Isiphi Isikhathi Esingcono Sokuphuza Ikhofi?

-Delile

• ICortisol nekhofi
• Ikhofi ingakhuphula ukusebenza kokuvivinya umzimba
• Izinkinga zokukhathazeka nezokulala
• Ikhofi engakanani ephephile?
• Okubalulekile

Ikhofi ingenye yeziphuzo ezidume kakhulu emhlabeni. Iqukethe isikhuthazi esithandwa kakhulu esibizwa nge-caffeine.

Abantu abaningi bafinyelela enkomishini yalesi siphuzo esine-caffeine ngokushesha ngemuva kokuvuka, kanti abanye bakholelwa ukuthi kunenzuzo enkulu ukubamba amahora ambalwa.

Lo mbhalo uchaza ukuthi isikhathi esihle kakhulu sokuphuza ikhofi ukukhulisa izinzuzo zayo nokunciphisa imiphumela yaso emibi.

ICortisol nekhofi

Abantu abaningi bajabulela inkomishi - noma ezintathu - zekhofi lapho ikhuphuka noma kungekudala ngemuva kwalokho.

Kodwa-ke, kucatshangwa ukuthi ukuphuza ikhofi ngokushesha okukhulu ngemuva kokukhuphuka kunciphisa imiphumela yayo yokunika amandla, njengoba i-hormone yakho yokucindezeleka i-cortisol isezingeni layo eliphakeme ngalesi sikhathi.

ICortisol yihomoni engakhulisa ukuqapha nokugxila. Iphinde ilawule imetabolism yakho, ukuphendula kwamasosha omzimba, nomfutho wegazi ().

I-hormone ilandela isigqi esiqondene nomjikelezo wakho wokulala, ngamazinga aphezulu aphakama imizuzu engama-30 kuya kwengu-45 ngemuva kokukhuphuka nokwehla kancane kancane kulo lonke usuku ().

Lokho kusho, kuphakanyisiwe ukuthi isikhathi esihle sokuphuza ikhofi maphakathi no-ekuseni lapho izinga lakho le-cortisol liphansi.

Kubantu abaningi abavuka cishe ngo-6: 30 ekuseni, lesi sikhathi siphakathi kuka-9: 30 no-11: 30 ekuseni.

Ngenkathi kungahle kube neqiniso kulokhu, azikho izifundo kuze kube manje ezibonile noma yimiphi imiphumela enamandla kakhulu ngokubambezela ikhofi lakho lasekuseni, uma kuqhathaniswa nokuyiphuza ngokushesha lapho ukhuphuka.

Esinye isizathu sokuthi kungani kuphakanyisiwe ukuthi kufanele ubambezele ikhofi yakho yasekuseni ukuthi i-caffeine evela ekhofi ingakhuphula amazinga e-cortisol.

Ukuphuza ikhofi lapho izinga lakho le-cortisol liphezulu kungakhuphula amazinga ale hormone. Amazinga aphakeme we-cortisol isikhathi eside angaphazamisa amasosha akho omzimba, abangele izinkinga zempilo ().

Noma kunjalo, azikho izifundo zesikhathi eside ngemiphumela yezempilo ye-cortisol ephakeme ekuphuzeni ikhofi.

Ngaphezu kwalokho, ukwanda okwenziwe nge-caffeine ku-cortisol kuvame ukwehliswa kubantu abadla njalo i-caffeine ().

Lokho kusho, akunabungozi uma ukhetha ukuphuza ikhofi lapho uvuka kunamahora amaningana ngemuva kwalokho.

Kodwa uma uzimisele ukushintsha isiko lakho lekhofi lasekuseni, ungathola ukuthi ukubambezela ukuphuza kwakho ikhofi amahora ambalwa kungakunika amandla athe xaxa.

Isikhathi esihle sokuphuza ikhofi kucatshangwa ukuthi singu-9: 30–11: 30 ekuseni lapho izinga labantu abaningi le-cortisol liphansi. Ukuthi lokhu kuliqiniso yini, kusamele kunqunywe. I-caffeine ingakhuphula i-cortisol, kepha imiphumela yempilo yesikhathi eside ayaziwa.

Ikhofi ingakhuphula ukusebenza kokuvivinya umzimba

Ikhofi laziwa ngekhono lalo lokukhuthaza ukuphaphama nokwandisa ukuqapha, kepha isiphuzo sibuye sithuthukise ukusebenza ngokuvivinya umzimba ngenxa yokuqukethwe yicaffeine.

Futhi, ikhofi lingaba enye indlela eshibhile kakhulu yokunezelwa okuqukethe i-caffeine njengama-powders wangaphambi kokuzivocavoca.

Ucwaningo oluningi lukhombisile ukuthi i-caffeine ingalibazisa ukukhathala kokuzivocavoca umzimba futhi ithuthukise amandla emisipha namandla (,).

Yize kungenza umehluko omkhulu ukuthi ukhetha ukujabulela ikhofi lakho lapho uvuka noma amahora ambalwa ngemuva kwalokho, imiphumela ye-caffeine evela ekhofi ekusebenzeni kokuzivocavoca incike esikhathini.

Uma ufuna ukwandisa imiphumela emihle yekhofi ekusebenzeni kokuzivocavoca umzimba, kungcono ukusebenzisa isiphuzo imizuzu engama-30-60 ngaphambi kokuzivocavoca noma umcimbi wezemidlalo ().

Lesi yisikhathi esidinga amazinga e-caffeine ukuphakama emzimbeni wakho ().

Umthamo osebenzayo we-caffeine wokuthuthukisa ukusebenza kokuvivinya umzimba ngu-1.4-2.7 mg ngekhilogremu ngalinye (3-6 mg ngekg) yesisindo somzimba ().

Kumuntu ongamakhilogremu ayi-150 (68-kg), lokhu kulingana cishe no-200-400 mg we-caffeine, noma izinkomishi ezi-2-4 (475-950 ml) zekhofi ().

Izinzuzo zokusebenza kwe-caffeine kusuka ekhofi zingatholakala ngaphakathi kwemizuzu engama-30-60 yokuphuza isiphuzo.

Izinkinga zokukhathazeka nezokulala

I-caffeine esekhofi ingakhuthaza ukuphaphama futhi inyuse ukusebenza kokuzivocavoca umzimba, kepha futhi kungadala izinkinga ngokulala nokukhathazeka kwabanye abantu.

Imiphumela evuselelayo ye-caffeine ephuma ekhofi ihlale emahoreni ama-3-5, futhi kuya ngokwehluka ngakunye, cishe uhhafu wengqikithi ye-caffeine oyisebenzisayo uhlala emzimbeni wakho ngemuva kwamahora ama-5 ().

Ukuphuza ikhofi eduze kakhulu nesikhathi sokulala, njengokudla kwakusihlwa, kungadala izinkinga zokulala.

Ukugwema ukuphazamiseka kwe-caffeine ekulaleni, kunconywa ukuthi ugweme ukusebenzisa i-caffeine okungenani amahora angu-6 ngaphambi kokulala ().

Ngaphezu kwezinkinga zokulala, i-caffeine ingakhuphula ukukhathazeka kwabanye abantu ().

Uma unexhala, ungathola ukuthi ukuphuza ikhofi kuyenza ibe yimbi kakhulu, uma kunjalo, kungadingeka ukuthi udle okuncane noma ugweme isiphuzo ngokuphelele.

Ungazama futhi ukushintshela etiyeni eliluhlaza, eliqukethe ingxenye eyodwa kwezintathu ze-caffeine esekhofi ().

Lesi siphuzo sihlinzeka nge-amino acid L-theanine, enezici zokuphumula nokuzola ().

I-caffeine ingadala izinkinga zokulala uma idliwe kusondele isikhathi sokulala. Isikhuthazi singakhuphula nokukhathazeka kwabanye abantu.

Ikhofi engakanani ephephile?

Abantu abaphilile bangadla kuze kufike ku-400 mg we-caffeine nsuku zonke - okulingana nezinkomishi ezi-4 (950 mL) zekhofi ().

Isincomo sabesifazane abakhulelwe nabahlengikazi singama-300 mg we-caffeine nsuku zonke, kanti olunye ucwaningo luphakamisa ukuthi umkhawulo ophephile ophephile ngu-200 mg nsuku zonke (,).

Lezi zincomo zokuphuza i-caffeine ephephile zifaka phakathi i-caffeine evela kuyo yonke imithombo.

Eminye imithombo ejwayelekile ye-caffeine ifaka itiye, iziphuzo ezibandayo, iziphuzo zamandla, ngisho noshokoledi omnyama.

Abantu abadala abaphilile bangadla kuze kufike ku-400 mg we-caffeine ngosuku, kanti abesifazane abakhulelwe nabancelisayo bangadla ngokuphepha kuze kufike ku-300 mg ngosuku, kanti olunye ucwaningo luphakamisa ukuthi i-200 mg ngumkhawulo ophephile.

Okubalulekile

Ikhofi yisiphuzo esidumile esijatshulelwa umhlaba wonke.

Kuphakanyisiwe ukuthi isikhathi esihle sokuphuza ikhofi maphakathi no-ekuseni lapho izinga lakho le-cortisol liphansi, kepha ucwaningo ngalesi sihloko luyashoda.

Ukudla ikhofi imizuzu engama-30-60 ngaphambi kokuzivocavoca noma umcimbi wezemidlalo kungasiza ukubambezela ukukhathala futhi kwandise amandla emisipha namandla.

Khumbula ukuthi imiphumela evuselelayo ye-caffeine evela ekhofi ingadala izinkinga zokulala uma idliwe eduze nesikhathi sokulala, kanye nokwandisa ukukhathazeka kwabanye abantu.