{"id":1506,"date":"2024-06-26T17:14:58","date_gmt":"2024-06-26T17:14:58","guid":{"rendered":"https:\/\/pemaejetes.org.al\/?p=1506"},"modified":"2024-06-26T17:14:58","modified_gmt":"2024-06-26T17:14:58","slug":"ndikimi-i-kafese-ne-shendetin-tuaj","status":"publish","type":"post","link":"https:\/\/pemaejetes.org.al\/index.php\/2024\/06\/26\/ndikimi-i-kafese-ne-shendetin-tuaj\/","title":{"rendered":"Ndikimi i kafes\u00eb n\u00eb sh\u00ebndetin tuaj"},"content":{"rendered":"\n

N\u00eb m\u00ebngjes, shum\u00eb prej nesh fillojn\u00eb dit\u00ebn me nj\u00eb filxhan kafe. P\u00ebrve\u00e7 q\u00eb na zgjon dhe na jep energji, kafja ka nj\u00eb efekt t\u00eb r\u00ebnd\u00ebsish\u00ebm dhe pozitiv n\u00eb sh\u00ebndetin e zorr\u00ebve tona. Kjo \u00ebsht\u00eb konfirmuar nga nj\u00eb num\u00ebr i madh studimesh q\u00eb sugjerojn\u00eb se kafeja ndikon pozitivisht n\u00eb mikrobiom\u00ebn e zorr\u00ebve \u2013 bakteret e mira q\u00eb ndihmojn\u00eb n\u00eb ruajtjen e nj\u00eb sistemi t\u00eb tretjes t\u00eb sh\u00ebndetsh\u00ebm.<\/p>\n\n\n\n

Mikrobioma e Zorr\u00ebve dhe Kafja<\/p>\n\n\n\n

Mikrobioma \u00ebsht\u00eb nj\u00eb grup i madh bakteresh q\u00eb banojn\u00eb n\u00eb sistemin ton\u00eb tret\u00ebs dhe luajn\u00eb nj\u00eb rol thelb\u00ebsor n\u00eb mir\u00ebqenien ton\u00eb. Ajo ndikon n\u00eb sh\u00ebndetin metabolik, menaxhimin e pesh\u00ebs dhe sh\u00ebndetin mendor. Sipas Nicola Shubrook, nj\u00eb nutricioniste e regjistruar dhe praktikante e mjek\u00ebsis\u00eb funksionale, disa p\u00ebrb\u00ebr\u00ebs t\u00eb kafes\u00eb veprojn\u00eb si prebiotik\u00eb, q\u00eb jan\u00eb substanca q\u00eb ushqejn\u00eb bakteret e dobishme n\u00eb zorr\u00eb, duke i ndihmuar ato t\u00eb rriten dhe t\u00eb funksionojn\u00eb m\u00eb mir\u00eb.<\/p>\n\n\n\n

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P\u00ebrb\u00ebr\u00ebsit Aktiv\u00eb t\u00eb Kafes\u00eb<\/p>\n\n\n\n

Kafeina, nj\u00eb p\u00ebrb\u00ebr\u00ebs kryesor i kafes\u00eb, stimulon rritjen e bakterieve t\u00eb dobishme n\u00eb zorr\u00eb, duke rritur diversitetin e tyre, q\u00eb \u00ebsht\u00eb i lidhur me nj\u00eb sh\u00ebndet m\u00eb t\u00eb mir\u00eb t\u00eb p\u00ebrgjithsh\u00ebm. Nj\u00eb studim i vitit 2023 i botuar n\u00eb revist\u00ebn Nutrients tregoi se konsumuesit e rregullt t\u00eb kafes\u00eb kishin nivele m\u00eb t\u00eb larta t\u00eb bakterieve t\u00eb dobishme si Alistipes dhe Faecalibacterium, q\u00eb ndihmojn\u00eb n\u00eb parandalimin e s\u00ebmundjeve t\u00eb m\u00ebl\u00e7is\u00eb dhe kardiovaskulare.<\/p>\n\n\n\n

Polyphenol\u00ebt n\u00eb Kafe<\/p>\n\n\n\n

Kafja p\u00ebrmban gjithashtu polifenole, komponime bimore q\u00eb veprojn\u00eb si antioksidant\u00eb dhe ndihmojn\u00eb n\u00eb reduktimin e rrezikut t\u00eb kancerit duke neutralizuar radikalet e lira. Polifenoli kryesor n\u00eb kafe \u00ebsht\u00eb acidi klorogjenik, q\u00eb ka treguar se ul rrezikun e diabetit tip 2 dhe s\u00ebmundjeve t\u00eb m\u00ebl\u00e7is\u00eb joalkoolike. Nj\u00eb studim i vitit 2020 tregoi se pacient\u00ebt q\u00eb konsumonin kafe t\u00eb pasur me acid klorogjenik kishin nj\u00eb rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb k\u00ebtyre s\u00ebmundjeve dhe gjithashtu humbnin pesh\u00eb.<\/p>\n\n\n\n

Kafeja dhe L\u00ebvizjet e Zorr\u00ebve<\/p>\n\n\n\n

Nj\u00eb nga p\u00ebrfitimet m\u00eb t\u00eb njohura t\u00eb kafes\u00eb \u00ebsht\u00eb stimulimi i kolon\u00ebs, q\u00eb ndihmon n\u00eb l\u00ebvizjet e rregullta t\u00eb zorr\u00ebve. Nj\u00eb studim i vitit 1990 tregoi se njer\u00ebzit q\u00eb pinin kafe kishin nevoj\u00eb t\u00eb shkonin n\u00eb tualet brenda 30 minutave pas nj\u00eb filxhani kafeje.<\/p>\n\n\n\n

Llojet e Kafes\u00eb dhe Ndikimi i Tyre<\/p>\n\n\n\n

Kafe e zez\u00eb vs. Kafe me qum\u00ebsht<\/p>\n\n\n\n

Ekspert\u00ebt rekomandojn\u00eb q\u00eb t\u00eb konsumoni kafe t\u00eb zez\u00eb p\u00ebr t\u00eb p\u00ebrfituar maksimalisht nga p\u00ebrb\u00ebr\u00ebsit e saj. Shtimi i qum\u00ebshtit mund t\u00eb pengoj\u00eb p\u00ebrthithjen e polifenoleve dhe ta kthej\u00eb kafen\u00eb n\u00eb nj\u00eb \u00ebmb\u00eblsir\u00eb t\u00eb lart\u00eb n\u00eb sheqer dhe kalori.<\/p>\n\n\n\n

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Llojet e Fasules s\u00eb Kafes\u00eb<\/p>\n\n\n\n

Dy llojet kryesore t\u00eb fasuleve t\u00eb kafes\u00eb jan\u00eb Arabica dhe Robusta. Arabica ka tendenc\u00eb t\u00eb ket\u00eb nj\u00eb shije m\u00eb t\u00eb but\u00eb dhe m\u00eb shum\u00eb antioksidant\u00eb kur \u00ebsht\u00eb e pjekur leht\u00eb. Robusta, megjith\u00ebse m\u00eb e hidhur, p\u00ebrmban m\u00eb shum\u00eb kafein\u00eb dhe \u00ebsht\u00eb e pasur me antioksidant\u00eb kur pjeket leht\u00eb.<\/p>\n\n\n\n

Kafeja Instant<\/p>\n\n\n\n

Kafeja instant mund t\u00eb p\u00ebrmbaj\u00eb m\u00eb shum\u00eb polifenole dhe minerale sesa kafja e bluar, por gjithashtu p\u00ebrmban m\u00eb shum\u00eb akrilamid, nj\u00eb kimikat q\u00eb mund t\u00eb jet\u00eb i d\u00ebmsh\u00ebm n\u00eb sasi t\u00eb larta. P\u00ebr k\u00ebt\u00eb arsye, rekomandohet q\u00eb t\u00eb konsumoni kafe klasike t\u00eb bluar n\u00eb vend t\u00eb kafes\u00eb instant.<\/p>\n\n\n\n

Sa Kafe Duhet t\u00eb Konsumoni?<\/p>\n\n\n\n

Nj\u00eb studim i zonave \u201cBlue Zones\u201d, ku njer\u00ebzit jetojn\u00eb m\u00eb gjat\u00eb, tregoi se shumica e tyre pinin dy deri n\u00eb tre filxhan\u00eb kafe t\u00eb zez\u00eb n\u00eb dit\u00eb. Konsumi i rekomanduar maksimal \u00ebsht\u00eb 400mg kafein\u00eb n\u00eb dit\u00eb, q\u00eb korrespondon me rreth pes\u00eb filxhan\u00eb t\u00eb kafes\u00eb normale.<\/p>\n\n\n\n

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P\u00ebrgatitja e Kafes\u00eb<\/p>\n\n\n\n

Metoda e p\u00ebrgatitjes s\u00eb kafes\u00eb ndikon n\u00eb p\u00ebrmbajtjen e komponimeve t\u00eb dobishme dhe t\u00eb d\u00ebmshme. Kafja e filtruar p\u00ebrmban m\u00eb pak vajra q\u00eb rrisin nivelet e kolesterolit dhe m\u00eb pak kafein\u00eb krahasuar me kafet\u00eb e pa filtruar. Metoda Aeropress \u00ebsht\u00eb treguar si m\u00eb e mira p\u00ebr ruajtjen e polifenoleve.<\/p>\n\n\n\n

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Si ta B\u00ebni Kafen\u00eb m\u00eb t\u00eb Sh\u00ebndetshme?<\/p>\n\n\n\n

Shtimi i er\u00ebzave natyrore, si kardamomi ose xhenxhefili, mund t\u00eb sjell\u00eb p\u00ebrfitime shtes\u00eb p\u00ebr sh\u00ebndetin. Kardamomi \u00ebsht\u00eb anti-inflamator dhe ndihmon n\u00eb rregullimin e niveleve t\u00eb sheqerit n\u00eb gjak, nd\u00ebrsa xhenxhefili p\u00ebrmir\u00ebson sh\u00ebndetin e tretjes dhe ul kolesterolin.<\/p>\n\n\n\n

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