Nokuba kuxa uvuka kusasa okanye xa uziva udiniwe kancinci emini, baninzi kuthi abangakwaziyo ukuphila ngaphandle kwekomityi yekofu enobisi, akunjalo? Sonke siyayithanda incasa yaloo komityi yekofu eyenziwe ngeswekile encinci kunye nobisi oluncinci. Kodwa ubusazi na ukuba ukusela ikofu kuphela, ngaphandle kobisi, ukhilimu, kunye neswekile eyongezwa kule kofu, oko kukuthi, ukuyisela njenge 'kofu emnyama', kuluncedo kakhulu kwimpilo yethu? Makhe sithethe ngale nto ngeenkcukacha ezithe vetshe namhlanje.
Kalula nje, yintoni ikofu emnyama?
Ikofu emnyama ilula kakhulu. Yikofu nje engenabisi, ukhilimu, iswekile, okanye nantoni na eyongeziweyo . Xa siziphepha ezi zinto zongezelelweyo, siphepha iikhalori ezingafunekiyo, amafutha, kunye neswekile ezongeza emizimbeni yethu. Emva koko sinokufumana iingenelo zempilo zekofu ngaphandle kwemiphumo emibi.
Cinga ngale ndlela. Ikomityi yekomityi yakho eqhelekileyo yekofu enobisi neswekile inokuba neekhalori ezimalunga ne-100-150. Inokuba neegram ezili-15-20 zeswekile kunye neegram ezi-4-5 zamafutha. Kodwa ikomityi yekofu emnyama enobukhulu obufanayo ineekhalori ezincinci kakhulu, ezimalunga neekhalori ezi-2 . Kwaye ayinashukela okanye amafutha konke konke .
Kukho enye inzuzo encinci. Xa ungongezanga enye into kwikofu yakho, ufumana ii-antioxidants ezinamandla kunye ne-caffeine equlethwe yikofu ngaphandle kokuxutywa. Ezi zithako zimbini zikholelwa ukuba zinoxanduva lwezibonelelo ezininzi zempilo zekofu.
Ngaba ukusela ikofu emnyama ngokwenene kuyanceda empilweni?
Ewe, ngokwenene. Nangona uphando oluncinci ngokukodwa kwikofu emnyama, kukho uphando oluninzi malunga neenzuzo zempilo zokusela ikofu ngokubanzi. Nangona kufuneka uphando oluthe kratya ukuqinisekisa ezi nzuzo, nazi ezinye zeenzuzo ezifunyenweyo ukuza kuthi ga ngoku.
- Ukukhuselwa ekulahlekelweni yinkumbulo: Izifundo ezininzi zifumanise ukuba abantu abasela ikofu imihla ngemihla banomngcipheko ophantsi wokufumana iingxaki zengqondo kunye nokulahlekelwa yinkumbulo, njengesifo sika-Alzheimer. Ngokwezinye izifundo, abantu abaneminyaka ephakathi abasela iikomityi zekofu ezi-3-4 ngosuku banomngcipheko ophantsi wama-65% wokufumana esi sifo xa sele bekhulile. Nangona kunjalo, ezinye izifundo zibonisa ukuba abo basela iikomityi ezingaphezu kwezi-6 ngosuku banokuba nomngcipheko okhulayo. Ke ngoko, kubalulekile ukuba uqaphele ubungakanani bekofu .
- Ukukhuselwa kwisifo sikaParkinson: Izifundo ezininzi zibonise ukuba okukhona usela ikofu eninzi, kokukhona umngcipheko wakho wokuba nesifo sikaParkinson wehla. Ukuba sele unesifo sikaParkinson, ikofu inokukunceda ulawule ngcono intshukumo yomzimba wakho. Izazinzulu zikholelwa ukuba oku kungenxa yecaffeine ekwikofu.
- Ukunciphisa umngcipheko womhlaza:Ikofu inokunciphisa umngcipheko weentlobo ezithile zomhlaza, njengomhlaza wamabele, wamathumbu amakhulu, nowesibindi. Oku kungenxa yee -antioxidants ezikwikofu. Ezi zikhusela iiseli zethu kwiimolekyuli eziyingozi ezibizwa ngokuba zii-free radicals ezinokuzonakalisa.
- Inciphisa umngcipheko we-cirrhosis: Ikofu inokunciphisa umngcipheko we-cirrhosis, isifo sesibindi esibangela umonakalo kwisibindi. Inokunceda ekunciphiseni umonakalo obangelwa kukusela utywala ngokukodwa. Olunye uphando olukhulu lufumanise ukuba abantu abasela iikomityi ezine okanye ngaphezulu zekofu ngosuku banomngcipheko ophantsi wama-80% we-cirrhosis obangelwa butywala.
- Iphucula impilo-ntle yengqondo: Ngenxa yokuba i-caffeine ivuselela ingqondo, ikofu sisiselo esinokuyiphucula indlela esivakalelwa ngayo. Izifundo zibonisa ukuba ukusela iikomityi ezine okanye ngaphezulu zekofu ngosuku kunokunciphisa nomngcipheko wokudakumba .
- Ulawulo lwesifo seswekile: Abantu abasela ikofu imihla ngemihla banomngcipheko omncinci wokuba nesifo seswekile sohlobo lwesibini . Kodwa nantsi into. Ukuba sele unesifo seswekile, ukusela ikofu kunokunyusa iswekile egazini lakho kunye namanqanaba e-insulin.
- Inceda ekulawuleni ubunzima: Nangona oku kungengonxibelelwano luqinileyo, kukho ubungqina bokuba i-caffeine ekwikofu inokunceda ekulawuleni ubunzima. Ezinye izifundo zibonise ukuba abantu abasela iziselo ezine-caffeine batyeba kancinci. Kodwa khumbula, le nzuzo iphantse iphele ukuba wongeza iswekile nobisi oluninzi kwikofu yakho .
- Irosti encinci
- Irosti ephakathi
- Irosti emnyama
- Ikofu emnyama yikofu engenabisi, ukhilimu, okanye iswekile, ngoko ke ayinazo iikhalori, amafutha, okanye iswekile ezingafunekiyo.
- Ukusela ikofu emnyama ngokulinganisela (iikomityi ezi-3-5 ngosuku) kunokunciphisa umngcipheko wezifo ezifana nesifo seswekile sohlobo lwesibini, isifo sikaParkinson, ezinye iintlobo zomhlaza, kunye nesifo sesibindi.
- Ukusela ikofu eninzi kunokubangela iziphumo ebezingalindelekanga ezifana nokungalali, ukungazinzi, kunye nokubetha kwentliziyo okuphezulu.
- Ukuba unesifo esifana nesifo seswekile okanye ungumama okhulelweyo, kubaluleke kakhulu ukuthetha nogqirha wakho malunga nokusela ikofu.
- Ukuba unengxaki yokuqhelana nencasa yekofu emnyama, ungazama ukongeza ubisi olunamafutha aphantsi okanye iswiti endaweni yeswekile ekuqaleni.
Ngoko ke, ukuba unesifo seswekile, ngokuqinisekileyo kufuneka uthethe nogqirha wakho malunga nokusela ikofu.
Iindlela Zokugcada Ikofu kunye Nemiphumo Yempilo
Iimbotyi zekofu zivunwa xa ziseluhlaza. Emva koko ziyosiwa kubushushu obahlukeneyo ukuze kuvele incasa yazo. Incasa yekofu iyatshintsha ngokuxhomekeke kwixesha lokubhaka kunye nobushushu. Ngokwesiqhelo kukho iintlobo ezintathu zekofu.
Iikofu ezirostiweyo ezimnyama zirostiwe kubushushu obuphezulu kwaye ixesha elide kuneekofu ezirostiweyo ezikhaphukhaphu. Ngenxa yoko, incasa yazo iyakrakra kwaye inencasa. Nangona kunjalo, yintsomi ukuba iikofu ezirostiweyo ezimnyama zine-caffeine eninzi . Enyanisweni, iikofu ezirostiweyo ezikhaphukhaphu zine-caffeine eninzi kancinci.
| Isihloko sokuthelekisa | I-Light Roast vs i-Dark Roast |
|---|---|
| Ii-Antioxidants | Iirosti ezikhaphukhaphu ziphezulu kwii-antioxidants, ezifana nee-polyphenols kunye ne-chlorogenic acid. Nangona kunjalo, ezinye izifundo zibonisa ukuba umsebenzi we-antioxidant uphezulu kwiirosti ezimnyama. |
| Izithako ezonyusa i-cholesterol | Ikofu eyosiweyo emnyama iqulethe into encinci ebizwa ngokuba yi-cafestol, ekucingelwa ukuba yonyusa amanqanaba e-cholesterol. |
| Impembelelo kwinkqubo yokugaya ukutya | Uphononongo oluncinci lufumanise ukuba ukusela ikofu eyosiweyo emnyama kuvelisa iasidi encinci esiswini kunokusela ikofu eyosiweyo ephakathi. |
Isondlo kwikofu emnyama
Ulwazi lwesondlo olukwikomityi yekofu emnyama (malunga nee-ounces ezi-8 okanye iimililitha ezingama-240) lulula kakhulu.
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | 2 |
| Iiproteni | 0 iigram |
| Amafutha | 0 iigram |
| Iicarbohydrate | 0 iigram |
| Iswekile | 0 iigram |
Ingakanani ikofu elungileyo ukusela ngosuku?
Ngokubanzi, ukusela iikomityi zekofu ezi-3-5 ngosuku (malunga ne-400 milligrams ye-caffeine) akujongwa njengengozi empilweni. Nangona kunjalo, ukuba unengxaki kwi-caffeine, oko kuthetha ukuba nokuba yikofu encinci ibangela ukuxhalaba okanye ikwenze ungakwazi ukulala, kungcono ukusela kancinci.
Kubalulekile: I-caffeine eninzi inokubangela iziphumo ebezingalindelekanga ezifana nokungaphumli, ixhala, ukungalali, ukubetha kwentliziyo ngokukhawuleza, kunye nokuphazamiseka kwesisu .
Ukuba ukhulelwe, uzama ukukhulelwa, okanye uncancisa, qiniseka ukuba uqhagamshelana nogqirha wakho malunga nobungakanani bekofu oyiselayo.
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