Njira 8 Zokuthandizani Kuti Khofi Wanu Akhale Wathanzi

Zamkati

• 1. Palibe Caffeine Pambuyo pa 2 PM.
• 2. Osanyamula Khofi Wanu Ndi Shuga
• 3. Sankhani Mtundu Wabwino, Makamaka Organic
• 4. Pewani Kumwa Mowa Kwambiri
• 5. Onjezani Sinamoni Wina Kafi Yanu
• 6. Pewani Opaka Mafuta Osakwanira
• 7. Onjezani Koko ku Kofi Wanu
• 8. Anaphika Khofi Wanu Pogwiritsa Ntchito Pepala
• Mfundo Yofunika Kwambiri

Khofi ndi chimodzi mwa zakumwa zotchuka kwambiri padziko lapansi. Akatswiri azachipatala ambiri amakhulupirira kuti ndiyonso yathanzi kwambiri.

Kwa anthu ena, ndiye gwero lalikulu kwambiri la ma antioxidants mu zakudya, kuposa zipatso ndi ndiwo zamasamba zonse pamodzi,,.

Nawa maupangiri ochepa oti musinthe khofi wanu kukhala wathanzi kuti mukhale wathanzi.

1. Palibe Caffeine Pambuyo pa 2 PM.

Khofi ndi imodzi mwazinthu zolemera kwambiri za caffeine mu zakudya.

Caffeine ndichopatsa mphamvu, chomwe ndi chimodzi mwazifukwa zazikulu zomwe khofi amadziwika kwambiri. Zimakupatsani mphamvu komanso zimakuthandizani kuti mukhale ogalamuka mukatopa ().

Koma ngati mumamwa khofi mochedwa masana, imatha kusokoneza kugona kwanu. Kusagona bwino kumalumikizidwa ndimatenda amtundu uliwonse (,).

Pachifukwa ichi, ndikofunikira kuti tisamwe khofi madzulo. Ngati mukuyenera, sankhani decaf kapena sankhani kapu ya tiyi m'malo mwake, yomwe imakhala ndi tiyi kapena khofi wocheperako kuposa khofi ().

Kusiya khofi pambuyo pa 2-3. ndi chitsogozo chabwino. Izi zati, si onse omwe ali ndi chidwi chofanana ndi caffeine, ndipo anthu ena amatha kugona bwino ngakhale atakhala ndi khofi kumapeto kwa tsiku.

Komabe, ngati mukumva kuti mutha kukonza tulo, kupewa khofi kumapeto kwa tsiku ikhoza kukhala njira yabwino.

Pali njira zambiri zomwe mungathandizire kugona kwanu. Werengani nkhaniyi kuti mumve malangizo ena okhudzana ndi sayansi.

Kumwa khofi kumapeto kwa tsiku kumatha kusokoneza kugona kwanu. Kupewa khofi pambuyo pa 2-3 masana. mwina ndi lingaliro labwino.

2. Osanyamula Khofi Wanu Ndi Shuga

Ngakhale kuti khofi ndi yathanzi palokha, mutha kuyisandutsa chinthu chovulaza.

Njira yabwino yochitira izi ndikuyika gulu lonse la shuga mmenemo. Shuga wowonjezedwa ndiye chimodzi mwazinthu zoyipa kwambiri pazakudya zamakono.

Shuga, makamaka chifukwa cha kuchuluka kwa fructose, imalumikizidwa ndi matenda amtundu uliwonse monga kunenepa kwambiri ndi matenda ashuga ().

Ngati simungaganize zokhala moyo wanu wopanda chotsekemera mu khofi yanu, gwiritsani ntchito zotsekemera zachilengedwe monga stevia.

Pali njira zambiri zomwe mungachepetsere kudya kwanu shuga wowonjezera. Nazi njira 14 zowonjezera.

Pewani kuwonjezera shuga mu khofi wanu. Ngati nthawi zonse mumasintha khofi wanu kukhala ngati shuga, mwina mukuchotsa zabwino zake zonse zathanzi.

3. Sankhani Mtundu Wabwino, Makamaka Organic

Mtundu wa khofi umatha kusiyanasiyana kutengera momwe amasinthira komanso momwe nyemba za khofi zimalimidwira.

Nyemba za khofi zimakonda kupopera mankhwala ophera tizilombo ndi mankhwala ena omwe sanapangidwe kuti anthu azidya ().

Komabe, zotsatira za thanzi la mankhwala ophera tizilombo m'zakudya ndizovuta. Pakadali pano pali umboni wocheperako kuti zimavulaza zikapezeka pamunsi pazazinthu.

Komabe, ngati mukuda nkhawa ndi zakumwa zakumwa zakumwa mu khofi wanu, lingalirani kugula nyemba za khofi. Ayenera kukhala ndi mankhwala ochepa kwambiri opangira mankhwala.

Ngati mukuda nkhawa za kuipitsidwa kwa mankhwala ophera tizilombo mu khofi wanu, sankhani mtundu wabwino, wamtundu.

4. Pewani Kumwa Mowa Kwambiri

Ngakhale kumwa khofi pang'ono kuli koyenera, kumwa kwambiri kungachepetse phindu lake lonse.

Kudya kwambiri khofi kungakhale ndi zovuta zina zoyipa, ngakhale chidwi cha anthu chimasiyana ().

Mwambiri, Health Canada imalimbikitsa kuti isapitirire 1.1 mg pa paundi (2.5 mg pa kg) ya kulemera kwa thupi patsiku ().

Popeza kuti khofi wamba amatha kukhala ndi 95 mg wa caffeine, izi zimafanana ndi makapu awiri a khofi patsiku kwa munthu wolemera makilogalamu 80 ().

Komabe, kuchuluka kwa caffeine (400-600 mg) patsiku (pafupifupi makapu 4-6) sikugwirizana ndi zovuta zina mwa anthu ambiri ().

Werengani nkhaniyi kuti mumve zambiri za kuchuluka kwa caffeine yomwe imapezeka mu zakumwa zosiyanasiyana za khofi.

Kumwa khofi kumatanthauza kulinganiza zowopsa zake ndi maubwino ake. Mverani thupi lanu ndipo musadye mochuluka momwe mungapirire.

Kumwa khofi wambiri kumatha kuyambitsa mavuto. Komabe, izi zimadalira kuchuluka kwa khofi yemwe amadya komanso kulolerana.

5. Onjezani Sinamoni Wina Kafi Yanu

Sinamoni ndi zonunkhira zokoma zomwe zimasakanikirana bwino ndi kukoma kwa khofi.

Kafukufuku akuwonetsa kuti sinamoni imatha kutsitsa magazi m'magazi, cholesterol ndi triglycerides mwa odwala matenda ashuga ().

Ngati mukufuna kukoma, yesani kuwonjezera sinamoni. Ndizodabwitsa bwino.

Kuti muchepetse zovuta zomwe zingachitike, sankhani sinamoni ya Ceylon m'malo mwa sinamoni ya Cassia, ngati kungatheke.

Sakanizani khofi wanu ndi sinamoni wambiri. Sikuti imangomva kukoma kokha, itha kusinthanso thanzi lanu.

6. Pewani Opaka Mafuta Osakwanira

Ogulitsa mafuta otsika kwambiri komanso opangira zonunkhira amakonda kusinthidwa kwambiri ndipo amakhala ndi zinthu zosakayikitsa.

Komabe, palibe kafukufuku wambiri wokhudzana ndi thanzi la omwe samamwa mkaka wa mkaka. Zamkatimu zimasiyanasiyana ndi mtundu, ndipo zina zitha kukhala zathanzi kuposa ena.

Komabe, zakudya zachilengedwe zonse ndizabwino kusankha.

M'malo mopaka mkaka wopanda mkaka, lingalirani kuwonjezera kirimu wamafuta onse ku khofi wanu, makamaka kuchokera ku ng'ombe zodyetsedwa ndi udzu.

Kafukufuku akuwonetsa kuti zopangidwa mkaka zimakhala ndi zofunikira zina. Mwachitsanzo, mkaka ndi gwero labwino kwambiri la calcium ndipo amachepetsa chiopsezo cha kufooka kwa mafupa ndi mafupa ().

Kuphatikiza apo, mkaka wa ng'ombe wodyetsedwa ndi udzu umakhala ndi vitamini K wina, womwenso umalumikizidwa ndi thanzi lamafupa ().

Opaka mkaka osakonzedwa amakonzedwa bwino ndipo amakhala ndi zosakaniza zokayikitsa. Ngati mumakonda kusungunula khofi wanu ndi zonunkhira, ganizirani kusankha mkaka wonse kapena kirimu.

7. Onjezani Koko ku Kofi Wanu

Cocoa imadzaza ndi ma antioxidants ndipo imalumikizidwa ndi mitundu yonse yathanzi, kuphatikiza kuchepa kwa matenda amtima (,).

Yesetsani kuwonjezera ufa wa koko ku khofi wanu kuti mumve zambiri.

Caffè mocha, chokoleti chokoleti cha caffè latte, amagwiritsidwa ntchito m'ma khofi ambiri. Komabe, caffè mocha nthawi zambiri amatsekemera ndi shuga.

Mutha kudzipangira nokha kunyumba ndikudumpha shuga wowonjezera.

Mutha kuphatikiza phindu la khofi ndi chokoleti chakuda powonjezerapo ufa wa koko ku khofi wanu.

8. Anaphika Khofi Wanu Pogwiritsa Ntchito Pepala

Kofi wofululidwa amakhala ndi cafestol, diterpene yomwe imatha kukweza mafuta m'magazi (,).

Komabe, kuchepetsa milingo yake ndikosavuta. Ingogwiritsani ntchito fyuluta yamapepala.

Kuphika khofi ndi fyuluta yamapepala kumatsitsa moyenera kuchuluka kwa cafestol koma amalola kuti caffeine ndi ma antioxidants opindulitsa adutse ().

Komabe, cafestol siyabwino konse. Kafukufuku waposachedwa mu mbewa akusonyeza kuti ali ndi zotsatira zotsutsana ndi matenda ashuga ().

Khofi amakhala ndi cafestol, yomwe imatha kukweza mafuta m'magazi. Mutha kutsitsa cafestol mu khofi wanu pogwiritsa ntchito fyuluta yamapepala.

Mfundo Yofunika Kwambiri

Khofi ndi chakumwa chotchuka chomwe chimadziwika chifukwa cha zolimbikitsa zake.

Kumwa khofi kwambiri kumalumikizidwa ndi maubwino osiyanasiyana azaumoyo. Komabe, pali njira zingapo zomwe mungathandizire kupitilizabe izi.

Chofunika kwambiri, pewani kutsegula khofi wanu ndi shuga wowonjezera. M'malo mwake, mutha kulawa khofi yanu powonjezera sinamoni kapena koko.

Komanso, ganizirani zopewa kumwa khofi masana ndi madzulo, chifukwa zimatha kusokoneza kugona kwanu.

Mukamatsatira malangizo omwe ali pamwambawa, mutha kupanga khofi wanu kukhala wathanzi.