I-caffeine ekudleni

I-caffeine yinto etholakala ezitshalweni ezithile. Kungabuye kwenziwe ngumuntu futhi kwengezwe ekudleni. Kuyisistimu yezinzwa ephakathi evuselela kanye ne-diuretic (into esiza ukukhipha uketshezi emzimbeni wakho).

I-caffeine iyangena futhi idlulele ngokushesha ebuchosheni. Akuqoqeki egazini noma kugcinwe emzimbeni. Ishiya umzimba emchameni ngemuva kwamahora amaningi usudliwe.

Asikho isidingo sokudla okunomsoco we-caffeine. Kungagwenywa ekudleni.

I-caffeine ivuselela, noma ijabulise, ubuchopho nohlelo lwezinzwa. Ngeke inciphise imiphumela yotshwala, yize abantu abaningi basakholelwa ngephutha ukuthi inkomishi yekhofi izosiza umuntu "asanguluke."

I-caffeine ingasetshenziselwa ukukhululeka kwesikhashana kokukhathala noma ukozela.

I-caffeine idliwa kakhulu. Itholakala ngokwemvelo emaqabungeni, ezimbewini, nasezithelweni zezitshalo ezingaphezu kwama-60, kufaka phakathi:

• Amahlamvu wetiye
• Amantongomane kola
• Ikhofi
• Ukhokho ubhontshisi

Kutholakala nasekudleni okusetshenzisiwe:

• Ikhofi - 75 to100 mg ngekomishi elilodwa le-6, 40 mg nge-1 ounce ye-espresso.
• Itiye - 60 to100 mg nge-16 ounce inkomishi itiye elimnyama noma eliluhlaza.
• Ushokoledi - 10 mg nge-ounce ngalinye elimnandi, i-semisweet, noma limnyama, i-58 mg nge-ounce ushokoledi owodwa wokubhaka ongenashukela.
• Ama-colas amaningi (ngaphandle kokuthi abhalwe ukuthi "akukho-caffeine-free") - 45 mg ngesiphuzo esingu-12 ounce (360 milliliters).
• Amaswidi, iziphuzo zamandla, ukudla okulula, ushingamu - 40 kuya ku-100 mg ngokusebenza ngakunye.

I-caffeine ivame ukungezwa emithini ethengiswayo efana nokunciphisa izinhlungu, amaphilisi okudla okungathengiswa, nemithi ebandayo. I-caffeine ayinakho ukunambitheka. Kungasuswa ekudleni ngenqubo yamakhemikhali ebizwa ngokuthi i-decaffeination.

I-caffeine ingaholela ku:

• Ukushaya kwenhliziyo okusheshayo
• Ukukhathazeka
• Kunzima ukulala
• Isicanucanu nokuhlanza
• Ukungahlaliseki
• Ukuthuthumela
• Kuchama kaningi

Ukuyeka i-caffeine ngokuzumayo kungadala izimpawu zokuhoxa. Lokhu kungafaka:

• Ukozela
• Ukuphathwa ikhanda
• Ukuthukuthela
• Isicanucanu nokuhlanza

Kube khona ucwaningo oluningi ngemiphumela yezempilo ye-caffeine.

• Inani elikhulu le-caffeine lingamisa ukumuncwa kwe-calcium futhi liholele ekunciphiseni kwamathambo (i-osteoporosis).
• I-caffeine ingaholela ezimabeleni ezibuhlungu, ezinamaqhuqhuva (isifo se-fibrocystic).

I-caffeine ingalimaza umsoco wengane uma iziphuzo ezine-caffeine zithatha indawo yeziphuzo ezinempilo njengobisi. I-caffeine inciphisa ukudla ukuze ingane esebenzisa i-caffeine ingadla kancane. I-United States ayikaze yathuthukise imihlahlandlela yokudliwa kwe-caffeine yizingane.

I-American Medical Association Council on Scientific Affairs ithi ukuphuza itiye noma ikhofi ngokulingene kungenzeka kungabi yingozi empilweni yakho uma nje uneminye imikhuba emihle yezempilo.

Ama-oz 8 amane izinkomishi (1 litre) yekhofi eliphekiwe noma eliconswayo (cishe u-400 mg we-caffeine) noma ama-servings ama-5 weziphuzo ezithambile noma itiye (cishe u-165 kuya ku-235 mg we-caffeine) ngosuku inani elilinganiselwe noma elilinganiselwe le-caffeine kubantu abaningi. Ukudla inani elikhulu kakhulu le-caffeine (ngaphezu kwe-1200 mg) esikhathini esifushane kungaholela emiphumeleni enobuthi njengokuquleka.

Ungahle uthande ukunciphisa ukudla kwakho kwe-caffeine uma:

• Ujwayele ukucindezeleka, ukukhathazeka noma izinkinga zokulala.
• Ungowesifazane onamabele abuhlungu, anezigaxa.
• Une-acid reflux noma izilonda zesisu.
• Unengcindezi ephezulu yegazi eyehla ngomuthi.
• Unezinkinga ngesigqi senhliziyo esisheshayo noma esingajwayelekile.
• Unekhanda elingapheli.

Buka ukuthi ingane ithola i-caffeine engakanani.

• Okwamanje ayikho imihlahlandlela ethize yokusetshenziswa kwe-caffeine ezinganeni nasebusheni, i-American Academy of Pediatrics ayikukhuthazi ukusetshenziswa kwayo, ikakhulukazi iziphuzo zamandla.
• Lezi ziphuzo kaningi ziqukethe inani elikhulu le-caffeine kanye nezinye izikhuthazi, ezingadala izinkinga zokulala, kanye novalo nesisu.

Inani elincane le-caffeine ngesikhathi sokukhulelwa liphephile. Gwema amanani amakhulu.

• I-caffeine, njengotshwala, ihamba phakathi kwegazi lakho iye emgodleni. Ukudla ngokweqile i-caffeine kungaba nomthelela omubi enganeni ekhulayo. I-caffeine iyisikhuthazi, ngakho-ke inyusa izinga lokushaya kwenhliziyo yakho nokugayeka komzimba. Zombili lezi zingathinta ingane.
• Ngesikhathi sokukhulelwa, kuhle ukuba nezinkomishi ezincane ezi-1 noma ezi-2 (240 kuya ku-480 milliliters) zekhofi noma itiye eline-caffeine ngosuku ngesikhathi sokukhulelwa. Kodwa-ke, nciphisa ukudla kwakho kube ngaphansi kuka-200 mg ngosuku. Izidakamizwa eziningi zizohlangana ne-caffeine. Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokusebenzisana okungenzeka nemithi oyiphuzayo.

Uma uzama ukunciphisa i-caffeine, yehlisa ukuphuza kancane ukuvimbela izimpawu zokuhoxa.

Ukudla - i-caffeine

UCoeytaux RR, uMann JD. Ubuhlungu bekhanda. Ku: Rakel D, ed. Imithi Ehlanganisayo. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2018: isahluko 12.

IKomidi Lezomsoco kanye noMkhandlu Wezemidlalo Imithi Nokuqina. Iziphuzo zemidlalo neziphuzo zamandla ezingane nentsha: ingabe zilungile? Izifo zezingane. 2011; 127 (6): 1182-1189. I-PMID: 21624882 www.ncbi.nlm.nih.gov/pubmed/21624882.

Ukuphathwa Kwezokudla Nezidakamizwa zase-U.S. Ukuchitha ubhontshisi: i-caffeine ingakanani ngokweqile? www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-uch much? Kubuyekezwe uDisemba 12, 2018. Kufinyelelwe ngoJuni 20, 2019.

UVictor RG. Umfutho wegazi ophezulu wesistimu: izindlela nokuxilongwa. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 46.