Kuyini Ukuphahlazeka Kwe-Caffeine? Namathiphu ama-4 wokuthi ungakugwema kanjani

-Delile

• Kuyini ukuphahlazeka kwe-caffeine?
• 1. Gxila ekulaleni
• 2. Ungayisebenzisi isondele kakhulu esikhathini sokulala
• 3. Nciphisa ukudla kwakho
• 4. Ungayeki ukubanda okubandayo
• Okubalulekile

I-caffeine iyisikhuthazi esisetshenziswa kakhulu emhlabeni ().

Kutholakala ngokwemvelo emaqabunga, imbewu, nezithelo zezitshalo eziningana. Imithombo ejwayelekile ifaka ikhofi nobhontshisi we-cocoa, amantongomane e-kola, namaqabunga etiyi.

Iphinde yakhiqizwa ngokuhlanganiswa futhi yengezwe kuma-sodas, iziphuzo zamandla, kanye nezengezo ezithile zokudla ezihloselwe ukukhulisa ukwehla kwesisindo, amandla, nokugxila.

Ngenkathi i-caffeine yaziwa ngemiphumela yayo evuselelayo, ingadala nokuphahlazeka kwe-caffeine, okubonakaliswa ukukhathala okwandayo nokulala.

Le ndatshana ichaza ukuthi yini ukuphahlazeka kwe-caffeine futhi inikeze izindlela ezi-4 zokugwema imiphumela yayo yokudonsa amandla.

Kuyini ukuphahlazeka kwe-caffeine?

I-caffeine ivuselela uhlelo lwakho lwezinzwa ngokwandisa ukusebenza kobuchopho, ngaleyo ndlela ithuthukise ukugxila nokuqonda ngenkathi kubambezela ukukhathala ().

Le miphumela ingenzeka ngemithamo ye-caffeine ephansi kuya kokulingene ka-20-200 mg. Zivame ukwethula kungakapheli imizuzu engama-60 ngemuva kokusetshenziswa futhi zihlala amahora ama-5 ngokwesilinganiso (,).

Ngemuva kokuthi imiphumela evuselelayo iphele, kujwayelekile ukuthi uzizwe ungaqaphile noma ugxile. Kodwa-ke, ukuthola ukukhathala okukhulu, ukungakwazi ukugxilisa ingqondo, ukucasuka, noma ikhanda kungakhombisa ukuphahlazeka kwe-caffeine noma ukuncika ().

Ukuphahlazeka kwe-caffeine kungahle kubangelwe ukungalali, ukusebenzisa into esondele kakhulu ngesikhathi sokulala, noma ukusebenzisa kakhulu. Izimpawu zisukela kokumnene ziye kwesinzima futhi zihlala noma kuphi kusuka emahoreni kuye kwesonto, kuya ngezici ezithile ().

Ngenhlanhla, kunezindlela zokuvimbela - noma okungenani ukunciphisa - le miphumela yokubulala umkhiqizo.

Nawa amathiphu ama-4 wokukusiza ugweme ukuphahlazeka kwe-caffeine.

Ukuphahlazeka kwe-caffeine kungavela ngenxa yokungalali kahle, ukusebenzisa i-caffeine eduze nesikhathi sokulala, noma ukusebenzisa kakhulu. Kuhlotshaniswa nokukhathala, ukungakwazi ukugxilisa ingqondo, nokucasuka.

1. Gxila ekulaleni

Abantu abaningi baphendukela ku-caffeine - noma ngabe ikhofi, isoda, noma iziphuzo zamandla - ukukhulisa ukuqapha nokukhuthaza ukuvuka ekuseni noma usuku lonke, ikakhulukazi ngemuva kokulala ubusuku obubi.

Yize ukuthola ukuphumula okuhle ebusuku kungenzeki njalo ebusuku, kubalulekile ekuvimbeleni izingozi ze-caffeine.

Ukuphuza i-caffeine lapho ukhathele noma kuncishwe amandla kuzosusa leyo mizwa okwesikhashana. Lapho nje imiphumela isiphelile, ungazizwa ukhathele kakhulu kunakuqala.

Ukuphendula, ungadla okuningi kwalokho. Le patheni ibizwa ngokuthi "umjikelezo wekhofi," futhi ngokuhamba kwesikhathi, ingaholela ekusetshenzisweni ngokweqile kwe-caffeine ().

Imiphumela enamandla ye-caffeine inamandla uma ulele ubuthongo kunangesikhathi lapho uphumule kahle. Njengalokhu, ukubeka phambili ukulala kungaba yindlela yokuqeda noma ukunciphisa ukuthembela kwakho ku-caffeine ukukugcina uphapheme futhi uqaphile, ngaleyo ndlela uvimbele ukuphahlazeka kwe-caffeine ().

Ukuthola ukulala ngokwanele njalo akusebenzi nje kuphela ekuvikeleni ukuphahlazeka kwe-caffeine, kodwa kubalulekile nempilo enhle.

Ukulala isikhathi eside noma ukungalali isikhathi eside kuhlotshaniswa nengozi ephezulu yezifo ezingamahlalakhona ezifana nohlobo 2 sikashukela, isifo senhliziyo, ukukhuluphala ngokweqile, nokuwohloka komqondo.

Ochwepheshe batusa ukulala amahora angu-7-9 ubusuku ngabunye ().

Ukuthola ukulala ngokwanele njalo kungasiza ekunciphiseni ukuthembela kwakho ku-caffeine ukuthola amandla nokuvikela izingozi ezingabangelwa ukulala ngokwanele.

2. Ungayisebenzisi isondele kakhulu esikhathini sokulala

Ukuthola ukulala ngokwanele kungaba nzima uma usebenzisa i-caffeine eningi kakhulu usuku lonke noma usondele kakhulu esikhathini sokulala.

I-caffeine ine-half-life average cishe yamahora ama-5, kusuka emahoreni we-1.5-10 kuye ngezinto ezifana neminyaka, impilo yonke, noma ngabe uyabhema, kanye nezakhi zofuzo (,).

Ngamanye amagama, uhhafu wenani eliphelele le-caffeine oyisebenzisayo lihlala emzimbeni wakho ngemuva kwamahora angaba ngu-5. Ngakho-ke, ukugwema into ethinta ukulala, ngokuvamile kunconywa ukuthi ugweme ukuyidla kungakapheli amahora angu-5-6 ngesikhathi sokulala ().

Kwesinye isifundo, ababambiqhaza abadle iphilisi eliqukethe ama-400 mg we-caffeine - okulingana nezinkomishi zekhofi ezingaba ngu-8-ounce (240-mL) - amahora angu-6 ngaphambi kokuba umbhede uhlangabezane nokuphazamiseka kokulala nobunzima bokulala okuholele ehoreni elilodwa lokulala ( ,).

Lokhu kuphazamiseka kokulala noma ubunzima bokulala kungakhulisa ukulala nokukhathala ngosuku olulandelayo.

Eqinisweni, ukudla okuvamile kwe-caffeine kuhlotshaniswa nezikhathi ezimfushane zokulala, ukunciphisa ikhwalithi yokulala, nokulala ngokweqile emini (,,,).

Ngokuya ngokubekezelela kwakho i-caffeine futhi lapho uvame ukulala, kungakuhle ukuyidla ekuseni kakhulu ().

Ukunamathela enanini elilinganisiwe le-caffeine kusenesikhathi - kunokufika sekwephuzile - emini kungakusiza ukuthi uzuze ukuphumula okuhle ebusuku futhi wehlise ubuthongo basemini, okungaholela ekudleni i-caffeine esondele kakhulu embhedeni.

3. Nciphisa ukudla kwakho

Ngenxa yengxenye ende yempilo ye-caffeine, uma usebenzisa i-caffeine usuku lonke, kuzothatha isikhathi eside ukushiya umzimba wakho.

Ukudla i-caffeine eyeqile ngeke kuholele kuphela ezimpawu zokuphahlazeka kwe-caffeine uma sekuphelile, kodwa futhi kungadala neminye imiphumela emibi emincane.

Imiphumela emibi yokusebenzisa i-caffeine eningi ifaka phakathi ():

• ukukhathazeka
• ukuyaluza
• izinga eliphezulu lokushaya kwenhliziyo
• ukucasuka kwesisu
• ukungahlaliseki
• ukudideka

Ngenkathi i-caffeine ivame ukukholelwa ukuthi ibangela ukuphelelwa amandla kwamanzi, inomphumela okhiqiza isisu kuphela - noma okhiqiza umchamo uma idliwa ngokweqile nangabathengi abangajwayelekile ().

Uma iphuzwa ngamanani afanele, i-caffeine iphephile kubantu abaningi.

Ucwaningo lukhombisa ukuthi abantu abadala abanempilo bangadla ngokuphepha kuze kufike ku-400 mg we-caffeine ngosuku, okulingana cishe nezinkomishi zekhofi ezingama-8-ounce (240-mL) (,).

Njengoba izakhi zofuzo nazo zithonya indlela umuntu ashesha ngayo ukusebenzisa i-caffeine, inani eliphansi kwabanye lingase lifaneleke kakhudlwana.

Kunconywa ukuthi abesifazane abakhulelwe bangadli ngaphezu kwama-300 mg we-caffeine ngosuku, kanti ezinye izifundo zincoma ukuthi zingabi ngaphezu kwama-200 mg ngosuku (,,).

Abantu abanesifo sokukhathazeka noma isifo se-reflux se-gastroesophageal (GERD) bangafuna ukukhawulela noma ukugwema i-caffeine ngokuphelele njengoba kungadala lezi zimo (,)

I-caffeine ingaphinde ihlanganyele nemithi ethile kadokotela kanye nemithi ethengiswayo.Ngakho-ke, kuwumkhuba omuhle ukubuza nodokotela wakho noma usokhemisi ukuthola ukuthi i-caffeine ikulungele futhi iphephile yini kuwe, futhi uma kunjalo, ungakanani umthamo (,).

Ukuphuza i-caffeine eningi kakhulu kungadala ukuyaluza, ukushaya kwenhliziyo okuphezulu noma okungajwayelekile, nokucasula esiswini. Abantu abadala abaphilile akufanele beqe ama-400 mg we-caffeine ngosuku futhi abesifazane abakhulelwe kufanele bangadluli ngaphezu kuka-200-300 mg ngosuku.

4. Ungayeki ukubanda okubandayo

Uma uvame ukusebenzisa i-caffeine, kungenzeka ukuthi usuthuthukise ukuncika kwe-caffeine.

Ucwaningo lukhombisa ukuthi ukuncika kwe-caffeine kungakhula ngemuva kwezinsuku ezi-3 zokusetshenziswa nokususelwa kumithamo yansuku zonke kuze kufike ku-100 mg (,).

Izimpawu zokuhoxa zifana nokuphahlazeka kwe-caffeine futhi zibandakanya ukuphathwa yikhanda, ukwehla kokuqwashisa, ukuguquka kwemizwelo nokukhathala - konke kuguquka ngokudla i-caffeine.

Izimpawu zivamise ukuqala amahora angu-8-12 kusuka lapho ugcine ukusebenzisa i-caffeine, ukuphakama ngemuva kwezinsuku eziyi-1-2, bese uhlala kuze kube yisonto ().

Esinye sezifundo zokuqala zokuhoxa kwe-caffeine kusukela ekuqaleni kweminyaka yama-1990s sikhombise ukuthi abasebenzisi be-caffeine abajwayelekile abayeka ngokungazelelwe ukusebenzisa i-caffeine babhekana nekhanda elilinganiselwe kuya kwelinzima, ukuphazamiseka kwemizwelo nokukhathala ().

Uma uvame ukusebenzisa i-caffeine futhi ufuna ukuyinciphisa noma uyiqede ekudleni kwakho, kungcono ukwehlisa ukudla kwakho kancane ezinsukwini ezimbalwa kuya emasontweni kunokuba uyeke ukubandayo ().

Ngakolunye uhlangothi, uma uvame ukusebenzisa i-caffeine futhi uhlangabezana nezimpawu zokuphahlazeka kwe-caffeine ukweqa ikhofi yakho yasekuseni noma esinye isiphuzo sokuzikhethela esine-caffeine, umane usiphuze leso siphuzo kufanele sithuthukise izimpawu.

Ungancika ku-caffeine noma ngabe uyidla kuphela ngesikhathi esifushane nangemithamo emincane. Ungazigwema izimpawu zokuhoxa ngokunamathela ekudleni kwakho okuvamile kwe-caffeine noma ukunciphisa ukudla okudlayo ngokuhamba kwesikhathi.

Okubalulekile

Ukuphahlazeka kwe-caffeine kubonakala ngezimpawu ezinjengekhanda, ukukhathala ngokweqile, ukungakwazi ukugxila, nokucasula.

Ungabugwema noma wehlise ukuqina kwalezi zimpawu ngokulala ngokwanele ebusuku, uvikele i-caffeine eduze kakhulu nesikhathi sokulala, nangokuphuza okungaphezu kwama-400 mg ngosuku uma ungumuntu omdala onempilo.

Uma uvame ukusebenzisa i-caffeine, ungakugwema ukuphahlazeka ngokunamathela kokudla kwakho kwansuku zonke. Ngaphandle kwalokho, uma ufisa ukunciphisa noma ukuqeda ukudla kwakho, kwenze kancane kunokuya ku-turkey ebandayo.