Ngaba ikofu enelamuni inezibonelelo? Ukunciphisa umzimba kunye nokunye

Umxholo

• Isiselo esinezithako ezibini eziqhelekileyo
• Ikofu kunye neelamuni zipakisha izibonelelo zempilo ezininzi
• Izibonelelo ezisekwe kubungqina bekofu
• Izibonelelo ezisekwe kubungqina bejusi yelamuni
• Amabango athandwayo malunga nokusela ikofu kunye nelemon
• Ibango 1. Linceda ukunyibilika kwamafutha
• Ibango le-2. Lenza lula iintloko
• Ibango 3. Lisusa urhudo
• Ibango 4. Inika izibonelelo zokhathalelo lolusu
• Ikofu eneelamuni ezantsi
• Umgca wezantsi

Indlela entsha esandula ukugxila kwinzuzo yezempilo yokusela ikofu enelamuni.

Abaxhasi bathi ukuxuba kunceda ukunyibilika kumanqatha kwaye kuphelise iintloko kunye nohudo.

Kuba ikofu kunye nemon nganye ineziphumo ezininzi eziqinisekisiweyo zempilo, unokuzibuza ukuba ukusela ezi zinto kunye kunika naziphi na izibonelelo ezongezelelweyo.

Eli nqaku liphonononga ubungqina kwikofu enelemoni ukuze kuqinisekiswe okanye kufunyanwe amabango.

Isiselo esinezithako ezibini eziqhelekileyo

Ikofu kunye neelamuni zizinto ezimbini eziqhelekileyo ezifumaneka phantse kuwo onke amakhitshi.

Ikofu-esona siselo sinxilisayo kwihlabathi liphela- senziwa ngokupheka iimbotyi zekofu ezigcadiweyo ().

Ngapha koko, malunga neepesenti ezingama-75 zabantu baseMelika bayayisela ukuyisela yonke imihla, kwaye ifunwa ikakhulu ngenxa yomxholo wayo wecaffeine, evuselela inkqubo ye-nervous system kunye nokwandisa ukuphaphama kunye nemood (,,).

Kwelinye icala, iilamuni sisiqhamo sodidi lweCitrus. Zizona ziqhamo zesithathu ze-citrus eziveliswe kakhulu kwihlabathi, emva kweeorenji kunye nee-mandarin ().

Bangumthombo omkhulu wevithamini C kunye nee-antioxidants - kunye nezinye izinto eziluncedo zezityalo - yiyo loo nto bezisetyenziswa kangangeenkulungwane kwiipropathi zabo zamayeza ().

Ikofu enesiqhelo selemoni iphakamisa ukudityaniswa kwekomityi enye (240 mL) yekofu kunye nejusi yelamuni enye.

Ngelixa abanye banokucinga ukuba yindibaniselwano engaqhelekanga, abanye bakholelwa ukuba izibonelelo zingaphezulu kwencasa engaqhelekanga - nangona isayensi isenokungavumelani.

Ikofu kunye nelamuni zizinto ezimbini eziqhelekileyo ezineziphumo ezincedo kwimpilo yakho. Ngelixa abanye bakholelwa ukuba ukudibanisa ezi zinto zimbini kunika izibonelelo ezinomdla, isayensi inokungavumelani.

Ikofu kunye neelamuni zipakisha izibonelelo zempilo ezininzi

Zombini ikofu kunye neelamuni zinezibonelelo ezininzi zempilo eziqinisekisiweyo, ezinxulunyaniswa ikakhulu nomxholo wazo ophezulu wee-antioxidants. Ezi ziimolekyuli ezikhusela umzimba wakho kwiziphumo eziyingozi zexabiso elininzi leeradicals zasimahla ().

Nalu ushwankathelo lwezibonelelo umntu ngamnye ekufuneka anikezele ngazo.

Izibonelelo ezisekwe kubungqina bekofu

Iimbotyi zekofu ezigcadiweyo ziqulathe ngaphezulu kwe-1 000 bioactive compounds, kodwa icaffeine kunye ne-chlorogenic acid (CGA) zigqamile njengezinto eziphambili ezisebenzayo ezinamandla e-antioxidant ().

Ezi zimbini zibonisiwe ukuba zisebenzise iindlela ezikhuselayo ekukhuleni komhlaza, ukudibanisa ikofu kunye nomngcipheko ophunguliweyo weentlobo ezahlukeneyo zomhlaza, kubandakanya isibindi, iprostate, i-endometrium, ibele, isisu, kunye nomhlaza webala (,,,).

Ukongeza, ikofu inxulunyaniswa nokwehla komngcipheko wohlobo lweswekile 2, isifo sentliziyo kunye nesibindi, kunye noxinzelelo, kunye nesifo seAlzheimer kunye nesifo sikaParkinson (,,,).

Okokugqibela, umxholo wayo wecaffeine unoxanduva lokunyusa amandla okusela, ifuthe elihle ekusebenzeni kokunyamezela, kunye nokukwazi ukwandisa inani leekhalori ozitshisayo, okukhokelela ekunciphiseni ubunzima (,,,).

Izibonelelo ezisekwe kubungqina bejusi yelamuni

Iilamuni zingumthombo omkhulu wevithamini C kunye nee-flavonoids, zombini ezisebenza njenge-antioxidants ezinamandla ().

Zombini ezi vithamin C kunye ne-citrus flavonoids zidityaniswe nomngcipheko omncinci womhlaza othile - umqala, isisu, injeke kunye nomhlaza wamabele (,,,,).

Zombini ezi zinto zinika ukhuseleko kwisifo sentliziyo, ngelixa i-vitamin C ikhusela amajoni akho omzimba kwaye inceda ekulweni izifo (,,,).

Njengoko ubona, ikofu kunye neelamuni zinika uluhlu olubanzi lwezibonelelo ezikhusela umzimba wakho kwizifo ezinganyangekiyo. Okwangoku, ukudibanisa ezimbini akuthethi kuguqulela kwisiselo esinamandla ngakumbi.

Ikofu kunye neelamuni ziqulathe izithako eziyinzuzo yesityalo kunye neempawu zokulwa umhlaza. Banokukukhusela nakwiimeko ezingapheliyo, ezinjengesifo sentliziyo kunye neswekile.

Amabango athandwayo malunga nokusela ikofu kunye nelemon

Kukho amabango amane aphambili malunga nezibonelelo zokusela ikofu kunye nemon.

Yile nto ithethwa yisayensi malunga nabo.

Ibango 1. Linceda ukunyibilika kwamafutha

Olu luvo luxhaphake phakathi kweendlela ezahlukeneyo ezibandakanya ukusetyenziswa kwelamuni, kodwa ekugqibeleni, akukho lemon okanye ikofu inokunyibilika kumanqatha.

Olona hlobo kuphela lokulahla amanqatha angafunekiyo kukusebenzisa iikhalori ezimbalwa okanye ukutsha ngaphezulu. Ke, eli bango libubuxoki.

Nangona kunjalo, uphononongo lubonisa ukuba ikofu inokukunceda ukuba unciphise umzimba, yiyo loo nto abanye abantu benokuncitshiswa kancinci xa besela.

Uphando lwakutsha nje lufumanise ukuba icaffeine inokuvuselela izicwili ezinomdaka ze-adipose (BAT), uhlobo lwezicwili ezinamafutha ezinciphileyo ezincipha ngokobudala kwaye zinokuhambisa ii-carbs kunye namafutha ().

Ityhubhu yovavanyo kunye nophando lomntu luchonge ukuba icaffeine evela kwindebe esemgangathweni ye8-ounce (240-mL) yekomityi yekofu inokunyusa umsebenzi weBAT, ibangele ukonyuka kwinqanaba lokunciphisa umzimba elikhokelela ekunciphiseni ubunzima bomzimba ().

Kwangokunjalo, izifundo ezindala ezivela kwiminyaka yoo-1980 kunye neye-1990 zichaza ukuba icaffeine ingalonyusa izinga lokutya emzimbeni ngexesha leeyure ezi-3 emva kokuyitya, unyusa iikhalori zakho ezitshisiweyo ukuya kuthi ga kwi-8-11% -thetha ukuba ungatshisa ii-calories ezingama-79-150 ngosuku ( ,,).

Oko kwathethi, isiphumo sokulahleka kwesisindo sinokubangelwa yi-caffeine esekofini, hayi umxube wekofu enelamuni.

Ibango le-2. Lenza lula iintloko

Intloko kunye ne-migraines zibekwe kwinqanaba lehlabathi njengegalelo eliphambili kukhubazeko kwabo bangaphantsi kweminyaka engama-50 ubudala).

Ngenxa yoko, kuqhelekile ukufumana amayeza amaninzi ekhaya kunyango lwabo. Okwangoku, uphando lwahlulwe kakhulu xa kusenziwa ukusetyenziswa kwekofu ukulungiselela le njongo.

Enye ingcinga ebonisa ukuba icaffeine esekofini inefuthe le-vasoconstrictor- oko kuthetha ukuba iqinisa imithambo yegazi yakho - ecutha ukuhamba kwegazi entloko kwaye ikhuphe iintlungu (26).

Uphando lukwacacisa ukuba icaffeine inokwandisa iziphumo zamayeza asetyenziselwa iintloko kunye ne-migraine (26,,).

Nangona kunjalo, enye inkolelo ikholelwa ukuba icaffeine inokuthi isebenze njengentloko ebangela abanye, kunye nezinye iziselo kunye nokutya, ezinje ngetshokholethi, utywala, kunye neziqhamo zesitrasi njengeelamuni ().

Ke, ukusela ikofu kunye nelemon kunokunciphisa okanye kuyenze mandundu intloko. Kwaye ukuba iyanceda ukunciphisa iintlungu, iya kuphinda ibekho ngenxa yecaffeine esekofini, hayi ikofu kunye nesiselo selemoni uqobo.

Ibango 3. Lisusa urhudo

Esi sixhobo sifuna ukutya ikofu yomhlaba kunye nelemon endaweni yokusela.

Okwangoku, okwangoku abukho ubungqina bokuxhasa ukusetyenziswa kwelamuni ukunyanga isifo sorhudo, kunye nekofu evuselela ikholoni yakho, eyonyusa isidingo sakho sokungcolisa ().

Ukongeza, urhudo lubangela ilahleko ebonakalayo kulwelo olunokukhokelela ekuphelelweni ngamanzi emzimbeni, nefuthe le-diuretic yekofu elinokuba mandundu (,).

Ibango 4. Inika izibonelelo zokhathalelo lolusu

Uphando lubonisa ukuba zombini ikhofi kunye nomxholo we-lemonant antioxidant unokubonelela ngeenzuzo zesikhumba, ngoko kubonakala ngathi kukho inyani yenyani emva kweli bango.

Kwelinye icala, umxholo wecofi yekofu kukholelwa ukuba uphucula ukuhamba kwegazi kunye nokuhambisa amanzi kulusu.

Izifundo zibonisa ukuba ukusetyenziswa kwayo kunokunciphisa ukuqaqamba kolusu, kuphuculise ukuguda, kunye nokunciphisa ukonakala kwesithintelo solusu (,,).

Kwelinye icala, umxholo wevithamini C welamuni unokuvuselela imveliso ye-collagen - iprotein enika ulusu lwakho ukomelela kunye nokuqina - kunye nokunciphisa ukonakala kolusu okubangelwa ziiradicals zasimahla ezivela ekuvezweni lilanga (, 35, 36).

Nangona kunjalo, usenokusebenzisa ithuba kwezi zibonelelo ngokutya ikofu kunye neelamuni ngokwahlukeneyo, kuba akukho bungqina bubonisa ukuba isiphumo sisebenza kuphela xa ezi zinto zombini zixubekile.

Ikofu ibonakala ngathi inoxanduva kuninzi lwezibonelelo zokuthi kuselwa ikofu kunye nelemon, nangona iilamuni zikwadlala indima ebalulekileyo kumabango okhathalelo lolusu. Nangona kunjalo, akukho bungqina bucacisa ukuba kufuneka zisetyenziswe kunye izibonelelo ezinkulu.

Ikofu eneelamuni ezantsi

Njengokuba kunjalo ngezibonelelo zabo, ezantsi ezantsi zokusela ikofu enelamuni kungenxa yokusilela kwesithako ngasinye.

Umzekelo, ubungqina bubonisa ukuba abantu abasela ikofu kakhulu banokuba likhoboka lecaffeine, eyamkelwa nguMbutho wezeMpilo weHlabathi (i-WHO) njengengxaki yonyango ().

Izifundo ezongezelelweyo zikwabonisa ukuba ukutya rhoqo i-caffeine kunxulunyaniswa nokuphazamiseka kokulala kunye nokulala ngexesha lasemini, kunye nomngcipheko okhulayo wokulahleka kokukhulelwa (,).

Ngokubhekisele kwiilamuni, ngelixa ziqhelekile, abanye abantu banokuba ne-aleji kwiziqhamo zesitrasi, iimbewu, okanye iipele (39).

Ngelixa ikofu kunye nelemoni zizinto ezimbini ezisetyenzisiweyo, ikofu inokuphazamisa ukulala, ibangele ikhoboka le-caffeine, kwaye inyuse umngcipheko wokulahleka kokukhulelwa. Okwangoku, i-lemons inokubangela ukungabikho komzimba kwiimeko ezinqabileyo.

Umgca wezantsi

Ikofu kunye neelamuni zinika uluhlu olubanzi lwezibonelelo zezempilo, ikakhulu ngenxa yemixholo yazo ye-antioxidant.

Nangona kunjalo, abukho ubungqina bokuxhasa ibango lokuba ukusela ikofu kunye nelemoni kususa urhudo okanye kubangele amanqatha anyibilike.

Ngokubhekisele kwezinye izibonelelo ezixeliweyo zomxube, zinokufunyanwa ngokutya ikofu okanye ijusi yelamuni ngokwahlukeneyo. Ke, akukho mfuneko yokuxuba ezi zimbini ukuba awuziva ngathi.