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E tlameha ho shebella

Se ke oa Lahleha

Lapeng

Bophelo bo botle bredcrumb

Phepo e nepahetseng Nutrition oi-Neha Ghosh Ka Neha Ghosh | E ntlafalitsoe: Labohlano la la 18 Pherekhong 2019, 17: 41 [IST]

Kofi e Ntšo: Melemo e 10 ea Bophelo | Melemo e 10 ea ho noa kofi e ntšo Boldsky

Kofi ke seno se ratoang le se ratoang haholo ntle le tee. Motsoako o phahameng oa li-antioxidants ho eona o e etsa e 'ngoe ea lino tse monate ka ho fetisisa ^[1] . Sengoliloeng sena se tla tšohla melemo ea kofi e ntšo ntle le tsoekere.

Kofi e na le caffeine, ntho ea tlhaho e khothatsang e tsebahalang ho u fa matla a mangata le ho u thusa hore u lule u falimehile ha u ikutloa u khathetse ^[pedi] .

Kofi e Ntšo ke Eng?

Kofi e ntšo ke kofi e tloaelehileng e se nang tsoekere, tranelate le lebese. Sena se ntlafatsa tatso le tatso ea 'linaoa tse sitsoeng tsa kofi. Kofi e ntšo e tloaetse ho etsoa ka pitseng, empa litsebi tsa sejoale-joale tsa kofi li sebelisa mokhoa oa ho tšollela ho etsa kofi e ntšo.

Ho eketsa tsoekere kofi ea hau ho kotsi 'meleng kaha ho amahanngoa le maemo a kang lefu la tsoekere le botenya ^[3] , ^[4] .

Boleng ba phepo ea kofi

Ligrama tsa 100 tsa linaoa tsa kofi li na le 520 kcal (calories) ea matla. E boetse e na le

8.00 dikgerama tsa protheine
26.00 dikgerama tse nang le lipid (mafura)
62,00 dikgerama k'habohaedreite
6.0 dikgerama kakaretso ea fiber
52,00 dikgerama tsoekere
Limiligrama tse 160 tsa calcium
5.40 milligrams tšepe
Limiligrama tse 150 tsa sodium
200 IU vithamine A

Melemo ea bophelo bo botle ba kofi e ntšo

1. E ntlafatsa bophelo bo botle ba pelo

Ho noa kofi ntle le ho eketsa tsoekere ho ka fokotsa menyetla ea lefu la pelo le ho ruruha, ka tsela eo ho fokotsa menyetla ea lefu la pelo ^[5] . Boithuto bo bontšitse hore ts'ebeliso ea kofi e theola menyetla ea ho ts'oaroa ke stroke ka liperesente tse 20 ^[6] , ^[7] , ^[8] . Leha ho le joalo, kofi e ka baka keketseho e nyane ea khatello ea mali, e sa bakeng bothata leha ho le joalo.

2. E khothalletsa ho theola boima ba 'mele

Ho ja kofi e se nang tsoekere ho ka u thusa ho chesa mafura ka ho eketsa metabolism ea 'mele. Caffeine e netefalitsoe hore e thusa ts'ebetsong ea ho chesa mafura mme e bonts'itsoe e eketsa sekhahla sa ts'oaetso ka liperesente tsa 3 ho isa ho 11. ^[9] . Phuputso e bonts'itse katleho ea caffeine ts'ebetsong ea ho chesa mafura ka liperesente tsa 10 ho batho ba batenya le liperesente tsa 29 ho batho ba otileng ^[10] .

3. E ntlafatsa mohopolo

Molemo o mong oa ho noa kofi e sa tsoekere ke hore e thusa ho ntlafatsa ts'ebetso ea mohopolo ka ho thusa boko ho lula bo le mafolofolo. Sena se etsa hore methapo ea boko e sebetse le ho fokotsa menyetla ea lefu la Alzheimer le 'dementia'. Boithuto bo bontšitse hore ho noa kofi ho ka theola lefu la Alzheimer ka liperesente tse 65 ^{[leshome le motso o mong]} , ^[12] .

4. Ho fokotsa kotsi ea lefu la tsoekere

Ho noa kofi le tsoekere ho eketsa kotsi ea lefu la tsoekere, haholo-holo mofuta oa 2 oa lefu la tsoekere. Liphuputso tse ling li fumane hore batho ba noang kofi e ntšo ntle le tsoekere ba na le kotsi e tlase ea 23 ho isa ho 50 lekholong ea ho fumana lefu lena ^[13] , ^[14] , ^{[leshome le metso e mehlano]} . Batho ba nang le lefu la tsoekere le bona ba lokela ho qoba kofi e nang le tsoekere kaha ba sitoa ho ntša insulin e lekaneng, 'me ho noa kofi e nang le tsoekere ho etsa hore tsoekere e bokellane maling.

5. E theola kotsi ea lefu la Parkinson

Ho ea ka moprofesa Achmad Subagio oa Setsi sa Lipatlisiso sa Yunivesithi ea Jember, ho noa kofi e ntšo habeli ka letsatsi ho thibela kotsi ea lefu la Parkinson hobane caffeine e phahamisa maemo a dopamine 'meleng. Lefu la Parkinson le ama lisele tsa methapo ea boko tse hlahisang dopamine, neurotransmitter e ikarabellang ho fetiseng matšoao lipakeng tsa lisele tsa methapo ea boko.

Kahoo, ho noa kofi e sa tsoekere ho ka fokotsa kotsi ea lefu la Parkinson ka liperesente tse 32 ho isa ho tse 60 ^[16] , ^[17] .

6. Ho loana le khatello ea maikutlo

Basali ba noang linoelo tse fetang 4 tsa kofi ka letsatsi, ba ne ba le kotsing e tlase ea 20 lekholong ea ho tepella maikutlo. Lebaka ke ho ba caffeine, e susumetsang ea tlhaho e susumetsang sistimi ea methapo le ho eketsa maemo a dopamine ^[18] . Keketseho ea maemo a dopamine e tlosa matšoao a khatello ea maikutlo le khatello ea maikutlo ^[19] . Mme ka lebaka la batho bana ha ba na monyetla oa ho ipolaea ^{[mashome a mabeli]} .

7. E tlosa chefo sebeteng

Kofi e ntšo e tsejoa hape hore e hloekisa sebete ka ho tlosa chefo le libaktheria tse tsoang 'meleng ka moroto. Ho bokellana ha chefo sebeteng ho ka baka tšenyo ea sebete. E boetse e tsejoa ho thibela ho thatafala ha sebete le ho theola kotsi ho fihla ho liperesente tsa 80 ^{[mashome a mabeli a motso o le mong]} , ^[22] . Ho phaella moo, caffeine ke diuretic e etsang hore u batle ho ntša metsi khafetsa.

8. Ho ruile li-antioxidants

Kofi e na le li-antioxidants tse ngata ha e bapisoa le litholoana le meroho e meng ^{[2. 3]} . Mohloli o ka sehloohong oa li-antioxidants o tsoa ho linaoa tsa kofi mme bo-rasaense ba re ho na le li-antioxidants tse ka bang 1 000 ka har'a linaoa tse sa sebetsoang tsa kofi mme nakong ea ho halika, tse ling tse makholo lia hlaha ^[24] .

9. E etsa hore o be bohlale ho feta

Caffeine ke ntho e susumetsang ea tlhaho e sebetsang bokong ba hau ka ho thibela litlamorao tsa adenosine, neurotransmitter e thibelang ^[25] . Sena se eketsa ho thunya ha methapo ea kutlo bokong 'me se ntša li-neurotransmitters tse ling tse kang norepinephrine le dopamine e ntlafatsang maikutlo, e fokotsang khatello ea maikutlo, e eketsa ho falimeha le nako ea karabelo le ts'ebetso e akaretsang ea boko. ^[26] .

10. Ho fokotsa kotsi ea mofetše

Kofi e ntšo e ka thibela kotsi ea mofetše oa sebete le mala. Ho noa kofi e ntšo ho ka fokotsa kotsi ea mofetše oa sebete ka liperesente tse 40 ^[27] . Phuputso e 'ngoe e fumane hape hore batho ba noang linoelo tsa kofi tse 4-5 ka letsatsi ba na le menyetla e fokotsehileng ea mofetše oa colon ka liperesente tse 15 ^[28] . Ho sebelisoa ha kofi ho boetse ho tsebahala ho fokotsa kotsi ea mofetše oa letlalo.

11. E ntlafatsa ts'ebetso ea ho ikoetlisa

Ho noa kofi e ntšo hoseng ho eketsa litekanyetso tsa epinephrine (adrenaline) maling le tsona tse eketsang ts'ebetso ea hau ea 'mele ka liperesente tse 11 ho isa ho tse 12. ^[29] , ^[30] . Sena se bakoa ke lihlahisoa tsa caffeine tse thusang ho senyeha le metabolism ea mafura a tla sebelisoa e le mafura. Caffeine e boetse e theola mesifa ka mor'a ho ikoetlisa.

12. E thibela gout

Gout e hlaha ha ho aha uric acid maling. Phuputso e fumane hore ho noa linoelo tse le 'ngoe ho isa ho tse tharo tsa kofi ka letsatsi ho theola kotsi ea gout ka liperesente tse 8, ho noa linoelo tse' ne ho isa ho tse hlano ho theotse kotsi ea gout ka liperesente tsa 40 le ho noa linoelo tse tšeletseng ka letsatsi ho na le kotsi ea 60% ^[31] .

13. E etsa hore DNA e be matla

Ho ea ka phuputso e phatlalalitsoeng ho European Journal of Nutrition, batho ba noang kofi ba na le DNA e matla haholo ha e ntse e theola boemo ba likhoele tsa DNA tse itlhahelang feela ka lisele tse tšoeu tsa mali. ^[32] .

14. E sireletsa meno

Bafuputsi ba Brazil ba fumane hore kofi e ntšo e bolaea baktheria e meno 'me ho eketsa tsoekere kofi ho theola molemo. E thibela ho senyeha ha meno mme e tsebahala ho thibela mafu a periodontal ^[33] .

15. E thibela tšenyo ea leihlo

Molemo o mong oa ho noa kofi e ntšo ke lithuso tsa ho thibela tšenyo ea mahlo e hlahang ka lebaka la khatello ea mali. Boteng ba chlorogenic acid (CLA), antioxidant e matla e fumanoang ka linaoa tsa kofi, e thibela tšenyo ea 'mele ^{[3. 4]} .

16. E eketsa nako e telele

Ho ea ka phuputso, basali ba jang kofi ba na le kotsi e tlase ea lefu la lefu la pelo, mofetše, joalo-joalo. Liphuputso tse ngata li bontšitse hore lino tse tahang tsa kofi li na le kotsi e nyane ea lefu la pele ho nako ho tsoa ho mafu a kang lefu la tsoekere, mofetše le lefu la pelo. ^[35] .

17. E thibela multiple sclerosis

Multiple sclerosis ke lefu le lumellang sesole sa 'mele ho hlasela tsamaiso ea methapo e bohareng. Phuputso e bonts'a hore ho noa linoelo tse 'ne tsa kofi ka letsatsi ho ka sireletsa motho ho tsoa ho sclerosis e ngata ^[36] .

Litla-morao tsa kofi e ntšo

Kaha kofi e na le k'hafeine, ho noa ho tlola ho ka baka letsoalo, ho hloka botsitso, ho hlobaela, ho nyekeloa ke pelo, ho ferekana ka mpeng, ho eketsa pelo le sekhahla sa ho hema.

Mokhoa oa ho etsa kofi e ntšo

Ka grinder ea kofi, sila linaoa tse ncha tsa kofi.
Pheha senoelo sa metsi ka ketlele.
Beha sesepa ka senoelong ebe u eketsa kofi ea fatše ho eona.
Tšela metsi a phehiloeng butle holim'a kofi ea fatše.
Tlosa sefahleho 'me u natefeloe ke kofi ea hao e ntšo

Nako e Ntle ea ho Noa Kofi e Ntšo ke Efe?

Ho kgothaletswa ho noa kofi e ntšo habeli ka letsatsi - hang hoseng pakeng tsa 10 hoseng le motšehare hape hape lipakeng tsa 2 pm le 5 pm.

Sheba Litšupiso tsa Sengoloa

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[pedi]Ferré, S. (2016). Mekhoa ea litlamorao tsa psychostimulant tsa caffeine: litlamorao tsa mathata a ts'ebeliso ea lithethefatsi. Psychopharmacology, 233 (10), 1963-1979.
[3]Tappy, L., & Lê, K.-A. (2015). Litlamorao tsa bophelo bo botle ba Fructose le Fructose e nang le li-sweeteners tsa caloric: Re eme kae lilemo tse 10 kamora ho letsoa ha mololi oa pele? Litlaleho tsa hajoale tsa lefu la tsoekere, 15 (8).
[4]Touger-Decker, R., & van Loveren, C. (2003). Tsoekere le meno a meno. American Journal of Clinical Nutrition, 78 (4), 881S – 892S.
[5]Johnson, R. K., Appel, L. J., Brands, M., Howard, B. V., Lefevre, M.,… Lustig, R. H. (2009). Ho ja lijo tsa tsoekere le lijo tsa pelo: Polelo ea Saense e Tsoang ho American Heart Association. Tsamaiso, 120 (11), 1011-1020.
[6]Kokubo, Y., Iso, H., Saito, I., Yamagishi, K., Yatsuya, H., Ishihara, J.,… Tsugane, S. (2013). Kameho ea Tee e Tala le Ts'ebeliso ea Kofi Kotsing e Fokotsitsoeng ea Stroke Incidence ho Baahi ba Japane: Sehlopha sa Boithuto sa Setsi sa Bophelo sa Sechaba sa Japane. Leqeba, 44 (5), 1369-1374.
[7]Larsson, S. C., & Orsini, N. (2011). Ts'ebeliso ea Kofi le Kotsi ea Stroke: Tlhatlhobo ea Dose-Response Meta-Analysis ea Sepheo sa Lithuto. Koranta ea Amerika ea Epidemiology, 174 (9), 993-11001.
[8]Astrup, A., Toubro, S., Cannon, S., Hein, P., Breum, L., & Madsen, J. (1990). Caffeine: phuputso e laoloang habobebe, e laoloang ke placebo ea litlamorao tsa eona tsa thermogenic, metabolism, le pelo ho baithaopi ba phetseng hantle. American Journal of Clinical Nutrition, 51 (5), 759-767.
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[22]Corrao, G., Zambon, A., Bagnardi, V., D'Amicis, A., & Klatsky, A. (2001). Kofi, Caffeine, le Kotsi ea Cirrhosis ea Sebete. Litlaleho tsa Epidemiology, 11 (7), 458-465.
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[30]Doherty, M., & Smith, P. M. (2005). Litlamorao tsa ho kenella ka caffeine maemong a ho ikoetlisa nakong ea boikoetliso le kamora 'ona: tlhahlobo ea meta. Scandinavia Journal of Medicine le Saense ho Lipapali, 15 (2), 69-78.
[31]Choi, H.K, Willett, W., & Curhan, G. (2007). Ts'ebeliso ea kofi le kotsi ea ketsahalo ea banna. Ramatiki le Rheumatism, 56 (6), 2049-2055.
[32]Bakuradze, T., Lang, R., Hofmann, T., Eisenbrand, G., Schipp, D., Galan, J., & Richling, E. (2014). Ts'ebeliso ea kofi e halikiloeng e halikiloeng e fokotsa maemo a likhahla tsa DNA tse ikhethileng: teko e laoloang ka linako tsohle. European Journal of Nutrition, 54 (1), 149-156.
[33]Anila Namboodiripad, P., & Kori, S. (2009). Na kofi e ka thibela ho senyeha?. Leqephe la bongaka ba meno bo itekanetseng: JCD, 12 (1), 17-21.
[3. 4]Jang, H., Ahn, H. R., Jo, H., Kim, K.-A., Lee, E. H., Lee, K. W.,… Lee, C. Y. (2013). Chlorogenic Acid le Kofi li Thibela Hypoxia-e Bakiloeng ke Retinal Degeneration. Tlaleho ea Khemistri ea Temo le Lijo, 62 (1), 182-191.
[35]Lopez-Garcia, E. (2008). Kamano ea Ts'ebeliso ea Kofi le Lefu. Phatlalatso ea Phekolo ea kahare, 148 (12), 904.
[36]Hedström, A. K., Mowry, E. M., Gianfrancesco, M. A., Shao, X., Schaefer, C. A., Shen, L., ... & Alfredsson, L. (2016). Ho noa kofi haholo ho amahanngoa le ho fokotseha ha sephetho sa lefu la sclerosis ho tsoa liphuputsong tse peli tse ikemetseng. J Neurol Neurosurg Psychiatry, 87 (5), 454-460.