Ingabe Ikhofi Elinelamula Linezinzuzo? Ukwehla kwesisindo nokuningi

-Delile

• Isiphuzo esinezithako ezimbili ezivamile
• Ikhofi namalamula apakisha izinzuzo eziningi zezempilo
• Izinzuzo ezisekelwa ebufakazini zekhofi
• Izinzuzo ezisuselwa ebufakazini kalamula
• Izimangalo ezidumile ngokuphuza ikhofi kalamula
• Isimangalo 1. Kuyasiza ukuncibilikisa amafutha
• Isimangalo 2. Kuyadambisa ikhanda
• Isimangalo 3. Kuthoba isihudo
• Isimangalo 4. Inikeza izinzuzo zokunakekelwa kwesikhumba
• Ikhofi elinama-downsides kalamula
• Okubalulekile

Umkhuba omusha wakamuva ugxila ezinzuzweni ezingaba khona zezempilo zokuphuza ikhofi nelamula.

Abaxhasi bathi ukuxubana kusiza ukuncibilikisa amafutha futhi kudambise ikhanda kanye nohudo.

Njengoba ikhofi nelamula kunemiphumela eminingi efakazelwe yezempilo, ungazibuza ukuthi ngabe ukuphuza laba bobabili ndawonye kunikeza ezinye izinzuzo ezengeziwe.

Lo mbhalo ubuyekeza ubufakazi obusekhofi nolamula ukuze uqinisekise noma ususe izimangalo.

Isiphuzo esinezithako ezimbili ezivamile

Ikhofi nolamula yizithako ezimbili ezivamile ezitholakala cishe kuwo wonke amakhishi.

Ikhofi - esinye seziphuzo esidliwe kakhulu emhlabeni wonke - senziwa ngokupheka ubhontshisi wekhofi othosiwe ().

Eqinisweni, cishe ama-75% amaMelika abika ukuwaphuza nsuku zonke, futhi afunwa ikakhulu ngenxa yokuqukethwe yi-caffeine, okuvuselela uhlelo lwezinzwa oluphakathi futhi kukhulise ukuqapha kanye nemizwelo (,,).

Ngakolunye uhlangothi, ulamula uyisithelo sohlobo lweCitrus. Zingezithelo zesithathu ezakhiwe kakhulu ezisawolintshi emhlabeni, ngemuva kwamawolintshi nama-mandarin ().

Ziwumthombo omuhle kavithamini C kanye nama-antioxidants - kanye nezinye izakhi eziningi zezitshalo ezizuzisayo - yingakho zisetshenziselwe amakhulu eminyaka ukwelashwa kwazo ().

Ikhofi elinomkhuba kalamula liphakamisa ukuxuba inkomishi eyodwa (240 mL) yekhofi nejusi lelamula elilodwa.

Ngenkathi abanye bengacabanga ukuthi kuyinhlanganisela engajwayelekile, abanye bakholelwa ukuthi izinzuzo zidlula ukunambitheka okungajwayelekile - yize isayensi ingavumelani.

Ikhofi nolamula yizithako ezimbili ezivamile ezinemiphumela ezuzisayo empilweni yakho. Ngenkathi abanye bekholelwa ukuthi ukuxuba lezi zinto ezimbili kunezinzuzo ezinhle, isayensi ingahle ingavumelani.

Ikhofi namalamula apakisha izinzuzo eziningi zezempilo

Kokubili ikhofi nolamula kunezinzuzo eziningi eziqinisekisiwe zezempilo, ezihlotshaniswa kakhulu nokuqukethwe kwazo okuphezulu kwama-antioxidants. Lawa ngama-molecule avikela umzimba wakho emiphumeleni eyingozi yemali eyeqile yama-radicals wamahhala ().

Nakhu ukubuka konke ngezinzuzo umuntu ngamunye anganikela ngazo.

Izinzuzo ezisekelwa ebufakazini zekhofi

Ubhontshisi wekhofi othosiwe uqukethe amakhemikhali angaphezu kwe-1 000 e-bioactive, kepha i-caffeine ne-chlorogenic acid (CGA) ivelele njengamakhemikhali asebenzayo anamandla we-antioxidant ().

Laba bobabili bakhonjisiwe ukuthi basebenzise izindlela ezivikela ukukhula komdlavuza, ukuxhumanisa ikhofi nengozi encishisiwe yezinhlobo eziningana zomdlavuza, kufaka phakathi isibindi, i-prostate, i-endometrial, isifuba, umdlavuza wamathumbu, nomdlavuza wamabele (,,,).

Ngokwengeziwe, ikhofi lihlotshaniswa nengozi encishisiwe yohlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo nesibindi, kanye nokudangala, kanye nesifo i-Alzheimer's and Parkinson's (,,,).

Okokugcina, okuqukethwe yi-caffeine kunesibopho sokwenza isiphuzo sikhuphule amandla, kube nomthelela omuhle ekusebenzeni kokuzivocavoca umzimba, kanye nokukwazi ukwandisa inani lamakhalori owashisayo, okuholela ekunciphiseni isisindo (,,,).

Izinzuzo ezisuselwa ebufakazini kalamula

Amalamula awumthombo omkhulu kavithamini C kanye nama-flavonoid, womabili asebenza njengama-antioxidants anamandla ().

Kokubili i-vitamin C kanye ne-citrus flavonoids kuxhunywe engcupheni ephansi yomdlavuza othile - okuyi-esophagus, isisu, amanyikwe, nomdlavuza webele (,,,,).

Futhi, womabili la makhompiyutha ahlinzeka ngokuvikelwa ezifweni zenhliziyo, kuyilapho uvithamini C evikela amasosha akho omzimba futhi esiza ukulwa nezifo (,,,).

Njengoba ukwazi ukubona, ikhofi nolamula kunikela ngezinhlobonhlobo zezinzuzo ezivikela umzimba wakho ezifweni ezingamahlalakhona. Noma kunjalo, ukuxuba lokhu okubili akusho ukuhumusha kuphuzo olunamandla kakhulu.

Ikhofi namalamula aqukethe izithako eziwusizo ezitshalweni ezinezindawo zokulwa nomdlavuza. Futhi zingakuvikela ezimeni ezingalapheki, njengesifo senhliziyo nesifo sikashukela.

Izimangalo ezidumile ngokuphuza ikhofi kalamula

Kunezimangalo ezine eziyinhloko mayelana nezinzuzo zokuphuza ikhofi nelamula.

Yilokhu isayensi ekushoyo ngabo.

Isimangalo 1. Kuyasiza ukuncibilikisa amafutha

Lo mqondo udlangile phakathi kwezitayela ezahlukahlukene ezibandakanya ukusetshenziswa kukalamula, kepha ekugcineni, alikho nelamula noma ikhofi elingancibilikisa amafutha.

Ukuphela kwendlela yokususa amafutha angafuneki kungaba ngokusebenzisa amakhalori ambalwa noma ukushisa amaningi awo. Ngakho-ke, lesi simangalo singamanga.

Kodwa-ke, ucwaningo lukhombisa ukuthi ikhofi lingakusiza ukuthi wehlise isisindo esithile, yingakho abanye abantu bengancipha kancane lapho bephuza isiphuzo.

Ucwaningo lwakamuva luthole ukuthi i-caffeine ingakhuthaza izicubu ezinsundu ze-adipose (BAT), uhlobo lwezicubu ezinamafutha ezisebenza ngokwehla ezincipha ngobudala futhi ezingakwazi ukugaya ama-carbs namafutha ().

Ishubhu elilodwa lokuhlola kanye nesifundo somuntu kunqume ukuthi i-caffeine evela enkomishini ejwayelekile engu-8-ounce (240-mL) yekhofi ingakhuphula umsebenzi we-BAT, ibangele ukwanda kwesilinganiso semethabolikhi esiholela ekwehliseni isisindo ().

Ngokunjalo, izifundo ezindala ezivela ngeminyaka yama-1980s nango-1990s zichaza ukuthi i-caffeine ingakhuphula isilinganiso sakho semethamo phakathi namahora ama-3 ngemuva kokuyiphuza, ifake ama-calories akho ashile aze afike ku-8-11% - okusho ukuthi ungashisa amakhalori angaphezulu angama-79-150 ngosuku ( ,,).

Lokho kusho, umphumela wokulahleka kwesisindo ongaba khona kungenzeka ngenxa ye-caffeine esekhofi, hhayi ingxube yekhofi enelamula.

Isimangalo 2. Kuyadambisa ikhanda

Ukuphathwa yikhanda kanye ne-migraines kukleliswe emhlabeni jikelele njengabanikeli abakhulu ekukhubazekeni kulabo abangaphansi kweminyaka engama-50 ubudala ().

Ngakho-ke, kujwayelekile ukuthola amakhambi amaningi asekhaya okwelashwa kwawo. Noma kunjalo, ucwaningo luhlukaniswe kakhulu uma kukhulunywa ngokusetshenziswa kwekhofi ngale njongo.

I-hypothesis eyodwa iphakamisa ukuthi i-caffeine esekhofi inomphumela we-vasoconstrictor - okusho ukuthi iqinisa imithambo yegazi yakho - eyehlisa ukugeleza kwegazi iye ekhanda lakho futhi iqede izinhlungu (26).

Ucwaningo luphakamisa nokuthi i-caffeine ingakhulisa imiphumela yemithi esetshenziselwa ukuphathwa yikhanda kanye ne-migraines (26,,).

Kodwa-ke, enye inkolelo-mbono ikholelwa ukuthi i-caffeine ingasebenza njengesifo sokuphathwa ikhanda kwabanye, kanye nezinye iziphuzo nokudla, okufana noshokoledi, utshwala, nezithelo ezisawolintshi ezifana nolamula ().

Ngakho-ke, ukuphuza ikhofi nelamula kungahle kudambise noma kubhebhethekise ikhanda. Futhi uma kusiza ukunciphisa izinhlungu, kuzophinda futhi ngenxa ye-caffeine esekhofi, hhayi ikhofi nesiphuzo sikalamula uqobo.

Isimangalo 3. Kuthoba isihudo

Leli khambi lifuna ukudla ikhofi lomhlabathi elinolamula esikhundleni sokuliphuza.

Noma kunjalo, okwamanje abukho ubufakazi obusekela ukusetshenziswa kukalamula ukwelapha isifo sohudo, futhi ikhofi lishukumisa ikholoni lakho, elandisa isidingo sakho sokungcola ().

Ngokwengeziwe, isifo sohudo sibangela ukulahleka okuphawulekayo koketshezi okungaholela ekuphelelweni amanzi emzimbeni, okuwumphumela we-diuretic wekhofi ongase ube muncu (,).

Isimangalo 4. Inikeza izinzuzo zokunakekelwa kwesikhumba

Ucwaningo luphakamisa ukuthi kokubili ikhofi kanye nolamula's antioxidant okuqukethwe kunganikeza izinzuzo zesikhumba, ngakho-ke kubonakala sengathi kuncane kweqiniso ngemuva kwalesi simangalo.

Ngakolunye uhlangothi, okuqukethwe yi-CGA yekhofi kukholakala ukuthi kuthuthukisa ukugeleza kwegazi kanye ne-hydration esikhunjeni.

Ucwaningo lukhombisa ukuthi ukusetshenziswa kwaso kunganciphisa ukushuba kwesikhumba, kuthuthukise ukushelela, futhi kunciphise ukonakala kwesithiyo sesikhumba (,,).

Ngakolunye uhlangothi, okuqukethwe uvithamini C kalamula kungakhuthaza ukukhiqizwa kwe-collagen - iphrotheni enikeza isikhumba sakho amandla nokuqina - futhi inciphise ukulimala kwesikhumba okubangelwa ama-radicals amahhala aqhamuka ekuvezweni yilanga (, 35, 36).

Kodwa-ke, usengasizakala ngalezi zinzuzo ngokudla ikhofi nolamula ngokwehlukana, ngoba abukho ubufakazi obukhombisa ukuthi umphumela usebenza kuphela lapho kuxubene lokhu okubili.

Ikhofi libonakala linesibopho sezinzuzo eziningi okushiwo ukuphuza ikhofi nelamula, noma-ke ulamula nawo ubamba iqhaza elibalulekile ekufuneni ukunakekelwa kwesikhumba. Noma kunjalo, abukho ubufakazi obukhombisa ukuthi kufanele zisetshenziswe ndawonye ukuze zithole izinzuzo ezinkulu.

Ikhofi elinama-downsides kalamula

Njengoba kunjalo ngezinzuzo zabo, ukwehla kokuphuza ikhofi nelamula kungenxa yokusilela kwesithako ngasinye.

Isibonelo, ubufakazi bukhombisa ukuthi abaphuza ikhofi abasindayo bangaba imilutha ye-caffeine, eyaziwa yi-World Health Organisation (WHO) njengesifo somtholampilo ().

Izifundo ezengeziwe zikhomba nokuthi ukudla i-caffeine ejwayelekile kuhlotshaniswa nokuphazamiseka kokulala nokulala okuhambisana nosuku, kanye nengozi eyengeziwe yokulahleka kokukhulelwa (,).

Ngokuqondene nolamula, nakuba ngokuvamile kungavamile, abanye abantu bangase bangazwani nejusi lezithelo ezisawolintshi, imbewu, noma amakhasi (39).

Ngenkathi ikhofi nolamula kuyizithako ezimbili ezisetshenziswe kakhulu, ikhofi lingaphazamisa ukulala, libangele ukuluthwa yi-caffeine, futhi lenyuse nengozi yokukhulelwa. Okwamanje, ulamula lungadala ukungezwani komzimba nezimo ezingavamile.

Okubalulekile

Ikhofi nolamula kunikela ngezinzuzo ezahlukahlukene zezempilo, ikakhulu ngenxa yokuqukethwe yi-antioxidant.

Kodwa-ke, abukho ubufakazi obusekela isimangalo sokuthi ukuphuza ikhofi nelamula kudambisa isifo sohudo noma kubangele ukuncibilika kwamafutha.

Ngokuqondene nezinye izinzuzo ezimenyezelwe zenhlanganisela, zingatholwa ngokudla ikhofi noma ujusi kalamula ngokuhlukile. Ngakho-ke, asikho isidingo sokuxuba lokhu okubili uma ungazizwa uthanda.