Inogona Kubatsira here?
Ingadai inobatsira kunwa tiyi ye fibromyalgia (FMS) kana kusingaperi kuneta kwechirwere ( ME / CFS )? Izvo zvinogona.
Tea ndechimwe chezvinonyanya kunwiwa munyika yose, asi iyo iri pasi panyorwa muU.S., inouya mushure mekofi uye soda. Mumakore mashomanana apfuura, zvisinei, zvidzidzo zvinoratidza hutano hwehutano hweiyo zvechokwadi dzakasimudza huwandu hwehutano uye kudiwa kuno.
Kunze kweHype
Saka ndizvo zvose zvakashata, kana pane chimwe chinhu kune icho?
Maererano nekutsvakurudza, zvinotaridzika seti ine zvinhu zvakasiyana siyana zvokupa, zvose kuvanhu vose uye kune isu isu ne fibromyalgia kana kusingaperi kuneta kwechirwere. Zvakawanda zvekutsvakurudza zviri muzvikamu zvayo zvekutanga uye zvimwe zviitiko zvinopesana, asi mufananidzo uri kubuda.
Tea ine zvinhu zviviri zvinoita sezviri kupa hutano hunobatsira: polyphenols uye theanine . Kunyange zvazvo tei isati yadzidzwa zvakananga sechirapa yeFMS ne ME / CFS, tine tsvakurudzo inoratidza kuti izvi zvigadzirwa zviviri zvingaita chimwe chivimbiso kwatiri.
Polyphenols yeFMS & ME / CFS
Polyphenols vakawana chikamu chechirwere chekucherechedza kana zvichisvika pakubudiswa kweiyi kwazvino. Kutsvakurudza kunoratidza kuti vanga:
- Govera kudzivirirwa kubva kuchirwere chinonzi coronary heart
- Kudzivirira kurwisa
- Kuvandudza ropa rekudzikisa ropa
- Zvidzivirire kurudzi rwemhando dzakawanda dzekenza
- Batsira kuronga shuga yeropa
Polyphenols rudzi rwe antioxidant.
Antioxidants zvimwe chimwe chinhu chaunoziva chinofanirwa kuva chakanaka kwauri asi hachinyatsonzwisisi. Sayenzi shure kwavo yakaoma uye inopindirana nemamolekoro anonzi radicals vakasununguka.
Kune avo vasiri kunyanya mune sayenzi, funga nezvemahara radicals sezvakavhunika-pasi masero. Tose tine zvimwe.
Asi kana ukawana zvakawanda, maererano nekutsvakurudza, zvinogona kuita kuti urware. Antioxidants ine izvo izvo masero anoda kuzvigadzirisa uye ave noutano zvakare.
Zvino ngatitorei shoko rokuti "antioxidant":
- Anti = kurwisa
- Oxidant = chimwe chinhu chinokonzera kusvibiswa, iyo kuparara kwemakemikari nekuda kwekudzivirirwa kune oksijeni (dziya ndiyo imwe muenzaniso wekushisa)
Imwe nzira inotsvaga yekutsvakurudza ine chokuita nebasa rekushijidzwa muFMS, ME / CFS, uye zvimwe zvirwere zvakabatana. Kunyanya, ndiyo inovaka nitric oxide, iyo inotungamirira kukunyanya kunetseka (kunyanya kukanganiswa kweokisijeni kunopera). Masayendisiti mushure meiyi pfungwa inofunga kuti nitric yakawanda yakawanda mumutumbi inotanga kushandiswa kweketani iyo mbiri inokonzera mamiriro aya uye inoita kuti iende.
Mhinduro yacho? Maererano nekuongorora kwe 2017 mu Journal of Agricultural and Food Chemistry , polyphenols kubva muti (pamwe chete necocoa, ma berries, nemadnuts) inogona kubatsira kuderedza kushushikana kwehutano.
Uyezve, chidzidzo chakabudiswa neInternet for Vitamin and Nutrition Research muna 2016 chakaratidza kuti zvokudya zvepa polyphenol zvinogona kuderedza marwadzo nekuvandudza hupenyu hwevakadzi mune FMS.
Saka tei inogona kuderedza marwadzo, kubata uye kudzivirira zvirwere, uye kuvandudza hupenyu hwako.
Kusaipa.
Theanine yeFMS & ME / CFS
Theanine, anonziwo L-theanine, inonzi antioxidant zvakare. Inongowanikwa zvakasununguka muti uye imwe rudzi rune mushroom rushoma. A maitiro ekugadzira anowanikwa sezvokudya zvekudya, zvakare.
Theanine yakanyatsotsvakurudzwa uye inotendwa ku:
- Wedzera kusvinura nekuvandudza chiyeuchidzo
- Kuwedzera simba pasina kukonzera jitteriness
- Bvisa kuzvidya mwoyo
- Ruyamuro rwekusununguka pasina kurara
- Chengetedza masero europi
- Kuwedzerwa mazinga eeurotransmitters dopamine uye norepinephrine (iyo inogona kuva yakaderera muFMS ne ME / CFS)
- Basa remukati rerourotransmitter glutamate (iyo inogona kuva yakakwirira muFMS )
- Kukudziridza kubudiswa kwemasero eT muzvirwere zvemuviri (izvo zvinogona kuva zvakaderera mu ME / CFS)
- Batsira kugadzirisa kurara-kumhanya-shanduka, iyo inowanzoderedzwa mumamiriro aya
Izvo zvinhu zvakawanda zvinogona kubatsira. Iwe haugoni kuwana zvose izvo chete kubva mumukombe mumwe wei, kunyange zvakadaro.
Zvaunoda Kuziva Nekate
Pane zvakawanda kune tei kupfuura pinky up kana pinky pasi. Kuti uwane zvizere zvehutano zvakanakira kubva kunwa doro, unofanira kuziva zvinhu zvishoma pamusoro payo.
- Theanine uye polyphenols zvinongova chai chaiyo: gorosi, dema, oolong, uye ma tea machena, ayo ose anobva kuCamellia sinensis muti. Mishonga "teas," rooibos, uye matcha haina mahwendefa echokwadi mukati mavo uye saka haaine zvinhu izvi. (Vanogona kunge vane hutano hwavo, kwete izvozvi.)
- Tea yeCaffeffeinated inobvawo kumamera eCamellia sinensis, uye mashizha apfuura nepamuitiro wemakemikari unobvisa caffeine. Iva nechokwadi kuti mapepa anoti "decaffeinated," zvisinei, kwete "caffeine pasina," kana iwe ungave uri kuwana mishonga chai.
- Zvinyorwa zvekudya zvinoramba zvichengetedza zvinyorwa zvadzo kuburikidza nehutambo hwe decaffeination, asi isu tisati taziva kana vakachengeta polyphenols.
- Simba reii rinokosha. Zvidzidzo izvo zvakatarisa nguva yakareba zvakaratidza kuti zvakatora mushure maminitsi matatu kusvika mashanu kuti tei iwane simba rinodiwa kuti ipe mararamiro anobatsira.
- Zvichienderana nehutano hwakadzidza, vatori vechikamu vaifanira kunwa pakati pemapapiro maviri nematanhatu kuti vawane polyphenols yakakwana.
- Gorosi nemafuta e-oolong ane mamwe polyphenols kupfuura tei dema.
- Mazai emabhodha anogona kunge ane shuga yakawanda kana zvinotapira zvinokonzerwa pamwe chete nezvimwe zvinhu zvausingadi muzvokudya zvako, kunyanya mune zvakawanda. Iva nechokwadi chekutarisa zvishandiso.
- Tea Tree Oil, iyo inonziwo melaleuca, haibvi kubva kuCamellia sinensis muti. Kunyange iyo inogona kupa humwe hutano hunobatsira, haina huna theanine kana chai polyphenols.
Inogona Kunyorera Tea Kunwa
Tea inowanzofungidzirwa sechinwa chine utano, kunyanya kana isina unsweetened. Zvisinei, hapana chinhu chiri kunze kwezvinogona kuitika.
Dambudziko guru reiyi rinogona kunge rine ine caffeine inenge yakaenzana yakafanana nekofi (kunyange mari inokonzerwa zvakasiyana siyana zvichienderana nezvimwe zvinhu.) Kana iwe usingabvumiri caffeine zvakanaka, ichi chinetso chikuru. Kunyange kutora teas kunogona kunge kune tsananguro yakawanda ye caffeine.
Vamwe vanachiremba vanodavira kuti chero chinhu chinokurudzira chakaipa kuvanhu vane ME / CFS, saka iva nechokwadi chekucherechedza migumisiro yakaipa kana kuti upswings muzviratidzo zvinogona kubva kunei uye kutaura pamusoro paro nachiremba wako (sezvaunofanirwa nemishonga, kunyange kana zvakasikwa.)
Uyewo, tei ine huwandu hwakawanda hwezvinhu zvakasikwa zvinonzi oxylates, izvo zvinogona kubatsira pakuumbwa kwemwe rudzi rwebwe reimpvo. Kana iwe uchinge wakagadzirisa oxylate mawere, iva nechokwadi chekukurukurirana nyaya iyi yeii nachiremba wako usati watanga kunwa nguva dzose.
Shoko Rinobva
Kana iwe unwa soda zhinji kana kofi, uye kunyanya kana uri kunwa iyo ye caffeine, iwe unogona kuisa nzvimbo yekuti inoshandiswa kune imwe nguva yezvokudya zvako zvezuva nezuva. Kuti uwane huwandu husinganzwisisi hweeanine, zvinowedzera zvinogona kunge zviri nyore kusarudza, asi yeuka kuti iwe uchange usiri kurasikirwa nema polyphenols nenzira iyo.
Zvakare, kana ukasarudza kushandisa chero mishonga, kunyange zvokudya, chinhu chakanaka chokuunza nayo nachiremba wako.
> Sources:
> Butacnum A, Chongsuwat R, Bumrungpert A. Nyaya inoshandiswa nekaseti inoshandiswa pakuvandudza kupora kwepasipandial glycemic muzvinyorwa uye zvekare zvinotapukirwa nechirwere cheshuga. Asia Pacific bhuku rekurapa kwechipatara. 2017 Jan; 26 (1): 59-64.
> Costa de Miranda R, Paiva ES, Suter Correia Cadena SM, Brandt AP, Vilela RM. Polyphenol-rich foods inoderedza marwadzo uye inovandudza hupenyu hwevakadzikadzi ve fibromyalgic. International magazini yevhitamini uye yekutsvakurudza kwezvokudya. 2016 Nov 21: 1-10. [Epub mberi kwekunyora]
> Gonzalez-Sarrias A, Nunez-Sanchez MA, Tomas-Barberan FA, Espin JC. Neuroprotective nemigumisiro yebiowavawanikwa pholyphenol-yakabva metabolite inopesana neuroidative-induced cyctotoxicity muvanhu neuroblastoma SH-SY5Y masero. Zvinyorwa zvekurima uye chikafu chekudya. 2017 Feb 1; 65 (4): 752-758.
> Liao ZL, Zeng BH, Wang W, et al. Kukanganisa kwekushandiswa kwetii polyphenols pamusana pekupedzisira atherosclerotic lesion maumbirwo uye mumukati bifidobacteria mune zvakakosha-mafuta zvakapiwa apoE - / - mice. Miganhu muzvokudya. 2016 Dec 21; 3: 42.
> Liu SM, Ou SY, Huang HH. Girii tea polyphenols inokonzera sero rufu mucheche yemazamu MCF-7 masero kuburikidza nekubudiswa kwesero rinosungwa pamwe uye mitochondrial-mediated apoptosis. Nyaya yeZhejiang University, Science B. 2017 Feb.; 18 (2): 89-98.