Ingabe Ukuphuza Ikhofi Kwenza Ube Buthaka? Izinzuzo Nezingozi Zokuphuza Ikhofi

Ekupheleni kosuku lomsebenzi olukhathazayo, kuthiwani ngokuhlala phambi kwe-TV futhi uphuze inkomishi yekhofi uphakamise izinyawo?

Kungumqondo omuhle wokuphumula. Ngokuphambene nenkolelo evamile, ikhofi, iqhawe lalo mbono oduduzayo, linezinzuzo eziningi ezifakazelwe.

Inqobo nje uma ungeqisi, kunjalo. Njengoba nje yonke into eningi iyingozi, kanjalo nekhofi eliningi kakhulu ukuthi kufanele kube umphumela walokhu kuphuzwa ngokweqile okufake umqondo wokuthi "ukuphuza ikhofi kuyingozi" iminyaka.

Ikhofi yisiphuzo esinezinzuzo zangempela zezempilo uma sisetshenziswe ngendlela efanele. Iqukethe imisoco enempilo nama-antioxidants. 

lapha "Ingabe ukuphuza ikhofi kuyingozi", "ingabe ikhofi liyashisa amafutha", "ingabe ukuphuza ikhofi kukwenza wehlise isisindo", "ziyini izinzuzo zokuphuza ikhofi" Izimpendulo zemibuzo evame ukubuzwa njengokuthi...

Yiziphi Izinzuzo Zokuphuza Ikhofi?

Iqukethe ama-antioxidants anamandla

Imizimba yethu ihlale ihlaselwa ama-radicals mahhala angalimaza ama-molecule abalulekile njengamaprotheni kanye ne-DNA.

Ama-Antioxidants anganciphisa ama-radicals mahhala, ngaleyo ndlela avikele ekugugeni nasezifo eziningi, kuhlanganise nomdlavuza, okuyingxenye ebangelwa ukucindezeleka okwenziwe nge-oxidative.

Ikhofi licebile ikakhulukazi kuma-antioxidants amaningi anamandla, okuhlanganisa ama-hydrocinnamic acid nama-polyphenols.

Ama-Hydrocinnamic acids asebenza kahle kakhulu ekunciphiseni ama-radicals mahhala futhi avimbele ukucindezelwa kwe-oxidative.

Inika amandla futhi ithuthukise imisebenzi yengqondo

Ikhofi linyusa izinga lakho lamandla futhi likwenza uzizwe ungakhathali. Isikhuthazi se-caffeine esitholakala ekhofini siyisithako esisetshenziswa kakhulu se-psychoactive emhlabeni.

ngemva kokuphuza ikhofi i-caffeineimuncwa egazini. Ukusuka lapho idluliselwa ebuchosheni futhi ukudubula kwama-neurons ebuchosheni kuyanda.

Ucwaningo lubonisa ukuthi ukuphuza ikhofi okulawulwayo kuthuthukisa imisebenzi yobuchopho njengenkumbulo, isimo sengqondo, ukuqapha, amazinga wamandla, nokusebenza kwengqondo. 

Ikhofi lisiza ukushisa amafutha

Ubuwazi ukuthi i-caffeine isetshenziswa ezithanjeni ezishisa amafutha?

Kunesizathu esihle salokhu. I-caffeine isiza ukushisa amafutha ngokwemvelo. Ucwaningo oluhlukahlukene luphinde lubonise ukuthi i-caffeine inyusa izinga lokugayeka kokudla.

Isiza ukuthuthukisa ukusebenza komzimba

I-caffeine inyusa izinga le-adrenaline egazini. Iqinisekisa ukukhululwa kwama-fatty acids ezicubu ze-adipose. Ngakho-ke, kunenzuzo ukuphuza ikhofi isigamu sehora ngaphambi kokuqala ukuzivocavoca.

Ikhofi iqukethe imisoco ebalulekile

Ikhofi iqukethe imisoco eminingi ebalulekile, okuhlanganisa i-riboflavin, i-pantothenic acid, i-manganese, i-potassium, i-magnesium ne-niacin.

Ikhofi inciphisa ingozi yohlobo lwesifo sikashukela sohlobo II

Isifo sikashukela sohlobo lwesibili siyinkinga enkulu yezempilo njengamanje ethinta cishe abantu abayizigidi ezingama-300 emhlabeni jikelele. ukumelana ne-insulin Kuyisifo esibonakala ngoshukela ophezulu. 

Ucwaningo luthole ukuthi abaphuza ikhofi banengozi ephansi ngo-23-50% yokuthola lesi sifo.

Inikeza isivikelo ngokumelene nesifo i-Alzheimer's

Isifo i-Alzheimer's ngokuvamile sihlasela abantu abaneminyaka engaphezu kwengama-65 futhi ngeshwa alikho ikhambi elaziwayo. 

Kodwa-ke, ungakwazi ukuvimbela noma ukubambezeleka kwalesi sifo ngemisebenzi efana nokudla okunempilo nokuzivocavoca. 

Ungakwazi futhi ukwengeza ukuphuza ikhofi ezintweni ongazenza. Ucwaningo luthole ukuthi abaphuza ikhofi banamathuba aphansi angama-65% okuba nalesi sifo.

Yehlisa ingozi ye-Parkinson's

I-Parkinson's ibangelwa ukufa kwama-neurons akhiqiza i-dopamine ebuchosheni. Njenge-Alzheimer's, alikho ikhambi elaziwayo. Kunqunywe ukuthi labo abadla ikhofi ngokuvamile banengozi ephansi engu-60% yokuthola lesi sifo.

Inemiphumela yokuvikela esibindini

Isibindi siyisitho esimangalisayo esifeza amakhulu emisebenzi ebalulekile emzimbeni. Izifo ezivamile ezifana ne-hepatitis kanye nezifo zesibindi ezinamafutha zithinta lesi sitho. Enye yalezi, i-cirrhosis, ibeka ingozi ephansi ngama-80% kwabaphuza ikhofi.

Isiza ukuzizwa ujabule ngokulwa nokudangala

Ukucindezeleka Kuwukuphazamiseka kwengqondo okungathi sína okwehlisa izinga lempilo futhi kuyisifo esivamile. Ikhofi lehlisa ingozi yokuba nokucindezeleka futhi linciphise ukuzibulala.

Abaphuza ikhofi mancane amathuba okuthi bathole izinhlobo ezithile zomdlavuza

Umdlavuza yisifo esidala ukufa kwabantu abaningi emhlabeni futhi sibangelwa ukukhula kwamangqamuzana okungalawuleki. Ucwaningo luye lwathola ukuthi abaphuza ikhofi banengozi ephansi yokuba nomdlavuza wesibindi nesibindi (umdlavuza we-colorectal).

Yehlisa ingozi yesifo senhliziyo nesifo sohlangothi

Ngokuvamile kuthiwa i-caffeine inyusa umfutho wegazi. Lokhu kuyiqiniso, kodwa umphumela mncane futhi uyanyamalala ngemva kokuphuza ikhofi. Kubalwe ukuthi abaphuza ikhofi banengozi ephansi yesifo senhliziyo nesifo sohlangothi.

uhlanza isisu

Isisu yisitho esicubungula konke ukudla okudliwe. Ngenkathi senza lo msebenzi obalulekile, isisu sithambekele kakhulu ekuqongeleleni ubuthi. 

Ikhofi liyikhambi elihle kakhulu elisiza ukususa bonke ubuthi obusesiswini ngomchamo. i-diureticIma; yingakho abantu abaningi bechama kaningi ngemva kokuphuza izinkomishi ezimbalwa zekhofi.

Ngakho-ke, isiphuzo esihle kakhulu sokuqeda isisu futhi sisenze sibe nempilo.

Ivikela ku-gout

I-Goutiwuhlobo lwesifo samathambo esihambisana nokuvuvukala nobuhlungu. I-Gout ibangela ukucwebezela nokunqwabelana kwe-uric acid emalungeni ngenxa yokwanda kwamazinga e-uric acid egazini. 

Inani eliphakeme lama-antioxidants atholakala ekhofini lisiza ukususa i-uric acid eyeqile futhi lidambisa kakhulu izimpawu ze-gout. Abantu abaphuza ikhofi njalo banamathuba aphansi angama-57% okuba ne-gout.

Ikhofi likhuthaza ukuphila isikhathi eside

Kukhona ucwaningo olubonisa ukuthi ingozi yokufa kungazelelwe iphansi kwabaphuza ikhofi. Impilo ende ikulindile ngekhofi.

Izinzuzo zekhofi esikhumbeni

Yehlisa ukwakheka kwe-cellulite

Ikhofi ingasiza ekunciphiseni ukubukeka kwe-cellulite esikhumbeni. Yehlisa i-cellulite ngokuvula imithambo yegazi ngaphansi kwesikhumba futhi ithuthukise ukugeleza kwegazi jikelele.

Inomphumela wokulwa nokuguga

Ukuhlikihla ikhofi ngqo esikhumbeni kungasiza ekunciphiseni ukubukeka kwamabala elanga, ububomvu, nemigqa emihle. 

Ivimbela umdlavuza wesikhumba

Ikhofi liwumthombo ocebile kavithamini B3 (niacin), ngenxa yokuwohloka kwenhlanganisela ebalulekile ebizwa ngokuthi i-trigonelline.

Nokho, i-trigonelline ihlukaniswa ibe i-niacin ngemva kokuthoswa kukabhontshisi wekhofi. Ngokwe-Skin Cancer Foundation, i-niacin ingase ibe usizo ekuvimbeleni umdlavuza wesikhumba ongewona we-melanoma.

Isekela ukwelashwa kwezinduna

Endabeni yamanxeba noma izifo zesikhumba ezivamile, ukuphuza ikhofi njalo kungasiza ekulweni nezinkinga ezibangelwa amagciwane ayingozi. I-CGAS ekhofini inokubili izakhiwo zokulwa nokuvuvukala kanye nezokulwa namagciwane. 

Kuhlanganiswe nokucwecwa kwemvelo kwezizathu zekhofi, zonke lezi zinzuzo zingalwa ngokuhlanganyela nezinduna.

Yehlisa imibuthano emnyama ngaphansi kwamehlo

Ki-ahve ingasiza futhi ekwelapheni imibuthano emnyama enenkani ngaphansi kwamehlo. Lokhu kungenxa yokuthi okuqukethwe kwe-caffeine ekhofini kucatshangwa ukuthi kusiza ukunweba imithambo yegazi, okufaka imibuthano emnyama.

Ukusebenzisa ikhofi emibuthanweni emnyama ngaphansi kwamehlo:

– Xuba uhhafu wesipuni sesipuni sekhofi kanye namafutha e-olive. Faka amaconsi ambalwa amanzi ukuze wenze inhlama encane esandleni sakho.

– Thepha kancane ngaphansi kwamehlo akho ngaphandle kokuhlikihla.

– Yiyeke ingxube ihlale imizuzu emihlanu kuya kweyishumi.

– Geza imaski ngamanzi noma wesule ngobumnene ngendwangu ethambile. Phinda kaningi njengoba kudingeka.

Inikeza ukunakekelwa ngemva kokushona kwelanga

Izinzuzo ezifanayo zokulwa nokuguga zekhofi zingasetshenziselwa ukunakekelwa ngemva kokushona kwelanga futhi. Okubalulekile lapha ukunakekela isikhumba esishiswe yilanga ngendlela yokuthi sikhululeke.

Ukwelashwa kwesikhumba okusekelwe ekhofi kokushiswa yilanga kungenziwa:

– Lungiselela inkomishi yekhofi entsha. Bese uhlanza ngamanzi abandayo.

– Faka indwangu ethambile noma ithawula lephepha emanzini bese ugoqa noma yikuphi okweqile.

– Gcoba kancane indwangu ezindaweni ezithintekile esikhumbeni.

– Phinda izikhathi ezimbalwa ngosuku kuze kube yilapho ububomvu nokuvuvukala kuqale ukudamba.

Ingabe Ukuphuza Ikhofi Kwenza Ube Buthaka?

I-caffeine iyisikhuthazi esisetshenziswa kakhulu emhlabeni. Kubandakanya ikhofi, i-soda, itiye, iziphuzo zamandla kanye noshokoledi iziphuzo kanye nokudla okuqukethe i-caffeine ithandwa kakhulu.

Abantu bavame ukubika ukuthi badla i-caffeine njengoba ibanikeza amandla futhi inyusa amazinga abo okuqapha.

Kodwa-ke, izinzuzo ze-caffeine mayelana nokulahlekelwa isisindo nazo ziye zafundwa. Kunobufakazi bokuthi i-caffeine ivuselela i-metabolism futhi icindezele isifiso sokudla.

Ikhofi iqukethe izivuseleli

ikhofi izinhlamvuIzinto eziningi eziphilayo eziqukethwe kuyo ziphenduka isiphuzo sokugcina.

Okumbalwa kungathinta imetabolism:

I-caffeine: Isikhuthazi esikhulu sekhofi.

I-Theobromine: I-stimulant eyinhloko ku-cocoa; Itholakala futhi ngamanani amancane ekhofini.

I-Theophylline: Esinye isikhuthazi esitholakala kukho kokubili ukhokho nekhofi; Isetshenziselwa ukwelapha isifuba somoya.

I-Chlorogenic acid: Ingenye yezinhlanganisela eziyinhloko zezinto eziphilayo ekhofini; Kungasiza ukubambezela ukumuncwa kwama-carbohydrate.

Okubaluleke kakhulu kulezi yi-caffeine, enamandla kakhulu futhi ehlolisiswe kahle.

I-caffeine isebenza ngokuvimbela i-neurotransmitter evimbelayo ebizwa ngokuthi i-adenosine.

I-caffeine inyusa ukudubula kwama-neurons ngokuvimbela i-adenosine kanye nokukhululwa kwama-neurotransmitters afana ne-dopamine ne-norepinephrine. Lokhu kukwenza uzizwe unomdlandla futhi uqaphile.

Ngenxa yalokhu, ikhofi lisiza ukuhlala lisebenza. Ingakhuphula ukusebenza kokuzivocavoca ngo-11-12% ngokwesilinganiso.

Ikhofi linama-kilojoule aphansi

Uma uzama ukunciphisa umzimba, kuyadingeka ukudala ukushoda kwekhalori. Ungakwenza lokhu ngokwandisa umsebenzi womzimba noma ngokudla ama-calories ambalwa.

Indlela elula yokunciphisa ukudla kwekhalori ukuphuza iziphuzo ezinekhalori ephansi. Ngokwesibonelo, ukushintsha inkomishi engu-1 (240 ml) yesiphuzo esinekhalori ephezulu, esinoshukela nenani elifanayo lamanzi kungaphumela ekuncipheni kwesisindo esingamakhilogremu angu-6 (4 kg) ezinyangeni ezingu-1,9.

Ikhofi ngokwalo yisiphuzo esinekhalori ephansi kakhulu. Eqinisweni, kunama-calories ama-1 kuphela enkomishini eyodwa (240 ml) yekhofi elishisiwe.

Kodwa-ke, ikhofi iqukethe lesi silinganiso esincane sama-kilojoule uma uliphuza limnyama, ngaphandle kokwengeza ushukela, ubisi nanoma yiziphi ezinye izithako.

Faka esikhundleni iziphuzo ezinekhalori ephezulu njengesoda, ijusi, noma ubisi lukashokholethi ngekhofi elimnyama ukuze unciphise inani eliphelele lamakhalori futhi ushise amafutha.

Ikhofi ivuselela izicubu ze-adipose

I-caffeine ithumela izimpawu eziqondile kumangqamuzana amafutha, ivuselela isimiso sezinzwa ukuba sishise amafutha. I-caffeine yenza ama-fatty acids amahhala egazini atholakale, okuvumela izicubu ezinamafutha ukuba zishiswe.

Ikhofi isheshisa imetabolism

Izinga le-Metabolic inani lamakholori ashiswe ngesikhathi sokuphumula. Izinga eliphezulu le-metabolic liyisici esibalulekile ekwehleni kwesisindo. 

Kodwa ukuba ne-metabolism esheshayo akuwona umsebenzi olula. 

Ucwaningo lusekela ukuthi ikhofi inyusa izinga le-metabolic ngo-3-11%. Ukwandisa izinga le-metabolic kusho ukuthi amafutha ashiswa ngokushesha.

Ngasikhathi sinye, ucwaningo lukhombisa ukuthi i-caffeine ithuthukisa ukusebenza kokuzivocavoca ngo-11-12%. Ngenxa yalesi sizathu, kunconywa ukuphuza ikhofi isigamu sehora ngaphambi kokuqala umsebenzi.

I-caffeine yehlisa isifiso sokudla

I-caffeine ingasiza ekunciphiseni isifiso sokudla.

Isifiso sokudla kulawulwa izinto eziningi ezahlukene, okuhlanganisa ukwakheka kokudla okunomsoco, amahomoni, namazinga omsebenzi. Ukuphuza ikhofi eline-caffeine, i-hormone yendlala ghrelin kunganciphisa amazinga.

Ukwengeza, ucwaningo lubonisa ukuthi ukuphuza ikhofi eline-caffeine kunganciphisa inani lamakholori owadla usuku lonke uma kuqhathaniswa nokungaliphuzi.

Iba buthaka ngokuhamba kwesikhathi

I-caffeine ikhuthaza ukushiswa kwamafutha ngokwandisa izinga lokugayeka kokudla emzimbeni ngesikhathi esifushane. Kodwa lapha ngifuna ukunaka imininingwane encane. Abantu bathuthukisa ukungatheleleki emiphumeleni ye-caffeine ngokuhamba kwesikhathi.

Ngamanye amazwi, umphumela wokushiswa kwamafutha we-caffeine ungancipha kulabo abaphuza ikhofi isikhathi eside. Ngokuhamba kwesikhathi, kungaba nomphumela olandelayo kuphela: Ungehlisa isisindo kalula ngoba kucisha isifiso sakho sokudla.

Ngokwesibonelo; Uma uphuza ikhofi esikhundleni seziphuzo ezinekhalori ephezulu, uzothola okungenani ama-calories angu-200 ngaphansi. Kulokhu, i-caffeine ingasebenza ngempumelelo ekulahlekeni kwesisindo mayelana nokunciphisa ukudla kwekhalori.

Ukuze uzuze emiphumeleni ye-caffeine esikhathini eside, ungaphuza ikhofi amaviki angu-2 futhi uthathe ikhefu amasonto amabili.

Izingozi Zokuphuza Ikhofi Kakhulu

Nakuba izinzuzo zekhofi zingenakubalwa, kunemiphumela engemihle yokuphuza ikhofi eliningi. 

I-caffeine itholakale ibangela izimo ezithile zempilo eziyingozi, ikakhulukazi kubantu abazwela i-caffeine. 

- Ngenxa yokuthi ikhofi line-asidi kakhulu, libangela isilungulela kanye ne-asidi. Lona omunye wemiphumela emibi evamile yekhofi. Ikhofi nalo litholakale lidala izilonda zesisu ngokulimaza ulwelwesi lwesisu namathumbu.

- Nakuba i-caffeine iyisithuthukisi semizwa ethandwayo, iphinde ihlotshaniswe namazinga akhulayo amahomoni okucindezeleka emzimbeni. Lokhu kubangela ukungahlaliseki nokukhathazeka.

- Ikhofi liyi-diuretic enhle kakhulu, kepha uma lisetshenziswe ngokweqile, lingabangela ukuphelelwa amandla kwamanzi nokukhathala. Ingakwazi ukumunca umswakama esikhumbeni futhi ibangele ukoma kwesikhumba kanye namadlambi.

– I-caffeine ingenye yezimbangela eziphambili zokuqwasha, njengoba yandisa ukuqapha. Kunconywa ukuphuza inkomishi yokugcina yekhofi okungenani amahora angu-6 ngaphambi kokulala.

- Abanye abantu bazwela kakhulu i-caffeine. Abantu abangaliphuzi njalo ikhofi bazozwela kakhulu emiphumeleni ye-caffeine.

Ukuze ulahlekelwe isisindo ngendlela enempilo, kufanele ugxile ohlelweni olufanele lokudla nokuzivocavoca umzimba. Uma ungeza ikhofi kulolu hlelo, uzokwenza kube lula ukulahlekelwa isisindo.

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Ukuphuza ikhofi kucindezela isifiso sokudla kwabanye abantu. Kukuthinta kanjani?