Nei Kofi Yakanakira Iwe? Heano 7 Zvikonzero

Zvemukati

• 1. Kofi Inogona Kuita Kuti Uve Akangwara
• 2. Kofi Inogona Kukubatsira Pisa Mafuta uye Inovandudza Kuita kweMuviri
• 3. Kofi Inogona Kunyanyisa Kudzikisa Njodzi Yako Yechina 2 Chirwere cheshuga
• 4. Kofi Inogona Kudzikisa Njodzi Yako yeAlzheimer's uye Parkinson
• 5. Kofi Inogona Kuva Yakanyanya Kunaka kune Ropa Rako
• 6. Kofi Inogona Kuderedza Njodzi Yako Yekufa Kusati Kukurumidza
• 7. Kofi Inotakurwa Nezvinodyiwa uye Maantioxidants
• Icho Chinokosha

Kofi haina kungonaka uye inopa simba - inogona zvakare kuve yakanyanya kunaka kwauri.

Mumakore achangopfuura uye makumi emakore, masayendisiti akaongorora zvinoitika zvekofi pazvinhu zvakasiyana zvehutano. Mhedzisiro yavo yanga isiri chinhu chinoshamisira kushamisa.

Heano zvikonzero zvinomwe nei kofi inogona kunge iri imwe yezvinwiwa zvine hutano pasi.

1. Kofi Inogona Kuita Kuti Uve Akangwara

Kofi haingokuchengetedze iwe wakasvinura - zvinogona zvakare kukuita wakangwara.

Chinhu chinoshanda mukofi ndeye caffeine, inova inokurudzira uye chinonyanya kudyiwa psychoactive chinhu munyika.

Caffeine inoshanda muuropi hwako ichivharira mhedzisiro yeanodzivirira neurotransmitter inonzi adenosine.

Nekudzivirira iyo inhibitory mhedzisiro yeadenosine, caffeine inonyatso kuwedzera neuronal kupfura muuropi uye kusunungurwa kwemamwe maurotransmitter senge dopamine uye norepinephrine (1,).

Dzidzo zhinji dzakadzorwa dzakaongorora zvinoitika zve caffeine pauropi, zvichiratidza kuti caffeine inokwanisa kugadzirisa mamhepo, nguva yekuita, ndangariro, kusvinura uye nehuropi hwakawanda basa (3).

Kuti uwane rumwe ruzivo nezve zvingabatsire zvekofi yehutano hwehuropi, tarisa chinyorwa ichi.

Caffeine inodzivirira inodzivirira neurotransmitter muuropi, iyo ine inomutsa mhedzisiro. Dzidzo dzinodzorwa dzinoratidza kuti caffeine inovandudza zvese manzwiro uye huropi hunoshanda.

2. Kofi Inogona Kukubatsira Pisa Mafuta uye Inovandudza Kuita kweMuviri

Pane chikonzero chakanaka nei iwe uchizowana caffeine mune mazhinji ekutengesa mafuta-anopisa zvinowedzera.

Caffeine, pamwe nekuda kwekusimudzira kwayo iyo yepakati tsinga system, ese ari maviri anomutsa metabolism uye anowedzera iyo oxidation yemafuta acids (,,).

Inogona zvakare kugadzirisa mashandiro emitambo munzira dzinoverengeka, kusanganisira nekuunganidza mafuta acids kubva kumafuta emafuta (,).

Mune maviri akapatsanurwa meta-ongororo, caffeine yakawanikwa ichiwedzera kurovedza muviri ne11-12%, paavhareji (, 10).

Caffeine inomutsa metabolic rate uye inobatsira kuunganidza mafuta acids kubva kumafuta materu. Inogona zvakare kusimudzira kuita kwemuviri.

3. Kofi Inogona Kunyanyisa Kudzikisa Njodzi Yako Yechina 2 Chirwere cheshuga

Rudzi rwechipiri chirwere cheshuga chirwere-chine hukama nemararamiro chakasvika padenda. Yakawedzera zvakapetwa kagumi mumakumi mashoma emakore uye ikozvino yatambudza vanhu vangangosvika mamirioni mazana matatu.

Ichi chirwere chinoonekwa neakakwira eropa glucose mazinga nekuda kweiyo insulin kudzvinyirira kana kutadza kuburitsa insulin.

Mune zvidzidzo zvekucherechedza, kofi yakagara ichibatanidzwa nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga. Iko kuderedzwa kwengozi kunowanikwa kubva ku23% nzira yese kusvika pa67% (,, 13,).

Chinyorwa chakakura chekuongorora chakatarisa pazvidzidzo gumi nesere pamwe nevane makumi mashanu nevashanu vevatori vechikamu. Imwe neimwe kapu yekuwedzera yekofi pazuva yakaderedza njodzi yerudzi rwechipiri chirwere cheshuga ne7%. Kunyanya kofi vanhu kunwa, kudzikira kwavo njodzi yaive ().

Kunwa kofi inosanganiswa nenjodzi yakadzikira kwazvo yerudzi rwechipiri chirwere cheshuga. Vanhu vanonwa makapu akati wandei pazuva ndivo vangangoita chirwere cheshuga.

4. Kofi Inogona Kudzikisa Njodzi Yako yeAlzheimer's uye Parkinson

Kwete chete kofi inogona kukuita wakangwara munguva pfupi, asi inogona zvakare kuchengetedza huropi hwako mukukwegura.

Chirwere cheAlzheimer ndicho chinowanzoitika chirwere cheurourogenerative kusagadzikana pasi uye chinokonzera chikonzero chekuora mwoyo.

Mune vanotarisira zvidzidzo, vanonwa kofi vanosvika ku60% panjodzi yakaderera yeAlzheimer's uye dementia (16).

Parkinson ndiyo yechipiri yakajairika neurodegenerative kusagadzikana, kunozivikanwa nerufu rwe dopamine-inogadzira mauroni muuropi. Kofi inogona kudzikisa njodzi yako yeParkinson ne32-60% (17,, 19, 20).

Kofi inosanganisirwa nenjodzi yakadzikira kwazvo yeundangariro uye iyo neurodegenerative kusagadzikana Alzheimer's uye Parkinson's.

5. Kofi Inogona Kuva Yakanyanya Kunaka kune Ropa Rako

Chiropa inhengo inoshamisa inoita mazana emabasa akakosha mumuviri wako.

Iyo iri panjodzi yekudonha kwemazuva ano kwekudya, sekushandisa doro rakawandisa kana fructose.

Cirrhosis ndiyo yekupedzisira nhanho yekukuvara kwechiropa inokonzerwa nezvirwere senge kudhakwa uye hepatitis, uko chiropa chemukati chakatsiviwa zvakanyanya nemavanga.

Ongororo dzakawanda dzakaratidza kuti kofi inogona kudzikisa njodzi yako yechirrhosis neanosvika makumi masere muzana. Vaya vanonwa makapu mana kana anopfuura pazuva vakanzwa simba rakasimba (21, 22,).

Kofi inogona zvakare kudzikisa njodzi yako yekenza yechiropa neinosvika makumi mana muzana (24, 25).

Kofi inoita kunge inodzivirira kune kumwe kukanganisa kwechiropa, ichideredza njodzi yekenza yechiropa ne40% uye cirrhosis neanosvika makumi masere muzana.

6. Kofi Inogona Kuderedza Njodzi Yako Yekufa Kusati Kukurumidza

Vanhu vazhinji vachiri kuita sevanofunga kuti kofi haina hutano.

Izvi hazvishamise, sezvo zvakajairika kuti huchenjeri hwakajairika kupesana nezvinotaurwa neongororo.

Asi kofi inogona kukubatsira kuti urarame kwenguva yakareba.

Mune yakakura tarisiro, yekucherechedza kudzidza, kunwa kofi kwaibatanidzwa nenjodzi yakaderera yerufu nezvose zvikonzero ().

Izvi zvinonyanya kukosha kune vanhu vane chirwere cheshuga cheshuga. Imwe ongororo yakaratidza kuti vanonwa kofi vane 30% panjodzi yakaderera yerufu panguva yemakore makumi maviri ().

Kunwa kofi kwave kuchisanganiswa nenjodzi yakaderera yerufu mune vangango tarisisa ekuongorora, kunyanya kune vanhu vane chirwere cheshuga cheshuga.

7. Kofi Inotakurwa Nezvinodyiwa uye Maantioxidants

Kofi haisi mvura nhema chete.

Mazhinji emakemikari ari mumabhinzi ekofi anoigadzira muchinwiwa chekupedzisira, icho chine huwandu hwakakwana hwevhitamini nemaminerari.

Imwe kapu yekofi ine (28):

• 6% yeiyo RDA ye pantothenic acid (vitamini B5)
• 11% yeiyo RDA ye riboflavin (vitamini B2)
• 2% yeiyo RDA yeNiacin (B3) uye thiamine (B1)
• 3% yeiyo RDA ye potasium uye manganese

Zvinogona kunge zvisingaite kunge zvakawanda, asi kana iwe ukanwa makapu akati wandei ekofi pazuva saka zvinokurumidza kuwedzera.

Asi hazvisi izvo chete. Kofi zvakare ine yakawanda muhombe ma antioxidants.

Muchokwadi, kofi ndechimwe chezvinhu zvikuru zvinopa antioxidants muWestern diet, kunyangwe ichipfuura michero yakawanda nemiriwo (,, 31).

Kofi ine huwandu hwakadzikama hwevitamini uye mamineral. Ichowo chimwe chezvinhu zvikuru zvinopa antioxidants mukudya kwemazuva ano.

Icho Chinokosha

Kunyangwe zviyero zvakaenzana zvekofi zvakakunakira iwe, kunwa nzira yakawandisa kwazviri kunogona kukuvadza.

Zvakare, ramba uchifunga kuti humwe humbowo hauna kusimba. Zvizhinji zvezvidzidzo zviri pamusoro izvi zvaionekwa mune zvakasikwa. Zvidzidzo zvakadaro zvinogona kungoratidza kushamwaridzana, asi hazvigone kuratidza kuti kofi yakakonzera mabhenefiti.

Kana iwe uchida kuve nechokwadi chekugona kwehutano mabhenefiti ekofi, dzivisa kuwedzera shuga. Uye kana kunwa kofi kunokanganisa kurara kwako, usanwa mushure memaviri masikati.

Asi pakupedzisira, chinhu chimwe chinobata chokwadi: kofi inogona kungova chinwiwa chine hutano pasi.