Mapindu A 7 A khofi

Zamkati

• 1. Menyani kutopa
• 2. Pewani kukhumudwa
• 3. Pewani khansa
• 4. Pewani ndikusintha mutu
• 5. Limbikitsani kuchepa thupi
• 6. Sinthani kupirira kwa othamanga
• 7. Tetezani mtima
• Njira yabwino yodyera khofi
• Kuchuluka kwa khofi patsiku
• Kodi khofi + akugona modabwitsa komanso kumawonjezera chidwi?

Khofi ndi chakumwa chokhala ndi ma antioxidants ambiri komanso zinthu zina zopatsa thanzi, monga caffeine, mwachitsanzo, zomwe zimathandiza kupewa kutopa ndi matenda ena, monga khansa komanso mavuto amtima. Kuphatikiza apo, zapezeka kuti khofi amathandizira kuthana ndi kukhumudwa pakusintha malingaliro ndikuonetsetsa kusangalala.

Komabe, kwawoneka kuti caffeine imatha kukulitsa kuthamanga kwa magazi kwa anthu omwe amasamala nayo, omwe amasuta kapena omwe amakhala ndi nkhawa kapena nkhawa. Chifukwa chake, ndibwino kuti uzidya pang'ono.

1. Menyani kutopa

Chifukwa ili ndi tiyi kapena khofi wochuluka komanso mankhwala ena opangira zinthu zambiri, khofi amathandizira kuthana ndi kutopa, kukonza kukumbukira, kukhala tcheru komanso kuzindikira, kuwonjezera pakukulitsa kuthekera kochita zinthu zosavuta, kumva, kusunga nthawi komanso kuchepetsa kugona.

Kuphatikiza apo, imawonjezera mphamvu, chifukwa imalimbikitsa kuchuluka kwa mahomoni ena omwe amathandizira kuyambitsa ma neuron, kukhala ofunikira kumeza 75 mg ya caffeine (1 chikho cha espresso), osachepera, kuti izi zitheke.

Komabe, ndikofunikira kudziwa kuti zotsatira zake zimasiyanasiyana malinga ndi munthu, chifukwa zimadalira kuthekera komwe aliyense amatha kupanga caffeine ndikuchotsa m'thupi.

2. Pewani kukhumudwa

Kugwiritsa ntchito tiyi kapena mowa pang'ono kumathandiza kupewa kukhumudwa chifukwa kumakhudzanso magwiridwe antchito, malingaliro ndi magwiridwe antchito chifukwa chazomwe zimakhudza dongosolo lamanjenje.

Kuphatikiza apo, kumwa khofi kumalumikizidwanso ndi zizolowezi zikhalidwe, zomwe zimalimbikitsa kukhala limodzi ndi anthu ena ndikuwonjezera moyo wabwino.

3. Pewani khansa

Kafukufuku wina akuwonetsa kuti khofi amathandiza kupewa mitundu ina ya khansa, monga mawere, ovary, khungu, chiwindi, coloni ndi rectum, popeza imakhala ndi ma antioxidants monga chlorogenic acid, caffeine, tocopherols, melanoidins ndi phenolic mankhwala, mwachitsanzo, omwe amateteza maselo kuchokera kuwonongeka komwe kumachitika chifukwa cha zopitilira muyeso zaulere ndikuchepetsa kutupa mthupi.

4. Pewani ndikusintha mutu

Khofi amathandiza kuchepetsa ndikupewa kupweteka kwa mutu, chifukwa amalimbikitsa kupindika kwa mitsempha yaubongo, kupewa zopweteka. Kafukufuku wina akusonyeza kuti achire mlingo mu milandu ayenera kukhala osachepera 100 mg patsiku.

Mutha kupezanso mu mankhwala angapo opha ululu omwe ali ndi tiyi kapena khofi, chifukwa amachulukitsa mphamvu ya mankhwala ndipo, palimodzi, amalimbana bwino mitundu yosiyanasiyana ya mutu, kuphatikiza migraine.

5. Limbikitsani kuchepa thupi

Kafukufuku wina akuwonetsa kuti kumwa khofi kumapangitsa kuchepa thupi, popeza kumakhala ndi zinthu zingapo zomwe zingakhudze kagayidwe kake ndi kuzipangitsa, monga caffeine, theobromine, chlorogenic acid ndi theophylline, mwachitsanzo.

Izi zimapangitsa kuti thupi lizigwiritsa ntchito ma calories ambiri ndikuwotcha mafuta ambiri, zomwe zimapangitsa kuti muchepetse kunenepa.

6. Sinthani kupirira kwa othamanga

Kugwiritsa ntchito tiyi kapena khofi kumawonjezera kuchuluka kwa adrenaline m'magazi, kukulitsa kupirira komanso kulumikizana mumasewera ndi masewera olimbitsa thupi monga kuthamanga, kusambira ndi kupalasa, mwachitsanzo.

Kafukufuku wina akuwonetsa kuti kumwa 3 mg wa caffeine pa kg ya kulemera kwa ola limodzi musanachite masewera olimbitsa thupi.

7. Tetezani mtima

Khofi imatha kukhala ndi ma antioxidants ambiri ndipo imakhala ndi zotsutsana ndi zotupa, zomwe zimathandiza kuteteza maselo kuti asawonongeke kwambiri komanso amachepetsa kuchepa kwa insulin, potero amateteza mtima ndikuchepetsa chiopsezo cha matenda amtima.

Kuphatikiza apo, imalimbikitsa kuchuluka kwa cholesterol yabwino, HDL, yomwe imadziwika kuti ndi yoteteza mtima, komanso kuchepa kwa cholesterol choipa, LDL.

Njira yabwino yodyera khofi

Njira yabwino yomwera chakumwa ichi ndi khofi wosakhazikika, chifukwa khofi wophika amakhala ndi ma polycyclic onunkhira bwino kwambiri a hydrocarboni, chinthu chomwe chimakonda kusintha kwa DNA yama cell ndikuwonekera kwa khansa. Izi ndichifukwa choti ufa wophika wa khofi umatulutsa zambiri zamaguluwa, ndikupangitsa chakumwa chowiritsa ichi kukhala ndi zinthu zochulukitsa kasanu kuposa izi khofi wosakhazikika.

Chifukwa chake, choyenera ndikuti khofi amapangidwa kukhala wopanikizika, ndikudutsa madzi otentha kudzera mu fyuluta ndi ufa wa khofi, chifukwa kuwonjezera pa zinthu zomwe zimayambitsa khansa, fyuluta imachotsanso mankhwala omwe amachititsa kuchuluka kwa cholesterol. Kuphatikiza apo, khofi wapompopompo samayambitsanso thanzi ndipo amatha kumwa mopitirira muyeso kuti asayambitse tulo komanso kugunda kwa mtima.

Kuchuluka kwa khofi patsiku

Kwa achikulire athanzi, kuchuluka kwa caffeine ndi 400 mg patsiku, komabe kuchuluka kwake kumasiyanasiyana kutengera mtundu wa khofi yemwe amamwa, popeza zomwe zingakhalepo ndizosiyana. Kapu ya espresso imatha kukhala ndi 77 mg wa caffeine ndi khofi wabwinobwino, 163 mg, mwachitsanzo.

Pankhani ya amayi apakati kapena amayi omwe akukonzekera kutenga pakati, kumwa tiyi kapena khofi tsiku lililonse kuyenera kukhala pakati pa 200 mpaka 300 mg. Pankhani ya amayi apakati, kumwa kwambiri tiyi kapena khofi kumachulukitsa chiopsezo chotenga padera kapena kuchedwa pakukula kwa mwana, makamaka akapitirira 600 mg. Izi zitha kuchitika chifukwa chakuti caffeine imachotsedwa pang'onopang'ono m'thupi poyerekeza ndi munthu wabwinobwino, chifukwa chake, kumwa khofi kangapo patsiku kumatha kuyambitsa kuchuluka kwa khofi wambiri.

Kuphatikiza apo, kwa azimayi omwe akuyamwitsa, malangizowo ndikuti azidya khofi wokwanira 200 mg patsiku, popeza caffeine imatha kupitsidwira mkaka wa m'mawere ndikukwera pafupifupi ola limodzi mutamwa. Chifukwa chake, ngati mayi adamwa khofi, tikulimbikitsidwa kuti kuyamwitsa kuyambitsidwe pambuyo pake, kuti thupi likhale ndi nthawi yambiri yothetsera izi asanayamwenso.

Anthu omwe ali ndi vuto la mtima kapena kuthamanga kwa magazi ayenera kuchepetsa kumwa mowa, popeza kuchuluka kwa zomwe zatsimikiziridwa pamikhalidwe imeneyi sikutsimikizika, ndipo maphunziro owonjezera amafunikira.

Kodi khofi + akugona modabwitsa komanso kumawonjezera chidwi?

Njira yabwino yothanirana ndi tulo pambuyo pa nkhomaliro kapena pakati pa m'mawa, mwachitsanzo, ndikumwa kapu imodzi ya khofi wakuda ndikungogona pang'ono mphindi 20. Njira ziwirizi zimatchedwa Coffee NAP, ndipo zimakonda kugwira ntchito kwaubongo, kusiya dongosolo lamanjenje kupumula ndikugwira ntchito tsiku lina. Izi ndichifukwa choti caffeine ndi kupumula kumachotsa adenosine ochulukirapo muubongo, zomwe ndizomwe zimayambitsa kutopa komanso kuvutika kuyang'ana.

Ngakhale 1 chikho chimodzi cha khofi ndichokwanira kuti mumveke ndikulimbitsa thupi, mukatopa kwambiri, mungafune khofi wokulirapo. Kuphatikiza apo, sikulimbikitsidwa kugona nthawi yayitali kuti asagone, chifukwa ngati palibe kuthekera kogona kwa mphindi zosachepera 90, munthuyo amadzuka atatopa kwambiri. Onani njira 8 zosavuta kugona mofulumira.