Micah Stanley
Koren shayi yana da fa'idodin kiwon lafiya da yawa. Amma ta yaya za a shirya don ku ji daɗin waɗannan tasirin? Har yaushe kuma a wane digiri ya kamata koren shayi ya yi nisa? Shin jiko ɗaya ya isa ko ya kamata a zuba shi sau da yawa? Shin Lemon Juice a cikin Shayi Ra'ayi ne mai Kyau? Muna amsa wadannan tambayoyin anan.
Green Tea - Shiri don mafi girman fa'idodin kiwon lafiya
Shan koren shayi yana da fa'ida ta fuskoki da dama: A gefe guda, shiri da cin koren shayi al'ada ce mai daɗi ga mutane da yawa. A wasu al'adu, koren shayi ana yin bikin al'ada a cikin infusions da yawa.
Green Tea - Shiri don mafi girman fa'idodin kiwon lafiya
Shan koren shayi yana da fa'ida ta fuskoki da dama: a gefe guda, shirye-shirye da cin koren shayi al'ada ce mai annashuwa ga mutane da yawa. A wasu al'adu, koren shayi ana yin bikin al'ada a cikin infusions da yawa.
Koren shayi: Mafi kyawun zafin jiki da lokacin shayarwa
Masu bincike na kasar Sin sun auna tasirin antioxidant mafi girma tare da mafi kyawun dandano a lokaci guda a zazzabi na digiri 82 da lokacin shayarwa na minti 6. Don haka sai dai idan kuna da babban kettle na fasaha a gida wanda zai iya gaya muku zafin jiki tare da daidaitattun maki, yi amfani da digiri 80 azaman jagora.
Ko da ba ku buga daidai digiri 82 ba, ba kome ba: A taƙaice, binciken binciken bincike guda huɗu daga 2015 zuwa 2019 ya nuna cewa mafi girman tasirin antioxidant yana samuwa lokacin da aka sanya koren shayi tare da ruwan zafi mai digiri 80 zuwa 100 kuma sai 5 ya zana har zuwa mintuna 10.
Yawan zafin jiki da lokacin shayarwa ya zo ne saboda shayin kansa yana da tasiri: a gefe guda, asalin koren shayi yana taka rawa, a daya bangaren, tsarin bushewa da kuma ko shayi mai laushi ne ko shayi a cikin jakar shayi.
An kuma yi amfani da hanyoyi daban-daban don auna abun ciki na antioxidant, wanda ba shakka kuma yana da tasiri akan sakamakon.
Koren shayi a cikin jakunkunan shayi bai fi shayi mara kyau ba
Masu bincike na Amurka sun yi nazarin tasirin abubuwan da aka ambata dalla-dalla. Tambayar ita ce ko yana da ma'ana daga ra'ayi na kiwon lafiya don saka koren shayi sau da yawa.
Yayin da sako-sako da shayin har yanzu yana da tasirin antioxidant bayan ya sha ganyen shayin sau shida, wannan ya yi kasa da batun shayin da ke cikin jakunkunan shayi. Dalilin haka, masu binciken suna zargin, yana cikin girman ganyen shayin.
Tun da shayi a cikin jakar shayi yawanci an yanke karami fiye da shayi maras kyau, yawancin catechins an riga an canza su zuwa ruwan shayi a lokacin jiko na farko - sauran antioxidants har yanzu suna nan bayan jiko na farko, duk da haka.
Yawancin teas a cikin buhunan shayi suna fitar da kusan kashi 60 zuwa 80 na ayyukansu na antioxidant a karo na biyu da aka shayar da su. Ita dai shayin maras kyau, yana ƙunshe da kusan adadin abubuwan da ake amfani da shi na maganin antioxidants kamar jiko na farko idan an sake sawa cikin sa'a guda.
Minti uku yana motsa jiki, minti biyar yana kwantar da hankali?
Kuna iya sanin ƙa'idar babban yatsan cewa koren shayi yana ƙarfafawa idan ya nutse na mintuna uku kuma yana kwantar da hankali idan ya nutse na mintuna biyar. Ka'idar babban yatsa ita ce maganin kafeyin ya narke a cikin 'yan mintuna na farko kuma yana ba da sakamako mai ban sha'awa. Sai kawai abin da ake kira tannins - tannins wanda ke da tasirin kwantar da hankali akan tsarin narkewa - narke.
Duk da haka, maganin kafeyin ba ya ɓacewa kawai idan shayi ya yi tsayi - don haka koren shayi har yanzu yana daɗaɗawa ko da bayan minti biyar, amma yana iya kwantar da hankali a lokaci guda saboda yawan tannins.
Sau nawa ya kamata ku ba da koren shayi?
Gabaɗaya, takwas cikin 14 ɗin teas masu sako-sako da har yanzu suna fitar da antioxidants bayan jiko na shida, idan aka kwatanta da uku kawai daga cikin jakunkuna 20 na shayi. Jiko na shida na sako-sako da teas yawanci yana ba da kusan kashi 40 zuwa na adadin antioxidants a cikin jiko na farko. Don haka za ku iya shayar da shayi maras kyau har sau shida.
Koyaya, tunda ɗanɗanon shayi shima yana canzawa tare da kowane jiko, yakamata kuyi la'akari ko har yanzu zaku iya jin daɗin shayin bayan jiko uku ko kuma kuna son amfani da sabo ne. A al'ada, biyu zuwa uku koren shayi jiko na kowa. Musamman maɗaukakiyar teas ne kawai ake sakawa akai-akai.
Tare da shayi a cikin jakar shayi, a gefe guda, yawanci ba shi da daraja a yi shi sau uku - daya ko biyu infusions sun isa. Babban tasirin maganin antioxidant ya kasance akan matsakaici kaɗan kaɗan tsakanin sako-sako da shayi da jakunkuna - duk da haka, shayarwar shayin yana buƙatar ƙara sau da yawa don sakin abun ciki na antioxidant iri ɗaya kamar koren shayi a cikin jaka.
Sha koren shayi daga kasar Sin sau da yawa
An kuma nuna cewa koren shayi na kasar Sin yana da karfin antioxidant sama da teas daga Kenya, Japan, Indiya, Belarus da Ukraine. Yawancin shayin Sinawa da aka duba sun fito ne daga yankin Zhejiang da ke gabashin kasar Sin, wanda, tare da shimfidar tsaunin da ke da hazo, da alama ya samar da yanayin girma mai kyau. Tare da sako-sako da teas daga China, jiko da aka maimaita suna da fa'ida musamman.
Koyaya, yawancin teas ɗin da aka bincika sun fito ne daga China da Japan, wanda shine dalilin da ya sa sakamakon zai iya gurbata. Don faɗi cewa kore shayi daga wasu ƙasashe gabaɗaya suna da ƙaramin tasirin antioxidant zai zama kuskure. Don yin wannan, dole ne mutum ya bincika aƙalla yawan teas daga sauran yankuna.
Abubuwan da ba su da amfani ga mabukaci su ne lokacin girbi da kuma hanyar bushewa tunda yawanci ba a ba da wannan bayanin akan marufi ba. Ganyen shayi da aka girbe a cikin bazara sun ƙunshi ƙarin antioxidants fiye da waɗanda aka girbe a cikin kaka - ya danganta da hanyar aunawa, aikin antioxidant na shayi daga girbin kaka ya kai rabin girman. An tabbatar da bushewar tururi shine hanya mafi sauƙin bushewa. Tabbas, zaku iya tambayar masana'anta/dila don waɗannan cikakkun bayanai.
Lemon a cikin koren shayi yana ƙara yawan sha na catechins
Idan kuna jin daɗin shan koren shayi tare da matsi na ruwan lemun tsami, lallai yakamata ku ci gaba da yin hakan. Wani bincike da wasu masu bincike na Amurka suka gudanar ya gano cewa ruwan lemun tsami - ko kuma bitamin C da ke cikinsa - yana kara yawan shan catechins kamar EGCG yayin narkewar abinci.
Lokacin da aka bincika a cikin nau'in narkewar wucin gadi, kashi 80 cikin na catechins sun rage bayan narkewa a cikin koren shayi tare da ruwan 'ya'yan lemun tsami, wanda ke samuwa ga jiki. Tunda bitamin C yana ɗaya daga cikin bitamin masu zafi, yakamata a ƙara ruwan 'ya'yan itace lemun tsami bayan lokacin shayarwa, lokacin da shayin ya daina zafi sosai.
Shin koren shayi ya fi kyau ba tare da madara ba?
Lokacin da yazo ga tambayar ko madara a cikin koren shayi yana da tasiri mai kyau ko mummunan tasiri akan catechins, yanayin bincike ba a bayyana ba. Yawancin nazarin da aka yi a cikin shekaru 20 da suka gabata sun zo da matsaya mai karo da juna.
Masu bincike na New Zealand sun yi ƙoƙari su nemo hanyarsu ta cikin daji na nazari da amsa tambayar. A gefe guda, nazarin ya nuna cewa madara a cikin shayi yana rage ko kawar da tasirin antioxidant na catechin. Sauran nazarin sun ba da shawarar akasin haka - wato madara ba ta tasiri ko kuma yana iya ƙara tasirin antioxidant na waɗannan mahadi.
Duk da haka, binciken da ke nuna cewa madara yana da mummunan tasiri a kan kore da baki shayi suna cikin mafi rinjaye, don haka masu bincike suna da ɗan ƙara kaɗan daga wannan ka'idar. An ce amino acid proline, wanda aka samu a cikin furotin na madara casein, an ce yana haɗuwa tare da catechins a cikin shayi, wanda ke rage yawan samuwa na catechins.
Haka kuma lamarin ya kasance tare da madarar soya, ko da yake ya ƙunshi ƙananan proline - don haka ba za a iya danganta tasirin ga proline kadai ba. Ba a yi nazarin yadda sauran abubuwan sha na shuka ke shafar catechins ba, amma ana iya ɗauka cewa waɗannan ba su da tasiri iri ɗaya da madarar waken soya tunda madarar waken soya ta fi kamanta a cikin abun da ke ciki da madarar saniya.
Wata ka'idar ita ce shayar da catechins da polyphenols, a gaba ɗaya, an jinkirta shi ne kawai ta hanyar haɗin kai tare da sunadaran madara - wannan tambaya ba ta rigaya ta bayyana ba.
Kammalawa: Mafi kyawun shirye-shiryen kore shayi
Ci gaba kamar haka lokacin shirya koren shayi:
Zazzabi da lokacin zafi
Idan kana so ka amfana da kyau daga tasirin antioxidant na kore shayi, zuba ruwan zafi a digiri 82 (ko 80 zuwa 100) kuma bar shi ya yi tsayi na minti 6 (ko da yake har yanzu ana yarda da minti 5 zuwa 10).
A cikin wannan tafiyar, kowa zai iya yanke shawara da kansa ko zai yi zafi a bar shi ya ɗan ɗan ɗanɗana, ko kuma a bar shi ya daɗe don ɗanɗanon ya ɗan ɗanɗana.
