Ingabe I-Caffeine Iyabangela Ukukhathazeka?

-Delile

• I-caffeine nokukhathazeka
• Izimpawu zokukhathazeka nezimpawu ze-caffeine
• Ukuhoxa kwe-caffeine
• Udla i-caffeine engakanani?
• I-caffeine ingakanani ngokweqile?
• Ukudla okudlela endlini

I-caffeine yisidakamizwa esithandwa kakhulu futhi esisetshenziswa kakhulu emhlabeni. Eqinisweni, amaphesenti angama-85 wabantu base-U.S badla ezinye nsuku zonke.

Kepha ingabe ilungele wonke umuntu?

Ngokusho kweNational Institute of Mental Health, cishe amaphesenti angama-31 abantu abadala base-U.S. Kwesinye isikhathi ezimpilweni zabo bayoba nesifo sokukhathazeka. Ingabe i-caffeine iyathinta - noma ibangele - ukukhathazeka?

I-caffeine nokukhathazeka

Kukhona ukuhlangana phakathi kokungeniswa kwe-caffeine nempilo yengqondo.

Eqinisweni, i-Diagnostic and Statistical Manual of Mental Disorders (DSM-5) - umhlahlandlela oshicilelwe yi-American Psychiatric Association futhi osetshenziswa ngabasebenzi bezempilo ukuthola ukuxilongwa kwezifo zengqondo - njengamanje ubala iziyaluyalu ezine ezihlobene ne-caffeine:

• ukudakwa yi-caffeine
• ukuhoxa kwe-caffeine
• ukuphazamiseka okuhlobene ne-caffeine
• ezinye izifo ezibangelwa i-caffeine (ukukhathazeka kokukhathazeka, ukuphazamiseka kokulala)

I-a ikhombise ukuthi i-caffeine inyusa kanjani ukuqapha ngokuvimba ikhemikhali yobuchopho (i-adenosine) ekwenza uzizwe ukhathele, ngenkathi ngasikhathi sinye ibangela ukukhishwa kwe-adrenalin eyaziwa ngokwandisa amandla.

Uma inani le-caffeine liphezulu ngokwanele, le miphumela inamandla, okuholela ekukhathazekeni okubangelwa yi-caffeine.

Ngenkathi kunezinzuzo zengqondo nge-caffeine, imithamo ephezulu yokwenza izimpawu zokukhathazeka, futhi abantu abanesifo sokuphazamiseka nokukhathazeka komphakathi bazwela kakhulu.

Ucwaningo lwango-2005 lwaphawula ukuthi ukusetshenziswa ngokweqile kwe-caffeine kungaholela ezimpawu ezifana nezimo zengqondo kubandakanya ukulala nokukhathazeka, ukwanda kobutha, ukukhathazeka nezimpawu zengqondo.

Izimpawu zokukhathazeka nezimpawu ze-caffeine

Ngokuya ngeHarvard Medical School, ukusetshenziswa kwe-caffeine kungalingisa izimpawu zokukhathazeka.

Izimpawu ezibangelwa i-caffeine ezingabonisa ukukhathazeka zifaka:

• uvalo
• ukungahlaliseki
• inkathazo yokulala
• ukushaya kwenhliziyo okusheshayo
• izinkinga zamathumbu

Ukuhoxa kwe-caffeine

Uma ujwayele ukusebenzisa i-caffeine njalo, futhi ume ngokungazelelwe, ungathola izimpawu zokuhoxa, njenge:

• ikhanda
• ukukhathazeka
• ukukhathala
• imizwa ecindezelekile
• ubunzima bokugxila
• ukuthuthumela
• ukucasuka

Ukuhoxa kwe-caffeine akuthathwa njengokuyingozi njengokuhoxa kuma-opioid, kepha kungaba nzima futhi kucindezele.

Cabanga ukukhuluma nodokotela wakho ukuthola izincomo zokuthi unganciphisa kanjani kancane kancane, kufaka phakathi ukulala ngokwanele nokuzivocavoca umzimba, nokuhlala unamanzi amaningi.

Udla i-caffeine engakanani?

Ukuhlungwa kwe-caffeine kuyehluka kuye ngohlobo lwesiphuzo, ubungako, nesitayela sokwenza utshwala.

Ngezansi kukhona ububanzi bokuqukethwe kwe-caffeine eziphuzweni ezidumile:

• Ama-ounces angu-8 ekhofi ye-decaf aqukethe u-3-12 mg
• Ama-ounces ayisishiyagalombili ekhofi elimnyama eliqukethe u-102-200 mg
• Ama-ounces ayisishiyagalombili e-espresso aqukethe i-240-720 mg
• Ama-ounces ama-8 wetiyi omnyama aqukethe u-25-110 mg
• Ama-ounces ama-8 weti elihlaza aqukethe ama-30-50 mg
• Ama-ounces ama-8 we-yerba mate aqukethe u-65-130 mg
• Ama-ounces ayi-12 kasoda aqukethe ama-37-55 mg
• Ama-ounces we-12 weziphuzo zamandla aqukethe i-107-120 mg

I-caffeine ingakanani ngokweqile?

Ngokwama-milligram angama-400 ngosuku, okuhumusha cishe izinkomishi ezi-4 zekhofi, imvamisa akuholeli emiphumeleni emibi noma eyingozi kubantu abadala abaphilile.

I-FDA ibuye ilinganisele ukuthi cishe i-1,200 mg ye-caffeine ingaholela emiphumeleni enobuthi, njengokuquleka.

Lapho ubukeza lezi zibalo, khumbula ukuthi kunokuhlukahluka okubanzi kokuzwela kwabantu abahlukahlukene emiphumeleni ye-caffeine nejubane abayisebenzisa ngayo.

Uma uthatha noma yimiphi imithi, nayo ingathinteka ekusetshenzisweni kwe-caffeine. Khuluma nodokotela wakho uma unenkinga ethile.

Ukudla okudlela endlini

Kukhona ukuhlangana phakathi kokusetshenziswa kwe-caffeine nokukhathazeka okubandakanya ukukhathazeka okubangelwa i-caffeine. Kodwa-ke, kubantu abaningi, ukuphuza i-caffeine ngokulinganisela kuphephile futhi kungaba nezinzuzo.

Ukunciphisa noma ukususa i-caffeine ekudleni kwakho ngokushesha kungaholela ezimpawu zokuhoxa, ezingabuye zikhiqize ukukhathazeka.

Uma uzwa ukuthi ukukhathazeka kwakho kuyanda ngenxa ye-caffeine, noma kukwenza uzizwe ukhathazekile, khuluma nodokotela wakho ngenani elifanele wena.