13 Hutano Kubatsirwa kweKofi, Kubva paSainzi

Zvemukati

• 1. Inogona Kuvandudza Maseru eMagetsi uye Kukuita Unonzwisisika
• 2. Inogona Kubatsira Iwe Kupisa Mafuta
• 3. Unogona Kunatsiridza Zvikuru Performance Panyama
• 4. Ine Zvakakosha Zvibereko
• 5. Ngaadzikise Njodzi Yako Yerudzi rwechipiri Chirwere cheshuga
• 6. Inogona Kukudzivirira Kubva kuAlzheimer's Disease uye Dementia
• 7. Dai Dzikisa Njodzi Yako yeParkinson's
• 8. Inogona Kudzivirira Chiropa Chako
• 9. Inogona Kurwisa Kushungurudzika uye Kukuita Kuti Ufare
• 10.May Kuderera Njodzi Yeimwe Mhando dzeCancer
• 11. Hazvikonzeri Hosha Yemwoyo uye May Dzikira Sitiroko Njodzi
• 12. Inogona Kukubatsira Iwe Kurarama Kureba
• 13. Chinhu Chikuru Chikuru cheAntioxidants muWestern Diet
• Icho Chinokosha

Kofi ndechimwe chinwiwa chinonyanya kufarirwa pasi rose.

Kutenda kumatunhu ayo akakwirira ema antioxidants uye zvinovaka muviri zvinovaka muviri, zvinoita kunge zvine hutano.

Zvidzidzo zvinoratidza kuti vanonwa kofi vane njodzi yakaderera zvakanyanya yezvirwere zvakakomba zvinoverengeka.

Heano epamusoro gumi nematatu mabhenefiti ehutano ekofi.

1. Inogona Kuvandudza Maseru eMagetsi uye Kukuita Unonzwisisika

Kofi inogona kubatsira vanhu kunzwa vasina kuneta uye kuwedzera masimba esimba (, 2).

Imhaka yekuti ine inomutsa inonzi caffeine - chinhu chinonyanya kudyiwa chepfungwa pasi (3).

Mushure mekunwa kofi, iyo caffeine inopinzwa muropa rako. Kubva ipapo, inofamba ichienda kuhuropi hwako (4).

Muuropi, caffeine inovhara iyo inhibitory neurotransmitter adenosine.

Kana izvi zvikaitika, huwandu hwedzimwe maurotransmitter senge norepinephrine uye dopamine inowedzera, zvichitungamira mukuwedzeredzwa kupfurwa kweeuron (5,).

Zvakawanda zvakadzorwa zvidzidzo muvanhu zvinoratidza kuti kofi inovandudza akasiyana maitiro ehuropi mashandiro - kusanganisira ndangariro, kushushikana, kusvinura, masimba esimba, nguva yekuita uye zvakajairika kushanda kwepfungwa (7, 8, 9).

Pfupiso Caffeine inodzivirira inodzivirira neurotransmitter muuropi yako, iyo inokonzeresa inosimudzira mhedzisiro. Izvi zvinovandudza masimba esimba, mamiriro uye akasiyana maficha ehuropi basa.

2. Inogona Kubatsira Iwe Kupisa Mafuta

Caffeine inowanikwa mune angangoita ese mafuta ekutengesa-anowedzera ekuwedzera - uye nechikonzero chakanaka. Icho chimwe chezvishoma zvezvinhu zvakasikwa zvinoratidzwa kubatsira kupisa mafuta.

Ongororo dzinoverengeka dzinoratidza kuti caffeine inogona kusimudzira yako metabolic rate ne3-1% (,).

Zvimwe zvidzidzo zvinoratidza kuti caffeine inogona kunyatso kuwedzera mafuta kupisa nemazana gumi muzana muvanhu vakafutisa uye 29% muvanhu vakaonda ().

Zvisinei, zvinokwanisika kuti mhedzisiro iyi inoderera mune yenguva refu vanonwa kofi.

Pfupiso Ongororo dzinoverengeka dzinoratidza kuti caffeine inogona kuwedzera mafuta kupisa uye kuwedzera yako metabolic rate.

3. Unogona Kunatsiridza Zvikuru Performance Panyama

Caffeine inomutsa huta hwako, ichiratidza masero emafuta kupwanya mafuta emuviri (, 14).

Asi zvakare inowedzera epinephrine (adrenaline) mazinga muropa rako (,).

Iyi ndiyo yekurwira-kana-kubhururuka mahormone, ayo anogadzirira muviri wako kuti unyatsoshanda nesimba.

Caffeine inoputsa mafuta emuviri, ichiita emahara fatty acids kuwanikwa semafuta (, 18).

Zvichipa izvi zvinoitika, hazvishamise kuti caffeine inogona kuvandudza mashandiro epanyama ne11-12%, paavhareji (, 29).

Naizvozvo, zvine musoro kuti uve nekapu yakasimba yekofi ingangoita hafu yeawa usati waenda kujimu.

Pfupiso Caffeine inogona kuwedzera adrenaline mazinga uye kusunungura mafuta acids kubva kune ako mafuta matishu. Izvo zvinotungamira mukuvandudzika kwakakosha mukuita kwemuviri.

4. Ine Zvakakosha Zvibereko

Mazhinji emakemikari mumabhinzi ekofi anoita nzira yavo mukofi yakapera yakabikwa.

Kapu imwe chete yekofi ine (21):

• Riboflavin (vitamini B2): 11% yeReferensi Yemazuva Ose Intake (RDI).
• Pantothenic acid (vitamini B5): 6% yeiyo RDI.
• Manganese uye potasium: 3% yeiyo RDI.
• Magnesium uye niacin (vitamini B3): 2% yeiyo RDI.

Kunyangwe izvi zvingaite senge hombe dhiri, vanhu vazhinji vanonakidzwa nemikombe yakati wandei pazuva - vachibvumira iyi huwandu kuti ikurumidze kuwedzera.

Pfupiso Kofi ine zvinoverengeka zvakakosha zvinovaka muviri, zvinosanganisira riboflavin, pantothenic acid, manganese, potasium, magnesium uye niacin.

5. Ngaadzikise Njodzi Yako Yerudzi rwechipiri Chirwere cheshuga

Type 2 chirwere cheshuga idambudziko guru rehutano, parizvino riri kubata mamirioni avanhu pasirese.

Iyo inoratidzirwa nemazinga akakwira eshuga eropa anokonzerwa neiyo insulin kudzivisa kana kuderedzwa kugona kwekuchengetedza insulin.

Neimwe chikonzero, vanonwa kofi vane njodzi yakadzikira yerudzi rwechipiri chirwere cheshuga.

Zvidzidzo zvinoona kuti vanhu vanonwa kofi yakanyanya vane 23-50% panjodzi shoma yekuwana chirwere ichi. Imwe ongororo yakaratidza kudzikisira kwakakwira kunge 67% (22 ,,,, 25, 26).

Zvinoenderana nekuongororwa kukuru kwezvidzidzo gumi nesere muvanhu mazana mana nemakumi manomwe nemakumi mapfumbamwe nevaviri, mukombe wega wega wekofi waibatanidzwa ne7% yakadzora njodzi yerudzi rwechipiri chirwere cheshuga ().

Pfupiso Ongororo dzinoverengeka dzekucherechedza dzinoratidza kuti vanonwa kofi vane njodzi yakadzikira yerudzi rwechipiri chirwere cheshuga, chakakomba chinokanganisa mamirioni avanhu pasirese.

6. Inogona Kukudzivirira Kubva kuAlzheimer's Disease uye Dementia

Chirwere cheAlzheimer ndicho chirwere chinowanzoitika neurodegenerative uye chinonyanya kukonzera kushushikana pasi rese.

Izvi zvinowanzo bata vanhu vanopfuura makumi matanhatu nemashanu, uye hapana mushonga unozivikanwa.

Zvisinei, pane zvinhu zvakati wandei zvaunogona kuita kudzivirira kuti chirwere chisatomboitika pakutanga.

Izvi zvinosanganisira vanofungidzirwa zvakajairika sekudya zvine hutano uye kurovedza muviri, asi kunwa kofi kunogona kushanda mushe.

Ongororo dzinoverengeka dzinoratidza kuti vanonwa kofi vane 65% panjodzi yakaderera yechirwere cheAlzheimer (28,).

Pfupiso Vanonwa kofi vane mukana wakaderera zvakanyanya wekuwana chirwere cheAlzheimer, chinova chikonzero chikuru chekushaya pfungwa pasi rose.

7. Dai Dzikisa Njodzi Yako yeParkinson's

Chirwere cheParkinson ndicho chechipiri chinowanzoitika neurodegenerative mamiriro, kumashure kweAlzheimer's.

Inokonzerwa nerufu rwe dopamine-inogadzira mauroni muuropi hwako.

Sezvakaita neAlzheimer's, hapana mushonga unozivikanwa, izvo zvinoita kuti zvive zvakanyanya kukosha kutarisa pakudzivirira.

Zvidzidzo zvinoratidza kuti vanonwa kofi vane njodzi yakaderera zvakanyanya yechirwere cheParkinson, nekudzikisira njodzi kubva pa32-60% (30, 31,, 33).

Muchiitiko ichi, iyo caffeine pachayo inoita kunge inobatsira, sevanhu vanonwa decaf vasina njodzi yakaderera yeParkinson's ().

Pfupiso Vanonwa kofi vanosvika pazana makumi matanhatu muzana panjodzi yakaderera yekuwana chirwere cheParkinson, chechipiri chinowanzoitika neurodegenerative kusagadzikana.

8. Inogona Kudzivirira Chiropa Chako

Chiropa chako inhengo inoshamisa inoita mazana emabasa akakosha.

Zvirwere zvakajairika zvinonyanya kukanganisa chiropa, kusanganisira hepatitis, mafuta chiropa chirwere uye zvimwe zvakawanda.

Mazhinji emamiriro aya anogona kutungamira ku cirrhosis, umo chiropa chako chinonyanya kutsiviwa nemavanga.

Sezvineiwo, kofi inogona kudzivirira kurwisa cirrhosis - vanhu vanonwa makapu mana kana anopfuura pazuva vanosvika njodzi inosvika makumi masere muzana (,,).

Pfupiso Vanonwa kofi vane mukana wakaderera zvakanyanya wecirrhosis, iyo inogona kukonzerwa nezvirwere zvinoverengeka zvinokanganisa chiropa.

9. Inogona Kurwisa Kushungurudzika uye Kukuita Kuti Ufare

Kushungurudzika chirwere chakakomba chepfungwa chinokonzeresa zvakanyanya kuderedzwa hupenyu.

Izvo zvakajairika, seinenge 4.1% yevanhu vari muUS parizvino vanosangana nematanho ekuora mwoyo kwekurapwa.

Mune chidzidzo cheHarvard chakaburitswa muna2011, vakadzi vanonwa makapu mana kana anopfuura ekofi pazuva vaive ne20% njodzi yakaderera yekuora mwoyo ().

Chimwe chidzidzo muvanhu makumi maviri nevaviri nemazana mana nemakumi mana nemana vakaona kuti avo vanonwa makapu mana kana anopfuura pazuva vaive makumi mashanu nematatu muzana mukana wekufa nekuzviuraya ().

Pfupiso Kofi inoita kunge inoderedza njodzi yako yekukura kushushikana uye inogona kudzora zvakanyanya kuzviuraya.

10.May Kuderera Njodzi Yeimwe Mhando dzeCancer

Gomarara ndechimwe chezvinhu zviri kukonzera rufu pasi rose. Iyo inoratidzirwa neisina kudzora maseru kukura mumuviri wako.

Kofi inoratidzika kunge inodzivirira pamhando mbiri dzekenza: chiropa uye kenza yakajeka.

Gomarara rechiropa ndicho chechitatu chinotungamira mukukonzeresa kufa kwekenza munyika, necolorectal cancer iri pechina ().

Zvidzidzo zvinoratidza kuti vanonwa kofi vanosvika pamakumi mana muzana panjodzi yepasi yekenza yechiropa (41, 42).

Saizvozvowo, kumwe kuongorora kwakaitwa mukati mevanhu 489 706 vakaona kuti avo vanonwa 4-5 makapu ekofi pazuva vane 15% njodzi yakaderera yekenza yeropa ().

Pfupiso Chiropa uye colorectal cancer ndiyo yechitatu uye yechina inokonzera kukonzera kenza kufa pasi rese. Vanonwa kofi vane njodzi yakaderera yezvose zviri zviviri.

11. Hazvikonzeri Hosha Yemwoyo uye May Dzikira Sitiroko Njodzi

Zvinowanzotaurwa kuti caffeine inogona kuwedzera kuwedzera kweropa rako.

Izvi ichokwadi, asi nekukwira kwe3-4 mm / Hg chete, mhedzisiro yacho idiki uye kazhinji inopararira kana iwe uchinwa kofi nguva dzose (,).

Nekudaro, inogona kuramba ichienderera mune vamwe vanhu, saka chengeta izvo mupfungwa kana iwe wakasimudza BP (, ​​47).

Izvo zvataurwa, zvidzidzo hazvitsigire pfungwa yekuti kofi inomutsa njodzi yako yechirwere chemwoyo (, 49).

Pane kupesana, pane humwe humbowo hwekuti vakadzi vanonwa kofi vane njodzi yakadzikira (50).

Zvimwe zvidzidzo zvinoratidza zvakare kuti vanonwa kofi vane 20% panjodzi yakaderera yesitiroko (,).

Pfupiso Kofi inogona kukonzera kuwedzera kuderera kweropa, iro rinowanzo dzikira nekufamba kwenguva. Vanonwa kofi havana njodzi yakawedzera yechirwere chemoyo uye vane njodzi yakaderera yekurwara nesitiroko.

12. Inogona Kukubatsira Iwe Kurarama Kureba

Tichifunga nezvekuti vanonwa kofi havawanzo kuwana zvirwere zvakawanda, zvine musoro kuti kofi inogona kukubatsira kuti urarame kwenguva yakareba.

Ongororo dzinoverengeka dzekucherechedza dzinoratidza kuti vanonwa kofi vane njodzi yakaderera yekufa.

Muzvidzidzo zviviri zvikuru kwazvo, kunwa kofi kwaibatanidzwa ne20% yakaderedza njodzi yekufa muvarume uye 26% yakadzikira njodzi yekufa muvakadzi, pamusoro pe18-24 makore ().

Izvi zvinoonekwa zvakanyanya kusimba muvanhu vane chirwere cheshuga cheshuga. Mune imwe-gore-makumi maviri kudzidza, vanhu vane chirwere cheshuga vakanwa kofi vaive ne30% njodzi yakaderera yekufa (54).

Pfupiso Ongororo dzinoverengeka dzinoratidza kuti vanonwa kofi vanorarama kwenguva yakareba uye vane njodzi yakaderera yekufa nguva isati yakwana.

13. Chinhu Chikuru Chikuru cheAntioxidants muWestern Diet

Kune vanhu vanodya zvakajairika kudya kwekuMadokero, kofi inogona kunge iri yeimwe yehutano hutano hweakudya kwavo.

Imhaka yekuti kofi yakanyanya kukwirira muma antioxidants. Zvidzidzo zvinoratidza kuti vanhu vazhinji vanowana akawanda antioxidants kubva kukofi kupfuura kubva kumichero nemiriwo zvakasanganiswa (,, 57).

Muchokwadi, kofi inogona kunge iri imwe yezvinwiwa zvine hutano pasi pano.

Pfupiso Kofi yakafuma mune zvine simba antioxidants, uye vanhu vazhinji vanowana akawanda antioxidants kubva kukofi pane kubva kumichero uye mavegi akabatanidzwa.

Icho Chinokosha

Kofi ndicho chinwiwa chakakurumbira kutenderera pasirese icho chinozvirumbidza zvinoverengeka zvezvinofadza zvehutano.

Kwete chete iyo mukombe wako wezuva nezuva wejoe unokubatsira iwe kunzwa uine simba, kupisa mafuta uye kugadzirisa mashandiro epanyama, zvinogona zvakare kudzikisa njodzi yako yemamiriro akati wandei, senge rudzi rwechipiri chirwere cheshuga, gomarara uye Alzheimer's uye Parkinson's chirwere.

Muchokwadi, kofi inogona kutowedzera hupenyu hurefu.

Kana iwe uchinakirwa nekuravira kwayo uye nekutsungirira zvine caffeine yayo zvemukati, usazeze kuzvidira iwe kapu kana zvimwe mukati mezuva rese.