Ikhofi vs. Itiye: Ingabe Umuntu Unempilo Kunenye?

-Delile

• Okuqukethwe yi-caffeine
• Ucebile ngama-antioxidants
• Kungakhuphula amazinga wamandla
• Umphumela wekhofi okhulisa amandla
• Umphumela wetiye emandleni
• Izinzuzo zokuncipha kwesisindo okungenzeka
• Ingabe omunye ungcono kunomunye?
• Okubalulekile

Ikhofi netiye kungezinye zeziphuzo ezidume kakhulu emhlabeni, lapho itiye elimnyama kuyinhlobo efunwa kakhulu kamuva, ebalwa ngama-78% kuko konke ukukhiqizwa kwetiye nokusetshenziswa kwayo ().

Ngenkathi laba bobabili behlinzeka ngezinzuzo ezifanayo zezempilo, banokuhluka okuthile.

Lo mbhalo uqhathanisa ikhofi netiyi elimnyama ukukusiza ukuthi unqume ukuthi uzokhetha yiphi.

Okuqukethwe yi-caffeine

I-caffeine iyisikhuthazi esifundwa kakhulu futhi esisetshenzisiwe emhlabeni (,).

Yethula eziphuzweni eziningi ezivamile, kufaka phakathi ikhofi netiye, yaziwa ngemiphumela yayo emihle futhi engemihle empilweni yomuntu.

Ngenkathi okuqukethwe yi-caffeine kungahluka ngokuya ngesikhathi sokwenziwa kotshwala, usayizi wokuphaka, noma indlela yokulungiselela, ikhofi lingapakisha kalula kabili i-caffeine njengokuthengiswa kwetiye ngokulinganayo.

Inani le-caffeine elithathwa njengeliphephile ukusetshenziswa komuntu liyi-400 mg ngosuku. Inkomishi eyodwa engu-8-ounce (240 ml) yekhofi ephekiwe iqukethe isilinganiso sama-95 mg we-caffeine, uma kuqhathaniswa no-47 mg ekunikezelweni okufanayo kwetiye elimnyama (,,).

Yize ososayensi begxile kakhulu ekhofi lapho becwaninga ngemiphumela emihle ye-caffeine, zombili iziphuzo - yize ziqukethe amanani ahlukile ale nto - zinganikeza izinzuzo zayo ezihambisana nempilo.

Ukudla kwe-caffeine kunganciphisa ubungozi bezifo ezithile ezingamahlalakhona futhi kuthuthukise ukusebenza kwezemidlalo, imizwa, nokuqapha kwengqondo (,,).

I-caffeine isebenza njengesikhuthazi esinamandla sesistimu yakho yezinzwa eziphakathi, yingakho ibhekwa njengento ekhulisa ukusebenza kwezemidlalo (,,).

Ukubuyekezwa okukodwa kwezifundo ezingama-40 kunqume ukuthi ukudla i-caffeine kuthuthukise imiphumela yokuvivinya umzimba ngo-12%, uma kuqhathaniswa ne-placebo ().

Ngokuqondene nomphumela we-caffeine ekuxwayeni kwengqondo, ucwaningo lukhombisa ukuthi luthuthukisa ukusebenza kuyo yomibili imisebenzi elula futhi eyinkimbinkimbi (,).

Ucwaningo olwenziwe kubantu abangama-48 abanikwa isiphuzo esine-75 noma i-150 mg ye-caffeine iveze ukuthuthuka ngezikhathi zokuphendula, inkumbulo, kanye nokulungiswa kolwazi, uma kuqhathaniswa neqembu elilawulayo ().

Olunye ucwaningo lukhombisa ukuthi i-caffeine inganciphisa uhlobo lwesibili likashukela ngokuthuthukisa ukuzwela kwe-insulin ().

Ukubuyekezwa kwezifundo eziyi-9 kubantu abayi-193,473 kukhombisile ukuthi ukuphuza ikhofi njalo kwehlisa kakhulu ubungozi bohlobo 2 sikashukela (,).

Ngaphezu kwalokho, ukudla okune-caffeine okulingene kuye kwahlotshaniswa nemiphumela yokuvikela ekuwohlokeni komqondo, isifo i-Alzheimer, isifo se-metabolic, kanye nesifo sesibindi esinamafutha esingesona isidakwa (,,,,).

I-caffeine iyisikhuthazi esinamandla esihlotshaniswa nemiphumela yokuvikela ezifweni ezithile ezingamahlalakhona. Ikhofi iqukethe i-caffeine eningi ngokuhlinzekwa kunetiye emnyama, kepha zombili iziphuzo zinganikeza izinzuzo ezihambisana nazo.

Ucebile ngama-antioxidants

Ama-antioxidants avikela umzimba wakho ekulimaleni okukhululekile kwamahhala, okungasiza ekuvimbeleni ukukhula kwezifo ezithile ezingamahlalakhona ().

Kokubili itiye nekhofi kulayishwe ama-antioxidants, ikakhulukazi ama-polyphenols, anomthelela ekunambithekeni kwawo nasezakhiweni ezikhuthaza impilo (,,,).

Amaqembu amaningi ama-polyphenols akhona etiyeni nasekhofini.

Ama-Thelavlav, ama-thearubigins, nama-catechins yiwona ayinhloko etiyeni elimnyama, kuyilapho ikhofi licebile ku-flavonoids ne-chlorogenic acid (CGA) (30,).

Ucwaningo lwakamuva olwenziwe nge-tube-test luthole ukuthi ama-thelavini nama-thearubin avimbela ukukhula kwamangqamuzana omdlavuza wamaphaphu namakholoni futhi ekugcineni abulala ().

Ucwaningo kumaseli we-leukemia luveze imiphumela efanayo, okuphakamisa ukuthi itiye elimnyama lingaba nezindawo zokuvikela umdlavuza, yize kudingeka olunye ucwaningo ().

Ngakolunye uhlangothi, izifundo ze-test-tube ezakhiweni ze-anticancer zekhofi zithole ukuthi okuqukethwe kwayo kwe-CGA kusebenza njengesivimbeli esinamandla sokukhula kwamangqamuzana omdlavuza, kuvikela umdlavuza wamathumbu nowesibindi (,).

Izifundo zesikhathi eside kubantu kanye nocwaningo oluqhubekayo oluhlaziye amachibi amakhulu wobufakazi akhombisa ukuthi ikhofi netiye kungavikela nakwezinye izinhlobo zomdlavuza, njengesifuba, ikoloni, isinye nomdlavuza we-rectum (,,,,).

Ngaphandle kwemisebenzi yabo ye-antioxidant, ama-polyphenols axhumene nesilinganiso esincishisiwe sesifo senhliziyo ().

Banikela empilweni yezinhliziyo ngezindlela ezahlukahlukene zokuvikela igazi-isitsha, kufaka phakathi (,,):

• Isici seVasodilating. Zikhuthaza ukuphumula kwemithambo yegazi, okusiza ezimweni zokuba nomfutho wegazi ophakeme.
• Umphumela we-anti-angiogenic. Vimba ukwakheka kwemithambo yegazi emisha engondla amangqamuzana omdlavuza.
• Umphumela we-anti-atherogenic. Zivimbela ukwakheka kwamacwecwe emithanjeni yegazi, kwehlisa isifo senhliziyo nobungozi bokushaywa unhlangothi.

Ucwaningo lweminyaka eyi-10 kubantu abangama-74,961 abaphilile lunqume ukuthi ukuphuza izinkomishi ezi-4 (960 ml) noma ngaphezulu kwetiye elimnyama ngosuku kuhlotshaniswa nengozi ephansi engama-21% yokushaywa unhlangothi, uma kuqhathaniswa nabangaphuzi ().

Olunye ucwaningo lweminyaka eyishumi kwabesifazane abangama-34,670 abaphilile lubonise ukuthi ukuphuza izinkomishi ezi-5 (amalitha ayi-1.2) noma ngaphezulu kwekhofi ngosuku kwehlise ingozi yokushaywa unhlangothi ngamaphesenti angama-23, uma kuqhathaniswa nabangaphuzi ().

Kokubili ikhofi netiye kuqukethe izinhlobo ezahlukahlukene zama-polyphenols, angama-antioxidants anamandla avikela izifo zenhliziyo nomdlavuza.

Kungakhuphula amazinga wamandla

Kokubili ikhofi netiye kungakunika amandla - kepha ngezindlela ezihlukile.

Umphumela wekhofi okhulisa amandla

I-caffeine esekhofi inyusa amazinga akho wamandla.

I-caffeine yandisa ukuqapha futhi yehlise ukukhathala ngokwandisa amazinga e-dopamine nokuvimba i-adenosine (,).

I-Dopamine iyisithunywa samakhemikhali esibhekele umphumela wekhofi, ngoba kukhulisa izinga lokushaya kwenhliziyo yakho. Iphinde ithinte uhlelo lwakho lokuvuza lobuchopho, olengeza ezintweni zokulutha zekhofi.

Ngakolunye uhlangothi, i-adenosine inomphumela wokukhuthaza ukulala. Ngakho-ke, ngokuyivimba, i-caffeine inciphisa imizwa yokukhathala.

Ngaphezu kwalokho, umphumela wekhofi emazingeni akho wamandla wenzeka cishe ngokushesha.

Uma usufakiwe, umzimba wakho umunca i-caffeine engama-99% kungakapheli imizuzu engama-45, kepha ukugxila kwegazi okuphezulu kuvela ngemuva kwemizuzu engu-15 ngemuva kokungenisa ().

Yingakho abantu abaningi bekhetha inkomishi yekhofi lapho bedinga ukukhushulwa kwamandla ngokushesha.

Umphumela wetiye emandleni

Yize itiye liphansi ku-caffeine, licebile ku-L-theanine, i-antioxidant enamandla enamandla futhi evuselela ubuchopho bakho (,).

Ngokungafani ne-caffeine, i-L-theanine ingahlinzeka ngemiphumela yokulwa nengcindezi ngokwandisa amagagasi e-alpha yobuchopho bakho, akusiza wehlise umoya futhi uphumule ().

Lokhu kuphikisana nomphumela ovusa ingqondo we-caffeine futhi kukunikeze isimo sengqondo esikhululekile kodwa esiphapheme ngaphandle kokuzwa ukozela.

Ucwaningo luthole ukuthi ukusebenzisa i-L-theanine kanye ne-caffeine - njengasetiyeni - kungakusiza ukuthi uhlale uqaphile, ugxile, unake futhi ubukhali (,).

Le nhlanganisela ingaba yisizathu sokuthi itiye likunikeze amandla wokuthambisa futhi abushelelezi kunekhofi.

Kokubili ikhofi netiye kwandisa amazinga akho wamandla. Kodwa-ke, ikhofi likunikeza ukukhahlela okusheshayo, kuyilapho itiye linikeza umfutho oshelelayo.

Izinzuzo zokuncipha kwesisindo okungenzeka

Ngenxa yokugxila kwayo kakhulu kwe-caffeine, ikhofi lingakusiza wehlise isisindo.

I-caffeine ingakhuphula inani lama-calories owashisayo ngo-3-13%, futhi ugcine lo mphumela amahora amathathu ngemuva kokudla, okuhumushela kuma-calories angu-79-150 athe xaxa (,,,).

Ikhofi liphinde lahlotshaniswa nezinto ezishisa amafutha ngokuvimbela ukukhiqizwa kwamangqamuzana amafutha. Ezinye izifundo zikhombe lo mphumela kokuqukethwe kwawo kwe-chlorogenic acid (,).

Ucwaningo olwenziwe kubantu abangama-455 lwabika ukuthi ukuphuza ikhofi njalo kwakuxhunyaniswa nezicubu zomzimba eziphansi. Imiphumela efanayo itholakele ekubuyekezweni kwezifundo eziyi-12, okuphakamisa ukuthi i-chlorogenic acid isiza ukulahleka kwesisindo kanye ne-fat metabolism kumagundane (,).

Ngakolunye uhlangothi, ama-polyphenols wetiye afana ne-laaflavin nawo abonakala enikela ekwehliseni isisindo.

AmaTheaflavins kubikwa ukuthi avimbela i-pancreatic lipase, i-enzyme ebamba iqhaza elibalulekile ekunqandeni umzimba ().

Ucwaningo kumagundane lukhombisa ukuthi itiye polyphenols yehlisa ukugxila kwe-lipid yegazi futhi yehlise ukuzuza kwesisindo - noma ngabe izilwane zidle ukudla okunamafutha aphezulu ().

Ama-black tea polyphenols nawo abonakala eshintsha ukwehluka kwe-gut microbiota yakho, noma amabhaktheriya anempilo emathunjini akho, angathinta ukuphathwa kwesisindo.

Futhi, ucwaningo kumagundane lubonile ukuthi ngokuguqula i-gut microbiota, itiye polyphenols ingavimbela isisindo nokuzuza kwamafutha (,).

Kodwa-ke, olunye ucwaningo lwabantu luyadingeka ukuqinisekisa le miphumela.

I-caffeine esekhofi nakuma-polyphenols asetiyeni angakusiza wehlise isisindo, kepha kudingeka izifundo eziningi zabantu ukuqinisekisa le miphumela.

Ingabe omunye ungcono kunomunye?

Yize ikhofi lihlotshaniswa nemiphumela emibi eminingi, njengokuhluleka kwenhliziyo, ukukhuphuka kwenhliziyo, nomfutho wegazi ophakeme, ucwaningo lukhombisa ukuthi ukusetshenziswa ngokulingene kuphephile ().

Yize izingoma zawo ze-antioxidant zehluka, ikhofi netiyi elimnyama yomibili yimithombo emihle kakhulu yalezi zinhlanganisela ezibalulekile, ezingavikela ezimweni ezahlukahlukene, kufaka phakathi isifo senhliziyo nezinye izinhlobo zomdlavuza.

Ezinye izimangalo zezempilo ezibangelwa ikhofi zifaka phakathi ukuvikelwa ezifweni zikaParkinson kanye nokwehla kwengozi yohlobo lwesibili sikashukela kanye nesibindi sokuqina kwesibindi. Ngakolunye uhlangothi, itiye lingavikela emigodini, amatshe ezinso, nesifo samathambo ().

Ikhofi inokuqukethwe okuphezulu kwe-caffeine kunetiye, okungaba kuhle kulabo abafuna ukulungiswa kwamandla ngokushesha. Kodwa-ke, kungadala ukukhathazeka nokungalali kahle kubantu abazwelayo ().

Futhi, ngenxa yomphumela we-caffeine ebuchosheni bakho, ukuphuza kakhulu ikhofi kungaholela ekuthembekeni noma ekuluthweni ().

Uma uzwela kakhulu ku-caffeine, itiye kungaba yindlela engcono. Iqukethe i-L-theanine, i-amino acid enezinto zokutholisa ezingakuphumuza amandla ngenkathi ikugcina uqaphile.

Ngaphezu kwalokho, ungahambela inketho yesiphuzo noma ukhethe itiye le-herbal, elingenayo i-caffeine ngokwemvelo. Yize bengeke banikeze izinzuzo ezifanayo, bangahlinzeka ngezinzuzo zabo ().

Ikhofi netiyi kunikela ngezinzuzo ezifanayo zezempilo, kufaka phakathi ukwehla kwesisindo, i-anticancer, nezakhiwo ezandisa amandla. Noma kunjalo, ungahle uthande ukukhetha enye ngokuya ngobuzwe bakho be-caffeine.

Okubalulekile

Ikhofi netiye elimnyama kungasiza ekwehliseni isisindo futhi kuvikele ezifweni ezithile ezingalapheki ngezinqubo ezahlukahlukene zomzimba.

Futhi, okuqukethwe okuphezulu kwe-caffeine yekhofi kungakunika umfutho wamandla osheshayo, kanti inhlanganisela ye-caffeine ne-L-theanine etiyeni elimnyama inikeza ukwanda kwamandla kancane kancane.

Zombili lezi ziphuzo zinempilo futhi ziphephile ngokulinganisela, ngakho-ke zingahle ziye ekuthandweni komuntu siqu noma ekuzweleni kwakho nge-caffeine.