Nabani na uyazi ukuba enye yeziselo esebenza kakuhle ukunika amandla ikofu. Esi siselo esikrakra ngumthombo omkhulu we-caffeine, nangona ayisoloko inika amandla kubo bonke abantu. Ngaba kukho izinto ezininzi ezinyamezelayo? Kutheni abanye beziva bediniwe?
Uninzi lwabantu abadala lusela ikofu veki nganye, kwaye ipesenti enkulu yenza njalo yonke imihla. Kukho abo bangaziyo ukuba baluqale njani usuku ngaphandle kwaloo jolt iyimfuneko yamandla kamsinya nje bakuba bevule amehlo. Oko kongezwa kwamandla koko sikulindele kwikofu, kodwa akusoloko kunjalo. Kwabanye, ikofu inokubenza bazive bozele.
Esinye isiphumo esihlala sisenzeka ngeziselo zamandla kukuba ekuqaleni sifumana ukonyuka kwi-caffeine, kodwa ke kukho ukuhla kwamandla njengoko i-caffeine iphelelwa kwaye amanqanaba eswekile yegazi ehla. Ngaba yiyo loo nto ikofu ngamanye amaxesha ikwenza wozele?
Izizathu
Ukuba siqaphela ukwehla kumanqanaba amandla emva kokusela ikofu, inika umdla ukufumana imvelaphi yokuyilungisa.
Ukusetyenziswa kweswekile kunye ne-sweetener
Ikomityi yekofu ye-espresso iqulethe iikhalori ezimbini kuphela kwaye ayinayo amafutha, i-carbohydrates okanye iprotheni. Nangona ikofu ngokwendalo ayinayo iswekile, abantu abaninzi bayakonwabela ukongeza izimuncumuncu ezahlukeneyo ukususa ubukrakra. Isiqulatho seswekile kwezi zimuncumuncu singena ngokukhawuleza kwaye sinokuba negalelo kwiziphumo ebezingalindelekanga ezozela emva kokusela ikofu.
Ngokuxhomekeke kwinto abantu abayongeza kwikofu yabo, i-sweetener ekhethiweyo inokuthi okanye ingayicimi i-sugar roller coaster. Oku ngokuqhelekileyo kubonakala njengokugqabhuka ngokukhawuleza kwamandla, okulandelwa kukuhla kwemini.
Iswekile ekwikofu ikwachaphazela amanqanaba e-insulin, isenza sizive sidiniwe xa amanqanaba eswekile yegazi ehla. Ukugqithisa iswekile kwikofu kubangela ukuba i-insulin engaphezulu ikhutshwe kunye nendima ye-insulin ekunciphiseni amanqanaba e-glucose. Nje ukuba amanqanaba eglucose ehle, kuqhelekile ukuziva udiniwe kwaye ulele.
ikhupha i-amino acid adenosine
Iziphumo ezikhuthazayo zekhofi zibangelwa kakhulu kwindlela ebophelela ngayo kwi-adenosine receptors. I-Adenosine yi-amino acid ebalulekileyo yokulala. Uninzi lwabantu ludla ngokufumana amandla akhawulezayo ekuqaleni emva kokusela ikofu ene-caffeine, kodwa ukuba uyaqaphela ukuba ukusela ikofu kukwenza uzive udiniwe ngoko nangoko, usenokuba ufumana ukukhululwa kwe-adenosine kwingqondo yakho.
I-Adenosine yi-amino acid ebandakanyekayo kwiindlela zokulala. I-caffeine ekuqaleni ivimba i-adenosine receptors, eyona nto ibangela ukuvakalelwa okwethutyana kwamandla kunye nokuphaphama. Xa i-caffeine isetyenzisiwe, inokubangela ukuba abanye abantu bafumane i-adenosine yexesha elinye.
Sela ikofu kwisisu esingenalutho
Ukuba siyatsiba isidlo sakusasa, kusenokwenzeka ukuba sisele ikofu esiswini esingenanto. Ukusela ikofu ngaphandle kokutya esiswini kuchaphazela kakhulu ulawulo lweswekile yegazi.
Ukutya isidlo, njengesidlo sasekuseni, ngaphambi kokusela ikofi kunokuthintela ishukela eliphantsi legazi, elihambelana neempawu ezifana nokukhathala.
Yi-diuretic
Ukusela ikomityi yekofu kunokusenza sisebenzise igumbi lokuhlambela rhoqo. Ukuba sisela isixa esilinganiselweyo (iikomityi ezimbini okanye ezintathu), sisenokungaboni nto, kodwa ukuba sisela iikomityi ezine okanye ngaphezulu, sisenokubaleka siye kwigumbi lokuhlambela.
Ukuba siphulukana nolwelo olungaphezulu kunesiluselayo, sinokuziva sidiniwe ukuphelelwa ngamanzi emzimbeni Ezinye iimpawu zokuphelelwa ngamanzi emzimbeni ziquka ukunxanwa, umlomo owomileyo, ukuba nesiyezi, ulusu olomileyo, nokungabi nakubila. Nangona kunjalo, ikofu ayinakukukhupha amanzi amaninzi. Ngelixa iziselo ezine-caffeinated zinokonyusa utyelelo lokuhlambela, amanzi kwisiselo asanegalelo ekuthatheni ulwelo lulonke.
Ukumelana nokuphelelwa ngamanzi emzimbeni, kucetyiswa ukuba usele amanzi amaninzi kwaye utye ukutya okunamanzi, njengeziqhamo kunye nemifuno. Xa sisenza umthambo, sigula, okanye sichanabeke kwimozulu eshushu, efumileyo, okanye ebandayo, kusenokufuneka sisele amanzi amaninzi kunesiqhelo.
kukungunda
Ngaphaya kwe-yuck factor ye-mold kwikofu, ukungcoliseka komngundo kusenokuba kutheni sisokola ukuhlala siphaphile. Oku kungenxa yokuba ezinye iimbotyi zekofu zibonakaliswe ukuba ziqulathe imicotoxins, uhlobo lokungunda oluye lwadityaniswa nokudinwa okungapheliyo.
Ngelishwa, iziphumo zemold yekofu zinokuba zibi kakhulu kunokukhathala nje. Uphononongo lunxibelelanise i-mycotoxins nesibindi kunye namathumba ezintso, kwaye ibekwe kudidi olunokwenzeka lwe-carcinogenic ebantwini.
Iingcebiso zokubonelela ngamandla
Ukuthanda ukusela esi siselo ecaleni, isithembiso sokunyuka kwamanqanaba ombane sisixhobo esiqhuba emva kwezithethe ezininzi zekofu zasekuseni. Ukuba sifumana umphumo ochaseneyo (ukuziva udiniwe emva kokuyithatha), siya kuzama ukwamkela utshintsho oluthile ukwenzela ukuba ikofu ikwazi ukusivuyisa.
sela i-espresso
Ukuba ukusela ikofu yodwa kunceda ukukhusela loo mva kwemini xa i-caffeine iqala ukuguga, akufanelekanga. Oko akunanto yakwenza necaffeine kwikofu kunomxholo weswekile wento esifuna ukongezwa kuyo.
Ukunikezela ngeswekile egcwele iswekile kwikofu yakho kuphelisa umngcipheko wokwehla kweswekile kamva. Ukongezelela, kucetyiswa ukuba udle ikhofi emnyama okanye i-espresso ukuphepha ukuba ubisi okanye iziphuzo zemifuno zingenza le mpembelelo kwishukela legazi.
Ukutshintsha ikomityi yekofu ngekomityi yamanzi nako kunokunceda. Ukuba sihlala sifumana i-slump emva kwemini, siya kuzama ukutshintshela ikofu ye-decaf okanye iti emva kokutya.
Ukusebenzisa i-sweetener ephantsi ye-glycemic
Itheyibhile yeswekile ine-index ye-glycemic ye-63, ethathwa njenge-medium glycemic index. Ukutya ukutya okune-index ephezulu ye-glycemic kuhambelana nokunyuka okubukhali kwinqanaba le-glucose yegazi eliwa ngokukhawuleza.
Kucetyiswa ukuba ukhethe i-glycemic index index ephantsi efana ne stevia okanye iswekile yekhokhonathi, okanye akukho sweetener. Oku kunokuhamba indlela ende ekuncedeni ukunciphisa okanye ukuthintela i-spikes kunye nokuhla kweswekile yegazi yonke imini. Unako kwakhona ukuphepha ngokupheleleyo iswekile okanye sweeteners.
Sela ikofu kunye nokutya
Ukusela ikofu esiswini esingenanto kunokuchaphazela ulawulo lweswekile yegazi, nto leyo enokukhokelela ekubeni umntu azive eyozela. Enye indlela yokuphepha oku kukuba nekofu kunye nesidlo sakusasa okanye esinye isidlo.
Kunconywa ukuyithatha ngokutya, ngokukhethekileyo encinci iprotein kunye nentwana ye igrisi. Zombini amafutha kunye neeprotheyini zinokuthoba iswekile esegazini. Endaweni yoko, iicarbohydrates ziya kungena ngokuthe ngcembe egazini ukuze zithintele amanqanaba ukuba ehle kakhulu kamva, enika amandla azinzileyo.