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Iindidi ezimbini eziqhelekileyo zeti ene-caffeine, iti eluhlaza kunye neti emnyama, zenziwe ngamagqabi eCamellia sinensis. Umahluko phakathi kwezi ti zimbini kubungakanani be-oxidation eziyifumana emoyeni ngaphambi kokuba zome. Ngokubanzi, iti emnyama iyabiliswa (oko kuthetha ukuba iimolekyuli zeswekile ziyaqhekeka ngeenkqubo zekhemikhali zendalo) kodwa iti eluhlaza ayibiliswanga. ICamellia sinensis yayingumthi weti wokuqala otyalwe eAsia kwaye isetyenzisiwe njengesiselo kunye neyeza kangangeminyaka engamawaka.
Iti eluhlaza nemnyama zombini ziqulathe iipolyphenols, iikhompawundi zezityalo ezineempawu ze-antioxidant kunye ne-anti-inflammatory eziye zafundwa. Qhubeka ufunda ukuze ufunde okungakumbi malunga neenzuzo eziqhelekileyo nezikhethekileyo zezi ti.
UDanielle Crumble Smith, ingcali yokutya ebhalisiweyo kwiSibhedlele sabantwana saseVanderbilt Monroe Carell Jr. kwindawo yaseNashville, uthi indlela ecutshungulwa ngayo iti eluhlaza nemnyama ibangela ukuba uhlobo ngalunye luvelise iikhompawundi ezizodwa ezisebenzayo kwindalo.
Olunye uphando lubonisa ukuba ii-antioxidants zeti emnyama, ii-theaflavins kunye nee-thearubigins, zinokunceda ukuphucula uvakalelo lwe-insulin kunye nolawulo lweswekile egazini. “Ezinye izifundo zibonise ukuba iti emnyama inxulunyaniswa ne-cholesterol ephantsi [kunye] nokuphucula ubunzima kunye namanqanaba eswekile egazini, nto leyo enokuphucula iziphumo zentliziyo,” utshilo ugqirha wangaphakathi oqinisekisiweyo yibhodi uTim Tiutan, isayensi yezonyango kaGqr. kunye nomncedisi wogqirha okhoyo kwiMemorial Sloan-Kettering Cancer Center eNew York City.
Ukusela iikomityi zeti emnyama ezingadluli kwezine ngosuku kunciphisa umngcipheko wesifo sentliziyo, ngokutsho kophononongo lophando olwapapashwa kwiFrontiers in Nutrition ngo-2022. Nangona kunjalo, ababhali baqaphele ukuba ukusela iikomityi zeti ezingaphezu kwezine (iikomityi ezine ukuya kwezintandathu ngosuku) kunokunyusa umngcipheko wesifo sentliziyo [3] Yang X, Dai H, Deng R, et al. Unxulumano phakathi kokusela iti kunye nokuthintela isifo sentliziyo: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-dose-response meta-analysis. Imida yesondlo. 2022;9:1021405.
Iingenelo ezininzi kwimpilo zeti eluhlaza zibangelwa kukuba iqulethe ii-catechins, ii-polyphenols, eziyi-antioxidants.
Ngokutsho kweZiko leSizwe leMithi eNcedisayo neHlanganisayo kwiZiko leSizwe lezeMpilo, iti eluhlaza ngumthombo obalaseleyo we-epigallocatechin-3-gallate (EGCG), i-antioxidant enamandla. Iti eluhlaza kunye nezinto ezikuyo, kuquka ne-EGCG, ziye zafundwa ngenxa yokukwazi kwazo ukuthintela izifo ezibangelwa kukuvuvukala kwemithambo-luvo ezifana nesifo sika-Alzheimer.
“I-EGCG kwiti eluhlaza ifunyenwe kutshanje ukuba iphazamisa ukuxinana kweeproteni ze-tau ebuchotsheni, okubaluleke kakhulu kwisifo sika-Alzheimer,” utshilo u-RD, ingcali yokutya ebhalisiweyo kunye nomlawuli weCure Hydration, umxube wesiselo se-electrolyte esisekwe kwizityalo. USarah Olszewski. “Kwisifo sika-Alzheimer, iproteni ye-tau ihlangana ngokungaqhelekanga ibe zii-fibrous tangles, nto leyo ebangela ukufa kweeseli zobuchopho. Ngoko ke ukusela iti eluhlaza [kusenokuba] yindlela yokuphucula ukusebenza kwengqondo kunye nokunciphisa umngcipheko wesifo sika-Alzheimer.”
Abaphandi bafunda nemiphumo yeti eluhlaza kubomi, ngakumbi ngokunxulumene nolandelelwano lwe-DNA olubizwa ngokuba yi-telomeres. Ubude be-telomere obufutshane bunokunxulunyaniswa nokuncipha kwexesha lokuphila kunye nokwanda kwezifo. Uphononongo lwakutshanje lweminyaka emithandathu olupapashwe kwiScientific Reports olubandakanya abathathi-nxaxheba abangaphezu kwe-1,900 lugqibe kwelokuba ukusela iti eluhlaza kubonakala kunciphisa amathuba okuba i-telomere ifinyele xa kuthelekiswa nokusela ikofu kunye neziselo ezibandayo [5] Sohn I, Shin C. Baik I Association of green tea, coffee, kunye nokusetyenziswa kweziselo ezibandayo kunye notshintsho olude kubude be-leukocyte telomere. Iingxelo zeSayensi. 2023;13:492. .
Ngokuphathelele iimpawu ezithile zokulwa nomhlaza, uSmith uthi iti eluhlaza inokunciphisa umngcipheko womhlaza wolusu kunye nokwaluphala kolusu ngaphambi kwexesha. Uphononongo luka-2018 olupapashwe kwijenali i-Photodermatology, Photoimmunology and Photomedicine lubonisa ukuba ukusetyenziswa kwee-polyphenols zeti, ngakumbi i-ECGC, kunokunceda ukuthintela imisebe ye-UV ukuba ingangeni eluswini kwaye ibangele uxinzelelo lwe-oxidative, okunokunciphisa umngcipheko womhlaza wolusu [6] Sharma P., Montes de Oca MC, Alkeswani AR njl. Ii-polyphenols zeti zinokuthintela umhlaza wolusu obangelwa yi-ultraviolet B. Photodermatology, photoimmunology kunye ne-photomedicine. 2018;34(1):50–59. . Nangona kunjalo, kufuneka uvavanyo oluninzi lweklinikhi ebantwini ukuqinisekisa ezi ziphumo.
Ngokutsho kophononongo luka-2017, ukusela iti eluhlaza kunokuba neengenelo zengqondo, kubandakanya ukunciphisa ixhala kunye nokuphucula inkumbulo kunye nokuqonda. Olunye uphononongo luka-2017 lugqibe kwelokuba i-caffeine kunye ne-L-theanine kwiti eluhlaza zibonakala ziphucula ukugxila kwaye zinciphisa ukuphazamiseka [7] Dietz S, Dekker M. Iziphumo zee-phytochemicals zeti eluhlaza kwimood kunye nokuqonda. Uyilo lwamayeza anamhlanje. 2017;23(19):2876–2905. .
“Kufuneka uphando olungakumbi ukuze kuchongwe ubungakanani kunye neendlela ezipheleleyo zeziphumo zokukhusela imithambo-luvo zeekhompawundi zeti eluhlaza ebantwini,” ulumkisa uSmith.
“Kubalulekile ukuqaphela ukuba uninzi lweziphumo ebezingalindelekanga zinxulunyaniswa nokusetyenziswa kakhulu (kweti eluhlaza) okanye ukusetyenziswa kwezongezo zeti eluhlaza, ezinokuba noxinzelelo oluphezulu kakhulu lweekhompawundi ezisebenzayo kuneti ebilisiwe,” utshilo uSmith. “Kubantu abaninzi, ukusela iti eluhlaza ngokulinganisela kudla ngokukhuselekileyo. Nangona kunjalo, ukuba umntu uneengxaki ezithile zempilo okanye uthatha amayeza, kucetyiswa ukuba adibane nogqirha ngaphambi kokuba enze utshintsho olukhulu ekutyeni kwakhe iti eluhlaza.”
I-SkinnyFit Detox ayinayo i-laxative kwaye iqulethe ukutya okumnandi okuli-13 okunyusa imetabolism. Xhasa umzimba wakho ngale ti ye-detox enencasa yepesika.
Nangona iti emnyama neluhlaza zombini zine-caffeine, iti emnyama idla ngokuba nomxholo ophezulu we-caffeine, kuxhomekeke kwindlela yokucubungula kunye nendlela yokupheka, ngoko ke kunokwenzeka ukuba yonyuse ukuphaphama, utshilo uSmith.
Kwisifundo sika-2021 esapapashwa kwijenali i-African Health Sciences, abaphandi bagqibe kwelokuba ukusela ikomityi enye ukuya kwezine zeti emnyama ngosuku, kunye nokutya i-caffeine okuphakathi kwama-450 ukuya kuma-600 milligrams, kunokunceda ukuthintela ukudakumba. Iziphumo zokusela iti emnyama kunye ne-caffeine kumngcipheko wokudakumba phakathi kwabathengi beti emnyama. African Health Sciences. 2021;21(2):858–865. .
Ubungqina obuthile bubonisa ukuba iti emnyama ingayiphucula kancinci impilo yamathambo kwaye incede ekunyuseni uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi oluphantsi emva kokutya. Ukongeza, iipolyphenols kunye neeflavonoids kwiti emnyama zinokunceda ekunciphiseni uxinzelelo lwe-oxidative, ukudumba kunye ne-carcinogenesis, utshilo uGqr. Tiutan.
Uphononongo luka-2022 olujoliswe kumadoda nabafazi abamalunga nama-500,000 abaneminyaka engama-40 ukuya kuma-69 lufumanise unxulumano oluphakathi phakathi kokusela iikomityi ezimbini okanye ngaphezulu zeti emnyama ngosuku kunye nomngcipheko ophantsi wokufa xa kuthelekiswa nabantu abangaseliyo iti. UPaul [9] Inoue – Choi M, Ramirez Y, Cornelis MC, et al. Ukusetyenziswa kweti kunye nokufa okubangelwa zizo zonke izizathu kunye nezizathu ezithile kwi-UK Biobank. Annals of Internal Medicine. 2022;175:1201–1211. .
“Olu lolona phando lukhulu lohlobo lwalo ukuza kuthi ga ngoku, olunexesha lokulandelela elingaphezulu kweminyaka elishumi kunye neziphumo ezilungileyo ngokubhekiselele ekunciphiseni ukufa,” utshilo uGqr. Tiutan. Nangona kunjalo, iziphumo zolu phando ziyaphikisana neziphumo ezixutyiweyo ezivela kwizifundo zangaphambili, wongezelela. Ukongeza, uGqr. Tiutan uqaphele ukuba abathathi-nxaxheba bolu phando babengabantu abamhlophe kakhulu, ngoko ke uphando olongezelelweyo luyadingeka ukuqonda ngokupheleleyo impembelelo yeti emnyama ekufeni kwabantu ngokubanzi.
Ngokutsho kweNational Library of Medicine of the National Institutes of Health, umlinganiselo ophakathi weti emnyama (ingabi ngaphezu kweekomityi ezine ngosuku) ikhuselekile kubantu abaninzi, kodwa abafazi abakhulelweyo nabancancisayo akufuneki basele ngaphezu kweekomityi ezintathu ngosuku. Ukutya ngaphezu kokucetyiswayo kunokubangela iintloko ezibuhlungu kunye nokubetha kwentliziyo okungaqhelekanga.
Abantu abaneengxaki ezithile zempilo banokufumana iimpawu eziya ziba mandundu ukuba basela iti emnyama. I-US National Library of Medicine ikwathi abantu abanezi meko zilandelayo bafanele basele iti emnyama ngononophelo:
UDkt. Tiutan ucebisa ukuba uthethe nogqirha wakho malunga nendlela iti emnyama enokusebenza ngayo namayeza athile, kuquka amayeza okubulala iintsholongwane kunye namayeza okudakumba, isifuba kunye nesifo sokuwa, kunye nezinye izongezo.
Zombini ezi ntlobo zeti zinokuba neengenelo zempilo, nangona iti eluhlaza ingcono kancinci kuneti emnyama ngokweziphumo ezisekelwe kuphando. Izinto ezikuyo zinokukunceda ukuba ukhethe iti eluhlaza okanye emnyama.
Iti eluhlaza kufuneka ibiliswe kakuhle emanzini abandayo kancinci ukuze kuthintelwe incasa ekrakra, ngoko ke inokuba yeyona ifanelekileyo kubantu abakhetha inkqubo yokwenziwa kweti ecocekileyo. Ngokutsho kukaSmith, iti emnyama kulula ukuyibilisa kwaye inokumelana namaqondo obushushu aphezulu kunye namaxesha ahlukeneyo okuyibilisa.
Ukhetho lokungcamla lukwamisela ukuba yeyiphi iti efanelekileyo kumntu othile. Iti eluhlaza idla ngokuba nencasa entsha, yemifuno okanye yemifuno. Ngokutsho kukaSmith, ngokuxhomekeke kwimvelaphi kunye nokulungiswa kwayo, incasa yayo ingahluka ukusuka kwincasa emnandi neyamantongomane ukuya kwityuwa kunye nencasa ethambileyo kancinci. Iti emnyama inencasa etyebileyo, ecacileyo ukusuka kwi-malty kunye nencasa ukuya kwiziqhamo kunye nokuba nomsi kancinci.
USmith ucebisa ukuba abantu abanengxaki yokusebenzisa i-caffeine banokukhetha iti eluhlaza, edla ngokuba nomxholo ophantsi we-caffeine kuneti emnyama kwaye inokubonelela nge-caffeine encinci ngaphandle kokuyivuselela kakhulu. Wongeza ngelithi abantu abafuna ukutshintsha ukusuka kwikofu ukuya kwiti banokufumanisa ukuba umxholo ophezulu we-caffeine kwiti emnyama wenza utshintsho lungabi nkulu kangako.
Kwabo bafuna ukuphumla, uSmith uthi iti eluhlaza ine-L-theanine, i-amino acid ekhuthaza ukuphumla kwaye isebenza ngokubambisana ne-caffeine ukuphucula ukusebenza kwengqondo ngaphandle kokubangela ukuxhalaba. Iti emnyama ikwanayo ne-L-theanine, kodwa ngobuninzi obuncinci.
Kungakhathaliseki ukuba ukhetha luphi uhlobo lweti, kusenokwenzeka ukuba uya kufumana iingenelo zempilo. Kodwa khumbula ukuba iti zinokuhluka kakhulu kungekuphela nje ngohlobo lweti, kodwa nakwi-antioxidant complexity, ukuba ntsha kweti kunye nexesha lokuyisela, ngoko ke kunzima ukucacisa ngokubanzi malunga neenzuzo zeti, utshilo uGqr. Tiutan. Uqaphele ukuba olunye uphando malunga neempawu ze-antioxidant zeti emnyama luvavanye iintlobo ezingama-51 zeti emnyama.
“Kuxhomekeke kakhulu kuhlobo lweti emnyama kunye nohlobo kunye nokulungelelaniswa kwamagqabi eti, nto leyo enokutshintsha ubungakanani bezi zinto ziqulathwe [kwiti],” utshilo uTutan. “Ngoko ke zombini zinemigangatho eyahlukeneyo yomsebenzi we-antioxidant. Kunzima ukutsho ukuba iti emnyama ineenzuzo ezikhethekileyo kuneti eluhlaza kuba ubudlelwane phakathi kwezi zimbini buyahluka kakhulu. Ukuba kukho umahluko konke konke, mhlawumbi mncinci.”
Iti yeSkinnyFit Detox yenziwe ngee-superfoods ezili-13 ezikhuthaza imetabolism ukukunceda unciphise umzimba, unciphise ukudumba kwaye ubuyisele amandla.
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