Pane chimwe chinhu chinonyaradza pamusoro pekuputira mukombe wegreen tea , uye inogona kunge iri L-theanine. An amino acid inowanzowanika mumucheka wega, L-theanine inonzi kuderedza kushungurudzika, kunatsiridza kurara, uye kuderedza kushushikana.
Zvishandiso zveL-Theanine
Vanotsigira vanoti L-theanine inogona kubatsira nemhando dzakasiyana-siyana dzehutano, dzakadai sekuzvidya mwoyo, kuora mwoyo, kukwirira kweropa, kukwikwidza kwepamusoro, kusuruvara, uye kushungurudzika.
L-theanine inonzi inowedzera kukanganisa, kukurudzira kuora muviri, uye kukurudzira zvirwere zvemuviri. Mukuwedzera, vamwe vatsigiri vanoratidza kuti L-theanine inogona kudzivirira chirwere, chirwere cheAlzheimer, uye mamwe marudzi ekenza.
Zvakanakira L-Theanine
Kusvika iye zvino, masayendisiti haafaniri kutsvaga zvakadzama zvinobatsira zveL-theanine. Zvisinei, kutsvakurudza kwokutanga kunoratidza kuti zvinogona kubatsira kusimudza mafungiro, kusimbisa huropi hunoita basa, uye kugadzirisa mhinduro yemuviri kudzvinyirira nekuzvidya mwoyo. Heino tarisiro pane zvimwe zvitsva zvekudzidza:
1) Kuzvidya mwoyo
L-theanine inogona kubatsira kuderedza kuzvidya mwoyo, maererano nekuongorora kwe2016. Vatori vechikamu vane utano vakadya doro rine 200 mg L-theanine kana placebo. Imwe awa mushure mekushandisa, kushushikana kwepfungwa kumusana mupfungwa kunonyanya kuderedzwa kune avo vakadya L-theanine kunwa. Maawa matatu mushure mekudya, saliva cortisol (hormone yakavanzwa mukupindura kushungurudzika) yakanga yakadzika zvikuru.
Imwe yedzidzo yakatsvaga migumisiro yenguva dzose yekushandiswa kweL-theanine uye yakawana kuti kudya kwezuva nezuva kwakaderedza kushungurudzika kwepfungwa uye saliva mazinga e α-amylase (enzyme yakabudiswa mukudzvinyirirwa) muvadzidzi vepascheduate vari kushungurudzika.
2) Kurara
Chidzidzo chekutanga chekutanga chakaongorora migumisiro yeaffe-caffeine yakasvibirira tea pahutano hwakanaka (caffeine mu green tea inogona kukanganisa kurara uye inogona kukanganisa kushanda kweeanine).
Mushure mekupedza pasi-caffeine yega yezuva zuva rega kwemazuva manomwe, saliva alpha-amylase mazinga akanga akanyanya kuderera kune avo vaimwa pasi-caffeine green tea kupfuura kune avo vaidya che green chai. Kurara kwepamusoro kwaive kwakakwirira kune avo vakange vadya huwandu hwakawanda hwehaffeine yegasi chai.
3) Kuora mwoyo
Chidzidzo che 2017 chakabudiswa muActa Neuropsychiatrica chakaongorora kushandiswa kweL-theanine nekuda kwekuora mwoyo kukuru. Mhosva yacho yaisanganisira varume makumi maviri nemadzimai avo vaiva 250 mg yeL-theanine yakawedzerwa pamishonga yavo yezvino kwevhiki masere. Vakaiwana yakanga ine zvikomborero zvakasiyana mukuderedza kushungurudzika, kuvhiringidzika kwehope, uye kuora mwoyo kwepfungwa kunobatanidza nekuora mwoyo.
4) Kushanda Kwemagariro
A 2010 chidzidzo kubva kuNutritional Neuroscience inoratidza kuti kusanganiswa kweL-theanine uye caffeine kunogona kubatsira kuvandudza kugadzirisa kushanda.
Nekudzidza, vana vechidiki makumi mana vakatora nzvimbo ye-placebo kana kusanganiswa kweL-theanine uye caffeine vasati vaita basa rakaoma rekuziva. Vatsvakurudzi vakawana kuti kusanganiswa kweL-theanine uye caffeine zvakanyatsotsinhirwa nekunyatsoziva uye kuchenjerera. Yakabatsirawo kuwedzera kuisa pfungwa pavanenge vachiita basa racho.
5) Kuora Kukura
L-theanine inoratidzira kuvimbiswa sekurasikirwa kwekubatsira, maererano nekutanga kwezvinyorwa-tsvakurudzo dzakabudiswa mumagazini in In Vivo .
Mune imwe nzira yekuita mutsva yaidya cheji yewaini yakasvibirira, vatsvakurudzi vakawana kuti L-theanine uye caffeine inowanikwa muhupfu inoonekwa kuti isadzivirire kuwanda uye kurwisa huni hwemafuta.
Migumisiro Yechiri
Kusvika panguva ino, zvishoma zvinonyatsozivikanwa nezvekuchengetedzwa kwekushandisa L-theanine kuwedzera mune kwenguva refu. L-theanine inowanzoonekwa yakachengeteka kana ichidyiwa muhope yega, zvisinei, National Institutes of Health inonyevera kusanwa zvinopfuura makapu mashanu emuchero wezuva zuva rose.
Pamusana pehuwandu hwea caffeine, kunyanya kushandiswa kwemavara ega zvinogonawo kukonzera mimwe migumisiro. Izvi zvinogona kusanganisira kuora musoro, kusuruvara, kusagadzikana, chirwere, uye kuora mwoyo.
Panewo kumwe kunetseka kuti kutora L-theanine pamwe chete nemasikirwo emishonga, kunyora-kuderedza mishonga, uye / kana zvinodhaka zvinoshandiswa mu chemotherapy zvinogona kukuvadza zvinokuvadza.
Zvokudya zvinowedzera hazvina kuongororwa kuchengetedzwa. Nemhaka yokuti inonyanya kusagadziriswa, zvinyorwa zvezvimwe zvinogadzirwa zvinogona kusiyana nezvinoziviswa pane chigadzirwa chemiti.
Uyewo, chengetedza mupfungwa kuti kuchengetedzwa kwezvokuwedzera mumadzimai ane pamuviri, vanaamai vanoyamwisa, vana, uye avo vanorwara kana avo vari kutora mishonga haisati yasimbiswa.
Kwatingawana L-Theanine
Yakawanda inowanikwa kutenga iyo inowanikwa paIndaneti, L-theanine zvinowedzera zvinotengeswa munzvimbo dzakawanda-dzekudya zvekudya uye muzvitoro zvinoshandiswa mune zvekudya zvinowedzera.
L-theanine inowanikwawo muhuteti chaiwo. Kunyange zvazvo zvinyorwa zvakasiyana, mukombe wei unotenderedza 25 mg yeL-theanine.
The Bottom Line
Kunyangwe kuwedzera yako L-theanine kudya nekudya tema yakawanda nguva dzose kunogona kubatsira kuwedzera hutano hwako hwose, kwave kutokurumidza kukurudzira L-theanine kuwedzera kwehutano hwehupi.
Kana uri kufunga nezvekushandiswa kweL-theanine kuwedzera, taura nachiremba wako kutanga. Kuzvibata nemamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
> Sources:
> Hidese S, Ota M, Wakabayashi C, et al. Migumisiro yekusingaperi l-theanine kutungamirirwa nevarwere vane dambudziko guru rekuora mwoyo: chidzidzo chekuzarura. Acta Neuropsychiatr. 2017 Apr; 29 (2): 72-79.
> Unno K, Tanida N, Ishii N, et al. Anodzvinyirira kushungurudzika kweaanine pamusoro pevadzidzi panguva yekuita zvemishonga: kuwirirana kwakanaka pakati pebasa re-a-amylase, maitiro ekuzvidya mwoyo uye kuzvidzora kunetseka. Pharmacol Biochem Behav. 2013 Oct; 111: 128-35.
> Unno K, Noda S, Kawasaki Y, et al. Kuderedza Kushushikana Kwepfungwa uye Kuvandudza Kurara Unhu Hwakakonzerwa neTear Green Inobatanidza neAkaderedza Caffeine Content. Nutrients. 2017 Jul 19; 9 (7).
> White DJ, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey AB. Kurwisa Kushungurudzika, Maitiro uye Magnetoencephalography Migumisiro yeL-Theanine-Based Nutrient Drink: A Randomized, Double-Blind, Placebo-Controled, Crossover Trial. Nutrients. 2016 Jan 19; 8 (1).
> 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.