Kodi caffeine umakhudza bwanji shuga?

Caffeine mwina amalowa m'thupi lanu tsiku lililonse: kuchokera ku khofi, tiyi kapena chokoleti (tikukhulupirira kuti mwachotsa zakumwa zotsekemera za kaboni kale patsamba lanu kale?) Kwa anthu ambiri athanzi, izi ndizabwino. Koma ngati muli ndi matenda ashuga a 2, khansa ya m'magazi ingapangitse kuti magazi anu asamale.

Umboni womwe wasintha mobwerezabwereza wa asayansi ukusonyeza kuti anthu omwe ali ndi matenda a shuga a 2 sagwirizana ndi khofi. Mwa iwo, amachulukitsa shuga ndi magazi.

Pakufufuza kwina, asayansi adawona anthu omwe ali ndi matenda a shuga a mtundu wa 2 omwe amamwa ma caffeine okhala ngati mapiritsi a milligram 250 tsiku lililonse - piritsi limodzi pakudya cham'mawa komanso nkhomaliro. Piritsi limodzi ndilofanana ndi makapu awiri a khofi. Zotsatira zake, mulingo wawo wa shuga unali pafupifupi 8% kuposa poyerekeza ndi nthawi yomwe sanamwe caffeine, ndipo zizindikiro za glucose pambuyo chakudya zidalumphira kwambiri. Izi ndichifukwa choti tiyi kapena khofi amagwiritsa ntchito momwe thupi limachitikira ndi insulin, chifukwa limachepetsa chidwi chathu.

Izi zikutanthauza kuti maselo samalabadira kwambiri insulini kuposa masiku onse, chifukwa chake sagwiritsa ntchito bwino magazi. Thupi limatulutsa insulin yochulukirapo poyankha, koma siyothandiza. Mwa anthu odwala matenda ashuga a 2, thupi limagwiritsa ntchito bwino insulin. Atatha kudya, shuga m'magazi awo amawuka kuposa amoyo wathanzi. Kugwiritsa ntchito khansa ya m'magazi kungapangitse kuti vutoli lisinthe. Ndipo izi zimawonjezera mwayi wokhala ndi zovuta monga kuwonongeka kwa mitsempha kapena matenda a mtima.

Chifukwa chiyani caffeine imatero

Asayansi akuwerengabe momwe zimayambira khansa ya m'magazi m'magazi a shuga, koma choyambirira ndi ichi:

Caffeine imachulukitsa mahomoni opsinjika - mwachitsanzo, epinephrine (yemwenso amadziwika kuti adrenaline). Ndipo epinephrine amalepheretsa maselo kuti asamwe shuga, omwe amachititsa kuti insulini ipangidwe.
Amatseka mapuloteni otchedwa adenosine. Vutoli limagwira gawo lalikulu mu kuchuluka kwa insulin yomwe thupi lanu limatulutsa komanso momwe maselo angayankhe.
Caffeine amawononga tulo. Ndipo kugona mokwanira komanso kusowa kwa izo kumachepetsa insulin sensitivity.

Kodi pali tiyi kapena khofi wambiri amene amamwa popanda kuvulaza thanzi?

200 mg ya tiyi kapena khofi wokwanira 200 ndiyokwanira kukhudza shuga. Izi ndi za makapu 1-2 a khofi kapena makapu 3-4 a tiyi wakuda.
Kwa thupi lanu, ziwerengerozi zimatha kusiyanasiyana, chifukwa zomveketsa izi ndizosiyanasiyana kwa aliyense ndipo zimatengera, mwa zina, kulemera ndi msinkhu. Ndikofunikanso momwe thupi lanu limalandirira nthawi zonse khofi. Iwo omwe amakonda kwambiri khofi ndipo sangayerekeze kukhala popanda tsiku lomwelo amakhala ndi chizolowezi chogwiritsa ntchito nthawi yambiri yomwe imachepetsa mavuto obwera chifukwa cha khofi, koma osasinthiratu.

Mutha kudziwa momwe thupi lanu limayenderana ndi khofi wina m'mawa pambuyo pa chakudya cham'mawa - mutamwa khofi komanso simumamwa (muyeso uwu umachitika bwino kwa masiku angapo motsatizana, kupeweratu kapu yofatsa).

Caffeine mu khofi ndi nkhani ina.

Ndipo nkhaniyi ili ndi kutembenukira kwadzidzidzi. Kumbali ina, pali umboni kuti khofi imachepetsa mwayi wokhala ndi matenda ashuga amtundu wa 2. Akatswiri amaganiza kuti izi zimachitika chifukwa cha ma antioxidants omwe ali nawo. Amachepetsa kutupa m'thupi, zomwe nthawi zambiri zimayambitsa matenda a shuga.

Ngati muli kale ndi matenda ashuga amtundu wa 2, palinso zina zomwe mungachite. Caffeine imakulitsa shuga wanu wamagazi ndikupangitsa kuti ikhale yovuta kwambiri kuilamulira. Chifukwa chake, madotolo amalangiza anthu omwe ali ndi matenda a shuga a 2 kuti amwe khofi ndi tiyi wosofa. Pali mafuta ochepa a khofi omwe amwa zakumwa izi, koma osatsutsa.

Ubwino ndi kuvulaza thupi

Kofi ndi chakumwa chotchuka chomwe chakhala mwambo pachakudya cham'mawa komanso kumisonkhano. Zotsatira zabwino za khofi ndi shuga wambiri:

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

amachepetsa kugona, amapanga mphamvu,
imawonjezera ndende
amalimbikitsa kusintha kwa malingaliro,
Imachepetsa insulini komanso shuga m'magazi,
chiwindi ntchito bwino
zimachepetsa kuchepa kwamafuta m'thupi la wodwala,
kumathandizira ubongo
amalimbikitsa vasodilation,
amachotsa poizoni m'thupi.

Choyipa chachikulu pakumwa zakumwa mwadongosolo kapena mopitirira muyeso ndikusokonezeka kwa kugona ndi kusangalatsa kwa kutulutsidwa kwakukulu kwa hydrochloric acid m'mimba.

Kodi khofi imakhudza bwanji shuga?

Kofi ndi chakumwa chosakhala chopanda ndipo chimakhudza shuga. Pa gawo loyambirira la kumwa shuga wodwalayo amadzuka chifukwa cha kulumpha kwa adrenaline. M'tsogolomu, gwiritsani ntchito mwadongosolo mulingo woyenera. Ngati mumangodya makapu anayi a khofi wakuda patsiku - chidwi cha thupi cha insulini chidzaonjezeka chifukwa cha kufupika kwa kutupa kwa minofu. Mwanjira imeneyi, mankhwalawa amathandizira odwala matenda amtundu wa 2 komanso matenda a shuga a 2 omwe amalimbikitsidwa, ndipo zotsatira za adrenaline ndi glucagon mthupi zimakulitsidwa. Ndi matenda amtundu woyamba 1, chiopsezo chotenga matenda a hypoglycemia (kutsika kwamphamvu kwa shuga) usiku kumachepetsedwa.

Ngati mumamwa khofi wamphamvu (zomwe zili mu caffeine mu chikho chimodzi ndi 100 mg), koma kawirikawiri ndipo nthawi yomweyo pamtundu waukulu, kulumpha kwakuthwa kumachitika. Chifukwa chake, kukhazikitsa chizindikirocho ndikuwonjezera chidwi cha thupi ku insulin, ndibwino kuti musagwiritse ntchito makapu awiri a zakumwa zonunkhira. Koma choyambirira, ndikofunikira kuti mupite maphunziro ofunikira ndi endocrinologist.

Khofi wachilengedwe

Khofi wachilengedwe yemwe ali ndi caffeine amayambitsa adrenaline wa m'thupi, yemwe amalumpha insulin. Malinga ndi madokotala ena, izi zimalepheretsa shuga kulowa m'matupi ndi ma cell amthupi, zomwe zimawonjezera glucose. Akatswiri ena amati chakumwa chopangidwa kuchokera ku mitundu yachilengedwe chimakulitsa chidwi cha thupi kupita ku insulin. Nthawi yomweyo, ndi mankhwala ochepetsa mphamvu zamafuta ochepa omwe amatha kuonjezera mafuta m'thupi, omwe amafunikira mankhwalawa a matenda a shuga a 2 omwe ali ndi kunenepa kwambiri. Zotsatira zoyenera zimachitika pokhapokha ngati mugwiritse ntchito chinthu chabwino komanso mulingo wamphamvu. Zotsatira zabwino kwambiri zimapezeka ndikuwonjezera mkaka, pomwe shuga sawerengedwa.

Khofi wa Instant

Chomwa chamankhwala chimapangidwa ndi mankhwalawa. Ukadaulo uwu umapha zinthu zofunikira mmenemo, kungosiyitsa kokha kukoma ndi kununkhira kwa chakumwa chosungunuka. Nthawi yomweyo, imakhala ndi zowonjezera komanso zowonjezera. Madokotala ati zoterezi ndizovulaza anthu athanzi, ndipo ndibwino kuti odwala matenda ashuga azisiyiretu. Nthawi zina pamene pali chizolowezi chomwa zakumwa zosafunika, muyenera kuyesetsa kusintha ndi chicory kapena kuyesa kusintha kwachilengedwe.

Omwera khofi ali ndi chiopsezo chochepa cha matenda a shuga a 2

Phindu la kumwa khofi limalembedwa bwino.

M'maphunziro owonera, khofi imalumikizidwa ndi shuga wochepa wa magazi ndi ma insulin, omwe ali pachiwopsezo chachikulu cha matenda a shuga 2 (7).

Kuphatikiza apo, kumwa pafupipafupi khofi wokhazikika kapena wamafuta ochepa kumalumikizidwa ndi chiopsezo chocheperako cha mtundu wa 2 shuga ndi 23-50% (3, 8, 9, 10, 11).

Kafukufuku awonetsanso kuti kapu iliyonse ya khofi yomwe mumadya tsiku lililonse imatha kuchepetsa ngoziyi ndi 4-8% (3.8).

Kuphatikiza apo, anthu omwe amamwa makapu a 4 a khofi tsiku lililonse amakhala ndi chiopsezo chochepa cha matenda a shuga a 2 kuposa anthu omwe amamwa makapu osakwana 2 patsiku (12).

Pansi pamzere: Kumwa khofi pafupipafupi kumalumikizidwa ndi chiopsezo chochepa cha matenda a shuga a 2 ndi 23-50%. Chikho chilichonse cha tsiku ndi tsiku chimalumikizidwa ndi chiopsezo chochepa cha 4-8%.

Khofi ndi tiyi wa khofi amatha kudzutsa shuga

Pali chododometsa chachikulu pakati pa zotsatira zakumwa zazitali komanso zazifupi.

Kafukufuku waposachedwa adalumikiza kumwa khofi ndi kumwa khofi ndi shuga wambiri ndi insulin (13).

Kafukufuku waposachedwa adawonetsa kuti kuphatikiza khofi umodzi wokha womwe uli ndi 100 mg ya tiyi kapena khofi kumatha kusokoneza kwambiri shuga wamagazi mwa amuna onenepa kwambiri (14).

Kafukufuku wina waposachedwa, onse mwa anthu athanzi komanso amtundu wa 2 odwala matenda ashuga, amawonetsa kuti khofi ndi khofi amagwiritsa ntchito mankhwala osokoneza bongo pambuyo pakudya (13, 15, 16).

Izi sizichitika ndi khofi woyeserera, womwe umapangitsa kuti caffeine akhale wothandizira yemwe amayambitsa shuga m'magazi. M'malo mwake, maphunziro ambiri pa caffeine ndi shuga wamagazi amayang'ana pa caffeine mwachindunji, osati khofi (4, 5, 6).

Kafukufuku wina ayesa kuthetsa vutoli powonetsa kuti zotsatira za khofi ndi khofi wokhazikika sizikugwirizana (17).

Pansi pamzere: Kafukufuku waposachedwa akuwonetsa kuti caffeine ikhoza kuyambitsa kuchuluka kwa shuga m'magazi ndikuchepetsa chidwi cha insulini.

Kodi mumamwa khofi bwanji?

Kafukufuku wina waposachedwa awonetsa kuti anthu omwe amamwa khofi yambiri samakhala ndi shuga komanso magazi a insulin (18, 19).

M'malo mwake, ena mwa iwo adawona kusintha kwa magwiridwe antchito a ma cell a chiwindi ndi chiwindi, omwe ali ndi mahomoni opindulitsa monga adiponectin.

Izi zitha kukhala ndi gawo lina lothandiza pakudya kwa nthawi yayitali khofi.

Kafukufuku wina adafufuza zotsatira za khofi wonenepa kwambiri, omwe samakhala chizolowezi cha khofi, omwe adakulitsa pang'ono shuga ya magazi (20).

M'magulu atatu omwe sanasankhidwe, ophunzira amamwa makapu asanu a khofi yemwe ali ndi khofi, khofi wotsika, kapena khofi wopanda masabata 16.

Gulu la caffeine lidatsika kwambiri. shuga wamagazi pomwe palibe kusintha komwe kudawonedwa m'magulu awiriwo.

Pambuyo pozisintha pazinthu zina zosokoneza, khofi yemwe ali ndi khofi komanso wophatikizika adalumikizidwa ndi kuchepa pang'ono kwa shuga m'magazi 16.

Ngakhale nthawi zonse pamakhala kusinthasintha kwamunthu payekha, zovuta zoyipa zamagazi ndi kuchuluka kwa insulin zimawoneka kuti zikutha nthawi.

Mwanjira ina, shuga ndi magazi a insulin amatha kuchuluka mukayamba kumwa khofi. Komabe, mu masabata angapo kapena miyezi ingapo, milingo yanu imatha kutsika kuposa momwe musanayambe.

Pansi pamzere: Tsiku lililonse omwera khofi samawoneka kuti sakhudzidwa ndi shuga wokwanira kapena kuchuluka kwa insulin. Kafukufuku wina wamiyezi 4 adapeza kuti kumwa khofi kumapangitsanso kuchepa kwa shuga m'magazi patapita nthawi.

Kodi khofi wa Decaf ali ndi zotulukapo zomwezi?

Kafukufuku akuwonetsa kuti khofi wophatikizika amagwirizanitsidwa ndi zabwino zambiri zofanana ndi khofi wokhazikika, kuphatikizapo kuchepetsa chiopsezo cha matenda a shuga 2 (3, 8, 10, 20).

Popeza decaf imangokhala ndi khofi yekhayo wocheperako, ilibe mphamvu zopatsa mphamvu monga khofi wa khofi.

Ndipo, mosiyana ndi khofi wofewa, decaf sanalumikizidwe ndi kuchuluka kulikonse kwa shuga wamagazi (15, 16).

Izi zikutsimikizira hypothesis kuti caffeine imatha kuyambitsa kuthamanga kwa shuga m'magazi osati pazakudya zina za khofi (21).

Chifukwa chake, khofi wosakhazikika ungakhale njira yabwino kwa anthu omwe ali ndi shuga m'magazi atamwa khofi wokhazikika.

Pansi pamzere: Khofi wophatikizidwa sanalumikizidwe ndi kuchuluka komweko kwa shuga m'magazi ndi insulin monga khofi wokhazikika. Decaf ikhoza kukhala njira yabwino kwa anthu omwe ali ndi vuto la shuga.

Kodi khofi imakweza bwanji magazi, komabe imachepetsa chiopsezo cha matenda ashuga?

Pali chodabwitsachi apa: khofi imatha kuwonjezera shuga m'magazi posachedwa, koma ingathandize kupewa matenda ashuga amtundu wa 2 pakapita nthawi.

Chomwe chimapangitsa izi sichimadziwika kwenikweni. Komabe, ofufuzawo adapeza mfundo zingapo.

Lotsatira ndi kufotokoza komwe kukubwera chifukwa chosakhalitsa:

Adrenaline: Khofi imawonjezera adrenaline, yomwe imatha kuwonjezera shuga m'magazi kwa nthawi yochepa (13, 22).

Kuphatikiza apo, Nazi zifukwa zingapo zofotokozera zakupindulitsa kwakanthaŵi yayitali:

Adiponectin: Adiponectin ndi mapuloteni omwe amathandiza kuwongolera shuga. Izi nthawi zambiri zimakhala ndi anthu odwala matenda ashuga. Omwe amamwa khofi amawonjezera kuchuluka kwa adiponectin (23).
Hormone-yomwe imamangitsa ma globulin padziko lonse lapansi (SHBG): Miyezo yotsika ya SHBG imalumikizidwa ndi kukana insulini. Ofufuza ena akuwonetsa kuti SHBG imawonjezeka ndi kumwa khofi chifukwa chake ingathandize kupewa matenda a shuga a 2 (24, 25, 26).
Zina mwa khofi: Khofi ili ndi antioxidants ambiri. Amatha kuthana ndi shuga komanso magazi a insulin, kuchepetsa mavuto omwe amabwera chifukwa cha khofi (4, 8, 17, 21, 27, 28).
Kulekerera: Zikuwoneka kuti thupi lingakulitse kulolera kwake kwa caffeine pakapita nthawi, kukhala logwirizana ndi kusintha kwa misempha yamagazi (8).
Ntchito ya chiwindi: Khofi imatha kuchepetsa chiopsezo cha matenda osayimira mafuta a chiwindi, omwe amalumikizidwa kwambiri ndi insulin kukana ndi matenda a shuga 2 (29, 30, 31).

Mwachidule, khofi imatha kukhala ndi pro-diabetes komanso anti-diabetes. Komabe, kwa anthu ambiri, zinthu zomwe zimayambitsa matenda ashuga zimawoneka ngati zikuwonjezera zomwe zimayambitsa matenda ashuga.

Pansi pamzere: Pali malingaliro angapo osonyeza chifukwa chake zotsatira za khofi zimasiyana pakanthawi kochepa komanso kwanthawi yayitali. Komabe, kwa anthu ambiri, khofi imalumikizidwa ndi chiopsezo chochepetsa matenda ashuga a 2.