Gulu la olemba nkhani la Forbes Health ndi lodziyimira pawokha komanso lopanda tsankho. Pofuna kuthandizira zoyesayesa zathu zofalitsa nkhani ndikupitiliza kusunga izi kwaulere kwa owerenga athu, timalandira malipiro kuchokera kumakampani omwe amalengeza pa Forbes Health. Pali magwero awiri akuluakulu a malipiro awa. Choyamba, timapatsa otsatsa malo olipira kuti awonetse zopereka zawo. Malipiro omwe timalandira chifukwa cha malo otsatsa awa amakhudza momwe ndi komwe zopereka za otsatsa zimawonekera patsamba lino. Webusaitiyi siyiyimira makampani ndi zinthu zonse zomwe zilipo pamsika. Kachiwiri, timaphatikizanso maulalo opita ku zopereka za otsatsa m'nkhani zina; mukadina "maulalo ogwirizana" awa angapangitse kuti tsamba lathu lipeze ndalama.
Malipiro omwe timalandira kuchokera kwa otsatsa sakhudza malingaliro kapena upangiri womwe gulu lathu la olemba nkhani limapereka m'nkhani za Forbes Health kapena zilizonse zokhudzana ndi nkhani. Ngakhale timayesetsa kupereka chidziwitso cholondola komanso chaposachedwa chomwe tikukhulupirira kuti chidzakuthandizani, Forbes Health siitsimikizira ndipo singatsimikizire kuti chidziwitso chilichonse chomwe chaperekedwa ndi chokwanira ndipo sichipereka chitsimikizo chilichonse chokhudza kulondola kapena kugwiritsidwa ntchito kwake.
Mitundu iwiri yodziwika bwino ya tiyi wokhala ndi caffeine, tiyi wobiriwira ndi tiyi wakuda, imapangidwa kuchokera ku masamba a Camellia sinensis. Kusiyana pakati pa tiyi awiriwa ndi kuchuluka kwa okosijeni komwe kumachitika mumlengalenga asanaume. Kawirikawiri, tiyi wakuda amawiritsidwa (kutanthauza kuti mamolekyu a shuga amasweka kudzera mu njira zachilengedwe zamankhwala) koma tiyi wobiriwira si choncho. Camellia sinensis unali mtengo woyamba wa tiyi wolimidwa ku Asia ndipo wakhala ukugwiritsidwa ntchito ngati chakumwa komanso mankhwala kwa zaka zikwi zambiri.
Tiyi wobiriwira ndi wakuda uli ndi ma polyphenols, mankhwala a zomera omwe ali ndi mphamvu zotsutsana ndi kutupa komanso zotsutsana ndi kutupa. Pitirizani kuwerenga kuti mudziwe zambiri za ubwino wodziwika bwino komanso wapadera wa tiyi iyi.
Danielle Crumble Smith, katswiri wodziwika bwino wa zakudya ku Chipatala cha Ana cha Vanderbilt Monroe Carell Jr. ku Nashville, akuti momwe tiyi wobiriwira ndi wakuda amakonzedwera zimapangitsa kuti mtundu uliwonse upange mankhwala apadera opatsa thanzi.
Kafukufuku wina akusonyeza kuti ma antioxidants a tiyi wakuda, theaflavins ndi thearubigins, angathandize kukweza mphamvu ya insulin komanso kuwongolera shuga m'magazi. "Kafukufuku wina wasonyeza kuti tiyi wakuda umagwirizanitsidwa ndi kuchepa kwa cholesterol [ndi] kuwonjezeka kwa kulemera ndi shuga m'magazi, zomwe zingathandizenso zotsatira za mtima ndi mitsempha yamagazi," akutero dokotala wovomerezeka wamkati Tim Tiutan, Dr. medical sciences. komanso wothandizira dokotala ku Memorial Sloan-Kettering Cancer Center ku New York City.
Kumwa makapu osapitirira anayi a tiyi wakuda patsiku kumachepetsa chiopsezo cha matenda a mtima, malinga ndi kafukufuku wa 2022 wofalitsidwa mu Frontiers in Nutrition. Komabe, olembawo adawona kuti kumwa makapu opitilira anayi a tiyi (makapu anayi mpaka asanu ndi limodzi patsiku) kungapangitse chiopsezo cha matenda a mtima [3] Yang X, Dai H, Deng R, et al. Mgwirizano pakati pa kumwa tiyi ndi kupewa matenda a mtima: kuwunikanso mwadongosolo ndi kusanthula kwa mlingo. Migawidwe ya zakudya. 2022;9:1021405.
Ubwino wambiri wa tiyi wobiriwira pa thanzi ndi chifukwa cha kuchuluka kwa ma catechins, ma polyphenols, omwe ndi ma antioxidants.
Malinga ndi National Center for Complementary and Integrative Medicine ku National Institutes of Health, tiyi wobiriwira ndi gwero labwino kwambiri la epigallocatechin-3-gallate (EGCG), yomwe ndi antioxidant yamphamvu. Tiyi wobiriwira ndi zinthu zake, kuphatikizapo EGCG, zaphunziridwa kuti zingathandize kupewa matenda otupa a mitsempha monga matenda a Alzheimer's.
"EGCG mu tiyi wobiriwira posachedwapa yapezeka kuti imasokoneza ma tau protein tangles muubongo, omwe ndi ofunikira kwambiri mu matenda a Alzheimer," akutero RD, katswiri wodziwika bwino wazakudya komanso director wa Cure Hydration, chosakaniza cha electrolyte chochokera ku zomera. Sarah Olszewski. "Mu matenda a Alzheimer, tau protein imalumikizana mosazolowereka kukhala ma fibrous tangles, zomwe zimapangitsa kuti maselo a muubongo afe. ​​Chifukwa chake kumwa tiyi wobiriwira [kungakhale] njira yowonjezera magwiridwe antchito a ubongo ndikuchepetsa chiopsezo cha matenda a Alzheimer."
Ofufuza akufufuzanso momwe tiyi wobiriwira amakhudzira moyo wawo, makamaka pokhudzana ndi DNA sequences yotchedwa telomeres. Kutalika kwa telomere komwe kumafupikitsidwa kumatha kugwirizanitsidwa ndi kuchepa kwa nthawi yoyembekezera moyo komanso kuwonjezeka kwa matenda. Kafukufuku waposachedwa wa zaka zisanu ndi chimodzi wofalitsidwa mu Scientific Reports wokhudza anthu oposa 1,900 adatsimikiza kuti kumwa tiyi wobiriwira kumawoneka kuti kumachepetsa mwayi wochepa kwa telomere poyerekeza ndi kumwa khofi ndi zakumwa zoziziritsa kukhosi [5] Sohn I, Shin C. Baik I Association of green tea, coffee, and soft drink with a longitudinal change in leukocyte telomere length. Scientific reports. 2023;13:492. .
Ponena za mphamvu zinazake zotsutsana ndi khansa, Smith akuti tiyi wobiriwira ungachepetse chiopsezo cha khansa ya pakhungu komanso kukalamba msanga kwa khungu. Ndemanga ya 2018 yomwe idasindikizidwa mu magazini ya Photodermatology, Photoimmunology and Photomedicine ikuwonetsa kuti kugwiritsa ntchito tiyi wa polyphenols pamwamba, makamaka ECGC, kungathandize kupewa kuwala kwa UV kulowa pakhungu ndikuyambitsa kupsinjika kwa okosijeni, zomwe zingachepetse chiopsezo cha khansa ya pakhungu [6] Sharma P., Montes de Oca MC, Alkeswani AR etc. Tiyi wa polyphenols amatha kupewa khansa ya pakhungu yoyambitsidwa ndi ultraviolet B. Photodermatology, photoimmunology ndi photomedicine. 2018;34(1):50–59. . Komabe, mayeso ambiri azachipatala a anthu akufunika kuti atsimikizire zotsatirazi.
Malinga ndi ndemanga ya 2017, kumwa tiyi wobiriwira kungakhale ndi ubwino wamaganizo, kuphatikizapo kuchepetsa nkhawa ndikuwongolera kukumbukira ndi kuzindikira. Ndemanga ina ya 2017 inanena kuti caffeine ndi L-theanine mu tiyi wobiriwira zikuwoneka kuti zimathandizira kuyang'anira bwino ndikuchepetsa kusokonezeka [7] Dietz S, Dekker M. Zotsatira za mankhwala a tiyi wobiriwira pa malingaliro ndi kuzindikira. Kapangidwe ka mankhwala amakono. 2017;23(19):2876–2905. .
"Kafukufuku wowonjezereka akufunika kuti adziwe kuchuluka ndi njira zonse zomwe mankhwala obiriwira a tiyi amakhudzira mitsempha mwa anthu," akuchenjeza Smith.
"Ndikofunikira kudziwa kuti zotsatirapo zambiri zimagwirizanitsidwa ndi kumwa kwambiri (tiyi wobiriwira) kapena kugwiritsa ntchito zowonjezera tiyi wobiriwira, zomwe zingakhale ndi zinthu zambiri zogwira ntchito kuposa tiyi wopangidwa," adatero Smith. "Kwa anthu ambiri, kumwa tiyi wobiriwira pang'ono nthawi zambiri kumakhala kotetezeka. Komabe, ngati munthu ali ndi mavuto ena azaumoyo kapena akumwa mankhwala, nthawi zonse amalangizidwa kuti alankhule ndi dokotala asanasinthe kwambiri kumwa tiyi wobiriwira."
SkinnyFit Detox ilibe mankhwala otsekula m'mimba ndipo ili ndi zakudya 13 zopatsa mphamvu m'thupi. Thandizani thupi lanu ndi tiyi wothira detox wokhala ndi kukoma kwa pichesi.
Ngakhale tiyi wakuda ndi wobiriwira ali ndi caffeine, tiyi wakuda nthawi zambiri amakhala ndi caffeine wambiri, kutengera njira zokonzera ndi kupanga mowa, kotero ndizotheka kuti awonjezere tcheru, anatero Smith.
Mu kafukufuku wa 2021 wofalitsidwa mu magazini ya African Health Sciences, ofufuza adapeza kuti kumwa makapu amodzi mpaka anayi a tiyi wakuda patsiku, ndi kumwa caffeine kuyambira mamiligalamu 450 mpaka 600, kungathandize kupewa kuvutika maganizo. Zotsatira za kumwa tiyi wakuda ndi caffeine pa chiopsezo cha kuvutika maganizo pakati pa ogula tiyi wakuda. African Health Sciences. 2021;21(2):858–865. .
Umboni wina ukusonyeza kuti tiyi wakuda ukhoza kupititsa patsogolo thanzi la mafupa ndikuthandizira kukweza kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi kochepa atatha kudya. Kuphatikiza apo, ma polyphenols ndi ma flavonoids omwe ali mu tiyi wakuda angathandize kuchepetsa kupsinjika kwa okosijeni, kutupa ndi carcinogenesis, adatero Dr. Tiutan.
Kafukufuku wa mu 2022 wa amuna ndi akazi pafupifupi 500,000 azaka zapakati pa 40 ndi 69 adapeza kuti pali mgwirizano wochepa pakati pa kumwa makapu awiri kapena kuposerapo a tiyi wakuda patsiku komanso chiopsezo chotsika cha imfa poyerekeza ndi anthu osamwa tiyi. Paul [9] Inoue - Choi M, Ramirez Y, Cornelis MC, ndi ena. Kumwa tiyi ndi imfa zokhudzana ndi zomwe zimayambitsa komanso zomwe zimayambitsa ku UK Biobank. Annals of Internal Medicine. 2022;175:1201–1211. .
“Uwu ndi kafukufuku waukulu kwambiri wamtunduwu mpaka pano, wokhala ndi nthawi yotsatila ya zaka zoposa khumi komanso zotsatira zabwino pankhani yochepetsa imfa,” adatero Dr. Tiutan. Komabe, zomwe zapezeka mu kafukufukuyu zikutsutsana ndi zotsatira zosiyanasiyana kuchokera ku maphunziro am'mbuyomu, adatero. Kuphatikiza apo, Dr. Tiutan adati ophunzira omwe adachita nawo kafukufukuyu anali azungu, kotero kafukufuku wowonjezereka akufunika kuti amvetsetse bwino momwe tiyi wakuda umakhudzira imfa mwa anthu onse.
Malinga ndi National Library of Medicine of the National Institutes of Health, kumwa tiyi wakuda pang'ono (osapitirira makapu anayi patsiku) n'kotetezeka kwa anthu ambiri, koma amayi apakati ndi oyamwitsa sayenera kumwa makapu oposa atatu patsiku. Kumwa mowa wopitirira muyeso kungayambitse mutu komanso kugunda kwa mtima kosakhazikika.
Anthu omwe ali ndi matenda enaake akhoza kukhala ndi zizindikiro zoipiraipira ngati amwa tiyi wakuda. US National Library of Medicine imanenanso kuti anthu omwe ali ndi matenda otsatirawa ayenera kumwa tiyi wakuda mosamala:
Dokotala Tiutan akulangizani kuti mukambirane ndi dokotala wanu za momwe tiyi wakuda ungagwirizanire ndi mankhwala ena, kuphatikizapo maantibayotiki ndi mankhwala a kuvutika maganizo, mphumu ndi khunyu, komanso zakudya zina zowonjezera.
Mitundu yonse iwiri ya tiyi ili ndi ubwino pa thanzi, ngakhale kuti tiyi wobiriwira ndi wabwino pang'ono kuposa tiyi wakuda malinga ndi zomwe zapezeka mu kafukufuku. Zinthu zomwe munthu angachite zingakuthandizeni kusankha ngati mungasankhe tiyi wobiriwira kapena wakuda.
Tiyi wobiriwira amafunika kuphikidwa bwino kwambiri m'madzi ozizira pang'ono kuti apewe kukoma kowawa, kotero akhoza kukhala oyenera anthu omwe amakonda njira yopangira mowa bwino. Malinga ndi Smith, tiyi wakuda ndi wosavuta kupanga ndipo amatha kupirira kutentha kwambiri komanso nthawi zosiyanasiyana zophikira.
Zokonda za tiyi zimatengeranso kukoma kwa tiyi komwe kuli koyenera munthu winawake. Tiyi wobiriwira nthawi zambiri amakhala ndi kukoma kwatsopano, kwa zitsamba kapena kwa masamba. Malinga ndi Smith, kutengera komwe adachokera komanso momwe adapangira, kukoma kwake kumatha kukhala kotsekemera komanso kokoma mpaka mchere komanso kowawa pang'ono. Tiyi wakuda ali ndi kukoma kokoma komanso kodziwika bwino komwe kumayambira pa malt ndi sweet mpaka zipatso komanso ngakhale utsi pang'ono.
Smith akunena kuti anthu omwe amakonda kumwa tiyi yakuda angakonde tiyi wobiriwira, womwe nthawi zambiri umakhala ndi tiyi wochepa wa caffeine kuposa tiyi wakuda ndipo ukhoza kupereka tiyi wochepa wa caffeine popanda kusangalatsa kwambiri. Iye akuwonjezera kuti anthu omwe akufuna kusintha kuchoka ku khofi kupita ku tiyi angazindikire kuti tiyi wakuda wokhala ndi caffeine wambiri kumapangitsa kuti kusinthaku kusakhale kovuta kwambiri.
Kwa iwo amene akufuna kupuma, Smith akuti tiyi wobiriwira uli ndi L-theanine, amino acid yomwe imalimbikitsa kupuma ndipo imagwira ntchito limodzi ndi caffeine kuti ipititse patsogolo ntchito ya ubongo popanda kuyambitsa mantha. Tiyi wakuda ulinso ndi L-theanine, koma pang'ono.
Kaya mungasankhe tiyi wamtundu wanji, mwina mudzapeza zabwino zina pa thanzi. Komanso kumbukirani kuti tiyi amatha kusiyana kwambiri osati mu mtundu wa tiyi wokha, komanso mu kuchuluka kwa ma antioxidants, kutsitsimuka kwa tiyi komanso nthawi yothira tiyi, kotero n'zovuta kufotokoza ubwino wa tiyi, akutero Dr. Tiutan. Ananenanso kuti kafukufuku wina wokhudza mphamvu zoteteza thupi za tiyi wakuda anayesa mitundu 51 ya tiyi wakuda.
“Zimatengera mtundu wa tiyi wakuda ndi mtundu ndi kapangidwe ka masamba a tiyi, zomwe zingasinthe kuchuluka kwa mankhwala awa omwe ali [mu tiyi],” anatero Tutan. “Chifukwa chake onsewa ali ndi mphamvu yosiyana ya antioxidant. N’zovuta kunena kuti tiyi wakuda uli ndi ubwino wapadera kuposa tiyi wobiriwira chifukwa ubale pakati pa awiriwa ndi wosiyana kwambiri. Ngati pali kusiyana kulikonse, mwina ndi kochepa.”
Tiyi wa SkinnyFit Detox wapangidwa ndi zakudya 13 zopatsa mphamvu kagayidwe kachakudya kuti zikuthandizeni kuchepetsa thupi, kuchepetsa kutupa ndi kubwezeretsanso mphamvu.
Chidziwitso chomwe chaperekedwa ndi Forbes Health ndi cha maphunziro okha. Thanzi lanu ndi thanzi lanu ndi lapadera, ndipo zinthu ndi ntchito zomwe timaziwunika sizingakhale zoyenera pa vuto lanu. Sitipereka upangiri wa zachipatala payekha, matenda kapena mapulani a chithandizo. Kuti mudziwe upangiri wanu, funsani dokotala wanu.
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Virginia Pelley amakhala ku Tampa, Florida ndipo ndi mkonzi wakale wa magazini ya akazi yemwe adalemba za thanzi ndi kulimba kwa thupi mu Men's Journal, Cosmopolitan Magazine, Chicago Tribune, WashingtonPost.com, Greatist ndi Beachbody. Adalembanso ku MarieClaire.com, TheAtlantic.com, Glamour magazine, Fatherly ndi VICE. Ndi wokonda kwambiri makanema olimbitsa thupi pa YouTube ndipo amakondanso kusewera ndi kufufuza akasupe achilengedwe m'boma lomwe amakhala.
Keri Gans ndi katswiri wodziwika bwino wazakudya, mphunzitsi wovomerezeka wa yoga, wolankhulira, wokamba nkhani, wolemba, komanso wolemba buku la The Small Change Diet. Keri Report ndi podcast yake yomwe imapezeka kawiri pamwezi komanso nkhani zomwe zimathandiza kufotokoza njira yake yopanda pake komanso yosangalatsa yokhala ndi moyo wathanzi. Hans ndi katswiri wodziwika bwino wazakudya yemwe wapereka mafunso ambirimbiri padziko lonse lapansi. Zomwe adakumana nazo zawonetsedwa m'manyuzipepala otchuka monga Forbes, Shape, Prevention, Women's Health, The Dr. Oz Show, Good Morning America ndi FOX Business. Amakhala ku New York City ndi mwamuna wake Bart ndi mwana wake wamwamuna wa miyendo inayi Cooper, wokonda nyama, wokonda Netflix, komanso wokonda martini.