Ko Kofi Inogona Kuwedzera Yako Metabolism uye Inokubatsira Iwe Kupisa Mafuta?

Zvemukati

• Kofi Ine Zvinokurudzira
• Kofi Inogona Kubatsira Kufambisa Mafuta Kubva Kumafuta Tissue
• Kofi Inogona Kuwedzera Yako Metabolic Rate
• Kofi uye Kurasikirwa nehuremu munguva refu
• Icho Chinokosha

Kofi ine caffeine, inova chinhu chinonyanya kudyiwa chepfungwa pasi.

Caffeine inosanganiswazve mune mazhinji ekutengesa mafuta-anopisa zvinowedzera nhasi - uye nechikonzero chakanaka.

Uyezve, ndechimwe chezvinhu zvishoma zvinozivikanwa kubatsira kubatsira kuunganidza mafuta kubva mumafuta ako uye kuwedzera metabolism.

Asi kofi inonyatsokubatsira here kuti uderedze huremu? Ichi chinyorwa chinonyatso tarisa humbowo.

Kofi Ine Zvinokurudzira

Mazhinji biologically anoshingairira zvinhu anowanikwa mukofi bhinzi anowana nzira yavo mune yekupedzisira chinwiwa.

Dzakawanda dzadzo dzinogona kukanganisa metabolism:

• Caffeine: Iyo huru inosimudzira mukofi.
• Theobromine: Iyo huru inosimudzira mukocoa; zvakare inowanikwa mune zvidiki zvidiki mukofi ().
• Theophylline: Kumwe kukurudzira kunowanikwa mune zvese cocoa nekofi; yakashandiswa kurapa asima ().
• Chlorogenic acid: Imwe yemakemikari makuru anoshanda mukofi; inogona kubatsira kunonoka kuiswa kwe carbs ().

Chinonyanya kukosha pane iyi caffeine, iyo ine simba zvikuru uye yakanyatsodzidzwa.

Caffeine inoshanda nekuvharira chirwere chinodzivirira chinonzi neurotransmitter inonzi adenosine (,).

Nekuvharira adenosine, caffeine inowedzera kupfura mauroni uye kuburitswa kwemaurotransmitter senge dopamine uye norepinephrine. Izvi, zvakare, zvinoita kuti unzwe kuwedzerwa simba uye kumuka.

Nenzira iyi, kofi inokubatsira kuti urambe uchishanda paunenge uchinzwa kuneta. Ichokwadi, inogona kuvandudza mashandiro ekurovedza muviri ne11-12%, paavhareji (6,).

Kofi ine zvinoverengeka zvinokurudzira, zvinonyanya kukosha kuti caffeine. Kafeini haina chete kuwedzera mwero wako wemagetsi, inokuitawo kuti uve wakangwarira.

Kofi Inogona Kubatsira Kufambisa Mafuta Kubva Kumafuta Tissue

Caffeine inokurudzira huta, iyo inotumira zviratidzo zvakananga kumasero emafuta, ichivaudza kuti vaputse mafuta (8).

Inoita izvi nekuwedzera huwandu hweropa rehormone epinephrine (,).

Epinephrine, inozivikanwawo seadrenaline, inofamba neropa rako kuenda kumatishu ane mafuta, ichivaratidza kuputsa mafuta nekuvasunungura muropa rako.

Ehezve, kuburitsa fatty acids muropa rako hakubatsire iwe kurasikirwa nemafuta kunze kwekunge iwe uchipisa akawanda macalorie kupfuura iwe aunoshandisa kuburikidza nedhayeti yako. Aya mamiriro anozivikanwa seyakaipa simba muyero.

Iwe unogona kusvika kune isina simba simba chiyero nekudya zvishoma kana kushandisa zvimwe. Imwe nzira yekuwedzera ndeyekutora mafuta-anopisa ekuwedzera akadai se caffeine.

Caffeine inogona zvakare kumhanyisa metabolism yako, sezvakakurukurwa muchitsauko chinotevera.

Nokusimudza huwandu hweropa reepinephrine (adrenaline), caffeine inosimudzira kuburitswa kwemafuta acids kubva kune mafuta tishu.

Kofi Inogona Kuwedzera Yako Metabolic Rate

Chiyero chaunopisa macalorie pazororo chinonzi kuzorora metabolic rate (RMR).

Iyo yakakwira yako metabolic rate, zviri nyore kwauri kuti uderedze huremu uye zvakanyanya iwe zvaunogona kudya usina kuwedzera huremu.

Zvidzidzo zvinoratidza kuti caffeine inogona kuwedzera RMR ne3-11%, iine mahombe madhizaini ane simba guru (,).

Sezvineiwo, kuwanda kwekuwedzera kwemetabolism kunokonzerwa nekuwedzera kwemafuta kupisa ().

Nehurombo, mhedzisiro yacho haina kutaurwa zvakanyanya kune avo vakafuta.

Imwe ongororo yakaratidza kuti caffeine yakawedzera mafuta kutsva neinosvika 29% muvanhu vakaonda, nepo kuwedzera kwacho kwaingove chete gumi muzana muvanhu vakafutisa ().

Mhedzisiro yacho inoita sekuderera nezera uye yakakura kune vechidiki ().

Kune mamwe mafuta-ekupisa nzira, tarisa chinyorwa ichi pane gumi nzira dziri nyore dzekuwedzera yako metabolism.

Caffeine inowedzera yako yekuzorora metabolic rate, zvinoreva kuti inowedzera huwandu hwemacalorie aunopisa uchizorora.

Kofi uye Kurasikirwa nehuremu munguva refu

Kune imwe chete bakoat yakakura: vanhu vanove vanoshivirira kune zvinoitika zve caffeine nekufamba kwenguva ().

Munguva pfupi, caffeine inogona kusimudzira chiyero chemetabolism uye kuwedzera kupisa kwemafuta, asi mushure mechinguva vanhu vanoshivirira zvinoitika uye inomira kushanda.

Asi kunyangwe kana kofi ikasaita kuti ushandise macalorie munguva refu, pachine mukana wekuti inokanganisa kudya uye ikubatsire kudya zvishoma.

Mune kumwe kuongorora, caffeine yaive nechido-chinodzora mhedzisiro muvarume, asi kwete mumadzimai, ichivaita kuti vadye zvishoma pakudya zvichitevera caffeine kushandiswa. Nekudaro, chimwe chidzidzo chakaratidza kusaita kune varume (17,).

Kunyangwe kofi kana caffeine inogona kukubatsira kurasikirwa nehuremu mukati menguva yakareba zvinogona kuvimba nemunhu. Panguva ino, hapana humbowo hweakadai kwenguva refu mhedzisiro.

Vanhu vanogona kuvaka kushivirira kumhedzisiro ye caffeine. Nechikonzero ichi, kunwa kofi kana zvimwe zvinwiwa zvine caffeine inogona kunge isisina basa uremu-kurasikirwa zano mukufamba kwenguva.

Icho Chinokosha

Kunyangwe caffeine ichikwanisa kuwedzera metabolism yako munguva pfupi, izvi zvinodzikira murefu-kwenguva refu vanonwa kofi nekuda kwekushivirira.

Kana iwe uchinyanya kufarira kofi nekuda kwekurasikirwa kwemafuta, zvingave zvakanaka kutenderera tsika dzako dzokunwa dzekofi kudzivirira kuwedzera kwekushivirira. Zvichida kutenderera kwemavhiki maviri, mavhiki maviri ekuenda akanyanya kunaka.

Ehe, pane zvakawanda zvezvimwe zvikonzero zvakakura zvekunwa kofi, kusanganisira nenyaya yekuti kofi ndiyo imwe yemasosi makuru eanopa antioxidants muWestern diet.