17 KE KUMU E INU AI ʻOE I KE KOPE ʻELEʻELE

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ʻAiʻai Pono Nutr oi-Neha Ghosh By ʻO Neha Ghosh | Hoʻohou: Pōʻalima, Ianuali 18, 2019, 17:41 [IST]

Kope ʻEleʻele: 10 ke kōkua olakino | 10 mau pono o ka inu ʻana i ke kope ʻeleʻele ʻO Boldsky

ʻO ka kope ka mea inu punahele a aloha nui ʻia ma waho o ke kī. ʻO ke kūpikipiki kiʻekiʻe o nā antioxidant i loko e hana ia i hoʻokahi o nā mea inu maikaʻi loa ^[1] . E kūkākūkā kēia ʻatikala i nā pono o ke kofe ʻeleʻele me ke kō ʻole.

Aia ka kope i ka caffeine, kahi stimulant kūlohelohe i ʻike ʻia e hāʻawi iā ʻoe i ka ikaika a kōkua iā ʻoe e makaʻala ke luhi ʻoe ^[elua] .

He aha ke kope ʻeleʻele?

ʻO ke kope ʻeleʻele ke kope maʻamau me ka ʻole o ke kō, ka waiū a me ka waiū. Hoʻonui kēia i ka ʻono maoli a me ka ʻono o nā pīni kope i hamo ʻia. Hana mau ʻia ke kofe ʻeleʻele i kahi ipuhao, akā hoʻohana nā kope kope o kēia au i ka ninini ninini o ka hana ʻana i ke kope ʻeleʻele.

Hoʻohui ka hoʻohui ʻana i ke kō i kāu kofe i ke kino no ka mea pili i nā ʻano e like me ka maʻi kō a me ka momona ^[3] , ^[4] .

Waiwai Nutritional Kope

Loaʻa i ka 100 gram o nā pī kope nā 520 kcal (nā calorie) o ka ikehu. Aia pū kekahi

8.00 gram protein
26.00 gram huina lipid (momona)
62.00 karamu kālika
6.0 gram i ka nui o nā fiber dietary
52.00 mau kō
160 milligrams calcium
5.40 milligrams hao
150 milligrams sodium
200 IU wikamina A

nā pōmaikaʻi o ka hoʻopili ʻana i ka wai aniani ma ka lauoho

Nā Pōmaikaʻi Ola o Ke Kope ʻEleʻele

1. Hoʻonui i ke olakino puʻuwai

ʻO ka inu ʻana i ka kope me ka ʻole o ka hoʻohui ʻana i ke kō e hiki ke hōʻemi i ka manawa o ka maʻi puʻuwai a me ka mumū, a no laila e hoʻoliʻiliʻi ana i ka maʻi o ka maʻi maʻi ʻōpū ^[5] . Ua hōʻike ʻia nā noiʻi ʻana e hoʻemi ana ka ʻai kope i ka makaʻu o ka hahau ʻana ma o 20 pākēneka ^[6] , ^[7] , ^[8] . Eia nō naʻe, hiki i ke kope ke hoʻonui iki i ke kahe o ke koko, ʻaʻole naʻe ia e pilikia.

pehea e ulu wikiwiki a ikaika ai nā kui i hoʻokahi pule

2. Paipai i ka hoʻemi kaumaha

Hiki i ke kope kō ʻole ke kōkua iā ʻoe e kuni i ka momona ma ka hoʻonui ʻana i ka metabolism o ke kino. Ua hōʻoia ʻia ke kōkua ʻana o ka cafeeine i ke kaʻina hana kuni momona a hōʻike ʻia e hoʻonui i ka nui o ka metabolic e 3 a 11 pakeneka. ^[9] . Ua hōʻike ʻia kahi noiʻi i ka maikaʻi o ka caffeine i ke kaʻina hana kuni momona e like me 10 pākēneka i ka poʻe momona a me 29 keneta o ka poʻe wīwī. ^[10] .

3. Hoʻonui i ka hoʻomanaʻo

ʻO kekahi keu pono aʻe o ka inu ʻana i ke kope kope ʻole ka mea kōkua i ka hoʻomaikaʻi ʻana i ka hana hoʻomanaʻo ma ke kōkua ʻana i ka lolo e hana nui. Hoʻopili kēia i nā aʻalolo o ka lolo a hoʻemi i nā manawa o ka maʻi Alzheimer a me ka dementia. Ua hōʻike ʻia nā noiʻi e hiki i ka inu ʻana i ke kope ke hoʻohaʻahaʻa i ka maʻi o Alzheimer ma kahi o 65 pākēneka ^{[umikumākahi]} , ^[12] .

4. Hoʻoemi i ka makaʻu diabetes

ʻO ka inu ʻana i ka kope me ke kō e hoʻonui ai i ka pilikia o ka maʻi kō, ʻoi aku ka maʻi diabetes type 2. Ua ʻike kekahi mau noiʻi i ka poʻe e inu kope ʻeleʻele me ka ʻole o ka kō he 23 a 50 paha keneta keneta o ka liʻiliʻi o ka loaʻa ʻana o kēia maʻi ^[13] , ^[14] , ^{[umikumālima]} . Pono nō hoʻi ka poʻe diabetic e hōʻalo i ke kope kope kope ʻoiai ʻaʻole hiki iā lākou ke hūnā i ka nui o ka insulin, a me ka inu ʻana i ke kope me ke kō e hōʻiliʻili ke kō i loko o ke koko.

5. Hoʻohaʻahaʻa i ka makaʻu o ka maʻi ʻo Parkinson

Wahi a ke polofesa Achmad Subagio o ka Research Institute o ke Kulanui o Jember, ʻo ka inu ʻana i ke kope ʻeleʻele ʻelua mau manawa i ka lā kaohi i ka makaʻu o ka maʻi ʻo Parkinson ma muli o ke kiʻekiʻe o ka caffeine i nā kiʻekiʻe dopamine i loko o ke kino. Hoʻopili ka maʻi ʻo Parkinson i nā ʻāʻī o ka lolo e hana ana i ka dopamine, kahi neurotransmitter kuleana no ka lawe ʻana i nā hōʻailona ma waena o nā aʻa nerve o ka lolo.

No laila, hiki i ka inu ʻana i ke kope kope ʻole ke hōʻemi i ka makaʻu o ka maʻi o Parkinson ma o 32 a 60 paha keneta ^[16] , ^[17] .

6. hakakā me ke kaumaha

ʻO nā wahine i inu ʻoi aku ma mua o 4 kīʻaha kope i kēlā me kēia lā, he 20 kenetene haʻahaʻa ka nui o ka makaʻu e lilo i ke kaumaha. ʻO ke kumu o ka caffeine, kahi stimulant kūlohelohe e hoʻonāukiuki i ka ʻōnaehana waena a hoʻonui i nā pae dopamine ^[18] . ʻO ka hoʻonui ʻia o nā pae dopamine e kāpae i nā ʻōuli o ke kaumaha a me ka hopohopo ^[19] . A ma muli o kēia poʻe ʻaʻole hiki i ka pepehi kanaka ^[iwakālua] .

ʻO ka pauka manjistha no ka hoʻomaʻemaʻe ʻana i ka ʻili

7. Hoʻopau i nā toxins mai ke ake

ʻIke ʻia kekahi kope ʻeleʻele e hoʻomaʻemaʻe i ke akepaʻa e ka hoʻopau ʻana i nā mea make a me nā bacteria mai ke kino ma o ka mimi. ʻO ke kūkulu ʻana o nā toxins i ke akepaʻa hiki ke alakaʻi i ka hōʻino o ke ake. ʻIke ʻia nō hoʻi e pale i ka cirrhosis ate a hoʻohaʻahaʻa i ka makaʻu a hiki i ka 80 pākēneka ^{[iwakāluakumakahi]} , ^[22] . Eia hou, he diuretic ka caffeine a makemake ʻoe e mimi pinepine.

8. Loaʻa i nā antioxidants

Kiʻekiʻena kope i nā antioxidant i hoʻohālikelike ʻia i nā huaʻai a me nā mea kanu ^{[2. 3]} . ʻO ke kumu nui o nā antioxidant mai nā pīpī kope a ʻōlelo nā ʻepekema aia ma kahi o 1,000 mau antioxidant i loko o nā pīni kope i hana ʻole ʻia a i ka wā o ka hoʻomoʻa ʻana, haneli hou aʻe. ^[24] .

9. Hoʻomaopopo iā ʻoe

ʻO Caffeine kahi mea hoʻonāukiuki kūlohelohe e hana i kou lolo ma ka pale ʻana i nā hopena o adenosine, kahi neurotransmitter kaohi ^[25] . Hoʻonui kēia i ke kī ʻana o ka neuronal i ka lolo a hoʻokuʻu i nā neurotransmitters ʻē aʻe e like me norepinephrine a me dopamine e hoʻomaikaʻi ai i ke ʻano, hoʻoliʻiliʻi i ke koʻikoʻi, hoʻonui i ka makaʻala a me ka manawa o ka hopena a me ka hana o ka lolo maʻamau. ^[26] .

10. Hoʻohaʻahaʻa i ka maʻi ʻaʻai

Hiki i ke kofe ʻeleʻele ke pale i ka makaʻu o ke ake a me ka maʻi ʻaʻai kolone. Hiki i ka inu ʻana i ke kope ʻeleʻele ke hōʻemi i ka makaʻu o ka maʻi ʻaʻai ate ma o 40 pākēneka ^[27] . Ua ʻike ʻia kekahi noiʻi ʻē aʻe i ka poʻe i inu i 4-5 kīʻaha kope i kēlā me kēia lā i hoʻemi ʻia ka pilikia o ka maʻi ʻaʻai kolona e 15 pākēneka ^[28] . Hoʻomaopopo pū ʻia ka ʻai kope e hōʻemi i ka makaʻu o ka maʻi ʻaʻai ʻili.

11. Hoʻonui i ka hana hoʻoikaika kino

ʻO ka inu ʻana i ke kope ʻeleʻele i ke kakahiaka e hoʻonui ai i ka epinephrine (adrenaline) i loko o ke koko e hoʻonui ai i kāu hana kino e 11 a 12 pakeneka. ^[29] , ^[30] . Loaʻa kēia i ka ʻike caffeine e kōkua ai i ka haki a me ka metabolism i ka momona e hoʻohana ʻia ma ke ʻano he wahie. Hoʻohaʻahaʻa hoʻi ka cafe i ka hana ma hope o ka muscle.

12. Pāpale ka gout

Kū ka gout ke loaʻa kahi kūkulu o ka uric acid i ke koko. Ua ʻike ʻia kahi noiʻi ʻana i ka inu ʻana i hoʻokahi a ʻekolu mau kīʻaha kope i kēlā lā i kēia lā e hoʻihoʻi ʻia i ka maʻi gout e 8 kenetene, inu ʻehā a ʻelima mau kīʻaha i hoʻohaʻahaʻa ʻia ka gout e 40 pākēneka a me ka inu ʻana i ʻeono kīʻaha i kēlā me kēia lā he 60 pākēneka i hoʻohaʻahaʻa ʻia. ^[31] .

13. Hoʻonui i ka DNA

Wahi a kahi noiʻi i paʻi ʻia i loko o ka European Journal of Nutrition, ʻo kēlā me kēia kanaka e inu kope ana ka nui o ka ikaika o ka DNA no ka mea ua hoʻohaʻahaʻa i ka pae o nā spandane DNA i haki i nā hunaola keʻokeʻo. ^[32] .

14. Pale i nā niho

Ua ʻike nā kānaka noiʻi ma Brazil e luku ke kope ʻeleʻele i ka bacteria i loko o nā niho a me ka hoʻohui ʻana i ke kō i ke kope e hoʻoliʻiliʻi ai ka pono. Pale ia i nā niho niho a ʻike ʻia e pale aku i ka maʻi o ka manawa ^[33] .

15. Kāohi i ka hōʻino retina

ʻO kekahi keu pono o ka inu ʻana i ke kope ʻeleʻele he mea kōkua ia i ka pale ʻana i nā maka o nā maka i loaʻa ma muli o ke kaumaha o ka oxidative. ʻO ke kū ʻana o ka waikawa chlorogenic (CLA), kahi antioxidant ikaika i loaʻa i loko o ka pī kope, pale i ka hōʻino retinal ^{[3. 4]} .

16. Hoʻonui i ka lōʻihi o ke ola

Wahi a kahi noiʻi, ʻo nā wahine e ʻai ana i ke kofe, ʻoi aku ka liʻiliʻi o ka make ʻana mai ka maʻi puʻuwai, ka maʻi ʻaʻai, a pēlā aku. Ua hōʻike ʻia he nui nā noiʻi ua emi iki ka make o nā mea inu kope mai nā maʻi e like me ka maʻi kō, ka maʻi ʻaʻai a me nā maʻi puʻuwai. ^[35] .

17. Kāohi i nā sclerosis he nui

ʻO ka sclerosis Multiple kahi maʻi e ʻae i ka ʻōnaehana pale pale i ka ʻōnaehana waena. Hōʻike ka noiʻi i ka inu ʻana i ʻehā kīʻaha kope i kēlā lā i kēia lā ke pale aku i hoʻokahi mai ka hanana ʻana o nā sclerosis he nui ^[36] .

ka hoʻohana ʻana i ke kinamona no ka ʻili

Nā ʻaoʻao o ke kofe ʻeleʻele

E like me ka kofe i loko o ka caffeine, hiki i ka hoʻolōʻihi nui ke kumu i ka hopohopo, hoʻomaha ʻole, hiamoe, nausea, huhū o ka ʻōpū, hoʻonui ka naʻau a me ka helu hanu.

Pehea e hana ai i ka kofe ʻeleʻele

I kahi wili kope, wili i nā pīni kope hou.
E hoʻolapalapa i kahi kīʻaha wai i loko o ka ipuhao.
E kau i ka kānana ma luna o ke kīʻaha a hoʻokomo i ka kope lepo i loko.
E ninini mālie i ka wai i hoʻolapalapa ʻia ma luna o ka honua kope.
Wehe i ka kānana a hauʻoli i kāu kope ʻeleʻele

He aha ka manawa kūpono e inu ai i ke kope ʻeleʻele?

Paipai ʻia e inu kope ʻeleʻele ʻelua mau manawa i ka lā - hoʻokahi manawa i ke kakahiaka ma waena o 10 am a awakea a ma waena hou o 2 pm a me 5 pm.

Nānā i nā ʻatikala

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[3]ʻO Tappy, L., & Lê, K.-A. (2015). Nā hopena olakino o Fructose a me Fructose-i loaʻa nā ʻalalā Kaloriko: Ma hea mākou e kū ai i 10 mau makahiki ma hope o ka puhi ʻana o ka whist mua? Nā hōʻike diabetes o kēia manawa, 15 (8).
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