ʻO Green Tea vs ʻEleʻele: ʻO wai ke olakino?

Anter

• Nā kōkua maikaʻi o ke kī ʻōmaʻomaʻo a me ka ʻeleʻele
• Hiki ke pale i kou puʻuwai
• Hiki ke hoʻonui i ka hana o ka lolo
• Waiwai ka ti ʻōmaʻomaʻo i ka EGCG antioxidant mana loa
• Aia nā kī ʻeleʻele i nā theaflavins pono
• ʻO ka mea hea ʻoe e inu ai?
• Ke laina lalo

Aloha ʻia ka tī e ka poʻe holoʻokoʻa o ka honua.

Hana ʻia nā kī ʻōmaʻomaʻo a me nā kī ʻeleʻele mai nā lau o ka Camellia sinensis meakanu ().

ʻO ka ʻokoʻa nui ma waena o nā mea ʻelua he oxidized ke kī ʻeleʻele a ʻaʻole ʻole ka tī ʻōmaʻomaʻo.

No ka hana ʻana i ke tī ʻeleʻele, ʻolokaʻa mua ʻia nā lau a laila hōʻike ʻia i ka lewa e hoʻonāukiuki i ke kaʻina hana hoʻoheheʻe. Kuhi kēia hopena i nā lau e ʻeleʻele i ka lau a ʻae i nā mea ʻono e hoʻonui a hoʻonui ().

Ma ka ʻaoʻao ʻē aʻe, hana ʻia ka tī ʻōmaʻomaʻo e pale aku ai i ka hoʻohaʻahaʻa a ʻoi aku ka māmā o ke kala ma mua o ka tī ʻeleʻele.

ʻImi kēia ʻatikala i ka noiʻi ma hope o ka tī ʻōmaʻomaʻo a ʻeleʻele e hoʻoholo ai i kahi olakino olakino.

Nā kōkua maikaʻi o ke kī ʻōmaʻomaʻo a me ka ʻeleʻele

ʻOiai ʻokoʻa ka ʻōmaʻomaʻo a me ka ʻeleʻele, hāʻawi paha lākou i kekahi o nā pono olakino like.

Hiki ke pale i kou puʻuwai

ʻO nā mea ʻōmaʻomaʻo a ʻeleʻele hoʻi he waiwai i kahi hui o nā antioxidant pale i kapa ʻia polyphenols.

ʻO kahi kikoʻī, loaʻa iā lākou nā flavonoids, kahi hui o polyphenols.

Eia nō naʻe, ʻokoʻa ka ʻano a me ka nui o nā flavonoid i loaʻa iā lākou. ʻO kahi laʻana, loaʻa i ke tī ʻōmaʻomaʻo ka nui ʻoi loa o ka epigallocatechin-3-gallate (EGCG), ʻoiai ʻo ke kī ʻeleʻele kahi waiwai waiwai o theaflavins ().

Manaʻo nā flavonoids i ka tī ʻōmaʻomaʻo a me ka ʻeleʻele e pale i kou puʻuwai (,).

Ua ʻike ʻia hoʻokahi noiʻi holoholona i ka like ʻana o ke kī ʻōmaʻomaʻo a me ka ʻeleʻele i ka pale ʻana i ka hoʻokumu ʻia ʻana o ka ipu koko e 26% ma ka hapa haʻahaʻa a hiki i ka 68% ma ka mahele kiʻekiʻe ().

Ua ʻike ʻia ka noiʻi ua kōkua nā ʻano kī ʻelua i ka hōʻemi ʻana i ka LDL (maikaʻi) kolesterol a me nā triglycerides ().

He aha hou aʻe, ʻelua mau loiloi e nānā ana ma luna o 10 mau haʻawina maikaʻi i loaʻa i kēlā me kēia mea i hiki i ka inu ʻana i ka tī ʻōmaʻomaʻo a me ka ʻeleʻele ke hoʻohaʻahaʻa i kou kaomi koko (,).

Eia kekahi, ua loaʻa kahi loiloi hou o nā noiʻi kī ʻōmaʻomaʻo i ka poʻe i inu i nā kīʻaha 1-3 i kēlā me kēia lā i loaʻa ka 19% a me 36% e hoʻemi i ka makaʻi o ka puʻuwai a me ka hahau ʻana, hoʻohālikelike ʻia me ka poʻe i ʻoi aku ma mua o 1 kīʻaha kī ʻōmaʻomaʻo i kēlā me kēia lā ( ).

Pēlā nō, inu ma ka liʻiliʻi he 3 mau kīʻaha tī ʻeleʻele hiki ke hōʻemi i kou makaʻi o ka maʻi puʻuwai e 11% ().

Hiki ke hoʻonui i ka hana o ka lolo

Loaʻa i ka ʻōmaʻomaʻo a me nā kī ʻeleʻele ka caffeine, kahi stimulant i ʻike ʻia.

Loaʻa i ka tī ʻōmaʻomaʻo ka caffeine liʻiliʻi ma mua o ke kī ʻeleʻele - ma kahi o 35 mg no 8-auneke (230-ml) kīʻaha, ke hoʻohālikelike ʻia me 39-109 mg no ka lawelawe like ʻana o ka tī ʻeleʻele (,, 9).

Hoʻoulu ka caffeine i kou ʻōnaehana hopohopo e ka ālai ʻana i ka adenosine neurotransmitter inhibitory. Kōkua pū ia i ka hoʻokuʻu ʻia ʻana o nā neurotransmitters hoʻonui i ke ʻano e like me dopamine a me serotonin (,).

ʻO ka hopena, hiki i ka caffeine ke hoʻonui i ka makaʻala, ke ʻano, ka makaʻala, ka manawa hopena, a me ka hoʻomanaʻo manawa pōkole (9).

Aia i loko o nā tī tī ʻōmaʻomaʻo a ʻeleʻele hoʻi ka amino acid L-theanine, ʻaʻohe i loko o ke kope.

Manaʻo ʻia ʻo L-theanine e hele i ka pale o ka lolo a hoʻowalewale i kahi neurotransmitter kaohi i ka lolo i kapa ʻia ʻo gamma-aminobutyric acid (GABA), kahi mea e hoʻomaha ai akā makaʻala (,,).

I ka manawa like, paipai ia i ka hoʻokuʻu ʻia o nā homone-hoʻonui i nā homone dopamine a me ka serotonin ().

Manaʻo ʻia ʻo L-theanine e kaulike i nā hopena o ka caffeine. ʻO ka hui pū ʻana o kēia mau mea ʻelua he synergistic paha, ʻoiai ua ʻike ʻia kahi noiʻi ua ʻoi aku ka maikaʻi o ka nānā ʻana o ka poʻe i ʻai pū me L-theanine a me caffeine ma mua o ka hoʻohana hoʻokahi ʻana (().

Ma ka laulaha, aia kahi L-theanine hou aʻe i ka tī ʻōmaʻomaʻo ma mua o ka tī ʻeleʻele, ʻoiai hiki ke loli ke nui ().

ʻO nā ʻōmaʻomaʻo ʻeleʻele a me nā kī ʻeleʻele he mau koho ʻē aʻe i ka kofe no ka poʻe e makemake e hāpai i kahi ʻano me ka hoʻomaha ʻole o ka haʻi haʻi kope.

ʻO nā ʻōmaʻomaʻo a me nā kīʻeleʻele i loko o nā polyphenols i loaʻa nā hopena antioxidant ikaika, hiki ke hōʻemi i kou makaʻi i nā maʻi puʻuwai. Eia kekahi, he caffeine kā lāua e hoʻonui ai i ka makaʻala a me ka nānā ʻana a me ka L-theanine, ka mea e hoʻokuʻu i ke koʻikoʻi a hoʻomālielie i kou kino.

Waiwai ka ti ʻōmaʻomaʻo i ka EGCG antioxidant mana loa

ʻO ke tī ʻōmaʻomaʻo kahi kumu maikaʻi loa o ka epantallocatechin-3-gallate (EGCG) ikaika loa.

ʻOiai ʻo ke kī ʻōmaʻomaʻo i loko nā polyphenols ʻē aʻe, e like me catechin a me gallic acid, manaʻo ʻia ʻo EGCG ka mea mana loa a kuleana paha no nā pono olakino kī keu ().

Eia kahi papa inoa o nā pono kūpono o ka EGCG i ke kī ʻōmaʻomaʻo:

• Kanesa. Ua ʻike ʻia nā noiʻi hōʻike hoʻāʻo e hiki i ka EGCG i ke kī ʻōmaʻomaʻo ke kāohi i ka hoʻonui ʻia ʻana o nā hunaola maʻi ʻaʻai a kumu e make ai ka maʻi ʻaʻai maʻi maʻi (,).
• Maʻi ʻo Alzheimer. Hiki i ka EGCG ke hōʻemi i nā hopena weliweli o nā pla amyloid, i hōʻiliʻili ʻia i nā maʻi o Alzheimer (,).
• Anti-luhi. Ua ʻike ʻia kahi noiʻi i loaʻa i nāʻiole e inu ana i kahi mea inu EGCG i hoʻolōʻihi ʻia i nā manawa ʻauʻau ma mua o ka luhi, hoʻohālikelike ʻia me kēlā wai inu ().
• Ka pale ʻana i ke ake. Ua hōʻike ʻia ʻo EGCG e hōʻemi i ka hoʻomohala ʻana o ka ake momona i nāʻiole ma ka papa momona momona (,).
• Pākuʻi microbial. Hiki i kēia antioxidant ke kumu i ka hōʻino ʻana i nā paia o ke koʻokoʻo bacteria a hoʻoliʻiliʻi paha i ka lawe ʻana o kekahi mau virus (,,).
• Hoʻomalie. Hiki ke launa pū me nā mea loaʻa i kou lolo e hoʻoikaika i ka hopena i kou kino (,).

ʻOiai ka hapanui o ka noiʻi ʻana ma ka EGCG i ke kī ʻōmaʻomaʻo i lawe ʻia i loko o ka paipu hoʻowalewale a holoholona paha, ua hāʻawi ʻia nā hopena i ka hilinaʻi i nā pōmaikaʻi i hōʻike lōʻihi ʻia o ka inu ʻana i ka tī ʻōmaʻomaʻo.

ʻO ka tī ʻōmaʻomaʻo i loko o ka EGCG, kahi antioxidant i hōʻike ʻia e ka test-tube a me nā noiʻi holoholona i hiki ke hakakā i ke kanesa a me nā hunaola bacteria a pale i kou lolo a me kou ake.

Aia nā kī ʻeleʻele i nā theaflavins pono

ʻO Theaflavins kahi hui o polyphenols i kū hoʻokahi i ka tī ʻeleʻele.

Hoʻokumu ʻia lākou i ka wā o ka hana hoʻoheheʻe a hoʻohālikelike i 3-6% o nā polyphenols āpau i ke kī ʻeleʻele ().

Hāʻawi nā Theaflavins i nā pono olakino he nui - pili nā mea āpau i kā lākou hiki i ka antioxidant.

Hiki i kēia mau polyphenols ke pale aku i nā hunaola momona mai ka hōʻino ʻia e nā radical manuahi a kākoʻo paha i ka hana antioksantant maoli o kou kino (,).

ʻO ka mea hou aku, pale lākou i kou puʻuwai a me nā kīʻaha koko.

Ua ʻike ʻia kahi noiʻi holoholona e hiki i nā theaflavins ke hoʻohaʻahaʻa i ka makaʻu o ka hana plaque i nā kīʻaha koko ma o ka hōʻemi ʻana i ka mumū a me ka hoʻonui ʻana i ka loaʻa o ka nitric oxide, e kōkua ai i kou mau kīʻaha koko e hoʻonui (32).

Hoʻohui ʻia, ua hōʻike ʻia nā theaflavins e hoʻoliʻiliʻi nui i ka nui o ke kō a me nā kō kō (().

Hāpai paha lākou i ka haʻihaʻi momona a ua paipai ʻia ma ke ʻano he kōkua kūpono no ka hoʻokele momona (34).

I ka ʻoiaʻiʻo, loaʻa paha i nā theaflavins i ke kī ʻeleʻele ka mana antioxidant like me nā polyphenols i ke kī ʻōmaʻomaʻo ().

Kū hoʻokahi nā theaflavins i ka tī ʻeleʻele. Ma o kā lākou hopena antioxidant, hoʻomaikaʻi paha lākou i ka hana o ke kīʻaha koko a kākoʻo i ka pohō momona.

ʻO ka mea hea ʻoe e inu ai?

Hāʻawi ke kī ʻōmaʻomaʻo a me nā kī ʻeleʻele i nā pono like.

ʻOiai ʻokoʻa lākou i kā lākou polyphenol haku mele, hāʻawi paha lākou i nā hopena maikaʻi like i ka hana o ke kīʻaha koko ().

ʻO ka hapa nui o ka noiʻi e hōʻike ana he nui aku ka ikaika o nā antioxidant waiwai ma mua o ka tī ʻeleʻele, akā hoʻokahi ʻike ʻia ua hōʻike ʻia nā kī ʻōmaʻomaʻo a me nā ʻeleʻele e like me ka mana o nā antioxidant (,, 38).

ʻOiai he ʻelua ka caffeine, he nui nā mea ʻeleʻele - e hana ana i ʻōmaʻomaʻo i ke koho ʻoi aku ka maikaʻi no ka poʻe pili i kēia stimulant. Eia kekahi, ʻoi aku ka nui o ka L-theanine i loko o ka tī ʻōmaʻomaʻo, kahi amino acid e hoʻomaha ana a hiki ke kaulike i nā hopena o ka caffeine ().

Eia nō naʻe, inā ʻoe e ʻimi nei i kahi caffeine boost ʻaʻole ikaika e like me ka kofe, hiki i ke tī ʻeleʻele ke koho maikaʻi loa iā ʻoe.

E hoʻomanaʻo i loko o nā kī ʻeleʻele a me nā kī ʻōmaʻomaʻo i loko o nā tannin, kahi hiki ke hoʻopaʻa i nā minelala a hoʻoliʻiliʻi i kā lākou hiki ke komo. No laila, ʻoi aku paha ka ʻai o ke kī ma waena o nā meaʻai ().

Loaʻa paha i kahi kī ʻōmaʻomaʻo i kahi kūlana antioxidant ʻoi aku ka maikaʻi ma mua o ka tī ʻeleʻele, akā ʻoi aku ka maikaʻi o ka tī ʻele inā makemake ʻoe i kahi buzz caffeine mana.

Ke laina lalo

Hāʻawi ka ʻōmaʻomaʻo a me nā kī ʻeleʻele i nā pono olakino like, e like me kou puʻuwai a me kou lolo.

ʻOiai ʻoi aku ka nui o nā antioxidant ikaika o ka tī ʻōmaʻomaʻo, ʻaʻole makemake nui nā hōʻike i hoʻokahi kī ma mua o kekahi.

Loaʻa nā ʻelua i ka caffeine stimulant a me L-theanine, kahi hopena hoʻoluʻolu.

I ka pōkole, he mau mea hoʻohui ʻelua i kāu papaʻai.