Ngaba ikofu iyakunyibilikisa?

Umxholo

• I-caffeine kunye ne-hydration
• Umxholo weCaffeine kwiindidi ezahlukeneyo zekofu
• Ikofu ebilayo
• Ikofu yangoko nangoko
• Espresso
• Ikofu etyiwayo
• Ikofu ayinakulindeleka ukuba yomise amanzi emzimbeni
• Umgca wezantsi
• Ukutshintsha: Ikhofi yasimahla yokuLungisa

Ikofu sesinye sezona ziselo zidumileyo ehlabathini.

Esona sizathu siphambili sokuba abantu basele ikofu yecaffeine yayo, isiyobisi esinceda ukuba uhlale uphaphile kwaye uncede ukusebenza.

Nangona kunjalo, icaffeine inokubangela ukuba ungabinamanzi emzimbeni, nto leyo enokukwenza uzibuze ukuba kukusela ii-hydrate zekofu okanye kukususa emzimbeni.

Eli nqaku likuxelela ukuba ikofu iyancipha.

I-caffeine kunye ne-hydration

Isizathu esiphambili sokuba abantu basele ikofu kukufumana idosi yabo yecaffeine yemihla ngemihla.

I-Caffeine yeyona nto ityiwayo ingena gingci kwihlabathi. Inokukunceda ukukhulisa imeko yakho kunye nokuphakamisa ukusebenza kwengqondo kunye nomzimba ().

Ngaphakathi emzimbeni wakho, icaffeine idlula emathunjini nakwigazi. Ekugqibeleni, ifikelela kwisibindi sakho, apho yaphulwe yangena kwiikhompawundi ezininzi ezichaphazela indlela amalungu asebenza ngayo ngengqondo yakho ().

Nangona icaffeine yaziwa ikakhulu ngeziphumo zayo kwingqondo, uphando lubonakalisile ukuba inokuba nefuthe lomchamo kwizintso-ngakumbi kwiidosi eziphezulu ().

I-diuretics zizinto ezibangela ukuba umzimba wakho wenze umchamo ongaphezulu kunesiqhelo. ICaffeine inokwenza njalo ngokwandisa ukuhamba kwegazi kwizintso zakho, okubenza bakhuphe amanzi amaninzi ngomchamo ().

Ngokukhuthaza ukuchama, iikhompawundi ezineempawu zokuchama ezifana ne-caffeine inokuchaphazela imeko ye-hydration ().

Ikofu iphezulu kwi-caffeine, into enokuba neepropathi zomchamo. Oku kuthetha ukuba kunokubangela ukuba uchame rhoqo, okunokuchaphazela imeko yakho ye-hydration.

Umxholo weCaffeine kwiindidi ezahlukeneyo zekofu

Iindidi ezahlukeneyo zekofu zinezixa ezahlukeneyo zecaffeine.

Ngenxa yoko, banokuchaphazela imeko yakho ye-hydration ngokwahlukileyo.

Ikofu ebilayo

Ikofu e-Brewed okanye ye-drip lolona hlobo luthandwayo e-United States.

Yenziwe ngokugalela amanzi ashushu okanye abilayo phezu kweembotyi zekofu zomhlaba kwaye iqhele ukwenziwa kusetyenziswa icebo lokucoca ulwelo, umatshini wokushicilela waseFrance, okanye ipercolator.

Ikomityi ye-8-ounce (240-ml) yekomityi yekofu eyenziweyo ine-70-140 mg ye-caffeine, okanye malunga ne-95 mg ngokomndilili (, 6).

Ikofu yangoko nangoko

Ikofu ekhawulezileyo yenziwe ngeembotyi zekofu ezigqityiweyo ezi-frozen- okanye ezomileyo.

Kulula ukuyilungiselela, njengoko konke okufuneka ukwenze kukuxuba iitispuni eziyi-1-2 zekofu yangoko nangamanzi ashushu. Oku kuvumela ukuba iziqwenga zekofu zinyibilike.

Ikofu ekhawulezileyo ine-caffeine encinci kunekofu eqhelekileyo, ine-30-90 mg nge-8-ounce (240-ml) indebe ().

Espresso

Ikofu ye-Espresso yenziwa ngokunyanzelwa isixa esincinci samanzi ashushu kakhulu, okanye umphunga, ngeembotyi zekofu ezicoliweyo.

Ngelixa lincinci kumthamo kunekhofi eqhelekileyo, liphezulu kwi-caffeine.

Kudutyulwe kube kanye (1-1.75 ii-ounces okanye i-30-50 ml) yeepakethe ze-espresso ezijikeleze i-63 mg yecaffeine ().

Ikofu etyiwayo

I-Decaf imfutshane kwikofu engenamanzi.

Yenziwe ngeembotyi zekofu esele ikhuphe i-97% yecaffeine yabo isuswe ().

Nangona kunjalo, igama liyakhohlisa - njengoko kungenayo i-caffeine ngokupheleleyo. Ikomityi enye ye-8-ounce (240-ml) yekomityi ye-decaf iqulethe i-0-7 mg ye-caffeine, okanye malunga ne-3 mg kwi-avareji (,).

Ngokomndilili, ikomityi ye-8-ounce (240-ml) yekomityi yekofu egqityiweyo ine-95 mg ye-caffeine, xa ithelekiswa ne-30-90 mg yekofu ekhawulezileyo, i-3 mg yedefaf, okanye i-63 mg nge-shot (1-1.75 ii-ounces okanye i-30 -50 ml) yeespresso.

Ikofu ayinakulindeleka ukuba yomise amanzi emzimbeni

Nangona icaffeine esekofini inokuba nefuthe lomchamo, akunakulindeleka ukuba ikuphelise emzimbeni.

Ukuze icaffeine ibe nefuthe elibonakalayo lokuchama, uphando lubonisa ukuba kufuneka utye ngaphezulu kwe-500 mg ngosuku-okanye ulingana neekomityi ezi-5 (ii-ounces ezingama-40 okanye i-1.2 yeelitha) zekofu eyenziweyo (,,).

Isifundo kubantu abali-10 abasela ikofu bavavanya ifuthe lokusela ii-ounces ezingama-6.8 (200 ml) zamanzi, ikofu ye-caffeine esezantsi (269 mg yecaffeine), kunye nekhofi ephezulu yecaffeine (537 mg yecaffeine) kwiimpawu zokuphela emzimbeni.

Abaphandi baqwalasele ukuba ukusela ikofu ene-caffeine ephezulu kunefuthe le-diuretic yexesha elifutshane, ngelixa ikofu ye-caffeine esezantsi kunye namanzi zombini zazihambisa amanzi ().

Ukongeza, olunye uphononongo lubonisa ukuba ukumodareyitha ikofu eyi-hydrate njengamanzi okusela ().

Umzekelo, uphononongo lwabantu abangama-50 abasela ikofu kakhulu baqaphela ukuba ukusela ii-26.5 ii-ounces (800 ml) zekofu yonke imihla kangangeentsuku ezi-3 kwakufana nokuhambisa amanzi ngokusela umlinganiselo ofanayo wamanzi ().

Kwakhona, uhlalutyo lwezifundo ezili-16 lwafumanisa ukuba ukuthatha i-300 mg ye-caffeine kwindawo enye-elingana neekomityi ezi-3 (710 ml) zekofu eyenziweyo-ukonyusa imveliso yokuchama nge-ounces ezi-3.7 (109 ml) kuphela, xa kuthelekiswa nokusela isixa esifanayo iziselo ezingezo-caffeine ().

Ke, nokuba ikofu ikwenza ukuba uchame ngakumbi, akufuneki ukuba ikuphelise - njengoko ungalahli ulwelo oluninzi njengoko wawusele lona ekuqaleni.

Ukusela ubungakanani bekhofi akufuneki kukuyekise amanzi emzimbeni. Nangona kunjalo, ukusela izixa ezikhulu zekofu- ezinje ngeekomityi ezi-5 okanye nangaphezulu ngaxeshanye- kunokuba nefuthe elincinci lokunciphisa amanzi.

Umgca wezantsi

Ikofu iqulethe icaffeine, into eyandisa umchamo enokunyusa ukuchama rhoqo.

Oko kwathethi, kuthatha ukusela izixa ezikhulu, ezinje ngeekomityi ezi-5 zekofu eyenziweyo okanye nangaphezulu ngaxeshanye, ukuze ibe nefuthe elibalulekileyo emzimbeni.

Endaweni yokusela ikomityi yekofu apha okanye kukho i-hydrating kwaye inokukunceda ufikelele kwiimfuno zakho zemihla ngemihla.

Ukutshintsha: Ikhofi yasimahla yokuLungisa