Izinzuzo Ezi-7 Zempilo Zekhofi

-Delile

• 1. Yilwa nokukhathala
• 2. Gwema ukucindezeleka
• 3. Vimbela umdlavuza
• 4. Vimbela futhi uthuthukise ikhanda
• 5. Khuthaza ukunciphisa umzimba
• 6. Thuthukisa ukukhuthazela kubasubathi
• 7. Vikela inhliziyo
• Indlela enhle yokudla ikhofi
• Ungakanani ikhofi ongalidla ngosuku
• Ingabe ikhofi + isihlwathi siyamangaza ukulala futhi landisa ukugxila?

Ikhofi yisiphuzo esinama-antioxidants amaningi nezinye izakhamzimba ezivuselelayo, njenge-caffeine, isibonelo, esiza ukuvikela ukukhathala nezinye izifo, njengomdlavuza nezinkinga zenhliziyo. Ngaphezu kwalokho, kuphinde kwatholakala ukuthi ikhofi isiza ukulwa nokudangala ngokuthuthukisa imizwa nokuqinisekisa isimo.

Kodwa-ke, kuye kwabonakala ukuthi i-caffeine ingakhuphula umfutho wegazi kubantu abayizwelayo, ababhemayo noma abanezinga eliphezulu lokucindezeleka noma ukukhathazeka. Ngakho-ke, kuhle ukuthi idliwe ngamanani aphakathi.

1. Yilwa nokukhathala

Ngoba icebile nge-caffeine namanye ama-bioactive compounds, ikhofi lisiza ukulwa nokukhathala, ukuthuthukisa inkumbulo, ukuqapha kanye nokubona, ngaphezu kokukhulisa ikhono lokugxila ekwenzeni imisebenzi elula, ukuzwa, ukugcinwa kokubukwa kwesikhathi nokuncipha kobuthongo.

Ngaphezu kwalokho, yandisa amazinga wamandla, ngoba ithuthukisa ukwanda kwamahomoni athile asiza ukwenza kusebenze ama-neuron, okudingeka ukuthi kufakwe ama-75 mg we-caffeine (1 inkomishi ye-espresso), okungenani, ukuze ibe nale miphumela.

Kodwa-ke, kubalulekile ukwazi ukuthi imiphumela iyahluka kuye ngomuntu nomuntu, njengoba kuya ngekhono umuntu ngamunye analo lokusebenzisa i-caffeine futhi ayiqede emzimbeni.

2. Gwema ukucindezeleka

Ukusetshenziswa okulinganiselwe kwe-caffeine kusiza ukuvimbela ukucindezeleka ngoba kuthinta kahle isimo sengqondo, imizwa nokusebenza kwengqondo ngenxa yomphumela wayo ovuselelayo ohlelweni lwezinzwa oluphakathi.

Ngaphezu kwalokho, ukusetshenziswa kwekhofi kuxhumene nemikhuba yokuphila komphakathi, okukhuthaza ukuhlangana nabanye abantu futhi kukhulise inhlalakahle yomuntu siqu.

3. Vimbela umdlavuza

Olunye ucwaningo lukhombisa ukuthi ikhofi lisiza ukuvikela izinhlobo ezithile zomdlavuza, njengesifuba, i-ovary, isikhumba, isibindi, i-colon kanye ne-rectum, njengoba iqukethe ama-antioxidants afana ne-chlorogenic acid, i-caffeine, i-tocopherols, i-melanoidins kanye ne-phenolic compounds, isibonelo, evikela amaseli omonakalo odalwe ama-radicals wamahhala futhi anciphise ukuvuvukala emzimbeni.

4. Vimbela futhi uthuthukise ikhanda

Ikhofi lisiza ekwehliseni nasekuvikeleni ikhanda elibuhlungu, njengoba lithuthukisa ukusikwa kwemithambo yobuchopho, livimbele ubuhlungu. Olunye ucwaningo lukhombisa ukuthi umthamo wokwelashwa kulezi zimo kumele okungenani ube yi-100 mg ngosuku.

Futhi ungathola ekhemisi amaphilisi ezinhlungu ambalwa aqukethe i-caffeine, ngoba yandisa umphumela womuthi futhi, ngokubambisana, ilwa ngempumelelo enkulu izinhlobo ezahlukahlukene zekhanda, kufaka phakathi i-migraine.

5. Khuthaza ukunciphisa umzimba

Olunye ucwaningo lukhombisa ukuthi ukusetshenziswa kwekhofi kukuthanda ukwehla kwesisindo, njengoba kuqukethe izinto eziningana ezisebenzayo ezingathinta imetabolism futhi zikukhuthaze, njenge-caffeine, i-theobromine, i-chlorogenic acid ne-theophylline, ngokwesibonelo.

Lezi zinhlanganisela ze-bioactive zidala ukuthi umzimba uchithe ama-calories amaningi bese ushisa amanoni amaningi, uncamela ukwehlisa isisindo.

6. Thuthukisa ukukhuthazela kubasubathi

Ukusetshenziswa kwe-caffeine kwandisa amazinga e-adrenaline egazini, kuthuthukisa ukukhuthazela nokuxhumanisa kurakethi nakwezemidlalo enamandla kakhulu njengokugijima, ukubhukuda nokugwedla, ngokwesibonelo.

Ezinye izifundo ziphakamisa ukusebenzisa i-3 mg ye-caffeine nge-kg yesisindo somzimba ihora elilodwa ngaphambi kokuzivocavoca.

7. Vikela inhliziyo

Ikhofi linothile kuma-antioxidants futhi linemiphumela yokulwa nokuvuvukala, izinto ezisiza ukuvikela amaseli emonakalweni omkhulu wamahhala futhi zinciphise ukumelana ne-insulin, ngaleyo ndlela zivikele inhliziyo nokunciphisa ubungozi bokuhlaselwa yinhliziyo.

Ngaphezu kwalokho, kuthanda ukwanda kwe-cholesterol enhle, i-HDL, ebhekwa njengokuvikela inhliziyo, kanye nokwehla kwe-cholesterol embi, i-LDL.

Indlela enhle yokudla ikhofi

Indlela engcono yokuphuza lesi siphuzo ikhofi elihlungiwe, njengoba ikhofi ebilisiwe iqukethe inani eliphakeme lama-hydrocarbon anepolycyclic anephunga elimnandi, into evumela ushintsho ku-DNA yamaseli nokuvela komdlavuza. Lokhu kungenxa yokuthi ukubilisa impuphu yekhofi kubanga okuningi kwalokhu okubanga umdlavuza, okwenza lesi siphuzo esibilisiwe siqukethe okuphindwe kahlanu kulezi zinto kunekhofi elihlungiwe.

Ngakho-ke, okuhle ukuthi ikhofi lenziwa uhlobo oluthile, kudluliswa amanzi ashisayo ngesihlungi ngopuphu wekhofi, ngoba ngaphezu kwezinto ezinomdlavuza, isihlungi siphinde sisuse iningi lezinto ezenza ukwanda kwe-cholesterol. Ngaphezu kwalokho, ikhofi elisheshayo nalo alibeki bungozi kwezempilo futhi lingadliwa ngamanani alinganiselayo ukuze kungabangeli ukuqwasha nokushaya kwenhliziyo.

Ungakanani ikhofi ongalidla ngosuku

Kubantu abadala abadala, inani eliphakanyisiwe le-caffeine lingu-400 mg ngosuku, noma kunjalo lelo nani liyahluka ngokuya ngohlobo lwekhofi elidliwayo, ngoba okuqukethwe kungahluka. Inkomishi ye-espresso ingaqukatha cishe i-77 mg ye-caffeine nekhofi ejwayelekile, isibonelo, i-163 mg.

Endabeni yabesifazane abakhulelwe noma abesifazane abahlela ukukhulelwa, ukusetshenziswa kwe-caffeine ngosuku kufanele kube phakathi kuka-200 kuya ku-300 mg. Endabeni yabesifazane abakhulelwe, ukusetshenziswa ngokweqile kwe-caffeine kungakhuphula ubungozi bokukhulelwa kwesisu noma ukubambezeleka ekukhuleni kwengane, ikakhulukazi lapho kudliwe ngaphezu kuka-600 mg. Lokhu kungabangelwa ukuthi i-caffeine isuswa kancane emzimbeni uma iqhathaniswa nomuntu ojwayelekile, ngakho-ke, ukuphuza ikhofi izikhathi eziningana ngosuku kungadala ukuthi inani le-caffeine likhuphuke kakhulu.

Ngaphezu kwalokho, kwabesifazane abancancisayo, isincomo ukuthi kudliwe ikhofi engaphezulu kwama-200 mg ngosuku, njengoba i-caffeine ingadluliselwa obisini lwebele futhi iphakamise cishe ihora elilodwa ngemuva kokusetshenziswa. Ngakho-ke, uma umama ephuze ikhofi, kunconywa ukuthi ukuncelisa ibele kwenziwe ngokushesha ngemuva kwalokho, ukuze umzimba ube nesikhathi esithe xaxa sokuqeda le nto ngaphambi kokuba ukuncelisa kwenzeke futhi.

Abantu abanezinkinga zenhliziyo nemithambo yegazi noma ukukhuphuka kwengcindezi yegazi kufanele banciphise ukusetshenziswa kwabo, njengoba inani elinconyelwe lezi zimo alinasiqiniseko, futhi izifundo ezengeziwe ziyadingeka.

Ingabe ikhofi + isihlwathi siyamangaza ukulala futhi landisa ukugxila?

Isu elihle kakhulu lokulwa nokozela ngemuva nje kwesidlo sasemini noma phakathi kwamabili, ngokwesibonelo, ukuphuza inkomishi eyodwa yekhofi elimnyama bese uthatha isihlwathi semizuzu engama-20 ngemuva nje. Lezi zindlela ezimbili ndawonye zibizwa ngeCofi NAP, futhi zithanda ukusebenza kwengqondo, okushiya uhlelo lwezinzwa luphumule futhi lusebenze olunye usuku lokusebenza. Lokhu kungenxa yokuthi i-caffeine nokuphumula kuzosusa i-adenosine enqwabelene ebuchosheni, nokuyinto edala ukukhathala nobunzima bokugxila.

Yize nje inkomishi eyodwa yekhofi yanele ukukwenza uzizwe ukhuthele futhi ugxile, lapho ukhathele kakhulu, ungahle udinge inani elikhulu lekhofi. Ngaphezu kwalokho, akunconywa ukuthi ulale isikhathi eside ukuze ungalali, ngoba uma kungekho ithuba lokulala okungenani imizuzu engama-90, umuntu uzophaphama ekhathele kakhulu. Bona izinyathelo ezilula eziyi-8 zokulala ngokushesha.