Izibonelelo ezi-7 zeMpilo yeKofu

Umxholo

• 1. Yilwa nokudinwa
• 2. Kuphephe ukudakumba
• 3. Thintela umhlaza
• 4. Thintela kwaye uphucule iintloko
• 5. Khuthaza ukunciphisa umzimba
• 6. Ukuphucula unyamezelo kwiimbaleki
• 7. Khusela intliziyo
• Eyona ndlela yokutya ikofu
• Yimalini ikofu oyityayo ngosuku
• Ngaba ikofu + ilala ubuthongo kwaye yonyusa uxinzelelo

Ikofu sisiselo esinama-antioxidants amaninzi kunye nezinye izakha-mzimba ezikhuthazayo, ezifana ne-caffeine, umzekelo, enceda ukuthintela ukudinwa kunye nezinye izifo, ezinje ngomhlaza kunye neengxaki zentliziyo. Ukongeza, kufunyenwe ukuba ikofu iyanceda ukulwa noxinzelelo ngokuphucula imeko kunye nokuqinisekisa imo.

Nangona kunjalo, kuye kwabonwa ukuba i-caffeine inokunyusa uxinzelelo lwegazi kubantu abanolwazelelelo ngayo, abatshayayo okanye abanamanqanaba aphezulu oxinzelelo okanye amaxhala. Ke ngoko, kufanelekile ukuba isetyenziswe ngesixa esilinganiselweyo.

1. Yilwa nokudinwa

Kuba ityebile kwi-caffeine kunye nezinye izinto ezihambelana ne-bioactive, ikofu iyanceda ukulwa nokudinwa, ukuphucula inkumbulo, ukuphaphama kunye nokuqonda, ukongeza ekwandiseni amandla okugxila ekwenzeni imisebenzi elula, ukuva, ukugcinwa kokubonakalayo kwexesha kunye nokunciphisa ukozela.

Ukongeza, yonyusa amanqanaba amandla, kuba ikhuthaza ukwanda kweehormoni ezithile ezinceda ukwenza ii-neurons zisebenze, kuyimfuneko ukufaka ii-75 mg zecaffeine (1 indebe yeespresso), ubuncinci, ukuze ube neziphumo.

Nangona kunjalo, kubalulekile ukwazi ukuba iziphumo ziyahluka ukusuka komnye umntu ukuya komnye, njengoko kuxhomekeke ekubeni umntu ngamnye kufuneka enze i-caffeine kwaye ayiphelise emzimbeni.

2. Kuphephe ukudakumba

Ukusetyenziswa okuphakathi kwe-caffeine kunceda ukuthintela uxinzelelo kuba ichaphazela imeko yeemvakalelo, imo yokusebenza kunye nokuqonda ngenxa yesiphumo sayo sokuvuselela inkqubo ye-nervous system.

Ukongeza, ukusetyenziswa kwekofu kukwanxulunyaniswa nemikhwa yokuhlala, ekhuthaza ukuhlala kunye nabanye abantu kunye nokwandisa impilo yomntu.

3. Thintela umhlaza

Olunye uphononongo lubonisa ukuba ikofu iyanceda ekuthinteleni iintlobo ezithile zomhlaza, ezinjengesifuba, isibeleko, ulusu, isibindi, ikholon kunye ne-rectum, kuba ine-antioxidants ezinje nge-chlorogenic acid, caffeine, tocopherols, melanoidins kunye ne-phenolic compounds, umzekelo iiseli kumonakalo obangelwe ziiradicals zasimahla kunye nokunciphisa ukudumba emzimbeni.

4. Thintela kwaye uphucule iintloko

Ikofu inceda ukunciphisa kunye nokukhusela intloko, njengoko ikhuthaza ukunciphisa imithambo yengqondo, kuthintela iintlungu. Olunye uphononongo lubonisa ukuba idosi yokunyanga kwezi meko kufuneka ubuncinci i-100 mg ngosuku.

Unokufumana kwakhona ekhemisi iipilisi zeentlungu ezininzi eziqukethe i-caffeine, kuba inyusa ifuthe leziyobisi kwaye, xa zidibene, zilwa ngokuchanekileyo ngakumbi iintlobo ezahlukeneyo zentloko, kubandakanya ne-migraine.

5. Khuthaza ukunciphisa umzimba

Olunye uphononongo lubonisa ukuba ukusetyenziswa kwekhofi kukuthanda ukunciphisa umzimba, njengoko inezinto ezininzi ezisebenzayo ezinokuchaphazela imetabolism kwaye ziyikhuthaze, ezinje ngecaffeine, theobromine, chlorogenic acid kunye theophylline, umzekelo.

Ezi zinto zidibeneyo zenza ukuba umzimba uchithe iikhalori ezininzi kwaye utshise amanqatha amaninzi, uthande ukunciphisa umzimba.

6. Ukuphucula unyamezelo kwiimbaleki

Ukusetyenziswa kwe-caffeine kwandisa amanqanaba e-adrenaline egazini, ukuphucula ukunyamezela kunye nokulungelelanisa i-racket kunye nemidlalo ephezulu yokubaleka, ukubhukuda kunye nokuhamba, umzekelo.

Olunye uphononongo lucebisa ukuba kudliwe i-3 mg ye-caffeine nge-kg yobunzima bomzimba iyure eli-1 ngaphambi kokuba wenze umthambo.

7. Khusela intliziyo

Ikofu inokuba sisityebi kwii-antioxidants kwaye inefuthe lokuchasana nokudumba, izinto ezinceda ukukhusela iiseli kumonakalo omkhulu wasimahla kunye nokunciphisa ukunganyangeki kwe-insulin, ngaloo ndlela kukhuselwa intliziyo kunye nokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo.

Ukongeza, kuthanda ukwanda kwe-cholesterol elungileyo, i-HDL, ethathwa njenge-cardioprotective, kunye nokwehla kwe-cholesterol embi, i-LDL.

Eyona ndlela yokutya ikofu

Eyona ndlela ilungileyo yokusela esi siselo yikofu exineneyo, njengoko ikofu ebilisiweyo inamanani aphezulu e-polycyclic aromatic hydrocarbon, into ethanda utshintsho kwi-DNA yeeseli kunye nokubonakala komhlaza. Kungenxa yokuba ukubilisa umgubo wekhofi ngaphezulu kwezi carcinogens, kusenza ukuba esi siselo sibilisiweyo sinezinto eziphindwe ka-5 zezi zinto kunekhofi exineneyo.

Ke, eyona nto ifanelekileyo kukuba ikofu yenziwa yaba luxinzelelo, kugqitha amanzi ashushu ngesihluzi kunye nomgubo wekofu, kuba ukongeza kwizinto ezibangela umdlavuza, icebo lokucoca ulwelo liphelisa uninzi lweekhompawundi ezibangela ukwanda kwecholesterol. Ukongeza, ikofu yangoko nangoko ayibeki mngcipheko kwezempilo kwaye inokusetyenziswa ngexabiso eliphakathi ukuze ingabangeli ukulala nokungongoza kweentliziyo.

Yimalini ikofu oyityayo ngosuku

Kubantu abadala abasempilweni, isixa esinconywayo se-caffeine yi-400 mg ngosuku, nangona kunjalo loo mali iyahluka ngokuxhomekeka kuhlobo lwekofu etyiwayo, kuba umxholo ungohluka. Ikomityi ye-espresso inokuqulatha malunga ne-77 mg ye-caffeine kunye nekofu eqhelekileyo, umzekelo, i-163 mg.

Kwimeko yabasetyhini abakhulelweyo okanye abasetyhini abacwangcisa ukukhulelwa, ukusetyenziswa kwe-caffeine ngosuku kufuneka kube phakathi kwama-200 ukuya kuma-300 mg. Kwimeko yabasetyhini abakhulelweyo, ukusebenzisa kakhulu icaffeine kunokunyusa umngcipheko wokukhulelwa kwesisu okanye ukulibaziseka ekukhuleni komntwana, ngakumbi xa ngaphezulu kwe-600 mg isetyenzisiwe. Oku kunokuba ngenxa yokuba icaffeine isuswa kancinci emzimbeni xa ithelekiswa nomntu oqhelekileyo kwaye, ke, ukusela ikofu amatyeli aliqela ngemini kunokubangela ukuba inani lecaffeine lonyuke ngakumbi nangakumbi.

Ukongeza, kubafazi abancancisayo, ingcebiso kukutya ubuninzi be-200 mg yekofu ngemini, njengoko icaffeine inokudluliselwa kubisi lwebele kunye neencopho malunga neyure enye emva kokusetyenziswa. Ke ngoko, ukuba umama ebenekofu, kuyacetyiswa ukuba ukuncancisa kwenziwe kwangoko emva koko, ukuze umzimba ube nexesha elingaphezulu lokuphelisa le nto ngaphambi kokuba ukuncancisa kwenzeke kwakhona.

Abantu abaneengxaki zentliziyo okanye ukonyuka koxinzelelo lwegazi kufuneka banciphise ukusebenzisa kwabo, njengoko isixa esinconyelweyo kwezi meko asiqinisekanga, kwaye ezinye izifundo ziyafuneka.

Ngaba ikofu + ilala ubuthongo kwaye yonyusa uxinzelelo

Isicwangciso esiliqili sokulwa ukozela kanye emva kwesidlo sasemini okanye phakathi kwentsasa, umzekelo, kukusela i-1 indebe yekofu emnyama kwaye uthathe imizuzu engama-20 emva koko. Ezi ndlela zimbini zidibene zibizwa ngokuba yiKofi NAP, kwaye iyathanda ukusebenza kwengqondo, ishiya inkqubo yeemvakalelo iphumle ngakumbi kwaye isebenzela olunye usuku lokusebenza. Kungenxa yokuba i-caffeine kunye nokuphumla kuya kuphelisa i-adenosine egqithileyo kwingqondo, yiyo loo nto ebangela ukudinwa kunye nobunzima bokugxila.

Nangona ikomityi enye yekofu yanele ukwenza uzive ukhuthele kwaye ugxile, xa udiniwe kakhulu, unokufuna isixa esikhulu sekhofi. Ukongeza, akukhuthazwa ukuba ulale ixesha elide ukuze ungalali, kuba ukuba akukho ithuba lokulala ubuncinci imizuzu engama-90, umntu uya kuvuka edinwe ngakumbi. Jonga amanyathelo alula asi-8 okulala ngokukhawuleza.