10 Fa'idodin Amfani da Shaida na Baƙin Shayi

Wadatacce

• 1. Yana da Kadarorin Antioxidant
• 2. Zai Iya Bada Lafiyar Zuciya
• 3. Mayu zai iya rage “mummunan” LDL Cholesterol
• 4. Zai Iya Inganta Kiwon Lafiya
• 5. Zai Iya Taimakawa wajen Rage Hawan Jini
• 6. Zai Iya Taimaka Rage Hadarin Shanyewar jiki
• 7. Mayu Matakan Sugar Jini
• 8. Zai Iya Taimakawa wajen Rage Haɗarin Cutar Kansa
• 9. Iya Inganta Maida Hankali
• 10. Mai Sauki
• Layin .asa

Baya ga ruwa, baƙar shayi na ɗaya daga cikin abubuwan sha da aka sha a duniya.

Ya zo daga Camellia sinensis shuka kuma galibi ana haɗa shi da wasu tsirrai don ɗanɗano daban-daban, kamar su Earl Gray, Ingilishi karin kumallo ko chai.

Ya fi ƙarfi a dandano kuma ya ƙunshi ƙarin maganin kafeyin fiye da sauran shayi, amma ƙasa da maganin kafeyin fiye da kofi.

Baƙin shayi shima yana ba da fa'idodi daban-daban na lafiya domin yana ɗauke da sinadarin antioxidants da mahadi wanda zai iya taimakawa rage ƙonewar jiki.

Anan akwai fa'idodi goma na baƙar shayi ga lafiya, duka kimiyya na tallafawa.

1. Yana da Kadarorin Antioxidant

Antioxidants an san su don samar da tarin fa'idodin kiwon lafiya.

Cinye su zai iya taimakawa cire ƙwayoyin cuta kyauta da rage lalacewar ƙwayoyin cuta a cikin jiki. Wannan a ƙarshe na iya taimakawa rage haɗarin cutar na kullum (,).

Polyphenols wani nau'in antioxidant ne wanda ake samu a wasu abinci da abubuwan sha, gami da baƙar shayi.

Ungiyoyin polyphenols, gami da catechins, theaflavins da thearubigins, sune manyan hanyoyin antioxidants a cikin baƙin shayi kuma suna iya inganta lafiyar gaba ɗaya (3).

A zahiri, wani bincike akan beraye yayi nazarin rawar maganin maganin maganin cikin baƙin shayi da haɗarin ciwon sukari, kiba da haɓakar cholesterol. Sakamako ya nuna cewa theaflavins sun rage cholesterol da matakan sukari na jini ().

Wani binciken kuma yayi nazarin rawar katechins daga koren shayin da aka cire akan nauyin jiki. Ya gano cewa wadanda suka cinye kwalbar da ke dauke da kwayoyi catechins 690 daga shayi a kullum na tsawon makonni 12 sun nuna raguwar kitsen jiki ().

Yayinda yawancin kari suka ƙunshi antioxidants, hanya mafi kyau don cinye su shine ta abinci da abubuwan sha. A zahiri, wasu bincike sun gano cewa shan antioxidants a ƙarin tsari na iya cutar da lafiyar ku ().

Baƙin shayi yana ƙunshe da rukuni na polyphenols waɗanda ke da abubuwan antioxidant. Yin amfani da antioxidants na iya taimakawa rage haɗarin cutar rashin ƙarfi da haɓaka lafiyar ku gaba ɗaya.

2. Zai Iya Bada Lafiyar Zuciya

Baƙin shayi yana ɗauke da wani rukuni na antioxidants da ake kira flavonoids, wanda ke amfani da lafiyar zuciya.

Tare da shayi, ana iya samun flavonoids a cikin kayan lambu, 'ya'yan itatuwa, jan giya da cakulan cakulan.

Amfani dasu akai-akai na iya taimakawa rage abubuwa da yawa masu haɗari ga cututtukan zuciya, gami da hawan jini, hauhawar jini, hauhawar matakan triglyceride da kiba ().

Studyaya daga cikin binciken da aka gudanar bazuwar ya gano cewa shan baƙar shayi na makonni 12 ya rage ƙimar triglyceride ƙwarai da 36%, ya rage matakan sukarin jini da 18% kuma ya saukar da LDL / HDL plasma rabo da 17% ().

Wani binciken ya gano cewa wadanda ke shan kofuna uku na baƙar shayi a kowace rana suna da kasada 11% na haɗarin kamuwa da cututtukan zuciya ().

Dingara baƙar shayi ga aikinku na yau da kullun hanya ce mai sauƙi don haɗa ƙwayoyin antioxidants a cikin abincinku kuma yana iya rage haɗarin rikicewar lafiyarku ta gaba.

Black tea na dauke da sinadarin flavonoids, wadanda suke da amfani ga lafiyar zuciya. Nazarin ya gano cewa shan baƙar shayi a kai a kai na iya taimakawa wajen rage barazanar kamuwa da cututtukan zuciya.

3. Mayu zai iya rage “mummunan” LDL Cholesterol

Jiki yana dauke da sinadarin lipoproteins guda biyu wadanda suke jigilar cholesterol a cikin jiki.

Isayar lipoprotein mai ƙarancin nauyi (LDL), ɗayan kuma lipoprotein mai ƙwanƙwasa (HDL).

Ana daukar LDL a matsayin "mummunan" lipoprotein saboda yana jigilar cholesterol zuwa Kwayoyin cikin jiki. A halin yanzu, ana daukar HDL a matsayin “mai kyau” lipoprotein saboda yana jigilar cholesterol tafi daga kwayoyin halittar ku zuwa hanta wanda za'a fitar dashi.

Lokacin da LDL yayi yawa a jiki, zai iya haɗuwa a jijiyoyin kuma ya haifar da ɗakunan ajiya mai lahani da ake kira plaques. Wannan na iya haifar da matsaloli kamar ciwon zuciya ko bugun jini.

Abin farin ciki, wasu binciken sun gano cewa shan shayi na iya taimakawa rage LDL cholesterol.

Studyaya daga cikin binciken da bazuwar aka gano cewa shan shayi sau biyar na baƙar shayi a kowace rana ya rage LDL cholesterol da kashi 11 cikin ɗari a cikin mutane masu ƙananan matakan ƙananan ƙwayar cholesterol ().

Wani binciken da aka yi na tsawon watanni uku a cikin mutane 47 idan aka kwatanta tasirin cirewar baƙar fata na gargajiyar gargajiyar gargajiyar gargajiyar gargajiyar gargajiyar gargajiyar gargajiyar China.

Sakamako ya nuna raguwa mai yawa a matakan LDL a cikin waɗanda suka sha shayi baƙar fata, idan aka kwatanta da placebo, ba tare da wata illa ba. Masu binciken sun kammala cewa baƙar shayi ya taimaka inganta matakan cholesterol a cikin mutane masu haɗarin cututtukan zuciya ko kiba ().

LDL da HDL nau'ikan kwayoyi ne guda biyu wadanda suke dauke da sinadarin cholesterol a cikin jiki. LDL da yawa a jiki na iya ƙara haɗarin cututtukan zuciya da bugun jini. Nazarin ya gano cewa baƙin shayi na iya taimakawa rage matakan LDL.

4. Zai Iya Inganta Kiwon Lafiya

Karatu ya gano cewa nau'in kwayoyin cuta a cikin hanjin ka na iya taka muhimmiyar rawa a lafiyar ka.

Wancan ne saboda hanji ya ƙunshi tiriliyan na ƙwayoyin cuta, kazalika da kashi 70-80% na garkuwar jikinka ().

Yayinda wasu kwayoyin cuta a cikin hanjinku suke da amfani ga lafiyar ku, wasu basu da amfani.

A zahiri, wasu binciken sun ba da shawarar cewa nau'in kwayar cutar da ke cikin hanjin ka na iya taka muhimmiyar rawa wajen rage barazanar wasu yanayin kiwon lafiya, kamar cututtukan hanji, irin ciwon sukari na 2, cututtukan zuciya, kiba da ma kansar ().

Abubuwan polyphenols da aka samo a cikin baƙin shayi na iya taimakawa wajen kiyaye ƙoshin lafiya ta hanyar haɓaka haɓakar ƙwayoyin cuta mai kyau da hana haɓakar ƙwayoyin cuta marasa kyau, kamar Salmonella (14).

Bugu da kari, baqar shayin na qunshe da abubuwan kashe kwayoyin cuta wadanda ke kashe abubuwa masu cutarwa da inganta kwayoyin cuta da garkuwar jiki ta hanyar taimakawa gyaran rufin hanyar narkewar abinci.

Koyaya, ana buƙatar ci gaba da bincike kafin a sami ƙarfi mai ƙarfi game da rawar baƙar shayi da aikin rigakafi (15).

Gashin yana dauke da biliyoyin kwayoyin cuta da kuma yawancin garkuwar ku. Polyphenols da antimicrobial Properties samu a baki shayi na iya taimaka inganta hanji kiwon lafiya da kuma rigakafi.

5. Zai Iya Taimakawa wajen Rage Hawan Jini

Hawan jini ya shafi kusan mutane biliyan 1 a duk duniya ().

Zai iya ƙara haɗarin zuciyar ka da gazawar koda, shanyewar jiki, ɓata gani da bugun zuciya. Abin farin ciki, canje-canje a cikin tsarin abincinku da salon rayuwa na iya rage saukar jini ().

Nazarin bazuwar, nazarin sarrafawa ya kalli rawar baƙar shayi wajen rage hawan jini. Mahalarta sun sha kofuna uku na baƙin shayi kowace rana sama da watanni shida.

Sakamako ya gano cewa waɗanda suka sha baƙin shayi suna da raguwa mai yawa a cikin siysolic da diastolic hawan jini, idan aka kwatanta da rukunin wuribo ().

Koyaya, bincike akan illar baƙar shayi akan hawan jini ya haɗu.

Nazarin nazarin karatu daban-daban guda biyar da suka shafi mahalarta 343 sun kalli tasirin shan baƙar shayi tsawon makonni huɗu akan cutar hawan jini.

Kodayake sakamakon ya samo wasu ci gaba a cikin karfin jini, masu bincike sun yanke shawarar cewa binciken ba shi da mahimmanci ().

Shan baƙin shayi a kowace rana, tare da haɗa wasu sauye-sauye na rayuwa kamar dabarun magance damuwa, na iya amfanar waɗanda ke da cutar hawan jini.

Hawan jini na iya haifar da rikitarwa ga lafiya da yawa. Shan baƙin shayi akai-akai na iya taimakawa rage systolic da diastolic hawan jini, amma ana cakuɗa bincike.

6. Zai Iya Taimaka Rage Hadarin Shanyewar jiki

Bugun jini na iya faruwa yayin da aka toshe kogon jini a cikin kwakwalwa ko fashewa. Shine abu na biyu na sanadin mutuwa a duk duniya ().

Abin farin ciki, 80% na shanyewar jiki yana da kariya. Misali, kula da abincinka, motsa jiki, hawan jini da rashin shan sigari na iya taimakawa rage barazanar bugun jini ().

Abin sha’awa, binciken ya gano cewa shan baƙar shayi na iya kuma taimakawa rage haɗarin shanyewar jiki.

Studyaya daga cikin binciken ya bi mutane 74,961 na tsawon shekaru 10. Ya gano cewa wadanda suka sha kofuna hudu ko fiye na bakar shayi a ko wace rana suna da kasada ta kashi 32% na rashin karfin jiki fiye da wadanda ba su sha shayin ba ().

Wani binciken ya sake nazarin bayanai daga karatu daban-daban har guda tara ciki har da mahalarta 194,965.

Masu binciken sun gano cewa mutanen da suka sha fiye da kofuna uku na shayi (ko dai baƙar fata ko koren shayi) a kowace rana suna da haɗarin bugun jini da kashi 21%, idan aka kwatanta da mutanen da suka sha ƙasa da kofin shayi ɗaya a rana ().

Cutar shanyewar jiki ita ce cuta ta biyu da ke haifar da mutuwa a duniya. Abin farin ciki, a lokuta da yawa, ana iya hana shi. Nazarin ya gano cewa baƙin shayi na iya taimakawa rage haɗarin bugun jini.

7. Mayu Matakan Sugar Jini

Matakan hawan sukari na jini na iya ƙara haɗarin rikicewar lafiyar ku, kamar su ciwon sukari na 2, kiba, cututtukan zuciya, gazawar koda da baƙin ciki (24,).

Amfani da sukari mai yawa, musamman daga abubuwan sha mai daɗi, an nuna ƙara ƙimar sukarin jini da haɗarin kamuwa da ciwon sukari na 2 ().

Lokacin da kake amfani da sukari, pancreas yana ɓoye hormone wanda ake kira insulin don ɗaukar sukari zuwa tsokoki don amfani dashi don kuzari. Idan kayi amfani da sukari fiye da yadda jikinka yake bukata, yawan sukari yana adana kamar mai.

Baƙin shayi shine babban abin sha wanda ba'a ɗanɗana shi ba wanda aka samo shi don taimakawa inganta haɓakar insulin a jiki.

Aya daga cikin binciken-bututun gwajin ya yi la’akari da kayan haɓakar insulin na shayi da kayan aikin sa. Sakamako ya nuna cewa baƙin shayi ya ƙara aikin insulin fiye da ninki 15.

Masu binciken sun kammala cewa an nuna mahadi da yawa a cikin shayi don inganta matakan insulin, musamman wani katechin da ake kira epigallocatechin gallate (27).

Wani binciken a cikin beraye idan aka kwatanta tasirin baƙar fata da koren shayi a kan matakan sukarin jini. Sakamako ya gano cewa dukansu sun saukar da sikari na jini kuma sun inganta yadda jiki ke sarrafa sikari (28).

Insulin shine hormone wanda yake ɓoye lokacin da kake shan sukari. Baƙin shayi babban abin sha ne wanda ba zaƙi ba wanda zai iya taimakawa inganta amfani da insulin da rage yawan sukarin jini.

8. Zai Iya Taimakawa wajen Rage Haɗarin Cutar Kansa

Sama da nau'ikan 100 na cutar kansa sun wanzu, kuma wasu ba abin hanawa bane.

Koyaya, polyphenols da aka samo a cikin baƙar shayi na iya taimakawa hana rayuwar kwayar cutar kansa.

Aya daga cikin binciken gwajin-bututu ya binciki tasirin polyphenols a cikin shayi akan kwayoyin kansa. Ya nuna cewa baƙar fata da koren shayi na iya taka rawa wajen daidaita haɓakar ƙwayar kansar da rage sabon ci gaban kwayar halitta ().

Wani binciken ya binciko illar polyphenols a cikin baƙin shayi akan cutar kansa. Ya nuna cewa baƙin shayi na iya taimakawa wajen shawo kan yaduwar ƙwayar nono mai dogaro da hormone ().

Kodayake bai kamata a yi la'akari da madadin shayi don cutar kansa ba, wasu bincike sun nuna yiwuwar baƙar shayi don taimakawa rage rayuwar kwayar cutar kansa.

Ana buƙatar ƙarin bincike a cikin mutane don ƙayyade alaƙar da ke tsakanin baƙin shayi da ƙwayoyin kansa.

Baƙin shayi yana ɗauke da polyphenols, wanda zai iya taimakawa yaƙar ƙwayoyin kansa a cikin jiki. Kodayake shan baƙin shayi ba zai magance cutar kansa ba, yana iya taimakawa rage ci gaban kwayar cutar kansa.

9. Iya Inganta Maida Hankali

Baƙin shayi yana ɗauke da maganin kafeyin da amino acid da ake kira L-theanine, wanda zai iya inganta faɗakarwa da mai da hankali.

L-theanine yana haɓaka aikin haruffa a cikin kwakwalwa, wanda ke haifar da annashuwa da kuma mai da hankali sosai.

Nazarin ya gano cewa abubuwan sha masu dauke da L-theanine da maganin kafeyin suna da tasiri mafi girma kan maida hankali saboda illar L-theanine a kwakwalwa ().

Wannan na iya zama dalilin da ya sa mutane da yawa ke ba da rahoton ingantaccen makamashi bayan shan shayi, idan aka kwatanta da sauran abubuwan sha da ke cikin kofi kamar kofi.

Karatuttukan karatu biyu da bazuwar sun gwada tasirin shayin baƙar fata akan daidaito da faɗakarwa. A cikin karatun biyu, shayi mai baƙar fata ya haɓaka haɓaka da faɗakarwar kai tsaye tsakanin mahalarta, idan aka kwatanta da placebo ().

Wannan yana sanya baƙar shayi babban abin sha idan kuna neman haɓaka kuzari da mai da hankali ba tare da yawancin maganin kafeyin ba.

Baƙin shayi na iya taimakawa inganta haɓaka saboda abubuwan da ke cikin kafein da amino acid da ake kira L-theanine. Wannan amino acid din yana kara ayyukan haruffa a cikin kwakwalwa, wanda zai iya taimakawa inganta hankali da faɗakarwa.

10. Mai Sauki

Ba wai kawai shayin baƙi yana da kyau a gare ku ba, yana da sauƙin yin.

Don yin baƙin shayi, da farko a tafasa ruwa. Idan kuna amfani da buhunan shayi da aka siya, kawai ƙara jakar shayi a mug kuma cika ta da ruwan zafi.

Idan ana amfani da shayi mai ɗanɗano, yi amfani da gram 2-3 na ganyen shayi a kowane awo shida na ruwa a cikin matattarar ruwa.

Bari shayi yayi tsayi a cikin ruwa na mintina 3-5, ya danganta da fifikon dandano. Don shayin da ya fi karfi, yi amfani da karin ganyen shayi da tsayi na dogon lokaci.

Bayan tsinkaya, cire ganyen shayi ko jakar shayi daga ruwa kuma more.

Yin baƙin shayi mai sauƙi ne kuma yana ɗaukar 'yan mintoci kaɗan. Kuna iya amfani da ko dai jakar shayi ko sako-sako da ganye ku daidaita dandano zuwa fifikonku.

Layin .asa

Baƙin shayi babban zaɓi ne idan kuna neman ƙananan kalori, abin sha mai ɗanɗano tare da ƙananan maganin kafeyin fiye da kofi ko abin sha na makamashi.

Yana da karfi, dandano na musamman kuma ya ƙunshi yalwar antioxidants, wanda zai iya ba da fa'idodin kiwon lafiya da yawa. Wadannan sun hada da ingantaccen cholesterol, ingantaccen lafiyar hanji da rage hawan jini.

Mafi kyau duka, yana da sauƙin yin kuma ana iya samun saukinsa a shaguna da yawa ko kan layi.

Idan baku taɓa yin haka ba, kuyi ƙoƙari ku gwada baƙin shayi don ku sami fa'idodi da yawa na kiwon lafiya.