Green Tea vs Nhema Tea: Ndeipi Ndeyo Hutano?

Zvemukati

• Yakagovaniswa mabhenefiti egirini uye nhema tii
• Inogona kuchengetedza moyo wako
• Inogona kuwedzera huropi hunoshanda
• Green tii yakapfuma mune ine simba antioxidant EGCG
• Dema tii ine anobatsira maaflavin
• Ndeupi waunofanira kunwa?
• Chinokosha

Tea inodikanwa nevanhu pasi rese.

Ose matema uye matema tii anogadzirwa kubva kumashizha e Camellia sinensis chirimwa ().

Musiyano wakakosha pakati pezviviri ndewekuti nhema tii yakasanganiswa uye green tii haisi.

Kugadzira tii nhema, mashizha anotanga kukungurutswa obva aoneswa kumhepo kuti ikonzere oxidation. Kuita uku kunokonzeresa kuti mashizha asvike akasviba uye anotendera iwo ma flavour kukwirira nekusimbisa ().

Kune rimwe divi, girini tii inogadzirwa kudzivirira oxidation uye nekudaro yakareruka muvara pane nhema tii.

Ichi chinyorwa chinoongorora kutsvagurudza kumashure kweyegirini uye nhema tii kuona kuti ndeipi iri hutano.

Yakagovaniswa mabhenefiti egirini uye nhema tii

Nepo girini uye nhema tii zvakasiyana, ivo vanogona kupa iwo mamwe akafanana hutano mabhenefiti.

Inogona kuchengetedza moyo wako

Ose mairi girini uye nhema tii akapfuma muboka rezvidziviriro antioxidants anonzi polyphenols.

Kunyanya, izvo zvine flavonoids, kaboka ke polyphenols.

Nekudaro, iyo mhando uye huwandu hwevherononoids zvavanazvo zvakasiyana. Semuenzaniso, girini tii ine yakanyanya kuwanda epigallocatechin-3-gallate (EGCG), nepo nhema tii iri mupfumi sosi yevaaflavin ().

Iwo ma flavonoids erimwe girini uye dema tii anofungidzirwa kuchengetedza moyo wako (,).

Imwe ongororo yemhuka yakawana kuti girini uye nhema tii zvaive zvakaenzana kushanda pakudzivirira reropa rekuisa mabheji ne 26% padosi repasi uye kusvika ku68% padosi repamusoro ().

Chidzidzo ichi chakawana zvakare kuti mhando mbiri dzetii dzakabatsira kudzikisa LDL (yakaipa) cholesterol uye triglycerides ().

Uyezve, wongororo mbiri dzinoongorora pamusoro pegumi zvidzidzo zvemhando imwe neimwe dzakaona kuti kunwa girini uye nhema tii kunogona kudzikisa yako BP (,).

Zvakare, kumwe kuongorora kweye green tea zvidzidzo zvakaona kuti vanhu vanonwa 1-3 makapu pazuva vane 19% uye 36% yakaderedza njodzi yekurwara kwemoyo uye sitiroko zvichiteerana, zvichienzaniswa nevaya vaive neisingasviki 1 kapu yeti green zuva rega rega ( ).

Saizvozvo, kunwa dzinokwana 3 makapu eti nhema kunogona kudzikisa njodzi yako yechirwere chemoyo ne11% ().

Inogona kuwedzera huropi hunoshanda

Green uye nhema tii zvese zvine caffeine, inozivikanwa inozivikanwa inokurudzira.

Green tii ine caffeine shoma pane yakasviba tii - ingangoita 35 mg pa8-ounce (230-ml) mukombe, zvichienzaniswa ne39-109 mg yekushandira kwakafanana kwetiyi nhema (,, 9).

Caffeine inokurudzira huta hwako nekuvhara iyo inhibitor neurotransmitter adenosine. Inobatsirawo kuburitswa kwemood-inosimudzira maurotransmitter senge dopamine uye serotonin (,).

Nekuda kweizvozvo, caffeine inogona kukurudzira kusvinura, kushushikana, kusvinura, nguva yekuita, uye kurangarira kwenguva pfupi (9).

Green uye dema tii zvakare iine amino acid L-theanine, iyo isipo mukofi.

L-theanine inofungidzirwa kuyambuka ropa-huropi chinodzivirira uye kukonzera kusunungurwa kweanodzivirira neurotransmitter muuropi inonzi gamma-aminobutyric acid (GABA), iyo inounza yakasununguka asi yakasvinura nyika (,,).

Panguva imwecheteyo, inokurudzira kuburitswa kwemamood-inosimudzira mahormone dopamine uye serotonin ().

L-theanine inofungidzirwa kuenzanisa mhedzisiro ye caffeine. Iko kusanganiswa kwezvinhu zviviri izvi kungave kwakabatana, seimwe ongororo yakawana kuti vanhu vakamwa L-theanine necaffeine pamwe chete vaive nehanya nakare kupfuura kana yaishandiswa yoga (,).

Kazhinji, kune L-theanine yakati rebei mu green tea pane nhema tii, kunyange hazvo mari yacho inogona kusiyana zvakanyanya ().

Ose mairi girini uye dema tii inzira huru kune kofi kune avo vanoda kusimudzira kwemoyo vasina zororo rekofi rekusazorora.

Green uye nhema tii ine polyphenols ine yakasimba antioxidant mhedzisiro, inogona kudzikisira njodzi yako yechirwere chemwoyo. Zvakare, ivo vese vane caffeine yekuwedzera kuchenjerera uye kutarisa uye L-theanine, iyo inoburitsa kusagadzikana uye inodzikamisa muviri wako.

Green tii yakapfuma mune ine simba antioxidant EGCG

Green tii chinhu chakanakisa sosi yeiyo yakasimba antioxidant epigallocatechin-3-gallate (EGCG).

Kunyangwe green tii iine mamwe polyphenols, senge katekinini uye gallic acid, EGCG inoonekwa seyakanyanya simba uye inogona kuve inokonzeresa kune mazhinji ehuswa tii hutano hunobatsira ().

Heino runyorwa rweanogona mabhenefiti eEGCG mune green tii:

• Gomarara. Kwayedza-chubhu zvidzidzo zvakaona kuti iyo EGCG iri girini tii inogona kutitadzisa kuwanda kwemasero ekenza uye kukonzera cancer kenza kufa (,).
• Chirwere cheAlzheimer. EGCG inogona kudzora zvinokuvadza zveamyloid plaques, iyo inoungana muvarwere veAlzheimer (,).
• Anti-kuneta. Chidzidzo chakawana kuti mbeva dzinodya chinwiwa chine EGCG chakawedzera nguva dzekushambira dzisati dzaneta, zvichienzaniswa neavo vanonwa mvura ().
• Kuchengetedzwa kwechiropa. EGCG yakaratidzirwa kudzikisira kugadzirwa kwemafuta echiropa mumakonzo pane kudya kwemafuta ane mafuta (,).
• Anti-utachiona. Iyi antioxidant inogona kukonzera kukuvara kwemabhakitiriya maseru maseru uye inogona kutapudza kutapurirana kwemamwe mavhairasi (,,).
• Kudzikama. Inogona kusangana neanogamuchira muuropi hwako kuti uwane kudzikamisa pane wako muviri (,).

Kunyangwe hwakawanda hwekutsvagiswa kweEGCG mune green tii kwave kuitiswa muyedzo-chubhu kana zvidzidzo zvemhuka, zvakawanikwa zvinokweretesa kutendeseka kune refu-yakataurwa mabhenefiti ekunwa girini tii.

Green tii ine EGCG, antioxidant iyo bvunzo-chubhu uye zvidzidzo zvemhuka zvakaratidza kuti zvinogona kurwisa gomarara uye maseru ebhakitiriya uye kudzivirira huropi hwako nechiropa.

Dema tii ine anobatsira maaflavin

Theaflavins iboka repolphenols ayo akasarudzika kune yakasviba tii.

Izvo zvinoumbwa panguva yeiyo oxidation maitiro uye inomiririra 3-6% yeese polyphenols mune nhema tii ().

Theaflavins anoita seanopa akawanda mabhenefiti ehutano - ese ane hukama nekwaniso yavo antioxidant.

Aya polyphenols anogona kuchengetedza maseru emafuta kubva mukukuvara nemahara radicals uye anogona kutsigira muviri wako wepanyama antioxidant kugadzirwa (,).

Uyezve, vanogona kuchengetedza moyo wako nemidziyo yeropa.

Imwe yedzidzo yemhuka yakawana kuti maaflavini anogona kudzikisa njodzi yekuumbwa kweplate mumidziyo yeropa nekudzora kuzvimba uye nekuwedzera kuwanikwa kwe nitric oxide, iyo inobatsira yako mitsipa yeropa kuwedzera (32).

Uye zvakare, maaflavins akaratidzirwa kudzikisa zvakanyanya cholesterol uye shuga zveropa (,).

Ivo vanogona kutokurudzira kusimuka kwemafuta uye vakakurudzirwa senge ingangove rubatsiro rwefutisi manejimendi (34).

Muchokwadi, maaflavin ari mutema tii anogona kunge aine antioxidant kugona se polyphenols mune girini tii ().

Theaflavins akasarudzika kune yakasviba tii. Kubudikidza nema antioxidant mhedzisiro, ivo vanogona kunatsiridza kushanda kweropa uye kutsigira kurasikirwa kwemafuta.

Ndeupi waunofanira kunwa?

Green uye nhema tii inopa zvakafanana mabhenefiti.

Kunyangwe ivo vachisiyana mukuumbwa kwavo kwepolphenolol, vanogona kupa iwo mabhenefiti akafanana anobatsira paropa remidziyo basa ().

Yakawanda tsvagiridzo inoratidza kuti girini tii ine yakasimba antioxidant zvimiro kupfuura dema tii, asi kumwe kuongorora kwakawana kuti girini uye nhema tii dzakaratidza zvakaenzana inoshanda antioxidant kugona (,, 38).

Kunyangwe zvese zviri zviviri zvine caffeine, dema tii inowanzo kuve nezvakawanda - kuita girini sarudzo iri nani kune vanhu vanoziva izvi zvinokurudzira. Uyezve, girini tii ine yakawanda L-theanine, amino acid iyo inodzikamisa uye inogona kuenzanisa mhedzisiro ye caffeine ().

Nekudaro, kana iwe uchitsvaga iyo caffeine inowedzera iyo isina kusimba sekofi, nhema tii inogona kuve yakanaka sarudzo kwauri.

Ramba uchifunga kuti zvese dema uye girini tii zvine matanini, ayo anogona kusunga kune zvicherwa uye kudzikisa kugona kwavo kugona. Naizvozvo, tii inogona kunyatsodyiwa pakati pekudya ().

Green tii inogona kunge iine nani nani antioxidant chimiro pane nhema tii, asi nhema tii yakanyanya kunaka kana iwe uchida ine simba caffeine buzz.

Chinokosha

Green uye nhema tii inopa zvakafanana hutano mabhenefiti, kusanganisira emoyo wako nehuropi.

Nepo green tii ingave iine yakasimba antioxidants, humbowo haufarire zvakanyanya imwe tii pamusoro peimwe.

Ose ari maviri ane inokurudzira caffeine uye L-theanine, ine chinyaradzo.

Muchidimbu, zvese zviri zviviri zvinowedzerwa pakudya kwako.