Ma Tiyi 6 Wamphamvu Omenyera Kutupa

Zamkati

• 1. Tiyi wobiriwira (Camellia sinensis L.)
• 2. Basil loyera (Ocimum sanctum)
• 3. Mphepo yamkuntho (Curcuma longa)
• 4. Ginger (Zingiber officinale)
• 5. Chiuno cha Rose (Rosa canina)
• 6. Fennel (Foeniculum vulgare Mphero)
• Malangizo ndi zodzitetezera kwa omwe amamwa tiyi
• Anapanga chikho chabwino
• Samalani ndi khalidwe la tiyi wanu ndi kuchuluka kwake
• Mfundo yofunika

Zomera, zitsamba, ndi zonunkhira zakhala zikugwiritsidwa ntchito ngati mankhwala kwazaka zambiri.

Amakhala ndi mankhwala azomera kapena ma phytochemicals omwe amatha kuteteza kuwonongeka kwa okosijeni m'maselo anu ndikuchepetsa kutupa.

Chifukwa cha mphamvu zawo zotsutsana ndi zotupa, mbewu zina zimatha kutulutsa ululu womwe umayambitsidwa ndi kutupa. Angathandizenso kuthana ndi matenda ena omwe amayamba nawo.

Kumwa tiyi wopangidwa kuchokera ku zomerazi, zitsamba, ndi zonunkhira ndi njira yosavuta yosangalalira ndi phindu lawo.

Nawa ma tiyi amphamvu 6 omwe amatha kulimbana ndi kutupa.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Tiyi wobiriwira (Camellia sinensis L.)

Tiyi wobiriwira amachokera ku shrub yofanana ndi tiyi wakuda, koma masamba amasinthidwa mosiyanasiyana, kuwalola kuti asunge mtundu wawo wobiriwira.

Mankhwala opititsa patsogolo tiyi wobiriwira amatchedwa polyphenols, omwe epigallocatechin-3-gallate (EGCG) ndiamphamvu kwambiri ().

EGCG ili ndi zinthu zotsutsana ndi zotupa zomwe zingathandize kuthana ndi zina zomwe zimayambitsidwa ndi matenda opatsirana am'mimba (IBDs) monga matenda a Crohn's and ulcerative colitis (,).

Pakafukufuku wamasiku 56 mwa anthu omwe ali ndi zilonda zam'mimba omwe sanayankhe mankhwala ochiritsira, chithandizo chamankhwala omwe amachokera ku EGCG adasintha zizindikiro ndi 58.3%, poyerekeza ndi zomwe sizinachitike mgulu la placebo ().

Tiyi wobiriwira amawonekeranso kuti amachepetsa zotupa monga matenda amtima, Alzheimer's, komanso khansa zina ().

Pofiyira tiyi wobiriwira, phwerani thumba la tiyi kapena masamba otayirira tiyi atamwa tiyi kwa mphindi zisanu. Matcha ufa ndi masamba a tiyi wobiriwira bwino, ndipo mutha kungoyambitsa supuni m'madzi otentha kapena mkaka.

Ngakhale tiyi wobiriwira ndi wabwino kudya kwa anthu ambiri, uli ndi caffeine, yomwe imatha kusokoneza kugona kwa anthu ena. Kuphatikiza apo, kumwa chakumwa chochulukirachi kumatha kulepheretsa kuyamwa kwachitsulo ().

Kuphatikiza apo, mankhwala a tiyi wobiriwira amatha kulumikizana ndi mankhwala ena, kuphatikiza acetaminophen, codeine, verapamil, nadolol, tamoxifen, ndi bortezomib, chifukwa chake fufuzani kwa omwe amakuthandizani azaumoyo - makamaka mukamwa kwambiri ().

Ngati mukufuna kuyesa tiyi wobiriwira, mutha kuyipeza kwanuko kapena pa intaneti. Matcha ufa umapezekanso.

Chidule Ma tiyi obiriwira ndi matcha ndiwo magwero a anti-inflammatory polyphenol EGCG, omwe amachepetsa kutupa ndi zizindikilo zomwe zimakhudzana ndi ma IBD ndi zina zomwe zimayambitsa kutupa.

2. Basil loyera (Ocimum sanctum)

Basil wopatulika amadziwikanso ndi dzina lachi Hindi lotchedwa tulsi, wopatulika ndi wosakhazikika ku India ndi Southeast Asia. Mu mankhwala a Ayurvedic, amadziwika kuti "wosayerekezeka" ndi "mfumukazi ya zitsamba" chifukwa cha zinthu zambiri zomwe zimalimbikitsa thanzi.

Amatchulidwanso ngati mankhwala azitsamba a adaptogenic amtundu wina, basil loyera limaganiziridwa kuti limathandiza thupi lanu kuthana ndi kupsinjika kwamaganizidwe, chilengedwe, ndi kagayidwe kake. Izi nthawi zambiri zimakhala zoyambitsa kutupa zomwe zimayambitsa matenda osachiritsika ().

Kafukufuku wazinyama ndi anthu apeza kuti basil yoyera ili ndi zinthu zotsutsana ndi zotupa zomwe zimatha kuchepetsa shuga m'magazi, cholesterol, komanso kuthamanga kwa magazi ().

Mavitamini m'masamba ndi mbewu za basil choyera amathanso kuchepetsa uric acid, kuchepetsa ululu womwe umadza chifukwa cha zotupa monga gout ndi nyamakazi ().

Zina mwa mankhwala oyera a basil amalimbana ndi kutupa poletsa ma cox-1 ndi cox-2 michere, yomwe imapanga mankhwala otupa ndikuyambitsa kupweteka, kutupa, ndi kutupa ().

Tiyi wa basil kapena tiyi wa tulsi amapezeka m'malo ogulitsa zakudya zambiri komanso pa intaneti. Kuti mumwere, gwiritsani ntchito masamba otayirira kapena thumba la tiyi ndikulilowetsa kwa mphindi zisanu.

Tiyi ya Tulsi iyenera kukhala yotetezeka kuti anthu ambiri azimwa tsiku lililonse.

Chidule Holy basil, kapena tulsi, tiyi amatha kulimbana ndi kutupa ndikuchepetsa kupweteka kwa gout, nyamakazi, kapena zina zotupa. Ikhozanso kutsitsa cholesterol, shuga wamagazi, komanso kuthamanga kwa magazi.

3. Mphepo yamkuntho (Curcuma longa)

Turmeric ndi chomera chomwe chimakhala ndi maluwa kapena mizu yodyedwa yomwe nthawi zambiri imawuma ndikupanga zonunkhira. Muzu ungathenso kusungunuka ndi kusungunuka.

Chogwiritsira ntchito mu turmeric ndi curcumin, khungu lachikasu lodziwika ndi zabwino zake zambiri zathanzi. Amachepetsa kutupa ndi kupweteka posokoneza zina mwanjira zomwe zimabweretsa vutoli ().

Turmeric ndi curcumin zawerengedwa pazomwe zimayambitsa matenda otupa ngati nyamakazi, IBD, ndi matenda amtima. Amathanso kupweteketsa mafupa am'mimba komanso kupweteka kwa minyewa mukatha kuchita masewera olimbitsa thupi - zonsezi zimayambitsidwa ndi kutupa (,,).

Pakafukufuku wamasiku asanu ndi limodzi mwa anthu omwe ali ndi ululu komanso kutupa kwamatenda am'thupi, kutenga 1,500 mg ya curcumin m'magawo ogawanika katatu patsiku kumachepetsa kwambiri kupweteka ndikulimbitsa thupi, poyerekeza ndi placebo ().

Kafukufuku wina mwa amuna 20 achangu adawonetsa kuti kutenga 400 mg wa curcumin kumachepetsa kupweteka kwa minofu ndi kuwonongeka kwa minofu mutatha kuchita masewera olimbitsa thupi, poyerekeza ndi placebo ().

Komabe, maphunzirowa adagwiritsa ntchito milingo yayikulu ya curcumin wokhazikika, chifukwa chake sizikudziwika ngati kumwa tiyi wa turmeric kungakhale ndi zotsatira zomwezo ().

Ngati mukufuna kuyesa tiyi wamadzi otentha, sungani supuni 1 ya ufa wonyezimira kapena wosenda, muzu wowuma mumphika wokhala ndi makapu awiri (475 ml) amadzi pafupifupi mphindi 10. Kenaka sungani zolimba ndikuwonjezera mandimu kapena uchi kuti mulawe.

Curcumin imaphatikizidwa bwino ndi tsabola wakuda, chifukwa chake onjezani uzitsine ku tiyi wanu ().

Chidule Curcumin, yomwe imagwiritsidwa ntchito mu turmeric, imatha kuthetsa kutupa ndi kupweteka mukamamwa kwambiri. Komabe, sizikudziwika ngati kuchuluka kwa tiyi wa turmeric kungakhale ndi chimodzimodzi.

4. Ginger (Zingiber officinale)

Mitundu yoposa 50 yama antioxidant yapezeka mu ginger. Ambiri a iwo amachepetsa kupanga ma cytokines, omwe ndi zinthu zotupa zotupa mthupi lanu ().

Pakafukufuku wamasabata 12 mwa anthu omwe ali ndi matenda ashuga, kumwa ginger wodula bwino masiku 1,600 mg tsiku lililonse kumachepetsa kusala magazi, cholesterol, triglycerides, ndi zotupa magazi, kuphatikiza C-reactive protein (CRP), poyerekeza ndi placebo ().

Momwemonso, kumwa ginger wa 1,000 mg tsiku lililonse kwa miyezi itatu kumachepetsa kwambiri zotupa mwa anthu omwe ali ndi nyamakazi ().

Komabe, maphunzirowa adagwiritsa ntchito ginger - osati tiyi wa ginger. Chifukwa chake, sizikudziwika ngati kumwa tiyi wa ginger kungakhale ndi zotsatirapo zomwezo.

Chifukwa cha kukoma kwake pang'ono ndi zokometsera, ginger amapanga tiyi wokoma. Imani supuni 1 ya ginger watsopano, wosenda kapena supuni 1 ya ginger wodula ndi makapu awiri (475 ml) amadzi. Pewani pakatha mphindi 10, ndipo musangalale ndi mandimu kapena uchi.

Chidule Ginger amakhala ndi zinthu zomwe zimachepetsa kupangika kwa zinthu zotupa m'thupi lanu. Zimapindulitsa shuga m'magazi komanso mafuta m'magazi ndipo zimatha kuchepetsa kupweteka kwam'magazi komanso kutupa.

5. Chiuno cha Rose (Rosa canina)

Chiuno chobiriwira ndi zipatso zonyenga zofiira, zozungulira, zodyedwa zomwe zimatsalira pambuyo poti duwa lathothoka maluwa.

Agwiritsidwa ntchito ngati mankhwala azitsamba kwazaka zopitilira 2,000, chifukwa ali ndi ma antioxidants, kuphatikiza beta carotene ndi mavitamini C ndi E (14).

Chiuno chimakhala ndi mankhwala a phenolic, omwe ndi anti-inflammatory antioxidants omwe amateteza maselo anu kuti asawonongeke).

Kafukufuku akuwonetsa kuti ufa wa rosehip umachepetsa kupweteka komanso zizindikilo zina zokhudzana ndi nyamakazi poletsa kupangika kwa mankhwala a cytokine chemical ().

Chiuno cha Rose chimakhalanso ndi mafuta athanzi monga triterpenoic acid, ursolic acid, oleanolic acid, ndi betulinic acid. Izi zimalepheretsa michere ya cox-1 ndi cox-2, yomwe imayambitsa kutupa ndi kupweteka ().

Kuti mupange tiyi wa rosehip, gwiritsani m'chiuno matambala 10 athunthu, atsopano kapena owuma ndikuwapaka kapena kuwaphwanya. Sakanizani ndi makapu pafupifupi 1 1/2 (355 ml) a madzi otentha kwambiri (osawira) ndi kuwalola kutsetsereka kwa mphindi 6-8. Sungani zakumwa kuti muchotse zolimba ndikuwonjezera uchi ngati mukufuna.

Tiyi wa Rosehip ali ndi utoto wofiira kwambiri wamaluwa ndi zolemba zamaluwa.

Chidule Kafukufuku akuwonetsa kuti chiuno chokwera chimachepetsa mankhwala opatsirana komanso chimalepheretsa michere ya 1-2 ndi 2, yomwe imayambitsa kutupa ndi kupweteka.

6. Fennel (Foeniculum vulgare Mphero)

Kukoma kwa mbewu ndi babu kuchokera ku fennel chomera ku Mediterranean nthawi zambiri kumafanizidwa ndi licorice kapena anise. Ndiye ngati umakonda izi, fennel amapanga tiyi wokoma womwe umalimbananso ndi kutupa.

Monga chiuno cha duwa, fennel ili ndi mankhwala odana ndi kutupa a phenolic. Zina mwazomwe zimagwira ntchito kwambiri ndi caffeoylquinic acid, rosmarinic acid, quercetin, ndi kaempferol ().

Kafukufuku wina akuwonetsa kuti fennel imatha kuchepetsa kupweteka, makamaka kupweteka kwakusamba, komwe kumatha kukhala chifukwa champhamvu zake zotsutsana ndi zotupa.

Kafukufuku wamasiku atatu mwa atsikana a 60 adawonetsa kuti chithandizo ndi magalamu 120 a fennel wochotsa patsiku amachepetsa kwambiri kusamba, poyerekeza ndi placebo ().

Tiyi ya Fennel ndiyosavuta kupanga ndi nthanga za fennel kuchokera pamalo anu okometsera zonunkhira. Thirani 1 chikho (240 ml) cha madzi otentha pa supuni 2 za nyemba za fennel wosweka ndikuzilowetsa kwa mphindi 10. Onjezani uchi kapena zotsekemera ngati mukufuna.

Chidule Fennel tiyi, wopangidwa kuchokera ku zonunkhira zonunkhira za licorice, atha kuthetsa ululu chifukwa champhamvu zake zotsutsana ndi zotupa.

Malangizo ndi zodzitetezera kwa omwe amamwa tiyi

Nawa maupangiri ochepa oti mukumbukire.

Anapanga chikho chabwino

Mukamamwa kapu yatsopano ya tiyi, gwiritsani ntchito masamba otayirira okhala ndi tiyi m'malo mokhala ndi tiyi ngati zingatheke. Kafukufuku wama antioxidants mu tiyi adapeza kuti tiyi wamasamba otayirira amakhala ndi ma anti-antioxidants ambiri kuposa matumba tiyi (18).

Kafukufuku yemweyu adanenanso kuti mukamamwa tiyi, mphindi 5 ndizokwanira kutulutsa 80-90% ya antioxidant yake. Nthawi yocheperapo siyimatulutsa zambiri (18).

Khalani opanga ndikuphatikiza ma tiyi osiyanasiyana ndi zitsamba zina zotsutsana ndi zotupa, zonunkhira ngati sinamoni ndi cardamom, kapena zipatso monga magawo a mandimu kapena a lalanje. Zambiri mwaziphatikizazi zimagwirira ntchito limodzi kuti zipindulitsenso thanzi lanu ().

Musaiwale kuti tiyi amapangidwa kuchokera kuzomera, zomwe zimawononga kapena kutaya mphamvu zake pakapita nthawi. Nthawi zonse mugwiritse ntchito zosakaniza zatsopano mukamamwe tiyi wanu.

Samalani ndi khalidwe la tiyi wanu ndi kuchuluka kwake

Ngakhale ma tei amatha kuthandiza kuthana ndi kutupa ndikupereka maubwino ena osiyanasiyana azaumoyo, pali zovuta zina zofunika kuziganizira.

Zomera zina za tiyi zimathandizidwa ndi mankhwala ophera tizilombo komanso mankhwala ophera tizilombo, chifukwa chake yesani kusankha mitundu yabwino kwambiri, yopanda mankhwala kapena mankhwala ophera tizilombo.

Kafukufuku wokhudza mankhwala ophera tizilombo tiyi ochokera ku China adapeza zotsalira mu zitsanzo 198 mwa 223. M'malo mwake, 39 inali ndi zotsalira zomwe zidapitilira malire a European Union (20).

Kuphatikiza apo, tiyi ayenera kusungidwa mu chidebe chotsitsimula m'malo amdima, owuma. Ngati sanasungidwe bwino, amatha kukhala ndi mycotoxins, mankhwala owopsa ochokera kubowa omwe amatha kumera pazakudya zina ndipo amapezeka mu tiyi ().

Pomaliza, tiyi wina amatha kulumikizana ndi mankhwala, zowonjezera, kapena zitsamba ngati mumamwa zambiri. Funsani azachipatala ngati muli ndi nkhawa zakuti mwina mungayanjane bwanji ().

Chidule Pomwera kapu yabwino kwambiri ya tiyi, gwiritsani ntchito zowonjezera ndikukhala osamala za kupewa mankhwala ophera tizilombo, mankhwala ophera tizilombo kapena nkhungu. Komanso, dziwani kuti mankhwala m'masaya ena amatha kulumikizana ndi mankhwala anu.

Mfundo yofunika

Kumwa tiyi ndi njira yosavuta komanso yokoma yosangalalira ndi zotsutsana ndi zotupa komanso maubwino ena azomera, zitsamba, ndi zonunkhira.

Yesani kuthira tiyi wina pamwambapa, kuphatikiza wobiriwira, rosehip, ginger, ndi tiyi wam'madzi, kuti mupindule ndi zolimbana ndi zotupa komanso zolimbikitsa thanzi.

Pokhala ndi mitundu ndi zokonda zambiri zomwe mungasankhe, nzosadabwitsa kuti tiyi ndi chimodzi mwa zakumwa zotchuka padziko lonse lapansi.