Ikofu vs.Iti: Ngaba omnye usempilweni kunenye?

Umxholo

• Umxholo weCaffeine
• Sisityebi kwii-antioxidants
• Ngamana anganyusa amanqanaba ombane
• Impembelelo yokunyusa amandla eKofi
• Impembelelo yeeyi kumandla
• Izibonelelo zokulahleka kobunzima obunokwenzeka
• Ngaba enye ingcono kunomnye?
• Umgca wezantsi

Ikofu kunye neti ziphakathi kwezona ziselo zidumileyo emhlabeni, kunye neti emnyama yeyona nto ifunwa kakhulu emva kwexesha, ibala i-78% yayo yonke imveliso yeti kunye nokusetyenziswa ().

Ngelixa ezi zimbini zibonelela ngezibonelelo ezifanayo zempilo, zinomahluko othile.

Eli nqaku lithelekisa ikofu kunye neti emnyama ukukunceda uthathe isigqibo sokuba ukhethe eyiphi.

Umxholo weCaffeine

I-caffeine yeyona nto ifundwayo kwaye isetyenzisiweyo evuselelayo emhlabeni (,).

Zibonisa kwiziselo ezininzi eziqhelekileyo, kubandakanya ikofu kunye neti, iyaziwa ngazo zombini izibonelelo kunye neziphumo ezibi kwimpilo yabantu.

Ngelixa umxholo weCaffeine unokuhluka ngokuxhomekeka kubisi, ixesha lokusebenzela, okanye indlela yokulungiselela, ikofu inokupakisha ngokulula kabini icaffeine njengokulingana kweti.

Inani lecaffeine elithathwa ngokuba likhuselekile ukuba lingasetyenziswa ngabantu ngama-400 mg ngosuku. Ikomityi enye ye-8-ounce (240 ml) yekofu ephekiweyo ine-avareji ye-95 mg yecaffeine, xa kuthelekiswa ne-47 mg ekunikezelweni kweti enye emnyama (,,).

Nangona izazinzulu zijolise ikakhulu kwikofu xa kusenziwa uphando ngeempembelelo ezilungileyo zecaffeine, zombini iziselo-nangona zinamanani ahlukeneyo ale nto-inokubonelela ngezibonelelo zayo ezinxulumene noko.

Ukungeniswa kwe-caffeine kunokunciphisa umngcipheko wezifo ezithile ezinganyangekiyo kunye nokuphucula ukusebenza kweembaleki, imo yokuqaqamba, kunye nokuphaphama kwengqondo (,,).

ICaffeine isebenza njengesikhuthazi esinamandla senkqubo yakho yemithambo-luvo, yiyo loo nto ithathwa njengesixhobo esomeleza ukusebenza kwezemidlalo (,,).

Olunye uphononongo lwezifundo ezingama-40 luchonge ukuba ukuthatha ikhafeyini kuphuculwe iziphumo zovavanyo lokunyamezela nge-12%, xa kuthelekiswa ne-placebo ().

Ngokubhekiselele kwimpembelelo ye-caffeine ekuphapheleni kwengqondo, uphando lubonisa ukuba luphucula ukusebenza kwimisebenzi elula kunye neyinkimbinkimbi (,).

Isifundo kubantu abangama-48 ababenikwe isiselo esinama-75 okanye i-150 mg ye-caffeine ityhile ukuphuculwa kwamaxesha okusabela, inkumbulo, kunye nokulungiswa kolwazi, xa kuthelekiswa neqela lolawulo ().

Olunye uphononongo lubonisa ukuba icaffeine inokunciphisa uhlobo lwesifo seswekile ngokuphucula ubuntununtunu kwi-insulin ().

Uphengululo lwezifundo ezili-9 kubantu abayi-193,473 babonisa ukuba ukusela ikofu rhoqo kunciphisa umngcipheko wohlobo lweswekile yesi-2 (,).

Ngaphezu koko, ukungenisa icaffeine ngokulinganayo kunxulunyaniswa neziphumo zokhuselo kwisifo sengqondo esixhalabisayo, isifo i-Alzheimer, isifo se-metabolic, kunye nesifo sesibindi esinamafutha (not, utywala).

ICaffeine sisikhuthazi esinamandla esiye sanxulunyaniswa neziphumo zokhuselo kwizifo ezithile ezinganyangekiyo. Ikofu iqulethe icaffeine engaphezulu ngokuhambisa iti emnyama, kodwa zombini iziselo zinokubonelela ngezibonelelo zayo.

Sisityebi kwii-antioxidants

I-Antioxidants ikhusela umzimba wakho kumonakalo omkhulu wasimahla, onokuthi uncede ukuthintela ukukhula kwezifo ezithile ezingapheliyo ().

Zombini iti kunye nekofu zilayishwe ii-antioxidants, ikakhulu ii-polyphenols, ezinegalelo kunambitheka kwazo kunye nepropathi yokukhuthaza impilo (,,,).

Amaqela amaninzi eepolphenol akho kwiti kunye nekofu.

I-Theaflavins, i-thearubigins, kunye neekatekini zezona ziphambili kwiti emnyama, ngelixa ikofu ityebile kwi-flavonoids kunye ne-chlorogenic acid (CGA) (30,).

Uphononongo lwakutshanje lwe-tube-test luye lwafumanisa ukuba i-thelavins kunye ne-thearubigins zithintela ukukhula kweeseli zomhlaza wemiphunga kunye ne-colon kwaye ekugqibeleni zababulala ().

Izifundo kwiiseli zegazi ziveze iziphumo ezifanayo, zibonisa ukuba iti emnyama inezinto ezikhuselayo zomhlaza, nangona kufuneka uphando oluninzi ().

Kwelinye icala, uvavanyo lwe-tube-test kwiipropathi zekhofi ezichasene nomhlaza zifumanise ukuba umxholo wayo we-CGA usebenza njengesithinteli esinamandla sokukhula kweseli yomhlaza, ukhusela ngokuchasene nomhlaza wamathumbu kunye nomhlaza wesibindi (,).

Izifundo zexesha elide ebantwini kunye nophando oluqhubekayo oluhlalutye amachibi amakhulu obungqina abonisa ukuba ikofu kunye neti inokukhusela nakwezinye iintlobo zomhlaza, ezinje ngesifuba, ikholoni, isinyi kunye nomhlaza we-rectum (,,,,).

Ngaphandle kwemisebenzi yabo yokulwa ne-antioxidant, iipolyphenols zidityaniswe kwinqanaba lokunciphisa isifo sentliziyo ().

Banegalelo kwimpilo yentliziyo ngeendlela ezahlukeneyo zokukhusela igazi, kubandakanya (,,):

• Into yeVasodilating. Bakhuthaza ukuphumla kwemithambo yegazi, enceda kwiimeko zoxinzelelo lwegazi oluphezulu.
• Iziphumo ezichasene ne-angiogenic. Bavimba ukwenziwa kwemithambo yegazi emitsha enokutya iiseli zomhlaza.
• Iziphumo ezichasene ne-atherogenic. Banqanda ukuthambeka kwamacwecwe kwimithambo yegazi, ukunciphisa ukuhlasela kwentliziyo kunye nomngcipheko wokubetha.

Isifundo seminyaka eli-10 kubantu abangama-74,961 abasempilweni bagqibe ekubeni ukusela iikomityi ezi-4 (960 ml) okanye ngaphezulu kweti emnyama ngosuku kunxulunyaniswa nomngcipheko ophantsi we-21% wokubetha, xa kuthelekiswa nabantu abangaseliyo).

Olunye uphononongo lweminyaka eli-10 kwabasetyhini abayi-34,670 abasempilweni lubonise ukuba ukusela iikomityi ezi-5 (iilitha eziyi-1.2) okanye ikofu engaphezulu ngemini kwehlisa umngcipheko wokubethwa ngama-23%, xa kuthelekiswa nabantu abangaseliyo ().

Zombini ikofu kunye neti ziqukethe iintlobo ezahlukeneyo zepolyphenols, ezinamandla okulwa ne-antioxidants ekhusela kwisifo sentliziyo kunye nomhlaza.

Ngamana anganyusa amanqanaba ombane

Zombini ikofu kunye neti zinokukunika amandla - kodwa ngeendlela ezahlukeneyo.

Impembelelo yokunyusa amandla eKofi

I-caffeine kwikofu iphakamisa amanqanaba akho wamandla.

I-caffeine yonyusa ukuphaphama kunye nokunciphisa ukudinwa ngokwandisa amanqanaba e-dopamine kunye nokuthintela i-adenosine (,).

I-Dopamine ngumthunywa weekhemikhali onoxanduva lwejittery yefuthe lekofu, njengoko inyusa izinga lokubetha kwentliziyo yakho. Ikwachaphazela inkqubo yomvuzo wobuchopho bakho, eyongeza iipropathi zomlutha wekhofi.

Kwelinye icala, i-adenosine inesiphumo esikhuthaza ukulala. Ke, ngokuyivimba, icaffeine inciphisa iimvakalelo zokudinwa.

Ngaphezulu, ifuthe lekofu kumanqanaba akho wamandla lenzeka phantse kwangoko.

Nje ukuba ugalelwe, umzimba wakho uthatha i-99% ye-caffeine yayo kwimizuzu engama-45, kodwa ukuqaqamba kwegazi kubonakala kwangoko kwimizuzu eli-15 emva kokungena ().

Kungenxa yesi sizathu le nto abantu abaninzi bekhetha ikomityi yekofu xa bafuna ukonyuswa kwamandla kwangoko.

Impembelelo yeeyi kumandla

Nangona iti isezantsi kwi-caffeine, ityebile kwi-L-theanine, i-antioxidant enamandla evuselela nengqondo yakho (,).

Ngokungafaniyo ne-caffeine, i-L-theanine inokubonelela ngeziphumo ezichasene noxinzelelo ngokwandisa amaza e-alpha yengqondo yakho, ekunceda ukuba wehlise umoya kwaye uphumle ().

Oku kuchasene nefuthe lokuvuselelwa yi-caffeine kwaye ikunike ukhululeke kodwa uqaphele imeko yengqondo ngaphandle kokuziva ukozela.

Izifundo zifumanise ukuba ukusebenzisa i-L-theanine kunye ne-caffeine -njengeti-kunokukunceda ugcine ulumko, ukugxila, ukujonga kunye nobukhali (,).

Le indibaniselwano inokuba sisizathu sokuba iti ikunike ukomeleza kunye nokuqinisa amandla agudileyo kunekofu.

Zombini ikofu kunye neti zonyusa amanqanaba akho amandla. Nangona kunjalo, ikofu ikunika ukukhaba kwangoko, ngelixa iti inika amandla agudileyo.

Izibonelelo zokulahleka kobunzima obunokwenzeka

Ngenxa yokuxinana okuphezulu kwe-caffeine, ikofu inokukunceda ukunciphisa umzimba.

I-Caffeine inokunyusa inani leekhalori ozitshisayo nge-3-13%, kwaye ugcine le miphumo kwiiyure ezi-3 emva kokutya, ukuguqulela kwii-calories ezingama-79-150 ezongeziweyo (,,,).

Ikofu ikwanxulunyaniswa nezinto ezitshisa amanqatha ngokuthintela ukuveliswa kweeseli ezinamafutha. Olunye uphononongo luye lwathi oku kungunobangela womxholo we-chlorogenic acid (,).

Isifundo kubantu abangama-455 sixele ukuba ukutya ikofu rhoqo kunxulunyaniswa namanqatha omzimba asezantsi. Iziphumo ezifanayo zifunyenwe kuphononongo lwezifundo ezili-12, eziphakamisa ukuba i-chlorogenic acid inceda ekulahlekeni kwesisindo kunye ne-fat metabolism kwimicebe (,).

Kwelinye icala, ii-polyphenols zeti ezifana ne-laaflavin nazo zibonakala zinegalelo ekunciphiseni ubunzima.

I-Thelavlavins kuthiwa inhibit pancreatic lipase, i-enzyme edlala indima ephambili kwimetabolism yamanqatha ().

Izifundo kwiigundane zibonisa ukuba i-polyphenols yeti inokunciphisa ukugxila kwe-lipid yegazi kunye nokunciphisa ukutyeba-nokuba izilwanyana zitya ukutya okunamafutha aphezulu ().

Iti emnyama polyphenols ikwabonakala ngathi iyatshintsha ukwahluka kwesisu sakho, okanye ibacteria esempilweni emathunjini akho, anokuthi abe nefuthe kulawulo lobunzima.

Kwakhona, uphononongo kwiigundane luye lwaqaphela ukuba ngokutshintsha i-gut microbiota, iti polyphenols inokuthintela ubunzima kunye nokufumana amafutha (,).

Nangona kunjalo, uphando olwenziweyo lomntu luyafuneka ukuqinisekisa ezi ziphumo.

I-caffeine kwikofu kunye ne-polyphenols e teyi inokukunceda ukunciphisa umzimba, kodwa kufuneka kwenziwe izifundo ezingaphezulu zabantu ukuqinisekisa ezi ziphumo.

Ngaba enye ingcono kunomnye?

Nangona ikofu inxulunyaniswa neziphumo ebezingalindelekanga ezininzi, ezinje ngokusilela kwentliziyo, ukubetha kwentliziyo, kunye noxinzelelo lwegazi, uphando lubonisa ukuba ukusetyenziswa ngokulingeneyo kukhuselekile ().

Nangona iingoma zabo zokulwa ne-antioxidant zahlukile, ikofu kunye neti emnyama zombini ziyimithombo ebalaseleyo yezi zinto zibalulekileyo, ezinokuthi zikhusele ngokuchasene neemeko ezahlukeneyo, kubandakanya isifo sentliziyo kunye nezinye iindlela zomhlaza.

Amanye amabango ezempilo abangelwa yikofu aquka ukukhuselwa kwisifo sikaParkinson kunye nokwehlisa umngcipheko wohlobo lweswekile 2 kunye nesibindi sokuqina kwesibindi. Kwelinye icala, iti inokukhusela kwimingxunya, amatye ezintso, kunye nesifo samathambo ().

Ikofu inomxholo ophezulu wecaffeine kuneti, enokuba ilungile kwabo bafuna ukulungiswa kwamandla kwangoko. Nangona kunjalo, kunokubangela uxinzelelo kunye nokulala okungalunganga kubantu abanovakalelo ().

Kwakhona, ngenxa yefuthe le-caffeine kwingqondo yakho, ukutya ikofu ephezulu kunokubangela ukuxhomekeka okanye umlutha ().

Ukuba uziva kakhulu kwi-caffeine, iti inokuba lukhetho olungcono. Iqulethe i-L-theanine, i-amino acid eneempawu zokuthomalalisa ezinokuphumla ngelixa ugcina ulumkile.

Ngapha koko, unokukhetha isiselo esinxilisayo okanye ukhethe iti yemifuno, engafakwanga yi-caffeine. Ngelixa bengazukubonelela ngezibonelelo ezifanayo, banokubonelela ngezibonelelo ezizezabo ().

Ikofu kunye neti zinikezela ngezibonelelo ezifanayo zempilo, kubandakanya ukunciphisa umzimba, i-anticancer, kunye neepropathi zokonyusa amandla. Okwangoku, unokufuna ukukhetha enye ngaphezulu kwenye ngokuxhomekeke kubuntununtunu bakho obukwi-caffeine.

Umgca wezantsi

Ikofu kunye neti emnyama inokunceda ukunciphisa umzimba kwaye ikhusele kwizifo ezithile ezinganyangekiyo ngeendlela ezahlukeneyo zemetabolic.

Kwaye umxholo wecaffeine ephezulu yekofu unokukunika amandla okukhawulezisa, ngelixa indibaniselwano ye-caffeine kunye ne-L-theanine kwiti emnyama inika ukonyuka kancinci kancinci kwamandla.

Zombini iziselo zisempilweni kwaye zikhuselekile ngokumodareyitha, ngenxa yoko zinokwehla kukhetho lomntu okanye uvakalelo lwakho kwi-caffeine.