6 Tea Dzine Simba Dzinorwisa Kuzvimba

Zvemukati

• 1. Green tii (Camellia sinensis L.)
• 2. Tsvene basil (Ocimum sanctum)
• 3. Turmeric (Curcuma longa)
• 4.Ginger (Zingiber officinale)
• 5. Ruva hudyu (Rosa canina)
• 6. Fennel (Foeniculum vulgare Mill)
• Matipi uye matanho kune vanonwa tii
• Bira kapu iri nani
• Ive nekuchenjerera nezve yako tii mhando uye huwandu
• Chinokosha

Zvirimwa, mahebhu, nezvinonhuwira zvakashandiswa semushonga kwemazana emakore.

Iwo ane akasimba emiti makomponi kana phytochemicals ayo anogona kudzivirira oxidative kukuvara kune ako maseru uye kudzora kuzvimba.

Nekuda kwezvinhu zvavo zvinopesana nekuzvimba, zvimwe zvirimwa zvinogona kubvisa marwadzo anokonzerwa nekuzvimba. Ivo vanogona zvakare kubatsira kubata zvimwe zvirwere zvinokonzereswa nazvo.

Kunwa tii yakagadzirwa kubva mumiti iyi, miriwo, uye nezvinonhuwira inzira iri nyore yekunakidzwa nezvayo mabhenefiti.

Heano matanho matanhatu ane simba anogona kurwisa kuzvimba.

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

1. Green tii (Camellia sinensis L.)

Green tii inouya kubva kune imwechete shrub seye nhema tii, asi mashizha anogadziriswa zvakasiyana, achivatendera kuti vachengete yavo yakasvibira ruvara.

Mishonga inosimudzira hutano mu green tii inonzi polyphenols, ayo epigallocatechin-3-gallate (EGCG) ndiyo ine simba kwazvo ().

EGCG ine anti-anogumbura zvivakwa zvinogona kubatsira kudzikamisa zvimwe zvekuputika zvinosangana nezvirwere zvinoputira ura (IBDs) seCrohn's disease uye ulcerative colitis (,).

Mune ongororo yemazuva makumi mashanu nematanhatu muvanhu vane ulcerative colitis vasina kupindura kune zvakajairika mishonga, kurapwa neEGCG-yakavakirwa mishonga yakavandudzwa zviratidzo ne58.3%, zvichienzaniswa pasina kuvandudzwa muboka re placebo ().

Green tii zvakare inoita kunge inoderedza kuzvimba-inotyairwa mamiriro senge chirwere chemoyo, cheAlzheimer's, uye kunyange mamwe kanzira ().

Kuti ubike girini tii, pakadzika tii bhegi kana yakasununguka tii mashizha mune yekumwa tii kwemaminitsi mashanu. Matcha upfu hwakatsetseka hwakasvibira girini tii mashizha, uye iwe unogona kungo sanganisa chipunu mumvura inopisa kana mukaka.

Kunyange girini tii yakachengeteka kudya kune vanhu vazhinji, iine caffeine, inogona kukanganisa kurara kune vamwe vanhu. Uyezve, kunwa yakawanda yeichi chinwiwa kunogona kutadzisa kupinza kwesimbi ().

Uye zvakare, macompound e green tii anogona kusangana nemimwe mishonga, inosanganisira acetaminophen, codeine, verapamil, nadolol, tamoxifen, uye bortezomib, saka tarisa kune wako mupi wezvehutano - kunyanya kana iwe ukanwa yakawanda yacho ().

Kana iwe uchida kupa green tiyi kuyedza, unogona kuiwana munharaunda kana online. Matcha powder inowanikwa zvakanyanya zvakare.

Pfupiso Green uye matcha matai masosi eanopokana-kuzvimba polyphenol EGCG, ayo anogona kudzikisira kuzvimba uye zviratidzo zvinosanganisirwa neBDs uye nezvimwe zvinokonzeresa-zvinotyairwa mamiriro asingaperi.

2. Tsvene basil (Ocimum sanctum)

Iyo inozivikanwa zvakare nezita rayo rechiHindi reti tulsi, tsvene basil chirimwa chisingaperi chinowanikwa kuIndia nekuSoutheast Asia. Mune mushonga weAyurvedic, inozivikanwa se "iyo isingaenzaniswi" uye "mambokadzi wemakwenzi" nekuda kwehuwandu hwayo hwakawanda hwehutano hunosimudzira zvivakwa.

Inonongedzerwa seye adaptogenic herb mune imwe nzira yekurapa, tsvene basil inofungidzirwa kubatsira muviri wako kupokana nemanzwiro, zvakatipoteredza, uye metabolic kushushikana. Izvi zvinowanzo kuve zvikonzero zvekukonzeresa zvinotungamira kuchirwere chisingaperi ().

Dzese mhuka nedzidzo dzevanhu dzakaona kuti tsvene basil ine anti-kuzvimba zvimiro zvinogona kudzikisa shuga yeropa, cholesterol, uye kuwanda kweropa ().

Makemikari mumashizha nembeu dzeye mutsvene basil chirimwa zvinogona zvakare kudzikisa uric acid mazinga, kudzikamisa kurwadziwa kunoguma kubva mukuzvimba mamiriro akaita gout uye rheumatoid arthritis ().

Mimwe yemisanganiswa mitsvene yebasil inorwisa kuzvimba nekudzivirira iyo cox-1 uye cox-2 enzymes, iyo inogadzira mishonga yekuzvimba uye inokonzeresa kurwadziwa, kuzvimba, uye kuzvimba ().

Holy basil kana tulsi tii inowanikwa munzvimbo zhinji dzezvitoro zvekudya uye online. Kuti uibike, shandisa mashizha akasununguka kana bhegi reti uye rega iite yakanyura kwemaminitsi mashanu.

Tulsi tii inofanirwa kuve yakachengeteka kuti vanhu vazhinji vanwe mazuva ese.

Pfupiso Holy basil, kana tulsi, tii inogona kurwisa kuzvimba uye kudzikamisa marwadzo kubva ku gout, arthritis, kana mamwe mamiriro ekuzvimba. Inogona zvakare kudzikisa cholesterol yako, shuga yeropa, uye huwandu hweropa.

3. Turmeric (Curcuma longa)

Turmeric chirimwa chinotumbuka chine mudzi unodyiwa kana rhizome iyo inowanzoomeswa uye kugadzirwa kuita zvinonhuwira. Mudzi unogona zvakare kusvuurwa uye kubviswa.

Chinhu chinoshanda mu turmeric ndeye curcumin, yero kondomu inozivikanwa neayo mazhinji mabhenefiti ehutano. Iyo inoderedza kuzvimba uye kurwadziwa nekukanganisa dzimwe dzenzira dzinotungamira kune ino mamiriro ().

Turmeric uye curcumin zvakave zvichiongororwa pamhedzisiro yavo pazvirwere zvisingaperi zvinoputira senge rheumatoid arthritis, IBD, uye chirwere chemwoyo. Ivo vanogona zvakare kubvisa arthritic marwadzo akabatana uye mhasuru kushushikana mushure mekurovedza muviri - zvese zviri zviviri zvinokonzerwa nekuzvimba (,,).

Muchidzidzo chemazuva matanhatu muvanhu vane marwadzo uye kuzvimba kubva kuosteoarthritis, kutora 1,500 mg ye curcumin muzvikamu zvakapatsanurwa katatu nguva zuva nezuva zvakadzora zvakanyanya kurwadziwa nekuvandudza kuita kwemuviri, zvichienzaniswa ne placebo ().

Kumwe kufunda mune makumi maviri evarume vanoshanda kwakaratidza kuti kutora 400 mg ye curcumin kwakadzora mhasuru kusuruvara uye kukuvara kwemhasuru mushure mekurovedza muviri, zvichienzaniswa ne placebo ().

Nekudaro, izvi zvidzidzo zvakashandisa mibairo mikuru yecurcumin yakanyanyisa, saka hazvisi kujeka kana kunwa turmeric tiyi kungave nemhedzisiro imwechete ().

Kana iwe uchida kuyedza turmeric tii, simmer 1 teaspoon yeiyo poda turmeric kana peeled, grated turmeric midzi muhari ine 2 makapu (475 ml) emvura kwemaminitsi gumi. Wobva waomesa zvakaomarara uye wobva wawedzera ndimu kana huchi kuravira.

Curcumin iri nani kunyudzwa neimwe mhiripiri nhema, saka wedzera piniki kune yako tii ().

Pfupiso Curcumin, chinhu chinoshanda mu turmeric, inogona kubvisa kuzvimba uye kurwadziwa kana ikatorwa mumadhora makuru. Asi, hazvizivikanwe kana huwandu hweturmeric tii huchave nemhedzisiro imwechete.

4.Ginger (Zingiber officinale)

Anopfuura makumi mashanu akasiyana antioxidant makomputa akaonekwa mune ginger. Mazhinji acho anoderedza kugadzirwa kwecytokines, zvinova zvinhu zvinopa huturu mumuviri wako ().

Muchidzidzo chevhiki gumi nemaviri mune vanhu vane chirwere cheshuga, kutora 1,600 mg yejinni zuva rega rega kunoderedza kutsanya shuga yeropa, huwandu hwecholesterol, triglycerides, uye mamaki eropa, kusanganisira C-inoshanda protein (CRP), ichienzaniswa ne placebo ().

Saizvozvowo, kutora chiuru chemvura yeginger zuva rega rega kwemwedzi mitatu kwakadzikisa zvakanyanya mamaki muvanhu vane osteoarthritis ().

Zvakadaro, zvidzidzo izvi zvakashandisa madhayeti akakwirira ejinja - kwete ginger tii. Naizvozvo, hazvina kujeka kana kunwa ginger tii kungave nemhedzisiro yakafanana.

Nekuda kwekunaka kwayo zvishoma uye zvinonaka, ginger inogadzira tii inonaka. Simmer 1 punipuni yeiyo nyowani, yakasvuurwa ginger kana 1 yetea yetea yeupfu ine 2 makapu (475 ml) yemvura. Dzvinyirira mushure memaminitsi gumi, uye nakirwa nayo nemon kana uchi.

Pfupiso Ginger ine macomputer anodzikisira kugadzirwa kwezvinhu zvinopa kuzvimba mumuviri wako. Iyo ine mabhenefiti eshuga yeropa uye cholesterol mazinga uye inogona kudzora maronda ane hukama neArthritis uye kuzvimba.

5. Ruva hudyu (Rosa canina)

Rose mahudyu ndiwo makorari-akatsvuka, akatenderera, anodyiwa pseudo-michero inosara mushure megwenzi rosi rarasikirwa nemaruva.

Iwo ave achishandiswa semushonga wemakwenzi kweanopfuura makore zviuru zviviri, sezvo iwo akazara nema antioxidants, anosanganisira beta carotene uye mavitamini C uye E (14).

Rose mahudyu ane phenolic macomputer, ayo ane simba anti-anogumbura antioxidants anodzivirira ako maseru kubva kukuvara ().

Zvidzidzo zvinoratidza kuti rosehip poda inoderedza marwadzo uye zvimwe zviratidzo zvine hukama nerheumatoid arthritis nekudzora kugadzirwa kwepro-inflammatory cytokine makemikari ().

Rose chiuno chinewo mafuta akasimba macompound akaita triterpenoic acids, ursolic acid, oleanolic acid, uye betulinic acid. Izvi zvinodzivirira iyo cox-1 uye cox-2 enzymes, iyo inokonzeresa kuzvimba uye kurwadziwa ().

Kuti uite rosehip tii, shandisa dzinenge gumi dzakazara, nyowani kana dzakaomeswa rose mahudyu uye pusha kana kuzvipwanya. Vasanganise neinenge 1 1/2 makapu (355 ml) emvura inopisa zvikuru (isinga fashaire) uye varegedze kwemaminetsi 6-8. Dzvinyirira chinwiwa kuti ubvise zvakasimba uye wedzera huchi kana zvichidikanwa.

Rosehip tii ine yakadzika tsvuku-yekorari ruvara uye maruva manotsi.

Pfupiso Zvidzidzo zvinoratidza kuti chiuno chakasimuka chinoderedza pro-kupisa makemikari uye inhibit cox-1 uye 2 enzymes, izvo zvinokonzeresa kuzvimba uye kurwadziwa.

6. Fennel (Foeniculum vulgare Mill)

Iko kunhuvira kwembeu uye girobhu kubva kuMediterranean fennel chirimwa inowanzo fananidzwa neiyo ye licorice kana anise. Saka kana iwe uri fan weizvi, fennel inogadzira tii inonaka iyo zvakare inorwisa kuzvimba.

Kunge rose chiuno, fennel izere neanorwisa-kupisa phenolic macomputer. Mamwe eanonyanya kushandira ari caffeoylquinic acid, rosmarinic acid, quercetin, uye kaempferol ().

Kumwe kutsvagurudza kunoratidza kuti fennel inogona kudzikamisa kurwadziwa, kunyanya kurwadziwa kunoenderana nekuenda kumwedzi, uko kungave kuri nekuda kwemasimba ayo anodzivirira kuzvimba.

Chidzidzo chemazuva matatu muvakadzi vechidiki makumi matanhatu chakaratidza kuti kurapwa ne 120 magiramu efennel yakabviswa pazuva zvakanyanya kudzikisira kurwadziwa kwekuenda kumwedzi, zvichienzaniswa ne placebo ().

Fennel tii iri nyore kugadzira nembeu yefennel kubva kune yako spice rack. Dururirai 1 mukombe (240 ml) yemvura irikufashaira pamusoro pemashupuni maviri embeu dzakapwanywa fennel uye dzirege dzichinyura kwemaminitsi gumi. Wedzera uchi kana zvinotapira kana uchida.

Pfupiso Fennel tii, yakagadzirwa kubva kune licorice-yakavhenganiswa zvinonhuwira, inogona kubvisa marwadzo nekuda kweayo inorwisa-kupisa zvivakwa.

Matipi uye matanho kune vanonwa tii

Heano matipi mashoma ekuchengeta mundangariro.

Bira kapu iri nani

Paunenge uchibika kapu nyowani yetii, shandisa mashizha akasununguka aine chinomwa tii kwete pane bhegi reti kana zvichibvira. Chidzidzo che antioxidants mune tii chakawana kuti yakasununguka-shizha tii inowanzo kuve neanorwisa-kupisa antioxidants kupfuura masaga eti (18).

Chidzidzo chimwe chete ichi chakacherekedza kuti pakunyura tii, maminetsi mashanu akareba zvakakwana kuti ubvise makumi masere kusvika mapfumbamwe ezana muzana ezve antioxidant. Nguva yakareba yekutsvedza haiburitse zvimwe zvakawanda (18).

Gadzira uye ubatanidze tii dzakasiyana uye mamwe maanti-anogumbura mahebhu, zvinonhuwira sesinamoni uye kadhimamu, kana michero senge marimu kana marangi eorenji. Zvizhinji zvezvisanganiswa izvi zvinoshanda pamwe chete kuti zvinyatsobatsira hutano ().

Usakanganwa kuti tii inogadzirwa kubva kuzvirimwa, izvo zvinogona kukanganisa kana kurasikirwa nesimba ravo nekufamba kwenguva. Nguva dzose shandisa zvinhu zvitsva paunenge uchibika tii yako.

Ive nekuchenjerera nezve yako tii mhando uye huwandu

Nepo matai achigona kubatsira kurwisa kuzvimba uye nekupa akasiyana mamwe mabhenefiti ehutano, pane zvimwe zvinonetsa kufunga nezvazvo.

Mimwe tii zvirimwa zvinorapwa nemishonga yekuuraya zvipuka uye mishonga yesora, saka edza kusarudza mhando dzemhando yepamusoro, dzakasikwa kana dzisina mushonga.

Tsvagurudzo yemishonga yezvipembenene muii yakatengwa kubva kuChina yakawana zvisaririra mumakumi masere nemasere makumi maviri neshanu neshanu. Muchokwadi, makumi matatu nemapfumbamwe aive nemasaizi aive pamusoro pemiganhu yepamusoro yeEuropean Union (20).

Pamusoro pezvo, tii inofanirwa kuchengetwa mumudziyo unodzivirira mweya munzvimbo ine rima, yakaoma. Kana ikasachengetwa zvakanaka, vanogona kuchengeta mycotoxins, chigadzirwa chinokuvadza kubva kune fungus inogona kukura pane zvimwe zvekudya uye yakawanikwa muiyi ().

Chekupedzisira, mamwe ma tii anogona kusangana nemishonga, zvinowedzera, kana mahebhu kana iwe ukanwa yakawanda yacho. Bvunza wako wezvehutano kana iwe uine zvinetsekana nezve zvinogona kuitika ().

Pfupiso Kubika iyo yakanaka mukombe wetii, shandisa zvitsva zvigadzirwa uye chenjera nezvehunhu kuti udzivise mishonga yekuuraya zvipuka, mishonga yesora, kana kuumba. Zvakare, ziva kuti macomputer mune mamwe ma teas anogona kubatana nemishonga yako.

Chinokosha

Kunwa tii inzira yakapusa uye inonaka yekunakidzwa neanopokana-nekuzvimba uye mamwe mabhenefiti ehutano ezvirimwa, miriwo, nezvinonhuwira.

Edza kusefa pane mamwe ematai akanyorwa pamusoro, kusanganisira girini, rosehip, ginger, uye turmeric tii, kukohwa kwavo kuzvimba-kurwa uye hutano-hunosimudzira mabhenefiti.

Nemhando dzakasiyana siyana uye zvinwiwa zvekusarudza kubva, hazvishamise kuti tii ndiyo imwe yezvinwiwa zvinonyanya kufarirwa pasirese.