Ngaba ukutya kweKofi kuyasebenza ukunciphisa umzimba?

Umxholo

• Amanqaku okutya okuphezulu: 3.25 ngaphandle kwe-5
• Yintoni ukutya kwekofu?
• Ingaba isebenza kanjani
• Izibonelelo ezinokubakho
• Ngamana ukunciphisa ukutya
• Ngamana unokunyusa imetabolism
• Ukuhla
• I-caffeine egqithisileyo
• Ukufumana kwakhona ubunzima kunokwenzeka
• Ayikhuselekanga ixesha elide
• Ngaba isempilweni?
• Umgca wezantsi

Amanqaku okutya okuphezulu: 3.25 ngaphandle kwe-5

Ukutya ikofu sisicwangciso esitsha sokutya esifumana ngokukhawuleza ukuthandwa.

Kubandakanya ukusela iikomityi zekofu ngemini ngelixa uthintela ukutya kwakho ikhalori.

Abanye abantu baye baxela impumelelo yexesha elifutshane lokunciphisa ubunzima bokutya. Nangona kunjalo, inee-downsides ezibalulekileyo.

Eli nqaku liphonononga ukutya kwekofu, kubandakanya izibonelelo ezinokubakho, ukwehla, nokuba ingaba isempilweni na.

UKULINGANISELA AMANQAKU ATHILE

• Amanqaku ewonke: 3.25
• Ukukhawuleza ukunciphisa umzimba: 3
• Ukuphulukana nobunzima bexesha elide: 2
• Kulula ukulandela: 4
• Umgangatho wesondlo: 4

ISIQINISEKISO SEBOTTOM: Ukutya ikofu kugxininisa ikofu ecaleni kokutya okupheleleyo ngelixa kuthintela ukutya okucwangcisiweyo kunye neekhalori. Nangona kunokunceda ukunciphisa umzimba, uya kuba nomngcipheko omkhulu wokufumana kwakhona ubunzima. Ngaphezulu, ixabiso layo eliphezulu le-caffeine linokuba nemiphumo emibi.

Yintoni ukutya kwekofu?

Ukutya ikofu kwathandwa yincwadi ethi "Ukutya okuthandwa yiKofu" nguGqirha Bob Arnot.

Encwadini, uGqirha Arnot ubanga ukuba ukusela ikofu amatyeli aliqela ngemini kunokonyusa imetabolism yakho, kutshise amanqatha amaninzi, kuthinte ukufunxeka kwekhalori, kunye nokunciphisa ukutya kwakho.

Wayephefumlelwe ukuba abhale incwadi emva kokufunda abantu abahlala kwisiqithi esincinci saseGrisi iIkaria, esinabantu abadala abasempilweni.

Ukholelwa ekubeni impilo yabo kunye nokuphila ixesha elide kusisiphumo sokutya kwabo kakhulu ikofu ene-antioxidant.

Ingaba isebenza kanjani

Isicwangciso sokutya ikofu kubandakanya ukusela ubuncinci beekomityi ezi-3 (i-720 ml) yekofu egcadiweyo ngosuku. Ukukhanya okukhanyayo kudla ngokutyeba kwi-polyphenol antioxidants kune-roast emnyama (,).

UGqirha Arnot ubeka ukubaluleka okukhethekileyo kuhlobo lwekofu oyikhethayo kunye nendlela ekwenziwa ngayo. Ucebisa ikofu encinci egcadiweyo, egcwele iimbotyi oza kuyigaya ekhaya kwaye uyilungiselele ukusebenzisa amanzi ahluziweyo.

Kwindlela yokutya, unokuba nekofu eninzi njengoko ufuna - icaffeine okanye i-decaffeine- ukuba nje ufikelela kwikomityi ye-3 (720-ml) ubuncinci. Nangona kunjalo, kuya kufuneka uphephe ukusebenzisa iswekile okanye ukhilimu.

Ukwacebisa ukuba ubeke endaweni enye isidlo ngemini ngokwenza ekhaya, ifayibha ephezulu, i-smoothie eluhlaza. Iingcebiso zokupheka ze-smoothie zibonakalisiwe kwincwadi.

Ezinye izidlo zakho kunye nokutya okuncinci kufuneka kube phantsi kweekhalori kunye namafutha kunye nesityebi kwifayibha evela kwiimbewu, iziqhamo kunye nemifuno. Umbhali ukwakhuthaza abafundi ukuba bakuphephe ukutya okusetyenzwe kakhulu, njengokutya okuneqabile kunye nokutya okutyikityiweyo, endaweni yokutya okupheleleyo.

Kule ncwadi, izicwangciso zesampulu zokutya zesampulu ziqulathe malunga ne-1,500 yeekhalori ngemini, ekunokwenzeka ukuba zineekhalori ezimbalwa kunaleyo umntu ayisebenzisayo.

Ukutya okufanelekileyo kwesi sidlo kunokubandakanya i-tofu kunye nemifuno yokugaya irayisi emdaka, okanye isaladi yenkukhu eyosiweyo enxibe i-vinaigrette.

Abanye abantu baye baxela impumelelo yokulahleka kwesisindo ngale ndlela yokutya, ngokunokwenzeka ngenxa yothintelo lweekhalori ezichaphazelekayo. Ukongeza, obunye ubungqina bubonisa ukuba ikofu inokunceda ukunciphisa umzimba (,).

Isishwankathelo

Ukutya kwekofu kwenziwa nguGqirha Bob Arnot, othi ikofu inokukunceda ukunciphisa umzimba. Kwesi sicwangciso, usela ubuncinci iikomityi ezi-3 (720 ml) zekofu ngemini, ubeke endaweni yazo isidlo esinye nge-smoothie eluhlaza, kwaye ujonge ukutya okunamafutha asezantsi, ukutya okune-fiber eninzi kunye nokutya okulula.

Izibonelelo ezinokubakho

Ikofu ityebile kwi-caffeine kunye ne-antioxidants ebizwa ngokuba yi-polyphenols, enezibonelelo ezininzi kwezempilo, kubandakanya ukuncipha kokudumba kunye nomonakalo omkhulu wasimahla ().

Xa kuziwa ekunyuseni ukunciphisa umzimba, ikofu ibonakala inezibonelelo ezibini ezinokubakho-ukunciphisa ukutya kunye nokwandisa imetabolism.

Ngamana ukunciphisa ukutya

UGqirha Arnot uthi ikofu inokuwuthintela umdla wakho wokutya, ngaloo ndlela ikuncede unciphise ukutya ikhalori osuku kutya.

Olunye uphando lubonisa ukuba oku kuyinyani. Ukusela ikofu ngaphambi nje kwesidlo kunokunciphisa ukuba utya kangakanani kweso sidlo ().

Nangona kunjalo, ukutya ikofu iiyure ezi-3-4.5 ngaphambi kokutya kubonakala ngathi akunampembelelo kwindlela otya ngayo kwisidlo esilandelayo ().

Isifundo kubantu abangama-33 abatyebe kakhulu okanye ubunzima obuqhelekileyo bafumanisa ukuba ukusela ikofu kunciphise ukutya ikhalori kwabo babebhitye kakhulu ().

Ngaphezulu kweseshoni ezi-3 esifundweni, umntu ngamnye ufumene isidlo sakusasa kwaye nokuba ngamanzi, ikofu eqhelekileyo, okanye ikofu enesiqingatha seCaffeine. Ikofu eqhelekileyo iqulethe i-2.7 mg ye-caffeine ngeponti nganye (6 mg / kg) yobunzima bomzimba.

Xa abo babebhitye kakhulu besela ii-ounces ezi-6 (200 ml) zekofu, batya iikhalori ezimbalwa emva koko, xa kuthelekiswa nokusela kwabo amanzi okanye ikofu ngesiqingatha seCaffeine ().

Kwelinye icala, isifundo esinye kubantu abali-12 bafumanisa ukuba akukho mahluko kukutya ikhalori okanye ukuthanda ukutya phakathi kwabo basele ikofu ene-caffeine, ikofu ene-decaffeine, okanye isiselo se-placebo ngaphambi kwesidlo ().

Ikofu ene-caffeine inokunceda ukunciphisa ukungenisa ikhalori kwabanye abantu, kodwa uphando olongezelelekileyo luyafuneka ngaphambi kokuba kwenziwe amabango aqinisekileyo.

Ngamana unokunyusa imetabolism

Ikofu ene-caffeine, ngakumbi, inokunyusa inani leekhalori kunye nenani lamafutha owatshisayo, okwenza kube lula ukunciphisa umzimba ().

Kuphononongo olunye olubandakanya ngaphezulu kwe-600 yabantu, abaphandi bafumanise ukuba ukutya okuninzi kwe-caffeine kunxulunyaniswa nokunciphisa ubunzima, isalathiso sobunzima bomzimba (BMI), kunye nobunzima bamafutha.

Xa i-caffeine yokuthatha inxaxheba yabathathi-nxaxheba iphindwe kabini, ubunzima bayo, i-BMI, kunye nobunzima bamafutha bancipha nge-17-28% ().

Kwesinye isifundo, abantu abadala abali-12 bathathe isongezelelo esiqulathe i-caffeine kunye ne-polyphenols -ezona zinto ziphambili zekofu- okanye indawo ye-placebo. Ukongezwa kubangele ukuba abathathi-nxaxheba batshise kakhulu amanqatha kunye neekhalori kunokuba i-placebo yenze ().

Ikofu inokunyusa inani lamafutha owatshisayo ekusebenzeni.

Olunye uphononongo lujonge kwiziphumo zekofu kumadoda ayi-7 asempilweni asebenze imizuzu engama-30, emva koko atya ikomityi enye (250 ml) nokuba yeyamanzi okanye ikofu ene-caffeine. Abo basela ikofu batshisa amanqatha amaninzi kunabo basebenzise amanzi ().

Nangona kunjalo, uphando oluninzi malunga nekhofi kunye ne-metabolism lwenziwe ngo-1980 kunye no-90. Uphando olutshanje luya kunceda ukuqinisa ezi ziphumo. Ngapha koko, akukho bungqina butsha nje obuxhasa amanye amabango kaGqirha Arnot (,,).

Isishwankathelo

Uphando lubonisa ikofu inokunceda ukunciphisa umzimba ngokunciphisa ukutya kwakho kunye nokutya ikhalori, lonke elixa usonyusa inani leekhalori ozitshisayo. Nangona kunjalo, uphando olongezelelweyo lufunekayo ukuqonda ngokupheleleyo indlela ikofu ekuchaphazela ngayo ukulawula ubunzima.

Ukuhla

Ikofu iqulethe ii-antioxidants ezisempilweni kwaye inokukunceda ukunciphisa umzimba ngokucinezela ukutya kwakho kwaye wandise imetabolism. Nangona kunjalo, ukutya kwekofu kunamacala amaninzi.

I-caffeine egqithisileyo

Nangona ikofu ene-decaffeinated iyindlela yokutya ikofu, uninzi lwabantu luthanda ikofu ene-caffeine. Ngapha koko, uninzi lwezibonelelo zokwenza ikofu zibangelwa yi-caffeine.

Nangona kunjalo, ukungenisa icaffeine ngokweqile kunokubangela iingxaki zempilo ezininzi, ezinje ngoxinzelelo oluphezulu lwegazi ().

Olunye uphononongo lokujonga luqwalasele ubudlelwane phakathi kwekofu kunye noxinzelelo lwegazi kubantu abangaphezulu kwe-1,100 enoxinzelelo oluphezulu lwegazi.

Abo batya iikomityi zekofu ezintathu okanye nangaphezulu ngosuku babenofundo oluphezulu loxinzelelo lwegazi kunabo bangakhange basele ikofu ().

I-Caffeine ikwayi-diuretic, oko kuthetha ukuba ikwenza ukuba ukhuphe ulwelo olungaphezulu ngomchamo. Ukuba usela ikofu eninzi, unokufuna ukusebenzisa igumbi langasese rhoqo ().

Ngapha koko, uninzi lwee-electrolyte ezibalulekileyo zinokuphulukana nolwelo, kubandakanya i-potassium. Ukuphulukana ne-potassium eninzi kunokubangela imeko ebizwa ngokuba yi-hypokalemia, enokuthi ichaphazele ukulawulwa kwemisipha kunye nempilo yentliziyo. Nangona kunjalo, i-hypokalemia eyenziwe ikofu inqabile ().

Okokugqibela, ukungenisa icaffeine egqithisileyo kunxulunyaniswe nokuhlaselwa sisifo sentliziyo, intloko ebuhlungu, ukuqaqanjelwa sisisu, kunye nokwanda komngcipheko wokuqhekeka kwethambo, i-osteoporosis, kunye noxinzelelo (,,).

Nangona ukusela kakhulu ikofu ene-caffeine kunokuba yingozi, ukuthatha i-caffeine ukuya kuthi ga kwi-400 mg ngosuku-okanye malunga neekomityi ezi-4 (960 ml) zekofu- ngokubanzi kuthathwa njengokukhuselekileyo ().

Ukufumana kwakhona ubunzima kunokwenzeka

Izicwangciso zokutya ezibandakanya ukunciphisa kakhulu ikhalori - njengokucetyiswa kwe-1,500 yeekhalori ngemini kukutya kwekofu- zihlala zikhokelela ekuzuzeni kwakhona ngenxa yenani lotshintsho olwenziwa ngumzimba wakho xa uthintela iikhalori ().

Umzimba wakho uhambelana nenani leekhalori oqhele ukuzisebenzisa. Ke, xa unciphisa ikhalori oyityayo kakhulu, umzimba wakho uhlengahlengisa ngokucothisa imetabolism yakho, ukunciphisa inani leekhalori ozitshisayo ().

Ukongeza, utshintsho lwehomoni olwenzeka ngenxa yesithintelo sekhalori lunokunyusa umdla wakho wokutya (,).

I-Leptin yincindi yedlala ekhuthaza iimvakalelo zokugcwala kwaye ithumele imiqondiso kwingqondo yakho ukuba iyeke ukutya. Nangona kunjalo, amanqanaba e-leptin emzimbeni wakho anokuhla kakhulu kwizidlo ezisezantsi zeekhalori, ezinokubangela indlala enkulu kunye nokunqwenela ukutya (,,).

Ngenxa yezi zizathu, kunzima kakhulu ukunciphisa umzimba kwizidlo ezifuna ukuba unciphise kakhulu ikhalori, njengokutya ikofu. Iziphumo zokugqibela zihlala zibuyisa ubunzima.

Ngokophando oluthile, malunga neepesenti ezingama-80 zabantu abaphulukana nobunzima kwisidlo esineekhalori ezisezantsi baphinde bafumane ubunzima kwinyanga yokuqala yokutya. Phantse i-100% yabantu baphinde babuthathe bonke ubunzima babo obulahlekileyo kwiminyaka emi-5 yokuphelisa ukutya kwabo (,).

Ayikhuselekanga ixesha elide

Ngokobungqina, abantu balandela ukutya ikofu kangangeeveki ezimbini ukuya kwezisixhenxe.

Ngapha koko, inokungakhuselekanga kwixesha elide ngenxa yezizathu ezininzi.

Ukusela izixa ezikhulu zecaffeine kungakhokelela ekutyeni okutyiwa kakhulu yi-caffeine, enokubangela iingxaki ezininzi, kubandakanya ukulala nokungonwabi ().

Ukutya ikofu nako kukutya okuneekhalori ezisezantsi, ezinokwenza kube nzima ukunciphisa umzimba kwaye ugcine ngempumelelo ngaphandle ().

Ngelishwa, akukho zifundo zexesha elide ezivavanye ukhuseleko okanye ukusebenza kokutya kwekofu.

Ngezi zizathu, akufuneki ulandele ukutya ikofu ixesha elide.

Isishwankathelo

Ukutya kwekofu kuza nezona zinto ziphantsi. Ingakhokelela ekutyeni okutyiwa kakhulu yi-caffeine. Ngapha koko, ukubuyisa kwakhona ubunzima kukutya okunesithintelo njengale. Okwangoku, akukho phando lukhoyo ekudleni ukhuseleko lwexesha elide okanye ukusebenza.

Ngaba isempilweni?

Ngelishwa, ukutya ikofu ayisosicwangciso sokulahleka kwesisindo esifanelekileyo.

Ukutya ikofu ngokungenamda kunokukhokelela ekusetyenzisweni kakhulu kwecaffeine. Ngapha koko, ukuthintelwa kwayo kweekhalori kunokubangela ukuba uphinde ubuyisele ubunzima obulahlekileyo ().

Ukutya okuphumeleleyo ekulahlekeni kwesisindo kuhlala kubandakanya isithintelo esincinci sekhalori, esikhokelela ekunciphiseni, ekunciphiseni ukulahleka kwesisindo kunye nokunciphisa utshintsho olubi lomzimba olunxulumene nesithintelo sekhalori (,).

Ukonyusa iprotein yakho kunye nefayibha yokutya, ukunciphisa inani leswekile oyicocileyo oyisebenzisayo, kunye nokuzilolonga rhoqo kunokukunceda ukuba unciphise umzimba kwaye ugcine oko ().

Kubantu abaninzi, eyona ndlela iphumeleleyo yokunciphisa umzimba yenye abanokunamathela kuyo (,).

Isishwankathelo

Ukutya ikofu ayisiyonto ilungileyo yokunciphisa umzimba. Izicwangciso zokutya ezizinzileyo kunokwenzeka ukuba zikhokelele kwimpumelelo kwixesha elide.

Umgca wezantsi

Ukutya ikofu kuyakukhuthaza ukuba usele ubuncinci iikomityi ezintathu (720 ml) zekofu ngemini ngelixa uthintela ukutya ikhalori.

Nangona kunokubangela ukwehla kobunzima bexesha elifutshane, ayisiyiyo indlela yokutya esempilweni ekuhambeni kwexesha.

Inokukhokelela ekufumaneni ubunzima bomzimba kunye nefuthe elibi lokutya kakhulu i-caffeine.

Usenokonwabela izibonelelo zempilo zekofu, kodwa bambelela kumda okhuselekileyo weekomityi ezi-4 (960 ml) ngosuku okanye ngaphantsi.

Ukwehla kobunzima obukhuselekileyo nobusempilweni, kuya kufuneka uphephe iinkqubo ezithintelayo, ezinje ngokutya ikofu, ukuthanda izicwangciso ezizinzileyo.