Kaya ndi pamene mumadzuka m'mawa kapena pamene mukumva kutopa pang'ono masana, pali ambiri a ife omwe sitingathe kukhala popanda kapu ya khofi ndi mkaka, eti? Tonsefe timakonda kukoma kwa kapu ya khofi yopangidwa ndi shuga pang'ono ndi mkaka pang'ono. Koma kodi mumadziwa kuti kumwa khofi yokha, popanda mkaka, kirimu, ndi shuga zomwe zimawonjezeredwa ku khofi iyi, kutanthauza kuti, kumwa ngati 'khofi wakuda', ndikopindulitsa kwambiri pa thanzi lathu? Tiyeni tikambirane za izi mwatsatanetsatane lero.
Mwachidule, kodi khofi wakuda ndi chiyani?
Khofi wakuda ndi wosavuta kwambiri. Ndi khofi chabe wopanda mkaka, kirimu, shuga, kapena china chilichonse chowonjezeredwa . Tikapewa zowonjezera izi, timapewa ma calories osafunikira, mafuta, ndi shuga zomwe zimawonjezera m'matupi athu. Kenako titha kupeza zabwino zenizeni za khofi pa thanzi popanda zotsatirapo zoyipa zilizonse.
Taganizirani izi motere. Kapu imodzi ya khofi wanu wamba yokhala ndi mkaka ndi shuga ingakhale ndi ma calories pafupifupi 100-150. Ingakhalenso ndi magalamu 15-20 a shuga ndi magalamu 4-5 a mafuta. Koma kapu imodzi ya khofi wakuda yofanana imakhala ndi ma calories ochepa kwambiri, pafupifupi ma calories awiri . Ndipo ilibe shuga kapena mafuta konse .
Palinso ubwino wina. Mukapanda kuwonjezera china chilichonse ku khofi yanu, mumapeza ma antioxidants amphamvu ndi caffeine zomwe khofi ili nazo popanda kusungunuka. Zosakaniza ziwirizi zimaganiziridwa kuti ndizo zimayambitsa zabwino zambiri za khofi pa thanzi.
Kodi kumwa khofi wakuda kumabweretsadi ubwino pa thanzi?
Inde, ndithudi. Ngakhale kuti palibe kafukufuku wambiri makamaka pa khofi wakuda, pali kafukufuku wambiri wokhudza ubwino wa kumwa khofi pa thanzi. Ngakhale kuti pakufunika kafukufuku wowonjezereka kuti atsimikizire ubwino umenewu, nazi zina mwa zabwino zomwe zapezeka mpaka pano.
- Chitetezo ku kuiwalaiwala: Kafukufuku wosiyanasiyana wapeza kuti anthu omwe amamwa khofi tsiku lililonse ali ndi chiopsezo chocheperako chodwala matenda a ubongo komanso kuiwalaiwala, monga matenda a Alzheimer's. Malinga ndi kafukufuku wina, anthu azaka zapakati omwe amamwa makapu 3-4 a khofi patsiku ali ndi chiopsezo chocheperako cha 65% chodwala matendawa akakalamba. Komabe, kafukufuku wina akuwonetsa kuti omwe amamwa makapu opitilira 6 patsiku akhoza kukhala ndi chiopsezo chowonjezeka. Chifukwa chake, ndikofunikira kusamala ndi kuchuluka kwa khofi .
- Chitetezo ku matenda a Parkinson: Kafukufuku wosiyanasiyana wasonyeza kuti mukamwa khofi wambiri, chiopsezo chanu chotenga matenda a Parkinson chimachepetsa. Ngati muli kale ndi matenda a Parkinson, khofi ingakuthandizeni kulamulira bwino kayendedwe ka thupi lanu. Asayansi amakhulupirira kuti izi zimachitika chifukwa cha caffeine yomwe ili mu khofi.
- Kuchepetsa chiopsezo cha khansa:Khofi ingachepetse chiopsezo cha mitundu ina ya khansa, monga khansa ya m'mawere, ya m'matumbo, ndi ya chiwindi. Izi zimachitika chifukwa cha ma antioxidants omwe ali mu khofi. Izi zimateteza maselo athu ku mamolekyu oopsa otchedwa ma free radicals omwe angawawononge.
- Amachepetsa chiopsezo cha matenda a chiwindi: Khofi ingachepetse chiopsezo cha matenda a chiwindi, matenda a chiwindi omwe amachititsa chiwindi kuwonongeka. Ingathandize kuchepetsa kuwonongeka komwe kumachitika chifukwa chomwa mowa makamaka. Kafukufuku wina wamkulu adapeza kuti anthu omwe amamwa makapu anayi kapena kuposerapo a khofi patsiku anali ndi chiopsezo chotsika cha matenda a chiwindi ndi 80% chifukwa cha mowa.
- Zimathandiza kuti munthu akhale ndi thanzi labwino m'maganizo: Popeza khofi ndi chinthu cholimbikitsa, khofi ndi chakumwa chomwe chingathandize kuti munthu akhale ndi maganizo abwino. Kafukufuku akusonyeza kuti kumwa makapu anayi kapena kuposerapo a khofi patsiku kungachepetse chiopsezo cha kuvutika maganizo .
- Kuletsa matenda a shuga: Anthu omwe amamwa khofi tsiku lililonse ali ndi chiopsezo chochepa chotenga matenda a shuga amtundu wa 2. Koma nayi mfundo. Ngati muli kale ndi matenda a shuga, kumwa khofi kungakulitse shuga m'magazi ndi kuchuluka kwa insulin m'magazi mwanu.
- Zimathandiza kuchepetsa thupi: Ngakhale kuti izi sizikugwirizana kwenikweni, pali umboni wina wosonyeza kuti caffeine yomwe ili mu khofi ingathandize kuchepetsa thupi. Kafukufuku wina wasonyeza kuti anthu omwe amamwa zakumwa zokhala ndi caffeine amachepa thupi. Koma kumbukirani kuti phindu limeneli limachepa ngati muwonjezera shuga ndi mkaka wambiri mu khofi yanu .
- Kuwotcha pang'ono
- Kuwotcha kwapakati
- Kuwotcha kwakuda
- Khofi wakuda ndi khofi wopanda mkaka, kirimu, kapena shuga, kotero ulibe ma calories, mafuta, kapena shuga osafunikira.
- Kumwa khofi wakuda pang'ono (makapu 3-5 patsiku) kungachepetse chiopsezo cha matenda monga matenda a shuga a mtundu wachiwiri, matenda a Parkinson, khansa zina, ndi matenda a chiwindi.
- Kumwa khofi wochuluka kungayambitse mavuto monga kusowa tulo, kusakhazikika maganizo, komanso kugunda kwa mtima kwambiri.
- Ngati muli ndi matenda monga matenda a shuga kapena ndinu mayi woyembekezera, ndikofunikira kwambiri kulankhula ndi dokotala wanu za kumwa khofi.
- Ngati mukuvutika kuzolowera kukoma kwa khofi wakuda, poyamba mungayese kuwonjezera mkaka wopanda mafuta ambiri kapena chotsekemera m'malo mwa shuga.
Chifukwa chake, ngati muli ndi matenda a shuga, muyenera kulankhula ndi dokotala wanu za kumwa khofi.
Njira Zowotchera Khofi ndi Zotsatira Zaumoyo
Nyemba za khofi zimakololedwa zikadali zobiriwira. Kenako zimakazingidwa pa kutentha kosiyanasiyana kuti zitulutse kukoma kwake. Kukoma kwa khofi kumasintha malinga ndi nthawi yokazinga ndi kutentha kwake. Kawirikawiri pali mitundu itatu ya khofi.
Makhofi okazinga akuda amakazinga pa kutentha kwakukulu komanso kwa nthawi yayitali kuposa khofi wokazinga wopepuka. Chifukwa chake, kukoma kwawo kumakhala kowawa komanso kokoma kwambiri. Komabe, ndi nthano kuti khofi wokazinga wakuda ali ndi caffeine wambiri . Ndipotu, khofi wokazinga wopepuka ali ndi caffeine wochuluka pang'ono.
| Mutu woyerekeza | Chowotcha Chopepuka vs Chowotcha Chakuda |
|---|---|
| Ma antioxidants | Zakudya zophikidwa pang'ono zimakhala ndi ma antioxidants ambiri, monga ma polyphenols ndi chlorogenic acid. Komabe, kafukufuku wina akusonyeza kuti mphamvu yonse ya antioxidant imakhala yochulukirapo mu nyama zophikidwa zakuda. |
| Zinthu zomwe zimawonjezera cholesterol | Khofi wakuda wokazinga uli ndi chinthu chochepa pang'ono chotchedwa cafestol, chomwe chimaganiziridwa kuti chimawonjezera kuchuluka kwa cholesterol m'thupi. |
| Zotsatira pa dongosolo la m'mimba | Kafukufuku waung'ono wapeza kuti kumwa khofi wokazinga wakuda kumabweretsa asidi wochepa m'mimba poyerekeza ndi kumwa khofi wokazinga wapakatikati. |
Zakudya mu khofi wakuda
Chidziwitso cha zakudya chomwe chili mu kapu ya khofi wakuda (pafupifupi ma ounces 8 kapena ma milliliters 240) n'chosavuta kwambiri.
| Gawo la zakudya | Kukula |
|---|---|
| Ma calories | 2 |
| Mapuloteni | magalamu 0 |
| Mafuta | magalamu 0 |
| Chakudya | magalamu 0 |
| Shuga | magalamu 0 |
Kodi khofi wochuluka bwanji womwe ndi wabwino kumwa patsiku?
Kawirikawiri, kumwa makapu 3-5 a khofi patsiku (pafupifupi mamiligalamu 400 a khofi) sikumaonedwa kuti ndi kovulaza thanzi. Komabe, ngati muli ndi vuto la khofi, zomwe zikutanthauza kuti ngakhale khofi wochepa amayambitsa mantha kapena kukulepheretsani kugona, ndi bwino kumwa pang'ono.
Chofunika: Kumwa khofi wambiri kungayambitse mavuto monga kusakhazikika maganizo, nkhawa, kusowa tulo, kugunda kwa mtima mofulumira, komanso kusokonezeka m'mimba .
Ngati muli ndi pakati, mukuyesera kutenga pakati, kapena kuyamwitsa, onetsetsani kuti mwafunsa dokotala wanu za kuchuluka kwa khofi yomwe mumamwa.
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