Fa'idodi 10 na Cire Ganyen Shayi

Wadatacce

• 1. Maɗaukaki a cikin Antioxidants
• 2. Iya Inganta Lafiyar Zuciya
• 3. Mai kyau ga Kwakwalwa
• 4. Zai Iya Taimakawa Wajan Rage Kiba
• 5. Zai Iya Amfanar Aikin Hanta
• 6. Zai Iya Rage Haɗarin Cutar Kansa
• 7. Kawayenta Na Iya Zama Alkhairi ga Fata
• 8. Iya Amfanar da Ayyukan Motsa jiki da Mayarwa
• 9. Zai Iya Taimakawa Suga Jinin
• 10. Sauƙin Addara wa Abincin ku
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Ganyen shayi yana daya daga cikin shayin da ake yawan amfani dashi a duniya.

Cire ruwan koren shayi shine tsarin sa, wanda yake dauke da kwaya daya mai dauke da adadin sinadaran aiki kamar matsakaiciyar kofi na shayi.

Kamar koren shayi, koren shayi shine babban tushen antioxidants. Wadannan an saka su da fa'idodi masu yawa na kiwon lafiya, daga inganta zuciya, hanta da lafiyar kwakwalwa don inganta fatar ku har ma da rage barazanar kamuwa da cutar kansa (1).

Abin da ya fi haka, yawancin karatu sun duba ikon cirewa na koren shayi don taimakawa rage nauyi. A zahiri, yawancin kayan asarar nauyi sun lissafa shi azaman maɓallin kewayawa.

Wannan labarin yana bincika fa'idodin tushen 10 na koren shayi kore.

1. Maɗaukaki a cikin Antioxidants

Amfanin lafiyar koren shayin da aka cire yafi yawa saboda yawan abun dake cikin antioxidant.

Antioxidants na iya taimakawa rage stressarfin ƙwayoyin cuta ta yaƙi da lalacewar ƙwayoyin ƙwayoyin cuta ta hanyar ƙwayoyin cuta masu kyauta. Wannan lalacewar kwayar tana da alaƙa da tsufa da cututtuka da yawa ().

Polyphenol antioxidants da ake kira catechins sun ƙunshi mafi yawan koren shayi mai ɗebewa daga sinadarin antioxidant. Daga cikin catechins a cikin koren shayi, epigallocatechin gallate (EGCG) shine mafi yawan bincike da tunani don samar da fa'idodin kiwon lafiya.

Karatuttukan sun nuna cewa koren shayin yana kara karfin antioxidant na jiki kuma yana kariya daga gajiya mai sanya karfin shaye shaye (,,).

Misali, bincike daya mutane 35 masu kiba sun dauki 870 MG na koren shayi tsawon makonni takwas. Antarfin antioxidant na jininsu ya karu daga 1.2 zuwa 2.5 olmol / L, a kan matsakaita ().

Cire ruwan shayi yana kara karfin antioxidant, wanda zai iya taimakawa hana matsalolin kiwon lafiya iri daban-daban wadanda suke haifar da gajiya.

Cire koren shayi yana da wadata a cikin antioxidants da ake kira catechins, waɗanda aka nuna don ƙara ƙarfin antioxidant da kuma kariya daga gajiya mai narkewa.

2. Iya Inganta Lafiyar Zuciya

Stressaƙƙarfa mai raɗaɗi yana ƙara haɓaka kitse a cikin jini, wanda ke inganta kumburi a jijiyoyin kuma yana haifar da hawan jini (,).

Abin farin ciki, antioxidants a cikin koren shayin da aka cire na iya rage kumburi kuma zai taimaka rage hawan jini. Hakanan zasu iya hana shayar mai a cikin ƙwayoyin cuta, yana taimakawa rage matakan mai (,,,).

Studyaya daga cikin binciken ya sami mutane masu kiba 56 tare da cutar hawan jini shan 379 MG na koren shayi mai tsami kowace rana tsawon watanni uku. Sun nuna raguwa mai yawa a cikin karfin jini, idan aka kwatanta da rukunin wuribo ().

Bugu da ƙari, sun sami raguwa mai yawa a cikin matakan ƙimar jini, gami da ƙananan triglycerides da duka da LDL cholesterol ().

Wani binciken da aka yi a cikin lafiyayyun mutane 33 sun gano cewa shan MG 250 na koren shayi a kullum tsawon makonni takwas ya rage yawan cholesterol da kashi 3.9% da LDL cholesterol da kashi 4.5% ().

Ganin cewa hauhawar jini da matakan jini mai yawa sune abubuwan haɗari ga cututtukan zuciya, daidaita su na iya inganta lafiyar zuciya.

Catechins a cikin koren shayi na iya taimakawa rage hawan jini da inganta matakan kiba na jini, wanda ke inganta lafiyar zuciya.

3. Mai kyau ga Kwakwalwa

Abubuwan antioxidants a cikin cirewar shayi na koren shayi, musamman EGCG, an nuna su don kare ƙwayoyin kwakwalwa daga damuwa mai sanya maye ().

Wannan kariyar na iya taimakawa wajen rage lalacewar kwakwalwa wanda zai iya haifar da koma baya ga tunani da cututtukan kwakwalwa kamar Parkinson, Alzheimer da dementia (,,).

Bugu da ƙari, cire koren shayi na iya rage aikin ƙarfe masu nauyi kamar ƙarfe da tagulla, waɗanda duka suna iya lalata ƙwayoyin kwakwalwa (,).

Hakanan an nuna shi don taimakawa ƙwaƙwalwa ta haɓaka haɓaka tsakanin sassa daban-daban na kwakwalwa.

Studyaya daga cikin binciken ya sa mutane 12 su sha abin sha mai laushi mai ɗauke da gram 27.5 na koren shayi ko kuma placebo. Bayan haka, yayin da mahalarta ke aiki kan gwajin ƙwaƙwalwar, an sami hotunan kwakwalwa don tantance aikin ƙwaƙwalwa.

Kungiyar koren shayin koren ta nuna karuwar aikin kwakwalwa da ingantaccen aikin, idan aka kwatanta da kungiyar placebo ().

Koren shayin da aka nuna yana da sakamako mai kyau akan lafiyar kwakwalwa da ƙwaƙwalwar ajiya, kuma yana iya taimakawa kariya daga cututtukan kwakwalwa.

4. Zai Iya Taimakawa Wajan Rage Kiba

Cire koren shayi yana da wadataccen abinci a cikin katako, kuma yana dauke da adadin maganin kafeyin.

Abin sha'awa, da alama wannan haɗin abubuwan haɗin shine ke da alhakin abubuwan asarar nauyi (,,,).

Dukansu catechins da maganin kafeyin an nuna su don taimakawa cikin raunin nauyi ta hanyar daidaita homonin da zai iya inganta thermogenesis (,,).

Thermogenesis shine tsarin da jikinka ke ƙona calories don narkar da abinci da samar da zafi. Green shayi an nuna shi don haɓaka wannan aikin ta hanyar sanya jikin ku ya zama mai tasiri a ƙona adadin kuzari, wanda zai haifar da asarar nauyi ().

Studyaya daga cikin binciken ya sa mutane 14 sun ɗauki kwalliyar da ke ƙunshe da cakuda maganin kafeyin, EGCG daga koren shayi da kuma guarana cirewa kafin kowane cin abinci. Daga nan yayi nazarin tasirin kona kalori.

Ya gano cewa mahalarta sun ƙona ƙarin adadin kuzari 179, a matsakaita, a cikin awanni 24 masu zuwa ().

Wani binciken ya nuna cewa maza masu lafiya 10 sun ƙona 4% mafi yawan adadin kuzari a cikin awanni 24 bayan cinye koren ruwan ganyen shayi wanda ke ɗauke da 50 mg na maganin kafeyin da 90 mg na EGCG ().

Abin da ya fi haka, nazarin mako 12 da ke da mata masu nauyin kiba guda 115 sun sha 856 MG na koren shayi a kullum sun lura da asarar nauyi 2.4-lb (1.1-kg) a tsakanin mahalarta ().

Cire ruwan koren shayi na iya taimakawa asarar nauyi ta hanyar kara yawan adadin kuzari da jikinka yake ƙonawa ta hanyar thermogenesis.

5. Zai Iya Amfanar Aikin Hanta

Hakanan katako a cikin cire koren shayi na iya taimakawa rage kumburin da wasu cututtukan hanta ke haifar da shi kamar cutar hanta mai haɗari (NAFLD) (,).

Studyaya daga cikin binciken ya ba mahalarta 80 tare da NAFLD ko dai 500 MG na koren shayi ko placebo kowace rana don kwanaki 90 ().

Extractungiyar koren shayin koren ta nuna raguwa mai yawa a matakan enzyme na hanta, wanda yake nuni ne ga ingantaccen lafiyar hanta ().

Hakazalika, marasa lafiya 17 da ke dauke da NAFLD sun sha miliyoyin 700 na koren shayi, wanda ya ƙunshi aƙalla gram 1 na catechins, a kullum tsawon makonni 12. Suna da raguwa mai yawa a cikin ƙoshin mai mai ƙumburi, kumburi da kuma gajiyawar gajiya ().

Abin sha'awa, yana da mahimmanci a tsaya ga sashin da aka ba da shawarar don fitar da shayin koren shayi, saboda wuce gona da iri an nuna yana cutar da hanta ().

Cire koren shayi da alama yana taimakawa inganta aikin hanta ta hanyar rage kumburi da damuwa mai kumburi.

6. Zai Iya Rage Haɗarin Cutar Kansa

Kulawa da kyallen takarda da gabobin jikinku yana tattare da mutuwar kwayar halitta da sake dawowa. Cellswararrun ƙwayoyin da aka sani da ƙwayoyin kara suna samar da sabbin ƙwayoyin halitta don maye gurbin waɗanda suka mutu. Wannan aikin yana sa ƙwayoyin aiki da lafiya.

Koyaya, lokacin da aka lalata wannan daidaituwa, cutar kansa na iya faruwa. Wannan shine lokacin da jikinku ya fara samar da ƙwayoyin da ke aiki, kuma ƙwayoyin ba sa mutuwa lokacin da ya kamata.

Abubuwan antioxidants a cikin cirewar shayi kore, musamman EGCG, suna da alama suna da tasiri mai kyau akan daidaituwar kwayar halitta da mutuwa (,,).

Wani bincike ya binciko illar shan 600 MG na koren katako mai shayi a kowace shekara tsawon shekara guda kan marasa lafiyar dake fuskantar barazanar kamuwa da cutar sankara.

Ya gano cewa yiwuwar yiwuwar kamuwa da cutar kansa shine 3% na ƙungiyar koren shayi, idan aka kwatanta da 30% na ƙungiyar kulawa ().

An nuna koren shayi don taimakawa wajen kiyaye lafiyar kwayar halitta. Hakanan yana iya taimakawa hana wasu nau'ikan cutar kansa, kodayake ana buƙatar ƙarin bincike.

7. Kawayenta Na Iya Zama Alkhairi ga Fata

Ko an ɗauka azaman kari ko amfani da fata, an cire tsantsar shayi don inganta lafiyar fata ().

Babban bita ya nuna cewa lokacin amfani da fata, cire ruwan shayi na kore zai iya taimakawa magance matsalolin fata daban-daban, irin su dermatitis, rosacea da warts. Hakanan, a matsayin ƙarin, an nuna shi don taimakawa tare da tsufa da ƙuraje (,,).

Misali, wani bincike ya nuna cewa shan 1,500 MG na koren shayin da ake cirewa a kullum tsawon sati hudu ya haifar da raguwar raguwar jan fata da kumburin fata ya haifar ().

Bugu da ƙari, duka abubuwan kari da amfani na yau da kullun na cire koren shayi da alama suna taimakawa hana yanayin fata kamar asarar fata na fata, kumburi, tsufa da wuri da cutar kansa wanda sanadin kamuwa da hasken UV (,).

Wani bincike da aka yi a cikin mutane 10 ya nuna cewa shafa cream mai dauke da koren shayin kore a fata tsawon kwanaki 60 ya haifar da ingantaccen sanyin fata ().

Bugu da kari, wani bincike ya nuna cewa sanya koren shayin da ake cirewa ga fata na rage lahanin fata sakamakon tasirin rana ()

Abin sha'awa shine, ƙara koren shayi a cikin kayayyakin kwalliya an nuna fa'idodin fata ta hanyar samar da sakamako mai ƙanshi ().

An nuna cirewar shayi mai kore don taimakawa hanawa da magance yanayin fata da yawa.

8. Iya Amfanar da Ayyukan Motsa jiki da Mayarwa

Cire koren shayi da alama yana taimakawa a motsa jiki, ko ta hanyar inganta aikin motsa jiki ko haɓaka haɓakawa.

Duk da yake motsa jiki yana da fa'idodi da yawa na kiwon lafiya, an san shi don samar da gajiya mai raɗaɗi da lalata kwayoyin cuta a cikin jiki.

Abin farin ciki, antioxidants kamar koren shayin catechins na iya rage lalacewar salula da jinkirta gajiyar tsoka (,,).

A gaskiya ma, binciken da aka yi a cikin maza 35 ya nuna cewa cire koren shayi hade da ƙarfin horo na makonni huɗu ya haɓaka haɓakar antioxidant ta jiki ().

Bugu da ƙari, 'yan wasa 16 da suka ɗauki koren shayi tsawon makonni huɗu sun nuna ƙaruwar kariya daga gajiya mai kumburi wanda aka samu ta hanyar saurin gudu ().

Bugu da ƙari, cire koren shayi da alama yana amfani da aikin motsa jiki.

Wani bincike ya nuna cewa maza 14 da suka shanye koren shayi tsawon makonni huɗu sun haɓaka nisan gudu da 10.9% ().

Cire ruwan koren shayi yana kara kariyar antioxidant game da lalacewar sanadiyyar motsa jiki. Wannan yana fassara zuwa mafi kyawun aikin motsa jiki da dawowa.

9. Zai Iya Taimakawa Suga Jinin

Catechins da ke koren shayi, musamman EGCG, an nuna su don haɓaka ƙwarewar insulin da kuma tsara samar da sukarin jini, waɗanda duka suna iya rage matakan sukarin jini (,).

Wani bincike ya ba wa lafiyayyun mutane 14 wani abu mai zaki da kuma gram 1.5 na koren shayi ko kuma placebo. Greenungiyar koren shayi ta sami kyakkyawan haƙuri na jini bayan minti 30, kuma ta ci gaba da nuna kyakkyawan sakamako, idan aka kwatanta da rukunin wuribo ().

Wani binciken ya nuna cewa koren shayi ya cire ingantaccen ilimin insulin a cikin samari masu lafiya da 13% ().

Bugu da ƙari, nazarin nazarin 17 ya yanke shawarar cewa koren shayi yana da amfani a rage matakan sukari cikin jini. Hakanan zai iya taimakawa ƙananan matakan haemoglobin A1C, wanda shine mai nuna matakan sukarin jini a cikin watanni 2-3 da suka gabata ().

An nuna cirewar koren shayi don kara karfin insulin da kuma jurewar sukarin jini, duk yayin da yake rage haemoglobin A1C da matakan suga.

10. Sauƙin Addara wa Abincin ku

Ana samun ruwan koren shayi a cikin ruwa, foda da sifofin kwantena.

Za'a iya samun zaɓi mai yawa akan Amazon.

Za'a iya tsarke ruwan cikin ruwa, yayin da za a iya haɗa hoda a cikin laushi. Koyaya, yana da ɗanɗano mai ƙarfi.

Sashin shawarar da aka ba da na koren shayi yana tsakanin 250-500 MG kowace rana. Ana iya samun wannan adadin daga kofuna 3-5 na koren shayi, ko kimanin lita 1.2.

Amma yana da mahimmanci a san cewa ba duk koren shayin da ake cire kari bane yake zama daidai. Wasu kari suna dauke da busasshiyar ganyen shayi ne kawai, yayin da wasu ke dauke da wasu nau'ikan keɓaɓɓu na katechins.

Catechin mafi kusancin alaƙa da fa'idodin lafiyar koren shayin shayi shine EGCG, don haka kuna son tabbatar da cewa abin da kuke ci yana ƙunshe da shi.

A ƙarshe, yana da kyau a ɗauki koren shayi da abinci. Dukansu sun wuce matakin da aka ba da shawarar da kuma ɗauka a kan komai a ciki na iya haifar da lahani ga hanta (,).

Cire ruwan shayi na kore ana iya cinye shi a cikin kwali, ruwa ko hoda. An bada shawarar kashi 250-500 MG tare da abinci.

Layin .asa

Godiya ga babban abun da ke cikin antioxidant, an nuna koren shayi don taimakawa inganta lafiyar jiki da yanayin jiki.

Yawancin karatu sun nuna cewa cire ruwan shayi na kore na iya inganta ragin kiba, daidaita tsarin sukarin jini, rigakafin cututtuka da dawo da motsa jiki.

Hakanan zai iya taimakawa kiyaye lafiyar fata da hanta, rage matakan kitse na jini, daidaita hawan jini da inganta lafiyar kwakwalwa.

Ana iya cinye shi a cikin kwali, ruwa ko hoda. Abun da aka ba da shawarar shine 250-500 MG a rana, kuma ya fi kyau a sha da abinci.

Ko kuna son inganta lafiyar ku gabaɗaya ko rage haɗarin kamuwa da ku, cire shayin koren shayi hanya ce mai sauƙi don ƙara haɓakar antioxidants cikin lafiyar ku.