Kukho abantu abathanda ikofu kangangokuba abakwazi ukuqala usuku lwabo ngaphandle kwendebe. Okanye ukuba balinde ngolangazelelo ikhefu lomsebenzi ukuze basele ngakumbi kulwelo oluvuselelayo.

Ukuba uyinxalenye yeqela labathandi bekofu, ungazi njani okungakumbi malunga nayo?

Izibonelelo zekofu zomzimba

  • Ukuqala, esi siselo sishushu kwaye simuncu siqulathe izondlo ezininzi. Okona kwaziwayo, ewe, yi-caffeine, eyenza i-adrenaline kwaye ke oko kusenza silumke ngakumbi, kuphucula uxinzelelo kwaye kunika amandla ngakumbi.
  • Ukongeza, igxila kwiicidi ezahlukeneyo ze-organic, ezinemisebenzi ebalulekileyo ye-antioxidant ekukhuseleni kwizifo ezininzi, kubandakanya neentliziyo.
  • Ikofu ityebile kwi-phosphorus, i-manganese, i-magnesium, i-potassium, kunye ne-vithamini ze-B, ezisebenza kwinkqubo ye-luvo, ziyinika ibhalansi.
  • Olunye uncedo lwengqolowa ngamandla alo e-thermogenic. Oko kukuthi, inokukhawulezisa imetabolism, inyuse inkcitho yekhalori. Oku kunceda ukutshisa amanqatha omzimba kunye nokunciphisa umzimba.
  • Iipolyphenol ezikhoyo kwikofu, kunye nezinye izinto ezihambelana ne-bioactive, zinokulawula imood kunye nokunceda ukulawula iswekile yegazi.

Umngcipheko wokusetyenziswa kakhulu kwekofu

Nangona igcwele ngamanqaku amnandi, kuya kufuneka ulumke xa usela ikofu yonke imihla.

Kungenxa yokuba ukusela kakhulu kunokubangela inani leengozi zempilo. Ukusela ikofu kakhulu kunokunyusa ukuphuma komchamo, oko kuthetha ukuba umntu kufuneka achame rhoqo ngosuku. Ngale nto, bagqibela ngokususa iivithamini kunye neeminerali ezibalulekileyo emzimbeni, ngakumbi i-calcium, eyonakalisa impilo yamathambo.

Imveliso yeCortisol yenye yeengozi zekofu. Yiyo ihomoni yoxinzelelo. Kumanqanaba aphezulu, iyaphazamisa umgangatho wokulala kunye nenkqubo yokuphulukana nobunzima.

Ukubaxa isixa ulwelo kuchaphazela umsebenzi kwezintso kunye negalelo kuphuhliso gastritis. Kwaye ekubeni inokuphazamisa ukufunxeka kweevithamini kunye neeminerali, ukuba unomkhwa wokucela ikofu emva kwesidlo sakho, linda imizuzu eli-15 ngaphambi kokuba uyisele.

Iingcebiso zokusela

  • Umbutho wezeMpilo weHlabathi (i-WHO) ucebisa ukuba kuselwe ubuninzi beekomityi zekofu ezingama-50 ml ngosuku.
  • Abantu abaneziphazamiso zesisu ezifana nesisu kunye nezilonda kufuneka bakulumkele ukusetyenziswa kwaso. Abo banamanqanaba aphezulu e-cholesterol kufuneka balumke. Ikofu inento ebizwa ngokuba yi-terpenoid enokunyusa i-cholesterol nangakumbi.
  • Abantwana kunye nabasetyhini abakhulelweyo kufuneka bakuphephe ukusela, ngelixa abo banengxaki yokuxhalaba, i-glaucoma, kunye ne-osteoporosis kufuneka bajonge kwingcali yezempilo ukuba bayakwazi na ukusela.
  • Kunqabe ukusela ikofu emva kwentsimbi yesi-4 ukuthintela ukonakalisa umgangatho wokulala kwakho. “Ukuba awunakwenza ngaphandle kwesiselo, kuyathakazelisa ukusebenzisa ukhetho ngaphandle kwecaffeine.