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Isondlo Isondlo oi-Neha Ghosh Ngu UNeha Ghosh | Ukuhlaziywa: NgoLwesihlanu, nge-18 kaJanuwari 2019, 17:41 [IST]

Ikofu emnyama: Izibonelelo ezi-10 zezeMpilo | Izibonelelo ezili-10 zokusela ikofu emnyama UBoldsky

Ikofu sesona siselo sidumileyo nesithandwa kakhulu ngaphandle kweti. Ukuxinana okuphezulu kwee-antioxidants kuyo kuyenza ibe yenye yezona ziselo zibalaseleyo ^[1] . Eli nqaku liza kuxubusha ngezibonelelo zekhofi emnyama ngaphandle kweswekile.

Ikofu iqulethe icaffeine, into evuselelayo yendalo eyaziwayo ukuba ikunike amandla amaninzi kwaye ikuncede uhlale uphaphile xa uziva udiniwe ^[Mbini] .

Yintoni ikofu emnyama?

Ikofu emnyama ikofu eqhelekileyo ngaphandle kweswekile, ukhilimu kunye nobisi. Oku kunyusa incasa yokwenene kunye nencasa yeembotyi zekofu ezityumkileyo. Ikofu emnyama yenziwe ngokwesiqhelo embizeni, kodwa iingcali zekofu zangoku zisebenzisa indlela yokugalela ngaphezulu yokwenza ikofu emnyama.

Ukongeza iswekile kwikofu yakho kuyingozi emzimbeni njengoko inxulunyaniswa neemeko ezinje ngeswekile kunye nokutyeba kakhulu ^[3] , ^[4] .

Ixabiso lesondlo seKofi

Iigrama ezili-100 zeembotyi zekofu ziqulethe i-520 kcal (calories) zamandla. Iqulethe

8.00 iigrem protein
26.00 gram iyonke lipid (fat)
62.00 iigram carbohydrate
6.0 gram iyonke ifayibha yokutya
52.00 iigrem iswekile
I-calcium eyi-milligram ezili-160
5.40 milligrams intsimbi
150 milligrams isodiyam
Iivithamini A ezingama-200 ze-IU

IziBonelelo zeMpilo zeKofi eNtsundu

1. Iphucula impilo yentliziyo

Ukusela ikofu ngaphandle kokongeza iswekile kunokuwanciphisa amathuba okuba nesifo sentliziyo kunye nokudumba, ngokwenza njalo kunciphise umngcipheko wesifo sentliziyo ^[5] . Izifundo zibonise ukuba ukusetyenziswa kwekofu kunciphisa umngcipheko wokubetha nge-20 pesenti ^[6] , ^[7] , ^[8] . Nangona kunjalo, ikofu inokubangela ukonyuka kancinci koxinzelelo lwegazi, okungabangeli ngxaki nangona.

2. Ukukhuthaza ukunciphisa umzimba

Ukutya ikofu engenashukela kunokukunceda utshise amanqatha ngokwandisa imetabolism yomzimba. I-Caffeine ibonakalisiwe ukuba iyanceda kwinkqubo yokutshisa amanqatha kwaye ibonakalisiwe ukuba inyusa umlinganiso we-metabolic nge-3 ukuya kwi-11 ipesenti ^[9] . Isifundo sibonise ukusebenza kwecaffeine kwinkqubo yokutshisa amanqatha kangange-10 pesenti kubantu abatyebe kakhulu kunye neepesenti ezingama-29 kubantu ababhityileyo ^[10] .

Ukuphucula imemori

Olunye uncedo lokusela ikofu engenaswekile kukuba iyanceda ekuphuculeni ukusebenza kwememori ngokunceda ingqondo ihlale isebenza. Oku kusebenze kwimithambo-luvo yengqondo kwaye kunciphisa amathuba esi sifo se-Alzheimer kunye nesifo sengqondo esixhalabisayo. Izifundo zibonise ukuba ukusela ikofu kunokwehlisa isifo se-Alzheimer ukuya kuthi ga kwiipesenti ezingama-65 ^{[Shumi elinanye]} , ^[12] .

4. Ukunciphisa umngcipheko wesifo seswekile

Ukusela ikofu kunye noshukela kwandisa umngcipheko wesifo seswekile, ngakumbi udidi lweswekile lwesibini. Olunye uphononongo lufumanise ukuba abantu abasela ikofu emnyama ngaphandle kweswekile banomngcipheko ophantsi wama-23 ukuya kuma-50 wepesenti wokufumana esi sifo ^[13] , ^[14] , ^{[Shumi elinantlanu]} . Abantu abaneswekile kufuneka bayiphephe ikofu egcwele iswekile nanjengoko bengakwazi ukufihla ngokwaneleyo i-insulin, kwaye ukusela ikofu eneswekile kubangela ukuba iswekile iqokeleleke egazini.

5. Yehlisa umngcipheko wesifo sika-Parkinson

NgokukaNjingalwazi u-Achmad Subagio weZiko loPhando kwiYunivesithi yaseJember, ukusela ikofu emnyama kabini ngemini kuthintela umngcipheko wesifo sika-Parkinson kuba icaffeine inyusa amanqanaba e-dopamine emzimbeni. Isifo sikaParkinson sichaphazela iiseli zemithambo-luvo ezivelisa i-dopamine, i-neurotransmitter ejongene nokudlulisa imiqondiso phakathi kweeseli zemithambo-luvo yengqondo.

Ke, ukusela ikofu engenaswekile kunokunciphisa umngcipheko wesifo sika-Parkinson ngama-32 ukuya kuma-60 epesenti ^[16] , ^[17] .

6. Ulwa uxinzelelo

Abasetyhini abasele ngaphezulu kweekomityi ezine zekofu ngemini, babenomngcipheko ophantsi wama-20 wepesenti wokudakumba. Isizathu sokuba yi-caffeine, into evuselelayo yendalo evuselela inkqubo ye-nervous system kunye nokwandisa amanqanaba e-dopamine ^[18] . Ukonyuka kwamanqanaba e-dopamine kususa iimpawu zoxinzelelo kunye noxinzelelo ^[19] . Kwaye ngenxa yoku aba bantu kunqabile ukuba bazibulale ^{[Amashumi amabini]} .

7. Isusa ityhefu kwisibindi

Ikofu emnyama iyaziwa nangokucoca isibindi ngokususa ityhefu kunye neebhaktiriya zomzimba ngomchamo. Ukwakhiwa kweetyhefu kwisibindi kunokukhokelela kumonakalo wesibindi. Kukwaziwa ngokuthintela ukuqina kwesibindi kunye nokunciphisa umngcipheko ukuya kuthi ga kwiipesenti ezingama-80 ^{[amashumi amabini ananye]} , ^[22] . Ukongeza, icaffeine isisifo esenza ukuba ufune ukuchama rhoqo.

8. Sisityebi kwii-antioxidants

Ikofu iphezulu kwii-antioxidants xa kuthelekiswa nezinye iziqhamo kunye nemifuno ^{[2. 3]} . Owona mthombo wee-antioxidants uvela kwiimbotyi zekofu kwaye izazinzulu zithi kukho malunga ne-1 000 antioxidants kwimbotyi zekofu ezingasetyenziswanga kwaye ngexesha lenkqubo yokosa, amakhulu ngakumbi ayaphuhlisa ^[24] .

9. Yenza ubukrelekrele

I-Caffeine sisikhuthazi sendalo esisebenza kwingqondo yakho ngokuthintela iziphumo ze-adenosine, isithintelo se-neurotransmitter ^[25] . Oku kunyusa ukudubula kwe-neuronal kwingqondo kwaye kukhuphe ezinye ii-neurotransmitters ezinje nge-norepinephrine kunye ne-dopamine ephucula imeko, inciphise uxinzelelo, inyuse ukubekeka esweni kunye nexesha lokuphendula kunye nokusebenza kwengqondo ngokubanzi ^[26] .

10. Yehlisa umngcipheko womhlaza

Ikofu emnyama inokuthintela umngcipheko wesifo somhlaza wesibindi kunye nekholon. Ukusela ikofu emnyama kunokunciphisa umngcipheko womhlaza wesibindi ngama-40 epesenti ^[27] . Olunye uphononongo lufumanise ukuba abantu abasela iikomityi zekofu ezi-4-5 ngemini babenomngcipheko omncinci wokuhlaselwa ngumhlaza wekolon ngeepesenti ezili-15 ^[28] . Ukusetyenziswa kwekofu kuyaziwa ukunciphisa umngcipheko womhlaza wolusu.

11. Ukuphucula ukusebenza komsebenzi

Ukusela ikofu emnyama kusasa kwandisa amanqanaba e-epinephrine (adrenaline) egazini ethi inyuse ukusebenza kwakho ngokomzimba nge-11 ukuya kwi-12 yepesenti. ^[29] , ^[30] . Oku kungenxa yomxholo wecaffeine onceda ekonakaleni nasetabolism amafutha aza kusetyenziswa njengamafutha. I-caffeine ikwathoba izihlunu emva kokuzilolonga.

12. Uthintela igawuthi

Igawuthi yenzeka xa kukho ulwakhiwo lwe-uric acid egazini. Uphononongo lufumanise ukuba ukusela ikomityi enye ukuya kwezintathu zekofu ngemini kwehlise umngcipheko wegawuthi ngeepesenti ezi-8, ukusela iikomityi ezine ukuya kwezintlanu kwehlisa umngcipheko wegawuthi ngeepesenti ezingama-40 nokusela iikomityi ezintandathu ngemini kwanciphisa umngcipheko ngama-60 ^[31] .

13. Yenza i-DNA yomelele

Ngokophando olupapashwe kwi-European Journal of Nutrition, abantu abasela ikofu bane-DNA eyomeleleyo njengoko yehlisa inqanaba lokophuka kwe-DNA strand kwiiseli ezimhlophe zegazi. ^[32] .

14. Ukhusela amazinyo

Abaphandi eBrazil bafumanise ukuba ikofu emnyama ibulala iintsholongwane emazinyweni kwaye ukongeza iswekile kwikofu kunciphisa isibonelelo. Ithintela ukubola kwamazinyo kwaye yaziwa ngokuthintela isifo se-periodontal ^[33] .

15. Uthintela umonakalo we-retina

Olunye uncedo lokusela ikofu emnyama ngaba luncedo ekuthinteleni ukonakala kwamehlo okwenzeka ngenxa yoxinzelelo lwe-oxidative. Ubukho be-chlorogenic acid (CLA), i-antioxidant eyomeleleyo efumaneka kwimbotyi yekofu, kuthintela ukonakala kwethambo ^{[3. 4]} .

Yandisa ixesha elide

Ngokophononongo, abasetyhini abatya ikofu banomngcipheko ophantsi wokufa sisifo sentliziyo, umhlaza, njl. Izifundo ezininzi zibonise ukuba iziselo zekofu zinomngcipheko omncinci wokufa ngaphambi kwexesha kwizifo ezinjengesifo seswekile, umhlaza kunye nesifo sentliziyo. ^[35] .

17. kuthintela ukuqina kwamathambo

I-Multiple sclerosis sisifo esivumela amajoni omzimba ahlasele inkqubo ye-nervous system. Uphando lubonisa ukuba ukusela iikomityi ezine zekofu ngemini kunokuyikhusela kwisifo sokuqina kwemithambo ^[36] .

Iziphumo ebezingalindelekanga zekofu emnyama

Njengoko ikofu iqulethe icaffeine, ukugqithisa kunokubangela uloyiko, ukungazinzi, ukulala, isicaphucaphu, isisu, ukonyuka kwentliziyo kunye nokuphefumla.

Uyenza njani iKofu emnyama

Kwi-grinder yekhofi, gaya iimbotyi zekhofi ezintsha.
Bilisa ikomityi yamanzi ngeketile.
Beka isihluzo kwikomityi kwaye ungeze ikofu yomhlaba kuyo.
Thela amanzi abilisiweyo kancinci phezu kwekofu yomhlaba.
Susa isihluzo kwaye wonwabele ikofu yakho emnyama

Leliphi elona xesha lilungileyo lokusela ikofu emnyama?

Kuyacetyiswa ukuba usele ikofu emnyama kabini ngemini- kanye kusasa phakathi kwe-10 kusasa kunye nasemini kwaye kwakhona phakathi kwe-2 pm kunye ne-5 pm.

Jonga iZalathiso zeNqaku

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