Khofi ndi chimodzi mwa zakumwa zotchuka kwambiri padziko lapansi.Chimodzi mwa zifukwa zazikulu zomwe anthu amamwa khofi ndi caffeine wake, mankhwala osokoneza maganizo omwe amakuthandizani kuti mukhale tcheru komanso kuti mukhale ndi thanzi labwino.

Nkhaniyi ikukuuzani ngati khofi ikusowa madzi m'thupi.

Caffeine ndi hydration

Chimodzi mwa zifukwa zazikulu zomwe anthu amamwa khofi ndikupeza awo.

Caffeine ndiye chinthu chomwe chimagwiritsidwa ntchito kwambiri padziko lonse lapansi. Izi zitha kukuthandizani kuti mukhale ndi malingaliro abwino ndikuwongolera magwiridwe antchito amalingaliro ndi thupi ().

Mkati mwa thupi lanu, caffeine imadutsa m'matumbo ndi kulowa m'magazi. Pamapeto pake, imafika pachiwindi chanu, pomwe imaphwanyidwa kukhala zinthu zingapo zomwe zimakhudza magwiridwe antchito a ziwalo monga ubongo wanu ().

Ngakhale kuti caffeine imadziwika kwambiri chifukwa cha zotsatira zake pa ubongo, kafukufuku wasonyeza kuti akhoza kukhala ndi mphamvu ya diuretic pa impso - makamaka pa mlingo waukulu ().

ndi zinthu zomwe zimapangitsa thupi lanu kupanga mkodzo wambiri kuposa nthawi zonse. Kafeini amatha kuchita izi powonjezera magazi kupita ku impso zanu, kupangitsa kuti azitulutsa madzi ambiri kudzera mkodzo ().

Polimbikitsa kukodza, mankhwala okhala ndi okodzetsa monga caffeine amatha kukhudza momwe mumakhalira madzi ().

CHIDULE

Khofi ali ndi caffeine wambiri, chinthu chomwe chingakhale ndi mphamvu ya diuretic. Izi zikutanthauza kuti mutha kukodza pafupipafupi, zomwe zingakhudze mkhalidwe wanu wa hydration.

Kafeini mumitundu yosiyanasiyana ya khofi

Mitundu yosiyanasiyana ya khofi imakhala ndi caffeine yambiri.

Zotsatira zake, zimatha kukhudza momwe ma hydration anu alili mosiyana.

Khofi wofulidwa

Kofi wothira kapena kudontha ndi mtundu wotchuka kwambiri ku United States.

Zimapangidwa ndi kuthira madzi otentha kapena otentha pansi ndipo nthawi zambiri zimagwiritsidwa ntchito pogwiritsa ntchito fyuluta, French press kapena percolator.

Kapu ya 8-ounce (240 ml) ya khofi wofukizidwa imakhala ndi 70 mpaka 140 mg wa khofi, kapena pafupifupi 95 mg (,).

Kofi wachangu

amapangidwa kuchokera ku nyemba za khofi zofulidwa zomwe zimawumitsidwa kapena kuphwanyidwa.

Kukonzekera ndikosavuta, chifukwa mumangofunika kusakaniza supuni 1-2 za khofi nthawi yomweyo ndi madzi otentha. Izi zimapangitsa kuti tinthu ta khofi tisungunuke.

Khofi wapompopompo amakhala ndi khofi wocheperako kuposa khofi wamba, wokhala ndi 30 mpaka 90 mg pa 240 ml (8 ounce) kapu ().

Expresso

Khofi wa Espresso amapangidwa pokakamiza pang'ono madzi otentha kwambiri kapena nthunzi mu nyemba za khofi zosalala bwino.

Ngakhale kuti ndi yaying'ono kwambiri kuposa khofi wamba, imakhala ndi caffeine wambiri.

Chikwama chimodzi (1 mpaka 1,75 ounces kapena 30 mpaka 50 ml) cha sachet ya espresso chili ndi pafupifupi 63 mg ya caffeine ().

Khofi wopanda caffeine

ndi lalifupi la khofi wopanda caffeine.

Amapangidwa kuchokera ku nyemba za khofi zomwe zachotsedwa pafupifupi 97% ya caffeine ().

Komabe, dzinali ndi losocheretsa - popeza siliri ndi caffeine kwathunthu. Kapu ya 240-ounce (8 ml) ya decaf imakhala ndi 0 mpaka 7 mg ya caffeine, kapena pafupifupi 3 mg pafupifupi (, ).

Pitilizani

Pafupifupi, kapu ya 8-ounce (240 ml) ya khofi wofukizidwa imakhala ndi 95 mg wa khofi, poyerekeza ndi 30 mpaka 90 mg wa khofi wapompopompo, 3 mg wa decaf, kapena 63 mg pakudya kamodzi (1 mpaka 1,75 ounces kapena 30 - 50 ml) ya espresso.

Khofi sungachepetse madzi m'thupi mwanu

Ngakhale kuti caffeine mu khofi ikhoza kukhala ndi diuretic zotsatira, sizingatheke kuti muchepetse madzi m'thupi.

Kuti caffeine ikhale ndi mphamvu ya okodzetsa, kafukufuku akuwonetsa kuti muyenera kumwa kupitirira 500 mg patsiku - kapena zofanana ndi makapu asanu (5 ounces kapena 40 malita) a khofi wofukizidwa (, , ).

Kafukufuku wa anthu 10 omwe amamwa khofi nthawi ndi nthawi adafufuza momwe kumwa 6,8 ounces (200 ml) ya madzi, khofi wa khofi wochepa (269 mg wa khofi), ndi khofi wa khofi wambiri (537 mg wa caffeine).

Ofufuza adawona kuti kumwa khofi wokhala ndi tiyi wambiri kumakhala ndi mphamvu kwakanthawi kochepa, pomwe khofi wocheperako komanso madzi onse anali hydrating ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kumwa khofi pang'onopang'ono kumakhala hydrate ngati ().

Mwachitsanzo, atafufuza pa anthu 50 omwe amamwa khofi kwambiri, anapeza kuti kumwa khofi wokwana mamililita 26,5 (800 ml) patsiku kwa masiku atatu kunali kokwanira ngati kumwa madzi ochuluka ( ).

Kuphatikiza apo, kafukufuku wamaphunziro 16 adapeza kuti kumwa 300 mg wa caffeine nthawi imodzi - yofanana ndi makapu atatu (3 ml) a khofi wofukizidwa - kuchulukitsa mkodzo ndi ma 710 ounces (3,7 ml). ), poyerekeza ndi kuchuluka komweko zakumwa za khofi zopanda caffeine ().

Chifukwa chake ngakhale khofi ikakupangitsani kukodza kwambiri, sayenera kukuchotserani madzi m'thupi - chifukwa samataya madzi ambiri monga momwe mumamwa poyamba.

CHIDULE

Kumwa khofi wocheperako kuyenera kukupatsirani madzi m'thupi. Komabe, kumwa khofi wambiri - monga makapu 5 kapena kuposerapo panthawi imodzi - kungakhale ndi zotsatira zochepa zowonongeka.

kwambiri

lili ndi caffeine, mankhwala okodzetsa omwe amatha kuchulukitsa pafupipafupi kukodza.

Izi zati, muyenera kumwa zochulukirapo, monga makapu 5 kapena kuposerapo za khofi wobzalidwa panthawi imodzi, kuti zikhale ndi zotsatira zowononga kwambiri.

M'malo mwake, kumwa kapu ya khofi pano kapena pali hydrating ndipo kungakuthandizeni kukwaniritsa zolinga zanu.

Sinthani I: Yankho popanda khofi