10 Maubwino Othandizira Zaumoyo wa Tiyi Wakuda

Zamkati

• 1. Ali ndi Katundu wa Antioxidant
• 2. Limbikitsani Thanzi La Mtima
• 3. Mutha Kutsitsa "cholesterol" Choipa cha LDL
• 4. Atha Kukweza Thanzi
• 5. Zitha Kukuthandizani Kuchepetsa Kuthamanga Magazi
• 6. Zitha Kuchepetsa Kuchepetsa Sitiroko
• 7. Mlingo Wotsika Magazi Atsuko
• 8. Zitha Kuchepetsa Kuchepetsa Khansa
• 9. Limbikitsani Maganizo
• 10. Zosavuta Kupanga
• Mfundo Yofunika Kwambiri

Kupatula madzi, tiyi wakuda ndi chimodzi mwazakumwa zomwe zimamwa kwambiri padziko lapansi.

Zimachokera ku Camellia sinensis chomera ndipo nthawi zambiri chimaphatikizidwa ndi mbewu zina pamitundu yosiyanasiyana, monga Earl Grey, chakudya cham'mawa cha Chingerezi kapena chai.

Ndiwokoma kwambiri ndipo mumakhala tiyi kapena khofi wambiri kuposa tiyi wina, koma tiyi kapena khofi wocheperako kuposa khofi.

Tiyi wakuda amaperekanso mapindu osiyanasiyana azaumoyo chifukwa ali ndi ma antioxidants ndi mankhwala omwe angathandize kuchepetsa kutupa mthupi.

Nazi zabwino khumi za tiyi wakuda, zonse zothandizidwa ndi sayansi.

1. Ali ndi Katundu wa Antioxidant

Ma antioxidants amadziwika kuti amapereka zabwino zambiri zathanzi.

Kuwagwiritsa ntchito kumathandizira kuchotsa zopitilira muyeso ndikuchepetsa kuwonongeka kwama cell mthupi. Izi pamapeto pake zitha kuchepetsa kuchepa kwa matenda osachiritsika (,).

Polyphenols ndi mtundu wa antioxidant womwe umapezeka mu zakudya ndi zakumwa zina, kuphatikiza tiyi wakuda.

Magulu a polyphenols, kuphatikiza makatekini, thelavlavins ndi ma thearubigins, ndi omwe amayambitsa ma antioxidants mu tiyi wakuda ndipo amalimbikitsa thanzi lathunthu (3).

M'malo mwake, kafukufuku wina wamakoswe adasanthula gawo la ma flavins mu tiyi wakuda komanso chiwopsezo cha matenda ashuga, kunenepa kwambiri komanso cholesterol. Zotsatira zinawonetsa kuti aaflavins amachepetsa cholesterol komanso shuga m'magazi ().

Kafukufuku wina adasanthula gawo la makatekini ochokera ku tiyi wobiriwira wolemera thupi. Zinapeza kuti omwe amamwa botolo lokhala ndi makatekini a 690 mg ochokera ku tiyi tsiku lililonse kwa masabata a 12 awonetsa kuchepa kwamafuta amthupi ().

Ngakhale zowonjezera zambiri zimakhala ndi ma antioxidants, njira yabwino kwambiri yowagwiritsira ntchito ndi kudzera mu zakudya ndi zakumwa. M'malo mwake, kafukufuku wina wapeza kuti kumwa ma antioxidants mu mawonekedwe owonjezera kumatha kuwononga thanzi lanu ().

Teyi yakuda imakhala ndi gulu la ma polyphenols omwe ali ndi antioxidant. Kugwiritsa ntchito ma antioxidants kungathandize kuchepetsa chiopsezo cha matenda osachiritsika ndikusintha thanzi lanu.

2. Limbikitsani Thanzi La Mtima

Tiyi wakuda amakhala ndi gulu lina la antioxidants lotchedwa flavonoids, lomwe limapindulitsa thanzi lamtima.

Pamodzi ndi tiyi, flavonoids imapezeka m'masamba, zipatso, vinyo wofiira komanso chokoleti chamdima.

Kuwagwiritsa ntchito pafupipafupi kungathandize kuchepetsa mavuto omwe angayambitse matenda amtima, kuphatikizapo kuthamanga kwa magazi, cholesterol, kuchuluka kwa triglyceride komanso kunenepa kwambiri ().

Kafukufuku wina yemwe adachitika mwachisawawa adapeza kuti kumwa tiyi wakuda kwamasabata 12 kwachepetsa kwambiri kuchuluka kwa triglyceride ndi 36%, kumachepetsa shuga m'magazi ndi 18% ndikutsitsa kuchuluka kwa plasma LDL / HDL ndi 17% ().

Kafukufuku wina adapeza kuti omwe amamwa makapu atatu a tiyi wakuda patsiku anali ndi chiopsezo chochepa cha 11% chodwala matenda amtima ().

Kuwonjezera tiyi wakuda pazomwe mumachita tsiku ndi tsiku ndi njira yosavuta yophatikizira ma antioxidants muzakudya zanu komanso zomwe zingachepetse chiopsezo chanu chamtsogolo.

Tiyi wakuda amakhala ndi flavonoids, omwe ndi othandiza paumoyo wamtima. Kafukufuku apeza kuti kumwa tiyi wakuda pafupipafupi kumathandizira kuti muchepetse matenda amtima.

3. Mutha Kutsitsa "cholesterol" Choipa cha LDL

Thupi limakhala ndi ma lipoprotein awiri omwe amatumiza cholesterol mthupi lonse.

Imodzi ndi yotsika kwambiri ya lipoprotein (LDL), ndipo inayo ndi yochulukitsa lipoprotein (HDL).

LDL imawerengedwa kuti ndi "yoyipa" lipoprotein chifukwa imatumiza mafuta m'thupi kuti maselo mthupi lonse. Pakadali pano, HDL imawerengedwa kuti ndi "yabwino" lipoprotein chifukwa imatumiza cholesterol kutali kuchokera kumaselo anu mpaka pachiwindi kuti atulutsidwe.

Ngati pali LDL yochuluka mthupi, imatha kukhala m'mitsempha ndikupangitsa kuti pakhale ma waxy otchedwa plaques. Izi zitha kubweretsa mavuto monga kulephera kwamtima kapena stroke.

Mwamwayi, kafukufuku wina apeza kuti kumwa tiyi kumathandizira kuchepetsa cholesterol cha LDL.

Kafukufuku wina wodziwika kuti kumwa tiyi wakuda tsiku lililonse kumachepetsa cholesterol cha LDL ndi 11% mwa anthu omwe ali ndi mafuta ochepetsa pang'ono kapena pang'ono ().

Kafukufuku wina wopanga miyezi itatu mwa anthu 47 adafanizira zovuta zakumwa zakumwa zakuda zaku China komanso placebo pamiyeso ya LDL.

Zotsatira zinawonetsa kuchepa kwakukulu kwa milingo ya LDL mwa iwo omwe amamwa tiyi wakuda, poyerekeza ndi placebo, osakhala ndi zovuta zina. Ofufuzawo adazindikira kuti tiyi wakuda adathandizira kukulitsa mafuta m'thupi mwa omwe ali pachiwopsezo cha matenda amtima kapena kunenepa kwambiri ().

LDL ndi HDL ndi mitundu iwiri ya lipoproteins yomwe imanyamula cholesterol mthupi lonse. Kuchuluka kwa LDL m'thupi kumatha kuonjezera chiopsezo cha matenda amtima ndi sitiroko. Kafukufuku apeza kuti tiyi wakuda atha kuthandiza kuchepetsa kuchuluka kwa LDL.

4. Atha Kukweza Thanzi

Kafukufuku apeza kuti mtundu wa mabakiteriya m'matumbo mwanu ungatenge gawo lalikulu pamoyo wanu.

Izi ndichifukwa choti m'matumbo mumakhala mabakiteriya mabiliyoni, komanso 70-80% yamthupi lanu ().

Ngakhale mabakiteriya ena m'matumbo mwanu ndi othandiza pa thanzi lanu, ena sali.

M'malo mwake, kafukufuku wina wanena kuti mtundu wa mabakiteriya m'matumbo mwanu ungatenge gawo lofunikira pochepetsa ziwopsezo zina, monga matenda am'matumbo, matenda amtundu wa 2, matenda amtima, kunenepa kwambiri ngakhale khansa ().

Ma polyphenols omwe amapezeka mu tiyi wakuda amatha kuthandiza kukhala ndi matumbo athanzi polimbikitsa kukula kwa mabakiteriya abwino ndikuletsa kukula kwa mabakiteriya oyipa, monga Salmonella (14).

Kuphatikiza apo, tiyi wakuda amakhala ndi maantimicrobial omwe amapha zinthu zowononga ndikuthandizira m'matumbo mabakiteriya ndi chitetezo chokwanira pothandiza kukonza gawo lakumbuyo.

Komabe, kufufuza kwina kuli kofunika asanapange chisankho champhamvu chokhudza gawo la tiyi wakuda ndi chitetezo chamthupi (15).

M'matumbo mumakhala mabakiteriya mabiliyoni ambiri komanso chitetezo chanu chamthupi. Polyphenols ndi maantimicrobial omwe amapezeka mu tiyi wakuda atha kuthandiza kutukula m'matumbo komanso chitetezo chokwanira.

5. Zitha Kukuthandizani Kuchepetsa Kuthamanga Magazi

Kuthamanga kwa magazi kumakhudza pafupifupi anthu 1 biliyoni padziko lonse ().

Ikhoza kukulitsa chiopsezo cha kulephera kwa mtima ndi impso, kupwetekedwa mtima, kutaya masomphenya ndi matenda amtima. Mwamwayi, kusintha kwa zakudya zanu ndi moyo wanu kumachepetsa kuthamanga kwa magazi ().

Kafukufuku wowongoleredwa, wowongoleredwa adayang'ana gawo la tiyi wakuda pochepetsa kuthamanga kwa magazi. Ophunzira adamwa makapu atatu a tiyi wakuda tsiku lililonse kwa miyezi isanu ndi umodzi.

Zotsatira zapeza kuti omwe amamwa tiyi wakuda adatsika kwambiri kuthamanga kwa systolic ndi diastolic, poyerekeza ndi gulu la placebo ().

Komabe, kafukufuku wokhudzana ndi zotsatira za tiyi wakuda pakuthwa kwamagazi ndiosakanikirana.

Kusanthula kwa meta kwamaphunziro asanu osiyanasiyana okhudzana ndi omwe akutenga nawo gawo 343 adayang'ana momwe zimakhudzira kumwa tiyi wakuda kwamasabata anayi kuthamanga kwa magazi.

Ngakhale zotsatira zidapeza kusintha kwakuthanso kwa magazi, ofufuza adazindikira kuti zomwe zapezazi sizinali zofunikira ().

Kumwa tiyi wakuda tsiku lililonse, komanso kuphatikiza zosintha zina monga njira zothanirana ndi nkhawa, zitha kupindulitsa iwo omwe ali ndi kuthamanga kwa magazi.

Kuthamanga kwa magazi kumatha kuyambitsa mavuto ambiri azaumoyo. Kumwa tiyi wakuda pafupipafupi kumatha kuchepetsa kuchepa kwa magazi ndi systolic, koma kafukufuku ndi wosakanikirana.

6. Zitha Kuchepetsa Kuchepetsa Sitiroko

Sitiroko imatha kuchitika pomwe chotengera chamagazi muubongo chimatsekedwa kapena chimaphulika. Ndicho chachiwiri chomwe chimayambitsa imfa padziko lonse lapansi).

Mwamwayi, 80% ya sitiroko imatha kupewedwa. Mwachitsanzo, kusamalira zakudya zanu, kuchita masewera olimbitsa thupi, kuthamanga kwa magazi komanso kusasuta kumatha kuchepetsa kupwetekedwa mtima ().

Chosangalatsa ndichakuti, kafukufuku apeza kuti kumwa tiyi wakuda kungathandizenso kuchepetsa kupwetekedwa mtima.

Kafukufuku wina adatsata anthu 74,961 kwazaka zopitilira 10. Zinapeza kuti iwo omwe amamwa makapu anayi kapena kupitilira apo a tiyi wakuda patsiku anali ndi chiopsezo chochepa cha 32% cha sitiroko kuposa omwe sanamwe tiyi ().

Kafukufuku wina adawunikanso zambiri kuchokera m'maphunziro asanu ndi anayi kuphatikiza opitilira 194,965.

Ofufuza apeza kuti anthu omwe amamwa makapu opitilira atatu a tiyi (kaya wakuda kapena wobiriwira tiyi patsiku anali ndi kuchepa kwa 21% poyerekeza ndi anthu omwe amamwa kapu imodzi ya tiyi patsiku ().

Sitiroko ndichachiwiri chomwe chimayambitsa imfa padziko lonse lapansi. Mwamwayi, nthawi zambiri, imatha kupewedwa. Kafukufuku apeza kuti tiyi wakuda angathandize kuchepetsa kufala kwa sitiroko.

7. Mlingo Wotsika Magazi Atsuko

Kuchuluka kwa shuga m'magazi kumatha kukulitsa chiopsezo cha matenda, monga mtundu wa 2 shuga, kunenepa kwambiri, matenda amtima, kulephera kwa impso komanso kukhumudwa (24,).

Kudya shuga wambiri, makamaka kuchokera ku zakumwa zotsekemera, kwawonetsedwa kuti kumawonjezera kuchuluka kwa shuga m'magazi komanso chiopsezo cha mtundu wa 2 shuga ().

Mukamadya shuga, kapamba amatulutsa timadzi tomwe timatchedwa insulini kuti tizinyamula shuga kumatumbo kuti tigwiritse ntchito mphamvu. Ngati mumamwa shuga wambiri kuposa momwe thupi lanu limafunira, shuga wambiri amasungidwa ngati mafuta.

Tiyi wakuda ndi chakumwa chosakoma kwambiri chomwe chapezeka chikuthandizira kugwiritsa ntchito insulin m'thupi.

Kafukufuku wina wofufuza anayang'ana njira yolimbikitsira insulin ya tiyi ndi zinthu zake. Zotsatira zinawonetsa kuti tiyi wakuda amachulukitsa ntchito ya insulin kuposa nthawi 15.

Ofufuzawo adazindikira kuti mankhwala angapo tiyi adawonetsedwa kuti amachepetsa ma insulin, makamaka katekin wotchedwa epigallocatechin gallate (27).

Kafukufuku wina mu mbewa anayerekezera zotsatira zakutulutsa tiyi wakuda ndi wobiriwira pamashuga amwazi. Zotsatira zidapeza kuti onse adatsitsa shuga wamagazi ndikusintha momwe thupi limasinthira shuga (28).

Insulini ndi mahomoni omwe amabisika mukamadya shuga. Tiyi wakuda ndi chakumwa chosakoma chomwe chingathandize kukonza kugwiritsa ntchito insulin ndikuchepetsa shuga wamagazi.

8. Zitha Kuchepetsa Kuchepetsa Khansa

Pali mitundu yoposa 100 ya khansa, ndipo ina siyitetezedwa.

Komabe, ma polyphenols omwe amapezeka mu tiyi wakuda amatha kuthandiza kupewetsa maselo a khansa.

Kafukufuku wina wofufuza kafukufuku anafufuza zotsatira za polyphenols mu tiyi pa maselo a khansa. Idawonetsa kuti tiyi wakuda ndi wobiriwira atha kutengapo gawo pakukhazikitsa kukula kwa maselo a khansa ndikuchepetsa kukula kwamaselo ().

Kafukufuku wina adasanthula zovuta za ma polyphenols mu tiyi wakuda pa khansa ya m'mawere. Idawonetsa kuti tiyi wakuda atha kuthana ndi kufalikira kwa zotupa za m'mawere zomwe zimadalira mahomoni ().

Ngakhale tiyi wakuda sayenera kuonedwa ngati njira ina yothetsera khansa, kafukufuku wina wasonyeza kuti tiyi wakuda angathe kuthandiza kuchepetsa maselo a khansa.

Kafukufuku wowonjezereka mwa anthu amafunikira kuti mumvetsetse bwino kulumikizana pakati pa tiyi wakuda ndi maselo a khansa.

Tiyi wakuda amakhala ndi polyphenols, omwe angathandize kulimbana ndi maselo a khansa mthupi. Ngakhale kumwa tiyi wakuda sikungachiritse khansa, kungathandize kuchepetsa kukula kwa maselo a khansa.

9. Limbikitsani Maganizo

Tiyi wakuda amakhala ndi caffeine ndi amino acid wotchedwa L-theanine, omwe amatha kupititsa patsogolo chidwi ndi chidwi.

L-theanine imakulitsa zochitika za alpha muubongo, zomwe zimapangitsa kupumula ndikuwunika bwino.

Kafukufuku apeza kuti zakumwa zomwe zili ndi L-theanine ndi caffeine zimakhudza kwambiri chidwi chifukwa cha L-theanine paubongo ().

Ichi ndichifukwa chake anthu ambiri amafotokoza mphamvu zokhazikika atamwa tiyi, poyerekeza ndi zakumwa zina za khofi monga khofi.

Kafukufuku awiri osasinthika adayesa zotsatira za tiyi wakuda molondola komanso tcheru. M'maphunziro onse awiriwa, tiyi wakuda adakulitsa kwambiri kulondola komanso kudziwonetsa kuti ali tcheru pakati pa ophunzira, poyerekeza ndi placebo ().

Izi zimapangitsa tiyi wakuda kukhala chakumwa chabwino ngati mukufuna kuwonjezera mphamvu ndikuwunika kopanda caffeine wambiri.

Tiyi wakuda atha kuthandiza kuwongolera chidwi chake chifukwa cha zomwe zili ndi caffeine ndi amino acid wotchedwa L-theanine. Amino acid imakulitsa zochitika za alpha muubongo, zomwe zimathandizira kukonza chidwi ndi chidwi.

10. Zosavuta Kupanga

Sikuti tiyi wakuda ndi wabwino kwa inu, komanso ndiosavuta kupanga.

Kupanga tiyi wakuda, choyamba wiritsani madzi. Ngati mukugwiritsa ntchito matumba a tiyi ogulidwa m'sitolo, ingowonjezerani thumba la tiyi mumkomo ndikudzaza ndi madzi otentha.

Ngati mukugwiritsa ntchito tiyi wamasamba omasuka, gwiritsani 2-3 magalamu a masamba a tiyi ma ola asanu ndi limodzi amadzi m'madzi.

Lolani tiyi kuti ilowe m'madzi kwa mphindi 3-5, kutengera kukonda kwanu. Kuti mukhale ndi tiyi wamphamvu, gwiritsani ntchito masamba ambiri a tiyi komanso otsetsereka kwakanthawi.

Mukangoyenda, chotsani masamba a tiyi kapena thumba la tiyi m'madzi ndikusangalala.

Kupanga tiyi wakuda ndikosavuta ndipo kumatenga mphindi zochepa. Mutha kugwiritsa ntchito matumba a tiyi kapena masamba otayirira ndikusintha kukoma komwe mumakonda.

Mfundo Yofunika Kwambiri

Tiyi wakuda ndi njira yabwino ngati mukufunafuna chakumwa chochepa kwambiri, chosakoma ndi kafeini wochepa kuposa khofi kapena zakumwa zamagetsi.

Ili ndi kununkhira kwamphamvu, kwapadera ndipo imakhala ndi ma antioxidants ambiri, omwe atha kukupatsani maubwino angapo azaumoyo. Izi zikuphatikiza cholesterol yabwino, thanzi labwino m'matumbo ndikuchepetsa kuthamanga kwa magazi.

Koposa zonse, ndizosavuta kupanga ndipo zimapezeka mosavuta m'masitolo ambiri kapena pa intaneti.

Ngati simunachite izi kale, lingalirani kuyesera tiyi wakuda kuti muthe kupeza zabwino zake zambiri zathanzi.