Khofi Wakale: Zabwino kapena Zoipa?

Zamkati

• Kodi khofi wamphindi ndi chiyani?
• Kofi ya Instant imakhala ndi ma antioxidants ndi michere
• Kofi ya Instant ili ndi tiyi kapena khofi wochepa pang'ono
• Kofi ya Instant ili ndi acrylamide yambiri
• Monga khofi wamba, khofi wapompopompo akhoza kukhala ndi maubwino angapo azaumoyo
• Mfundo yofunika

Khofi wa Instant ndiwodziwika kwambiri m'malo ambiri padziko lapansi.

Itha kuwerengera zoposa 50% zakumwa zonse za khofi m'maiko ena.

Khofi wa Instant amakhalanso wachangu, wotsika mtengo, komanso wosavuta kupanga kuposa khofi wamba.

Mutha kudziwa kuti kumwa khofi wokhazikika kumalumikizidwa ndi maubwino ambiri azaumoyo koma mumadzifunsa ngati maupangiri omwewo amagwiranso ntchito pakakhofi wamtsogolo (, ,,,)

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za khofi wapompopompo komanso zovuta zake.

Kodi khofi wamphindi ndi chiyani?

Khofi wa Instant ndi mtundu wa khofi wopangidwa kuchokera ku khofi wouma.

Mofananamo ndi momwe khofi wamba amapangidwira, chotsitsacho chimapangidwa ndi kutulutsa nyemba za khofi wapansi, ngakhale zili zambiri.

Pambuyo pakumwa, madziwo amachotsedwa pachopacho kuti akapange zidutswa kapena ufa wouma, zonse ziwiri zimasungunuka zikawonjezeredwa m'madzi.

Pali njira ziwiri zazikulu zopangira khofi wapompopompo:

• Utsi-kuyanika. Chotsalira cha khofi chimapopera mu mpweya wotentha, womwe umaphwetsa madonthowo msanga ndikuwasandutsa ufa wabwino kapena tinthu tating'onoting'ono.
• Kuyimitsa. Chotsalira cha khofi chimazizidwa ndikudulidwa tizing'ono ting'onoting'ono, tomwe timayanika pang'onopang'ono kutentha.

Njira ziwirizi zimasunga khofi, fungo labwino komanso kukoma kwake.

Njira yodziwika bwino yokonzera khofi wapompopompo ndikuwonjezera supuni imodzi ya ufa pakapu yamadzi otentha.

Mphamvu ya khofi imatha kusintha mosavuta powonjezera ufa wochuluka kapenanso kapu yanu.

Khofi wa Instant amapangidwa kuchokera ku khofi wofiyira yemwe amachotsa madzi. Kuti mupange khofi wapompopompo, ingoikani supuni imodzi ya ufa mu kapu yamadzi ofunda.

Kofi ya Instant imakhala ndi ma antioxidants ndi michere

Khofi ndiye gwero lalikulu kwambiri la ma antioxidants pazakudya zamakono (,,,).

Zomwe zili ndi antioxidant zomwe amakhulupirira kuti ndizomwe zimayambitsa zambiri ().

Monga khofi wamba, khofi wapompopompo amakhala ndi ma antioxidants ambiri amphamvu (,).

Malinga ndi kafukufuku wina, khofi wapompopompo amatha kukhala ndi ma antioxidants ochulukirapo kuposa ma brew ena, chifukwa cha momwe amapangidwira ().

Kuphatikiza apo, chikho chimodzi cha khofi wapompopompo chimangokhala ndi ma calories 7 ndi potaziyamu wochepa, magnesium, ndi niacin (vitamini B3) ().

Khofi ya Instant ili ndi ma antioxidants amphamvu. Zitha kukhala ndi ma antioxidants ambiri kuposa mitundu ina ya khofi.

Kofi ya Instant ili ndi tiyi kapena khofi wochepa pang'ono

Caffeine ndiye chopatsa mphamvu kwambiri padziko lapansi, ndipo khofi ndiye gwero lake lalikulu pazakudya ().

Komabe, khofi wamba amakhala ndi tiyi kapena khofi wocheperako pang'ono kuposa khofi wamba.

Chikho chimodzi cha khofi wapompopompo wokhala ndi supuni imodzi ya ufa akhoza kukhala ndi 30-90 mg wa caffeine, pomwe kapu imodzi ya khofi wamba imakhala ndi 70-140 mg (,,, 17).

Popeza chidwi cha caffeine chimasiyanasiyana malinga ndi munthu aliyense, khofi wapompopompo akhoza kukhala chisankho chabwino kwa iwo omwe akuyenera kuchepetsa kumwa khofi ().

Kofi ya Instant imapezekanso ndi decaf, momwe mulinso tiyi kapena khofi wochepa kwambiri.

Kafeini wambiri atha kubweretsa nkhawa, kusokoneza tulo, kusakhazikika, m'mimba kukwiya, kunjenjemera, komanso kugunda kwamtima ().

Kapu ya khofi wapompopompo wokhala ndi supuni imodzi ya ufa nthawi zambiri imakhala ndi 30-90 mg wa caffeine, pomwe khofi wamba amakhala ndi 70-140 mg pa chikho.

Kofi ya Instant ili ndi acrylamide yambiri

Acrylamide ndi mankhwala omwe akhoza kukhala oopsa omwe amapanga nyemba za khofi zikawotchedwa ().

Mankhwalawa amapezekanso muzakudya zambiri, utsi, zinthu zapakhomo, ndi zinthu zosamalira anthu ().

Chosangalatsa ndichakuti, khofi wamphindi yomweyo amakhala ndi acrylamide wochuluka kuwirikiza kawiri kuposa khofi watsopano, wokazinga (,).

Kuwonjezeka kwa acrylamide kungawononge dongosolo lamanjenje ndikuwonjezera chiopsezo cha khansa (,,).

Komabe, kuchuluka kwa acrylamide komwe mumakumana nako kudzera pazakudya ndi khofi ndizotsika kwambiri kuposa zomwe zawonetsedwa kuti ndizovulaza (26,).

Chifukwa chake, kumwa khofi wapompopompo sikuyenera kudetsa nkhawa kukhudzana ndi acrylamide.

Kofi ya Instant imakhala ndi acrylamide wochulukirapo kuwirikiza kawiri kuposa khofi wamba, koma ndalamayi ndiyotsikirabe kuposa kuchuluka komwe kumawonedwa ngati kowopsa.

Monga khofi wamba, khofi wapompopompo akhoza kukhala ndi maubwino angapo azaumoyo

Kumwa khofi kumalumikizidwa ndi maubwino ambiri azaumoyo.

Popeza kuti khofi wapompopompo amakhala ndi ma antioxidants komanso michere yofanana ndi khofi wamba, imayenera kukhala ndi zotsatira zofananira zathanzi.

Kumwa khofi wanthawi yomweyo:

• Kupititsa patsogolo ntchito yaubongo. Zomwe zili ndi caffeine zimatha kukonza ubongo (28).
• Limbikitsani kagayidwe kake. Kafeini wake amatha kuwonjezera kagayidwe ndikuthandizani kuwotcha mafuta (,,).
• Kuchepetsa matenda. Kofi ikhoza kuchepetsa chiopsezo cha matenda opatsirana pogonana, monga Alzheimer's and Parkinson's (,,).
• Kuchepetsa chiopsezo cha matenda ashuga. Khofi angathandize kuchepetsa chiopsezo chotenga matenda a shuga amtundu wa 2 (,,).
• Sinthani thanzi la chiwindi. Khofi ndi tiyi kapena khofi zitha kuchepetsa chiopsezo cha matenda a chiwindi monga cirrhosis ndi khansa ya chiwindi (,,).
• Kusintha thanzi lam'mutu. Khofi atha kuthandiza kuti muchepetse nkhawa komanso kudzipha (,).
• Limbikitsani moyo wautali. Kumwa khofi kungakuthandizeni kukhala ndi moyo wautali (,,).

Komabe, ndikofunikira kukumbukira kuti ambiri mwa maphunzirowa anali owonera.

Maphunziro awa sangatsimikizire kuti khofi chifukwaKuchepetsa chiopsezo cha matenda - kokha kuti anthu omwe amakonda kumwa khofi ndiwo mochepa kukhala ndi matenda.

Ngati mukudabwa kuchuluka kwa khofi kumwa, kudya 3–Makapu 5 a khofi wamphindi tsiku lililonse akhoza kukhala mulingo woyenera. Kafukufuku nthawi zambiri amakhala akugwirizanitsa ndalamazi ndi zochepetsera zoopsa kwambiri (,).

Kofi ya Instant imapereka zabwino zambiri zofananira monga khofi wamba, kuphatikiza kuchepa kwa chiwopsezo cha mtundu wa 2 shuga ndi matenda a chiwindi.

Mfundo yofunika

Kofi ya Instant ndiyachangu, yosavuta, ndipo safuna wopanga khofi. Imakhalanso ndi nthawi yayitali kwambiri ndipo ndi yotsika mtengo kuposa khofi wamba.

Chifukwa chake, zitha kukhala zothandiza mukamayenda kapena popita.

Khofi wa Instant ali ndi tiyi kapena khofi wochepa pang'ono kuposa acrylamide wambiri kuposa khofi wamba, koma mumakhala ma antioxidants omwewo.

Ponseponse, khofi wapompopompo ndi chakumwa chopatsa thanzi, chotsika kwambiri chomwe chimalumikizidwa ndi mapindu amtundu womwewo monga mitundu ina ya khofi.