12 lợi ích của trà bạc hà

bạc hà

Trà bạc hà có thể có lợi cho sức khỏe của cơ thể theo nhiều cách. Trong khi nghiên cứu về trà bạc hà còn hạn chế thì một số nghiên cứu cũng đã chỉ ra những lợi ích của chiết xuất dầu bạc hà và bạc hà như kháng khuẩn, cải thiện tiêu hoá, cải thiện đau đầu… Hơn nữa, trà bạc hà là đồ uống tự nhiên không chứa caffein và rất an toàn cho việc sử dụng vào bất cứ thời gian nào trong ngày.

1.Bạc hà có công dụng gì?

Bạc hà (Mentha × piperita) là một loại thảo mộc thơm thuộc họ bạc hà, đây là cây lai giữa cây bạc hà và cây bạc hà lục. Bạc hà có nguồn gốc từ Châu Âu và Châu Á, nó đã được sử dụng trong hàng ngàn năm vì hương vị dễ chịu, không những thế nó còn mang lại lợi ích sức khỏe.

Bạc hà được sử dụng làm hương liệu trong kẹo bạc hà, kẹo và các thực phẩm khác. Ngoài ra, nhiều người tiêu thụ bạc hà như một loại trà tươi, không chứa caffeine.

Lá bạc hà có chứa một số loại tinh dầu bao gồm tinh dầu bạc hà, menthol và limonene. Menthone cung cấp cho bạc hà đặc tính làm mát và mùi hương bạc hà dễ nhận biết. Trong khi một số người uống trà bạc hà bởi vì hương vị của nó thì loại trà này có một số lợi ích sức khỏe cơ thể. Bản thân trà hiếm khi được nghiên cứu một cách khoa học, nhưng chiết xuất bạc hà thì có. Vậy uống trà bạc hà có tác dụng gì? Dưới đây là 12 lợi ích khoa học của trà bạc hà và chiết xuất của nó.

2. Lợi ích của uống trà bạc hà

2.1. Có thể dễ dàng tiêu hóa

Bạc hà có thể làm giảm các triệu chứng tiêu hóa, chẳng hạn như khí, đầy hơi và khó tiêu. Các nghiên cứu trên động vật đã chỉ ra rằng bạc hà giúp thư giãn hệ thống tiêu hóa, đồng thời có thể giúp giảm đau. Hơn nữa, chúng còn có tác dụng ngăn chặn các cơ trơn khỏi co thắt, có thể làm giảm co thắt trong ruột.

Một đánh giá của 9 nghiên cứu thực hiện ở 926 người mắc hội chứng ruột kích thích (IBS) được điều trị bằng dầu bạc hà trong ít nhất hai tuần đã kết luận rằng nhóm sử dụng bạc hà giúp giảm triệu chứng tốt hơn đáng kể so với nhóm sử dụng giả dược.

Đau bụng
Trà bạc hà có thể dễ dàng tiêu hóa, có ích với bệnh nhân mắc bệnh lý đường tiêu hóa

Trong một nghiên cứu tiến hành ở 72 người mắc IBS, viên nang dầu đã cho kết quả rằng bạc hà đã giảm 40% triệu chứng IBS sau bốn tuần, so với chỉ 24,3% sử dụng giả dược. Ngoài ra, khi xem xét 14 thử nghiệm lâm sàng ở gần 2,000 trẻ em được sử dụng bạc hà cho thấy bạc hà đã làm giảm tần suất, thời gian và mức độ nghiêm trọng của đau bụng. Hơn nữa, viên nang chứa dầu bạc hà còn có tác dụng làm giảm tỷ lệ mắc và mức độ nghiêm trọng của buồn nôn và nôn trong một nghiên cứu tiến hành ở 200 người trải qua hóa trị liệu cho bệnh ung thư. Mặc dù chưa có nghiên cứu nào kiểm tra trà bạc hà và tiêu hóa, nhưng có thể loại trà này có tác dụng tương tự.

2.2. Có thể giúp giảm đau đầu do căng thẳng và đau nửa đầu

Vì bạc hà hoạt động như một chất làm giãn cơ và giảm đau nên bạc hà có thể làm giảm một số triệu chứng đau đầu. Không những thế, tinh dầu bạc hà trong dầu bạc hà làm tăng lưu lượng máu và mang lại cảm giác mát lạnh, có thể làm giảm đau.

Trong một nghiên cứu lâm sàng ngẫu nhiên tiến hành ở 35 người bị chứng đau nửa đầu cho thấy khi sử dụng dầu bạc hà bôi lên trán và thái dương sẽ giảm đau đáng kể sau hai giờ, so với dầu giả dược. Hay trong một nghiên cứu khác thực hiện ở 41 người cho thấy hàm lượng dầu bạc hà bôi lên trán có hiệu quả đối với chứng đau đầu là 1.000 mg acetaminophen.

Mặc dù, mùi thơm của trà bạc hà có thể giúp thư giãn cơ bắp và cải thiện cơn đau đầu nhưng không có bằng chứng khoa học hỗ trợ để xác nhận tác dụng này. Tuy nhiên, bôi dầu bạc hà lên thái dương có thể giúp ích.

2.3. Có thể làm mới hơi thở

Có một lý do tại sao bạc hà là một hương vị phổ biến cho kem đánh răng, nước súc miệng và kẹo cao su. Bởi vì, ngoài mùi hương dễ chịu, bạc hà còn có đặc tính kháng khuẩn giúp tiêu diệt vi trùng gây ra mảng bám răng đồng thời có thể cải thiện hơi thở.

Trong một nghiên cứu, những người đã trải qua phẫu thuật cột sống và đã được súc miệng bằng hỗn hợp bạc hà, cây trà và dầu chanh có khả năng cải thiện các triệu chứng hôi miệng, so với những người không sử dụng hỗn hợp này. Hay trong một nghiên cứu khác, các nữ sinh được súc miệng bằng bạc hà cho thấy có sự cải thiện hơi thở sau một tuần, so với nhóm đối chứng. Mặc dù không có bằng chứng từ các nghiên cứu khoa học cho thấy uống trà bạc hà mỗi ngày có tác dụng tương tự, nhưng các hợp chất trong bạc hà đã được chứng minh là cải thiện hơi thở.

Hôi miệng
Trà bạc hà giúp làm mới hơi thở ở người mắc chứng hôi miệng

2.4. Có thể làm giảm các xoang bị tắc

Bạc hà có đặc tính kháng khuẩn, kháng virus và chống viêm. Bởi vì điều này, trà bạc hà có thể chống lại các triệu chứng xoang bị tắc do nhiễm trùngcảm lạnh và dị ứng thông thường.

Ngoài ra, nghiên cứu chứng minh rằng tinh dầu bạc hà giúp cải thiện cảm nhận về luồng khí trong khoang mũi. Do đó, hơi nước từ trà bạc hà có thể giúp cơ thể cảm thấy như thể hơi thở dễ thở hơn. Mặc dù trà bạc hà chưa được nghiên cứu về tác dụng của nó đối với nghẹt mũi nhưng bằng chứng cho thấy nó có thể hữu ích.

2.5. Có thể cải thiện năng lượng

Trà bạc hà có thể cải thiện mức năng lượng và giảm mệt mỏi vào ban ngày. Mặc dù không có nghiên cứu nào về trà bạc hà, nhưng nghiên cứu chứng minh rằng các hợp chất tự nhiên trong bạc hà có thể có tác dụng có lợi đối với năng lượng.

Trong một nghiên cứu tiến hành ở 24 người trẻ khỏe mạnh tiến hành kiểm tra nhận thức khi sử dụng viên nang dầu bạc hà, kết quả cho thấy họ cảm thấy ít mệt mỏi. Hay trong một nghiên cứu khác, dầu thơm dầu bạc hà đã được tìm thấy để giảm tỷ lệ buồn ngủ ban ngày.

2.6. Có thể giúp giảm đau bụng kinh

Bởi vì bạc hà hoạt động như một chất làm giãn cơ, nó có thể làm giảm chứng chuột rút kinh nguyệt. Trong khi trà bạc hà chưa được nghiên cứu về tác dụng đó, nhưng các hợp chất trong bạc hà đã được chứng minh là cải thiện triệu chứng.

Trong một nghiên cứu thực hiện ở 127 phụ nữ có chu kỳ đau được sử dụng viên nang chiết xuất bạc hà và kết quả cho thấy bạc hà có hiệu quả như một loại thuốc chống viêm không steroid trong việc giảm cường độ và thời gian đau. Có thể trà bạc hà có thể có tác dụng tương tự.

Đau bụng kinh kéo dài trong bao lâu
Phụ nữ đau bụng kinh có thể sử dụng trà bạc hà giúp giảm đau

2.7. Có thể chống lại nhiễm trùng do vi khuẩn

Mặc dù chưa có nghiên cứu nào về tác dụng kháng khuẩn của trà bạc hà, nhưng dầu bạc hà đã được chứng minh là có hiệu quả tiêu diệt vi khuẩn.

Trong một nghiên cứu, dầu bạc hà đã được tìm thấy để tiêu diệt và ngăn chặn sự phát triển của các vi khuẩn sinh ra từ thực phẩm thông thường bao gồm E. coli, Listeria và Salmonella trong nước ép dứa và xoài. Ngoài ra, dầu bạc hà còn tiêu diệt được một số loại vi khuẩn dẫn đến bệnh tật ở người bao gồm Staphylococcus và vi khuẩn liên quan đến viêm phổi. Hơn nữa, các nghiên cứu cũng chỉ ra rằng bạc hà làm giảm một số loại vi khuẩn thường được tìm thấy trong miệng và tinh dầu bạc hà cũng đã chứng minh hoạt động kháng khuẩn.

2.8. Có thể cải thiện giấc ngủ

Trà bạc hà là một lựa chọn lý tưởng trước khi đi ngủ, vì thành phần của nó là tự nhiên không chứa caffeine. Hơn nữa, khả năng của cây bạc hà cay là một loại thuốc giãn cơ có thể giúp cơ thể thư giãn trước khi đi ngủ.

Trong một nghiên cứu cho thấy dầu bạc hà có thể kéo dài thời gian ngủ của những con chuột được dùng thuốc an thần. Tuy nhiên, một nghiên cứu khác cho thấy tinh dầu bạc hà không có tác dụng an thần.

2.9. Có thể giảm cân

Trà bạc hà tự nhiên không chứa calo và có hương vị ngọt ngào dễ chịu, điều này làm cho nó trở thành một lựa chọn thông minh khi bạn đang cố gắng giảm cân. Tuy nhiên, không có nhiều nghiên cứu về tác dụng của trà bạc hà đối với cân nặng.

Trong một nghiên cứu nhỏ thực hiện ở 13 người khỏe mạnh cho thấy sau khi uống một viên dầu bạc hà có thể dẫn đến giảm cảm giác ngon miệng hơn so với việc không dùng bạc hà. Mặt khác, một nghiên cứu trên động vật cũng chỉ ra rằng những con chuột được chiết xuất từ ​​bạc hà đã tăng cân hơn so với nhóm đối chứng. Cho nên, cần nhiều nghiên cứu hơn để tìm hiểu về mối quan hệ giữa bạc hà và giảm cân.

2.10. Có thể cải thiện dị ứng theo mùa

Bạc hà chứa acid rosmarinic là một hợp chất thực vật được tìm thấy trong cây hương thảo và thực vật thuộc họ bạc hà. Acid Rosmarinic có liên quan đến việc giảm các triệu chứng dị ứng, chẳng hạn như chảy nước mũi, ngứa mắt và hen suyễn.

Sổ mũi
Trà bạc hà có thể giúp cải thiện dị ứng theo mùa như sổ mũi

Trong một nghiên cứu ngẫu nhiên kéo dài 21 ngày ở 29 người bị dị ứng theo mùa, những người này được bổ sung bằng đường uống có chứa acid rosmarinic cho kết quả có ít triệu chứng ngứa mũi, ngứa mắt và các triệu chứng khác so với những người dùng giả dược.

Mặc dù không biết liệu lượng acid rosmarinic có trong bạc hà có đủ ảnh hưởng đến các triệu chứng dị ứng hay không, nhưng có một số bằng chứng cho thấy bạc hà có thể làm giảm dị ứng. Trong một nghiên cứu thực hiện trên chuột cho thấy chiết xuất bạc hà làm giảm các triệu chứng dị ứng, chẳng hạn như hắt hơi và ngứa mũi.

2.11. Có thể cải thiện sự tập trung

Uống trà bạc hà có thể giúp cải thiện khả năng tập trung. Mặc dù các nghiên cứu về tác dụng của trà bạc hà đối với sự tập trung còn hạn chế, nhưng hai nghiên cứu nhỏ được tiến hành và đã chỉ ra những tác dụng có lợi của dầu bạc hà được thực hiện bằng cách uống hoặc hít.

Trong một nghiên cứu kiểm tra ở 24 người trẻ, khỏe mạnh cho thấy họ đã thực hiện tốt hơn đáng kể các bài kiểm tra nhận thức khi họ được cho uống viên nang dầu bạc hà. Hay trong một nghiên cứu khác, mùi tinh dầu bạc hà đã được tìm thấy để cải thiện trí nhớ và sự tỉnh táo, so với ylang-ylang, một loại tinh dầu phổ biến khác.

2.12. Dễ dàng thêm vào chế độ ăn uống

Trà bạc hà rất ngon và dễ dàng để thêm vào chế độ ăn uống. Bạn có thể mua nó trong túi trà. Để làm trà bạc hà bạn có thể thực hiện:

  • Đun sôi 2 cốc nước.
  • Tắt lửa và thêm một nắm lá bạc hà xé vào nước.
  • Che và ngâm trong 5 phút.
  • Lọc trà và uống.

Vì trà bạc hà tự nhiên không chứa caffeine, bạn có thể uống nó bất cứ lúc nào trong ngày. Thưởng thức trà như liều điều trị sau bữa ăn để hỗ trợ tiêu hóa, hoặc vào buổi chiều để tăng cường năng lượng của cơ thể hoặc trước khi đi ngủ để giúp cơ thể được thư giãn.

uống trà
Uống trà đúng cách giúp bạn thư giãn và đem lại những lợi ích cho cơ thể
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