Kafukufuku wasonyeza kuti kumwa khofi, tiyi, ndi zakumwa zina za khofi kumachepetsa kuyamwa kwa chitsulo, koma kodi tiyi, monga chamomile, peppermint, kapena tiyi ya ginger, imachepetsanso kuchepetsa chitsulo?
Mankhwala a tannins ndi oxalates ndi ena a tiyi omwe amapezeka mwachilengedwe omwe amati amaletsa kuyamwa kwa chitsulo. Amamanga chitsulo, makamaka chitsulo chopanda chitsulo chomwe chimapezeka mu zakudya monga nyemba, nandolo, masamba obiriwira, ndi mtedza.
(Mtundu wina wa chitsulo, chitsulo cha heme, umapezeka mu zakudya za nyama monga nyama, nkhuku, ndi nsomba.)
Mankhwalawa amapezeka mu tiyi wakuda amapereka mtundu wake wofiira-bulauni ndi mtundu wonse wa nyenyezi, astringent kukoma. Zilonda zamtunduwu zimakhala zosiyana, kuteteza chomera kuchokera ku tizilombo kuti tikulitse kukula kwa mbewu.
Ngakhale kuchuluka kwa tannin mu tiyi wakuda kumasiyana malinga ndi mitundu yosiyanasiyana, kukula, ndi njira yogwiritsira ntchito, tiyi yakuda imatengedwa kuti ndi imodzi mwa magwero akuluakulu a tannin mu zakudya zaumunthu (zina zofunika kwambiri monga vinyo wofiira, vinyo wofiira wamtengo wapatali, chokoleti, ndi khofi).
Mitundu ina ya tiyi, kuphatikizapo tiyi wobiriwira, tiyi woyera, ndi tiyi ya oolong, imapangidwanso kuchokera ku chomera chimodzimodzi monga tiyi wakuda, wotchedwa Camellia sinensis . Kawirikawiri amakhala ndi mitundu yosiyanasiyana ya tannins. Zinthu monga kuchepetsa nthawi ndi kuchuluka kwake kwa nayonso zimakhudza zamasamba zomwe zili mu teyi. Ma teya ophika monga puerh ndi tiyi oolong amakhala ndi tannins ambiri kuposa tiyi woyera.
Matenda a zitsamba (omwe ali ndi tiana kapena infusions) amatha kukhala ndi tannins. Ngakhale zambiri zimadziwika za zotsatira za tiyi yakuda pa kuyamwa kwachitsulo, ena amanena kuti tiyi wamchere, makamaka tiyi ya tannin, imatha kuletsa chitsulo.
Zitsamba ndi zonunkhira zimati zimakhala ndi tannins monga:
- Hibiscus
- Chamomile
- Saminoni
- Zovala
- Guarana
- Zitsulo
- Peppermint
- Rasipiberi wofiira
- Mphuno yakuthwa
- Sage
- Slippery elm
- Thyme
- Mvula
- Yerba mkazi
Kawirikawiri Rooibos ndi tiyi amatha kukhala otsika, koma palibe umboni wosonyeza kuti timadzi timene timapanga rooibos kapena tizilombo ta uchi timakhala tcheru kusiyana ndi tiyi.
Kafukufuku
Panthawiyi, kafukufuku ochepa kwambiri adayang'ana zotsatira za tiyi ya zitsamba pa kuyamwa kwachitsulo chosalimba. Kafukufuku amene alipo alipo akufalitsidwa mu British Journal of Nutrition . Ochita kafukufuku anayesa ma teas ndi cocoa osiyanasiyana ndipo anapeza kuti analetsa kuyamwa kwachitsulo. Matenda a tiyi wakuda anali a 79 mpaka 94 peresenti, teyi ya peppermint 84 peresenti, tiyi ya pennyroyal 73 peresenti, cacaa 71 peresenti, yaika tiyi 59 peresenti, tiyi ya tiyi ya maimu 52 peresenti, ndi tiyi ya maomomile 47 peresenti. Kuwonjezera mkaka kunalibe kanthu kochepa kapena kosakhudzidwa ndi kuyamwa kwachitsulo.
Pa kafukufuku wofalitsidwa mu European Journal of Clinical Nutrition , ofufuza anapeza kuti zitsulo zazitsulo zapakati pa 954 okalamba ali ndi thanzi labwino komanso amawonanso kuti zakumwa zawo za tiyi zinkakhala kuti sizinali zogwirizana ndi zakuda zakuda, zakuda, ndi mankhwala. Iwo sanapeze mgwirizano uliwonse pakati pa mtundu kapena mphamvu ya tiyi, nthawi yosakaniza, ndi nthawi ya kumwa tiyi.
Kafukufuku wina apeza kuti nthawi ya kumwa mowa imakhudza mphamvu yachitsulo.
Mwachitsanzo, mu kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition mu 2017, ofufuza adapeza kuti tiyi yomwe idya ndi chakudya idachepetsa kutentha kwachitsulo, koma kuti kumwa kwa tiyi ola limodzi mutatha kudya sikunachepetse kuyamwa kwa chitsulo kwa chimodzimodzi.
Komabe, kafukufuku wakale, anapeza kuti khofi (chomwa china chomwe chimadziwika kuti chichepetse chisamaliro chopangidwa ndi chitsulo chosagwiritsidwa ntchito ngati chitsulo) sichinapangitse kutentha kwachitsulo pamene ankadya ora limodzi usanadye chakudya, koma chinaletsa kutentha kwachitsulo pamlingo womwewo ngati kudya kapena ora limodzi kenako.
Mtsinje
Sikuti ndi mankhwala okhaokha omwe amadziwika kuti amalepheretsa kuyamwa kwachitsulo.
Zina, monga tannins ndi oxalates, zomwe zimapezeka mu tiyi wamchere, zimawonekeranso kuti zimakhudza zitsulo, koma pakufunika kufufuza.
Ngati kusuta chikho ndi chakudya chanu ndi gawo la mwambo wanu wa tsiku ndi tsiku, ganizirani kukhala ndi tiyi pakati pa chakudya mmalo mwa chakudya ngati gwero lanu lachitsulo likuchokera ku zomera. Yesani kukhala nawo ola limodzi musanadye.
Ngati mwatsata zakudya zamasamba kapena zamasamba, mwauzidwa kuti muchepetse timannini mu zakudya zanu, kapena ngati muli ndi vuto la kuchepa kwa magazi, funsani wothandizira zaumoyo wanu za zakudya ndi zakumwa zomwe zingakulowereni.
Malangizo ena ochepa:
Pewani tiyi wambiri. Onetsetsani ku zitsogozo ndi kupewa kupewa-kuchepetsa kuchepetsa chiwerengero cha tanini ndi oxalates mu tiyi.
Vitamini C imapangitsa kuti thupi likhale lopanda chitsulo.
Kumbukirani kuti chitsulo chochuluka m'thupi chingayambitse mavuto. Ngati nthawi zonse mumamwa tiyi ndipo mukudandaula ngati mukuyamwa chitsulo, lankhulani ndi wothandizira zaumoyo wanu musanayambe kudya zitsulo (makamaka kuchokera ku zowonjezereka).
> Zotsatira:
> Ahmad Fuzi SF, Koller D, Bruggraber S, et al. Mphindi 1-h pakati pa chakudya chokhala ndi chitsulo komanso kumwa mowa wa tiyi zomwe zimayambitsa zotsatirazi pa kuyamwa kwachitsulo: mayesero olamuliridwa mu gulu labwino la UK akazi akugwiritsa ntchito chitsulo chosungunuka chachitsulo. Am J Clin Nutr. 2017 Oct 18.
> Hurrell RF, Reddy M, Cook JD. Kuletsa kutsekemera kwachitsulo chosakhala ndi haem mwa munthu ndi zakumwa zopangidwa ndi polyphhenolic. Br J Nutriti. 1999 Apr; 81 (4): 289-95.
> Mennen L, Hirvonen T, Arnault N, et al. Kugwiritsa ntchito tiyi wakuda, wobiriwira ndi tiyi komanso mankhwala a chitsulo ku French akuluakulu. Eur J Clinic Nutrition. 2007 Oct; 61 (10): 1174-9.
> Morck TA, Lynch SR, Cook JD. Kuletsa kusakaniza kwachitsulo kwa coffee. Am J Clin Nutr. 1983 Mar; 37 (3): 416-20.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.