Kofi - Yakanaka kana Yakaipa?

Zvemukati

• Kofi Ine Zvimwe Zvakakosha Zvemuviri uye Yakanyanya Zvakanyanya muAntioxidants
• Kofi Ine Caffeine, Inokurudzira Iyo Inogona Kuwedzera Brain Basa uye Boost Metabolism
• Kofi Inogona Kudzivirira Brain Yako Kubva kuAlzheimer's uye Parkinson's
• Vanonwa Kofi Vane Dambudziko Rezasi Rerudzi rwechipiri Chirwere cheshuga
• Vanonwa Kofi Vane Dambudziko Rezasi Rezvirwere Zviropa
• Vanonwa Kofi Vane Njodzi Yakanyanya Kuderera Yekushungurudzika uye Kuzviuraya
• Zvimwe Zvidzidzo Zvinoratidza Kuti Vanonwa Kofi Vanorarama Nguva Yakareba
• Caffeine Inogona Kukonzera Kufunganya uye Kukanganisa Kurara
• Caffeine Inopindwa muropa uye Kushaikwa Makapu Mashoma Anogona Kutungamira Mukuregera
• Musiyano uripo pakati peNguva dzose neDefaf
• Maitiro Ekuwedzeredza Iwo Hutano Kubatsirwa
• Unofanirwa Kuva Unonwa Kofi Here?
• Icho Chinokosha

Hutano mhedzisiro yekofi inopokana.

Kunyangwe zvaunogona kunge wakanzwa, kune zvakawanda zvakanaka zvinhu zvinotaurwa pamusoro pekofi.

Iyo yakakwira muma antioxidants uye yakabatana nenjodzi yakadzikira yezvirwere zvakawanda.

Nekudaro, zvakare ine caffeine, inokurudzira iyo inogona kukonzera matambudziko mune vamwe vanhu uye kukanganisa kurara.

Ichi chinyorwa chinotora zvakadzama kutarisa kofi uye ayo mhedzisiro yehutano, uchitarisa kune ese ari maviri akanaka uye asina kunaka.

Kofi Ine Zvimwe Zvakakosha Zvemuviri uye Yakanyanya Zvakanyanya muAntioxidants

Kofi yakafuma mune zvakawanda zvinovaka muviri zvakasikwa zvinowanikwa mumabhinzi ekofi.

Iyo chaiyo 8-ounce (240-ml) kapu yekofi ine (1):

• Vitamini B2 (riboflavin): 11% yeiyo DV
• Vitamini B5 (pantothenic acid): 6% yeiyo DV
• Vhitamini B1 (thiamine): 2% yeiyo DV
• Vitamini B3 (niacin): 2% yeiyo DV
• Tsamba: 1% yeiyo DV
• Manganese: 3% yeiyo DV
• Potassium: 3% yeiyo DV
• Magnesium: 2% yeiyo DV
• Phosphorus: 1% yeiyo DV

Izvi zvinogona kunge zvisingaite kunge zvakawanda, asi edza kuzvipamhidzira nenhamba yemikombe iwe yaunonwa pazuva - inogona kuwedzera kune chikamu chakakosha chekudya kwako kwezuva nezuva kwekudya.

Asi kofi inopenya chaizvo mune yayo yepamusoro yezvinyorwa zve antioxidants.

Muchokwadi, iyo yakajairika yekudya kwekuMadokero inopa akawanda antioxidants kubva mukofi pane kubva kumichero nemiriwo zvakasanganiswa (,).

Pfupiso Kofi ine huwandu hushoma hwemamwe mavitamini uye mamineral, ayo anowedzera kana iwe uchinwa makapu mazhinji pazuva. Iyo zvakare yakakwira muma antioxidants.

Kofi Ine Caffeine, Inokurudzira Iyo Inogona Kuwedzera Brain Basa uye Boost Metabolism

Caffeine ndiyo inonyanya kushandiswa psychoactive chinhu munyika ().

Zvinwiwa zvinotapira, tii uye chokoreti zvese zvine caffeine, asi kofi ndiyo sosi huru.

Iyo zvine caffeine yemukombe mumwe inogona kubva kubva pa30-300 mg, asi avhareji kapu iri kumwe kunosvika 90-100 mg.

Caffeine inozivikanwa inosimudzira. Muuropi hwako, inovhara mashandiro eanodzivirira neurotransmitter (brain brain) inonzi adenosine.

Nekudzivirira adenosine, caffeine inowedzera chiitiko muuropi hwako uye inoburitsa mamwe maurotransmitter senge norepinephrine uye dopamine. Izvi zvinoderedza kuneta uye zvinoita kuti unzwe kungwarira (5,).

Zviverengero zvidzidzo zvinoratidza kuti caffeine inogona kutungamira mukusimudzira-kwenguva pfupi muhuropi basa, kugadzirisa manzwiro, nguva yekuita, kusvinura uye kugona kwekuziva basa (7, 8).

Caffeine inogonawo kuwedzera metabolism ne3-11% uye kurovedza muviri kuita ne11-12%, paavhareji (,, 11,).

Zvisinei, zvimwe zvezviitiko izvi zvinogona kunge zviri zvenguva pfupi. Kana iwe ukanwa kofi zuva rega rega, iwe uchavaka kushivirira - uye nazvo, mhedzisiro yacho ichave isina simba shoma ().

Pfupiso Chinhu chikuru chinoshanda mukofi ndiyo inosimudzira caffeine. Inogona kukonzera kukurumidza-kwenguva pfupi mukuwedzera kwesimba, huropi hunoshanda, metabolic rate uye kuita kwekuita.

Kofi Inogona Kudzivirira Brain Yako Kubva kuAlzheimer's uye Parkinson's

Chirwere cheAlzheimer ndicho chirwere chepasirese chinowanzoitika neurodegenerative uye chinonyanya kukonzera kushushikana.

Zvidzidzo zvakaratidza kuti vanonwa kofi vane 65% panjodzi yekudzikira chirwere cheAlzheimer (14,,).

Parkinson ndiyo yechipiri inowanzozivikanwa neurodegenerative chirwere uye inokonzerwa nerufu rwe dopamine-inogadzira mauroni muuropi.

Vanonwa kofi vane 32-60% yakaderera njodzi yechirwere cheParkinson. Kana vanhu vazhinji vachinwa kofi, kudzikira kwenjodzi (17, 18,, 20).

Pfupiso Ongororo dzinoverengeka dzinoratidza kuti vanonwa kofi vane njodzi yakaderera zvakanyanya yekushaya pfungwa, chirwere cheAlzheimer uye chirwere cheParkinson mukukwegura.

Vanonwa Kofi Vane Dambudziko Rezasi Rerudzi rwechipiri Chirwere cheshuga

Rudzi rwechipiri chirwere cheshuga chinoonekwa neakakwira shuga mashuga nekuda kwekurwisa mhedzisiro ye insulin.

Ichi chirwere chakajairika chakawedzera kakapetwa kagumi mumakumi mashoma emakore uye ikozvino chinobata vanhu vanopfuura mamirioni mazana matatu.

Sezvineiwo, zvidzidzo zvinoratidza kuti vanonwa kofi vanogona kunge vane 23-67% yakaderedza njodzi yekuvandudza mamiriro aya (21,23,24).

Ongororo imwe chete yezvidzidzo gumi neshanu muvanhu makumi mairi nemakumi mana nevashanu nemakumi mapfumbamwe nemaviri, vanhu vaisanganisa mukombe wekofi zuva rega rega ne7% yakadzora njodzi yerudzi rwechipiri chirwere cheshuga ().

Pfupiso Ongororo dzakawanda dzakaratidza kuti vanonwa kofi vane njodzi yakadzikira yerudzi rwechipiri chirwere cheshuga.

Vanonwa Kofi Vane Dambudziko Rezasi Rezvirwere Zviropa

Chiropa chako inhengo yakakosha zvisingaite ine mazana emabasa akasiyana mumuviri wako.

Iyo inonzwisisika kune yakawandisa doro uye fructose kunwa.

Iyo yekupedzisira nhanho yekukuvara kwechiropa inonzi cirrhosis uye inosanganisira yakawanda yechiropa chako inoshanduka kuita vanga turu.

Vanonwa kofi vanosvika 84% panjodzi yakaderera yekuvandudza cirrhosis, ine simba rakanyanya kune avo vanonwa makapu mana kana anopfuura pazuva (,,).

Gomarara rechiropa rakajairika. Iyo yechipiri inotungamira kukonzera kenza kufa pasi rese. Vanonwa kofi vanosvika pamakumi mana muzana panjodzi yepasi yekenza yechiropa (29, 30).

Pfupiso Vanonwa kofi vane mukana wakaderera zvakanyanya wecirrhosis uye kenza yechiropa. Iyo yakawanda kofi yaunonwa, inoderedza njodzi yako.

Vanonwa Kofi Vane Njodzi Yakanyanya Kuderera Yekushungurudzika uye Kuzviuraya

Kushungurudzika ndiyo nyika yakajairika kusagadzikana kwepfungwa uye inotungamira kune yakanyanya kuderedzwa hupenyu hwehupenyu.

Mune kumwe kuongorora kweHarvard kubva 2011, vanhu vakanwa kofi yakanyanya vaive ne20% njodzi yakaderera yekuora mwoyo ().

Mune kumwe kuongorora kweongororo nhatu, vanhu vakanwa makapu mana kana anopfuura ekofi pazuva vaive makumi mashanu nematatu muzana mukana wekuzviuraya ().

Pfupiso Zvidzidzo zvinoratidza kuti vanhu vanonwa kofi vane mukana wakaderera wekushungurudzika uye vane mukana wakanyanya wekuzviuraya.

Zvimwe Zvidzidzo Zvinoratidza Kuti Vanonwa Kofi Vanorarama Nguva Yakareba

Tichifunga nezvekuti vanonwa kofi vane njodzi yakaderera yezvirwere zvakajairika, zvinouraya - pamwe nekuzviuraya - kofi inogona kukubatsira kuti urarame kwenguva yakareba.

Ongororo yenguva refu muvanhu makumi mana nevaviri nemakumi maviri nemakumi maviri nemaviri vane makore makumi mashanu--71 vakawana kuti vanonwa kofi vaive nenjodzi yakaderera kwazvo yekufa panguva yegumi nemaviri yegumi nematatu yekudzidza ()

Iyo inotapira nzvimbo inoita kunge iri pa4-5 makapu pazuva, nevarume nevakadzi vane 12% uye 16% yakaderedza njodzi yekufa zvichiteerana.

Pfupiso Zvimwe zvidzidzo zvinoratidza kuti - paavhareji - vanonwa kofi vanogara kwenguva yakareba kupfuura vasiri-vanonwa kofi. Mhedzisiro yakasimba kwazvo inoonekwa pa4-5 makapu pazuva.

Caffeine Inogona Kukonzera Kufunganya uye Kukanganisa Kurara

Hazvingavi zvakanaka kungotaura nezvezvakanaka tisingatauri zvakaipa.

Ichokwadi ndechekuti, pane zvimwe zvisina kunaka kune kofi zvakare, kunyange izvi zvinoenderana nemunhu.

Kudya zvine caffeine yakawandisa kunogona kutungamira mukushushikana, kushushikana, kurovera moyo uye kunyange kuwedzera kutya kwekutya (34).

Kana iwe uine hanya necaffeine uye uchiwanzo nyanyisa, ungangoda kudzivirira kofi zvachose.

Imwe isingadiwe mhedzisiro mhedzisiro ndeyekuti inogona kukanganisa kurara ().

Kana kofi ikadzora rako rekurara, edza kurega kofi nguva yapera, senge yapfuura 2:00 pm

Caffeine inogona zvakare kuve neye diuretic uye kuwedzera kweropa-kukwidza mhedzisiro, asi izvi zvinowanzopararira nekushandisa nguva dzose. Zvisinei, kuwedzera kuduku kweropa re 1-2 mm / Hg rinogona kuramba (,,).

Pfupiso Caffeine inogona kuve nemhedzisiro yakaipa, senge kushushikana uye kukanganisa kurara - asi izvi zvinoenderana zvakanyanya nemunhu.

Caffeine Inopindwa muropa uye Kushaikwa Makapu Mashoma Anogona Kutungamira Mukuregera

Imwe nyaya ine caffeine ndeyekuti inogona kutungamira kupindwa muropa.

Kana vanhu vakadya zvine caffeine nguva dzose, vanova vanoshivirira kwazviri. Iyo inogona kumira kushanda sezvayaiita, kana muhombe muhombe unodiwa kuti ubudise zvakafanana mhedzisiro ().

Kana vanhu vakarega zvine caffeine, vanowana zviratidzo zvekuregera, senge kutemwa nemusoro, kupera simba, hutsi hwehuropi uye kusagadzikana. Izvi zvinogona kugara kwemazuva mashoma (,).

Kushivirira uye kubvisa ndizvo zviratidzo zvekudhakwa kwepanyama.

Pfupiso Caffeine chinhu chinodhakwa. Inogona kutungamira mukushivirira uye kunyatsoratidzwa zviratidzo zvekudzora senge kutemwa nemusoro, kuneta uye kusagadzikana.

Musiyano uripo pakati peNguva dzose neDefaf

Vamwe vanhu vanosarudza decaffeinated kofi pane kugara uchiita.

Kofi ine decaffeine inowanzo gadzirwa nekushambidza bhinzi kofi nemakemikari anogadziriswa.

Nguva imwe neimwe bhinzi painoshambidzwa, imwe muzana yeiyo caffeine inonyungudika musolvent. Maitiro aya anodzokororwa kudzamara yakawanda yecaffeine yabviswa.

Ramba uchifunga kuti kunyange kofi ine decaffeine ine imwe caffeine, ingori yakaderera pane yakajairwa kofi.

Pfupiso Kofi ine decaffeine inogadzirwa nekutora caffeine kubva kune bhinzi kofi uchishandisa zvinonyungudutsa. Decaf haina zvese zvakafanana hutano hutano sekofi yenguva dzose.

Maitiro Ekuwedzeredza Iwo Hutano Kubatsirwa

Kune zvimwe zvinhu zvaunogona kuita kuti uwedzere zvinobatsira hutano mhedzisiro yekofi.

Chinonyanya kukosha ndechekusawedzera shuga yakawanda kwairi.

Imwe nzira ndeyekubika kofi nepepa firita. Kofi isina kusefera - senge kubva kumuchina weTurkey kana wechiFrench - ine cafestol, chinhu chinogona kuwedzera cholesterol (42,).

Ziva kuti zvimwe zvinwiwa zvekofi muma cafes uye mafranchise zvine mazana emakori uye yakawanda yeshuga. Izvi zvinwiwa hazvina hutano kana zvikwanwa nguva dzose.

Chekupedzisira, ita shuwa kuti usanwa yakawandisa yakawanda yekofi.

Pfupiso Izvo zvakakosha kuti usaise shuga yakawanda mukofi yako. Kubira nefaera repepa kunogona kubvisa kombi inokwidza cholesterol inonzi cafestol.

Unofanirwa Kuva Unonwa Kofi Here?

Vamwe vanhu - kunyanya vakadzi vane nhumbu - vanofanirwa kudzivirira kana kunyanyisa kudzora kunwa kofi.

Vanhu vane nyaya dzekushushikana, kuwedzerwa kweropa kana kushaya hope vangangoda kudzora kudya kwavo kwechinguva kuti vaone kana zvichibatsira.

Kune zvekare humwe humbowo hwekuti vanhu vanogaya zvine caffeine zvishoma nezvishoma vane njodzi yakawedzera yekurwara kwemoyo kubva kunwa kofi ().

Uyezve, vamwe vanhu vane hanya kuti kunwa kofi kunogona kuwedzera njodzi yekenza nekufamba kwenguva.

Kunyange chiri chokwadi kuti bhinzi yekofi yakagochwa ine maacrylamides, chikamu chemakemikari anokonzera, hapana humbowo hwekuti madiki eacrylamides anowanikwa mukofi anokuvadza.

Muchokwadi, ongororo zhinji dzinoratidza kuti kunwa kofi hakuna mhedzisiro panjodzi yekenza kana kungatoitapudza (,)

Izvo zvakati, kofi inogona kuve nemhedzisiro yakakosha pane hutano kune wepakati munhu.

Kana iwe usati watonwa kofi, izvi zvakanaka hazvisi chikonzero chinogombedzera kutanga kuzviita. Kune zvakaderera pasi futi.

Asi kana iwe uchinge uchinwa kofi uye uchinakidzwa nayo, mabhenefiti anoita sekunge akakurisa zvisizvo.

Icho Chinokosha

Izvo zvakakosha kuti urambe uchifunga kuti dzakawanda zvezvidzidzo zvinotsanangurwa muchinyorwa chino zviri zvekutarisa. Vakaongorora kusangana pakati pokunwa kofi uye nezvibodzwa zvechirwere asi hazviratidze chikonzero uye mhedzisiro.

Nekudaro, uchipiwa kuti musangano wakasimba uye unopindirana pakati pezvidzidzo, kofi inogona kuita basa rakanaka muhutano hwako.

Kunyangwe yaive nedhimoni munguva yakapfuura, kofi inogona kunge ine hutano kuvanhu vazhinji, zvinoenderana neuchapupu hwesainzi.

Kana paine chero chinhu, kofi iri muchikamu chimwe chete sezvinwiwa zvine hutano senge green tii.