Izindlela Ezi-9 Zokwenza Ikhofi (Futhi Kungani Kufanele Uzizame)

-Delile

• 1. Chicory Coffee
• 2. Itiye leMatcha
• 3. Ubisi lwegolide
• 4. Amanzi Elamula
• 5. Yerba Mate
• 6. Itiye le-Chai
• 7. Itiye leRooibos
• 8. I-Apple Cider Vinegar
• 9. Kombucha
• Okusemqoka

Ikhofi yisiphuzo sokuya ekuseni kwabaningi, kanti abanye bakhetha ukungasiphuzi ngenxa yezizathu eziningi.

Kwabanye, inani eliphakeme le-caffeine - 95 mg ngesikhathi sokuphaka - lingadala ukwethuka nokuphazamiseka, okwaziwa nangokuthi "ama-jitters." Kwabanye, ikhofi lingadala ukucindezeleka kokugaya ukudla nekhanda.

Abaningi bamane abanendaba nokunambitheka okumunyu noma banesithukuthezi ngenkomishi yabo ejwayelekile yasekuseni yejoe.

Nazi izindlela ezi-9 ezimnandi zekhofi ongazama ngazo.

1. Chicory Coffee

Njengobhontshisi wekhofi, izimpande ze-chicory zingosa, zigaywe bese ziphekwa zibe isiphuzo esiphundu esishisayo. Inambitheka ngokufana kakhulu nekhofi kepha ayinayo i-caffeine.

Futhi ingumthombo ocebile we-inulin. Le fibre encibilikayo ingasiza ekugayeni ukudla futhi isekele isisu esinempilo ngokukhuthaza ukukhula kwamagciwane azuzisayo - ikakhulukazi I-Bifidobacteria futhi I-Lactobacilli ().

Ngaphezu kwalokho, ingakhuthaza i-gallbladder yakho ukuthi ikhiqize i-bile eningi, engasiza ekugayeni amafutha ().

Izimpande ze-chicory zingatholwa ngaphambi komhlabathi futhi zosiwe, ngakho-ke kulula ukuzilungiselela. Mane uyipheke njengezindawo ezivamile zekhofi - kumenzi wekhofi wokuhlunga, umshini weFrance noma umshini we-espresso.

Sebenzisa izipuni ezimbili zezizathu zawo wonke ama-ounces ayisithupha (180 ml) wamanzi, noma ulungise lesi silinganiso ngokuya ngokuncamelayo.

Khumbula ukuthi impande ye-chicory ingadala izimpawu zokugaya ukudla kwabanye abantu. Yize i-inulin ilungele impilo yakho, ingaba nemiphumela emibi njengokuqunjelwa kanye negesi ().

Ngaphezu kwalokho, kufanele uvikele impande ye-chicory uma ukhulelwe noma uncelisa ngoba ucwaningo ngokuphepha kwalo ngaphansi kwalezi zimo alutholakali.

Izimpande zeChicory zinambitheka okufana nekhofi kepha ayinayo i-caffeine futhi iphezulu kakhulu ku-fiber inulin ezuzisayo, engasiza ekugayweni nasekusekeleni isisu esinempilo.

2. Itiye leMatcha

IMatcha uhlobo lwetiye eluhlaza elenziwe ngokubhaka, ukumisa nokugaya amaqabunga e- UCamellia sinensis tshala ube yimpuphu ecolekileyo.

Ngokuphikisana netiye eliluhlaza eliphekwayo, udla lonke iqabunga. Ngalesi sizathu, uthola umthombo ogxile kakhulu wama-antioxidants - i-epigallocatechin gallate (EGCG), ikakhulukazi ().

Izinzuzo eziningi ezihlongozwayo ze-matcha zenziwa yi-EGCG. Isibonelo, ucwaningo lokuhlola lubonisa ukuthi ukusetshenziswa kwetiye eluhlaza okotshani njalo kunganciphisa ubungozi bokuba nomfutho wegazi ophezulu ().

Itiye elihlaza nalo lihlotshaniswa nesisindo esinciphile kanye namafutha omzimba, kanye nengozi ephansi yohlobo lwesifo sikashukela sohlobo 2 ().

IMatcha ine-flavour entsha, abanye abayichaza njengomhlaba.

Ukulungiselela:

1. Hlunga amathisipuni ayi-1-2 we-matcha powder esitsheni se-ceramic usebenzisa i-strain strainer enhle.
2. Faka amanzi ashisayo, kodwa hhayi abilayo - izinga lokushisa lamanzi kufanele libe cishe ku-160-170 ° F (71-77 ° C).
3. Hlanganisa kancane kuze kube yilapho i-powder ichithwa, bese ushaya emuva naphambili. I-whisk yetiye yendabuko, ebizwa ngokuthi i-chasen, isebenza kahle kakhulu.
4. Itiye selilungile uma ifomu lokukhanya selikhanya. Ungazama futhi ukufaka inkomishi engu-1 (237 ml) yobisi olushubile noma okunye okungelona okobisi lwetayi le-matcha elinokhilimu.

Ngoba udla lonke iqabunga, i-matcha imvamisa iphakeme ku-caffeine kunetiye evuthiwe ejwayelekile futhi kwesinye isikhathi iphakeme kunekhofi. Inani ekukhonzeni ngakunye lingahluka kakhulu, ngobubanzi obungu-35-250 mg inkomishi ngayinye ().

Itiye lakwaMatcha linikela ngama-antioxidants amaningi anenzuzo ekukhonzeni okukodwa. Ngokuya ngokuthi ilungiselelwe kanjani, ingahle ibe ne-caffeine eningi noma engaphansi kunekhofi.

3. Ubisi lwegolide

Ubisi lwegolide luyindawo ecebile, engenayo i-caffeine yekhofi.

Lesi siphuzo esifudumele sifaka izinongo ezivuselelayo ezifana nojinja, isinamoni, upelemeri nopelepele omnyama. Ezinye izengezo ezivamile zifaka i-cardamom, i-vanilla noju.

Ngaphandle kokunikeza isiphuzo sakho umbala omuhle wegolide, i-turmeric ingaba nezakhiwo ezinamandla ezilwa nokuvuvukala ngenxa ye-curcumin enamandla yamakhemikhali (,).

Ngaphezu kwalokho, upelepele omnyama ukwandisa ikhono lomzimba wakho lokumunca i-curcumin, njengamafutha. Ngakho-ke, ungahle uthande ukucabanga ukusebenzisa lonke ubisi uma uqhathanisa nonamafutha kulesi siphuzo (, 10).

Ungalungisa ubisi oluyisisekelo lwegolide cishe emizuzwini emihlanu. Nakhu ukuthi:

1. Epanini, hlanganisa inkomishi eyodwa yobisi (237 ml) yobisi noma okunye okungelona okobisi ne-1/2 isipuni se-turmeric yomhlabathi, isipuni esingu-1/4 sesinamoni, isipuni esingu-1/8 se-ginger womhlabathi kanye ne-pinch emnyama. Ngokuzithandela, engeza uju ukunambitha.
2. Ukufudumeza ingxube ekushiseni okuphansi kuya kokuphakathi, uvuselele njalo ukugwema ukuvutha.
3. Uma usushisiwe, uthele isiphuzo emgodini bese ujabulela.

Ubisi lwegolide luyindlela ecebile, engenayo i-caffeine yekhofi engaba nemiphumela yokulwa nokuvuvukala.

4. Amanzi Elamula

Ukushintsha isiphuzo sakho sasekuseni akudingeki kube nzima. Amanzi kalamula ayindlela enhle yokuqala usuku lwakho.

I-calorie- ne-caffeine futhi inikeza umthamo owanele we-vitamin C.

Njenge-antioxidant, uvithamini C udlala indima kumasosha akho omzimba futhi uvikela isikhumba sakho ekulimaleni kwelanga. Kubalulekile ekwakheni i-collagen, iphrotheni enikeza ukwakheka okuyisisekelo kwesikhumba sakho, imisipha nemisipha (,,).

Ingilazi eyodwa kuphela yamanzi kalamula - elungiswe ngokufaka ujusi wengxenye kalamula (isipuni esingu-1 noma u-15 ml) enkomishini e-1 (237 ml) yamanzi abandayo - ihlinzeka ngo-10% we-RDI yakho ku-vitamin C (14).

Ungangeza nezinye izithelo namakhambi ezinhlobonhlobo zama-flavour - ukhukhamba, i-mint, i-watermelon ne-basil ezinye zezinketho ezithandwayo.

Amanzi kalamula ayindlela elula nokho eqabulayo yokuqala usuku lwakho efuthwe ngamanzi futhi enezikhuthazi zama-antioxidants.

5. Yerba Mate

I-Yerba mate iyitiye elenziwe ngemvelo eline-caffeine elenziwe ngamaqabunga omisiwe esihlahla sase-South American holly, llex paraguriensis ().

Uma ufuna indawo yekhofi kodwa ungafuni ukuhlukana ne-caffeine yakho yasekuseni, i-yerba mate iyisinqumo esihle.

Inkomishi eyodwa (237 ml) iqukethe cishe i-78 mg ye-caffeine, efana nokuqukethwe yi-caffeine enkomishini yekhofi emaphakathi ().

I-Yerba mate nayo ilayishwe izinhlanganisela zezitshalo ezizuzisayo ezisebenza njengama-antioxidants. Eqinisweni, ezinye izifundo ziphakamisa ukuthi kungaba ngaphezulu kuma-antioxidants kunetiye eluhlaza ().

Ngokwengeziwe, iqukethe amaminerali amaningana namavithamini, kufaka phakathi i-riboflavin, i-thiamine, i-phosphorus, i-iron, i-calcium namavithamini C no-E ().

Inokunambitheka okutholakele, okungachazwa njengokubabayo noma ukubhema. Ngendlela yendabuko, i-yerba mate ilungiswa emhlangeni we-yerba mate futhi idliwe ngotshani bensimbi, ingeza amanzi njengoba uwaphuza.

Ukuze wenze ukuphuza i-yerba mate kube lula, ungaphinda wehle amaqabunga usebenzisa itiye noma uthenge izikhwama zetiye ze-yerba mate. Kulezi zimo, vele ukhiphe amaqabunga emanzini ashisayo imizuzu engu-3-5 bese ujabulele.

Ngaphandle kwezinzuzo zezempilo ezishiwo yi-yerba mate, kufanele uyiphuze ngokulinganisela. Izifundo zixhumanise ukufakwa okuphezulu, okujwayelekile kwamalitha ayi-1-2 ngosuku namanani akhuphukile ezinhlobo ezithile zomdlavuza (,,).

I-Yerba mate inikela inani elifanayo le-caffeine kukhofi kanye ne-riboflavin, i-thiamine, i-phosphorus, i-iron, i-calcium namavithamini C no-E. Futhi kulayishwe ngama-antioxidants.

6. Itiye le-Chai

Itiye le-Chai luhlobo lwetiye elimnyama elihlanganiswe namakhambi aqinile nezinongo.

Yize iqukethe i-caffeine encane (47 mg) kunekhofi, ucwaningo lukhombisa ukuthi itiye elimnyama lisengathuthukisa ukuqapha kwengqondo (19,,).

Itiye elimnyama neliluhlaza zombili zenziwa nge- UCamellia sinensis isitshalo, kepha itiye elimnyama lenza inqubo yokuvutshelwa, eguqula ukwakheka kwayo kwamakhemikhali. Zombili lezi zinhlobo zibonakala zinezici ezinamandla zokulwa ne-antioxidant ().

Yize kudingeka olunye ucwaningo, ezinye izifundo zokuhlola zixhumanise ukuphuza itiye elimnyama ngengozi ephansi yesifo senhliziyo (,,).

Ngaphandle kwezinzuzo zayo ezingaba khona zezempilo, itiye le-chai linokunambitheka okuqinile nephunga eliduduzayo.

Kunezindlela zokupheka eziningi, kepha nansi indlela eyodwa elula yokulungisa izinkomishi ezi-2 kusuka ekuqaleni:

1. Crush imbewu engu-4 ye-cardamom, ama-clove ama-4 nama-peppercorn ama-2 amnyama.
2. Epanini, hlanganisa izinkomishi ezi-2 (474 ​​ml) amanzi ahlungiwe, ucezu oluyisentimitha elilodwa (3 cm) lojinja omusha, induku eyodwa yesinamoni nezinongo ezichotshoziwe.
3. Letha ingxube kumathumba, bese ususa emlilweni.
4. Faka izikhwama zetiye ezimnyama ezi-2 ezisebenza kanye bese uvumela imephu imizuzu eyi-10.
5. Hlunga itiye libe yizinkomishi ezimbili bese ulijabulela.

Ukwenza i-chai chai latte, vele usebenzise inkomishi eyodwa yobisi (237 ml) yobisi noma enye indlela oyithandayo engeyona yobisi esikhundleni samanzi kule iresiphi engenhla.

Itiye le-Chai yitiye elimnyama elinongiwe elinambitheka enamandla kanye nenani elilinganiselwe le-caffeine. Ucwaningo lokuhlola lubonisa ukuthi itiye elimnyama lehlisa ingozi yesifo senhliziyo.

7. Itiye leRooibos

I-Rooibos noma itiye elibomvu yisiphuzo esingenayo i-caffeine esivela eNingizimu Afrika.

Ngokungafani nekhofi namanye ama-teas, i-rooibos iphansi kuma-antioxidants e-tannin, angasiza futhi aphazamise ukumuncwa kwensimbi (26).

Ngaphandle kokuqukethwe kwe-tannin ephansi, i-rooibos inikeza inani eliningi lama-antioxidants ().

Izifundo zikhawulelwe ngokweqile. Olunye ucwaningo lwe-test-tube lubonisa ukuthi i-rooibos ingasiza ukuvikela izifo zenhliziyo, kanti enye ithole amathuba okunciphisa ingozi yomdlavuza (,).

I-Rooibos inesikhathi esinde kakhulu kunama-teas amaningi futhi ukweqa ngokweqile akubangeli ukunambitheka okumunyu. Esikhundleni salokho, i-rooibos ine-flavour encane enomnandi, enezithelo.

Ukuzilungiselela inkomishi, sebenzisa okokuhlunga itiye ukwehla ngamathisipuni ayi-1-1.5 we-rooibos okuxekethile kuze kube yimizuzu eyi-10. Ngokuzithandela, ungangeza ulamula noju ukunambitha.

I-Rooibos iyitiye elingena-caffeine elinokunambitheka okuncane okumnandi nokunama-fruity. Inikeza ama-antioxidants amaningi futhi iphansi kuma-tannins, isakhi esiphazamisa ukumuncwa kwensimbi.

8. I-Apple Cider Vinegar

I-Apple cider viniga (ACV) yenziwa ngokubilisa ama-apula agayiwe kusetshenziswa imvubelo namagciwane.

Le nqubo ikhiqiza inhlanganisela ebizwa nge-acetic acid, engaba nemiphumela ezuzisayo ekuzweleni kwe-insulin kanye namazinga kashukela egazini, ngokwezifundo ezithile.

Isibonelo, ucwaningo oluthile lwathola ukuthi lapho abantu abane-insulin ukumelana bephuza amagremu angama-20 (0.5 wezipuni) ze-ACV ngaphambi kokudla, ukukhuphuka kwabo emazingeni kashukela egazi kwehliswe ngama-64%. Kodwa-ke, lo mphumela awubonwanga kubantu abanesifo sikashukela sohlobo 2 ().

Yize bungakabi bikho ubufakazi obuningi, i-ACV nayo ingakhuphula imizwa yokugcwala ngemuva kokudla futhi isize ngokuncipha kwesisindo (,, 33).

Isiphuzo esiyisisekelo se-AVC sihlanganisa izipuni eziyi-1-2 ze-apple cider uviniga ongaphekiwe noma ongahluziwe, inkomishi engu-1 (237 ml) yamanzi abandayo kanye nezipuni eziyi-1-2 zoju noma esinye isiphuzo esikhethwayo.

Ungaphuzi i-ACV ngaphandle kokuyixuba kuqala. I-ACV iqukethe u-4-6% we-acetic acid ongashisa umlomo nomphimbo. Ingaphinde iqede koqweqwe lwawo lwamazinyo uma isetshenziswa njalo, ngakho-ke kunconyelwa ukuswayipha amanzi ngaphambi nangemva kokuphuza i-ACV (,).

I-Apple cider uviniga iyindlela ehlukile engena-caffeine yekhofi engaba nemiphumela ezuzisayo emazingeni kashukela egazini. Kungasiza nasekunciphiseni isisindo.

9. Kombucha

IKombucha yenziwa ngokubilisa itiye elimnyama ngamagciwane, imvubelo noshukela.

Inqubo yokuvutshelwa idala ikoloni le-symbiotic lamagciwane nemvubelo, okuvame ukubizwa ngokuthi yi-SCOBY.

Ngemuva kokuvutshelwa, i-kombucha iqukethe ama-probiotic, i-acetic acid nama-antioxidants - konke okungaba nezinzuzo zezempilo (,).

Izifundo zezilwane kanye ne-test-tube ziphakamisa ukuthi i-kombucha ingakhuphula amasosha omzimba, ithuthukise amazinga e-cholesterol namazinga eglucose egazini kubantu abanesifo sikashukela. Kodwa-ke, izinzuzo zezempilo okushiwo kubantu ikakhulukazi ziyi-anecdotal (,,).

Ukwenza i-kombucha wedwa akunconyiwe ngenxa yengozi enkulu yokungcola kwamagciwane ayingozi (,).

Kodwa-ke, kunezinhlobo ezingenakubalwa ezitholakalayo ezentengiselwano ezingalethi izinga elifanayo lobungozi.

IKombucha itiye elimnyama elibilisiwe eliqukethe ama-probiotic, i-acetic acid nama-antioxidants. Izifundo eziningi zezilwane ziphakamisa izinzuzo ezingaba khona zezempilo, kepha zimbalwa ezenziwe kubantu.

Okusemqoka

Ngenkathi ikhofi inezinzuzo zalo eziningi zezempilo, kungenzeka kungabi ngawe.

Noma kunjalo, kunezinye izinketho eziningi. Abaningi baze banikeze nezinzuzo ikhofi alikwazi, njengamakhambi acebile e-antioxidant nezinongo, ama-probiotic kanye ne-acetic acid.

Uma ufuna enye indlela enempilo yekhofi, iziphuzo ezikulolu hlu zifanele ukuzama.