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Iti eluhlaza yenye yezona iti zindala zaziwa ukuba zigqityiwe ukusukela kwiminyaka yakudala kwaye ngoku, iti ene-antioxidant ityebile ikhusele indawo yayo eshelufini yakhe nabani na naye wonke umntu ochaphazelekayo ngempilo yakhe. Kumashumi eminyaka uninzi luye lwancoma iipropathi zonyango lweti kunye nokutya okumnandi kweti eluhlaza kwafuneka nokuba kubuyiswe igosa laseJapan ngenkulungwane yeshumi elinesithathu ebhedini yakhe yokufa.
Iti eluhlaza eyenziwe ngesityalo seCamellia sinensis iye yathandwa phakathi kwezihlwele kumashumi eminyaka ngenxa yezibonelelo zempilo ezixeliweyo kakhulu, nokuba kukuphulukana nobunzima, ukudumba okanye ukudumba.
Izibonelelo zokuSela iTi eluhlaza
Ukusela iti eluhlaza kunokuba ethandekayo , kuba i-L-theanine ekuyo kukholelwa ukuba inikezela ngezibonelelo ezikhulu kwimpilo, njengokunciphisa uxinzelelo kunye nokunciphisa umngcipheko wesifo sentliziyo. Iti eluhlaza iqulethe umxube wee-polyphenolic compounds ezinje nge-flavanols, flavonoids kunye ne-phenolic acid, ezizinto ezizodwa ze-antioxidants ezizama ukuthintela iiseli ezibangela umhlaza kwaye zizama ukutshabalalisa inkqubo .
Kungade kunciphise umngcipheko okhulayo womhlaza, kodwa ubusazi ukuba iti eluhlaza ineziphumo zayo ebezingalindelekanga? Kubalulekile ukuba uyisebenzise ngokumodareyitha. Ukusela iti eluhlaza Ngexesha lokukhulelwa akulunganga kuba ine-caffeine. Ukutya kweCaffeine kuhlala kukhuthazwa xa ukhulelwe.
Abo banonyamezelo oluphantsi ikhafeyini iyakhathaza ngokungenisa, njengoko kunokubangela ukutsha kwentliziyo, intloko ebuhlungu, urhudo, uxinzelelo lwegazi kunye neswekile. Ke, masifumanise icala eliphantsi lokusela iti eluhlaza. Makhe sijonge kwiziphumo ebezingalindelekanga zokusela iti eluhlaza.
Ndingayisela kangakanani iti eluhlaza ndilusele ngemini?
Ngenxa ye izifundo kwaye ngokweengcali zempilo, kulungile ukusela iikomityi ezimbini ukuya ezintlanu zeti eluhlaza ngosuku, kunye ne-3 lukhetho olusempilweni.
Yimalini iti eluhlaza kakhulu?
Ezonyango izifundo Chaza ukuba i-10 yeekomityi zeti eluhlaza lusuku oluphezulu. Ukuba unovakalelo kwi-caffeine okanye unesifo sokungalali, iikomityi ezili-10 zeti eluhlaza ziya kuba zininzi kakhulu kwinkqubo yakho-ke namathela ku-2 okanye ku-3.
Liliphi elona xesha lilungileyo lokusela iti eluhlaza?
Sela iti eluhlaza kusasa malunga ne-10: 00 ukuya ku-11: 00 ngokuhlwa okanye kwangoko ebusuku. Ungasela ikomityi yeti eluhlaza phakathi kokutya, umzekelo, iiyure ezimbini ngaphambi okanye emva kokukhulisa ukutya okunezakha mzimba kunye nokufunxwa kwentsimbi. Ukuba unengxaki ye-aneamia, thintela ukusela iti eluhlaza kunye nokutya
1. Oonobangela Bentloko
Ungasokola intloko ebuhlungu ekuhambeni kwexesha ukuba usebenzisa inani elininzi letiyi eluhlaza ixesha elide. Iya kubangela iintlungu ezibi ngenxa yomxholo wecaffeine eselwayo.
2. Nciphisa ukufunxa intsimbi
Ukusela iti eluhlaza kuya kuphazamisa ukufunxeka kwezondlo . Umxube ophambili weti uyadibanisa nentsimbi, ibangele ukuba ilahlekelwe yipropathi ye-antioxidant, ukunciphisa ukufunxeka kwentsimbi ekutyeni. Ukungabikho kwentsimbi kunokukhokelela ekuphefumlweni umoya, intloko ebuhlungu kunye nokudinwa. Ungayitya iti eluhlaza iiyure ezi-2 ngaphambi okanye emva kwesidlo ukuze ungaphulukani nayo intsimbi . Umxholo wetannin kwiti eluhlaza uya kunciphisa ukubakho kwentsimbi. Kufuneka ithathwe nokuba yeyure ezi-2 ngaphambi okanye iiyure ezi-4 emva kolawulo lwentsimbi.
Ukutya iti eluhlaza kunye i-iron yokutya (inyama ebomvu kunye nemifuno eluhlaza) inganciphisa izibonelelo zempilo yeeyi.
3. Unobangela weengxaki zesisu
Ukusetyenziswa kakhulu kwetiyi eluhlaza kunokuba neziphumo ezibi njengoko iqulethe i-caffeine kunye ne-antioxidant polyphenols ezinokubangela i-asidi kunye neengxaki ezinxulumene noko. Iitannins ezikhoyo kwitayi eluhlaza ziyanda ubumuncu esiswini kunye nesisu esibuhlungu, isicaphucaphu kunye nokuqhinwa. Ke, ukusebenzisa iti eluhlaza kwisisu esingenanto kufuneka kuthintelwe. Abantu abanesifo sezilonda esiswini kufuneka badlulise ukusela iti eluhlaza kuba bezakuzama ukukhuthaza isisu esiswini .
Kukhuselekile kwabanye abantu ukuba badla iiglasi ezi-2-3 zemihla eluhlaza yonke imihla.
4. Ichaphazela indlela yokulala
Ungaze usele iti eluhlaza phambi kokuba ungene ebhedini njengoko icaffeine ekuyo ingavimba izinto ezinokubangela ukuba ulale kwingqondo kwaye ngaloo ndlela iyakwenza uqaphele kwaye ugxile- into ongafuni ukuba yiyo ngelixa uzama ukuvala iliso.
Abafazi abakhulelweyo kunye nabasetyhini abancancisayo kufuneka banciphise ukutya iti eluhlaza, njengoko inecaffeine. Iti inokudlula kubisi lwebele kwaye iya kubangela ukuphazamiseka kokulala kubongikazi usana . Umxholo wecaffeine, xa ugqithile, unokubangela ukulala, ukuba nochuku kunye novalo.
5. Unobangela Ukonakala kwesibindi
Iipolyphenol ezifumaneka kwiti eluhlaza, xa zininzi zinokubangela iingxaki ezithile zempilo esibindini nasezintso. Ngokwe- ukufunda , ukwakhiwa kwe-caffeine enokucinezela isibindi. Ke, kuphephe ukusebenzisa ngaphezu kwe-4 ukuya kwi-5 iikomityi zeti eluhlaza yonke imihla.
6. Unobangela Ukubetha kwentliziyo ngokungaqhelekanga
Kubantu abaphethwe yi izifo zentliziyo , iti eluhlaza ayinakuba lukhetho olufanelekileyo. Nangona kunqabile, uphononongo lubonakalisile ukuba iti eluhlaza inyusa uxinzelelo lwegazi kwaye inokuphazamisa amayeza athile egazi.
7. Iimpembelelo zeMpilo yeTambo
Ukusetyenziswa okugqithisileyo kweti eluhlaza kuyandisa umngcipheko isifo samathambo ezifana ne-osteoporosis kubantu abasengozini. Iimpawu zeti eluhlaza zithintela ukufunxeka kwecalcium, ekhokelela ekonakaleni kwethambo.
Nciphisa ukungenisa kwakho kwiikomityi ezi-2 ukuya kwezi-3 zeti eluhlaza xa usemngciphekweni wawo nawuphi na isifo samathambo .
8. Ngamana angabangela ukuphazamiseka kwegazi
Ukusetyenziswa kakhulu iti eluhlaza kunokubangela ukuphazamiseka kwegazi kwiimeko ezinqabileyo. Ezinye iikhompawundi kumanqanaba anciphisa iti asempilweni e-fibrinogen, iprotein encedisa igazi ekunqandeni kunye nokuthintela ioksijini yee-acid ezinamafutha, ezinokukhokelela ekunciphiseni ukungqinelana kwegazi .
Ke, ukuba unengxaki yokunqongophala kwegazi, sisixhobo sokuphepha ukusela iti eluhlaza.
Ngaphandle kwazo zonke ezi zinto, ukugqithisa kweti eluhlaza kunokukwenza uzive unesiyezi okanye ukhaphukhaphu njengoko icaffeine inciphisa ukuhamba kwegazi ukuya kwingqondo kunye nenkqubo yovalo, okukhokelela kwisifo sokuhamba, isicaphucaphu kunye nokugabha.
Kwinqaku lokugqibela…
Ngamakhulu kunye namawaka okutya okunempilo okusingqongileyo, kunokuba nokudideka ukukhetha okulungileyo. Kumgca ofanayo, xa sikhetha ezifanelekileyo, ubungakanani kunye nokutya okucetyiswayo kuya kuba ngumbuzo olandelayo. Kwaye mandikuxelele into-yenye yezona zinto zibalulekileyo ekufuneka zithathelwe ingqalelo. Kungenxa yokuba into inokukunceda ukuphucula impilo yakho, ukuyitya ngobuninzi bayo akunakuze kuncede kodwa kukuchaphazela impilo yakho ngokungalunganga. Ungalibali- ukumodareyitha kubalulekile!
USneha KrishnanAmayeza ngokubanziMBBS Yazi ngakumbi
