Khofi - Yabwino Kapena Yoipa?

Zamkati

• Khofi Ali Ndi Zakudya Zina Zofunikira Kwambiri Ndipo Amakhala Wambiri mu Ma Antioxidants
• Khofi Ali ndi Caffeine, Cholimbikitsa Chomwe Chingalimbikitse Kugwiritsa Ntchito Ubongo Komanso Kukulitsa Metabolism
• Khofi Ateteze Ubongo Wanu ku Alzheimer's ndi Parkinson's
• Omwe Amamwa Khofi Amakhala Ndi Chiwopsezo Chochepa Cha Mtundu Wachiwiri Wa Matenda Ashuga
• Omwe Amamwa Khofi Ali Ndi Chiwopsezo Chotsika cha Matenda A chiwindi
• Omwe Amamwa Khofi Amakhala Ndi Chiwopsezo Chochepa Cha Kukhumudwa Komanso Kudzipha
• Kafukufuku Wina Amawonetsa Kuti Omwe Amamwa Khofi Amakhala Nthawi Yaitali
• Caffeine Amatha Kuyambitsa Nkhawa Komanso Kusokoneza Tulo
• Caffeine Ndiwosokoneza Ndipo Kusowa Makapu Ochepa Omwe Atha Kubweretsa Kuti Achoke
• Kusiyanitsa Pakati pa Nthawi Zonse Ndi Mkaka
• Momwe Mungakulitsire Phindu Laumoyo
• Kodi Muyenera Kumwa Khofi?
• Mfundo Yofunika Kwambiri

Zotsatira za thanzi la khofi ndizovuta.

Ngakhale zomwe mwamva, pali zabwino zambiri zomwe munganene za khofi.

Ndizowonjezera antioxidants ndipo zimagwirizanitsidwa ndi kuchepa kwa matenda ambiri.

Komabe, ilinso ndi caffeine, cholimbikitsa chomwe chingayambitse mavuto mwa anthu ena ndikusokoneza tulo.

Nkhaniyi imafufuza mwatsatanetsatane za khofi komanso zotsatira zake zathanzi, poyang'ana zabwino ndi zoyipa zake.

Khofi Ali Ndi Zakudya Zina Zofunikira Kwambiri Ndipo Amakhala Wambiri mu Ma Antioxidants

Khofi ali ndi zakudya zambiri zomwe zimapezeka mu nyemba za khofi.

Chikho cha khofi cha 8-ounce (240-ml) chimakhala ndi (1):

• Vitamini B2 (riboflavin): 11% ya DV
• Vitamini B5 (pantothenic acid): 6% ya DV
• Vitamini B1 (thiamine): 2% ya DV
• Vitamini B3 (niacin): 2% ya DV
• Zolemba: 1% ya DV
• Manganese: 3% ya DV
• Potaziyamu: 3% ya DV
• Mankhwala enaake a: 2% ya DV
• Phosphorus: 1% ya DV

Izi zingawoneke ngati zambiri, koma yesetsani kuzichulukitsa ndi kuchuluka kwa makapu omwe mumamwa patsiku - atha kuwonjezera gawo lalikulu lazakudya zomwe mumadya tsiku ndi tsiku.

Koma khofi imanyezimira kwambiri chifukwa chokhala ndi ma antioxidants.

M'malo mwake, zakudya zaku Western zimapereka ma antioxidants ochokera ku khofi kuposa zipatso ndi ndiwo zamasamba kuphatikiza (,).

Chidule Khofi mumakhala mavitamini ndi michere yocheperako, yomwe imawonjezera mukamamwa makapu ambiri patsiku. Mulinso ma antioxidants ambiri.

Khofi Ali ndi Caffeine, Cholimbikitsa Chomwe Chingalimbikitse Kugwiritsa Ntchito Ubongo Komanso Kukulitsa Metabolism

Caffeine ndiye mankhwala omwe amagwiritsidwa ntchito kwambiri padziko lapansi ().

Zakumwa zozizilitsa kukhosi, tiyi ndi chokoleti zonse zimakhala ndi caffeine, koma khofi ndiye gwero lalikulu kwambiri.

Caffeine wokhala ndi chikho chimodzi amatha kuyambira 30 mpaka 300 mg, koma pafupifupi chikho chimakhala pafupifupi 90-100 mg.

Caffeine imadziwika kuti imalimbikitsa. Muubongo wanu, imatchinga kugwira ntchito kwa neurotransmitter yoletsa (hormone yaubongo) yotchedwa adenosine.

Potseka adenosine, caffeine imakulitsa zochitika muubongo wanu ndikumatulutsa ma neurotransmitter ena monga norepinephrine ndi dopamine. Izi zimachepetsa kutopa ndikupangitsa kuti mukhale tcheru (5,).

Kafukufuku wochulukirapo akuwonetsa kuti caffeine imatha kubweretsa kukulira kwakanthawi kantchito yaubongo, kusintha magwiridwe antchito, nthawi yoyankha, kukhala tcheru komanso kuzindikira mozama (7, 8).

Caffeine imathanso kulimbikitsa kagayidwe kake ndi 3-11% ndikuchita zolimbitsa thupi mwa 11-12%, pafupifupi (,, 11,).

Komabe, zina mwazotsatirazi ndizotheka kwakanthawi kochepa. Mukamamwa khofi tsiku lililonse, mumakhala wololera - ndipo nayo, zotsatira zake sizikhala zamphamvu kwambiri ().

Chidule Gawo lalikulu la khofi ndi caffeine yolimbikitsa. Zitha kupangitsa kuti mphamvu zizigwira ntchito kwakanthawi kochepa, magwiridwe antchito aubongo, kagayidwe kake kagwiritsidwe ntchito komanso kuchita masewera olimbitsa thupi.

Khofi Ateteze Ubongo Wanu ku Alzheimer's ndi Parkinson's

Matenda a Alzheimer ndi matenda ofala kwambiri padziko lonse lapansi omwe amayambitsa matenda amisala.

Kafukufuku wasonyeza kuti omwa khofi ali ndi chiwopsezo chotsika 65% chotenga matenda a Alzheimer's (14,,).

Parkinson ndi matenda achiwiri omwe amapezeka kwambiri m'magazi ndipo amayamba chifukwa cha kufa kwa ma neuron omwe amapanga dopamine muubongo.

Omwa khofi ali ndi chiopsezo chochepa cha 32-60% cha matenda a Parkinson. Anthu ambiri akamamwa khofi, amachepetsa chiopsezo (17, 18,, 20).

Chidule Kafukufuku angapo akuwonetsa kuti omwa khofi ali ndi chiopsezo chotsika kwambiri cha matenda amisala, matenda a Alzheimer's ndi matenda a Parkinson atakalamba.

Omwe Amamwa Khofi Amakhala Ndi Chiwopsezo Chochepa Cha Mtundu Wachiwiri Wa Matenda Ashuga

Mtundu wa 2 shuga umadziwika ndi kuchuluka kwa shuga m'magazi chifukwa chakulimbana ndi zotsatira za insulin.

Matenda ofalawa awonjezeka kakhumi m'zaka makumi angapo ndipo tsopano akukhudza anthu opitilira 300 miliyoni.

Chosangalatsa ndichakuti, kafukufuku akuwonetsa kuti omwa khofi atha kukhala ndi chiopsezo chochepa cha 23-67% chokhala ndi vutoli (21,, 23, 24).

Kuwunikanso kumodzi kwamaphunziro 18 mwa anthu 457,922 omwe adalumikiza kapu ya khofi tsiku lililonse ndi 7% yochepetsa chiopsezo cha mtundu wa 2 shuga ().

Chidule Kafukufuku wochuluka wasonyeza kuti omwa khofi ali ndi chiopsezo chocheperako cha matenda amtundu wa 2.

Omwe Amamwa Khofi Ali Ndi Chiwopsezo Chotsika cha Matenda A chiwindi

Chiwindi chanu ndi chiwalo chofunikira kwambiri chomwe chimagwira ntchito mazana ambiri mthupi lanu.

Zimakhudzidwa ndikumwa mowa mopitirira muyeso komanso kudya kwa fructose.

Gawo lomaliza la kuwonongeka kwa chiwindi limatchedwa cirrhosis ndipo chimakhudza chiwindi chanu chachikulu kukhala mabala.

Omwe amamwa khofi amakhala ndi chiopsezo chotsika 84% chodwala matenda enaake, omwe amathandizira kwambiri iwo omwe amamwa makapu 4 kapena kupitilira apo patsiku (,,).

Khansa ya chiwindi ndiyofala. Ndicho chifukwa chachiwiri chomwe chimayambitsa matenda a khansa padziko lonse lapansi. Omwe amamwa khofi amakhala ndi chiopsezo chotsika 40% cha khansa ya chiwindi (29, 30).

Chidule Omwa khofi ali pachiwopsezo chotsika kwambiri cha khansa ya m'mimba ndi chiwindi. Mukamamwa khofi wambiri, amachepetsa chiopsezo chanu.

Omwe Amamwa Khofi Amakhala Ndi Chiwopsezo Chochepa Cha Kukhumudwa Komanso Kudzipha

Matenda okhumudwa ndi omwe amapezeka padziko lonse lapansi ndipo amachititsa kuti moyo ukhale wotsika kwambiri.

Pakafukufuku wina ku Harvard kuyambira 2011, anthu omwe amamwa khofi kwambiri anali ndi chiopsezo chotsika 20% chokhala ndi nkhawa ().

Pakufufuza kumodzi kwamaphunziro atatu, anthu omwe amamwa makapu anayi kapena kupitilira khofi patsiku anali ndi mwayi wodzipha (53%).

Chidule Kafukufuku akuwonetsa kuti anthu omwe amamwa khofi ali ndi chiopsezo chochepa chokhala opsinjika mtima ndipo samakonda kudzipha.

Kafukufuku Wina Amawonetsa Kuti Omwe Amamwa Khofi Amakhala Nthawi Yaitali

Popeza kuti omwa khofi ali pachiwopsezo chotsika cha matenda ambiri wamba, owopsa - komanso kudzipha - khofi atha kukuthandizani kuti mukhale ndi moyo wautali.

Kafukufuku wautali kwa anthu 402,260 azaka zapakati pa 50-71 adapeza kuti omwa khofi ali pachiwopsezo chochepa chomwalira pazaka 12-13 za kafukufuku ():

Malo okoma amawoneka kuti ali pamakapu 4-5 patsiku, pomwe amuna ndi akazi omwe ali ndi 12% ndi 16% amachepetsa chiopsezo chakufa motsatana.

Chidule Kafukufuku wina akuwonetsa kuti - pafupifupi - omwe amamwa khofi amakhala nthawi yayitali kuposa omwe samamwa khofi. Mphamvu yamphamvu kwambiri imawoneka pa makapu 4-5 patsiku.

Caffeine Amatha Kuyambitsa Nkhawa Komanso Kusokoneza Tulo

Sizingakhale bwino kungonena zabwino zokha osatchula zoyipa.

Chowonadi ndichakuti, pali zinthu zina zoyipa pa khofi, ngakhale izi zimadalira payekha.

Kudya kwambiri tiyi kapena khofi kumatha kubweretsa jitteriness, nkhawa, kugunda kwamtima komanso kukulitsa ziwopsezo (34).

Ngati muli ndi chidwi ndi caffeine ndipo mumakonda kuchita zinthu mopitirira muyeso, mungafunike kupewa khofi palimodzi.

Chotsatira china chosafunikira ndikuti imatha kusokoneza tulo ().

Ngati khofi amachepetsa kugona kwanu, yesetsani kusiya khofi masana, monga nthawi ya 2:00 pm

Caffeine amathanso kukhala ndi diuretic komanso kuthamanga kwa magazi, ngakhale izi zimatha nthawi zambiri. Komabe, kuwonjezeka pang'ono kwa kuthamanga kwa magazi kwa 1-2 mm / Hg kungapitirire (,,).

Chidule Caffeine imatha kukhala ndi zovuta zosiyanasiyana, monga kuda nkhawa komanso kusokoneza tulo - koma izi zimadalira kwambiri munthuyo.

Caffeine Ndiwosokoneza Ndipo Kusowa Makapu Ochepa Omwe Atha Kubweretsa Kuti Achoke

Vuto lina ndi caffeine ndiloti limatha kubweretsa chizolowezi.

Anthu akamamwa tiyi kapena khofi pafupipafupi, amalekerera. Itha kusiya kugwira ntchito momwe idathandizira, kapena mulingo wokulirapo ukufunika kutulutsa zofanana ().

Anthu akapewa kumwa caffeine, amayamba kudzipatula, monga kupweteka mutu, kutopa, ubongo wa ubongo komanso kukwiya. Izi zitha kukhala masiku angapo (,).

Kulekerera ndi kusiya ndizo zizindikilo zakuledzera.

Chidule Caffeine ndi mankhwala osokoneza bongo. Zitha kubweretsa kulekerera komanso kudziwika bwino ngati mutu, kutopa komanso kukwiya.

Kusiyanitsa Pakati pa Nthawi Zonse Ndi Mkaka

Anthu ena amasankha khofi wopanda khofi m'malo mwa wamba.

Khofi wopanda mchere nthawi zambiri amapangidwa ndi kutsuka nyemba za khofi ndi zosungunulira zamankhwala.

Nthawi iliyonse nyemba zikatsukidwa, magawo ena a caffeine amasungunuka. Izi zimachitika mobwerezabwereza mpaka khofi wambiri atachotsedwa.

Kumbukirani kuti ngakhale khofi ya decaffeine ilinso ndi caffeine, yocheperako kuposa khofi wamba.

Chidule Khofi wopanda mchere amapangidwa potulutsa tiyi kapena khofi kuchokera ku nyemba za khofi pogwiritsa ntchito zosungunulira. Decaf alibe maubwino onse ofanana ndi khofi wamba.

Momwe Mungakulitsire Phindu Laumoyo

Pali zinthu zina zomwe mungachite kuti mukulitse khofi.

Chofunika kwambiri ndikuti musawonjezere shuga wambiri pamenepo.

Njira ina ndikumwa khofi ndi fyuluta yamapepala. Khofi wosasunthika - monga wochokera ku atolankhani aku Turkey kapena aku France - mumakhala cafestol, chinthu chomwe chitha kuwonjezera kuchuluka kwama cholesterol (42,).

Kumbukirani kuti zakumwa zina za khofi m'ma caf ndi m'ma franchise zimakhala ndi ma calorie ambiri ndi shuga wambiri. Zakumwa izi ndizopanda thanzi mukamamwa pafupipafupi.

Pomaliza, onetsetsani kuti musamwe mowa wambiri wa khofi.

Chidule Ndikofunika kuti musayike shuga wambiri mu khofi wanu. Kuwotcha ndi fyuluta yamapepala kumatha kuchotsa gawo lokweza mafuta m'thupi lotchedwa cafestol.

Kodi Muyenera Kumwa Khofi?

Anthu ena - makamaka amayi apakati - ayenera kupewa kapena kuchepetsa kuledzera.

Anthu omwe ali ndi nkhawa, kuthamanga kwa magazi kapena kusowa tulo nawonso angafune kuchepetsa kudya kwawo kwakanthawi kuti awone ngati zingathandize.

Palinso umboni wina wosonyeza kuti anthu omwe amapukusa tiyi kapena khofi pang'onopang'ono ali ndi chiopsezo chowonjezeka cha matenda amtima akamamwa khofi ().

Kuphatikiza apo, anthu ena ali ndi nkhawa kuti kumwa khofi kumatha kuwonjezera chiopsezo cha khansa pakapita nthawi.

Ngakhale zili zowona kuti nyemba za khofi wokazinga zili ndi ma acrylamides, gulu la mankhwala a khansa, palibe umboni kuti kuchuluka kwa ma acrylamides omwe amapezeka mu khofi kumavulaza.

M'malo mwake, kafukufuku wambiri akuti kumwa khofi kulibe vuto lililonse ku khansa kapena kungachepetse (,)

Izi zati, khofi akhoza kukhala ndi zotsatira zabwino paumoyo wa anthu wamba.

Ngati simumamwa kale khofi, maubwino awa si chifukwa chomveka choyambira kuchita. Palinso zotsalira.

Koma ngati mumamwa kale khofi ndipo mumakonda, maubwino ake amawoneka kuti amaposa zoyipa zake.

Mfundo Yofunika Kwambiri

Ndikofunika kukumbukira kuti maphunziro ambiri omwe atchulidwa munkhaniyi ndi owonera. Adasanthula kuyanjana pakati pakumwa khofi ndi zotsatira zamatenda koma sizikuwonetsa zomwe zimayambitsa.

Komabe, popeza kuti mgwirizanowu ndi wolimba komanso wosasinthasintha pakati pa maphunziro, khofi atha kukhala ndi gawo lathanzi paumoyo wanu.

Ngakhale idagwidwa ziwanda m'mbuyomu, khofi ayenera kuti ndi wathanzi kwambiri kwa anthu ambiri, malinga ndi umboni wa sayansi.

Ngati zili choncho, khofi ali mgulu lomwelo monga zakumwa zabwino monga tiyi wobiriwira.