Ƙungiyar editan Lafiya ta Forbes mai zaman kanta ce kuma haƙiƙa ce. Don tallafawa ƙoƙarinmu na bayar da rahoto da ci gaba da kiyaye wannan abun cikin kyauta ga masu karatunmu, muna karɓar diyya daga kamfanonin da ke tallata kan Lafiyar Forbes. Akwai manyan hanyoyin guda biyu na wannan diyya. Da farko, muna ba masu tallace-tallacen wuraren da aka biya kuɗi don nuna tayin su. Diyya da muke samu na waɗannan wuraren zama yana shafar yadda da kuma inda tayin masu talla ke bayyana akan rukunin yanar gizon. Wannan gidan yanar gizon baya wakiltar duk kamfanoni da samfuran da ake samu akan kasuwa. Na biyu, muna kuma haɗa hanyoyin haɗin kai zuwa tayin masu talla a cikin wasu labaran; lokacin da ka danna waɗannan "haɗin haɗin gwiwa" suna iya samar da kudin shiga don gidan yanar gizon mu.
Diyya da muke samu daga masu talla ba ta yin tasiri ga shawarwari ko shawarwarin ƙungiyar editan mu a cikin labaran Lafiya na Forbes ko kowane abun ciki na edita. Yayin da muke ƙoƙarin samar da ingantattun bayanai na zamani waɗanda muka yi imanin za su yi amfani da ku, Lafiya ta Forbes ba ta kuma ba za ta iya ba da garantin cewa duk wani bayanin da aka bayar ya cika kuma ba shi da wakilci ko garanti dangane da daidaito ko dacewa.
Nau'o'in shayi na caffeined guda biyu na kowa, koren shayi da baƙar fata, ana yin su daga ganyen Camellia sinensis. Bambance-bambancen da ke tsakanin waɗannan teas guda biyu shine matakin oxidation da suke sha a cikin iska kafin bushewa. Gabaɗaya magana, baƙar shayi yana haɗe (ma'ana ana rushe ƙwayoyin sukari ta hanyar tsarin sinadarai na halitta) amma koren shayi ba haka bane. Camellia sinensis ita ce itacen shayi ta farko da aka noma a Asiya kuma an yi amfani da ita azaman abin sha da magani tsawon dubban shekaru.
Dukansu koren shayi da baƙar fata sun ƙunshi polyphenols, mahaɗan shuka waɗanda aka yi nazari akan abubuwan da suka shafi antioxidant da anti-inflammatory. Ci gaba da karantawa don ƙarin koyo game da fa'idodin gama gari da na musamman na waɗannan teas.
Danielle Crumble Smith, ƙwararriyar likitancin abinci a asibitin Vanderbilt Monroe Carell Jr. Asibitin yara a yankin Nashville, ta ce yadda ake sarrafa koren shayi da baƙar fata yana sa kowane nau'i ya samar da abubuwan da ke haifar da ƙwayoyin cuta na musamman.
Wasu bincike sun nuna cewa antioxidants na black shayi, theaflavins da thearubigins, na iya taimakawa wajen inganta haɓakar insulin da sarrafa sukarin jini. "Wasu nazarin sun nuna cewa shayi na shayi yana hade da ƙananan cholesterol [da] ingantacciyar nauyi da matakan sukari na jini, wanda hakan na iya inganta sakamakon cututtukan zuciya," in ji likitan likitancin cikin gida Tim Tiutan, Dr. da mataimakin likita mai halartar Memorial Sloan-Kettering Cancer Center a birnin New York.
Shan baƙar shayi ba fiye da kofuna hudu a kowace rana yana rage haɗarin cututtukan zuciya, a cewar wani nazari na 2022 na bincike da aka buga a Frontiers in Nutrition. Koyaya, marubutan sun lura cewa shan fiye da kofuna huɗu na shayi (kofuna huɗu zuwa shida a kowace rana) na iya haɓaka haɗarin cututtukan zuciya [3] Yang X, Dai H, Deng R, et al. Ƙungiya tsakanin amfani da shayi da rigakafin cututtukan zuciya: nazari na yau da kullum da kuma nazarin-bincike-matsayi. Iyakokin abinci mai gina jiki. 2022;9:1021405.
Yawancin fa'idodin kiwon lafiya na koren shayi sun kasance saboda yawan abun ciki na catechins, polyphenols, waɗanda ke da antioxidants.
A cewar Cibiyar Kula da Magungunan Magunguna ta Kasa a Cibiyoyin Lafiya na Kasa, koren shayi shine kyakkyawan tushen epigallocatechin-3-gallate (EGCG), mai karfi antioxidant. An yi nazarin koren shayi da abubuwan da ke tattare da shi, gami da EGCG, saboda iyawar su na hana kumburin cututtukan da ke haifar da kumburi kamar cutar Alzheimer.
"An gano EGCG a cikin koren shayi kwanan nan don rushe tau protein tangles a cikin kwakwalwa, wanda ya fi shahara a cikin cutar Alzheimer," in ji RD, masanin abinci mai rijista kuma darektan Cure Hydration, gauran abin sha na tushen lantarki. Sarah Olszewski. “A cikin cutar Alzheimer, sunadaran tau ba bisa ka'ida ba yana taruwa tare zuwa fibrous tangles, yana haifar da mutuwar ƙwayoyin kwakwalwa. Don haka shan koren shayi [na iya kasancewa] hanya ce ta inganta aikin fahimi da rage haɗarin cutar Alzheimer.”
Masu bincike kuma suna nazarin tasirin koren shayi a tsawon rayuwa, musamman dangane da jerin DNA da ake kira telomeres. Takaitaccen tsayin telomere na iya haɗawa tare da rage tsawon rayuwa da ƙarin cututtuka. Wani bincike na shekaru shida na baya-bayan nan da aka buga a cikin Rahoton Kimiyya wanda ya ƙunshi mahalarta sama da 1,900 sun kammala cewa shan koren shayi ya bayyana yana rage yuwuwar rage telomere idan aka kwatanta da shan kofi da abubuwan sha mai laushi [5] Sohn I, Shin C. Baik I Association of Green Tea , kofi, da abin sha mai laushi tare da canje-canje na tsayi a cikin leukocyte telomere tsawon. Rahoton kimiyya. 2023; 13:492. .
Dangane da takamaiman kaddarorin rigakafin cutar kansa, Smith ya ce koren shayi na iya rage haɗarin cutar kansar fata da tsufan fata. Wani bita na 2018 da aka buga a cikin mujallar Photodermatology, Photoimmunology da Photomedicine ya nuna cewa aikace-aikacen da ake amfani da shi na shayi polyphenols, musamman ECGC, na iya taimakawa wajen hana hasken UV daga shiga cikin fata da kuma haifar da damuwa na oxidative, yiwuwar rage hadarin ciwon daji na fata [6] Sharma P. , Montes de Oca MC, Alkeswani AR da dai sauransu. Tea polyphenols na iya hana ciwon daji na fata wanda ya haifar da ultraviolet B. Photodermatology, photoimmunology da photomedicine. 2018; 34 (1): 50–59. . Koyaya, ana buƙatar ƙarin gwaji na asibiti don tabbatar da waɗannan tasirin.
Bisa ga bita na 2017, shan koren shayi na iya samun fa'idodin fahimi, ciki har da rage damuwa da inganta ƙwaƙwalwar ajiya da fahimta. Wani bita na 2017 ya ƙaddamar da cewa maganin kafeyin da L-theanine a cikin koren shayi sun bayyana don inganta haɓakawa da kuma rage damuwa [7] Dietz S, Dekker M. Effects of green tea phytochemicals on yanayi da cognition. Tsarin magunguna na zamani. 2017;23 (19):2876–2905. .
"Ana buƙatar ƙarin bincike don sanin cikakken girman da kuma hanyoyin da ke haifar da tasirin neuroprotective na koren shayi a cikin mutane," in ji Smith.
"Yana da mahimmanci a lura cewa yawancin sakamako masu illa suna haɗuwa da wuce gona da iri (na koren shayi) ko kuma yin amfani da kariyar shayi mai shayi, wanda zai iya ƙunsar yawan adadin abubuwan da ke tattare da kwayoyin halitta fiye da shayi mai shayi," in ji Smith. “Ga mafi yawan mutane, shan koren shayi a matsakaici ba shi da haɗari gabaɗaya. Duk da haka, idan mutum yana da wasu matsalolin lafiya ko kuma yana shan magunguna, ana ba da shawarar koyaushe ya tuntuɓi likita kafin ya yi manyan canje-canje ga shan shayin shayi.
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Duk da yake duka baki da kore shayi sun ƙunshi maganin kafeyin, baƙar fata yawanci yana da babban abun ciki na maganin kafeyin, ya danganta da hanyoyin sarrafawa da shayarwa, don haka yana iya ƙara faɗakarwa, in ji Smith.
A cikin wani bincike na 2021 da aka buga a mujallar Kimiyyar Lafiya ta Afirka, masu bincike sun kammala cewa shan kofuna daya zuwa hudu na baƙar shayi a rana, tare da shan maganin kafeyin daga 450 zuwa 600 milligrams, na iya taimakawa wajen hana damuwa. Illar baƙar shayi da shan maganin kafeyin akan haɗarin baƙin ciki a tsakanin masu shan baƙar fata. Kimiyyar Kiwon Lafiyar Afirka. 2021;21 (2):858–865. .
Wasu shaidu sun nuna cewa baƙar shayi na iya ɗan inganta lafiyar ƙashi kuma yana taimakawa wajen haɓaka hawan jini a cikin mutanen da ke fama da hawan jini bayan cin abinci. Bugu da ƙari, polyphenols da flavonoids a cikin shayi na shayi na iya taimakawa wajen rage damuwa na oxidative, kumburi da carcinogenesis, in ji Dokta Tiutan.
Wani bincike da aka gudanar a shekara ta 2022 na kusan maza da mata 500,000 masu shekaru 40 zuwa 69 ya gano matsakaicin alaƙa tsakanin shan kofuna biyu ko fiye na baƙar shayi a rana da ƙarancin haɗarin mutuwa idan aka kwatanta da waɗanda ba masu shan shayi ba. Paul [9] Inoue - Choi M, Ramirez Y, Cornelis MC, et al. Shaye-shayen shayi da kuma sanadi da ke haifar da takamaiman mace-mace a cikin bankin Biobank na Burtaniya. Annals of Internal Medicine. 2022;175:1201–1211. .
"Wannan shi ne mafi girman binciken irinsa har zuwa yau, tare da tsawon lokaci fiye da shekaru goma da kuma kyakkyawan sakamako dangane da raguwar mace-mace," in ji Dokta Tiutan. Duk da haka, sakamakon binciken ya ci karo da gauraye sakamakon binciken da ya gabata, in ji shi. Bugu da ƙari, Dokta Tiutan ya lura cewa mahalarta binciken sun kasance fararen fata, don haka ana buƙatar ƙarin bincike don fahimtar tasirin baƙar fata akan mace-mace a cikin yawan jama'a.
A cewar Cibiyar Nazarin Magunguna ta Kasa ta Cibiyar Kiwon Lafiya ta Kasa, matsakaicin adadin baƙar fata (ba fiye da kofi hudu a rana ba) yana da lafiya ga yawancin mutane, amma mata masu ciki da masu shayarwa kada su sha fiye da kofi uku a rana. Yin amfani da fiye da shawarar da aka ba da shawarar na iya haifar da ciwon kai da bugun zuciya marar ka'ida.
Mutanen da ke da wasu yanayin kiwon lafiya na iya fuskantar daɗaɗa alamun bayyanar cututtuka idan sun sha baƙar shayi. Har ila yau Cibiyar Nazarin Magunguna ta Amurka ta ce mutanen da ke da irin waɗannan yanayi su sha baƙar shayi tare da taka tsantsan:
Dokta Tiutan ya ba da shawarar yin magana da likitan ku game da yadda baƙar shayi zai iya yin hulɗa tare da wasu magunguna, ciki har da maganin rigakafi da magunguna don damuwa, fuka da farfaɗiya, da kuma wasu kari.
Duk nau'in shayin biyun suna da fa'idodin kiwon lafiya, kodayake koren shayi ya ɗan fi ɗan shayin baƙar fata ta fuskar binciken bincike. Abubuwan sirri na iya taimaka maka yanke shawarar ko za a zabi kore ko baki shayi.
Koren shayi yana buƙatar bushewa sosai a cikin ruwa mai ɗan sanyi don guje wa ɗanɗano mai ɗaci, don haka yana iya zama mafi dacewa ga mutanen da suka fi son tsarin bushewa sosai. A cewar Smith, baƙar shayi ya fi sauƙi a sha kuma yana iya jure yanayin zafi da lokuta daban-daban.
Zaɓuɓɓukan ɗanɗano kuma suna ƙayyade wane shayi ya dace da wani mutum. Koren shayi yawanci yana da ɗanɗanon sabo, ganye ko ɗanɗano. A cewar Smith, ya danganta da asali da sarrafawa, ɗanɗanon sa na iya kamawa daga mai daɗi da nama zuwa gishiri da ɗan ɗanɗano. Baƙin shayi yana da ɗanɗano mai ƙoshin ƙoshin lafiya, wanda ya fito daga malty da zaki zuwa 'ya'yan itace har ma da ɗan hayaƙi.
Smith ya ba da shawarar cewa mutanen da ke kula da maganin kafeyin na iya fi son koren shayi, wanda yawanci yana da ƙarancin abun ciki na maganin kafeyin fiye da shayi na shayi kuma yana iya ba da ɗan ƙaramin maganin kafeyin buga ba tare da yin tsokaci ba. Ta kara da cewa mutanen da suke so su canza daga kofi zuwa shayi na iya gano cewa babban abun ciki na maganin kafeyin na baƙar fata yana sa canjin ya zama mai ban mamaki.
Ga wadanda ke neman shakatawa, Smith ya ce koren shayi ya ƙunshi L-theanine, amino acid wanda ke inganta shakatawa kuma yana aiki tare da maganin kafeyin don inganta aikin fahimi ba tare da haifar da jitters ba. Black shayi kuma ya ƙunshi L-theanine, amma a cikin ƙananan yawa.
Komai irin shayin da kuka zaba, za ku iya samun wasu fa'idodin kiwon lafiya. Amma kuma ku tuna cewa teas na iya bambanta sosai ba kawai a cikin nau'in shayi ba, har ma a cikin abun ciki na antioxidant, sabo da shayi da kuma lokaci mai yawa, don haka yana da wahala a faɗi fa'idodin shayi, in ji Dokta Tiutan. Ya yi nuni da cewa, wani bincike da aka yi kan sinadarin ‘antioxidant’ na baƙar shayi ya gwada nau’in baƙar shayi iri 51.
"Ya dogara da nau'in shayi na shayi da kuma nau'i da tsari na ganyen shayi, wanda zai iya canza adadin waɗannan mahadi da ke cikin [a cikin shayi]," in ji Tutan. "Don haka dukkansu suna da matakan ayyukan antioxidant daban-daban. Yana da wuya a ce baƙar shayi yana da fa'idodi na musamman akan koren shayi saboda alakar da ke tsakanin su biyun tana da yawa. Idan aka samu bambanci kwata-kwata, tabbas kadan ne.”
SkinnyFit Detox Tea an ƙirƙira shi tare da abinci mai haɓaka metabolism 13 don taimaka muku rage kiba, rage kumburi da ƙara kuzari.
Bayanin da Forbes Health ya bayar don dalilai na ilimi kawai. Lafiyar ku da jin daɗin ku na musamman ne, kuma samfuran da sabis ɗin da muke bita bazai dace da halin ku ba. Ba mu bayar da shawarar likita, bincike ko tsare-tsaren magani ba. Don shawarwari na sirri, tuntuɓi likitan ku.
Forbes Health ta himmatu ga tsauraran ƙa'idodi na amincin edita. Duk abubuwan da ke ciki daidai ne gwargwadon iliminmu a lokacin bugawa, amma abubuwan da ke ƙunshe a ciki na iya daina kasancewa. Ra'ayoyin da aka bayyana na marubucin ne kawai kuma masu tallanmu ba su bayar da su ba, sun amince ko akasin haka.
Virginia Pelley yana zaune a Tampa, Florida kuma tsohon editan mujallar mata ne wanda ya rubuta game da lafiya da dacewa don Jarida ta maza, Mujallar Cosmopolitan, Chicago Tribune, WashingtonPost.com, Greatist da Beachbody. Ta kuma rubuta don MarieClaire.com, TheAtlantic.com, mujallar Glamour, Fatherly da VICE. Ita ce babban mai son bidiyon motsa jiki a YouTube kuma tana jin daɗin hawan igiyar ruwa da bincika maɓuɓɓugan ruwa a cikin jihar da take zaune.
Keri Gans ma'aikacin abinci ne mai rijista, ƙwararren malamin yoga, mai magana da yawun, mai magana, marubuci, kuma marubucin The Small Change Diet. Rahoton Keri shine nata kwasfan fayiloli na wata-wata da wasiƙar da ke taimaka mata isar da rashin hankalinta amma nishadi game da rayuwa mai koshin lafiya. Hans sanannen masanin abinci ne wanda ya ba da dubban tambayoyi a duniya. An nuna kwarewarta a cikin shahararrun kafofin watsa labaru irin su Forbes, Siffar, Rigakafi, Lafiyar Mata, Dr. Oz Show, Good Morning America da FOX Business. Tana zaune a birnin New York tare da mijinta Bart da ɗan ƙafa huɗu Cooper, mai son dabba, Netflix aficionado, da martini aficionado.