Kungani Ikhofi Ilungele Wena? Nazi Izizathu Ezi-7

-Delile

• 1. Ikhofi Lingakwenza Uhlakaniphe
• 2. Ikhofi Ingakusiza Ushise Amafutha Futhi Ithuthukise Ukusebenza Komzimba
• 3. Ikhofi Lingasehlisa Ngengcuphe Ingcuphe Yesifo Sikashukela Sohlobo 2
• 4. Ikhofi Lingase Linciphise Ingozi Yakho Ye-Alzheimer's and Parkinson's
• 5. Ikhofi Lingase Lisilungele Kakhulu Isibindi Sakho
• 6. Ikhofi Linganciphisa Ubungozi Bakho Bokufa Ngaphambi kwesikhathi
• 7. Ikhofi Ligcwele Umsoco Nama-antioxidants
• Okusemqoka

Ikhofi alimnandi nje futhi linika amandla - lingahle likulungele ngokweqile.

Eminyakeni edlule nasemashumini eminyaka adlule, ososayensi bafundile ngemiphumela yekhofi ezicini ezahlukahlukene zempilo. Imiphumela yabo ayimangalisi neze.

Nazi izizathu ezi-7 zokuthi kungani ikhofi lingaba esinye seziphuzo ezinempilo kakhulu emhlabeni.

1. Ikhofi Lingakwenza Uhlakaniphe

Ikhofi aligcini nje ngokukugcina uphapheme - lingase futhi likwenze uhlakaniphe.

Isithako esisebenzayo sekhofi yi-caffeine, eyisikhuthazi futhi into esetshenziswa kakhulu ukusetshenziswa kwengqondo emhlabeni.

I-caffeine isebenza ebuchosheni bakho ngokuvimba imiphumela ye-neurotransmitter yokuvimbela ebizwa nge-adenosine.

Ngokuvimba imiphumela evimbela i-adenosine, i-caffeine empeleni yandisa ukudubula kwe-neuronal ebuchosheni nasekukhishweni kwamanye ama-neurotransmitter afana ne-dopamine ne-norepinephrine (1,).

Izifundo eziningi ezilawulwayo zihlolisise imiphumela ye-caffeine ebuchosheni, okukhombisa ukuthi i-caffeine ingathuthukisa okwesikhashana imizwa, isikhathi sokuphendula, inkumbulo, ukuqapha nokusebenza kwengqondo okuvamile (3).

Ngemininingwane engaphezulu ngezinzuzo zekhofi ezingaba khona zezempilo yobuchopho, bheka le ndatshana.

I-caffeine ivimba i-neurotransmitter engavimbeleki ebuchosheni, enomthelela ovuselelayo. Ucwaningo olulawulwayo lukhombisa ukuthi i-caffeine ithuthukisa ukusebenza kwemizwa nokusebenza kobuchopho.

2. Ikhofi Ingakusiza Ushise Amafutha Futhi Ithuthukise Ukusebenza Komzimba

Kunesizathu esihle sokuthi kungani uzothola i-caffeine kuzithako eziningi ezithengisa amafutha.

I-caffeine, ngokwengxenye ngenxa yomphumela wayo ovuselelayo ohlelweni lwezinzwa oluphakathi, zombili ziphakamisa imetabolism futhi zenyusa i-oxidation yamafutha acid (,,).

Ingabuye ithuthukise ukusebenza kwezemidlalo ngezindlela eziningana, kufaka phakathi ngokuhlanganisa ama-acid anamafutha avela ezicubu zomzimba (,).

Ekuhlaziyweni okubili okuhlukile kwe-meta, i-caffeine itholakale ikhulisa ukusebenza kokuvivinya umzimba ngo-11-12%, ngokwesilinganiso (, 10).

I-caffeine inyusa isilinganiso semethabolikhi futhi isiza ekuhlanganiseni ama-fatty acids avela kwizicubu zomzimba. Kungabuye kuthuthukise ukusebenza komzimba.

3. Ikhofi Lingasehlisa Ngengcuphe Ingcuphe Yesifo Sikashukela Sohlobo 2

Uhlobo lwesifo sikashukela sohlobo lwe-2 yisifo esihlobene nendlela yokuphila esesifinyelele ezingeni lomqedazwe. Sekwande ngokuphindwe kayishumi emashumini ambalwa eminyaka manje futhi kuhlupha abantu ababalelwa ezigidini ezingama-300.

Lesi sifo sibonakala ngamazinga aphezulu eglucose egazini ngenxa yokumelana ne-insulin noma ukungakwazi ukukhiqiza i-insulin.

Ezifundweni zokubheka, ikhofi ibilokhu ihlotshaniswa kaningi nengozi ephansi yohlobo lwesifo sikashukela sohlobo 2. Ukwehliswa kwezinga lobungozi kusuka ku-23% kuze kufike ku-67% (,, 13,).

I-athikili enkulu yokubuyekeza ibheke izifundo ze-18 ngenani lababambiqhaza abangama-457,922. Inkomishi ngayinye yekhofi eyengeziwe ngosuku yehlisa ubungozi besifo sikashukela sohlobo 2 ngo-7%. Lapho abantu abaningi bephuza ikhofi, behlisa ubungozi babo ().

Ukuphuza ikhofi kuhlotshaniswa nengozi encishiswe kakhulu yohlobo lwesifo sikashukela sohlobo 2. Abantu abaphuza izinkomishi eziningana ngosuku banamathuba amancane okuba nesifo sikashukela.

4. Ikhofi Lingase Linciphise Ingozi Yakho Ye-Alzheimer's and Parkinson's

Akukona nje kuphela ukuthi ikhofi lingakwenza uhlakaniphe esikhathini esifushane, kodwa futhi lingavikela nengqondo yakho lapho usugugile.

Isifo i-Alzheimer yisifo esivame kakhulu se-neurodegenerative emhlabeni futhi siyimbangela ehamba phambili yokuwohloka komqondo.

Ezifundweni ezingase zibe khona, abaphuza ikhofi banengozi efinyelela kuma-60% ephansi ye-Alzheimer's and dementia (16).

I-Parkinson isifo sesibili esivame kakhulu se-neurodegenerative, esibonakala ngokufa kwama-neurons akhiqiza i-dopamine ebuchosheni. Ikhofi lehlisa ubungozi bakho beParkinson ngo-32-60% (17,, 19, 20).

Ikhofi lihlotshaniswa nengozi ephansi kakhulu yokuwohloka komqondo kanye nezinkinga ze-neurodegenerative i-Alzheimer's neParkinson's.

5. Ikhofi Lingase Lisilungele Kakhulu Isibindi Sakho

Isibindi siyisitho esimangazayo esenza imisebenzi ebalulekile emzimbeni wakho.

Isengozini yemigibe yokudla yesimanje, njengokuphuza kakhulu utshwala noma i-fructose.

I-Cirrhosis yisigaba sokugcina sokulimala kwesibindi okubangelwa izifo ezinjengotshwala ne-hepatitis, lapho izicubu zesibindi sezithathelwe indawo kakhulu izicubu ezibomvu.

Ucwaningo oluningi lukhombisile ukuthi ikhofi lingehlisa ubungozi be-cirrhosis ngamaphesenti angama-80. Labo abaphuza izinkomishi ezi-4 noma ngaphezulu ngosuku bezwa umphumela onamandla (21, 22,).

Ikhofi nayo ingehlisa ingozi yomdlavuza wesibindi cishe ngama-40% (24, 25).

Ikhofi libukeka livikela ezifweni ezithile zesibindi, lehlisa ingozi yomdlavuza wesibindi ngo-40% ne-cirrhosis ngo-80%.

6. Ikhofi Linganciphisa Ubungozi Bakho Bokufa Ngaphambi kwesikhathi

Abantu abaningi basabonakala ukuthi bacabanga ukuthi ikhofi ayinampilo.

Lokhu akumangazi, ngoba kujwayelekile ukuthi ukuhlakanipha okuvamile kube nokungqubuzana nalokho okushiwo yizifundo.

Kepha ikhofi lingakusiza ukuthi uphile isikhathi eside.

Esifundweni esikhulu esizayo, sokubuka, ukuphuza ikhofi kuhlotshaniswa nengozi ephansi yokufa ngazo zonke izimbangela ().

Lo mphumela ujule kakhulu kubantu abanesifo sikashukela sohlobo 2. Ucwaningo oluthile lukhombisile ukuthi abaphuza ikhofi babenobungozi obuphansi ngo-30% bokufa phakathi neminyaka engama-20 ().

Ukuphuza ikhofi kuhlotshaniswa nengozi ephansi yokufa ezifundweni ezizayo zokubheka, ikakhulukazi kubantu abane-type 2 yesifo sikashukela.

7. Ikhofi Ligcwele Umsoco Nama-antioxidants

Ikhofi akuwona nje amanzi amnyama.

Izakhi zomzimba eziningi zikabhontshisi wekhofi zenza kube isiphuzo sokugcina, empeleni esiqukethe inani elifanelekile lamavithamini namaminerali.

Inkomishi eyodwa yekhofi iqukethe (28):

• I-6% ye-RDA ye-pantothenic acid (uvithamini B5)
• I-11% ye-RDA ye-riboflavin (i-vitamin B2)
• 2% we-RDA ye-niacin (B3) ne-thiamine (B1)
• I-3% ye-RDA ye-potassium ne-manganese

Kungahle kungabonakali njengokuningi, kepha uma uphuza izinkomishi eziningana zekhofi ngosuku khona-ke iyangeza ngokushesha.

Kodwa akupheleli lapho. Ikhofi futhi liqukethe inani elikhulu lama-antioxidants.

Eqinisweni, ikhofi lingomunye wemithombo emikhulu yama-antioxidants ekudleni kwaseNtshonalanga, lize lidlule izithelo nemifino eminingi (,, 31).

Ikhofi iqukethe inani elifanele lamavithamini namaminerali amaningana. Futhi ingenye yemithombo emikhulu yama-antioxidants ekudleni kwanamuhla.

Okusemqoka

Yize inani elilinganiselwe lekhofi likulungele, ukuphuza kakhulu kwalo kusengaba yingozi.

Futhi, khumbula ukuthi obunye bobufakazi abunamandla. Eziningi zezifundo ezingenhla zazibheka ngokwemvelo. Izifundo ezinjalo zingakhombisa ukuhlangana kuphela, kepha azikwazi ukufakazela ukuthi ikhofi libangele izinzuzo.

Uma ufuna ukuqinisekisa izinzuzo zekhofi ezikhona, gwema ukufaka ushukela. Futhi uma ukuphuza ikhofi kujwayele ukuthinta ukulala kwakho, ungaliphuzi emva kwehora lesibili ntambama.

Kepha ekugcineni, kunento eyodwa eyiqiniso: ikhofi lingaba yisiphuzo esinempilo kunazo zonke emhlabeni.