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Ikhaya bredcrumb Ezempilo bredcrumb Ukudla okunomsoco Nutrition oi-Neha Ghosh Ngu UNeha Ghosh | Kubuyekezwe: NgoLwesihlanu, Januwari 18, 2019, 17: 41 [IST] Ikhofi Elimnyama: Izinzuzo Eziyi-10 Zezempilo | Izinzuzo eziyi-10 zokuphuza ikhofi emnyama UBoldsky

Ikhofi yisiphuzo esithandwa kakhulu futhi esithandwa kakhulu ngaphandle kwetiye. Ukuhlushwa okuphezulu kwama-antioxidants kuwo kwenza kube esinye seziphuzo ezihamba phambili [1] . Lo mbhalo uzodingida izinzuzo zekhofi elimnyama ngaphandle koshukela.



Ikhofi liqukethe i-caffeine, isikhuthazi semvelo esaziwa ukukunika amandla amaningi futhi sikusize uhlale uphapheme lapho uzizwa ukhathele [okubili] .



izinzuzo zekhofi elimnyama

Yini i-Black Coffee?

Ikhofi elimnyama ikhofi elijwayelekile ngaphandle koshukela, ukhilimu nobisi. Lokhu kuthuthukisa ukunambitheka kanye nokunambitheka kwangempela kabhontshisi wekhofi ochotshoziwe. Ikhofi elimnyama ngokwesiko lenziwa ebhodweni, kepha izazi zekhofi zesimanje zisebenzisa indlela yokuthela ngaphezulu yokwenza ikhofi elimnyama.

Ukwengeza ushukela ekhofi lakho kuyingozi emzimbeni njengoba kuhlotshaniswa nezimo ezinjengesifo sikashukela nokukhuluphala [3] , [4] .



Inani Elinempilo Lekhofi

Amagremu ayi-100 kabhontshisi wekhofi aqukethe amandla we-520 kcal (calories). Futhi iqukethe

  • 8.00 amagremu amaprotheni
  • 26.00 amagremu inani lipid (amafutha)
  • 62.00 amagremu carbohydrate
  • 6.0 amagremu inani lefayibha yokudla
  • 52.00 amagremu ushukela
  • Ama-milligram ayi-160 calcium
  • 5.40 milligrams iron
  • 150 milligrams sodium
  • Uvithamini A ongu-200 we-IU

izinzuzo zekhofi elimnyama lokwehlisa isisindo

Izinzuzo Zezempilo Zekhofi Elimnyama

1. Ithuthukisa impilo yenhliziyo

Ukuphuza ikhofi ngaphandle kokufaka ushukela kunganciphisa amathuba okuba nesifo senhliziyo nokuvuvukala, ngaleyo ndlela kwehlise ubungozi besifo senhliziyo [5] . Ucwaningo lukhombisile ukuthi ukusetshenziswa kwekhofi kwehlisa ubungozi bokushaywa unhlangothi ngamaphesenti angama-20 [6] , [7] , [8] . Kodwa-ke, ikhofi lingadala ukwanda okuncane kwengcindezi yegazi, engabangeli inkinga nokho.



2. Kukhuthaza ukunciphisa umzimba

Ukuphuza ikhofi engenashukela kungakusiza ukuthi ushise amanoni ngokwandisa imetabolism yomzimba. I-caffeine ikhonjisiwe ukuthi iyasiza enqubweni yokushisa amafutha futhi ikhonjisiwe ukuthi inyusa izinga lokunciphisa umzimba ngamaphesenti ama-3 kuye kwayi-11 [9] . Ucwaningo lukhombise ukusebenza kwe-caffeine enqubweni yokushisa amafutha ngamaphesenti ayi-10 kubantu abakhuluphele namaphesenti angama-29 kubantu abakhuluphele [10] .

3. Ithuthukisa inkumbulo

Enye inzuzo yokuphuza ikhofi engenashukela ukuthi iyasiza ekwenzeni ngcono inkumbulo ngokusiza ubuchopho ukuthi buhlale bukhuthele. Lokhu kusebenze izinzwa zobuchopho futhi kunciphise namathuba esifo i-Alzheimer's kanye nokuwohloka komqondo. Ucwaningo lukhombisile ukuthi ukuphuza ikhofi kungasinciphisa isifo i-Alzheimer ngamaphesenti angafika kuma-65 [ishumi nanye] , [12] .

4. Yehlisa ubungozi besifo sikashukela

Ukuphuza ikhofi noshukela kwandisa ubungozi besifo sikashukela, ikakhulukazi uhlobo lwesifo sikashukela esingu-2. Olunye ucwaningo luthole ukuthi abantu abaphuza ikhofi emnyama ngaphandle koshukela banamathuba amancane aphansi angama-23 kuye kwangama-50 okuthola lesi sifo [13] , [14] , [ishumi nanhlanu] . Abantu abanesifo sikashukela kufanele futhi bagweme ikhofi eligcwele ushukela ngoba abakwazi ukukhipha i-insulin eyanele, futhi ukuphuza ikhofi noshukela kubangela ukuthi ushukela uqoqane egazini.

5. Kwehlisa ingozi yesifo sikaParkinson

Ngokusho kukaSolwazi Achmad Subagio weSikhungo Sokucwaninga sase-University of Jember, ukuphuza ikhofi elimnyama kabili ngosuku kuvimbela ingozi yesifo sikaParkinson ngoba i-caffeine inyusa amazinga e-dopamine emzimbeni. Isifo sikaParkinson sithinta amangqamuzana obuchopho obukhiqiza i-dopamine, i-neurotransmitter ebhekele ukudlulisa amasiginali phakathi kwamangqamuzana ezinzwa obuchopho.

Ngakho-ke, ukuphuza ikhofi engenashukela kunganciphisa ubungozi besifo sikaParkinson ngamaphesenti angama-32 kuye kwangama-60 [16] , [17] .

izinzuzo zekhofi elimnyama ngaphandle koshukela

6. Ulwa nokudangala

Abesifazane abaphuza izinkomishi zekhofi ezingaphezu kwezingu-4 ngosuku, babenengozi engaphansi kwamaphesenti angama-20 yokudangala. Isizathu sokuba yi-caffeine, isikhuthazi esingokwemvelo esivuselela isimiso sezinzwa esiphakathi futhi sikhulise amazinga e-dopamine [18] . Ukwanda kwamazinga e-dopamine kususa izimpawu zokudangala nokukhathazeka [19] . Futhi ngenxa yalokhu mancane amathuba okuthi bazibulale [amashumi amabili] .

7. Iqeda ubuthi esibindini

Ikhofi emnyama yaziwa nangokuthi ihlanza isibindi ngokususa ubuthi namagciwane emzimbeni ngomchamo. Ukwakhiwa kobuthi esibindini kungaholela ekulimaleni kwesibindi. Kuyaziwa futhi ukuthi kuvimbela ukuqina kwesibindi futhi kwehlise ubungozi kuze kube ngamaphesenti angama-80 [amashumi amabili nanye] , [22] . Ngaphezu kwalokho, i-caffeine i-diuretic eyenza ufune ukuchama kaningi.

8. Ucebile ngama-antioxidants

Ikhofi linama-antioxidants amaningi uma kuqhathaniswa nezinye izithelo nemifino [2. 3] . Umthombo oyinhloko wama-antioxidants uvela kubhontshisi wekhofi kanti ososayensi bathi kukhona cishe ama-antioxidants ayi-1 000 kubhontshisi wekhofi ongacubunguliwe futhi ngenkathi yenqubo yokuwosa, amakhulu amaningi ayathuthuka [24] .

9. Kukwenza uhlakaniphe

I-caffeine iyisikhuthazi semvelo esisebenza ebuchosheni bakho ngokuvimba imiphumela ye-adenosine, i-neurotransmitter evimbelayo [25] . Lokhu kwandisa ukudubula kwe-neuronal ebuchosheni futhi kukhulule amanye ama-neurotransmitters afana ne-norepinephrine ne-dopamine okuthuthukisa imizwa, kunciphise ukucindezeleka, kukhulise ukuqapha kanye nesikhathi sokuphendula nokusebenza kwengqondo okujwayelekile [26] .

10. Kwehlisa ingozi yomdlavuza

Ikhofi elimnyama lingavimbela ingozi yomdlavuza wesibindi nowe-colon. Ukuphuza ikhofi emnyama kunganciphisa ingozi yomdlavuza wesibindi ngamaphesenti angama-40 [27] . Olunye ucwaningo luye lwathola nokuthi abantu abaphuza izinkomishi zekhofi ezingama-4-5 ngosuku babenengozi encishisiwe yomdlavuza wamathumbu ngamaphesenti ayi-15 [28] . Ukuphuza ikhofi kuyaziwa futhi ukunciphisa ingozi yomdlavuza wesikhumba.

11. Kuthuthukisa ukusebenza kokuzivocavoca umzimba

Ukuphuza ikhofi emnyama ekuseni kukhuphula amazinga e-epinephrine (adrenaline) egazini okubuye kukhulise ukusebenza kwakho ngokomzimba ngamaphesenti ayi-11 kuye kwayi-12. [29] , [30] . Lokhu kungenxa yokuqukethwe kwe-caffeine okusiza ekuwohlokeni nasekugayeni umzimba amafutha azosetshenziswa njengophethiloli. I-caffeine ibuye yehlise imisipha emva kokuzivocavoca.

12. Kuvimbela i-gout

I-Gout yenzeka lapho kunokwakheka kwe-uric acid egazini. Ucwaningo luthole ukuthi ukuphuza inkomishi eyodwa kuya kwezintathu zekhofi ngosuku kwehlise ubungozi be-gout ngamaphesenti ayi-8, ukuphuza izinkomishi ezine kuya kwezinhlanu kwehlise ubungozi be-gout ngamaphesenti angama-40 futhi ukuphuza izinkomishi eziyisithupha ngosuku kunokwehlisa ingozi ngama-60 [31] .

13. Kwenza i-DNA ibe namandla

Ngokusho kocwaningo olushicilelwe kwi-European Journal of Nutrition, abantu abaphuza ikhofi bane-DNA enamandla kakhulu njengoba yehlisa izinga lokwephuka okuzenzakalelayo kwe-DNA stras kumaseli amhlophe egazi. [32] .

14. Kuvikela amazinyo

Abaphenyi baseBrazil bathole ukuthi ikhofi elimnyama libulala amabhaktheriya asemazinyeni futhi ukwengeza ushukela ekhofi kwehlisa inzuzo. Ivimbela ukubola kwamazinyo futhi yaziwa ngokugwema isifo se-periodontal [33] .

15. Kuvimbela ukulimala kwe-retina

Enye inzuzo yokuphuza ikhofi emnyama ingabe iyasiza ekuvimbeleni ukulimala kwamehlo okwenzeka ngenxa yengcindezi ye-oxidative. Ukuba khona kwe-chlorogenic acid (CLA), i-antioxidant enamandla etholakala kubhontshisi wekhofi, kuvimbela ukulimala kwe-retina [3. 4] .

16. Kukhulisa impilo ende

Ngokocwaningo, abesifazane abadla ikhofi babenamathuba amancane okufa ngenxa yesifo senhliziyo, umdlavuza, njll. Ucwaningo oluningi lukhombisa ukuthi iziphuzo zekhofi zinengozi encane yokufa ngaphambi kwesikhathi ngenxa yezifo ezinjengesifo sikashukela, umdlavuza nesifo senhliziyo [35] .

17. Kuvimbela ukuqina kwamathishu amaningi

I-Multiple sclerosis yisifo esivumela amasosha omzimba ahlasele isimiso sezinzwa esiyinhloko. Ucwaningo lukhombisa ukuthi ukuphuza izinkomishi ezine zekhofi ngosuku kungavikela eyodwa ekuqhamukeni kwe-multiple sclerosis [36] .

Imiphumela Emibi Yekhofi Elimnyama

Njengoba ikhofi liqukethe i-caffeine, ukusebenzisa ngokweqile kungadala ukwethuka, ukungahlaliseki, ukuqwasha, isicanucanu, ukucasuka esiswini, ukukhuphuka kwenhliziyo nokuphefumula.

izinzuzo zezempilo zekhofi elimnyama

Ungayenza Kanjani Ikhofi Elimnyama

  • Esigayweni sekhofi, gaya ubhontshisi omusha wekhofi.
  • Bilisa inkomishi yamanzi ngeketela.
  • Beka i-strainer enkomishini bese ufaka ikhofi lomhlabathi kuyo.
  • Thela amanzi abilisiwe kancane phezu kwekhofi lomhlabathi.
  • Susa isihluzo futhi ujabulele ikhofi lakho elimnyama

Ngisiphi Isikhathi Esingcono Kakhulu Sokuphuza Ikhofi Elimnyama?

Kunconywa ukuthi uphuze ikhofi emnyama kabili ngosuku - kanye ekuseni phakathi kuka-10 ekuseni no-emini futhi futhi phakathi kuka-2 ntambama no-5 ntambama.

Buka Izinkomba ze-Article
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