Kutheni ikofu ilungile kuwe? Nazi izizathu ezi-7

Umxholo

• 1. Ikofu Inokukwenza Ubuchule
• 2. Ikofu inokukunceda utshise amanqatha kwaye iphucule ukusebenza komzimba
• 3. Ikofu inokuthi yehlise umngcipheko wakho wohlobo lwesibini lweswekile
• 4. Ikofu inokuthi yehlise umngcipheko we-Alzheimer's kunye neParkinson
• 5. Ikofu inokuba ilunge kakhulu kwisibindi sakho
• 6. Ikofu inokuthi inciphise umngcipheko wokufa ngaphambi kwexesha
• 7. Ikofu ilayishwe izondlo kunye neAntioxidants
• Umgca osezantsi

Ikofu ayisiyonto imnandi kwaye inika amandla - inokuba ilunge kakhulu kuwe.

Kwiminyaka yakutshanje nakwimashumi eminyaka, izazinzulu ziye zafunda iziphumo zekofu kwiinkalo ezahlukeneyo zempilo. Iziphumo zabo khange zibe mfutshane kokumangalisayo.

Nazi izizathu ezisixhenxe zokuba ikofu inokuba sesinye sezona ziseli zisempilweni emhlabeni.

1. Ikofu Inokukwenza Ubuchule

Ikofu ayigcini nje ngokukugcina uphaphile- inokukwenza ukuba ukrelekrele.

Into esebenzayo kwikofu yi-caffeine, ekhuthazayo kunye neyona nto ixhaphakileyo exhaphake ingqondo ehlabathini.

I-Caffeine isebenza kwingqondo yakho ngokuthintela iziphumo ze-neurotransmitter inhibitory ebizwa ngokuba yi-adenosine.

Ngokuthintela iimpembelelo ze-adenosine, i-caffeine inyusa ukudubula kwe-neuronal kwingqondo kunye nokukhululwa kwezinye ii-neurotransmitters ezinjenge-dopamine kunye ne-norepinephrine (1,).

Izifundo ezininzi ezilawulwayo ziye zavavanya iziphumo zecaffeine kwingqondo, zibonisa ukuba icaffeine inokuphucula okwethutyana imood, ixesha lokuphendula, inkumbulo, ukuphaphama kunye nokusebenza kwengqondo ngokubanzi (3).

Ngolwazi oluthe kratya malunga nezibonelelo ezinokubakho zekofu kwimpilo yengqondo, jonga eli nqaku.

I-caffeine ibhloka i-neurotransmitter engavimbeli kwingqondo, enefuthe lokukhuthaza. Izifundo ezilawulwayo zibonisa ukuba icaffeine iphucula imeko yeemvakalelo kunye nokusebenza kwengqondo.

2. Ikofu inokukunceda utshise amanqatha kwaye iphucule ukusebenza komzimba

Kukho isizathu esihle sokuba kutheni uya kufumana i-caffeine kwiindawo ezininzi zokuthengisa ezitshisa amafutha.

I-caffeine, ngokuyinxenye ngenxa yempembelelo yayo evuselelayo kwinkqubo ye-nervous system, zombini iphakamisa imetabolism kwaye inyuse i-oxidation ye-fatty acids (,,).

Inokuphucula ukusebenza kweembaleki ngeendlela ezininzi, kubandakanya ngokuhlanganisa iiasidi ezinamanqatha kwizicwili ezinamafutha (,).

Kuhlalutyo olwahlukileyo lwe-meta, i-caffeine yafunyanwa ikhulisa ukusebenza kwe-11-12%, kwi-avareji (, 10).

I-Caffeine inyusa i-metabolic rate kwaye inceda ekuhlanganiseni ii-acid ezinamafutha kwizicwili ezinamafutha. Inokuphucula ukusebenza komzimba.

3. Ikofu inokuthi yehlise umngcipheko wakho wohlobo lwesibini lweswekile

Uhlobo lwe-2 lweswekile sisifo esinxulumene nendlela yokuphila esifikelele kumanqanaba obhubhane. Iye yanda ngokuphindwe kalishumi kumashumi ambalwa eminyaka kwaye ngoku ihlupha malunga nezigidi ezingama-300 zabantu.

Esi sifo sibonakaliswa ngamanqanaba aphezulu eswekile yegazi ngenxa yokunganyangeki kwe-insulin okanye ukungakwazi ukuvelisa i-insulin.

Kwizifundo zokujonga, ikofu ibisoloko inxulunyaniswa nomngcipheko ophantsi wohlobo lweswekile yesi-2. Ukuncitshiswa komngcipheko ukusuka kuma-23% ukuya kuthi ga kwiipesenti ezingama-67 (,, 13,).

Inqaku lokuphononongwa okukhulu lijonge kwizifundo ze-18 kunye nenani labathathi-nxaxheba abangama-457,922. Ikomityi nganye yekofu ngosuku yanciphisa umngcipheko wohlobo lweswekile yesi-2 nge-7%. Okukhona abantu besela ikofu, kokukhona behlisa umngcipheko ().

Ukusela ikofu kunxulunyaniswa nomngcipheko owehliswe kakhulu wohlobo lweswekile yesi-2. Abantu abasela iikomityi ezininzi ngosuku abanamathuba okuba nesifo seswekile.

4. Ikofu inokuthi yehlise umngcipheko we-Alzheimer's kunye neParkinson

Ayipheleli ekubeni ikofu ikwenze ulumke kwixesha elifutshane, kodwa inokukhusela nengqondo yakho ebudaleni.

Isifo se-Alzheimer sesona sifo siqhelekileyo sisifo se-neurodeergenerative kwihlabathi kunye nesizathu esiphambili sokudodobala kwengqondo.

Kwizifundo ezinokubakho, abantu abasela ikofu banomngcipheko ophantsi we-60% we-Alzheimer's kunye ne-dementia (16).

I-Parkinson sesibini isifo esixhaphakileyo se-neurodegenerative, esibonakaliswa kukufa kwe-dopamine-evelisa ii-neurons kwingqondo. Ikofu inokuwunciphisa umngcipheko weParkinson ngama-32-60% (17,, 19, 20).

Ikofu inxulunyaniswa nomngcipheko ophantsi kakhulu wesifo sengqondo esixhalabisayo kunye nokuphazamiseka kwemithambo-luvo i-Alzheimer's kunye neParkinson.

5. Ikofu inokuba ilunge kakhulu kwisibindi sakho

Isibindi lilungu elimangalisayo eliqhuba amakhulu emisebenzi ebalulekileyo emzimbeni wakho.

Isesichengeni kwimingxunya yokutya yale mihla, njengokutya kakhulu utywala okanye i-fructose.

I-Cirrhosis sisigaba sokuphela somonakalo wesibindi obangelwa zizifo ezinjengotywala kunye ne-hepatitis, apho izicwili zesibindi ziye zatshintshwa ubukhulu becala zizicubu ezibomvu.

Izifundo ezininzi zibonise ukuba ikofu inokuwunciphisa umngcipheko wokuqina kwesibindi ngama-80%. Abo basela i-4 okanye ngaphezulu kweekomityi ngemini baziva besona siphumo sinamandla (21, 22,).

Ikofu inokuwunciphisa umngcipheko womhlaza wesibindi nge-40% (24, 25).

Ikofu ibonakala ngathi iyazikhusela kwizifo ezithile zesibindi, ukunciphisa umngcipheko womhlaza wesibindi nge-40% kunye nokuqina kwesibindi nge-80%.

6. Ikofu inokuthi inciphise umngcipheko wokufa ngaphambi kwexesha

Abantu abaninzi basabonakala ngathi bacinga ukuba ikofu ayinampilo.

Oku akumangalisi, kuba kuqhelekile ukuba ubulumko obuqhelekileyo bube kukuphikisana noko kuthethwa zizifundo.

Kodwa ikofu inokukunceda uphile ixesha elide.

Kwisifundo esikhulu esiza kubakho, sokujonga, ukusela ikofu kunxulunyaniswa nomngcipheko osezantsi wokufa ngabo bonke oonobangela ().

Esi siphumo sibaluleke kakhulu kubantu abanesifo seswekile sesi-2. Olunye uphononongo lubonise ukuba abantu abasela ikofu banomngcipheko ophantsi wama-30% wokufa kwisithuba seminyaka engama-20 ().

Ukusela ikofu kunxulunyaniswa nomngcipheko osezantsi wokufa kwizifundo ezinokubakho, ngakumbi kubantu abanesifo seswekile sesi-2.

7. Ikofu ilayishwe izondlo kunye neAntioxidants

Ikofu ayingamanzi amnyama nje.

Uninzi lwezondlo kwiimbotyi zekofu ziyenza ibe sisiselo sokugqibela, esinexabiso elifanelekileyo leevithamini kunye neeminerali.

Ikomityi enye yekofu iqulethe (28):

• I-6% ye-RDA ye-pantothenic acid (ivithamini B5)
• I-11% ye-RDA ye-riboflavin (ivithamini B2)
• I-2% ye-RDA ye-niacin (B3) kunye ne-thiamine (B1)
• I-3% ye-RDA ye potassium kunye nemanganizi

Ingangabonakali ininzi, kodwa ukuba usela iikomityi zekofu ngemini ngokukhawuleza iyongeza.

Kodwa ayisiyiyo yonke loo nto. Ikofu ikwanazo nezixa ezikhulu ze-antioxidants.

Ngapha koko, ikofu yenye yezona zinto zinamandla zokulwa i-antioxidants kwindlela yokutya yaseNtshona, ngaphandle kwezona ziqhamo kunye nemifuno (,, 31).

Ikofu iqulethe inani elifanelekileyo leevithamini kunye neeminerali. Ikwayenye yeyona mithombo mikhulu ye-antioxidants kwisidlo sangoku.

Umgca osezantsi

Nangona ukulinganiselwa kwekofu kulunge kuwe, ukusela kakhulu kunokuba kunokuba yingozi.

Kwakhona, gcinani engqondweni ukuba obunye ubungqina abunamandla. Uninzi lwezifundo ezilapha ngasentla beziqwalaselwe ngokwendalo. Ezi zifundo zingabonisa ubudlelwane kuphela, kodwa azinakho ukungqina ukuba ikofu ibangele izibonelelo.

Ukuba ufuna ukuqinisekisa izibonelelo zempilo yekofu, kuphephe ukongeza iswekile. Kwaye ukuba ukusela ikofu kuhlala kuchaphazela ukulala kwakho, musa ukusela emva kwentsimbi yesibini emva kwemini.

Kodwa ekugqibeleni, inye into ebambekayo: ikofu inokuba sesona siselo sinempilo ehlabathini.