Kope vs. Tea: ʻOi aku ke olakino o kekahi ma mua o kekahi?

Anter

• Maʻiʻo Caffeine
• Rich i nā antioxidants
• Hiki ke hoʻonui i nā pae ikehu
• Ka hopena hoʻoikaika ikaika o Kope
• Ka hopena o ke kī ma ka ikehu
• Loaʻa paha nā pōmaikaʻi hōʻemi kino
• ʻOi aku ka maikaʻi o kekahi ma mua o kekahi?
• Ke laina lalo

ʻO ke kope a me nā tī i waena o nā mea inu i makemake nui ʻia ma ka honua, me ke kī ʻeleʻele ke ʻano ʻimi ʻimi loa ʻia o nā hope, e helu ana no 78% o nā hana a pau a me ka ʻai ʻana ().

ʻOiai hāʻawi nā mea ʻelua i nā pono olakino like, loaʻa kekahi mau ʻokoʻa.

Hoʻohālikelike kēia ʻatikala i ke kope a me nā kī ʻeleʻele e kōkua iā ʻoe e hoʻoholo i kahi e koho ai.

Maʻiʻo Caffeine

ʻO Caffeine ka mea i aʻo nui ʻia a hoʻopau i ka mea stimulant i ka honua (,).

Aia i loko o nā mea inu maʻamau, e like me ke kope a me ke kī, ʻike ʻia no nā hopena maikaʻi a me nā hopena maikaʻi ʻole i ke olakino kanaka.

ʻOiai hiki ke loli ka ʻike caffeine ma muli o ka manawa hana, ka nui o ka lawelawe ʻana, a i ʻole ke ʻano hoʻomākaukau, hiki i ke kofe ke ʻūlū palua i ka caffeine ma ke ʻano he kīʻaha like.

ʻO ka nui o ka caffeine i manaʻo ʻia he palekana no ka ʻai ʻana o kānaka he 400 mg i kēlā me kēia lā. Hoʻokahi kīʻaha 8-auneke (240 ml) o ka kofe brewed i loaʻa ka awelika o 95 mg o ka caffeine, i hoʻohālikelike ʻia me 47 mg i ka lawelawe like ʻana o ka tī ʻeleʻele (,,).

ʻOiai ka nānā nui o ka ʻepekema i ka kope ke noiʻi ʻana i nā hopena maikaʻi o ka caffeine, ʻo nā mea inu ʻelua - ʻoiai he ʻokoʻa ka nui o kēia mea - hiki ke hāʻawi i nā pono olakino pili.

Hiki i ka lawe ʻana i ka cafeine ke hōʻemi i kou makaʻi ʻana i kekahi mau maʻi kūlohelohe a hoʻomaikaʻi i ka hana pāʻani, ke ʻano, a me ka makaʻala noʻonoʻo (,,).

Hana ʻo Caffeine ma ke ʻano he stimulant ikaika no kāu ʻōnaehana waena, ʻo ia ke kumu e manaʻo ʻia ai he mea hoʻonui i ka hana i nā haʻuki (,,).

Hoʻokahi loiloi o 40 mau noiʻi i hoʻoholo ʻia e hoʻomaikaʻi i ka loaʻa ʻana o ka caffeine i nā hopena hoʻoikaika kino e ka 12%, ke hoʻohālikelike ʻia me kahi placebo ().

No ka hopena o ka caffeine i ka makaʻala noʻonoʻo, hōʻike ka noiʻi e hoʻomaikaʻi i ka hana i nā hana maʻalahi a paʻakikī hoʻi (,).

Ua aʻo ʻia ma 48 mau kānaka i hāʻawi ʻia i kahi mea inu i loko o 75 a i ʻole 150 mg o ka caffeine i hōʻike i nā hoʻomaikaʻi i nā manawa pane, hoʻomanaʻo, a me ka hana ʻike, hoʻohālikelike ʻia me ka hui kaohi ().

Hōʻike nā noiʻi ʻē aʻe hiki i ka caffeine ke hōʻemi i ka pilikia o ka maʻi diabetes 2 ma o ka hoʻomaikaʻi ʻana i ka ʻike insulin ().

Ua hōʻike ʻia kahi loiloi o 9 mau noiʻi ma 193,473 poʻe i ka inu mau ʻana i ka kofe i hoʻoliʻiliʻi loa i ka pilikia o ka maʻi diabetes type 2, ().

ʻO ka mea hou aku, ua hoʻopili ʻia ka lawe ʻana o ka caffeine kaulike me nā hopena palekana e kūʻē i ka dementia, ka maʻi ʻo Alzheimer, metabolic Syndrome, a me nā maʻi akepaʻa momona ʻona ʻole (,,,).

ʻO ka Caffeine kahi mea hoʻonāukiuki ikaika i pili pū me nā hopena pale e kūʻē i kekahi mau maʻi maʻi. Aia i loko o ke kope ka caffeine hou aku ma mua o ke kī ʻeleʻele, akā hāʻawi paha nā mea inu ʻelua i kāna mau pono e pili pū ana.

Rich i nā antioxidants

Pale aku nā Antioxidant i kou kino e kūʻē i nā hōʻino radical manuahi, kahi e kōkua ai i ka pale ʻana i ka ulu ʻana o kekahi mau maʻi maʻi mau ().

Hāpai ʻia nā kī ʻelua a me nā antioxidant, nā polyphenols ma mua, i hāʻawi i kā lākou ʻano ʻono a me nā waiwai e hoʻolauna nei i ke olakino (,,).

Aia nā hui lehulehu o nā polyphenols i ke kī a me ke kope.

ʻO nā Theaflavins, thearubigins, a me nā catechins ka mea mua i ke kī ʻeleʻele, ʻoiai ʻo ka kofe ka momona i nā flavonoids a me ka chlorogen acid (CGA) (30,).

Ua ʻike ʻia kahi noiʻi Tube-Tube hou loa nā theaflavins a me nā thearubigins i kāohi i ka ulu ʻana o nā akemāmā a me nā hunaola maʻi ʻaʻai kolona a make loa iā lākou ().

Ua hōʻike ʻia nā noiʻi ʻana i nā huna leukemia i nā hopena like, e hōʻike ana he mau waiwai pale pale kā ka maʻi ʻeleʻele, ʻoi aku ka nui o ka noiʻi e pono ai.

Ma ka ʻaoʻao ʻē aʻe, ua ʻike nā hōʻike hōʻike-paipu ma nā pono anticancer kope i ka hana o kāna ʻike CGA ma ke ʻano he mea kāohi i ka ulu ʻana o ka maʻi ʻaʻai maʻi, e pale ana i ka maʻi ʻōpū gastrointestinal a me ka ate (,).

ʻO nā loiloi wā lōʻihi i nā kānaka a me ka noiʻi hou aʻe nāna i kālailai i nā loko wai nui aʻe e hōʻike ana hiki i ka kofe a me ke kī ke pale aku hoʻi i nā ʻano maʻi maʻi ʻē aʻe, e like me ka umauma, kolona, ​​ka maʻi ʻaʻai, a me ka maʻi ʻaʻa ʻopa (,,,).

Ma waho o kā lākou mau hana antioxidant, ua hoʻopili ʻia nā polyphenols i kahi hōʻemi o nā maʻi puʻuwai ().

Hāʻawi lākou i ke olakino puʻuwai ma o nā ʻano pale-kīʻaha koko, me (,,):

• ʻ Vlelo Vasodilating. Hāpai lākou i ka hoʻomaha o ke kīʻaha koko, kahi e kōkua ai i nā hanana o ke koko kiʻekiʻe.
• Ka hopena anti-angiogenic. Palaka lākou i ke kūkulu ʻia ʻana o nā kīʻaha koko hou e hānai ai i nā hunaola maʻi ʻaʻai.
• Ka hopena anti-atherogenic. Pale aku lākou i ka hoʻoliʻiliʻi o ka pā i nā kīʻaha koko, hoʻohaʻahaʻa i ka puʻuwai puʻuwai a me ka hōʻeha ʻana i ka maʻi.

Ua hoʻoholo kahi makahiki he 10 ma 74,961 poʻe olakino i ka inu ʻana i 4 kīʻaha (960 ml) a ʻoi aku paha o ke kī ʻeleʻele i kēlā lā i kēia lā me kahi 21% haʻahaʻa o ka maʻi ahulau, hoʻohālikelike ʻia me nā mea inu ʻole ().

Ua hōʻike ʻia kekahi mau makahiki he 10 mau makahiki i ka 34,670 mau wahine olakino i ka inu ʻana i nā kīʻaha he 5 (1.2 liters) a ʻoi aku ka nui o ke kope i kēlā me kēia lā e hoʻoliʻiliʻi ai i ka maʻi ahulau e 23%, ke hoʻohālikelike ʻia me nā mea inu ʻole ().

Aia i loko o ka kofe a me ke kī ke ʻano like ʻole o nā polyphenols, he mau antioxidant ikaika e pale aku i nā maʻi puʻuwai a me nā maʻi ʻaʻai.

Hiki ke hoʻonui i nā pae ikehu

Hiki i ke kofe a me ke kī ke hāʻawi iā ʻoe i kahi hoʻoikaika ikaika - akā ma nā ʻano ʻokoʻa.

Ka hopena hoʻoikaika ikaika o Kope

Hāpai ka caffeine i ke kofe i kāu mau ikehu ikehu.

Hoʻonui ka cafe i ka makaʻala a hoʻemi i ka luhi ma o ka hoʻonui ʻana i nā pae dopamine a me ka pale ʻana i ka adenosine (,).

ʻO Dopamine ka ʻelele kemika ke kuleana no ka hopena jittery o ke kope, no ka mea hoʻonui ia i ka helu o kou puʻuwai. Hoʻopili pū ia i ka ʻōnaehana uku o kou lolo, ka mea e hoʻohui i nā ʻano mea hoʻopili a ke kope.

Ma ka ʻaoʻao ʻē aʻe, he hopena hoʻolaha ko ka adenosine. No laila, ma ke kāpae ʻana iā ia, hoʻemi ka caffeine i kou mau luhi.

ʻO ka mea hou aʻe, ka hopena o ka kofe i kāu pae ikehu e hana koke kokoke.

I ka manawa i lawe ʻia, omo kou kino i ka 99% o kāna caffeine ma loko o 45 mau minuke, akā ʻike ʻia nā piko o ke koko ma mua o 15 mau minuke ma hope o ka lawe ʻana ().

ʻO kēia ke kumu e makemake ai nā poʻe he nui i kahi kīʻaha kope ke pono lākou i kahi ikaika koke.

Ka hopena o ke kī ma ka ikehu

ʻOiai ʻoi aku ka haʻahaʻa o ka tī i loko o ka caffeine, waiwai ia i ka L-theanine, kahi antioxidant ikaika e hoʻoulu ai hoʻi i kou lolo (,).

ʻAʻole like me ka caffeine, hiki i ka L-theanine ke hāʻawi i nā hopena anti-stress ma ka hoʻonui ʻana i nā nalu alpha o kou lolo, kahi e kōkua ai iā ʻoe e hoʻomaha a hoʻomaha ().

Hoʻopili kēia i ka hopena hoʻonāukiuki o ka caffeine a hāʻawi iā ʻoe i kahi ʻano noʻonoʻo akā makaʻala ʻole me ka hiamoe ʻole.

Ua ʻike nā noiʻi i ka ʻai ʻana i ka L-theanine me ka caffeine - e like me ke kī - hiki ke kōkua iā ʻoe e mālama i kou makaʻala, ka nānā ʻana, ka nānā ʻana, a me ka ʻoi loa (,).

ʻO kēia hui paha ke kumu e hāʻawi ai ka tī iā ʻoe i kahi hōʻoluʻolu a me ka hoʻonui ʻana o ka ikehu hoʻonui ma mua o ka kofe.

Hoʻonui ka kofe a me ke kī i kāu mau ikehu ikehu. Eia nō naʻe, hāʻawi ke kope iā ʻoe i ke keʻehi koke, ʻoiai ke hāʻawi nei ʻo tī i kahi hoʻoikaika maʻalahi.

Loaʻa paha nā pōmaikaʻi hōʻemi kino

Ma muli o ke kiʻekiʻe o ka caffeine, hiki i ke kofe ke kōkua iā ʻoe e lilo i ka kaumaha.

Hiki i ka cafeeine ke hoʻonui i ka nui o nā calorie āu e kuni ai ma o ka 3-13%, a mālama i kēia hopena no 3 mau hola ma hope o ka lawe ʻana, e unuhi nei i kahi 79-150 mau calorie i puhi ʻia (,,,).

Ua pili pū ʻia ke kofe me nā waiwai kuni momona ma o ka pāpā ʻana i ka hana ʻana o nā hunaola momona. Ua kuhi kekahi mau noiʻi i kēia hopena i ka maʻi o ka chlorogen acid (,).

Ua hōʻike ʻia kahi noiʻi ma 455 poʻe e pili ana ka hoʻopili ʻana o ka kofe maʻamau i nā mea momona o ke kino i lalo. Loaʻa nā hualoaʻa like i ka loiloi o nā noi he 12, e hōʻike ana i ke kōkua ʻana o ka acidic acid i ka pohō a me ka momona momona i nāʻiole (,).

Ma ka ʻaoʻao ʻē aʻe, nā polyphenols kī e like me theaflavin me he mea lā e hāʻawi i ka hōʻemi kaumaha.

Ua pāpā ʻo Theaflavins i ka mea e kāohi i ka lipre pancreatic, kahi enzyme e hana nui i ka momona momona ().

Hōʻike nā noiʻi i nāʻiole hiki i nā kī polyphenols ke hoʻohaʻahaʻa i nā kūpona lipid o ke koko a hoʻemi i ka loaʻa ʻana o ke kaupaona - ʻoiai ke ʻai nā holoholona i kahi papa momona momona ().

Hoʻololi paha nā polyphenols kī ʻeleʻele i ka ʻokoʻa o kāu ʻōpū microbiota, a i ʻole nā ​​bacteria maikaʻi i loko o kou ʻōpū, kahi e hopena ai ka mālama ʻana i ke kaumaha.

Eia hou, ua ʻike ʻia nā noiʻi ʻana i nā ʻiole ma o ka loli ʻana i ka ʻōpū microbiota, hiki i nā kī polyphenols ke kāohi i ke kaupaona a me ka loaʻa momona (,).

Eia nō naʻe, pono hou i ka noiʻi kanaka e hōʻoia i kēia mau hopena.

ʻO ka caffeine i loko o ke kope a me nā polyphenols i ke kī ke kōkua iā ʻoe e lilo i ka paona, akā pono ka nui o nā noiʻi kanaka e hōʻoia i kēia mau hopena.

ʻOi aku ka maikaʻi o kekahi ma mua o kekahi?

ʻOiai pili ʻia ke kofe me nā hopena ʻē aʻe, e like me ka maikaʻi ʻole o ka puʻuwai, hoʻonui ka nui o ka puʻuwai, a me ke kiʻekiʻe o ke koko, hōʻike ka noiʻi he palekana ka ʻai kūpono ().

ʻOiai ʻokoʻa kā lākou mau mele antioxidant, ʻo ke kope a me nā kī ʻeleʻele nā ​​kumuwaiwai maikaʻi ʻelua o kēia mau mea nui, i pale aku ai i nā ʻano like ʻole, e like me ka maʻi puʻuwai a me kekahi ʻano o nā maʻi ʻaʻai.

ʻO nā ʻōlelo olakino ʻē aʻe i pili ʻia i ka kofe e pili ana i ka pale ʻana i ka maʻi o Parkinson a me ka hoʻohaʻahaʻa hoʻohaʻahaʻa ʻia o ka maʻi diabetes type 2 a me ka cirrhosis ate. Ma ka ʻaoʻao ʻē aʻe, pale paha ka tī i nā lua, nā pōhaku hakuʻala, a me nā maʻi kōhā ().

ʻOi aku ka nui o ka caffeine ma loko o ke kofe ma mua o ke tī, maikaʻi paha ia no ka poʻe e ʻimi nei i kahi hoʻoponopono ikaika koke. Eia nō naʻe, he kumu ia e hopohopo ai a hiamoe ʻole ai ka hiamoe i nā poʻe koʻikoʻi ().

Eia kekahi, ma muli o ka hopena o ka caffeine i kou lolo, hiki i ka lawe ʻana i ke kofe kiʻekiʻe ma ka hilinaʻi ʻana a i ʻole ka hōʻalo ().

Inā maʻalahi ʻoe i ka caffeine, ʻoi aku paha kahi koho ʻoi aku ka maikaʻi. Loaʻa iā L-theanine, kahi amino acid me nā mea hoʻomaliʻi e hoʻomaha ai iā ʻoe ʻoiai ʻoe e makaʻala.

Eia kekahi, hiki iā ʻoe ke hele no kahi koho decaf o nā mea inu a koho paha i ke kī lāʻau, ʻo ia hoʻi me ka ʻole o ka caffeine. ʻOiai ʻaʻole lākou e hāʻawi i nā pono like, hāʻawi paha lākou i nā pōmaikaʻi o kā lākou iho ().

Hāʻawi ke kofe a me nā kī i nā pono olakino like, e like me ka pohō kaumaha, anticancer, a me nā waiwai hoʻonui ikaika. Eia nō naʻe, makemake paha ʻoe e koho i kekahi ma luna o nā mea ʻē aʻe e pili ana i ka ʻike ʻana i kāu caffeine.

Ke laina lalo

Hiki i ke kofe a me nā kī ʻeleʻele ke kōkua i ka pohō kaumaha a pale aku i kekahi mau maʻi maʻi ma o nā kaʻina metabolic.

Hoʻohui, hiki i ka caffeine kiʻekiʻe o ka kofe ke hāʻawi iā ʻoe i ka hoʻoikaika wikiwiki, akā ʻo ka hui pū ʻana o ka caffeine a me L-theanine i ke kī ʻeleʻele e hāʻawi i kahi hoʻonui mālie o ka ikehu.

He olakino a palekana hoʻi nā mea inu ʻelua i ka hoʻohaʻahaʻa, no laila e iho i ka makemake pilikino a i ʻole kou ʻike i ka caffeine.