Kofi vs. Tea: Ndeupi Mumwe Akagwinya Kupfuura Mumwe?

Zvemukati

• Caffeine zvemukati
• Akapfuma mune antioxidants
• Dai kuwedzera simba mazinga
• Kofi's simba-inowedzera maitiro
• Mhedzisiro yetea pane simba
• Zvinogoneka kurasikirwa uremu mabhenefiti
• Ndeupi ari nani kupfuura mumwe?
• Chinokosha

Kofi netii zviri pakati pezvinwiwa zvinonyanya kufarirwa pasirese, neiyi nhema tii ndiyo inonyanya kutsvakwa-siyana-siyana mumashure, kuverenga 78% yezvose kugadzirwa kwetii uye kunwiwa ().

Nepo iwo maviri achipa akafanana mabhenefiti ehutano, ivo vane misiyano.

Ichi chinyorwa chinoenzanisa kofi uye nhema tii kukubatsira iwe kusarudza kuti ndeipi yaunosarudza.

Caffeine zvemukati

Caffeine ndiyo inonyanya kufunda uye inopedzwa inokurudzira munyika (,).

Ipa mune zvakawanda zvinwiwa zvinwiwa, zvinosanganisira kofi netii, inozivikanwa kune ayo maviri anobatsira uye akashata mhedzisiro pane hutano hwevanhu.

Nepo izvo zvine caffeine zvichisiyana zvichienderana nenguva yekubika, saizi yekushandira, kana nzira yekugadzirira, kofi inogona kurongedza nyore nyore kafeini seyakaenzana tii.

Huwandu hwecaffeine inoonekwa seyakachengeteka kuti ishandiswe nevanhu i400 mg pazuva. Imwe 8-ounce mukombe (240 ml) yekofi yakabikwa ine avhareji ye95 mg ye caffeine, ichienzaniswa ne47 mg mukushandira kwakafanana kweti nhema (,,).

Kunyangwe vesaenzi vakanyanya kufunga nezve kofi kana vachitsvaga mhedzisiro ye caffeine, zvese zvinwiwa - kunyangwe zviine huwandu hwakasiyana hwechinhu ichi - zvinogona kupa zvinowaniswa nezvehutano.

Kafeini inodyiwa inogona kudzikisa njodzi yako yezvimwe zvirwere zvisingaperi uye nekuvandudza mashandiro emitambo, manzwiro, uye kusvinura kwepfungwa (,,).

Caffeine inoshanda seinokurudzira zvine simba kune yako yepakati tsinga system, ndosaka ichionekwa sechinhu chinosimudzira-kuita mumitambo (,,).

Ongororo imwe yeongororo makumi mana yakaratidza kuti caffeine inodya yakadzora mibairo yekutsungirira ne12%, zvichienzaniswa ne placebo ().

Kana zviri zvecaffeine mhedzisiro pakusvinura kwepfungwa, tsvagiridzo inoratidza kuti inovandudza mashandiro mune zvese zviri nyore uye zvakaoma mabasa (,).

Chidzidzo muvanhu makumi mana nevasere vakapiwa chinwiwa chine 75 kana 150 mg ye caffeine yakaratidza kuvandudzwa mukuita nguva, ndangariro, uye kugadzirisa ruzivo, zvichienzaniswa neboka rinodzora ().

Zvimwe zvidzidzo zvinoratidza kuti caffeine inogona kudzora mhando 2 chirwere cheshuga nekuvandudza insulin kunzwa ().

Kuongororwa kwezvidzidzo zvipfumbamwe mu193,473 vanhu kwakaratidza kuti kugara uchinwa kofi zvakanyanya kwakadzikisa njodzi yerudzi rwechipiri chirwere cheshuga (,).

Zvakare, zvine mwero zvine caffeine kudya kwave kuchisanganiswa nemhedzisiro yekudzivirira kuora mwoyo, chirwere cheAlzheimer, metabolic syndrome, uye isiri-doro mafuta mafuta chiropa chirwere (,,,,).

Caffeine inosimudzira zvine simba iyo yanga ichibatanidzwa pamwe nekuzvidzivirira kubva kune zvimwe zvirwere zvisingaperi. Kofi ine caffeine yakawanda pakushanda kupfuura tema tii, asi zvese zvinwiwa zvinogona kupa zvayakanakira.

Akapfuma mune antioxidants

Antioxidants inodzivirira muviri wako kukuvara kwakasununguka kwakasununguka, uko kunogona kubatsira kudzivirira kukura kwezvimwe zvirwere zvisingaperi ().

Ose maviri tii nekofi zvinotakurwa nema antioxidants, kunyanya polyphenols, ayo anobatsira kune yavo hunhu hwekunaka uye hutano-hunosimudzira zvivakwa (,,,).

Mapoka mazhinji epolyphenols aripo mune tii nekofi.

Theaflavins, thearubigins, uye makatekini ndiwo ekutanga mune nhema tii, nepo kofi yakafuma mu flavonoids uye chlorogenic acid (CGA) (30,).

Ongororo ichangoburwa yekuyedza-tubhu yakawana kuti maaflavin nemaarubigin aivharidzira kukura kwemaseru emukenza emapapu uye colon uye pakupedzisira akazviuraya ().

Zvidzidzo mumasero eleukemia zvakaratidza zvakafanana, zvichiratidza kuti tii nhema inogona kuve nekenza-inodzivirira zvivakwa, kunyangwe kutsvagurudza kuri kudikanwa ().

Kune rimwe divi, bvunzo-chubhu ongororo pane kofi's anticancer zvivakwa zvakawana kuti yayo CGA zvemukati inoshanda seyakasimba inhibitor yekenza maseru kukura, kudzivirira kubva kumatumbu uye kenza yechiropa (,).

Zvidzidzo zvenguva refu muvanhu uye nekumwe kutsvagurudza kwakaongorora madziva akakura ehumboo zvinoratidza kuti kofi netii zvinogona zvakare kudzivirira kubva kune mamwe marudzi ekenza, senge zamu, colon, dundira, uye gomarara rekamu (,,,,).

Kunze kwezviitiko zvavo zveantioxidant, polyphenols dzakabatanidzwa kune yakadzikira chiyero chehosha yemwoyo ().

Ivo vanopa kuhutano hwemoyo kuburikidza nenzira dzakasiyana-siyana dzeropa-mudziyo-unodzivirira, kusanganisira (,,):

• Vasodilating chinhu. Vanosimudzira zororo reropa, iro rinobatsira mune zviitiko zvehosha yeropa.
• Anti-angiogenic mhedzisiro. Vanodzivirira kuumbwa kwemitsipa yeropa mitsva inogona kupa maseru emukenza.
• Anti-atherogenic mhedzisiro. Dzinodzivirira kugadzirwa kweplate mumidziyo yeropa, ichideredza chirwere chemwoyo uye njodzi yekurohwa.

Chidzidzo chemakore gumi muvanhu 74,961 vane hutano vakafunga kuti kunwa makapu mana (960 ml) kana kupfuura yeti nhema pazuva kwakabatana ne 21% panjodzi yakaderera yesitiroko, zvichienzaniswa nevasina kunwa ().

Chimwe chidzidzo chemakore gumi muvakadzi makumi matanhatu nemazana matanhatu nemakumi matanhatu vane hutano vakaratidza kuti kunwa makapu mashanu (1.2 litita) kana yakawanda yekofi pazuva kwakaderedza njodzi yekurohwa ne23%, zvichienzaniswa nevasina kunwa ().

Yese kofi netii zvine mhando dzakasiyana dzeepolphenols, ayo ane simba antioxidants anodzivirira kubva kuchirwere chemoyo nekenza.

Dai kuwedzera simba mazinga

Ose kofi netii zvinogona kukupa iwe simba rekusimudzira - asi nenzira dzakasiyana.

Kofi's simba-inowedzera maitiro

Iyo caffeine iri mukofi inokwidziridza yako masimba esimba.

Caffeine inowedzera kusvinura uye inoderedza kuneta nekuwedzera dopamine mazinga uye kuvhara adenosine (,).

Dopamine ndiyo chemakemikari messenger anokonzeresa iyo jittery mhedzisiro yekofi, sezvo ichiwedzera yako kurova kwemoyo. Iyo zvakare inokanganisa yako yehuropi mubairo system, iyo inowedzera kune kofi's muropa zvivakwa.

Kune rimwe divi, adenosine ine yekurara-inosimudzira mhedzisiro. Nekudaro, nekuivharira, caffeine inoderedza kunzwa kwako kwekuneta.

Uyezve, kofi maitiro pane ako esimba mazinga anoitika kanenge pakarepo.

Kana uchinge wamwa, muviri wako unotora 99% ye caffeine yayo mukati memaminitsi makumi mashanu, asi kuwanda kweropa kunoonekwa senge maminetsi gumi nemashanu mushure mekumwa ().

Ichi ndicho chikonzero vanhu vazhinji vachisarudza mukombe wekofi kana vachida kukurumidza kusimbisa simba.

Mhedzisiro yetea pane simba

Kunyangwe tii yakadzikira mu caffeine, yakafuma muL-theanine, ine simba antioxidant iyo inosimudzirawo pfungwa dzako (,).

Kusiyana necaffeine, L-theanine inogona kupa anti-kushushikana mhedzisiro nekuwedzera yako uropi ealpha mafungu, ayo anobatsira iwe kudzikama uye kuzorora ().

Izvi zvinopesana nekumutsa mhedzisiro ye caffeine uye inokupa wakasununguka asi wakangwarira mamiriro epfungwa usinganzwe kukotsira.

Zvidzidzo zvakawana kuti kunwa L-theanine pamwe ne caffeine - senge tii - zvinogona kukubatsira iwe kuramba wakangwarira, kutarisa, kutarisisa, uye kupinza (,).

Iko kusanganisa kunogona kuve chikonzero nei tii inokupa inozorodza uye yakatsiga simba rekuwedzera simba kupfuura kofi.

Kofi netii zvinowedzera simba rako. Nekudaro, kofi inokupa iwe kurova nekukasira, nepo tii ichikwiridzira.

Zvinogoneka kurasikirwa uremu mabhenefiti

Nekuda kweiyo yakanyanya caffeine yekumanikidza, kofi inogona kukubatsira iwe kudzikisa huremu

Caffeine inogona kuwedzera huwandu hwemacalorie aunopisa ne3-13%, uye chengetedza chiitiko ichi kwemaawa matatu mushure mekudya, zvichidudzira mune yakawedzera 79-150 macalorie akatsva (,,,).

Kofi yakave zvakare ichibatanidzwa nemafuta-anopisa zvivakwa nekutadzisa kugadzirwa kwemafuta maseru. Zvimwe zvidzidzo zvakati izvi zvinoitika kune chlorogenic acid yayo yezvinhu (,).

Chidzidzo muvanhu makumi mana nevashanu chakataura kuti kugara uchinwa kofi kwaive kwakabatana nemafuta emuviri akaderera. Mhedzisiro yakafanana yakawanikwa mukuwongorora kwe12 zvidzidzo, zvichiratidza kuti chlorogenic acid inobatsira kuonda uye mafuta metabolism mune mbeva (,).

Kune rimwe divi, tii polyphenols senge theaflavin zvakare inoita kunge inobatsira mukudzikisa uremu.

Theaflavins anonzi anodzivisa pancreatic lipase, enzyme inoita chinzvimbo chakakosha mumafuta metabolism ().

Zvidzidzo mumakonzo zvinoratidza kuti tii polyphenols inogona kudzikisa kuwanda kweropa lipid uye kudzikisa huremu - kunyangwe kana mhuka dzikadya chikafu chine mafuta ().

Nhema tii polyphenols zvakare inoita kunge inoshandura kusiana kwegumbo rako microbiota, kana hutachiona hwakanaka muura hwako, izvo zvinogona kukanganisa uremu manejimendi.

Zvekare, ongororo mumakonzo dzakacherekedza kuti nekuchinja hutumbu microbiota, tii polyphenols inogona kutadzisa huremu uye kuwana mafuta (,).

Nekudaro, kumwe kutsvagurudza kwevanhu kunodiwa kuratidza izvi mhedzisiro.

Iyo caffeine iri mukofi uye polyphenols iri muiyi inogona kukubatsira kuti uremerwe uremu, asi zvimwe zvidzidzo zvevanhu zvinodiwa kuti uone izvi.

Ndeupi ari nani kupfuura mumwe?

Kunyangwe kofi yave ichibatanidzwa nemazhinji mhedzisiro mhedzisiro, sekushaya moyo, kuwanda kwemoyo, uye kuwedzerwa kweropa, kutsvagisa kunoratidza kuti zvine mwero kushandiswa kwakachengeteka ().

Kunyangwe yavo antioxidant mimhanzi ichisiyana, kofi uye tii tii zvese zviri zviviri zviwanikwa zveakakosha makomputa, ayo anogona kudzivirira kubva pamamiriro akasiyana, kusanganisira chirwere chemoyo uye mamwe marudzi ekenza.

Zvimwe zvehutano zvinonzi zvinokonzerwa nekofi zvinosanganisira kudzivirirwa kubva kuchirwere cheParkinson uye kudzikisira njodzi yerudzi rwechipiri chirwere cheshuga uye chiropa cirrhosis. Kune rimwe divi, tii inogona kudzivirira kubva kumatombo, itsvo matombo, uye arthritis ().

Kofi ine zvine caffeine yepamusoro pane tii, izvo zvinogona kunge zvakanaka kune avo vari kutsvaga gadziriso yesimba pakarepo. Nekudaro, zvinogona kukonzeresa kushushikana uye kukanganisika kurara muvanhu vane hanya ().

Zvakare, nekuda kwecaffeine maitiro pahuropi hwako, kunwa kofi yakawanda kunogona kukonzera kutsamira kana kupindwa muropa ().

Kana iwe uine hanya zvakanyanya necaffeine, tii inogona kunge iri sarudzo iri nani. Iine L-theanine, amino acid ine zvinhu zvinodzikamisa izvo zvinogona kukuzorodza iwe uchikuchengetedza.

Zvakare, iwe unogona kuenda kune yakasarudzika sarudzo yechimwe chinwiwa kana kusarudza yemakwenzi tii, iyo iri yakasarudzika zvine caffeine-isina. Kunyangwe ivo vasingazopa iwo mabhenefiti akafanana, ivo vanogona kupa mabhenefiti ewavo ().

Kofi netii zvinopa zvakafanana hutano mabhenefiti, kusanganisira kuonda, anticancer, uye simba-rinosimudzira zvivakwa. Zvakadaro, iwe ungangoda kusarudza imwe pamusoro peimwe zvichienderana neako caffeine senitivity.

Chinokosha

Kofi uye tii tii zvinogona kubatsira kudzikira uye kudzivirira pane zvimwe zvirwere zvisingaperi kuburikidza nenzira dzakasiyana siyana dzemagetsi.

Uyezve, iyo yakakwira caffeine yemukati yekofi inogona kukupa iwe kukurumidza simba rekuwedzera, nepo kusanganiswa kwe caffeine uye L-theanine mune nhema tii kunopa kuwedzera zvishoma nezvishoma kuwedzera kwesimba.

Zvinwiwa zvese zviri zviviri zvine hutano uye zvakachengeteka zvine mwero, saka zvinogona kudzikira pane zvaunofarira iwe kana kunzwisisika kwako kune caffeine.