Uyenza njani ikofu ukuze ufumane ezinye izibonelelo

Umxholo

• Iimpawu zekofu
• Imali ecetyiswayo yokuhlala usebenza
• Iziphumo zokusela ikofu kakhulu
• Inani lecaffeine kwiindidi zekofu

Eyona ndlela ilungileyo yokwenza ikofu ekhaya izibonelelo ezingaphezulu kunye nokunambitheka ngakumbi kukusebenzisa isihluzo selaphu, njengoko icebo lokucoca iphepha libamba iioyile ezifanelekileyo kwikofu, ibangele ukuba ilahle ivumba kunye nephunga ngexesha lokulungiswa kwayo. Ukongeza, akufuneki ubeke umgubo wekofu ukuze ubilise ngamanzi okanye udlulise ikofu ngamanzi abilayo.

Ukufumana iziphumo ezilungileyo zekofu, isixa esinconywayo ukuya kuthi ga kwi-400 mg ye-caffeine ngosuku, enika malunga neekomityi ezi-4 ze-150 ml yekofu exineneyo. Ukuxutywa okufanelekileyo ziipunipoyi ezi-4 ukuya kwezi-5 zomgubo wekofu kwilitha enye yamanzi, kubalulekile ukuba ungagaleli iswekile ide ikofu ilungile. Ke, ukwenza i-500 ml yekofu elungileyo eyenziwe, kufuneka usebenzise:

• I-500 ml yamanzi acocekileyo okanye amaminerali
• 40 g okanye amacephe amabini e-powder eyosiweyo yekofu
• iketile okanye imbiza ene pout ekugqibeleni, ukugalela amanzi phezu komgubo wekofu
• Ithemos
• isihluzo samalaphu

Imo yokulungiselela:

Hlamba i-thermos yekofu kuphela ngamanzi abilayo, kubalulekile ukuba ukhumbule ukuba le bhotile kufuneka ibe yekhethekile. Yizisa amanzi emathunjini kwaye ucime umlilo xa amaqamza amancinci eqala ukuvela, uphawu lokuba amanzi asondele kwindawo yokubilisa. Beka umgubo wekofu kwindawo yokuhluza ilaphu okanye iphepha lokucoca ulwelo, kwaye ubeke isihluzo kwi-thermos, usebenzisa ifaneli ukunceda. Olunye ukhetho kukubeka isihluzo ngaphezulu kwenye imbiza encinci ngelixa ulungisa ikofu, emva koko udlulisele ikofu ekulungeleyo kwi-thermos.

Emva koko, amanzi ashushu agalelwa ngokuthe chu phezu kwecolander kunye nomgubo wekofu, kubalulekile ukuvumela amanzi ukuba awe kancinci embindini wecolander, ukukhupha elona vumba liphezulu kunye nencasa kumgubo. Ukuba kukho imfuneko, yongeza iswekile kuphela xa ikofu ilungile, emva koko udlulisele ikofu kwi-thermos.

Iimpawu zekofu

Ngenxa yomxholo wayo ophakamileyo wee-antioxidants, ii-phenolic compounds kunye ne-caffeine, ikofu inezibonelelo zezempilo ezinje:

• Ukulwa nokudinwa, ngenxa yobukho be-caffeine;
• Thintela ukudakumba;
• Khusela ezinye iintlobo zomhlaza, ngenxa yomxholo we-antioxidant;
• Ukuphucula imemori, ngokuvuselela ingqondo;
• Ukulwa nentloko kunye ne-migraine;
• Nciphisa uxinzelelo kwaye uphucule imood.

Ezi zibonelelo zifunyanwa ngokusetyenziswa kwekofu ngokulinganayo, ubuninzi malunga ne-400 ukuya kwi-600 ml yekofu ngosuku ekucetyiswa ngayo. Bona ezinye izibonelelo zekofu apha.

Imali ecetyiswayo yokuhlala usebenza

Inani elinokuba nefuthe lesimo esikhulu kunye nokukhuthaza kwengqondo kuyahluka kuye komnye umntu, kodwa ngesiqhelo kwikomityi enye encinci ene-60 ml yekofu sele kukho ukwanda kwemood kunye nokuma, kwaye oku kusebenza malunga neeyure ezi-4.

Ukuphulukana namanqatha, eyona nto ilungileyo kukuthatha malunga ne-3 mg ye-caffeine kuyo yonke ikg yesisindo. Oko kukuthi, umntu onama-70 kg ufuna i-210 mg ye-caffeine ukukhuthaza ukutshiswa kwamafutha, kwaye kufuneka athathe malunga ne-360 ml yekofu ukuze enze oku. Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba akufuneki ukuba udlule kwi-400 mg ye-caffeine ngosuku, nokuba ukubalwa kobunzima kungaphezulu kwesixa.

Iziphumo zokusela ikofu kakhulu

Ukufumana iziphumo ezilungileyo zekofu ngaphandle kokuziva ziziphumo ebezingalindelekanga, isixa esinconywayo sifikelela kuma-400 mg wecaffeine ngosuku, enika malunga neekomityi ezi-4 ze-150 ml yekofu exineneyo. Ukongeza, abantu abanomdla ngakumbi kwi-caffeine kufuneka bakuphephe ukusela ikofu malunga neeyure ezingama-6 ngaphambi kokulala, ukuze isiselo singaphazamisi ukulala.

Iziphumo ebezingalindelekanga zalesi siselo ziyavela xa le mali icetyiswayo idlulisiwe, kwaye iimpawu ezinjengokucaphuka kwesisu, ukutshintsha kwemozulu, ukuqaqanjelwa sisisu, ukungcangcazela kunye nokubetha kwentliziyo kunokuvela. Bona ngakumbi malunga neempawu zokusetyenziswa kakhulu kwekofu.

Inani lecaffeine kwiindidi zekofu

Itheyibhile elandelayo ibonisa umndilili wecaffeine engama-60 ml yekofu ye-espresso, eyenziwe kunye nangaphandle kokubilisa, kunye nekofu yangoko nangoko.

Emva koko, abantu abanomkhwa wokubeka umgubo wekhofi ukubilisa kunye namanzi baphela bekhupha i-caffeine engaphezulu kumgubo kunalapho ikofu ilungiswa ngokugqitha nje amanzi ashushu ngomgubo ocociweyo. Ikofu ene-caffeine egxile kakhulu kwi-espresso, yiyo loo nto abantu abane-hypertension kufuneka bazi ukuba ukusetyenziswa kolu hlobo lwesiselo kubangela utshintsho kuxinzelelo lwegazi.

Kwelinye icala, ikofu ekhawulezileyo yeyona inecaffeine encinci kwimveliso, ngelixa ikofu ene-caffeine ayinaso isiqulatho se-caffeine kwaye inokusetyenziswa ngokukhuselekileyo nangabantu abanoxinzelelo, ukungalali kunye neengxaki ze-migraine.

Bona okunye ukutya okune-caffeine.