Tiyi wobiriwira vs Tiyi Wakuda: Ndi uti uti Wathanzi?

Zamkati

• Mapindu ogawana a tiyi wobiriwira ndi wakuda
• Zitha kuteteza mtima wanu
• Itha kulimbikitsa ubongo kugwira ntchito
• Green tiyi wolemera mu wamphamvu antioxidant EGCG
• Tiyi wakuda amakhala ndi ma alavini opindulitsa
• Ndi uti womwe muyenera kumwa?
• Mfundo yofunika

Tiyi amakondedwa ndi anthu padziko lonse lapansi.

Tiyi wobiriwira ndi wakuda amapangidwa kuchokera masamba a Camellia sinensis chomera ().

Kusiyana kwakukulu pakati pa awiriwa ndikuti tiyi wakuda ndi oxidized ndipo tiyi wobiriwira sali.

Kuti apange tiyi wakuda, masambawo amapindidwa kaye kenako nkuwululidwa ndi mpweya kuti ayambitse makutidwe ndi okosijeni. Izi zimapangitsa masambawo kukhala ofiira ndikulola kuti zonunkhira zikule ndikukula ().

Kumbali inayi, tiyi wobiriwira amasinthidwa kuti ateteze makutidwe ndi okosijeni motero amakhala wowala kwambiri kuposa tiyi wakuda.

Nkhaniyi ikufufuza za tiyi wobiriwira wakuda kuti mudziwe kuti ndi uti wathanzi.

Mapindu ogawana a tiyi wobiriwira ndi wakuda

Ngakhale tiyi wobiriwira ndi wakuda amasiyana, atha kuperekanso zabwino zofananira.

Zitha kuteteza mtima wanu

Tiyi wobiriwira komanso wakuda amakhala ndi gulu la ma antioxidants oteteza omwe amatchedwa polyphenols.

Makamaka, ali ndi flavonoids, kagulu kakang'ono ka polyphenols.

Komabe, mtundu ndi kuchuluka kwa flavonoids zomwe ali nazo ndizosiyana. Mwachitsanzo, tiyi wobiriwira amakhala ndi kuchuluka kwambiri kwa epigallocatechin-3-gallate (EGCG), pomwe tiyi wakuda ndi gwero lolemera la thelavlav ().

Ma flavonoids amtiyi wobiriwira komanso wakuda amaganiza kuti amateteza mtima wanu (,).

Kafukufuku wina wazinyama adapeza kuti tiyi wobiriwira ndi wakuda anali othandizanso popewera zolembera zamagazi ndi 26% pamlingo wotsikitsitsa mpaka 68% pamlingo wapamwamba kwambiri ().

Kafukufukuyu adapezanso kuti mitundu iwiri ya tiyi idathandizira kuchepetsa cholesterol cha LDL (choyipa) ndi triglycerides ().

Kuphatikiza apo, kuwunika kawiri koyang'ana maphunziro opitilira 10 aliwonse kunapeza kuti kumwa tiyi wobiriwira ndi wakuda kumatha kutsitsa kuthamanga kwa magazi (,).

Kuphatikiza apo, kuwunikanso kwina kwamaphunziro a tiyi wobiriwira adapeza kuti anthu omwe amamwa makapu 1-3 patsiku anali ndi 19% ndipo 36% adachepetsa chiopsezo cha mtima komanso kupwetekedwa mtima motsutsana, poyerekeza ndi omwe anali ndi chikho chochepa cha 1 tiyi wobiriwira tsiku lililonse ).

Momwemonso, kumwa makapu osachepera atatu a tiyi wakuda kumachepetsa chiopsezo cha matenda amtima ndi 11% ().

Itha kulimbikitsa ubongo kugwira ntchito

Tiyi wobiriwira ndi wakuda onse amakhala ndi caffeine, chodziwikiratu chodziwika.

Tiyi wobiriwira amakhala ndi tiyi kapena khofi wocheperako kuposa tiyi wakuda - pafupifupi 35 mg pa chikho cha 8-ounce (230-ml), poyerekeza ndi 39-109 mg wa tiyi womwewo wakumwa (,, 9).

Caffeine imathandizira dongosolo lanu lamanjenje potsekereza zoteteza neurotransmitter adenosine. Zimathandizanso kumasulidwa kwa ma neurotransmitter opititsa patsogolo mamvedwe monga dopamine ndi serotonin (,).

Zotsatira zake, caffeine imatha kukulitsa chidwi, kusunthika, kukhala tcheru, nthawi yoyankha, komanso kukumbukira kwakanthawi kochepa (9).

Ma tiyi obiriwira komanso akuda amakhalanso ndi amino acid L-theanine, yomwe simapezeka mu khofi.

L-theanine amaganiziridwa kuti adutsa chotchinga chamaubongo am'magazi ndikuyambitsa kutulutsa kwa neurotransmitter yoletsa muubongo yotchedwa gamma-aminobutyric acid (GABA), yomwe imabweretsa bata koma tcheru (,,).

Nthawi yomweyo, imalimbikitsa kutulutsa kwa ma hormone opititsa patsogolo kusintha kwa malingaliro a dopamine ndi serotonin ().

L-theanine amalingalira kuti athetse zotsatira za caffeine. Kuphatikiza kwa zinthu ziwirizi kumatha kukhala kophatikizana, popeza kafukufuku wina adapeza kuti anthu omwe adamwa L-theanine ndi caffeine palimodzi anali ndi chidwi kuposa momwe adagwiritsidwira ntchito payekha (,).

Mwambiri, pali L-theanine wocheperako mu tiyi wobiriwira kuposa tiyi wakuda, ngakhale kuchuluka kwake kumatha kusiyanasiyana ().

Tiyi wobiriwira wobiriwira komanso wakuda ndi njira zabwino kwambiri zopangira khofi kwa iwo omwe akufuna kutulutsa mawu osakhazikika.

Tiyi wobiriwira wakuda amakhala ndi ma polyphenols omwe ali ndi mphamvu zowononga antioxidant, zomwe zitha kuchepetsa chiopsezo cha matenda amtima. Komanso, onse ali ndi caffeine yowonjezera chidwi ndi chidwi ndi L-theanine, yomwe imatulutsa kupsinjika ndikukhazika mtima pansi thupi.

Green tiyi wolemera mu wamphamvu antioxidant EGCG

Tiyi wobiriwira ndi gwero labwino kwambiri la antioxidant epigallocatechin-3-gallate (EGCG).

Ngakhale tiyi wobiriwira amakhala ndi ma polyphenols ena, monga catechin ndi gallic acid, EGCG imadziwika kuti ndiyo yamphamvu kwambiri ndipo mwina imayambitsa zabwino zambiri za tiyi wobiriwira ().

Nayi mndandanda wazotheka za EGCG mu tiyi wobiriwira:

• Khansa. Kafukufuku woyeserera apeza kuti EGCG ya tiyi wobiriwira imatha kuletsa kuchulukitsa kwa ma cell a khansa ndikupangitsa kuti ma cell a khansa afe (,).
• Matenda a Alzheimer. EGCG imatha kuchepetsa zovuta zoyipa zamatumba amyloid, omwe amasonkhana mwa odwala a Alzheimer's (,).
• Anti-kutopa. Kafukufuku adapeza kuti mbewa zomwe zimamwa zakumwa za EGCG zidakhala ndi nthawi yayitali kusambira isanathe, poyerekeza ndi omwe amamwa madzi ().
• Kuteteza chiwindi. EGCG yasonyezedwa kuti ichepetsa kukula kwa chiwindi chamafuta mu mbewa pa chakudya chambiri chambiri (,).
• Anti-tizilombo ting'onoting'ono. Antioxidant iyi imatha kuwononga makoma a mabakiteriya ndipo imatha kuchepetsa kufala kwa ma virus (,,).
• Kukhala chete. Itha kulumikizana ndi zolandilira muubongo wanu kuti ziwongolere thupi lanu (,).

Ngakhale kafukufuku wambiri pa EGCG mu tiyi wobiriwira adachitika poyesa-kuyesa kapena maphunziro a nyama, zomwe zapezazi zimapereka umboni wokhudzana ndi zabwino zomwe zanenedwa zakumwa tiyi wobiriwira.

Tiyi wobiriwira amakhala ndi EGCG, antioxidant yomwe kafukufuku-chubu ndi kafukufuku wazinyama awonetsa kuti amatha kulimbana ndi khansa ndi mabakiteriya ndikuteteza ubongo wanu ndi chiwindi.

Tiyi wakuda amakhala ndi ma alavini opindulitsa

Theaflavins ndi gulu la ma polyphenols omwe ali osiyana ndi tiyi wakuda.

Amapangidwa panthawi yopanga makutidwe ndi okosijeni ndipo amayimira 3-6% ya ma polyphenols onse mu tiyi wakuda ().

Theaflavins akuwoneka kuti amapereka zabwino zambiri zathanzi - zonse zokhudzana ndi kuthekera kwa antioxidant.

Ma polyphenol awa amatha kuteteza ma cell amafuta kuti asawonongeke ndi ma radicals aulere ndipo atha kuthandizira kupanga kwa thupi lanu antioxidant (()).

Kuphatikiza apo, amatha kuteteza mtima wanu ndi mitsempha yamagazi.

Kafukufuku wina wazinyama adapeza kuti malavlavins amatha kuchepetsa ngozi yopanga zolembera m'mitsempha yamagazi pochepetsa kutupa ndikuwonjezera kupezeka kwa nitric oxide, yomwe imathandiza mitsempha yanu kutulutsa (32).

Kuphatikiza apo, thelavlav awonetsedwa kuti amachepetsa kwambiri cholesterol ndi shuga m'magazi (,).

Atha kulimbikitsanso kuwonongeka kwamafuta ndipo amalimbikitsidwa kuti azithandizira kuwongolera kunenepa kwambiri [34].

M'malo mwake, ma thelavlav omwe ali mu tiyi wakuda amatha kukhala ndi mphamvu yofanana ndi antioxidant monga ma polyphenols mu tiyi wobiriwira ().

Theaflavins ndi osiyana ndi tiyi wakuda. Kupyolera mu mphamvu zawo za antioxidant, amatha kusintha kayendedwe ka magazi ndikuthandizira kutayika kwa mafuta.

Ndi uti womwe muyenera kumwa?

Tiyi wobiriwira wakuda amaperekanso zabwino zofananira.

Ngakhale amasiyana pamapangidwe awo a polyphenol, atha kupanganso zotengera zamagazi ().

Kafukufuku wambiri akuwonetsa kuti tiyi wobiriwira amakhala ndi antioxidant wamphamvu kuposa tiyi wakuda, koma kafukufuku wina adapeza kuti tiyi wobiriwira komanso wakuda amawonetsa mphamvu zofananira ndi antioxidant (,, 38).

Ngakhale onsewa ali ndi caffeine, tiyi wakuda nthawi zambiri amakhala ndi zochulukirapo - kupanga zobiriwira kukhala chisankho chabwino kwa anthu omwe ali ndi chidwi ndi izi. Kuphatikiza apo, tiyi wobiriwira amakhala ndi L-theanine wambiri, amino acid yomwe ikukhazika mtima pansi ndipo imatha kuthana ndi zovuta za caffeine ().

Komabe, ngati mukufunafuna mankhwala a caffeine omwe sali olimba ngati khofi, tiyi wakuda akhoza kukhala njira yabwino kwa inu.

Kumbukirani kuti tiyi wakuda ndi wobiriwira amakhala ndi ma tannins, omwe amatha kumangirira mchere ndikuchepetsa kuyamwa kwawo. Chifukwa chake, tiyi akhoza kudyetsedwa bwino pakati pa chakudya ().

Tiyi wobiriwira atha kukhala ndi mbiri yabwino ya antioxidant kuposa tiyi wakuda, koma tiyi wakuda ndiwabwino ngati mukufuna buzz wamphamvu wa caffeine.

Mfundo yofunika

Tiyi wobiriwira wakuda amaperekanso zabwino zofananira, kuphatikiza mtima wanu ndi ubongo.

Ngakhale tiyi wobiriwira amatha kukhala ndi ma antioxidants wamphamvu kwambiri, umboniwo sugwirizana tiyi wina ndi mnzake.

Zonsezi zili ndi caffeine yothamanga komanso L-theanine, yomwe imawakhazika mtima pansi.

Mwachidule, zonsezi ndizowonjezera pazakudya zanu.