Mafi Shayi mafi kyau guda 6 don Rage Kiba da Ciki

Wadatacce

• 1. Koren Shayi
• 2. Puerh Tea
• 3. Baƙin Shayi
• 4. Shayi Oolong
• 5. Farin Shayi
• 6. Ganyen Shayi
• Layin .asa

Shayi wani abin sha ne da ake jin daɗin duniya.

Kuna iya yinta ta hanyar zuba ruwan zafi akan ganyen shayi da kuma basu damar hawa na mintina da yawa saboda dandanonsu ya shiga cikin ruwan.

Wannan abin sha mai ɗanɗano galibi ana yin sa ne daga ganyen Camellia sinensis, wani nau'in bishiyar shrub ne mai asali da Asiya.

Shan shayi an danganta shi da fa'idodin kiwon lafiya da yawa, gami da kare ƙwayoyin halitta daga lalacewa da rage haɗarin kamuwa da cututtukan zuciya (,).

Wasu karatuttukan ma sun gano cewa shayi na iya kara nauyin jiki da kuma taimakawa yaki da kitse na ciki. An gano wasu nau'ikan sun fi wasu tasiri wajen cimma wannan.

Da ke ƙasa akwai mafi kyawun shayi don haɓaka rawan nauyi da rage ƙimar jiki.

1. Koren Shayi

Ganyen shayi yana daya daga cikin sanannun nau'ikan shayi, kuma yana da nasaba da fa'idodi masu yawa ga lafiya.

Hakanan yana ɗaya daga cikin shayi mafi inganci don ƙimar nauyi. Akwai tabbatattun shaidu da ke alakan koren shayi don rage nauyi da kitsen jiki.

A cikin wani binciken na 2008, mutane masu kiba 60 sun bi daidaitaccen abinci na makonni 12 yayin shan a kai a kai ko dai koren shayi ko placebo.

A tsawon karatun, wadanda suka sha koren shayi sun rasa fam 7.3 (3.3 kilogiram) fiye da rukunin placebo ().

Wani binciken ya gano cewa mutanen da suka shanye koren shayi tsawon makonni 12 sun sami raguwa mai yawa a nauyin jiki, ƙitson jiki da ƙyallen kugu, idan aka kwatanta da ƙungiyar kulawa ().

Wannan na iya zama saboda koren shayi yana da girma musamman a cikin catechins, abubuwan da ke faruwa a ɗari bisa ɗari waɗanda ke iya haɓaka haɓakar ku kuma ƙara ƙona mai ().

Hakanan wannan tasirin ya shafi matcha, wani nau'in mai shayin koren shayi wanda yake ɗauke da abubuwan amfani iri ɗaya kamar koren shayi na yau da kullun.

Takaitawa: Green shayi yana da yawa a cikin nau'in antioxidants da ake kira catechins, kuma yana da alaƙa da raunin nauyi da raunin mai.

2. Puerh Tea

Hakanan ana kiranta da pu’er ko pu-erh tea, puerh tea wani nau'in shayi ne na baƙar fata wanda aka shaya.

Sau da yawa ana jin daɗi bayan cin abinci, kuma yana da ƙamshi na ƙasa wanda ke daƙarin bunkasa tsawon lokacin da aka adana shi.

Wasu karatuttukan dabbobi sun nuna cewa shayin puerh na iya rage suga da jini da kuma triglycerides na jini. Kuma karatu a cikin dabbobi da mutane sun nuna cewa shayi na puerh na iya taimakawa don haɓaka ƙimar nauyi (,).

A cikin wani binciken daya, an baiwa maza 70 ko dai kawunansu na cire ruwan shayi na puerh ko kuma placebo. Bayan watanni uku, waɗanda ke shan kwandon shayi na puerh sun yi hasarar kusan fam 2.2 (kilogiram 1) fiye da ƙungiyar placebo ().

Wani binciken a cikin beraye yana da irin wannan binciken, yana nuna cewa cire shayi na puerh yana da tasirin hana kiba kuma ya taimaka wajen danne kiba ().

Binciken yanzu yana iyakance ne ga cire shayin puerh, don haka ana buƙatar ƙarin bincike don ganin idan irin wannan tasirin ya shafi sha shi a matsayin shayi.

Takaitawa: Nazarin ɗan adam da dabba ya nuna cewa cire shayin puerh na iya taimakawa haɓaka ƙimar nauyi yayin kuma rage duka sukarin jini da matakan triglyceride na jini.

3. Baƙin Shayi

Baƙin shayi wani nau'in shayi ne wanda ya sha wahala fiye da sauran nau'ikan, kamar su kore, fari, ko kuma oolong.

Oxidation abu ne na sunadarai da ke faruwa yayin da ganyen shayin ke fuskantar iska, wanda ke haifar da launin ruwan kasa wanda ke haifar da halayyar duhu baƙar shayi ().

Akwai nau'ikan nau'ikan daban-daban da haɗuwa na baƙin shayi akwai, gami da shahararrun iri kamar Earl Gray da karin kumallo na Ingilishi.

Yawancin karatu sun gano cewa baƙin shayi na iya zama mai tasiri idan ya shafi kula da nauyi.

Studyaya daga cikin binciken da aka yi game da mutane 111 ya gano cewa shan kofuna uku na baƙin shayi a kowace rana har tsawon watanni uku yana ƙaruwa da rage nauyi da rage ƙugu, idan aka kwatanta da shan abin sha mai maganin kafeyin ()

Wasu suna ganin cewa tasirin tasirin baƙin shayi na baƙin shayi na iya zama saboda yana da yawa a cikin flavones, wani nau'in launin shuke-shuke tare da kayan antioxidant.

Nazarin ya bi manya 4,280 sama da shekaru 14. Ya gano cewa wadanda ke da yawan cin flavone daga abinci da abubuwan sha kamar su bakin shayi suna da raunin jiki na jiki (BMI) fiye da wadanda ke da karamin flavone ().

Koyaya, wannan binciken yana kallon ƙungiyar kawai tsakanin BMI da cin abincin flavone. Ana buƙatar ci gaba da bincike don yin asusu don wasu abubuwan da zasu iya ƙunsar.

Takaitawa: Black tea yana cikin flavones kuma yana da alaƙa da ragin nauyi, BMI da kewayen kugu.

4. Shayi Oolong

Shayi Oolong wani shayi ne na gargajiyar gargajiyar kasar Sin wanda aka sanya shi wani bangare, wanda yake sanya shi wani wuri tsakanin koren shayi da bakin shayi dangane da iskar shaka da launi.

An bayyana shi sau da yawa azaman samun 'ya'yan itace, ƙanshi mai ƙanshi da dandano na musamman, kodayake waɗannan na iya bambanta gwargwadon yanayin aikin abu.

Yawancin bincike sun nuna cewa shayi mailong zai iya taimakawa haɓaka ƙimar nauyi ta haɓaka ƙona mai da saurin haɓaka metabolism.

A wani binciken, mutane 102 masu kiba ko masu kiba suna shan shayi mai dumu a kowace rana tsawon makonni shida, wanda hakan na iya taimakawa wajen rage nauyin jikinsu da kitse na jikinsu. Masu binciken sun ba da shawarar cewa shayin ya yi hakan ne ta hanyar inganta ciwan mai a jiki ().

Wani karamin binciken ya ba maza ko dai ruwa ko shayi na tsawon kwanaki uku, yana auna yawan tasirinsu. Idan aka kwatanta da ruwa, shayin oolong ya ƙara kashe kuzari da kashi 2.9%, kwatankwacin ƙona ƙarin adadin calories 281 a kowace rana, a kan matsakaita ().

Duk da yake ana buƙatar ƙarin nazari kan illar shayin oolong, waɗannan binciken sun nuna cewa oolong na iya zama da amfani ga asarar nauyi.

Takaitawa: Karatun ya nuna cewa oolong tea na iya taimakawa rage nauyi da kitse ta jiki ta hanyar kara karfin jiki da inganta kona mai.

5. Farin Shayi

Farin shayi yayi fice a tsakanin sauran nau'ikan shayi saboda ana sarrafa shi da kuma girbe shi yayin da tsiron shayi ke matashi.

Farin shayi yanada dandano daban da sauran nau'ikan shayi. Yana dandano da dabara, mai dadi kuma dan kadan mai dadi.

Ana nazarin fa'idodin farin shayi, kuma ya bambanta daga inganta lafiyar baki har zuwa kashe ƙwayoyin kansar a cikin wasu karatun-tube tube (,).

Kodayake ana buƙatar ci gaba da bincike, farin shayi na iya taimakawa idan ya zo rage nauyi da ƙoshin jiki.

Nazarin ya nuna cewa farin shayi da koren shayi suna da kwatancin katako iri ɗaya, wanda na iya taimakawa haɓaka ƙimar nauyi (,).

Bugu da ƙari, ɗayan gwajin-bututu na gwaji ya nuna cewa farin shayin mai shayi ya kara lalacewar ƙwayoyin mai yayin hana ƙirar sababbi ().

Koyaya, ka tuna cewa wannan gwajin-bututu ne na gwaji, saboda haka ba a san yadda tasirin farin shayi zai iya shafar mutane ba.

Ana buƙatar ƙarin karatu don tabbatar da fa'idodi masu amfani na farin shayi idan ya zo ga asarar mai.

Takaitawa: Studyaya daga cikin binciken gwajin-bututu ya gano cewa farin shayin shayi na iya ƙara yawan asara. Koyaya, ba bincike mai yawa a cikin mutane a halin yanzu, kuma ana buƙatar ƙari.

6. Ganyen Shayi

Shayi na ganye ya haɗa da sanya ganye, kayan ƙanshi da anda fruitsan itace cikin ruwan zafi.

Sun bambanta da shayi na gargajiya saboda yawanci basu ƙunshi maganin kafeyin, kuma ba a yin su daga ganyen Camellia sinensis.

Shahararrun nau'ikan shayi na ganye sun hada da shayi na rooibos, shayi na ginger, shayin fure da shayin hibiscus.

Kodayake sinadarai da tsarin shayin ganye na iya bambanta sosai, wasu nazarin sun gano cewa shayi na ganye na iya taimakawa tare da rage nauyi da kuma rage kiba.

A wani binciken dabba, masu bincike sun ba beraye masu kiba shayi na ganye, kuma sun gano cewa yana rage nauyin jiki kuma yana taimakawa daidaita matakan hormone ().

Shayi Rooibos wani nau'in shayi ne na ganye wanda zai iya zama mai tasiri musamman idan yazo da mai mai ().

Daya gwajin-bututu binciken ya nuna cewa rooibos shayi kara mai mai metabolism da kuma taimaka toshe samuwar mai kitse ().

Koyaya, ana buƙatar ƙarin karatu a cikin mutane don bincika tasirin shayi na ganye kamar rooibos akan ƙimar nauyi.

Takaitawa: Kodayake bincike yana da iyakancewa, wasu nazarin sun gano cewa shayi na ganye, gami da shayi rooibos, na iya taimakawa rage nauyi da haɓaka asara.

Layin .asa

Kodayake mutane da yawa suna shan shayi kawai don ingancin sa da dandano mai ɗanɗano, kowane ƙoƙo na iya ɗaukar fa'idodin kiwon lafiya da yawa.

Sauya abubuwan sha masu yawan kalori kamar ruwan 'ya'yan itace ko soda tare da shayi na iya taimakawa rage yawan amfani da kalori da kuma haifar da asarar nauyi.

Wasu nazarin dabbobi da gwajin-kwaya sun kuma nuna cewa wasu nau'ikan shayi na iya taimakawa kara ragin nauyi yayin toshe kwayar halittar mai. Koyaya, ana buƙatar karatu a cikin mutane don bincika wannan ƙarin.

Bugu da ƙari, yawancin shayi suna da mahimmanci a cikin mahadi masu amfani kamar flavones da catechins, wanda zai iya taimakawa cikin asarar nauyi kuma.

An haɗu tare da lafiyayyen abinci da motsa jiki na yau da kullun, ƙoƙo ko shayi biyu a kowace rana na iya taimaka muku haɓaka rawan nauyi da hana ƙoshin ciki mai cutarwa.