9 nā koho ʻē aʻe i ka kope (a no ke aha ʻoe e hoʻāʻo ai iā lākou)

Anter

• 1. Kope Kope
• 2. ʻO Matcha Tea
• 3. Waiu Gula
• 4. Wai Lemon
• 5. ʻO Yerba Mate
• 6. ʻO Tea Chai
• 7. ʻO Rooibos Tea
• 8. Mīkini Cider Mīkini
• 9. Kombucha
• Ka Laina Lalo

ʻO ka kofe ka mea inu i ke kakahiaka no nā mea he nui, ʻoiai koho ʻē aʻe i ka inu ʻole no nā kumu he nui.

No kekahi, ʻo ka nui o ka caffeine - 95 mg i kēlā me kēia lawelawe - hiki ke hana i ka hopohopo a me ka hoʻonāukiuki, i ʻike ʻia ʻo "nā jitters." No nā mea ʻē aʻe, hiki i ke kofe ke hoʻopilikia i ka digestive a me nā headache.

ʻAʻole mālama ka hapa nui i ka ʻonoʻawaʻawa a luʻuluʻu paha me kā lākou kīʻaha kakahiaka nui o joe.

Eia nā mea ʻē aʻe ʻono i ke kofe hiki iā ʻoe ke hoʻāʻo.

1. Kope Kope

E like me nā pīni kope, hiki ke hoʻomoʻa ʻia ke aʻa chicory, lepo a hoʻomoʻa ʻia i loko o kahi mea inu wela ʻono. ʻIno like ia me ke kofe akā ʻaʻohe caffeine-ʻole.

He kumu waiwai hoʻi ia o ka inulin. Hiki ke kōkua i kēia fiber soluble i ka digestion a kākoʻo i kahi ʻōpū olakino ma ke kākoʻo ʻana i ka ulu ʻana o nā bacteria maikaʻi ʻO Bifidobacteria a Lactobacilli ().

Hoʻohui ʻia, hiki iā ia ke hoʻoulu i kāu gallbladder e hoʻohua i nā bile, a he mea maikaʻi paha ia no ka digestion momona ().

Hiki ke loaʻa i ka aʻa choryory ma mua o ka lepo a hoʻomoʻa ʻia, no laila maʻalahi ka hoʻomākaukau. Mālama wale ia e like me nā papa kope mau - i kahi kānana kope kānana, kaomi Palani a i ʻole ka mīkini espresso.

E hoʻohana i 2 punetēpu o ka papa no kēlā me kēia 6 auneke (180 ml) o ka wai, a i ʻole hoʻololi i kēia lakio ma muli o kāu makemake.

E hoʻomanaʻo i ke aʻa chicory ke kumu o nā ʻōnaehana digestive i kekahi poʻe. ʻOiai maikaʻi loa ka inulin no kou olakino, loaʻa paha iā ia nā hopena ʻē aʻe e like me ka bloating a me ke kinoea ().

Eia hou, pono ʻoe e hōʻalo i ke aʻa chicory inā hāpai ʻoe a hānai waiu paha no ka mea ua nele nā ​​noiʻi e pili ana i kona palekana ma lalo o kēia mau ʻano.

ʻIke like ke aʻa choryory me ke kofe akā ʻaʻohe caffeine a kiʻekiʻe loa i ka inulin fiber pono, kahi e kōkua ai i ka digestion a kākoʻo i kahi ʻōpū maikaʻi.

2. ʻO Matcha Tea

ʻO Matcha kahi ʻano kī ʻōmaʻomaʻo i hana ʻia e ka mahu ʻana, hoʻomaloʻo a wili ʻana i nā lau o ka Camellia sinensis e kanu i loko o ka pauka maikaʻi.

I ka hoʻohālikelike ʻana i ke kī ʻōmaʻomaʻo brewable, hoʻopau ʻoe i ka lau āpau. No kēia kumu, ke kiʻi nei ʻoe i kahi kumu ʻoi aku o ka nui o nā antioxidant - epigallocatechin gallate (EGCG), ma kahi ().

Hāʻawi ʻia ka nui o nā keu i manaʻo ʻia o matcha iā EGCG. ʻO kahi laʻana, hōʻike nā noiʻi nānā i nā mea maʻamau i nā kī ʻōmaʻomaʻo e hoʻemi i kou makaʻi i ke kahe kiʻekiʻe ().

Ua pili pū ʻia ka tī ʻōmaʻomaʻo me ka hoʻēmi ʻia o ke kaupaona a me nā momona o ke kino, a ʻo ka haʻahaʻa o ka maʻi diabetes type 2 ().

He ʻono hou kā Matcha, kahi a kekahi e wehewehe ai he lepo.

Hoʻomākaukau:

1. E kānana i 1-2 mau puna o ka pauka matcha i loko o kahi pola pālolo e hoʻohana ana i kahi kānana hei maikaʻi.
2. Hoʻohui i ka wela, akā ʻaʻole i hoʻolapalapa, ka wai - pono ka mahana o ka wai ma kahi o 160-170 ° F (71-77 ° C).
3. E kuʻi mālie a hiki i ka wā e hoʻoheheʻe ai ka pauka, a laila whisk i mua a i mua. ʻO kahi whisk kī tī maʻamau, i kapa ʻia he chasen, ʻoi aku ka maikaʻi.
4. Mākaukau ke kī i ke ʻano o ka hana o ka froth māmā. Hiki iā ʻoe ke hoʻāʻo e hoʻohui i 1 kīʻaha (237 ml) o ka waiū mahu a i ʻole kahi koho waiu ʻole no kahi latte creama matcha ti latte.

Ma muli o kou ʻai ʻana i ka lau holoʻokoʻa, ʻoi aku ka kiʻekiʻe o ka matcha i loko o ka caffeine ma mua o ke kī ʻōmaʻomaʻo maʻamau a ʻoi aku ka kiʻekiʻe ma mua o ke kofe. Hiki ke loli ka nui o kēlā me kēia lawelawe, me kahi pae o 35-250 mg i kēlā me kēia kīʻaha ().

Hāʻawi ke Matcha kī i ka nui o nā antioxidant pono i hoʻokahi lawelawe. Kaukaʻi ʻia pehea e hoʻomākaukau ai, ʻoi aku paha a i ʻole ka liʻiliʻi o ka caffeine ma mua o ke kofe.

3. Waiu Gula

ʻO ka waiū gula ka mea waiwai, ʻaʻohe caffeine pani no ke kope.

Hoʻopili kēia mea inu mehana i nā mea ʻala e hoʻouluulu ai e like me ka ginger, cinnamon, turmeric a me ka pepa ʻeleʻele. ʻO nā mea hoʻohui āpau e pili ana i ke kāleka, vanilla a me ka meli.

Ma waho o ka hāʻawi ʻana i kāu mea inu i kahi waihoʻoluʻu gula nani, loaʻa paha i ka turmeric kahi mana anti-inflammatory ikaika ma muli o ka curcumin kemika ikaika (,).

ʻO ka mea hou aʻe, hoʻonui ka pepa ʻeleʻele i ka hiki i kou kino ke komo i ka curcumin, e like me ka momona. No laila, makemake paha ʻoe e noʻonoʻo e hoʻohana i ka waiū holoʻokoʻa me ka momona-ʻole no kēia inu (, 10).

Hiki iā ʻoe ke hoʻomākaukau i kahi waiū gula maʻamau ma kahi o 5 mau minuke. Eia pehea:

1. I loko o ka ipu hao, e hui i 1 kīʻaha (237 ml) o ka waiū a i ʻole kahi waiū ʻokoʻa me 1/2 teaspoon o ka turmeric honua, 1/4 teaspoon o ke kinamona, 1/8 teaspoon o ka ʻōpala honua a me kahi ʻāpana o ka pepa ʻeleʻele. ʻO ke koho, hoʻohui i ka meli i ka ʻono.
2. Hoʻomaʻamaʻa i ka hoʻohuihui ma ka haʻahaʻa a i ka wela waena, e hoʻouluulu pinepine ʻana e pale i ke ahi.
3. I ka manawa i wela ai, ninini i ka inu i loko o ka mug a ʻoluʻolu.

ʻO ka waiū gula he waiwai waiwai, ʻaʻohe caffeine ʻole i ke kofe e loaʻa paha nā hopena anti-inflammatory.

4. Wai Lemon

ʻAʻole pono e paʻakikī ka hoʻololi ʻana i kāu mea inu kakahiaka. ʻO ka wai Lemon kahi ala maikaʻi loa e hoʻomaka ai i kou lā.

ʻAʻole ia he calorie a me ka caffeine-ʻole a hāʻawi i kahi lāʻau o ka wikamina C.

Ma ke ʻano he antioxidant, pili ka wikamina C i kāu ʻōnaehana pale a pale i kou ʻili mai ka pōʻino o ka lā. Pono ia no ka hoʻokumu ʻana i collagen, kahi protein e hāʻawi i ke kumu maʻamau no kou ʻili, nā aʻa a me nā liga (,,).

Hoʻokahi aniani o ka wai lemona - hoʻomākaukau ʻia e ka hoʻohui ʻana i ka wai o ka hapalua o ka lemon (1 punetēpō a i ʻole 15 ml) i 1 kīʻaha (237 ml) o ka wai anuanu - hāʻawi iā 10% o kāu RDI no ka wikamina C (14).

Hiki iā ʻoe ke hoʻohui i nā huaʻai a me nā mea kanu ʻē aʻe no nā ʻano ʻono like ʻole - nā kukama, ka mineta, ka wai melemele a me ka basil kekahi mau koho i makemake nui ʻia.

ʻO ka wai Lemon kahi ala maʻalahi a hōʻoluʻolu hoʻi e hoʻomaka i kou lā hydrated a me ka hoʻonui ʻana o nā antioxidants.

5. ʻO Yerba Mate

ʻO Yerba mate he kofe lāʻau ulu maoli i hana ʻia mai nā lau maloʻo o ka Hema holly ʻAmelika Hema, llex paraguriensis ().

Inā ʻoe e ʻimi ana i kahi kope kope akā ʻaʻole makemake ʻoe e hoʻokaʻawale me kāu caffeine kakahiaka, he koho maikaʻi ʻo yerba mate.

Hoʻokahi kīʻaha (237 ml) ma kahi o 78 mg o ka caffeine, e like me ka ʻike o ka caffeine i loko o ke kīʻaha kope ().

Hoʻoiho ʻia ʻo Yerba mate me nā mea kanu mea kanu maikaʻi e hana nei ma ke ʻano he antioxidants. ʻO ka ʻoiaʻiʻo, hōʻike kekahi mau noiʻi e ʻoi aku paha ke kiʻekiʻe ma nā antioxidant ma mua o ke kī ʻōmaʻomaʻo ().

Hoʻohui ʻia, loaʻa iā ia kekahi mau minelala a me nā wikamina, e like me riboflavin, thiamine, phosphorus, hao, calcium a me nā huaora C a me E ().

Loaʻa iā ia kahi ʻono i loaʻa, a hiki ke kapa ʻia he ʻawaʻawa a puhipaka paha. I ke kuʻuna kuʻuna, hoʻomākaukau ka yerba mate i kahi ipu yerba mate a hoʻopau ʻia ma o kahi mauʻu metala, me ka hoʻohui ʻana i ka wai i kou inu ʻana.

I mea e maʻalahi ai ka inu ʻana i ka ipo yerba, hiki iā ʻoe ke pali i nā lau me ka hoʻohana ʻana i ke kinipōpō kī a i ʻole kūʻai mai i nā ʻeke ʻeke yerba hoa I kēia mau hihia, ʻūlū wale i nā lau i ka wai wela no 3-5 mau minuke a hauʻoli.

ʻOiai nā pōmaikaʻi olakino i manaʻo ʻia o ka hoa kāne ʻo yerba, pono ʻoe e inu me ke kaulike. Ua hoʻopili nā noiʻi i nā kiʻekiʻe kiʻekiʻe, maʻamau o 1-2 liters i kēlā me kēia lā e hoʻonui i ka helu o kekahi ʻano maʻi ʻaʻai (,,).

Hāʻawi ʻo Yerba mate i kahi like o ka caffeine i ka kofe me ka riboflavin, thiamine, phosphorus, hao, calcium a me nā huaora C a me E. Hoʻopiha pū ʻia ia me nā antioxidants.

6. ʻO Tea Chai

ʻO Chai tī kahi ʻano tī ʻeleʻele i hui ʻia me nā mea kanu ikaika a me nā mea ʻala.

ʻOiai he ʻoi aku ka liʻiliʻi o ka caffeine (47 mg) ma mua o ke kofe, hōʻike nā noiʻi e hoʻomaikaʻi mau ke kī ʻeleʻele i ka makaʻala noʻonoʻo (19,,).

Hana ʻia nā kī ʻeleʻele a me ʻōmaʻomaʻo mai ka Camellia sinensis mea kanu, akā ʻike ke kī ʻeleʻele i kahi kaʻina fermentation, kahi e hoʻololi i kāna mea hana kemika. ʻO nā ʻano ʻelua e like me ka mana o nā antioxidant ().

ʻOiai ʻoi aku ka nui o ka noiʻi e pono ai, ua hoʻopili kekahi mau noiʻi nānā i ka inu ʻana i ka tī ʻeleʻele me kahi haʻahaʻa o ka maʻi puʻuwai (,,).

Ma waho aʻe o nā pono olakino hiki ke loaʻa, he ʻono ikaika a me ka ʻoluʻolu hōʻoluʻolu ke kī chai.

Nui a hewahewa nā ʻano, akā eia kekahi ala maʻalahi e hoʻomākaukau i nā kīʻaha 2 mai ka ʻōpala:

1. Pākuʻi i nā hua kāleka 4, 4 cloves a me 2 mau pepa ʻeleʻele.
2. I loko o ka ipu hao, e hui i nā kīʻaha 2 (474 ​​ml) i kānana ʻia i ka wai, kahi ʻāpana 1-iniha (3 cm) o ka ginger hou, 1 lāʻau kinamona a me nā mea ʻala i ʻānai ʻia.
3. E lawe mai i ka hui i kahi pala, a laila hemo mai ka wela.
4. Hoʻohui i ʻeke ʻeke ʻeleʻele hoʻokahi a lawelawe i ka pali no 10 mau minuke.
5. E kanana i ke kī i loko o ʻelua mug a ʻoluʻolu.

I mea e hana ai i kahi kī kī chai, hoʻohana wale i 1 kīʻaha (237 ml) o ka waiū a i ʻole kāu mea waiū waiu punahele ʻole ma kahi o ka wai i ka papa kuhikuhi ma luna.

ʻO Chai tī kahi kī ʻeleʻele i hoʻomoʻa ʻia me ka ʻono ikaika a me ka nui o ka caffeine. Hōʻike nā noiʻi nūhou e hoʻohaʻahaʻa paha ka tī ʻele i kou makaʻi o ka maʻi puʻuwai.

7. ʻO Rooibos Tea

ʻO Rooibos a i ʻole tī ʻulaʻula kahi mea inu inu ʻole me ka caffeine i hoʻomaka ʻia ma ʻApelika Hema.

ʻAʻole like me ka kope a me nā kī ʻē aʻe, haʻahaʻa ka rooibos i nā antioks tannin, kahi mea maikaʻi akā hiki ke hoʻopilikia i ka lawe ʻana o ka hao (26).

ʻOiai kahi haʻahaʻa o ka tannin haʻahaʻa, hāʻawi ʻo rooibos i kahi nui nui o nā antioxidants ().

Kaupalena loa ʻia nā haʻawina. Hōʻike kahi hōʻike hōʻike-paipu e hiki i nā rooibos ke kōkua i ka pale ʻana i nā maʻi puʻuwai, ʻoiai ua ʻike ʻia kekahi i ka hiki ke hōʻemi i ka maka maʻi ʻaʻai (,).

ʻOi aku ka lōʻihi o ka manawa ʻo Rooibos ma mua o ka nui o nā tī a me ka nui o ka steeping ʻaʻole hopena i kahi ʻono ʻawaʻawa. Ma kahi o, he ʻono momona a hua maikaʻi kā ka rooibos.

No ka hoʻomākaukau ʻana iā ʻoe iho i kahi kīʻaha, e hoʻohana i kahi kānana kī e hoʻonui i ka 1-1.5 teaspoons o nā rooibos ākea a hiki i 10 mau minuke. ʻO ke koho, hiki iā ʻoe ke hoʻohui i ka lemon a me ka meli e ʻono ai.

ʻO Rooibos kahi tī kīnā ʻole me ka ʻono momona a me ka hua. Hāʻawi ia i nā antioxidants he nui a haʻahaʻa i nā tannins, kahi hui e hoʻopilikia me ka lawe hao.

8. Mīkini Cider Mīkini

Hana ʻia ʻo Apple cider winika (ACV) e ka huʻi ʻana i nā ʻoma āpau i hoʻohana ʻia me ka hū a me ka bacteria.

Hoʻopuka kēia hana i kahi hui i kapa ʻia ʻo ka acetic acid, a he mau hopena maikaʻi paha ia i ka ʻike o ka insulin a me nā pae kō kō, e like me kekahi mau noiʻi.

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi i ka wā i inu ai ka poʻe me ke kūpaʻa o ka insulin i 20 mau pika (0.5 punetēpu) o ACV ma mua o ka pāʻina ʻana, ua hoʻemi ʻia ko lākou piʻi ʻana i ke kiʻekiʻe o ke kō i ka 64%. Eia naʻe, ʻaʻole ʻike ʻia kēia hopena i ka poʻe me ka maʻi diabetes type 2 ().

ʻOiai ʻaʻole nui nā hōʻike, hoʻonui paha ʻo ACV i nā manaʻo o ka piha ma hope o ka ʻai ʻana a kōkua me ka hoʻohaʻahaʻa kaumaha (,, 33).

Hoʻohui kahi inu AVC maʻamau i 1-2 punetēpu o ka vineka cider maka a i ʻole kānana ʻia, 1 kīʻaha (237 ml) o ka wai anuanu a me 1-2 mau punetēpu o ka meli a i ʻole kekahi mea ʻono i makemake ʻia.

Mai inu i ka ACV me ka hoʻowahāwahā ʻole ʻana iā ia. Aia i ka ACV ka 4-6% o ka acetic acid e wela paha kou waha a me kou puʻu. Hiki iā ia ke hoʻopau i ka enamel niho inā hoʻohana mau ʻia, no laila ke kahe ʻana o ka wai ma mua a ma hope o ka inu ʻana o ACV.

ʻO ka vīneka cider apple kahi kīnā ʻole ʻole ka caffeine i ka kofe i loaʻa nā hopena maikaʻi i nā pae kō kō. Hiki paha iā ia ke kōkua me ka pohō kaumaha.

9. Kombucha

Hana ʻia ʻo Kombucha e ke kī ʻana i ke kī ʻeleʻele me ka bacteria, ka hū a me ke kō.

Hoʻokumu ke kaʻina fermentation i kahi kolone simbiotic o ka bacteria a me ka hū, i kapa ʻia he SCOBY.

Ma hope o ka fermentation, aia i loko o ka kombucha nā probiotics, acetic acid a me nā antioxidant - he loaʻa ke olakino āpau (a) nā mea āpau.

Hōʻike nā haʻawina holoholona a me nā paipu hoʻowalewale i ka kombucha hiki ke hoʻonui i kāu ʻōnaehana pale, hoʻomaikaʻi i nā kiʻekiʻe kolesterol a me nā kiʻekiʻe o ke kō glucose i ka poʻe me ka maʻi kō. Eia nō naʻe, ʻo nā pono olakino i manaʻo ʻia he olakino i loko o nā kānaka he anecdotal (,,).

ʻAʻole koi ʻia ka hana ʻana i ka kombucha ma muli o ka nui o ka hoʻoweliweli i nā pathogens (,).

Eia nō naʻe, nui a hewahewa nā ʻano kūʻai i loaʻa i hiki ʻole ke kūlike i ka pae o ka makaʻu.

Hoʻokomo ʻia ʻo Kombucha i ke kī ʻeleʻele i piha i nā probiotics, acetic acid a me nā antioxidants. Hōʻike nā haʻawina holoholona he nui i nā pono olakino hiki ke loaʻa, akā he hapa wale nō i hana ʻia i loko o nā kānaka.

Ka Laina Lalo

ʻOiai he nui nā olakino ponoʻī o ke kofe ponoʻī, ʻaʻole paha ia na ʻoe.

Eia nō naʻe, nui nā koho ʻē aʻe. Hāʻawi ka hapa nui i nā pōmaikaʻi maikaʻi ʻole hiki ʻole i ke kofe, e like me nā mea kanu anti-antioxidant a me nā mea ʻala, probiotics a me ka acetic acid.

Inā ʻoe e ʻimi nei i kahi koho olakino i kope, pono ke hoʻāʻo nā mea inu ma kēia papa inoa.