Izindlela Ezi-8 Zokwenza Ikhofi Yakho Iphile kahle

-Delile

• 1. Ayikho i-Caffeine Ngemuva kwe-2 PM.
• 2. Ungalayishi Ikhofi Lakho Noshukela
• 3. Khetha Umkhiqizo Wekhwalithi, Okuncanyelwayo I-Organic
• 4. Gwema Ukuphuza ngokweqile
• 5. Faka Isinamoni kwenye Ikhofi Yakho
• 6. Gwema Amakhemikhali Anezinga Eliphansi Nelokufakelwa
• 7. Faka Ukhokho Okhona KuKofi Yakho
• 8. Brew Coffee Yakho Usebenzisa Isihlungi Sephepha
• Okusemqoka

Ikhofi ngesinye seziphuzo ezithandwa kakhulu emhlabeni. Ochwepheshe abaningi bezempilo bakholelwa ukuthi futhi kungenye yezinto ezinempilo kakhulu.

Kwabanye abantu, kungumthombo owodwa omkhulu wama-antioxidants ekudleni, okweqa izithelo nemifino kuhlangene (,).

Nawa amathiphu ambalwa wokuguqula ikhofi lakho lisuke enempilo libe yimiqemane.

1. Ayikho i-Caffeine Ngemuva kwe-2 PM.

Ikhofi ingenye yemithombo yemvelo ecebe kakhulu ye-caffeine ekudleni.

I-caffeine iyisikhuthazi, okungenye yezizathu ezinkulu zokuthi ikhofi ithandwa kangaka. Ikunika amandla futhi kukusiza ukuthi uhlale uphapheme lapho uzizwa ukhathele ().

Kepha uma uphuza ikhofi ntambama, kungaphazamisa ukulala kwakho. Ukulala kabi kuhlotshaniswa nazo zonke izinhlobo zezinkinga zempilo (,).

Ngalesi sizathu, kubalulekile ukuthi ungaphuzi ikhofi ntambama. Uma kufanele, khetha i-decaf noma ukhethe inkomishi yetiye esikhundleni sayo, equkethe i-caffeine encane kakhulu kunekhofi ().

Ukuyeka ikhofi ngemuva kuka-2-3. umhlahlandlela omuhle. Lokho kusho ukuthi, akuwona wonke umuntu ozwela ngokulinganayo ku-caffeine, futhi abanye abantu bangalala kahle nje noma ngabe bebephuze ikhofi emini.

Noma kunjalo, uma uzizwa sengathi ungakhuphula ubuthongo bakho, ukugwema ikhofi ntambama kakhulu kungaba isu eliphumelelayo.

Kunezinye izindlela eziningi ongathuthukisa ngazo ikhwalithi yakho yokulala. Funda le ndatshana ukuthola amathiphu amaningi asuselwa kusayensi.

Ukuphuza ikhofi ngemuva kosuku kungaphazamisa ikhwalithi yakho yokulala. Ukugwema ikhofi ngemuva kuka-2-3. mhlawumbe umqondo omuhle.

2. Ungalayishi Ikhofi Lakho Noshukela

Yize ikhofi liphilile ngokwalo, ungaliguqula kalula libe yinto eyingozi.

Indlela engcono yokwenza lokho ukufaka inqwaba yoshukela kuyo. Ushukela ongeziwe ngokusobala ungenye yezithako ezimbi kakhulu ekudleni kwanamuhla.

Ushukela, ikakhulukazi ngenxa yenani eliphezulu le-fructose, uxhunyaniswe nazo zonke izinhlobo zezifo ezinzima njengokukhuluphala nesifo sikashukela ().

Uma ungeke ucabange ukuhlala impilo yakho ngaphandle kwesiphuzo ekhofi lakho, sebenzisa isiphuzo semvelo njenge-stevia.

Kunezindlela eziningi onganciphisa ngazo ukudla ushukela owengeziwe ngisho nangaphezulu. Nawa amanye amasu ayi-14.

Gwema ukufaka ushukela ekhofi lakho. Uma uguqula ikhofi yakho njalo ibe yinto enoshukela, ungahle ususe izinzuzo zayo jikelele zezempilo.

3. Khetha Umkhiqizo Wekhwalithi, Okuncanyelwayo I-Organic

Izinga lekhofi lingahluka kakhulu ngokuya ngendlela yokucubungula nokuthi ubhontshisi wekhofi ukhule kanjani.

Ubhontshisi wekhofi uvame ukufuthwa ngemithi yokubulala izinambuzane namanye amakhemikhali angakaze enzelwe ukusetshenziswa kwabantu ().

Kodwa-ke, imiphumela yezempilo yezibulala-zinambuzane ekudleni iyimpikiswano. Okwamanje kunobufakazi obulinganiselwe bokuthi bangela ukulimala lapho kutholakala emazingeni aphansi kumkhiqizo.

Noma kunjalo, uma ukhathazekile ngokuqukethwe kwe-pesticides yekhofi lakho, cabanga ukuthenga ubhontshisi wekhofi we-organic. Kufanele ziqukathe inani eliphansi kakhulu lemithi yokubulala izinambuzane.

Uma ukhathazekile ngokungcoliswa kwezibulala-zinambuzane ekhofi lakho, khetha ikhwalithi, uhlobo lomkhiqizo.

4. Gwema Ukuphuza ngokweqile

Ngenkathi ukuphuza ikhofi ngokulingene kunempilo, ukuphuza kakhulu kunganciphisa izinzuzo zako jikelele.

Ukudla ngokweqile i-caffeine kungaba nemiphumela engemihle ehlukahlukene, yize ukuzwela kwabantu kuyehluka ().

Ngokuvamile, i-Health Canada incoma ukuthi ingeqi ku-1.1 mg ngekhilogremu (2.5 mg ngekg) ngayinye yesisindo somzimba ngosuku ().

Njengoba kunikezwe ukuthi inkomishi yekhofi emaphakathi ingaqukatha ama-95 mg we-caffeine, lokhu kufana cishe nezinkomishi ezimbili zekhofi ngosuku ngomuntu osinda ngamakhilogremu angama-80 (80 kg) ().

Kodwa-ke, inani eliphakeme kakhulu le-caffeine (400-600 mg) ngosuku (cishe izinkomishi ezi-4-6) alihlotshaniswa nanoma yimiphi imiphumela emibi kubantu abaningi ().

Funda le ndatshana ngolwazi oluningiliziwe mayelana nenani le-caffeine etholakala kuziphuzo ezahlukahlukene zekhofi.

Ukuphuza ikhofi kumayelana nokulinganisa izingozi nezinzuzo zalo. Lalela umzimba wakho futhi ungadli okungaphezu kwalokho ongakubekezelela kahle.

Ukuphuza ikhofi eliningi kungadala imiphumela emibi. Kodwa-ke, lokhu kuya ngenani le-caffeine esetshenzisiwe nokubekezelelana ngakunye.

5. Faka Isinamoni kwenye Ikhofi Yakho

Isinamoni yisinongo esihlwabusayo esihlangana kahle kakhulu nokunambitheka kwekhofi.

Ucwaningo lukhombisa ukuthi isinamoni lehlisa ushukela egazini, i-cholesterol kanye ne-triglycerides kubantu abanesifo sikashukela ().

Uma udinga ukunambitheka okuthile, zama ukufaka ideshi lesinamoni. Kuyinto enhle ngokumangazayo.

Ukwehlisa ubungozi bemiphumela emibi engaba khona, khetha iCeylon cinnamon esikhundleni seCassia cinnamon ejwayelekile, uma kungenzeka.

Nonga ikhofi lakho ngodwi lwesinamoni. Akugcini nje ngokunambitha okuhle, futhi kungathuthukisa impilo yakho.

6. Gwema Amakhemikhali Anezinga Eliphansi Nelokufakelwa

Ama-ayisikhilimu wezohwebo aphansi kanye nawokuzenzela athambekele ekusetshenzisweni kakhulu futhi angaba nezithako ezingabazisayo.

Kodwa-ke, akukho lucwaningo oluningi ngemiphumela yezempilo yabakhilimu bekhofi okungewona obisi. Okuqukethwe kuyahlukahluka ngohlobo lomkhiqizo, kanti ezinye zingaba nempilo enhle kunezinye.

Noma kunjalo, okuphelele, ukudla kwemvelo ngokuvamile kuyindlela engcono.

Esikhundleni se-creamer engeyona yobisi, cabanga ukufaka ukhilimu ogcwele amafutha ekhofi lakho, okungcono kusuka ezinkomeni ezondliwe ngotshani.

Ucwaningo lukhombisa ukuthi imikhiqizo yobisi inezakhamzimba ezithile ezibalulekile. Isibonelo, ubisi luwumthombo omuhle kakhulu we-calcium futhi lunganciphisa ubungozi be-osteoporosis kanye ne-bone fractures ().

Ngokwengeziwe, ubisi lwezinkomo ezondliwa ngotshani luqukethe uvithamini K othile, nawo oxhunyaniswe nempilo yethambo ethuthukisiwe ().

Ama-ayisikhilimu angewona obisi acutshungulwa kakhulu futhi angaqukatha izithako ezingabazisayo. Uma uthanda ukukhipha ikhofi lakho nge-creamer, cabanga ukukhetha ubisi noma ukhilimu ophelele.

7. Faka Ukhokho Okhona KuKofi Yakho

Ukhokho ulayishwe ngama-antioxidants futhi uhlotshaniswa nazo zonke izinhlobo zezinzuzo zezempilo, kufaka phakathi nokwehla kwengozi yesifo senhliziyo (,).

Zama ukwengeza udwi we-cocoa powder ekhofi lakho ukuthola ukunambitheka okuthile okungeziwe.

I-Caffè mocha, inguqulo ye-caffè latte ene-chocolate, inikezwa ezindaweni eziningi zokuphekela. Noma kunjalo, i-caffè mocha ivame ukuba noshukela-ushukela.

Ungazenzela kalula ekhaya bese weqa ushukela ongeziwe.

Ungahlanganisa izinzuzo zekhofi noshokoledi omnyama ngokungeza udwi wecocoa powder ekhofi lakho.

8. Brew Coffee Yakho Usebenzisa Isihlungi Sephepha

Ikhofi elibilisiwe liqukethe i-cafestol, i-diterpene engakhuphula amazinga e-cholesterol egazini (,).

Kodwa-ke, ukunciphisa amazinga ayo kulula. Vele usebenzise isihlungi sephepha.

Ukwenza ikhofi ngesihlungi sephepha kwehlisa ngempumelelo inani le-cafestol kepha kuvumela i-caffeine nama-antioxidants anenzuzo ukuthi adlule ().

Kodwa-ke, icafestol ayiyimbi yonke. Izifundo zakamuva kumagundane zikhombisa ukuthi inemiphumela elwa nesifo sikashukela ().

Ikhofi liqukethe i-cafestol, ikhompiyutha engakhuphula amazinga e-cholesterol egazini. Unganciphisa inani le-cafestol ekhofi lakho ngokusebenzisa isihlungi sephepha.

Okusemqoka

Ikhofi yisiphuzo esidumile esaziwa ngemiphumela yaso evuselelayo.

Ukuphuza kakhulu ikhofi kuxhunyaniswe nezinzuzo ezahlukahlukene zezempilo.Kodwa-ke, kunezindlela eziningana ongathuthukisa ngazo lezi zinzuzo ngokuqhubekayo.

Okubaluleke kakhulu, gwema ukulayisha ikhofi lakho noshukela ongeziwe. Esikhundleni salokho, unganambitha ikhofi lakho ngokungeza ideshi lesinamoni noma ukhokho.

Futhi, cabanga ukuyeka ikhofi ntambama nakusihlwa, ngoba kungaphazamisa izinga lokulala kwakho.

Ngokulandela amathiphu angenhla, ungenza inkomishi yakho yekhofi ibe nempilo enhle.