THEE nader bekeken
Er bestaan veel verschillende soorten thee. Thee die gemaakt is van gedroogde bladeren van de theeplant Camellia sinensis is verkrijgbaar in verschillende soorten, zoals zwarte thee, groene thee, vruchtenthee en Earl grey. Kruidenthee is officieel geen thee, maar een kruidenaftreksel.
Thee zonder suiker voorziet je lichaam op een gezonde manier van vocht. Een volwassene heeft ongeveer 1,5 tot 2 liter per dag aan dranken nodig.
Het drinken van thee verkleint de kans op een beroerte en verlaagt de bloeddruk. Daarom geldt voor volwassenen het advies 3 koppen groene thee of zwarte thee per dag te drinken.
Omschrijving
Thee is gemaakt van de gedroogde bladeren van de theeplant Camellia sinensis. Thee voorziet je lichaam van vocht. Een volwassene heeft zo’n 1,5 tot 2 liter per dag aan dranken nodig. Thee zonder suiker is gezond.
Soorten thee
Thee is verkrijgbaar in verschillende soorten, zoals:
- Zwarte thee: de theeblaadjes zijn gefermenteerd of gegist
- Groene thee: de thee is gemaakt van ongefermenteerde theeblaadjes
- Vruchtenthee of Earl grey: thee waaraan smaakjes zijn toegevoegd
- Kruidenthee: dit is officieel geen thee, want het is niet gemaakt van de theeplant. Kruidenthee is een aftreksel van gedroogde planten, kruiden en/of specerijen, zoals kamillethee, rozenbottelthee, pepermuntthee, rooibosthee en zoethoutthee.
Cafeïne in thee
Er zit cafeïne in thee. Hoeveel cafeïne er in zit hangt af van de soort thee, hoe sterk de thee is gezet en de grootte van de kop of mok. Zwarte thee en groene thee bevatten gemiddeld 30 milligram cafeïne in een kopje van 125 milliliter. Kruidenthee bevat geen cafeïne.
Gezondheidseffecten
In thee zit veel fluoride en mangaan. Verder bevatten ze de flavonoïden, tannines en cafeïne.
Beroerte, bloeddruk en cholesterol
Er is aangetoond dat het drinken van thee de kans op een beroerte verkleint. Daarnaast tonen verschillende onderzoeken aan dat 3 koppen groene thee of 5 koppen zwarte thee per dag de bloeddruk verlaagt. Ook is er grote bewijskracht dat 3 koppen groene thee per dag het LDL-cholesterol verlaagt. LDL-cholesterol blijft plakken aan de binnenkant van je bloedvaten. Dat vergroot de kans op hart- en vaatziekten.
Diabetes type 2
Aannemelijk is dat de het drinken van ten minste 4 koppen zwarte en groene thee samenhangt met een lager risico op diabetes type 2.
Prikkelbare darmsyndroom
Bij mensen met het prikkelbare darmsyndroom (PDS) kan veel thee de darmklachten verergeren. Als de klachten blijven bestaan, is het aan te raden om met de huisarts of diëtist te overleggen.
Flavonoïden
Zowel groene als zwarte thee bronnen van flavonoïden. Flavonoïden is een groep van bioactieve stoffen. In thee zitten vooral catechines, wat een bepaald soort flavonoïden is. Tussen groene en zwarte thee verschilt de flavonoïdensamenstelling: de hoeveelheid is hetzelfde, maar er zitten wel andere soorten in.
De flavonoïden zouden bescherming tegen kanker opleveren doordat ze werken als antioxidant. Er zijn echter geen studies die dit aantonen.
Tannines en de opname van mineralen
Tannines uit thee kunnen mineralen zoals calcium en ijzer binden waardoor ze niet meer beschikbaar zijn voor opname in de darm. Bij een gevarieerde voeding blijkt dit echter geen noemenswaardig effect te hebben op de voorziening met deze stoffen in het lichaam.
Cafeïne
In thee zit cafeïne, alleen in kruidenthee niet. Kijk voor de gezondheidseffecten bij cafeïne.
Plantengifstoffen
In (kruiden)thee kunnen door vervuiling tijdens het oogsten kleine hoeveelheden plantengifstoffen zoals pyrrolizidine alkaloïden voorkomen.
Kruidenthee
Zoethoutthee en sterrenmix verhogen de bloeddruk. In venkel-en anijsthee zitten bepaalde plantengifstoffen (aromastoffen).
Voedingsadvies
Thee zonder suiker staat in de Schijf van Vijf. Het advies voor volwassenen is om 3 koppen zwarte of groene thee per dag te drinken vanwege de positieve gezondheidseffecten.
Bekijk hoe zit het met witte thee, Oolong thee, ijsthee of theïne-vrije thee of lees meer over dranken in de Schijf van Vijf.
Wissel af
Als je thee afwisselt met andere dranken zoals water, gefilterde koffie of zuivel heb je minder kans dat je grote hoeveelheden plantengifstoffen binnenkrijgt.
Cafeïne
Voor cafeïne zijn er adviezen over hoeveelheden per dag waarbij er geen negatieve effecten te verwachten zijn. Daarbij krijgen kinderen, zwangere vrouwen en vrouwen die borstvoeding geven het advies voorzichtiger te zijn. Kijk voor de uitgebreide voedingsadviezen bij cafeïne.
In het kort gelden de onderstaande adviezen voor thee, als je geen rekening houdt met andere bronnen van cafeïne, zoals koffie.
- Gezonde volwassenen kunnen ongeveer 400 milligram cafeïne per dag innemen zonder dat er negatieve effecten te verwachten zijn. Je overschrijdt deze grens niet snel.
- Kinderen onder de 13 kunnen 1 à 2 kopjes thee nemen. Als de thee verdund is met water of heel slap is gezet, is meer prima.
- Voor kinderen boven de 13 geldt: niet meer dan 4 à 5 kopjes thee.
- Neem niet meer dan 3 à 4 kopjes thee per dag als je zwanger bent of borstvoeding geeft vanwege de cafeïne.
Advies voor kruidenthee
Het is verstandig om uit voorzorg niet lange tijd achter elkaar veel sterrenmix, zoethout-, venkel- en anijsthee te drinken.
Kruidenthee-adviezen voor zwangere vrouwen, vrouwen die borstvoeding geven en baby’s
De volgende adviezen gelden:
- Drink niet meer dan 1 tot 2 glazen zoethoutthee als je zwanger bent, vanwege het bloeddruk verhogende effect van zoethoutthee. Bij een hoge bloeddruk komen minder voedingsstoffen en zuurstof door de placenta.
- Plantengifstoffen in venkel- en anijsthee zijn niet goed voor je ongeboren kind. Neem daarom die theeën met mate. Kleine baby’s kunnen vrij snel meer van bepaalde plantengifstoffen uit venkel en anijs binnenkrijgen dan goed voor ze is. Daarom geldt het advies voor moeders die borstvoeding geven om geen venkelthee en anijsthee te nemen. Een beschuit met muisjes of gewone venkel kan geen kwaad, daarin zitten veel minder plantengifstoffen dan in thee.
- Geef geen venkelthee en anijsthee aan baby’s, bijvoorbeeld tegen darmkrampjes.
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