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Itiye eliluhlaza lingenye yetiye elidala kunawo wonke eliyimithi elidliwe kusukela kudala futhi njengamanje, itiye elinothe ngama-antioxidant livikele indawo yalo eshalofini lanoma ngubani nanoma ngubani okhathazekile ngempilo yakhe. Sekungamashumi eminyaka abaningi bencoma izakhiwo zokwelapha zetiye futhi okushiwo ukuthi ukuphuza itiye eliluhlaza okwenziwe ngokuthakazelisayo kwacatshangwa ukuthi kubuyise isikhulu saseJapan sekhulu leshumi nantathu embhedeni waso wokufa.
Itiye eliluhlaza elenziwe ngesitshalo seCamellia sinensis belilokhu lithandwa phakathi kwenqwaba amashumi eminyaka ngenxa yezinzuzo zalo ezibizwa ngokuthi zezempilo, kungaba ukwehla kwesisindo, ukuvuvukala noma ukuqunjelwa.
Izinzuzo Zokuphuza Itiye Eliluhlaza
Ukuphuza itiye eliluhlaza kungaba evumayo , ngoba i-L-theanine ekuyo kukholakala ukuthi inikela ngezinzuzo ezinkulu empilweni, njengokunciphisa ukukhathazeka nokunciphisa ubungozi besifo senhliziyo. Itiye elihlaza linenhlanganisela yamakhemikhali e-polyphenolic afana nama-flavanols, ama-flavonoid nama-phenolic acid, angama-antioxidants akhethekile azama ukuvimbela amaseli abangela umdlavuza futhi azama ukuqeda inqubo .
Kungaze kunciphise ingozi ekhulayo yomdlavuza, kepha bewazi ukuthi itiye eliluhlaza linemiphumela yaso emibi? Kubalulekile ukuthi uyisebenzise ngokulinganisela. Ukuphuza itiye eliluhlaza ngesikhathi sokukhulelwa akukuhle ngoba iqukethe i-caffeine. Ukudla kwe-caffeine kuhlale kukhuthazwa ngesikhathi sokukhulelwa.
Labo abanokubekezelelana okuphansi kwe i-caffeine uzohlushwa ukuwudla, ngoba kungadala isilungulela, ikhanda, isifo sohudo, umfutho wegazi ophakeme nesifo sikashukela. Ngakho-ke, ake sithole okubi kokunatha itiye eliluhlaza. Ake sibheke imiphumela emibi yokuphuza itiye eliluhlaza.
Ngiphuza Ingakanani Itiye Eliluhlaza Ngosuku?
Ngokusekelwe ku izifundo futhi ngokusho kochwepheshe bezempilo, kuhle ukuphuza izinkomishi ezimbili kuya kwezihlanu zetiye eliluhlaza ngosuku, kuthi ezintathu kube ukukhetha okunempilo.
Ingakanani Itiye Eliluhlaza Eliningi Kakhulu?
Ezokwelapha izifundo khombisa ukuthi izinkomishi eziyi-10 zetiye eluhlaza nsuku zonke ngumkhawulo ongaphezulu. Uma uzwela nge-caffeine noma uhlushwa ukuqwasha, izinkomishi eziyi-10 zetiye eliluhlaza cishe zizoba ziningi kakhulu ohlelweni lwakho - ngakho-ke namathela ku-2 noma ku-3.
Isiphi Isikhathi Esikahle Sokuphuza Itiye Eliluhlaza?
Phuza itiye eliluhlaza ekuseni ngabo-10: 00 kuye ku-11: 00 ntambama noma ekuseni kakhulu. Ungaphuza inkomishi yetiye eliluhlaza phakathi kokudla, isibonelo, amahora amabili ngaphambi noma ngemuva ukukhulisa ukufakwa kwezakhi nokufakwa kwensimbi. Uma uhlushwa i-aneamia, gwema ukuphuza itiye eliluhlaza kanye nokudla
1. Kubangela Ukuphathwa Yikhanda
Ungahlupheka ikhanda elincane ngokuhamba kwesikhathi uma udla itiye eliluhlaza isikhathi eside kakhulu. Izodala ikhanda elibuhlungu ngenxa yokuqukethwe yi-caffeine esiphuzweni.
2. Kwehlisa ukumunca i-Iron
Ukuphuza itiye eliluhlaza kungaphazamisa ukumuncwa kwezakhi . Inhlanganisela eyinhloko yetiye ihlangana nensimbi, okudala ukuthi ilahlekelwe yimpahla yayo elwa ne-antioxidant, inciphisa ukumuncwa kwensimbi ekudleni. Ukuntuleka kwensimbi kungaholela ekuphefumuleni, ukuphathwa ikhanda nokukhathala. Ungadla itiye eliluhlaza amahora amabili ngaphambi noma ngemuva kokudla ukuze ungalahlekelwa insimbi . Okuqukethwe kwe-tannin itiye eliluhlaza kuzonciphisa ukutholakala kwe-bio yensimbi. Kufanele ithathwe cishe amahora amabili ngaphambi noma amahora amane ngemuva kokuphathwa kwensimbi.
Kudla itiye eliluhlaza kanye i-iron yokudla (inyama ebomvu nemifino enamaqabunga amnyama) kunganciphisa izinzuzo zezempilo zetiye.
3. Kubangela Izinkinga Zamathumbu
Ukusetshenziswa ngokweqile kwetiye eliluhlaza kungaba nemiphumela emibi njengoba iqukethe i-caffeine nama-antioxidant polyphenols okuthi ngobuningi bawo kungadala i-asidi nezinkinga ezihlobene nakho. Ama-tannins akhona kukwanda kwetiye eluhlaza i-asidi esiswini futhi kubangele isisu, isicanucanu nokuqunjelwa. Ngakho-ke, ukuphuza itiye eliluhlaza esiswini esingenalutho kufanele kugwenywe. Abantu abaphethwe yizilonda ezine-peptic kufanele badlule bephuza itiye eliluhlaza ngoba lizozama ukushukumisa i-asidi esiswini .
Kuphephile kwabanye abantu uma bedla izingilazi ezingama-2-3 zosuku oluhlaza nsuku zonke.
4. Ithinta Iphethini Yokulala
Ungalokothi uphuze itiye eliluhlaza ngaphambi kokushaya umbhede njengoba i-caffeine ekulo ingavimba izinto ezincisha ubuthongo ebuchosheni futhi ngalokho kuzokwenza uqaphele futhi ugxile - into ongafuni ukuba yiyo ngenkathi uzama ukuthola iso lokuvala.
Abesifazane nabesifazane abakhulelwe abancelisayo kudingeka banciphise ukuphuza itiye eliluhlaza, ngoba linokuqukethwe yi-caffeine. Itiye lingadlula obisini lwebele futhi lizodala ukuphazamiseka kokulala lapho unesi usana . Okuqukethwe yi-caffeine, uma kudlulele, kungadala ukuqwasha, ukucasuka kanye novalo.
5. Kubangela Ukulimala Kwesibindi
Ama-polyphenols atholakala kutiye oluhlaza, lapho ngobuningi bawo angadala izinkinga ezithile zempilo esibindi nasezinso. Ngokuya nge- funda , ukwakheka kwe-caffeine engacindezela isibindi. Ngakho-ke, gwema ukusebenzisa izinkomishi ezingaphezu kwezi-4 kuye kwezi-5 zetiye eliluhlaza nsuku zonke.
6. Kubangela Ukushaya Kwenhliziyo Okungajwayelekile
Kubantu abaphethwe i- izifo zenhliziyo , itiye eliluhlaza kungenzeka lingabi yisinqumo esifanele. Yize kungavamile, izifundo zifakazele ukuthi itiye eliluhlaza likhuphula umfutho wegazi futhi lingaphazamisa imithi ethile yengcindezi yegazi.
7. Imithelela Yezempilo Yamathambo
Ukuphuza ngokweqile itiye eliluhlaza kwandisa ubungozi isifo samathambo njenge-osteoporosis kubantu abasengozini. Izinhlanganisela zetiye eliluhlaza zivimbela ukumuncwa kwe-calcium, okuholela ekuwohlokeni kwempilo yethambo.
Nciphisa ukuphuza kwakho izinkomishi ezi-2 ukuya kwezi-3 zetiye eliluhlaza uma usengozini yanoma iyiphi isifo samathambo .
8. Kungabangela Ukuphazamiseka Kopha
Ukusetshenziswa ngokweqile kwetiye eliluhlaza kungadala ukuphazamiseka kwegazi ezimweni ezingavamile. Amakhemikhali athile kumazinga wehla wetiye onempilo anciphisa i-fibrinogen, iphrotheni esiza ukugoqa igazi futhi ivimbele namachibi e-fatty acids, angaholela ekubeni mncane ukungaguquguquki kwegazi .
Ngakho-ke, uma uhlushwa ukuphazamiseka kwegazi, kuyisivikelo ukugwema ukuphuza itiye eliluhlaza.
Ngaphandle kwakho konke lokhu, ukweqisa itiye eliluhlaza kungakwenza uzizwe unesiyezi noma unekhanda elikhanyayo njengoba i-caffeine inciphisa ukugeleza kwegazi kuya ebuchosheni nasenkabeni yezinzwa, okuholela ekuguleni okunyakaza, isicanucanu nokuhlanza.
Encwadini Yokugcina…
Ngamakhulu nezinkulungwane zokudla okunempilo okusizungezile, kungadida impela ukukhetha okulungile. Emugqeni ofanayo, lapho sikhetha okufanele, ubuningi nokudla okunconyiwe kuba ngumbuzo olandelayo. Futhi ake ngikutshele okuthile - lokho kungenye yezinto ezibaluleke kakhulu okufanele zithathwe ngokungathí sina. Ngoba nje okuthile kungasiza ekuthuthukiseni impilo yakho, ukuyidla ngobuningi bayo ngeke kusize kepha kuthinta impilo yakho kabi. Ungakhohlwa - ukulinganisela kuyisihluthulelo!
Sneha KrishnanImithi EjwayelekileMBBS Yazi kabanzi
