Iindlela ezi-8 zokwenza ikofu yakho ibe seMpilweni

Umxholo

• 1. Akukho Caffeine Emva ko-2PM.
• 2. Musa ukuyilayisha ikofu yakho neswekile
• 3. Khetha uphawu lwekhwalithi, ngokukhethekileyo u-Organic
• 4. Kuphephe Ukusela Kakhulu
• 5. Yongeza iCinnamon kwenye ikofu yakho
• 6. Kuphephe Low-Fat kunye Creamers Creamers
• 7. Yongeza iCocoa kwiKofu yakho
• 8. Phisa ikofu yakho usebenzisa iphepha lokucoca ulwelo
• Umgca osezantsi

Ikofu sesinye sezona ziselo zidumileyo ehlabathini. Uninzi lweengcali zempilo zikholelwa ukuba ikwayenye yezona zisempilweni.

Kwabanye abantu, ngowona mthombo mkhulu wee-antioxidants kwisidlo, ukogqitha zombini iziqhamo kunye nemifuno zidityanisiwe (,).

Nazi iingcebiso ezimbalwa zokujika ikofu yakho isempilweni iye ekubeni sempilweni kakhulu.

1. Akukho Caffeine Emva ko-2PM.

Ikofu yenye yezona ndawo zityebileyo zendalo ngecaffeine ekudleni.

I-Caffeine yinto ekhuthazayo, sesinye sezizathu eziphambili zekofu ithandwa kangaka. Inika amandla ombane kwaye ikunceda ukuba uhlale uphaphile xa uziva udiniwe ().

Kodwa ukuba usela ikofu emva kwemini, inokuphazamisa ukulala kwakho. Ukulala kakubi kunxulunyaniswa nazo zonke iintlobo zeengxaki zempilo (,).

Ngesi sizathu, kubalulekile ukuba ungaseli ikofu emva kwemini. Ukuba kufuneka, khetha i-decaf okanye ukhethe ikomityi yeti endaweni yoko, equlathe icaffeine encinci kunekofu ().

Ukuyeka ikhofi emva kwentsimbi yesibini emva kwemini. sisikhokelo esihle. Oko kwathiwa, ayinguye wonke umntu onomdla ngokulinganayo kwi-caffeine, kwaye abanye abantu banokulala kakuhle nokuba babenayo ikofu emva kwemini.

Nangona kunjalo, ukuba uziva ngathi ungabuphucula ubuthongo bakho, ukuthintela ikofu emva kwemini kunokuba sisicwangciso esisebenzayo.

Zininzi ezinye iindlela onokuthi uphucule ngazo umgangatho wokulala kwakho. Funda eli nqaku ezinye iingcebiso ezisekwe kwisayensi.

Ukusela ikofu emva kwemini kunokuphazamisa umgangatho wakho wokulala. Ukuphepha ikofu emva kwentsimbi yesi-3–3 emva kwemini. mhlawumbi ngumbono olungileyo.

2. Musa ukuyilayisha ikofu yakho neswekile

Nangona ikofu isempilweni ngokwayo, ungayiguqula ngokulula ibe yinto eyingozi.

Eyona ndlela yokwenza oku kukubeka isipha sonke kuso. Iswekile eyongeziweyo yenye yezona zinto ziphambili ekutyeni kwale mihla.

Iswekile, ikakhulu ngenxa yemali ephezulu ye-fructose, inxulunyaniswa nazo zonke iintlobo zezifo ezinzulu njengokutyeba kakhulu kunye neswekile ().

Ukuba awunakucinga ngokuphila ubomi bakho ngaphandle kweswiti kwikofu yakho, sebenzisa iswiti yendalo njenge-stevia.

Zininzi iindlela onokuthi unciphise ukutya ushukela ongezelelweyo nangakumbi. Nazi iindlela ezili-14 ezongezelelweyo.

Kuphephe ukongeza iswekile kwikofu yakho. Ukuba uhlala uguqula ikofu yakho ukuba ibe sisifo seswekile, usenokuphelisa izibonelelo zayo zempilo zizonke.

3. Khetha uphawu lwekhwalithi, ngokukhethekileyo u-Organic

Umgangatho wekhofi unokuhluka kakhulu kuxhomekeka kwindlela yokulungisa kunye nendlela iimbotyi zekofu ezikhule ngayo.

Iimbotyi zekofu zihlala zitshizwa ngamayeza okubulala izitshabalalisi kunye nezinye iikhemikhali ezingazange zenzelwe ukuba zisetyenziswe ngabantu ().

Nangona kunjalo, iziphumo zempilo yamayeza okubulala izitshabalalisi ekutyeni ziphikisana. Okwangoku kukho ubungqina obunqunyelweyo bokuba benza ingozi xa kufunyenwe kumanqanaba asezantsi kwimveliso.

Nangona kunjalo, ukuba ukhathazekile malunga nomxholo wokubulala izitshabalalisi kwikofu yakho, cinga ngokuthenga iimbotyi zekofu eziphilayo. Zifanele ziqulathe isixa esisezantsi kakhulu semithi yokubulala izinambuzane.

Ukuba ukhathazekile ngongcoliseko lwezibulali zinambuzane kwikofu yakho, khetha umgangatho, uphawu lwe organic.

4. Kuphephe Ukusela Kakhulu

Ngelixa ukutya ikofu ngokulingeneyo kunempilo, ukusela kakhulu kunokunciphisa izibonelelo zayo ngokubanzi.

Ukutya kakhulu icaffeine kunokuba neziphumo ebezingalindelekanga ezahlukeneyo, nangona ubuntununtunu babantu buyahluka ().

Ngokubanzi, iMpilo Canada icebisa ukuba ingagqithi kwi-1.1 mg ngepawundi (2.5 mg ngekg) yobunzima bomzimba ngosuku ().

Ngenxa yokuba ikomityi yekofu ephakathi inokuba ne-95 mg ye-caffeine, oku kungqinelana neekomityi ezimbini zekofu ngemini kumntu onobunzima obuziikhilogram ezingama-80 (80 kg) ().

Nangona kunjalo, izixa eziphezulu kakhulu zecaffeine (400-600 mg) ngosuku (malunga neekomityi ezi-4-6) azidibananga neziphumo ebezingalindelekanga kubantu abaninzi ().

Funda eli nqaku ngolwazi oluneenkcukacha malunga nenqanaba le-caffeine efumaneka kwiziselo ezahlukeneyo zekofu.

Ukusela ikofu konke malunga nokulinganisa umngcipheko kunye nezibonelelo. Mamela umzimba wakho kwaye ungadli ngaphandle kokuba unyamezele kakuhle.

Ukusela ikofu kakhulu kunokubangela iziphumo ebezingalindelekanga. Nangona kunjalo, oku kuxhomekeke kwisixa se-caffeine esetyenzisiweyo kunye nokunyamezelana komntu ngamnye.

5. Yongeza iCinnamon kwenye ikofu yakho

ICinnamon sisiqholo esimnandi esidibanisa ikakhulu incasa yekofu.

Izifundo zibonisa ukuba isinamon inokuhlisa iswekile yegazi, icholesterol kunye ne triglycerides kubantu abaneswekile ().

Ukuba ufuna incasa, zama ukongeza idash yesinamon. Kuyamangalisa ukuba kulungile.

Ukunciphisa umngcipheko weziphumo ezibi ezinokubakho, khetha iCeylon cinnamon endaweni yeCassia cinnamon eqhelekileyo, ukuba kunokwenzeka.

Spice ikofu yakho kunye nedash yesinamon. Ayipheleli nje ekunambithekeni, inokuthi ikwenze ngcono impilo yakho.

6. Kuphephe Low-Fat kunye Creamers Creamers

Ukurhweba ngamafutha asezantsi kunye nabenzi bokuthambisa bathambekele ekubeni bacutshungulwe kakhulu kwaye banokuba nezinto ezingathandabuzekiyo.

Nangona kunjalo, akukho phando lukhulu malunga nefuthe lezempilo labangasuki bokwenza ikofu. Umxholo wazo wahluka ngophawu, kwaye ezinye zinokuba sempilweni kunezinye.

Nangona kunjalo, konke, ukutya kwendalo ngokubanzi lukhetho olungcono.

Esikhundleni se-creamer engeyiyo yobisi, cinga ukongeza i-cream egcweleyo kwikhofi yakho, ngokukhethekileyo kwiinkomo ezondliwa ngotshani.

Izifundo zibonisa ukuba iimveliso zobisi ziqulathe izakha mzimba ezibalulekileyo. Umzekelo, ubisi ngumthombo ogqwesileyo we-calcium kwaye unokunciphisa umngcipheko we-osteoporosis kunye neethambo ezaphukileyo ().

Ukongeza, ubisi lweenkomo ezityiswa ngengca luqulathe ivithamin K, ekwanxulunyaniswa nokuphuculwa kwempilo yethambo ().

Iicreamer ezingezizo ezobisi zicutshungulwa kakhulu kwaye zinokuba nezithako ezithandabuzekayo. Ukuba uthanda ukunciphisa ikofu yakho nge-creamer, cinga ukukhetha ubisi olupheleleyo okanye ukhilimu.

7. Yongeza iCocoa kwiKofu yakho

I-cocoa ilayishwe nge-antioxidants kwaye inxulunyaniswa nazo zonke iintlobo zezibonelelo zezempilo, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo (,).

Zama ukongeza idash yecocoa powder kwikofu yakho ukuze ufumane incasa eyongeziweyo.

I-Caffè mocha, inguqulelo enencasa yetshokholethi ye-caffè latte, inikwa kwiindawo ezininzi zekofu. Nangona kunjalo, i-caffè mocha ihlala iswekile-iswekile.

Unokwenza ngokwakho ngokulula ekhaya kwaye utsibe iswekile eyongeziweyo.

Ungazidibanisa izibonelelo zekofu kunye netshokholethi emnyama ngokongeza udwi wecocoa powder kwikofu yakho.

8. Phisa ikofu yakho usebenzisa iphepha lokucoca ulwelo

Ikofu e-Brewed iqulethe icafestol, iterpene enokunyusa amanqanaba e-cholesterol egazini (,).

Nangona kunjalo, ukunciphisa amanqanaba ayo kulula. Sebenzisa nje isihluzi sephepha.

Ukwenza ikofu ngesicoci sephepha ngokukuko kunciphisa inani lecafestol kodwa ivumele icaffeine kunye ne-antioxidants eziluncedo zidlule ().

Nangona kunjalo, icafestol ayisiyonto imbi yonke. Izifundo zamva nje kwiimpuku zicebisa ukuba zinesifo seswekile ().

Ikofu iqulethe icafestol, ikhompawundi enokunyusa amanqanaba e-cholesterol egazini. Ungalithoba inani lecafestol kwikofu yakho ngokusebenzisa iphepha lokucoca ulwelo.

Umgca osezantsi

Ikofu sisiselo esidumileyo esaziwa ngeziphumo zaso.

Ukutya okuphezulu kwekofu kunxulunyaniswa nezibonelelo ezahlukeneyo zempilo. Nangona kunjalo, kukho iindlela ezininzi onokuthi uziphucule ngakumbi ezi zibonelelo.

Eyona nto ibaluleke kakhulu, kunqande ukulayisha ikofu kunye neswekile eyongeziweyo. Endaweni yoko, ungayinambitha ikofu yakho ngokongeza idash yesinamoni okanye icocoa.

Kwakhona cinga ukuyeka ikofu emva kwemini nangokuhlwa, njengoko inokuphazamisa umgangatho wokulala kwakho.

Ngokulandela ezi ngcebiso zingasentla, ungenza ikomityi yekofu ibe sempilweni.