ʻO kofe kekahi o nā mea inu kaulana loa ma ka honua.ʻO kekahi kumu nui e inu ai ka poʻe i ka kofe, ʻo ia ka caffeine, kahi mea psychoactive e kōkua iā ʻoe e makaʻala a hoʻomaikaʻi i ka hana.

Hōʻike kēia ʻatikala iā ʻoe inā e maloʻo ka kofe.

Caffeine a me ka hydration

ʻO kekahi kumu nui e inu ai ka poʻe i ka kofe no ka loaʻa ʻana o kā lākou.

ʻO ka caffeine ka mea psychoactive i pau loa i ka honua. Hiki i kēia ke kōkua i ka hoʻomaikaʻi ʻana i kou ʻano a me ka hoʻomaikaʻi ʻana i kāu hana noʻonoʻo a kino ().

I loko o kou kino, hele ka caffeine i loko o ka ʻōpū a i ke kahe koko. I ka hopena, hiki ia i kou ate, kahi e wāwahi ʻia ai i loko o nā pūhui e pili ana i ka hana ʻana o nā kino e like me kou lolo ().

ʻOiai ua ʻike nui ʻia ka caffeine no kāna mau hopena ma ka lolo, ua hōʻike ʻia ka noiʻi e hiki ke loaʻa ka hopena diuretic ma nā puʻupaʻa - ʻoi aku ka nui o ka nui ().

he mau mea e hoʻohua ai kou kino i ka mimi ma mua o ka mea maʻamau. Hiki i ka caffeine ke hana i kēia ma ka hoʻonui ʻana i ke kahe o ke koko i kou mau puʻupaʻa, e hoʻokuʻu ai i ka wai hou aʻe ma o ka mimi ().

Ma ka paipai ʻana i ka mimi ʻana, hiki i nā pūhui me nā waiwai diuretic e like me ka caffeine ke hoʻopilikia i kou kūlana hydration ().

OLELO HOOLAHA

He kiʻekiʻe ka kofe i ka caffeine, kahi mea i loaʻa nā waiwai diuretic. ʻO ia hoʻi, hiki iā ʻoe ke mimi pinepine, hiki ke hoʻopilikia i kou kūlana hydration.

ʻO ka maʻi caffeine i loko o nā ʻano kope like ʻole

Loaʻa i nā ʻano kope like ʻole ka nui o ka caffeine.

ʻO ka hopena, hiki iā lākou ke hoʻololi i kou kūlana hydration.

Kofe kalua

ʻO ka kope brewed a i ʻole drip coffee ka mea kaulana loa ma ʻAmelika Hui Pū ʻIa.

Hana ʻia ia ma ka ninini ʻana i ka wai wela a i ʻole ka wai paila ma luna o ka honua a hana maʻamau me ka hoʻohana ʻana i kahi kānana, paʻi Farani a percolator paha.

He 8-auneke (240 ml) kīʻaha kofe brewed he 70 a 140 mg o ka caffeine, a ma kahi o 95 mg ma ka awelika (,).

Kofe koke

hana ʻia mai nā pī kope kope i hoʻomaloʻo ʻia a i ʻoki ʻia paha.

He mea maʻalahi ka hoʻomākaukauʻana, no ka mea, ponoʻoe e hoʻohui i 1-2 teaspoons o ke kofe koke me ka wai wela. Hiki i kēia ke hoʻoheheʻe i nā ʻāpana kofe.

ʻOi aku ka liʻiliʻi o ka caffeine ma mua o ka kofe maʻamau, me 30 a 90 mg no 240 ml (8 auneke) kīʻaha ().

Expresso

Hana ʻia ka kofe Espresso ma ke koi ʻana i kahi wai wela loa a i ʻole ka mahu i loko o nā pīni kope kope.

ʻOiai ʻoi aku ka liʻiliʻi ma mua o ka kofe maʻamau, ʻoi aku ka nui o ka caffeine.

Hoʻokahi lawelawe (1 a 1,75 auneke a i ʻole 30 a 50 ml) o nā ʻeke espresso aia ma kahi o 63 mg o ka caffeine ().

Kofe decaffeinated

he pōkole no ke kofe decaffeinated.

Hana ʻia ia mai nā pīni kope i lawe ʻia ma kahi o 97% o kā lākou caffeine i wehe ʻia ().

Eia naʻe, hoʻopunipuni ka inoa - no ka mea, ʻaʻole loaʻa ka caffeine-free. Aia ma kahi kīʻaha 240-auneke (8 ml) decaf he 0 a 7 mg o ka caffeine, a i ʻole 3 mg ma ka awelika (,).

hōʻuluʻulu manaʻo

Ma ka awelika, he 8-auneke (240 ml) kīʻaha kofe brewed he 95 mg o ka caffeine, hoʻohālikelike ʻia me 30 a 90 mg no ka kofe koke, 3 mg no ka decaf, a i ʻole 63 mg no ka lawelawe hoʻokahi (1 a 1,75 mau auneke a i ʻole 30 - 50 ml) o ka espresso.

ʻAʻole paha e maloʻo ka kofe iā ʻoe

ʻOiai hiki i ka caffeine i loko o ke kofe ke loaʻa i kahi hopena diuretic, ʻaʻole paha ia e hoʻoheheʻe iā ʻoe.

No ka caffeine e loaʻa ka hopena diuretic koʻikoʻi, hōʻike nā haʻawina e pono ʻoe e ʻai ma mua o 500 mg i kēlā me kēia lā - a i ʻole ka like me 5 mau kīʻaha (40 auneke a i ʻole 1,2 lita) o ka kofe brewed (, , ).

Ua nānā ʻia kahi noiʻi o 10 mau mea inu kofe i ka hopena o ka inu ʻana i 6,8 auneke (200 ml) o ka wai, kahi kofe haʻahaʻa-caffeine (269 mg o ka caffeine), a me kahi kofe kiʻekiʻe-caffeine (537 mg o ka caffeine).

Ua ʻike ka poʻe noiʻi i ka inu ʻana i ka kofe kiʻekiʻe-caffeine he hopena diuretic no ka wā pōkole, ʻoiai ʻo ka kofe haʻahaʻa-caffeine a me ka wai e hoʻomaʻemaʻe ʻia ().

Eia kekahi, hōʻike nā haʻawina ʻē aʻe i ka inu kofe maʻalahi e like me ka hydrating e like me ().

No ka laʻana, ua ʻike ʻia kahi noiʻi ʻana o 50 mau mea inu kofe nui i ka inu ʻana i 26,5 auneke (800 ml) o ka kofe i kēlā me kēia lā no 3 mau lā ua like ia me ka hoʻomaʻemaʻe ʻana e like me ka inu ʻana i ka nui o ka wai ().

Hoʻohui hou, ua ʻike ʻia kahi loiloi o 16 mau haʻawina ʻo ka lawe ʻana i ka 300 mg o ka caffeine i ka noho hoʻokahi - e like me 3 kīʻaha (710 ml) o ka kofe brewed - hoʻonui i ka mimi ma o 3,7 auneke wale nō (109 ml). ), ke hoʻohālikelike ʻia i ka nui like. ʻO nā mea inu ʻole caffeinated kofe ().

No laila, ʻoiai ke hoʻomāhuahua ʻia ka mimi ʻana o ke kofe, ʻaʻole pono ia e hoʻomaloʻo iā ʻoe - no ka mea ʻaʻole e nalowale ka nui o ka wai e like me kāu inu mua ʻana.

OLELO HOOLAHA

ʻAʻole pono ka inu ʻana i ka kofe maʻalahi iā ʻoe. Eia nō naʻe, ʻo ka inu ʻana i ka nui o ke kofe - e like me 5 a ʻoi aku paha kīʻaha i ka manawa - hiki ke loaʻa kahi hopena dehydrating liʻiliʻi.

ka hapanui o

loaʻa ka caffeine, he mea hoʻohuihui diuretic e hoʻonui i ka pinepine o ka mimi.

ʻO kēlā ʻōlelo, pono ʻoe e inu nui, e like me 5 a ʻoi aku paha mau kīʻaha o ka kofe brewed i ka manawa, no ka loaʻa ʻana o kahi hopena dehydrating nui.

Akā, ʻo ka inu ʻana i ke kīʻaha kofe ma aneʻi a i ʻole he hydrating a hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu.

Swap I: Hoʻoponopono me ka ʻole kope