Dzidzo dzakaratidza kuti kunwa kofi, tei, nezvimwe zvinwiwa zvehaffeinate zvinodzivisa kushandiswa kwesimbi, asi mishonga yemakwenzi, yakadai semamumile, peppermint, kana ginger chaiwo, inoderedza kuchera kwesimbi?
Tannins uye oxalates ndezvimwe zvinokonzerwa netsika-inowanzoitika iyo inonzi inodzivisa kubatwa kwesimbi. Vanosunga nedare, kunyanya isina-heme iron yakawanikwa mumiti yezvirimwa zvakadai semhontshisi, peas, mashizha mashizha mashizha, uye nuts.
(Imwe rudzi rwesimbi, heme iron, inowanikwa mune zvekudya zvemhuka zvakadai se nyama, huku, uye hove.)
Tannins inowanikwa muhute yeusiya inopa ruvara rwayo ruvara rwebhuruu-ruvara uye ruvara rwakazara, ruvara rwe-astringent. Tannins vane zvinangwa zvakasiyana, kubva mukuchengetedza simiti kubva kune zvidzvara kukurudzira kukura kwemuti.
Kunyange zvazvo huwandu hwema tannin muhute dema hwakasiyana zvichienderana nemhando dzakasiyana-siyana, kuwedzera mamiriro, uye kugadziriswa nzira, black tea inofungidzirwa chimwe chezvinhu zvikuru zvema tannin muzvokudya zvevanhu (zvimwe zvakakosha zvinosanganisira waini tsvuku, oak-ane mhombwe yewaini, chokoti, uye kofi).
Mimwe mhando yeii, kusanganisira green tea, white tea, uye teji yeoolong, inogadzirwawo kubva mumiti imwechete seyei yeii, inonzi Camellia sinensis . Zvinowanzova nemhando dzakasiyana dzematannin. Zvinhu zvakadai sekudzivirira nguva uye chirongwa chekuvirisa chinosanganisa tanin content muti. Tea dzakabikwa dzakadai sa puerh uye tio oolong zvinowanzo dzine tannin akawanda kupfuura teji chena.
Mishonga yemishonga (iyo inonyanya kushandiswa kana tisingaiti) inogona kuva nematanini. Kunyange humwe hunozivikanwa pamusoro pemigumisiro yeii yeii yeii inopisa, vamwe vanoti mushonga wetii, kunyanya-tannin chai, unogona kuvhara simbi.
Mishonga uye zvinonhuwira zvinonzi zvine tanins zvinosanganisira:
- Hibiscus
- Chamomile
- Cinnamon
- Cloves
- Guarana
- Nettles
- Peppermint
- Raspiberi tsvuku
- Rose hip
- Sage
- Slippery elm
- Thyme
- Turmeric
- Yerba mate
Rooibos pamwe nehosi yehuchi dzimwe nguva zvinonzi ndezvishoma mumatannin, zvisinei, pane uchapupu hushoma hwokuti zvinyorwa zvinenge zviri murooibos yakabikwa kana kuti honeybush zvishoma kune mamwe teas.
Tsvakurudzo
Panguva ino, zvishomanana zvidzidzo zvakaongororwa nemigumisiro yemishonga yehavha pane zvisiri zvehemi inogadzirwa. Inotsvakurudza iripo inosanganisira yakabudiswa muBritish Journal of Nutrition . Vatsvakurudzi vakaedza ma teas akasiyana-siyana uye cocoa uye vakawana kuti vakadzivisa kushandiswa kwesimbi. Kuvhiringidzika nehute dema kwaiva 79 kusvika 94 muzana, peppermint tei 84 muzana, pennyroyal teji 73 muzana, cocoa 71 muzana, makumi mashanu chaiyo yega, lime maruva chai 52 muzana, uye 47 muzana chamomile. Kuwedzera mukaka kwakanga kusina zvishoma kana kusina simba pamusoro pekunwa kwesimbi.
Mune imwe nyanzvi yakabudiswa muEuropean Journal of Clinical Nutrition , vatsvakurudzi vakagadzirisa simbi muhutano hwevanhu vakuru vane hutano hwakanaka uye vanofungidzirwa kuti ivo vaiwana chai uye vakaona kuti simbi dzaive dzisingabatanidzi nevhu, vemavara, nemishonga yekushandiswa kwekasi. Havana kuwana hukama pakati pemhando kana simba reii, nguva yekuputika, uye nguva yekudhawa kweti.
Zvimwe zvidzidzo zvakaona kuti nguva yekudhawa kwewaini inokonzera kushandiswa kwesimbi.
Mune chidzidzo chakabudiswa muAmerican Journal of Clinical Nutrition muna 2017, somuenzaniso, vatsvakurudzi vakawana kuti iyo inopedzwa nokudya yakaderera isiri yehemi inogadzirwa, asi iyo yekushandisa yeawa imwechete mushure mekudya haina kuderedza kushandiswa kwesimbi kune yakafanana.
Chidzidzo chekare, zvisinei, chakawana kuti kofi (imwe soro inonzi inoderedza kusagadzikana kwehemi yakasimbiswa) haina kuvhara simbi inopisa kana yaidyiwa awa imwe chete isati yasvika, asi yakadzivisa kushandiswa kwesimbi kusvika pachiyero chimwechete kana ichidyiwa nechikafu kana awa imwe gare gare.
The Takeaway
Haisi kungova caffeine iyo inozivikanwa kuti inopesana nesimbi yekuita.
Zvimwe zvinhu, zvakadai sematannins uye oxalates, izvo zvinowanikwa mumishonga yehavha, zvinoita sezvo zvinokanganisa kushandiswa kwesimbi, asi humwe tsvakurudzo inodiwa.
Kana kuvhara mukombe weti pamwe chete nekudya kwako chikamu chemuitiro wako wezuva nezuva, funga kuva neiyi pakati pezvokudya panzvimbo yekudya kana chako chikuru chesimbi chiri kubva kumiti yemichero. Edza kuva nayo kweawa imwe chete usati wadya.
Kana wakatevera kudya kwezvirimwa kana vegan, wakamboudzwa kuti uderedze tannin muzvokudya zvako, kana uine iron-inoshaya anemia, taurira mushandi wako wehutano nezvezvokudya uye zvinwiwa zvingakodzera iwe.
Zvimwe mazano mashoma:
Dzivisai-kuisa tei. Gara kune zvinotungamirirwa uye usadzike-kuderedza kuderedza nhamba ye tanins uye oxalates muti.
Vitamini C inovandudza kushandiswa kwekusina-heme iron.
Ramba uchifunga kuti dare rakawandisa mumuviri rinogona kukonzera zvinetso. Kana iwe uchigara uchinwa tiyi uye unonetseka kuti uri kuunganidza iyo iron, taura nemutarisiri wako wehutano usati wanyora kudya kwako kwesimbi (kunyanya kubva kuwedzerwa).
> Sources:
> Ahmad Fuzi SF, Koller D, Bruggraber S, et al. I-1-h nguva yenguva pakati pekudya ine iron uye kushandiswa kweii inokonzera zvinokonzera zvinokonzerwa nehuni kunyanya: chirongwa chinodzorwa muboka revakadzi veU UK vane utano hwakagadzikana simbi isotope. Am J Clin Nutriti. 2017 Oct 18.
> Hurrell RF, Reddy M, Cook JD. Kuvhiringidzika kwekusina-haem kushandiswa kwesimbi mumunhu nema polyphenolic-ine zvinwiwa. Br J Nutriti. 1999 Apr; 81 (4): 289-95.
> Mennen L, Hirvonen T, Arnault N, et al. Kushandiswa kwemavara madema, mavara uye mashizha chaiwo uye yesimbi mune vanhu vakuru vechiFrench. Eur J Clin Nutriti. 2007 Oct; 61 (10): 1174-9.
> Morck TA, Lynch SR, Cook JD. Kuvharidzira kwekudya zvakagadzirwa nesimbi nekofi. Am J Clin Nutriti. 1983 Mar; 37 (3): 416-20.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.