Mapindu A 13 A Khofi, Potengera Sayansi

Zamkati

• 1. Ikhoza Kukweza Magulu A Mphamvu ndikupangitsani Kukhala Ochenjera
• 2. Ingakuthandizeni Kutentha Mafuta
• 3. Kodi Atha Kukweza Kwambiri Magwiridwe Athupi
• 4. Muli Zakudya Zofunikira Kwambiri
• 5. Mutha Kuchepetsa Chiwopsezo Cha Matenda A shuga Awiri
• 6. Angakutetezeni ku Matenda a Alzheimer ndi Dementia
• 7. Mutha Kuchepetsa Chiwopsezo Cha Parkinson's
• 8. Mutha Kuteteza Chiwindi Chanu
• 9.Mutha Kulimbana ndi Kukhumudwa ndikupangitsani Kukhala Osangalala
• 10. Mutha Kuchepetsa Mitundu Yina ya Khansa
• 11. Sizimayambitsa Matenda a Mtima komanso Kuchepetsa Kuopsa Kwa Sitiroko
• 12. Zitha Kukuthandizani Kukhala Ndi Moyo Wautali
• 13. Gwero Lalikulu Kwambiri la Ma Antioxidants mu Zakudya Zakumadzulo
• Mfundo Yofunika Kwambiri

Khofi ndi chimodzi mwa zakumwa zotchuka kwambiri padziko lapansi.

Chifukwa cha kuchuluka kwake kwa ma antioxidants komanso michere yopindulitsa, imawonekeranso kukhala yathanzi.

Kafukufuku akuwonetsa kuti omwa khofi ali pachiwopsezo chotsika kwambiri cha matenda angapo owopsa.

Nawa maubwino apamwamba 13 a khofi.

1. Ikhoza Kukweza Magulu A Mphamvu ndikupangitsani Kukhala Ochenjera

Khofi imatha kuthandiza anthu kutopa pang'ono ndikuwonjezera mphamvu (, 2).

Izi ndichifukwa choti lili ndi chopatsa mphamvu chotchedwa caffeine - chinthu chomwe chimagwiritsidwa ntchito kwambiri padziko lapansi (3).

Mukamamwa khofi, caffeine imalowa m'magazi anu. Kuchokera pamenepo, imapita kuubongo wanu (4).

Muubongo, caffeine imatseka adenosine yoletsa kutsekemera.

Izi zikachitika, kuchuluka kwa ma neurotransmitter ena monga norepinephrine ndi dopamine kumawonjezeka, zomwe zimapangitsa kuti kuwombera ma neuron (5,) kuwonjezeke.

Kafukufuku wambiri omwe amachitika mwa anthu akuwonetsa kuti khofi imathandizira magwiridwe antchito amtundu waubongo - kuphatikiza kukumbukira, kusilira, mphamvu, magwiridwe antchito, nthawi yogwira ntchito komanso magwiridwe antchito am'mutu (7, 8, 9).

Chidule Caffeine imatseka ma neurotransmitter oletsa ubongo wanu, zomwe zimayambitsa chidwi. Izi zimawonjezera mphamvu, mphamvu komanso magawo osiyanasiyana a ubongo.

2. Ingakuthandizeni Kutentha Mafuta

Caffeine imapezeka pafupifupi pamalonda aliwonse owonjezera mafuta - pazifukwa zomveka. Ndi chimodzi mwazinthu zochepa zachilengedwe zomwe zatsimikiziridwa kuti zimathandizira kuwotcha mafuta.

Kafukufuku angapo akuwonetsa kuti caffeine imatha kukulitsa kuchuluka kwa kagayidwe kanu ndi 3-11% (,).

Kafukufuku wina akuwonetsa kuti caffeine imatha kuwonjezera kuwotcha kwamafuta ndi 10% mwa anthu onenepa komanso 29% mwa anthu owonda ().

Komabe, ndizotheka kuti zotsatirazi zimachepa kwa omwe amamwa khofi kwa nthawi yayitali.

Chidule Kafukufuku angapo akuwonetsa kuti caffeine imatha kuwonjezera kuyaka kwamafuta ndikulimbikitsa kagayidwe kanu kagayidwe kake.

3. Kodi Atha Kukweza Kwambiri Magwiridwe Athupi

Caffeine imathandizira dongosolo lamanjenje, kuwonetsa maselo amafuta kuti awononge mafuta amthupi (, 14).

Komanso imawonjezera milingo ya epinephrine (adrenaline) m'magazi anu (,).

Iyi ndiye hormone yolimbana-kapena-kuthawa, yomwe imakonzekeretsa thupi lanu kulimbitsa thupi.

Caffeine amawononga mafuta amthupi, ndikupanga mafuta aulere kukhala mafuta (, 18).

Popeza izi, sizodabwitsa kuti caffeine imatha kukonza magwiridwe antchito a 11-12%, pafupifupi (, 29).

Chifukwa chake, ndizomveka kukhala ndi khofi wolimba pafupifupi theka la ola musanapite ku masewera olimbitsa thupi.

Chidule Caffeine imatha kukulitsa adrenaline ndikumasula mafuta acid munthawi yanu yamafuta. Zimabweretsanso ku kusintha kwakukulu pakulimbitsa thupi.

4. Muli Zakudya Zofunikira Kwambiri

Zakudya zambiri mu nyemba za khofi zimalowa mu khofi womaliza womwedwa.

Kapu imodzi ya khofi ili ndi (21):

• Riboflavin (vitamini B2): 11% ya Reference Daily Intake (RDI).
• Pantothenic acid (vitamini B5): 6% ya RDI.
• Manganese ndi potaziyamu: 3% ya RDI.
• Magnesium ndi niacin (vitamini B3): 2% ya RDI.

Ngakhale izi zingawoneke ngati zopanda phindu, anthu ambiri amasangalala ndi makapu angapo patsiku - kulola kuti ndalamazi ziwonjezeke mwachangu.

Chidule Khofi ili ndi michere yambiri, kuphatikiza riboflavin, pantothenic acid, manganese, potaziyamu, magnesium ndi niacin.

5. Mutha Kuchepetsa Chiwopsezo Cha Matenda A shuga Awiri

Mtundu wa 2 shuga ndi vuto lalikulu lathanzi, lomwe likukhudza anthu mamiliyoni ambiri padziko lonse lapansi.

Amadziwika ndi kuchuluka kwamashuga am'magazi omwe amayamba chifukwa cha kukana kwa insulin kapena kuchepa kwa mphamvu yotulutsa insulini.

Pazifukwa zina, omwa khofi amachepetsa kwambiri chiopsezo cha mtundu wachiwiri wa shuga.

Kafukufuku akuwonetsa kuti anthu omwe amamwa khofi kwambiri ali ndi chiopsezo chotsika 23-50% chotenga matendawa. Kafukufuku wina adawonetsa kuchepa mpaka 67% (22,,, 25, 26).

Malinga ndi kuwunikiridwa kwakukulu kwamaphunziro 18 mwa anthu 457,922, chikho chilichonse cha khofi tsiku lililonse chimalumikizidwa ndi 7% yochepetsa chiopsezo cha mtundu wa 2 shuga ().

Chidule Kafukufuku wowerengeka akuwonetsa kuti omwe amamwa khofi ali pachiwopsezo chotsika kwambiri cha matenda amtundu wa 2, vuto lomwe limakhudza anthu mamiliyoni ambiri padziko lonse lapansi.

6. Angakutetezeni ku Matenda a Alzheimer ndi Dementia

Matenda a Alzheimer ndimatenda ofala kwambiri am'magazi komanso omwe amayambitsa matenda amisala padziko lonse lapansi.

Matendawa amakhudza anthu azaka zopitilira 65, ndipo palibe mankhwala odziwika.

Komabe, pali zinthu zingapo zomwe mungachite kuti muteteze matendawa poyamba.

Izi zikuphatikiza okayikira mwachizolowezi monga kudya athanzi komanso kuchita masewera olimbitsa thupi, koma kumwa khofi kungakhale kothandiza kwambiri.

Kafukufuku angapo akuwonetsa kuti omwa khofi ali ndi chiwopsezo chotsika 65% cha matenda a Alzheimer's (28,).

Chidule Omwe amamwa khofi ali pachiwopsezo chotsika kwambiri chotenga matenda a Alzheimer's, omwe amayambitsa matenda amisala padziko lonse lapansi.

7. Mutha Kuchepetsa Chiwopsezo Cha Parkinson's

Matenda a Parkinson ndi matenda achiwiri omwe amapezeka m'magazi, kumbuyo kwa Alzheimer's.

Zimayambitsidwa ndi kufa kwa ma dopamine opanga ma neuron muubongo wanu.

Monga momwe zilili ndi Alzheimer's, palibe mankhwala odziwika, omwe amachititsa kukhala kofunikira kwambiri kuganizira kupewa.

Kafukufuku akuwonetsa kuti omwe amamwa khofi amakhala ndi chiopsezo chotsika kwambiri cha matenda a Parkinson, omwe amachepetsa chiopsezo kuyambira 32-60% (30, 31,, 33).

Poterepa, caffeine yomwe imawoneka ngati yopindulitsa, chifukwa anthu omwe amamwa nkhwangwa alibe chiopsezo chochepa cha Parkinson's ().

Chidule Omwe amamwa khofi amakhala ndi chiopsezo chotsika 60% chotenga matenda a Parkinson, matenda achiwiri ofala a neurodegenerative.

8. Mutha Kuteteza Chiwindi Chanu

Chiwindi chanu ndi chiwalo chodabwitsa chomwe chimagwira ntchito mazana ambiri.

Matenda angapo wamba amakhudza chiwindi, kuphatikiza chiwindi, mafuta a chiwindi ndi ena ambiri.

Zambiri mwazimenezi zingayambitse matenda a chiwindi, momwe chiwindi chanu chimalowetsedwa m'malo ndi zilonda zam'miyendo.

Chosangalatsa ndichakuti, khofi amatha kuteteza ku cirrhosis - anthu omwe amamwa makapu 4 kapena kupitilira apo patsiku amakhala ndi chiopsezo chotsika 80% (,,).

Chidule Omwe amamwa khofi amakhala ndi chiopsezo chotsika kwambiri cha matenda a chiwindi, omwe amayamba chifukwa cha matenda angapo omwe amakhudza chiwindi.

9.Mutha Kulimbana ndi Kukhumudwa ndikupangitsani Kukhala Osangalala

Matenda okhumudwa ndi matenda amisala omwe amachititsa kuti moyo ukhale wotsika kwambiri.

Ndizofala kwambiri, monga pafupifupi 4.1% ya anthu ku US pakadali pano amakwaniritsa zofunikira za kukhumudwa kwamankhwala.

Pakafukufuku waku Harvard wofalitsidwa mu 2011, azimayi omwe amamwa makapu anayi kapena angapo a khofi patsiku anali ndi chiopsezo chotsika 20% chokhala ndi nkhawa ().

Kafukufuku wina mwa anthu 208,424 adapeza kuti iwo omwe amamwa makapu 4 kapena kupitilira apo patsiku anali 53% ocheperako pakudzipha ().

Chidule Khofi akuwoneka kuti amachepetsa chiopsezo chanu chokhala ndi vuto lakukhumudwa ndipo atha kuchepetsa kudzipha.

10. Mutha Kuchepetsa Mitundu Yina ya Khansa

Khansa ndi imodzi mwazomwe zimayambitsa kufa kwambiri padziko lapansi. Amadziwika ndikukula kosalamulirika kwa thupi lanu.

Khofi amawoneka ngati woteteza ku mitundu iwiri ya khansa: khansa ya chiwindi komanso yamphamvu.

Khansa ya chiwindi ndiye wachitatu womwe umayambitsa matenda a khansa padziko lapansi, pomwe khansa yoyipa imakhala yachinayi ().

Kafukufuku akuwonetsa kuti omwa khofi ali ndi chiwopsezo chotsika 40% cha khansa ya chiwindi (41, 42).

Mofananamo, kafukufuku wina mwa anthu 489,706 adapeza kuti iwo omwe amamwa makapu 4-5 a khofi patsiku amakhala ndi chiopsezo chotsika 15% cha khansa yamtundu wamtundu ().

Chidule Khansa ya chiwindi ndi yamtundu wamtundu wachitatu komanso wachinayi womwe umayambitsa kufa kwa khansa padziko lonse lapansi. Omwe amamwa khofi ali pachiwopsezo chochepa cha onse.

11. Sizimayambitsa Matenda a Mtima komanso Kuchepetsa Kuopsa Kwa Sitiroko

Nthawi zambiri amati caffeine imatha kukulitsa kuthamanga kwa magazi.

Izi ndi zoona, koma ndikukula kwa 3-4 mm / Hg kokha, zotsatira zake ndizochepa ndipo nthawi zambiri zimatha ngati mumamwa khofi pafupipafupi (,).

Komabe, zitha kupitilirabe kwa anthu ena, chifukwa chake zikumbukireni ngati mwakwera kuthamanga kwa magazi (, 47).

Izi zikunenedwa, kafukufuku sagwirizana ndi lingaliro loti khofi imabweretsa chiopsezo cha matenda amtima (, 49).

M'malo mwake, pali umboni wina woti azimayi omwe amamwa khofi amachepetsa chiopsezo (50).

Kafukufuku wina akuwonetsanso kuti omwa khofi ali ndi chiopsezo chotsika 20% cha sitiroko (,).

Chidule Khofi amatha kuyambitsa kuthamanga kwa magazi, komwe kumachepa pakapita nthawi. Omwe amamwa khofi alibe chiopsezo chowonjezeka cha matenda amtima ndipo amakhala ndi chiopsezo chochepa chaching'ono.

12. Zitha Kukuthandizani Kukhala Ndi Moyo Wautali

Popeza kuti omwa khofi sangakhale ndi matenda ambiri, ndizomveka kuti khofi akhoza kukuthandizani kuti mukhale ndi moyo wautali.

Kafukufuku wochuluka akuwonetsa kuti omwa khofi ali ndi chiopsezo chochepa chofa.

M'maphunziro awiri akulu kwambiri, kumwa khofi kumalumikizidwa ndi 20% yochepetsa chiopsezo chakufa mwa amuna ndipo 26% idachepetsa chiopsezo chakufa mwa akazi, pazaka zopitilira 18-24 ().

Izi zimawoneka zolimba makamaka kwa anthu omwe ali ndi matenda amtundu wa 2. Mu kafukufuku wina wazaka 20, anthu omwe ali ndi matenda ashuga omwe amamwa khofi anali ndi chiopsezo chochepa cha 30% chaimfa (54).

Chidule Kafukufuku angapo akuwonetsa kuti omwa khofi amakhala nthawi yayitali ndipo amakhala ndi chiopsezo chochepa chofa msanga.

13. Gwero Lalikulu Kwambiri la Ma Antioxidants mu Zakudya Zakumadzulo

Kwa anthu omwe amadya zakudya zoyenera zakumadzulo, khofi ikhoza kukhala imodzi mwazinthu zabwino kwambiri pazakudya zawo.

Izi ndichifukwa choti khofi amakhala ndi ma antioxidants ambiri. Kafukufuku akuwonetsa kuti anthu ambiri amatenga ma antioxidants ambiri kuchokera ku khofi kuposa zipatso ndi ndiwo zamasamba kuphatikiza (,, 57).

M'malo mwake, khofi atha kukhala chimodzi mwa zakumwa zabwino kwambiri padziko lapansi.

Chidule Khofi imakhala ndi ma antioxidants amphamvu, ndipo anthu ambiri amapeza ma antioxidants ambiri kuchokera ku khofi kuposa zipatso ndi nyama zamasamba kuphatikiza.

Mfundo Yofunika Kwambiri

Khofi ndi chakumwa chotchuka kwambiri padziko lonse lapansi chomwe chimakhala ndi maubwino angapo athanzi.

Sikuti chikho chanu cha joe tsiku ndi tsiku chimatha kukuthandizani kuti mukhale ndi mphamvu zambiri, kuwotcha mafuta ndikuwongolera magwiridwe antchito, zingathenso kuchepetsa chiopsezo cha zinthu zingapo, monga mtundu wa 2 shuga, khansa ndi matenda a Alzheimer's ndi Parkinson.

M'malo mwake, khofi atha kulimbikitsanso moyo wautali.

Ngati mumakonda kukoma kwake ndikulekerera zakumwa za caffeine, musazengereze kutsanulira kapu kapena zambiri tsiku lonse.