Inani le-caffeine ekudleni nomphumela walo emzimbeni
-Delile
I-caffeine iyisikhuthazi sobuchopho, esitholakala kukhofi, itiye eliluhlaza noshokoledi, ngokwesibonelo futhi inezinzuzo eziningi emzimbeni, njengokunaka okwandisiwe, ukusebenza ngokomzimba okuthuthukile nokuncipha kwesisindo okuvuselelwe.
Kodwa-ke, i-caffeine kufanele idliwe ngokulinganisela, futhi umthamo wayo omkhulu wansuku zonke akufanele weqe u-400mg ngosuku, noma u-6mg ngekhilogremu yesisindo, elingana nezinkomishi ezi-4 zekhofi engu-200 ml noma amakhofi ayi-8, ngoba ukweqisa kwayo kubangela ukulimala, njengokuqwasha, ukukhathazeka, ukuqhaqhazela nobuhlungu besisu.
Bona, kuthebula elingezansi, uhlu lokudla okune-caffeine nenani ngakunye:
| Ukudla | Inani | Okuqukethwe okumaphakathi kwe-Caffeine |
| Ikhofi lendabuko | 200 ml | 80 - 100 mg |
| Ikhofi esheshayo | 1 ithisipuni | 57 mg |
| I-Espresso | 30 ml | 40 - 75 mg |
| Ikhofi le-Decaf | 150 ml | 2 - 4 mg |
| Isiphuzo Se-Ice Tea | 1 angakwazi | 30 - 60 mg |
| Itiye elimnyama | 200 ml | 30 - 60 mg |
| Itiye eliluhlaza | 200 ml | 30 - 60 mg |
| I-Yerba mate Tea | 200 ml | 20 - 30 mg |
| Iziphuzo ezinamandla | 250 ml | 80 mg |
| Cola iziphuzo ezibandayo | 1 angakwazi | 35 mg |
| Iziphuzo ezithambile zaseGuarana | 1 angakwazi | 2 - 4 mg |
| Ushokoledi wobisi | 40 g | 10 mg |
| Ushokoledi weSemisweet | 40 g | 8 - 20 mg |
| Ushokoledi | 250 ml | 4 - 8 mg |
Enye indlela ephathekayo yokuthatha noma yokulawula inani le-caffeine nsuku zonke, ingaba ngesimo sezithasiselo, njengamaphilisi, noma nge-caffeine powder esesimweni sayo esihlanjululwe, esaziwa njenge-anhydrous caffeine noma i-methylxanthine. Funda kabanzi mayelana nokuthi uwasebenzisa kanjani amaphilisi we-caffeine ukunciphisa umzimba futhi ube namandla.
Imiphumela emihle ye-caffeine emzimbeni
I-caffeine isebenza njengesikhuthazi sezinhlelo zezinzwa, ivimba izinto ezibangela ukukhathala nokwandisa ukukhishwa kwama-neurotransmitters, njenge-adrenaline, i-norepinephrine, i-dopamine ne-serotonin, esebenzisa umzimba futhi yenyuse amandla, amandla nokusebenza komzimba, isetshenziswa kakhulu ngabasebenza ngokomzimba imisebenzi. Ukusetshenziswa kwayo futhi kuvimbela ukukhathala, kuthuthukisa ukugxila, inkumbulo nemizwa.
I-caffeine nayo iyi-antioxidant enkulu, elwa nokuguga kwamangqamuzana futhi ivimbela ukwakheka kwesifo senhliziyo futhi, ngaphezu kwalokho, inomphumela we-thermogenic, njengoba ivuselela imetabolism futhi isheshisa ukushaya kwenhliziyo, iba umlingani omkhulu wokwehlisa isisindo. Funda kabanzi mayelana nezinzuzo zekhofi.
Imiphumela emibi ye-caffeine emzimbeni
I-caffeine kufanele idliwe ngamanani amancane noma ngendlela elinganiselayo, njengoba ukusetshenziswa kwayo okuqhubekayo noma kwehaba kungadala imiphumela emibi, njengokuncipha kokumunzwa kwe-calcium ngumzimba, ubuhlungu besisu, i-reflux kanye nohudo, ngenxa yokwanda kwezicubu zesisu namathumbu, Ngaphandle kokucasuka, ukukhathazeka, ukuqwasha, ukundindizela kanye nokuthambekela kokuchama kaningi, ikakhulukazi kubantu abazwela kakhulu.
Ngaphezu kwalokho, i-caffeine idala ukuncika emzimbeni ngakho-ke iyalutha, futhi ukuphazamiseka kwayo kungadala izimpawu zokuhoxa, njengekhanda, i-migraine, ukucasuka, ukukhathala nokuqunjelwa. Ukusetshenziswa kwe-caffeine kufanele futhi kugwenywe yizingane, abesifazane abakhulelwe, abesifazane abancelisa ibele nabantu abanenkinga yomfutho wegazi ophezulu noma abanezinkinga zenhliziyo.
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