Njira Zina 9 Zosankhira Khofi (Ndipo Chifukwa Chomwe Muyenera Kuziyesa)

Zamkati

• 1. Chicory Khofi
• 2. Matcha Tiyi
• 3. Mkaka Wagolide
• 4. Madzi a Ndimu
• 5. Yerba Mate
• 6. Tiyi wa Chai
• 7. Tiyi wa Rooibos
• 8. Vinyo woŵaŵa wa Apple Cider
• 9. Kombucha
• Mfundo Yofunika Kwambiri

Khofi ndi chakumwa cham'mawa kwa ambiri, pomwe ena amasankha kuti asamwe chifukwa cha zifukwa zambiri.

Kwa ena, kuchuluka kwa caffeine - 95 mg pakumwa - kumatha kubweretsa mantha komanso kusokonezeka, komwe kumatchedwanso "jitters." Kwa ena, khofi imatha kupangitsa kugaya kwam'mimba komanso kupweteka mutu.

Ambiri samangosamala kulawa kowawa kapena kunyong'onyeka ndi chikho chawo cham'mawa cham'mawa.

Nazi njira 9 zokoma za khofi zomwe mungayesere.

1. Chicory Khofi

Monga nyemba za khofi, mizu ya chicory imatha kuwotchera, kugwetsedwa ndikusinthidwa kukhala chakumwa chotentha. Amakonda kwambiri khofi koma alibe caffeine.

Komanso ndi gwero lolemera la inulin. CHIKWANGWANI ichi chimatha kusungunuka ndikuthandizira matumbo athanzi polimbikitsa kukula kwa mabakiteriya opindulitsa - makamaka Bifidobacteria ndipo Lactobacilli ().

Kuphatikiza apo, imatha kupangitsa kuti ndulu yanu ipange bile yambiri, yomwe ingakhale yopindulitsa pakudya kwamafuta ().

Muzu wa chicory ukhoza kupezeka usanakhale pansi ndikuwotcha, motero ndizosavuta kukonzekera. Ingomupangirani ngati malo wamba a khofi - mu makina opanga khofi, makina osindikizira aku France kapena makina a espresso.

Gwiritsani ntchito supuni 2 zapansi pa ma ola 6 (180 ml) amadzi, kapena sinthani chiwerengerochi kutengera zomwe mumakonda.

Kumbukirani kuti mizu ya chicory imatha kuyambitsa matenda am'mimba mwa anthu ena. Ngakhale inulin ndiyabwino pamoyo wanu, itha kukhala ndi zovuta zina monga kuphulika ndi gasi ().

Kuphatikiza apo, muyenera kupewa mizu ya chicory ngati muli ndi pakati kapena mukuyamwitsa popeza kafukufuku wachitetezo chake m'mikhalidwe imeneyi akusowa.

Muzu wa Chicory umakonda kofi koma umakhala wopanda caffeine ndipo umakhala ndi fiber inulin yopindulitsa kwambiri, yomwe imatha kuthandizira kugaya ndikuthandizira matumbo athanzi.

2. Matcha Tiyi

Matcha ndi mtundu wa tiyi wobiriwira wopangidwa ndikuwotcha, kuyanika ndikupera masamba a Camellia sinensis pitani mu ufa wabwino.

Mosiyana ndi tiyi wobiriwira wobiriwira, mumamwa tsamba lonse. Pachifukwa ichi, mukupeza gwero lokhazikika kwambiri la ma antioxidants - epigallocatechin gallate (EGCG), makamaka ().

Zambiri mwazabwino zama matcha akuti ndi EGCG. Mwachitsanzo, kafukufuku wofufuza akuwonetsa kuti kumwa tiyi wobiriwira pafupipafupi kumachepetsa chiopsezo cha kuthamanga kwa magazi ().

Tiyi wobiriwira adalumikizidwanso ndi kuchepa kwamafuta ndi mafuta amthupi, komanso chiwopsezo chotsika cha matenda amtundu wa 2 ().

Matcha ali ndi kununkhira kwatsopano, komwe ena amati ndi kwapadziko lapansi.

Kukonzekera:

1. Sungani masupuni 1-2 a matcha ufa mu mphika wa ceramic pogwiritsa ntchito sefa yolimba.
2. Onjezerani madzi otentha, koma osawira - kutentha kwa madzi kuyenera kukhala mozungulira 160-170 ° F (71-77 ° C).
3. Onetsetsani pang'onopang'ono mpaka ufa utasungunuka, kenako whisk mmbuyo ndi mtsogolo. Whisk yachikhalidwe cha nsungwi, yotchedwa chasen, imagwira ntchito bwino.
4. Tiyi imakhala yokonzeka kamodzi ngati chisanu chofewa. Muthanso kuyesa kuwonjezera chikho chimodzi (237 ml) cha mkaka wouma kapena njira yopanda mkaka yopangira matcha tiyi latte.

Chifukwa mumadya tsamba lonselo, matcha amakhala wochuluka mu caffeine kuposa tiyi wobiriwira wamba ndipo nthawi zina amaposa khofi. Kuchuluka kwa ntchito iliyonse kumatha kusiyanasiyana, ndi kuchuluka kwa 35-250 mg pa chikho chilichonse).

Matcha tiyi amapereka ma antioxidants opindulitsa ambiri pakatumikira kamodzi. Kutengera ndi momwe imakonzera, itha kukhala ndi tiyi kapena khofi wambiri kuposa khofi.

3. Mkaka Wagolide

Mkaka wagolide ndi cholowa, chopanda caffeine m'malo mwa khofi.

Chakumwa chofundachi chimaphatikizapo zonunkhira zolimbikitsa monga ginger, sinamoni, turmeric ndi tsabola wakuda. Zowonjezerapo zina ndizophatikizira cardamom, vanila ndi uchi.

Kuphatikiza pakupatsa chakumwa chanu mtundu wagolide wokongola, turmeric itha kukhala ndi mphamvu zotsutsana ndi zotupa chifukwa cha mankhwala amphamvu a curcumin (,).

Kuphatikiza apo, tsabola wakuda amakulitsa kuthekera kwa thupi lanu kuyamwa curcumin, monganso mafuta. Chifukwa chake, mungafune kulingalira kugwiritsa ntchito mkaka wonse motsutsana ndi mafuta pachakumwa ichi (, 10).

Mutha kukonzekera mkaka wagolide wagawo pafupifupi mphindi zisanu. Umu ndi momwe:

1. Mu poto, phatikizani chikho chimodzi (237 ml) cha mkaka kapena chosagwiritsa ntchito mkaka ndi 1/2 supuni ya tiyi ya turmeric, 1/4 supuni ya tiyi ya sinamoni, supuni 1/8 ya supuni ya tiyi ndi tsabola wakuda. Mwakufuna, onjezerani uchi kuti mulawe.
2. Kutenthetsani chisakanizo pamunsi mpaka pakatikati kutentha, kuyambitsa pafupipafupi kuti musayake.
3. Mukatenthetsa, tsanulirani zakumwa mu makapu ndikusangalala.

Mkaka wagolide ndi njira yabwino, yopanda tiyi kapena khofi yopanda khofi yomwe itha kukhala ndi zotsutsana ndi zotupa.

4. Madzi a Ndimu

Kusintha chakumwa chakummawa sikuyenera kukhala kovuta. Madzi a mandimu ndi njira yabwino yoyambira tsiku lanu.

Ndi yopanda kalori komanso ya caffeine ndipo imapereka vitamini C wokwanira.

Monga antioxidant, vitamini C amatenga gawo m'thupi lanu komanso amateteza khungu lanu ku dzuwa. Ndikofunikira popanga collagen, puloteni yomwe imapereka mawonekedwe oyambira khungu lanu, tendon ndi ligaments (,,).

Galasi limodzi lokha lamadzi a mandimu - lokonzedwa ndikuwonjezera madzi a theka ndimu (supuni 1 kapena 15 ml) ku chikho chimodzi (237 ml) cha madzi ozizira - imapereka 10% ya RDI yanu ku vitamini C (14).

Muthanso kuwonjezera zipatso ndi zitsamba zamankhwala osiyanasiyana - nkhaka, timbewu tonunkhira, mavwende ndi basil ndi njira zina zodziwika bwino.

Madzi a mandimu ndi njira yosavuta koma yotsitsimutsa yoyambira tsiku lanu ndi madzi owonjezera a antioxidants.

5. Yerba Mate

Yerba mate ndi tiyi wamchere wobiriwira wopangidwa kuchokera ku masamba owuma a mtengo waku South America holly, Llex paraguriensis ().

Ngati mukufuna cholowa m'malo mwa khofi koma simukufuna kusiya nawo caffeine wam'mawa, yerba mate ndi chisankho chabwino.

Chikho chimodzi (237 ml) chimakhala ndi 78 mg wa caffeine, yemwe amafanana ndi tiyi kapena khofi mu kapu ya khofi ().

Yerba mate imadzazidwanso ndi mankhwala opindulitsa omwe amakhala ngati ma antioxidants. M'malo mwake, kafukufuku wina akuti akhoza kukhala ndi ma antioxidants ochulukirapo kuposa tiyi wobiriwira ().

Kuphatikiza apo, ili ndi mchere ndi mavitamini angapo, kuphatikiza riboflavin, thiamine, phosphorous, iron, calcium ndi mavitamini C ndi E ().

Ili ndi kukoma komwe idapeza, komwe kumatha kufotokozedwa ngati kowawa kapena kusuta. Mwa njira yachikhalidwe, yerba mate imakonzedwa mu yerba mate gourd ndipo imadyedwa kudzera muudzu wachitsulo, kuwonjezera madzi mukamamwa.

Kuti mupange zakumwa za yerba mate mosavuta, amathanso kutsetsereka masamba pogwiritsa ntchito tiyi kapena kugula matumba a yerba mate. Zikatere, ingokhalani masamba m'madzi otentha kwa mphindi 3-5 ndikusangalala.

Ngakhale maubwino a yerba mate omwe ali ndi thanzi labwino, muyenera kumwa pang'ono. Kafukufuku walumikiza kuchuluka kwa nthawi yayitali, malita 1-2 patsiku ndi kuchuluka kwa mitundu ina ya khansa (,,).

Yerba mate amaperekanso tiyi kapena khofi wofanana ndi khofi limodzi ndi riboflavin, thiamine, phosphorous, iron, calcium ndi mavitamini C ndi E. Imakhalanso ndi ma antioxidants.

6. Tiyi wa Chai

Chai tiyi ndi mtundu wa tiyi wakuda wophatikizidwa ndi zitsamba zolimba ndi zonunkhira.

Ngakhale ili ndi tiyi kapena khofi wocheperako (47 mg) kuposa khofi, kafukufuku akuwonetsa kuti tiyi wakuda amatha kupititsa patsogolo kuzindikira kwamisala (19,,).

Ma tiyi akuda ndi obiriwira amapangidwa kuchokera ku Camellia sinensis chomera, koma tiyi wakuda amayamba kuthirira, omwe amasintha kapangidwe kake ka mankhwala. Mitundu yonseyi ikuwoneka kuti ili ndi zida zamphamvu za antioxidant ().

Ngakhale kufufuza kwina kuli kofunika, maphunziro ena owunikira aphatikiza kumwa tiyi wakuda wokhala ndi chiopsezo chochepa cha matenda amtima (,,).

Kuphatikiza pa zabwino zomwe zitha kukhala ndi thanzi lake, tiyi wa tiyi amakhala ndi fungo lamphamvu ndi fungo lolimbikitsa.

Pali maphikidwe ambiri, koma nayi njira imodzi yosavuta yokonzera makapu awiri kuyambira pachiyambi:

1. Sulani mbewu za cardamom 4, ma clove 4 ndi ma peppercorn awiri akuda.
2. Mu poto, phatikizani makapu awiri (474 ​​ml) madzi osefedwa, chidutswa cha 1-inchi (3 cm) cha ginger watsopano, ndodo 1 ya sinamoni ndi zonunkhira.
3. Bweretsani chisakanizo kwa chithupsa, kenako chotsani kutentha.
4. Onjezerani matumba awiri akumwa tiyi wakuda wosakwatiwa ndikutsika kwa mphindi 10.
5. Sakanizani tiyi mu makapu awiri ndikusangalala.

Kuti mupange tei latte, ingogwiritsa ntchito chikho chimodzi cha mkaka (237 ml) kapena njira ina yomwe mumakonda yopanda mkaka m'malo mwa madzi omwe ali pamwambapa.

Tiyi wa Chai ndi tiyi wakuda wonunkhira wokhala ndi zonunkhira zamphamvu komanso kapeine wocheperako. Kafukufuku wowunikira akuwonetsa kuti tiyi wakuda amachepetsa chiopsezo cha matenda amtima.

7. Tiyi wa Rooibos

Rooibos kapena tiyi wofiira ndi chakumwa chopanda tiyi kapena khofi chomwe chinayambira ku South Africa.

Mosiyana ndi khofi ndi tiyi wina, rooibos ndi wotsika kwambiri mu ma tannin antioxidants, omwe amatha kukhala opindulitsa komanso amasokoneza kuyamwa kwa chitsulo (26).

Ngakhale zili ndi zotsika kwambiri, rooibos imapereka ma antioxidants ena ambiri).

Zofufuza ndizochepa kwambiri. Kafukufuku wina akuwonetsa kuti rooibos itha kuteteza ku matenda amtima, pomwe ina idapeza njira yochepetsera khansa (,).

Rooibos amakhala ndi nthawi yayitali kuposa ma tiyi ambiri komanso kuwindamo mopambanitsa sikumabweretsa kukoma kowawa. M'malo mwake, rooibos imakhala ndi zonunkhira pang'ono, zipatso.

Kuti mudzikonzekeretse kapu, gwiritsani ntchito fyuluta ya tiyi kutsikira masipuni a 1-1.5 a rooibos osasunthika kwa mphindi 10. Mwakufuna, mutha kuwonjezera mandimu ndi uchi kuti mulawe.

Rooibos ndi tiyi wopanda tiyi kapena khofi wokoma pang'ono komanso wobala zipatso. Amapereka ma antioxidants ambiri ndipo amakhala otsika kwambiri mu tannins, gulu lomwe limasokoneza mayamwidwe azitsulo.

8. Vinyo woŵaŵa wa Apple Cider

Apple cider viniga (ACV) amapangidwa potenthetsa maapulo osweka pogwiritsa ntchito yisiti ndi bakiteriya.

Izi zimapanga gulu lotchedwa acetic acid, lomwe limatha kukhala ndi phindu pakukhudzidwa kwa insulin komanso milingo ya shuga m'magazi, malinga ndi kafukufuku wina.

Mwachitsanzo, kafukufuku wina adapeza kuti anthu omwe ali ndi insulini akumwa ma gramu 20 (supuni 0,5) a ACV asanadye chakudya, kuchuluka kwa shuga m'magazi kunachepetsedwa ndi 64%. Komabe, zotsatirazi sizinawoneke mwa anthu omwe ali ndi matenda a shuga a mtundu wachiwiri ().

Ngakhale kulibe umboni wochuluka, ACV itha kulimbikitsanso kumva kukhuta mukatha kudya ndikuthandizira kuchepa thupi (,, 33).

Chakumwa choyambirira cha AVC chimaphatikiza 1-2 supuni ya tiyi wosaphika kapena wosasunthika wa apulo cider viniga, 1 chikho (237 ml) wamadzi ozizira ndikusankha supuni 1-2 za uchi kapena zotsekemera zina.

Osamamwa ACV osasungunula kaye kaye. ACV imakhala ndi 4-6% ya acetic acid yomwe imatha kutentha pakamwa panu ndi pakhosi. Itha kuvulanso enamel ngati imagwiritsidwa ntchito pafupipafupi, motero kusambira madzi musanamwe kapena mutamwa ACV ndikulimbikitsidwa (,).

Apple cider viniga ndi njira yopanda tiyi kapena khofi yopanda khofi yomwe ingakhale ndi zotsatira zabwino pamashuga amwazi. Itha kuthandizanso kuchepa thupi.

9. Kombucha

Kombucha amapangidwa ndi kuthirira tiyi wakuda ndi mabakiteriya, yisiti ndi shuga.

Njira yowotchera imapanga mabakiteriya ndi yisiti, omwe nthawi zambiri amatchedwa SCOBY.

Pambuyo pa nayonso mphamvu, kombucha amakhala ndi maantibiotiki, acetic acid ndi ma antioxidants - zonse zomwe zimatha kukhala ndi thanzi (,).

Kafukufuku wazinyama ndi mayeso a chubu akuwonetsa kuti kombucha imatha kulimbitsa chitetezo cha mthupi lanu, kusintha kwama cholesterol ndi kuchuluka kwa shuga m'magazi mwa anthu omwe ali ndi matenda ashuga. Komabe, zomwe amati ndi zabwino zathanzi mwa anthu ndizachidziwikire (,,).

Kupanga kombucha wekha sikuvomerezeka chifukwa chakuwopsa kwa kuipitsidwa ndi tizilombo toyambitsa matenda (,).

Komabe, pali mitundu yosawerengeka yomwe ikupezeka pamalonda yomwe siyiyika pachiwopsezo chofanana.

Kombucha amatenthedwa tiyi wakuda yemwe amakhala ndi maantibiotiki, acetic acid ndi ma antioxidants. Kafukufuku wambiri wazinyama akuwonetsa zaubwino wathanzi, koma zochepa zachitika mwa anthu.

Mfundo Yofunika Kwambiri

Ngakhale khofi ili ndi zofunikira zake zathanzi, mwina sizingakhale zanu.

Komabe, pali njira zina zambiri. Ambiri amaperekanso khofi yopindulitsa, monga zitsamba zolemera za antioxidant ndi zonunkhira, maantibiotiki ndi acetic acid.

Ngati mukufuna njira ina yathanzi m'malo mwa khofi, zakumwa zomwe zili mndandandawu ndizoyenera kuyesedwa.