Khofi vs. Tiyi: Kodi Ndi Wathanzi Kuposa Wina?

Zamkati

• Zinthu za caffeine
• Wolemera ma antioxidants
• Mutha kuwonjezera mphamvu zamagetsi
• Mphamvu yowonjezera mphamvu ya khofi
• Mphamvu ya tiyi pa mphamvu
• Ubwino wowonda
• Kodi wina wabwino kuposa winayo?
• Mfundo yofunika

Khofi ndi tiyi ndi zina mwa zakumwa zotchuka kwambiri padziko lonse lapansi, pomwe tiyi wakuda ndi amene amafunidwa kwambiri pambuyo pake, kuwerengera 78% ya tiyi ndikupanga ().

Ngakhale awiriwa amapereka maubwino ofanana azaumoyo, ali ndi zosiyana.

Nkhaniyi ikufanizira khofi ndi tiyi wakuda kukuthandizani kusankha yomwe mungasankhe.

Zinthu za caffeine

Caffeine ndiye chophunzitsidwa kwambiri komanso chodya kwambiri padziko lapansi (,).

Ipezeka mu zakumwa zambiri zomwe zimafala, kuphatikiza khofi ndi tiyi, zimadziwika chifukwa chazothandiza komanso zoyipa pamoyo wamunthu.

Ngakhale zakumwa za caffeine zimatha kusiyanasiyana kutengera nthawi yakumwa mowa, kukula kwa kapangidwe kake, kapena njira yokonzekera, khofi imatha kunyamula kawiri khofi ngati tiyi wofanana.

Kuchuluka kwa tiyi kapena khofi yemwe amadziwika kuti ndi wotetezedwa ndi anthu ndi 400 mg patsiku. Chikho chimodzi cha 8-ounce chikho (240 ml) cha khofi wofiyidwa chimakhala ndi 95 mg wa caffeine, poyerekeza ndi 47 mg womwewo wa tiyi wakuda (,,).

Ngakhale asayansi amayang'ana kwambiri khofi akafufuza zotsatira zabwino za caffeine, zakumwa zonse ziwiri - ngakhale zili ndi kuchuluka kwa mankhwalawa - zimatha kupindulitsa.

Kafeini wambiri akhoza kuchepetsa chiopsezo chanu cha matenda osachiritsika ndikuwongolera masewera, magwiridwe antchito, komanso kusamala m'maganizo (,,).

Caffeine imagwira ntchito mwamphamvu kwambiri pakatikati mwa mitsempha yanu, ndichifukwa chake imawonedwa ngati chinthu cholimbikitsa kuchita masewera (,,).

Kuunikanso kumodzi komwe kafukufuku wa 40 adatsimikiza kuti kumwa kwa caffeine kumathandizira zolimbitsa thupi ndi 12%, poyerekeza ndi placebo ().

Ponena za zotsatira za caffeine pokhala tcheru m'maganizo, kafukufuku akuwonetsa kuti imathandizira magwiridwe antchito azinthu zosavuta komanso zovuta (,).

Kafukufuku mwa anthu 48 omwe adamwa chakumwa chomwe chili ndi 75 kapena 150 mg ya caffeine idawulula kusintha kwakanthawi kake, kukumbukira, komanso kukonza zambiri, poyerekeza ndi gulu lolamulira ().

Kafukufuku wina akuwonetsa kuti caffeine imatha kuchepetsa chiopsezo cha matenda achiwiri amtundu wa shuga ndikuchepetsa mphamvu ya insulin ().

Kuwunika kwamaphunziro 9 kwa anthu 193,473 kunawonetsa kuti kumwa khofi pafupipafupi kumachepetsa chiopsezo cha mtundu wa 2 shuga (,).

Kuonjezera apo, kumwa mowa mwa khofi wochepa kwambiri kumalumikizidwa ndi zoteteza ku matenda amisala, matenda a Alzheimer's, matenda amadzimadzi, komanso matenda a chiwindi osakhala mowa (,,,,).

Caffeine ndi cholimbikitsa champhamvu chomwe chakhala chikugwirizana ndi zoteteza motsutsana ndi matenda ena akulu. Khofi amakhala ndi tiyi kapena khofi wambiri potumikira kuposa tiyi wakuda, koma zakumwa zonse ziwiri zimatha kupindulitsanso.

Wolemera ma antioxidants

Antioxidants amateteza thupi lanu kuti lisawonongeke kwambiri, lomwe lingathandize kupewa matenda ena aakulu ().

Tiyi ndi khofi zonse zimadzaza ndi ma antioxidants, makamaka ma polyphenols, omwe amathandizira pakukoma kwawo ndikulimbikitsa thanzi lawo (,,,).

Magulu ambiri a polyphenols amapezeka mu tiyi ndi khofi.

Theaflavins, thearubigins, ndi makatekini ndiwo omwe amakhala tiyi wakuda, pomwe khofi amakhala ndi flavonoids ndi chlorogenic acid (CGA) (30,).

Kafukufuku waposachedwa wa chubu yodziyesa anapeza kuti thelavlavins and thearubigins amalepheretsa kukula kwa khansa yam'mapapo ndi m'matumbo ndipo pamapeto pake adawapha ().

Kafukufuku m'maselo a leukemia adawulula zotsatira zofananira, ndikuwonetsa kuti tiyi wakuda atha kukhala ndi zoteteza khansa, ngakhale pakufunika kafukufuku wina ().

Kumbali inayi, kafukufuku wapa khofi wokhudzana ndi khansa apeza kuti zomwe zili mu CGA zimakhala ngati choletsa kukula kwa khansa, kuteteza motsutsana ndi khansa ya m'mimba ndi chiwindi (,).

Kafukufuku wanthawi yayitali mwa anthu komanso kafukufuku wina yemwe wasanthula maumboni akuluakulu akuwonetsa kuti khofi ndi tiyi zitha kutetezanso ku mitundu ina ya khansa, monga mawere, kholoni, chikhodzodzo, ndi khansa ya m'matumbo (,,,,).

Kupatula pazomwe amachita antioxidant, ma polyphenols adalumikizidwa ndi kuchepa kwa matenda amtima ().

Amathandizira kukhala ndi thanzi la mtima kudzera munjira zosiyanasiyana zoteteza magazi mumtsinje, kuphatikiza (,,):

• Vasodilating chinthu. Amalimbikitsa kupumula kwa mitsempha yamagazi, komwe kumathandiza pakakhala kuthamanga kwa magazi.
• Anti-angiogenic zotsatira. Amalepheretsa kupanga mitsempha yatsopano yomwe imatha kudyetsa ma cell a khansa.
• Zotsatira za anti-atherogenic. Amapewa kupangika kwa zolengeza m'mitsempha yamagazi, kutsitsa matenda amtima komanso kuwopsa kwa sitiroko.

Kafukufuku wazaka 10 mwa anthu athanzi 74,961 adazindikira kuti kumwa makapu 4 (960 ml) kapena tiyi wakuda patsiku kumalumikizidwa ndi chiopsezo chochepa cha 21% cha sitiroko, poyerekeza ndi omwe samamwa ().

Kafukufuku wina wazaka 10 mwa amayi athanzi 34,670 adawonetsa kuti kumwa makapu 5 (1.2 malita) kapena khofi yambiri patsiku kumachepetsa chiopsezo cha 23%, poyerekeza ndi omwe samamwa ().

Khofi ndi tiyi onse amakhala ndi mitundu ingapo yama polyphenols, omwe ndi ma antioxidants amphamvu omwe amateteza ku matenda amtima ndi khansa.

Mutha kuwonjezera mphamvu zamagetsi

Khofi ndi tiyi zonse zimatha kukupatsani mphamvu - koma m'njira zosiyanasiyana.

Mphamvu yowonjezera mphamvu ya khofi

Kafeini wa khofi amakulitsa mphamvu zanu.

Caffeine amachulukitsa kukhala tcheru komanso amachepetsa kutopa powonjezera milingo ya dopamine ndikuletsa adenosine (,).

Dopamine ndi mthenga wamankhwala omwe amachititsa kuti khofi azitsika chifukwa cha jittery, chifukwa imakulitsa kugunda kwa mtima wanu. Zimakhudzanso dongosolo la mphotho yaubongo wanu, lomwe limapangitsa kuti khofi azigwiritsa ntchito mankhwala osokoneza bongo.

Mbali inayi, adenosine imakhala ndi zotsatira zolimbikitsa kugona. Chifukwa chake, potseka, caffeine imachepetsa kumva kwanu kutopa.

Kuphatikiza apo, momwe khofi amakhudzira mphamvu zanu zimachitika nthawi yomweyo.

Mukamalowetsa, thupi lanu limayamwa 99% ya caffeine yake mkati mwa mphindi 45, koma kuchuluka kwa magazi kumawonekera patangodutsa mphindi 15 mutamwa ().

Ichi ndichifukwa chake anthu ambiri amakonda kapu ya khofi akafuna kulimbikitsidwa nthawi yomweyo.

Mphamvu ya tiyi pa mphamvu

Ngakhale tiyi ndi wotsika mu tiyi kapena khofi, ndi wolemera mu L-theanine, antioxidant yamphamvu yomwe imalimbikitsanso ubongo wanu (,).

Mosiyana ndi tiyi kapena khofi, L-theanine atha kukupatsani zovuta zotsutsana ndikuwonjezera mafunde a alpha muubongo wanu, omwe amakuthandizani kuti mukhale chete ndikupumula ().

Izi zimalimbitsa chidwi cha caffeine ndikukupatsani mphamvu kuti mukhale omasuka koma osamala osamva kusinza.

Kafukufuku apeza kuti kudya L-theanine limodzi ndi caffeine - monga tiyi - kungakuthandizeni kukhalabe maso, kuyang'ana, chidwi, komanso kuwongola (,).

Kuphatikizana kumeneku kungakhale chifukwa chomwe tiyi amakupatsirani mphamvu yolimbikitsa komanso yosalala kuposa khofi.

Khofi ndi tiyi zonse zimawonjezera mphamvu zanu. Komabe, khofi imakupatsani mpata pompopompo, pomwe tiyi amakulimbikitsani.

Ubwino wowonda

Chifukwa cha khofi wambiri, khofi akhoza kukuthandizani kuti muchepetse thupi.

Caffeine imachulukitsa kuchuluka kwa ma calories omwe mumawotcha ndi 3-13%, ndikusungabe izi kwa maola atatu mutadya, kumasulira ma calories owonjezera 79-150 owotchedwa (,,,).

Khofi yakhala ikugwirizananso ndi mafuta omwe amawotcha poletsa kupanga kwamafuta amafuta. Kafukufuku wina akuti izi zimachitika chifukwa cha chlorogenic acid yake (,).

Kafukufuku mwa anthu a 455 adanenanso kuti kumwa khofi pafupipafupi kumalumikizidwa ndi minofu yamafuta ochepa. Zotsatira zofananira zidapezedwa pakuwunikanso maphunziro a 12, ndikuwonetsa kuti chlorogenic acid imathandizira kuwonda ndi mafuta metabolism mu mbewa (,).

Kumbali inayi, tiyi polyphenols monga thelalavin amawonekeranso kuti amachepetsa.

Theaflavins akuti amaletsa pancreatic lipase, enzyme yomwe imathandizira kwambiri pakudya mafuta ().

Kafukufuku wamakoswe akuwonetsa kuti tiyi polyphenols amachepetsa kuchuluka kwa milomo yamagazi ndikuchepetsa kunenepa - ngakhale nyama zitadya mafuta ambiri ().

Ma tiyi akuda polyphenols amawonekeranso kuti akusintha kusiyanasiyana kwamatumbo anu a microbiota, kapena mabakiteriya athanzi m'matumbo mwanu, omwe angakhudze kuwongolera kwanu.

Apanso, kafukufuku wamakoswe awona kuti posintha m'matumbo microbiota, tiyi polyphenols imatha kulepheretsa kunenepa ndi mafuta (,).

Komabe, kufufuza kwina kwaumunthu kumafunikira kutsimikizira izi.

Kafeini wa khofi ndi polyphenols mu tiyi atha kukuthandizani kuti muchepetse thupi, koma maphunziro owonjezera a anthu amafunikira kuti atsimikizire izi.

Kodi wina wabwino kuposa winayo?

Ngakhale khofi adalumikizidwa ndi zovuta zingapo, monga kulephera kwa mtima, kuchuluka kwa kugunda kwa mtima, komanso kuthamanga kwa magazi, kafukufuku akuwonetsa kuti kumwa moyenera ndikotetezeka ().

Ngakhale mitundu yawo ya antioxidant imasiyana, khofi ndi tiyi wakuda ndizabwino kwambiri popanga mankhwala ofunikirawa, omwe amateteza kumatenda osiyanasiyana, kuphatikiza matenda amtima ndi mitundu ina ya khansa.

Malingaliro ena azaumoyo omwe amatchulidwa ndi khofi ndi monga kuteteza ku matenda a Parkinson komanso kutsika pachiwopsezo cha mtundu wa 2 shuga ndi chiwindi cha chiwindi. Kumbali inayi, tiyi amateteza kumatenda, impso, ndi nyamakazi ().

Khofi ali ndi tiyi kapena khofi wokwera kwambiri kuposa tiyi, yemwe atha kukhala wabwino kwa iwo omwe akufuna kukonza magetsi pompopompo. Komabe, zimatha kubweretsa nkhawa komanso kugona tulo mwa anthu ovuta ().

Komanso, chifukwa cha zotsatira za caffeine muubongo wanu, kumwa khofi kwambiri kumatha kubweretsa kudalira kapena kusuta ().

Ngati mumakonda kwambiri tiyi kapena khofi, tiyi akhoza kukhala chisankho chabwino. Lili ndi L-theanine, amino acid wokhala ndi zinthu zomwe zingakupumulitseni kwinaku mukukhala tcheru.

Kuphatikiza apo, mutha kusankha zakumwa kapena kusankha tiyi wazitsamba, yemwe alibe khofi. Ngakhale sangapindule zomwezi, atha kupereka zabwino zawo ().

Khofi ndi tiyi zimaperekanso zabwino zofananira, kuphatikiza kuchepa thupi, anticancer, komanso kulimbikitsa mphamvu. Komabe, mungafune kusankha imzake malinga ndi chidwi chanu cha caffeine.

Mfundo yofunika

Khofi ndi tiyi wakuda zitha kuthandizira kuchepa thupi komanso kuteteza kumatenda ena opatsirana kudzera munjira zosiyanasiyana zamagetsi.

Kuphatikiza apo, khofi wambiri yemwe amakhala ndi khofi atha kukulimbikitsani mwachangu, pomwe kuphatikiza kwa caffeine ndi L-theanine mu tiyi wakuda kumawonjezera mphamvu pang'onopang'ono.

Zakumwa zonsezi ndi zathanzi komanso zotetezedwa pang'ono, chifukwa chake zimatha kukhala zosankha zanu kapena chidwi chanu chokhala ndi caffeine.