17 Zvikonzero Nei Uchifanira Kunwa Nhema Kofi

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Kofi ndicho chinwiwa chinonyanya kufarirwa uye chinonyanya kudiwa kunze kwetiyi. Iyo yakanyanya kuwanda kwema antioxidants mairi inoiita imwe yeakanakisa zvinwiwa ^[1] . Ichi chinyorwa chichataura nezve mabhenefiti ekofi nhema isina shuga.

Kofi ine caffeine, yakasikwa inosimudzira iyo inozivikanwa kukupa iwe yakawanda simba uye kukubatsira iwe kuramba wakamuka kana iwe uchinzwa kuneta ^[piri] .

Chii chinonzi Black Coffee?

Kofi nhema ndiyo kofi yenguva dzose isina shuga, kirimu uye mukaka. Izvi zvinowedzera iyo chaiyo kuravira uye kunhuhwira kweakatswanywa kofi bhinzi. Kofi nhema inowanzo gadzirwa muhari, asi vazvino kofi connoisseurs vanoshandisa iyo yekudira-pamusoro-nzira yekugadzira kofi nhema.

Kuwedzera shuga mukofi yako kunokuvadza mumuviri sezvo uchibatanidzwa nemamiriro akaita seshuga uye kufutisa ^[3] , ^[4] .

Kukosha Kwehutano KweKofi

100 gramu yenyuchi dzekofi dzine 520 kcal (macalorie) esimba. Iyo zvakare ine

• 8.00 gramu mapuroteni
• 26.00 gramu yakazara lipid (mafuta)
• 62,00 magiramu makabhohaidhiretsi
• 6.0 gramu yakazara fiber yekudya
• 52.00 gramu shuga
• 160 milligrams calcium
• 5.40 milligrams iron
• 150 milligrams sodium
• 200 IU vhitamini A

Hutano Mabhenefiti Echitema Kofi

1. Inovandudza hutano hwemwoyo

Kunwa kofi usina kuwedzera shuga kunogona kudzikisira mikana yechirwere chemoyo uye kuzvimba, zvichideredza njodzi yehosha yemoyo ^[5] . Zvidzidzo zvakaratidza kuti kunwa kofi kunodzikisa njodzi yekurohwa nezvikamu makumi maviri kubva muzana ^[6] , ^[7] , ^[8] . Zvisinei, kofi inogona kukonzera kuwedzera kuduku kweropa, izvo hazvikonzeri dambudziko hazvo.

2. Inokurudzira kuonda

Kudya kofi isina shuga kunogona kukubatsira kupisa mafuta nekuwedzera metabolism yemuviri. Caffeine yakaratidzirwa kubatsira mukutsva kwemafuta uye yakaratidzwa kuwedzera mwero wemetabolism ne3 kusvika 11 muzana. ^[9] . Chidzidzo chakaratidza kushanda kwecaffeine mukutsva kwemafuta nekuwanda kwemazana muzana muvanhu vakafutisa uye makumi maviri nemapfumbamwe muzana muvanhu vakaonda. ^[10] .

3. Inovandudza ndangariro

Imwe bhenefiti yekunwa isina kofi kofi ndeyekuti inobatsira mukuvandudza ndangariro basa nekubatsira iyo uropi kuti irambe ichishanda. Izvi zvinoita kuti tsinga dzeuropi dzishande uye dzinoderedza mikana yechirwere cheAlzheimer uye kuora mwoyo. Zvidzidzo zvakaratidza kuti kunwa kofi kunogona kudzikisa chirwere cheAlzheimer kusvika pamakumi matanhatu neshanu muzana ^{[gumi neimwe]} , ^[12] .

4. Inoderedza chirwere cheshuga

Kunwa kofi neshuga kunowedzera njodzi yako yeshuga, kunyanya rudzi rwechipiri chirwere cheshuga. Dzimwe ongororo dzakaona kuti vanhu vanonwa kofi nhema pasina shuga vane 23 kusvika 50 muzana panjodzi yakaderera yekubata chirwere ichi ^[13] , ^[14] , ^{[gumi neshanu]} . Vanhu vane chirwere cheshuga vanofanirwawo kunzvenga kofi izere neshuga sezvo vasingakwanise kuburitsa insulin yakakwana, uye kunwa kofi ine shuga kunokonzera kuti shuga iungane muropa.

5. Kunoderedza njodzi yehosha yaPasinson

Sekureva kwepurofesa Achmad Subagio weResearch Institute yeYunivhesiti yeJember, kunwa kofi nhema kaviri pazuva kunodzivirira njodzi yechirwere chaPasinson nekuti caffeine inokwidziridza mwero wedopamine mumuviri. Chirwere chaParkinson chinokanganisa maseru etsinga dzouropi dzinoburitsa dopamine, iyo neurotransmitter inoitisa kufambisa zviratidzo pakati pemasero etsinga europi.

Nekudaro, kunwa kofi isina kutapurwa kunogona kudzikisa njodzi yechirwere cheParkinson nezvikamu makumi matatu nezvitatu kusvika makumi matanhatu muzana ^[16] , ^[17] .

6. Anorwa kuora mwoyo

Vakadzi vanonwa anopfuura makapu mana ekofi pazuva, vaive ne20 muzana panjodzi yakaderera yekuora moyo. Icho chikonzero chiri iyo caffeine, yakasikwa inosimudzira iyo inomutsa iyo yepakati tsinga system uye inowedzera dopamine mazinga ^[18] . Kuwedzera kwemazinga eDopamine kunobvisa zviratidzo zvekuora mwoyo uye kusagadzikana ^[19] . Uye nekuda kwevanhu ava kashoma kuzviuraya ^{[makumi maviri]} .

7. Inobvisa chepfu kubva muchiropa

Kofi nhema inozivikanwa zvakare kuchenesa chiropa nekubvisa chepfu uye hutachiona kubva mumuviri kuburikidza neweti. Kuvakwa kwehupfu muropa kunogona kutungamira kukuvara kwechiropa. Iyo inozivikanwa zvakare kudzivirira chiropa cirrhosis uye kudzikisa njodzi kusvika pamakumi masere muzana ^{[makumi maviri nerimwe]} , ^[22] . Uye zvakare, caffeine ine diuretic iyo inoita kuti iwe ude kuita weti kazhinji.

8. Akapfuma mune antioxidants

Kofi yakakwira muma antioxidant achienzaniswa nemimwe michero nemiriwo ^{[2. 3]} . Kunobva sosi huru yekudzivirira antioxidants kunobva kumabhinzi ekofi uye masayendisiti anoti kune angangoita chiuru antioxidants mumabhinzi ekofi asina kugadzirwa uye panguva yekugocha, mazana mazhinji anokura ^[24] .

9. Inoita kuti uve akachenjera

Caffeine yakasikwa inosimudzira iyo inoshanda muuropi hwako nekuvharira mhedzisiro yeadenosine, inorambidza neurotransmitter ^[25] . Izvi zvinowedzera kupfura kweuroni muuropi uye kuburitsa mamwe maurotransmitter senge norepinephrine uye dopamine iyo inovandudza manzwiro, inoderedza kushushikana, inowedzera kusvinura uye nguva yekuita uye huwandu hwehuropi ^[26] .

10. Kunoderedza njodzi yekenza

Kofi nhema inogona kudzivirira njodzi yechiropa uye kenza yekoloni. Kunwa kofi nhema kunogona kuderedza njodzi yekenza yechiropa ne40 muzana ^[27] . Chimwe chidzidzo chakawana zvakare kuti vanhu vanonwa makapu 4-5 ekofi pazuva vane njodzi yakadzikira yegomarara rekoloni ne15 muzana ^[28] . Kofi yekudyiwa inozivikanwa zvakare kuti ideredze njodzi yekenza yeganda.

11. Inovandudza kurovedza muviri

Kunwa kofi nhema mangwanani kunowedzera epinephrine (adrenaline) mazinga muropa ayo anosimudzira kuita kwako kwepanyama ne11 kusvika 12 muzana. ^[29] , ^[30] . Izvi zvinokonzerwa necafeine zvemukati zvinobatsira mukuparara uye metabolism mafuta acho anoshandiswa semafuta. Caffeine inoderedzawo mhasuru post-Workout.

12. Inodzivirira gout

Gout inoitika kana paine kuvaka kweuric acid muropa. Imwe ongororo yakawana kuti kunwa imwe kana matatu makapu ekofi pazuva kwakaderedza njodzi yegouta nezvikamu zvisere kubva muzana, kunwa makapu mana kusvika mashanu kwakadzikisa njodzi yegout nezvikamu makumi mana kubva muzana uye kunwa makapu matanhatu pazuva kwaitadzisa njodzi ^[31] .

13. Inoita DNA yakasimba

Zvinoenderana neongororo yakaburitswa muEuropean Zvinyorwa zveNutrition, vanhu vanonwa kofi vane DNA yakasimba zvakanyanya sezvo ichideredza nhanho yekuzvarwa kweDNA tambo inoputsika mumasero machena eropa. ^[32] .

14. Inodzivirira mazino

Vatsvagiri muBrazil vakawana kuti kofi nhema inouraya utachiona mumazino uye kuwedzera shuga kukofi kunodzikisa bhenefiti. Iyo inodzivirira mazino caries uye inozivikanwa kudzivirira periodontal chirwere ^[33] .

15. Inodzivirira kukuvara kweziso

Imwe bhenefiti yekunwa kofi nhema ndeye iyo inobatsira mukudzivirira kukanganisa kwemaziso kunoitika nekuda kwekushushikana kweiyo oxidative. Kuvapo kwechlorogenic acid (CLA), yakasimba antioxidant inowanikwa mukofi bhinzi, inodzivirira kukuvara kweziso ^{[3. 4]} .

16. Inowedzera hupenyu hurefu

Maererano nekutsvaga, vakadzi vanodya kofi vaive nenjodzi yakaderera yekufa nechirwere chemwoyo, gomarara, nezvimwe. Ongororo dzakawanda dzakaratidza kuti zvinwiwa zvekofi zvine njodzi shoma yekufa nguva isati yakwana kubva kuzvirwere zvakaita seshuga, gomarara uye chirwere chemwoyo ^[35] .

17. Inodzivirira multiple sclerosis

Multiple sclerosis chirwere chinoita kuti immune system irwise iyo yepakati tsinga system. Kutsvagurudza kunoratidza kuti kunwa makapu mana ekofi pazuva kunogona kuchengetedza imwe kubva pakuitika kwe multiple sclerosis ^[36] .

Mativi Akakomba EBlack Coffee

Sezvo kofi iine caffeine, kuwedzeredza kunogona kukonzera kutya, kusagadzikana, kushaya hope, kusvotwa, kushungurudzika mudumbu, kuwedzerwa moyo uye kufema.

Maitiro Ekugadzira Nhema Kofi

• Mune grinder yekofi, gaya nyowani kofi bhinzi.
• Birai kapu yemvura muhadura.
• Isa iyo strainer pane iyo kapu uye wedzera iyo pasi kofi mairi.
• Dururirai mvura yakabikwa zvishoma nezvishoma pamusoro pekofi yepasi.
• Bvisa strainer uye unakirwe nekofi yako nhema

Ndeipi Nguva Yakanakisa Kunwa Nhema Kofi?

Zvinokurudzirwa kunwa kofi nhema kaviri pazuva - kamwe chete mangwanani pakati pegumi kusvika masikati uyezve pakati pa2 pm na5 pm.

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