8 Nzira dzeKugadzira Kofi Yako Super Hutano

Zvemukati

• 1. Hapana Caffeine Mushure ma2 P.M.
• 2. Usatakure Kofi Yako Neshuga
• 3. Sarudza Hunhu Brand, Zvakanakisa Organic
• 4. Dzivisa Kunwa Zvakanyanya
• 5. Wedzera Imwe Sinamoni Kofi Yako
• 6. Dzivisa Yakaderera-Mafuta uye Chakagadzirwa Creamers
• 7. Wedzera Dzimwe Cocoa Kofi Yako
• 8. Bira Kofi Yako Uchishandisa Pepa Sefa
• Icho Chinokosha

Kofi chimwe chezvinwiwa zvinonyanya kufarirwa pasi rese. Nyanzvi zhinji dzehutano dzinotenda kuti zvakare ndeimwe yehutano.

Kune vamwe vanhu, ndiyo yega sosi hombe yeanopa antioxidants mune chikafu, ichikunda michero nemiriwo zvakasanganiswa (,).

Heano matipi mashoma ekushandura kofi yako kubva kune hutano kuenda kune yakanyanya hutano.

1. Hapana Caffeine Mushure ma2 P.M.

Kofi ndechimwe chezvinhu zvakapfuma zvakasikwa zvine caffeine mukudya.

Caffeine inokurudzira, inova imwe yezvikonzero zvikonzero kofi inozivikanwa kwazvo. Iyo inokupa iwe jolt yesimba uye inokubatsira iwe kuramba wakamuka kana iwe uchinzwa kuneta ().

Asi kana iwe ukanwa kofi nguva yadoka masikati, inogona kukanganisa kurara kwako. Kurara kwakashata kwakabatana nemarudzi ese ehutano matambudziko (,).

Neichi chikonzero, zvakakosha kuti usanwe kofi nguva yadoka masikati. Kana iwe uchifanira, sarudza decaf kana sarudza iyo kapu yeti panzvimbo, iyo ine yakanyanya kushoma caffeine pane kofi ().

Kurega kofi mushure mema 2-3 masikati. nhungamiro yakanaka. Izvo zvakati, haazi munhu wese ane hanya zvakaenzana ne caffeine, uye vamwe vanhu vanogona kurara zvakaringana kunyangwe vaine kofi nguva yapera.

Zvakangodaro, kana iwe uchinzwa senge iwe unogona kunatsiridza kurara kwako, kudzivirira kofi kunonoka masikati ingangove zano rinoshanda.

Kune dzimwe nzira dzakawanda dzaunokwanisa kusimudzira yako yekurara mhando. Verenga chinyorwa ichi kune mamwe sainzi-akavakirwa matipi.

Kunwa kofi kunonoka masikati kunogona kukanganisa kurara kwako. Kudzivisa kofi mushure mema 2-3 masikati. ingangove zano rakanaka.

2. Usatakure Kofi Yako Neshuga

Kunyangwe kofi iine hutano pachayo, unogona kuishandura kuita chinhu chinokuvadza.

Nzira yakanakisa yekuita izvozvo ndeye kuisa chisumbu chose mukati mayo. Yakawedzerwa shuga zvine nharo chimwe chezvinhu zvakaipisisa mukudya kwemazuva ano.

Shuga, kunyanya nekuda kwehuwandu hwayo hwakawanda hwefructose, inosanganiswa nemarudzi ese ezvirwere zvakakomba sekufutisa uye chirwere cheshuga ().

Kana iwe usingakwanise kufungidzira kurarama hupenyu hwako pasina chinotapira mukofi yako, shandisa zvinotapira zvakasikwa senge stevia.

Kune nzira dzakawanda dzaunogona kudzikisa kudya kwako kweshuga yakawedzerwa kunyangwe mberi. Heano mamwe gumi nemana mazano.

Dzivisa kuwedzera shuga mukofi yako. Kana iwe uchigara uchichinja kofi yako kuita sugary kurapa, iwe unogona kunge uri kubvisa ayo ese ehutano mabhenefiti.

3. Sarudza Hunhu Brand, Zvakanakisa Organic

Iko kunaka kwekofi kunogona kusiyana zvakanyanya zvichienderana nenzira yekugadzirisa uye kuti bhinzi dzekofi dzakasimwa sei.

Kofi bhinzi inowanzo saswa neyakagadzirwa mishonga yekuuraya zvipuka uye mamwe makemikari ayo asina kumbobvira akagadzirirwa vanhu kudyiwa ().

Nekudaro, iyo hutano mhedzisiro yezvipembenene muzvikafu zvine kukakavara. Ikozvino pane humbowo hushoma hwekuti dzinokanganisa kana dzikawanikwa pamazinga akadzika muzvibereko.

Zvakangodaro, kana iwe uchinetsekana nezve zvemushonga wezvipukanana zviri mukofi yako, funga nezve kutenga organic bhinzi kofi. Inofanira kunge iine huwandu hwakadzikira hwemishonga yekuuraya zvipuka.

Kana iwe uchinetseka nezve kusvibiswa kwezvipembenene mukofi yako, sarudza mhando, yakasikwa mhando.

4. Dzivisa Kunwa Zvakanyanya

Kunyangwe kunwa zvine mwero zvekofi kune hutano, kunwa zvakawandisa kunogona kudzikisira kubatsirwa kwaro kwese.

Kunwisa caffeine kunwa kunogona kuve nemhedzisiro yakaipa mhedzisiro, kunyangwe kunzwisiswa kwevanhu kuchisiyana ().

Kazhinji, Health Canada inokurudzira kusapfuura 1.1 mg paundi (2.5 mg pa kg) yehuremu hwemuviri pazuva ().

Tichifunga kuti avhareji kapu yekofi inogona kuve neanosvika 95 mg ye caffeine, izvi zvinoenderana ingangoita makapu maviri ekofi pazuva kune mumwe munhu anorema 176 mapaundi (80 kg) ().

Nekudaro, yakawanda kwazvo yakawanda ye caffeine (400-600 mg) pazuva (ingangoita 4-6 kapu) haibatanidzwe nemimwe migumisiro yakaipa muvanhu vazhinji ().

Verenga chinyorwa ichi kuti uwane ruzivo rwakadzama nezve huwandu hwe caffeine inowanikwa mune dzakasiyana kofi zvinwiwa.

Kunwa kofi ndezvekuenzanisa kuyera njodzi uye mabhenefiti. Teerera kumutumbi wako uye usapedze kupfuura zvaunogona kutsungirira.

Kunwa kofi yakawandisa kunogona kukonzera mhedzisiro. Zvisinei, izvi zvinoenderana nehuwandu hwecaffeine yakadyiwa uye nemoyo murefu shiviriro.

5. Wedzera Imwe Sinamoni Kofi Yako

Sinamoni inonhuhwirira zvinonaka zvinosanganisa zvakanyanya nekunakirwa kwekofi.

Zvidzidzo zvinoratidza kuti sinamoni inogona kudzikisa shuga yeropa, cholesterol uye triglycerides mune vane chirwere cheshuga ().

Kana iwe uchida kumwe kunhuhwira, edza kuwedzera dash yekinamoni. Zvinoshamisa zvakanaka.

Kuti udzikise njodzi yekukanganisa mhedzisiro, sarudza Ceylon sinamoni pane iyo yakajairika Cassia sinamoni, kana zvichibvira.

Spice kofi yako ine dash yesinamoni. Haingori chete inonaka, inogona zvakare kuvandudza hutano hwako.

6. Dzivisa Yakaderera-Mafuta uye Chakagadzirwa Creamers

Kutengesa yakaderera-mafuta uye ekugadzira makirimu inowanzo kuve yakanyanya kugadziriswa uye inogona kunge iine zvinokakavara zvigadzirwa.

Nekudaro, hapana yakawanda yekutsvagisa nezve hutano mhedzisiro yeasinga-emukaka kofi cream. Izvo zvirimo zvinosiyana nemhando, uye zvimwe zvinogona kuve noutano kupfuura zvimwe.

Zvakangodaro, zvese, zvekudya zvechisikigo kazhinji sarudzo iri nani.

Panzvimbo peye isiri-yemukaka kirimu, funga kuwedzera mamwe akazara-mafuta kirimu kune kofi yako, kunyanya kubva kumombe dzakadyiswa neuswa.

Zvidzidzo zvinoratidza kuti zvigadzirwa zvemukaka zvine zvimwe zvakakosha zvinovaka muviri. Semuenzaniso, dairy ndeye yakanakisa calcium sosi uye inogona kudzora njodzi ye osteoporosis uye pfupa kutsemuka ().

Pamusoro pezvo, mukaka wemombe wakakangwa nehuswa une vhitamini K, iyo inosanganisirwa nekusimudzira hutano hwemapfupa ().

Asiri-emukaka makirimu anogadzirwa zvakanyanya uye anogona kunge aine zvinokakavara zvigadzirwa. Kana iwe uchida kusanganisa kofi yako nekirimu, funga kusarudza mukaka wese kana kirimu.

7. Wedzera Dzimwe Cocoa Kofi Yako

Kocoa inotakurwa nema antioxidants uye inosanganisirwa nemhando dzese dzehutano mabhenefiti, kusanganisira kudzikisira njodzi yehosha yemwoyo (,).

Edza kuwedzera dash yecocoa powder kukofi yako kune imwe yakawedzera tara.

Caffè mocha, chokoreti-yakavhenganiswa vhezheni ye caffè latte, inoshandiswa munzvimbo zhinji dzekofi. Zvisinei, caffè mocha inowanzova shuga-inotapira.

Iwe unogona nyore nyore kugadzira yako pamba uye kuruka shuga yakawedzerwa.

Iwe unogona kusanganisa zvakanakira kofi uye yakasviba chokoreti nekuwedzera dash yecocoa poda kukofi yako.

8. Bira Kofi Yako Uchishandisa Pepa Sefa

Kofi yakabikwa ine cafestol, iyo diterpene iyo inogona kukwidza cholesterol mumuropa (,).

Nekudaro, kudzikisa nhanho dzayo kuri nyore. Ingoshandisa pepa firita.

Kubika kofi nepepa firita zvinobudirira kunodzikisa huwandu hwecafestol asi ichirega iyo caffeine uye inobatsira antioxidants kupfuura ().

Nekudaro, cafestol haina kushata yese. Zvazvino zvidzidzo mumakonzo zvinoratidza kuti zvine anti-chirwere cheshuga mhedzisiro ().

Kofi ine cafestol, chinoumba chinogona kukwidza cholesterol mumazinga eropa. Unogona kudzikisa huwandu hwecafestol mukofi yako uchishandisa pepa firita.

Icho Chinokosha

Kofi chinwiwa chakakurumbira chinozivikanwa nemhedzisiro yadzo.

Kudya kwakanyanya kwekofi kwakabatana nehutano hwakasiyana siyana. Nekudaro, pane nzira dzinoverengeka dzaunokwenenzvera mabhenefiti aya zvakanyanya.

Chikurukuru, dzivisa kurodha kofi yako neshuga yakawedzerwa. Panzvimbo iyoyo, unogona kunwa kofi yako nekuwedzera dash of sinamoni kana cocoa.

Zvakare, funga kurega kofi masikati nemanheru, nekuti zvinogona kukanganisa kunaka kwekurara kwako.

Nekutevera iwo matipi ari pamusoro, iwe unogona kuita kuti kapu yako yekofi ive noutano.