N 'chifukwa Chiyani Khofi Ndi Wabwino Kwa Inu? Nazi Zifukwa 7

Zamkati

• 1. Khofi Angakupangeni Kukhala Wanzeru
• 2. Khofi Angakuthandizeni Kutentha Mafuta Ndi Kusintha Magwiridwe Athupi
• 3. Kofi Angachepetse Kuopsa Kwa Matenda A shuga A mtundu Wachiwiri
• 4. Khofi Angachepetse Kuopsa Kwanu kwa Alzheimer's ndi Parkinson's
• 5. Khofi Atha Kukhala Wabwino Kwambiri Pachiwindi Chanu
• 6. Khofi Atha Kuchepetsa Chiwopsezo Chanu Chakufa Msanga
• 7. Khofi Wodzaza Ndi Zakudya Zamadzimadzi ndi Ma Antioxidants
• Mfundo Yofunika Kwambiri

Khofi sikungokhala kokoma komanso kopatsa mphamvu - itha kukhala yabwino kwambiri kwa inu.

M'zaka zaposachedwa komanso zaka makumi angapo, asayansi aphunzira zotsatira za khofi pazinthu zosiyanasiyana zaumoyo. Zotsatira zawo sizodabwitsa.

Nazi zifukwa 7 zomwe khofi atha kukhala chimodzi mwa zakumwa zabwino kwambiri padziko lapansi.

1. Khofi Angakupangeni Kukhala Wanzeru

Khofi sikuti imangokupangitsani kukhala maso - itha kukupangitsani kukhala anzeru.

Chogwiritsira ntchito khofi ndi caffeine, yomwe imalimbikitsa komanso imakonda kugwiritsa ntchito mankhwala osokoneza bongo padziko lapansi.

Caffeine imagwira ntchito muubongo wanu potsekula zotsatira za neurotransmitter yoletsa kutchedwa adenosine.

Mwa kulepheretsa zotsatira za adenosine, caffeine imachulukitsa kuwombera mu ubongo ndi kumasulidwa kwa ma neurotransmitter ena monga dopamine ndi norepinephrine (1,).

Kafukufuku wambiri omwe adayang'aniridwa adasanthula zovuta za caffeine muubongo, kuwonetsa kuti caffeine imatha kusintha kwakanthawi kwakanthawi, magwiridwe antchito, kukumbukira, kukhala tcheru komanso magwiridwe antchito aubongo (3).

Kuti mumve zambiri zakubwera kwa khofi wathanzi, onani nkhaniyi.

Caffeine imatseka ma neurotransmitter oletsa ubongo, omwe amakhala ndi chidwi. Kafukufuku wowongoleredwa akuwonetsa kuti caffeine imathandizira magwiridwe antchito komanso magwiridwe antchito aubongo.

2. Khofi Angakuthandizeni Kutentha Mafuta Ndi Kusintha Magwiridwe Athupi

Pali chifukwa chabwino chomwe mungapezere tiyi kapena khofi m'mafuta ambiri ogulitsa mafuta.

Caffeine, mwina chifukwa chakukopa kwake pakatikati mwa manjenje, zonse zimakweza kagayidwe ndikuwonjezera makutidwe ndi okosijeni a mafuta acids (,,).

Itha kusinthanso masewera othamanga m'njira zingapo, kuphatikiza polimbikitsa mafuta acids kuchokera m'matumbo amafuta (,).

M'mitundu iwiri yosiyanitsa meta, caffeine yapezeka ikukweza magwiridwe antchito a 11-12%, pafupifupi (, 10).

Caffeine imakweza kagayidwe kake kagayidwe kake ndikuthandizira kulimbikitsa mafuta acid kuchokera kumatenda amafuta. Itha kulimbikitsanso magwiridwe antchito.

3. Kofi Angachepetse Kuopsa Kwa Matenda A shuga A mtundu Wachiwiri

Mtundu wachiwiri wa matenda ashuga ndimatenda okhudzana ndi moyo omwe afika pofika miliri. Yawonjezeka katatu m'zaka makumi angapo ndipo tsopano ikuvutitsa anthu pafupifupi 300 miliyoni.

Matendawa amadziwika ndi kuchuluka kwa magazi m'magazi chifukwa cha insulin kukana kapena kulephera kutulutsa insulin.

M'maphunziro owonera, khofi wakhala akugwirizanitsidwa mobwerezabwereza ndi chiopsezo chochepa cha mtundu wa 2 shuga. Kuchepetsa kwa chiopsezo kumachokera ku 23% mpaka 67% (,, 13,).

Nkhani yayikulu yowunika idayang'ana maphunziro 18 omwe ali ndi ophunzira 457,922. Chikho chilichonse cha khofi patsiku chimachepetsa chiopsezo cha mtundu wachiwiri wa shuga ndi 7%. Pamene anthu ambiri amamwa khofi, amachepetsa chiopsezo chawo ().

Kumwa khofi kumalumikizidwa ndi chiopsezo chochepetsedwa kwambiri cha matenda amtundu wa 2. Anthu omwe amamwa makapu angapo patsiku sangakhale ndi matenda ashuga.

4. Khofi Angachepetse Kuopsa Kwanu kwa Alzheimer's ndi Parkinson's

Sikuti khofi yokha imakupangitsani kukhala anzeru kwakanthawi kochepa, komanso imatha kuteteza ubongo wanu mukamakalamba.

Matenda a Alzheimer ndi matenda omwe amapezeka kwambiri padziko lonse lapansi komanso omwe amachititsa kuti anthu azidwala matenda osokoneza bongo.

M'maphunziro omwe akuyembekezeredwa, omwe amamwa khofi amakhala ndi chiopsezo chochepa cha 60% cha Alzheimer's and dementia (16).

Parkinson ndi matenda achiwiri ofala kwambiri a neurodegenerative, omwe amadziwika ndi kufa kwa ma dopamine opanga ma neuron muubongo. Khofi ikhoza kuchepetsa chiopsezo cha Parkinson ndi 32-60% (17,, 19, 20).

Khofi imalumikizidwa ndi chiopsezo chotsika kwambiri cha matenda amisala komanso zovuta zama neurodegenerative Alzheimer's ndi Parkinson's.

5. Khofi Atha Kukhala Wabwino Kwambiri Pachiwindi Chanu

Chiwindi ndi chiwalo chodabwitsa chomwe chimagwira ntchito mazana ambiri mthupi lanu.

Ili pachiwopsezo cha mbuna zamakono, monga kumwa mowa kwambiri kapena fructose.

Cirrhosis ndiye gawo lomaliza la kuwonongeka kwa chiwindi komwe kumadza chifukwa cha matenda monga uchidakwa ndi hepatitis, pomwe minofu ya chiwindi yasinthidwa ndimatenda ofiira.

Kafukufuku wochuluka wasonyeza kuti khofi ikhoza kuchepetsa chiopsezo cha matenda a chiwindi ndi 80%. Omwe amamwa makapu 4 kapena kupitilira apo patsiku amamva mphamvu kwambiri (21, 22,).

Khofi amathanso kuchepetsa chiopsezo cha khansa ya chiwindi ndi 40% (24, 25).

Khofi amawoneka kuti amateteza pamavuto ena a chiwindi, amachepetsa chiopsezo cha khansa ya chiwindi ndi 40% ndi matenda enaake a 80%.

6. Khofi Atha Kuchepetsa Chiwopsezo Chanu Chakufa Msanga

Anthu ambiri akuwoneka kuti akuganiza kuti khofi ndi yopanda thanzi.

Izi sizosadabwitsa, chifukwa ndizofala kuti nzeru zachilendo zimatsutsana ndi zomwe kafukufuku akunena.

Koma khofi atha kukuthandizani kuti mukhale ndi moyo wautali.

Pakafukufuku wamkulu, wowonera, kumwa khofi kumalumikizidwa ndi chiopsezo chochepa chomwalira ndi zomwe zimayambitsa ().

Izi zimakhudza kwambiri anthu omwe ali ndi matenda ashuga amtundu wa 2. Kafukufuku wina adawonetsa kuti omwa khofi anali ndi chiopsezo chochepa cha 30% chofa pakati pazaka 20 ().

Kumwa khofi kumalumikizidwa ndi chiopsezo chochepa chomwalira m'maphunziro owonera, makamaka mwa anthu omwe ali ndi matenda amtundu wa 2.

7. Khofi Wodzaza Ndi Zakudya Zamadzimadzi ndi Ma Antioxidants

Khofi si madzi akuda chabe.

Zakudya zambiri zomwe zili mu nyemba za khofi zimapanga chakumwa chomaliza, chomwe chimakhala ndi mavitamini ndi michere yambiri.

Chikho chimodzi cha khofi chili ndi (28):

• 6% ya RDA ya pantothenic acid (vitamini B5)
• 11% ya RDA ya riboflavin (vitamini B2)
• 2% ya RDA ya niacin (B3) ndi thiamine (B1)
• 3% ya RDA ya potaziyamu ndi manganese

Singawoneke ngati yochuluka, koma ngati mumamwa makapu angapo a khofi patsiku imangowonjezeranso mwachangu.

Koma si zokhazo. Khofi imakhalanso ndi ma antioxidants ambiri.

M'malo mwake, khofi ndi imodzi mwazinthu zazikulu kwambiri zopangira ma antioxidants mu zakudya zakumadzulo, ngakhale kupitilira zipatso ndi ndiwo zamasamba zambiri (,, 31).

Khofi imakhala ndi mavitamini ndi michere yambiri. Ichi ndi chimodzi mwazinthu zazikulu kwambiri zopangira ma antioxidants pazakudya zamakono.

Mfundo Yofunika Kwambiri

Ngakhale kuchuluka kwa khofi ndibwino kwa inu, kumwa kwambiri kungakhale kovulaza.

Komanso, kumbukirani kuti ena mwa maumboniwo sali olimba. Zambiri mwazomwe tafotokozazi zinali zowonera mwachilengedwe. Kafukufuku wotere angangowonetsa kuyanjana, koma sangatsimikizire kuti khofi ndiye adabweretsa phindu.

Ngati mukufuna kuonetsetsa kuti khofi atha kukhala wathanzi, pewani kuwonjezera shuga. Ndipo ngati kumwa khofi kumakhudza kugona kwanu, musamwe pambuyo pa 2 koloko masana.

Koma pamapeto pake, chinthu chimodzi chimakhala chowonadi: khofi atha kukhala chakumwa chabwino kwambiri padziko lapansi.