Ingabe Ukudla Kwekhofi Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Isilinganiso sokudla kwe-Healthline: 3.25 koku-5
• Kuyini ukudla kwekhofi?
• Isebenza kanjani
• Izinzuzo ezingaba khona
• Kunganciphisa ukudla
• Kwangathi kungandisa umzimba
• Ama-Downsides
• I-caffeine eyeqile
• Ukubuya kwesisindo kungenzeka
• Akuphephile isikhathi eside
• Ingabe iphilile?
• Okubalulekile

Isilinganiso sokudla kwe-Healthline: 3.25 koku-5

Ukudla kwekhofi uhlelo olusha lokudla oluthola ukuthandwa ngokushesha.

Kubandakanya ukuphuza izinkomishi eziningana zekhofi ngosuku ngenkathi uvimbela ukudla kwakho kwekhalori.

Abanye abantu babike impumelelo yesikhashana esifushane ngokudla. Kodwa-ke, inezinkinga ezithile ezibalulekile.

Lo mbhalo ubuyekeza ukudla kwekhofi, kufaka phakathi izinzuzo ezingaba khona, ukwehla, nokuthi ngabe kunempilo yini.

UKULINGANISWA KWESIKOLO ESIKALAYO

• Amaphuzu esewonke: 3.25
• Fast kwesisindo: 3
• Ukwehla kwesisindo sesikhathi eside: 2
• Kulula ukulandela: 4
• Izinga lokudla okunempilo: 4

I-BOTTOM LINE: Ukudla kwekhofi kugcizelela ikhofi eceleni kokudla okuphelele ngenkathi kukhawulelwa ukudla okusetshenzisiwe namakhalori. Yize kungasiza ukwehla kwesisindo, uzoba nengozi enkulu yokuthola isisindo. Futhi, amanani ayo aphezulu e-caffeine angaba nemiphumela engemihle.

Kuyini ukudla kwekhofi?

Ukudla kwekhofi kwathandwa yincwadi ethi "The Coffee Lover's Diet" kaDkt Bob Arnot.

Encwadini, uDkt.U-Arnot uthi ukuphuza ikhofi izikhathi eziningana ngosuku kungakhuphula umzimba wakho, kushise amanoni amaningi, kuvimbe ukumunca ikhalori, futhi kwehlise nesifiso sakho sokudla.

Uphefumulelwe ukuthi abhale le ncwadi ngemuva kokutadisha abantu abahlala esiqhingini esincane saseGrisi i-Ikaria, esinabantu abaningi asebekhulile abaphilile.

Ukholelwa ukuthi impilo yabo nokuphila kwabo isikhathi eside kungumphumela wokudla kwabo ikhofi elinothe ngama-antioxidant.

Isebenza kanjani

Uhlelo lokudla ngekhofi lubandakanya ukuphuza okungenani izinkomishi ezi-3 (720 ml) zekhofi eyosiwe ngosuku. Ama-roast akhanyayo athambile e-polyphenol antioxidants kunama-roast amnyama (,).

UDkt Arnot ubeka ukubaluleka okukhethekile ohlotsheni lwekhofi olikhethayo nokuthi lwenziwa kanjani. Utusa ikhofi eyosiwe encane, ebhontshisi ephelele ongayigaya ekhaya bese uyilungiselela usebenzisa amanzi ahlungiwe.

Ekudleni, ungaba nekhofi eliningi ngendlela oyifunayo - i-caffeine noma i-decaffeinated - inqobo nje uma ufinyelela ubuncane bakho bezinkomishi ezi-3 (720-ml). Noma kunjalo, kufanele ugweme ukusebenzisa ushukela noma ukhilimu.

Uphinda ancoma ukuthi ubeke ukudla okukodwa ngosuku nge-home homemade, high-fiber, green smoothie. Izindlela zokupheka eziphakanyisiwe ze-smoothie ziyavela encwadini.

Okunye ukudla kwakho nokudla okulula ongakudla kumele kube nama-calories aphansi kanye namafutha futhi kube ne-fiber eningi okusanhlamvu, izithelo nemifino. Umbhali ubuye akhuthaze abafundi ukuthi bagweme ukudla okucutshungulwe kakhulu, njengokudla okubandayo nokudla okucwengileko kokudla okulula, bethanda ukudla okuphelele.

Encwadini, amasu wokudla kwesampula kaDkt. Arnot aqukethe cishe ama-calories ayi-1,500 ngosuku, okungenzeka ukuthi angama-calories ambalwa kakhulu kunalowo umuntu ojwayelekile awasebenzisayo.

Ukudla okufanele kwalokhu kudla kungabandakanya i-tofu nemifino egqugquzela-gazinga phezu kwelayisi elinsundu, noma isaladi lenkukhu eyosiwe ene-vinaigrette dressing.

Abanye abantu babike impumelelo yokulahlekelwa isisindo ngalokhu kudla, mhlawumbe ngenxa yokuvinjelwa kwekhalori okuhilelekile. Ngaphezu kwalokho, obunye ubufakazi bukhombisa ukuthi ikhofi lingasiza ekunciphiseni isisindo (,).

Isifinyezo

Ukudla kwekhofi kwenziwa nguDkt Bob Arnot, othi ikhofi lingakusiza wehlise isisindo. Kulolu hlelo, uphuza okungenani izinkomishi ezi-3 (720 ml) zekhofi ngosuku, ubeke ukudla okukodwa nge-smoothie eluhlaza, bese ugxila ekudleni okunamafutha amancane, ekudleni okune-fiber eningi nokudla okulula.

Izinzuzo ezingaba khona

Ikhofi licebile ku-caffeine kanye nama-antioxidants abizwa ngama-polyphenols, anezinzuzo eziningana zezempilo, kufaka phakathi ukwehla kokuvuvukala nomonakalo omkhulu wamahhala ().

Uma kukhulunywa ngokunyusa ukulahleka kwesisindo, ikhofi libonakala linezinzuzo ezimbili ezingaba khona - ukuncipha kwesifiso sokudla nokwandisa imetabolism.

Kunganciphisa ukudla

UDkt. Arnot uqinisekisa ukuthi ikhofi ingavimbela isifiso sakho sokudla, ngaleyo ndlela ikusize wehlise ukudla okudla nsuku zonke kwekhalori.

Olunye ucwaningo lukhombisa ukuthi lokhu kuyiqiniso ngezinga elithile. Ukuphuza ikhofi ngaphambi nje kokudla kunganciphisa ukuthi udla malini kuleso sidlo ().

Kodwa-ke, ukudla ikhofi amahora angama-3-4-4 ngaphambi kokudla kubonakala kungenamthelela ekutheni udla malini esidlweni esilandelayo ().

Ucwaningo olwenziwe kubantu abangama-33 ababekhuluphele ngokweqile noma isisindo esijwayelekile luthole ukuthi ukuphuza ikhofi kwehlisa ukudla kwekhalori kulabo ababekhuluphele ngokweqile ().

Ngaphezu kwezikhathi ezi-3 esifundweni, umuntu ngamunye uthole ibhulakufesi noma amanzi, ikhofi ejwayelekile, noma ikhofi elinengxenye ye-caffeine. Ikhofi elijwayelekile beliqukethe u-2.7 mg we-caffeine ngephawundi (6 mg / kg) wesisindo somzimba.

Lapho labo ababekhuluphele bephuza ama-ounces ayisithupha (200 ml) ekhofi, badla amakhalori ambalwa ngemuva kwalokho, uma kuqhathaniswa nokuthi baphuza nini amanzi noma ikhofi nengxenye ye-caffeine ().

Ngakolunye uhlangothi, isifundo esisodwa kubantu abangu-12 sathola ukuthi akukho mehluko ekudleni kwekhalori noma kokudla phakathi kwalabo ababephuza ikhofi ene-caffeine, ikhofi ene-decaffeinated, noma isiphuzo se-placebo ngaphambi kokudla ().

Ikhofi elinekhofi lingasiza ekwehliseni ukungena kwekhalori kwabanye abantu, kepha kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe izimangalo ezicacile.

Kwangathi kungandisa umzimba

Ikhofi ene-caffeine, ikakhulukazi, ingakhuphula inani lama-calories nenani lamafutha owashisayo, okwenza kube lula ukwehlisa isisindo ().

Kokunye ukubuyekeza okubandakanya abantu abangaphezu kuka-600, abacwaningi bathole ukuthi ukudla kakhulu i-caffeine kuhlotshaniswa nesisindo esinciphile, i-body mass index (BMI), namafutha.

Lapho ukudla kwe-caffeine yabahlanganyeli kuphindwe kabili, isisindo sabo, i-BMI, nesisindo samafutha sehle ngo-17-28% ().

Kwesinye isifundo, abantu abadala abangu-12 bathatha isengezo esasine-caffeine nama-polyphenols - izingxenye ezimbili ezinkulu zekhofi - noma i-placebo. Isengezo senza ukuthi ababambiqhaza bashise amanoni amaningi namakhalori amaningi kune-placebo ().

Ikhofi nayo ingakhuphula inani lamafutha owashisayo ekusebenzeni.

Ucwaningo oluthile lubheke imiphumela yekhofi emadodeni ayi-7 aphilile asebenze imizuzu engama-30, abese esebenzisa inkomishi eyodwa (250 ml) yamanzi noma ikhofi ene-caffeine. Labo abaphuza ikhofi bashise amanoni amaningi kunalabo abasebenzisa amanzi ().

Kodwa-ke, ucwaningo oluningi lwekhofi kanye ne-metabolism lwenziwa ngawo-1980 kanye no-90s. Ucwaningo lwamuva nje luzosiza ukuqinisa lokhu okutholakele. Ngaphezu kwalokho, kunobufakazi obuncane bamuva bokuxhasa ezinye zezimangalo ezinamandla zikaDkt. Arnot (,,).

Isifinyezo

Ucwaningo lukhombisa ukuthi ikhofi lingasiza ekunciphiseni isisindo ngokunciphisa ukudla kwakho nokudla ikhalori, konke lokhu ngenkathi kukhulisa inani lama-calories owashisayo. Kodwa-ke, kudingeka olunye ucwaningo ukuqonda ngokugcwele ukuthi ikhofi likuthinta kanjani ukulawula isisindo.

Ama-Downsides

Ikhofi iqukethe ama-antioxidants anempilo futhi ingakusiza ukuthi wehlise isisindo ngokucindezela isifiso sakho sokudla futhi wandise imetabolism yakho. Kodwa-ke, ukudla kwekhofi kunezinkinga ezimbalwa.

I-caffeine eyeqile

Yize ikhofi enedafifini iyindlela ongayidla ekudleni ikhofi, iningi labantu lithanda ikhofi eline-caffeine. Futhi, izinzuzo eziningi zekhofi ezibangelwa umzimba zenziwa nge-caffeine.

Kodwa-ke, ukudla ngokweqile i-caffeine kungaholela ezinkingeni eziningi zempilo, ezifana nomfutho wegazi ophezulu ().

Olunye ucwaningo lokubuka lubheke ukuhlangana phakathi kwekhofi nomfutho wegazi kubantu abangaphezu kwe-1,100 abanengcindezi ephezulu yegazi.

Labo ababephuza izinkomishi ezintathu noma ngaphezulu zekhofi ngosuku babefundwa umfutho wegazi ophakeme kunalabo abangaphuzanga ikhofi ().

I-caffeine nayo isisu, okusho ukuthi ikwenza ukhiphe uketshezi oluningi ngomchamo. Uma uphuza ikhofi eningi, ungahle udinge ukusebenzisa indlu yangasese kaningi ().

Ngaphezu kwalokho, ama-electrolyte amaningi abalulekile angalahleka ngoketshezi, kufaka phakathi i-potassium. Ukulahlekelwa i-potassium eningi kungaholela esimweni esibizwa nge-hypokalemia, esingathinta ukulawula kwakho imisipha nempilo yenhliziyo. Kodwa-ke, i-hypokalemia eyenziwe ikhofi ayivamile ().

Okokugcina, ukudla ngokweqile i-caffeine kuye kwaxhunyaniswa nokuhlaselwa yisifo senhliziyo, ukuphathwa yikhanda, ukuqwasha, kanye nezingozi ezengeziwe zokuqhekeka kwamathambo, ukukhumuzeka kwamathambo, ngisho nokudangala (,,).

Yize ukuphuza kakhulu ikhofi eline-caffeine kungaba yingozi, ukudla nge-caffeine okufika ku-400 mg ngosuku - noma izinkomishi ezi-4 (960 ml) zekhofi - kubhekwa njengokuphephile ().

Ukubuya kwesisindo kungenzeka

Izinhlelo zokudla ezibandakanya ukwehliswa okukhulu kokudla kwekhalori - njengamakholori ayi-1,500 anconyiwe ngosuku ekudleni kwekhofi - kuvame ukuholela ekubuyiseni kwesisindo ngenxa yezinguquko eziningi umzimba wakho odlula kuzo lapho uvimbela ama-calories ().

Umzimba wakho uzivumelanisa nenani lamakhalori owasebenzisayo. Ngakho-ke, lapho wehlisa kakhulu ikhalori olidla kakhulu, umzimba wakho uguquguquka ngokunciphisa umzimba wakho, wehlise inani lama-calories owashisayo ().

Ngaphezu kwalokho, izinguquko ze-hormonal ezenzeka ngenxa yokuvinjelwa kwekhalori zingakhuphula isifiso sakho sokudla (,).

I-Leptin yihomoni ekhuthaza imizwa yokugcwala futhi ithumele izimpawu ebuchosheni bakho ukuthi ziyeke ukudla. Kodwa-ke, amazinga e-leptin emzimbeni wakho angancipha kakhulu ekudleni okunama-khalori aphansi, okungaholela ekulambeni okukhulu nasekufiseni ukudla (,,).

Ngalezi zizathu, kunzima kakhulu ukwehlisa isisindo ekudleni okudinga ukuthi wehlise kakhulu ukudla kwakho kwekhalori, njengokudla kwekhofi. Umphumela wokugcina uvame ukubuyisa isisindo.

Ngokusho kocwaningo oluthile, cishe abantu abangama-80% abalahlekelwa isisindo ekudleni okunama-kilojoule amancane baphinde bathola isisindo ngenyanga yabo yokuqala ngaphandle kokudla. Cishe i-100% yabantu ibuyisa isisindo sabo esilahlekile kungakapheli iminyaka engu-5 yokuphela kokudla kwabo (,).

Akuphephile isikhathi eside

Ngokusho kobufakazi, abantu balandela ukudla kwekhofi amasonto amabili kuya kwayisikhombisa.

Eqinisweni, kungahle kungaphephi ngokuhamba kwesikhathi ngenxa yezizathu eziningana.

Ukuphuza inani elikhulu lekhofi eline-caffeine kungaholela ekudleni ngokweqile kwe-caffeine, okungahle kudale izinkinga eziningi, kufaka phakathi ukuqwasha nokudangala ().

Ukudla kwekhofi nakho kungukudla okunama-kilojoule amaningi, okungenza kube nzima ukwehlisa isisindo futhi ngempumelelo ukukususe ().

Ngeshwa, azikho izifundo zesikhathi eside ezihlole ukuphepha noma ukusebenza kokudla kwekhofi.

Ngenxa yalezi zizathu, akufanele ulandele ukudla kwekhofi esikhathini eside.

Isifinyezo

Ukudla kwekhofi kuza nokwehla okuphawulekayo. Kungaholela ekudleni ngokweqile kwe-caffeine. Ngaphezu kwalokho, ukubuyisa isisindo kungenzeka kube ekudleni okunemikhawulo njengale. Njengamanje, alukho ucwaningo olukhona ekuphepheni kwesikhathi eside noma ekusebenzeni kokudla.

Ingabe iphilile?

Ngeshwa, ukudla kwekhofi akuyona uhlelo oluhle lokunciphisa isisindo.

Ukudla ikhofi okungenamkhawulo kungaholela ekusetshenzisweni ngokweqile kwe-caffeine. Ngaphezu kwalokho, ukukhawulelwa kwayo kwekhalori kungadala ukuthi uphinde uthole isisindo osilahlile ().

Ukudla okuphumelelayo kokunciphisa isisindo kuvame ukufaka umkhawulo omncane kuphela wamakholori, okuholela ekwehliseni kancane, okusimeme kakhulu kwesisindo futhi kunciphise izinguquko ezimbi zomzimba ezihambisana nomkhawulo wekhalori (,).

Ukwandisa amaprotheni akho kanye nefayibha yokudla kwakho, ukunciphisa inani likashukela ocwengekile oludlayo, nokuvivinya umzimba njalo kungakusiza wehlise isisindo futhi ukugcine ().

Kubantu abaningi, ukudla okuphumelela kakhulu kokunciphisa isisindo yilokho abangakwazi ukunamathela kukho (,).

Isifinyezo

Ukudla kwekhofi akuyona inketho engcono kakhulu yokwehlisa isisindo esinempilo. Izinhlelo zokudla okunomsoco kungenzeka ziholele empumelelweni esikhathini eside.

Okubalulekile

Ukudla kwekhofi kukukhuthaza ukuthi uphuze okungenani izinkomishi ezi-3 (720 ml) zekhofi ngosuku ngenkathi uvimbela ukungena kwekhalori.

Yize kungahle kube nomphumela wokuncipha kwesisindo esifushane, akuyona indlela yokudla enempilo ngokuhamba kwesikhathi.

Kungaholela ekutholakaleni kwesisindo nemiphumela emibi evela ekudleni ngokweqile kwe-caffeine.

Usengazithokozela izinzuzo zekhofi, kepha unamathele kumkhawulo ophephile wezinkomishi ezi-4 (960 ml) ngosuku noma ngaphansi.

Ukwehla kwesisindo okuphephile nokunempilo, kufanele ugweme izinhlelo ezinemikhawulo, njengokudla kwekhofi, ngenxa yezinhlelo ezisimeme ngokwengeziwe.