Makomborero gumi eGreen Tea wabvisa

Zvemukati

• 1. Yakakwirira muAntioxidants
• 2. Dai Kusimudzira Utano Hwemwoyo
• 3. Yakanaka kune iyo Brain
• 4. Inogona Kubatsira Nekuonda Kurera
• 5. Zvinogona Kubatsira Chiropa Kushanda
• 6. Dai Kuderedza Njodzi yeCancer
• 7. Zvikamu zvaro Zvinogona Kunakira Ganda
• 8. Dai Kubatsirwa Exercise Performance uye Kudzoreredza
• 9. Ngaabatsire Kuderedza Ropa Shuga
• 10. Nyore Kuwedzera kune Kudya Kwako
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Green tii ndeimwe yeti dzinonyanya kudyiwa pasirese.

Green tii mushoma ndiyo yayo yakanyatsogadzirwa fomu, ine imwechete kapsule ine huwandu hwakaenzana hweanoshanda zvinoshandiswa seavhareji kapu yegirini tii.

Kufanana neyegirini tii, girini tii mushoma chinhu chikuru sosi ye antioxidants. Izvi zvakapihwa mbiri yehutano hwakasiyana, kubva mukusimudzira moyo, chiropa uye hutano hwehuropi kusvika pakuvandudza ganda rako uye kunyangwe kudzikisa njodzi yekenza (1).

Uyezve, zvidzidzo zvakawanda zvakatarisa kugona kweyegreen tii yekubatsira kuonda. Muchokwadi, akawanda uremu zvigadzirwa zvinonyora icho sechinhu chakakosha chigadzirwa.

Ichi chinyorwa chinoongorora gumi nesainzi-yakavakirwa mabhenefiti e green green mushoma.

1. Yakakwirira muAntioxidants

Hutano mabhenefiti egirini tii mushoma anonyanya kukonzerwa neayo epamusoro antioxidant zvemukati.

Antioxidants inogona kubatsira kudzikisira kushushikana kweiyo oxidative nekurwisa kukuvara kwesero kunokonzerwa nemahara radicals. Uku kukuvara kwesero kunoenderana nekukwegura uye nezvirwere zvakati wandei ().

Polyphenol antioxidants anonzi makatekini ane ruzhinji rwegreen tii mushoma's antioxidant zvemukati. Pakati pekatekine mu green tea, epigallocatechin gallate (EGCG) ndiyo yakanyanya kuongororwa uye inofungidzirwa kuti inopa zvakanakira hutano.

Zvidzidzo zvakaratidza kuti girini tii mushoma inowedzera antioxidant kugona kwemuviri uye inodzivirira pakurwisa oxidative kusagadzikana (,,).

Semuenzaniso, kumwe kuongorora kwakave nevanhu makumi matatu nevashanu vakafutisa vanotora 870 mg yegreen tii yakatorwa kwemavhiki masere. Ropa ravo antioxidant rinokwira kubva ku1.2 kusvika ku2,5 μmol / L, paavhareji ().

Green tii mushoma inowedzera antioxidant kugona, iyo inogona kubatsira kudzivirira akasiyana matambudziko ehutano anokonzerwa ne oxidative kusagadzikana.

Green tii mushoma yakafuma antioxidants inonzi makatekini, ayo akaratidzirwa kuwedzera antioxidant kugona uye kudzivirira kubva oxidative kusagadzikana.

2. Dai Kusimudzira Utano Hwemwoyo

Kushushikana nekushushikana kunowedzera kuwanda kwemafuta muropa, izvo zvinokurudzira kuzvimba mutsinga uye zvinotungamira kukwirisa kweropa (,).

Neraki, iyo antioxidants iri girini tii mushoma inogona kudzora kuzvimba uye kubatsira kudzikisa BP. Vanogona zvakare kudzvinyirira kunwa kwemafuta mumasero, zvichibatsira kudzikisa huwandu hwemafuta eropa (,,,).

Imwe ongororo yakanga 56 vakafutisa vanhu vane cheBP kutora 379 MG girini tii mushoma zuva nezuva kwemwedzi mitatu. Vakaratidza kuderera kukuru kweropa, zvichienzaniswa neboka re placebo ().

Pamusoro pezvo, vakaona kuderedzwa kwakakosha mumafuta eropa, kusanganisira ezasi triglycerides uye yakazara uye LDL cholesterol ().

Kumwe kuongorora muvanhu makumi matatu nevatatu vakagwinya vakawana kuti kutora 250 mg yegreen tii yakaburitswa zuva nezuva kwemavhiki masere kwakadzora huwandu hwecholesterol ne3.9% uye LDL cholesterol ne4,5% ().

Tichifunga nezve kuti kuwedzerwa kweropa uye kuwanda kwemafuta eropa zvinhu zvine njodzi kuzvirwere zvemwoyo, kuzvidzora kunogona kukurudzira hutano hwemwoyo.

Makatekini ari mugirini tii anogona kubatsira kudzikamisa kukwira kweropa uye nekuvandudza mwero wemafuta eropa, izvo zvinokurudzira hutano hwemwoyo.

3. Yakanaka kune iyo Brain

Iyo antioxidants iri green green mushoma, kunyanya EGCG, yakaratidzirwa kuchengetedza maseru ehuropi kubva kune oxidative kusagadzikana ().

Iyi dziviriro inogona kubatsira kudzikisira kukuvara kwehuropi uko kunogona kukonzeresa kudzikira kwepfungwa uye zvirwere zvehuropi senge Parkinson's, Alzheimer's uye dementia (,,).

Uyezve, girini tii mushoma anogona kudzikisira kuita kwesimbi inorema simbi nemhangura, zvese zviri zviviri zvinogona kukuvadza maseru ehuropi (,).

Izvo zvakare zvakaratidzwa kubatsira ndangariro nekusimudzira kubatana pakati pezvikamu zvakasiyana zvehuropi.

Imwe ongororo yakaita kuti vanhu gumi nevaviri vanwe chinwiwa chinwiwa chine 27.5 gramu yegreen tii mushoma kana placebo. Zvino, apo vatori vechikamu pavakashanda pakuyedza ndangariro, mifananidzo yehuropi yakawanikwa kuongorora kushanda kwehuropi.

Iyo yakasvibira tii inotora boka yakaratidza kuwedzera kwehuropi basa uye nekuvandudza basa kuita, zvichienzaniswa neboka re placebo ().

Green tii mushoma yakaratidzirwa kuva nehunhu hwakanaka pahutano hwehuropi uye ndangariro, uye inogona kubatsira kudzivirira kubva kuzvirwere zvehuropi.

4. Inogona Kubatsira Nekuonda Kurera

Green tii mushoma yakapfuma mumakatekini, uye ine ine yakadzikama huwandu we caffeine.

Sezvineiwo, zvinoita sekunge kusanganiswa kwezvinhu izvi kwakanangana nekurema kwayo kurasikirwa zvivakwa (,,,).

Ose makatekini uye caffeine akaratidzirwa kubatsira mukuremerwa nekudzora mahormone anogona kusimudzira thermogenesis (,,).

Thermogenesis ndiyo nzira iyo muviri wako unopisa macalorie kugaya chikafu uye nekugadzira kupisa. Green tii yakaratidzirwa kusimudzira maitiro aya nekuita kuti muviri wako ubudirire pakupisa macalorie, izvo zvinogona kutungamira pakurasikirwa nehuremu ().

Imwe ongororo yakaitwa nevanhu gumi nevaviri vakatora kapuleti ine musanganiswa wecaffeine, EGCG kubva pagreen tii uye guarana yakatorwa pamberi pekudya kwese. Yakazoongorora zvinoitika pakutsva kwekoriori.

Yakaona kuti vatori vechikamu vakapisa zana nemakumi manomwe nemana emakoriori, paavhareji, mumaawa makumi maviri nemana anotevera ().

Imwe ongororo yakaratidza kuti gumi vane hutano varume vakapisa 4% mamwe macalorie mukati maawa makumi maviri nemana mushure mekunwa green tii yakabvisa kapuleti ine 50 mg ye caffeine uye 90 mg yeEGCG ().

Zvakare, chidzidzo chevhiki gumi nembiri chaive nevakadzi vanokwana gumi nevasere vanoremerwa vanotora 856 mg yegreen tii yakaburitswa zuva nezuva vaiona 2.4-lb (1.1-kg) kuonda pakati pevatori vechikamu ().

Green tii mushoma inogona kubatsira kuonda nekuwedzera huwandu hwemakoriori muviri wako unopisa kuburikidza nethermogenesis.

5. Zvinogona Kubatsira Chiropa Kushanda

Iwo makatekini mune girini tii mushoma anogona zvakare kubatsira kudzikisa kuzvimba kunokonzerwa nezvimwe chiropa hosha senge isiri-doro mafuta mafuta chiropa chirwere (NAFLD) (,).

Imwe ongororo yakapa makumi masere evatori vechikamu na NAFLD ingave 500 mg yegreen tii yakabviswa kana placebo zuva nezuva kwemazuva makumi mapfumbamwe ().

Girinhi retii rekuburitsa tii rakaratidza kudzikisira kwakakosha mumazinga enzyme echiropa, chinova chiratidzo chekuvandudzwa kwehutano hwechiropa ().

Saizvozvowo, varwere gumi nevanomwe vane NAFLD vakatora 700 ml yeiyo green tii, yaive neinenge 1 gramu yekatekini, zuva nezuva kwemavhiki gumi nemaviri. Ivo vaive nekuderera kwakakosha muropa mafuta zvemukati, kuzvimba uye oxidative kusagadzikana ().

Sezvineiwo, zvakakosha kuti unamatire kune yakadomerwa dosi yegreen tii, sezvo ichidarika zvakaratidzwa zvichikuvadza chiropa ().

Green tii mushoma inoita sekubatsira kusimudzira chiropa mashandiro nekudzikira kuzvimba uye oxidative kusagadzikana.

6. Dai Kuderedza Njodzi yeCancer

Kuchengetedzwa kwemaviri emuviri wako uye nhengo kunozivikanwa nekufa kwesero uye kudzokerazve. Maseru akasarudzika anozivikanwa semasero emadzinde anogadzira maseru matsva kutsiva iwo anofa. Maitiro aya anochengeta masero achishanda uye aine hutano.

Nekudaro, kana ichi chiyero chikakanganiswa, gomarara rinogona kuitika. Apa ndipo apo muviri wako paunotanga kuburitsa masero asina kushanda, uye maseru haafe kana achifanira.

Iwo ma antioxidants ari mutema tii mushoma, kunyanya EGCG, inoita kunge ine mhedzisiro inokwana pachiyero chekugadzirwa kwesero uye kufa (,,).

Imwe ongororo yakaongorora mhedzisiro yekutora mazana matanhatu emamirimita emakatechini ehuswa pazuva pazuva kwegore kune varwere vari panjodzi yekuita gomarara reprostate.

Yakawana kuti mukana wekuvandudza gomarara yaive 3% yeboka retii green, zvichienzaniswa ne30% yeboka rinodzora ().

Green tii mushoma yakaratidzwa kubatsira kuchengetedza sero hutano. Zvinogona kubatsira kudzivirira mamwe marudzi ekenza, kunyangwe kutsvagurudza kuri kudikanwa.

7. Zvikamu zvaro Zvinogona Kunakira Ganda

Kunyangwe ikatorwa seyokuwedzera kana kuiswa paganda, girini tii mushoma yakaratidzirwa kunatsiridza hutano hweganda ().

Kuongorora kukuru kwakaratidza kuti kana chikaiswa paganda, girini tii mushoma inogona kubatsira kubata akasiyana matambudziko eganda, senge dermatitis, rosacea uye warts. Zvakare, sekuwedzera, zvakaratidzwa kubatsira nekukwegura kweganda uye acne (,,).

Semuenzaniso, ongororo yakaratidza kuti kunwa 1,500 mg yegreen tii yakaburitswa zuva nezuva kwevhiki ina kwakakonzera kudzikiswa kwakakosha mumabhuru matsvuku eganda anokonzerwa neacne ().

Zvakare, zvese zvinowedzera uye nekushandisa kwemusoro wegreen tii mushoma zvinoita sekubatsira kudzivirira mamiriro eganda sekurasikirwa neganda kusimba, kuzvimba, kukwegura nguva isati yakwana uye gomarara rinokonzerwa nekuratidzwa kune UV mwaranzi (,).

Chidzidzo muvanhu gumi chakaratidza kuti kuisa kirimu ine green tii mushoma paganda kwemazuva makumi matanhatu kwakakonzera kugadzikana kweganda ().

Pamusoro pezvo, ongororo yakaratidza kuti kuisa girini tii mushoma paganda kwakadzora kukuvara kweganda kunokonzerwa nekuratidzwa nezuva ().

Sezvineiwo zvakakwana, kuwedzera girini tii mushoma kune zvigadzirwa zvekushambadza zvakaratidzwa kubatsira ganda nekupa iyo yekunyorovesa maitiro ().

Green tii mushoma yakaratidzwa kubatsira kudzivirira uye kubata akati wandei mamiriro eganda.

8. Dai Kubatsirwa Exercise Performance uye Kudzoreredza

Green tii mushoma inoita kunge inobatsira mukurovedza muviri, kungave nekuvandudza kurovedza muviri kana kusimudzira kupora.

Nepo kurovedza muviri kune zvakawanda zvinobatsira hutano, inozivikanwa kuunza oxidative kusagadzikana uye kukuvadza maseru mumuviri.

Neraki, antioxidants senge green teki catechins inogona kudzora maseru kukuvara uye kunonoka tsandanyama kuneta (,,).

Muchokwadi, chidzidzo muvarume makumi matatu neshanu chakaratidza kuti girini tii yakaburitswa pamwe nekudzidziswa kwesimba kwemavhiki mana yakawedzera kudzivirira kwemuviri antioxidant ().

Pamusoro pezvo, gumi vatatu vaimhanyisa vakatora girini tii inodzingwa kwemavhiki mana vakaratidza kuwedzera kudzivirirwa pakurwisa oxidative kusagadzikana kunogadzirwa nekudzokororazve kumisidzana ().

Uyezve, girini tii mushoma zvinoita kunge kubatsira kurovedza muviri kuita.

Imwe ongororo yakawana kuti gumi nevarume vanodya green tea mushoma kwemavhiki mana vakawedzera kumhanya kwavo ne10,9% ().

Green tii mushoma inowedzera antioxidant dziviriro kubva kune oxidative kukuvara kunokonzerwa nekurovedza muviri. Izvi zvinoshandura kuita zvirinani kurovedza muviri kuita uye kupora.

9. Ngaabatsire Kuderedza Ropa Shuga

Makatekini ari mugirini tii, kunyanya EGCG, ave achiratidzwa kuti awedzere insulin senzwi uye agadzirise kugadzirwa kweshuga yeropa, ese ari maviri anogona kudzikisa mashuga eropa (,).

Chidzidzo chakapa vanhu gumi nevasere vane hutano svutugadzike uye 1.5 magiramu e green tea kana placebo. Girini tii boka rakaona zvirinani shuga dzeropa kushivirira mushure memaminitsi makumi matatu, uye rakaramba richiratidza mhedzisiro zvirinani, zvichienzaniswa neboka re placebo ().

Imwe ongororo yakaratidza kuti girini tii mushoma yakavandudzwa insulin senzwi mune vane hutano majaya ne13% ().

Uyezve, ongororo yezvidzidzo gumi nemanomwe yakagumisa kuti girini tii mushoma inobatsira mukuderedza kutsanya kweshuga yeropa. Inogona zvakare kubatsira kudzikisa huwandu hwehemoglobin A1C, inova chiratidzo chehuga hweropa pamusoro pemwedzi miviri yapfuura 2-3 ().

Green green tii yakaratidzirwa kuwedzera insulini senzwi uye kushuga kweropa kushivirira, zvese zvichiderera hemoglobin A1C uye mashuga eropa.

10. Nyore Kuwedzera kune Kudya Kwako

Green tii mushoma inowanikwa mune mvura, upfu uye capsule mafomu.

Sarudzo yakakura inogona kuwanikwa paAmazon.

Iyo yakasvinwa yemvura inogona kusanganiswa mumvura, nepo hupfu hungasanganiswa mumasmoothies. Zvisinei, ine kuravira kwakasimba.

Muyero unokurudzirwa wegreen tii uri pakati pe250-500 mg pazuva. Huwandu uhwu hunogona kuwanikwa kubva pamikombe 3-5 ye green tea, kana ingangoita 1,2 litita.

Asi zvakakosha kuti uzive kuti haazi ese ehuswa tii anowedzera zvinowedzera zvakagadzirwa zvakaenzana. Mimwe yekuwedzera inongova neyakaomeswa girini tii mashizha, nepo mamwe aine yakasarudzika mafomu eimwe kana anopfuura makatekini.

Katekini yakanyanya kusunganidzwa nehutano hwekubatsira kweiyo green tangi ndiyo EGCG, saka iwe uchazoda kuve nechokwadi chekuti chinowedzera iwe chauri kushandisa chine icho.

Chekupedzisira, zviri nani kutora girini tii mushoma nezvikafu. Zvese zviri zviviri zvinopfuura chiyero chakakurudzirwa uye kuchitora padumbu risina chinhu kunogona kukonzera kukuvara kwechiropa kwakakomba (,).

Green tii mushoma inogona kudyiwa mu capsule, emvura kana poda fomu. Iyo yakakurudzirwa dhosi ndeye 250-500 mg inotorwa nechikafu.

Icho Chinokosha

Kutenda kune yayo yakakwira antioxidant zvemukati, girini tii mushoma yakaratidzirwa kubatsira kuvandudza hutano uye kuumbwa kwemuviri.

Ongororo dzakawanda dzakaratidza kuti girini tii mushoma anogona kukurudzira uremu, shuga shuga murau, kudzivirira zvirwere uye kurovedza muviri kupora.

Inogona zvakare kubatsira kuchengetedza ganda rako uye chiropa zvine hutano, kudzikisa huwandu hweropa, kudzora BP uye kugadzirisa hutano hwehuropi.

Inogona kudyiwa mu capsule, yemvura kana yehupfu fomu. Dosi yakakurudzirwa ndeye 250-500 mg pazuva, uye inotorwa zvakanaka nechikafu.

Kunyangwe iwe uchida kuvandudza hutano hwako hwese kana kudzikisa njodzi yako yechirwere, girini tii mushoma inzira iri nyore yekuwedzera hutano-kukurudzira antioxidants kuchikafu chako.