Kofi neRimu ine Bhenefiti here? Kuonda uye Zvimwe

Zvemukati

• Chinwiwa chine zvinhu zviviri zvakajairika
• Kofi uye mandimu zvinotakura akawanda hutano mabhenefiti
• Uchapupu-hwakavakirwa mabhenefiti ekofi
• Uchapupu-hwakavakirwa mabhenefiti emuto werimu
• Dzakakurumbira zvirevo nezve kunwa kofi nemon
• Kutaura 1. Inobatsira kusungunuka mafuta
• Kutaura 2. Kunorerutsa kutemwa nemusoro
• Claim 3. Inoderedza manyoka
• Chikumbiro 4. Inopa mabhenefiti ekuchengetedza ganda
• Kofi ine ndimu pasi
• Chinokosha

Iyo ichangoburwa nyowani mamiriro inotarisa pane izvo zvinogona kuve hutano mabhenefiti ekunwa kofi nemon.

Vanotsigira vanoti musanganiswa unobatsira kunyunguduka mafuta uye kunoderedza kutemwa nemusoro nemanyoka.

Sezvo kofi uye ndimu imwe neimwe iine yakawanda yakaratidza hutano mhedzisiro, unogona kushamisika kana kunwa izvo zviviri pamwechete kunopa chero mabhenefiti.

Ichi chinyorwa chinoongorora humbowo pane kofi ine ndimu kuti isimbise kana kushatisa zvirevo.

Chinwiwa chine zvinhu zviviri zvakajairika

Kofi uye mandimu zvinhu zviviri zvakajairika zvinowanikwa mukicheni dzese.

Kofi - chimwe chezvinwiwa zvakanyanya pasi rose - inogadzirwa nekubika bhinzi kofi yakagochwa ().

Muchokwadi, vangangoita makumi manomwe neshanu muzana evaAmerica vanotaura kuti vanonwa zuva nezuva, uye inotsvagwa zvakanyanya nekuda kwechinhu chayo che caffeine, iyo inokurudzira musimboti wetsinga uye inowedzera kusvinura uye kushushikana (,,).

Kune rimwe divi, mandimu chibereko chiri chejenasi Citrus. Iwo ndiwo wechitatu unoburitswa muchero wecitrus mupasi, mushure maorenji uye mandarin ().

Ivo sosi huru yevhitamini C uye antioxidants - pamwe nezvimwe zvakawanda zvinobatsira zvinomera zvemiti - ndosaka zvave zvichishandiswa kwemazana emakore ekurapa kwavo ().

Iyo kofi ine mandimu maitiro inoratidza kusanganisa 1 mukombe (240 mL) yekofi nemuto we1 ndimu.

Nepo vamwe vachifunga kuti mubatanidzwa usina kujairika, vamwe vanotenda kuti mabhenefiti anodarika kunhuhwirira kusinganzwisisike - kunyangwe sainzi ingangopesana.

Kofi nemonimu zvinhu zviviri zvakajairika zvine pundutso pahutano hwako. Nepo vamwe vachitenda kuti kusanganisa izvi zviviri kunopa mabhenefiti anoyevedza, sainzi inogona kusabvumirana.

Kofi uye mandimu zvinotakura akawanda hutano mabhenefiti

Yese kofi nemamoni zvine zvakawanda zvapo zvinoratidzwa hutano mabhenefiti, ayo anonyanya kusanganiswa neakakwira zvemukati mao antioxidants. Aya mamorekuru anodzivirira muviri wako kubva kune zvinokuvadza zvinokanganisa huwandu hwakawanda hwemahara radicals ().

Heano mhedziso yezvakanakira izvo imwe neimwe yaunofanira kupa.

Uchapupu-hwakavakirwa mabhenefiti ekofi

Kabhinzi kofi yakagochwa ine makomputa anopfuura chiuru bioactive, asi caffeine uye chlorogenic acid (CGA) inomira semakemikari anoshanda ane antioxidant kugona ().

Iwo maviri akaratidzirwa kumisikidza nzira dzinodzivirira pakurwisa gomarara, kubatanidza kofi nenjodzi yakadzikira yemhando dzinoverengeka dzekenza, kusanganisira chiropa, prostate, endometrial, zamu, dumbu, uye kenza yemavara (,,,).

Pamusoro pezvo, kofi yave ichibatanidzwa nenjodzi yakadzikira yerudzi rwechipiri chirwere cheshuga, chirwere chemoyo nechiropa, uye kushushikana, pamwe neAlzheimer's uye Parkinson's chirwere (,,,).

Chekupedzisira, zvine caffeine zvemukati zvinokonzeresa chinwiwa chesimba-chinosimudzira mhedzisiro, yakanaka piro pakutsungirira kurovedza mashandiro, uye kugona kuwedzera huwandu hweacalorie iwe waunopisa, zvichikonzera kuonda uremu (,,,).

Uchapupu-hwakavakirwa mabhenefiti emuto werimu

MaMandimu ndiwo manyuko makuru evhitamini C uye flavonoids, ese ari maviri anoita seanesimba antioxidants ().

Ose mavitamini C uye macitrus flavonoids akabatanidzwa nenjodzi yakaderera yemamwe macancer - egopoma, mudumbu, rwatata, uye kenza yemazamu (,,,,).

Zvakare, ese maviri macomputer anopa dziviriro kubva kuchirwere chemoyo, nepo vhitamini C ichidzivirira immune immune yako uye inobatsira kurwisa hutachiona (,,,).

Sezvauri kuona, kofi uye mandimu zvinopa akasiyana mabhenefiti anodzivirira muviri wako kubva kuzvirwere zvisingaperi. Zvakadaro, kusanganisa izvo zviviri hazvireve kuti kunoshandura kune chinwiwa chine simba.

Kofi uye mandimu zvine zvirimwa zvinobatsira zvine cancer-kurwisa zvivakwa. Vanogona zvakare kukudzivirira kubva kumatambudziko asingagumi, akadai sechirwere chemwoyo uye chirwere cheshuga.

Dzakakurumbira zvirevo nezve kunwa kofi nemon

Pane zvirevo zvina zvakakosha nezve mabhenefiti ekunwa kofi nemon.

Izvi ndizvo zvinotaurwa nesainzi nezvavo.

Kutaura 1. Inobatsira kusungunuka mafuta

Pfungwa iyi yakapararira pakati pemaitiro akasiyana anosanganisira kushandisa ndimu, asi pakupedzisira, kana ndimu kana kofi hazvinyungudise mafuta.

Nzira chete yekubvisa mafuta isingadiwe ndeyokushandisa mashoma macalorie kana kupisa akawanda awo. Nekudaro, uku kutaura ndekwekunyepa.

Nekudaro, zvidzidzo zvinoratidza kuti kofi inogona kukubatsira kurasikirwa nehumwe huremu, ndosaka vamwe vanhu vachigona kudzikiswa huremu hushoma pavanonwa chinwiwa.

Ongororo ichangoburwa yawana kuti caffeine inogona kukurudzira brown adipose tishu (BAT), mhando yemafuta anoshanda ane mafuta anoderera nezera uye anogona kugadzirisa carbs nemafuta ().

Imwe bvunzo-chubhu uye kudzidza kwevanhu kwakaratidza kuti caffeine kubva kune yakajairwa 8-ounce (240-mL) mukombe wekofi inogona kusimudzira chiitiko cheBAT, zvichikonzera kuwedzera kweye metabolic rate iyo inotungamira kuonda ().

Saizvozvowo, zvidzidzo zvekare kubva kuma1980 nema1990 zvinotsanangura kuti caffeine inogona kuwedzera huwandu hwemagetsi mukati memaawa matatu mushure mekumedza, kukwirisa macalorie ako akapiswa kusvika ku8-11% - zvichireva kuti unogona kupisa imwe yakawedzera 79-150 macalorie pazuva ( ,,).

Izvo zvakati, iyo inogona kurasikirwa uremu mhedzisiro inogona kunge iri nekuda kweiyo caffeine iri mukofi, kwete musanganiswa wekofi ine ndimu.

Kutaura 2. Kunorerutsa kutemwa nemusoro

Kutemwa nemusoro uye migraines zvakaverengerwa pasirese sevabatsiri vakuru mukuremara kune avo vari pasi pemakore makumi mashanu ekuberekwa ().

Nekudaro, zvakajairika kuwana akawanda mishonga yekumba yekurapa kwavo. Zvakadaro, kutsvagurudza kwakakamurwa kwazvo kana zvasvika pakushandiswa kwekofi nechinangwa ichi.

Imwe fungidziro inoratidza kuti caffeine iri mukofi ine vasoconstrictor mhedzisiro - zvichireva kuti inosimbisa tsinga dzako dzeropa - izvo zvinoderedza kuyerera kweropa kumusoro kwako uye kunoderedza marwadzo (26).

Tsvagiridzo zvakare inoratidza kuti caffeine inogona kukwidziridza mhedzisiro yemushonga unoshandiswa kutemwa nemusoro uye migraines (26,,).

Asi, imwe fungidziro inotenda kuti caffeine inogona kuita sekutemesa musoro kwevamwe, pamwe nezvimwe zvinwiwa uye zvekudya, senge chokoreti, doro, uye michero yesitrus semamoni ().

Naizvozvo, kunwa kofi nemonimu kunogona kubvisa kana kukuvadza musoro. Uye kana ikabatsira kudzikisa marwadzo, ingangove zvakare nekuda kweiyo caffeine iri mukofi, kwete iyo kofi uye mandimu inonwa pachayo.

Claim 3. Inoderedza manyoka

Mushonga uyu unoda kuti tidye kofi yepasi ine ndimu pane kuinwa.

Zvakadaro, parizvino hapana humbowo hunotsigira kushandiswa kwemoni kurapa manyoka, uye kofi inosimudzira koni yako, iyo inowedzera kuda kwako poop ().

Pamusoro pezvo, manyoka anokonzeresa kurasikirwa kukuru kwemvura inogona kukonzeresa kupera mvura, iyo kofi's diuretic athari inogona kuwedzera (,).

Chikumbiro 4. Inopa mabhenefiti ekuchengetedza ganda

Tsvagiridzo inoratidza kuti zvese kofi uye ndimu's antioxidant zvemukati zvinogona kupa mabhenefiti eganda, saka zvinoita sekunge pane shred yechokwadi kuseri kweichi chirevo.

Kune rimwe ruoko, kofi yeCGA yezvinyorwa inofungidzirwa inovandudza kuyerera kweropa uye hydration muganda.

Zvidzidzo zvinoratidza kuti mashandisirwo ayo anogona kudzikamisa kuwanda kweganda, kunatsiridza kutsetseka, uye kudzikisira kuora kwechinodzivirira ganda (,,).

Kune rimwe divi, vhitamini C yemukati yemukati inogona kukurudzira kugadzirwa kwe collagen - protein inopa ganda rako simba uye kusimba - uye kudzikisira kukuvara kweganda kunokonzerwa nema radicals emahara ayo anotangira kubva pakubuda kwezuva (, 35, 36).

Nekudaro, iwe unogona achiri kutora mukana weiyi mabhenefiti nekumwa kofi uye mandimu zvakasiyana, sezvo pasina humbowo hunoratidza kuti mhedzisiro inongoitwa kana vaviri vakasanganiswa.

Kofi inoita kunge inokonzeresa mazhinji ebhenefiti inonzi yekunwa kofi nemon, kunyangwe mandimu anoitawo basa rakakosha mumatare ekuchengetedza ganda. Asi, hapana humbowo hunoratidza kuti vanofanirwa kudyiwa pamwechete kuti vawane mabhenefiti.

Kofi ine ndimu pasi

Sezvazviri nezvibatsiro zvavo, kudzikira kwekunwa kofi nemonimu kunokonzerwa nekukanganisa kwechimwe nechimwe chinhu.

Semuenzaniso, humbowo hunoratidza kuti vanonwa kofi vanorema vanogona kupindwa muropa necaffeine, inozivikanwa neWorld Health Organisation (WHO) sechirwere chekiriniki ().

Zvimwe ongororo zvakare zvinoratidza kuti kugara kwekakineini kunwiwa kwakabatana nekukanganisa kwekurara uye kwakabatana masikati ekurara, pamwe nenjodzi yakawedzera yekurasikirwa nepamuviri (,).

Kana ari marimu, nepo kazhinji zvisingawanzoitika, vamwe vanhu vanogona kunge vari alejiki kune muto wemuchero, mbeu, kana mapereti (39).

Nepo kofi nemonimu zviri zviviri zvinodyiwa zvakanyanya, kofi inogona kukanganisa kurara, kukonzeresa kupindwa muropa necaffeine, uye kuwedzera mukana wekubata pamuviri. Zvichakadaro, mandimu anogona kukonzeresa kurwara mune zvisingawanzoitika zviitiko.

Chinokosha

Kofi uye mandimu zvinopa akasiyana siyana ehutano mabhenefiti, kazhinji nekuda kwavo antioxidant zvirimo.

Zvisinei, hapana humbowo hunotsigira chirevo chekuti kunwa kofi nemonimu kunoderedza manyoka kana kukonzera mafuta kuti anyungudike.

Kana zviri zvimwe zvakasara zvakaziviswa zvemusanganiswa, zvinogona kuwanikwa nekumwa kofi kana muto wemonimu zvakasiyana. Nekudaro, hapana chikonzero chekusanganisa izvo zviviri kana iwe usinganzwe senge.