I-Caffeine Ngesikhathi Sokukhulelwa: Kuphephe Kangakanani?

-Delile

• Kuphephile?
• Izinzuzo ezingaba khona
• Izingozi ezingaba khona
• Izincomo ngesikhathi sokukhulelwa
• Okuqukethwe yi-caffeine yeziphuzo ezidumile
• Okubalulekile

I-caffeine iyisikhuthazi esinika amandla futhi ikwenza uzizwe uqaphile.

Kudliwe umhlaba wonke, nekhofi netiye kube yimithombo emibili ethandwa kakhulu ().

Ngenkathi i-caffeine ithathwa njengephephile kubantu bonke, iziphathimandla zezempilo zeluleka ukunciphisa ukudla kwakho lapho ulindele (2).

Lo mbhalo ukhuluma ngokuthi ungadla i-caffeine engakanani ngokuphepha ngesikhathi ukhulelwe.

Kuphephile?

Kubantu abaningi, i-caffeine inemiphumela emihle emazingeni wamandla, ekugxileni nakwimigraines. Ngokwengeziwe, ezinye iziphuzo ezine-caffeine zinikela ngezinzuzo zezempilo.

Kodwa-ke, i-caffeine ingadala imiphumela emibi eminye futhi ingahle ibe nezingozi ngesikhathi sokukhulelwa.

Izinzuzo ezingaba khona

I-caffeine ikhonjisiwe ukuthi ithuthukisa amazinga wamandla nokugxila.

Ucwaningo lukhombisa ukuthi i-caffeine ivusa ubuchopho bakho nohlelo lwemizwa oluphakathi, olungakusiza ukuthi uhlale uphapheme futhi ucije ukuqapha kwengqondo (2,).

Kungasebenza futhi ekwelapheni ikhanda uma kuhlangene nokunciphisa izinhlungu, njenge-acetaminophen ().

Ngaphezu kwalokho, ezinye iziphuzo ezine-caffeine ziqukethe ama-antioxidants, izinhlanganisela ezizuzisayo ezingavikela amaseli akho ekulimaleni, zinciphise ukuvuvukala futhi zivikele izifo ezingalapheki (,).

Itiye elihlaza liphezulu kakhulu kuma-antioxidants, kepha amanye ama-teas nekhofi aqukethe amanani amakhulu futhi (,).

Izingozi ezingaba khona

I-caffeine inezinzuzo eziningi ezingaba khona, kodwa kunokukhathazeka ukuthi ingaba yingozi lapho idliwa ngesikhathi sokukhulelwa.

Abesifazane abakhulelwe bagaya i-caffeine kancane kakhulu. Eqinisweni, kungathatha ubude obungu-1.5-3.5 ubude ukuqeda i-caffeine emzimbeni wakho. I-caffeine ibuye yeqe i-placenta bese ingena egazini lengane, iphakamise ukukhathazeka kokuthi ingathinta impilo yengane ().

I-American College of Obstetricians Gynecologists (ACOG) ithi inani elilinganisiwe le-caffeine - elingaphansi kuka-200 mg ngosuku - alixhunywanga nengozi eyengeziwe yokuphuphunyelwa yisisu noma ukuzalwa kwangaphambi kokubeletha (10).

Kodwa-ke, ucwaningo luphakamisa ukuthi ukungena ngaphezulu kuka-200 mg ngosuku kungakhuphula ubungozi bokukhulelwa yisisu ().

Ngokwengeziwe, obunye ubufakazi bukhombisa ukuthi ngisho nokutholakala okuphansi kwe-caffeine kungahle kube nesisindo sokuzalwa esiphansi. Isibonelo, isifundo esisodwa sathola ukuthi ukutholwa okuphansi kuka-50- 149 mg ngosuku ngesikhathi sokukhulelwa kuhlotshaniswa nengozi ephezulu engu-13% yesisindo sokuzalwa esiphansi (,).

Kodwa-ke, kudingeka olunye ucwaningo. Ubungozi bokukhulelwa kwesisu, isisindo sokuzalwa esiphansi neminye imiphumela emibi ngenxa yokutholakala okuphezulu kwe-caffeine ngesikhathi sokukhulelwa kusalokhu kungacaci kahle.

Eminye imiphumela emibi ye-caffeine ifaka umfutho wegazi ophakeme, ukushaya kwenhliziyo okusheshayo, ukukhathazeka okukhulu, isiyezi, ukungahlaliseki, ubuhlungu besisu kanye nohudo (2,).

I-caffeine ingakhuphula amazinga wamandla, ithuthukise ukugxila futhi isize ukuqeda ikhanda. Kodwa-ke, kungabeka izingozi lapho kudliwe amanani aphezulu ngesikhathi sokukhulelwa, njengengozi eyengeziwe yokukhulelwa kwesisu kanye nesisindo sokuzalwa esiphansi.

Izincomo ngesikhathi sokukhulelwa

I-ACOG incoma ukuthi unciphise ukungena kwakho kwe-caffeine iye ku-200 mg noma ngaphansi uma ukhulelwe noma uzama ukukhulelwa ().

Ngokuya ngohlobo nendlela yokulungiselela, lokhu kulingana nezinkomishi ezi-1-2 (240-580 ml) zekhofi noma cishe izinkomishi ezi-2-4 (240-960 ml) zetiye elenziwe ngosuku ().

Kanye nokukhawulela ukudla kwakho, kufanele futhi ucabangele umthombo.

Isibonelo, i-Academy of Nutrition and Dietetics incoma ukugwema iziphuzo zamandla ngokuphelele ngesikhathi sokukhulelwa.

Ngokungeziwe ku-caffeine, iziphuzo zamandla zivame ukuqukethe amanani aphezulu kashukela noma okokunandisa okufakelwayo, okungenawo umsoco.

Futhi aqukethe amakhambi ahlukahlukene, njenge-ginseng, okuthathwe njengokungaphephile kwabesifazane abakhulelwe. Amanye amakhambi asetshenziswa kuziphuzo zamandla awakafundwa ngokwanele ukuphepha kwawo ngesikhathi sokukhulelwa.

Ngaphezu kwalokho, kufanele ugweme ama-herbal teas athile ngesikhathi sokukhulelwa, kufaka phakathi lawo enziwe ngempande ye-chicory, impande ye-licorice noma i-fenugreek (,).

Ama-herbal teas alandelayo abikwe ephephile ngesikhathi sokukhulelwa ():

• impande ye-ginger
• iqabunga le-peppermint
• Iqabunga elibomvu le-raspberry - nciphisa ukudla kwakho enkomishini eyodwa (240 ml) ngosuku ngosuku lokuqala lwenyanga yokuqala
• ulamula

Njenganoma imuphi umuthi wamakhambi, kuwumqondo omuhle ukubonisana nodokotela wakho ngaphambi kokuphuza ama-herbal teas ngesikhathi sokukhulelwa.

Esikhundleni salokho, cabanga ngeziphuzo ezingenayo i-caffeine, njengamanzi, ikhofi ye-decaf kanye namathayi angenayo i-caffeine ephephile.

Ngesikhathi sokukhulelwa, nciphisa i-caffeine ibe ngaphansi kuka-200 mg ngosuku futhi uvikele iziphuzo zamandla ngokuphelele. Amanye ama-herbal teas angaphepha ukuphuza, kepha ngaso sonke isikhathi kungcono ukubuza nodokotela wakho kuqala.

Okuqukethwe yi-caffeine yeziphuzo ezidumile

Ikhofi, itiye, iziphuzo ezibandayo, iziphuzo zamandla nezinye iziphuzo ziqukethe amanani ahlukahlukene e-caffeine.

Nalu uhlu lokuqukethwe kwe-caffeine kwezinye iziphuzo ezivamile (, 18):

• Ikhofi: 60-200 mg nge-8 oz (240-ml) esebenza
• I-Espresso: 30-50 mg nge-1 oz (30-ml) ekhonzayo
• Umlingani we-Yerba: U-65-130 mg nge-8 oz (240-ml) esebenza
• Iziphuzo zamandla: 50-160 mg nge-8 oz (240-ml) ekhonzayo
• Itiye elibilisiwe: 20-120 mg nge-8 oz (240-ml) ekhonzayo
• Iziphuzo ezibandayo: 30-60 mg nge-12 oz (355-ml) esebenza
• Isiphuzo sikakhokho: 3-32 mg nge-8 oz (240-ml) ekhonzwayo
• Ubisi lukashokoledi: 2-7 mg nge-8 oz (240-ml) esebenza
• Ikhofi elingenamanzi: 2-4 mg nge-8 oz (240-ml) ekhonzayo

Qaphela ukuthi i-caffeine nayo iyatholakala kokunye ukudla. Isibonelo, ushokoledi ungaqukatha u-1-35 mg we-caffeine nge-ounce ngalinye (amagremu angama-28). Imvamisa, ushokoledi omnyama unokugxila okuphezulu (18).

Ngokwengeziwe, imishanguzo ethile efana nokuqeda izinhlungu ingaqukatha i-caffeine, futhi ifakwa kaningi kwizithasiselo, njengamaphilisi wokwehlisa isisindo kanye namamiksi wangaphambi kokuzivocavoca.

Qiniseka ukuthi ubuza nodokotela wakho uma ukhathazekile ngokuqukethwe yi-caffeine ekudleni kwakho.

Inani lekhofi elinekhofi, itiye, iziphuzo ezibandayo, iziphuzo zamandla nezinye iziphuzo liyahlukahluka. Ukudla okufana noshokoledi, imishanguzo ethile nezithasiselo ezahlukahlukene kaningi kuqukethe i-caffeine.

Okubalulekile

I-caffeine idla kakhulu emhlabeni jikelele. Kukhonjisiwe ukukhulisa amazinga wamandla, ukuthuthukisa ukugxila kanye nokukhulula ikhanda.

Yize i-caffeine inezinzuzo, iziphathimandla zezempilo zincoma ukuthi ubuke ukuphuza kwakho ngesikhathi ukhulelwe.

Ochwepheshe abaningi bayavuma ukuthi i-caffeine iphephile ngesikhathi sokukhulelwa uma kunqunyelwe ku-200 mg noma ngaphansi ngosuku. Lokhu kulingana cishe izinkomishi eziyi-1-2 (240-580 mL) zekhofi noma izinkomishi ezi-2-4 (540-960 mL) zetiye eline-caffeine.