Micah Stanley
Ya kamata ku sha koren shayi bayan ko kafin cin abinci? Ko zai fi kyau a sha koren shayin a cikin komai a ciki sannan a daina ci na ɗan lokaci? Mun bayyana lokacin da ya fi dacewa don kopin shayi na shayi - musamman ma idan kuna son jin daɗin amfanin lafiyar koren shayi.
Green Tea - Mafi kyawun lokacin ɗaukar shi
Koren shayi yana da kaddarorin warkarwa da yawa. The aiki sinadaran a koren shayi za a iya ko da a dauka a cikin nau'i na kore shayi tsantsa domin warkewa dalilai. Amma yaushe ne lokaci mafi kyau don ɗaukar capsules? Kuma yaushe kuma ta yaya ya fi kyau a sha koren shayi domin abubuwan da ke aiki a zahiri suyi aiki?
Mafi sanannun kayan aiki mai aiki a cikin koren shayi shine epigallocatechin gallate (EGCG), wani abu mai shuka daga rukunin catechins. An yi la'akari da EGCG
- sosai antioxidant
- anti-kumburi
- ciwon daji tarewa
- mai daidaita sukarin jini
- rage cholesterol
- decongestant a kan gidajen abinci (don arthritis)
- warkaswa ga fibroids da endometriosis (EGCG wani bangare ne na kowane ra'ayi cikakke a nan, kamar yadda abu ya hana girma kuma yana iya rage fibroids)
- kunna ƙwaƙwalwar ajiya, kamar yadda EGCG ke motsa samuwar sabbin ƙwayoyin jijiya a cikin kwakwalwa
Zai fi kyau a ɗauki EGCG akan komai a ciki kuma kawai da ruwa
Tabbas, duk wanda ya sha koren shayi ko kuma ya ɗauki koren shayi shima yana son jin daɗin waɗannan tasirin EGCG. Nazarin 2015 ya duba yadda mafi kyawun amfani da EGCG don samun mafi yawan fa'idodi. Sun gwada shan capsules na EGCG tare da karin kumallo mai haske, tare da strawberry sorbet, ko kawai da ruwa. Yawancin EGCG ana iya shayarwa idan an sha capsules da ruwa kawai, watau ba tare da abinci ba.
Ƙarfin Antioxidant ya fi sau 2.7 girma idan aka sha da ruwa shi kaɗai fiye da lokacin da aka sha tare da karin kumallo mai haske da sau 3.9 fiye da lokacin da aka sha tare da sorbet na strawberry. Abincin don haka yana hana ɗaukar EGCG, don haka yana da kyau a sha ba tare da wani abinci ba.
An buga wani bincike mai irin wannan sakamakon a watan Mayu 2020. Anan ma, an nuna cewa lokacin da aka sha shi kadai da ruwa, an sami karuwar yawan shan koren shayi fiye da lokacin da aka sha da karin kumallo.
Saboda haka, a sha koren shayi har zuwa rabin sa'a kafin cin abinci kuma ba a baya fiye da 1.5 zuwa 2 hours bayan cin abinci. Haka ya shafi capsules da kore shayi tsantsa.
Kada ku sha koren shayi tare da abinci
Duk da haka, abinci ba kawai hana sha da tasiri na aiki sinadaran a koren shayi. Sabanin haka, abubuwan da ke aiki a cikin koren shayi kuma suna hana ɗaukar ma'adanai masu mahimmanci yayin shan koren shayi tare da abinci.
Tun farkon shekarar 2016, mun bayar da rahoton cewa koren shayi yana hana shan baƙin ƙarfe lokacin cinye shi da abinci. Saboda EGCG yana ɗaure ƙwayoyin ƙarfe ba ɗaya ko ɗayan ba zai iya aiki kuma duka biyun suna fitar da su tare da stool. Karin karatu sun tabbatar da haka.
Don haka koren shayi bai dace da abin sha ba tare da abinci ga mutanen da ke fama da ƙarancin ƙarfe ko ma anemia.
EGCG kuma na iya ɗaure jan ƙarfe, chromium, da cadmium. Don haka, ana iya amfani da koren shayi da kuma tsantsa ruwan shayi don detoxification, idan dai kun sa ido kan samar da ma'adinan ku kuma kada ku ɗauki duka a lokaci guda tare da ƙarin abubuwan ma'adinai.
Shirya koren shayi tare da ruwa mai laushi
Koyaushe shan kari irin su calcium da magnesium da ruwa. Don haka kar a hadiye su da koren shayi. Har ila yau, kada ku ɗauki capsules na cire kore shayi tare da calcium ko magnesium capsules.
Har ila yau, shirya koren shayi tare da ruwa mai laushi. Domin sinadarin calcium (lemun tsami) da ke cikinsa na iya hana shan EGCG.
Vitamin C da omega-3 fatty acids suna ƙara haɓakar rayuwa
Don haka bai kamata a yi amfani da capsules na EGCG tare da calcium, magnesium, iron, da sauran ma'adanai ba, har ma da madara ko tsire-tsire waɗanda aka ƙarfafa da calcium. Koyaya, zaku iya ɗaukar su da kyau tare da bitamin C da omega-3 fatty acid. Domin duka biyu suna haɓaka bioavailability na EGCG.
Don haka yana da kyau a sha koren shayi tare da harbin lemun tsami da aka matse da shi.
Don daidaita sukarin jini: A sha koren shayi da rana
Koyaya, idan kuna son amfani da koren shayi musamman don daidaita sukarin jini, bisa ga binciken 2019 da aka buga a cikin Journal of Nutritional Biochemistry - yakamata a sha a lokacin cin abinci na rana ko maraice (5pm). Koren shayi tare da abincin karfe 5 na yamma ya iya rage matakan glucose na jini bayan cin abinci, wanda ba haka yake ba da abincin karfe 9 na safe. Postprandial ya fito daga Latin kuma yana nufin bayan (post) abincin (prandium).
A cikin wannan binciken, an sha 350 ml na koren shayi tare da abincin maraice. Ya ƙunshi jimlar 615 MG catechins (wanda 135 MG EGCG) da 85 MG maganin kafeyin. Koren shayi ne na yau da kullun, wanda gabaɗaya ya ƙunshi tsakanin 40 zuwa 100 MG na EGCG a kowace 100 ml na shayi. Ana samun ƙananan matakan EGCG a cikin koren shayi maras kafeyin (tsakanin 20 zuwa 45 MG EGCG da 100 ml) (4).
Tabbas, kuna tunani game da matakan ma'adinai lokacin da kuke sha koren shayi akai-akai tare da abinci.
Don inganta barci: sha decaffeinated kore shayi
Duk wanda ke da sha'awar maganin kafeyin, yana shan koren shayi mai yawa don haka yana da matsala barci ya canza zuwa koren shayi tare da ƙarancin caffeine. Koren shayi tare da ƙananan maganin kafeyin (5.5 MG da 150 ml) na iya inganta ingancin barci har ma da matakin idan aka kwatanta da koren shayi tare da abun ciki na maganin kafeyin (18 MG da 150 ml) a kofuna 5 (a 150 ml) kowace rana a ko'ina cikin yini. wasu alamun damuwa sun ragu.
Duk da haka, ku tuna cewa, gaba ɗaya, duk abin sha da kuka sha a cikin sa'o'i biyu na barci zai iya rushe barcinku, idan dai kawai zai tashe ku a cikin dare kuma ya sa kuna buƙatar shiga bandaki. Koyaya, abubuwan sha (da masu maye) sun fi diuretic fiye da abubuwan sha waɗanda ba su ƙunshi barasa ko maganin kafeyin ba.
Don rage damuwa: Zuba koren shayi mai dumi
Wataƙila amino acid L-theanine ne wanda ke cikin koren shayi wanda zai iya rage damuwa ko alamun damuwa. Yana da tasirin shakatawa gabaɗaya kuma yana inganta ayyukan kwakwalwa a lokaci guda. Saboda L-theanine ba zai iya rage matakan hormones na damuwa kawai ba amma kuma yana kwantar da kwakwalwar da ba ta aiki ba.
Idan ana so a sha koren shayi da yamma don inganta barci ko rage damuwa, to sai a zuba shayin da ruwan dumi. Saboda yawan ruwan zafi, yawan maganin kafeyin yana narkewa a cikin shayi. Duk da cewa solubility na EGCG shima yana raguwa yayin da zafin ruwa ya ragu, solubility na L-theanine ya kasance iri ɗaya a yanayin zafi.
Za a iya shan ruwan shayi da yamma
EGCG - babban aiki sashi a kore shayi tsantsa - yana da annashuwa maimakon a stimulating sakamako. Har ma yana da alama ya hana maganin kafeyin da ke motsa jiki da abubuwan da ke motsa jiki (yana ƙara hawan jini da bugun zuciya) kuma, kamar theanine, yana rage matakan hormones na damuwa adrenaline da noradrenaline.
Saboda haka, idan kana so ka dauki EGCG a cikin nau'i na kore shayi tsantsa capsules, shi ma zai yiwu a farkon maraice, musamman idan capsules an decaffeinated.
Caffeine-dauke da kore shayi tsantsa capsules ba su dace da mutanen da suke kula da maganin kafeyin da yamma.
Zai fi kyau a yi tambaya kai tsaye tare da masana'anta game da ragowar abun ciki na maganin kafeyin na capsules idan ba a bayyana wannan ba.
Duk da binciken da ke danganta tasirin annashuwa da kwantar da hankali ga EGCG, wasu mutane sun ba da rahoton cewa EGCG yana da tasiri a kansu. A wannan yanayin, ba shakka, bai kamata a dauki tsantsa da maraice ba.
