Iindlela ezizezinye ezi-9 zekofu (kwaye kutheni kufuneka uzizame)

Umxholo

• 1. Ikofu yeChicory
• 2. Iti yeMatcha
• 3. Ubisi lwegolide
• 4. Amanzi eLamuni
• 5. Yerba Mate
• 6. Iti yeChai
• 7. IRooibos Tea
• 8. I-Apple Cider Vinegar
• 9. Kombucha
• Umgca osezantsi

Ikofu sisiselo sokuya kwakusasa kuninzi, ngelixa abanye bekhetha ukungaseli ngenxa yezizathu ezininzi.

Kweminye, inani eliphezulu le-caffeine-95 mg ngokutya-kunokubangela uloyiko kunye nokuphazamiseka, okwaziwa ngokuba yi "jitters". Kwabanye, ikofu inokubangela uxinzelelo lokugaya kunye neentloko.

Abaninzi abayikhathalelanga incasa ekrakra okanye bayadikwa yindebe yabo yesiqhelo yasekuseni.

Nazi iindlela ezili-9 ezimnandi zekofu onokuzama ngazo.

1. Ikofu yeChicory

Njengeembotyi zekofu, iingcambu ze-chicory zinokugcadiswa, zihlulwe ngumhlaba zize zenziwe isiselo esimnandi esishushu. Inambitheka ngokufana kakhulu nekofu kodwa ine-caffeine-yasimahla.

Ikwangumthombo otyebileyo we-inulin. Le fayibha inyibilikayo inokunceda ekwetyisweni kwaye ixhase ithumbu elisempilweni ngokukhuthaza ukukhula kweentsholongwane eziluncedo- ngakumbi IBifidobacteria kwaye ILactobacilli ().

Ukongeza, inokukhuthaza inyongo yakho ukuba ivelise inyongo engaphezulu, enokuba luncedo ekucoleni ukutya ().

Ingcambu yeChicory inokufunyanwa ngaphambi komhlaba kwaye yosiwe, ke kulula ukuyilungisa. Yipheke ngokulula njengendawo yesiqhelo yekofu- kumatshini wokucoca ikofu, umatshini wokushicilela waseFrance okanye umatshini we-espresso.

Sebenzisa iipunipoyi ezi-2 zamabala kuzo zonke ii-ounces eziyi-6 (180 ml) zamanzi, okanye uhlengahlengise lo mlinganiselo ngokuxhomekeke kukhetho lwakho.

Gcina ukhumbula ukuba ingcambu ye-chicory inokubangela iimpawu zokugaya ukutya kwabanye abantu. Nangona i-inulin ilungile empilweni yakho, inokuba neziphumo ebezingalindelekanga njengokuqunjelwa kunye negesi ().

Ukongeza, kuya kufuneka uphephe ingcambu ye-chicory ukuba ukhulelwe okanye uncancisa kuba uphando ngokhuseleko lwalo phantsi kwezi meko luyasilela.

Ingcambu yeChicory inambitheka ngokufana nekofu kodwa ayinayo i-caffeine kwaye iphezulu kakhulu kwi-fiber inulin eluncedo, enokunceda ekwetyisweni nasekuxhaseni isisu esisempilweni.

2. Iti yeMatcha

IMatcha luhlobo lweti eluhlaza eyenziwe ngumphunga, ukomisa kunye nokusila amagqabi e UCamellia sinensis tyala ibe ngumgubo ocolekileyo.

Ngokwahlukileyo kwiti eluhlaza eluhlaza, ulitya lonke igqabi. Ngesi sizathu, ufumana umthombo ojolise ngakumbi kwii-antioxidants - epigallocatechin gallate (EGCG), ngakumbi ().

Uninzi lwezibonelelo ezicetywayo zematcha zibangelwa yi-EGCG. Umzekelo, uphononongo lokujonga lubonisa ukuba ukusetyenziswa kweti eluhlaza kuhlala kunciphisa umngcipheko woxinzelelo lwegazi ().

Iti eluhlaza ikwanxulunyaniswe nokunciphisa ubunzima kunye namafutha omzimba, kunye nomngcipheko ophantsi wohlobo lweswekile yesi-2 ().

UMatcha unencasa entsha, ethi abanye bayichaze njengomhlaba.

Ukulungisa:

1. Phakamisa iitispuni eziyi-1-2 zepoda ye-matcha kwisitya seceram usebenzisa isicoci esisezantsi.
2. Yongeza kushushu, kodwa kungabilayo, amanzi - ubushushu bamanzi bube malunga ne-160-170 ° F (71-77 ° C).
3. Gxotha ngokukhawuleza kude kube ngumgubo uchithwe, uze udibanise ngapha nangapha. I-whisk yeti yemveli, ebizwa ngokuba yi-chasen, isebenza kakuhle.
4. Iti sele ilungile xa kukho iifom ezikhanyayo. Unokuzama ukongeza ikomityi enye (237 ml) yobisi olunomphunga okanye enye indlela engeyiyo yobisi yeti ecekeceke ye-matcha tea latte.

Ngenxa yokuba ulitya lonke igqabi, i-matcha ihlala iphezulu kwi-caffeine kune-tea eluhlaza eluhlaza rhoqo kwaye ngamanye amaxesha iphezulu kunekofu. Inani kwinkonzo nganye linokwahluka kakhulu, kunye noluhlu lwama-35-250 mg ngekomityi nganye ().

Iti kaMatcha ibonelela ngobuninzi bee-antioxidants eziluncedo ekusebenzeni kube kanye. Kuxhomekeka kwindlela ekulungiswe ngayo, inokuba ne-caffeine engaphezulu okanye encinci kunekofu.

3. Ubisi lwegolide

Ubisi lwegolide yindawo etyebileyo, engena-caffeine yekofu.

Esi siselo sifudumeleyo sidibanisa iziqholo ezifana nejinja, isinamon, iturmeric kunye nepepile emnyama. Olunye ukongezwa okuqhelekileyo kubandakanya i-cardamom, i-vanilla kunye nobusi.

Ngaphandle kokunika isiselo sakho umbala wegolide omhle, i-turmeric inokuba neempawu ezinamandla ezichasayo ngenxa yecrycumin yamachiza (,).

Ngaphezu koko, ipepile emnyama yonyusa amandla omzimba wakho wokufumana i-curcumin, njengamafutha. Ke ngoko, unokufuna ukuqaphela ukusebenzisa ubisi olupheleleyo xa kuthelekiswa nokungenamafutha kwesi siselo (, 10).

Ungalungiselela ubisi lwegolide olusisiseko malunga nemizuzu emi-5. Nantsi indlela:

1. Esipokeni, hlanganisa ikomityi ye-1 (237 ml) yobisi okanye enye indlela engeyiyo yobisi kunye ne-1/2 itispuni yomhlaba we-turmeric, 1/4 ithisipuni yesinamoni, 1/8 ithisipuni yejinja yomhlaba kunye nepinki emnyama Ngokhetho, yongeza ubusi kunambitha.
2. Ukufudumeza umxube kubushushu obuphakathi ukuya kubuphakathi, uvuselele rhoqo ukunqanda ukutshisa.
3. Nje ukuba ushushu, galela isiselo emugini kwaye wonwabe.

Ubisi lwegolide yinto etyebileyo, engenacaffeine ngaphandle kwekofu enokuba neziphumo ezichasene nokudumba.

4. Amanzi eLamuni

Ukutshintsha isiselo sakho sakusasa akufuneki kube nzima. Amanzi eelamuni yindlela entle yokuqala usuku lwakho.

I-calorie- kunye ne-caffeine-kwaye ibonelela ngethamo elaneleyo levithamini C.

Njenge-antioxidant, ivithamin C idlala indima kwi-immune system yakho kwaye ikhusela ulusu lwakho ekonakaleni kwelanga. Kubalulekile ukudala i-collagen, iprotheni enika isakhiwo esisisiseko kwesikhumba sakho, imisipha kunye nemigqa (,,).

Iglasi enye yamanzi e-lemon - elungiswe ngokongeza ijusi yesiqingatha selamuni (icephe e-1 okanye i-15 ml) kwikomityi enye (237 ml) yamanzi abandayo-ibonelela nge-10% ye-RDI yakho kwi-vitamin C (14).

Unokongeza ezinye iziqhamo kunye nemifuno yeentlobo ngeentlobo zeencasa - ukhukhamba, iminti, ivatala kunye nebasil zezinye zeendlela ezithandwayo.

Amanzi eelamuni yindlela elula kodwa ehlaziyayo yokuqalisa usuku lwakho ngamanzi kunye nokomeleza ii-antioxidants.

5. Yerba Mate

I-mate ye-Yerba iti yemifuno yendalo eyenziwe ngecafine eyenziwe ngamagqabi omisiweyo omthi we holly yo Mzantsi Melika I-llex paraguriensis ().

Ukuba ujonge ikofu endaweni yoko kodwa awufuni ukwahlukana necaffeine yakho yasekuseni, iqabane lakho lilungile.

Ikomityi enye (237 ml) ine-78 mg ye-caffeine, efanayo nomxholo wecaffeine kwikomityi yekofu ().

I-Yerba iqabane likwalayishwe ngezixhobo eziluncedo zezityalo ezisebenza njenge-antioxidants. Ngapha koko, ezinye izifundo zibonisa ukuba inokuba ngaphezulu kwii-antioxidants kune-green tea ().

Ukongeza, inezimbiwa kunye neevithamini, kubandakanya i-riboflavin, i-thiamine, i-phosphorus, i-iron, i-calcium kunye neevithamini C no-E ().

Inencasa efunyenweyo enokuthi ichazwe njengekrakra okanye yokutshaya. Kwindlela yesiNtu, i-yerba iqabane lilungisiwe kwi-yerba mate gourd kwaye ityelwe ngotshani wentsimbi, ukongeza amanzi xa usela.

Ukwenza ukusela i-yerba mate kube lula, ungagxotha amagqabi usebenzisa ibhola yeti okanye uthenge iibhegi zeti ye-yerba iqabane. Kule meko, thambeka nje amagqabi emanzini ashushu kangangemizuzu emi-3-5 kwaye wonwabe.

Ngaphandle kwezibonelelo zezempilo ekuthiwa zi-yerba mate, kuya kufuneka uyisele ngokumodareyitha. Izifundo zidibanise ukufakwa okuphezulu, okuqhelekileyo kwe-1-2 yeelitha ngosuku ukunyuka kwamazinga eentlobo ezithile zomhlaza (,,).

I-mate ye-Yerba ibonelela ngesixa esilinganayo se-caffeine kwikofu kunye ne-riboflavin, i-phosphorus, i-iron, i-calcium kunye neevithamini C kunye no-E. Ikwalayishwe ii-antioxidants.

6. Iti yeChai

I-Chai iti luhlobo lweti emnyama edityaniswe namayeza aqinileyo kunye neziqholo.

Nangona iqulethe icaffeine encinci (47 mg) kunekhofi, uphononongo lubonisa ukuba iti emnyama isengakuphucula ukuphaphama kwengqondo (19,,).

Iitayi ezimnyama neziluhlaza zombini zenziwe ngefayile ye- UCamellia sinensis Isityalo, kodwa iti emnyama ihamba kwinkqubo yokubila, etshintsha ukwenziwa kwayo kweekhemikhali. Zombini ezi ntlobo zibonakala ngathi zinamandla okulwa ne-antioxidant ().

Nangona uphando olongezelelweyo luyafuneka, ezinye izifundo zokujonga zinxibelelanise ukusela iti emnyama nomngcipheko ophantsi wesifo sentliziyo (,,).

Ngaphandle kwezibonelelo zayo ezinokubakho kwezempilo, iti ye-chai inevumba elinamandla kunye nevumba elithuthuzelayo.

Zininzi iindlela zokupheka, kodwa nantsi enye indlela elula yokulungisa iikomityi ezi-2 kwasekuqaleni:

1. Sityumza imbewu yeekardamom ezi-4, ii-clove ezi-4 nee-peppercorn ezi-2 ezimnyama.
2. Esipokeni, hlanganisa iikomityi ezi-2 (474 ​​ml) zamanzi acociweyo, isilayidi esi-1-intshi (3 cm) sejinja entsha, intonga yesinamoni enye kunye neziqholo ezityumkileyo.
3. Yizisa umxube ekubiliseni, uze ususe emlilweni.
4. Yongeza iibhegi ezimbini zeti ezimnyama ezilungiselelwe enye kunye nokuyeka imizuzu eli-10.
5. Shintsha iti ibe ziikomityi ezimbini kwaye wonwabe.

Ukwenza i-chai tea latte, sebenzisa nje ikomityi enye (237 ml) yobisi okanye enye indlela oyithandayo engekho yobisi endaweni yamanzi kule recipe ingentla.

I-Chai iti yiti emnyama enongwe ngevumba eyomeleleyo kunye nexabiso eliphantsi leCaffeine. Uphononongo lokujonga lubonisa ukuba iti emnyama inokunciphisa umngcipheko wesifo sentliziyo.

7. IRooibos Tea

I-Rooibos okanye iti ebomvu sisiselo esingena-caffeine nesivela eMzantsi Afrika.

Ngokungafaniyo nekofu kunye nezinye iti, i-rooibos isezantsi kwii-tannin antioxidants, ezinokuba luncedo kodwa ziphazamise nokufunxwa kwentsimbi (26).

Ngaphandle komxholo we-tannin ephantsi, i-rooibos ibonelela ngesixa esikhulu sezinye i-antioxidants ().

Izifundo zilinganiselwe kakhulu. Olunye uphononongo lwe-tube-test lubonisa ukuba i-rooibos inokunceda ekukhuseleni isifo sentliziyo, ngelixa elinye lifumene ukubanakho ukunciphisa umngcipheko womhlaza (,).

I-Rooibos inexesha elide elinyukayo kunee-teas ezininzi kwaye ukugqithisa kakhulu akubangeli incasa ekrakra. Endaweni yoko, i-rooibos ine-flavour eswiti encinci, eneziqhamo.

Ukuzilungiselela ikomityi, sebenzisa icebo lokucoca iti ekuthambekeni kangange-1-1.5 yeetispuni ze-rooibos ezingapheliyo ukuya kwimizuzu eli-10. Ngokukhetha, ungongeza ilamuni kunye nobusi ukungcamla.

I-Rooibos yitayi engenacaffeine kunye nencasa eswiti kunye neziqhamo. Inika ii-antioxidants ezininzi kwaye iphantsi kwii-tannins, ikhompawundi ephazamisa ukufakwa kwentsimbi.

8. I-Apple Cider Vinegar

I-Apple cider viniga (i-ACV) yenziwa ngokubilisa ii-apula ezityumkileyo kusetyenziswa igwele kunye neebhaktiriya.

Le nkqubo ivelisa ikhompawundi ebizwa ngokuba yi-acetic acid, enokuba neziphumo ezincedayo kuvakalelo lwe-insulin kunye namanqanaba eswekile yegazi, ngokokufunda okuthile.

Umzekelo, olunye uphononongo lufumanise ukuba xa abantu abane-insulin yokumelana nokusela iigram ezingama-20 (0.5 wezipuni) ze-ACV ngaphambi kokutya, ukunyuka kwabo kwinqanaba leswekile yegazi kuncitshiswe ngama-64%. Nangona kunjalo, esi siphumo asibonanga kubantu abanesifo seswekile sesi-2 ().

Nangona kungekho bungqina buninzi, ii-ACV zinokunyusa iimvakalelo zokugcwala emva kokutya kwaye zincede ekunciphiseni ukuthoba umzimba (,, 33).

Isiselo esisisiseko se-AVC sidibanisa amacephe ayi-1-2 e-apple cider iviniga eluhlaza okanye engacocwanga, ikomityi e-1 (237 ml) yamanzi abandayo kunye nokukhetha 1-2 amacephe obusi okanye enye into enencasa.

Musa ukusela i-ACV ngaphandle kokuyixuba kuqala. I-ACV iqulethe i-4-6% ye-acetic acid enokuthi itshise umlomo kunye nomqala. Inganxiba i-enamel yamazinyo ukuba isetyenziswa rhoqo, ke ukuhambisa amanzi ngaphambi nasemva kokusela i-ACV kuyacetyiswa (,).

I-Apple cider viniga yindlela engena-caffeine ngaphandle kwekofu enokuba neziphumo ezilungileyo kumanqanaba eswekile yegazi. Inokukunceda nasekunciphiseni ubunzima.

9. Kombucha

I-Kombucha yenziwa ngokwenza iti emnyama ibhaktiriya, igwele kunye noshukela.

Inkqubo yokuvumba yenza ikholoni ye-bacterial kunye nemvubelo, ebizwa ngokuba yi-SCOBY.

Emva kokuvumba, i-kombucha iqulethe iiprobiotic, i-acetic acid kunye ne-antioxidants- zonke ezinokuba nezibonelelo zempilo (,).

Izifundo zezilwanyana kunye novavanyo lweetyhubhu zibonisa ukuba i-kombucha inokunyusa amajoni akho omzimba, iphucule amanqanaba e-cholesterol kunye negazi kwiglucose kubantu abanesifo seswekile. Nangona kunjalo, izibonelelo zempilo ezichongiweyo ebantwini ikakhulu zi-anecdotal (,,).

Ukwenza i-kombucha ngokwakho akukhuthazwa ngenxa yomngcipheko omkhulu wokungcoliseka kwezifo ezinobungozi (,).

Nangona kunjalo, kukho iintlobo ezininzi ezikhoyo ngentengiso ezingabeki kwinqanaba elifanayo lomngcipheko.

I-Kombucha ityiwa iti emnyama equlathe iiprobiotic, i-acetic acid kunye ne-antioxidants. Izifundo ezininzi zezilwanyana zicebisa izibonelelo ezinokubakho kwezempilo, kodwa zimbalwa ezenziwe ebantwini.

Umgca osezantsi

Ngelixa ikofu inezibonelelo zayo ezininzi zempilo, isenokungabi yeyakho.

Nangona kunjalo, zininzi ezinye iindlela onokukhetha kuzo. Uninzi lude lubonelele ngezibonelelo ngekofu, ezinje ngamachiza atyebileyo e-antioxidant kunye neziqholo, iprobiotic kunye neacetic acid.

Ukuba ujonga enye indlela esempilweni yekofu, iziselo ezikolu luhlu kufanelekile ukuzama.