Ikhofi iluchaphazela njani uxinzelelo lwegazi?

Umxholo

• Ngamana angalonyusa uxinzelelo lwegazi okwexeshana
• Iziphumo zexesha elide ezinokubakho
• Ngaba kufuneka uyiphephe ikofu ukuba unoxinzelelo lwegazi oluphezulu?
• Umgca osezantsi

Ikofu yenye yezona ziselo zintanda ehlabathini. Ngapha koko, abantu kwihlabathi liphela batya phantse kwi-19 yezigidigidi zeepawundi (i-8.6 yezigidigidi kg) ngonyaka (1).

Ukuba ungumntu osela ikofu, mhlawumbi uqhelene "ne-buzz yekofu" efika kungekudala emva kwezo sips zokuqala. Nokuba ivumba lodwa linokuqala ukukuthoba.

Nangona kunjalo, kuye kwakho impikiswano malunga nokuba ukusebenzisa ikofu rhoqo kulungile ngokwenene kuwe-ngakumbi xa ujonge ifuthe layo kuxinzelelo lwegazi nakwimpilo yentliziyo.

Eli nqaku likuxelela ukuba ikofu iyaluchaphazela uxinzelelo lwegazi- kwaye kufuneka ucinge ngokufowuna kwakhona ulungiso lwakho lwemihla ngemihla java.

Ngamana angalonyusa uxinzelelo lwegazi okwexeshana

Inzululwazi iphakamisa ukuba iziphumo zomzimba wokusela ikofu zinokudlula ngaphaya kwethamo elincinci lokuvuka. Uphando lubonisa ukuba inokunyusa uxinzelelo lwegazi ixesha elifutshane emva kokusetyenziswa.

Ukuphononongwa kwezifundo ezingama-34 kubonise ukuba i-200-300 mg ye-caffeine evela kwikofu-malunga nemali oyisebenzisayo kwi-1.5-2 iikomityi-kubangele ukwanda kwe-8 mm Hg kunye ne-6 mm Hg kwi-systolic kunye ne-diastolic yegazi, ngokulandelanayo (2).

Esi siphumo saqwalaselwa ukuya kuthi ga kwiiyure ezintathu emva kokusetyenziswa, kwaye iziphumo zazifana kubantu abanexinzelelo lwegazi eliqhelekileyo kwisiseko kunye nabo babenoxinzelelo oluphezulu lwegazi.

Into enomdla kukuba, ukusetyenziswa kwekofu rhoqo akunxulunyaniswa nefuthe elifanayo kuxinzelelo lwegazi- olunokuthi lubangelwe kukunyamezelana kwecaffeine eqhubayo xa usela (2).

Ngokusekwe kule datha, ukonyuka okuncinci ukuya kumodareyitha koxinzelelo lwegazi lwakho kunokwenzeka emva kokusela ikomityi yekofu- ngakumbi ukuba uyisela rhoqo.

Uphando lubonisa ukuba ikofu inokunyusa uxinzelelo lwegazi ukuya kuthi ga kwiiyure ezintathu emva kokuba uyityile. Nangona kunjalo, ukuba uyisela rhoqo, esi siphumo sinciphile.

Iziphumo zexesha elide ezinokubakho

Nangona ikofu ingalonyusa uxinzelelo lwegazi okwethutyana emva kokuba uyisele, lempembelelo ayibonakali ngathi idlulela ngaphaya kwexesha elifutshane.

Kubantu abanoxinzelelo oluphezulu lwegazi, uphando lwangoku lubonisa ukuba ukusetyenziswa kwekofu yonke imihla akunakulindeleka ukuba kube nefuthe elibonakalayo kuxinzelelo lwegazi okanye kumngcipheko wesifo sentliziyo (2).

Ngapha koko, ikofu inokubonelela ngezibonelelo zezempilo.

Kwabanye abantu abasempilweni, uphando lubonisa ukuba ukusela i-3-5 yeekomityi zekofu yonke imihla kunxulunyaniswa nokwehliswa kwe-15% kwengozi yesifo sentliziyo kunye nomngcipheko ophantsi wokufa ngaphambi kwexesha ().

Ikofu inezinto ezininzi eziphilayo ezaziwa ngokuba nefuthe elinamandla kwaye zinokunciphisa uxinzelelo lwe-oxidative emzimbeni wakho (,).

Abanye abaphandi bathi izibonelelo zempilo yekofu zinokugqwesa naziphi na iziphumo ezinokubakho ze-caffeine kwabo basela rhoqo (2).

Okwangoku, uphando olongezelelekileyo luyafuneka ukuqonda ngcono ukuba ikofu iyichaphazela njani impilo yomntu kwixesha elide. Okwangoku, kubonakala ngathi kukhuseleke ngokugqibeleleyo kwaye kunokuba yinto elungileyo ukuba nayo.

Nangona uphando lwexesha elide lilinganiselwe, ezinye iinkcukacha zibonisa ukuba ukusela ikofu rhoqo akunxulunyaniswa nokunyuka koxinzelelo lwegazi okanye umngcipheko wesifo sentliziyo. Ngapha koko, ikofu inayo ii-antioxidants ezinokukhuthaza impilo yentliziyo.

Ngaba kufuneka uyiphephe ikofu ukuba unoxinzelelo lwegazi oluphezulu?

Kubantu abaninzi, ukusebenzisa ikofu ngokulinganayo akunakulindeleka ukuba kubenempembelelo kuxinzelelo lwegazi okanye isifo sesifo senhliziyo- nokuba ubukhe wafunyaniswa unexinzelelo oluphezulu lwegazi.

Ngapha koko, okuchaseneyo kunokuba yinyani.

Eminye yemixube ye-bioactive ekhoyo kwikofu inokubonelela ngezibonelelo zezempilo, kubandakanya ukunciphisa uxinzelelo lwe-oxidative kunye nokudumba (2,,).

Ewe kunjalo, ukuboniswa kakhulu kwi-caffeine akucebisi, ngakumbi ukuba sele unoxinzelelo oluphezulu lwegazi.

Ukuba awusele uyisela ikofu rhoqo, unokufuna ukulinda de uxinzelelo lwegazi lube phantsi kolawulo ngaphambi kokuba usongeze esi siselo kwisiqhelo sakho, njengoko inokunyusa uxinzelelo lwegazi kwixesha elifutshane.

Gcina ukhumbula ukuba ukutya okanye ukusela kakhulu kuyo nayiphi na into kunokukhokelela kwiziphumo ezibi zempilo- ikofu ayikho ngaphandle. Kuhlala kubalulekile ukugcina ibhalansi kwindlela yakho yokuphila nakwindlela otya ngayo.

Umsebenzi oqhelekileyo womzimba obhangqiwe kunye nokutya okunotye iziqhamo, imifuno, iiprotein ezingacacanga kunye nokutya okuziinkozo kuhlala phakathi kweendlela zokukhuthaza uxinzelelo lwegazi kunye nempilo yentliziyo ().

Ukugxila kwezi ntlobo zokuziphatha okunempilo kunokuba kukusetyenziswa okungcono kwamandla akho kunokukhathazeka kakhulu ngokutya ikofu.

Ukusetyenziswa kwekofu ngokuphakathi rhoqo akunakulindeleka ukuba kubangele iziphumo zempilo kubantu abanexinzelelo lwegazi. Ukugcina ukutya okunesondlo kunye nendlela yokuphila esempilweni kuya kuba nefuthe kuxinzelelo lwegazi kunokusetyenziswa kwekofu.

Umgca osezantsi

Ikofu sesinye sezona ziselo zidumileyo, kodwa kuye kwabekwa ityala ngokubangela uxinzelelo lwegazi.

Uphando lubonisa ukuba ikofu inokubangela ukonyuka kwexesha elifutshane koxinzelelo lwegazi.

Nangona kunjalo, akukho mibutho yexesha elide kunye nokonyuka koxinzelelo lwegazi okanye umngcipheko wesifo sentliziyo kuye kwafunyanwa kubantu abasela rhoqo.

Endaweni yoko, ikofu inokukhuthaza impilo yentliziyo ngenxa yomxholo wayo ophezulu wokulwa ne-antioxidant.

Nangona uphando oluthe kratya luyafuneka, ukusela ikofu ngokumodareyitha yinto ekhuselekileyo kubantu abaninzi.