Šta je potrebno da kafa bude “zdrava” kafa?
Umemo puno da polemišemo da li je “kafa zdrava” ili pak nije.
Koju god tezu da zagovarate evo 6 super načina na koji zaista kafa postaje veoma zdrav napitak.
Kafa je jedno od najpopularnijih pića na svetu. Mnogi zdravstveni radnici veruju da je ujedno i jedno od najzdravijih. Za neke ljude to je najveći izvor antioksidanata u ishrani, koji višestruko nadmašuje voće i povrće.
Evo nekoliko saveta kako kafu pretvoriti u super zdrav napitak.
1. Bez kofeina nakon 14 časova.
Kafa je jedan od najbogatijih prirodnih izvora kofeina u ishrani. Kofein je stimulans, što je jedan od glavnih razloga zašto je kafa toliko popularna. Daje Vam energiju i pomaže Vam da ostanete budni ukoliko osetite umor.
Međutim, ako popijete kafu kasno tokom dana, to vam može ometati san (iako ima ljudi koji tvrde da bolje spavaju kada popiju kafu :). Loš san povezan je sa svim vrstama zdravstvenih problema. Ako Vam se baš pije kafa pa “baš” morate, izaberite “kafu bez kofeina” ili se odlučite za šolju čaja koji sadrži mnogo manje kofeina od kafe.
2. Nemojte stavljati šećer u kafu.
Pa dobro, ovde Vam nismo otkrili “toplu vodu” .Iako je kafa sama po sebi zdrava, lako je možete pretvoriti u nešto štetno.
Najbolji način da se to učini je, da stavimo u nju čitavu gomilu šećera narodski rečeno “pošećerite je”. Dodatni šećer je verovatno jedan od najgorih sastojaka u modernoj ishrani.
Šećer je uglavnom zbog velike količine fruktoze povezan sa svim vrstama ozbiljnih bolesti poput dijabetesa i nekih kardiovaskularnih problema.
Ako ne možete zamisliti da živite život bez zaslađivača u kafi ili jednostavno ne želite da se”odreknete svoje slatke kafe” možete koristiti prirodni zaslađivač poput Stevije.
Kvalitet kafe može uveliko varirati u zavisnosti od načina prerade ili uzgoja kafe.
3. Odaberite kvalitetan brend.
Zrna kafe se obično tretiraju prskanim sintetičkim pesticidima i drugim hemikalijama. Iz tog razloga je uvek bolje kupiti “organsku kafu”. Ukoliko pak ne možete pronaći organsku kafu ili su Vaši izvori ponude kafe ograničeni, uvek prvo odaberite kvalitetan proveren brend koji govori i o vrsti kafe i o području sa kog je kafa “ubirana”.
4. Izbegavajte prekomerni unos kafe.
Iako je umeren unos kafe zdrav, previše ispijanja kafe umanjuje njenu “korist” po Vaš organizam.
Obzirom da prosečna šolja kafe može sadržati oko 95 mg kofeina, unos bi trebalo ograničiti na maksimum 2 šolje kafe na dan za osobu od npr do 80 kg.
Istraživanja pokazuju da i veće količine kofeina (400–600 mg) dnevno (oko 4–6 soljica) kod nekih ljudi nisu povezane sa štetnim nuspojavama, ali to opet zavisi od ogranizma i individualne tolerancije.
5. Dodajte malo cimeta svojoj kafi.
Cimet je ukusna biljka koja se posebno dobro kombinuje sa ukusom kafe. Studije pokazuju da cimet moze kod dijabetičara smanjiti nivo glukoze, holesterola i triglicerida .
Ako volite različite ukuse, pokušajte dodati cimet u kafu. Iznenadjujuce je dobro. Količina treba da bude minimalna, proporcialna količini koja se dodaje u jedan “lep capuccino sa cimetom”, individualno ili oko 1/3 male kafene kašičice.
6.”Creme”za kafu zamenite običnim mlekom/mlekom bez laktoze.
Istraživanja u ovom slučaju daju prednost korišćenju mlečnih proizvoda umesto “niskomasnih komercijalizovanih krema za mleko”. Zašto? Pre svega mleko je izvrstan izvor kalcijuma i može umanjiti rizik od osteoporoze i povreda kostiju. Drugo, masti iz mleka su “dobre” masti u poređenju sa fabrički modifikovanim i sličnim “varijantama proizvoda sa smanjenim udelom masti”.
Ukoliko smatrate da bi tekst nekome pomogao ili se učinio zanimljivim, slobodno podelite. Naše redovne pratioce očekuju i nagrade iz oblasti zdravlja, wellnes-a i lepote.
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