Ithimba labahleli beForbes Health lizimele futhi linenjongo.Ukuze sisekele imizamo yethu yokubika futhi siqhubeke nokugcina lokhu okuqukethwe kumahhala kubafundi bethu, sithola isinxephezelo ezinkampanini ezikhangisa kuForbes Health.Kunemithombo emibili eyinhloko yalesi sinxephezelo.Okokuqala, sinikeza abakhangisi ukubekwa okukhokhelwayo ukuze babonise okunikezwayo kwabo.Isinxephezelo esisitholayo salokhu kubekwa sithinta ukuthi okunikezwayo kwabakhangisi kuvela kanjani futhi kuphi kusayithi.Le webhusayithi ayimele zonke izinkampani nemikhiqizo etholakala emakethe.Okwesibili, siphinde sifake izixhumanisi ezinikezwa abakhangisi kwezinye izihloko;uma uchofoza lezi “zixhumanisi ezihambelanayo” zingase zingenise imali kuwebhusayithi yethu.
Isinxephezelo esisithola kubakhangisi asinathonya ezincomweni noma izeluleko ezinikezwa yithimba lethu labahleli kuma-athikili e-Forbes Health nanoma yikuphi okuqukethwe kokuhlela.Nakuba silwela ukukunikeza ulwazi olunembile nolwakamuva esikholelwa ukuthi luyoba usizo kuwe, i-Forbes Health ayiqinisekisi futhi ayikwazi ukuqinisekisa ukuthi noma yiluphi ulwazi olunikeziwe luphelele futhi alwenzi nezethulo noma iziqinisekiso ngokunemba kwalo noma ukusebenza kwalo.
Izinhlobo ezimbili ezivamile zetiye eline-caffeine, itiye eliluhlaza kanye netiye elimnyama, zenziwe ngamaqabunga e-Camellia sinensis.Umehluko phakathi kwalawa matiye amabili izinga le-oxidation angena emoyeni ngaphambi kokoma.Ngokuvamile, itiye elimnyama liyavutshelwa (okusho ukuthi ama-molecule kashukela aphulwa ngezinqubo zamakhemikhali emvelo) kodwa itiye eliluhlaza alikho.I-Camellia sinensis kwaba isihlahla setiye sokuqala esatshalwa e-Asia futhi sesisetshenziswe njengesiphuzo nomuthi izinkulungwane zeminyaka.
Kokubili itiye eliluhlaza nelimnyama liqukethe i-polyphenols, izinhlanganisela zezitshalo okuye kwacwaningwa kuzo izici zayo ze-antioxidant nezokulwa nokuvuvukala.Qhubeka ufunde ukuze ufunde kabanzi mayelana nezinzuzo ezivamile nezihlukile zalawa tiye.
UDanielle Crumble Smith, udokotela wezokudla obhalisiwe e-Vanderbilt Monroe Carell Jr. Isibhedlela Sezingane endaweni yase-Nashville, uthi indlela itiye eliluhlaza nelimnyama elicutshungulwa ngayo idala ukuthi uhlobo ngalunye lukhiqize izinhlanganisela eziyingqayizivele ze-bioactive.
Olunye ucwaningo lubonisa ukuthi ama-antioxidants etiye elimnyama, ama-theaflavin kanye ne-thearubigins, angasiza ekuthuthukiseni ukuzwela kwe-insulin nokulawula ushukela wegazi."Olunye ucwaningo luye lwabonisa ukuthi itiye elimnyama lihlotshaniswa ne-cholesterol ephansi [futhi] isisindo esithuthukisiwe kanye namazinga kashukela egazini, okungase kube ngcono imiphumela yenhliziyo nemithambo yegazi," kusho udokotela wezokwelapha wangaphakathi oqinisekisiwe webhodi u-Tim Tiutan, uDkt.kanye nomsizi kadokotela okhona e-Memorial Sloan-Kettering Cancer Center eNew York City.
Ukuphuza izinkomishi ezingaphezu kwezine zetiye elimnyama ngosuku kunciphisa ingozi yesifo senhliziyo, ngokusho kokubuyekezwa kocwaningo lwango-2022 olushicilelwe kuFrontiers in Nutrition.Nokho, ababhali baphawula ukuthi ukuphuza izinkomishi ezingaphezu kwezine zetiye (izinkomishi ezine kuya kweziyisithupha ngosuku) kungase kwandise ingozi yesifo senhliziyo [3] Yang X, Dai H, Deng R, et al.Ukuhlangana phakathi kokusetshenziswa kwetiye nokuvimbela isifo senhliziyo: ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-meta-response ye-dose.Imingcele yokudla.2022;9:1021405.
Izinzuzo eziningi zezempilo zetiye eliluhlaza kungenxa yokuqukethwe kwayo okuphezulu kwama-catechin, ama-polyphenols, angama-antioxidants.
Ngokusho kweNational Center for Complementary and Integrative Medicine e-National Institutes of Health, itiye eliluhlaza liwumthombo omuhle kakhulu we-epigallocatechin-3-gallate (EGCG), i-antioxidant enamandla.Itiye elihlaza kanye nezingxenye zalo, okuhlanganisa i-EGCG, liye lafundelwa amandla abo okuvimbela izifo ze-neurodeergenerative ezifana nesifo i-Alzheimer's.
“I-EGCG esetiyeni eliluhlaza muva nje kutholakale ukuthi iphazamisa ama-tau protein tangles ebuchosheni, agqame kakhulu kusifo i-Alzheimer’s,” kusho u-RD, isazi sezokudla esibhalisiwe nomqondisi we-Cure Hydration, okuyinhlanganisela yesiphuzo se-electrolyte esekwe esitshalweni.Sarah Olszewski.“Esifo i-Alzheimer's, amaprotheni e-tau ahlangana ngokungavamile abe ama-fibrous tangles, abangele ukufa kwamangqamuzana obuchopho.Ngakho ukuphuza itiye eliluhlaza [kungase] kube indlela yokuthuthukisa ukusebenza kwengqondo nokunciphisa ingozi yesifo i-Alzheimer.”
Abacwaningi bafunda nemiphumela yetiye eliluhlaza esikhathini sokuphila, ikakhulukazi maqondana nokulandelana kwe-DNA okubizwa ngokuthi ama-telomere.Ubude be-telomere obufushanisiwe bungase buhlotshaniswe nokuncipha kweminyaka yokuphila kanye nokwanda kokugula.Ucwaningo lwakamuva lweminyaka eyisithupha olwanyatheliswa kuyi-Scientific Reports oluhilela ababambiqhaza abangaphezu kuka-1,900 luphethe ngokuthi ukuphuza itiye eliluhlaza kubonakala kunciphisa amathuba okuba kuncipha kwe-telomere uma kuqhathaniswa nokuphuza ikhofi neziphuzo ezibandayo [5] Sohn I, Shin C. Baik I Association of green tea , ikhofi, nokuphuzwa kweziphuzo ezithambile ezinezinguquko ze-longitudinal kubude be-leukocyte telomere.Imibiko yesayensi.2023;13:492..
Mayelana nezakhiwo ezithile zokulwa nomdlavuza, uSmith uthi itiye eliluhlaza linganciphisa ingozi yomdlavuza wesikhumba nokuguga kwesikhumba ngaphambi kwesikhathi.Ukubuyekezwa kwe-2018 eshicilelwe kumagazini i-Photodermatology, i-Photoimmunology kanye ne-Photomedicine iphakamisa ukuthi ukusetshenziswa kwe-topical yetiye polyphenols, ikakhulukazi i-ECGC, kungasiza ukuvimbela imisebe ye-UV ukuthi ingene esikhumbeni futhi ibangele ukucindezeleka okwenziwe nge-oxidative, okungenzeka kunciphise ingozi yomdlavuza wesikhumba [6] Sharma P. , Montes de Oca MC, Alkeswani AR njll. I-polyphenols yetiye ingavimbela umdlavuza wesikhumba obangelwa i-ultraviolet B. Photodermatology, i-photoimmunology kanye ne-photomedicine.2018;34(1):50–59..Nokho, kudingeka izivivinyo eziningi zomtholampilo zabantu ukuze kuqinisekiswe le miphumela.
Ngokusho kokubuyekezwa kuka-2017, ukuphuza itiye elihlaza kungase kube nezinzuzo zokuqonda, okuhlanganisa ukunciphisa ukukhathazeka nokuthuthukisa inkumbulo nokuqonda.Okunye ukubuyekezwa kwe-2017 kuphethe ngokuthi i-caffeine ne-L-theanine etiyeni elihlaza ibonakala ithuthukisa ukugxila futhi inciphisa ukuphazamiseka [7] Dietz S, Dekker M. Imiphumela yetiye elihlaza phytochemicals emoyeni nasekuqondeni.Idizayini yesimanje yezidakamizwa.2017;23(19):2876–2905..
"Kudingeka ucwaningo olwengeziwe ukuze kutholwe izinga eligcwele kanye nezindlela zemiphumela ye-neuroprotective ye-green tea compounds kubantu," kuxwayisa uSmith.
"Kubalulekile ukuqaphela ukuthi imiphumela emibi eminingi ihlotshaniswa nokusetshenziswa ngokweqile (kwetiye elihlaza) noma ukusetshenziswa kwezithako zetiye ezihlaza, ezingase ziqukathe ukugxila okuphezulu kakhulu kwama-bioactive compounds kunetiye eliphekiwe," kusho uSmith.“Kubantu abaningi, ukuphuza itiye eliluhlaza ngokusesilinganisweni ngokuvamile kuphephile.Nokho, uma umuntu enezinkinga ezithile zempilo noma ephuza imithi, ngaso sonke isikhathi kutuswa ukuba abonane nodokotela ngaphambi kokwenza izinguquko ezinkulu ekuphuzeni kwakhe itiye eliluhlaza.”
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Nakuba kokubili itiye elimnyama neliluhlaza liqukethe i-caffeine, itiye elimnyama ngokuvamile linokuqukethwe okuphezulu kwe-caffeine, kuye ngokucubungula nezindlela zokuphuza, ngakho-ke kungenzeka ukuthi likhulise ukuqapha, kusho uSmith.
Ocwaningweni lwango-2021 olwanyatheliswa kumagazini we-African Health Sciences, abacwaningi baphetha ngokuthi ukuphuza inkomishi eyodwa kuya kwezine zetiye elimnyama ngosuku, kanye nokudla kwe-caffeine okusukela ku-450 kuya ku-600 milligrams, kungasiza ekuvimbeleni ukudangala.Imiphumela yetiye elimnyama nokusetshenziswa kwe-caffeine engcupheni yokudangala phakathi kwabathengi betiye elimnyama.Isayensi Yezempilo Yase-Afrika.2021;21(2):858–865..
Obunye ubufakazi bubonisa ukuthi itiye elimnyama lingathuthukisa kancane impilo yamathambo futhi lisize ukuphakamisa umfutho wegazi kubantu abanomfutho wegazi ophansi ngemva kokudla.Ukwengeza, ama-polyphenols nama-flavonoids etiyeni elimnyama angasiza ekunciphiseni ukucindezeleka kwe-oxidative, ukuvuvukala kanye ne-carcinogenesis, kusho uDkt Tiutan.
Ucwaningo lwango-2022 lwabesilisa nabesifazane abacishe babe ngu-500,000 abaneminyaka engama-40 kuya kwengama-69 bathola ukuhlangana okusesilinganisweni phakathi kokuphuza izinkomishi ezimbili noma ngaphezulu zetiye elimnyama ngosuku kanye nengozi ephansi yokufa uma kuqhathaniswa nabangaliphuzi itiye.UPaul [9] Inoue - Choi M, Ramirez Y, Cornelis MC, et al.Ukusetshenziswa kwetiye kanye nembangela kanye nokufa kwembangela ethile e-UK Biobank.Ama-Annals of Internal Medicine.2022;175:1201–1211..
"Lesi yisifundo esikhulu kunazo zonke sohlobo lwayo kuze kube manje, isikhathi sokulandelela esingaphezu kweminyaka eyishumi kanye nemiphumela emihle mayelana nokunciphisa ukufa," kusho uDkt. Tiutan.Kodwa-ke, okutholwe yilolu cwaningo kuyaphikisana nemiphumela exubile yezifundo ezedlule, wengeza.Ukwengeza, uDkt. Tiutan waphawula ukuthi ababambiqhaza bocwaningo babemhlophe ngokuyinhloko, ngakho ucwaningo olwengeziwe luyadingeka ukuze kuqondwe ngokugcwele umphumela wetiye elimnyama ekufeni kwabantu abaningi.
Ngokusho kwe-National Library of Medicine ye-National Institutes of Health, amanani alinganiselwe wetiye elimnyama (angabi ngaphezu kwezinkomishi ezine ngosuku) aphephile kubantu abaningi, kodwa abesifazane abakhulelwe nabancelisayo akufanele baphuze izinkomishi ezingaphezu kwezintathu ngosuku.Ukusebenzisa ngaphezu kwalokho okunconyiwe kungase kubangele ubuhlungu bekhanda nokushaya kwenhliziyo okungajwayelekile.
Abantu abanezimo ezithile zezokwelapha bangase babe nezimpawu eziba zimbi nakakhulu uma bephuza itiye elimnyama.I-US National Library of Medicine iphinde ithi abantu abanezimo ezilandelayo kufanele baphuze itiye elimnyama ngokuqapha:
UDkt. Tiutan utusa ukukhuluma nodokotela wakho mayelana nendlela itiye elimnyama elingase lihlangane ngayo nemithi ethile, okuhlanganisa ama-antibiotics nemithi yokucindezeleka, isifuba somoya nesithuthwane, kanye nezinye izithasiselo.
Zombili izinhlobo zetiye zinezinzuzo zezempilo ezingaba khona, nakuba itiye eliluhlaza liphakeme kancane kunetiye elimnyama ngokwemiphumela esekelwe ocwaningweni.Izici zomuntu siqu zingakusiza ukuthi unqume ukuthi ukhetha itiye eliluhlaza noma elimnyama.
Itiye elihlaza lidinga ukwenziwa kahle kakhulu emanzini apholile ukuze kugwenywe ukunambitheka okubabayo, ngakho-ke lingase lifaneleke kakhulu kubantu abakhetha inqubo yokupheka ngokuphelele.Ngokusho kukaSmith, itiye elimnyama kulula ukulipheka futhi likwazi ukumelana namazinga okushisa aphezulu kanye nezikhathi zokukhuphuka ezahlukene.
Izintandokazi zokunambitha ziphinde zinqume ukuthi yiliphi itiye elifanele umuntu othile.Itiye elihlaza ngokuvamile linokunambitheka okusha, okunemifino noma kwemifino.NgokukaSmith, kuye ngemvelaphi kanye nokucubungula, ukunambitheka kwayo kungaba kusuka kushukela namantongomane kuya kusawoti kanye ne-astringent kancane.Itiye elimnyama linokunambitheka okucebile, okugqame kakhudlwana okusukela ku-malty kanye noshukela kuya kwesithelo ngisho nentuthu encane.
USmith uphakamisa ukuthi abantu abazwela i-caffeine bangase bathande itiye eliluhlaza, elivame ukuba nokuqukethwe kwe-caffeine ephansi kunetiye elimnyama futhi linganikeza i-caffeine ethambile ngaphandle kokuvuselela ngokweqile.Uyanezela ukuthi abantu abafuna ukushintsha ikhofi baye etiyeni bangathola ukuthi okuqukethwe okuphezulu kwe-caffeine yetiye elimnyama kwenza uguquko lube luncane kakhulu.
Kulabo abafuna ukuphumula, uSmith uthi itiye elihlaza liqukethe i-L-theanine, i-amino acid ekhuthaza ukuphumula futhi isebenza ngokuvumelana ne-caffeine ukuthuthukisa ukusebenza kwengqondo ngaphandle kokubangela ama-jitters.Itiye elimnyama liqukethe ne-L-theanine, kodwa ngamanani amancane.
Kungakhathaliseki ukuthi ukhetha luphi uhlobo lwetiye, cishe uzovuna izinzuzo ezithile zezempilo.Kodwa futhi khumbula ukuthi itiye lingahluka kakhulu hhayi kuphela kumkhiqizo wetiye, kodwa futhi okuqukethwe okulwa ne-antioxidant, ubusha betiye kanye nesikhathi sokukhuphuka, ngakho-ke kunzima ukuhlanganisa izinzuzo zetiye, kusho uDkt. Tiutan.Waphawula ukuthi olunye ucwaningo mayelana nezakhiwo ze-antioxidant zetiye elimnyama luhlole izinhlobo ezingama-51 zetiye elimnyama.
"Impela kuncike ohlotsheni lwetiye elimnyama kanye nohlobo nokuhlelwa kwamaqabunga etiye, okungashintsha inani lalezi zinhlanganisela eziqukethwe [etiyeni]," kusho uTutan.Ngakho-ke bobabili banamazinga ahlukene omsebenzi we-antioxidant.Kunzima ukusho ukuthi itiye elimnyama linezinzuzo eziyingqayizivele ngaphezu kwetiye elihlaza ngoba ubudlelwano phakathi kwalaba ababili buyahlukahluka kakhulu.Uma kukhona umehluko, cishe mncane.”
I-SkinnyFit Detox Tea yenziwe nge-13 metabolism-boosting superfoods ukukusiza wehlise isisindo, wehlise ukuqunjelwa futhi ugcwalise amandla.
Ulwazi oluhlinzekwe ngabakwaForbes Health ngelezinjongo zokufundisa kuphela.Impilo nempilo yakho ihlukile, futhi imikhiqizo nezinsizakalo esizibuyekezayo zingase zingasifaneli isimo sakho.Asinikezi iseluleko sezokwelapha ngasinye, ukuxilongwa noma izinhlelo zokwelashwa.Ukuze uthole iseluleko somuntu siqu, thintana nodokotela wakho.
I-Forbes Health izibophezele kumazinga aqinile obuqotho bokuhlela.Konke okuqukethwe kunembile ngokolwazi lwethu ngesikhathi sokushicilela, kodwa okunikezwayo okuqukethwe ngaphakathi kungase kungasatholakali.Imibono eveziweyo ingeyombhali kuphela futhi ayizange ihlinzekwe, ivunyelwe noma ivunyelwe ngenye indlela abakhangisi bethu.
U-Virginia Pelley uhlala e-Tampa, eFlorida futhi wayengumhleli wephephabhuku labesifazane wangaphambili obhale ngezempilo nokuqina ku-Men's Journal, Cosmopolitan Magazine, Chicago Tribune, WashingtonPost.com, Greatist kanye ne-Beachbody.Uphinde wabhalela iMarieClaire.com, iTheAtlantic.com, iphephabhuku iGlamour, Fatherly kanye neVICE.Ungumlandeli omkhulu wamavidiyo okufaneleka ku-YouTube futhi uyakujabulela ukusefa nokuhlola imithombo yemvelo esifundazweni ahlala kuso.
UKeri Gans unguchwepheshe wezokudla obhalisiwe, uthisha we-yoga oqinisekisiwe, isikhulumi, isikhulumi, umbhali, nombhali we-The Small Change Diet.Umbiko we-Keri yi-podcast yakhe kanye nencwadi yezindaba ephuma kabili ngenyanga emsiza ekudluliseleni indlela yakhe engenambudane kodwa ejabulisayo yokuphila okunempilo.U-Hans uchwepheshe wezokudla odumile onikeze izinkulungwane zezingxoxo emhlabeni jikelele.Okuhlangenwe nakho kwakhe kuvezwe emithonjeni yezindaba edumile efana neForbes, Shape, Prevention, Women's Health, The Dr. Oz Show, Good Morning America kanye neFOX Business.Uhlala eNew York City nomyeni wakhe uBart nendodana enemilenze emine u-Cooper, isithandwa sezilwane, i-Netflix aficionado, kanye no-martini aficionado.