Ingabe nawe ungumuntu ofisa iphunga lenkomishi yekhofi ngokushesha nje lapho uvuka ekuseni? Noma ingabe unomkhuba wokuphuza ikhofi ukuze unciphise ukukhathala nokulala ngesikhathi somsebenzi wosuku? Ikhofi iyisiphuzo esidumile kakhulu phakathi kwethu eSri Lanka. Kodwa sizwa izindaba ezahlukene mayelana nokuthi ikhofi lihle noma libi emzimbeni, akunjalo? Abanye bathi ikhofi alilihle, abanye bathi liwusizo empilweni. Namuhla sizokhuluma ngeqiniso elimangazayo kakhulu elitholwe ocwaningweni lwakamuva lwezokwelapha, elizokwenza wena, ophuza ikhofi, ujabule kakhulu. Okusho ukuthi, ikhofi esiliphuzayo ithinta kanjani impilo yamathumbu ethu.
Kungani ulifuna kangaka leli khofi?
Ukuze siqonde le ndaba, sidinga kuqala ukufunda ngezwe elincane elingaphakathi kwamathumbu ethu. Lokhu sikubiza ngokuthi i-gut microbiome . Kalula nje, amathumbu ethu ayikhaya lezigidi zamagciwane awusizo, okuhlanganisa amabhaktheriya, isikhunta, namagciwane. Ibhalansi yala magciwane ibalulekile empilweni yethu.
Cabanga ukuthi kwenzekani uma la magciwane engasasebenzi kahle. Sikubiza ngokuthi i-Dysbiosis . Lesi simo singaholela ekuvuvukeni okuhlukahlukene emzimbeni, ukukhuluphala ngokweqile, izinhlobo ezithile zomdlavuza, kanye nezinye izifo eziningi.
Ngakho-ke, ososayensi bebelokhu befuna isikhathi eside ukuthi ukudla esikudlayo kuthinta kanjani la magciwane amathumbu. Into eyodwa abayithola kulezo zifundo ukuthi ikhofi yayingenye yeziphuzo ezazinethonya elikhulu emsebenzini wala magciwane. Izifundo zangaphambilini zazithole nokuthi ukuphuza ikhofi kunciphisa ingozi yesifo senhliziyo, isifo sikashukela, kanye nezinhlobo ezithile zomdlavuza. Konke lokhu kwaholela abacwaningi ukuthi baqale ukubheka ngokujulile ubudlelwano phakathi kwekhofi nempilo yamathumbu.
Lokho okwembulwa ucwaningo lwakamuva
Inani elikhulu labantu abavela e-US nase-UK bahlanganyele kulolu cwaningo. Imikhuba yabo yokudla kanye namasampula e-DNA ye-gut microbiome athathwe futhi ahlaziywa. Laba bantu bahlukaniswe ngamaqembu amathathu:
1. Abantu abangaphuzi ikhofi: (labo abaphuza ngaphansi kwezinkomishi ezintathu ngenyanga)
2. Abaphuza ikhofi njalo: (labo abaphuza phakathi kwezinkomishi ezi-3 ngenyanga nezinkomishi ezi-3 ngosuku)
3. Abantu abaphuza ikhofi kakhulu: (labo abaphuza izinkomishi ezingaphezu kwezingu-3 ngosuku)
Imiphumela yayimangalisa ngempela. Abacwaningi bathole ukuthi abantu abaphuza ikhofi njalo futhi abaphuza kakhulu babenamabhaktheriya awusizo kakhulu emathunjini abo kunalabo abangaphuzi ikhofi . Phakathi kwalawa, kwatholakala ukuthi uhlobo lwamabhaktheriya olubizwa ngokuthi i-Lawsonibacter asaccharolyticus luphindwe kasishiyagalombili.
Lokhu akusikho nje ukuqaphela. Abacwaningi bangeze ikhofi ekwakhiweni kwaleli bhaktheriya elabhorethri. Futhi kwakusobala ukuthi ikhofi yasheshisa ukukhula kwaleli bhaktheriya.
Ingabe i-caffeine iyimbangela yalokhu?
Abantu abaningi bacabanga ukuthi i-caffeine iyimbangela yazo zonke izinto ezinhle nezimbi ekhofini. Kodwa lolu cwaningo luthole ukuthi le nzuzo ayibangelwa yi-caffeine yodwa. Ngoba imiphumela yayifana kulabo abaphuza ikhofi engena-caffeine.
Ngakho-ke siyini isizathu salokhu? Isizathu ukuthi ubhontshisi wekhofi ucebile ngamakhemikhali abizwa ngokuthi ama-polyphenols . Lawa anezakhiwo ezinamandla zokulwa ne-antioxidant kanye nokulwa nokuvuvukala. Okubaluleke kakhulu, lawa ma-polyphenols angukudla okungcono kakhulu (ama-prebiotic) kwamagciwane amahle emathunjini ethu. Ngakho-ke uma siphuza ikhofi, lawa ma-polyphenols aya emathunjini futhi ondle amagciwane amahle futhi awasize akhule.
Lolu cwaningo luphinde lusikisele ukuthi le nzuzo iyafana noma ngabe uphuza i-cappuccino enobisi noshukela, noma i-latte. Kodwa-ke, ochwepheshe bezokudla bathi ukuphuza ikhofi emnyama ngaphandle koshukela nobisi kuyimpilo kakhulu.
Ngakho-ke kulungile yini ukuphuza ikhofi eliningi ngangokunokwenzeka?
Lutho neze. Njenganoma yini, ukuphuza ikhofi eningi kakhulu akukuhle. Ngokuvamile, kuthiwa ukuphuza izinkomishi ezintathu kuya kwezine zekhofi ngosuku kuyazuzisa umuntu omdala onempilo. Kodwa-ke, umzimba wawo wonke umuntu uhlukile. Udinga ukuqaphela ukuthi kwenzekani kuwe uma uphuza ikhofi.
Into ebaluleke kakhulu ukuthi, "Sonke siwumzamo womuntu ngamunye." Okusho ukuthi, okusebenza komunye umuntu kungase kungasebenzeli omunye. Kubaluleke kakhulu ukulalela izimpawu umzimba wakho okunikeza zona.
Ithebula elingezansi libala eminye yemiphumela emibi engaba khona yokuphuza ikhofi eningi kakhulu. Uma unezinye zalezi zimpawu, ungase ufune ukucabanga kabusha ngenani lekhofi oliphuzayo.
| Umphumela omubi | Incazelo |
|---|---|
| Ukwanda kwesilinganiso senhliziyo | Ukuzwa ukuqina kwesifuba noma ukushaya kwenhliziyo okukhuphukile. |
| Umfutho wegazi ophakeme | Umfutho wegazi ungase ukhuphuke okwesikhashana. Abantu asebevele benomfutho wegazi ophezulu kufanele baqaphele. |
| Ukuphazamiseka kokulala | Ukungalali kahle noma izinga eliphansi lokulala, ikakhulukazi ngokuphuza ikhofi kusihlwa. |
| Ukungaphumuli nokuthuthumela | Ungase uzizwe ubuthakathaka futhi uthuthumela ezandleni zakho. |
| Ukukhathazeka | Imizwa yokukhathazeka nokungahlaliseki inganda. |
| Ukungakhululeki kwesisu | Kungase kube nokuphazamiseka kwesisu, isicanucanu, noma ukuqaqamba kwesisu. |
Futhi, khumbula ukuthi ikhofi iyisisusa sokukhipha isisu, ngakho-ke uma uphuza ikhofi, kufanele uphuze namanzi anele usuku lonke.
Kufanele ngenzenjani-ke?
Uma ungenaso isifo esingamahlalakhona njengomfutho wegazi ophakeme, futhi uphilile, akunankinga ukuphuza izinkomishi ezimbili kuya kwezintathu zekhofi ngosuku. Kungazuzisa impilo yakho iyonke, okuhlanganisa nempilo yamathumbu akho.
Kodwa-ke, uma unesifo esithile, ukhulelwe, noma uncelisa, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokufaka ikhofi ekudleni kwakho noma ukushintsha inani oliphuzayo njengamanje. Uzokunikeza iseluleko esifanele kakhulu ngokusekelwe esimweni sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Ucwaningo lwamuva lukhombisile ukuthi ukuphuza ikhofi ngokulinganisela kusiza ekukhuleni kwamagciwane awusizo (i-gut microbiome) ahlala emathunjini akho.
- Isizathu esiyinhloko sale nzuzo yezempilo akuyona i-caffeine ekhofini, kodwa ama-antioxidants anamandla abizwa ngokuthi ama-polyphenols.
- Ukuphuza izinkomishi zekhofi ezingu-2-4 ngosuku ngokuvamile kungaba okuphephile futhi okuzuzisayo kumuntu omdala onempilo.
- Uma uzwa ukungakhululeki okufana nokujikijela, ukuqina kwesifuba, noma ukuqwasha ngemva kokuphuza ikhofi, lalela umzimba wakho bese wehlisa inani oliphuzayo.
- Uma unezinkinga zempilo ezingamahlalakhona, xhumana nodokotela wakho njalo ngaphambi kokushintsha indlela odla ngayo.
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