Ikhofi - Lihle Noma Libi?

-Delile

• Ikhofi Liqukethe Umsoco Obalulekile Futhi Liphakeme Kakhulu Kuma-Antioxidants
• Ikhofi Liqukethe I-Caffeine, Isikhuthazi Esingathuthukisa Umsebenzi WeBongo kanye ne-Boost Metabolism
• Ikhofi Lingavikela Ubuchopho Bakho Ku-Alzheimer's and Parkinson's
• Abaphuza Ikhofi Banobungozi Obuncane Besifo Sikashukela Sohlobo 2
• Abaphuza Ikhofi Banobungozi Obuphansi Bezifo Zesibindi
• Abaphuza Ikhofi Banobungozi Obuncane Bokucindezeleka Nokuzibulala
• Ezinye Izifundo Zikhombisa Ukuthi Abaphuza Ikhofi Baphila Isikhathi Eside
• I-Caffeine Ingadala Ukukhathazeka Iphazamise Ukulala
• I-Caffeine Iyalutha Futhi Ilahlekile Izindebe Ezimbalwa Okungaholela Ekuhoxisweni
• Umehluko Phakathi Kwezikhathi Zonke Nezithungu
• Ungazikhulisa Kanjani Izinzuzo Zezempilo
• Ingabe Kufanele Uphuze Ikhofi?
• Okusemqoka

Imiphumela yezempilo yekhofi iyimpikiswano.

Ngaphandle kwalokho okungenzeka ukuthi uzwile, kunezinto eziningi ezinhle ezingashiwo ngekhofi.

Iphezulu kuma-antioxidants futhi ixhunyaniswe nengozi encishisiwe yezifo eziningi.

Kodwa-ke, iqukethe ne-caffeine, isikhuthazi esingadala izinkinga kwabanye abantu siphazamise nokulala.

Lo mbhalo ubheka kabanzi ikhofi nemiphumela yalo yezempilo, ubheka okuhle nokubi.

Ikhofi Liqukethe Umsoco Obalulekile Futhi Liphakeme Kakhulu Kuma-Antioxidants

Ikhofi licebile ezakhiweni eziningi zemvelo ezitholakala kubhontshisi wekhofi.

Inkomishi yekhofi ejwayelekile engu-8-ounce (240-ml) iqukethe (1):

• Uvithamini B2 (riboflavin): U-11% we-DV
• Uvithamini B5 (i-pantothenic acid): U-6% we-DV
• Uvithamini B1 (thiamine): 2% we-DV
• Uvithamini B3 (niacin): 2% we-DV
• Umlingiswa: 1% we-DV
• I-Manganese: 3% we-DV
• Potassium: 3% we-DV
• Magnesium: 2% we-DV
• I-Phosphorus: 1% we-DV

Lokhu kungahle kungabonakali njengokuningi, kepha zama ukukuphindaphinda ngenombolo yezinkomishi oziphuzayo ngosuku - kungangeza engxenyeni ebalulekile yokudla kwakho kwansuku zonke kokudla okunomsoco.

Kepha ikhofi likhanya impela kokuqukethwe kwalo okuphezulu kwama-antioxidants.

Eqinisweni, ukudla okujwayelekile kwaseNtshonalanga kunikeza ama-antioxidants amaningi avela ekhofini kunezithelo nemifino kuhlangene (,).

Isifinyezo Ikhofi liqukethe inani elincane lamavithamini namaminerali, elihlanganisa uma uphuza izinkomishi eziningi ngosuku. Iphinde ibe nama-antioxidants amaningi.

Ikhofi Liqukethe I-Caffeine, Isikhuthazi Esingathuthukisa Umsebenzi WeBongo kanye ne-Boost Metabolism

I-caffeine yinto edliwa kakhulu e-psychoactive emhlabeni ().

Iziphuzo ezibandayo, itiye noshokoledi konke kune-caffeine, kepha ikhofi lingumthombo omkhulu kunayo yonke.

Okuqukethwe kwe-caffeine yenkomishi eyodwa kungahle kusuka ku-30-300 mg, kepha inkomishi emaphakathi itholakala cishe ku-90-100 mg.

I-caffeine iyisikhuthazi esaziwayo. Ebuchosheni bakho, kuvimbela ukusebenza kwe-neurotransmitter engavimbeli (i-hormone yobuchopho) ebizwa nge-adenosine.

Ngokuvimba i-adenosine, i-caffeine yandisa umsebenzi ebuchosheni bakho futhi ikhiphe amanye ama-neurotransmitter afana ne-norepinephrine ne-dopamine. Lokhu kunciphisa ukukhathala futhi kukwenza uzizwe uqaphile (5,).

Ucwaningo oluningi lukhombisa ukuthi i-caffeine ingaholela ekukhuleni kwesikhashana ekusebenzeni kobuchopho, ukuthuthukisa imizwa, isikhathi sokuphendula, ukuqapha nokusebenza kwengqondo okujwayelekile (7, 8).

I-caffeine nayo ingakhuphula imetabolism ngo-3-11% nokuvivinya umzimba ngo-11-12%, ngokwesilinganiso (,, 11,).

Kodwa-ke, eminye yale miphumela kungenzeka ibe yesikhashana. Uma uphuza ikhofi nsuku zonke, uzokwakha ukubekezelelana - futhi ngayo, imiphumela iyoba namandla amancane ().

Isifinyezo Isakhi esiyinhloko esisebenzayo kukhofi yi-caffeine evuselelayo. Kungadala ukukhushulwa kwesikhashana emazingeni wamandla, ukusebenza kobuchopho, isilinganiso semethabolic nokusebenza kokuvivinya umzimba.

Ikhofi Lingavikela Ubuchopho Bakho Ku-Alzheimer's and Parkinson's

Isifo i-Alzheimer yisifo esivame kakhulu emhlabeni se-neurodegenerative kanye nembangela ehamba phambili yokuwohloka komqondo.

Ucwaningo lukhombisile ukuthi abaphuza ikhofi banobungozi obufinyelela kuma-65% bokuthola isifo i-Alzheimer's (14,,).

I-Parkinson yisifo sesibili esivame kakhulu se-neurodegenerative futhi sibangelwa ukufa kwama-neurons akhiqiza i-dopamine ebuchosheni.

Abaphuza ikhofi banengcuphe ephansi engama-32-60% yesifo sikaParkinson. Lapho abantu bephuza kakhulu ikhofi, inciphisa ubungozi (17, 18,, 20).

Isifinyezo Ucwaningo oluningi lukhombisa ukuthi abaphuza ikhofi basengozini ephansi kakhulu yokuwohloka komqondo, isifo i-Alzheimer nesifo sikaParkinson lapho sebekhulile.

Abaphuza Ikhofi Banobungozi Obuncane Besifo Sikashukela Sohlobo 2

Uhlobo lwesibili sikashukela lubonakala ngamazinga aphezulu kashukela egazini ngenxa yokumelana nemiphumela ye-insulin.

Lesi sifo esivamile sande ngokuphindwe kayishumi emashumini ambalwa eminyaka futhi manje sithinta abantu abangaphezu kwezigidi ezingama-300.

Kuyathakazelisa ukuthi ucwaningo lukhombisa ukuthi abaphuza ikhofi bangaba nengozi encishisiwe engama-23-67% yokuthuthukisa lesi simo (21,, 23, 24).

Ukubuyekezwa okukodwa kwezifundo eziyi-18 kubantu abangu-457,922 bahlobanisa inkomishi yekhofi yansuku zonke ne-7% enciphise ubungozi bohlobo lwesifo sikashukela sohlobo 2 ().

Isifinyezo Ucwaningo oluningi lukhombisile ukuthi abaphuza ikhofi banobungozi obuphansi kakhulu besifo sikashukela sohlobo 2.

Abaphuza Ikhofi Banobungozi Obuphansi Bezifo Zesibindi

Isibindi sakho siyisitho esibaluleke ngendlela emangalisayo esinamakhulu emisebenzi ehlukene emzimbeni wakho.

Kuyazwela ekuphuzeni ngokweqile nakukudla kwe-fructose.

Isigaba sokugcina sokulimala kwesibindi sibizwa ngokuthi yi-cirrhosis futhi sibandakanya iningi lesibindi sakho esiphenduka izicubu ezibomvu.

Abaphuza ikhofi banokufika engcupheni ephansi engama-84% yokuthola ukuqina kwesibindi, ngomthelela onamandla kulabo abaphuza izinkomishi ezi-4 noma ngaphezulu ngosuku (,,).

Umdlavuza wesibindi nawo uvamile. Yimbangela yesibili ehamba phambili yokufa komdlavuza emhlabeni wonke. Abaphuza ikhofi banengozi efinyelela ku-40% ephansi yomdlavuza wesibindi (29, 30).

Isifinyezo Abaphuza ikhofi basengozini ephansi kakhulu yokuhlaselwa yisifo sokuqina kwesibindi nomdlavuza wesibindi. Uma uphuza kakhulu ikhofi, yehlisa ingozi.

Abaphuza Ikhofi Banobungozi Obuncane Bokucindezeleka Nokuzibulala

Ukudangala yisifo sengqondo esivame kakhulu emhlabeni futhi kuholela ezingeni lempilo elehle kakhulu.

Kokunye ucwaningo lweHarvard kusuka ngonyaka ka-2011, abantu abaphuza ikhofi eliningi babenengozi ephansi engama-20% yokudangala ().

Kokunye ukubuyekeza kwezifundo ezintathu, abantu abaphuza izinkomishi ezine noma ngaphezulu zekhofi ngosuku babenamathuba amancane okuzibulala ngama-53%.

Isifinyezo Ucwaningo lukhombisa ukuthi abantu abaphuza ikhofi banamathuba amancane okucindezeleka futhi mancane amathuba okuthi bazibulale.

Ezinye Izifundo Zikhombisa Ukuthi Abaphuza Ikhofi Baphila Isikhathi Eside

Njengoba kunikezwe ukuthi abaphuza ikhofi banengozi ephansi yezifo eziningi ezivamile, ezibulalayo - kanye nokuzibulala - ikhofi lingakusiza uphile isikhathi eside.

Ucwaningo lwesikhathi eside kubantu abangama-402,260 abaneminyaka engama-50-71 bathola ukuthi abaphuza ikhofi babenobungozi obuphansi kakhulu bokufa esikhathini sokufunda seminyaka eyi-12-13 ():

Indawo emnandi ibonakala iba sezinkomishini ezi-4-5 ngosuku, kanti abesilisa nabesifazane bane-12% ne-16% enciphise ingozi yokufa ngokulandelana.

Isifinyezo Olunye ucwaningo lukhombisa ukuthi - ngokwesilinganiso - abaphuza ikhofi baphila isikhathi eside kunabaphuza ikhofi. Umphumela onamandla kakhulu ubonakala ezinkomishini ezi-4-5 ngosuku.

I-Caffeine Ingadala Ukukhathazeka Iphazamise Ukulala

Ngeke kulunge ukukhuluma kuphela ngokuhle ngaphandle kokusho okubi.

Iqiniso ukuthi, kunezici ezithile ezingezinhle nakukhofi, yize lokhu kuya ngomuntu ngamunye.

Ukuphuza i-caffeine eningi kakhulu kungaholela ekuphazamisekeni, ukukhathazeka, ukushaya kwenhliziyo ngisho nokuhlaselwa okuthusayo (34).

Uma uzwela nge-caffeine futhi ujwayele ukwanda ngokweqile, ungahle uthande ukugwema ikhofi ngokuphelele.

Omunye umphumela wecala ongafuneki ukuthi ungaphazamisa ukulala ().

Uma ikhofi linciphisa ikhwalithi yokulala kwakho, zama ukuyeka ikhofi ntambama kakhulu, njengasemuva kuka-2: 00 ntambama.

I-caffeine futhi ingaba nemiphumela yokwandisa isisu nomfutho wegazi, yize lokhu kuvame ukusabalalisa ngokusetshenziswa okujwayelekile. Kodwa-ke, ukukhuphuka okuncane kwengcindezi yegazi ka-1-2 mm / Hg kungaqhubeka (,,).

Isifinyezo I-caffeine ingaba nemiphumela emibi ehlukahlukene, njengokukhathazeka nokuphazamiseka kokulala - kepha lokhu kuncike kakhulu kumuntu.

I-Caffeine Iyalutha Futhi Ilahlekile Izindebe Ezimbalwa Okungaholela Ekuhoxisweni

Enye inkinga nge-caffeine ukuthi kungaholela ekubeni umlutha.

Lapho abantu bedla i-caffeine njalo, bayayibekezelela. Kungenzeka iyeke ukusebenza njengoba yenzile, noma kudingeka umthamo omkhulu ukukhiqiza imiphumela efanayo ().

Lapho abantu beyeka i-caffeine, bathola izimpawu zokuhoxa, njengokuphathwa yikhanda, ukukhathala, inkungu yobuchopho nokucasuka. Lokhu kungahlala izinsuku ezimbalwa (,).

Ukubekezelelana nokuhoxa yizimpawu zokulutha komzimba.

Isifinyezo I-caffeine yinto eluthayo. Kungaholela ekubekezelelaneni nasezimpawu ezibhalwe kahle zokuhoxa ezinjengekhanda, ukukhathala nokucasuka.

Umehluko Phakathi Kwezikhathi Zonke Nezithungu

Abanye abantu bakhetha ikhofi eline-decaffeinated esikhundleni sejwayelekile.

Ikhofi elingenamanzi ngokuvamile lenziwa ngokuhlanza ubhontshisi wekhofi ngamakhemikhali amakhemikhali.

Njalo lapho kugezwa ubhontshisi, amaphesenti athile e-caffeine ancibilika kwisinyibilikisi. Le nqubo iyaphindwa kuze kukhishwe iningi le-caffeine.

Khumbula ukuthi ngisho nekhofi elenziwe nge-decaffeine liqukethe i-caffeine ethile, okuncane kakhulu kunekhofi ejwayelekile.

Isifinyezo Ikhofi elenziwe ngotshwala lenziwa ngokukhipha i-caffeine kubhontshisi wekhofi kusetshenziswa izincibilikisi. I-Decaf ayinazo zonke izinzuzo zezempilo ezifanayo njengekhofi ejwayelekile.

Ungazikhulisa Kanjani Izinzuzo Zezempilo

Kunezinto ezithile ongazenza ukukhulisa imiphumela enempilo yekhofi.

Okubaluleke kakhulu ukungafaki ushukela omningi kuyo.

Enye inqubo ukupheka ikhofi ngesihlungi sephepha. Ikhofi elingahlungiwe - elivela kumshini wokushicilela waseTurkey noma waseFrance - liqukethe i-cafestol, into engakhuphula amazinga e-cholesterol (42,).

Khumbula ukuthi ezinye iziphuzo zekhofi ezitolo zokudlela nezama-franchise ziqukethe amakhulu ama-calories noshukela omningi. Lezi ziphuzo azinampilo uma ziphuzwa njalo.

Ekugcineni, qiniseka ukuthi awuphuzi ikhofi eliningi ngokweqile.

Isifinyezo Kubalulekile ukuthi ungafaki ushukela omningi ekhofi lakho. Ukuphisa ngesihlungi sephepha kungasusa inhlanganisela ekhulisa i-cholesterol ebizwa nge-cafestol.

Ingabe Kufanele Uphuze Ikhofi?

Abanye abantu - ikakhulukazi abesifazane abakhulelwe - kufanele nakanjani bagweme noma banciphise kakhulu ukusetshenziswa kwekhofi.

Abantu abanezinkinga zokukhathazeka, umfutho wegazi ophakeme noma ukuqwasha bangafuna nokunciphisa ukudla kwabo okwesikhashana ukubona ukuthi kuyasiza yini.

Kukhona nobunye ubufakazi bokuthi abantu abagaya i-caffeine kancane banengozi eyengeziwe yokuhlaselwa yisifo senhliziyo ngokuphuza ikhofi ().

Ngokwengeziwe, abanye abantu bakhathazekile ngokuthi ukuphuza ikhofi kungakhuphula ubungozi bomdlavuza ngokuhamba kwesikhathi.

Yize kuyiqiniso ukuthi ubhontshisi wekhofi othosiwe uqukethe ama-acrylamides, isigaba samakhemikhali e-carcinogenic, abukho ubufakazi bokuthi amanani amancane ama-acrylamide atholakala kukhofi abangela ukulimala.

Eqinisweni, ucwaningo oluningi lukhombisa ukuthi ukuphuza ikhofi akunamphumela engozini yomdlavuza noma kunganciphisa (,)

Lokho kusho ukuthi, ikhofi lingaba nemiphumela ebalulekile ezuzisayo empilweni yomuntu ojwayelekile.

Uma ungakaliphuzi ikhofi, lezi zinzuzo akusona isizathu esicindezelayo sokuqala ukukwenza. Kukhona ukwehla futhi.

Kepha uma usuvele uphuza ikhofi futhi ulijabulela, izinzuzo zibonakala zikudlula kude okubi.

Okusemqoka

Kubalulekile ukukhumbula ukuthi izifundo eziningi ezikhonjwe kule ndatshana ziyabheka. Bahlolisise ukuhlangana phakathi kokuphuza ikhofi nemiphumela yezifo kepha akufakazeli imbangela nomphumela.

Kodwa-ke, uma unikezwe ukuthi inhlangano iqinile futhi ayishintshi phakathi kwezifundo, ikhofi lingadlala indima enhle empilweni yakho.

Yize yayidemoniwe esikhathini esedlule, ikhofi kungenzeka ukuthi liphilile kakhulu kubantu abaningi, ngokusho kobufakazi besayensi.

Uma kukhona, ikhofi lisesigabeni esifanayo neziphuzo ezinempilo ezifana netiyi eluhlaza.