Uzwile ngezinzuzo zezempilo zetiyi. Futhi kungenzeka ukuthi uzwile ukuthi izinhlobo ezithile zetiyi zingakusiza ukuba ulahlekelwe isisindo. Kodwa ingabe yilokho okushiwo yiqiniso? Isayensi isekela ezinye, kodwa hhayi zonke izimangalo zempilo ozibonayo. Ukucwaninga, amaqiniso okudla okwenziwe ngetiyi nekhalori kuzokusiza ukuthi unqume ukuthi ukuphuza itiye kungcono kunokuphuza amanzi futhi uma kungakusiza ukuba ufinyelele imigomo yakho yempilo.
Ama-calories e-Tea kanye namaqiniso okudla
| Amaqiniso we-Tea Nutrition | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi (8 fl oz) (237 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 2 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 10mg | 0% |
| Potassium 43mg | 1% |
| Ama-carbohydrate 0.4g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaprotheni 0g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 0% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ithi livela esitshalweni seCamellia sinensis. Ngisho noma uzobona izinhlobo eziningi zetiyi emashalofini esitolo, kunezigaba ezine ezinkulu kuphela zetiyi: itiye elimhlophe, itiye elihlaza, itiye le-oolong kanye netiyi elimnyama. Umehluko phakathi kohlobo ngalunye yizinga lapho uhlobo ngalunye lweqabunga luxiliswa noma luvutshiwe. Ngokuvamile, amaqabunga etiyi ayenamakhemikhali amakhulu noma amnyama kakhulu, kanti amathikithi anganciphisi kancane alula noma ahlaza.
Ngakho-ke umsoco wetiye ubeke kanjani? I-tea inikeza amakholori ambalwa kakhulu. Linikeza futhi ama-carbohydrate, amaprotheni, noma amafutha.
Isiphuzo futhi asikhulisi ushukela wakho wosuku nosuku noma ukudla kwe-sodium uma nje ungangezi ezinye izithako ekufundiseni kwakho.
Abaningi abaphuza itiye abashisayo bangezela ushukela, uju, ulamula kanye nokhilimu ekuphuzeni kwabo. Ukuze uthole inani eliphelele letiye lakho, engeza izinombolo ezilandelayo ngokusekelwe kokulungiselela okuthandayo.
- Uma ufaka isipuni esisodwa soju , engeza ama-calories angu-64, ama-carbohydrate angu-17 kanye nama-gram angu-16 ushukela
- Uma ufaka isipuni esisodwa sobisi lonke singeza ama-kilojoule ayisishiyagalolunye nesigamu esisodwa samafutha
- Uma ufaka ushukela , engeza ama-calories angu-16, ama-4 amagremu we-carbohydrate nama-4 amagremu eshukela kuwo wonke isipuni osifakayo.
Ukwengeza i-lemon ngeke kushintshe ngokuphawulekayo inani lekhalori letiyi. Futhi, uma ungangeze i -calorie sweeteners (njenge-stevia noma i-saccharin) itiye lakho, inani lekhalori ngeke lishintshe.
Futhi kuthiwani ngetiye elimnandi? Amabhizinisi afana neRiphablikhi yeTe, Bigelow, nezinye izinto eziningi zokuthola itiye ezilula ukuthola ama-teas ahlotshisiwe, njengetizi le-peach, itiye le-caramel, nezinye izinhlobo eziningi. Ama-kilojoule etiwe elivuthayo ngokuvamile afana netiye zendabuko ngaphandle kokuthi kuboniswe ilebuli ye-Nutrition Facts label.
Kukhona uhlobo olulodwa lwetiyi, noma kunjalo, okungenzeka linikeze amakholori amakhulu noshukela. Ama-teas amaningi e-iced amnandi kakhulu owabona e-delis nasezindaweni ezisheshayo izitolo ziphezulu kakhulu ushukela. Ngenxa yokuthi iningi lalezi ziphuzo azihlinzeki ngokudla ngaphandle kokushukela, ochwepheshe abaningi bezempilo bafaka lezi ziphuzo ohlwini lwabo lweziphuzo ezingenalutho . Ochwepheshe batusa ukuthi unciphise inani lamakolori angenalutho oyidlayo usuku ngalunye.
Izinzuzo zezeMpilo zeTiye
Ithiyori yendabuko iqukethe ama- polyphenols afaka ama-catechine, ama-flavonoids, nama-tannins.
I-Polyphenols yimikhemikhali esetshenziselwa izitshalo ezinganikeza izinzuzo zempilo. Abacwaningi baye baxhuma ukusetshenziswa kwe-flavonoids, ikakhulukazi, emiphumeleni kubandakanya ingozi enciphise yomdlavuza kanye nalokho-okubangelwa ukufa kwabantu ezindaweni ezithile. Noma kunjalo, ososayensi bacebisa ukuthi ucwaningo olwengeziwe luyadingeka ukuthi lisho ngokuqinisekile uma i-flavonoids ingahlinzeka lezi zinzuzo.
Ezinye izifundo ziye zaxhumanisa itiye ukuphuza nemiphumela kubandakanya ukulala okungcono nokucindezeleka okunciphise. Kodwa kungase kube nzima ukuthola ukuthi ukuphuza itiye kubangela yini ukuthi abantu baphumule futhi balale kangcono noma uma abantu abavame ukukhululeka kakhulu nabo bantu abavame ukujabulela itiye.
Kodwa itiye iqukethe i- L-theanine , isakhi esetshenziselwa ukucindezeleka nokukhululeka kokukhathazeka.
Okokugcina, itiye lihlobene nokuqapha kwengqondo nokukhiqizwa okuthuthukisiwe. I-tea iqukethe i-caffeine engakwandisa ukuqapha. Kodwa kungase futhi kudale umuzwa we-jittery noma wesaba. Itiye elimnyama, njengetiye elimnyama, ngokuvamile (kodwa hhayi njalo) liqukethe i-caffeine engaphezulu. Kungakhathaliseki ukuthi uthola noma yini enhle noma engalungile kusuka ku-caffeine ingancika ezingeni lakho lokuzwela. Ngokuvamile, itiye iqukethe cishe uhhafu we-caffeine njengendebe yekhofi.
Izinzuzo zezempilo ze-Herbal Tea
Itiye ye-Herbal ihlukile kunetiya yendabuko. Ama-herbs are ezenziwe ezimpandeni, amakhambi, imbewu kanye nezinye izinto zokutshala. Abaphuza utshwala base-herbal basebenzisa izinhlobo ezahlukene ukuze bathole izinzuzo ezahlukene zezempilo. Ezinye zezinzuzo zisekelwe yisayensi, kodwa ezinye azikho.
Kunezinhlobo ezingenakubalwa zetiye ze-herbal. Nazi ezimbalwa ze-herbal teas ethandwa kakhulu nesayensi ngemuva kwezimangalo zezempilo.
- I-Chamomile yisithombo esithandwayo esiyaziwa ukuthi sinomphumela wokudambisa. Ososayensi bakholelwa ukuthi kungase kube nomthelela omubi ekukhathazeni nasekubeni ukulala.
- Itimu le-Lemongrass livame ukusetshenziselwa ukunciphisa ukucindezeleka, ukuzola isisu sakho noma ukukusiza ulale. Ezinye izifundo ziqinisekisile lezi zitholakala ezilwaneni, kodwa abacwaningi basikisela ukuthi ubufakazi obuningi buyadingeka ukuqinisekisa lezi zinzuzo kubantu.
- Itheyi leDandelion likhangiswa ukuze linikeze izinzuzo ze-detox. Abanye abantu basebenzisa i-dandelion ukunciphisa isisindo samanzi . Nakuba i-dandelion iboniswe ukwandisa ukuchama, izifundo kubantu azikwazanga ukuqinisekisa ezinye izinzuzo zezempilo.
- Ithiyiphu ye-Rooibos inikeza ama-antioxidants, kanti abanye bakholelwa ukuthi kungavimbela ukukhula kwe-tumor, nakuba kudingekile olunye ulwazi ukuze kuqinisekiswe le nzuzo kubantu. Abanye abantu bayayisebenzisa futhi nge-acne, eczema, kanye nemibimbi kodwa isayensi yokusekela le nzuzo iswele.
Ingabe I-Tea Ingangisiza Ngilahle Isisindo?
I-dieters enethemba eliningi liphuza itiye, ikakhulukazi itiye eluhlaza, ukuze lilahlekelwe isisindo. Ngabe lesi siphuzo singakusiza yini ukuncipha? Mhlawumbe. Kodwa abukho ubufakazi obunamandla bokusekela izimangalo eziningi zokulahlekelwa kwesisindo ezenziwe kumaphakheji.
Noma kunjalo, kungenzeka ukuthi uzwe ngabangane namalungu omndeni abaye balahlekelwa isisindo ngokuphuza itiye eluhlaza noma bathatha izithako zetiyi ezihlaza . Kungenzeka ukuthi imikhiqizo isebenzele abanye.
Ithi elihlaza lihlinzeka nge-caffeine engakusiza ukuba uhlale uqaphile futhi usebenza. Ngenxa yalokho, ungashisa amakholori amaningi emini. Kodwa futhi kungakugcina ebusuku. Ochwepheshe abaningi bokulahlekelwa isisindo bakhuthaza imiphumela emihle yokuphumula okuhle ebusuku ngokudla okunempilo nokuzivocavoca.
Ucwaningo olunzulu oluye lwahlola izinzuzo zokulahlekelwa isisindo itiye elihlaza alukwazanga ukuqinisekisa ukuthi ukuphuza kuzokwenza ngcono ukulahlekelwa isisindo. Kodwa-ke, uma uphatha isiphuzo sekhofi eliphezulu eliphezulu netiyi e-plain, ungase ukwazi ukunciphisa ukudla kwakho kwekhalori bese unciphisa.
> Imithombo:
> Cochran N. Izinzuzo zezempilo zetiyi. Yidla Ngakwesokudla. I-Academy Yokudla Ne-Dietetics. http://www.eatright.org/resource/health/wellness/preventing-illness/the-health-benefits-of-tea.
> Ivey K, uHodgson J. Flavonoid ukudla, futhi konke-kubangela ukufa. Umagazini waseMelika wokudla okunomtholampilo. 2015; 101 (5): 1012-20. http://ajcn.nutrition.org/content/101/5/1012.abstract
> Kozłowska A, Szostak-Wegierek D. Flavonoids - imithombo yokudla kanye nezinzuzo zezempilo. 2014; 65 (2): 79-85. https://www.ncbi.nlm.nih.gov/pubmed/25272572.
> I-Memorial Sloan Isikhungo Somdlavuza We-Cantering. Mayelana nama-Herbs, ama-Botanicals neminye imikhiqizo. Imithi Edidiyelwe.
> Romagnolo D, Selmin O. Flavonoids, nokuvimbela umdlavuza: Ukubukeza ubufakazi. I-Journal yokudla okunempilo ku-gerontology ne-geriatrics. 2012; 31 (3): 206-38. https://www.ncbi.nlm.nih.gov/pubmed/22888839