how much green tea should i drink a day
how much green tea should i drink a day
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how much green tea should i drink a day
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how much green tea should i drink a day
It is surprising to learn that consuming only a small amount of green tea per day can have a very positive effect on your health. While three to six cups is manageable, don't get carried away. Proc Natl Acad Sci USA. Green tea has been consumed for thousands of years and for good reason. Overall, studies indicate that consuming green tea can help you burn an additional 75100 calories per day (11). This . Specifically, people who consumed 1 cup or more of green tea each day were at a reduced risk for heart attacks and stroke compared to people who didn't drink green tea or consumed it irregularly. One cup of standard brewed green tea contains 50 to 100 mg catechins. Cardiovascular deaths were lowest among men and women who drank more than five cups of tea per day3, while cognitive function was better in those over 65 years of age who drank three to five cups or more daily5. Many people are slow metabolizers of caffeine, have a sensitivity to it, or just prefer to avoid sources of caffeine. Make your favorite takeout recipes at home with our cookbook! But if you are highly sensitive and find your sleep is affected when you drink green tea later in the day, try to finish your last cup by 3 p.m. Playing safe by staying below the limit is advisable . Long before green juices, there was green tea, the original health beverage. Catechins May Reduce Iron Absorption This is a detailed article about green tea and its health benefits. How much green tea should you drink a day to lose belly fat? If you're drinking a lot of tea each day, it's possible that you might be ingesting excessive amounts of heavy metals too. A University of California study on the cancer-preventative qualities of green tea concluded that you could probably attain the desired level of polyphenols by drinking merely two cups per day. While side effects are inconvenient, they are temporary and rare. For example, studies indicate that green tea may inhibit the effectiveness of certain heart and blood pressure medications (12). Rooibos tea is often known to as African red bush tea. However, some benefits have been attributed to much larger amounts (such as 10 cups per day). Proper hydration is vital, and while green tea can make up part of your daily fluid intake, it should not be the only beverage you drink each day. With modern life being so busy, I recommend drinking three cups of green tea per day. Jpn J Cancer Res. From green grapes to turmeric, try these 5 home remedies to lighten acne scars, Bowel troubles? Green tea (either a beverage or a green tea extract supplement) has been shown in many studies to assist people in losing weight. The Spruce Eats uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The average cup (8 ounces or 237 milliliters) of green tea has 5 percent of the daily value (DV) for phosphorus. An overall consumption of 320 mg of polyphenols in a day is good which makes up for your daily requirement of antioxidants. Keep in mind that all of these potential side effects are associated with drinking too much green tea. Alternately, you can opt for infusions like Camomile tea as your bed-time drink which promotes sleep. Here are 8 of the, To help you decide which meal kit is right for you, we tried HelloFresh and Blue Apron, two of the most popular options. The ideal amount of black tea for women is considered to be one to four cups per day. Jasmine tea and other green teas are safe for most people to drink in amounts up to 8 cups a day. Read our, What Health Benefits Green Tea Can Provide, The 9 Best Teas You Can Find In-store and Online, Kyoord High-Phenolic Olive Oil Is Peppery and Luxurious. Good organic green tea is one of the safest teas to drink and contains no toxins. Read more: Secrets of 16 Strange and Popular Superfoods. It improves cognitive function. Pinterest. Antioxidants are substances that fight free radicals, which are damaging compounds in the body that change cells, damage DNA, and even cause cell death. And feel free to substitute in some green tea extract or matcha too. What is the best time to drink green tea? Natalie Butler, RDN, L.D. Very high doses may be problematic for some, but generally, green tea's benefits far outweigh its risks. Many of the studies done on the effects of green tea are based on pretty high levels of the stuff - from about 5 to 10 cups daily. An 8-ounce cup of green tea can contain as much as 50mg of caffeine. How much green tea is too much in a day? If you're keen on drinking large amounts of green tea each day, it may be best to steep your tea for short periods of time (3 minutes or less). We've updated our Privacy Policy, which will go in to effect on September 1, 2022. Best time to drink green tea for weight loss: If your reason for drinking green tea is to lose weight, the best time to have a cup or two is before your work-out. Yes, there are a number of reasons why you must stick to this number. Most types of green tea don't contain a huge . Aboulwafa MM, Youssef FS, Gad HA, Altyar AE, Al-azizi MM, Ashour ML. If you're not a fan of decaf but still want to reduce the caffeine content in your green tea, you can also try drinking cold-brewed tea. Too Much of a Good Thing. Green tea is considered safe to consume . - Heat on high just until the tea starts to boil. Studies that explore the benefits of green tea show conflicting evidence about exactly how much you should drink each day. Researchers have identified a minimum of 2g (2 servings) each day is needed to reap the full and long list of matcha health benefits, including its potent antioxidant properties. Most research suggests that consuming 400 to 600 milligrams of turmeric each day is completely safe. Although people sometimes drink up to seven cups a day, you may overwhelm your system by drinking too much. Pregnant women and lactating mothers may want to avoid consuming tea or severely restrict their tea consumption. 2. Excessive green tea consumption may even increase your risk of bladder cancer. The following are just some examples of recent studies related to green tea drinking: How can you make sense of these conflicting claims? With a single click, you can sign up and save anything and everything youd like to read later. Pour the heated water over the tea bag or tea and allow it to steep for up to 3 minutes. First discovered in China around 3000 B.C., green tea has withstood the test of time due to its potent healing properties. Infants, young children, women who are pregnant or menstruating and individuals who have internal bleeding or are undergoing dialysis are all at an increased risk of iron deficiency. Very high doses may be problematic for some, but generally, green tea's benefits far outweigh its risks. Antioxidants, such as polyphenols in green tea, can neutralize free radicals and may reduce or even help prevent some of the damage they cause. However, one review looked at over 400 studies and found that healthy adults who consumed up to 400 mg of caffeine per day did not experience adverse effects (34). There are many scientific studies available online which advocate the weight loss property of green tea. If you're pregnant or breastfeeding, however, it's best to limit yourself to two cups per day. Yes, there are a number of reasons why you must stick to this number. How much green tea should I drink a day? 80 seems to be the general starting point, then you can go lower depending on taste preferences. Another concern for tea lovers is iron. Try these 4 ways to treat constipation at home. The key to consuming . However, according to a January 2014 article published in the journal Separation & Purification Reviews, green tea's caffeine content can range between 10 to 45 milligrams per cup. Pour into your favorite mug and enjoy. According to a January 2016 review in the International Journal of Cardiology, people who didn't consume green tea were at a higher risk for cardiovascular disease and stroke compared to regular green tea drinkers. Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits. Green tea has been consumed for thousands of years and for good reason. This information may further support the recommendation of moderate green tea intake of three to six cups a day for the most benefits. Green tea is a popular beverage consumed worldwide. 2018;26(2):319-330. doi:10.1007/s10787-018-0462-4, Hussain M, Habib-ur-rehman, Akhtar L. Therapeutic benefits of green tea extract on various parameters in non-alcoholic fatty liver disease patients. Drinking green tea in moderate amounts (about 8 cups daily) is likely safe for most people. In fact, drinking more green tea may greatly improve your health. However, heavy metals can be a serious issue for certain people, like pregnant women and nursing mothers. The key is to find a balance between the amount of tea you drink and when you eat. Youve seen honey and agave at the store, but which one is healthier? Natalie consults for various organizations, like Apple, Inc., healthline.com, Head Health, Inc., and others, providing medical review, recipe and video creation, program development and delivery, seminars, and other services. Green tea helps boost the body's metabolism and helps inhibit the absorption of fat. June 24, 2022. Read on to find out. Inflammopharmacology. Otherwise, you may face some side effects. The precise quantity will change from person to person based on how much caffeine a person consumes on a daily basis as well as their natural metabolic rate. Drinking green tea is a particularly healthy choice. How many cups of green tea in a day are too much? At most, three cups at a seating, and three to five for a day are enough for you to achieve your desired results. Although this may seem like a small amount, it can contribute to significant weight loss over the long term. So, sign in RN to get your daily dose of wellness. Effects of green tea catechin extract on serum lipids in postmenopausal women: a randomized, placebo-controlled clinical trial. It really depends on what exactly you want to get out of your cup of tea. If using a tea bag, remove the bag. Other possible benefits of drinking green tea include immune system support, improved brain function, improved dental health and a lower risk of arthritis, Alzheimers and Parkinsons disease (12, 13, 14). Shipt and Instacart are two of the most widely available grocery delivery services in North America. But, certain health conditions made me gain weight and on reaching my teenage, I weighed 70 kilos. What is the correct time to drink green tea? Friends, if we talk about a limited amount of green tea, then in a day we should drink 3 to 5 cups of green tea, if you drink 3 to 5 cups of green tea in a day, then your health will be right, your skin will be right, your energy level also will be right. Catechins, a type of flavonoid, are considered the most beneficial type of antioxidant green tea contains. This study found contaminants in various types of tea produced across multiple countries. It reduces the risk of dying from heart disease, stroke, and some cancers. Some studies show health benefits in people who drink as little as one cup per day, while other studies deem five or more cups per day to be optimal (15, 16). In traditional Chinese and Indian medicine, practitioners used green tea as a stimulant, a diuretic (to help rid the body of excess fluid), an astringent (to control bleeding and help heal wounds), and to improve heart health. Consuming too much caffeine can increase feelings of anxiety, interfere with sleep and cause stomach upset and headaches in some people (27, 28, 29, 30, 31). Green tea is packed with anti-inflammatory properties. While green tea is a popular and a fairly simple tea to brew, there are a few things to keep in mind when brewing your own. Our website services, content, and products are for informational purposes only. Too much caffeine can irritate your gastrointestinal tract, affect your energy levels and cause issues like insomnia. There aren't many disadvantages to green tea consumption. The main issue green tea drinkers may want to take into account is related to contaminants. In general, it is believed that you need at least 2 grams or 2 servings of matcha a day to reap the full and long list of its health benefits such as potent antioxidant properties. Our online classes and training programs allow you to learn from experts from anywhere in the world. Although many people like to steep their tea in hot water, this means that boiling water's temperature (212 degrees Fahrenheit or 100 degrees Celsius) is actually damaging the beneficial compounds in your green tea. Based on the above studies, it's ideal to drink 3 to five cups of green tea per day. Following the standard serving size of one gram (1g) of matcha tea powder, your desired health benefits may become most pronounced between 2-4 servings per day. The same study reported that green tea has the potential to interact with specific types of medications. The total caffeine content of tea can vary but usually falls between 20-60 mg. This is because green tea does contain caffeine, which can make you jittery and nervous. Unlocking the Benefits of Green Tea If you want to avoid prostate cancer, drink 5 cups a day. A person who drinks 6 cups a day will have a much less chance of developing diabetes. Pak J Med Sci. - Add the water, turmeric, lemon juice, honey, and black pepper to a small pot, then whisk together. Add the loose leaf to a strainer in your cup or use a tea bag instead. Based on current research, everyone, including pregnant women, should not consume more than 300 mg of caffeine daily (33). She also pointed out the likely side effects of drinking green tea in large amounts. Here's our in-depth. 1999;96(8):4524-9. doi:10.1073/pnas.96.8.4524, Nakachi K, Suemasu K, Suga K, Takeo T, Imai K, Higashi Y. For Oral Cancer: There are no standard recommendations for how much green tea a person should drink. Note that these studies generally advise drinking 3-4 cups of green tea per day to reap the benefits mentioned above. (2010). That said, some general guidelines can help you determine how much green tea to take. However, the benefits of drinking green tea were enhanced in people who consumed even more green tea each day. However, this quantity assumes that your tea has a fairly average caffeine content. How much green tea should I drink a day? Palan says, "It is recommended to drink around 2 to 3 cups of it on a daily basis." And keep in mind that there are drawbacks of consuming too much green tea. Secrets of 16 Strange and Popular Superfoods, Journal of the Indian Society of Periodontology, American Journal of Geriatric Psychiatry: "Green Tea Consumption and the Risk of Incident Dementia in Elderly Japanese: The Ohsaki Cohort 2006 Study", Public Health Nutrition: "Green Tea and Coffee Consumption Is Inversely Associated With Depressive Symptoms in a Japanese Working Population", Mayo Clinic: "Caffeine Content for Coffee, Tea, Soda and More", Separation & Purification Reviews: "Caffeine in Green Tea: Its Removal and Isolation", Journal of Food Science and Technology: "Effects of Alternative Steeping Methods on Composition, Antioxidant Property and Colour of Green, Black and Oolong Tea Infusions", Journal of Toxicology: "The Benefits and Risks of Consuming Brewed Tea: Beware of Toxic Element Contamination", Journal of Functional Foods: "Green Tea Extract: Chemistry, Antioxidant Properties and Food Applications A Review", USDA: "Nutrition Comparison of Brewed Matcha Tea vs Green Tea", Global Journal of Pharmacology: "Camellia sinensis (Green Tea): A Review", Journal of the Indian Society of Periodontology: "Green Tea: A Boon for Periodontal and General Health", International Journal of Cardiology: "Green Tea Consumption and Risk of Cardiovascular and Ischemic Related Diseases: A Meta-Analysis", World Journal of Gastroenterology: "Green Tea and the Risk of Gastric Cancer: Epidemiological Evidence", University of Michigan Medicine: "Parents, Perk Up to the Dangers of Caffeine for Teens". In small amounts, heavy metals are not a major health concern. A study by Cleveland's Western Reserve University concluded that drinking four or more cups of green tea per day could help prevent rheumatoid arthritis or reduce symptoms in individuals already suffering from the disease. Non alcoholic beverages. How many cups of green tea with lemon should I drink a day? If you drink large amounts, the disadvantages of green tea include reducing the effectiveness of certain antibiotics. The majority of people tend to consume 1-2 servings of matcha a day, which is the equivalent to around 10-20 cups of regular green tea. Drinking green tea can help reduce the risk of issues like dementia and prevent depression. In the period between meals. According to dietitian Priya Palan, Zen Multispeciality Hospital, Mumbai, , Studies that explore the benefits of green tea show different evidence of the. Since 2007, she has advocated for personalized functional nutrition and nutrigenomics-based lifestyle changes through her private practice Nutrition By Natalie. However, some information may support the idea that green tea makes you. 4. There has not been much research on very high intake of green tea. Studies in dermatology have shown that green tea helps support overall skin health by supporting the body's natural anti-inflammation response. Around 3 to 4 cups per day is usually the average recommended amount. Matcha may protect against liver and kidney damage14, as well as improve memory and mood15. Green tea may help lower the risk of several diseases. While five cups of green tea is optimal, three cups is still very good for your health. If you're drinking highly caffeinated green tea, you should limit your green tea intake to about 9 cups a day. Help prevent certain types of cancer, particularly stomach cancer and colorectal cancer. Whats more, several studies indicate that green tea may lower your risk of developing type 2 diabetes and heart disease (5, 6, 7, 8). The June 2012 study in the Journal of the Indian Society of Periodontology reported that excessive green tea consumption can prevent your body from absorbing certain essential nutrients, like iron and thiamine (vitamin B1). Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. This may lead to less puffiness and redness, which may help you minimize puffy eyes and improve your skin tone over time (1). Am J Clin Nutr. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Drink three cups of green tea every day of the year, and that equates to 38,000 calories burned. Many of the benefits of drinking green tea are attributed to the consumption of a moderate amount of green tea per day. Specifically, you need to be careful about the number of cups of green tea youre drinking every day. Drinking regular green tea may not help you lose any weight, according to a clinical study published in the September 2012 issue of Obesity , which compared the effects of drinking regular green tea and a catechin-rich green tea on weight loss in a group of men and women with Type 2 diabetes. In other words, if your goal is weight loss, aim for two to six cups a day. Enjoy your green tea with subtly sweet nokcha (green tea) cake or alone. According to the Separation & Purification Reviews study, decaffeinated green tea has no more than 4 milligrams of caffeine per gram of tea leaves. The green tea products they tested were found to contain high levels of aluminum as well as medium-to-high levels of lead. To gain many of the benefits, you should read this information. Other traditional uses of green tea include treating gas, regulating body temperature and blood sugar, promoting digestion, and improving mental processes. In fact, the EGCG in green tea has been found to be 100 times more potent than the antioxidant power of vitamin C7, and 25 times more than vitamin E. OK, but do you actually need to guzzle gallons of tea to reap the benefits? The species, freshness and age the tea leaves were harvested at can also influence your tea's caffeine content. There have been reports of people experiencing upset stomachs, nausea, and diarrhea. Unfortunately, this also means that avid tea drinkers may want to avoid the cold-brewed tea recommended in the study in the Journal of Food Science and Technology. Cold-brewing typically involves steeping your tea for several hours. Twitter. You should drink a cup of green tea an hour or two before or after a meal. how much green tea should you drink per day? How fast can green tea burn belly fat? Green Tea; White Tea; Jasmine & Flower Tea; Black & Red Tea; Oolong Tea; Lotus Tea; Lotus Tea - Slim Line; Puerh Tea; Anyone with a sensitivity or allergy to caffeine and those prone to anxiety or insomnia may need to restrict or avoid tea and other caffeinated beverages. This will help you burn fat even as you are asleep. 2005-2022 Healthline Media a Red Ventures Company. Agave Nectar vs. Honey: Which Is Healthier. And so, it has become a favourite for many. If you want to boost your efforts to lose weight, drinking between two and three cups of hot green tea throughout the day should be adequate. 1998;89(3):254-61. doi:10.1111/j.1349-7006.1998.tb00556.x. A healthy beverage that acts as a substitute for our morning and evening cuppa is green tea. Results from these studies suggest that green tea may help treat the following health conditions: There are as many answers to this question as there are researchers investigating the natural properties of green tea. Your goal isn't to allow green tea to replace water in your diet. However, this is. One of the studies claims that if you drink one to four cups, about 125 to 500 milliliters of black tea daily, it will inhibit the arteries hardening which helps to prevent the risk of atherosclerosis. It can lower the likelihood of poor cholesterol levels. The President Emeritus for Research of American Health Foundation is now 90 years of age. For example, this 2001 study found that women who drank three or more cups of green tea every day had a decreased risk of developing breast cancer, especially stage I. Palan says, Harmful effects of the overconsumption of tea are mainly due to its caffeine content, presence of aluminum, and effects of tea polyphenols on iron bioavailability., Green tea, an extremely popular beverage, has several beneficial effects on your health, right amount of green tea that should be consumed every day. Add a slice of lemon or a dash of honey/sweetener or milk to taste. But all those studies show that filling up on too much green can do more harm than good. Drinks . Hundreds of millions of people drink tea, and studies suggest that green tea (Camellia Sinensis) in particular has many health benefits.. And remember, moderation is the key! Allow the tea to cool for three more minutes. If not handled properly, those same polyphenols that provide health benefits can ruin the flavor, making the tea taste "grassy." Here's an in-depth look at how they compare. "Going overboard is not a good idea. There are about 200 milligrams of turmeric in each teaspoon. A single serving is usually measured at 1 tablespoon (2 grams) of tea leaves per 1 cup (240 ml) of water. Some people will say you should drink it according to the disease you have or want to avoid getting. According to a January 2012 study in the Global Journal of Pharmacology and a June 2012 study in the Journal of the Indian Society of Periodontology, green tea can help: Additionally, green tea is good for your mental health and brain. since that is the only type of green tea you should ever drink. Green tea is particularly rich in antioxidants known as flavonoids. Popularity of green tea has not reduced over the years at all. However, the types of nutrients in your green tea, and their amounts, can differ. Weight loss and body fat loss were found to be greatest among those who consumed 100 mg to 460 mg of green tea catechins9. In fact, consuming catechins in large quantities may lead to iron deficiency anemia (36). Read more: What Types of Tea Are Caffeine Free? If you're a real devotee, by all means, drink more; but whether or not you'll derive added health benefits remains to be determined by further research. The same study reported that antioxidants in tea can be destroyed by hot temperatures of over 194 degrees Fahrenheit (90 degrees Celsius). 2017;33(4):931-936. doi:10.12669/pjms.334.12571, Fujiki H, Sueoka E, Watanabe T, Suganuma M. Primary cancer prevention by green tea, and tertiary cancer prevention by the combination of green tea catechins and anticancer compounds. One thing most research studies have discovered is that green tea . Natalie loves spending time with her husband and three children in the kitchen, garden and in nature. One article in the Journal of Nutrition found that the equivalent of 10 cups of green tea a day for four weeks did not improve cardiovascular health12. And drinking green tea may even help you lose weight. For people with caffeine sensitivity, higher doses of green tea could lead to abdominal distress, irritability, nausea, and stomach upset. Does jasmine tea make you sleepy? How Much Green Tea Should I Drink a Day to Lose Weight? Treatment of inflammatory bowel disease via green tea polyphenols: possible application and protective approaches. Some of the many benefits of green tea include: You can tip your hat to green tea's main catechin EGCG (concentrated in green tea extracts), L-theanine, and subtle amounts of caffeine for these and many other amazing benefits. The catechins in green tea may reduce your ability to absorb iron from foods (35). Heres a look at the nutritional value of these sugar substitutes. Support immune system function and reduce inflammation. Learn how much green tea you should drink, along with brewing instructions for the optimal cup of green tea. Japanese scientists at the Saitama Cancer Research Institute discovered that there were fewer recurrences of breast cancer, and the disease spread less quickly, in women with a history of drinking five cups or more of green tea daily. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. . If you're trying to lose weight, then three cups a day is optimal. Teens should limit caffeine to no more than 100 milligrams per day, according to University of Michigan Medicine. People who drank 10 cups or more had reduced cholesterol levels compared to moderate green tea drinkers who consumed 3 cups or less per day. This amount of variation can occur because of simple brewing differences, like variations in the amount of tea leaves or water you use, or how long you let your tea brew. She has also advocated for personalized functional nutrition and nutrigenomics-based lifestyle changes through her private practice Nutrition By Natalie since 2007. Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits. 2016;104(6):1671-1682. doi:10.3945/ajcn.116.137075, Rahman SU, Li Y, Huang Y, et al. Influence of drinking green tea on breast cancer malignancy among Japanese patients. Pregnant and lactating mothers must be cautious of excess consumption, due to an increased risk of birth defects. Very high doses may be problematic for some, but generally, green tea's benefits far outweigh its risks. Green tea is thought to have a variety of health benefits. According to the USDA, green tea also contains certain essential vitamins and minerals. Join the HealthShots Community Now !! How much green tea should you drink a day to lose belly fat? Producing the perfect cup of green tea is a tricky process. Higher doses of caffeine can cause an increase in the heart rhythm. This ad is displayed using third party content and we do not control its accessibility features. She is a foodie at heart and loves most cuisines, but especially spicy Indian and Thai. Drinking green tea may also decrease the effects of certain medications used to treat anxiety and depression (38, 39). Although green tea has many benefits, you shouldn't drink too much of it. A scientific study reported that drinking three cups of green tea per day, mixed with a bit of low-fat milk, can burn 106 calories per day when drinking for three days in a row. Too much caffeine can result in anxiety, poor sleep, stomach discomfort, and headaches. Loaded with antioxidants and nutrients, green has a host of benefits for the human body. More research is needed to confirm whether brewed green tea's benefits extend to matcha intake, but expert consensus is that it may. 0. In recent years, it has also gained popularity as a health drink. How many cups of green tea in a day are good? "If you already drink a cup a day, consider having two" said Dr Jeffrey Blumberg, professor of nutrition in Tufts University. It's particularly important not to over-brew green tea. Cloves tea is a source of fiber, vitamins, and minerals which provide some important nutrients the body needs. The amount of caffeine in one cup of green tea varies depending on the amount of tea used and the length of time the leaves steep. This is about two heaped Bamboo Measuring scoops of Matcha Powder. One major concern: the caffeine content. Palan says, Harmful effects of the overconsumption of tea are mainly due to its caffeine content, presence of aluminum, and effects of tea polyphenols on iron bioavailability.. Green tea has been consumed for thousands of yearsand for good reason! This amount is perfect to reap the long term health benefits of antioxidant rich Matcha too! All rights reserved. The same study reported that drinking between 8 and 16 cups of green tea per day is safe.
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