Umxholo wenqaku
Ekupheleni kosuku lomsebenzi oludinisayo, kuthekani ngokuhlala phambi komabonwakude kwaye ube nekomityi yekofu uphakamise iinyawo zakho?
Yingcamango enkulu yokuphumla. Ngokuchasene nenkolelo ethandwayo, ikofu, iqhawe le ngcamango ethuthuzelayo, ineenzuzo ezininzi eziqinisekisiweyo.
Okoko nje ungagqithisi, kunjalo. Kanye njengokuba into eninzi kakhulu iyingozi, ngoko ke ikofu eninzi kakhulu ukuba kufuneka ibe sisiphumo sokusetyenziswa ngokugqithiseleyo okuye kwafaka ingcamango yokuba "ukusela ikofu kuyingozi" iminyaka.
Ikofu sisiselo esinenzuzo yokwenyani yempilo xa isetyenziswe ngokuchanekileyo. Iqulethe izondlo ezinempilo kunye ne-antioxidants.
Isicelo "Ingaba ukusela ikofu kuyingozi", "ikofu iyawatshisa amanqatha", "ingaba ukusela ikofu kukwenza wehle emzimbeni", "zithini izibonelelo zokusela ikofu" Iimpendulo kwimibuzo edla ngokubuzwa njenge...
Ziziphi iiNzuzo zokuSela ikofu?
Iqulethe i-antioxidants enamandla
Imizimba yethu isoloko ihlaselwa ngama-radicals asimahla anokonakalisa iimolekyuli ezibalulekileyo ezifana neeprotheni kunye neDNA.
I-Antioxidants inokunciphisa i-radicals yamahhala, ngaloo ndlela ikhusela ukuguga kunye nezifo ezininzi, kubandakanywa nomhlaza, obangelwa ngokuyinxenye kuxinzelelo lwe-oxidative.
Ikofu isityebi ngakumbi kwii-antioxidants ezininzi ezinamandla, kubandakanya i-hydrocinnamic acids kunye ne-polyphenols.
I-Hydrocinnamic acids iyasebenza kakhulu ekunciphiseni i-radicals yamahhala kunye nokuthintela uxinzelelo lwe-oxidative.
Inika amandla kwaye iphucule imisebenzi yengqondo
Ikofu inyusa izinga lamandla akho kwaye ikwenza uzive ungadinwa kangako. I-caffeine evuselelayo efumaneka kwikofu yeyona nto isetyenziswa kakhulu kwi-psychoactive ehlabathini.
emva kokusela ikofu icaffeineifunxwa egazini. Ukusuka apho idluliselwa kwingqondo kwaye ukudubula kwee-neuron kwingqondo kuyanda.
Uphononongo lubonisa ukuba ukusela ikofu elawulwayo kuphucula imisebenzi yobuchopho njengememori, imo, ukuphaphama, amanqanaba amandla, kunye nokusebenza kwengqondo.
Ikofu inceda ukutshisa amanqatha
Ngaba ubusazi ukuba icaffeine isetyenziswa kwizongezo zokutshisa amanqatha ezorhwebo?
Kukho isizathu esibambekayo soku. I-caffeine inceda ukutshisa amanqatha ngokwemvelo. Izifundo ezahlukeneyo zikwabonisa ukuba i-caffeine yonyusa izinga le-metabolic.
Inceda ukuphucula ukusebenza komzimba
I-caffeine yonyusa izinga le-adrenaline egazini. Iqinisekisa ukukhululwa kwe-fatty acids kwii-adipose tissues. Ngoko ke, kunenzuzo ukusela ikofu isiqingatha seyure ngaphambi kokuba uqale ukuzilolonga.
Ikofu inezondlo ezibalulekileyo
Ikofu iqulethe izondlo ezininzi ezibalulekileyo, kuquka i-riboflavin, i-pantothenic acid, i-manganese, i-potassium, i-magnesium kunye ne-niacin.
Ikofu inciphisa umngcipheko wohlobo lwe-II yeswekile
I-Type II diabetes yingxaki enkulu yezempilo echaphazela abantu abamalunga nezigidi ezingama-300 kwihlabathi liphela. ukumelana ne-insulin Sisifo esibonakaliswa yishukela ephezulu yegazi.
Uphononongo lufumene ukuba abasela ikofu banomngcipheko ophantsi wama-23-50% wokuphuhlisa esi sifo.
Ibonelela ngokhuseleko kwisifo sika-Alzheimer
Isifo i-Alzheimer sihlala sichaphazela abantu abangaphezulu kweminyaka engama-65 kwaye ngelishwa akukho nyango lwaziwayo.
Nangona kunjalo, unokuthintela okanye ulibazise esi sifo ngemisebenzi efana nokutya okunempilo kunye nokuzilolonga.
Ungongeza ikofu eselwayo kwizinto onokuzenza. Uphononongo lufumene ukuba abasela ikofu banomngcipheko ophantsi wama-65% wokuphuhlisa esi sifo.
Yehlisa umngcipheko weParkinson
I-Parkinson's ibangelwa kukufa kwee-neuron ezivelisa i-dopamine ebuchotsheni. Kanye njenge-Alzheimer's, akukho nyango lwaziwayo. Kuye kwamiselwa ukuba abo badla ikofu bahlala benomngcipheko ophantsi we-60% wokuphuhlisa esi sifo.
Uneziphumo ezikhuselayo kwisibindi
Isibindi lilungu elimangalisayo elenza amakhulukhulu emisebenzi ebalulekileyo emzimbeni. Izifo eziqhelekileyo ezifana ne-hepatitis kunye nezifo zesibindi ezinamafutha zichaphazela eli lungu. Enye yezi, i-cirrhosis, ibeka umngcipheko ophantsi wama-80% kubantu abasela ikofu.
Inceda ukuziva wonwabile ngokulwa nokudakumba
Uxinzelelo Kukuphazamiseka kwengqondo okunzulu okunciphisa umgangatho wobomi kwaye sisifo esiqhelekileyo. Ikofu ithoba umngcipheko wokudakumba kwaye inciphisa ukuzibulala.
Abasela ikofu abanakufane bafumane ezinye iintlobo zomhlaza
Umhlaza sisifo esibangela ukufa kwabantu abaninzi ehlabathini kwaye sibangelwa kukukhula okungalawulekiyo kweeseli. Uphononongo lufumene ukuba abasela ikofu banomngcipheko omncinci wokuba nomhlaza wesibindi kunye nomhlaza wekoloni (umhlaza we-colorectal).
Yehlisa umngcipheko wesifo sentliziyo kunye nestroke
Kudla ngokubangwa ukuba icaffeine inyusa uxinzelelo lwegazi. Oku kuyinyaniso, kodwa umphumo uncinci kwaye uyanyamalala emva kokusela ikofu. Kuye kubalwa ukuba abaphuzi bekhofi banomngcipheko omncinci wesifo senhliziyo kunye nesifo.
icoca isisu
Isisu lilungu eliqhuba konke ukutya okusetyenzisiweyo. Ngelixa usenza lo msebenzi ubalulekileyo, isisu sityekele kakhulu ekuqokeleleni ityhefu.
Ikofu liyeza eligqwesileyo elinceda ekususeni zonke iityhefu ezisesiswini ngomchamo. umchamoYeka; yiyo loo nto abantu abaninzi bechama rhoqo emva kokusela iikomityi ezimbalwa zekofu.
Ngoko ke, sisiselo esigqwesileyo sokukhupha isisu kwaye sisenze sibe nempilo.
Ikhusela kwigawuthi
IGoutluhlobo lwe-arthritis ehambelana nokuvuvukala kunye neentlungu. IGout ibangela ukuqaqamba kwamalungu kunye nokuqokelelana kwe-uric acid kumalungu ngenxa yokunyuka kwamanqanaba e-uric acid egazini.
Umthamo ophezulu we-antioxidants ofunyenwe kwikofu unceda ukususa uric acid engaphezulu kwaye ukhulula kakhulu iimpawu zegout. Abantu abasela ikofu rhoqo banomngcipheko ophantsi wama-57% wokuphuhlisa i-gout.
Ikofu ikhuthaza ubomi obude
Kukho izifundo ezibonisa ukuba umngcipheko wokufa ngequbuliso uphantsi kwabasela ikofu. Ubomi obude bukulindele ngekofu.
Iinzuzo zekofu esikhumbeni
Inciphisa ukubunjwa kwe-cellulite
Ikofu inokunceda ukunciphisa ukubonakala kwe-cellulite eluswini. Iyanciphisa i-cellulite ngokunciphisa imithwalo yegazi phantsi kwesikhumba kunye nokuphucula ukuhamba kwegazi jikelele.
Inefuthe elichasayo lokuguga
Ukuxubha ikofu ngokuthe ngqo esikhumbeni kunokunceda ukunciphisa ukubonakala kwamabala elanga, ubomvu, kunye nemigca emihle.
Ikhusela umhlaza wolusu
Ikofu ngumthombo otyebileyo wevithamin B3 (niacin), ngenxa yokuqhekeka kwekhompawundi ebalulekileyo ebizwa ngokuba yi-trigonelline.
Nangona kunjalo, i-trigonellin yohlulwa ibe yi-niacin emva kokuba iimbotyi zekofu zigcadiwe. Ngokutsho kweSiseko soMhlaza woLusu, i-niacin inokuba luncedo ekuthinteleni umhlaza wolusu ongeyo-melanoma.
Ixhasa unyango lwe-acne
Kwimeko yamanxeba okanye ukusuleleka rhoqo kwesikhumba, ukusetyenziswa kwekhofi rhoqo kunokunceda ukulwa neengxaki ezibangelwa yibhaktheriya eyingozi. I-CGAS kwikofu inezo zombini i-anti-inflammatory kunye ne-anti-bacterial properties.
Idityaniswe ne-exfoliation yendalo yeendawo zekofu, zonke ezi zibonelelo zinokulwa ngokudibeneyo ne-acne.
Ukunciphisa izangqa ezimnyama phantsi kwamehlo
KI-ahve inokunceda ukunyanga izangqa ezimnyama ezinenkani phantsi kwamehlo. Oku kungenxa yokuba umxholo we-caffeine kwikofu kucingelwa ukuba unceda ukwandisa imithambo yegazi, enegalelo kwizangqa ezimnyama.
Ukusebenzisa ikofu kwizangqa ezimnyama phantsi kwamehlo:
– Xuba isiqingatha itispuni sendawo yekofu kunye neoli yomnquma. Yongeza amathontsi ambalwa amanzi ukwenza intlama encinane esandleni sakho.
– Cofa ngobunono phantsi kwamehlo akho ngaphandle kokuhlikihla.
– Yiyeke umxube uhlale imizuzu emihlanu ukuya kwelishumi.
– Hlamba imaski ngamanzi okanye wosule ngobunono ngelaphu elithambileyo. Phinda rhoqo njengoko kufuneka.
Ibonelela ngokhathalelo lwasemva kwelanga
Iinzuzo ezifanayo zokulwa nokuguga zekofu zingasetyenziselwa ukunakekelwa emva kwelanga ngokunjalo. Into ebalulekileyo apha kukunyamekela ulusu olutshiswe lilanga ngendlela enokuthi ikhululeke.
Unyango lwesikhumba olusekwe ikofu ekutshisweni lilanga lunokwenziwa ngoku:
– Lungiselela ikomityi yekofu entsha. Emva koko uhlambulule ngamanzi abandayo.
– Beka ilaphu elithambileyo okanye itawuli yephepha emanzini kwaye ujike nakuphi na okugqithisileyo.
– Gcoba ngobunono ilaphu kwiindawo ezichaphazelekayo eluswini.
- Phinda amaxesha amaninzi ngemini de ubomvu kunye nokudumba kuqale ukuncipha.
Ngaba ukusela ikofu kukwenza ube buthathaka?
I-caffeine yeyona nto isetyenziswa kakhulu kwihlabathi. Kubandakanya ikofu, isoda, iti, iziselo zamandla kunye netshokholethi iziselo kunye nokutya okuqulethe i-caffeine ithandwa kakhulu.
Abantu bahlala bexela ukuba batya icaffeine njengoko ibanika amandla kwaye inyusa amanqanaba abo okuphaphama.
Nangona kunjalo, iinzuzo ze-caffeine malunga nokunciphisa umzimba ziye zafundwa. Kukho ubungqina bokuba i-caffeine ivuselela i-metabolism kwaye icinezela ukutya.
Ikofu iqulethe izivuseleli
coffee iinkozoIzinto ezininzi ezisebenzayo zebhayoloji eziqulethwe kuyo zijika zibe sisiselo sokugqibela.
Okumbalwa kunokuchaphazela imetabolism:
Icaffeine: Eyona stimulant yekofu.
Theobromine: Eyona nto ivuselelayo kwi-cocoa; Ikwafumaneka nakwimali encinci kwikofu.
Theophylline: Esinye isivuseleli esifumaneka kwi-cocoa kunye nekofu; Isetyenziselwa ukunyanga isifo sombefu.
Iasidi yeChlorogenic: Yenye yezinto eziphambili zebhayoloji esebenzayo kwikofu; Inokunceda ukucothisa ukufunxwa kweecarbohydrates.
Eyona nto ibalulekileyo kwezi caffeine, leyo inamandla kakhulu kwaye sele ifundwe ngokucokisekileyo.
Icaffeine isebenza ngokuthintela i-neurotransmitter ebizwa ngokuba yi-adenosine.
I-caffeine yandisa ukudutyulwa kwee-neurons ngokuthintela i-adenosine kunye nokukhululwa kwee-neurotransmitters ezifana ne-dopamine kunye ne-norepinephrine. Oku kukwenza uzive unamandla kwaye uphaphile.
Ngenxa yoku, ikofu inceda ukuhlala isebenza. Inokunyusa ukusebenza komthambo nge-11-12% ngokomyinge.
Ikofu ineekhalori eziphantsi
Xa uzama ukunciphisa umzimba, kuyimfuneko ukudala i-calorie deficit. Unokwenza oku ngokwandisa umsebenzi womzimba okanye ukutya iikhalori ezimbalwa.
Indlela elula yokunciphisa i-calorie intake kukusela iziselo eziphantsi kweekhalori. Umzekelo, ukutshintsha ikomityi enye (1 ml) yesiselo esinekhalori eninzi, iswekile-swekile kunye nomlinganiselo ofanayo wamanzi kunokukhokelela ekunciphiseni ubunzima beekhilogram ezi-240 (6 kg) kwiinyanga ezi-4.
Ikofu ngokwayo sisiselo esinekhalori ephantsi kakhulu. Enyanisweni, kukho iikhalori ezi-1 kuphela kwikomityi enye (240 ml) yekofu evundiweyo.
Nangona kunjalo, ikofu iqulethe le mali encinci yeekhalori ukuba uyayisela imnyama, ngaphandle kokufaka iswekile, ubisi okanye naziphi na ezinye izithako.
Thatha indawo yeziselo ezineekhalori eziphezulu ezifana nesoda, ijusi, okanye ubisi lwetshokholethi ngekofu emnyama ukunciphisa inani elipheleleyo lekhalori kunye nokutshisa amanqatha.
Ikofu ivuselela izicubu ze-adipose
I-caffeine ithumela imiqondiso ngokuthe ngqo kwiiseli ezinamafutha, ivuselela inkqubo ye-nervous ukuba itshise amanqatha. I-caffeine yenza ukuba i-fatty acids yamahhala egazini ifumaneke, ivumela ukuba izicubu ezinamafutha zitshiswe.
Ikofu ikhawulezisa imetabolism
Izinga le-Metabolic linani leekhalori ezitshisiweyo ekuphumleni. Izinga eliphezulu lemetabolism yinto ebalulekileyo ekulahlekeni kobunzima.
Kodwa ukuba nemetabolism ekhawulezileyo ayingomsebenzi olula.
Izifundo zixhasa ukuba ikofu yonyusa izinga le-metabolic nge-3-11%. Ukunyusa izinga le-metabolic kuthetha ukuba amafutha atshiswa ngokukhawuleza.
Ngexesha elifanayo, uphando lubonisa ukuba i-caffeine iphucula ukusebenza komthambo nge-11-12%. Ngenxa yesi sizathu, kucetyiswa ukuba usele ikofu isiqingatha seyure ngaphambi kokuba uqale umsebenzi.
I-caffeine iyanciphisa umdla wokutya
I-caffeine inokunceda ukunciphisa umdla wokutya.
Ukuthanda ukutya kulawulwa zizinto ezininzi ezahlukeneyo, kubandakanya ukubunjwa kwesondlo sokutya, amahomoni, kunye namanqanaba omsebenzi. Ukusela ikofu enecaffeine, ihomoni yendlala ghrelin inokunciphisa amanqanaba.
Ukongeza, uphando lubonisa ukuba ukusela ikofu ene-caffeinated kunokunciphisa inani leekhalori ozisebenzisayo imini yonke xa uthelekisa nokungayiseli.
Iba buthathaka ekuhambeni kwexesha
I-caffeine ikhuthaza ukutshiswa kwamafutha ngokwandisa izinga lokunciphisa umzimba kwixesha elifutshane. Kodwa apha ndifuna ukutsala ingqalelo kwiinkcukacha ezincinci. Abantu bahlakulela ukunganyangeki kwimiphumo ye-caffeine ngokuhamba kwexesha.
Ngamanye amazwi, ifuthe elivuthayo le-caffeine linokuhla kwabo basela ikofu ixesha elide. Ekuhambeni kwexesha, inokuba nolu mphumo lulandelayo kuphela: Unokunciphisa umzimba ngokulula ngakumbi kuba ivala umdla wakho wokutya.
Umzekelo; Ukuba usela ikofu endaweni yeziselo ezinekhalori ephezulu, uya kufumana ubuncinane iikhalori ezingama-200 ngaphantsi. Kule meko, i-caffeine inokusebenza ekulahlekeni kwesisindo malunga nokunciphisa i-calorie intake.
Ukuze uzuze kwimiphumo ye-caffeine kwixesha elide, unokusela ikofu kwiiveki ezi-2 kwaye uthathe ikhefu kwiiveki ezimbini.
Iingozi zokusela ikofu kakhulu
Nangona iinzuzo zekofu zingenakubalwa, kukho iziphumo ezibi zokusela ikofu kakhulu.
I-caffeine ifunyenwe ibangela ezinye iimeko zempilo ezinobungozi, ngakumbi kubantu abanomdla kwi-caffeine.
– Kuba ikofu ineasidi kakhulu, ibangela isitshisa kunye neasidi. Le ngenye yeziphumo ezibi eziqhelekileyo zekofu. Ikofu ikwafunyaniswa ukuba ibangela izilonda zesisu ngokonakalisa ulunwe lwesisu kunye namathumbu.
-Nangona i-caffeine isisiphuculi somoya esidumileyo, ikwanxulunyaniswa nokwanda kwamanqanaba oxinzelelo lwehomoni emzimbeni. Oku kubangela ukungazinzi kunye nokuxhalaba.
- Ikofu yi-diuretic egqwesileyo, kodwa xa isetyenziswe ngokugqithisileyo, inokubangela ukuphelelwa ngamanzi emzimbeni kunye nokudinwa. Iyakwazi ukufunxa ukufuma kwesikhumba kwaye ibangele ukomisa kwesikhumba kunye noburhabaxa.
-I-caffeine yenye yezona zinto zibangela ukuphuthelwa, njengoko inyusa ukuphaphama. Kunconywa ukusela ikomityi yokugqibela yekofu ubuncinane kwiiyure ezi-6 ngaphambi kokulala.
-Abanye abantu banomdla ngakumbi kwi-caffeine. Abantu abangayisebenzisi rhoqo ikofu baya kuba novelwano ngakumbi kwimiphumo ye-caffeine.
Ukunciphisa umzimba ngendlela enempilo, kufuneka ugxininise kwiprogram yokutya efanelekileyo kunye nokuzivocavoca. Ukuba ungeze ikofu kule nkqubo, uya kwenza kube lula ukunciphisa umzimba.
Ukusela ikofu kunciphisa umdla kwabanye abantu. Ikuchaphazela njani wena?
Amanqaku ekufanele uwafunde
