Mwamva za ubwino wa tiyi. Ndipo mwina mwamvapo kuti mitundu ina ya tiyi ingakuthandizeni kuchepetsa thupi. Koma kodi zifukwa zilizonse zowona? Sayansi imathandizira ena, koma osati zokhuza zaumoyo zonse zomwe mukuziwona. Kafufuzidwe, zakudya zakudya za tiyi ndi kalori zidzakuthandizani kusankha ngati kumwa tiyi ndibwino kuposa kumwa madzi komanso ngati zingakuthandizeni kukwaniritsa zolinga zanu.
Ma calories mu Tea ndi Zowona Zakudya
| Zoonadi Chakudya Chakudya Chakudya | |
|---|---|
| Kutumikira Kukula 1 chikho (8 fl oz) (237 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikirori 2 | |
| Ma calories ochokera ku Fat 0 | |
| Total Fat 0g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 10mg | 0% |
| Potaziyamu 43mg | 1% |
| Zakudya 0,4g | 0% |
| Matenda a Zakudya 0g | 0% |
| Sugars 0g | |
| Mapuloteni 0g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 0% · Iron 0% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Teya imachokera ku chomera cha Camellia sinensis. Ngakhale mutha kuona mitundu yambiri ya tiyi m'masitolo, pali tiyi ikuluikulu ya tiyi: tiyi woyera, tiyi wobiriwira, teyi ya oolong ndi tiyi wakuda. Kusiyanitsa pakati pa mtundu uliwonse ndi mlingo umene tsamba lirilonse liri loyikidwa kapena lopaka. Kawirikawiri, masamba a tiyi omwe ali odulidwa kwambiri ndi amdima kapena ofiira, ndipo ma teas omwe sakhala wofufumitsa amakhala owala kapena obiriwira.
Nanga chakudya cha tiyi chimakhala bwanji? Tea imapatsa makilogalamu ochepa kwambiri. Siperekanso makapu, mapuloteni, kapena mafuta.
Chakumwa sichikuwonjezera shuga wanu wa tsiku ndi tsiku kapena kudya kwa sodium pokhapokha ngati simungaphatikizepo zina zowonjezera pazomwe mumapanga.
Ambiri otentha tiyi amawonjezera shuga, uchi, mandimu komanso kirimu chakumwa kwawo. Kuti mupeze chiwerengero cha tiyi wanu, onjezerani nambala zotsatirazi pogwiritsa ntchito kukonzekera komwe mumakonda.
- Ngati muwonjezera supuni imodzi ya uchi , onjezerani makilogalamu 64, mavitamini 17 ndi 16 magalamu a shuga
- Ngati wonjezerapo supuni imodzi ya mkaka wonse uwonjezere makilogalamu asanu ndi anayi ndi galamu imodzi ya mafuta
- Ngati muwonjezera shuga , onjezerani makilogalamu 16, magalamu 4 a ma carbohydrate ndi magalamu 4 a shuga pa supuni iliyonse yomwe mumayongeza.
Kuwonjezera mandimu sikudzasintha kwambiri chiwerengero cha kalori ya tiyi. Komanso, ngati muwonjezera tizilombo toyambitsa mafuta (monga stevia kapena saccharin) ku tiyi yanu, calorie chiwerengero sichidzasintha.
Nanga bwanji za tiyi yokoma? Mankhwala monga Republic of Tea, Bigelow, ndi zina zambiri zosavuta kupeza ma tea amagulitsa tizilombo zosangalatsa, monga tiyi ya tiyi, tiyi ya caramel, ndi mitundu yambiri. Ma calories omwe ali ndi tiyi okondweretsa amatha kufanana ndi tiyi ya chikhalidwe pokhapokha atatchulidwa palemba la Nutrition Facts label.
Pali mtundu wina wa tiyi, komabe, umene ungapereke zakudya zamtengo wapatali ndi shuga. Ma teasisi ambiri okometsetsa omwe mumawaona m'masitolo ogulitsa ndi okwera kwambiri ndi shuga. Chifukwa chakuti zakumwa zambiri sizipereka zakudya zina osati shuga, akatswiri ambiri azaumoyo amaphatikizapo zakumwazi mndandanda wa zakumwa zopanda kanthu . Akatswiri amalangiza kuti muchepetse chiwerengero cha zoperewera zopanda kanthu zomwe mumadya tsiku lililonse.
Ubwino wa Thanzi Labwino
Tiyi yachikhalidwe imakhala ndi polyphenols kuphatikizapo makatekini, flavonoids, ndi tanins.
Polyphenols ndi mankhwala opangidwa ndi zomera omwe angapereke ubwino wathanzi. Ochita kafukufuku akugwiritsira ntchito mankhwala a flavonoids, makamaka, ku zotsatira kuphatikizapo chiopsezo chochepa cha khansa ndi zonse zomwe zimayambitsa kufa kwa anthu ena. Komabe, asayansi akulangiza kuti kufufuza kwina kuli kofunika kutsimikizira ngati flavonoids ingapereke izi phindu.
Kafukufuku wina adalumikizanso kumwa kwa tiyi ku zotsatira zake kuphatikizapo kugona tulo komanso kuchepetsa nkhawa. Koma nthawi zambiri zimakhala zovuta kudziwa ngati kumwa kwa tiyi kumapangitsa anthu kukhala omasuka komanso ogona bwino kapena ngati anthu omwe amakhala omasuka ndi anthu omwe amasangalala ndi tiyi.
Koma tiyi imakhala ndi L-theanine , chigawo chomwe chimagwiritsidwa ntchito pofuna kupanikizika ndi nkhawa.
Pomalizira, tiyi imalumikizidwanso ndi kuzindikiritsa maganizo komanso kusintha kwabwino. Tea ili ndi caffeine yomwe ingapangitse kukhala tcheru. Koma ikhoza kukhalanso ndi jita kapena mantha. Tiyi wakuda, ngati tiyi wakuda, kawirikawiri (koma osati nthawi zonse) ili ndi cafeine wambiri. Kaya mukupeza kapena kupindula ndi kafeine kumadalira pa msinkhu wanu wokhudzidwa. Kawirikawiri, tiyi ili ndi theka la caffeine ngati kapu.
Ubwino Wathanzi wa Matenda a Zitsamba
Tiyi wamtundu ndi wosiyana ndi tiyi wamba. Matenda a zitsamba amapangidwa kuchokera ku mizu, zitsamba, mbewu ndi zina. Omwe amamwa tiyi amatha kugwiritsa ntchito mitundu yosiyana kuti athandizidwe bwino. Zina mwa ubwino zathandizidwa ndi sayansi, koma ena sanatero.
Pali mitundu yambiri ya tiyi wamchere. Nazi nthata zochepa kwambiri zamatenda komanso sayansi yomwe imayambitsa zokhudzana ndi thanzi labwino.
- Chamomile ndi mankhwala omwe amadziwika kuti ali ndi chiwombankhanga. Asayansi amakhulupirira kuti zikhoza kukhala zochepa pang'onopang'ono kuvutika ndi kusowa tulo.
- Kawirikawiri tiyi timagwiritsa ntchito kuchepetsa nkhawa, kuchepetsa m'mimba kapena kukuthandizani kugona. Kafukufuku wina atsimikizira izi zokhudzana ndi zinyama, koma ofufuza amati pali umboni wochuluka womwe ukuyenera kutsimikizira izi phindu kwa anthu.
- Dandelion tiyi imalengezedwa kuti ipereke zowonjezera. Anthu ena amagwiritsanso ntchito dandelion kuchepetsa kulemera kwa madzi . Ngakhale kuti dandelion yasonyezedwa kuti iwonjezere kukodza, maphunziro mwa anthu sanathe kutsimikizira zamankhwala ena.
- Tiyi ya Rooibos imapereka antioxidants, ndipo ena amakhulupirira kuti ikhoza kulepheretsa kukula kwa chotupa, ngakhale kuti maphunziro ambiri akufunika kuti atsimikizire phindu limeneli mwa anthu. Anthu ena amagwiritsanso ntchito mankhwalawa, zam'mimba, ndi makwinya koma sayansi yothandizira phindu limeneli ikusowa.
Kodi Teyi Ingandithandize Kulema Kunenepa?
Anthu ambiri amatha kumwa tiyi, makamaka tiyi wobiriwira, kuti tipewe kulemera. Nanga chakumwa ichi chingakuthandizeni kuti muchepetse? Mwinamwake. Koma palibe umboni wolimba wotsimikizira zowonongeka zambiri zomwe zimapangidwa pa phukusi.
Komabe, mwinamwake munamvapo za abwenzi ndi achibale omwe ataya kulemera mwa kumwa tiyi wobiriwira kapena kumwa mankhwala obiriwira a tiyi . N'zotheka kuti mankhwalawa agwira ntchito kwa ena.
Teyi yobiriwira imapereka caffeine yomwe ingakuthandizeni kukhala tcheru komanso yogwira ntchito. Zotsatira zake, mukhoza kutentha makilogalamu ambiri masana. Koma zingakhalenso kukupatsani usiku. Akatswiri ambiri osowa kulemera amathandizira zotsatira zabwino za kupumula kwabwino kwa usiku pa kudya ndi thanzi labwino.
Maphunziro akulu omwe adafufuzira phindu lolemera kwa tiyi akulephera kutsimikiza kuti kumwa mowa kumapangitsa kuti thupi liwonongeke. Komabe, ngati mutenganso zakumwa zakumwa za khofi ndi tiyi yochepa, mungathe kuchepetsa kudya kalori ndi kuchepa.
> Zotsatira:
> Cochran N. Thanzi la tiyi. Idyani Cholondola. Academy of Food and Dietrotics. http://www.eatright.org/resource/health/wellness/preventing-illness/the-health-benefits-of-tea.
> Ivey K, Hodgson J. Flavonoid kudya, ndi zonse-chifukwa cha imfa. Magazini ya ku Amerika ya zakudya zamankhwala. 2015; 101 (5): 1012-20. http://ajcn.nutrition.org/content/101/5/1012.abstract
> Kozłowska A, Szostak-Wegierek D. Flavonoids - magwero a zakudya ndi zothandiza zaumoyo. 2014; 65 (2): 79-85. https://www.ncbi.nlm.nih.gov/pubmed/25272572.
> Memorial Sloan Kupanga Khansa Yaikulu. Za Zitsamba, Botanicals & Other Products. Mankhwala Okhazikika.
> Romagnolo D, Selmin O. Flavonoids, ndi kupewa kansara: Kubwereza umboni. Journal za zakudya m'thupi mwa gerontology ndi geriatrics. 2012; 31 (3): 206-38. https://www.ncbi.nlm.nih.gov/pubmed/22888839