Ua hoʻomaka ʻoe i kou lā me ke kīʻaha o kope no ka mea hiki ia oukou ke hoomanao. Akā paha ka caffeine ʻAʻole hana ʻo ia i kāna hana kilokilo e like me ka hana ma mua-a i ʻole ʻoiaʻiʻo paha pū kekahi ikaika i kēia mau lā. ʻAʻole ia he mea kupanaha no kāu hoa hana kī ʻōmaʻomaʻo ʻoi aku ka ʻono i kēlā me kēia pule. Akā aia kekahi ʻokoʻa nui ma waena o nā mea inu ʻelua? Ua kāhea mākou iā Kauka Felicia Stoler, DCN, he meaʻai meaʻai, meaʻai meaʻai a me ka physiologist hoʻoikaika kino, e hoʻoponopono i ka hoʻopaʻapaʻa kī ʻōmaʻomaʻo vs.
leʻaleʻa pūʻulu pāʻani no nā mākua
RELATED: No ke aha ʻoe e inu ʻole ai i ka kofe ma ka ʻōpū ʻole, e like me ka mea ʻai meaʻai.
ʻO ke kī ʻōmaʻomaʻo vs. Kofe: ʻO wai ka mea maikaʻi e inu ai i kēlā me kēia lā?
He ʻokoʻa loa lāua ma ke ʻano o ka hoʻolālā, flavonoids a me nā antioxidants, wahi a Stoler. ʻO ka ʻōlelo hōʻike nui no nā mea inu ʻelua, ʻo ia ka ʻiʻo caffeine-a me ke ʻano o kou kino ponoʻī iā ia. No ka laʻana, inā ʻaʻohe hopena ʻaoʻao o ka ʻai ʻana i ka caffeine akā loaʻa ka reflux acid, ʻoi aku ka maikaʻi o ke kī ʻōmaʻomaʻo. Inā hoʻowahāwahā maoli ʻoe i ka ʻono o ke kī ʻōmaʻomaʻo akā hoʻoweliweli ka kofe iā ʻoe, palekana ka pili ʻana i ka java a ʻoki i hope a hoʻohana paha i kahi hui o ka decaf a me nā kumu maʻamau. ʻO ka TLDR: Ua maikaʻi lāua ʻelua ke inu i ka manawa maʻamau-ʻo ia wale nō ke koho ʻana i ka mea maikaʻi loa no kou kino a me kou mau pono. Loaʻa maoli nā mea inu ʻelua i ka caffeine, akā aia nā mana decaffeinated i loaʻa. Manaʻo wau inā ʻai nā kānaka ʻelua, maikaʻi loa ia, 'wahi a Stoler. '[E] hoʻohui i nā ʻano like ʻole i nā ʻano antioxidants a me nā phytonutrients āu e loaʻa ai.'
He aha nā pono olakino o ke kope a me ke kī ʻōmaʻomaʻo?
E nānā kākou: ʻAʻole inu ka hapa nui o mākou i ka kofe i kēlā me kēia lā no ko mākou olakino. ʻO ia ka mea maʻamau no ka hoʻonui ʻana i ka caffeine, a mākou e manaʻo ai e huki iā mākou mai ke ʻano moeʻuhane (a me um, moe) a i ke ola maoli i kēlā me kēia kakahiaka. Manaʻo mākou aia ka hapa nui o nā mea inu kī ʻōmaʻomaʻo no ka hoʻonui ʻana i ka ikehu, ʻoiai he liʻiliʻi ka caffeine. A ʻo ka ʻoiaʻiʻo, paʻakikī i nā ʻepekema ke hōʻemi pono i nā pōmaikaʻi a i ʻole nā pilikia o kēlā me kēia mea inu. ʻO ka paʻakikī me ka noiʻi ʻana i nā kānaka he hiki ʻole ke hana i nā haʻawina longitudinal ma [kofe a i ʻole ka ʻōmaʻomaʻo] e hoʻokaʻawale i nā pōmaikaʻi a i ʻole ka pōʻino me ka ʻole o nā kumu hoʻohālikelike ʻē aʻe, wahi a Stoler. Pela i ka mea hana maopopo iā mākou?
ʻO ka kofe, i manaʻo ʻia e hoʻopōʻino i ka puʻuwai, ʻoi aku ka maikaʻi ma mua o kou ʻike ʻana (ma mua o kou hoʻohui ʻana i kāu syrup caramel a me ka creamer, ʻo ia hoʻi). Nui ka kofe antioxidants , hiki ke kōkua i ka pale ʻana i ka maʻi maʻi type 2, ka maʻi Parkinson a me kekahi mau ʻano maʻi kanesa. Hoʻohiki kekahi poʻe e kōkua ka kofe e mālama i kā lākou ka neʻe ʻana o ka ʻōpū mau. He mea maikaʻi ka ʻiʻo caffeine o ka kofe no nā manawa e pono ai ʻoe i kahi pōkole pōkole o ka ikehu a me ka nānā ʻana, e ʻōlelo ma mua o kou pā ʻana i ka hale haʻuki a hāʻawi i kahi hōʻike nui ma ka hana.
kī ʻōmaʻomaʻo ʻoi aku ka maikaʻi no ka hoʻomaha mālie a me ka hoʻonui ʻana i ka ikehu maʻalahi (pepehi ia i ka hāʻule ʻana o ka hola 3 e like me ka mea hoʻohiwahiwa). Hoʻopili ʻia me nā polyphenols pale i ka maʻi kanesa, hiki ke kōkua i ka puhi ʻana i ka momona, hoʻohaʻahaʻa i ka cholesterol a hoʻonui i kāu metabolism. Hiki ke kōkua i ka hakakā ʻana i nā maʻi e like me ka dementia, Alzheimer a me Parkinson's, a me ka hōʻemi ʻana i kou pilikia ʻeha puʻuwai a ʻeha paha . Hoʻopiha ʻia ke kī ʻōmaʻomaʻo me nā antioxidants e kōkua i kou kino detox, lohi i ka ʻelemakule a me ka hakakā ʻana i ka mumū. ʻO ka mea nui loa, he ton o ke kī ʻōmaʻomaʻo L-theanine , he amino acid e hoʻonui i ka dopamine a hoʻemi i ka hopohopo. Hiki ke kōkua iā ʻoe e hoʻomaha maikaʻi i ka lā i ʻoi aku ka maikaʻi o kāu hiamoe.
Hoʻomaopopo pū ʻo Stoler he mau ala paʻa nā mea inu ʻelua e noho hydrated. No ka poʻe makemake ʻole i ka wai maʻemaʻe, ʻo ka inu kofe a i ʻole ke kī ʻōmaʻomaʻo he ala maikaʻi loa ia e hoʻonui ai i ka inu wai. Eia nō naʻe, inā inu ʻoe me ka nui o nā mea i hoʻohui ʻia (waiu, ʻaila, mea ʻono, syrups, etc.), a laila he ala maʻalahi ia e hoʻohui i nā calorie pono ʻole.
He pilikia paha ka inu ʻana i ka kofe a i ʻole ke kī ʻōmaʻomaʻo?
ʻO ka ʻaoʻao nui a me ka ʻae i kēlā me kēia mea inu ʻo ka caffeine - ʻo ka ʻaoʻao āu e kau nei ma muli o ka hopena o kou kino iā ia. ʻAʻohe mea makemake i ka puʻuwai wikiwiki a mālama ʻia paha i ka pō a pau, wahi a Stoler. ʻO nā hopena hopena o ka caffeine ke kumu maoli o kekahi poʻe loea mai paipai ʻo ka loaʻa ʻana o ke kīʻaha joe i ke kakahiaka - ʻoi aku ka nui o nā wahine. Hoʻonui ka kofe i ka cortisol, aka ka hormone stress e kōkua i ka hoʻoponopono ʻana i kou ikaika a me kou makaʻala i ka lā a pau. Kiʻekiʻe maoli ʻo Cortisol i ke kakahiaka, no laila e hāʻawi iā ʻoe iho i kahi maʻi keu ke ala ʻoe e hiki ke hoʻopau i kāna hana ʻana a hoʻokuʻu i kāu pōʻai kūlohelohe mai ka whack. ʻO kaʻoiaʻiʻo, ua hōʻike kekahi mau haʻawina e hiki ai iā ʻoe ke hana maoli i ka cortisol ma mua o kou pono. Hiki ke hoʻopilikia maikaʻi i kāu ovulation, ke kaumaha a me nā hormones i ka manawa.
Inā ʻoe e inu kofe i ka mea mua i ke kakahiaka a ma ka ʻōpū ʻole, eia ke kumu ʻaʻole pono ʻoe: Hoʻoulu ka kofe i ka hana ʻana i ka waikawa i loko o ka ʻōpū (inā maʻalahi ʻoe i nā pilikia GI a loaʻa paha iā GERD, ua aʻo mua ʻoe i ke ala paʻakikī). ʻO ka hoʻokaʻawale ʻana i ka ʻakika o kou ʻōpū (a me ka kofe) me ka ʻaina kakahiaka nui ka calcium, e like me ka yogurt a me nā ʻalemona, hiki ke mālama iā ʻoe i ka ʻeha nui ma lalo o ka laina. ʻO nā hopena ʻē aʻe i ka inu kofe ke komo pū me ka emi ʻana o ka iwi iwi, ka piʻi ʻana o ka cholesterol a ʻoi aku ka nui o ka pilikia o ka maʻi puʻuwai - akā kakaʻikahi nā haʻawina a nani nā hopena. maopopo ole .
ʻO ke kī ʻōmaʻomaʻo, ma kekahi ʻaoʻao, ʻoi aku ka maʻalahi o ka ʻōpū ma mua o ke kofe a me ka haʻahaʻa haʻahaʻa a puni, ke ʻole ʻoe mōʻaukala o nā pōhaku ʻāʻī . ʻO ke kī ʻōmaʻomaʻo a me ka ʻeleʻele he kiʻekiʻe o ka oxalates, hiki ke alakaʻi i ke kūkulu ʻana i nā pōhaku hou aku (ʻoiai he mea kakaʻikahi). ʻO nā ʻaoʻao ʻē aʻe e pili ana i nā niho ʻeleʻele ma hope o ka ʻai ʻana i ka wā lōʻihi, hiki i ke kofe ke kumu, a nāwaliwali i ka hao hao. ʻO nā tannins , he antioxidant i loko o ke kī, hiki ke hoʻopilikia a hoʻemi i ka nui o ka hao e komo maoli ai kou kino i ka ʻai.
He aha ka hiki ke hana ke hoʻololi ʻoe?
Hele mai nā mea a pau i ka caffeine. Inā ʻoe e hoʻololi ana mai ke kī ʻōmaʻomaʻo i ke kofe, ʻike paha ʻoe ua ʻoi aʻe ka jittery ma mua o ka maʻamau. Akā ʻo ka hoʻololi ʻana mai ke kofe i ke kī e hāʻawi iā ʻoe i nā hōʻailona o ka haʻalele ʻana i ka caffeine. Wahi a ka Halemai Cleveland , ʻo ka ʻoki ʻana iā ʻoe iho i ka turkey anu hiki ke hoʻoulu i ke poʻo, ka luhi, nā pilikia noʻonoʻo, ka ʻeha ʻiʻo a me ka nausea like me ka maʻi maʻi. Hiki ke hoʻihoʻi ʻia a hiki i ʻeiwa lā; ʻoi aku ka nui o ka caffeine āu e ʻai ai, ʻoi aku ka paʻakikī o ka wehe ʻana. No ka mea ke kamaʻilio nei mākou e pili ana i ka hoʻololi ʻana mai ke kofe i ke kī ʻōmaʻomaʻo, ʻaʻole ʻoe e ʻoki loa ʻia mai ka caffeine. E ho'āʻo wale e hoʻemi mālie i kāu ʻai (a i ʻole e hoʻololi i ke kofe me ke kī a i ʻole ke kofe decaf) no kekahi mau lā a ʻaʻole ʻoe e ʻike i nā hōʻailona.
papa inoa o nā kiʻiʻoniʻoni ʻohana 2010
Inā he pilikia ka caffeine inā ua hoʻololi ʻoe i ka inu nui ʻana i ke kī, e noʻonoʻo e pili ana i ka hoʻololi ʻana i ke kī decaffeinated a i ʻole kofe. ʻO ka wehe ʻana i ka caffeine a me kona hopena mai ka hoʻohālikelike ʻana i ke ʻano o nā pae o ke kahua pāʻani no nā mea inu ʻelua. Akā, pono ʻoe e ʻike: ʻAʻole hiki i ka ti a me ka kofe decaffeinated e like me pono, no ka mea kaʻina decaffeinating wehe i nā mea inu o kekahi o kā lākou mau antioxidants. No laila, e hoʻoholo wale i ka mea maikaʻi loa iā ʻoe ma muli o ke kumu no ke aha mai inu ʻoe i ka kofe a i ʻole ke kī ʻōmaʻomaʻo ma kahi mua: ka hoʻonui ʻana i ka ikehu, nā pōmaikaʻi olakino a i ʻole ka hana maʻamau.
Manaʻo kōkua no ka hoʻololi ʻana mai ke kofe i ke kī ʻōmaʻomaʻo
Inā ʻoe e lele ana ma luna o ke kaʻaahi kī ʻōmaʻomaʻo, inu ia i ke kakahiaka e hoʻāla ai i kou lolo, a i ʻole i ka wā o ka hāʻule ʻana o ke ahiahi - ʻaʻole nui ka manawa kūpono, no ka mea, ʻo ke kī ʻōmaʻomaʻo maoli * hoemi * nā hormones koʻikoʻi e like me cortisol. A no ka moʻolelo wale nō, ʻaʻole pono ʻoe e inu i kekahi mea inu ma mua o ka moe. Loaʻa i ke kī ʻōmaʻomaʻo ka hapakolu o ka nui o ka caffeine ʻO kēlā kofe e hana ai (ma kahi o 30 milligrams versus 96), akā pono e pale ʻia i ke ahiahi, ʻo ia hoʻi i loko o nā hola ʻelua ma mua o kou pā ʻana i ka mauʻu. He mea koʻikoʻi nō ia e hoʻomaka ai i kāu mau hormones a me adrenals, ʻo ia ka mea i ka liʻiliʻi o ka hiamoe a me ka makaʻala i ka pō.
Ke laina lalo: E noʻonoʻo i ka manaʻo o kou kino ke hoʻololi ʻoe i kāu hana maʻamau i kēlā me kēia lā. Ua ʻoi aku ka maikaʻi o kou hiamoe ʻana? Ua emi ka hopohopo? E noʻonoʻo i ka mea e hōʻoluʻolu ai ʻoe a holo pū me ia. ʻO ka wela a i ʻole ke anu, maikaʻi nā mea inu ʻelua e ʻai a loaʻa nā pono olakino, wahi a Stoler. No laila, ma kahi o ka noʻonoʻo ʻana e like me ia / a i ʻole, e noʻonoʻo pehea e hana ai i nā hana ʻelua i ka lā.
RELATED: Pono ʻoe e inu i ke kī ʻōmaʻomaʻo ma mua o ka moe? Kaumaha mākou i nā pono a me nā pōʻino
