Nj\u00eb sasi e moderuar kafeje mund t\u00eb ul\u00eb rrezikun p\u00ebr disa s\u00ebmundje kronike!
\nDisa dit\u00eb (shumica e dit\u00ebve, sinqerisht) kafeja mund t\u00eb duket si ngjit\u00ebsi q\u00eb i mban t\u00eb gjitha s\u00eb bashku. T\u00eb kthen\u00a0 n\u00eb njeri n\u00eb m\u00ebngjes.<\/p>\n
Por – a \u00ebsht\u00eb kafeja e mir\u00eb p\u00ebr ju?<\/p>\n
Kafeja,\u00a0 p\u00ebrmban disa p\u00ebrfitime befasuese sh\u00ebndet\u00ebsore. \u201cNuk ka shum\u00eb t\u00eb meta p\u00ebr t\u00eb pir\u00eb sasi t\u00eb moderuar t\u00eb kafes\u00eb \u2013 dhe n\u00eb fakt, ajo mund t\u00eb ket\u00eb efekte pozitive n\u00eb sh\u00ebndetin tuaj\u201d, thot\u00eb dietologu Devon Peart, RD, MHSc, BASc.<\/p>\n
A \u00ebsht\u00eb kafeja e mir\u00eb p\u00ebr ju?
\nPeart thot\u00eb se n\u00eb t\u00ebr\u00ebsi, p\u00ebrb\u00ebr\u00ebsit e ndrysh\u00ebm n\u00eb kafe shtohen n\u00eb nj\u00eb pije q\u00eb \u00ebsht\u00eb m\u00eb e madhe se shuma e pjes\u00ebve t\u00eb saj. Dhe nd\u00ebrsa sasia e kafes\u00eb q\u00eb pini dhe m\u00ebnyra se si e merrni do t\u00eb b\u00ebj\u00eb nj\u00eb ndryshim n\u00eb p\u00ebrfitimet e saj sh\u00ebndet\u00ebsore, ka disa m\u00ebnyra se si filxhani juaj mund t’i b\u00ebj\u00eb mir\u00eb trupit tuaj.<\/p>\n
Ana pozitive e kafein\u00ebs
\nKafeja e merr goditjen e saj nga kafeina, nj\u00eb stimulues natyral q\u00eb ju b\u00ebn t\u00eb ndiheni m\u00eb energjik\u00eb. Rezulton se kafeina n\u00eb kafe b\u00ebn m\u00eb shum\u00eb sesa thjesht t\u00eb zgjon.<\/p>\n
Ai vepron n\u00eb trurin tuaj p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar kujtes\u00ebn, disponimin, koh\u00ebn e reagimit dhe funksionin mendor. Nj\u00eb studim madje thot\u00eb se kafeina mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb q\u00ebndrueshm\u00ebrin\u00eb dhe performanc\u00ebn gjat\u00eb st\u00ebrvitjes.<\/p>\n
L\u00ebnd\u00ebt ushqyese
\n“Kafja p\u00ebrmban rreth nj\u00eb mij\u00eb p\u00ebrb\u00ebr\u00ebs t\u00eb ndrysh\u00ebm botanik\u00eb,” thot\u00eb Peart.<\/p>\n
N\u00eb fund t\u00eb fundit, kafja vjen nga kokrrat. Dhe si\u00e7 thekson Peart, “dietolog\u00ebt i duan fasulet”.<\/p>\n
Kafeja \u00ebsht\u00eb nj\u00eb burim i l\u00ebnd\u00ebve ushqyese, duke p\u00ebrfshir\u00eb vitaminat B, kaliumin dhe riboflavin\u00ebn.<\/p>\n
Komponimet fenolike
\nKokrrat e kafes\u00eb jan\u00eb gjithashtu t\u00eb pasura me antioksidant\u00eb, t\u00eb cil\u00ebt jan\u00eb p\u00ebrb\u00ebr\u00ebs q\u00eb mbrojn\u00eb qelizat kund\u00ebr d\u00ebmtimit.<\/p>\n
Por ka m\u00eb shum\u00eb se kaq, thot\u00eb Peart, \u201cHulumtimi i fundit po tregon se nuk jan\u00eb antioksidant\u00ebt n\u00eb vetvete q\u00eb e b\u00ebjn\u00eb kafen\u00eb, n\u00eb m\u00ebnyr\u00eb t\u00eb moderuar, t\u00eb dobishme. N\u00eb fakt jan\u00eb komponimet fenolike.\u201d<\/p>\n
Komponimet fenolike, ose fenolet, jan\u00eb substanca q\u00eb gjenden n\u00eb ushqimet bimore q\u00eb luajn\u00eb nj\u00eb rol ky\u00e7 n\u00eb sistemet mbrojt\u00ebse t\u00eb trupit tuaj, duke e mbrojtur at\u00eb nga stresi oksidativ, si dhe nga inflamacioni.\u00a0Hulumtimet tregojn\u00eb se p\u00ebrb\u00ebr\u00ebsit fenolik n\u00eb kafe ofrojn\u00eb efekte promovuese t\u00eb sh\u00ebndetit t\u00eb ngjashme me ato t\u00eb perimeve ose frutave\u201d, shton Peart.<\/p>\n
Rrezik m\u00eb t\u00eb ul\u00ebt p\u00ebr diabetin
\nStudime t\u00eb shumta kan\u00eb treguar se konsumimi i rregullt i kafes\u00eb ul shanset p\u00ebr t\u00eb zhvilluar diabetin e tipit 2. Kjo \u00ebsht\u00eb e v\u00ebrtet\u00eb p\u00ebr kafen\u00eb pa kafeine, si dhe varietetin me oktan t\u00eb lart\u00eb.<\/p>\n
Parandalimi i s\u00ebmundjeve neurologjike
\nMarrja e rregullt ditore e kafein\u00ebs \u2013 si ajo q\u00eb merrni nga filxhani juaj ditor \u2013 lidhet me nj\u00eb rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb zhvillimit t\u00eb s\u00ebmundjes s\u00eb Alzheimerit, si dhe s\u00ebmundjes s\u00eb Parkinsonit.<\/p>\n
P\u00ebrfitimet e m\u00ebl\u00e7is\u00eb
\nKafeja \u00ebsht\u00eb treguar t\u00eb jet\u00eb pozitive p\u00ebr sh\u00ebndetin e m\u00ebl\u00e7is\u00eb tuaj. Mund t\u00eb ndihmoj\u00eb n\u00eb mbrojtjen kund\u00ebr cirroz\u00ebs s\u00eb m\u00ebl\u00e7is\u00eb tek njer\u00ebzit n\u00eb rrezik t\u00eb s\u00ebmundjes, t\u00eb tilla si ata me \u00e7rregullim t\u00eb p\u00ebrdorimit t\u00eb alkoolit ose s\u00ebmundje t\u00eb m\u00ebl\u00e7is\u00eb yndyrore.<\/p>\n
Rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb kancerit
\nStudiuesit kan\u00eb zbuluar se ata q\u00eb pin\u00eb kafe kan\u00eb nj\u00eb rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb kancerit t\u00eb m\u00ebl\u00e7is\u00eb dhe kancerit kolorektal \u2013 dy nga shkaqet kryesore t\u00eb vdekjeve nga kanceri n\u00eb bot\u00eb.<\/p>\n
Largoni depresionin
\nDisa studime kan\u00eb zbuluar se sa m\u00eb shum\u00eb kafe t\u00eb pij\u00eb nj\u00eb person, aq m\u00eb i ul\u00ebt \u00ebsht\u00eb rreziku i depresionit.<\/p>\n
A ka rreziqe q\u00eb lidhen me kafen\u00eb?
\nKafeja mund t\u00eb jet\u00eb nj\u00eb kok\u00ebrr e vog\u00ebl e sh\u00ebndetshme, por nuk \u00ebsht\u00eb e gjitha magjike. P\u00ebr t\u00eb marr\u00eb m\u00eb shum\u00eb pro dhe m\u00eb pak kund\u00ebr, Peart sugjeron t\u00eb ndiqni disa udh\u00ebzime.<\/p>\n
Mos e teproni
\nKafeina e tep\u00ebrt mund t\u00eb shkaktoj\u00eb dehidrim. Por vlen t\u00eb p\u00ebrmendet se nj\u00eb sasi e moderuar kafeje nuk \u00ebsht\u00eb dehidratuese, n\u00eb kund\u00ebrshtim me opinionin popullor.<\/p>\n
\u201cN\u00eb nivele modeste t\u00eb marrjes, kafeja \u00ebsht\u00eb nj\u00eb pozitiv neto p\u00ebr sa i p\u00ebrket hidratimit, q\u00eb do t\u00eb thot\u00eb se ajo ende kontribuon n\u00eb nevojat tuaja p\u00ebr l\u00ebngje\u201d, thot\u00eb Peart.<\/p>\n
Disa njer\u00ebz mund t\u00eb shohin se kafeina i b\u00ebn ata t\u00eb shqet\u00ebsuar ose anksioz. Dhe shum\u00eb kafein\u00eb gjithashtu mund t\u00eb nd\u00ebrhyj\u00eb n\u00eb nj\u00eb gjum\u00eb t\u00eb mir\u00eb t\u00eb nat\u00ebs, ve\u00e7an\u00ebrisht n\u00ebse e pini at\u00eb von\u00eb gjat\u00eb dit\u00ebs.<\/p>\n
Kafeja gjithashtu mund t\u00eb ndikoj\u00eb n\u00eb presionin e gjakut. N\u00ebse do t\u00eb varet nga sasia q\u00eb pini dhe nga p\u00ebrb\u00ebrja juaj gjenetike. Peart thot\u00eb se njer\u00ebzit jan\u00eb gjenetikisht t\u00eb predispozuar t\u00eb jen\u00eb metabolizues t\u00eb ngadalt\u00eb ose t\u00eb shpejt\u00eb t\u00eb kafein\u00ebs dhe metabolizuesit e ngadalt\u00eb mund t\u00eb p\u00ebrjetojn\u00eb efekte negative, si presioni i lart\u00eb i gjakut, edhe n\u00eb nivele t\u00eb ul\u00ebta t\u00eb marrjes.<\/p>\n
P\u00ebr popullat\u00ebn e p\u00ebrgjithshme, ekspert\u00ebt rekomandojn\u00eb t\u00eb q\u00ebndrojn\u00eb n\u00eb m\u00eb pak se 400 miligram\u00eb kafein\u00eb n\u00eb dit\u00eb. Nj\u00eb filxhan kafeje prej 8 ons zakonisht ka 80 deri n\u00eb 100 mg kafein\u00eb. Pra, synoni p\u00ebr rreth ~ tre deri n\u00eb kat\u00ebr filxhan\u00eb n\u00eb dit\u00eb, maksimumi.<\/p>\n
Sipas Kolegjit Amerikan t\u00eb Obstet\u00ebrve dhe Gjinekolog\u00ebve, \u00ebsht\u00eb e sigurt q\u00eb shtatz\u00ebnat t\u00eb marrin deri n\u00eb 200 mg kafein\u00eb n\u00eb dit\u00eb, ose rreth dy gota t\u00eb vogla. Juria \u00ebsht\u00eb ende e paqart\u00eb n\u00ebse marrja m\u00eb e lart\u00eb e kafein\u00ebs paraqet rrezik.<\/p>\n
Shmangni kafen\u00eb von\u00eb gjat\u00eb dit\u00ebs<\/p>\n
Zgjidhni me men\u00e7uri
\nKafeja \u2013 ve\u00e7an\u00ebrisht p\u00ebrzierjet q\u00eb merrni n\u00eb nj\u00eb kafene \u2013 mund t\u00eb kombinohen me shtesa q\u00eb nuk jan\u00eb aq ushqyese. (Mendoni shurupe me shije t\u00eb \u00ebmb\u00ebl, sheqer, krem \u200b\u200bpana dhe t\u00eb ngjashme.) Disa pije kafeje shpesh jan\u00eb t\u00eb njohura p\u00ebr kalori boshe. Dhe disa prej tyre jan\u00eb me t\u00eb v\u00ebrtet\u00eb m\u00eb pak si kafeja dhe m\u00eb shum\u00eb t\u00eb ngjashme me milkshakes me shije kafeje.<\/p>\n
\u201cKafja mund t\u00eb jet\u00eb e sh\u00ebndetshme, por ajo q\u00eb i shtoni shpesh nuk \u00ebsht\u00eb\u201d, paralajm\u00ebron Peart. Mbani nj\u00eb sy te sheqeri dhe yndyrat e ngopura, ve\u00e7an\u00ebrisht n\u00ebse jeni duke pir\u00eb filxhan\u00eb t\u00eb shumt\u00eb n\u00eb dit\u00eb.<\/p>\n
\u201cMe kalimin e koh\u00ebs, hulumtimet tregojn\u00eb se \u00ebmb\u00eblsuesit artificial\u00eb mund ta trajnojn\u00eb trurin tuaj t\u00eb d\u00ebshiroj\u00eb gj\u00ebra shum\u00eb t\u00eb \u00ebmbla,\u201d vazhdon ajo. “Pra, mund t\u00eb jet\u00eb nj\u00eb tranzicion i v\u00ebshtir\u00eb p\u00ebr t’u b\u00ebr\u00eb, por mund t\u00eb jet\u00eb nj\u00eb fitore e madhe p\u00ebr sh\u00ebndetin tuaj q\u00eb t\u00eb hiqni dor\u00eb nga \u00ebmb\u00eblsuesit artificial\u00eb.”<\/p>\n
N\u00ebse e pini kafen\u00eb me sheqer t\u00eb rregullt, por d\u00ebshironi t\u00eb shmangni kalorit\u00eb e panevojshme, provoni t\u00eb kaloni n\u00eb nj\u00eb sasi t\u00eb vog\u00ebl mjalti, agave apo edhe Stevia\u2122. Stevia vjen nga nj\u00eb gjethe dhe \u00ebsht\u00eb nj\u00eb burim pak m\u00eb natyral se nj\u00eb \u00ebmb\u00eblsues tipik artificial.<\/p>\n
Perdorni ereza<\/p>\n
Er\u00ebzat nuk jan\u00eb vet\u00ebm nj\u00eb m\u00ebnyr\u00eb e shk\u00eblqyer p\u00ebr t’i dh\u00ebn\u00eb shije kafes\u00eb, por ato gjithashtu mund t\u00eb ofrojn\u00eb p\u00ebrfitime t\u00eb habitshme sh\u00ebndet\u00ebsore. Kanella stabilizon sheqerin n\u00eb gjak, ndihmon n\u00eb p\u00ebrmir\u00ebsimin e kolesterolit LDL (t\u00eb keq) dhe \u00ebsht\u00eb nj\u00eb burim i mir\u00eb i vitamin\u00ebs K dhe hekurit. Arr\u00ebmyshku \u00ebsht\u00eb nj\u00eb burim shum\u00eb i mir\u00eb i manganit.
\nKardamom \u00ebsht\u00eb nj\u00eb burim i mir\u00eb i vitamin\u00ebs C, kalciumit, magnezit, kaliumit dhe zinkut. \u00cbsht\u00eb gjithashtu nj\u00eb burim i mir\u00eb i fibrave dietike, hekurit dhe manganit.
\nPluhuri i kakaos \u00ebsht\u00eb nj\u00eb burim i mir\u00eb i proteinave, kaliumit dhe zinkut, si dhe nj\u00eb burim i mir\u00eb i fibrave dietike, hekurit, magnezit, fosforit, bakrit dhe manganit. Por \u00ebsht\u00eb gjithashtu i lart\u00eb n\u00eb yndyrna t\u00eb ngopura, prandaj p\u00ebrdorni me mas\u00eb. Dhe shkoni p\u00ebr llojin e pa \u00ebmb\u00eblsuar.<\/p>\n
Kujdes me qum\u00ebshtin
\nJu mund t\u00eb pyesni veten n\u00ebse \u00ebsht\u00eb v\u00ebrtet nj\u00eb pun\u00eb e madhe t\u00eb p\u00ebrdorni qum\u00ebsht t\u00eb plot\u00eb n\u00eb kafen tuaj n\u00ebse \u00ebsht\u00eb vet\u00ebm disa lug\u00eb?<\/p>\n
Po, padyshim q\u00eb ka r\u00ebnd\u00ebsi, thot\u00eb Peart. “K\u00ebto jan\u00eb kalori , t\u00eb panevojshme q\u00eb shtohen.”<\/p>\n
Le t\u00eb b\u00ebjm\u00eb pak matematik\u00eb. N\u00ebse keni p\u00ebrdorur dy lug\u00eb qum\u00ebsht t\u00eb plot\u00eb n\u00eb kat\u00ebr filxhan\u00eb kafe n\u00eb dit\u00eb, kjo \u00ebsht\u00eb e barabart\u00eb me gjysm\u00eb filxhani qum\u00ebsht t\u00eb plot\u00eb, q\u00eb \u00ebsht\u00eb 75 kalori. Mbi nj\u00eb vit, kjo do t\u00eb thot\u00eb q\u00eb ju po merrni 27,000 kalori shtes\u00eb. (P\u00ebr perspektiv\u00eb, kjo \u00ebsht\u00eb sa kalori duhet t\u00eb konsumojn\u00eb shumica e njer\u00ebzve gjat\u00eb dy jav\u00ebve.)<\/p>\n
N\u00ebse d\u00ebshironi nj\u00eb alternativ\u00eb m\u00eb t\u00eb sh\u00ebndetshme p\u00ebr zbardhjen e kafes\u00eb, provoni qum\u00ebsht lope me 1% ose pa yndyr\u00eb. Ju gjithashtu mund t\u00eb p\u00ebrdorni qum\u00ebsht soje, bajame ose orizi me pak yndyr\u00eb, t\u00eb cilat jan\u00eb t\u00eb gjitha alternativa t\u00eb mira, por kan\u00eb m\u00eb pak proteina se qum\u00ebshti i lop\u00ebs.<\/p>\n
Pra, po, vazhdoni dhe shijoni kafen e m\u00ebngjesit me besimin se po b\u00ebni nj\u00eb gj\u00eb t\u00eb mir\u00eb p\u00ebr trupin tuaj. Thjesht mos e teproni!<\/p>\n","protected":false},"excerpt":{"rendered":"
Nj\u00eb sasi e moderuar kafeje mund t\u00eb ul\u00eb rrezikun p\u00ebr disa s\u00ebmundje kronike! Disa dit\u00eb (shumica e dit\u00ebve, sinqerisht) kafeja mund t\u00eb duket si ngjit\u00ebsi q\u00eb i mban t\u00eb gjitha s\u00eb bashku. T\u00eb kthen\u00a0 n\u00eb njeri n\u00eb m\u00ebngjes. Por – a \u00ebsht\u00eb kafeja e mir\u00eb p\u00ebr ju? Kafeja,\u00a0 p\u00ebrmban disa p\u00ebrfitime befasuese sh\u00ebndet\u00ebsore. \u201cNuk ka […]<\/p>\n","protected":false},"author":4,"featured_media":6561,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-6560","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"\n