Kungakhathaliseki ukuthi uvuka ekuseni noma uzizwa ukhathele kancane emini, baningi kithi abangakwazi ukuphila ngaphandle kwenkomishi yekhofi enobisi, akunjalo? Sonke siyayithanda indlela emnandi ngayo leyo nkomishi yekhofi eyenziwe ngoshukela omncane nobisi oluncane. Kodwa bewazi ukuthi ukuphuza ikhofi kuphela, ngaphandle kobisi, ukhilimu, noshukela okufakwe kuleli khofi, okungukuthi, ukuliphuza 'njengekhofi elimnyama', kuzuzisa kakhulu empilweni yethu? Ake sixoxe ngalokhu ngemininingwane ethe xaxa namuhla.
Kalula nje, iyini ikhofi elimnyama?
Ikhofi elimnyama lilula kakhulu. Liyikhofi nje elingenalo ubisi, ukhilimu, ushukela, noma yini enye engeziwe . Uma sigwema lokhu okungeziwe, sigwema amakhalori angadingekile, amafutha, noshukela abawafaka emizimbeni yethu. Ngemuva kwalokho singathola izinzuzo zangempela zekhofi empilweni ngaphandle kwemiphumela emibi.
Cabanga ngale ndlela. Inkomishi yekofi yakho evamile enobisi noshukela ingaba nama-calories angaba ngu-100-150. Ingase futhi ibe namagremu angu-15-20 kashukela kanye namagremu angu-4-5 amafutha. Kodwa inkomishi yekofi emnyama enobukhulu obufanayo inenani elincane kakhulu lama-calories, cishe ama-calories amabili . Futhi ayinawo ushukela noma amafutha nhlobo .
Kukhona enye inzuzo encane. Uma ungangezi lutho ekhofini lakho, uthola ama-antioxidants anamandla kanye ne-caffeine equkethwe yikhofi ngaphandle kokuxutshwa. Lezi zithako ezimbili kucatshangwa ukuthi zibangela izinzuzo eziningi zezempilo zekhofi.
Ingabe ukuphuza ikhofi elimnyama kunikeza izinzuzo zempilo ngempela?
Yebo, impela. Nakuba kuncane ucwaningo oluphathelene nekhofi elimnyama, kunocwaningo olukhulu ngezinzuzo zezempilo zokuphuza ikhofi ngokuvamile. Nakuba kudingeka ucwaningo olwengeziwe ukuqinisekisa lezi zinzuzo, nazi ezinye zezinzuzo ezitholakale kuze kube manje.
- Ukuvikelwa ekulahlekelweni yinkumbulo: Izifundo eziningana zithole ukuthi abantu abaphuza ikhofi nsuku zonke basengozini encane yokuthola izinkinga zobuchopho kanye nokulahlekelwa yinkumbulo, njengesifo i-Alzheimer's. Ngokusho kwezinye izifundo, abantu abaseminyakeni ephakathi abaphuza izinkomishi zekhofi ezingu-3-4 ngosuku basengozini ephansi ngo-65% yokuthola lesi sifo lapho sebekhulile. Kodwa-ke, ezinye izifundo zibonisa ukuthi labo abaphuza izinkomishi ezingaphezu kwezi-6 ngosuku bangase babe nengozi eyengeziwe. Ngakho-ke, kubalulekile ukuqaphela inani .
- Ukuvikelwa Esifweni sikaParkinson: Izifundo eziningana zikhombisile ukuthi uma uphuza ikhofi eningi, kunciphisa ingozi yakho yokuthola isifo sikaParkinson. Uma usuvele unesifo sikaParkinson, ikhofi ingakusiza ukuthi ulawule kangcono ukunyakaza komzimba wakho. Ososayensi bakholelwa ukuthi lokhu kungenxa ye-caffeine etholakala ekhofini.
- Ukunciphisa ingozi yomdlavuza:Ikhofi inganciphisa ingozi yezinhlobo ezithile zomdlavuza, njengomdlavuza webele, wamathumbu amakhulu kanye nesibindi. Lokhu kungenxa yama-antioxidants asekhofini. Lawa avikela amangqamuzana ethu kuma-molecule ayingozi abizwa ngokuthi ama-free radicals angawalimaza.
- Kunciphisa ingozi ye-cirrhosis: Ikofi inganciphisa ingozi ye-cirrhosis, isifo sesibindi esibangela umonakalo esibindini. Kungasiza ekunciphiseni umonakalo obangelwa ukuphuza utshwala ikakhulukazi. Ucwaningo olukhulu luthole ukuthi abantu abaphuza izinkomishi ezine noma ngaphezulu zekhofi ngosuku babenengozi ephansi ngo-80% ye-cirrhosis ebangelwa utshwala.
- Kuthuthukisa inhlalakahle yengqondo: Ngenxa yokuthi i-caffeine iyisikhuthazi, ikhofi iyisiphuzo esingathuthukisa imizwa yethu. Izifundo zibonisa ukuthi ukuphuza izinkomishi ezine noma ngaphezulu zekhofi ngosuku kunganciphisa ngisho nengozi yokucindezeleka .
- Ukulawulwa kwesifo sikashukela: Abantu abaphuza ikhofi nsuku zonke basengozini encane yokuthola isifo sikashukela sohlobo 2. Kodwa nansi inkinga. Uma usuvele unesifo sikashukela, ukuphuza ikhofi kungakhuphula ushukela egazini lakho kanye namazinga e-insulin.
- Kusiza ekulawuleni isisindo: Nakuba lokhu kungelona isixhumanisi esinamandla, kunobufakazi bokuthi i-caffeine ekhofini ingasiza ekulawuleni isisindo. Ezinye izifundo zibonise ukuthi abantu abaphuza iziphuzo ezine-caffeine bathola isisindo esincane kancane. Kodwa khumbula, le nzuzo cishe iphela uma ufaka ushukela nobisi oluningi ekhofini lakho .
- Okuthosiwe okuncane
- Okuthosiwe okuphakathi nendawo
- Okuthosiwe okumnyama
- Ikhofi elimnyama liyikhofi elingenalo ubisi, ukhilimu, noma ushukela, ngakho alinawo amakhalori angadingekile, amafutha, noma ushukela.
- Ukuphuza ikhofi elimnyama ngokulinganisela (izinkomishi ezi-3-5 ngosuku) kunganciphisa ingozi yezimo ezifana nesifo sikashukela sohlobo lwesibili, isifo sikaParkinson, eminye imidlavuza, kanye nesifo sesibindi.
- Ukuphuza ikhofi eningi kakhulu kungabangela imiphumela emibi njengokungalali kahle, ukungahlaliseki, kanye nokushaya kwenhliziyo okuphezulu.
- Uma unesifo esifana nesifo sikashukela noma ungumama okhulelwe, kubaluleke kakhulu ukukhuluma nodokotela wakho mayelana nokuphuza ikhofi.
- Uma unenkinga yokujwayela ukunambitheka kwekhofi elimnyama, ungazama ukwengeza ubisi olunamafutha amancane noma i-sweetener esikhundleni soshukela ekuqaleni.
Ngakho-ke, uma unesifo sikashukela, kufanele ukhulume nodokotela wakho mayelana nokuphuza ikhofi.
Izindlela Zokuthosa Ikhofi Nemiphumela Yempilo
Ubhontshisi wekhofi ukhiwa useluhlaza. Bese ubhakwa emazingeni okushisa ahlukene ukuze ukhiphe ukunambitheka kwawo. Ukunambitheka kwekhofi kuyashintsha kuye ngesikhathi sokubhaka kanye nezinga lokushisa. Ngokuvamile kunezinhlobo ezintathu zekhofi.
Amakhofi athosiwe amnyama athosiwe ekushiseni okuphezulu futhi isikhathi eside kunekhofi athosiwe alula. Ngenxa yalokho, ukunambitheka kwawo kuyababa futhi kuyababa. Kodwa-ke, kuyinganekwane ukuthi amakhofi athosiwe amnyama ane-caffeine eningi . Eqinisweni, amakhofi athosiwe alula ane-caffeine eningi kancane.
| Isihloko sokuqhathanisa | I-Light Roast vs I-Dark Roast |
|---|---|
| Ama-Antioxidant | Ama-roast alula aqukethe ama-antioxidants amaningi, njenge-polyphenols kanye ne-chlorogenic acid. Kodwa-ke, ezinye izifundo ziphakamisa ukuthi umsebenzi we-antioxidant uphezulu kuma-roast amnyama. |
| Izithako ezandisa i-cholesterol | Ikhofi elimnyama elithosiwe liqukethe into encane kancane ebizwa ngokuthi i-cafestol, okucatshangwa ukuthi yandisa amazinga e-cholesterol. |
| Umphumela ohlelweni lokugaya ukudla | Ucwaningo oluncane luthole ukuthi ukuphuza ikhofi elimnyama elithosiwe kukhiqiza i-asidi encane esiswini kunokuphuza i-medium roast. |
Ukudla okunempilo ekhofini elimnyama
Ulwazi lokudla okunempilo oluqukethwe enkomishini yekhofi emnyama (cishe ama-ounces angu-8 noma amamililitha angu-240) lulula kakhulu.
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | 2 |
| Amaprotheni | Amagremu angu-0 |
| Amafutha | Amagremu angu-0 |
| Ama-carbohydrate | Amagremu angu-0 |
| Ushukela | Amagremu angu-0 |
Ingakanani ikhofi okufanele uyiphuze ngosuku?
Ngokuvamile, ukuphuza izinkomishi zekhofi ezingu-3-5 ngosuku (cishe amamiligremu angu-400 e-caffeine) akubhekwa njengokuyingozi empilweni. Kodwa-ke, uma uzwela i-caffeine, okusho ukuthi ngisho nenani elincane lekhofi libangela ukwethuka noma likwenze ungakwazi ukulala, kungcono ukuphuza kancane.
Okubalulekile: I-caffeine eningi kakhulu ingabangela imiphumela emibi njengokungaphumuli , ukukhathazeka, ukuqwasha, ukushaya kwenhliziyo okusheshayo, kanye nokuphazamiseka kwesisu .
Uma ukhulelwe, uzama ukukhulelwa, noma uncelisa, qiniseka ukuthi uthintana nodokotela wakho mayelana nenani lekhofi oliphuzayo.
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