Ikofu yangoku: Ngaba ilungile okanye imbi?

Umxholo

• Yintoni ikofu ekhawulezileyo?
• Ikofu yangoko nangoko ine-antioxidants kunye nezakha mzimba
• Ikofu yangoko nangoko ine-caffeine encinci
• Ikofu yangoko nangoko ine-acrylamide engaphezulu
• Njengekofu eqhelekileyo, ikofu ekhawulezileyo inokuba nezibonelelo ezininzi zempilo
• Umgca wezantsi

Ikofu ekhawulezileyo ithandwa kakhulu kwiindawo ezininzi zehlabathi.

Isenokude ichaze ngaphezulu kwama-50% kuko konke ukusela ikofu kwamanye amazwe.

Ikofu yangoku nayo iyakhawuleza, ayibizi, kwaye kulula ukuyenza kunekhofi eqhelekileyo.

Unokwazi ukuba ukusela ikofu rhoqo kunxulunyaniswa nezibonelelo ezininzi zempilo kodwa uzibuze ukuba ingaba ezi zibonelelo ziyafana na kusebenza ikofu yangoko nangoko (,,,).

Eli nqaku lichaza yonke into oyifunayo malunga nekhofi yangoko nangoko kunye neziphumo zayo zempilo.

Yintoni ikofu ekhawulezileyo?

Ikofu yangokukhawuleza luhlobo lwekofu eyenziwe ngesicatshulwa sekhofi eyomileyo.

Ngokunjalo nendlela ikofu eqhelekileyo isenziwa ngayo, isicatshulwa senziwa ngokupheka iimbotyi zekofu zomhlaba, nangona kugxilwe ngakumbi.

Emva kokupheka, amanzi ayasuswa kwisicatshulwa ukwenza iziqwengana ezomileyo okanye umgubo, zombini ziyanyibilika xa zongezwa emanzini.

Zimbini iindlela eziphambili zokwenza ikofu kwangoko:

• Ukucoca ukutshiza. Ikofu itshizwa kumoya oshushu, owomisa ngokukhawuleza amathontsi kwaye uwajike abe ngumgubo ocolekileyo okanye amaqhekeza amancinci.
• Umkhenkce wokomisa. Isicatshulwa sekhofi sikhenkcezisiwe saza sanqunqeka sibe ngamaqhekeza amancinci, athi emva koko omiswe kubushushu obuphantsi kweemeko zokucoca.

Zombini ezi ndlela zigcina umgangatho, ivumba kunye nencasa yekofu.

Eyona ndlela iqhelekileyo yokulungisa ikofu ekhawulezileyo kukongeza itispuni yomgubo kwikomityi yamanzi ashushu.

Amandla ekhofi anokuhlengahlengiswa ngokulula ngokongeza umgubo ongaphezulu okanye omncinci kwindebe yakho.

Ikofu ekhawulezileyo yenziwa ngekhofi eyenziweyo esuswe amanzi. Ukwenza ikofu kwangoko, yongeza nje icephe enye yomgubo kwikomityi yamanzi ashushu.

Ikofu yangoko nangoko ine-antioxidants kunye nezakha mzimba

Ikofu ngowona mthombo mkhulu wee-antioxidants kukutya kwale mihla (,,,).

Umxholo wayo ophezulu we-antioxidant ukholelwa ekubeni unoxanduva lwezinto ezininzi ezinxulumene nezibonelelo zezempilo ().

Njengekofu eqhelekileyo, ikofu yangoko nangoko inee-antioxidants ezininzi ezinamandla (,).

Ngokophononongo olunye, ikofu ekhawulezileyo inokuba nexabiso eliphezulu lee-antioxidants ezithile kunezinye iziselo, ngenxa yendlela eqhutywa ngayo ().

Ngaphaya koko, ikomityi enye yekofu ekhawulezileyo ineekhalori ezisi-7 kuphela kunye nexabiso elincinci le-potassium, i-magnesium kunye ne-niacin (ivithamini B3) ().

Ikofu yangoku igcwele ii-antioxidants ezinamandla. Isenokuba nexabiso eliphezulu lee-antioxidants kunezinye iintlobo zekofu.

Ikofu yangoko nangoko ine-caffeine encinci

I-Caffeine sesona sivuseleli sisetyenziswa kakhulu emhlabeni, kwaye ikofu yeyona mithombo yayo iphambili yokutya ().

Nangona kunjalo, ikofu yangoko nangoko iqulethe icaffeine encinci kunekofu eqhelekileyo.

Ikomityi enye yekofu ekhawulezileyo enepasipuni enye yomgubo inokuba ne-30-90 mg ye-caffeine, ngelixa ikomityi enye yekofu eqhelekileyo ine-70-140 mg (,,, 17).

Kuba ubuntununtunu kwi-caffeine buyahluka ngokobuqu, ikofu ekhawulezileyo inokuba lukhetho olungcono kwabo bafuna ukunciphisa i-caffeine ().

Ikofu yangoku ikwafumaneka kwi-decaf, equlathe icaffeine encinci.

Ukutya ikhafeyini eninzi kunokubangela ixhala, kuphazamise ukulala, ukungazinzi, ukukhathazeka esiswini, ukungcangcazela, kunye nentliziyo ebetha ngamandla ().

Ikomityi yekofu ekhawulezileyo enetispuni yomgubo ngokubanzi iqulethe i-30-90 mg ye-caffeine, ngelixa ikofu eqhelekileyo iqulethe i-70-140 mg ngekomityi nganye.

Ikofu yangoko nangoko ine-acrylamide engaphezulu

I-Acrylamide yimichiza enokuba yingozi eyenzekayo xa iimbotyi zekofu zosiwe ().

Le khemikhali ikwafumaneka kuluhlu olubanzi lokutya, umsi, izinto zasekhaya, kunye neemveliso zokhathalelo lomntu ().

Into enomdla kukuba, ikofu yangoko nangoko inokuba ne-acrylamide ephindwe kabini kunekofu entsha, egcadiweyo (,).

Ukuvezwa kakhulu kwe-acrylamide kungonakalisa inkqubo yeemvakalelo kwaye kwandise umngcipheko womhlaza (,,).

Nangona kunjalo, inani le-acrylamide ochazwe kuyo ngokutya kunye nekofu lingaphantsi kakhulu kunelo libonakaliswe ukuba liyingozi (26,).

Ke ngoko, ukusela ikofu kwangoko akufuneki kubangele inkxalabo malunga nokuvezwa kwe-acrylamide.

Ikofu yangoko nangoko ine-acrylamide ephindwe kabini kunekofu eqhelekileyo, kodwa esi sixa sisezantsi kuneso sithathwa ngokuba siyingozi.

Njengekofu eqhelekileyo, ikofu ekhawulezileyo inokuba nezibonelelo ezininzi zempilo

Ukusela ikofu kunxulunyaniswe nezibonelelo ezininzi zempilo.

Ngenxa yokuba ikofu yangoko nangoko inee-antioxidants ezifanayo kunye nezondlo njengekofu yesiqhelo, kuya kufuneka inike uninzi lweziphumo ezifanayo kwezempilo.

Ukusela ikofu kwangoko kunokuba:

• Ukuphucula ukusebenza kwengqondo. Umxholo wayo wecaffeine unokuphucula ukusebenza kwengqondo (28).
• Ukunyusa imetabolism. I-caffeine yayo inokunyusa imetabolism kwaye ikuncede utshise amanqatha amaninzi (,,).
• Ukunciphisa ingozi yesifo. Ikofu inokuwunciphisa umngcipheko wezifo ze-neurodeergenerative, ezinje nge-Alzheimer's kunye neParkinson's (,,).
• Ukunciphisa umngcipheko wesifo seswekile. Ikofu inokunceda ekunciphiseni umngcipheko wokuba nohlobo lwesibini lweswekile (,,).
• Ukuphucula impilo yesibindi. Ikofu kunye ne-caffeine inokunciphisa umngcipheko wezifo zesibindi ezifana nokuqina kwesibindi kunye nomhlaza wesibindi (,,).
• Ukuphucula impilo yengqondo. Ikofu inokunceda ukunciphisa umngcipheko woxinzelelo kunye nokuzibulala (,).
• Khuthaza ubomi obude. Ukusela ikofu kunokukunceda uphile ixesha elide (,,).

Nangona kunjalo, kubalulekile ukuba ugcine engqondweni ukuba uninzi lwezi zifundo bezikukujonga.

Ezi ntlobo zezifundo azinakungqina ukuba ikofu unobangelaUbungozi obuncitshisiweyo besifo - kuphela abantu abaqhele ukusela ikofu mancinci amathuba ukuphuhlisa izifo.

Ukuba uyazibuza ukuba ingakanani ikofu oza kuyisela, uyidla 3–Iikomityi ezi-5 zekofu yangoko nangoko Usuku ngalunye lunokuba lolona lufanelekileyo. Izifundo zihlala zinxibelelanisa le mali nokuncitshiswa komngcipheko ophezulu (,).

Ikofu yangoku ibonelela ngezibonelelo zempilo ezifanayo njengekofu eqhelekileyo, kubandakanya ukunciphisa umngcipheko wohlobo lweswekile 2 kunye nesifo sesibindi.

Umgca wezantsi

Ikofu ekhawulezileyo iyakhawuleza, kulula, kwaye ayifuni makhi yomenzi wekhofi. Inobomi obude kakhulu kwaye ibiza ixabiso eliphantsi kunekhofi yesiqhelo.

Ke ngoko, kunokuba luncedo kakhulu xa useluhambeni okanye ekuhambeni.

Ikofu yangoko nangoko ine-caffeine encinci kunye ne-acrylamide kune kofu yesiqhelo, kodwa iqulethe ii-antioxidants ezifanayo.

Ngokubanzi, ikofu ekhawulezileyo sisiselo esinempilo, esisezantsi sekhalori esidityaniswa nezibonelelo zezempilo ezifanayo nezinye iintlobo zekofu.