Itiye Eliluhlaza vs Itiye Elimnyama: Yiliphi Eliphilile?

-Delile

• Izinzuzo ezabiwe zetiye eliluhlaza namnyama
• Ingavikela inhliziyo yakho
• Kwangathi kungakhulisa ukusebenza kobuchopho
• Itiye eliluhlaza licebile ku-EGCG enamandla e-antioxidant
• Itiye elimnyama liqukethe ama-flavour azuzisayo
• Yikuphi okufanele uphuze?
• Okubalulekile

Itiye lithandwa ngabantu emhlabeni wonke.

Kokubili itiye eliluhlaza nokumnyama lenziwa ngamaqabunga e- UCamellia sinensis isitshalo ().

Umehluko osemqoka phakathi kwalokhu ukuthi itiye elimnyama linamakhompiyutha kanti itiye eliluhlaza alinjalo.

Ukwenza itiye elimnyama, amaqabunga aqale asongwe bese edalulwa emoyeni ukuqala inqubo ye-oxidation. Lokhu kusabela kubangela ukuthi amaqabunga aguquke abe nsundu futhi kuvumele ukunambitheka kukhule futhi kuqinise ().

Ngakolunye uhlangothi, itiye eliluhlaza liyacutshungulwa ukuvimbela uketshezi okwenziwe nge-oxidation ngakho-ke lilula kakhulu ngombala kunetiyi emnyama.

Lo mbhalo uhlola ucwaningo olwenziwa ngemuva kwetiye eliluhlaza nokumnyama ukuthola ukuthi iyiphi enempilo.

Izinzuzo ezabiwe zetiye eliluhlaza namnyama

Ngenkathi itiye eliluhlaza nelimnyama lihlukile, lingahlinzeka ngezinzuzo ezifanayo zezempilo.

Ingavikela inhliziyo yakho

Kokubili itiye eliluhlaza nokumnyama licebile eqenjini lama-antioxidants avikelayo abizwa ngama-polyphenols.

Ngokuqondile, aqukethe ama-flavonoids, iqembu elincane lama-polyphenols.

Kodwa-ke, uhlobo nenani lama-flavonoids aqukethe alihlukile. Isibonelo, itiye eliluhlaza linenani eliphakeme kakhulu le-epigallocatechin-3-gallate (EGCG), kanti itiye elimnyama liwumthombo ocebile wama-thelavlav ().

Ama-flavonoids asetiyeni eliluhlaza nokumnyama kucatshangwa ukuthi avikela inhliziyo yakho (,).

Ucwaningo olulodwa lwesilwane luthole ukuthi itiye eliluhlaza okotshani nelimnyama belisebenza ngokulinganayo ekuvimbeleni ukwakheka kwamacwecwe egazi ngama-26% kumthamo ophansi kakhulu kuze kufike kuma-68% kumthamo ophakeme kakhulu ().

Ucwaningo luthole nokuthi zombili izinhlobo zetiye zisize ukunciphisa i-LDL (bad) cholesterol ne-triglycerides ().

Ngaphezu kwalokho, izibuyekezo ezimbili ezihlola izifundo ezingaphezulu kwezingu-10 ngasinye zathola ukuthi ukuphuza itiye eliluhlaza nokumnyama kungehlisa umfutho wegazi (()).

Ngaphezu kwalokho, okunye ukubuyekezwa kwezifundo zetiye eluhlaza kutholakale ukuthi abantu abaphuza izinkomishi ezi-1-3 ngosuku babene-19% no-36% banciphisa ingozi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi ngokulandelana, uma kuqhathaniswa nalabo ababenenkomishi yetiye engaphansi kwengu-1 ngosuku ( ).

Ngokufanayo, ukuphuza okungenani izinkomishi ezintathu zetiye elimnyama kungehlisa ingozi yesifo senhliziyo ngo-11% ().

Kwangathi kungakhulisa ukusebenza kobuchopho

Itiye elihlaza nelomnyama zombili ziqukethe i-caffeine, isikhuthazi esaziwayo.

Itiye eliluhlaza liqukethe i-caffeine encane kunetiyi emnyama - cishe u-35 mg ngenkomishi engu-8-ounce (230-ml), uma kuqhathaniswa no-39-109 mg wokuphakelwa okufanayo kwetiye elimnyama (,, 9).

I-caffeine ivuselela uhlelo lwakho lwezinzwa ngokuvimba i-adenosine engavimbeli ye-neurotransmitter. Iphinde isize ukukhishwa kwama-neurotransmitter akhulisa imizwa njenge-dopamine ne-serotonin (,).

Ngenxa yalokho, i-caffeine ingakhuphula ukuqwashisa, imizwa, ukuqapha, isikhathi sokuphendula, nokukhumbula isikhathi esifushane (9).

Amathiyi aluhlaza namnyama aqukethe ne-amino acid L-theanine, engekho ekhofi.

I-L-theanine kucatshangwa ukuthi yeqa isithiyo segazi nobuchopho futhi idale ukukhishwa kwe-neurotransmitter engavimbeleki ebuchosheni ebizwa nge-gamma-aminobutyric acid (GABA), eletha isimo sokukhululeka kepha siphapheme (,,).

Ngasikhathi sinye, ithuthukisa ukukhishwa kwe-hormone ekhulisa imizwa i-dopamine ne-serotonin ().

I-L-theanine kucatshangwa ukuthi ilinganisela imiphumela ye-caffeine. Ukuhlanganiswa kwalezi zinto ezimbili kungahle kube nokusebenzisana, njengoba isifundo esisodwa sathola ukuthi abantu abafake i-L-theanine ne-caffeine ndawonye babenakwa kangcono kunangesikhathi kusetshenziswa yona yodwa (,).

Ngokuvamile, kune-L-theanine ethe xaxa kutiye eliluhlaza kunetiyi emnyama, yize amanani engahluka kakhulu ().

Kokubili itiye eliluhlaza nokumnyama ezinye izindlela ezinhle zekhofi kulabo abafuna ukuphakamisa imizwa ngaphandle kokungahlaliseki kwekhofi.

Itiye elihlaza nelomnyama liqukethe ama-polyphenols anemiphumela enamandla ye-antioxidant, engahle inciphise ubungozi besifo senhliziyo. Futhi, zombili zine-caffeine yokwandisa ukuqapha nokugxila kanye ne-L-theanine, ekhipha ingcindezi futhi yehlise umzimba wakho.

Itiye eliluhlaza licebile ku-EGCG enamandla e-antioxidant

Itiye eliluhlaza lingumthombo omuhle kakhulu we-antioxidant epigallocatechin-3-gallate (EGCG) enamandla kakhulu.

Yize itiye eliluhlaza liqukethe amanye ama-polyphenols, afana ne-catechin ne-gallic acid, i-EGCG ibhekwa njengamandla amakhulu futhi okungenzeka ukuthi ibhekele izinzuzo eziningi zetiye eluhlaza ().

Nalu uhlu lwezinzuzo ezingaba khona ze-EGCG ngetiye eliluhlaza:

• Umdlavuza. Ucwaningo lwe-test-tube luthole ukuthi i-EGCG etiyi eluhlaza ingavimbela ukuphindaphindeka kwamangqamuzana omdlavuza futhi idale umdlavuza wesifo somdlavuza (,).
• Isifo i-Alzheimer's. I-EGCG inganciphisa imiphumela eyingozi yamapulangwe e-amyloid, anqwabelana ezigulini ze-Alzheimer's (,).
• Ukulwa nokukhathala. Ucwaningo luthole ukuthi amagundane adla isiphuzo esiqukethe i-EGCG abenesikhathi eside sokubhukuda ngaphambi kokuphela, uma kuqhathaniswa nalawo manzi okuphuza ().
• Ukuvikelwa kwesibindi. I-EGCG ikhonjisiwe ukuthi inciphise ukukhula kwesibindi esinamafutha kumagundane ekudleni okunamafutha aphezulu (,).
• I-Anti-microbial. Le antioxidant ingadala umonakalo ezindongeni zamagciwane futhi inganciphisa nokudluliswa kwamagciwane athile (,,).
• Ukuzola. Kungase kuhlanganyele nama-receptors ebuchosheni bakho ukuze kuthonye umzimba wakho (,).

Yize ucwaningo oluningi lwe-EGCG lwetiye oluhlaza lwenziwe kuthubhu yokuhlola noma ezifundweni zezilwane, okutholakele kuletha ukwethembeka ezinzuzweni ezibikwe isikhathi eside zokuphuza itiye eliluhlaza.

Itiye elihlaza liqukethe i-EGCG, i-antioxidant i-test-tube nezifundo zezilwane eziveze ukuthi ingalwa nomdlavuza namaseli wegciwane futhi ivikele ubuchopho bakho nesibindi.

Itiye elimnyama liqukethe ama-flavour azuzisayo

Ama-thelavlav ayiqembu lama-polyphenols ahlukile etiyeni elimnyama.

Akhiwa ngesikhathi senqubo ye-oxidation futhi amele u-3-6% wawo wonke ama-polyphenols kutiye omnyama ().

Ama-Thelavlav kubonakala sengathi ahlinzeka ngezinzuzo eziningi zezempilo - konke kuhlobene nekhono labo le-antioxidant.

Lawa ma-polyphenols angavikela amangqamuzana amafutha emonakalweni ngama-radicals wamahhala futhi angaxhasa ukukhiqizwa komzimba wemvelo komzimba wakho (,).

Ngaphezu kwalokho, zingavikela inhliziyo yakho nemithambo yegazi.

Olunye ucwaningo lwesilwane luthole ukuthi ama -lavins anganciphisa ubungozi bokwakhiwa kwamacwecwe emithanjeni yegazi ngokunciphisa ukuvuvukala nokwandisa ukutholakala kwe-nitric oxide, esiza imithambo yegazi yakho ivuleke (32).

Ngaphezu kwalokho, ama-thelavlav akhonjiswe ukuthi anciphisa kakhulu amazinga e-cholesterol noshukela wegazi (,).

Bangakhuthaza nokuwohloka kwamafutha futhi banconywe njengosizo olungaba khona ekuphathweni kokukhuluphala (34).

Eqinisweni, ama-thelavlav asetiyeni elimnyama angaba namandla afanayo e-antioxidant njengama-polyphenols etiyeni eliluhlaza ().

Ama-thelavlav ahlukile etiyeni elimnyama. Ngemiphumela yabo ye-antioxidant, bangathuthukisa ukusebenza komkhumbi wegazi futhi basekele ukulahleka kwamafutha.

Yikuphi okufanele uphuze?

Itiye elihlaza nelomnyama linikela ngezinzuzo ezifanayo.

Ngenkathi zihlukile ekwakhiweni kwazo kwe-polyphenol, zinganikeza imiphumela efanayo ezuzisayo ekusebenzeni komkhumbi wegazi ().

Iningi locwaningo lukhombisa ukuthi itiye eliluhlaza linezakhi ezinamandla zokulwa ne-antioxidant kunetiye emnyama, kepha ucwaningo olulodwa lwathola ukuthi ama-green and black teas akhombisa amandla alinganayo e-antioxidant (,, 38).

Yize zombili ziqukethe i-caffeine, itiye elimnyama imvamisa linokuningi - okwenza okuluhlaza kube yindlela engcono kubantu abazwelana nalesi sikhuthazi.Ngaphezu kwalokho, itiye eliluhlaza liqukethe i-L-theanine engaphezulu, i-amino acid eyehlisayo futhi ingalinganisa imiphumela ye-caffeine ().

Kodwa-ke, uma ufuna umfutho we-caffeine ongaqinile njengekhofi, itiye elimnyama kungaba yindlela enhle kuwe.

Khumbula ukuthi kokubili itiye elimnyama neliluhlaza liqukethe ama-tannins, angabopha amaminerali futhi anciphise umthamo wawo wokumunca. Ngakho-ke, itiye lingadliwa kangcono phakathi kokudla ().

Itiye eliluhlaza lingaba nephrofayili elincanyana le-antioxidant kunetiye emnyama, kepha itiye elimnyama lihamba phambili uma ufuna i-caffeine buzz enamandla.

Okubalulekile

Itiye eliluhlaza nelimnyama linikela ngezinzuzo ezifanayo zezempilo, kufaka phakathi inhliziyo yakho nobuchopho bakho.

Ngenkathi itiye eliluhlaza lingaqukatha ama-antioxidants anamandla amakhulu, ubufakazi abuhambisani ngokuqinile netiye elilodwa ngaphezu kwelinye.

Zombili ziqukethe i-caffeine evuselelayo ne-L-theanine, enomphumela wokutholisa.

Ngamafuphi, zombili ziyizengezo ezinhle ekudleni kwakho.