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Lafiya

Gina Jiki Gina Jiki oi-Neha Ghosh Ta hanyar Neha Ghosh | An sabunta: Jumma'a, Janairu 18, 2019, 17:41 [IST]

Kofi Baƙi: Amfanin Lafiya 10 | Fa'idodi 10 na shan bakar kofi Boldsky

Kofi shine mafi mashahuri kuma mafi ƙaunataccen abin sha ban da shayi. Babban adadin antioxidants a ciki yana sanya shi ɗayan mafi kyawun abin sha ^[1] . Wannan labarin zai tattauna fa'idodin baƙin kofi ba tare da sukari ba.

Kofi yana dauke da maganin kafeyin, abin motsa jiki wanda aka sani yana ba ku ƙarfi da yawa kuma yana taimaka muku ku kasance a farke lokacin da kuka gaji ^[biyu] .

Menene Kofin Baƙi?

Black kofi shine kofi na yau da kullun ba tare da sukari, cream da madara ba. Wannan yana haɓaka ainihin dandano da ɗanɗano na narkarda wake na wake. Ana yin baƙar fata baƙar fata a cikin tukunya, amma ƙwararrun masanan kofi na zamani suna amfani da hanyoyin da aka zubarwa na yin baƙar fatar.

Sugarara sukari a cikin kofi na da illa ga jiki kamar yadda yake haɗuwa da yanayi kamar ciwon sukari da kiba ^[3] , ^[4] .

Abincin Abincin Abinci Na Kofi

100 grams na wake na kofi ya ƙunshi 520 kcal (adadin kuzari) na makamashi. Shima yana dauke dashi

Girman furotin 8.00
26,00 grams duka lipid (mai)
Gram carbohydrate 62,00
6.0 gram duka zaren abinci
52,00 grams sukari
160 miligramms na alli
5.40 baƙin ƙarfe
150 milligramms sodium
200 IU bitamin A

ganyen henna don girma gashi

Amfanin Lafiya Na Baƙin Kofi

1. Yana inganta lafiyar zuciya

Shan kofi ba tare da ƙara sukari ba na iya rage damar kamuwa da cututtukan zuciya da kumburi, don haka rage haɗarin cutar cututtukan zuciya ^[5] . Nazarin ya nuna cewa shan kofi na rage barazanar bugun jini da kashi 20 cikin 100 ^[6] , ^[7] , ^[8] . Koyaya, kofi na iya haifar da ƙara ƙaruwa cikin hawan jini, wanda baya haifar da matsala kodayake.

yadda ake smoothening gashi a gida

2. Yana inganta rage kiba

Shan kofi mara suga zai iya taimaka muku ƙona kitse ta hanyar ƙara kuzarin jiki. An tabbatar da maganin kafeyin don taimakawa cikin aikin ƙona mai kuma an nuna ya ƙara yawan kumburin rayuwa da kashi 3 zuwa 11 cikin ɗari ^[9] . Wani bincike ya nuna tasirin maganin kafeyin a cikin aikin ƙona mai da kusan kashi 10 cikin ɗari a cikin masu kiba da kuma kashi 29 cikin ɗari a cikin masu kiba ^[10] .

3. Inganta ƙwaƙwalwa

Wata fa'idar shan kofi mara dadi shine cewa yana taimakawa wajen inganta aikin ƙwaƙwalwa ta hanyar taimakawa kwakwalwa ta kasance mai aiki. Wannan yana kunna jijiyoyin kwakwalwa kuma yana rage damar kamuwa da cutar mantuwa da tabin hankali. Nazarin ya nuna cewa shan kofi na iya rage cutar Alzheimer da kusan kashi 65 ^{[goma sha]} , ^[12] .

4. Yana rage barazanar ciwon suga

Shan kofi tare da sukari yana kara yawan kamuwa da ciwon suga, musamman ma cutar siga irin ta biyu. Wasu binciken sun gano cewa mutanen da ke shan bakar kofi ba tare da sukari ba suna da kasada kaso 23 zuwa 50 cikin 100 na kamuwa da wannan cutar ^[13] , ^[14] , ^{[goma sha biyar]} . Ya kamata masu ciwon suga su guji kofi mai dauke da sikari saboda ba za su iya fitar da isasshen insulin ba, kuma shan kofi da sukari yana sa suga ya taru a cikin jini.

5. Yana rage barazanar kamuwa da cutar Parkinson

A cewar farfesa Achmad Subagio na Cibiyar Bincike ta Jami’ar Jember, shan bakar kofi sau biyu a rana na hana barazanar kamuwa da cutar ta Parkinson saboda maganin kafeyin na daukaka matsayin kwayoyin dopamine a jiki. Cutar Parkinson tana shafar ƙwayoyin jijiyoyin ƙwaƙwalwar da ke samar da kwayar dopamine, wani ɗan kwayar cutar da ke da alhakin watsa sigina tsakanin ƙwayoyin jijiyoyin kwakwalwa.

Don haka, shan kofi mara dadi zai iya rage barazanar cutar Parkinson da kashi 32 zuwa 60 cikin 100 ^[16] , ^[17] .

6.Yaƙi bakin ciki

Matan da suka sha fiye da kofuna 4 na kofi a kowace rana, suna da kasada 20 cikin ɗari na haɗarin fuskantar tawayar. Dalilin shine maganin kafeyin, mai motsa jiki wanda ke motsa tsarin juyayi na tsakiya kuma yana ƙaruwa matakan dopamine ^[18] . Inara yawan matakan dopamine yana cire alamun rashin damuwa da damuwa ^[19] . Kuma saboda wannan mutanen da wuya su kashe kansu ^[ashirin] .

yadda za a share duhu spots

7. Yana kawar da guba daga hanta

Baƙon kofi kuma an san shi yana tsaftace hanta ta hanyar kawar da gubobi da ƙwayoyin cuta daga jiki ta hanyar fitsari. Cunkoson abubuwa masu guba a cikin hanta na iya haifar da lalata hanta. Hakanan an san shi don hana hanta cirrhosis da rage haɗarin har zuwa kashi 80 cikin ɗari ^{[ashirin da daya]} , ^[22] . Bugu da kari, maganin kafeyin yana zama mai kamuwa da mayuka wanda ke sa ka yawaita yin fitsari.

8. Wadatacce a cikin antioxidants

Kofi yana da yawa a cikin antioxidants idan aka kwatanta da sauran 'ya'yan itatuwa da kayan marmari ^{[2. 3]} . Babban tushen antioxidants ya fito ne daga wake na kofi kuma masana kimiyya sunce akwai kusan antioxidants 1,000 a cikin ƙwayar kofi da ba a sarrafa ba kuma yayin aikin gasa, ɗari ɗari suna haɓaka ^[24] .

9. Yana baka hankali

Maganin kafeyin abu ne mai motsa jiki wanda ke aiki a kwakwalwar ku ta hanyar toshe tasirin adenosine, mai hana yaduwar kwayar cutar ^[25] . Wannan yana kara karfin harbi a cikin kwakwalwa kuma ya saki wasu kwayoyi masu canzawa kamar norepinephrine da dopamine wanda ke inganta yanayi, rage danniya, yana kara lura da lokacin daukar aiki da kuma aikin kwakwalwa gaba daya. ^[26] .

10. Yana rage barazanar kamuwa da cutar kansa

Black kofi na iya hana haɗarin hanta da ciwon kansa. Shan bakar kofi na iya rage barazanar cutar sankarar hanta da kashi 40 cikin 100 ^[27] . Wani binciken kuma ya gano cewa mutanen da ke shan kofuna 4-5 na kofi a kowace rana suna da raguwar barazanar kamuwa da cutar kansa ta hanjin kashi 15 cikin 100 ^[28] . Ana kuma san shan kofi domin rage barazanar kamuwa da cutar kansa.

11. Inganta aikin motsa jiki

Shan baƙar kofi a safiya yana ƙaruwa matakan epinephrine (adrenaline) a cikin jini wanda hakan yana inganta aikinku da kashi 11 zuwa 12 cikin ɗari ^[29] , ^[30] . Wannan ya faru ne saboda abun cikin kafeyin wanda ke taimakawa cikin lalacewa da narkewar kitse da za ayi amfani dashi azaman mai. Hakanan maganin kafeyin yana rage motsa jiki bayan motsa jiki.

12. Yana hana gout

Gout yana faruwa ne lokacin da akwai haɓakar uric acid a cikin jini. Wani bincike ya nuna cewa shan kofi daya zuwa uku na kofi a rana yana saukar da kasadar gout da kashi 8 cikin 100, shan kofuna hudu zuwa biyar sun rage haɗarin gout da kashi 40 cikin 100 kuma shan kofi shida a rana yana da kasada 60 cikin ɗari ^[31] .

13.Ya sanya karfin DNA

Dangane da binciken da aka buga a Jaridar Turai ta Gina Jiki, mutanen da ke shan kofi suna da ƙarfin DNA ƙwarai da gaske yayin da yake saukar da matakin ɓacin rai na DNA ba tare da ɓata lokaci ba a cikin fararen ƙwayoyin jini ^[32] .

14. Yana kiyaye hakora

Masu bincike a Brazil sun gano cewa baƙin kofi yana kashe ƙwayoyin cuta a cikin haƙori kuma ƙara sukari a cikin kofi yana rage fa’ida. Yana hana cututtukan hakori kuma sananne ne don hana cutar lokaci-lokaci ^[33] .

15. Yana hana lalacewar ido

Wani fa'idar shan bakar kofi shine taimako wajan hana lalacewar gani wanda yake faruwa saboda gajiya. Kasancewar acid na chlorogenic (CLA), wani sinadarin antioxidant mai ƙarfi wanda ake samu a cikin ɗanyen kofi, yana hana lalacewar ido ^{[3. 4]} .

16. Yana kara tsawon rai

Kamar yadda wani bincike ya nuna, matan da suke shan kofi suna da kasada mafi girma na mutuwa daga cututtukan zuciya, kansar, da dai sauransu. Yawancin karatu da yawa sun nuna cewa masu shan kofi ba su da saurin mutuwa da wuri daga cututtuka kamar su ciwon sukari, da cutar kansa da cututtukan zuciya. ^[35] .

17. Yana hana yawan cutar sankarau

Magungunan ƙwayar cuta da yawa cuta ne wanda ke ba da damar tsarin rigakafi ya afka wa tsarin kulawa na tsakiya. Bincike ya nuna cewa shan kofuna hudu na kofi a rana na iya kare mutum daga faruwar cutar sclerosis da yawa ^[36] .

hanya mafi kyau don dakatar da asarar gashi

Illolin Baƙin Kofi

Da yake kofi yana dauke da maganin kafeyin, yawan shan jiki na iya haifar da tashin hankali, rashin nutsuwa, rashin bacci, tashin zuciya, bacin rai, yawan zuciya da numfashi.

Yadda ake hada kofi na baki

A cikin injin niƙa na kofi, niƙa ɗanyun wake na kofi.
Tafasa kofi na ruwa a kwali.
Sanya matattarar a kan kofin kuma ƙara ƙasa kofi a ciki.
Zuba tafasasshen ruwan a hankali akan kofi na ƙasa.
Cire matattarar kuma ku more baƙin baƙin kofi

Menene Mafi Kyawun Lokaci Don Shayar Baƙin Blackan Fata?

Ana bada shawara a sha bakar kofi sau biyu a rana - sau daya da safe tsakanin 10 na safe zuwa azahar sannan kuma tsakanin karfe 2 na yamma zuwa 5 na yamma.

Duba Bayanin Mataki

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[biyu]Ferré, S. (2016). Hanyoyi na tasirin tasirin maganin kafeyin: abubuwan da ke haifar da rikicewar amfani da abu. Psychopharmacology, 233 (10), 1963-1979.
[3]Tappy, L., & Lê, K.-A. (2015). Tasirin Kiwon Lafiya na Fructose da Fructose mai dauke da kayan zaƙin Caloric: A Ina Zamu Tsaya Shekaru 10 Bayan Farkon Busa? Rahotan Ciwon Suga na Yanzu, 15 (8).
[4]Touger-Decker, R., & van Loveren, C. (2003). Sugars da hakoran hakori. Jaridar American Journal of Clinical Gina Jiki, 78 (4), 881S-892S.
[5]Johnson, R.K, Appel, L. J., Brands, M., Howard, B. V., Lefevre, M.,… Lustig, R. H. (2009). Abincin Sugars na Abinci da Lafiya na Zuciya: Bayanin Kimiyya Daga Associationungiyar Zuciya ta Amurka. Kewaya, 120 (11), 1011-1020.
[6]Kokubo, Y., Iso, H., Saito, I., Yamagishi, K., Yatsuya, H., Ishihara, J.,… Tsugane, S. (2013). Tasirin Green Tea da Amfani da Kofi kan Rage Haɗarin Rashin Haɗuwa a cikin Jama'ar Jafananci: houngiyar Nazarin Cibiyar Kiwon Lafiyar Jama'a ta Japan. Bugun jini, 44 (5), 1369-1374.
[7]Larsson, S. C., & Orsini, N. (2011). Amfani da Kofi da Hadarin bugun jini: Meta-Amfani da Meta-Analysis na Nazarin Nazari. Jaridar American Epidemiology, 174 (9), 993-1001.
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[33]Anila Namboodiripad, P., & Kori, S. (2009). Ko kofi zai iya hana caries ?. Jaridar likitan hakori: 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). Acid na Chlorogenic da Kofi Suna Hana Raunin Ido na Hypoxia. Jaridar Kimiyyar Noma da Abinci, 62 (1), 182-191.
[35]Lopez-Garcia, E. (2008). Dangantakar Amfani da Kofi tare da Mutuwa. Tarihin Magungunan Cikin Gida, 148 (12), 904.
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