Green Tea vs Black Tea: Wanne ya fi lafiya?

Wadatacce

• Raba amfanin koren shayi da baƙi
• Iya kiyaye zuciyar ka
• Zai iya inganta aikin kwakwalwa
• Green shayi yana da wadata a cikin antioxidant mai ƙarfi EGCG
• Baƙin shayi yana ɗauke da sinadarai masu amfani
• Wanne ya kamata ku sha?
• Layin kasa

Shayi yana kaunar mutane a duk faɗin duniya.

Dukansu koren da baƙar shayi ana yin su ne daga ganyen Camellia sinensis shuka ().

Babban banbanci tsakanin su shine baƙar shayi yana yin maye kuma koren shayi ba.

Don yin baƙin shayi, ana fara mirgine ganyen sannan a fallasa shi zuwa iska don haifar da aikin sakawan abu. Wannan yanayin yana haifar da ganyayyaki su juya launin ruwan kasa mai duhu kuma yana ba daɗin dandano ya ƙara girma da ƙarfi ().

A gefe guda kuma, ana sarrafa koren shayi don hana hadawan abu don haka yafi launi launi fiye da baƙin shayi.

Wannan labarin yana bincika bincike a bayan koren shayi da baƙar fata don tantance wanene ya fi lafiya.

Raba amfanin koren shayi da baƙi

Duk da yake kore da baƙar shayi sun banbanta, suna iya samar da wasu fa'idodi iri ɗaya na kiwon lafiya.

Iya kiyaye zuciyar ka

Dukansu koren da baƙar shayi suna da wadata a cikin rukuni na antioxidants masu kariya da ake kira polyphenols.

Musamman, suna ƙunshe da flavonoids, wani rukuni na polyphenols.

Koyaya, nau'in da adadin flavonoids ɗin da suke ƙunshe sun banbanta. Misali, koren shayi yana dauke da adadin epigallocatechin-3-gallate mai yawa (EGCG), alhali baƙin shayi shine asalin tushen theaflavins ().

Ana tsammanin flavonoids a cikin koren shayi da baƙar fata suna kiyaye zuciyar ka (,).

Studyaya daga cikin binciken dabba ya gano cewa koren shayi da baƙar fata sun yi tasiri daidai wajen hana haɓakar jini ta 26% a mafi ƙanƙanci kuma har zuwa 68% a mafi girman maganin ().

Binciken ya kuma gano cewa dukkan nau'ikan shayin sun taimaka wajen rage LDL (mara kyau) cholesterol da triglycerides ().

Abin da ya fi haka, sake dubawa guda biyu da ke nazarin sama da ingancin karatu 10 kowannensu ya gano cewa shan koren shayi da baƙar fata na iya rage saukar jininka (,).

Bugu da ƙari kuma, wani sake nazarin karatun koren shayi ya gano cewa mutanen da suka sha kofuna waɗanda 1-3 a kowace rana suna da kashi 19% da 36% rage haɗarin bugun zuciya da bugun jini bi da bi, idan aka kwatanta da waɗanda ba su da ƙasa da kofi ɗaya na koren shayi a kowace rana ( ).

Hakanan, shan aƙalla kofi uku na baƙin shayi na iya rage haɗarin kamuwa da cututtukan zuciya da 11% ().

Zai iya inganta aikin kwakwalwa

Green da baƙin shayi duk suna ɗauke da maganin kafeyin, sanannen mai kuzari.

Ganyen shayi ya ƙunshi ƙasa da maganin kafeyin fiye da baƙin shayi - kimanin 35 MG a kowace kofi 8-ounce (230-ml), idan aka kwatanta da 39-109 MG don irin wannan aikin na baƙin shayi (,, 9).

Maganin kafeyin yana motsa tsarin ku ta hanyar toshe adenosine mai hana yaduwar cutar. Hakanan yana taimakawa fitowar masu ba da yanayi masu haɓaka yanayi kamar dopamine da serotonin (,).

A sakamakon haka, maganin kafeyin na iya haɓaka faɗakarwa, yanayi, faɗakarwa, lokacin amsawa, da ambaton gajeren lokaci (9).

Shayi na kore da baƙi kuma sun ƙunshi amino acid L-theanine, wanda babu shi a cikin kofi.

Ana tunanin L-theanine zai tsallake shingen ƙwaƙwalwar ƙwaƙwalwar jini kuma ya haifar da sakin mai hana ƙwaƙwalwa a cikin kwakwalwa da ake kira gamma-aminobutyric acid (GABA), wanda ke haifar da yanayi mai annashuwa amma faɗakarwa (,,).

A lokaci guda, yana inganta sakin ƙwayoyin haɓaka haɓakar yanayi dopamine da serotonin ().

Ana tunanin L-theanine don daidaita tasirin maganin kafeyin. Haɗuwa da waɗannan abubuwa guda biyu na iya kasancewa ma'amala, kamar yadda bincike ɗaya ya nuna cewa mutanen da suka sha L-theanine da maganin kafeyin tare suna da kyakkyawar kulawa fiye da lokacin da ko dai aka yi amfani da shi shi kaɗai (,).

Gabaɗaya, akwai ɗan L-theanine a cikin koren shayi fiye da baƙin shayi, kodayake adadin na iya bambanta da yawa ().

Dukansu koren da baƙar shayi manyan hanyoyin maye ne ga kofi ga waɗanda suke son ɗaga yanayi ba tare da hutawar da kofi ya faɗa ba.

Green da baƙar shayi suna ƙunshe da polyphenols waɗanda ke da tasirin tasirin antioxidant, mai yiwuwa rage haɗarin kamuwa da cututtukan zuciya. Hakanan, dukansu suna da maganin kafeyin don haɓaka faɗakarwa da mai da hankali da L-theanine, wanda ke sakin damuwa da sanyaya jikinku.

Green shayi yana da wadata a cikin antioxidant mai ƙarfi EGCG

Ganyen shayi shine kyakkyawan tushen asalin antigidant epigallocatechin-3-gallate (EGCG).

Kodayake koren shayi ya ƙunshi wasu polyphenols, kamar catechin da gallic acid, EGCG ana ɗaukarsa a matsayin mafi ƙarfi kuma mai yuwuwa ne ke da alhakin yawancin amfanin shan shayi na shayi ().

Ga jerin fa'idodi masu amfani na EGCG a cikin koren shayi:

• Ciwon daji. Nazarin gwajin-tube ya gano cewa EGCG a cikin koren shayi na iya hana yaduwar ƙwayoyin cuta da haifar da mutuwar kwayar cutar kanjamau (,).
• Cutar Alzheimer. EGCG na iya rage tasirin cutarwa na alamun amyloid, waɗanda ke tarawa a cikin marasa lafiyar Alzheimer (,).
• Anti-gajiya. Wani bincike ya nuna cewa beraye masu shan abin sha mai dauke da EGCG sun daɗe suna ninkaya kafin su gaji, idan aka kwatanta da waɗanda suke shan ruwan ().
• Hanta kariya. EGCG an nuna shi don rage ci gaban hanta mai haɗari a cikin beraye akan abinci mai mai mai yawa,,,.
• Anti-kwayar cuta. Wannan antioxidant na iya haifar da illa ga bangon kwayar kwayar cuta kuma yana iya rage yaduwar wasu ƙwayoyin cuta (,,).
• Kwantar da hankali. Yana iya ma'amala tare da masu karɓa a cikin kwakwalwarka don yin sakamako mai laushi a jikinka (,).

Kodayake yawancin binciken akan EGCG a cikin koren shayi an gudanar dashi ne a cikin bututun gwaji ko na dabba, binciken yana ba da tabbaci ga fa'idodin da aka daɗe na shan shan shayi.

Green shayi ya ƙunshi EGCG, antioxidant wanda gwajin-tube da nazarin dabba suka nuna na iya yaƙi da cutar kansa da ƙwayoyin ƙwayoyin cuta da kuma kare kwakwalwarka da hanta.

Baƙin shayi yana ɗauke da sinadarai masu amfani

Theaflavins rukuni ne na polyphenols waɗanda suka dace da baƙin shayi.

An ƙirƙira su yayin aikin shayarwa kuma suna wakiltar 3-6% na duk polyphenols a cikin baƙin shayi ().

Theaflavins suna ba da fa'idodi da yawa na kiwon lafiya - duk suna da alaƙa da ikon antioxidant ɗin su.

Wadannan polyphenols na iya kare kitsen mai daga lalacewa ta hanyar masu kyauta kuma zai iya tallafawa samar da sinadarin antioxidant na jikinka (,).

Abin da ya fi haka, suna iya kiyaye zuciyarka da jijiyoyin jini.

Studyaya daga cikin binciken dabbobi ya gano cewa theaflavins na iya rage haɗarin samuwar abu a cikin jijiyoyin jini ta rage rage kumburi da kuma kara samar da sinadarin nitric, wanda ke taimakawa jijiyoyin ku faɗaɗa (32).

Bugu da kari, theaflavins an nuna yana rage karfin cholesterol da matakan sikarin jini (,).

Hakanan suna iya inganta haɓakar mai kuma an ba da shawarar azaman taimako na taimako don kula da kiba (34).

A zahiri, theaflavins a cikin baƙin shayi na iya samun ƙarfin antioxidant ɗaya kamar polyphenols a cikin koren shayi ().

Theaflavins sun bambanta da baƙin shayi. Ta hanyar tasirinsu na antioxidant, suna iya inganta aikin jijiyoyin jini da tallafawa asarar mai.

Wanne ya kamata ku sha?

Ganyen shayi da baƙar fata suna ba da fa'ida iri ɗaya.

Duk da yake sun banbanta a cikin sinadarin polyphenol, suna iya ba da irin wannan fa'ida ta tasirin aikin jini ().

Yawancin bincike suna nuna cewa koren shayi yana da ƙarfi mai ƙarfi na antioxidant fiye da baƙin shayi, amma bincike ɗaya ya gano cewa teas na kore da baƙar fata suna ba da ƙarfin tasirin antioxidant daidai (,, 38).

Kodayake dukansu suna dauke da maganin kafeyin, amma baƙar shayi yawanci yana da ƙari - sanya kore shine mafi kyawun zaɓi ga mutanen da ke da damuwa da wannan ƙarfin. Bugu da ƙari, koren shayi ya ƙunshi ƙarin L-theanine, amino acid wanda ke kwantar da hankali kuma zai iya daidaita tasirin maganin kafeyin ().

Koyaya, idan kuna neman maganin kafeyin wanda bashi da ƙarfi kamar kofi, baƙin shayi na iya zama babban zaɓi a gare ku.

Ka tuna cewa duka baƙar fata da koren shayi suna ɗauke da tannins, waɗanda zasu iya ɗaure ga ma'adanai kuma su rage ƙarfin shan su. Don haka, ana iya shan shayi mafi kyau tsakanin abinci ().

Green shayi na iya samun mafi ingancin maganin antioxidant fiye da baƙar shayi, amma baƙin shayi ya fi kyau idan kuna son kuzarin maganin kafeyin mai ƙarfi.

Layin kasa

Ganyen shayi da baƙar fata suna ba da fa'idodi ga lafiyar jiki, gami da zuciyarka da ƙwaƙwalwarka.

Duk da yake koren shayi na iya ƙunsar ƙarin antioxidants masu ƙarfi, shaidun ba su da fifiko ga ɗayan shayi a kan ɗayan.

Dukansu suna dauke da maganin kafeyin mai motsawa da L-theanine, wanda ke da tasirin nutsuwa.

A takaice dai, duka manyan kari ne akan abincinka.