I-Caffeine Ngenkathi Uncelisa Ibele: Ungaba Nokuphepha Kangakanani?

-Delile

• Ingabe i-Caffeine Idlulela Ebisini Lakho Lesifuba?
• Kuphephe Kangakanani Ngenkathi Uncelisa Ibele?
• Okuqukethwe yi-Caffeine Yeziphuzo Ezivamile
• Okusemqoka

I-caffeine iyinhlanganisela etholakala ezitshalweni ezithile ezisebenza njengesikhuthazi sohlelo lwakho lwemizwa oluphakathi. Kungathuthukisa amazinga wokuqapha namandla.

Yize i-caffeine ibhekwa njengephephile futhi ingaba nezinzuzo zezempilo, omama abaningi bayazibuza ngokuphepha kwayo ngenkathi incelisa.

Ngenkathi ikhofi, itiye, nezinye iziphuzo ezine-caffeine zinganikeza amandla omama abancisha ubuthongo, ukuphuza kakhulu lezi ziphuzo kungaba nemiphumela emibi kubo bobabili omama nezingane zabo.

Nakhu okudingeka ukwazi nge-caffeine ngenkathi uncelisa.

Ingabe i-Caffeine Idlulela Ebisini Lakho Lesifuba?

Cishe i-1% yenani eliphelele le-caffeine olisebenzisayo lidlulela ebisini lwakho lwebele (,,).

Ucwaningo olulodwa kwabesifazane abali-15 abancelisayo lwathola ukuthi labo abaphuza iziphuzo eziqukethe u-36-335 mg we-caffeine bakhombisa u-0.06-1.5% womthamo womama obisini lwabo lwebele ().

Ngenkathi leli nani lingabonakala lincane, izinsana azikwazi ukucubungula i-caffeine ngokushesha njengabantu abadala.

Uma umunca i-caffeine, imunzwa emathunjini akho iye egazini lakho. Isibindi bese siyasicubungula bese sihlephula sibe yizakhi ezithinta izitho ezahlukene nokusebenza komzimba (,).

Kumuntu omdala onempilo, i-caffeine ihlala emzimbeni amahora amathathu kuya kwayisikhombisa. Kodwa-ke, izinsana zingabambelela kuyo amahora angama-65-130, njengoba isibindi nezinso zabo kungakakhuli ngokuphelele ().

Ngokusho kweCenters for Disease Control (CDC), izingane ezizalwa ngaphambi kwesikhathi kanye nezinsana ziphula i-caffeine ngesilinganiso esincane uma kuqhathaniswa nezinsana ezindala ().

Ngakho-ke, ngisho namanani amancane adlula obisini lwebele angakha emzimbeni wengane yakho ngokuhamba kwesikhathi - ikakhulukazi ezinganeni ezisanda kuzalwa.

Isifinyezo Ucwaningo luphakamisa ukuthi cishe u-1% we-caffeine umama ayingenisayo idluliselwa ebisini lakhe lwebele. Kodwa-ke, ingakha emzimbeni wosana lwakho ngokuhamba kwesikhathi.

Kuphephe Kangakanani Ngenkathi Uncelisa Ibele?

Yize izingane zingakwazi ukucubungula i-caffeine ngokushesha njengabantu abadala, omama abancelisayo basengadla amanani alinganiselayo.

Ungaba no-300 mg ophephile we-caffeine ngosuku - noma izinkomishi zekhofi ezimbili noma ezintathu (470-710 ml) zekhofi. Ngokuya ngocwaningo lwamanje, ukusebenzisa i-caffeine ngaphakathi kwalo mkhawulo ngenkathi ukuncelisa ibele kungalimazi izinsana (,,).

Kucatshangwa ukuthi abantwana bomama abadla ngaphezu kuka-300 mg we-caffeine ngosuku bangathola ubunzima bokulala. Noma kunjalo, ucwaningo lilinganiselwe.

Ucwaningo olulodwa ezinganeni ezingama-885 lathola ukuhlangana phakathi kokudla komama okune-caffeine okungaphezu kwama-300 mg ngosuku kanye nokwanda okwandayo kokuvuka kwezinsana ebusuku - kepha isixhumanisi besingabalulekile ().

Lapho omama abancelisayo bedla kakhulu ngaphezu kuka-300 mg we-caffeine ngosuku - njengezinkomishi ezingaphezu kwezingu-10 zekhofi - izinsana zingase zihlangane nokuxokozela nokuqina ngaphezu kokuphazamiseka kokulala ().

Ngaphezu kwalokho, ukudla ngokweqile i-caffeine kungaba nemiphumela emibi komama ngokwabo, njengokukhathazeka okukhulu, ama-jitters, ukushaya kwenhliziyo okusheshayo, isiyezi, nokuqwasha (,).

Ekugcineni, omama bangakhathazeka ngokuthi i-caffeine inciphisa ukukhiqizwa kobisi lwebele. Kodwa-ke, olunye ucwaningo lubonisa ukuthi ukusetshenziswa ngokulingene kungakhuphula ubisi lwebele ().

Isifinyezo Ukusetshenziswa kuze kufike ku-300 mg we-caffeine ngosuku ngenkathi ukuncelisa ibele kubonakala kuphephile komama nasezinsaneni. Ukudla ngokweqile kungaholela ezinkingeni zokulala kwezinsana nokungazinzi, ukukhathazeka, isiyezi, nokushaya kwenhliziyo okusheshayo komama.

Okuqukethwe yi-Caffeine Yeziphuzo Ezivamile

Iziphuzo ezine-caffeine zifaka phakathi ikhofi, itiye, iziphuzo zamandla, nama-sodas. Inani le-caffeine kulezi ziphuzo lihluka kakhulu.

Ishadi elilandelayo likhombisa okuqukethwe kwe-caffeine yeziphuzo ezivamile (13,):

Uhlobo lwesiphuzo	Ukukhonza Usayizi	Ikhafeyini
Iziphuzo zamandla	Ama-ounces angu-8 (240 ml)	50-160 mg
Ikhofi, okwenziwe	Ama-ounces angu-8 (240 ml)	60-200 mg
Itiye, liphekiwe	Ama-ounces angu-8 (240 ml)	20-110 mg
Itiye, iqhwa	Ama-ounces angu-8 (240 ml)	9-50 mg
Isoda	Ama-ounces ayi-12 (355 ml)	30-60 mg
Itiye elinoshokholethi	Ama-ounces angu-8 (240 ml)	3-32 mg
Ikhofi le-Decaf	Ama-ounces angu-8 (240 ml)	2-4 mg

Khumbula ukuthi leli shadi linikeza inani elilinganiselwe le-caffeine kulezi ziphuzo. Ezinye iziphuzo - ikakhulukazi amakhofi netiye - zingaba nokuningi noma ngaphansi kuye ngokuthi zilungiselelwe kanjani.

Eminye imithombo ye-caffeine ifaka ushokoledi, uswidi, eminye imishanguzo, izithasiselo, neziphuzo noma ukudla okuthi kukhulisa amandla.

Uma udla iziphuzo eziningi ezine-caffeine noma imikhiqizo ngosuku, kungenzeka ukuthi uphuza i-caffeine eningi kunesincomo sabesifazane abancelisayo.

Isifinyezo Inani le-caffeine eziphuzweni ezivamile liyahlukahluka kakhulu. Ikhofi, itiye, ama-sodas, ushokoledi oshisayo, neziphuzo zamandla konke kuqukethe i-caffeine.

Okusemqoka

Yize i-caffeine idliwa ngabantu emhlabeni wonke futhi inganikeza umfutho wamandla komama abantula ubuthongo, ungahle ungafuni ukweqisa olwandle uma uncelisa.

Kunconywa ukunciphisa umkhawulo wakho we-caffeine ngenkathi uncelisa, njengoba amanani amancane angadlula ebisi lwakho lwebele, akhe ingane yakho ngokuhamba kwesikhathi.

Noma kunjalo, kufika ku-300 mg - cishe izinkomishi ezi-2-3 (470-710 ml) zekhofi noma izinkomishi ezi-3-4 (710-946 ml) zetiye - ngosuku kubhekwa njengokuvikelekile.