9 Dzimwe nzira dzeKofi (Uye Nei Uchifanira Kuvaedza)

Zvemukati

• 1. Chicory Kofi
• 2. Matcha Tea
• 3. Mukaka weGoridhe
• 4. Mvura YeRimu
• 5. Yerba Mate
• 6. Chai Tea
• 7. Rooibos Tea
• 8. Apple Cider Vhiniga
• 9. Kombucha
• Icho Chinokosha

Kofi ndicho chinwiwa chekuenda kumangwanani kune vazhinji, nepo vamwe vachisarudza kusainwa nekuda kwezvikonzero zvakawanda.

Kune vamwe, huwandu hwakawanda hwecaffeine - 95 mg pakushanda - hunogona kukonzera kutya uye kushungurudzika, inozivikanwawo se "jitters." Kune vamwe, kofi inogona kukonzera kugaya kwekudya uye kutemwa nemusoro.

Vazhinji vanongova vasina hanya nekuravira kunorwadza kana kufinhwa neyakajairika kapu yavo yemangwanani ejoe.

Heano 9 anonaka dzimwe nzira dzekofi iwe dzaunogona kuyedza.

1. Chicory Kofi

Kufanana nehafi yekofi, chicory midzi inogona kugochwa, pasi uye kubikwa kuita chinwiwa chinopisa chinonaka. Inonakidza zvakafanana nekofi asi haina caffeine-isina.

Iyo zvakare yakapfuma sosi yeinulin. Iyi fiber inogadzikana inogona kubatsira mukuzeya uye kutsigira ura hune hutano nekusimudzira kukura kwehutachiona hunobatsira - kunyanya Bifidobacteria uye Lactobacilli ().

Uye zvakare, inogona kukurudzira yako nduru kuburitsa yakawanda bile, iyo inogona kubatsira kumafuta kugaya ().

Chicory midzi inogona kuwanikwa isati yaiswa pasi uye yakagochwa, saka zviri nyore kugadzirira. Ingoibika senge yenguva dzose kofi nzvimbo - mune firita kofi inogadzira, French Press kana espresso muchina.

Shandisa mapunipo maviri ezvikonzero zveaunzi matanhatu emvura (180 ml) yemvura, kana gadzirisa chiyero ichi zvichibva pane zvaunofarira.

Ramba uchifunga kuti chicory midzi inogona kukonzera kugaya zviratidzo mune vamwe vanhu. Kunyangwe inulin yakanakira hutano hwako, inogona kuve nemhedzisiro senge kubhowa uye gasi ().

Uye zvakare, iwe unofanirwa kudzivirira mudzi we chicory kana iwe uri nepamuviri kana kuyamwisa sezvo kutsvagisa kwekuchengeteka kwayo pasi peaya mamiriro kuri kushomeka.

Chicory mudzi unonaka zvakafanana nekofi asi haina caffeine-isina uye yakanyanya kukwirisa mune inobatsira fiber inulin, iyo inogona kubatsira mukugaya uye kutsigira ura hwakanaka.

2. Matcha Tea

Matcha imhando yegirini tii inogadzirwa nekubira, kuomesa uye kukuya mashizha e Camellia sinensis Dyara upfu hwakatsetseka.

Kusiyana nechaibikwa girini tii, iwe unopedza iro rose shizha. Neichi chikonzero, iwe uri kuwana yakanyanya kuwanda sosi ye antioxidants - epigallocatechin gallate (EGCG), kunyanya ().

Mazhinji ezve mabhenefiti akarongwa matcha anonzi anoitwa neEGCG. Semuenzaniso, zvidzidzo zvekucherechedza zvinoratidza kuti kugara girini tii kunwa kunogona kudzora njodzi yako yekukwira kweropa ().

Green tii yakave zvakare ichibatanidzwa nekudzikiswa huremu nemafuta emuviri, pamwe nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga ().

Matcha ine hutsva hutsva, uhwo hunotsanangurwa nevamwe sevhu.

Kugadzirira:

1. Sefa 1-2 mashupuni matcha poda mune ceramic mbiya uchishandisa yakanaka mesh strainer.
2. Wedzera inopisa, asi isina kufashaira, mvura - iyo tembiricha yemvura inofanira kunge yakatenderedza 160-170 ° F (71-77 ° C).
3. Kurudzira zvishoma nezvishoma kusvikira hupfu hwanyungudika, wozodzosera kumashure nekudzoka. Yetsika yemishenjere tii whisk, inonzi yakasarudzwa, inoshanda zvakanyanya.
4. Iyo tii yakagadzirira kamwe kamwe mwenje froth mafomu. Iwe unogona zvakare kuyedza kuwedzera 1 mukombe (237 ml) yemukaka wakanyoroveswa kana imwe isiri yemukaka imwe yekatema matcha tii latte.

Nekuti iwe unopedza iro rose shizha, matcha anowanzo kuve akakwirira mune caffeine pane akajairwa akasvinwa girini tii uye dzimwe nguva akakwirira kupfuura kofi. Huwandu mukushandira kwega kwega hunosiyana zvakasiyana, uine huwandu hwe35-250 mg pamukombe ().

Matcha tii inopa yakawanda yeanobatsira antioxidants mune imwechete kushanda. Zvichienderana nekuti yakagadzirirwa sei, inogona kunge iine yakawanda kana shoma caffeine pane kofi.

3. Mukaka weGoridhe

Mukaka wegoridhe ipfuma, isina caffeine-isina chinotsiva kofi.

Ichi chinodziya chinosanganisira zvinopa simba zvinonhuwira zvakadai sejineri, sinamoni, turmeric uye mhiripiri nhema. Zvimwe zvinowedzerwa zvinowedzera zvinosanganisira cardamom, vanilla uye huchi.

Kunze kwekupa chinwiwa chako rwakanaka goridhe ruvara, turmeric inogona kunge iine simba anti-kupisa zvimiro nekuda kwesimba remakemikari curcumin (,).

Uyezve, mhiripiri nhema inowedzera kugona kwemuviri wako kutora curcumin, sezvinoita mafuta. Naizvozvo, iwe ungangoda kufunga kushandisa mukaka wakazara maringe nemafuta-emahara kune ichi chinwiwa (, 10).

Iwe unogona kugadzirira yakakosha mukaka wegoridhe mumaminitsi mashanu. Heano maitiro:

1. Muchopu, sanganisa 1 kapu (237 ml) yemukaka kana imwe isiri yemukaka imwe ne 1/2 teaspoon yevhu turmeric, 1/4 teaspoon yesinamoni, 1/8 teaspoon yevhu ginger uye pini yepisi nhema. Nesarudzo, wedzera huchi kuravira.
2. Warm musanganiswa pazasi kusvika pakati kupisa, zvichikurudzira kazhinji kudzivirira kupisa.
3. Kana uchinge wapisa, dururira chinwiwa mumuggi uye unakirwe.

Mukaka wegoridhe ipfuma, isina caffeine-isina imwe kofi inogona kuve neanorwisa-kupisa mhedzisiro.

4. Mvura YeRimu

Kuchinja chinwiwa chako chemangwanani hakufanirwe kunge kwakaomarara. Ndimu yemvura inzira yakanaka yekutanga zuva rako.

Iko koriori- uye caffeine-isina uye inopa huwandu hwakawanda hwevhitamini C.

Se antioxidant, vhitamini C inoita basa mumuviri wako uye inodzivirira ganda rako kubva kukuvara kwezuva. Izvo zvakakosha pakugadzira collagen, puroteni inopa iyo yakakosha chimiro cheganda rako, tendon uye ligaments (,,).

Ingori girazi remvura yemonimu - rakagadzirwa nekuwedzera muto wehafu yemoni (1 kapuni kana 15 ml) kune 1 mukombe (237 ml) yemvura inotonhora - inopa 10% yeRDI yako vhitamini C (14).

Iwe unogona zvakare kuwedzera mimwe michero nemishonga yemarudzi akasiyana siyana - magaka, mindi, watermelon uye basil ndeimwe sarudzo dzakakurumbira.

Ndimu mvura iri nyore asi inozorodza nzira yekutanga zuva rako riine hydrated uye nekuwedzera ma antioxidants.

5. Yerba Mate

Yerba mate ndeye yakasikwa ine caffeine yemishonga tii yakagadzirwa kubva kumashizha akaomeswa eSouth American holly muti, llex paraguriensis ().

Kana iwe uchitsvaga chinotsiva kofi asi usingade kugovana neako caffeine yemangwanani, yerba mate isarudzo yakanaka.

Mukombe mumwe (237 ml) une zvinoda kusvika 78 mg ye caffeine, iyo yakafanana neiyo zvine caffeine iri mukapu yepakati yekofi ().

Yerba mate inoteedzerwawo nemiti inobatsira yemiti inoshanda se antioxidants. Muchokwadi, zvimwe zvidzidzo zvinoratidza kuti inogona kuve yakakwira muma antioxidants kupfuura green tea ().

Pamusoro pezvo, ine zvicherwa zvinoverengeka uye mavitamini, kusanganisira riboflavin, thiamine, phosphorus, iron, calcium uye mavitamini C uye E ().

Iine kuravira kwakawanikwa, uko kunogona kutsanangurwa seinovava kana kusvuta. Mune tsika yechinyakare, yerba mate inogadzirirwa mune yerba mate gourd uye inopedzwa kuburikidza nesimbi yesimbi, ichiwedzera mvura paunenge uchinwa.

Kuti uite yekunwa yerba mate nyore, unogona zvakare kukwira mashizha uchishandisa tii bhora kana kutenga yerba mate tii mabhegi. Muzviitiko izvi, ingo nyura mashizha mumvura inopisa kwemaminitsi 3-5 uye unakirwe.

Kunyangwe zvinofungidzirwa zvehutano zvakanakira yerba mate, iwe unofanirwa kuinwa zvine mwero. Zvidzidzo zvakabatanidza zvakakwirira, zvinowanzoitika zve 1-2 malita pazuva kuwedzera mitengo yemamwe marudzi ekenza (,,).

Yerba mate inopa yakaenzana huwandu hwe caffeine kune kofi pamwe ne riboflavin, thiamine, phosphorus, iron, calcium uye mavitamini C uye E. Inotakurwawo nema antioxidants.

6. Chai Tea

Chai tii rudzi rweiyo nhema tii yakasanganiswa nemishonga yakasimba uye zvinonhuwira.

Kunyangwe iine caffeine shoma (47 mg) pane kofi, zvidzidzo zvinoratidza kuti tii nhema inogona kuramba ichivandudza kungwarira kwepfungwa (19,,).

Dema uye girini tii zvese zvinogadzirwa kubva ku Camellia sinensis chirimwa, asi dema tii inopinda munzira yekuvira, iyo inoshandura makemikari ekugadzira. Ose maviri marudzi anoita kunge ane simba antioxidant zvimiro ().

Kunyangwe hazvo kutsvagurudza kuchidikanwa, kumwe kuongorora kwakabatanidza kunwa tii nhema ine njodzi yakaderera yechirwere chemwoyo (,,).

Kunze kwekugona kwayo kubatsira kwehutano, chai chai ine hwema hwakasimba uye hwema hunonyaradza.

Kune akawanda maresipi, asi heino imwe nzira yakapusa yekugadzirira makapu maviri kubva pakutanga.

1. Pwanya mbeu ina dzemakaramu, mana mavhavha uye 2 peppercorn nhema.
2. Muchopu, sanganisa makapu maviri (474 ​​ml) mvura yakasvinwa, 1-inch (3 cm) slice ye ginger nyowani, 1 sinamoni tsvimbo uye nezvinonhuwira zvakapwanyika.
3. Uyai nemusanganiswa kumota, uye bvisai kubva pamoto.
4. Wedzera maviri oga-anoshanda matema tii mabhegi uye rega makomo kwemaminitsi gumi.
5. Dzvinyirira iyo tii mumakaka maviri uye unakirwe.

Kugadzira chai chai latte, ingoshandisa 1 mukombe (237 ml) yemukaka kana yako yaunofarira isiri yemukaka imwe nzira panzvimbo yemvura mune iripamusoro resipi.

Chai tii yakasvinwa tii tii ine robust flavour uye ine mwero huwandu hwecaffeine. Ongororo dzekuongorora dzinoratidza kuti dema tii inogona kudzikisa njodzi yako yechirwere chemwoyo.

7. Rooibos Tea

Rooibos kana red tea ndicho chinwiwa chisina caffeine chakatangira muSouth Africa.

Kusiyana nekofi uye mamwe tii, rooibos yakaderera mune tannin antioxidants, iyo inogona kubatsira asi zvakare inopindira kufakwa kwesimbi (26).

Kunyangwe paine yakaderera tannin zvemukati, rooibos inopa yakaringana huwandu hwedzimwe antioxidants ().

Zvidzidzo zvakanyanyisa. Imwe bvunzo-chubhu yekuongorora inoratidza kuti rooibos inogona kubatsira kudzivirira kubva kuchirwere chemoyo, nepo imwe yakawana mukana wekudzora kenza njodzi (,).

Rooibos ine nguva yakati rebei kupfuura ma tii mazhinji uye kunyanya-kutsvedza hakukonzere kuravira kunorwadza. Pane kudaro, rooibos ine inotapira zvishoma, ine muchero inonaka.

Kuti ugadzirire mukombe, shandisa firita yetii kunyura mashupuni 1-1.5 ema rooibos akasununguka kwemaminitsi gumi. Nesarudzo, unogona kuwedzera ndimu neuchi kuravira.

Rooibos iti isina caffeine isina tambo inonaka uye ine muchero. Inopa akawanda ma antioxidants uye yakaderera mumatannin, chinhu chinokanganisa kupinza kwesimbi.

8. Apple Cider Vhiniga

Apple cider vhiniga (ACV) inogadzirwa nekuvirisa maapuro akapwanyika vachishandisa mbiriso nemabhakitiriya.

Maitiro aya anogadzira mukomboni unonzi acetic acid, iyo inogona kuve nemhedzisiro inobatsira kune insulin senzwi uye mashuga eropa, maererano nezvimwe zvidzidzo.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti apo vanhu vane insulin yekudzivirira vakanwa magiramu makumi maviri (0.5 mashupuni) eAVV vasati vadya, kukwira kwavo mumazinga eshuga eropa kwakaderedzwa ne64%. Zvisinei, izvi hazvina kuonekwa kune vanhu vane chirwere cheshuga cheshuga ().

Kunyangwe paine pasati paine humbowo hwakawanda, ACV inogona zvakare kuwedzera manzwiro ekuzara mushure mekudya uye kubatsira nekudzikisira uremu (,, 33).

Chinwiwa cheAVC chinobatanidza 1-2 mashupuni eiri cider vhiniga mbishi kana isina kusaswa, mukombe 1 (237 ml) yemvura inotonhorera uye sarudzo 1-2 mapuni euchi kana chimwe chinonaka chinotapira.

Usanwa ACV usina kuisanganisa pakutanga. ACV ine 4-6% yeacetic acid iyo inogona kupisa muromo wako nehuro. Inogona zvakare kupfeka zino enamel kana ikashandiswa nguva dzose, saka swishing mvura usati uye mushure mekumwa ACV inokurudzirwa (,).

Apple cider vhiniga ndeye caffeine-isina imwe nzira kune kofi iyo inogona kuve nemhedzisiro inobatsira pamazinga eshuga eropa. Zvinogona kutobatsira nekudzikira uremu.

9. Kombucha

Kombucha inogadzirwa nekuvira iyo nhema tii nemabhakitiriya, mbiriso uye shuga.

Iyo yekuvirisa maitiro inogadzira symbiotic koloni yebhakitiriya uye mbiriso, inowanzo kunzi SEZVINHU.

Mushure mekuvira, kombucha ine maprobiotic, acetic acid uye antioxidants - zvese izvi zvinogona kuve nehutano hunobatsira (,).

Mhuka uye bvunzo-chubhu zvidzidzo zvinoratidza kuti kombucha inogona kuwedzera immune system yako, inovandudza cholesterol mazinga uye eropa glucose mazinga mune vanhu vane chirwere cheshuga. Nekudaro, izvo zvinofungidzirwa hutano hunobatsira muvanhu zvakanyanya anecdotal (,,).

Kugadzira kombucha iwe pachako hakukurudzirwe nekuda kwenjodzi huru yekusvibiswa kubva kumatachiona anokuvadza (,).

Nekudaro, kune mhando dzisingaverengeke dzinowanikwa mukutengesa dzisingaratidzi mwero wakaenzana wenjodzi.

Kombucha yakaviriswa nhema tii ine maprobiotic, acetic acid uye antioxidants. Dzidzo zhinji dzemhuka dzinoratidza zvinogona kuitika muhutano, asi mashoma akaitwa muvanhu.

Icho Chinokosha

Kunyange kofi iine hutano huzhinji hwezvayo, zvinogona kunge zvisiri zvako.

Nekudaro, pane zvakawanda zvimwe zvingasarudzwa. Vazhinji vanotopa mabhenefiti kofi haigone, senge antioxidant-akapfuma mahebhu nezvinonhuwira, maprobiotic uye acetic acid.

Kana iwe uchitsvaga imwe nzira ine hutano kune kofi, zvinwiwa pane izvi zvinyorwa zvakakodzera kuyedza.