Sauye-sauye 9 don Kofi (Kuma Me yasa Yakamata Gwada Su)

Wadatacce

• 1. Chicory Kofi
• 2. Shayi Mai Matcha
• 3. Madarar Zinare
• 4. Ruwan lemo
• 5. Yerba Mate
• 6. Shayin Chai
• 7. Shayin Rooibos
• 8. Apple Cider Vinegar
• 9. Kombucha
• Layin .asa

Kofi shine abin sha ga mutane da yawa, yayin da wasu suka zaɓi kada su sha shi saboda dalilai da yawa.

Ga wasu, yawan adadin maganin kafeyin - 95 MG a kowane aiki - na iya haifar da tashin hankali da tashin hankali, wanda aka fi sani da “the jitters.” Ga wasu, kofi na iya haifar da matsalar narkewar abinci da ciwon kai.

Dayawa basu damu da ɗanɗano mai ɗaci ba ko kuma sun gundura da kofin farin su na safe na joe.

Anan akwai 9 madaidaicin madadin zuwa kofi zaka iya gwadawa.

1. Chicory Kofi

Kamar wake na kofi, tushen chicory ana iya gasa shi, asa shi da kuma haɗa shi cikin wani abin sha mai daɗin gaske. Ya ɗanɗana kama da kofi amma ba shi da maganin kafeyin.

Hakanan mahimmin tushen inulin ne. Wannan fiber mai narkewa na iya taimakawa wajen narkar da abinci da kuma tallafawa hanjin cikin lafiya ta hanyar bunkasa ci gaban kwayoyin cuta masu amfani - musamman Bifidobacteria kuma Lactobacilli ().

Bugu da kari, zai iya motsa gwal din ka don samar da karin bile, wanda zai iya zama mai amfani ga narkewar mai ().

Tushen Chicory ana iya samun sa da ƙasa da gasashe, saboda haka yana da sauƙi a shirya. A sauƙaƙe shi kamar filayen kofi na yau da kullun - a cikin mai yin kofi mai tace, latsa Faransa ko inji espresso.

Yi amfani da filaye na cokali 2 na kowane oza 6 (180 ml) na ruwa, ko daidaita wannan rabo dangane da abubuwan da kuke so.

Ka tuna cewa tushen chicory na iya haifar da alamun narkewa a cikin wasu mutane. Kodayake inulin yana da kyau ga lafiyar ku, yana iya samun sakamako masu illa kamar kumburi da gas ().

Bugu da ƙari, ya kamata ku guje wa tushen chicory idan kuna da ciki ko shayarwa tun da bincike kan amincinsa a ƙarƙashin waɗannan halaye ya rasa.

Tushen Chicory yana da kama da kofi amma ba shi da maganin kafeyin kuma yana da girma a cikin inulin mai amfani mai amfani, wanda na iya taimakawa wajen narkar da abinci da kuma tallafawa hanjin lafiya.

2. Shayi Mai Matcha

Matcha wani nau'in koren shayi ne wanda ake yin shi da tururi, bushewa da nika ganyen Camellia sinensis shuka cikin tarar foda.

Akasin shayin koren shayi wanda zaka iya dafa shi, zaka cinye dukkan ganyen. Saboda wannan dalili, kuna samun mahimmancin tushen antioxidants - epigallocatechin gallate (EGCG), musamman ().

Yawancin fa'idodin da aka gabatar na matcha ana danganta su ga EGCG. Misali, karatun na yau da kullun yana ba da shawarar shan shan shayi na yau da kullun na iya rage haɗarin cutar hawan jini ().

Hakanan an haɗa Green tea da rage nauyi da kitse a jiki, da ƙananan haɗarin kamuwa da ciwon sukari na 2 ().

Matcha yana da ɗanɗano mai ɗanɗano, wanda wasu ke bayyana shi da na ƙasa.

Shirya:

1. Rara gangalan 1-2 na matcha foda a cikin yumbu mai yumbu ta amfani da tarko mai kyau na raga.
2. Hotara zafi, amma ba tafasa ba, ruwa - ruwan zafin ya zama kusan 160-170 ° F (71-77 ° C).
3. A hankali a hankali har sai an narkar da garin, sannan a juye a baya da baya. Gwanin shayi na bamboo na gargajiya, wanda ake kira chasen, yana aiki mafi kyau.
4. An shirya shayi sau ɗaya da haske mai sanyi. Hakanan zaka iya gwada ƙara kofi 1 (237 ml) na madara mai daɗi ko madadin madarar madara don madara mai shayi matcha latte.

Saboda kun cinye dukkan ganye, matcha ya fi yawa a cikin maganin kafeyin fiye da na yau da kullun koren shayi kuma wani lokacin ya fi kofi. Adadin a kowane aiki na iya bambanta sosai, tare da kewayon 35-250 MG a kowane kofi ().

Shayi na Matcha yana samar da wadatar antioxidants masu amfani a cikin sabis ɗaya. Dogaro da yadda aka shirya shi, yana iya samun ƙari ko cafasa maganin kafeyin fiye da kofi.

3. Madarar Zinare

Madarar zinare wadatacce ce, mai maye gurbin kofi.

Wannan abin sha mai dumi yana kunshe da kayan kamshi mai sanya kuzari kamar ginger, kirfa, turmeric da barkono baƙi. Sauran kari na yau da kullun sun hada da cardamom, vanilla da zuma.

Bayan bayar da abin shan ku kyakkyawan launi na zinare, turmeric na iya samun kyawawan abubuwan kare kumburi saboda karfin sinadarin curcumin (,).

Mene ne ƙari, barkono baƙar fata yana ƙaruwa da ƙarfin jikinku na shanye curcumin, kamar yadda mai yayi. Sabili da haka, kuna so kuyi la'akari da amfani da madara mai madara ba tare da mai-mai ba don wannan abin sha (, 10).

Kuna iya shirya madarar zinariya ta asali cikin kimanin minti 5. Ga yadda ake:

1. A cikin tukunyar ruwa, hada kofi 1 (madara 237) na madara ko madadin madarar ruwa tare da karamin cokalin 1/2 na garin turmeric, cokali 1/4 na kirfa, cokali 1/8 na garin ginger da kuma kanwar baƙar fata. Optionally, ƙara zuma dandana.
2. Dumi da ruwan magani a kan karamin zuwa matsakaici zafi, motsawa akai-akai don kauce wa ƙonawa.
3. Da zarar an yi zafi, zuba abin sha a cikin mug ɗin kuma a more.

Madarar zinare wadatacce ce, madadin caffeine-kyauta ga kofi wanda ke iya samun tasirin anti-inflammatory.

4. Ruwan lemo

Ba sauya rikodin abin sha na safe ba ya zama mai rikitarwa. Ruwan lemun tsami babbar hanya ce don fara ranarku.

Yana da kalori- kuma ba shi da maganin kafeyin kuma yana ba da isasshen ƙwayar bitamin C.

A matsayin antioxidant, bitamin C yana taka rawa a cikin garkuwar jikinka kuma yana kare fata naka daga lalacewar rana. Yana da mahimmanci don ƙirƙirar collagen, furotin wanda ke ba da tsari na asali don fata, jijiyoyi da jijiyoyi (,,).

Giya ɗaya kawai na ruwan lemon - wanda aka shirya ta ƙara ruwan rabin lemon (cokali 1 ko 15 ml) zuwa kofi 1 (237 ml) na ruwan sanyi - yana ba da 10% na RDI naka na bitamin C (14).

Hakanan zaka iya ƙara wasu 'ya'yan itatuwa da ganyaye don nau'ikan ɗanɗano - cucumbers, mint, kankana da basil wasu shahararrun zaɓuka ne.

Ruwan lemun tsami hanya ce mai sauƙi mai ba da ma'ana don fara wadataccen ruwan sha kuma tare da haɓakar antioxidants.

5. Yerba Mate

Yerba mate shine shayi na ganyayyaki wanda aka sanya shi daga busassun ganyayen Kudancin Amurka holly itace, llex paraguriensis ().

Idan kana neman madadin kofi amma ba ka son rabuwa da maganin kafe na safe, yerba mate kyakkyawan zaɓi ne.

Kofi daya (237 ml) ya ƙunshi kusan 78 MG na maganin kafeyin, wanda yayi kama da abun cikin kafeyin a cikin matsakaicin kopin kofi ().

Hakanan ana ɗorawa Yerba aboki tare da mahaɗan tsire-tsire masu amfani waɗanda ke aiki azaman antioxidants. A zahiri, wasu nazarin suna ba da shawarar yana iya zama mafi girma a cikin antioxidants fiye da koren shayi ().

Bugu da ƙari, ya ƙunshi ma'adanai da bitamin da yawa, gami da riboflavin, thiamine, phosphorus, iron, calcium da bitamin C da E ().

Yana da ɗanɗano da aka samo, wanda za'a iya bayyana shi da ɗaci ko hayaki. A hanyar gargajiya, ana shirya abokin yerba a cikin gourd yerba mate kuma ana cinyewa ta ɓarke ​​na ƙarfe, ana ƙara ruwa yayin da ake sha.

Don sa shan yerba aboki ya zama da sauƙi, za kuma ku iya hawa ganyen ta amfani da ƙwallan mai shayi ko sayan buhunan shayi na yerba mate. A waɗannan yanayin, kawai tsinkaye ganye a cikin ruwan zafi na mintuna 3-5 kuma ku more.

Duk da amfanin da akeyi na matar yerba na kiwon lafiya, ya kamata ku sha shi a daidaito. Karatuttukan karatu sun haɗu da yawa, yawan cin abinci na lita 1-2 a kowace rana zuwa ƙimar yawan nau'ikan cutar kansa (,,).

Yerba mate yana samar da irin wannan maganin kafeyin zuwa kofi tare da riboflavin, thiamine, phosphorus, iron, calcium da bitamin C da kuma E. Ana kuma ɗora shi da antioxidants.

6. Shayin Chai

Shayi shayi wani nau'in shayi ne na baƙar fata wanda aka haɗe shi da ƙaƙƙarfan ganye da kayan ƙanshi.

Kodayake yana ƙunshe da ƙananan maganin kafeyin (47 mg) fiye da kofi, nazarin yana ba da shawarar cewa baƙin shayi na iya inganta ƙwarewar hankali (19,,).

Baƙi da koren shayi duka ana yinsu ne daga Camellia sinensis tsire-tsire, amma baƙar fata shayi yana yin aikin narkewa, wanda ke canza ƙirar sunadarai. Dukansu nau'ikan suna da alama suna da kyawawan abubuwan haɓaka antioxidant ().

Kodayake ana buƙatar ƙarin bincike, wasu nazarin karatun sun haɗa shan shan shayi baƙar fata tare da ƙananan haɗarin cututtukan zuciya (,,).

Baya ga fa'idodin lafiyarta, shayi na chai yana da ɗanɗano mai ƙanshi da ƙamshi mai sanyaya zuciya.

Akwai girke-girke da yawa, amma ga hanya guda mai sauƙi don shirya kofuna 2 daga karce:

1. Ki murkushe 'ya'yan kanumfari 4, da ɗan bishiyar 4 da ɗan barkono barkono 2.
2. A cikin tukunyar ruwa, hada kofi biyu (474 ​​ml) da aka tace da ruwa, inci 1 inci (inci 3) na ɗanyen ginger, sandar kirfa 1 da ɗanyun kayan ƙamshi.
3. Kawo hadin a tafasa, sannan a cire daga wuta.
4. Bagsara jakunan shayi mai baƙi guda ɗaya kuma bari tsayi na mintina 10.
5. Tsabtace shayi cikin mugs biyu ku more.

Don yin chai tea latte, kawai amfani da madara kofi 1 (237 ml) na madara ko madarar da ba ruwan kiwo maimakon ruwa a girke-girke na sama.

Shayi shayi ɗan ƙaramin shayi ne wanda yake da ɗanɗano mai ƙanshi da ƙananan kafeyin. Karatun aiki ya nuna cewa baƙar shayi na iya rage haɗarin kamuwa da cututtukan zuciya.

7. Shayin Rooibos

Rooibos ko jan shayi shaye-shaye ne wanda ya samo asali daga Afirka ta Kudu.

Ba kamar kofi da sauran shayi ba, rooibos yana da ƙarancin antioxidants na tannin, wanda zai iya zama da amfani amma kuma ya tsoma baki tare da shan ƙarfe (26).

Duk da karancin abun tannin, rooibos yana bada adadi mai yawa na sauran antioxidants ().

Karatun yana da iyaka matuka. Studyaya daga cikin binciken gwajin-tube ya nuna cewa rooibos na iya taimakawa kariya daga cututtukan zuciya, yayin da wani ya sami damar rage haɗarin cutar kansa (,).

Rooibos yana da tsayi mai tsayi fiye da yawancin shayi kuma wuce gona da iri baya haifar da ɗanɗano. Madadin haka, rooibos yana da ɗan ɗanɗano mai ɗanɗano, ɗanɗano ɗan itace.

Don shirya wa kanka kofi, yi amfani da matattarar shayi don tsallake 1-1.5 na sakakken rooibos na tsawan minti 10. Zabi, zaka iya saka lemun tsami da zuma ka dandana.

Rooibos shayi ne wanda ba shi da maganin kafeyin tare da ɗanɗano mai ɗanɗano da ɗanɗano. Yana bayar da wadatar antioxidants kuma yana da ƙarancin tannins, mahaɗin da ke tsoma baki tare da sha ƙarfe.

8. Apple Cider Vinegar

Ana yin apple cider vinegar (ACV) ne ta hanyar murɗa ɗanyen apples ta amfani da yisti da ƙwayoyin cuta.

Wannan aikin yana samar da wani fili wanda ake kira acetic acid, wanda yana iya haifar da sakamako mai amfani akan ƙwarewar insulin da matakan sukarin jini, a cewar wasu nazarin.

Misali, wani bincike ya gano cewa lokacin da mutanen da ke da juriya ta insulin suka sha gram 20 (cokali 0.5) na ACV kafin cin abinci, hauhawar su cikin matakan sukarin jini ya ragu da 64%. Koyaya, ba a ga wannan tasirin ga mutanen da ke da ciwon sukari na 2 () ba.

Kodayake har yanzu ba a sami shaidu da yawa ba, ACV na iya ƙara jin cikewar bayan abinci da taimakawa tare da rage nauyi mai nauyi,,, 33).

Abin sha na AVC mai mahimmanci yana haɗuwa da cokali 1-2 na ɗanyen apple ko kuma wanda ba a tace shi ba, kofi 1 (237 ml) na ruwan sanyi da kuma zaɓi 1-2 cokali na zuma ko wani zaƙi da aka fi so.

Kar a sha ACV ba tare da narkar da shi da farko ba. ACV yana dauke da kashi 4-6% na sinadarin acetic wanda zai iya kona baki da maqogwaro. Hakanan zai iya ɗauke enamel ɗin haƙori idan ana amfani dashi akai-akai, saboda haka ana shawan ruwa kafin da bayan an sha ACV (,).

Apple cider vinegar shine madadin-maganin kafeyin ga kofi wanda zai iya samun tasiri mai amfani akan matakan sukarin jini. Hakanan yana iya taimakawa tare da asarar nauyi.

9. Kombucha

Kombucha ana yin shi ne ta hanyar shayar da baƙin shayi tare da ƙwayoyin cuta, yisti da sukari.

Tsarin aikin ferment yana haifar da mulkin mallaka na kwayoyin cuta da yisti, wanda galibi ake kira da 'SCOBY'.

Bayan ferment, kombucha ya ƙunshi probiotics, acetic acid da antioxidants - duk waɗannan na iya samun fa'idodin lafiya (,).

Nazarin dabbobi da gwajin-tube yana ba da shawarar cewa kombucha na iya haɓaka garkuwar ku, inganta matakan cholesterol da matakan glucose na jini a cikin mutanen da ke fama da ciwon sukari. Koyaya, fa'idodin fa'idodin kiwon lafiya a cikin mutane shine mafi yawan abin da ke ciki (,,).

Yin kombucha akan kanku ba'a bada shawarar ba saboda babban haɗarin gurɓatawa daga ƙwayoyin cuta masu cutarwa (,).

Koyaya, akwai nau'ikan adadi da yawa da ake dasu na kasuwanci waɗanda basa haifar da matakin haɗari ɗaya.

Kombucha shine baƙin shayi mai ƙanshi wanda ya ƙunshi probiotics, acetic acid da antioxidants. Yawancin karatun dabba suna ba da fa'idodi ga lafiyar jiki, amma kaɗan ne aka yi wa mutane.

Layin .asa

Duk da yake kofi yana da ribobin kiwon lafiya da yawa na kansa, ƙila ba lallai ya zama a gare ku ba.

Koyaya, akwai sauran zaɓuɓɓuka da yawa. Yawancinsu ma suna ba da fa'idodin kofi ba za su iya ba, kamar su kayan ƙanshi na antioxidant da kayan ƙanshi, probiotics da acid acetic.

Idan kuna neman madaidaicin madadin kofi, abubuwan sha a wannan jerin sun cancanci gwadawa.