最佳減肥效果的喝茶時間

運動|減肥|瘦身|烏龍|茶水部|workout|Oolong|LittoTea|澄萃茶藝
運動|減肥|瘦身|烏龍|茶水部|workout|Oolong|LittoTea|澄萃茶藝

還在苦惱減重嗎?喝茶能幫助運動時消耗更多脂肪!

研究顯示運動前搭配喝茶的話,可以加速身體脂肪的代謝,減肥效果將大幅提高,特別是針對腰腹部位的體脂肪,時間上以運動前30分鐘至1小時喝茶最佳,大約攝取150-300c.c的茶,能夠大約多增加17%的熱量消耗。一般來說,人開始在運動消耗脂肪的時候,體內會產生一種酵素來影響脂肪分解,而茶葉中的兒茶素卻剛好可以抑制這種酵素的分泌,具有維持脂肪代謝,並提升運動時脂肪燃燒的功能,幫助達到運動減肥效果的最大化[1-3]。

我們都知道茶葉中的兒茶素,能夠幫助熱量代謝,使脂肪不易囤積,提高人體基礎代謝率,有效預防肥胖,不過喝茶只是輔助角色,研究指出運動前搭配喝茶,同時每週至少進行三次中等強度的有氧運動,能夠有效減少腹部大約7.4%的脂肪,因此想要真正的減肥仍然需要搭配飲食控制與規律持久的運動,單純喝茶可能無法有效達到減少脂肪的效果[1-3]。

綠茶烏龍茶紅茶三大茶類中,又以綠茶烏龍茶最具有促進脂肪代謝的效果[4-6]:

  1. 綠茶由於含有較多的兒茶素,能夠有效減少脂肪囤積,並加速脂肪代謝,因此相較於其他茶類,運動前喝綠茶可以消耗較多的熱量[4-6]。
  1. 烏龍茶中的茶多酚分解脂肪的功能也很明顯,能夠有效幫助去除油膩與促進消化[4-6]。

另外,普洱茶含有的酵素具有分解脂肪與降低血液中膽固醇的功能,因此普洱茶也可以有效預防肥胖,尤其是針對腹部脂肪的代謝具有明顯的效果[5-6]。

運動搭配喝茶可以大幅提高脂肪燃燒率,但前提喝的必須是無糖茶飲,如果喝的是有添加糖分的茶,糖分反而會增加熱量的攝取,對於減肥沒有正面幫助。同時過量的茶也可能會造成心跳加快或產生心悸,因此想要透過喝茶來達到明顯的減肥效果,除了要把握正確的時間喝茶之外,喝茶的量與成分也是很重要的。

-Research team @ 茶水部 LittoTea, 澄翠茶藝.

 

The best time to drink tea for the maximum weight loss

Research shows that drinking tea before workout can expedite the fat burning, especially belly fat. It is advised to drink about 150-300 c.c  tea at 30-60 minutes prior to workout, capable to burn 17% calories more than the people without tea drinking in advance. Catechin plays an important role to block the enzyme which prevents the fat digestion. It keeps the metabolism and burn more fat while workout to help the weight reduction [1-3].

It is believed that catechin helps the metabolism and prevents the fat accumulation and raise the calories burning rate. However, tea only assists in the fat burning instead of removing fat directly. Research indicates that doing aerobic exercise in the moderate intensity at least three times with drinking tea before exercising can effectively reduce about 7.4% fat around the waist. Therefore, weight loss still needs diet and regular exercise to support. Only drinking tea can’t lose weight entirely[1-3].

Green tea and oolong tea have the maximum effect of fat burning compared to black tea[4-6]:

  1. Green tea containing more catechin can prevent fat from accumulating, and accelerate fat to burn. It is said that compared to other kinds of tea, drinking green tea before exercising can burn more calories[4-6].
  1. Polyphenols in oolong tea also have the strong ability to burn fat, and helps digestion[4-6].

In addition, the enzyme in puer tea can burn fat, especially for fat around the waist, and lower the cholesterol in blood. Therefore, puer tea can prevent obesity as well [5-6].

Drinking tea before workout can significantly raise the rate of fat burning. However, it’s only valid to sugar free and natural tea. Sugar in tea would bring the calories and help the completely opposite way for weight reduction and health. Furthermore,  excessive tea could lead to rapid heartbeat or palpitations. Therefore, the health and weight reduction are promised while drinking natural tea at right time and appropriate amount.

-Research team @ 茶水部 LittoTea, 澄翠茶藝.

 

Reference

[1]運動前喝茶 多燒脂肪17%

http://www.appledaily.com.tw/appledaily/article/headline/20130523/35035724/ [2]https://www.top1health.com/Article/13401

[3]https://www.top1health.com/Article/249/16901

[4]https://www.everydayhealth.com.tw/article/754

[5]http://blog.yam.com/colorman/article/58937644

[6]https://www.top1health.com/Article/101/18460

Lynn Chiang

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