Njengoba lidabuka eChina naseNdiya, itiye eliluhlaza lidunyiswa ngezinzuzo zalo eziningi zezempilo. Yenziwe ngamahlamvu etiye angenawo oxidised, itiye eliluhlaza licutshungulwa kancane uma liqhathaniswa netiye elimnyama, futhi ngenxa yalokho, liqukethe inani elikhulu lezinhlanganisela ezizuzisayo. Lesi siphuzo sithole ukuthandwa ngokushesha emhlabeni wonke ngeqhaza laso ekuthuthukiseni impilo yenhliziyo, izifo zesikhumba, kanye nezimo ezifana nesifo i-Alzheimer kanye nesifo samathambo. Itiye eliluhlaza libuye lidunyiswe ngezinzuzo zokuncipha kwesisindo inikeza.
Ngokusho kuka-Nutritionist & Food Coach u-Anupama Menon, itiye eliluhlaza alilimazi impilo. Inama-antioxidants angasiza ekukhipheni ama-radicals mahhala emzimbeni. Kodwa itiye eliluhlaza liqukethe i-caffeine, ngakho-ke amanani angeke angenamkhawulo. Izinkomishi ezimbili ngosuku zamukelekile. Ungayiphathi nokudla njengazo zonke iziphuzo ezine-caffeine ngoba inganciphisa ukumuncwa kwezakhi ekudleni.
eyodwa. I-Green Tea Nutrition kanye Nezinzuzo
ezimbili. Liyini Itiye Elihlaza?
3. Itiye Elihlaza Lisiza Kanjani Ngokuncipha Kwesisindo?
Ezine. Ungaliphuza Kanjani Itiye Elihlaza Ukuze Unciphise Isisindo?
5. Khetha Itiye Eliluhlaza Elilungile
6. Yiziphi Izithako Engingazifaka Etiyeni Elihlaza?
7. Imibuzo Evame Ukubuzwa: Izinzuzo Zetiye Elihlaza Lokwehliswa Kwesisindo
I-Green Tea Nutrition kanye Nezinzuzo
Umqeqeshi Wezokudla kanye Nendlela Yokuphila uKarishma Chawla unikeza izeluleko namathiphu alandelayo okufanele uwalandele ukuze uthole izinzuzo eziphezulu zezempilo:
eyodwa. Itiye elihlaza linokugcwala okuphezulu kwama-polyphenols njengama-flavonoid nama-catechin aziwa njengama-antioxidants anamandla asiza ukulwa nama-radicals mahhala-izinto ezingashintsha futhi zibulale amangqamuzana emzimbeni wakho, okubangela ukuguga ngaphambi kwesikhathi , umdlavuza nezinye izifo—ngokuziqeda amandla.
Ithiphu: Engeza ideshi likalamula ukuze uthuthukise lezi zakhiwo.
ezimbili. Itiye elihlaza lisiza ukwandisa i-metabolism futhi lisize ukushisa amafutha.
Ithiphu : Izinkomishi ezi-2-3 ngosuku zingasiza kancane ukulahlekelwa kwamafutha.
3. Enye yezinhlanganisela ezinamandla kakhulu etiyeni eliluhlaza yi-antioxidant Epigallocatechin Gallate (EGCG) ebonise ukwelapha izifo ezihlukahlukene.
Ithiphu: Yisebenzise nsuku zonke ukuze ujabulele izinzuzo.
Ezine. Futhi iqukethe i-caffeine eyisikhuthazo esaziwayo futhi esiza ekulahlekelweni kwamafutha.
Ithiphu: Gwema uma uzwela ku-caffeine
Okuhle kunakho konke ngaphambi kwesihlanu ngoba iqukethe i-caffeine
I-caffeine iyi-polyphenol futhi ine-antioxidant
Ibuye isetshenziswe ekudleni okulwa nokuvuvukala kanye nezinye ezifana Itiye le-Oolong
5. I L-Theanine etiyeni eliluhlaza uyaziwa ukusiza vuselela amaza obuchopho be-alpha . Lawa magagasi aziwa ngekhono lawo lokusiza ukukhulisa ukugxila nokugxilisa ingqondo.
Ithiphu: Awukwazi ukunxephezela ukudla okungalungile.
Amaphuzu Okufanele Uqaphele:
- Ekuqaleni itiye eliluhlaza akufanele liphathe noma yimaphi ama-calories. Ngakho-ke bheka amalebula ukuze uhlole ama-calories afika ngendlela yanoma yimuphi ushukela owengeziwe noma noma yiziphi izinongo ezithwala noma imuphi.
- Futhi, khetha a itiye eliluhlaza umkhiqizo esikhundleni sokumnika okungangeza ama-calories noma abe ne- i-laxative ejenti yokulahlekelwa isisindo .
Funda ukuze wazi kabanzi mayelana netiye eliluhlaza futhi ulifake ekudleni kwakho ukuze ulahlekelwe isisindo.
Liyini Itiye Elihlaza?
Ngokumangalisayo, itiye eliluhlaza kanye netiye elimnyama kuvela ezinhlobonhlobo zezitshalo ezifanayo I-Camellia sinensis! Okwenza itiye libe luhlaza noma libe mnyama wuhlobo lwesitshalo kanye nezindlela zokucubungula ezisetshenziswayo.
Ukucutshungulwa kwetiye elihlaza kuhlanganisa ukuvuna amaqabunga etiye, ukuwashisisa ngokushesha ngokudubula epanini noma ngokuwashisa ngesitimu, nokomisa ukuze kuvinjelwe i-oxidation. Itiye elimnyama ukucutshungulwa kuvumela amaqabunga avuniwe ukuthi akhiphe i-oxidise ngokugcwele, okulandela ukuthi acutshungulwe ngokushisa futhi omiswe. Yilokhu ku-oxidation, ukusebenzisana komoyampilo nezindonga zamaseli amaqabunga etiye, okwenza amaqabunga abe nsundu ngokumnyama abe mnyama futhi aguqule iphrofayili yokunambitheka.
Nansi ividiyo ethokozisayo efanayo.
Ithiphu: Lapho ukhetha itiye eliluhlaza, bheka igama lomkhiqizi noma umkhiqizo, khetha itiye lokuqala lokuvuna, cabangela okuqukethwe kwe-antioxidant, futhi ukhethe i-organic.
Itiye Elihlaza Lisiza Kanjani Ngokuncipha Kwesisindo?
Iqukethe ama-antioxidants, itiye eliluhlaza liyaziwa ngezinzuzo eziningi zezempilo igcinelwe wonke umuntu. Uma kufika ukulahlekelwa isisindo , lesi siphuzo sisiza ngezindlela ezilandelayo.
Ithuthukisa I-Metabolism
Itiye elihlaza limenyezelwe ngenxa ye-antioxidant polyphenols eliqukethe; lezi zinhlanganisela zizuzisa impilo ngezindlela eziningi ngokuyinhloko ngokulwa nama-radicals mahhala. Ucwaningo lubonisa ukuthi isithako asebenzayo itiye eliluhlaza, catechin, can thuthukisa imetabolism . Ama-Catechins angathuthukisa i-oxidation yamafutha futhi akhulise i-thermogenesis, okuwukukhiqizwa komzimba kwamandla noma ukushisa okuvela enqubweni yokugaya. Ukuphuza cishe izinkomishi ezinhlanu zetiye eliluhlaza ngosuku kungakhuphula ukusetshenziswa kwamandla ngama-kilojoule angama-90.
Ugqugquzela Amafutha
Kuya shisa amafutha , amafutha asemangqamuzaneni kumelwe ahlukaniswe kuqala bese eyiswa egazini. Ezinhlotsheni ezine eziyinhloko zama-catechin ezitholakala emaqabunga etiye, i-epigallocatechin gallate (EGCG) iyi-antioxidant eyinhloko enesibopho sokwandisa amazinga amahomoni abangela amangqamuzana anamafutha ukuba aphule amafutha. Ucwaningo luphinde lubonise ukuthi imiphumela eshisa amafutha etiye eliluhlaza ibonakala kakhulu lapho uzivocavoca.Ulwa Amafutha Esisu
Akuwona wonke amafutha afanayo - umzimba wakho unezinhlobo ezine ezahlukene zamafutha, ngalinye linesakhiwo salo samangqamuzana kanye nemithelela yezempilo. Amafutha amnyama ayizinhlobo ezinhle, ngakho-ke akudingeki ukhathazeke ngamafutha ansundu kanye ne-beige; amafutha e-visceral amhlophe amhlophe kanye namhlophe yilokho okufanele ukhathazeke ngakho. Kulezi zinhlobo ezimbili zamafutha amhlophe, amafutha e-visceral angamafutha ayingozi kakhulu atholakala eduze kwezitho zesisu futhi axhumene ne-cholesterol yegazi, isifo senhliziyo, uhlobo 2 sikashukela , kanye nomdlavuza.Ukulahla amafutha e-visceral kuyinto eyinselele kakhulu kuma-dieters amaningi. Ngenhlanhla, itiye eliluhlaza lihle ekushiseni amafutha esiswini - ucwaningo lubonisa ukuthi kunganciphisa amafutha e-visceral ngamaphesenti angu-58. Ezinye izifundo zibonisa ukuthi ngenkathi i-green tea catechins inikeza imiphumela enesizotha yokulahlekelwa kwesisindo , amaphesenti abalulekile wamafutha alahlekile angamafutha ayingozi e-visceral.
Ucwaningo luphinde luveze lokho itiye eliluhlaza lingasiza ekunciphiseni isifiso sokudla . Okubaluleke nakakhulu, itiye eliluhlaza bekwaziwa ukuthi livimbela amaprotheni, ama-carbohydrate, kanye namafutha, ngomshini, ngempumelelo. ukunciphisa ama-carbohydrate kanye nokutholwa kwe-cholesterol. I-Catechin ivimbela i-lipase yamathumbu, ngaleyo ndlela inciphise ukumuncwa kwamafutha futhi ikhulise ukuchithwa kwamafutha. Inqubo ye-thermogenic iphinde inciphise ama-enzyme e-lipogenic asizayo icindezela ukudla .
Ithiphu: Finyelela inkomishi ye itiye eliluhlaza noma nini lapho uzwa isifiso sokudla kokuthile noma ubambe isiphuzo esinekhalori.
Ungaliphuza Kanjani Itiye Elihlaza Ukuze Unciphise Isisindo?
Ukuthola izinzuzo kwesisindo kusukela itiye eluhlaza kwehla ekuqondeni ukuthi kudliwa kanjani.
Ungakusebenzisi Ngokweqile
Nje itiye eliluhlaza izinsiza kwesisindo , akufanele udle amanani amaningi alesi siphuzo. Imiphumela emibi ye ukudla itiye eliluhlaza kakhulu zihlanganisa izinkinga ezimaphakathi kuya kwezinzima ezifana nekhanda elibuhlungu, ukuhlanza, isilungulela, ukucasuka, ukudideka, ukudlikizela, njll. Kunconywa ukuphuza izinkomishi ezimbalwa zetiye eliluhlaza ngosuku. Faka isiphuzo ekudleni kwakho usuku lonke bese ubuyisela iziphuzo zakho ezigcwele ikhalori ngaso. Ithi cha iziphuzo ezinoshukela ; uzojwayelana ne ubumnandi bemvelo betiye eliluhlaza esikhathini esingangesonto noma amabili.Isikhathi Esilungile
Ngenkathi itiye eliluhlaza ukudla kwekhalori engalungile lokho kuyakusiza ukwandisa imetabolism futhi kushise amafutha, kuphinde kuvimbele ukumuncwa kwemisoco efana namafutha, amaprotheni, nensimbi. Gwema ukuphuza itiye eliluhlaza esiswini esingenalutho noma ngezikhathi zokudla ukuze uvimbele ukuphazamiseka kwesisu kanye nesicanucanu noma ukulahlekelwa ukudla okunomsoco. Iba netiye eliluhlaza elisanda kwenziwa ihora ngemva kokudla kwasekuseni naphakathi kokudla ukuze uthole izinzuzo ezinkulu.Phula Itiye Lakho Elihlaza
Uma ukudla noma iziphuzo zakho zicutshungulwa kakhulu, kuyancipha ukondleka kwakho. Lokhu kusebenza nasetiyeni eliluhlaza. Gwema itiye eluhlaza ekheniwe noma esemabhodleleni njengoba kungenzeka kakhulu amanzi anoshukela. Philisa itiye lakho eliluhlaza ukuze uthole izinzuzo eziphezulu. Sebenzisa amanzi kampompi noma amanzi ahlungiwe, hhayi amanzi acwecwe.
Khetha Itiye Eliluhlaza Elilungile
Abanye izinhlobonhlobo zetiye eliluhlaza zingcono kunezinye zokunciphisa umzimba. Hamba itiye eluhlaza iMatcha; yenziwa ngokugxilisa iqabunga lonke, okulenza libe umthombo ocebile wezakhi kanye nama-antioxidants. Thola amatiye ekhwalithi anamandla futhi afika nokungcola okumbalwa. Qaphela itiye elinandisiwe njengoba lingase lifike nama-calories engeziwe.1. Philisa Ngokufanele
Ufuna uku phisa itiye lakho eliluhlaza ukuze uthole izinzuzo eziphezulu kuma-antioxidant compounds. Ucwaningo lukhombisa ukuthi izimo ezifanele zokuphisa kufanele zibe ngu-80 degrees Celsius imizuzu engu-3-5 noma 90 degrees Celsius okungenani imizuzu emibili. Qaphela ukuthi ama-infusions abandayo anamandla aphansi kakhulu e-antioxidant; sebenzisa amanzi ashisa kakhulu, futhi uzogcina unetiye elibabayo.Uma Usebenzisa Amaqabunga Etiye Elihlaza:
Thatha isipuni samaqabunga inkomishi yetiye ngayinye. Faka amahlamvu esitsheni bese uwabeka eceleni. Bilisa amanzi, cisha ukushisa uma sekuqala ukubila, bese uvumela ukuthi kuphole cishe imizuzwana engu-45. Beka i-strainer ngamaqabunga phezu kwekomishi, uthele amanzi, futhi uvumele amaqabunga ukuba aqhubeke imizuzu emithathu.
Uma Usebenzisa Izikhwama Zetiye Elihlaza:
Bilisa amanzi bese upholisa njengoba kushiwo ngenhla. Faka isikhwama setiye enkomishini noma enkomishini, uthele ngamanzi ashisayo, bese uvala ngesivalo esincane. Vumela ukuma imizuzu emithathu.Uma usebenzisa i-Green Tea Powder:
Shisisa inkomishi yamanzi bese upholisa njengoba kushiwo ngaphambili. Engeza ithisipuni nengxenye green tea powder kuyo futhi uhlanganise kahle. Vumela ukugxila imizuzu emibili bese uhlola ukunambitheka; vumela ukukhuphuka imizuzwana engama-30 ngaphezulu, uma kudingeka. Hlunga ngaphambi kokudla.
2. Kugcine Ngokufanele
Ngaso sonke isikhathi gcina itiye lakho eliluhlaza esitsheni esivaleke ngci, esikhanyayo endaweni epholile, emnyama. Ukugcina isitsha esiqandisini kuyindlela enhle yokugcina okuqukethwe kukusha. Gwema ukuthenga itiye eliluhlaza ngobuningi njengoba ukushisa, ukukhanya kwelanga, nomswakama kungathinta amandla e-antioxidant. Ama-Powders asengozini yokuwohloka, ngakho-ke lwisana nesifiso sokuthenga itiye eliluhlaza nganoma iyiphi indlela uma ulithengisa.Ithiphu: Kubalulekile ukuthola izisekelo ezifanele ukuvuna izinzuzo zetiye eliluhlaza .
Yiziphi Izithako Engingazifaka Etiyeni Elihlaza?
Khulisa ukunambitheka nezinzuzo zezempilo ngokungeza lezi zithako etiyeni lakho eliluhlaza.
Uju
Uju luyi-antibacterial ngokwemvelo futhi lukugcina uqinile futhi unempilo. Faka ushukela esikhundleni setiye lakho eliluhlaza ngoju ukuze unciphise ama-calories. Uju netiye eliluhlaza ndawonye kungabhidliza izinhlayiya zokudla emzimbeni, ikakhulukazi uma kuthathwa ekuseni. Le nhlanganisela enamandla izophinde isuse ubuthi emzimbeni wakho.
Ujinja
I-Ginger netiye elihlaza ngumdlalo owenziwe ezulwini! Engeza izingcezu ezimbalwa zejinja entsha ukuze uthuthukise ukunambitheka kwenkomishi yakho yasekuseni. I-superfood, ujinja uyasiza, isifo sikashukela kanye nesifo samathambo ukwelapha izilonda ze-peptic, futhi upholisa isisu esibuhlungu. I-Ginger engezwe etiyeni lakho eliluhlaza izokwandisa kakhulu okuqukethwe kwe-antioxidant futhi isize umzimba wakho ukulwa nemikhuhlane kanye nezifo zesizini.
Isinamoni
Lesi sinongo sinikeza ubumnandi ngaphandle kokwengeza ama-calories angathandeki, ngokungafani noshukela nama-sweeteners. I-Cinnamon nayo iyindlela yokwelapha ngokwemvelo, isiza ukulawula amazinga kashukela egazini . Ilayishwe ama-antioxidants athuthukisa ukuzivikela komzimba futhi isebenza netiye eliluhlaza ukukusiza ukushisa amafutha amaningi. Fafaza ingcosana yempushana yesinamoni etiyeni lakho eliluhlaza noma ugibele uthi ngeyakho isikhwama green tea noma amaqabunga ukwengeza i-punch yomhlaba enambitheka esiphuzweni sakho.
Upelepele Omnyama
Lesi sinongo sithuthukisa impilo ngokusiza ukumuncwa kwemisoco emzimbeni futhi siyinqolobane yemisoco ebalulekile. Upelepele omnyama ilawula ukuzuza kwesisindo ngomphumela wayo we-thermic, ovimbela ukwakheka kwamangqamuzana amafutha amasha. Engeza ingcosana yempushana kapelepele enkomishini yakho yetiye eliluhlaza ukuze uthole ukunambitheka kanye nezinzuzo zezempilo ezengeziwe.
Njengoba
I-Mint ingesinye isithako esihambisana kahle netiye eliluhlaza. Lesi sitshalo sinamandla okulwa namagciwane kanye ne-antiviral, sigcwele ama-antioxidants anamandla, futhi sinamandla okulwa ne-allergenic. Amaqabunga e-Mint abuye avuse ama-enzyme okugaya, aguqule amafutha abe amandla asebenzisekayo! Kuhlanganiswe ne ubuhle betiye eliluhlaza , i-mint izozuzisa imizamo yakho yokulahlekelwa isisindo. Gcoba amaminti ambalwa ushiye netiye lakho eliluhlaza ukwenza itiye eliluhlaza le-mint.
Ilamuna
Ijusi kalamula kuyisithako esivamile ukwengezwa eziphuzweni zezempilo ukuze kukhule ukunambitheka. Ngeke nje ivuselele ulwanga lwakho, kodwa ubukhali bayo buzophinde buqede ukubaba kwetiye eliluhlaza. Engeza udeshi olusanda kukhanywa ijusi kalamula enkomishini yakho yetiye ukuze uqinise amasosha omzimba uvithamini C kanye nokukhipha ubuthi emzimbeni wakho.
Zama isandla sakho kulezi zokupheka zasekuseni zetiye eliluhlaza.
Ithiphu: Thuthukisa ukunambitheka kwekhabethe lakho ngezithako zemvelo ezingangeza izinzuzo zezempilo nesisindo setiye eliluhlaza.
Imibuzo Evame Ukubuzwa: Izinzuzo Zetiye Elihlaza Lokwehliswa Kwesisindo
Q. Ingabe izithasiselo zetiye eliluhlaza ziwusizo?
KUYA. Izithako zetiye elihlaza ziqukethe i-green tea extract futhi zitholakala nge-capsule kanye nefomu le-liquid. Lezi zithako zingakunikeza ama-antioxidants anele ngaphandle kokuthi uphuze inkomishi emva kwenkomishi yetiye eliluhlaza. Sekushiwo lokho, ucwaningo luphakamisa ukuthi ukudla itiye eliluhlaza njengesiphuzo kungcono kunokungenisa izithasiselo ezikhishwe. Ngaphezu kwalokho, kuncane okwaziwayo mayelana nokuphepha kanye nemiphumela engemihle yokuwadla. Kubalulekile ukuqaphela lokho itiye eliluhlaza iqukethe i-caffeine , ngakho-ke uma ukhathazekile ngokukhathazeka, ukwanda kwenhliziyo kanye ukushaya kwegazi , kanye neminye imiphumela yezempilo ehlobene ne-caffeine, kufanele uqaphele lapho udla izithasiselo. Kuphinde kube nokukhathazeka mayelana nezithako ezikhishwa yitiye eliluhlaza ezinciphisa ukumuncwa kwe-iron, i-glaucoma eyandayo, nezimo zempilo ezinzima njengokulimala kwesibindi noma ukufa okungenzeka. Ngokuqinisekile, ukuphuza itiye eliluhlaza kungase kungabi nzuzo njengokuthatha izithako zokunciphisa umzimba, kodwa khumbula lokho ukuncipha kwesisindo kuncike ezicini eziningana , hhayi nje ukudla izinhlanganisela ezishisa amafutha.
Q. Ngingakwazi ukufaka ubisi noshukela etiyeni eliluhlaza?
KUYA. Ingcosana yobisi ukusika ubumunyu betiye ibonakala iwumqondo omuhle. Noma kunjalo, ungagcina unciphise inani izinzuzo zezempilo itiye eliluhlaza ngokungeza ubisi enkomishini yakho, ukuhlanganisa kokubili kubangela i-casein obisini nama-flavanols etiyeni eliluhlaza ukuthi akheke abe umucu oyinhlanganisela wama-molecule. Ngamazwi alula, amaprotheni obisi kanye ne-green tea antioxidants ayisebenzi ndawonye. Ucwaningo luphinde lubonise ukuthi i-metabolism iyavinjelwa lapho itiye eliluhlaza lidliwa nobisi.Ngokuza kushukela, uma uhlose ukwehlisa isisindo, dla itiye lakho eliluhlaza ngaphandle kwama-calories engeziwe futhi uwathole ekudleni okunomsoco esikhundleni salokho. Ukuze unciphise ukufutheka, gxilisa itiye lakho eliluhlaza isikhathi esifushane. Vumela ama-taste buds akho ukuthi ajwayele ukunambitheka kwemvelo yetiye eliluhlaza . Cabangela ukungeza kancane uju noma ezinye izithuthukisi ukunambitheka kwemvelo esiphuzweni sakho.
Q. Ingabe itiye eliluhlaza okotshani elibandayo lingcono kunokushisa?
KUYA. Khumbula nje ukwehlisa itiye eliluhlaza isikhathi eside ngokwanele nasezingeni lokushisa elifanele ukukhulula ama-antioxidants. Ungaba ne-concoction eshisayo noma eqhwa. Qaphela ukuthi itiye eliluhlaza elishisayo igcina i-caffeine eningi kune-iced.
