Yimalini iCaffeine kwiNdebe yeKofu? Isikhokelo esineenkcukacha

Umxholo

• Zeziphi izinto ezichaphazela umxholo weCaffeine?
• Yimalini iCaffeine ekwiNdebe yeKofu?
• Ikofu ebilayo
• Espresso
• Iziselo eziNikezelwe kwi-Espresso
• Ikofu yangoko nangoko
• Ikofu etyumkileyo
• Izibonelelo ezimangalisayo zekofu
• Ngaba iiRhwebo zoRhwebo zineCaffeine ngakumbi?
• Starbucks
• McDonald's
• UDunkin Donuts
• Ngaba iCaffeine yinto ekufanele ukhathazeke ngayo?

Ikofu ngowona mthombo wokutya omkhulu wecaffeine.

Unokulindela ukufumana malunga ne-95 mg ye-caffeine kwikomityi yekofu ephakathi.

Nangona kunjalo, eli xabiso liyahluka phakathi kweziselo ezahlukeneyo zekofu, kwaye linokubakho ukusuka phantse kwi-zero ukuya ngaphezulu kwe-500 mg.

Esi sisikhokelo esineenkcukacha malunga nomxholo weCaffeine weentlobo ezahlukeneyo kunye nemveliso yekofu.

Zeziphi izinto ezichaphazela umxholo weCaffeine?

Umxholo wecaffeine wekofu uxhomekeke kwizinto ezininzi, ezinje:

• Uhlobo lweembotyi zekofu: Zininzi iintlobo zeembotyi zekofu ezikhoyo, ezinokuthi ngokwendalo ziqulathe izixa ezahlukileyo zecaffeine.
• Ukugoba: Ukugcoba okukhanyayo kune-caffeine engaphezulu kune-roast emnyama, nangona iirosi ezimnyama zinencasa enzulu.
• Uhlobo lwekofu: Umxholo wecaffeine ungohluka kakhulu phakathi kwekofu egqitywe ukwenziwa, i-espresso, ikofu ekhawulezileyo kunye nekhofi engacacanga.
• Ubungakanani benkonzo: "Ikomityi enye yekofu" inokuhamba naphi na ukusuka kwi-30-700 ml (1-24 oz), echaphazela kakhulu umxholo wecaffeine.

Umxholo weCaffeine uchaphazeleka luhlobo lwembotyi yekofu, isitayile sosiwe, indlela elungiswa ngayo ikofu kunye nobungakanani bokutya.

Yimalini iCaffeine ekwiNdebe yeKofu?

Eyona nto iphambili kumxholo wecaffeine luhlobo lwekofu oyiselayo.

Ikofu ebilayo

Ukuphisa yeyona ndlela ixhaphakileyo yokwenza ikofu eMelika naseYurophu.

Eyaziwa nangokuthi ikofu eqhelekileyo, ikofu eyenziweyo yenziwa ngokugalela amanzi ashushu okanye abilayo kwiimbotyi zekofu zomhlaba, zihlala zikwisihluzi.

Ikomityi enye yekofu eyenziwe (i-8 oz) iqulethe malunga ne-70-140 mg ye-caffeine, okanye malunga ne-95 mg ngokomndilili (, 2).

Espresso

I-Espresso yenziwa ngokunyanzelwa isixa esincinci samanzi ashushu, okanye umphunga, ngeembotyi zekofu ezicoliweyo.

Nangona i-espresso ine-caffeine eninzi ngokomthamo kunekhofi eqhelekileyo, ihlala iqulethe okuncinci ngokusebenza, kuba i-espresso servings ithande ukuba ncinane.

Ifoto enye ye-espresso ngokubanzi imalunga ne-30-50 ml (1-1.75 oz), kwaye iqulethe malunga ne-63 mg yecaffeine ().

Ifoto ephindwe kabini ye-espresso ke ngoko ine-125 mg ye-caffeine.

Iziselo eziNikezelwe kwi-Espresso

Uninzi lweziselo zekofu ezithandwayo zenziwe kwiifosholo ze-espresso ezixutywe kwiindidi ezahlukeneyo kunye nobungakanani bobisi.

Oku kubandakanya ii-latte, ii-cappuccinos, ii-macchiatos kunye neeMelika.

Kuba ubisi alunayo nayiphi na ikhafeyini eyongezelelweyo, ezi zinto ziselwayo zinexabiso elifanayo lecaffeine njenge-espresso ethe tye.

Inye (encinci) iqulethe malunga ne-63 mg ye-caffeine ngokomndilili, kwaye iphindwe kabini (inkulu) iqulethe malunga ne-125 mg.

Ikofu yangoko nangoko

Ikofu ekhawulezileyo yenziwa ngekofu egqityiweyo eyenziwe yomiswa ngumkhenkce okanye yomiswe ukutshiza. Ngokubanzi ngamaqhekeza amakhulu, awomileyo, anyibilika emanzini.

Ukulungiselela ikofu ekhawulezileyo, xubeka nje itispuni enye okanye ezimbini zekofu eyomileyo ngamanzi ashushu. Akukho sidingo sakupheka.

Ikofu ekhawulezileyo ihlala ine-caffeine encinci kunekofu eqhelekileyo, ikomityi enye equlathe malunga nama-30 ukuya kuma-90 mg ().

Ikofu etyumkileyo

Nangona igama linokukhohlisa, ikofu ene-decaf ayisiyi-caffeine simahla ngokupheleleyo.

Inokuqulatha izixa ezahlukeneyo zecaffeine, ukusukela kwi-0-7 mg ngekomityi nganye, ngekomityi yendebe equlathe i-3 mg (,,).

Nangona kunjalo, ezinye iintlobo zinokuqulatha izixa ezikhulu zecaffeine, kuxhomekeka kuhlobo lwekofu, indlela yokuhambisa ikhafini kunye nobungakanani bekomityi.

Umxholo ophakathi we-caffeine we-8 oz, ikomityi yekofu egqityiweyo yi-95 mg. Isiselo esinye espresso okanye isiselo esisekwe kwi-espresso sine-63 mg, kunye nekhofi yedafaf equlathe malunga ne-3 mg ye-caffeine (ngokomndilili).

Izibonelelo ezimangalisayo zekofu

Ngaba iiRhwebo zoRhwebo zineCaffeine ngakumbi?

Ezinye iimveliso zekofu zorhwebo ziqulathe i-caffeine engaphezulu kunecofi eqhelekileyo, eyenzelwe ekhaya.

Iivenkile zekofu zikwadume ngobukhulu beekomityi zazo ezinkulu, ezinokufikelela kwi-700 ml (24 oz). Inani lekhofi kwiindebe ezinjalo lilingana ne-3-5 yeekomityi zekofu eziqhelekileyo.

Starbucks

I-Starbucks yeyona venkile yaziwa kakhulu emhlabeni. Ikwabonelela ngeyona kofu ine-caffeine ekhoyo.

Umxholo wecaffeine wekofu eyenziweyo eStarbucks imi ngolu hlobo lulandelayo (8, 9):

• Mfutshane (8 oz): 180 mg
• Mde (12 oz): 260 mg
• IGrande (16 oz): 330 mg
• IVenti (20 oz): 415 mg

Ngapha koko, ifoto enye ye-espresso eStarbucks iqulethe i-75 mg yecaffeine.

Ngenxa yoko, zonke iziselo ezincinci ezinespresso zinee-75 mg zecaffeine. Oku kubandakanya ii-latte, ii-cappuccinos, ii-macchiatos kunye neeMelika, phakathi kwezinye (10).

Ubungakanani obukhulu, obenziwe ngeepresso ezimbini, okanye ezintathu, i-espresso shots (16 oz), ikwanayo i-150 okanye 225 mg yecaffeine.

Ikofu etyiwayo evela kwi-Starbucks iqulethe i-15-30 mg ye-caffeine, kuxhomekeke kubungakanani bekomityi.

I-oz-8, ikofu eyenziweyo evela kwi-Starbucks iqulethe i-180 mg ye-caffeine. I-espresso enye kunye neziselo ezisekwe kwi-espresso ziqulathe i-75 mg, ngelixa ikomityi ye-8-oz yekofu enesiciko iqulethe malunga ne-15 mg yecaffeine.

McDonald's

I-McDonald's ithengisa ikofu kwihlabathi liphela, ihlala iphantsi kwegama labo iMcCafe.

Nangona kunjalo, ngaphandle kokuba yenye yezona zinto zikhulu zokutya okukhawulezayo okuthengisa ikofu, abenzi mgangatho okanye babala inani lecaffeine kwikofu yabo.

Njengokuqikelelwa, umxholo wecaffeine wekofu yabo ephekiweyo imalunga (11):

• Incinci (12 oz): 109 mg
• Phakathi (16 oz): 145 mg
• Inkulu (21-24 oz): 180 mg

I-espresso yabo iqulethe i-71 mg ngokusebenza, kunye ne-decaf ine-8-14 mg, kuxhomekeke kubungakanani bekomityi.

AbakwaMcDonald's abenzi mgangatho wecaffeine kwikofu yabo. Njengengqikelelo, ikomityi encinci yekofu eyenziweyo ine-109 mg yecaffeine. I-Espresso iqulethe malunga ne-71 mg, kwaye i-decaf ine-8 mg.

UDunkin Donuts

I-Dunkin Donuts yenye yeekheyini zekofu kunye neevenkile zedonathi ezaziwa kakhulu kwihlabathi liphela. Umxholo wecaffeine wekofu yabo ephekiweyo ulandelayo (12):

• Incinci (10 oz): 215 mg
• Phakathi (16 oz): 302 mg
• Enkulu (20 oz): 431 mg
• Kukhulu ngakumbi (24 oz): 517 mg

I-espresso yabo yokudubula iqulethe i-75 mg ye-caffeine, ekwanayo nokuba ungalindela ukufumana ntoni kwiziselo zabo ze-espresso.

Ikofu yeDefaf evela eDunkin Donuts inokuba nayo inencinci yecaffeine. Ngokomthombo omnye, ikomityi encinci (10 oz) ine-53 mg yecaffeine, kwaye ikomityi enkulu (24 oz) ine-128 mg (13).

Leyo phantse inecaffeine eninzi njengoko ufumanisa kwezinye iintlobo zekofu eqhelekileyo.

Ikomityi encinci yekofu evela eDunkin Donuts iqulethe i-215 mg ye-caffeine, ngelixa i-espresso enye ine-75 mg. Into enomdla kukuba, ikofu yabo enetafile inokuba ne-53-128 mg ye-caffeine.

Ngaba iCaffeine yinto ekufanele ukhathazeke ngayo?

Ikofu iphezulu kwii-antioxidants, kwaye uninzi lwezifundo lubonisa ukuba ilungile empilweni yakho.

Nangona kunjalo, ukufumana kaninzi I-caffeine inxulunyaniswa neziphumo ezibi ezinje ngoxinzelelo, ukuphazamiseka kokulala, ukubetha kwentliziyo kunye nokungazinzi (,).

Ukusetyenziswa kwama-400-600 mg / usuku lwe-caffeine ngokuqhelekileyo aluhambelani nemiphumo emibi kubantu abaninzi. Oku malunga ne-6 mg / kg (3 mg / lb) yobunzima bomzimba, okanye i-4-6 yeekomityi zekofu ngosuku ().

Oko bekutshiwo, icaffeine ichaphazela abantu ngokwahlukileyo.

Abanye banovelwano kakhulu ngelixa abanye befumanisa ukuba abachaphazeleka sisixa esikhulu. Oku kubangelwa kukwahluka kwemfuza (,).

Kuya kufuneka ulinge kwaye ubone ukuba leliphi na inani elikufanelayo.