Green tea ke fayde aur nuksan

ICMR-NIN dietary guidelines ke hisaab se ek brewed cup mein kya hai: caffeine, 150 ml ke cup mein 30 se 65 mg, theobromine aur theophylline, aur flavonoids aur doosre antioxidant polyphenols. Bade studies yeh jodti hain: chai peena lower all-cause aur cardiovascular mortality se juda dikhta hai, all-cause mortality ka sabse bada asar din ke lagbhag do cup par, lekin yeh rishta hai, wada nahi.

Jo trials nahi dikhate woh utna hi zaroori hai. Weight-loss trials ke Cochrane review ne overweight aur obese adults mein chhota, statistically non-significant loss paya, aur cancer par Cochrane review evidence ko limited aur inconsistent kehta hai. Green tea khane ke fayde ki imaandar list neeche hai, isse zyada kuch nahi; yahi baat English mein green tea benefits page par hai.

1. Flavonoids aur doosre polyphenols

Chai, green ho ya black, flavonoids aur doosre antioxidant polyphenols rakhti hai, jo ICMR-NIN dietary guidelines ke lafzon mein coronary heart disease aur stomach cancer ke risk par ghatane wala asar rakh sakte hain. Wahi guidelines kehti hain ki yeh sabse achhe se tab milte hain jab chai bina doodh ke aur moderation mein li jaaye. Per cup koi amount print nahi hai, isliye yeh claim qualitative hi rehta hai.

2. Theobromine aur theophylline: arteries ke liye

Guidelines ki ginti mein chai ke do aur compounds theobromine aur theophylline hain; guidelines inhe arteries ko relax karne aur is tarah blood circulation badhane wala batati hain. Yahan bhi guidelines per cup koi amount nahi chhapti; baat sirf itni hai ki patti yeh sab le kar aati hai.

3. Caffeine, ek cup mein 30 se 65 mg

150 ml ke cup mein 30 se 65 mg caffeine hota hai, jo brewed coffee ke liye chhape gaye 80 se 120 mg se kam hai. Caffeine central nervous system ko uttejit karta hai. Wahi guidelines moderation kehti hain taaki din bhar ki caffeine 300 mg se zyada na ho, jo unki tolerable limit hai.

4. Green tea khane ke fayde: dry patti ka hisaab

Upar ke fayde brewed cup ke hain. Dry patti alag cheez hai: COWBERRY ka pack panel 100 g mein 21.24 g protein, 17.89 g fibre, 468.6 mg calcium, 18.8 mg iron aur 1744.2 mg potassium chhapta hai. Yeh numbers tabhi maayne rakhte hain jab patti ko steep karke phenka nahi balki khaya jaaye; green tea leaves khana safe hai ya nahi wala page yahi samjhaata hai, aur per-100 g ka poora hisaab green tea calories per 100g par hai.

2024 ki meta-analysis, jo Epidemiology and Health mein chhapi thi, ne 38 prospective cohorts ko joda, jisme 1.9 million se zyada participants the, aur sabse zyada chai peene walon ka sabse kam peene walon se muqabla kiya. All-cause mortality ka pooled estimate 0.90 aaya, yaani highest tea group mein lagbhag 10 percent kam, aur cardiovascular mortality 0.86, yaani lagbhag 14 percent kam. Cancer mortality ka estimate 0.90 tha, jiska confidence interval 1.0 ko cross karta hai.

Uski hi dose-response part mein sabse bada asar all-cause mortality ke liye 2.0 cups roz aur cancer mortality ke liye 1.5 cups roz par mila, uske baad zyada kuch nahi; review ka nateeja yeh hai ki moderate chai, lagbhag 1.5 se 2.0 cups roz, no tea ke mukable lower mortality se judi hai. Review har tarah ki chai par hai, sirf green tea par nahi, aur yeh observational cohorts mein rishta napata hai, chai peene ka tested effect nahi. Yeh numbers chai peene wale logon ke hain, yeh wada nahi ki agli cup aapka risk badal degi.

Green tea aur wazan par sabse achha trial evidence 2012 ke Cochrane review se hai, jisme kam se kam 12 hafte ke randomised controlled trials the, overweight ya obese adults par. Japan ke bahar ke chhe studies ko jodne par weight loss mein mean difference -0.04 kg tha (95% CI -0.5 se 0.4; P = 0.88; 532 participants). Japan ki aath studies ek saath jodne ke liye bahut alag thin; ek-ek karke woh -0.2 kg se -3.5 kg tak thi, sab green tea preparations ke paksh mein.

Review ka apna nateeja: green tea preparations ek chhota, statistically non-significant weight loss deti hain, jo likely clinically important nahi hai, aur wazan banaaye rakhne par koi significant asar nahi. Yahi poori finding hai, aur isliye yeh page wazan ka koi daawa nahi karta; review green tea ko wazan ghatane ka tareeka nahi dikhata. Review ke har number ka matlab green tea for weight loss page par hai.

2020 ke Cochrane review ne green tea aur cancer par 142 complete studies jodi: 11 experimental studies, jinme 1795 participants ko green tea extract ya placebo mila, aur 131 nonexperimental studies jisme 1.1 million se zyada participants the. Results inconsistent the. Sabse zyada green tea intake ko sabse kam se milaane par, overall cancer incidence ka summary risk ratio 0.83 tha (95% CI 0.65 se 1.07), lekin interval 1.0 ko cross karta hai, aur cancer mortality par koi association nahi dikha, 0.99 par (95% CI 0.91 se 1.07).

Review ka nateeja: green tea overall cancer risk ya kisi khaas jagah ke risk ko kam karti hai, iska evidence limited aur inconsistent hai, aur zyada tar studies Asian populations mein hui jinme chai bahut peeti hai. Is evidence se green tea ko cancer ka daawa nahi milta, aur yeh page koi daawa nahi karta.

Safety review ko brewed tea se liver ke events nahi mile; neeche ki zyada tar saavadhaaniyan extracts, caffeine aur timing se judi hain.

• Liver ki baat concentrated preparations se judi hai. 2018 ki safety review ne paya ki kuch concentrated, catechin-rich preparations ne, jab bade bolus doses mein nigli gayin, dose ke saath liver-related adverse events diye, lekin brewed tea ke roop mein, beverages mein extracts ke roop mein, ya khaane ke hisse ke roop mein nahi. Usi review ne solid bolus dose ke roop mein li gayi preparations ke liye 338 mg EGCG roz ki safe intake nikali; yeh figure supplements ki hai, cups ki nahi, jaisa green tea extract page samjhaata hai.
• Trials mein adverse effects. 2020 ke Cochrane cancer review mein, jin trials ne green tea extract diya, unme gastrointestinal disorders, liver enzymes ka badhna, aur kam cases mein insomnia, raised blood pressure aur skin reactions report hue. Yeh effects extract intake ke the; review ke nateeje mein green tea ke zyada intake se jude side effects ka bhi zikr hai.
• Iron ka absorption. Chai mein tannin hota hai jo khaane se iron ke absorption mein rukawat daalta hai. 2017 ke ek controlled trial ne baarah healthy women ko iron wala porridge khilaya: khaane ke saath chai ne fractional iron absorption 5.7% se ghata kar 3.6% kar diya, jabki khaane ke ek ghante baad chai par woh 5.7% tha, yaani khaane ke saath chai ke rukawat daalne wale asar ka lagbhag aadha. Isliye guidelines khaane se kam se kam ek ghanta pehle ya baad chai kehti hain.
• Caffeine. 150 ml ke cup mein 30 se 65 mg caffeine hai, aur guidelines 300 mg roz ki tolerable limit deti hain, moderation ke saath. Pregnancy mein NHS ki salah hai roz 200 mg se zyada caffeine nahi, ek cup chai ko lagbhag 75 mg ginte hue; NHS ki salah mein zyada caffeine ko miscarriage aur stillbirth ke badhte chance se joda gaya hai.

Agar aap dawaiyan le rahe hain ya koi health condition hai, to chai aapke din mein kahan fit hoti hai, apne doctor ya dietitian se baat karein.

Guidelines caffeine ki limit chhapti hain, cup ki ginti nahi: 300 mg caffeine roz, moderation ki salah ke saath. 150 ml ke cup mein 30 se 65 mg ke hisaab se, range ke upar ke sire par yeh limit lagbhag 4.6 cups par pahunchti hai aur neeche ke sire par 10 cups par, isliye sirf chai se din mein do-teen cup is limit ke andar hi rehte hain, aur khaane ke aas-paas ka ek ghante ka gap hi iron ke liye zaroori timing hai.

Pack ke tareeke se banaayein: ek teaspoon patti 80 se 85 °C paani mein, 2 se 3 minute steep karein, kabhi boiling nahi, phir chhaan lein. Poora tareeka how to make green tea par hai, aur timings, galtiyan aur roz ki maatra how to use green tea par. Bina doodh ke piyein, kyunki guidelines kehti hain fayde bina milk ke hi achhe se milte hain. Isi patti se roti, porridge, oatmeal aur iced tea ke tareeke green tea recipes page par hain, aur poora cluster green tea hub par hai.

Is green tea good for health?

Haan, lekin fayde halke aur source-wale hain: 150 ml ke cup mein 30 se 65 mg caffeine, theobromine, theophylline, aur flavonoids aur doosre polyphenols, ICMR-NIN guidelines ke hisaab se, jo kehti hain ki fayde bina doodh ke aur moderation mein hi achhe se milte hain. Wazan aur cancer ka evidence chhota ya limited hai, isliye isse badi baat nahi keh sakte.

Why green tea is good for health?

Source-wale reasons: isme caffeine, theobromine, theophylline aur polyphenols hain, aur 2024 ki meta-analysis ne 38 cohort data sets mein chai peene ko highest drinkers mein (har tarah ki chai) lagbhag 10 percent kam all-cause mortality aur 14 percent kam cardiovascular mortality se joda, all-cause mortality ka sabse bada asar lagbhag do cups roz par. Yeh observational data mein rishta hai, tested effect nahi.

Does green tea have caffeine?

Haan. ICMR-NIN dietary guidelines 150 ml ke brewed chai ke cup mein 30 se 65 mg caffeine chhapti hain, brewed coffee ke 80 se 120 mg aur instant coffee ke 50 se 65 mg ke mukable. Wahi guidelines 300 mg caffeine roz ki tolerable limit deti hain aur moderation ki salah deti hain.

What is green tea leaves?

Green tea plant ki sookhi pattiyan. COWBERRY ka pack Assam ke organic gardens ki whole young leaves rakhta hai, jo minimally processed hain, bina artificial flavours ke; pack panel 100 g dry patti mein 21.24 g protein aur 17.89 g fibre chhapta hai. Pack mein patti ke alawa kuch nahi hota.

What is green tea?

Camellia sinensis plant ki minimally processed patti ki chai; 2020 ka Cochrane review note karta hai ki is plant ki teas green, black aur oolong mein banti hain. Green pattiyan minimally processed hoti hain, isliye patti apna natural green colour rakhti hai aur cup delicate aur clean aati hai.