Ucwaningo lubonise ukuthi ukuphuza ikhofi, itiye kanye nezinye iziphuzo ze-caffeinated kuvimbela ukungena kwensimbi, kodwa ingabe i-herbal tea, njenge-chamomile, i-peppermint, noma i-tea ye-ginger inganciphisa na?
Ama-Tannins kanye nama-oxalate amanye amakhemikhali wetiyamu okwenzeka ngokwemvelo okuthiwa avimbela ukungena kwensimbi. Babopha ngensimbi, ikakhulukazi engekho i-heme insimbi etholakala ekutheni izitshalo ezifana nobhontshisi, i-peas, imifino eluhlaza kanye namantongomane.
(Olunye uhlobo lwensimbi, i-heme iron, litholakala ekudleni kwesilwane njengenyama, inkukhu nenhlanzi.)
Ama-Tannins athola itiye elimnyama anike umbala omnyama obomvu obomvu nesici esiphelele, ukunambitheka kwe-astringent. Ama-Tannins anezinhloso ezehlukene, kusukela ekuvikeleni isitshalo ezivela ezinambuzane ekukhuthazeni ukukhula kwesitshalo.
Nakuba inani lamathanini etiye elimnyama lihluka kuye ngokuhlukahluka, isimo esakhulayo, nendlela yokucubungula, itiye elimnyama libhekwa njengenye yemithombo emikhulu yamathangi ekudleni komuntu (eminye imithombo ephawulekayo ihlanganisa iwayini elibomvu, iwayini elimhlophe elimhlophe, ushokoledi, nekhofi).
Ezinye izinhlobo zetiyi, kufaka itiye eluhlaza, itiye elimhlophe, netiyi le-oolong, nazo zenziwe ngesitshalo esifanayo njengetiya elimnyama, elibizwa ngokuthi uCamellia sinensis . Ngokuvamile zinezinhlobo ezahlukene zama-tannin. Izinto ezifana ne-stepping time kanye nesilinganiso sokuvutshelwa kuthinta okuqukethwe kwe-tannin itiye. Ama-teas afakwe njenge-puerh ne-tea eolong ngokuvamile aqukethe amathanethi amaningi kunetiye elimhlophe.
Ama-herbal teas (okungukuthi ama-tisanes ngokuqondile noma ama-infusions) angaqukatha ama-tanins. Nakuba okunye kuyaziwa ngomphumela weti elimnyama ekwenzeni i-iron absorption, abanye bathi i-herbal tea, ikakhulukazi itiye ephakeme-tannin, ingavimbela insimbi.
Ama-Herbs nezinongo athi ziqukethe ama-tanins ahlanganisa:
- Hibiscus
- I-Chamomile
- I-Cinnamon
- Izindwangu
- Guarana
- Izimfihlo
- I-Peppermint
- Okusajingijolo okubomvu
- Rose hip
- Sage
- I-elm yokudlala
- I-Thyme
- I-Turmeric
- Yerba umlingani
I-Rooibos kanye netiyi le-honeybush ngezinye izikhathi kuthiwa ziphansi ema-tannin, kodwa-ke, kukhona ubufakazi obuncane bokuthi okuqukethwe kwe-tannin ku-rooibos okuvuthiwe noma i-honeybush kungaphansi kwamanye ama-teas.
Ucwaningo
Ngalesi sikhathi, izifundo ezimbalwa kakhulu ziye zahlola imiphumela yetiyake ye-herbal ku-non-heme iron absorption. Ucwaningo olutholakalayo lubandakanya ishicilelwe eBritish Journal of Nutrition . Abacwaningi bahlola ama-teas ahlukahlukene kanye ne-cocoa futhi bathola ukuthi bavimbela ukungena kwensimbi. Ukuvinjelwa itiye elimnyama kwakungamaphesenti angu-79 kuya kwangu-94, itiye le-peppermint elingamaphesenti angama-84, i-pennyroyal itiye elingamaphesenti angu-73, i-cocoa amaphesenti angu-71, i-tea engama-59%, i-lime flower tea engu-52, kanye netiyi le-chamomile ezingamaphesenti angu-47. Ukwengeza ubisi kwakungekho nethonya elincane noma elingenalo ithonya lokuncika kwensimbi.
Esicwaningweni esashicilelwe kuyi- European Journal of Clinical Nutrition , abacwaningi banquma ukuthi ama-iron angama-954 abantu abadala abaphilile futhi baphawula ukuthi i-tea yabo bayangenisa futhi bathola ukuthi amazinga ensimbi awahlobene nokusetshenziswa kwamathiya amnyama, aluhlaza. Futhi abazange bathole ubuhlobo phakathi kohlobo noma amandla wetiyi, isikhathi sokumnika isikhathi, kanye nesikhathi sokuphuza itiye.
Ezinye izifundo ziye zathola ukuthi isikhathi sokuphuza itiye sithonya ukuthatha insimbi.
Esicwaningweni esanyatheliswa kuyi- American Journal of Clinical Nutrition ngo-2017, isibonelo, abacwaningi bathola ukuthi itiye elidliwe ngokudla liyehlile ukungenwa kwe-iron non-heme, kodwa ukuthi ukusetshenziswa kwetiyi ihora elilodwa emva kokudla akuzange kunciphise ukungena kwensimbi isilinganiso esifanayo.
Kodwa-ke, isifundo sangaphambili sathola ukuthi ikhofi (esinye isiphuzo esaziwa ukunciphisa ukungenwa kwe-non-heme iron) asivimbeli ukungena kwensimbi uma sidliwa ihora elilodwa ngaphambi kokudla, kodwa kwavimbela ukungena kwensimbi ngesilinganiso esifanayo uma kudliwe ngokudla noma ihora elilodwa kamuva.
I-Takeaway
Akuyona nje i-caffeine eyaziwa ukuthi iphazamise ukungena kwensimbi.
Ezinye izinto, njengama-tanins kanye nama-oxalate, atholakala etizeni le-herbal, nazo zibonakala ziphazamisa ukungena kwensimbi, kepha ucwaningo oluningi luyadingeka.
Uma ukuphuza indebe yetiyi nokudla kwakho kuyingxenye yenkambiso yakho yansuku zonke, cabanga ukuba netiyi phakathi kokudla esikhundleni sokudla uma umthombo wakho oyinhloko wensimbi uvela emithonjeni yezitshalo. Zama ukuba okungenani ihora elilodwa ngaphambi kokudla.
Uma ulandele ukudla kwemifino noma ye-vegan, uye watshelwe ukunciphisa ama-tannin ekudleni kwakho, noma uma une-anemia yokunakekelwa kwensimbi, thintana nomhlinzeki wakho wezempilo mayelana nokudla neziphuzo ezizokufanelekela.
Amathiphu ambalwa engeziwe:
Gwema itiye lokupasa. Namathela emihlahlandleleni futhi ugweme ukuqhubeka nokunciphisa ukunciphisa inani lama-tannins ne-oxalates itiye.
I-Vitamin C ithuthukisa ukungena kwe-non-heme iron.
Khumbula ukuthi insimbi eningi emzimbeni ingabangela izinkinga. Uma uvame ukuphuza itiye futhi ukhathazekile ngokuthi uyayitholela yini insimbi, khuluma nomhlinzeki wakho wezempilo ngaphambi kokufaka insimbi yakho (ikakhulukazi ekufakeni izithako).
> Imithombo:
> Ahmad Fuzi SF, Koller D, uBruggraber S, et al. Ikhefu lesikhathi esingu-1 h phakathi kwesidlo esine-iron kanye nokusetshenziswa kwetiyi kunciphisa imiphumela engavimbela ukuxakwa kwensimbi: isilingo esilawulwayo eqenjini labesifazane base-UK abanempilo besebenzisa i-isotope yensimbi eqinile. I-Am J Clin Nutr. 2017 Okthoba 18.
> Hurrell RF, Reddy M, Cook JD. Ukuvimbela ukungenwa kwensimbi okungenayo i-haem kumuntu ngeziphuzo eziqukethe i-polyphenolic. Br J Nutriti. 1999 Apr; 81 (4): 289-95.
> Mennen L, Hirvonen T, Arnault N, et al. Ukusetshenziswa kwamathiya amnyama, aluhlaza okwesibhakabhaka kanye nemifino nesimo sensimbi kubantu abadala baseFrance. I-Eur J Clin Nutriti. 2007 Oct; 61 (10): 1174-9.
> Morck TA, Lynch SR, Cook JD. Ukuvinjelwa kokuncika kwensimbi ngekhofi. I-Am J Clin Nutr. 1983 Mar; 37 (3): 416-20.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.