9 Side Mhedzisiro Yekunwa Yakawandisa Tea

Zvemukati

• 1. Kuderedzwa kwesimbi
• 2. Kuwedzera kunetseka, kushushikana, uye kusagadzikana
• 3. Kusarara zvakanaka
• 4. Kushungurudzika
• 5. Kushungurudzika
• 6. Zvinetso zvepamuviri
• 7. Kutemwa nemusoro
• 8. Dzungu
• 9. Kuvimba necaffeine
• Chinokosha

Tea ndechimwe chinwiwa chinodikanwa pasi rose.

Mhando dzakakurumbira ndedzegirinhi, dema, uye oolong - dzese dzinoitwa kubva kumashizha e Camellia sinensis chirimwa ().

Zvishoma zvinhu zvinogutsa kana kunyaradza sekumwa kapu inopisa yetii, asi hunhu hweichi chinwiwa haumire ipapo.

Tea yanga ichishandiswa pakurapa kwayo zvivakwa muMushonga wechivanhu kwemazana emakore. Zvakare, kutsvagurudza kwemazuva ano kunoratidza kuti zvinomera zvemiti muiyi zvinogona kutora chikamu mukuderedza njodzi yako yezvirwere zvisingaperi, zvakaita segomarara, kufutisa, chirwere cheshuga, uye chirwere chemwoyo ().

Kunyangwe zvine mwero kunwa tii iri sarudzo ine hutano kuvanhu vazhinji, inodarika 3-4 makapu (710-950 ml) pazuva inogona kuve nemhedzisiro.

Heano mapfumbamwe anokwanisika mhedzisiro yekunwa yakawandisa tii.

1. Kuderedzwa kwesimbi

Tea ipfuma sosi yekirasi yemakemikari anonzi tannins. Tannins dzinogona kusunga simbi mune zvimwe zvekudya, kuchipa iyo isingawanikwe yekumwa mune yako yekugaya turakiti ().

Kushomeka kwesimbi ndechimwe chekushomeka kunovaka muviri pasi rose, uye kana iwe uine mashoma esimbi, kunwa tii yakawandisa kunogona kuwedzera mamiriro ako.

Kutsvagurudza kunoratidza kuti tanini tiyi inowanzo kanganisa kutora kwesimbi kubva kunobva zvirimwa pane kubva kune zvekudya zvemhuka. Nekudaro, kana iwe ukatevera wakasimba vegan kana yemuriwo chikafu, iwe ungangoda kunyatso tarisa zvakanyanya kune yakawanda sei tii iwe yaunoshandisa ().

Huwandu chaihwo hwetanini muiyi inogona kusiyana zvakanyanya zvichienderana nerudzi uye magadzirirwo ayo. Izvo zvakati, kudzikamisa kutora kwako kune matatu kana mashoma makapu (710 ml) pazuva ingangove yakachengeteka renji kune vanhu vazhinji ().

Kana uine simbi yakaderera asi uchinakidzwa nekunwa tii, funga kuva nazvo pakati pekudya seimwe chenjedzo. Kuita izvi kuchaita kuti zvisanyanya kukanganisa kugona kwemuviri wako kutora iron kubva kuchikafu chako panguva dzekudya.

Matanini anowanikwa muiyi anogona kusunga simbi muzvikafu zvinodyarwa nemiti, zvichideredza huwandu hwaunokwanisa kupinza mudumbu rako rekugaya. Kana uine simbi yakaderera, inwa tii pakati pekudya.

2. Kuwedzera kunetseka, kushushikana, uye kusagadzikana

Mashizha eti iwo zvakasikwa zvine caffeine. Kuwedzeredza caffeine kubva muiyi, kana chero imwe sosi, kunogona kukonzera manzwiro ekushushikana, kushushikana, uye kusagadzikana ().

Avhareji yemukombe (240 ml) yeti ine 11-61 mg ye caffeine, zvinoenderana nemhando uye nzira yekubika (,).

Matema matema anowanzo kuve neacaffeine yakawanda pane yakasvibira uye chena mhando, uye iyo yakareba yaunodzika tii yako, inowedzera zvine caffeine zvirimo ().

Kutsvagisa kunoratidza kuti caffeine doses iri pasi pe200 mg pazuva haigone kukonzera kunetseka kwakanyanya muvanhu vazhinji. Zvakadaro, vamwe vanhu vane hanya zvakanyanya nemhedzisiro ye caffeine kupfuura vamwe uye vangangoda kudzora kudya kwavo mberi ().

Kana iwe ukacherekedza yako tii tsika iri kukuita iwe unzwe jittery kana kutya, chingave chiratidzo iwe wanga uine zvakawandisa uye ungangoda kudzikisa kumashure kuti udzikise zviratidzo.

Iwe unogona zvakare kufunga nezve kusarudza zvine caffeine-isina mishonga yemakwenzi. Makwenzi emakwenzi haana kutariswa sematei echokwadi nekuti haana kubva kune Camellia sinensis chirimwa. Pane kudaro, zvakagadzirwa kubva kwakasiyana-siyana zvine caffeine-isina zvigadzirwa, zvakaita semaruva, mishonga, uye michero.

Kuwedzeredza caffeine kubva muiyi kunogona kukonzera kusagadzikana uye kusagadzikana. Kana iwe ukacherekedza izvi zviratidzo, deredza kunwa kwako tii kana kuyedza kutsiva necaffeine-isina mishonga yemakwenzi.

3. Kusarara zvakanaka

Nemhaka yokuti tii inowanzo ine caffeine, kunyanya kudya kunogona kukanganisa kurara kwako.

Melatonin ihormone inoratidza uropi hwako kuti inguva yekurara. Kumwe kutsvagurudza kunoratidza kuti caffeine inogona kutadzisa kugadzirwa kwemelatonin, zvichikonzera kusarara zvakanaka ().

Kurara zvisina kukwana kwakabatanidzwa kune dzakasiyana siyana nyaya dzepfungwa, kusanganisira kuneta, kukanganisika ndangariro, uye kudzikisira kutarisisa nguva. Uyezve, kurara kwekusingaperi kunosanganisirwa nenjodzi yakawedzera yekufutisa uye kudzora kweshuga muropa (,).

Vanhu vanogaya zvine caffeine pamitengo yakasiyana, uye zvinonetsa kufungidzira chaizvo kuti zvinokanganisa sei maratidziro emunhu wese.

Zvimwe zvidzidzo zvakaona kuti kunyangwe 200 mg ye caffeine yakadya 6 kana maawa akawanda nguva yekurara isati yakanganisa hunhu hwekurara, nepo zvimwe zvidzidzo zvisina kuona chakakosha ().

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona zviratidzo zvine chekuita nehurombo hwekurara uye kugara uchinwa tii ine caffeine, ungangoda kufunga nezvekudzora zvaunodya - kunyanya kana iwe ukadyawo zvimwe zvinwiwa zvine caffeine kana zvinowedzera.

Kuwedzeredza caffeine kunwa kubva tii kunogona kudzora kugadzirwa kwemelatonin uye kukanganisa maitiro ekurara.

4. Kushungurudzika

Mimwe michina muiyi inogona kukonzera kusvotwa, kunyanya kana ichidyiwa muhuwandu hwakawanda kana padumbu risina chinhu.

Tannins mumashizha eti anokonzera iyo inovava, yakaoma kuravira kwetii. Iyo astringent hunhu hwetanini inogona zvakare kutsamwisa kugaya nyama, izvo zvinogona kutungamira kune kusagadzikana zviratidzo, senge kusvotwa kana mudumbu kurwadza ().

Huwandu hwetii hunodiwa kuti huve nemhedzisiro iyi hunogona kusiyana zvakanyanya zvichienderana nemunhu.

Vanhu vane hunyanzvi vanogona kusangana nezviratidzo izvi mushure mekunwa vashoma se1-2 makapu (240-480 ml) yeti, nepo vamwe vangakwanise kunwa anodarika mashanu makapu (1.2 litita) vasingacherechedze zvakaipa.

Kana iwe ukaona chero cheizvi zviratidzo mushure mekunwa tii, ungangoda kufunga nezve kudzikisa huwandu hwese hwaunonwa chero nguva imwe chete.

Iwe unogona zvakare kuyedza kuwedzera kuputika kwemukaka kana kuve nechikafu neiyo tii yako. Tannins inogona kusunga kune mapuroteni uye carbs mune chikafu, izvo zvinogona kudzora kugaya kutsamwa ().

Tannin muiyi inogona kutsamwisa nyama yekugaya mukati mevanhu vane hukasha, zvichikonzera zviratidzo sekusvotwa kana kurwadziwa nemudumbu.

5. Kushungurudzika

Iyo caffeine iri muiyi inogona kukonzeresa chirungurira kana kuwedzera preexisting acid Reflux zviratidzo.

Kutsvagurudza kunoratidza kuti caffeine inogona kuzorodza iyo sphincter iyo inoparadzanisa sophagus yako kubva mudumbu rako, ichibvumira acidic mudumbu zvirimo kuti zvinyatsoyerera kupinda mukati medu ().

Caffeine inogona zvakare kuita kuti kuwedzere kwese kugadzirwa kwemudumbu acid ().

Ehe, kunwa tii kungangodaro kusingakonzeresa chirungurira. Vanhu vanopindura zvakasiyana zvakasiyana nekuratidzwa kune izvo zvakafanana chikafu.

Izvo zvakati, kana iwe uchigara uchidya yakawanda yetii uye uchigara uchinzwa kupisa pamoyo, zvingave zvakakosha kudzikisa kudya kwako uye kuona kana zviratidzo zvako zvichisimukira.

Iyo caffeine iri muiyi inogona kukonzeresa chirungurira kana kuwedzera preexisting acid Reflux nekuda kwekugona kwayo kuzorora kwepazasi esophageal sphincter uye kuwedzera kugadzirwa kweasidhi mudumbu.

6. Zvinetso zvepamuviri

Kuratidzwa kwakakwirira kwea caffeine kubva muzvinwiwa senge tii panguva yekuzvitakura kunogona kuwedzera njodzi yako yezvinetso, zvakadai sekuparara kwepamuviri uye kushoma kwekuzvarwa kwecheche uremu (,).

Dhata nezve njodzi dze caffeine panguva yekuzvitakura yakasanganiswa, uye hazvisati zvanyatsojeka kuti yakawanda sei yakachengeteka. Nekudaro, kutsvagurudza kwakawanda kunoratidza kuti njodzi yematambudziko inoramba iri yakaderera kana iwe uchichengeta yako yekofiine yezuva nezuva pasi pe200-3300 mg ().

Izvo zvakati, iyo American College yeVadzvanyiriri uye Gynecologists inokurudzira kusapfuure iyo 200-mg mucherechedzo (13).

Iyo yakazara caffeine yemukati tii inogona kusiyana asi kazhinji inowira pakati pe20-60 mg pamukombe (240 ml). Nekudaro, kutadza padivi pekuchenjerera, zviri nani kuti usamwe zvinopfuura zvingangoita zvitatu (710 ml) pazuva ().

Vamwe vanhu vanosarudza kunwa zvine caffeine-isina mishonga yemakwenzi panzvimbo yetii yenguva dzose kudzivirira caffeine kuratidzwa panguva yekuzvitakura. Nekudaro, haazi ese emakwenzi emakwenzi akachengeteka kushandisa panguva yekuzvitakura.

Semuenzaniso, mishonga yemakwenzi ine nhema cohosh kana licorice inogona kukurudzira vashandi nguva isati yakwana uye inofanirwa kudzivirirwa (,).

Kana iwe uri nepamuviri uye uine hanya nezve caffeine yako kana yemakwenzi tii inwiwa, ita chokwadi chekutsvaga nhungamiro kubva kune wako wekuchengeta hutano mupi.

Kunyanya kuratidza caffeine kubva tii panguva yekuzvitakura kunogona kukonzera kunetseka, kwakadai sekuparara kwepamuviri kana huremu hwekuzvarwa kwecheche. Mishonga yetii inofanirawo kushandiswa nekuchenjerera, sezvo zvimwe zvigadzirwa zvingakonzera basa.

7. Kutemwa nemusoro

Kudya mukati mea caffeine kunogona kubatsira kudzikamisa mamwe marudzi emusoro. Zvisinei, kana ikashandiswa zvisingagumi, zvinopesana zvinogona kuitika ().

Kugara uchidya caffeine kubva tii kunogona kukonzera kudzokororwa musoro.

Kumwe kutsvagurudza kunoratidza kuti zvishoma se100 mg yecaffeine pazuva inogona kubatsira kudzokororwa nemusoro kwemazuva ese, asi iyo chaiyo mari inodiwa yekumusoro musoro inogona kusiyana zvichienderana nekushivirira kwemunhu ().

Iyo tii inowanzo kuve yakadzikira mu caffeine kupfuura mamwe marudzi anozivikanwa ezvinwiwa zvine caffeine, senge soda kana kofi, asi mamwe marudzi anogona achiri kupa yakaringana 60 mg ye caffeine pamukombe (240 ml) ().

Kana iwe uchingodzokororwa nemusoro uye uchifunga kuti anogona kunge aine chekuita nekunwa kwako tii, edza kudzikisa kana kubvisa chinwiwa ichi kubva pane chako chikafu kwechinguva kuti uone kana zviratidzo zvako zvichisimukira.

Kugara uchidya zvakawandisa zvine caffeine kubva tii kunogona kukonzera kusingaperi kwemusoro.

8. Dzungu

Kunyangwe uchinzwa kureruka-musoro kana dzungu isiri yakajairika mhedzisiro mhedzisiro, inogona kunge iri yekunwa yakanyanya caffeine kubva tii.

Chiratidzo ichi chinowanzo sanganisirwa nemadhizaji makuru ecaffeine, kazhinji aya anopfuura 400-500 mg, kana anenge makapu matanhatu kusvika matanhatu (1.4-2.8 litita) anokosha tii. Nekudaro, zvinogona kuitika nemadosi madiki kune vanhu vanonyanya kunetseka ().

Kazhinji, hazvikurudzirwe kunwa iyo yakawanda tii mune imwechete yakagara. Kana iwe ukaona kuti iwe kazhinji unonzwa dzungu mushure mekunwa tii, sarudza yakaderera kafeini vhezheni kana kubvunza kune wako wekuchengeta hutano mupi.

Makuru madhizaini e caffeine kubva muiyi anogona kukonzera dzungu. Iyi yakasarudzika mhedzisiro haina kujairika kupfuura mimwe uye inowanzoitika chete kana kudya kwako kuchidarika makapu matanhatu (1.4-2.8 litita).

9. Kuvimba necaffeine

Caffeine itsika-inogadzira inosimudzira, uye kugara uchidya kubva tii kana chero imwe sosi kunogona kutungamira mukutsamira.

Zviratidzo zvekubvisa zvine caffeine zvinogona kusanganisira kutemwa nemusoro, kusagadzikana, kuwanda kwemoyo, uye kuneta ().

Iyo nhanho yekuburitswa inodikanwa mukudziridza kuvimba kunogona kusiyana zvakanyanya zvichienderana nemunhu. Zvakadaro, kumwe kutsvagurudza kunoratidza kuti inogona kutanga mushure memashoma semazuva matatu ekuteedzana kudya, nekuwedzera kuomarara nekufamba kwenguva ().

Kunyangwe zvidiki zvidiki zvenguva dzose yekumwa tii inogona kupa kune caffeine kutsamira. Kurega zviratidzo zvinosanganisira kuneta, kutsamwa, uye kutemwa nemusoro.

Chinokosha

Tea chimwe chezvinwiwa zvinonyanya kufarirwa pasi rose. Haisi inonaka chete asiwo inosanganisirwa neakawanda mabhenefiti ehutano, kusanganisira kudzikisira kuzvimba uye njodzi yakaderera yechirwere chisingaperi.

Kunyangwe kudya zvine mwero kune hutano kuvanhu vazhinji, kunwa zvakanyanya kunogona kutungamira kune yakaipa mhedzisiro, senge kushushikana, kutemwa nemusoro, nyaya dzekugaya, uye kukanganisa maitiro ekurara.

Vazhinji vanhu vanogona kunwa 3-4 makapu (710-950 ml) yeti zuva nezuva pasina zvinokanganisa, asi vamwe vanogona kusangana nemhedzisiro pamadosi epasi.

Mazhinji emhedzisiro anozivikanwa ane chekuita nekumwa tii ane hukama neayo caffeine uye zviri mukati tannin. Vamwe vanhu vane hanya zvikuru nemakemikari aya kupfuura vamwe. Nekudaro, zvakakosha kuti utarise kuti tsika yako yetii ingave ichikukanganisa sei iwe pachako.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinjana nechero mitezo yemitezo iyo iwe yaunofunga kuti ingave inowirirana neyako kunwa tii, edza zvishoma nezvishoma kucheka shure kusvikira wawana mwero wakakunakira iwe.

Kana iwe usina chokwadi kuti ingani tii iwe yaunofanirwa kunwa, bvunza wako mupi wehutano.