Ma calories mu Kafi ndi Malangizo Othandizira Kukhala Wathanzi

Kuchepetsa Makalora Akhofi Ndi Smart Swaps ndi Zowonjezera Zosankha

Okonda khofi padziko lonse ali ndi chinthu chofanana, iwo amakonda kuti chikho chawo chakonzekerere mwa njira yawo yapadera. Ena amakonda coffee yawo yakuda, ena amafuna espresso, ena amakonda mkaka wambiri. Kenaka, pali shuga, soya ndi mandimu, ndi theka ndi theka kuti aganizire.

Kodi mumakonda chidwi cha khofi yapadera? Kodi mumakonda latte, cappuccino, mocha, cafe au lait, ozizira brew?

Mndandanda ukupitirira.

Ziribe kanthu momwe mumakonda khofi yanu, kumapeto kwa tsiku, kodi ndi khofi yabwino kwa inu? Kafukufuku wina amasonyeza kuti pangakhale ubwino wathanzi kwa khofi.

Kodi Ali ndi Thanzi Labwino?

Kukhala wathanzi kumadalira momwe inu mumatanthawuzira mawu oti "wathanzi." Ngati zakudya zochepa za calorie , low- carbohydrate , zakudya zochepa zimakhala zabwino kwa inu, ndiye kuti khofi yakuda imagwira bwino ntchito yanu. Pali kalori imodzi yokha mu kapu ya khofi ngati imatengedwa wakuda. Zakudya zokhudzana ndi zakudya zina zomwe zimakonda ku America zimasintha malinga ndi zomwe mumapatsa chikho. Kapena, ngati mumamwa chikho chimodzi kuposa kutumikira kwanu.

Kodi Kafe Ndi Yopatsa Thanzi?

Pogwiritsa ntchito mfundo zowonjezera, kuphatikizapo potaziyamu wokwanira, kapu yakuda ikhoza kukhalabe ndi zakudya zabwino. Izi zimasintha mukasankha kukhala ndi chikho cha java ndi mkaka. Ambiri Ambiri omwe amapempha mkaka ndi khofi wawo, tengani pafupifupi 1/4 chikho cha mkaka. Nthenda yamakayi ikhoza kukwera, mofananamo momwe mungayang'anire ngati mutamwa chikho chimodzi cha 1/4.

Inde, zakudya zanu zimasintha malinga ndi mtundu wa mkaka umene mwawonjezerapo, mwachitsanzo, mkaka wopanda mafuta uli ndi mafuta okwanira 43 ndipo umaphatikizapo makilogalamu 43 ku chikho cha mkaka ndi kappuccino ndi mkaka wonse, womwe ungakhale ndi makilogalamu 77 ndi magalamu anayi mafuta.

Caloric Additives

Mofanana ndi chakudya chilichonse, mukamapitiriza kuwonjezera, monga shuga, caramel ndi okometsera okometsetsa, zakudya zamakono zomwe mumayambitsa mukudya kwanu tsiku ndi tsiku.

Phindu Labwino la Kafi

Coffee ikhoza kugwirizanitsidwa ndi zothandiza zina zaumoyo. Mwachitsanzo, kafukufuku wina wasonyeza kuti akumwa khofi amachepetsa chiopsezo cha matenda ena monga mtundu wa shuga, matenda a Parkinson, matenda a mtima, matenda a maganizo, komanso mitundu ina ya khansa. Kafukufuku wina adalumikizana ndi khofi kuti achepetse chiopsezo cha imfa. Koma izo sizikutanthauza kuti khofi imayambitsa thanzi ili kuti lichitike.

Ofufuza amanena kuti sakudziwa chifukwa chake omwera khofi amasangalala ndi thanzi lawo. Koma akatswiri azachipatala amalangiza kuti khofi lakuda, m'malo mowa khofi ndi shuga ndi mafuta, akhoza kukhala opindulitsa kwambiri.

Coffee imakhala ndi khofi, yomwe imathandiza anthu kumverera molimbika, koma pali anthu ena, monga amayi omwe ali pangozi ya osteoporosis ndi anthu omwe ali ndi kuthamanga kwa magazi, omwe angafune kuchepetsa kudya kwa khofi.

Kusankha ndi Kusunga Kafi

Zakudya zabwino za khofi zimakhala zabwino kwambiri ngati nyemba zatsopano. Pa chifukwa chimenechi, mafanizi ambiri a java amagula nyemba zonse ndi kuzipera nthawi yomweyo asanagwiritse ntchito. Kaya mumagula khofi ya nyemba kapena nyemba, khofi iyenera kusungidwa mu chidebe chowongolera mpweya, kutengera firiji, malinga ndi National Coffee Association.

Konzani Kafi Yanu Yomwe

Mukadzipangira kumwa khofi, mumayang'anira shuga, kuchuluka kwa mkaka ndi mtundu wa mkaka komanso kuchuluka kwa caffeine yomwe imalowa mu kapu iliyonse.

Zambiri zotchuka zakumwa za khofi zimanyamula mafuta ndipo zimakhala zodula. Ndiye bwanji osasunga nthawi, kusunga ndalama, ndi kusunga makilogalamu nthawi yomweyo?

Mukamapanga kaphikidwe ka khofi, gwiritsani ntchito mkaka wosakanizika ndi syrups wopanda shuga kuti mutsimikizire kuti zakumwa zanu za khofi ndizochepa. Mukhozanso kugwiritsa ntchito koka kapena sinamoni ya ufa pamwamba pa zakumwa zanu kuti mumve kukoma m'malo mmalo mwa madzi osungunuka kuti muchepetse ma makilogalamu ena.

Ndikufuna chofein-pick-me-up pakati pa tsiku? M'malo mofikira zakumwa zofewa , dzipangire khofi ya iced. Brew espresso, kuwonjezera ayezi, ndi kuwonjezera chikho chimodzi cha mkaka wonyezimira. Zakumwa zofewa, monga Coke ndi Pepsi, zili ndi makilogalamu pafupifupi 150 peresenti iliyonse ndipo sizikhala ndi zakudya zowonjezera. Khofi ya iced yomwe ili ndi mkaka wambiri imakhala pafupifupi makilogalamu 40, mapiritsi 4 a mapuloteni, ndi zakudya zina monga calcium.

Komanso, taganizirani za nthawi yomwe mumapulumuka mwa kudumpha ulendo wa m'mawa kupita ku malo ogulitsira khofi. Mphindi 15 mukhoza kuyembekezera mumsika wogulitsa khofi tsiku lirilonse likhoza kugwiritsidwa ntchito pamtunda.

Ndipo, ngakhale mutagulitsa ndalama zanu zokonda ndalama zapresso panyumba, mungathe kudzipulumutsa ndalama zokwana madola mazana asanu pamtunda m'malo mogwiritsa ntchito ndalama zokwana madola 25 pa sabata ku barista kwanu kapena Starbucks.

Kusintha kosavuta kwa momwe mumatenga khofi lanu tsiku ndi tsiku mukhoza kumeta mchere 100 kapena 200 pa zakudya zanu za tsiku ndi tsiku ndipo zingakhale ndi zotsatira zazikulu kumapeto kwa mweziwo. Ganizirani kugwiritsa ntchito nthawi ndi ndalama mukuphunzira kupanga zakumwa za khofi kunyumba. Anthu omwe ali pa sitolo yanu ya khofi akhoza kukuphonya, chikwama chanu chikhoza kukhala cholemetsa kwambiri, ndipo mukhoza kukhala osangalala mukamapitirira pamapeto pamwezi.

> Zosowa

> Mphungu, Sultan M. Coffee ndi Kugwiritsa Ntchito: Ubwino ndi Mavuto. Zotsatira Zovuta mu Food Science ndi Nutrition. 2011; 51 (4): 363-73.

> Freedman ND, Park Y, ndi al. Mgwirizano wa Kuledzera Kawa ndi Zomwe Zimapangitsa Munthu Kufa. New England Journal of Medicine . 2012; 366 (20): 1891-1904 ..

> Powell, A. Kodi Momwe Coffee Imatikondera Ife. Harvard Gazette. September 28, 2015.

> Kuthamangira kuchipatala. Ubwino Wathanzi wa Coffee. Dziwani Zaumoyo. Chilumba