Is green tea good? And if yes, then to whom and to what extent?
This drink has been used since ancient times to get rid of depression and headaches, and modern people also note its ability to burn fat, lower blood pressure and the level of bad LDL cholesterol. Today, the Forest Fairy blog will examine in detail the beneficial properties of green tea for the human body, the correct methods for brewing it and individual cases in which its use can harm your health.
Before you find out what the benefits of green tea really are and what contraindications exist for it, check out these interesting facts:
Green tea is a rich source of potassium, vitamin C and some B vitamins, which are highly soluble in water and absorbed by our body. Another important component of green tea is the antioxidants flavonoids, including proanthocyanidinswho are actively struggling with age-related diseases, diseases of the circulatory and digestive systems.
This table and the information below will tell you more about the beneficial properties of green tea.
Index | Units rev. | Per 100 g | For 1 cup |
general information | |||
Calorie content | Kcal | 1 | 2 |
Squirrels | g. | 0.22 | 0.54 |
Fats | g. | 0.00 | 0.00 |
Carbohydrates | g. | 0.00 | 0.00 |
Dietary fiber (fiber) | g. | 0.0 | 0.0 |
Sugar (including glucose and fructose) | g. | 0.00 | 0.00 |
Minerals and Electrolytes | |||
Iron | mg | 0.02 | 0.05 |
Magnesium | mg | 1 | 2 |
Potassium | mg | 8 | 20 |
Sodium | mg | 1 | 2 |
Zinc | mg | 0.01 | 0.02 |
Copper | mg | 0.004 | 0.010 |
Manganese | mg | 0.184 | 0.451 |
Vitamins | |||
Vitamin C | mg | 0.3 | 0.7 |
Thiamine (Vitamin B1) | mg | 0.007 | 0.017 |
Riboflavin (Vitamin B2) | mg | 0.058 | 0.142 |
Niacin (Vitamin B3 or PP) | mg | 0.030 | 0.073 |
Vitamin B6 | mg | 0.005 | 0.012 |
Other substances | |||
Caffeine | mg | 12 | 29 |
Antioxidants Proanthocyanidins | mg | 4.2 | 10.4 |
Source of numbers: US National Nutrients Database for standard reference. The numbers characterize ordinary green tea brewed with water and may vary slightly depending on the variety and growing conditions of the product.
Green tea is characterized by a rather high content of plant antioxidants - flavonoids and catechins, the most active of which is epigallocatechin gallate or EGCG . This is a very powerful antioxidant, which according to many scientists is able to slow down the growth of cancer cells and the aging of the body. Together with other antioxidants in green tea, including proanthocyanidins, it also helps:
Attention: To date, insufficient clinical trials have been conducted so that green tea or its extracts can be used with complete confidence in the treatment of cancer and cardiovascular diseases. For example, experiments that confirmed the ability of green tea to reduce the risk of liver cancer were conducted only among the Chinese and Japanese populations.
Nevertheless, modern data on how green tea affects different people with their individual characteristics, remain quite limited. Before using it for medicinal purposes, it is necessary to consult your doctor and observe the dose recommended by him.
A cup of green tea contains about 30 mg of caffeine on average. For comparison: black tea contains an average of 55 mg, Red Bull - 75 mg, and regular coffee - 90 mg of caffeine per cup of 250 mg. How does this affect a person?
It is known that caffeine has an exciting effect on the brain, gives a feeling of strength and uplifting. However, the antioxidant EGCG and L-tianin in green tea to some extent neutralize the effect of caffeine and make this drink much safer. L-theanine is one of the few amino acids that reduces anxiety, lowers blood pressure, relaxes, improves learning ability and boosts immunity. Therefore, a cup of green tea can always be drunk in the evening, without fear of insomnia.
Note: with the usual method of brewing tea, we get a fairly small amount of L-thianine. To completely release it into a drink, the first tea leaves of green tea are drained, after which the leaves are boiled at a high temperature of water to 127 ° C.
Here you also need to pay attention to the fact that caffeine helps to dehydrate the body and is considered a good diuretic. There are studies that have shown that catechins in green tea do not allow caffeine to dehydrate the body. However, many people noticed that after drinking tea they often run to the toilet. Therefore, just listen to your body and do not abuse this drink if it acts similarly on you.
Finally, we note that many scientists consider caffeine in green tea to be safe and even assigned it the status of GRAS (unconditionally safe products and ingredients). In any case, today green tea remains the safest and most useful of all caffeinated drinks.
Due to the caffeine content, the question often arises: Does green tea raise or lower blood pressure? We have already mentioned that L-thianine neutralizes the effect of caffeine, but the amount of this amino acid in a drink directly depends on the method of brewing it. There are also catechins in it that have a beneficial effect on the heart and blood vessels. What is the effect of green tea in general?
All experiments carried out gave one result: green tea lowers blood pressure. The cumulative benefits of green tea for hypertensives are obvious! A general meta-analysis of studies showed that the systematic consumption of green tea for 3-6 months helps to reduce systolic and diastolic blood pressure by about 3 mmHg. Art.
No global experiments confirming the benefits of green tea for weight loss have not yet been conducted. However, there are a number of facts that support this statement:
Slowly but surely, green tea helps to lose weight, causing the human body to lose fat, while maintaining muscle mass.
Moderate regular consumption of green tea is generally considered safe, but still there are some limitations and contraindications for it.
So, green tea can be toxic to the liver if the recommended intake is exceeded (10-29 mg of tea per 1 kg of body weight per day). In addition, too high doses of green tea, which contains a lot of antioxidants, can begin to act as a prooxidant and damage healthy cells in the body.
Heartburn and indigestion are common consequences of excessive consumption and / or improper brewing of green tea. This harm can be prevented by brewing a drink on water with a temperature well below the boiling point. Ideally - in the range of 71-82 degrees Celsius.
Also, green tea may be contraindicated in the following cases:
Of course, the benefits of green tea depend on the amount you consume. Experts recommend drinking from 10 to 29 mg of green tea per 1 kg of weight per day. Thus, for a person weighing 60 kg, the recommended dose is in the range of 600-1740 mg (2 to 6 cups), and for a person weighing 85 kg in the range of 850-2465 mg (3-9 cups). However, given the contraindications and research data, it is better not to bring the amount of tea drunk per day to the upper limit. According to several experiments, the dose of 6 cups of green tea is too large for normal daily consumption. Side effects of this technique can be frequent urination (and, as a result, dehydration), diarrhea, vomiting, dizziness, headaches and loss of appetite.
Be healthy!
It was known for its healing properties over 4000 years ago. This tea is obtained from the same tea leaves as other types of tea, which differ in the way they are processed. Green tea is not subjected to fermentation, which allows you to keep nutrients in it to the maximum. This type of tea has a rich history shrouded in legends.
History goes to distant China. There, tea began to be cultivated there before our era. The Classical Book of Plants of the Divine Farmer, written more than 2500 years ago, tells the story of the Yellow Emperor who is engaged in healing. Studies of various plants led to its poisoning. The leaves, brewed in a vessel, helped him remove toxins and avoid death.
Another legend tells of Bodhidharma, the founder of the Chan teachings. During his nine-year sitting meditation in the Shaolin Temple, he pulled out his eyelids, which closed against his will, from which wonderful tea bushes grew. Green tea leaves have since served the monks as a means to combat sleep.
In China, tea began to be used as a medicine. There were special officials in charge of storing tea and its consumption in the palace of the emperor. Ordinary people could be treated with tea; tea bushes grew in many provinces.
In the era of the Tang Dynasty, it began to be used as a drink, and tea drinking became a kind of philosophy. Tea trees began to be grown in Buddhist temples; they treated important visitors to temples with a delicious drink. Lu Yu created the famous tea ceremony by doing tea research. He wrote about the culture of drinking in the "Canon of Tea."
The technological chain of green tea production is designed in such a way that all useful substances are preserved in an active state. After collection, tea leaves are left in the open air for drying. The leaves become withered and soft, after which they are dried with hot air. Such drying does not allow the leaves to undergo oxidation. Tea leaves are twisted, the process is carried out in various ways, which allows you to get varieties of green tea with a unique appearance.
Tea leaves can have a different look:
The process of twisting the tea leaves increases the shelf life of the tea leaves, preserving its best properties, and allows you to adjust the process of extracting essential oils when brewing. Which view is better? Strongly twisted tea leaves produce a more saturated and strong green tea. Twisting the leaves of elite varieties of green tea is done manually. Quality tea has a natural green hue, darkening of the leaves is considered a marriage.
The main producers of tea are Japan and China, although green tea is also grown in India, Ceylon, and Kenya. Zhejian province is a mass producer of medium quality tea, and higher quality tea is produced in Fujian province. Elite tea is grown in Japan in the province of Uji.
Useful due to its rich chemical composition.
Tea is an excellent energy stimulator. This is a drink of good mood, well-being, vitality and health. Regular consumption of green tea prevents the occurrence of chronic diseases, favorably affects immunity, and helps to destroy bacteria. Green tea has antimicrobial, antiviral and antibacterial properties.
Scientists from Japan believe that green tea has unique properties, is able to actively fight cancer. It is included in the diet of cancer patients, as it supports the immune system, removes carcinogens from the body. Green tea is able to remove salts of heavy metals - a dangerous radioactive isotope of strontium-90, mercury, lead, zinc and cadmium. It neutralizes the negative effects of any radiation. This is for those who spend a lot of time on electronic devices.
Green tea is a drink of longevity and youth. It regulates metabolism, blood sugar. Tea extract is actively used in cosmetology because it improves the complexion, slows down the aging of the body, being an excellent antioxidant. Rinsing oily hair with a decoction of tea leaves improves their condition. Masks from brewing green tea are effective, ice cubes from a strong infusion tone and refresh the skin of the face.
A cup of green tea can relieve headaches, cope with stress. For a depleted nervous system - this is a real find, tasty and without chemistry. The use of green tea will also help to activate the brain, green tea is also useful for concentration.
With poor digestion, indigestion, poisoning - green tea will help. Its properties destroys pathogenic microbes in the stomach, enhances the motility of the digestive tract, removes toxins from the body. Strong tea, taken after meals four times a day, helps with painful colitis. For drug poisoning, you should drink a cup of green tea with sugar and milk.
Green tea acts on the walls of blood vessels, making them more elastic, preventing the appearance of blood clots. Doctors recommend tea for the prevention of heart disease, atherosclerosis. Dutch scientists have conducted a series of studies showing that people drinking four cups of green tea a day avoided a heart attack. In the initial stage of hypertension, a tea drink lowers blood pressure by 10-20 units.
Strong green tea helps with eye inflammation to relieve tension and fatigue. The benefits of angina, laryngitis, pharyngitis have been proven. With rhinitis, it is useful to rinse the sinuses with a decoction of green tea. In dentistry, tea is recommended for the prevention of caries for rinsing the mouth.
Green tea is used to prevent the formation of kidney stones, liver, activation of the spleen and liver.
The benefits of green tea have been proven, but they should not be abused.
There are hundreds of varieties of green tea. Depending on the country of growth, the time of collection, the processing process, they differ in appearance, taste and aroma. The best in the world are Chinese, Japanese, Georgian and Ceylon varieties.
Choosing the best green tea, you need to pay special attention to its brewing. Using soft water of a certain temperature, good tea will allow you to get a high-quality, tasty and healthy drink. Green tea can deliver indescribable pleasure, produce a beneficial effect, allow you to heal and rejuvenate the body. Regular tea consumption is the key to longevity, beauty and youth.
Green tea is obtained from an evergreen plant. The drink is known in China from 2700 BC. Then it was used as a medicine. In the 3rd century AD, the era of the production and processing of tea began. It has become available to both rich and poor.
Green tea is produced in factories in China, and grown in Japan, China, Malaysia and Indonesia.
Green tea contains antioxidants, vitamins A, D, E, C, B, H and K and minerals.
The calorie content of a cup of green tea without sugar is 5-7 kcal. The drink is ideal for weight loss.
Green tea is good for heart, eye and bone health. It is drunk for weight loss and for type 2 diabetes. The benefits of green tea will appear if you drink 3 cups of drink per day.
Green tea neutralizes the effects of harmful fats, bacteria and viruses, such as staphylococcus and hepatitis B.
Green tea eliminates pain and inflammation in arthritis.
The drink strengthens bones and reduces the risk of osteoporosis.
Caffeine in green tea improves motor activity and reduces fatigue.
Green tea reduces the risk of heart attack and stroke.
People who drink green tea daily have a 31% lower risk of heart disease compared to people who don’t.
The drink carries out the prevention of atherosclerosis and thrombosis. It improves blood flow and relaxes arteries.
Drinking 3 cups of green tea per day will reduce the risk of stroke by 21%.
Green tea improves mental activity and slows brain degeneration. The drink soothes and relaxes, but at the same time increases alertness.
Theanine in tea sends a “feel good” signal to the brain, improves memory, mood and increases concentration.
Green tea is useful for treating mental disorders, including dementia. The drink prevents nerve damage and memory loss, which leads to Alzheimer's disease.
In a study presented at the International Conference on Alzheimer's and Parkinson's Diseases in 2015, those who drank green tea 1-6 days a week were less likely to suffer from depression than those who did not. In addition, researchers found that tea drinkers almost did not suffer from dementia. Polyphenols in tea are useful for the prevention and treatment of Alzheimer's and Parkinson's diseases.
Catechins protect the body from glaucoma and eye diseases.
Green tea improves digestion and protects the liver from obesity.
The drink improves the condition of periodontal disease, reduces inflammation and inhibits the growth of bacteria in the oral cavity.
Green tea protects against bad breath.
The study found that people who consume at least 6 cups of green tea per day reduce their risk of developing type 2 diabetes by 33% than those who drink 1 cup per week.
Caffeine in green tea acts as a mild diuretic.
Organic ointment with green tea extract is useful for treating warts caused by human papillomavirus. Researchers have chosen more than 500 adults with the disease. After treatment, warts disappeared in 57% of patients.
Polyphenols in tea protect against cancer. They reduce the risk of developing breast, colon, lung, ovarian and prostate cancer.
Women who drank more than 3 cups of green tea per day reduced the risk of breast cancer recurrence, as polyphenols stop the production and spread of cancer cells, as well as the growth of blood vessels that feed the tumors. Green tea enhances the effect of chemotherapy.
Green tea fights cancer. It blocks the growth of the tumor.
Green tea replaced black tea and coffee. Without additives in the form of herbs and dried fruits, this tea is not as aromatic as its counterparts, but it has more beneficial properties. How to minimize the benefits and harms of green tea? We would like to answer this question in this article.
The features of green tea have been used for hundreds of years, but only in recent decades has the scientifically proven effectiveness of the use of green tea from various diseases. It is important to consume not only fine tea, but also to store and brew it correctly.
In the right way, tea should be brewed in a special bowl ...
Green tea is the result of steaming tea leaves at a temperature of 170-180 degrees, then fermentation is possible for no longer than 2 days, which is forcibly completed by heating. In dry form, the color of green tea varies from light green to dark green. Tea itself turns a light yellow, orange or greenish color with a herbal hint and slightly tart taste. If tea has a bitter taste, then it is of poor quality, overcooked or improperly brewed.
It is safer to use top quality loose leaf tea. This is due to the fact that green tea in bags is a waste of the tea business, essentially tea dust. Even if packaged green tea is properly brewed in boiling water, it will not bring tangible health benefits.
In Asian countries, they prefer “brick” green tea made from old leaves, branches, and cutting parts. Bricks contain at least 75% green leaves, which makes this tea stand out for its tart taste and can be stored for a long time.
Green tea contains:
Vitamin C boosts immunity, helps fight viruses and avoid disease. Tannin has a beneficial effect on the digestive process, supports the stable functioning of the nervous system and has an antimicrobial effect. Vitamin B2 affects the elasticity of the skin, and B15 helps to penetrate the body into beneficial substances. Vitamin PP has an antiallergic effect. But vitamin P is especially distinguished, which affects the strengthening of blood vessels.
Iodine affects the functioning of the endocrine system, and fluoride will help to effectively fight caries in combination with other methods of treatment. Vitamin K affects blood coagulation, contributing to the formation of prothrombin in the blood. Natural antioxidants of green tea effectively remove radicals from the body, which is used for various diets and diseases. Green tea can be so useful. How to brew it and under what diseases it benefits is discussed later in this article.
Green tea can be used to prevent various problems and diseases. Green tea benefits:
In general, it should be noted that among the varieties of tea, in terms of its beneficial properties, green is second only to that which retains more healing substances in the composition due to minimal processing and fermentation.
For the effective effects of green tea on the body, it should be consumed regularly, an average of 2 cups per day. But not more than 4 glasses of green tea per day. Pregnant women should alternate the use of green tea with other healthy drinks - compote, fruit drinks.
In order not to destroy the beneficial properties of green tea, it is important to know how to brew it properly. For this, it is necessary to monitor the quality of all components involved in the brewing process:
Green tea may not bring benefits, but harm in cases of violation of storage rules or brewing method. Therefore, when buying, pay attention to the leaves, they should be a light shade. If they are broken, with a nondescript and dull color, this indicates a long shelf life. Such tea cannot be used.
When brewing, the main mistake may be getting boiled water in the tincture of tea. This will ruin the tea and may cause stomach problems. You can not drink tightly brewed tea on an empty stomach, during an exacerbation of diseases, tone and the threat of miscarriage. The time limits for brewing tea should be observed, too strong tea can cause insomnia or nervous tension.
You can not drink medicine with green tea, since it does not contribute to their absorption. Do not use stale tea leaves or the remnants of yesterday's tea in the morning. Observe the rules for its storage - in a wooden box or in a glass jar with a tightly closed lid. This may be green tea, the benefits and harms of which are discussed in this article.
Still, do not abuse the beneficial properties of green tea, drink it several hours before a meal, and not on an empty stomach in the morning. Regular consumption of properly brewed green tea will benefit both men and women. It is strongly recommended that you do not overdo the dosage and limit yourself to 1 cup of green tea per day during pregnancy or serious chronic diseases.
The popular green tea, whose benefits and harms are described below, has varieties that differ both in the varieties of leaves and the place of their collection, and in the type of preparation (semi-fermentation or its absence) and the presence of additional components (ginseng, jasmine, mint, lemon balm).
Depending on the taste preferences of a person, tea is consumed with honey, lemon, milk, mint, ginseng, jasmine, hibiscus, hot or cold. This drink is on sale in various forms - in bags or in bulk. It is widely believed among buyers that the best tea is leaf tea, and small fragments of leaves, stems and other wastes from the production of leaf tea are packaged in bags. However, this is not always true, because the quality of the product depends on the variety, additional components (jasmine, hibiscus, roses) and processing, regardless of the form in which it went on sale.
Due to its composition, tea is able to normalize blood pressure, has a positive effect on the kidneys. Green tea also contains a complex of vitamins necessary for the normal functioning of the liver.
The presence of catechins in the composition can affect the health of this organ and negatively. Scientists from the American College of Gastroenterologists have found that a safe dose for the liver is a daily intake of up to 500 mg of catechins for men and 450–470 mg for women. Exceeding this dosage leads to inhibition of liver function.
This is especially dangerous due to the spread of dietary supplements in which the catechin content exceeds 700 mg. Daily use of such a dosage can lead to destruction of liver tissue.
It has a beneficial effect with increased pressure (hypertension). Theophylline (3-4%) - an alkaloid that relaxes muscles and eliminates spasms, helps to dilate blood vessels by relaxing their walls and increasing the lumens through which blood flows.
As a result, blood circulation is normalized and arterial pressure decreases. A positive effect on the level of pressure affects immediately after drinking, which helps relieve the attack. With its daily use of 1-2 cups a day with hypertensive disease, the severity of the disease may decrease, and the pressure jumps will stop. Also, pressure has a positive effect of tannin, which increases vascular tone.
Caffeine causes a diuretic effect. This eliminates edema and removes excess fluid from the body. Also positively affects the kidneys, because it contributes to their “washing” of sand (if any) and resists stagnation of urine. But with abuse of this drink (drinking more than 600 ml per day) in the kidneys, the content of salts and acids can increase, which provokes the formation of stones. This is because when dehydrated, the urine becomes more concentrated and the salts contained in it accumulate and form a precipitate.
Perhaps the most useful drink for tooth enamel is green tea with tar, baguettes or brewed from leaves. Due to its high calcium content (495 mg), it effectively strengthens tooth enamel and prevents its thinning. In addition, when consumed with resin, tea does not stain your teeth (unlike black tea, the pigment of which is not always neutralized by even the grinding).
Another property that green tea bags with milk are useful for is that it has an alkaline environment (thanks to milk), which means it can neutralize the acidity of the stomach. Therefore, the obvious benefit of green tea with straw in any form is for people suffering from heartburn, gastritis, high acidity. When ingested, this drink, due to its alkaline environment, reduces the acidity of gastric juice. As a result, the severity of attacks of gastritis and heartburn decreases. To improve the taste, it can be consumed with honey, jasmine, mint, melissa and other additives.
One of the important aspects of the benefits of green tea is its high content of vitamin C (250 mg, whereas vlimone is 40 mg, but not in black tea), which can increase the body's immunity and resistance to bacteria, viruses and infections . It is possible to significantly increase the content of this substance if you drink a drink with a limon. On average, 1 cup of tea contains about 10 mg of vitamin C. Adding one slice of lemon, which contains about 4 mg of this vitamin, allows you to increase its content in the cup to 14-15 mg. Vitamin passes into tea with proper brewing (you cannot fill tea leaves with water with a temperature above 90 degrees). The drink is also beneficial for the liver due to the content of vitamin C, which normalizes the intercellular metabolism in it.
Advice! In order to maximize the benefits of green tea for the body, it is poured not with boiling water, but with water with a temperature of 80–90 degrees and insisted for about five minutes. Caffeine from the leaves is extracted into the drink at a water temperature of 85–90 degrees. And at a higher temperature, tannins begin to be extracted into the drink, which give it bitterness.
For one cup, you need to use 1 packet or 1 teaspoon of leaves per 200-300 ml of water. After that, add lemon. It is better to sweeten such tea with honey rather than sugar, because Vitamin C is also present in the honey. To improve the taste, you can add melissa or mint to the brewing time, which in the best way reveals the taste exactly with the lemon.
Speaking about how green tea is useful for the human body, it is worth mentioning the presence of vitamin C (250 mg) in its composition. Thanks to him, the drink helps to increase the body's immunity. The content of vitamin C (0.5 mg) is also characterized by Imed. Regular consumption of a hot drink is suitable if it is necessary to strengthen immunity during epidemics of viral infections and colds.
It is equally effective regardless of whether it is added directly to the drink or consumed simultaneously with it. When adding a drink, dissolve it in an amount of at least 1 teaspoon per cup. At the same time, 1 packet or one teaspoon of leaves is used for 300 ml of water. To improve the taste, honey can be used with crumpled, lemon balm, lemon. In addition, tea with honey is used by women and men for weight loss, as it satisfies the need for sweets and gives a feeling of fullness.
Peppermint and melissan are only able to significantly improve the taste, but also enhance the useful properties of green tea, regardless of whether it is in the package or in the form of whole leaves. In the composition and lemon balm, as well as in the composition of the tea leaves themselves, potassium is present (569, 458 and 6.4 mg, respectively). Potassium has a positive effect on the body, normalizing the work of muscles and relaxing muscles.
The benefit of green tea with lemon balm and mint is obvious for those who need to get rid of cramps and cramps. The use of one cup of such a hot drink has an antispasmodic and relaxing effect. For the preparation of one cup of the drink with mousse or mint, you need a spoonful of tea leaves and one middle branch of the plant. All this must be put in a cup and pour hot, but not boiling water. Insist 5-7 minutes.
Green tea with lemon, honey, jasmine is an effective way to lose weight for men and women. Tea operates in several directions:
In order for weight loss to go actively both for men and women, tea with honey must be brewed correctly. It is necessary to fill in a teapot leaf at the rate of 1 teaspoon per 200-300 ml of water. Pour the tea leaves with water at a temperature of 80–90 degrees and allow to brew. For the morning intake - 5 minutes during this time, caffeine will have time to be extracted into the drink and this tea will give vigor for the whole day. For lunch and evening - 2-3 minutes, but no more, to reduce the excessive invigorating effect of caffeine, which can cause insomnia.
After brewing, pour tea into a glass and dissolve two tablespoons of honey in it. Use three times a day for 200 ml for women and 250 to 300 ml for men. Continue taking until the desired weight is reached. Sometimes napohudeniin drinks are drunk with resin and honey once a day in the morning, 250 ml each. The caloric content of such a portion is about 90 kcal. At the same time, it gives a rather long feeling of fullness.
Green tea, the benefits and harms of which are discussed in the material, can not be taken by everyone.
If there are no contraindications, the drink can be consumed by men and women in any quantity. But even with contraindications, a person can sometimes treat himself to one cup of such a drink.
If you have any of the symptoms or doubt the causes of the ailment, you need to clean your body as soon as possible. How to do it .
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