Ikhofi iqukethe izakhamzimba ezifana ne-niacin, i-potassium, i-magnesium nama-antioxidants, angathuthukisa impilo yokugaya ukudla, asekele ukusebenza kwemisipha futhi aholele empilweni engcono yenhliziyo. Futhi iqukethe i-caffeine, ethuthukisa umzimba, ithuthukisa amandla, futhi ingakhuthaza ukwehla kwesisindo.

Ikhofi elimnyama yisiphuzo esinekhalori ephansi. Ukuncipha kwesisindo kuhlotshaniswa nokushoda kwekhalori, okuyilapho udla ama-calories ambalwa kunalawo owashisayo.

Indlela eyodwa evamile yokusiza ukuzuza ukushoda kwekhalori iwukuba udle amakholori ambalwa kunalokho obuvame ukukusebenzisa.

Ikhofi elimnyama liyisiphuzo esifanelekile sokwehlisa isisindo, njengoba liqukethe ama-calories angaphansi kwama-5 ngokuphakwa ngakunye (inkomishi eyodwa) nokho, linamakhalori aphansi kuphela uma uliphuza limnyama.

“Nakuba ikhofi elimnyama linama-kilojoule amancane, lingashesha libe phezulu ngama-kilojoule, ushukela namafutha uma kunezelwa izinhlobo ezahlukene zobisi noshukela,” kuchaza uShaw.

Ikhofi ithuthukisa imetabolism

Kuyaphawuleka ukuthi i-metabolism idlala indima ebalulekile ekwehleni kwesisindo, okuyinqubo lapho umzimba udiliza izakhamzimba futhi usebenzise ama-calories ekudleni usuku lonke. I-caffeine, isikhuthazi esitholakala ekhofini, ingenye yezinto ezimbalwa ezingase zikhuphule izinga lakho le-basal metabolic (BMR), eyaziwa nangokuthi izinga oshisa ngalo amakholori lapho uphumule.

Ucwaningo oluncane luka-2018 lwathola ukuthi ababambiqhaza abaphuze izilinganiso ezahlukene zekhofi esikhathini esiyizinyanga ezimbili babe nama-metabolites aphezulu, okuyimikhiqizo ye-metabolism. I-metabolism ephakeme noma esheshayo izokuvumela ukuthi ushise ama-calories amaningi lapho uphumule noma ngesikhathi sokusebenza ngokomzimba, okungasiza ekunciphiseni isisindo.

I-caffeine ingase futhi yehlise indlala. Isifiso sokudla siyaziwa ukuthi sithinteka ezintweni ezihlukahlukene, okuhlanganisa uhlobo lokudla oludlayo, amazinga okusebenza komzimba namahomoni. Nakuba lungekho ucwaningo olwanele lokunquma ubudlelwano bembangela-nomphumela ekunciphiseni isifiso sokudla i-caffeine, ucwaningo luye lwabonisa ukuthi lunganciphisa amazinga e-ghrelin, i-hormone esenza sizizwe silambile.

Ucwaningo oluncane lwango-2014 lwathola ukuthi ababambiqhaza bakhulisa imizwa yokugcwala futhi behlisa izinga lokudla phakathi kwamasonto amane nje okuphuza ikhofi ngosuku ngokusekelwe emazingeni e-hormone ghrelin.

“I-caffeine iphinde ivuse i-hormone yokusutha i-peptide YY, noma i-PYY ngamafuphi,” kuchaza uShaw. Futhi i-PYY eyengeziwe isho ukuthi uzozizwa usuthi futhi uzizwa ulambile kancane."

Ungakugwema kanjani ukulimala kwekhofi

UShaw uthi ikhofi linezinzuzo eziningi ezikhuthaza ukwehla kwesisindo, kodwa kunezihibe ezingaba khona. Nazi ezinye izici ezingezinhle zekhofi okufanele uzicabangele lapho uzifaka ekudleni kwakho:

Ezinye iziphuzo zekhofi ziqukethe ama-calories amaningi kanye noshukela: Uma uphuza ikhofi ukuze unciphise umzimba, kungcono kakhulu ukugwema ukungeza ama-calories esiphuzweni sakho. Kungase kulingeke ukwengeza ubisi noma ushukela ekhofini lakho, kusho u-Shaw, kodwa bangangeza ngokushesha ama-calories esiphuzweni sakho.

Iziphuzo eziningi zekhofi ezidumile sezivele ziphezulu ngamakhalori: U-Cho uthi ukudla ama-calories amaningi kunenani elivamile kukuvimbela ekuzuzeni ukushoda kwekhalori ukuze unciphise umzimba futhi kunalokho kuholela ekuzuzeni isisindo.

I-caffeine inganciphisa ubuthongo: Ukuntuleka kokulala ngokuvamile kuhlotshaniswa nokwanda kwesifiso sokudla nendlala, ikakhulukazi ukudla okunama-kilojoule amaningi. Ucwaningo luveze ukuthi ukungalali kahle kubangelwa ukwanda kwe-ghrelin, i-hormone elawula imizwa yendlala, okungaholela ekwandeni kokusetshenziswa kwekhalori kanye nesisindo.

NgokukaShaw: “I-caffeine esekhofini ivimba ama-adenosine receptors abangela ukozela, okukwenza uzizwe uqaphile. Ngiphakamisa ukuyeka i-caffeine okungenani amahora ayisithupha kuya kwayisikhombisa ngaphambi kokulala ukuze ulale kahle futhi ulawule ama-hormone. "