Ko Kofi Kudya Inoshanda Yekudzikira Kurema?

Zvemukati

• Hutano hwechikafu chekudya: 3.25 kunze kwe5
• Chii chinonzi chikafu chekofi?
• Inoshanda sei
• Zvinogona kubatsirwa
• Dai kudzikisira kudya
• Inogona kuwedzera metabolism
• Kuderera
• Kunyanyisa caffeine
• Kurema huremu zvakare pamwe
• Kwete yakachengeteka kwenguva refu
• Kune hutano here?
• Chinokosha

Hutano hwechikafu chekudya: 3.25 kunze kwe5

Kofi yekudya chirongwa chitsva chekudya chiri kukurumidza kuwana mukurumbira.

Zvinosanganisira kunwa makapu akati wandei ekofi pazuva uchiganhurira koriori yako yekudya.

Vamwe vanhu vakashuma kupfupika-kurema kurasikirwa kwekurema pamwe nechikafu. Zvisinei, ine zvimwe zvakakosha zvakaderera.

Ichi chinyorwa chinoongorora chikafu chekofi, kusanganisira mabhenefiti ayo anogona, kuderera, uye kuti zvine hutano here.

RATING SCORE YAKAPUNZWA

• Chikamu chakazara: 3.25
• Kurumidza kuonda: 3
• Yenguva refu-kurema kurasikirwa: 2
• Nyore kutevera: 4
• Hutano hunhu: 4

ZVINOKOSHA ZVINOKOSHA: Kofi yekudya inosimbisa kofi pamwe chete nezvikafu zvese uchirambidza zvakagadziriswa chikafu uye macalorie. Kunyangwe zvingabatsira kurasikirwa nekurema, unenge uine njodzi huru yekudzikisira huremu. Uyezve, huwandu hwayo hwecaffeine inogona kuve nemhedzisiro.

Chii chinonzi chikafu chekofi?

Kofi chikafu chakakurumbira nebhuku "Iyo Kofi Anoda Kudya" naDr. Bob Arnot.

Mubhuku, Dr. Arnot anoti kunwa kofi kanoverengeka pazuva kunogona kuwedzera metabolism, kupisa mafuta akawanda, kuvharira kunwiwa kwekoriori, uye kudzikisira chishuwo chako chekuda kudya.

Akafemerwa kunyora bhuku iri mushure mekudzidza vanhu vanogara pachitsuwa chidiki cheGreek cheIkaria, chine huwandu hwevanhu vakwegura vane hutano.

Iye anotenda hutano hwavo uye kurarama kwenguva refu kunoguma nekudya kwavo kwakanyanya kwe antioxidant-yakafuma kofi.

Inoshanda sei

Iyo chirongwa chekofi chikafu chinosanganisira kunwa hushoma hwemakapu matatu (720 ml) yekofi-yakagochwa kofi pazuva. Chiedza roast chinowanzo kuve chakapfuma mu polyphenol antioxidants pane yakasviba roast (,).

Dr. Arnot anoisa kukosha kwakanyanya pamhando yekofi yaunosarudza uye nemabudiro ayo. Anokurudzira kofi yakagochwa, ine bhinzi yakazara iyo yaungazogaya uri kumba uye kugadzirira uchishandisa mvura yakasvinwa.

Pakudya, unogona kuwana kofi yakawanda sezvaunoda - zvine caffeine kana decaffeine - sekureba sekusvika kwako 3-mukombe (720-ml) mashoma. Nekudaro, iwe unofanirwa kudzivirira kushandisa shuga kana kirimu.

Iye zvakare anokurudzira iwe kutsiva kamwe kudya pazuva neyakagadzirwa, high-fiber, green smoothie. Mhinduro dzakatsetseka dze smoothie dzinowanikwa mubhuku.

Zvimwe zvako zvekudya uye zvekudya zvinotapira zvinofanirwa kunge zvakaderera mumacalorie nemafuta uye zvakapfuma mu fiber kubva kuzere zviyo, michero, uye miriwo. Munyori anokurudzirawo vaverengi kuti vadzivise zvekudya zvakagadzirwa zvakanyanya, senge chikafu chakaomeswa nechikafu chakaomeswa, kuitira chikafu chese.

Mubhuku, Dr. Arnot's sampuro yezvirongwa zvekudya zvine macalorie e1,500 pazuva, ayo anogona kunge ari mashoma macalorie kupfuura anowanzoitwa nemunhu.

Kudya kwakakodzera kwechikafu ichi kunosanganisira tofu uye miriwo inomutsa-fry pamusoro pemupunga wakasviba, kana yakakangwa huku saradhi ine vinaigrette kupfeka.

Vamwe vanhu vakataura nezve kurasikirwa nehuremu kubudirira nechikafu ichi, pamwe nekuda kwekirori yekudzivirira inobatanidzwa. Uye zvakare, humwe humbowo hunoratidza kuti kofi inogona kubatsira kudzikira (,).

Pfupiso

Kofi chikafu chakagadzirwa naDr Bob Arnot, uyo anoti kofi inogona kukubatsira kuti uderedze huremu. Pachirongwa ichi, unonwa makapu matatu (720 ml) ekofi pazuva, chinja chikafu chimwe negreen smoothie, uye wotarisa pane yakaderera-mafuta, yakakwira-fiber kudya uye zvinwiwa.

Zvinogona kubatsirwa

Kofi yakafuma mune caffeine uye antioxidants inonzi polyphenols, iyo ine akati wandei mabhenefiti ehutano, kusanganisira kudzikira kwekuzvimba uye yemahara yakaipa kukuvara ().

Kana zvasvika pakusimudzira uremu, kofi inoita kunge iine maviri mabhenefiti - kudzikira kwechido uye kuwedzera metabolism.

Dai kudzikisira kudya

Dr. Arnot vanotaura kuti kofi inogona kudzvinyirira havi yako, nokudaro ichikubatsira kudzikisa koriori yezuva nezuva yaunodya.

Kumwe kutsvagurudza kunoratidza kuti izvi ichokwadi kusvika pamwero. Kunwa kofi nguva pfupi usati wadya kunogona kudzikira kuti unodya zvakadii pakudya ikoko ().

Nekudaro, kupedza kofi maawa 3-4-4 usati wadya kunoratidzika kunge kusinei nekuwanda kwaunodya pakudya kunotevera ().

Chidzidzo muvanhu makumi matatu nevatatu vaive vakafutisa kana huremu hwakajairwa vakawana kuti kunwa kofi kwakadzora kudya kwekoriori kune avo vaive vakafuta ().

Kupfuura zvikamu zvitatu muchidzidzo, munhu wega wega akagashira chisvusvuro uye mvura, kofi yakajairwa, kana kofi ine hafu yecaffeine. Iyo kofi yenguva dzose yaive ne2.7 mg ye caffeine paundi (6 mg / kg) yehuremu hwemuviri.

Apo avo vaive vakafuta zvakapfurikidza vakanwa 6 ounces (200 ml) yekofi, ivo vakadya zvakanyanya mashoma macalorie mushure, zvichienzaniswa neapo pavakamwa mvura kana kofi nehafu yecaffeine ().

Zvakare, kumwe kuongorora kwakaitwa muvanhu gumi nevaviri kwakawanikwa kuti pakanga pasina mutsauko pakudya kwekoriori kana chishuwo pakati peavo vakanwa kofi ine caffeine, kofi ine decaffeine, kana chinwiwa che placebo pamberi pekudya ().

Kofi ine caffeine inogona kubatsira kudzikisa kudya kwecalorie kune vamwe vanhu, asi kumwe kutsvagurudza kunodiwa zvisati zvaitika zvirevo.

Inogona kuwedzera metabolism

Kofi ine caffeine, kunyanya, inogona kuwedzera huwandu hwemacalorie uye huwandu hwemafuta iwe aunopisa, zvichiita kuti zvive nyore kuonda ().

Mune imwe ongororo iyo yaisanganisira vanhu vanopfuura mazana matanhatu, vaongorori vakaona kuti kudya kwakanyanya kwecaffeine kwakabatana nehuremu hwakadzikira, body mass index (BMI), uye mafuta mashoma.

Kana vatori vechikamu 'caffeine vachidya zvakapetwa kaviri, huremu hwavo, BMI, uye mafuta mashoma akaderera ne17-28% ().

Mune kumwe kuongorora, vanhu vakuru gumi nevaviri vakatora chinowedzera chine caffeine uye polyphenols - zviviri zvikuru zvinoshanda zvekofi - kana placebo. Iyo yekuwedzera yakonzera vatori vechikamu kupisa zvakanyanya zvakanyanya mafuta uye macalorie kupfuura iyo placebo yakaita ().

Kofi inogona zvakare kuwedzera huwandu hwemafuta aunopisa kubva mukushanda kunze.

Imwe ongororo yakatarisa mhedzisiro yekofi mune varume vanomwe vane hutano vakashanda kwemaminitsi makumi matatu, ndokuzodya inenge 1 mukombe (250 ml) yemvura kana kofi ine caffeine. Avo vakanwa kofi vakapisa mafuta akawanda kupfuura avo vaidya mvura ().

Zvisinei, zvakawanda zvekutsvakurudza pamusoro pekofi uye metabolism zvakaitwa muma1980 uye '90s. Dzimwe ongororo dzichangobva kuitika dzaizobatsira kusimbisa zviwanikwa izvi. Uyezve, pane humbowo hushoma hwazvino hwekutsigira mamwe madhiraiti akasimba aDr. Arnot (,,).

Pfupiso

Kutsvagurudza kunoratidza kofi inogona kubatsira kurasikirwa nekudzikisira kudya kwako uye koriori kudya, zvese uchiwedzera huwandu hwemakoriori aunopisa. Nekudaro, kumwe kutsvagurudza kunodiwa kuti unzwisise zvizere kuti kofi inokanganisa sei kudzora uremu.

Kuderera

Kofi ine antioxidants ine hutano uye inogona kukubatsira kuti uderedze huremu nekudzvinyirira kudya kwako uye nekuwedzera metabolism. Nekudaro, iyo yekudya yekofi ine akati wandei kuderera.

Kunyanyisa caffeine

Kunyangwe kofi ine decaffeine iri sarudzo pane yekudya yekofi, vanhu vazhinji vanofarira kofi ine caffeine. Uyezve, mazhinji ebhenefiti mabhenefiti ekofi anonzi ane caffeine.

Nekudaro, kuwedzeredza caffeine kunwa kunogona kukonzera matambudziko akati wandei ehutano, senge yakakwira BP ().

Kumwe kuongorora kwekucherechedza kwakatarisa kusangana pakati pekofi uye neRBP mune vanhu vanopfuura 1,100 vane BP yakakwira.

Vaya vaidya matatu kana anopfuura makapu ekofi pazuva vaive nekukwiridzirwa kweropa kuverenga kupfuura avo vasina kunwa kofi ().

Caffeine zvakare iri diuretic, zvichireva kuti inoita kuti iwe ubudise yakawanda mvura kuburikidza neweti. Kana iwe ukanwa kofi yakawanda, ungangoda kushandisa chimbuzi kakawanda ().

Uyezve, akawanda anokosha maelectrolyte anogona kurasikirwa ne fluid, kusanganisira potasium. Kurasikirwa ne potassium yakawandisa kunogona kukonzera mamiriro anonzi hypokalemia, ayo anogona kukanganisa masimba ako uye hutano hwemwoyo. Nekudaro, kofi-inosimudzira hypokalemia isingawanzo ().

Chekupedzisira, kuwandisa kwecaffeine kunwiwa kwakabatana nekurwiswa nemoyo, kutemwa nemusoro, kushaya hope, uye kuwedzera njodzi dzekutyoka kwemapfupa, osteoporosis, uye kunyangwe kuora mwoyo (,,).

Kunyangwe kunwa yakawandisa kofi ine caffeine kunogona kukuvadza, kunwa caffeine inosvika mazana mana emamiriyoni pazuva - kana makapu mana (960 ml) yekofi - inowanzoonekwa yakachengeteka ().

Kurema huremu zvakare pamwe

Zvirongwa zvekudya zvinosanganisira kudzikisira kwakadzama kwekoriori - senge dzakakurudzirwa chiuru nemazana mashanu macalorie pazuva pakudya kwekofi - kazhinji zvinokonzeresa kuremerwa nekuda kweshanduko dzinoverengeka dzinoitwa nemuviri wako paunotadzisa macalorie ().

Muviri wako unoenderana nenhamba yemakoriyori aunogara uchidya. Nekudaro, iwe paunoderedza koriori yako yaunodya zvakanyanya, muviri wako unochinja nekudzora metabolism yako, uchidzikisa huwandu hwemacalorie aunopisa ().

Uye zvakare, shanduko yemahormone inoitika semhedzisiro yekudzivirirwa kwecalori inogona kuwedzera kuda kwako (,).

Leptin ihormone inosimudzira manzwiro ekuzara uye inotumira masaini kuuropi hwako kuti urege kudya. Nekudaro, leptin mazinga mumuviri wako anogona kudzikira zvakanyanya pane zvakaderera-macalor diets, izvo zvinogona kutungamira kune yakanyanya nzara uye chikafu chishuwo (,,).

Nezvikonzero izvi, zvinonetsa kwazvo kudzikisa huremu pazvikafu zvinoda kuti udzikise zvakanyanya koriori yako, senge iyo kofi yekudya. Mhedzisiro mhedzisiro kazhinji uremu hunowanazve.

Sekureva kwekumwe kutsvagisa, vangangoita makumi masere muzana yevanhu vanorasikirwa nehuremu pane yakaderera-koriori chikafu vanowedzerazve huremu mumwedzi wavo wekutanga kubva pane chikafu Vanoda kusvika zana muzana yevanhu vanowedzerazve huremu hwavo hwakarasika mukati memakore mashanu ekugumisa kudya kwavo (,).

Kwete yakachengeteka kwenguva refu

Zvinoenderana nezvipupuriro, vanhu vanowanzo tevera chikafu chekofi kwemavhiki maviri kusvika manomwe.

Muchokwadi, zvinogona kunge zvisina kuchengetedzeka pamusoro penguva refu nekuda kwezvikonzero zvakati.

Kunwa yakawanda yekofiine kofiini kunogona kutungamira mukunyanyisa caffeine kunwa, izvo zvinogona kukonzera matambudziko akati wandei, kusanganisira kusarara uye kushushikana ().

Kofi yekudya zvakare iri yakaderera-koriori chikafu, izvo zvinogona kuita kuti zvive zvakaoma kuonda uye kubudirira kuibvisa ().

Nehurombo, hapana zvidzidzo zvenguva refu zvakaongorora kuchengetedzeka kana kugona kwekudya kwekofi.

Nezvikonzero izvi, haufanire kutevera chikafu chekofi kwenguva yakareba.

Pfupiso

Kofi yekudya inouya nematanho akakosha ekuderera. Zvinogona kutungamira mukunyanyisa caffeine kunwa. Uyezve, uremu hunowanikwa zvakare hunogona kuve pane zvinodzivirira kudya kwakadai seichi. Parizvino, hapana tsvagiridzo iripo pane yekudya kwenguva refu chengetedzo kana kushanda.

Kune hutano here?

Nehurombo, chikafu chekofi hachisi chirongwa chakakodzera chehuremu.

Kofi yaro isina muganho inogona kutungamira kune yakawanda caffeine yekushandisa Zvakare, kudzora kwayo koriori kunogona kukonzera kuti uwanezve huremu hwawakarasikirwa ().

Kubudirira kuora uremu chikafu kunowanzo sanganisira kungo deredza koriori, izvo zvinokonzeresa kunonoka, kuwedzera kuonda uremu uye kudzikisira iko kushanduka kwemetabolic kunoenderana nekirori yekudzivirira (,).

Kuwedzera mapuroteni ako uye kudya kwefibre, kudzikisa huwandu hweshuga yakanatswa yaunodya, uye kurovedza muviri nguva dzose kunogona kukubatsira kuonda uye kuichengeta ().

Kune vanhu vazhinji, chinonyanya kubudirira kurasikirwa uremu chikafu ndicho chavanogona kunamatira kune (,).

Pfupiso

Kofi yekudya haisiyo yakanyanya kunaka sarudzo yehuremu hwekurema. Zvirongwa zvekudya izvo zvinogadzikana zvinowanzo gonesa kubudirira pamusoro penguva refu.

Chinokosha

Kofi yekudya inokurudzira kuti unwe kanokwana 3 makapu (720 ml) yekofi pazuva pazuva uchirambidza kudya kwekoriori.

Kunyangwe zvingakonzeresa kupfupika-kurema kuonda, haisi chikafu chine hutano mukufamba kwenguva.

Inogona kutungamira kuhuremu zvakare uye nemhedzisiro mhedzisiro kubva yakawandisa caffeine kunwa.

Unogona kunge uchiri kunakirwa nehutano hwekofi, asi namatira kune yakachengeteka muganho wemakapu mana (960 ml) pazuva kana zvishoma.

Zvekuchengetedza uremu hwakachengeteka uye hune hutano, iwe unofanirwa kudzivirira zvirongwa zvinorambidza, senge kofi chikafu, uchifarira zvirongwa zvakagadzikana.