Izibonelelo ezi-13 zezeMpilo zeKofi, esekwe kwiSayensi

Umxholo

• 1.Ungawaphucula amaNqanaba aMandla kwaye aKwenze ube neNtsingiselo
• 2.Ngakunceda ukuba utshise amanqatha
• 3. Ngaba unokuPhucula ngokuBalaseleyo ukuSebenza koMzimba
• 4. Iqulethe izondlo ezibalulekileyo
• 5. Ngamana ungathoba umngcipheko wakho wohlobo lwesibini lweswekile
• 6. Ngamana ungakukhusela kwizifo ze-Alzheimer kunye ne-Dementia
• 7. Ngamana unokunciphisa umngcipheko wakho weParkinson's
• 8. Ngamana Ungasikhusela Isibindi Sakho
• 9. Ngaba Ungalulwa Uxinzelelo kwaye Wenze Wonwabe
• 10. Ngamana kungangumngcipheko osezantsi weentlobo ezithile zomhlaza
• 11. Ayibangeli Isifo sentliziyo kunye noMeyi weStroke Risk Risk
• 12. Ngamana angakunceda uphile ixesha elide
• 13. Owona Mthombo mkhulu wee-Antioxidants kwi-Western Diet
• Umgca osezantsi

Ikofu yenye yezona ziselo zidumileyo ehlabathini.

Enkosi kumanqanaba aphezulu e-antioxidants kunye nezondlo eziluncedo, ikwabonakala ngathi isempilweni.

Uphononongo lubonisa ukuba abo basela ikofu banomngcipheko ophantsi kakhulu wezifo ezinzulu.

Nazi izibonelelo ezili-13 zempilo zekofu.

1.Ungawaphucula amaNqanaba aMandla kwaye aKwenze ube neNtsingiselo

Ikofu inokunceda abantu bazive bediniwe kwaye bonyuse amanqanaba amandla (, 2).

Kungenxa yokuba iqulethe into evuselelayo ebizwa ngokuba yi-caffeine-eyona nto idla ngokutya ngokwasemhlabeni (3).

Emva kokuba usele ikofu, icaffeine iyangena kwigazi lakho. Ukusuka apho, uhamba uye kwingqondo yakho (4).

Engqondweni, icaffeine ibhloka kwi-adenosine ye-neurotransmitter inhibitory.

Xa oku kusenzeka, inani lezinye ii-neurotransmitters ezinje nge-norepinephrine kunye ne-dopamine ziyanda, zikhokelela ekuphuculeni ukudubula kwee-neurons (5,).

Izifundo ezininzi ezilawulwayo ebantwini zibonisa ukuba ikofu iyayiphucula imiba eyahlukeneyo yokusebenza kwengqondo- kubandakanya inkumbulo, imood, ukuphaphama, amanqanaba emandla, amaxesha okuphendula kunye nokusebenza kwengqondo ngokubanzi (7, 8, 9).

Isishwankathelo I-caffeine ibhloka i-neurotransmitter engavimbeli kwingqondo yakho, ebangela isiphumo esikhuthazayo. Oku kuphucula amanqanaba ombane, imood kunye nemiba eyahlukeneyo yokusebenza kwengqondo.

2.Ngakunceda ukuba utshise amanqatha

I-caffeine ifumaneka phantse kuzo zonke izinto ezincedisayo zokutshisa amanqatha - kwaye kufanelekile. Yenye yezinto ezimbalwa zendalo eziqinisekisiweyo zokunceda ukutshiswa kwamafutha.

Izifundo ezininzi zibonisa ukuba i-caffeine inokunyusa umlinganiselo wakho we-metabolic ngo-3-11% (,).

Olunye uphononongo lubonisa ukuba icaffeine inokunyusa ngokuthe ngqo ukutshiswa kwamafutha nge-10% kubantu abatyebe kakhulu kunye ne-29% kubantu ababhityileyo ().

Nangona kunjalo, kunokwenzeka ukuba ezi ziphumo ziyancipha kubantu abasela ikofu ixesha elide.

Isishwankathelo Izifundo ezininzi zibonisa ukuba i-caffeine inokunyusa ukutshiswa kwamafutha kunye nokunyusa izinga lokunciphisa umzimba.

3. Ngaba unokuPhucula ngokuBalaseleyo ukuSebenza koMzimba

ICaffeine ivuselela inkqubo yeemvakalelo, isayine iiseli ezinamanqatha ukuba ziqhekeze amafutha emzimbeni, (14).

Kodwa yonyusa amanqanaba epinephrine (adrenaline) egazini lakho (,).

Le yidlala yokulwa okanye yokubaleka, elungiselela umzimba wakho ukuba uzilolonge kakhulu.

I-caffeine iphula amanqatha omzimba, isenza ukuba ii-acid zamahala zifumaneke njengamafutha (, 18).

Ukunikezelwa kwezi ziphumo, akumangalisi ukuba i-caffeine inokuphucula ukusebenza komzimba ngo-11-12%, ngokomyinge (, 29).

Ke ngoko, kusengqiqweni ukuba nekomityi yekofu eyomeleleyo malunga nesiqingatha seyure ngaphambi kokuba uye ejimini.

Isishwankathelo I-Caffeine inokunyusa amanqanaba e-adrenaline kwaye ikhuphe ii-acid ezinamafutha kwizicwili zakho ezinamafutha. Ikwakhokelela kuphuculo olubonakalayo ekusebenzeni komzimba.

4. Iqulethe izondlo ezibalulekileyo

Uninzi lwezondlo kwiimbotyi zekhofi zenza indlela yazo kwikofu egqityiweyo.

Ikomityi enye yekofu iqulethe (21):

• Riboflavin (ivithamini B2): I-11% yeNgeniso yoSuku lwemihla ngemihla (i-RDI).
• I-Pantothenic acid (ivithamini B5): I-6% ye-RDI.
• Manganese kunye ne potassium: Iipesenti ezi-3 ze-RDI.
• Magnesium kunye niacin (ivithamini B3): 2% yeRDI.

Nangona oku kungakhange kubonakale ngathi yinto enkulu, uninzi lwabantu luyonwabela iikomityi ezininzi ngosuku-ukuvumela ezi zixa ukuba zongeze ngokukhawuleza.

Isishwankathelo Ikofu inezakha mzimba ezibalulekileyo, kubandakanya i-riboflavin, i-pantothenic acid, i-manganese, i-potassium, i-magnesium kunye ne-niacin.

5. Ngamana ungathoba umngcipheko wakho wohlobo lwesibini lweswekile

Uhlobo lwe-2 lweswekile yingxaki enkulu yezempilo, ngoku echaphazela izigidi zabantu kwihlabathi liphela.

Ibonakaliswa ngamanqanaba eswekile egazi aphakamileyo abangelwa kukunganyangeki kwe-insulin okanye amandla anciphisiweyo okufihla i-insulin.

Ngesizathu esithile, abo basela ikofu banomngcipheko ophungulwe kakhulu wohlobo lweswekile yesi-2.

Izifundo ziqaphele ukuba abantu abasela eyona kofu banomngcipheko ophantsi wama-23-50% wokufumana esi sifo. Olunye uphononongo lubonise ukuncitshiswa okuphezulu njenge-67% (22,,, 25, 26).

Ngokophononongo olukhulu lwezifundo ezili-18 zizonke ngabantu abangama-457,922, ikomityi nganye yekofu yemihla ngemihla yayinxulumene nomngcipheko omncinci we-7% wohlobo lwesifo seswekile ().

Isishwankathelo Izifundo ezininzi zokujonga zibonisa ukuba abo basela ikofu banomngcipheko ophantsi kakhulu wohlobo lweswekile yesi-2, imeko enzima echaphazela izigidi zabantu kwihlabathi liphela.

6. Ngamana ungakukhusela kwizifo ze-Alzheimer kunye ne-Dementia

Isifo se-Alzheimer sesona sifo siqhelekileyo sisifo se-neurodeergenerative kunye nesona sizathu siphambili sokudodobala kwengqondo kwihlabathi liphela.

Le meko ihlala ichaphazela abantu abangaphezu kweminyaka engama-65, kwaye akukho lunyango lwaziwayo.

Nangona kunjalo, zininzi izinto onokuzenza ukuthintela isifo ukuba singenzeki kwasekuqaleni.

Oku kubandakanya abarhanelwa abaqhelekileyo njengokutya okunempilo nokuzilolonga, kodwa ukusela ikofu kunokuba nokusebenza ngokukuko.

Izifundo ezininzi zibonisa ukuba abantu abasela ikofu bane-65% yomngcipheko ophantsi wesifo se-Alzheimer's (28,).

Isishwankathelo Abantu abasela ikofu banomngcipheko ophantsi kakhulu wokufumana isifo se-Alzheimer, esingunobangela ophambili wesifo sengqondo esixhalabisayo kwihlabathi liphela.

7. Ngamana unokunciphisa umngcipheko wakho weParkinson's

Isifo sikaParkinson sesesibini imeko ye-neurodegenerative, kanye emva kweAlzheimer's.

Kubangelwa kukusweleka kwee-dopamine-ezivelisa i-neurons kwingqondo yakho.

Njengakwi-Alzheimer's, akukho lunyango lwaziwayo, olwenza ukuba kubaluleke ngakumbi ukugxila kuthintelo.

Izifundo zibonisa ukuba abantu abasela ikofu banomngcipheko ophantsi kakhulu wesifo sikaParkinson, ngokunciphisa umngcipheko ukusuka kwi-32-60% (30, 31,, 33).

Kule meko, icaffeine ngokwayo ibonakala iluncedo, nanjengoko abantu abasela i-decaf bengenamngcipheko uphantsi weParkinson's ().

Isishwankathelo Abasela ikofu banokufikelela kumyinge ophantsi ongama-60% wokufumana isifo sikaParkinson, esisifo sesibini esixhaphakileyo se-neurodegenerative.

8. Ngamana Ungasikhusela Isibindi Sakho

Isibindi sakho lilungu elimangalisayo eliqhuba imisebenzi emininzi ebalulekileyo.

Izifo ezininzi eziqhelekileyo zichaphazela ikakhulu isibindi, kubandakanya i-hepatitis, isifo sesibindi esinamafutha kunye nezinye ezininzi.

Uninzi lwezi meko lunokukhokelela kwi-cirrhosis, apho isibindi sakho sithathelwa indawo kakhulu sisihlunu esibomvu.

Into enomdla kukuba, ikofu inokukhusela kwisifo sokuqina kwesibindi - abantu abasela iikomityi ezi-4 nangaphezulu ngemini banobungozi obungaphantsi kwama-80% (,,).

Isishwankathelo Abasela ikofu banomngcipheko ophantsi kakhulu wesifo sokuqina kwesibindi, esinokubangelwa zizifo ezininzi ezichaphazela isibindi.

9. Ngaba Ungalulwa Uxinzelelo kwaye Wenze Wonwabe

Ukudakumba kukuphazamiseka kwengqondo okungathethekiyo okubangela ukuba kuncitshiswe umgangatho wobomi.

Kuqheleke kakhulu, malunga ne-4.1% yabantu base-US okwangoku bahlangabezana neekhrayitheriya zoxinzelelo lweklinikhi.

Kwisifundo saseHarvard esapapashwa ngo-2011, abasetyhini ababesela i-4 okanye ngaphezulu kweekomityi zekofu ngemini babenomngcipheko ophantsi wama-20% wokudakumba ().

Olunye uphononongo kubantu abangama-208,424 bafumanise ukuba abo basela iikomityi ezi-4 nangaphezulu ngosuku ngama-53% amathuba okuba bazibulale ().

Isishwankathelo Ikofu ibonakala iwunciphisa umngcipheko wokudakumba kwaye inokuwunciphisa kakhulu umngcipheko wokuzibulala.

10. Ngamana kungangumngcipheko osezantsi weentlobo ezithile zomhlaza

Umhlaza sesinye sezizathu eziphambili zokufa kwabantu. Ibonakaliswa kukungalawuleki kokukhula kweseli emzimbeni wakho.

Ikofu ibonakala ngathi ikhusela kwiintlobo ezimbini zomhlaza: umhlaza wesibindi kunye nocolorectal.

Umhlaza wesibindi ungunobangela wesithathu ophambili wokubulala abantu abanomhlaza emhlabeni, ngelixa umhlaza wecolorectal ukwindawo yesine ().

Izifundo zibonakalisa ukuba abantu abasela ikofu banokufumana umngcipheko ophantsi we-40% womhlaza wesibindi (41, 42).

Ngokufanayo, isifundo esinye kubantu abangama-489,706 safumanisa ukuba abo basela iikomityi zekofu ezi-4-5 ngemini babenomngcipheko ophantsi we-15% womhlaza ().

Isishwankathelo Umhlaza wesibindi kunye nocolorectal zezesithathu nezesine ezibangela ukufa komhlaza kwihlabathi liphela. Abasela ikofu banomngcipheko osezantsi wabo bobabini.

11. Ayibangeli Isifo sentliziyo kunye noMeyi weStroke Risk Risk

Kuhlala kusithiwa ikhafeyini inokunyusa uxinzelelo lwegazi.

Oku kuyinyani, kodwa ngokunyuka kwe-3-4 mm / Hg kuphela, isiphumo sincinci kwaye sihlala siyasasazeka ukuba usela ikofu rhoqo (,).

Nangona kunjalo, inokuqhubeka kwabanye abantu, ke yigcine engqondweni ukuba unyuse uxinzelelo lwegazi (, 47).

Oko kuthethiweyo, izifundo azixhasi umbono wokuba ikofu inyusa umngcipheko wesifo sentliziyo (, 49).

Ngokuchasene noko, bukhona ubungqina bokuba abasetyhini abasela ikofu banokunciphisa umngcipheko (50).

Olunye uphononongo lukwabonisa ukuba abo basela ikofu banomngcipheko ophantsi wama-20% wokubetha (,).

Isishwankathelo Ikofu inokubangela ukunyuka okuncinci koxinzelelo lwegazi, oluhlala lincipha ngokuhamba kwexesha. Abasela ikofu abanabungozi bokwanda kwesifo sentliziyo kwaye banomngcipheko ophantsi kancinci wokubetha.

12. Ngamana angakunceda uphile ixesha elide

Ngenxa yokuba abo basela ikofu kunqabile ukuba bafumane izifo ezininzi, iyavakala into yokuba ikofu inokukunceda uphile ixesha elide.

Izifundo ezininzi zokujonga zibonisa ukuba abo basela ikofu banomngcipheko omncinci wokufa.

Kwizifundo ezibini ezikhulu kakhulu, ukusela ikofu kunxulunyaniswa ne-20% yokunciphisa umngcipheko wokufa emadodeni kwaye i-26% yehlise umngcipheko wokufa kwabafazi, ngaphezulu kweminyaka eyi-18-24 iminyaka ().

Esi siphumo sibonakala somelele kubantu abane-2 yeswekile. Kwisifundo esinye seminyaka engama-20, abantu abanesifo seswekile abasele ikofu babenomngcipheko we-30% wokufa (54).

Isishwankathelo Izifundo ezininzi zibonisa ukuba abantu abasela ikofu baphila ixesha elide kwaye banomngcipheko omncinci wokufa ngaphambi kwexesha.

13. Owona Mthombo mkhulu wee-Antioxidants kwi-Western Diet

Kubantu abatya ukutya okuqhelekileyo kwaseNtshona, ikofu inokuba yenye yezona zinto zisempilweni kukutya kwabo.

Kungenxa yokuba ikofu iphezulu kakhulu kwii-antioxidants. Izifundo zibonisa ukuba abantu abaninzi bafumana ii-antioxidants ezininzi kwikofu kunakwiziqhamo kunye nemifuno zidityanisiwe (,, 57).

Ngapha koko, ikofu inokuba sesinye sezona ziselo zisempilweni emhlabeni.

Isishwankathelo Ikofu ityebile kwii-antioxidants ezinamandla, kwaye abantu abaninzi bafumana ii-antioxidants ezivela kwikofu kunakwiziqhamo kunye nemifuno edibeneyo.

Umgca osezantsi

Ikofu sisiselo esidume kakhulu kwihlabathi liphela esiqhayisa ngezibonelelo ezithile zempilo.

Ayisiyiyo kuphela ikomityi yakho yejoe enokukunceda uzive unamandla ngakumbi, utshise amanqatha kwaye uphucule ukusebenza komzimba, inokunciphisa umngcipheko weemeko ezininzi, ezinje ngohlobo lweswekile 2, umhlaza kunye nesifo i-Alzheimer kunye nesifo sikaParkinson.

Ngapha koko, ikofu inokude inyuse nobomi obude.

Ukuba uyayonwabela incasa yayo kwaye uyayinyamezela imixholo yayo ye-caffeine, unganqikazi ukuzithululela ikomityi okanye ngaphezulu imini yonke.