Ucwaningo luye lwaphakamisa ukuba ukusela ikofi, itiye kunye nezinye iziphuzo ze-caffein inhibisa ukutyunjwa kwesebe, kodwa ingabe i-herbal tea, njenge-chamomile, i-peppermint, okanye i-tea ye-ginger, inokunciphisa ukuchithwa kwesimbi?
I-Tannins kunye ne-oxalates zizinye zeekhemikhali zeeti ezivela ngokwemvelo ezithi zivimbele ukutsalwa kwesimbi. Babopha ngentsimbi, ngokuthe ngqo engekho isinyithi sinyithi esafumaneka kwizinto zokutya ezifana nezityalo zeembotyi, ii-peas, imifuno eluhlaza kunye namantongomane.
(Olunye uhlobo lwesinyithi, isinyithi se-heme, lufumaneka kwizilwanyana ezifana nenyama, inkukhu kunye nentlanzi.)
Ama-Tannins atholakala kwiitayi ezimnyama anika umbala omnyama obomvu obomvu kunye nombala onobuqhetseba obunamanzi, i-flaringent flavour. I-Tannins ineenjongo ezahlukeneyo, ukukhusela isityalo kwiintlobo zezilwanyana ukukhuthaza ukukhula kwesityalo.
Nangona inani leetanini kwiitayi elimnyama lihluka ngoxhomekeke kwimimandla eyahlukeneyo, imeko ekhulayo kunye nendlela yokucubungula, itiye elimnyama libhekwa njengenye yemithombo emikhulu yamatanki ekudleni komntu (ezinye iimithombo ezibalulekileyo ziquka iwayini elibomvu, iwayini elibomvu elidala, tshokoleji kunye nekhofi).
Ezinye iintlobo zetiyi, kubandakanywa itiye eluhlaza, itiye elimhlophe kunye ne-oolong yeeyi, zenziwe kweso sityalo esifana ne-tea emnyama, eyaziwayo njengeCamellia sinensis . Ngokubanzi ziqulethe iintlobo ezahlukeneyo zeetannin. Izinto ezinjengexesha lokugxotha kunye neqondo lokuvumba lichaphazela umxholo we-tannin kwi-teyi. Iitayi ezinamanzi ezifana ne-puerh ne-teolong ye-oolong ziqukethe ii-tanins ezininzi kunetiyi ezimhlophe.
Iifubhe zamathambo (ezo ziyi-tisane zobuchwephesha okanye i-infusions) zingaqukatha i-tanins. Nangona ezinye ziyaziwa ngefuthe le-tea emnyama kwi-iron absorption, abanye bathi itiye ye-herbal, ingakumbi itiye ephezulu-tannin, inokuthi ikhuphe isinyithi.
Iitrobhu kunye neziqholo zithi ziqukethe iitanins ziquka:
- Hibiscus
- Chamomile
- Cinnamon
- Iingubo
- Guarana
- I-Nettles
- Peppermint
- Raspberry ebomvu
- I-rose hip
- Sage
- Ellippery elm
- Thyme
- I-Turmeric
- Yerba iqabane
I-Rooibos kunye nekhesi le-honeybush ngamanye amaxesha bathiwa aphantsi kuma-tannin, nangona kunjalo, kukho ubungqina obuncinane bokuthi umxholo we-tanin kwi-rooibos enotyiweyo okanye i-honeybush ingaphantsi kwamanye ama-teas.
Uphando
Kule nkalo, zifundo ezimbalwa zihlolisise imiphumo yetiyi ye-herbal kwi-non-heme iron absorption. Uphando olukhoyo luquka ukupapashwa kwiBritish Journal of Nutrition . Abaphandi bavavanya iifayili ezahlukeneyo kunye ne-cocoa kwaye bafumanisa ukuba bavimbela ukungena kwensimbi. Inhibition yamateyi omnyama yayingama-79 ukuya kuma-94 ekhulwini, i-peppermint tea ye-84 ekhulwini, i-pennyroyal itiye i-73 ekhulwini, i-cocoa iipesenti ezingama-71, i-tea ye-59 ekhulwini, i-lime flower flower 52% kunye ne-48% yee-chamomile. Ukongeza ubisi kwakunomthelela omncinci okanye ungabikho nxaxheba kwi-iron absorption.
Kwiphononongo epapashwe kwi- European Journal ye-Clinical Nutrition , abaphandi bafumana amanqanaba esinyithi kuma-954 abadala abadala kwaye baqikelelwa ukuba i-tea bayangenisa kwaye bafumanisa ukuba amanqanaba ensimbi ayengahambelani nokusetyenziswa kwamathiya amnyama, aluhlaza kunye nokutya. Abazange bafumane naluphi na ulwalamano phakathi kohlobo okanye amandla eti, ixesha lokunyusa, kunye nexesha lokusela itiye.
Ezinye iziphumo ziye zafumanisa ukuba ixesha lokusela itiye lichaphazela ukuthatha insimbi.
Kuphando olupapashwe kwi- American Journal of Clinical Nutrition ngo-2017, umzekelo, abaphandi bafumanise ukuba i-tea edlayo kunye nokutya yanciphisa ukungabikho kwintsimbi yesinyithi, kodwa ukuba ukusetyenziswa kweiiyure emva kwexesha lokutya akuzange kunciphise ukuchithwa kwesimbi nganayo.
Noko ke, ukufundwa kwangaphambili, kwafumanisa ukuba ikhofi (enye isiphuzo eyaziwayo ekunciphiseni ukungenayo i-heme iron absorption) ayizange ivimbele ukutyunjwa kwesebe xa ichithe iyure ngaphambi kokutya, kodwa inqande ukuchithwa kwesebe kwisantya esifanayo xa isitya okanye ngeyure elizayo.
I-Takeaway
Akuyena nje i-caffeine eyaziwayo ukuba iphazamise ukungena kwensimbi.
Ezinye izinto, ezifana neetannin kunye ne-oxalates, ezitholakala kwi-tea ye-herbal, nazo zibonakala zichaphazela ukutshatyalaliswa kwensimbi, kodwa kufuneka uphando olungakumbi.
Ukuba ukuphuza indebe yetiyi kunye nokutya kwakho kuyingxenye yemihla ngemihla yakho, cinga ukuba neyeyi phakathi kokutya endaweni yokutya xa umthombo wakho wentsimbi uvela kwimithombo yezityalo. Zama ukuba neyure elilodwa ngaphambi kokutya.
Ukuba ulandele ukutya kwemifuno okanye i-vegan, uye watshelwa ukuba unciphise i-tannins ekudleni kwakho, okanye ukuba unemia ye-anemia yokunqongophala kwintsimbi, qhagamshelana nomniki-nkonzo wakho wezempilo malunga nokutya kunye neziphuzo eziza kulungele wena.
Iingcebiso ezimbalwa ezongezelelweyo:
Gwema itiye. Namathela kwizikhokelo kwaye ugweme ukunyuka kwexesha lokunciphisa inani leetannins kunye ne-oxalates eti.
I-Vitamin C iphucula ukutyunjwa kwesinyithi esingenayo isinyithi.
Gcina ukhumbule ukuba insimbi eninzi emzimbeni inokubangela iingxaki. Ukuba uhlala usela itiye kwaye uxhalabele malunga nokuba uyayifumana isinyithi, khuluma nomboneleli wakho wezempilo ngaphambi kokuba uthathe insimbi yakho (ngokukodwa kwizinto ezongezelelweyo).
> Imithombo:
> Ahmad Fuzi SF, Koller D, uBruggraber S, et al. Ixesha elingu-1-h phakathi kwesidlo esinesinyithi kunye nokusetyenziswa kwamateyi okuthintela iimpembelelo ezingavimbela ukutyunjwa kwesinyithi: ilingo elilawulwayo kwiqela labantu base-UK abasetyhini basebenzisa isotope yesinyithi esomeleleyo. Am J Clin Nutrition. 2017 Oktobha 18.
> Hurrell RF, uReddy M, Cook JD. Inhibition ye-non-haem yokuncibilika kwensimbi kwindoda ngokusetyenziswa kwezidakamizwa ezinama-polyphenolic. Br J Nutriti. Ngo-1999 kuMbhi; 81 (4): 289-95.
> Mennen L, Hirvonen T, Arnault N, et al. Ukusetyenziswa kwamathambo amnyama, aluhlaza kunye nohlobo lwe-iron kubantu abadala baseFransi. Eur J Clin Nutrition. 2007 Oct; 61 (10): 1174-9.
> Morck TA, Lynch SR, Cook JD. Ukuvinjelwa kokutya kwesebe ngekhofi. Am J Clin Nutrition. Ngo-1983 uMar; 37 (3): 416-20.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.