Izinzuzo Eziyi-13 Zempilo Zekhofi, Ezisuselwa kuSayensi

-Delile

• 1. Ingathuthukisa Amazinga Amandla ikwenze Uhlakaniphe
• 2. Ingakusiza Ushise Amafutha
• 3. Ingakuthuthukisa Kakhulu Ukusebenza Komzimba
• 4. Iqukethe izakhi zomzimba ezibalulekile
• 5. Singanciphisa Ubungozi Bakho Bohlobo Lukashukela Lohlobo 2
• 6. Kwangathi Kungakuvikela Kusifo Se-Alzheimer and Dementia
• 7. Kwangathi Yehlise Ingozi Yakho kaParkinson
• 8. Kwangathi Vikela Isibindi Sakho
• 9. Ingakwazi Ukulwa Nokucindezeleka Kukwenze Ujabule
• 10. Kwangathi Ingcuphe Ephansi Yezinhlobo Ezithile Zomdlavuza
• 11. Ayibangeli Izifo Zenhliziyo Nobungozi Bangaphansi Kwesifo Sohlangothi
• 12. Kungakusiza Uphile Isikhathi Eside
• 13. Umthombo Omkhulu Wama-antioxidants Esidlweni SaseNtshonalanga
• Okusemqoka

Ikhofi ingenye yeziphuzo ezidume kakhulu emhlabeni.

Ngenxa yamazinga aphezulu ama-antioxidants nezakhi zomsoco eziwusizo, kubukeka sengathi iphilile impela.

Ucwaningo lukhombisa ukuthi abaphuza ikhofi basengozini ephansi kakhulu yezifo ezimbalwa ezinzima.

Nazi izinzuzo eziphezulu zekhofi eziyi-13.

1. Ingathuthukisa Amazinga Amandla ikwenze Uhlakaniphe

Ikhofi lingasiza abantu ukuthi bazizwe bekhathele kancane futhi bakhuphule amazinga wamandla (, 2).

Lokho kungenxa yokuthi iqukethe isikhuthazi esibizwa nge-caffeine - into edlalwa kakhulu ngokusebenza kwengqondo emhlabeni (3).

Ngemuva kokuphuza ikhofi, i-caffeine iyangena egazini lakho. Ukusuka lapho, kuya ebuchosheni bakho (4).

Ebuchosheni, i-caffeine ivimba i-adenosine evimbela i-neurotransmitter.

Uma lokhu kwenzeka, inani lamanye ama-neurotransmitters afana ne-norepinephrine ne-dopamine liyanda, okuholela ekudutshulweni kwama-neurons okwandisiwe (5,).

Izifundo eziningi ezilawulwayo ebantwini zikhombisa ukuthi ikhofi ithuthukisa izici ezahlukahlukene zomsebenzi wobuchopho - kufaka phakathi inkumbulo, imizwa, ukuqapha, amazinga wamandla, izikhathi zokuphendula nokusebenza kwengqondo okujwayelekile (7, 8, 9).

Isifinyezo I-caffeine ivimba i-neurotransmitter engavimbeleki ebuchosheni bakho, edala umphumela ovuselelayo. Lokhu kuthuthukisa amazinga wamandla, imizwa kanye nezici ezahlukahlukene zokusebenza kobuchopho.

2. Ingakusiza Ushise Amafutha

I-caffeine itholakala cishe kuzo zonke izengezo ezishisayo zokushisa amafutha - futhi ngesizathu esihle. Kungenye yezinto ezimbalwa zemvelo ezifakazelwe ukusiza ukushiswa kwamafutha.

Ucwaningo oluningi lukhombisa ukuthi i-caffeine ingakhuphula izinga lokunciphisa umzimba nge-3-11% (,).

Olunye ucwaningo lukhombisa ukuthi i-caffeine ingakhuphula ngokukhethekile ukushiswa kwamafutha ngama-10% kubantu abakhuluphele kanye nama-29% kubantu abanciphile ().

Kodwa-ke, kungenzeka ukuthi le miphumela iyancipha kulabo abaphuza ikhofi isikhathi eside.

Isifinyezo Ucwaningo oluningi lukhombisa ukuthi i-caffeine ingakhuphula ukushiswa kwamafutha futhi inyuse izinga lokunciphisa umzimba.

3. Ingakuthuthukisa Kakhulu Ukusebenza Komzimba

I-caffeine ivuselela uhlelo lwakho lwemizwa, isayine amangqamuzana anamafutha ukwephula amafutha omzimba (, 14).

Kepha futhi kwandisa amazinga e-epinephrine (adrenaline) egazini lakho (,).

Le yi-hormone yokulwa noma yokundiza, elungiselela umzimba wakho ukuzikhandla okukhulu komzimba.

I-caffeine yehlisa amanoni omzimba, yenze ukuthi ama-acid anamahhala atholakale njengophethiloli (, 18).

Njengoba kunikezwe le miphumela, akumangazi ukuthi i-caffeine ingathuthukisa ukusebenza komzimba ngo-11-12%, ngokwesilinganiso (, 29).

Ngakho-ke, kunengqondo ukuba nenkomishi yekhofi eqinile cishe isigamu sehora ngaphambi kokuba uye ejimini.

Isifinyezo I-caffeine ingakhuphula amazinga e-adrenaline futhi ikhulule ama-fatty acids ezicubu zomzimba wakho. Kuholela nasekuthuthukisweni okuphawulekayo ekusebenzeni komzimba.

4. Iqukethe izakhi zomzimba ezibalulekile

Izakhi zomzimba eziningi zikabhontshisi wekhofi zingena ziye ekhofini eliphekiwe eliphelile.

Inkomishi eyodwa yekhofi iqukethe (21):

• I-Riboflavin (uvithamini B2): I-11% ye-Reference Daily Intake (RDI).
• I-Pantothenic acid (uvithamini B5): 6% we-RDI.
• I-Manganese ne-potassium: 3% we-RDI.
• I-Magnesium ne-niacin (uvithamini B3): 2% we-RDI.

Yize lokhu kungabonakala kungeyona into enkulu, iningi labantu lijabulela izinkomishi eziningana ngosuku - okuvumela lezi zimali ukuthi zengezwe ngokushesha.

Isifinyezo Ikhofi iqukethe izakhi zomzimba eziningana ezibalulekile, kufaka phakathi i-riboflavin, i-pantothenic acid, i-manganese, i-potassium, i-magnesium ne-niacin.

5. Singanciphisa Ubungozi Bakho Bohlobo Lukashukela Lohlobo 2

Uhlobo lwesifo sikashukela sohlobo lwe-2 luyinkinga enkulu yezempilo, okwamanje ethinta izigidi zabantu emhlabeni jikelele.

Kubonakala ngamazinga aphezulu kashukela egazi abangelwa ukumelana ne-insulin noma ikhono elincishisiwe lokukhipha i-insulin.

Ngesizathu esithile, abaphuza ikhofi banengozi encishiswe kakhulu yohlobo lwesifo sikashukela sohlobo 2.

Ucwaningo lubheka ukuthi abantu abaphuza ikhofi eliningi banobungozi obuphansi obungama-23-50% bokuthola lesi sifo. Ucwaningo olulodwa lukhombise ukwehliswa okufika kuma-67% (22,,, 25, 26).

Ngokuya ngokubuyekezwa okukhulu kwezifundo eziyi-18 kubantu abangu-457,922, inkomishi yekhofi yansuku zonke ihlotshaniswa nengozi encishisiwe engu-7% yohlobo lwesifo sikashukela sohlobo 2 ().

Isifinyezo Ucwaningo oluningi lokuhlola lubonisa ukuthi abaphuza ikhofi basengozini ephansi kakhulu yesifo sikashukela sohlobo 2, isimo esibi esithinta izigidi zabantu emhlabeni jikelele.

6. Kwangathi Kungakuvikela Kusifo Se-Alzheimer and Dementia

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

Lesi simo sivame ukuthinta abantu abaneminyaka engaphezu kwengama-65, futhi alikho ikhambi elaziwayo.

Kodwa-ke, kunezinto eziningana ongazenza ukuvimbela lesi sifo ukuthi singenzeki kwasekuqaleni.

Lokhu kufaka abasolwa abajwayelekile njengokudla ukudla okunempilo nokuzivocavoca umzimba, kepha ukuphuza ikhofi nakho kungasebenza ngendlela emangalisayo.

Ucwaningo oluningi lukhombisa ukuthi abaphuza ikhofi banobungozi obufinyelela kuma-65% besifo i-Alzheimer's (28,).

Isifinyezo Abaphuza ikhofi basengozini ephansi kakhulu yokuthola isifo i-Alzheimer's, okuyimbangela ehamba phambili yokuwohloka komqondo emhlabeni jikelele.

7. Kwangathi Yehlise Ingozi Yakho kaParkinson

Isifo sikaParkinson yisimo sesibili esivame kakhulu se-neurodegenerative, ngemuva kwe-Alzheimer's.

Kubangelwa ukufa kwama-neurons akhiqiza i-dopamine ebuchosheni bakho.

Njenge-Alzheimer's, alikho ikhambi elaziwayo, elenza kubaluleke kakhulu ukugxila ekuvikeleni.

Ucwaningo lukhombisa ukuthi abaphuza ikhofi banobungozi obuphansi kakhulu besifo sikaParkinson, ngokunciphisa ingozi esukela ku-32-60% (30, 31,, 33).

Kulokhu, i-caffeine uqobo ibonakala inenzuzo, njengoba abantu abaphuza i-decaf abanayo ingozi ephansi yeParkinson's ().

Isifinyezo Abaphuza ikhofi banengozi efinyelela ku-60% ephansi yokuthola isifo sikaParkinson, isifo sesibili esivame kakhulu se-neurodegenerative.

8. Kwangathi Vikela Isibindi Sakho

Isibindi sakho siyisitho esimangalisayo esenza imisebenzi ebalulekile engamakhulu.

Izifo eziningana ezivamile zithinta kakhulu isibindi, kufaka phakathi i-hepatitis, isifo sesibindi esinamafutha nezinye eziningi.

Eziningi zalezi zimo zingaholela ku-cirrhosis, lapho isibindi sakho sithathelwa indawo kakhulu izicubu ezibomvu.

Kuyathakazelisa ukuthi ikhofi lingavikela ekulweni nesifo sokuqina kwesibindi - abantu abaphuza izinkomishi ezi-4 noma ngaphezulu ngosuku banobungozi obufinyelela ku-80% (,,).

Isifinyezo Abaphuza ikhofi basengozini ephansi kakhulu ye-cirrhosis, engadalwa yizifo eziningana ezithinta isibindi.

9. Ingakwazi Ukulwa Nokucindezeleka Kukwenze Ujabule

Ukudangala kuyinkinga enkulu yengqondo edala izinga lempilo elinciphise kakhulu.

Kuvame kakhulu, njengoba cishe abantu abangu-4.1% e-US njengamanje bahlangabezana nemibandela yokudangala komtholampilo.

Esifundweni saseHarvard esashicilelwa ngo-2011, abesifazane abaphuza izinkomishi zekhofi ezi-4 noma ngaphezulu ngosuku babenobungozi obuphansi obungama-20% bokucindezeleka ().

Olunye ucwaningo kubantu abangama-208,424 luthole ukuthi labo abaphuza izinkomishi ezi-4 noma ngaphezulu ngosuku banamathuba angama-53% okufa ngokuzibulala ().

Isifinyezo Ikhofi libukeka linciphisa ubungozi bokuthola ukucindezeleka futhi lingehlisa kakhulu izinga lokuzibulala.

10. Kwangathi Ingcuphe Ephansi Yezinhlobo Ezithile Zomdlavuza

Umdlavuza ungenye yezimbangela zokufa ezihamba phambili emhlabeni. Kubonakala ngokukhula kweseli okungalawulwa emzimbeni wakho.

Ikhofi libukeka livikela izinhlobo ezimbili zomdlavuza: umdlavuza wesibindi nowebala.

Umdlavuza wesibindi uyimbangela yesithathu ehamba phambili yokufa komdlavuza emhlabeni, kuyilapho umdlavuza obala ubala ungowesine ().

Ucwaningo lukhombisa ukuthi abaphuza ikhofi banengozi efinyelela ku-40% yomdlavuza wesibindi (41, 42).

Ngokunjalo, ucwaningo olulodwa kubantu abangama-489,706 luthole ukuthi labo abaphuza izinkomishi zekhofi ezi-4-5 ngosuku babenobungozi obuphansi obungu-15% bomdlavuza obuluhlaza ().

Isifinyezo Umdlavuza wesibindi nowebala elimhlophe ungumbangela wesithathu nowesine oholela ekufeni komdlavuza emhlabeni jikelele. Abaphuza ikhofi banengozi engezansi yabo bobabili.

11. Ayibangeli Izifo Zenhliziyo Nobungozi Bangaphansi Kwesifo Sohlangothi

Kuyaye kuthiwe i-caffeine ingakhuphula umfutho wegazi.

Lokhu kuyiqiniso, kepha ngokukhuphuka kwe-3-4 mm / Hg kuphela, umphumela mncane futhi uvame ukuncibilika uma uphuza ikhofi njalo (,).

Kodwa-ke, ingaqhubeka kwabanye abantu, ngakho-ke gcina lokho engqondweni uma unyuse umfutho wegazi (, 47).

Lokho kushiwo, izifundo aziwusekeli umqondo wokuthi ikhofi liphakamisa ubungozi besifo senhliziyo (, 49).

Ngokuphambene nalokho, kunobunye ubufakazi bokuthi abesifazane abaphuza ikhofi banengozi encishisiwe (50).

Olunye ucwaningo lukhombisa nokuthi abaphuza ikhofi banengozi engaphansi ngama-20% yokushaywa unhlangothi (,).

Isifinyezo Ikhofi ingadala ukwanda okuncane kwengcindezi yegazi, evame ukuncipha ngokuhamba kwesikhathi. Abaphuza ikhofi abanayo ingozi eyandayo yesifo senhliziyo futhi banengozi ephansi kancane yokushaywa unhlangothi.

12. Kungakusiza Uphile Isikhathi Eside

Njengoba kunikezwe ukuthi abaphuza ikhofi mancane amathuba okuthi bathole izifo eziningi, kunengqondo ukuthi ikhofi lingakusiza uphile isikhathi eside.

Ucwaningo oluningi lokuhlola lubonisa ukuthi abaphuza ikhofi banamathuba amancane okufa.

Ezifundweni ezimbili ezinkulu kakhulu, ukuphuza ikhofi kuhlotshaniswa nokwehla okungama-20% kwengozi yokushona emadodeni futhi kwehle ngo-26% ingozi yokufa kwabesifazane, ngaphezu kweminyaka engu-18-24 ().

Lo mphumela ubonakala uqine kakhulu kubantu abanesifo sikashukela sohlobo 2. Esifundweni esisodwa seminyaka engama-20, abantu abanesifo sikashukela abaphuza ikhofi babenengozi ephansi yokufa engama-30% (54).

Isifinyezo Ucwaningo oluningi lukhombisa ukuthi abaphuza ikhofi baphila isikhathi eside futhi banamathuba amancane okufa ngaphambi kwesikhathi.

13. Umthombo Omkhulu Wama-antioxidants Esidlweni SaseNtshonalanga

Kubantu abadla ukudla okujwayelekile kwaseNtshonalanga, ikhofi lingaba ngesinye sezici ezinempilo kakhulu ekudleni kwabo.

Lokho kungenxa yokuthi ikhofi liphezulu kakhulu kuma-antioxidants. Ucwaningo lukhombisa ukuthi abantu abaningi bathola ama-antioxidants amaningi ekhofini kunezithelo nemifino kuhlangene (,, 57).

Eqinisweni, ikhofi lingaba esinye seziphuzo ezinempilo kakhulu emhlabeni.

Isifinyezo Ikhofi licebile ngama-antioxidants anamandla, futhi abantu abaningi bathola ama-antioxidants amaningi ekhofini kunezithelo nemifino kuhlangene.

Okusemqoka

Ikhofi yisiphuzo esithandwa kakhulu emhlabeni wonke esinezinzuzo eziningi ezinhle zezempilo.

Inkomishi yakho yansuku zonke yejoe ayikwazi ukukusiza uzizwe unamandla, ushise amanoni futhi uthuthukise ukusebenza komzimba kuphela, inganciphisa nengozi yakho yezimo eziningana, ezinjengesifo sikashukela sohlobo 2, umdlavuza kanye nesifo i-Alzheimer kanye nesifo sikaParkinson.

Eqinisweni, ikhofi lingakhuphula ngisho nokuphila isikhathi eside.

Uma ukujabulela ukunambitheka kwawo futhi ukubekezelela okuqukethwe yi-caffeine, unganqikazi ukuzithululela inkomishi noma ngaphezulu usuku lonke.