Tea uye Chirwere cheshuga: Zvakanakira, Njodzi, uye Mhando dzekuedza

Zvemukati

• Tei inobata sei chirwere cheshuga?
• Yakanakisa tii kune vanhu vane chirwere cheshuga
• Green tii
• Nhema tii
• Hibiscus tii
• Sinamoni tii
• Turmeric tii
• Lemon balm tii
• Chamomile tii
• Njodzi dzinogona kuitika dzakanangana nekumwa tii kune vanhu vane chirwere cheshuga
• Chinokosha

Kune akawanda tii mhando kusarudza kubva, mamwe acho anopa akasarudzika hutano mabhenefiti.

Mimwe tii inogona kubatsira zvakanyanya kune vanhu vane chirwere cheshuga uye kubatsira kusimudzira kudzora kweshuga muropa, kudzora kuzvimba, uye kuwedzera insulin senzwi - zvese izvi zvakakosha pakurapa chirwere cheshuga

Ichi chinyorwa chinotsanangura zvakanakira tii kune vanhu vane chirwere cheshuga, inonyora yakanakisa tii yekumwa yeshuga kudzora, uye inotsanangura nzira yekunakirwa tii nenzira ine hutano uye yakachengeteka.

Tei inobata sei chirwere cheshuga?

Inonwa nezvikamu zvinopfuura zviviri kubva muzvitatu zvehuwandu hwepasirese, tii ndiyo imwe yezvinwiwa zvinonyanya kufarirwa pasi rese ().

Kune mhando dzakawanda dzetii, kusanganisira chaiwo tii akagadzirwa kubva kumashizha eiyo Camellia sinensis chirimwa, icho chinosanganisira nhema, girini, uye oolong tii, uye mishonga tii, senge peppermint uye chamomile tii ().

Ose mairi chaiwo tii nemakwenzi emakwenzi ave achibatanidzwa neakasiyana siyana ehutano mabhenefiti nekuda kwesimba remiti makomputa ayo ainayo, uye kutsvagurudza kwakaratidza kuti mamwe tii ane zvivakwa zvinonyanya kubatsira kune vanhu vane chirwere cheshuga.

Chirwere cheshuga iboka remamiriro anozivikanwa neasingaperi mashuga eropa anokonzeresa kubva mukusakwana kwakakwana kweropa-shuga-rinodzora mahormone insulin, kudzikisira kunzwisisika kune insulin, kana zvese zviri zviviri ().

Kune vanhu vane chirwere cheshuga, kumanikidzwa kweshuga muropa kwakakosha, uye kusarudza zvekudya uye zvinwiwa zvinogonesa kudzora shuga yeropa kwakakosha.

Kusarudza zvinwiwa zvine macalorie kana zvakaderera zvakanyanya seti isina kutapira pamusoro pezvinwiwa zvine shuga soda uye zvinotapira kofi zvinwiwa inzira yakanakisa yekugadzirisa kudzora kweshuga.

Uyezve, dzimwe tii dzakasiyana dzine michero yemiti inorwisa kukuvara kwemaseru uye inoderedza kuzvimba uye neshuga yeropa, ichivaita sarudzo huru kune vanhu vane chirwere cheshuga ().

Uyezve, kunwa tii isina kutapira kunogona kubatsira kuti muviri wako uve nemvura. Kugara zvakanaka hydrated kwakakosha kune yega yega muviri maitiro, kusanganisira eropa shuga mutemo.

Muchokwadi, kutsvagisa kunoratidza kuti kushomeka kwemvura kwakabatana nemazinga eshuga eropa mukati mevanhu vane chirwere cheshuga, ichiratidza kukosha kwekugara uchinwa mvura ().

Mimwe tii ine makomputa ayo anogona kubatsira kugadzirisa kudzora kweshuga. Uyezve, kunwa tii kunogona kukubatsira kuti ugare uine hydrated, izvo zvakakosha kune hutano hweshuga reropa.

Yakanakisa tii kune vanhu vane chirwere cheshuga

Kutsvagurudza kwakaratidza kuti mamwe ma teas ane anti-kupisa, ropa-shuga-kudzikisa, uye insulin-inosimudzira zvivakwa, ichivaita sarudzo dzakanakisa cheshuga manejimendi.

Matai anotevera ndedzimwe sarudzo dzakanakisa dzevanhu vane chirwere cheshuga.

Green tii

Green tii inopa yakawanda yehutano mabhenefiti, mamwe acho anonyanya kubatsira kune avo vane chirwere cheshuga. Semuenzaniso, kunwa girini tii kunogona kubatsira kudzikisira maseru kukuvara, kudzikisira kuzvimba, uye kugadzirisa shuga yeropa kudzora ().

Mimwe yemakemikari mu green tii, kusanganisira epigallocatechin gallate (EGCG), yakaratidzirwa kukurudzira kutorwa kweglucose mumasekete emhasuru, nekudaro ichideredza huwandu hweshuga yeropa ().

Kuongororwa kwezvidzidzo gumi neshanu zvaisanganisira 1,133 vanhu vane uye vasina chirwere cheshuga vakaona kuti girini tii yekudyiwa yakadzora zvakanyanya kutsanya mashuga eropa uye hemoglobin A1c (HbA1c), mucherechedzo wenguva refu yeshuga yekudzora shuga ().

Uyezve, zvidzidzo zvinoratidza kuti kunwa girini tii kunogona kubatsira kudzikisira mikana yekuvandudza chirwere cheshuga pakutanga ().

Ziva kuti izvi zvidzidzo zvinowanzo kurayira kunwa 3-4 makapu e green tea pazuva kuti uwane mibairo yataurwa pamusoro.

Nhema tii

Nhema tii ine zvine simba zvinomera zvemiti, kusanganisira maaflavin uye maarubigins, ane anti-kupisa, antioxidant, uye ropa-shuga-inoderedza zvivakwa ().

Chidzidzo chekonzo chinoratidza kuti dema tii inodya inopesana nekudyiwa kwecarb nekutsikirira mamwe maenzyme uye inogona kubatsira kuchengetedza mashuga eropa mukutarisa ().

Chidzidzo chevanhu makumi maviri nevaviri, vamwe vacho vaive nema prediabetes, chakaratidza kuti kunwa dema tii zvinwiwa padivi pechinwiwa cheshuga kwakadzikira zvakanyanya mashuga eropa, zvichienzaniswa neboka rinodzora ().

Imwe ongororo yemakonzo yakaratidza kuti dema tii inogona zvakare kubatsira kukurudzira ine hutano insulin yekudzivirira nekudzivirira iyo insulini-yekuvharidzira maseru epancreas ().

Zvidzidzo zvevanhu zvakaratidza mabhenefiti futi, asi mashandiro ekuita haana kujeka ().

Sezvazviri neiyi girini tii, zvidzidzo zveti nhema tii zvinowanzo kurudzira kunwa 3-4 makapu pazuva kuti uwane zvakakosha.

Hibiscus tii

Hibiscus tii, inozivikanwawo seino muto, ine tara yakajeka, tart tii yakagadzirwa kubva pamashizha eiyo Hibiscus sabdariffa chirimwa.

Hibiscus petals ine akasiyana siyana anobatsira polyphenol antioxidants, kusanganisira organic acids uye anthocyanins, ayo anopa hibiscus tii yakajeka ruby ​​ruvara ().

Kudya hibiscus tii yakaratidzirwa kuve nemhedzisiro inobatsira pahutano, kubva pakudzikisa huwandu hweropa kusvika pakudzikisa kuzvimba.

Kuwedzera kweropa kwakanyanya kune vanhu vane chirwere cheshuga. Muchokwadi, zvinofungidzirwa kuti pamusoro pe73% yevaAmerica vane chirwere cheshuga vane futi BP (,,).

Kunwa hibiscus tii kunogona kubatsira avo vane chirwere cheshuga kudzora huwandu hweropa.

Imwe ongororo muvanhu makumi matanhatu vane chirwere cheshuga yakaratidza kuti avo vanonwa maoita masere (240 mL) eiyo hibiscus tii kaviri pazuva kwemwedzi mumwe vakawana kuderedzwa kukuru mu systolic yeropa (iyo yepamusoro nhamba yeropa rekuverenga), zvichienzaniswa neti nhema ()

Pamusoro pezvo, zvidzidzo zvinoratidza kuti hibiscus inogona kubatsira kudzikisira insulin kudzivisa (,,,).

Ziva kuti hibiscus tii inogona kusangana neropa BP mishonga hydrochlorothiazide, diuretic inowanzo gadzirirwa kune avo vane yakakwira BP.

Sinamoni tii

Sinamoni inonhuwira inozivikanwa iyo yakashuma antidiabetic zvivakwa.

Vanhu vazhinji vanotora yakanyanya sinamoni zvinowedzera kubatsira kubatsira kudzikisa shuga yavo yeropa, asi zvidzidzo zvinoratidza kuti kusveta mukapu yesinamoni tii kunogona kubatsira zvakare.

Chidzidzo muvanhu vakuru makumi matatu vane huremu hweshuga yeropa chakaratidza kuti kunwa 3.5 ounces (100 mL) yesinamoni tii usati wamedza mhinduro yeshuga kwakatungamira kudzikira kweshuga yeropa, zvichienzaniswa neboka rinodzora ().

Imwe ongororo ichangoburwa yakaratidza kuti kutora magiramu matanhatu esinamoni yekuwedzera zuva nezuva kwemazuva makumi mana zvakanyanya kudzikira pre-kudya glucose mazinga mune vakuru vane hutano ().

Kune nzira dzinoverengeka idzo sinamoni inogona kubatsira kudzikisa mashuga eropa, kusanganisira kudzora kuburitswa kweshuga muropa, kusimudzira kutora kwemaseru glucose, nekusimudzira insulin senzwi ().

Zvakangodaro, ongororo ya2013 yakawana kuti kunyangwe sinamoni inogona kubatsira zvakanyanya kutsanya mashuga eropa uye mazinga epididhi, zvinoita kunge isingaite kudzora avhareji yeshuga yeropa kana HbA1C ().

Kuwedzera kutsvagurudza kwevanhu kunodikanwa pasati paitwa mhedzisiro yakasimba pasinamoni mhedzisiro pamazinga eshuga eropa isati yaitwa.

Turmeric tii

Turmeric inopenya orenji zvinonhuwira izvo zvinonyatso kuzivikanwa neayo ane simba antioxidant uye anti-kupisa masimba. Curcumin, chinhu chikuru chinoshanda muturmeric, chakaverengerwa iropa-shuga-inoderedza zvivakwa.

Zvidzidzo zvinoratidza kuti curcumin inogona kusimudzira hutano hweshuga yeropa nekuvandudza insulin kutapurika uye kuwedzera glucose kutora mumatukisi ().

Ongororo ye2020 yezvidzidzo zvevanhu neyemhuka yakawana kuti curcumin kudya kwaive kwakabatana neakanyanya kuderedzwa shuga yeropa uye neropa lipid mazinga ().

Uyezve, wongororo yakacherekedza kuti curcumin kudya kunogona kubatsira kudzikisira maseru kukuvara, kudzikira kwemazinga epro-kuzvimba makomputa, uye kugadzirisa itsvo basa ().

Turmeric tii inogona kugadzirwa pamba uchishandisa turmeric poda kana kutengwa kubva kune hutano chikafu zvitoro.

Izvo zvinofanirwa kucherechedzwa kuti piperine, chikamu chikuru chepepuru nhema, inowedzera zvakanyanya curcumin bioavailability, saka usakanganwa kuwedzera kumwaya kwehirimusi nhema kune yako turmeric tii kune yakawanda mabhenefiti ().

Lemon balm tii

Lemon balm mushonga unozorodza iwo chikamu chemhuri yeminti. Iyo ine yakajeka mandimu kunhuhwirira uye inozivikanwa zvakanyanya senge yemakwenzi tii.

Tsvagiridzo inoratidza kuti bharisamu oiri mafuta anokosha anogona kubatsira kukurudzira glucose kutora uye kudzvinyirira glucose synthesis mumuviri, zvichitungamira kudzikira mumashuga eropa ().

Chidzidzo muvanhu makumi matanhatu nevatanhatu vane chirwere cheshuga chechipiri vakaona kuti kutora 700-mg ndimu balm balm kubvisa makapisi zuva nezuva kwemavhiki gumi nemaviri zvakadzora zvakanyanya kutsanya shuga yeropa, HbA1c, kuwedzerwa kweropa, mwero we triglyceride, uye mamaki ekuzvimba, zvichienzaniswa neboka re placebo ().

Kunyangwe mhedzisiro iyi ichivimbisa, hazvina kujeka kana kunwa mandimu bharamu tii kungave nemhedzisiro imwechete pamazinga eshuga eropa.

Chamomile tii

Chamomile tii yanga ichibatanidzwa neakawanda ehutano mabhenefiti, kusanganisira kusimudzira hutano hwehuga muropa.

Chidzidzo chevanhu makumi matanhatu nevasere vane chirwere cheshuga chakawana kuti vatori vechikamu vanonwa maoita mashanu (150 mL) echamomile tii yakagadzirwa nemagiramu matatu emachamomile katatu pazuva pazuva mushure mekudya kwemavhiki masere vakawana kuderedzwa kukuru muHbA1c uye insulin mazinga, zvichienzaniswa neboka rinodzora. ().

Chamomile tii haina chete iyo ine mukana wekukwirisa kudzora shuga yeropa asi zvakare inogona kubatsira kudzivirira kubva kune oxidative kusagadzikana, kusaenzana kunogona kutungamira kumatambudziko ane chekuita neshuga.

Chidzidzo chimwe chete chakataurwa pamusoro apa chakawana kuti vatori vechikamu vanonwa chamomile tii vane kuwedzera kwakanyanya mumazinga e antioxidant, kusanganisira iwo e glutathione peroxidase, antioxidant yakakura inobatsira kurwisa kushushikana kweiyo oxidative ().

Green tii, nhema tii, hibiscus tii, uye chamomile tii, pamwe nesinamoni, turmeric, uye ndimu nebharisami, zvese zvakaratidzirwa kuve zvine antidiabetic zvivakwa uye inogona kunge iri smart chinwiwa sarudzo kune vanhu vane chirwere cheshuga.

Njodzi dzinogona kuitika dzakanangana nekumwa tii kune vanhu vane chirwere cheshuga

Kunyange zvazvo dzakasiyana tii dzichigona kuvandudza hutano muvanhu vane chirwere cheshuga, zvakakosha kunwa tii nenzira inosimudzira hutano hwehuga muropa.

Vanhu vazhinji vanofarira kutapira tii yavo neshuga kana huchi kuwedzera kunaka.

Kunyangwe uchinwa chinwiwa chinotapira nguva nenguva chingangokanganisa zvakanyanya mashuga eropa, kusarudza tii isina kutapira ndiyo sarudzo yakanakira vanhu vane chirwere cheshuga.

Izvi zvinodaro nekuti shuga yakawedzerwa, kunyanya muchimiro chezvinwiwa zvinotapira, inokonzeresa huwandu hweshuga yeropa, izvo zvinogona kutungamira mukudzora kweshuga muropa kwenguva ().

Kudya kwakanyanya mushuga yakawedzerwa kunogona zvakare kutungamira kune mamwe akashata hutano mhedzisiro, senge kuwedzera uremu uye kuwedzerwa kweropa mazinga (,).

Kunwa tii isina kutapira kwakanakira hutano hwemunhu wese, kunyanya avo vane shanduko yeshuga yeropa. Kana iwe uchida kuwedzera kumwe kunhuwira tii yako pasina kuwedzera shuga, edza kusvina remoni kana dash yedhiamoni.

Pamusoro pezvo, chengetedza zveshuga dzakawedzerwa pazvinhu zvinoumbwa uye zvinovaka muviri pazvinhu zvaunotenga.

Chimwe chinhu chekuchengeta mupfungwa kana uchitenga chirwere cheshuga-chinoshamisira tii ndechekuti mamwe mahebhu emakwenzi anogona kukanganisa mishonga yakajairika inoshandiswa kurapa chirwere cheshuga.

Semuenzaniso, aloe vera, rooibos, peckly pear, Gymnema sylvestre, uye fenugreek ndiwo chete mamwe emakwenzi anowanikwa mune tii fomu ayo anogona kuwirirana neakajairika mishonga yeshuga se metformin uye glyburide (,, 33).

Tichifunga kuti mishonga yakawanda ine mikana yekudyidzana nemishonga yakasiyana siyana, zvakakosha kuti utaure nemupi wako wezvehutano usati watora mishonga yekuwedzera mishonga kana kunwa mushonga mutsva wemushonga.

Mimwe tii inogona kusangana nemushonga weshuga, saka zvakakosha kubvunza wako mupi wezvehutano usati wawedzera chero tii nyowani kuchikafu chako. Sarudza tii isina kutapira pese pazvinokwanisika kukwidziridza shuga yeropa uye chengetedza hutano hwakazara.

Chinokosha

Mimwe tii ine makomputa ane simba anogona kubatsira vanhu vane chirwere cheshuga.

Tsvagiridzo inoratidza kuti green tii, turmeric tii, hibiscus tii, sinamoni tii, lemon balm tii, chamomile tii, uye tii tii inogona kupa inoshamisa antidiabetic mhedzisiro, ichivaita sarudzo dzakanaka kune vanhu vane chirwere cheshuga.

Zvisinei, zvakakosha kusarudza zvisina kunwa tii zvinwiwa pese pazvinogoneka uye gara uchitarisa nemupi wako wezvehutano usati waunza nyowani yemakwenzi tii muchikafu chako.