He Tino Whakarei Ake Ngā Ārai Mate Pūtaiao i te Tī Hauora?
Whakarāpopototanga tere: "Tea hauora" e pā ana ki tētahi mea motuhake ranunga otaota kei roto rau teri, te kākano casia, purapura moringa, rau maperi, a tea matomato. Tona āhuatanga antioxidant nau mai polyphenols pērā i kakini (tī matomato), flavonoids (rau rōhi, rau māpere), me Huaora C (mōringa). Te tea Green he taunakitanga tangata kaha mō pānga antioxidant. Te rau Lotus a moringa whakaatu i te pūmanawa i roto i rangahau taiwhanga, engari he iti noa ngā raraunga tangata. Hei whakanui ake te mimiti ārai mate, waiho kia 5-7 meneti, kaua e tāpirihia he miraka, ā, inumia he mea hou te wai. Kāore he tī hei whakakapi i tētahi kai e nui ana i ngā hua me ngā huawhenua.
Ripanga o Ihirangi
- 1. He aha te "Tī Hauora" i roto i tēnei tuhinga?
- 2. He aha te mahi a ngā antioxidants i roto i te tī?
- 3. Te Ihirangi o te Antioxidant e ai ki te Kai o te Tī
- 4. Te Pānga o te Pīni ki ngā Taumata Ārai Matewai
- 5. Ngā Hua Hauora o ngā Ārai Matewaiora o te Tī
- 6. Ngā Here me ngā Whakaaro Haumaru
- 7. Nga Rapu Uiui
- 8. Whakamutunga
He aha te "Tī Hauora" i roto i tēnei tuhinga?
I roto i tēnei tuhinga katoa, "Tī Hauora" e pā ana ki tētahi mea kua ata hangaia ranunga otaota kei roto hoki:
- Te rau Lotus (Nelumbo nucifera)
- He kākano Cassia (Cassia obtusifolia)
- Moringa uri (Moringa oleifera)
- Te rau maperi (Morus alba)
- Te tea Green (Camellia sinensis)
Kua hangaia tēnei ranunga hei whakarato i te whānuitanga o ngā momo antioxidants mai i ngā pūtake tipu rerekē. Heoi, he rerekē rawa ngā taunakitanga pūtaiao mō ia kai.
Me pēhea te mahi a ngā antioxidants i roto i te tī?
antioxidants he matū hei whakakore i ngā tuhi koreutu — ngā ngota pūmau kore e taea te kino i ngā pūtau, ngā pūmua, me te DNA. Tī antioxidants nō te akomanga tuatahi e kiia nei ko polyphenols, kei roto ko:
| Momo Polyphenol | Kitea I roto | Pānga e mōhiotia ana |
|---|---|---|
| Ngā Katekini (EGCG) | Te tea Green | He kaha te antioxidant, he anti-inflammatory |
| flavonoids | Rau rōhi, rau māpere | Te whakaheke korehau |
| Anthraquinones | He kākano Cassia | Ārai mate ngawari, rongoā whakamāmā |
| Quercetin | Moringa | Ārai-mumura, tautoko ārai mate |
| Nga konaa | Te nuinga o te ti | He mea whakakoi, he mea ārai mate |
Ina piki koe rau tii or otaota i roto i te wai wera, ka tangohia mai ēnei matū ka wātea mō te mimiti.
Te Ihirangi o te Ārai Matewaiora e ai ki te Kai o te Tī (Whakataurite Taunakitanga)
| Ingoa | Ārai Mate Pūmua | Te Kaha o ngā Taunakitanga | Notes |
|---|---|---|---|
| Te tea Green | EGCG (catechin) | Kaha (ngā rangahau tangata) | Ngā mea tino rangahautia; 50-100 mg EGCG mō ia kapu |
| Te rau Lotus | Ngā flavonoid, ngā alkaloid | Iti (mō te kararehe anake) | Ngā raraunga tangata iti |
| Moringa uri | Huaora C, quercetin | Iti ki te whakaōrite | Tātaritanga kai anake |
| Te rau maperi | Rutin, flavonoids | Iti (i roto i te vitro) | Ko te nuinga he rangahau taiwhanga |
| He kākano Cassia | Anthraquinones | tino iti | Te nuinga e whakamahia ana mō te nakunaku |
Tango matua: Te tea Green koinei anake te kai whakauru i roto i tēnei ranunga me ngā taunakitanga kaha a te tangata mō painga antioxidantHe maha ngā momo otaota e tāpirihia ana, engari kāore i te rawaka ngā rangahau haumanu pakari.
Te Pānga o te Pia ki ngā Taumata Ārai Matewai
Ki te whiwhi i te nuinga antioxidants Tuhinga ka whai mai Tea hauora, whai i ēnei tohutohu e ahu mai ana i ngā taunakitanga:
| Tuhinga | Te tūtohutanga | He aha |
|---|---|---|
| Te pāmahana wai | 70-85°C mō te tī matomato; 100°C mō ngā otaota | Ka whakangaromia ngā catechin e te wera rawa; kāore e taea te tango mai e te makariri rawa |
| Te wa whakaheke | Tī matomato: 3-5 meneti; Ranunga otaota: 5-7 meneti | Ka nui ake ngā polyphenols ka tangohia mai i te whakatō roa. |
| Tea-ki-wai ōwehenga | 1 tīpune mō ia 250 ml | Paerewa mō te tango tino pai |
| Ngā tāpiri | Kaua e miraka; he pai te rēmana | Ka herea te miraka ki ngā catechin, ka whakaiti i te mimiti |
| kaha mohou | Inuhia i roto i te 30 meneti i muri i te hanga pia | Ka memeha haere ngā antioxidants i roto i te wā |
He aha hei karo: Te whakamahi anō i ngā rau tī (he 50-70% iti iho ngā antioxidants i te tuarua o ngā pari), te tāpiri huka (kāore he pānga ki ngā antioxidants engari ka tāpirihia he Calories), me te whakamahi kohua te wai i runga i te tī matomato (ka whakangaro i te EGCG).
Ngā Hua Hauora o ngā Ārai Matewaiora o te Tī (Ngā Kōrero a te Pūtaiao)
Te kiri kiri
- Tiaki UV: EGCG mai i te tī matomato ka whakaiti i te hanganga o ngā pūtau kua wera i te rā (ngā rangahau tangata).
- Tautoko Collagen: antioxidants āwhina ki te tiaki i ngā mea o nāianei koha mai i te kino tuwhena kore utu.
- Anti-mumura: Kia marino whero a te riri.
Heart Hauora
- Cholesterol: Ngā catechin tī matomato ka taea te whakaiti paku Cholesterol LDL (e whakaū ana ngā tātaritanga-meta).
- Te pēhanga toto: Ka taea e te kai auau te whakaiti i te te pēhanga toto systolic mā te 2-3 mmHg.
Mahi Hinengaro
- Neuroprotection: E ai ki ngā rangahau mate urutā, he iti ake te mōrearea o te hunga inu tī ki te te whakaheke hinengaro.
- Kawheine + L-theanine: Whakapai ake arotahi me te kore ohorere.
Tautoko Tae
- antioxidants whakaiti te ahotea oxidative, e tautoko ana te mahi a ngā pūtau ārai mate.
- Moringa whakarato Huaora C, a mohiotia whakapakari ārai mate.
Whakahaere Taumaha
- Te kawheine o te tī matomato a EGCG whakapiki ake i thermogenesis mā te 4-5% (pānga iti).
Tuhipoka nui: Ko te nuinga o ēnei painga e hono ana ki tea matomato, ehara i te mea me te katoa Tea hauora ranunga. Ngā pānga mai i rau teri, te kākano casia, moringa, a rau maperi kāore i te tino whakapumautia i roto i te tangata.
Nga here me nga whakaaro haumaru
Tea hauora he haumaru te nuinga mō ngā pakeke hauora ina kainga i te iti noa (1-2 kapu ia rā). Heoi, whakaarohia ēnei e whai ake nei:
Ihirangi Kawheine
Te tea Green Kei kawhe (tata ki te 30-50 mg ia kapu). Tērā pea ka pāngia te hunga tairongo e:
- ohoroa
- Te awangawanga, te ohooho ranei
- Ngakau tere
- Pouri te nakunaku
Ko wai me karo, me whakawhāiti rānei i te tī hauora
| rōpū | take |
|---|---|
| E hapu ana, e u ana ranei | Ka whiti te kawheine i te whenua whānau; kāore i te kitea he raraunga haumaru mō ētahi otaota |
| tamariki | Te aro ki te kawheine; kāore anō kia whakatūria he horopeta haumaru |
| Ngā tāngata whai mate toto iti | Ka ārai ngā tannins tī i te mimiti rino (inuhia i waenga i ngā kai) |
| Te hunga e tango ana i ngā rongoā whakaheke toto | Kei roto i te tī matomato te huaora K |
| Ko nga taangata he iti te toto toto | Ka taea e te rau rōhi te whakaheke ake i te toto toto |
| Nga tangata mate huka | Tērā pea ka whakahekehia te huka toto e te rau rōhi me te rau māpere; kia āta tirohia |
Whakawhitiwhiti rongoa
- Nga rongoa whakaheke toto: Pānga tāpiri pea mō te whakaheke toto toto.
- Nga rongoa mate huka: Te mōrearea o te hypoglycemia.
- Nga whakaheke toto: Tērā pea ka pāngia te tinana e te huaora K i roto i te tī matomato.
- Nga taapiri rino: Inuhia kia kotahi te haora te tawhiti i te inu tī.
Whakatūpato ki te Kākano Cassia
He kākano Cassia he ngawari ngā hua whakarei. Ka pā pea te kai nui rawa te matereti or koretake o te hiko.
Pātai Auau
P: Kia pehea te nui o te tī antioxidant me inu e au i ia rā?
A: 2-3 kapu o tea matomato 1-2 kapu rānei o te Tea hauora He pai te ranunga mō te nuinga o ngā pakeke hauora. Mā te neke atu i te 5 kapu ka nui ake ngā pānga taha, engari kāore he painga anō.
P: He pai ake te Tī Hauora i te tī matomato noa mō ngā antioxidants?
A: Ehara i te mea. Te tea Green anake he taunakitanga kaha ā-tangata. Ka whakarato ngā otaota tāpiri i te whānuitanga engari kāore he taunakitanga tāpiri kua whakamātauhia te painga o te antioxidant i te tangata.
P: Ka taea e au te inu i te Tī Hauora i te puku kau?
A: Kāore i te tūtohutia. Ko te uaua a kawhe tērā pea ka pāngia e te whakapairuaki, te mamae rānei o te puku. Engari, me inu i muri i te kai.
Q: Ka whakangarohia ngā antioxidants e te tāpiri honi, rēmana rānei?
A: Lemon he pai, ā, tera pea ka āwhina i te mimiti. Honey tāpiri huka engari kāore e whakangaro antioxidants.
P: Kia pēhea te roa o te noho o ngā antioxidants i roto i tōku tinana i muri i te inu tī?
A: Ka puta te taumata tiketike rawa atu i roto i te toto i roto i te 1-2 hāora i muri i te kai. He wā poto noa iho ngā pānga, nō reira me kai auau.
P: Ka taea e te tī te whakakapi i ngā hua me ngā huawhenua mō ngā antioxidants?
A: Kaore. tea he tāpiringa ki tētahi kai e whai kiko ana i ngā hua me ngā huawhenua tae kanapa, ehara i te mea hei whakakapi,.
Me pēhea te whakanui ake i ngā painga antioxidant mai i te tī hauora
- Inuhia kia hou — Hangaia he kapu hou i ia wā; kaua e rongoatia te tī kua kohuatia mō ngā haora maha.
- Waiho te miraka — Ka herea te Casein i roto i te waiū ki kakini, ka whakaiti i te mimiti tae atu ki te 80%.
- Tāpirihia he pēhi rēmana - huaora C ā, ka āwhina te waikawa ki te whakau kakini.
- Kaua e tino pari rawa — Kawa uaua whakanuia me te kore e tāpiri atu i ētahi atu mea whai hua polyphenols.
- Hurihia ō tī — He rerekē ngā momo tipu e tuku ana i ngā momo rerekē antioxidants; he pai te kanorau.
Opaniraa
e Tea hauora tino whakanui antioxidants? Ae, engari he iti noa iho, nā te mea he nui te tī matomato i roto. te rau teri, moringa, rau maperi, a te kākano casia tāpirihia he momo kai engari kāore i te kaha te taunakitanga a te tangata mō te hiranga pānga antioxidantKo te inu i te 1-2 kapu i ia rā, he mea hanga tika, kāore he miraka, he huarahi pai hei tāpiri atu ki tō te kai antioxidantHeoi, ehara i te mea hei whakakapi mō tētahi kai taurite e nui ana i ngā hua, ngā huawhenua, me ngā kai katoa.
Mena kei te hiahia koe ki te whakamātau i tētahi mea i hangaia ma te whakaaro nui ranunga tī otaota, Laicuherb Tuhinga o mua Tea hauora te tātai e whakakotahi ana i ēnei kai. Mō ngā pātai e pā ana ki te haumaru, te tātai, ngā hononga mahi tahi rānei, whakapā mai hi@laicuherb.com.
Tohutoro
- Kumar, S., & Pandey, AK (2013). Te matū me ngā mahi koiora o ngā flavonoids: He tirohanga whānui. Te Pūtaiao Rangahau o te Ao, 2013, 162750.
- Serafini, M., Del Rio, D., N'Dri, D., Bettuzzi, S., & Peluso, I. (2011). Nga painga hauora o te tii. I roto Rongoā otaota: Ngā āhuatanga koiora-ngota me te haumanu (putanga tuarua). CRC Press/Taylor & Francis.
- Cabrera, C., Artacho, R., & Giménez, R. (2006). Nga painga o te tea matomato-he arotake. Tuhinga o mua, 25 (2), 79-99.
- Eichenberger, P., Mettler, S., Arnold, M., & Colombani, PC (2010). Kāore he pānga o te kai i te tangohanga tī matomato mō ngā wiki e toru ki te mahi whakamātautau wā i roto i ngā tāne kua whakangungua ki te manawanui. Te Hautaka ā-Ao mō te Rangahau Huaora me te Kai, 80 (1), 54-64.
- Pham-Huy, LA, He, H., & Pham-Huy, C. (2008). Ngā rauropi kore utu, ngā antioxidants i roto i te mate me te hauora. Te Hautaka Ao mō te Pūtaiao Hauora Koiora, 4 (2), 89-96.
- Khan, N., & Mukhtar, H. (2013). Te tī me te hauora: Ngā rangahau i roto i te tangata. Hoahoa Whakaaetanga o Naianei, 19 (34), 6141-6147.
Mō te Kaituhi
Laicuherb
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