Ikofu - Ngaba ilungile okanye ayilunganga?

Umxholo

• Ikofu iqulethe ezinye izondlo ezibalulekileyo kwaye iphezulu kakhulu kwii-Antioxidants
• Ikofu iqulethe iCaffeine, into ekhuthazayo enokuPhucula ukusebenza kweBongo kunye nokuNyusa iMetabolism
• Ikofu inokuthi ikhusele ubuchopho bakho kwi-Alzheimer's kunye naseParkinson
• Abaseli beKofi banobungozi obuncinci kuDidi 2 lweswekile
• Abaseli beKofi banomngcipheko osezantsi wezifo zesibindi
• Abasela ikofu banomngcipheko osezantsi wokudakumba kunye nokuzibulala
• Olunye uPhononongo lubonisa ukuba abasela ikofu baphila ixesha elide
• ICaffeine inokubangela ukuxhalaba kwaye iphazamise ukulala
• I-Caffeine iyalutha kwaye ilahlekile kwiindebe ezimbalwa ezinokukhokelela ekurhoxisweni
• Umahluko phakathi kwesiqhelo kunye nesithulu
• Ungalwenza banzi njani iZibonelelo zezeMpilo
• Ngaba kufuneka usele ikofu?
• Umgca osezantsi

Iziphumo zempilo yekofu ziyaphikisana.

Ngaphandle kwento osenokuba uyivile, zininzi izinto ezintle ekumele zithethwe ngekofu.

Iphezulu kwii-antioxidants kwaye inxulunyaniswa nomngcipheko wokunciphisa izifo ezininzi.

Nangona kunjalo, iqulethe icaffeine, into ekhuthazayo enokubangela iingxaki kwabanye abantu kwaye iphazamise ukulala.

Eli nqaku lijonga inkcazo yekofu kunye neziphumo zayo zempilo, kujongwa kokuhle kunye nezinto ezimbi.

Ikofu iqulethe ezinye izondlo ezibalulekileyo kwaye iphezulu kakhulu kwii-Antioxidants

Ikofu ityebile kwizondlo ezininzi ezifumaneka ngokwemvelo kwimbotyi zekofu.

Ikomityi yekofu ye-8-ounce (240-ml) yekofu iqulathe (1):

• Vitamin B2 (riboflavin): I-11% ye-DV
• Vitamin B5 (pantothenic acid): I-6% ye-DV
• Vitamin B1 (thiamine): 2% ye-DV
• Vitamin B3 (niacin): 2% ye-DV
• Umntu: 1% ye-DV
• Imanganizi: I-3% ye-DV
• Potassium: I-3% ye-DV
• Magnesium: 2% ye-DV
• Iphosphorus: 1% ye-DV

Oku kungangabonakali ngathi kuninzi, kodwa zama ukuyiphindaphinda ngenani leekomityi oziselayo ngosuku-zinokongeza kwinxalenye ebalulekileyo yokutya kwakho kwemihla ngemihla kwezondlo.

Kodwa ikofu ikhanya ngokwenene kumxholo wayo ophezulu wee-antioxidants.

Ngapha koko, ukutya okuqhelekileyo kweNtshona kunika ii-antioxidants ezininzi ezivela kwikofu kunakwiziqhamo kunye nemifuno edityanisiweyo (,).

Isishwankathelo Ikofu iqulethe inani elincinci leevithamini kunye neeminerali, ezongeza xa usela iikomityi ezininzi ngosuku. Iphezulu kwii-antioxidants.

Ikofu iqulethe iCaffeine, into ekhuthazayo enokuPhucula ukusebenza kweBongo kunye nokuNyusa iMetabolism

I-Caffeine yeyona nto ixhaphakileyo kwilizwe ().

Iziselo ezihlwahlwazayo, iti kunye netshokholethi zonke ziqulathe icaffeine, kodwa ikofu yeyona mthombo mkhulu.

Umxholo wecaffeine wekomityi enye unokuhla ukusuka kuma-30 ukuya kuma-300 mg, kodwa ikomityi yendebe ikwindawo ejikeleze i-90-100 mg.

ICaffeine yinto evuselelayo. Kwingqondo yakho, ibhloka umsebenzi we-inhibitory neurotransmitter (i-hormone yengqondo) ebizwa ngokuba yi-adenosine.

Ngokuthintela i-adenosine, icaffeine yonyusa umsebenzi kwingqondo yakho kwaye ikhuphe ezinye ii-neurotransmitters ezinje nge-norepinephrine kunye ne-dopamine. Oku kunciphisa ukudinwa kwaye kukwenze uzive uphaphile (5,).

Izifundo ezininzi zibonisa ukuba i-caffeine inokukhokelela ekukhuleni kwexesha elifutshane ekusebenzeni kwengqondo, ukuphucula imo, ixesha lokuphendula, ukuphaphama kunye nokusebenza kwengqondo ngokubanzi (7, 8).

I-Caffeine inokwandisa imetabolism ngo-3-11% kunye nokwenza umthambo ngo-11-12%, ngokomndilili (,, 11,).

Nangona kunjalo, ezinye zezi ziphumo zinokubakho ixesha elifutshane. Ukuba usela ikofu yonke imihla, uya kwakha unyamezelo- kwaye ngayo, iziphumo ziya kuba namandla angaphantsi ().

Isishwankathelo Eyona nto iphambili ekwenziweni ikofu yi-caffeine evuselelayo. Ingabangela ukonyuswa kwexesha elifutshane kumanqanaba amandla, ukusebenza kwengqondo, inqanaba lokutya kunye nokusebenza komzimba.

Ikofu inokuthi ikhusele ubuchopho bakho kwi-Alzheimer's kunye naseParkinson

Isifo se-Alzheimer sesona sifo se-neurodegenerative esiqhelekileyo kwihlabathi kunye nesona sizathu siphambili sokudodobala kwengqondo.

Izifundo zibonise ukuba abantu abasela ikofu banokufikelela kuma-65% kumngcipheko ophantsi wokuhlaselwa sisifo se-Alzheimer's (14,,).

Isifo sikaParkinson sesesibini isifo esixhaphakileyo se-neurodegenerative kwaye sibangelwa kukusweleka kwe-dopamine-evelisa ii-neurons kwingqondo.

Abasela ikofu banomngcipheko ophantsi wama-32-60% wesifo sikaParkinson. Okukhona abantu besela ikofu, kokukhona behlisa umngcipheko (17, 18,, 20).

Isishwankathelo Izifundo ezininzi zibonisa ukuba abantu abasela ikofu banomngcipheko ophantsi kakhulu wesifo sengqondo esixhalabisayo, isifo i-Alzheimer kunye nesifo sika-Parkinson ebudaleni.

Abaseli beKofi banobungozi obuncinci kuDidi 2 lweswekile

Uhlobo lwe-2 yeswekile lubonakaliswa ngamanqanaba eswekile egazi ngenxa yokuxhathisa kwiziphumo ze-insulin.

Esi sifo siqhelekileyo siye sanda ngokuphindwe kalishumi kumashumi ambalwa eminyaka yaye ngoku sichaphazela abantu abangaphezu kwezigidi ezingama-300.

Into enomdla kukuba, uphononongo lubonisa ukuba abantu abasela ikofu banokuba nomngcipheko onciphisiweyo wama-23-67% wokuphuhlisa le meko (21, 23, 24).

Olunye uphononongo lwezifundo ezili-18 kubantu abangama-457,922 abanxulumene nekomityi nganye yekofu kunye ne-7% yokunciphisa umngcipheko wohlobo lweswekile yesi-2 ().

Isishwankathelo Izifundo ezininzi zibonise ukuba abo basela ikofu banomngcipheko ophantsi kakhulu wohlobo lwe-2 yeswekile.

Abaseli beKofi banomngcipheko osezantsi wezifo zesibindi

Isibindi sakho lilungu elibaluleke kakhulu elinamakhulu emisebenzi eyahlukeneyo emzimbeni wakho.

Inovakalelo lotywala obuninzi kunye nokutya kwefructose.

Inqanaba lokugqibela lomonakalo wesibindi kuthiwa yi-cirrhosis kwaye ibandakanya uninzi lwesibindi sakho esijika sibe ziithishu ezibomvu.

Abasela ikofu banokufikelela kuma-84% emngciphekweni wokuhlaselwa sisifo sokuqina kwesibindi, esona sisiphumo someleleyo kwabo basela iikomityi ezi-4 nangaphezulu ngemini (,,).

Umhlaza wesibindi uqhelekile. Yimbangela yesibini ekhokelela ekufeni komhlaza kwihlabathi liphela. Abasela ikofu banokufikelela kuma-40% kumngcipheko ophantsi womhlaza wesibindi (29, 30).

Isishwankathelo Abasela ikofu banomngcipheko ophantsi kakhulu wesifo somhlaza kunye nesifo somhlaza wesibindi. Okukhona usela ikofu, kokukhona usehlisa umngcipheko.

Abasela ikofu banomngcipheko osezantsi wokudakumba kunye nokuzibulala

Uxinzelelo sisifo esixhaphakileyo seengqondo kwaye sikhokelela kumgangatho wobomi obuncitshiswe kakhulu.

Kwisifundo esinye saseHarvard ukusukela ngo-2011, abantu abasela eyona kofu babenomngcipheko ophantsi wama-20% wokudakumba ().

Kuphononongo olunye lwezifundo ezithathu, abantu abasele iikomityi ezine zekofu ngemini babengama-53% amathuba okuzibulala ().

Isishwankathelo Izifundo zibonisa ukuba abantu abasela ikofu banomngcipheko ophantsi wokudakumba kwaye kunqabile ukuba bazibulale.

Olunye uPhononongo lubonisa ukuba abasela ikofu baphila ixesha elide

Ngenxa yokuba abantu abasela ikofu banomngcipheko ophantsi wezifo eziqhelekileyo, ezibulalayo- kunye nokuzibulala- ikofu inokukunceda uphile ixesha elide.

Uphando lwexesha elide kubantu abangama-402,260 abaneminyaka engama-50-71 bafumanise ukuba abantu abasela ikofu banomngcipheko ophantsi kakhulu wokufa kwisithuba seminyaka eyi-12-13 ():

Indawo emnandi ibonakala ikwiikomityi ze-4-5 ngosuku, kunye namadoda nabasetyhini abane-12% kunye ne-16% banciphise umngcipheko wokufa ngokulandelelana.

Isishwankathelo Olunye uphononongo lubonisa ukuba-ngokomndilili-abasela ikofu baphila ixesha elide kunabo bangaseliyo ikofu. Iziphumo ezinamandla zibonakala kwiikomityi ezi-4-5 ngosuku.

ICaffeine inokubangela ukuxhalaba kwaye iphazamise ukulala

Bekungazukulunga ukuthetha kuphela ngokulungileyo ngaphandle kokuchaza okubi.

Inyani yile, kukho izinto ezithile ezimbi kwikofu ngokunjalo, nangona oku kuxhomekeke kumntu ngamnye.

Ukutya kakhulu icaffeine kunokukhokelela ekubeni ube ne-jitteriness, unxunguphalo, ukubetha kwentliziyo kunye nokuqaqanjelwa luxinzelelo (34).

Ukuba unomdla kwi-caffeine kwaye unomdla wokugqithisa, unokufuna ukukhusela ikhofi ngokupheleleyo.

Esinye isiphumo esingafunekiyo kukuba sinokuphazamisa ukulala ().

Ukuba ikofu inciphisa umgangatho wakho wokulala, zama ukuyeka ikofu emva kwemini, njengasemva ko-2: 00 emva kwemini.

I-caffeine inokuba neziphumo zokunyusa uxinzelelo lwegazi, nangona zihlala zihlala zisetyenziswa rhoqo. Nangona kunjalo, ukonyuka okuncinci koxinzelelo lwegazi lwe-1-2 mm / Hg inokuqhubeka (,,).

Isishwankathelo I-caffeine inokuba neziphumo ezibi ezahlukeneyo, ezinje ngoxinzelelo kunye nokuphazamiseka kokulala- kodwa oku kuxhomekeke kakhulu kumntu.

I-Caffeine iyalutha kwaye ilahlekile kwiindebe ezimbalwa ezinokukhokelela ekurhoxisweni

Omnye umba ngecaffeine kukuba unokukhokelela ekubeni likhoboka.

Xa abantu besitya icaffeine rhoqo, bayanyamezelana nayo. Nokuba iyayeka ukusebenza njengoko yenzayo, okanye idosi enkulu iyafuneka ukuvelisa iziphumo ezifanayo ().

Xa abantu beyeka i-caffeine, bafumana iimpawu zokurhoxa, ezinjengeentloko, ukudinwa, inkungu yengqondo kunye nokucaphuka. Oku kunokuhlala iintsuku ezimbalwa (,).

Ukunyamezelana kunye nokurhoxa ziimpawu ezibonakalayo zokulutha komzimba.

Isishwankathelo ICaffeine sisiyobisi esikhobokisayo. Ingakhokelela ekunyamezelweni kunye neempawu ezibonisa ukurhoxa ezinjengeentloko, ukudinwa kunye nokucaphuka.

Umahluko phakathi kwesiqhelo kunye nesithulu

Abanye abantu bakhetha ikofu ene-decaffeinated endaweni yesiqhelo.

Ikofu enamanzi amdaka idla ngokwenziwa ngokuhlanjwa kweembotyi zekofu ngezinyibilikisi zemichiza.

Ngalo lonke ixesha iimbotyi zihlanjwa, ezinye iipesenti zecaffeine iyanyibilika kwisinyibilikisi. Le nkqubo iyaphindaphindwa de isuswe i-caffeine.

Gcina ukhumbula ukuba ikofu ene-decaffeinated inecaffeine, iphantsi kakhulu kunekofu eqhelekileyo.

Isishwankathelo Ikofu enedaffeine yenziwa ngokutsala icaffeine kwiimbotyi zekofu kusetyenziswa izinyibilikisi. I-Decaf ayinazo zonke izibonelelo zempilo ezifanayo njengekofu eqhelekileyo.

Ungalwenza banzi njani iZibonelelo zezeMpilo

Kukho izinto onokuzenza ukuze wandise izibonelelo zempilo zekofu.

Eyona nto ibaluleke kakhulu kukungafaki iswekile eninzi kuyo.

Enye indlela kukwenza ikofu ngesicoci sephepha. Ikofu engacocwanga- njengokushicilelwa kumatshini wokushicilela waseTurkey okanye waseFrance-iqulethe icafestol, into enokunyusa amanqanaba e-cholesterol (42,).

Yikhumbule into yokuba ezinye iziselo zekofu ezifumaneka kwii-cafés nakwiifranchise ziqulethe amakhulu eekhalori kunye neswekile eninzi. Ezi ziselo zinempilo xa ziselwa rhoqo.

Okokugqibela, qiniseka ukuba awuseli izixa ezikhulu zekofu.

Isishwankathelo Kubalulekile ukuba ungabeki iswekile eninzi kwikofu yakho. Ukuphosa ngesihluzi sephepha kunokuyisusa indawo yokunyusa icholesterol ekuthiwa yicafestol.

Ngaba kufuneka usele ikofu?

Abanye abantu-ngakumbi abasetyhini abakhulelweyo- ngokuqinisekileyo kufuneka bakuphephe okanye banciphise kakhulu ukusetyenziswa kwekofu.

Abantu abanemicimbi yoxinzelelo, uxinzelelo lwegazi oluphezulu okanye ukuqaqanjelwa sisisu banokufuna ukunciphisa ukutya kwabo okwethutyana ukuze babone ukuba kuyanceda.

Kukho ubungqina bokuba abantu abacola i-caffeine kancinci banomngcipheko okhulayo wokuhlaselwa sisifo sentliziyo ngokusela ikofu ().

Ukongeza, abanye abantu banenkxalabo yokuba ukusela ikofu kunokwandisa umngcipheko womhlaza ngokuhamba kwexesha.

Ngelixa kuyinyani ukuba iimbotyi zekofu ezigcadiweyo zinee-acrylamides, udidi lweekhompawundi ze-carcinogenic, abukho ubungqina bokuba amanani amancinci e-acrylamides afumaneka kwikofu abangela ingozi.

Ngapha koko, uninzi lwezifundo lubonisa ukuba ukutya ikofu akunampembelelo kumngcipheko womhlaza okanye kunganciphisa (,)

Oko kwathethi, ikofu inokuba neziphumo ezibalulekileyo kwimpilo yomntu ophakathi.

Ukuba awukaseli ikofu, ezi zibonelelo ayisosizathu sinyanzelayo ukuba uqale ngokwenza. Kukho ezantsi ngokunjalo.

Kodwa ukuba sele usela ikofu kwaye uyayonwabela, izibonelelo zibonakala zigqithile kwizithambiso.

Umgca osezantsi

Kubalulekile ukuba ugcine engqondweni ukuba uninzi lwezifundo ezichazwe kweli nqaku ziqwalaselwe. Baphonononge unxibelelwano phakathi kokusela ikofu kunye neziphumo zezifo kodwa ababonakalisi unobangela kunye nesiphumo.

Nangona kunjalo, ngenxa yokuba umbutho womelele kwaye ungaguquguquki phakathi kwezifundo, ikofu inokudlala indima entle kwimpilo yakho.

Nangona yayidemon ngaphambili, ikofu inokuba sempilweni kubantu abaninzi, ngokobungqina besayensi.

Ukuba ikho, ikofu ikuluhlu olufanayo neziselo ezinempilo ezifana neti eluhlaza.