Kodi Zakudya Zakumwa Kafi Zimagwira Ntchito Yolemera Kunenepa?

Zamkati

• Zakudya zolimbitsa thupi: 3.25 kuchokera 5
• Kodi zakudya za khofi ndi chiyani?
• Momwe imagwirira ntchito
• Zopindulitsa
• Mutha kuchepa kudya
• Zingakulitse kagayidwe
• Kutsikira pansi
• Kafeini wambiri
• Kuchulukanso kwa thupi ndikotheka
• Osakhala otetezeka kwanthawi yayitali
• Kodi ndi wathanzi?
• Mfundo yofunika

Zakudya zolimbitsa thupi: 3.25 kuchokera 5

Zakudya za khofi ndi njira yatsopano yodyera yomwe ikudziwika mwachangu.

Zimaphatikizira kumwa makapu angapo a khofi patsiku kwinaku mukuchepetsa zomwe mumadya.

Anthu ena anena kuti kwakutha kwakanthawi kochepa ndi zakudya. Komabe, ili ndi zovuta zina zofunikira.

Nkhaniyi ikuwunikanso zakudya za khofi, kuphatikiza phindu lake, kutsika pansi, komanso ngati ndi wathanzi.

KUYERETSETSA ZOYENERA

• Zolemba zonse: 3.25
• Kutaya thupi mwachangu: 3
• Kutaya kwakanthawi kwakanthawi: 2
• Zosavuta kutsatira: 4
• Khalidwe labwino: 4

MFUNDO YOFUNIKA KWAMBIRI: Zakudya za khofi zimatsindika khofi pambali pa zakudya zonse ndikuletsa zakudya zopangidwa ndi ma calories. Ngakhale zingathandize kuchepa thupi, mudzakhala ndi chiopsezo chachikulu kuti mupezenso kunenepa. Kuphatikiza apo, caffeine yake yambiri imatha kukhala ndi zotsatirapo.

Kodi zakudya za khofi ndi chiyani?

Zakudya za khofi zidatchuka ndi buku la "The Coffee Lover's Diet" lolembedwa ndi Dr. Bob Arnot.

M'bukuli, Dr. Arnot akuti kumwa khofi kangapo patsiku kumatha kukulitsa kuchepa kwa thupi, kuwotcha mafuta ambiri, kulepheretsa kuyamwa kwa kalori, ndikuchepetsa chilakolako chanu.

Anauziridwa kulemba bukulo ataphunzira anthu omwe amakhala pachilumba chaching'ono cha Greece cha Ikaria, chomwe chili ndi anthu okalamba athanzi.

Amakhulupirira kuti thanzi lawo komanso moyo wawo wautali ndi chifukwa chodya khofi wambiri wokhala ndi antioxidant.

Momwe imagwirira ntchito

Dongosolo lakudya khofi limaphatikizapo kumwa makapu osachepera 3 (720 ml) ya khofi wowotcha patsiku. Kuwotcha kowala kumawonjezera kulemera kwa polyphenol antioxidants kuposa kuwotcha kwakuda (,).

Dr. Arnot amaika chidwi pa mtundu wa khofi womwe mumasankha komanso momwe amawumbidwira. Amalangiza khofi wowotcha, wothira nyemba zonse womwe umagaya kunyumba ndikukonzekera pogwiritsa ntchito madzi osefa.

Pazakudya, mutha kukhala ndi khofi wochuluka momwe mungafunire - wothira tiyi kapena khofi - bola mukangopeza kapu 3 (720-ml) yochepa. Komabe, muyenera kupewa kugwiritsa ntchito shuga kapena zonona.

Amakulimbikitsaninso kuti musinthe chakudya chimodzi patsiku ndi zopangira zokhala ndi zopangira zambiri, zobiriwira zobiriwira. Maphikidwe a Smoothie operekedwa amapezeka m'bukuli.

Zakudya zanu zina ndi zakudya zopsereza ziyenera kukhala ndi mafuta ochepa komanso mafuta komanso zipatso zambiri, zipatso, ndi ndiwo zamasamba. Mlembiyu amalimbikitsanso owerenga kuti apewe zakudya zopangidwa kwambiri, monga zakudya zowundana ndi zakudya zopatsa thanzi, m'malo mokomera zakudya zonse.

M'bukuli, mapulani azakudya a Dr. Arnot amakhala ndi zopatsa mphamvu pafupifupi 1,500 patsiku, zomwe mwina ndizochepa kwambiri kuposa zomwe munthu wamba amadya.

Chakudya choyenera cha chakudyachi chingaphatikizepo tofu ndi masamba osokosera pa mpunga wofiirira, kapena saladi wouma wokazinga wokhala ndi mavalidwe a vinaigrette.

Anthu ena anena kuti atha kuchepa ndi chakudya ichi, mwina chifukwa chakuletsa kalori. Kuphatikiza apo, umboni wina ukusonyeza kuti khofi atha kuthandiza kuwonda (,).

Chidule

Zakudya za khofi zidapangidwa ndi Dr. Bob Arnot, yemwe amati khofi akhoza kukuthandizani kuti muchepetse kunenepa. Pa pulani iyi, mumamwa makapu osachepera 3 (720 ml) a khofi patsiku, m'malo mwa chakudya chimodzi ndi smoothie wobiriwira, ndikuyang'ana mafuta ochepa, zakudya zamafuta ambiri komanso zokhwasula-khwasula.

Zopindulitsa

Khofi ali ndi caffeine yambiri komanso ma antioxidants otchedwa polyphenols, omwe ali ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa kutupa komanso kuwonongeka kwaulere ().

Pankhani yolimbikitsa kuchepa thupi, khofi amawoneka kuti ali ndi zabwino ziwiri - kuchepa kwa njala ndikuwonjezera kagayidwe kake.

Mutha kuchepa kudya

Dr. Arnot akuti khofi akhoza kupondereza kudya kwanu, potero kukuthandizani kuti muchepetse chakudya chomwe mumadya tsiku lililonse.

Kafukufuku wina akuwonetsa kuti izi ndizowona pamlingo. Kumwa khofi kutatsala pang'ono kuti muchepetse chakudya kumachepetsa kuchuluka kwa zomwe mumadya ().

Komabe, kumwa khofi maola 3-44 musanadye kumawoneka kuti kulibe mphamvu pazambiri zomwe mungadye pachakudya chotsatira ().

Kafukufuku mwa anthu a 33 omwe anali onenepa kwambiri kapena onenepa kwambiri adapeza kuti kumwa khofi kumachepetsa kudya kwa kalori mwa iwo omwe anali onenepa kwambiri ().

Kupitilira magawo atatu mu phunziroli, munthu aliyense adalandira chakudya cham'mawa komanso madzi, khofi wamba, kapena khofi ndi theka la caffeine. Khofi wamba amakhala ndi 2.7 mg wa caffeine pa mapaundi (6 mg / kg) olemera thupi.

Anthu omwe anali onenepa kwambiri atamwa ma ounces 6 (200 ml) a khofi, amamwa mafuta ochepa pambuyo pake, poyerekeza ndi nthawi yomwe amamwa madzi kapena khofi ndi theka la khofi ().

Mosiyana ndi izi, kafukufuku m'modzi mwa anthu 12 adapeza kuti palibe kusiyana pakudya kalori kapena kudya pakati pa omwe amamwa khofi wa khofi, khofi wa decaffeine, kapena chakumwa cha placebo asadadye ().

Kafi ya khofi ikhoza kuthandizira kuchepetsa kudya kwa kalori kwa anthu ena, koma kufufuza kwina kumafunikira zisanachitike zonena zenizeni.

Zingakulitse kagayidwe

Khofi wa khofi, makamaka, akhoza kuwonjezera kuchuluka kwa ma calories ndi kuchuluka kwa mafuta omwe mumawotcha, zomwe zimapangitsa kuti zikhale zosavuta kuonda ().

Pawunika limodzi lomwe limaphatikizaponso anthu opitilira 600, ofufuza adapeza kuti kumwa kwa khofiine wochulukirapo kumalumikizidwa ndi kuchepa kwa thupi, index ya thupi (BMI), ndi mafuta.

Pamene omwe caffeine adatenga nawo mbali awonjezeka kawiri, kulemera kwawo, BMI, ndi mafuta adachepa ndi 17-28% ().

Pakafukufuku wina, akulu 12 adatenga chowonjezera chomwe chinali ndi caffeine ndi polyphenols - zigawo zikuluzikulu ziwiri za khofi - kapena placebo. Chowonjezeracho chinapangitsa ophunzira kuwotcha mafuta owonjezera kwambiri komanso ma calories kuposa momwe placebo adachitira ().

Khofi amathanso kukulitsa kuchuluka kwa mafuta omwe mumawotcha pogwira ntchito.

Kafukufuku wina adayang'ana zotsatira za khofi mwa amuna 7 athanzi omwe adagwira ntchito kwa mphindi 30, kenako kumwa 1 chikho (250 ml) cha madzi kapena khofi wa khofi. Omwe adamwa khofi adawotcha mafuta kuposa omwe amamwa madzi ().

Komabe, kafukufuku wambiri wokhudza khofi ndi kagayidwe kazitsulo adachitika mzaka za 1980 ndi 90. Kafukufuku waposachedwa angathandize kulimbikitsa izi. Kuphatikiza apo, palibe umboni waposachedwa wotsimikizira zina mwazomwe amadzinenera Dr. Arnot (,,).

Chidule

Kafukufuku akuwonetsa kuti khofi atha kuchepa pakuchepetsa njala ndi kudya kalori, zonsezi zikuchulukitsa kuchuluka kwa ma calories omwe mumawotcha. Komabe, kufufuza kwina kumafunikira kuti mumvetsetse momwe khofi imakhudzira kuwongolera kunenepa.

Kutsikira pansi

Khofi imakhala ndi ma antioxidants athanzi ndipo imatha kukuthandizani kuti muchepetse thupi pochepetsa chilakolako chanu ndikuwonjezera kagayidwe kanu. Komabe, zakudya za khofi zimakhala ndi zovuta zingapo.

Kafeini wambiri

Ngakhale khofi ya decaffeine ndi njira yodyera khofi, anthu ambiri amakonda khofi wa khofi. Kuphatikiza apo, zabwino zambiri za khofi zimatchedwa caffeine.

Komabe, kumwa kwambiri tiyi kapena khofi kumatha kudzetsa mavuto angapo azaumoyo, monga kuthamanga kwa magazi ().

Kafukufuku wina adawona kuyanjana pakati pa khofi ndi kuthamanga kwa magazi mwa anthu opitilira 1,100 omwe ali ndi kuthamanga kwa magazi.

Iwo omwe amamwa makapu atatu kapena kupitilira khofi patsiku amawerengedwa kuthamanga kwa magazi kuposa omwe samamwa khofi ().

Caffeine imakhalanso ndi diuretic, kutanthauza kuti imakupangitsani kusungunula madzimadzi kudzera mkodzo. Mukamwa khofi wambiri, mungafunikire kugwiritsa ntchito chimbudzi pafupipafupi ().

Kuphatikiza apo, ma electrolyte ambiri ofunikira amatha kutayika ndimadzimadzi, kuphatikiza potaziyamu. Kutaya potaziyamu wambiri kumatha kubweretsa vuto lotchedwa hypokalemia, lomwe lingakhudze minofu yanu komanso thanzi la mtima. Komabe, hypokalemia yopangidwa ndi khofi ndiyosowa ().

Pomaliza, kumwa kwambiri tiyi kapena khofi kumalumikizidwa ndi matenda amtima, mutu, kusowa tulo, komanso ngozi zowopsa za mafupa, kufooka kwa mafupa, komanso kukhumudwa (,,).

Ngakhale kumwa mowa wambiri wa khofi kungakhale kovulaza, kumwa tiyi kapena khofi mpaka 400 mg patsiku - kapena makapu 4 (960 ml) a khofi - amadziwika kuti ndi otetezeka ().

Kuchulukanso kwa thupi ndikotheka

Mapulani azakudya zomwe zimachepetsa kuchepa kwa kalori - monga ma calories 1,500 patsiku pa zakudya za khofi - nthawi zambiri zimabweretsa kulemera chifukwa cha kusintha komwe thupi lanu limadutsa mukamachepetsa ma calories ().

Thupi lanu limazolowera kuchuluka kwa ma calories omwe mumakonda kudya. Chifukwa chake, mukachepetsa kuchuluka kwa kalori yanu, thupi lanu limasinthasintha ndikuchepetsa kagayidwe kanu, ndikuchepetsa kuchuluka kwama calories omwe mumawotcha ().

Kuphatikiza apo, kusintha kwama mahomoni komwe kumachitika chifukwa chakuletsa kalori kumatha kukulitsa chidwi chanu (,).

Leptin ndi timadzi tomwe timalimbikitsa kukhuta ndikutumiza zizindikilo kuubongo wanu kuti musiye kudya. Komabe, kuchuluka kwa leptin mthupi lanu kumatha kuchepa kwambiri pazakudya zopatsa mafuta ochepa, zomwe zingayambitse njala yayikulu komanso kulakalaka chakudya (,,).

Pazifukwa izi, ndizovuta kwambiri kuti muchepetse zakudya zomwe zimafunikira kuti muchepetse kuchuluka kwa kalori, monga khofi. Chotsatira chake nthawi zambiri chimapezanso kulemera.

Malinga ndi kafukufuku wina, pafupifupi 80% ya anthu omwe amachepetsa thupi pa zakudya zopatsa mafuta ochepa amakhalanso olemera m'mwezi woyamba atadya. Pafupifupi 100% ya anthu amapezanso kulemera kwawo konse m'zaka 5 atamaliza kudya (,).

Osakhala otetezeka kwanthawi yayitali

Malinga ndi maumboni, anthu amakonda kutsatira khofi kwa milungu iwiri kapena isanu ndi iwiri.

M'malo mwake, zitha kukhala zopanda chitetezo pakapita nthawi pazifukwa zingapo.

Kumwa khofi wambiri wa khofi kumatha kuyambitsa kumwa kwambiri khofi, zomwe zingayambitse mavuto angapo, kuphatikiza tulo ndi kukhumudwa ().

Zakudya za khofi ndizodyeranso mafuta ochepa, zomwe zimapangitsa kuti zikhale zovuta kuti muchepetse thupi ndikuziteteza ().

Tsoka ilo, palibe maphunziro a nthawi yayitali omwe awunikira chitetezo kapena mphamvu ya zakudya za khofi.

Pazifukwa izi, simuyenera kutsatira zakudya za khofi kwa nthawi yayitali.

Chidule

Chakudya cha khofi chimabwera ndi zovuta zochepa. Zitha kupangitsa kuti munthu adye khofi wambiri. Kuphatikiza apo, kunenepa kwambiri kumayeneranso pazakudya zopewetsa monga izi. Pakadali pano, palibe kafukufuku amene akhalapo pakudya kwakanthawi kotalikirapo kapena kothandiza.

Kodi ndi wathanzi?

Tsoka ilo, zakudya za khofi si njira yabwino yochepetsera thupi.

Kumwa khofi mopanda malire kumatha kuyambitsa kumwa mowa kwambiri. Kuphatikiza apo, kuchuluka kwake kwa kalori kumatha kukupangitsani kuti muyambenso kulemera komwe mudataya ().

Zakudya zolimbitsa thupi zolimbitsa thupi nthawi zambiri zimangokhala ndi choletsa chama calorie ochepa, zomwe zimapangitsa kuti muchepetse pang'ono, kuchepa kwambiri ndikuchepetsa kusintha kwama kagayidwe kachakudya komwe kumakhudzana ndi zoletsa za kalori (,).

Kuchulukitsa kuchuluka kwa mapuloteni ndi michere yanu, kuchepetsa kuchuluka kwa shuga woyengedwa womwe mumadya, komanso kuchita masewera olimbitsa thupi pafupipafupi kungakuthandizeni kuti muchepetse thupi ndikuzisiya ().

Kwa anthu ambiri, zakudya zopatsa thanzi zabwino kwambiri ndi zomwe amatha kumamatira (,).

Chidule

Zakudya za khofi si njira yabwino kwambiri yochepetsera thupi. Ndondomeko yazakudya zomwe ndizokhazikika zimatha kuchita bwino pakapita nthawi.

Mfundo yofunika

Zakudya za khofi zimakulimbikitsani kumwa makapu osachepera 3 (720 ml) a khofi patsiku ndikuletsa kudya kwa kalori.

Ngakhale kuti zitha kupangitsa kuti muchepetse kunenepa kwakanthawi kochepa, sikudya kwabwino m'kupita kwanthawi.

Zitha kubweretsa kuti thupi lipezenso kulemera komanso zovuta chifukwa chodya kwambiri cha caffeine.

Mutha kusangalalabe ndi khofi, koma khalani ndi malire a makapu 4 (960 ml) patsiku kapena ochepera.

Kuti muchepetse thanzi komanso kuti mukhale wathanzi, muyenera kupewa mapulogalamu oletsa kudya, monga kudya khofi, mokomera mapulani okhazikika.