Zotsatira Zapadera Zomwa Tiyi Wambiri

Zamkati

• 1. Kuchepetsa kuyamwa kwachitsulo
• 2. Kuchuluka kwa nkhawa, kupsinjika, komanso kupumula
• 3. Kusagona bwino
• 4. Nsautso
• 5. kutentha pa chifuwa
• 6. Zovuta za mimba
• 7. Mutu
• 8. Chizungulire
• 9. Kudalira caffeine
• Mfundo yofunika

Tiyi ndi chimodzi mwa zakumwa zokondedwa kwambiri padziko lapansi.

Mitundu yotchuka kwambiri ndi yobiriwira, yakuda, ndi oolong - zonsezi zimapangidwa ndi masamba a Camellia sinensis chomera ().

Ndi zinthu zochepa zomwe zimakhala zokhutiritsa kapena zotonthoza monga kumwa tiyi wotentha, koma zabwino za chakumwa ichi siziima pamenepo.

Tiyi yakhala ikugwiritsidwa ntchito pochiritsa pamankhwala azikhalidwe kwazaka zambiri. Kuphatikiza apo, kafukufuku wamakono akuwonetsa kuti mankhwala opangira tiyi atha kutengapo gawo pochepetsa chiopsezo chamatenda, monga khansa, kunenepa kwambiri, matenda ashuga, ndi matenda amtima ().

Ngakhale kumwa tiyi moyenera ndi chisankho chabwino kwa anthu ambiri, kuposa makapu 3-4 (710-950 ml) patsiku kumatha kukhala ndi zovuta zina.

Nazi zotsatirapo za 9 zakumwa tiyi wambiri.

1. Kuchepetsa kuyamwa kwachitsulo

Tiyi ndi gwero labwino kwambiri la gulu lotchedwa tannins. Ma Tannin amatha kumangidwa ndi chitsulo pazakudya zina, kuwapangitsa kuti asapezeke kuti azitha kuyamwa (1).

Kuperewera kwachitsulo ndichimodzi mwazinthu zofala kwambiri m'thupi padziko lapansi, ndipo ngati mulibe chitsulo chambiri, kumwa tiyi mopitirira muyeso kungakulitse matenda anu.

Kafukufuku akuwonetsa kuti ma tannins tiyi amatha kulepheretsa kuyamwa kwa chitsulo kuchokera kuzomera kuposa zakudya zopangidwa ndi nyama. Chifukwa chake, ngati mumatsata wosadyeratu zanyama zilizonse kapena zamasamba, mungafune kuyang'anitsitsa kuchuluka kwa tiyi womwe mumamwa ().

Kuchuluka kwa ma tannins mu tiyi kumatha kusiyanasiyana kutengera mtundu ndi momwe wakonzera. Izi zati, kuchepetsa kudya kwa makapu atatu kapena ochepa (710 ml) patsiku ndizotheka kuti anthu ambiri ().

Ngati muli ndi chitsulo chochepa koma mukusangalalabe kumwa tiyi, lingalirani za kudya pakati pa chakudya ngati chenjezo. Kuchita izi kudzapangitsa kuti zisakhudze thupi lanu kutengera chitsulo kuchokera pachakudya chanu nthawi yachakudya.

Ma Tannins omwe amapezeka mu tiyi amatha kumangidwa ndi chitsulo pazakudya zopangidwa ndi chomera, kuchepetsa kuchuluka komwe mumatha kuyamwa m'mimba mwanu. Ngati muli ndi chitsulo chochepa, imwani tiyi pakati pa chakudya.

2. Kuchuluka kwa nkhawa, kupsinjika, komanso kupumula

Masamba a tiyi mwachilengedwe amakhala ndi caffeine. Kulemeza tiyi kapena khofi wochuluka kuchokera ku tiyi, kapena chinthu china chilichonse, kumatha kubweretsa nkhawa, kupsinjika, komanso kupumula ().

Chikho cha tiyi (240 ml) cha tiyi chimakhala ndi 11-61 mg wa caffeine, kutengera mtundu wa kapangidwe kake ndi kapangidwe kake (,).

Ma tiyi akuda amakhala ndi tiyi kapena khofi wambiri kuposa mitundu yobiriwira ndi yoyera, ndipo mukamamwa tiyi wanu wautali, mumakhala zakumwa zambiri za khofi ().

Kafukufuku akuwonetsa kuti kumwa kwa caffeine pansi pa 200 mg patsiku sikuyenera kubweretsa nkhawa zambiri kwa anthu ambiri. Komabe, anthu ena amatengeka kwambiri ndi zotsatira za caffeine kuposa ena ndipo angafunikire kuchepetsa kudya kwawo ().

Mukawona kuti chizolowezi chanu cha tiyi chikukupangitsani kuti muzisangalala kapena kuchita mantha, zikhoza kukhala chizindikiro kuti mwakhala ndi zochuluka kwambiri ndipo mungafune kuchepetsa kuti muchepetse zizindikiro.

Muthanso kuganizira zosankha tiyi wopanda zitsamba wopanda caffeine. Ma tiyi azitsamba samayesedwa ngati tiyi wowona chifukwa sanachokere ku Camellia sinensis chomera. M'malo mwake, amapangidwa kuchokera kuzinthu zosiyanasiyana zopanda caffeine, monga maluwa, zitsamba, ndi zipatso.

Kulemeza tiyi kapena khofi wambiri kuchokera ku tiyi kumatha kubweretsa nkhawa komanso kupumula. Mukawona izi, muchepetse kumwa tiyi kapena yesani m'malo mwa tiyi wopanda zitsamba wopanda tiyi.

3. Kusagona bwino

Chifukwa tiyi mwachilengedwe imakhala ndi caffeine, kudya kwambiri kungasokoneze kugona kwanu.

Melatonin ndi hormone yomwe imasonyeza ubongo wanu kuti ndi nthawi yogona. Kafukufuku wina akuwonetsa kuti caffeine itha kulepheretsa kupanga melatonin, zomwe zimabweretsa kugona mokwanira ().

Kusagona mokwanira kumalumikizidwa ndi mavuto amisala osiyanasiyana, kuphatikiza kutopa, kukumbukira kukumbukira, komanso kuchepa kwa chidwi. Kuphatikiza apo, kusowa tulo nthawi yayitali kumalumikizidwa ndi chiopsezo chowonjezeka cha kunenepa kwambiri komanso kuwonongeka kwa shuga m'magazi (,).

Anthu amapukusa tiyi kapena khofi pamitengo yosiyanasiyana, ndipo zimakhala zovuta kulosera momwe zimakhudzira magonedwe mwa aliyense.

Kafukufuku wina apeza kuti ngakhale 200 mg ya caffeine idadya 6 kapena maola ochulukirapo asanagone imatha kusokoneza kugona, pomwe maphunziro ena sanawone chilichonse ().

Ngati mukukumana ndi zizindikilo zokhudzana ndi kugona mokwanira komanso kumwa tiyi wa tiyi nthawi zonse, mungafune kuganizira zochepetsera zomwe mumadya - makamaka mukamamwa zakumwa zina za khofi kapena zowonjezera.

Kuchuluka kwa tiyi kapena khofi wambiri kuchokera ku tiyi kumachepetsa kupangika kwa melatonin ndikusokoneza magonedwe.

4. Nsautso

Mitundu ina ya tiyi imatha kuyambitsa mseru, makamaka ikawonongedwa kwambiri kapena m'mimba yopanda kanthu.

Tannins m'masamba a tiyi ndi omwe amachititsa kuti tiyi akhale owawa, owuma. Chikhalidwe cha ma tannins chitha kupweteketsa m'mimba, zomwe zingayambitse zizindikilo zosasangalatsa, monga nseru kapena kupweteka m'mimba ().

Kuchuluka kwa tiyi woyenera kuchita izi kumatha kusiyanasiyana kutengera munthu.

Anthu osazindikira kwambiri amatha kukhala ndi zizindikirazi atamwa pang'ono makapu 1-2 (240-480 ml) a tiyi, pomwe ena amatha kumwa makapu oposa 5 (1.2 malita) osazindikira zovuta zilizonse.

Mukawona zizindikiro izi mutamwa tiyi, mungafune kulingalira zochepetsa kuchuluka kwa zomwe mumamwa nthawi imodzi.

Muthanso kuyesa kuthira mkaka kapena kudya ndi tiyi wanu. Ma Tannins amatha kumangirira mapuloteni ndi ma carbs mu chakudya, zomwe zimatha kuchepetsa kukwiya m'mimba ().

Tannins mu tiyi amatha kukwiyitsa anthu am'mimba mwaanthu osazindikira, zomwe zimatha kukhala ndi zizindikilo monga nseru kapena kupweteka m'mimba.

5. kutentha pa chifuwa

Kafeini wa tiyi angayambitse kutentha pa mtima kapena kukulitsa zizindikilo za asidi zomwe zatsalapo.

Kafukufuku akuwonetsa kuti caffeine imatha kumasula sphincter yomwe imalekanitsa kholingo m'mimba mwanu, ndikulola kuti m'mimba mwa acidic muzitha kulowa m'mimba ().

Caffeine imathandizanso kuti chiwonjezeko chonse cha asidi m'mimba chiwonjezeke ().

Zachidziwikire, kumwa tiyi mwina sikungayambitse kutentha pa chifuwa. Anthu amayankha mosiyanasiyana akakumana ndi zakudya zomwezo.

Izi zati, ngati mumamwa tiyi nthawi zambiri ndipo nthawi zambiri mumamva kutentha pa chifuwa, kungakhale kopindulitsa kuchepetsa kudya kwanu ndikuwona ngati matenda anu akusintha.

Kafeini wa tiyi amatha kupangitsa kutentha kwa mtima kapena kukulitsa asidi wam'mbuyo wam'mimba chifukwa chakutha kupumula kwa m'mimba komanso kuwonjezera kupangika kwa asidi m'mimba.

6. Zovuta za mimba

Kuwonetsedwa kwa caffeine wochuluka kuchokera ku zakumwa monga tiyi panthawi yoyembekezera kungapangitse chiopsezo chanu chazovuta, monga kuperewera padera komanso kuchepa kwa mwana wakhanda (,).

Zambiri pazowopsa za caffeine panthawi yoyembekezera ndizosakanikirana, ndipo sizikudziwika bwinobwino kuti ndizabwino bwanji. Komabe, kafukufuku wambiri akuwonetsa kuti chiwopsezo cha zovuta chimakhalabe chotsika kwambiri ngati musunga khofi wa tsiku ndi tsiku pansi pa 200-300 mg ().

Izi zati, American College of Obstetricians and Gynecologists amalimbikitsa kuti zisapitirire 200-mg mark (13).

Tiyi wathunthu wa tiyi amakhala wosiyanasiyana koma nthawi zambiri amagwa pakati pa 20-60 mg pa chikho (240 ml). Chifukwa chake, kuti mulakwitse mosamala, ndibwino kuti musamwe kuposa makapu atatu (710 ml) patsiku ().

Anthu ena amakonda kumwa tiyi wazitsamba wopanda tiyi kapena khofi m'malo mwa tiyi wamba kuti tipewe kutulutsa tiyi kapena khofi panthawi yapakati. Komabe, si mankhwala onse azitsamba omwe ndi abwino kugwiritsa ntchito nthawi yapakati.

Mwachitsanzo, tiyi wazitsamba wokhala ndi cohosh wakuda kapena licorice amatha kuyambitsa ntchito asanakalambe ndipo ayenera kupewa (,).

Ngati muli ndi pakati ndipo mukuda nkhawa ndi tiyi kapena khofi wanu kapena tiyi wazitsamba, onetsetsani kuti mwapeza upangiri kwa omwe amakuthandizani.

Kuwonjezeka kwa caffeine kuchokera ku tiyi panthawi yapakati kumatha kubweretsa zovuta, monga kupita padera kapena kuchepa kwa mwana wakhanda. Ma tiyi azitsamba ayeneranso kugwiritsidwa ntchito mosamala, chifukwa zosakaniza zina zitha kupangitsa ntchito.

7. Mutu

Kudya kwa caffeine kosalekeza kungathandize kuchepetsa mitundu ina ya mutu. Komabe, ikagwiritsidwa ntchito mosalekeza, zotsutsana zimatha kuchitika ().

Kugwiritsa ntchito tiyi kapena khofi pafupipafupi kuchokera ku tiyi kumatha kupangitsa kuti mutu uwonongeke.

Kafukufuku wina akuwonetsa kuti 100 mg ya caffeine patsiku imatha kubweretsa kupweteka kwamutu tsiku ndi tsiku, koma kuchuluka komwe kumafunikira mutu kumatha kusiyanasiyana kutengera kulekerera kwa munthu ().

Tiyi amakhala otsika kwambiri mu tiyi kapena khofi kuposa mitundu ina yotchuka ya zakumwa za khofi, monga soda kapena khofi, koma mitundu ina imatha kupereka 60 mg ya caffeine pa chikho (240 ml) ().

Ngati mukumva mutu mobwerezabwereza ndipo mukuganiza kuti akhoza kukhala okhudzana ndi kumwa kwanu tiyi, yesetsani kuchepetsa kapena kuchotsa chakumwa ichi kuchokera pazakudya zanu kwakanthawi kuti muwone ngati matenda anu akusintha.

Kumwa mowa wochuluka kwambiri wa tiyi kapena khofi wochokera ku tiyi kumatha kupangitsa kuti azimva kupweteka mutu.

8. Chizungulire

Ngakhale kumverera wopepuka kapena chizungulire ndi zotsatira zochepa, zimatha kukhala chifukwa chomwa tiyi kapena khofi wambiri kuchokera ku tiyi.

Chizindikiro ichi chimagwirizanitsidwa ndi kumwa kwakukulu kwa caffeine, makamaka omwe amaposa 400-500 mg, kapena tiyi pafupifupi 6-12 (1.4-2.8 malita) a tiyi. Komabe, zitha kuchitika ndimiyeso yaying'ono mwa anthu omwe ali ovuta kwambiri ().

Nthawi zambiri, sizikulimbikitsidwa kudya tiyi wochuluka nthawi imodzi. Mukawona kuti mumakhala chizungulire mukamamwa tiyi, sankhani mitundu ya caffeine yotsika kapena funsani omwe amakuthandizani pa zaumoyo.

Mlingo waukulu wa caffeine wochokera ku tiyi ukhoza kuyambitsa chizungulire. Izi zimakhala zochepa kwambiri kuposa ena ndipo nthawi zambiri zimangowoneka ngati kudya kwanu kupitirira makapu 6-12 (1.4-2.8 malita).

9. Kudalira caffeine

Caffeine ndichizolowezi chopanga chizolowezi, ndipo kudya pafupipafupi kuchokera ku tiyi kapena kwina kulikonse kungayambitse kudalira.

Zizindikiro zakutha kwa caffeine zimaphatikizaponso kupweteka mutu, kukwiya, kuwonjezeka kwa mtima, komanso kutopa ().

Mulingo wowonekera womwe ungafune kuti munthu akhale wodalira umatha kusiyanasiyana kutengera munthu. Komabe, kafukufuku wina akuwonetsa kuti zitha kuyamba patadutsa masiku atatu akudya motsatizana, ndikuwonjezeka kwanthawi yayitali ().

Ngakhale kumwa tiyi pang'ono pokha kumathandizira kuti caffeine azidalira. Zizindikiro zobwerera m'mbuyo zimaphatikizapo kutopa, kukwiya, komanso kupweteka mutu.

Mfundo yofunika

Tiyi ndi chimodzi mwa zakumwa zotchuka kwambiri padziko lapansi. Sizokoma zokha komanso zimalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwa kutupa komanso chiopsezo chochepa cha matenda osachiritsika.

Ngakhale kudya moyenera kumakhala kwabwino kwa anthu ambiri, kumwa kwambiri kumatha kubweretsa zovuta, monga nkhawa, kupweteka mutu, zovuta m'mimba, komanso kusokoneza magonedwe.

Anthu ambiri amatha kumwa makapu 3-4 (710-950 ml) a tiyi tsiku lililonse popanda zovuta, koma ena amatha kukhala ndi zotsatirapo zochepa.

Zotsatira zoyipa zambiri zomwe zimakhudzana ndi kumwa tiyi ndizokhudzana ndi tiyi kapena khofi yake komanso zotsekemera. Anthu ena amatengeka kwambiri ndi mankhwalawa kuposa ena. Chifukwa chake, ndikofunikira kulabadira momwe chizolowezi chanu cha tiyi chingakukhudzireni nokha.

Ngati mukukumana ndi zovuta zina zomwe mukuganiza kuti zitha kukhala zokhudzana ndi kumwa kwanu tiyi, yesetsani kudula pang'onopang'ono mpaka mutapeza mulingo woyenera.

Ngati simukudziwa kuti muyenera kumwa tiyi wochuluka bwanji, funsani omwe akukuthandizani.