Luyini Itiye Loshizi, futhi Ingabe Lukufanele?

-Delile

• Liyini itiye loshizi?
• Izinzuzo nokwehla
• Izinzuzo
• Ama-Downsides
• Ingabe iphilile?
• Indlela yokwenza ushizi wetiye
• Okubalulekile

Itiye loshizi wumkhuba omusha wetiye ovele e-Asia futhi usheshe wanda emhlabeni wonke.

Iqukethe itiye eliluhlaza noma elimnyama elifakwe igwebu likashizi omnandi nosawoti.

Lo mbhalo ubuyekeza ukuthi iyini itiye yoshizi, yenziwa kanjani, nokuthi iphilile yini.

Liyini itiye loshizi?

Muva nje okusungulwe eTaiwan, itiye likashizi selivele liyindlela yomhlaba wonke.

Yenziwe ngesisekelo setiye elimnyama noma elihlaza elinoshukela, elingaphakwa lishise noma libande, nobisi noma ngaphandle kwalo, nakuma flavour ahlukahlukene.

Itiye libe selifakwa ungqimba lwamagwebu kakhilimu noshizi, okuvamise ukuba noshizi kakhilimu, ukhilimu oshaywayo, nobisi olujiyile, bese kuphekwa ngalo usawoti.

Isiphu ngasinye siqukethe ukunambitheka kwetiye elinoshukela kanye nosawoti noshukela okhilimu omnandi. Le nhlanganisela emnandi yingakho itiye likashizi selidume kakhulu.

Itiye loshizi liqukethe itiye eliluhlaza noma elimnyama elifakwe ungqimba lwegwebu likakhilimu noshizi elinosawoti. Ikhula ekuthandeni emhlabeni jikelele.

Izinzuzo nokwehla

Njengoba kunikezwe ukuthi itiye loshizi kuyindlela entsha yokujabulela itiye, azikho izifundo ezihlaziye imiphumela yalo yezempilo.

Kodwa-ke, kwenziwa ucwaningo olukhulu ngezithako zalo eziyinhloko - itiye, ushukela, nobisi.

Ngezansi kunezinye zezinzuzo ezingaba khona kanye nokwehla kwetiye loshizi.

Izinzuzo

Mhlawumbe ngokungamangazi, isithako esiyinhloko setiye loshizi yitiye.

Abantu bebelokhu bevuna izinzuzo zetiye amakhulu eminyaka, futhi amashumi eminyaka ocwaningo asekela imiphumela yokukhuthaza impilo ().

Ikakhulukazi, itiye eliluhlaza ligcwele ama-antioxidants abizwa ngama-catechins. Lezi zinhlanganisela zisiza ukubuyisa umonakalo odalwe ama-radicals amahhala, angamamolekyu angaba yingozi angadala ukulimala kwamaselula lapho amazinga eba phezulu kakhulu emzimbeni wakho (,,).

Ucwaningo olulodwa lwamasonto amabili kubantu abangama-32 abaphuza izinkomishi ezi-3 (ama-700 ml) wamanzi noma itiye eliluhlaza nsuku zonke lathola ukuthi labo abaphuza itiye eliluhlaza babenomsebenzi ocishe ube ngama-30% wokulwa ne-antioxidant esikhunjeni sabo ().

Ngaphezu kwalokho, itiye elimnyama licebile ngama-antioxidants abizwa ngokuthi yi-black tea polymerized polyphenols (BTPPs), angasiza ukunciphisa ushukela wegazi, umfutho wegazi ophakeme, ukuvuvukala, kanye nengozi yomdlavuza ().

Itiye likashizi futhi liqukethe ubisi olunamafutha agcwele ngendlela kakhilimu noshizi ophehliwe.

Yize ukugcwala kwamafutha okwakugcwele kwakucatshangwa ukuthi kungadala isifo senhliziyo, ucwaningo lukhombisile ukuthi akukho ukuxhumana okuqinile phakathi kwalaba ababili ().

Eqinisweni, imikhiqizo yobisi egcwele uwoyela njengo-ayisikhilimu ixhunyaniswe nengozi encishisiwe yokukhuluphala kanye ne-metabolic syndrome, okuyisandulela sokuthayipha isifo sikashukela sesi-2 nesifo senhliziyo (,,).

Ucwaningo olulodwa kubantu abangaphezu kwe-1,300 lubone ukuthi labo ababike ukutholakala okuphezulu kakhulu kobisi olunamafutha acishe babe cishe ngamashumi ama-50% amathuba okuba abakhuluphele kunalabo ababike ukungena okuphansi kakhulu ().

Noma kunjalo, ngenkathi ama-antioxidants kanye nobisi olunamafutha agcwele kutiye woshizi kunganikeza izinzuzo ezithile zezempilo, eziningi zazo zingaphikiswa nokuqukethwe ushukela okuphezulu.

Ama-Downsides

Itiye loshizi nalo linezithiyo ezithile okufanele lizicabangele.

Kufika kuma-75% wabantu bomhlaba abangahle babekezelele i-lactose futhi badinga ukugwema imikhiqizo yobisi efana nokhilimu ushizi ().

Ngaphezu kwalokho, itiye likashizi liqukethe ushukela ongeziwe, yize inani lihluka kakhulu ngokuya ngezithako zalo nendlela yokulungiselela.

Ushukela uxhunyaniswe nokuvuvukala kanye nemiphumela eminingi emibi yezempilo, kufaka phakathi ingozi eyengeziwe yohlobo lwesifo sikashukela sohlobo 2, ukukhuluphala ngokweqile, isifo senhliziyo, kanye nomdlavuza othile (,,,).

Kunconywa ukuthi unciphise ushukela ongeziwe ube ngaphansi kuka-10% wokudla kwakho kwekhalori - futhi uqhubekele nempilo enhle ().

Esifundweni sezinyanga eziyisithupha kubantu abadala abangama-47 abakhuluphele ngokweqile, labo abaphuza izinkomishi ezi-4 (ilitha elilodwa) likashukela ogcwele ushukela nsuku zonke babenamafutha amaningi kakhulu ezungeze izitho zabo nasezibindini nasegazini labo, uma kuqhathaniswa nalabo abaphuza inani elifanayo lamanzi , i-diet soda, noma ubisi lwe-skim nsuku zonke ().

Ngaphezu kwalokho, uma unikezwa ukuthi iningi letiye loshizi lipakisha kokubili ushukela nobisi olunamafutha agcwele, linama-calories amaningi. Ukudla ngokweqile kwekhalori kungaholela ekuzuzeni isisindo.

Ngaphezu kwalokho, amanye ama-tea cheese angacwengisiswa kakhulu futhi aqukethe izithasiselo ezingadingekile.

Ngenkathi ezinye izitolo zetiye zisebenzisa itiye elisanda kwenziwa, ezinye zingasebenzisa ukugxila kwetiye okunoshukela okuqukethe izithasiselo, njengamadayi okudla. Bangase futhi basebenzise isisekelo esiyimpuphu ukudala ukhilimu ushizi esikhundleni sokwenza kube izithako ezigcwele.

Kufanele uthenge itiye loshizi ezitolo ozethembayo, noma uzenzele ngokwakho usebenzisa izithako okhululekile ngazo.

Itiye loshizi liqukethe ama-antioxidants kanye nobisi olunamafutha agcwele, womabili lawa ahlotshaniswa nezinzuzo eziningana zezempilo. Kodwa-ke, futhi inama-calories amaningi noshukela futhi ingaqukatha izithasiselo ezifana nodayi bokudla.

Ingabe iphilile?

Ngenkathi itiye loshizi kungesona isiphuzo esinempilo, lingajatshulelwa njengokwelashwa kwesinye isikhathi.

Itiye, isithako salo esiyinhloko, linezinzuzo eziningana zezempilo. Lesi siphuzo siqukethe nobisi olunamafutha agcwele, oluxhunyaniswe nokwehla kwengozi yezimo eziningana ezingezinhle, nokho abantu abaningi kungenzeka bangasibekezeleli kahle.

Itiye loshizi linoshukela omningi nama-calories, futhi izinhlobo ezithile zingaqukatha izithasiselo ezicwengekile, njengodayi bokudla.

Isiphuzo setiye esingaqhathaniswa siqukethe cishe ama-calories ayi-240 kanye namathisipuni ayi-8.5 (amagremu angama-34) kashukela nge-16-ounce (475-ml) ekhonza ().

Ukuphuza njalo iziphuzo ezinoshukela omningi nama-calories akukuhle empilweni yakho futhi kungaholela ekutholeni isisindo noma kwezinye izimo zempilo. Ukuze ube nempilo enhle, namathela emanzini nakwezinye iziphuzo ezingenakhalori njengetiye elingenashukela.

Lokho kusho, itiye likashizi lingajatshulelwa ngezikhathi ezithile njengengxenye yokudla okunempilo nokulinganisela.

Lapho kujatshulelwa ngokulinganisela, itiye likashizi lingaba yingxenye yokudla okunempilo. Yenziwe ngetiye elimnyama noma elikhuni elikhuthaza impilo kanye nobisi olunamafutha agcwele, kodwa futhi iqukethe ushukela mhlawumbe nezithasiselo ezicwengisisiwe.

Indlela yokwenza ushizi wetiye

Itiye loshizi lingatholakala ekhofi noma esitolo setiye eduze kwakho, kodwa futhi kulula kakhulu ukuzenzela wedwa.

Ukwenza itiye loshizi ekhaya kuzokuvumela ukuthi ulawule okuqukethwe kwekhalori noshukela, kanye nekhwalithi yezithako.

Qala ngetiye lakho eliphekiwe elishisayo noma elibandayo bese ulithambisa ngokuthanda kwakho.

Bese uhlanganisa ingxenye eyodwa yokhilimu othambile nengxenye eyodwa kakhilimu ohlutshiwe, thambisa nge-sweetener yakho oyithandayo, bese ufaka ingxube phezu kwetiye. Fafaza usawoti futhi ujabulele.

Itiye loshizi kulula kakhulu ukulenza ekhaya usebenzisa itiye lakho olithandayo elenziwe kanye neswidi oyithandayo, kanye noshizi kakhilimu, ukhilimu oshaywayo, nosawoti.

Okubalulekile

Othandekayo ngokunambitheka kwawo okunoshukela nosawoti, itiye loshizi yisiphuzo esithandwa kakhulu.

Icebile ngama-antioxidants kanye nobisi olunamafutha agcwele, womabili lawa ahlanganiswe nezinzuzo zezempilo.

Yize inoshukela omningi futhi ingaqukatha izithasiselo ezicwengekile, ingajatshulelwa njengokwelashwa kwesinye isikhathi.