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Zakudya zabwino Chakudya oi-Neha Ghosh Wolemba Neha Ghosh | Zasinthidwa: Lachisanu, Januware 18, 2019, 17: 41 [IST]

Khofi Wakuda: 10 Phindu Laumoyo | Maubwino 10 omwa khofi wakuda Boldsky

Kofi ndi chakumwa chotchuka kwambiri komanso chokondedwa kupatula tiyi. Kuchuluka kwa ma antioxidants mmenemo kumapangitsa kukhala chimodzi mwa zakumwa zabwino kwambiri ^[1] . Nkhaniyi ifotokoza za phindu la khofi wakuda wopanda shuga.

Khofi amakhala ndi caffeine, chopatsa mphamvu chomwe chimadziwika kuti chimakupatsani mphamvu zambiri ndikuthandizani kuti mukhale maso mukatopa ^[ziwiri] .

Kodi Khofi Wakuda Ndi Chiyani?

Khofi wakuda ndi khofi wamba wopanda shuga, kirimu ndi mkaka. Izi zimakometsa kukoma ndi makomedwe a nyemba za khofi zosweka. Khofi wakuda mwachizolowezi amapangidwa mumphika, koma akatswiri amakono a khofi amagwiritsa ntchito njira yotsanulira popanga khofi wakuda.

Kuwonjezera shuga ku khofi wanu ndi kovulaza thupi chifukwa kumalumikizidwa ndi zinthu monga matenda ashuga komanso kunenepa kwambiri ^[3] , ^[4] .

Mtengo Wabwino Wa Khofi

Magalamu 100 a nyemba za khofi ali ndi mphamvu 520 kcal (calories). Mulinso

8.00 magalamu mapuloteni
26.00 magalamu okwanira lipid (mafuta)
62,00 magalamu zimam'patsa
Magalamu 6.0 azakudya zonse
52.00 magalamu shuga
160 mamiligalamu calcium
5.40 milligrams chitsulo
Mamiligalamu 150 sodium
200 IU vitamini A

Ubwino Waumoyo Wa Khofi Wakuda

1. Zimasintha thanzi la mtima

Kumwa khofi osawonjezera shuga kumachepetsa mwayi wamatenda amtima ndi kutupa, potero kumachepetsa chiopsezo cha matenda amtima ^[5] . Kafukufuku wasonyeza kuti kumwa khofi kumachepetsa chiopsezo cha sitiroko ndi 20 peresenti ^[6] , ^[7] , ^[8] . Komabe, khofi atha kubweretsa kuwonjezeka pang'ono kwa kuthamanga kwa magazi, komwe sikubweretsa vuto komabe.

2. Zimalimbikitsa kuonda

Kumwa khofi wopanda shuga kungakuthandizeni kuwotcha mafuta powonjezera kuchepa kwa thupi. Caffeine yatsimikiziridwa kuti imathandizira pakuwotcha mafuta ndipo yawonetsedwa kuti ikuwonjezera kuchuluka kwa kagayidwe kake ndi 3 mpaka 11 peresenti ^[9] . Kafukufuku adawonetsa kuyamwa kwa caffeine pakuwotcha mafuta ndi pafupifupi 10% mwa anthu onenepa komanso 29% mwa anthu owonda ^[10] .

3. Zimasintha kukumbukira

Ubwino wina wakumwa khofi wopanda shuga ndikuti umathandizira kukulitsa chikumbukiro pothandiza ubongo kukhala wogwira ntchito. Izi zimayambitsa mitsempha ya ubongo ndikuchepetsa mwayi wamatenda a Alzheimer's and dementia. Kafukufuku akuwonetsa kuti kumwa khofi kumatha kutsitsa matenda a Alzheimer mpaka 65 peresenti ^{[khumi ndi chimodzi]} , ^[12] .

4. Amachepetsa chiopsezo cha matenda ashuga

Kumwa khofi ndi shuga kumawonjezera chiopsezo cha matenda ashuga, makamaka mtundu wa 2 wa matenda ashuga. Kafukufuku wina apeza kuti anthu omwe amamwa khofi wakuda wopanda shuga ali ndi chiopsezo chotsika 23 mpaka 50% chotenga matendawa ^[13] , ^[14] , ^{[khumi ndi zisanu]} . Anthu odwala matenda ashuga ayeneranso kupewa khofi wothira shuga chifukwa sangathe kutulutsa insulini yokwanira, ndipo kumwa khofi ndi shuga kumapangitsa kuti shuga izidzikundikira m'magazi.

5. Amachepetsa chiopsezo cha matenda a Parkinson

Malinga ndi pulofesa Achmad Subagio wa Research Institute of the University of Jember, kumwa khofi wakuda kawiri patsiku kumateteza chiopsezo cha matenda a Parkinson chifukwa caffeine imakweza milingo ya dopamine mthupi. Matenda a Parkinson amakhudza mitsempha yamaubongo yomwe imatulutsa dopamine, neurotransmitter yomwe imatumiza mawonekedwe pakati pa maselo amitsempha ya ubongo.

Chifukwa chake, kumwa khofi wopanda msuzi kumachepetsa chiopsezo cha matenda a Parkinson ndi 32 mpaka 60% ^[16] , ^[17] .

6. Amalimbana ndi kukhumudwa

Amayi omwe amamwa makapu opitilira 4 a khofi patsiku, anali ndi chiopsezo chotsika ndi 20% chokhala ndi nkhawa. Chifukwa chake ndi caffeine, chopatsa mphamvu chachilengedwe chomwe chimapangitsa dongosolo lamanjenje lalikulu ndikuwonjezera milingo ya dopamine ^[18] . Kuwonjezeka kwa milingo ya dopamine kumachotsa zizindikilo za kukhumudwa ndi nkhawa ^[19] . Ndipo chifukwa cha anthuwa satha kudzipha ^{[makumi awiri]} .

7. Imachotsa poizoni pachiwindi

Khofi wakuda amadziwika kuti amatsuka chiwindi pochotsa poizoni ndi mabakiteriya mthupi kudzera mumkodzo. Kukhazikika kwa poizoni m'chiwindi kumatha kubweretsa kuwonongeka kwa chiwindi. Amadziwikanso kuti amateteza chiwindi cha chiwindi ndikuchepetsa chiopsezo mpaka 80 peresenti ^{[makumi awiri ndi mphambu imodzi]} , ^[22] . Kuphatikiza apo, caffeine ndi diuretic yomwe imakupangitsani kufuna kukodza nthawi zambiri.

8. Wolemera ma antioxidants

Khofi amakhala ndi ma antioxidants ambiri poyerekeza ndi zipatso ndi ndiwo zina ^{[2. 3]} . Gwero lalikulu la ma antioxidants amachokera ku nyemba za khofi ndipo asayansi akuti pali pafupifupi ma antioxidants okwana 1,000 mu nyemba za khofi zosasinthidwa ndipo pokazinga, mazana ambiri amakula ^[24] .

9. Zimakupangitsani kukhala anzeru

Caffeine ndimphamvu yachilengedwe yomwe imagwira ntchito muubongo wanu potsekula zotsatira za adenosine, choletsa kutsekemera ^[25] . Izi zimawonjezera kuwombera kwa neuronal mu ubongo ndikumatulutsa ma neurotransmitters ena monga norepinephrine ndi dopamine omwe amalimbitsa malingaliro, amachepetsa kupsinjika, amachulukitsa kukhala tcheru komanso nthawi yogwira ntchito komanso magwiridwe antchito aubongo ^[26] .

10. Amachepetsa chiopsezo cha khansa

Khofi wakuda amatha kupewa chiwopsezo cha khansa ya chiwindi ndi m'matumbo. Kumwa khofi wakuda kumachepetsa chiopsezo cha khansa ya chiwindi ndi 40 peresenti ^[27] . Kafukufuku wina adawonanso kuti anthu omwe amamwa makapu 4-5 a khofi patsiku anali ndi chiopsezo chochepa cha khansa ya m'matumbo ndi 15% ^[28] . Kumwa khofi kumatchedwanso kuchepetsa chiopsezo cha khansa yapakhungu.

11. Zimasintha magwiridwe antchito

Kumwa khofi wakuda m'mawa kumawonjezera milingo ya epinephrine (adrenaline) m'magazi yomwe imathandizanso kuti muzichita bwino ndi 11 mpaka 12% ^[29] , ^[30] . Izi ndichifukwa cha zomwe zili ndi caffeine yomwe imathandizira kuwonongeka ndi kagayidwe kake mafuta kuti agwiritsidwe ntchito ngati mafuta. Caffeine imachepetsanso minofu pambuyo pa kulimbitsa thupi.

12. Imaletsa gout

Gout imachitika pakakhala kuchuluka kwa uric acid m'magazi. Kafukufuku adapeza kuti kumwa kapu imodzi kapena zitatu za khofi patsiku kumachepetsa chiopsezo cha 8%, kumwa makapu anayi kapena asanu kumachepetsa chiopsezo cha 40% ndikumwa makapu asanu ndi limodzi patsiku kumachepetsa chiopsezo ^[31] .

13. Zimapangitsa DNA kukhala yamphamvu

Malinga ndi kafukufuku wofalitsidwa mu European Journal of Nutrition, anthu omwe amamwa khofi amakhala ndi DNA yamphamvu kwambiri chifukwa imachepetsa kuchuluka kwa zingwe za DNA zokha m'maselo oyera ^[32] .

14. Kuteteza mano

Ofufuza ku Brazil apeza kuti khofi wakuda amapha mabakiteriya m'mano ndikuwonjezera shuga ku khofi kumachepetsa phindu. Imalepheretsa kupindika kwa mano ndipo amadziwika kuti amateteza matenda a periodontal ^[33] .

15. Zimalepheretsa kuwonongeka kwa diso

Ubwino wina wakumwa khofi wakuda ndizothandiza popewa kuwonongeka kwa maso komwe kumachitika chifukwa cha kupsinjika kwa oxidative. Kupezeka kwa chlorogenic acid (CLA), antioxidant wamphamvu yomwe imapezeka mu nyemba za khofi, imalepheretsa kuwonongeka kwa retina ^{[3. 4]} .

16. Kuchulukitsa moyo wautali

Malinga ndi kafukufuku, azimayi omwe amadya khofi amakhala ndi chiopsezo chochepa chomwalira ndi matenda amtima, khansa, ndi zina zambiri. Kafukufuku wambiri adawonetsa kuti zakumwa za khofi zili pachiwopsezo chochepa chofa msanga kuchokera ku matenda monga matenda ashuga, khansa ndi matenda amtima ^[35] .

17. Zimalepheretsa multiple sclerosis

Multiple sclerosis ndi matenda omwe amalola kuti chitetezo cha mthupi chiteteze dongosolo lamanjenje. Kafukufuku akuwonetsa kuti kumwa makapu anayi a khofi patsiku kungateteze munthu ku matenda a sclerosis ^[36] .

Zotsatira zoyipa za Khofi Wakuda

Popeza khofi amakhala ndi caffeine, kumwa mopitirira muyeso kumatha kuyambitsa mantha, kusowa tulo, kusowa tulo, nseru, kukhumudwa m'mimba, kuchuluka kwa mtima komanso kupuma.

Momwe Mungapangire Khofi Wakuda

Pogaya khofi, pukusani nyemba zatsopano za khofi.
Wiritsani kapu yamadzi mu ketulo.
Ikani choponderamo chikho ndikuwonjezera khofi wapansi.
Thirani madzi owiritsa pang'onopang'ono pa khofi wapansi.
Chotsani chopondacho ndikusangalala ndi khofi wanu wakuda

Kodi Ndi Nthawi Yanji Yabwino Yakumwa Khofi Wakuda?

Ndikulimbikitsidwa kumwa khofi wakuda kawiri patsiku - kamodzi m'mawa pakati pa 10 koloko masana komanso pakati pa 2 pm ndi 5 pm.

Onani Zolemba Pazolemba

[1]Svilaas, A., Sakhi, A. K., Andersen, L. F., Svilaas, T., Ström, E. C., Jacobs, D. R.,… Blomhoff, R. (2004). Kulowetsa kwa Ma Antioxidants mu Khofi, Vinyo, ndi Masamba Amalumikizidwa ndi Plasma Carotenoids mwa Anthu. Journal of Nutrition, 134 (3), 562-567.
[ziwiri][Adasankhidwa] Ferré, S. (2016). Njira za psychostimulant zotsatira za caffeine: zomwe zimayambitsa zovuta zakugwiritsa ntchito mankhwala osokoneza bongo. Psychopharmacology, 233 (10), 1963-1979.
[3]Tappy, L., & Lê, K.-A. (2015). Zovuta Zaumoyo wa Fructose ndi Fructose Yokhala Ndi Zakudya Zosangalatsa za Caloric: Tili Kuti Pano Patatha Zaka 10 Pambuyo Pakuwombera Mluzu Koyamba? Malipoti Omwe Akulimbana ndi Matenda a Shuga, 15 (8).
[4]Touger-Decker, R., & van Loveren, C. (2003). Shuga ndi kutayika kwamano. American Journal of Clinical Nutrition, 78 (4), 881S-892S.
[5]Johnson, R. K., Appel, L. J., Brands, M., Howard, B. V., Lefevre, M.,… Lustig, R. H. (2009). Kudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi. Kuzungulira, 120 (11), 1011-1020.
[6]Kokubo, Y., Iso, H., Saito, I., Yamagishi, K., Yatsuya, H., Ishihara, J.,… Tsugane, S. (2013). Zotsatira za Tiyi Wobiriwira ndi Kugwiritsa Ntchito Khofi pa Kuchepetsa Kuopsa Kwa Stroke Kuchuluka Kwa Anthu Ku Japan: Gulu Lophunzirira Pazipatala Zaku Japan. Sitiroko, 44 (5), 1369-1374.
[7]10.1016 / j.pb.2014.07.010 [Adasankhidwa] [Cross Ref] Larsson S., Orsini N. (2011). Kumwa Khofi ndi Kuopsa kwa Stroke: Meta-Response Meta-Analysis of Prospential Study. American Journal of Epidemiology, 174 (9), 993-11001.
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[10]Acheson, K. J., Gremaud, G., Meirim, I., Montigon, F., Krebs, Y., Fay, L. B.,… Tappy, L. (2004). Zotsatira zamafuta a caffeine mwa anthu: lipid oxidation kapena kupalasa njinga kopanda pake? American Journal of Clinical Nutrition, 79 (1), 40-46.
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[12]Santos, C., Costa, J., Santos, J., Vaz-Carneiro, A., & Lunet, N. (2010). Kudya kwa Caffeine ndi Dementia: Kuwunika Mwadongosolo ndi Kufufuza Meta. Zolemba za Matenda a Alzheimer's, 20 (s1), S187-S204.
[13]Van Dieren, S., Uiterwaal, C. S. M., van der Schouw, Y. T., van der A, D. L., Boer, J. M. A., Spijkerman, A.,… Beulens, J. W. J. (2009). Kumwa khofi ndi tiyi komanso chiopsezo cha mtundu wachiwiri wa shuga. Odwala matenda ashuga, 52 (12), 2561-2569.
[14]Odegaard, A. O., Pereira, M. A., Koh, W.-P., Arakawa, K., Lee, H.-P., & Yu, M. C. (2008). Khofi, tiyi, ndi mtundu wa 2 matenda ashuga: Singapore Chinese Health Study. American Journal of Clinical Nutrition, 88 (4), 979-985. (Adasankhidwa)
[khumi ndi zisanu]Zhang, Y., Lee, E.T, Cowan, L. D., Fabsitz, R. R., & Howard, B. V. (2011). Kumwa khofi komanso kuchuluka kwa matenda ashuga amtundu wa 2 mwa abambo ndi amai omwe ali ndi kulolerana kwabwino kwa shuga: Kafukufuku Wamphamvu Wamtima. Chakudya chopatsa thanzi, Metabolism ndi Matenda a Mtima, 21 (6), 418-423.
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[19]Asociación RUVID. (2013, Januware 10). Dopamine amawongolera zomwe achitepo, ziwonetsero zowerengera. Sayansi Tsiku ndi Tsiku. Ikubwezeretsanso Januware 16, 2019 kuchokera www.sciencedaily.com/releases/2013/01/130110094415.htm
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[makumi awiri ndi mphambu imodzi]Pezani nkhaniyi pa intaneti Klatsky, A. L., Morton, C., Udaltsova, N., & Friedman, G. D. (2006). Khofi, Cirrhosis, ndi Enzymes a Transaminase. Zosungidwa Zamankhwala Amkati, 166 (11), 1190.
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[2. 3]Svilaas, A., Sakhi, A. K., Andersen, L. F., Svilaas, T., Ström, E. C., Jacobs, D. R.,… Blomhoff, R. (2004). Kulowetsa kwa Ma Antioxidants mu Khofi, Vinyo, ndi Masamba Amalumikizidwa ndi Plasma Carotenoids mwa Anthu. Journal of Nutrition, 134 (3), 562-567.
[24]Yashin, A., Yashin, Y., Wang, J. Y., & Nemzer B. (2013). Antioxidant ndi Antiradical Activity ya Khofi. Ma Antioxidants (Basel, Switzerland), 2 (4), 230-45.
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[26]Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). Zotsatira zophatikizika za L-theanine ndi caffeine pakugwira ntchito mozindikira komanso kusinthasintha. Zakudya zaumoyo Neuroscience, 11 (4), 193-198.
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[31]Choi, H.K, Willett, W., & Curhan, G. (2007). Kumwa khofi ndi chiopsezo cha gout mwa amuna: Kafukufuku woyembekezeredwa. Nyamakazi & Rheumatism, 56 (6), 2049-2055.
[32]Bakuradze, T., Lang, R., Hofmann, T., Eisenbrand, G., Schipp, D., Galan, J., & Richling, E. (2014). Kugwiritsa ntchito khofi wowotcha wakuda kumachepetsa kuchuluka kwakanthawi kopumira kwa chingwe cha DNA: kuyesedwa kosasinthika. European Journal of Nutrition, 54 (1), 149-156.
[33]Anila Namboodiripad, P., & Kori, S. (2009). Kodi khofi ingalepheretse caries?. Zolemba pa zamankhwala osamala: JCD, 12 (1), 17-21.
[3. 4]Jang, H., Ahn, H. R., Jo, H., Kim, K.-A., Lee, E. H., Lee, K. W.,… Lee, C. Y. (2013). Chlorogenic Acid ndi Khofi Amalepheretsa Hypoxia-Yopangitsa Kukonzanso kwa Retinal. Zolemba pa Chemistry ya Zaulimi ndi Zakudya, 62 (1), 182-191.
[35]Lopez-Garcia, E. (2008). Ubale Wogwiritsa Ntchito Khofi ndi Kufa. Zolemba za Mankhwala Amkati, 148 (12), 904.
[36]Hedström, A. K., Mowry, E. M., Gianfrancesco, M. A., Shao, X., Schaefer, C. A., Shen, L., ... & Alfredsson, L. (2016). Kumwa khofi kwambiri kumalumikizidwa ndi kuchepa kwa ziwopsezo za sclerosis kuchokera ku maphunziro awiri odziyimira pawokha. J Neurol Neurosurg Psychiatry, 87 (5), 454-460.