Imiphumela emibi engu-9 yeCaffeine Eningi kakhulu

-Delile

• 1. Ukukhathazeka
• 2. Ukuqwasha
• Izinkinga Zokugaya
• 4. Ukuwohloka Kwemisipha
• 5. Umlutha
• 6. Umfutho Wegazi Ophezulu
• 7. Isilinganiso Senhliziyo Esisheshayo
• 8. Ukukhathala
• 9.Ukuchama njalo nokuphuthuma
• Okusemqoka

Ikhofi netiye yiziphuzo ezinempilo ngendlela emangalisayo.

Izinhlobo eziningi ziqukethe i-caffeine, into engakhuphula imizwa yakho, imetabolism nokusebenza kwengqondo nasemzimbeni (, 2,).

Ucwaningo luye lwabonisa nokuthi kuphephile kubantu abaningi uma bedliwe ngamanani aphansi ukuya kokulinganisela ().

Kodwa-ke, imithamo ephezulu ye-caffeine ingaba nemiphumela emibi futhi iyingozi.

Ucwaningo lukhombisile ukuthi izakhi zakho zofuzo zinethonya elikhulu ekukubekezeleleni kwakho. Abanye bangadla i-caffeine eningi kakhulu kunabanye ngaphandle kokuthola imiphumela emibi (,).

Ngaphezu kwalokho, abantu abangajwayele ukwenza i-caffeine bangathola izimpawu ngemuva kokudla lokho okuvame ukubhekwa njengomthamo olinganiselayo (,).

Nayi imiphumela emibi engu-9 ye-caffeine eningi kakhulu.

1. Ukukhathazeka

I-caffeine yaziwa ngokwandisa ukuqapha.

Isebenza ngokuvimba imiphumela ye-adenosine, ikhemikhali yobuchopho ekwenza uzizwe ukhathele. Ngasikhathi sinye, kubangela ukukhishwa kwe-adrenaline, ihomoni "yokulwa noma yokubaleka" ehambisana namandla akhuphukile ().

Kodwa-ke, ngemithamo ephakeme, le miphumela ingabonakala kakhulu, iholele ekukhathazekeni nasekutheni.

Eqinisweni, ukukhathazeka okubangelwa yi-caffeine kungenye yama-syndromes amane ahlobene ne-caffeine abhalwe ku-Diagnostic and Statistical Manual of Mental Disorders (DSM), ekhishwa yi-American Psychiatric Association.

Ukufakwa okuphezulu kakhulu kwansuku zonke kwe-1,000 mg noma ngaphezulu ngosuku kubikwe ukuthi kubangela ukwethuka, i-jitteriness kanye nezimpawu ezifanayo kubantu abaningi, kanti noma ukudla okulingene kungaholela emiphumeleni efanayo kubantu abazwela i-caffeine (9,).

Ngokwengeziwe, imithamo enesizotha ikhonjisiwe ukuthi ibangela ukuphefumula okusheshayo futhi ikhuphule amazinga okuxineka lapho isetshenziswa ngasikhathi sinye (,).

Ucwaningo olulodwa emadodeni angama-25 aphilile lwathola ukuthi labo abadle cishe u-300 mg we-caffeine babhekana nokucindezeleka okuphindwe kabili kwalabo abathatha i-placebo.

Kuyathakazelisa ukuthi amazinga okuxineka ayefana phakathi kwabathengi be-caffeine abavamile nabangavamile, okuphakamisa ukuthi i-compound ingaba nomphumela ofanayo emazingeni okuxineka noma ngabe uyayiphuza ().

Noma kunjalo, le miphumela ingeyokuqala.

Okuqukethwe yi-caffeine yekhofi kuyahlukahluka kakhulu. Ukuze uthole inkomba, ikhofi elikhulu ("elikhulu") e-Starbucks liqukethe cishe u-330 mg we-caffeine.

Uma uqaphela ukuthi uvame ukuzwa uvalo noma i-jittery, kungaba umqondo omuhle ukubheka ukudla kwakho kwe-caffeine bese uyanciphisa.

Isifinyezo: Yize
amanani aphansi kuya kokulinganisela we-caffeine angakhuphula ukuqapha, amanani amakhulu kungenzeka
kuholele ekukhathazekeni noma ekuqineni. Bheka impendulo yakho ukuze unqume
kungakanani ongakubekezelela.

2. Ukuqwasha

Ikhono likaCaffeine lokusiza abantu ukuba bahlale bephapheme ngenye yezimfanelo zalo eziyigugu kakhulu.

Ngakolunye uhlangothi, i-caffeine eningi kakhulu ingenza kube nzima ukulala ngokwanele kokubuyisela esimweni esifanele.

Ucwaningo luthole ukuthi ukudla okuphezulu kwe-caffeine kubonakala kukhulisa isikhathi esithathayo ukulala. Kunganciphisa nesikhathi sokulala esiphelele, ikakhulukazi kubantu abadala (,).

Ngokuphambene nalokho, inani eliphansi noma elilinganisiwe le-caffeine alibonakali lithinta ukulala kakhulu kubantu ababhekwa "njengabalele kahle," noma ngisho nalabo abane-insomnia ().

Ungahle ungaboni ukuthi i-caffeine eningi iphazamisa ukulala kwakho uma ulibukela phansi inani le-caffeine oyisebenzisayo.

Yize ikhofi netiye kuyimithombo ye-caffeine egxile kakhulu, itholakala nakwisoda, ukhokho, iziphuzo zamandla nezinhlobo eziningana zemithi.

Isibonelo, isibhamu samandla singaqukatha kuze kufike ku-350 mg we-caffeine, kuyilapho ezinye iziphuzo zamandla zinikela ngokukhipha okungu-500 mg ngekani ngalinye ().

Okubalulekile, inani le-caffeine ongalidla ngaphandle kokuthinta ukulala kwakho lizoya ngofuzo lwakho nezinye izinto.

Ngaphezu kwalokho, i-caffeine edliwe ngemuva kosuku ingaphazamisa ukulala ngoba imiphumela yayo ingathatha amahora ambalwa ukuphela.

Ucwaningo lukhombisile ukuthi ngenkathi i-caffeine ihlala kusistimu yakho isikhathi esingamahora amahlanu, isikhathi singahle sisuke ehoreni elilodwa nohhafu siye emahoreni ayisishiyagalolunye, kuya ngomuntu ().

Ucwaningo oluthile luphenye ukuthi isikhathi sokungeniswa kwe-caffeine sikuthinta kanjani ukulala. Abaphenyi banikeze abantu abadala abangu-12 abaphilile abangu-400 mg we-caffeine amahora ayisithupha ngaphambi kokulala, amahora amathathu ngaphambi kokulala noma ngaphambi kokulala.

Kokubili isikhathi esithathe wonke amaqembu amathathu ukuzumeka nesikhathi abasichithe bephapheme ebusuku sikhule kakhulu ().

Le miphumela iphakamisa ukuthi kubalulekile ukunaka kokubili inani nesikhathi se-caffeine ukuze uthuthukise ukulala kwakho.

Isifinyezo: I-caffeine ingakwazi
ukukusiza ukuthi uhlale uphapheme emini, kepha kungathinta kabi ukulala kwakho
ikhwalithi nobungako. Nciphisa ukusetshenziswa kwakho kwe-caffeine ntambama
ukugwema izinkinga zokulala.

Izinkinga Zokugaya

Abantu abaningi bathola ukuthi inkomishi yekhofi yasekuseni isiza ukuhambisa amathumbu abo.

Umphumela wekhofi we-laxative ubangelwe ukukhishwa kwe-gastrin, i-hormone esiswini esikhiqiza esheshisa umsebenzi kukholoni. Ngaphezu kwalokho, ikhofi eline-decaffeinated likhonjisiwe ukuthi likhiqize impendulo efanayo (,,).

Kodwa-ke, i-caffeine uqobo lwayo futhi ibukeka ikhuthaza ukunyakaza kwamathumbu ngokwanda kwe-peristalsis, izingqinamba ezihambisa ukudla ngomgudu wakho wokugaya ukudla ().

Njengoba kunikezwe lo mphumela, akumangazi ukuthi imithamo emikhulu ye-caffeine ingaholela ezansi noma ngisho nohudo kwabanye abantu.

Yize iminyaka eminingi ikhofi bekukholelwa ukuthi lidala izilonda zesisu, isifundo esikhulu sabantu abangaphezu kwe-8,000 asitholanga ukuxhumana phakathi kwalaba ababili ().

Ngakolunye uhlangothi, ezinye izifundo ziphakamisa ukuthi iziphuzo ezine-caffeine zingasibhebhethekisa isifo se-reflux se-gastroesophageal (GERD) kwabanye abantu. Lokhu kubonakala kuyiqiniso ikakhulukazi ngekhofi (,,).

Esifundweni esincane, lapho abantu abadala abahlanu abaphile kahle bephuza amanzi ane-caffeine, bathola ukuphumula kwemisipha egcina okuqukethwe yisisu kunganyukeli emqaleni - uphawu lwe-GERD ().

Njengoba ikhofi lingaba nemiphumela emikhulu ekusebenzeni kokugaya ukudla, ungahle uthande ukunciphisa inani ophuzayo noma ushintshele kulo itiye uma uhlangabezana nezinkinga ezithile.

Isifinyezo: Yize incane
amanani ekhofi alinganiselayo angathuthukisa ukuhamba kwesisu, imithamo emikhulu ingaholela
ukukhulula izihlalo noma i-GERD. Ukunciphisa ukuphuza kwakho ikhofi noma ukushintshela etiyeni kungenzeka
kuzuzisa.

4. Ukuwohloka Kwemisipha

I-Rhabdomyolysis yisimo esibi kakhulu lapho imicu yemisipha eyonakele ingena egazini, okuholela ekuhlulekeni kwezinso nezinye izinkinga.

Izimbangela ezivamile ze-rhabdomyolysis zifaka ukuhlukumezeka, ukutheleleka, ukusetshenziswa kabi kwezidakamizwa, ukukhathazeka kwemisipha nokulunywa yizinyoka ezinobuthi noma izinambuzane.

Ngaphezu kwalokho, kube nemibiko eminingana ye-rhabdomyolysis ehlobene nokudla ngokweqile kwe-caffeine, yize lokhu kungavamile (,,,).

Kwesinye isikhathi, owesifazane waba nesicanucanu, ukuhlanza nomchamo omnyama ngemuva kokuphuza ama-ounces angama-32 (ilitha elilodwa) lekhofi equkethe cishe u-565 mg we-caffeine. Ngenhlanhla, walulama ngemuva kokuphathwa ngemithi nangamanzi ().

Okubalulekile, lokhu kungumthamo omkhulu we-caffeine ongayisebenzisa esikhathini esifushane, ikakhulukazi kumuntu ongayijwayele noma ozwela kakhulu emiphumeleni yawo.

Ukuze unciphise ubungozi be-rhabdomyolysis, kungcono ukunciphisa ukudla kwakho kube cishe ngama-250 mg we-caffeine ngosuku, ngaphandle kokuthi ujwayele ukusebenzisa okuningi.

Isifinyezo: Abantu bangahle
Thuthukisa i-rhabdomyolysis, noma ukuwohloka kwemisipha eyonakele, ngemuva kokungena
amanani amaningi e-caffeine. Nciphisa ukudla kwakho ku-250 mg ngosuku uma uku
ungaqiniseki ngokubekezelelana kwakho.

5. Umlutha

Naphezu kwazo zonke izinzuzo zezempilo ze-caffeine, akunakuphikwa ukuthi ingahle ibe umkhuba.

Ukubuyekezwa okuningiliziwe kuphakamisa ukuthi yize i-caffeine icuphe amakhemikhali athile obuchopho ngokufana nendlela enza ngayo i-cocaine nama-amphetamine, akubangeli ukulutha okudala ngendlela lezi zidakamizwa ezenza ngayo).

Kodwa-ke, kungaholela ekuthembekeni ngokwengqondo noma ngokomzimba, ikakhulukazi kumithamo ephezulu.

Kokunye ukuhlola, abantu abangu-16 ababevame ukusebenzisa i-caffeine ephezulu, elinganiselayo noma abangenayo babambe iqhaza esivivinyweni segama ngemuva kokuhamba ngaphandle kwe-caffeine ubusuku bonke. Abasebenzisi be-caffeine abaphezulu kuphela abakhombise ukuchema kwamagama ahlobene ne-caffeine futhi babe nezifiso ezinamandla ze-caffeine ().

Ngokwengeziwe, imvamisa yokudla kwe-caffeine kubonakala idlala indima ekuthembekeni.

Kwesinye isifundo, abasebenzisi be-caffeine abangama-213 bagcwalisa imibuzo ngemuva kokuhamba amahora angu-16 bengayisebenzisanga. Abasebenzisi bansuku zonke babenokwanda okukhulu ekhanda, ukukhathala nezinye izimpawu zokuhoxa kunabasebenzisi abangewona nsuku zonke ().

Noma ngabe ikhompiyutha ibonakala ingabangeli ukulutha ngokweqiniso, uma uhlala uphuza ikhofi eliningi noma ezinye iziphuzo ezine-caffeine, kunethuba elihle kakhulu lokuthi ungancika emiphumeleni yalo.

Isifinyezo: Ukuhamba ngaphandle
I-caffeine amahora amaningana ingaholela ekuhoxisweni ngokwengqondo noma ngokomzimba
izimpawu kulabo abadla inani elikhulu nsuku zonke.

6. Umfutho Wegazi Ophezulu

Sekukonke, i-caffeine ibonakala ingakhuphuli ubungozi besifo senhliziyo noma sohlangothi kubantu abaningi.

Kodwa-ke, kukhonjisiwe ukuthi kuphakamisa umfutho wegazi ezifundweni eziningana ngenxa yomphumela wayo wokuvuselela ohlelweni lwezinzwa (,,,).

Umfutho wegazi ophakeme uyingcuphe yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi ngoba kungalimaza imithambo ngokuhamba kwesikhathi, kuvimbele ukugeleza kwegazi liye enhliziyweni yakho nasebuchosheni.

Ngenhlanhla, umphumela we-caffeine ekucindezelekeni kwegazi ubonakala ungowesikhashana. Futhi, kubonakala kunethonya elinamandla kubantu abangasetshenziswanga ukukudla.

Ukudla okuphezulu kwe-caffeine kukhonjisiwe futhi ukukhuphula umfutho wegazi ngesikhathi sokuzivocavoca kubantu abaphilile, nakwalabo abanomfutho wegazi ophakeme kancane (,).

Ngakho-ke, ukunaka umthamo nesikhathi se-caffeine kubalulekile, ikakhulukazi uma usuvele une-high blood pressure.

Isifinyezo: I-caffeine ibonakala
ukukhuphula umfutho wegazi lapho usetshenziswa ngamanani aphezulu noma ngaphambi kokuzivocavoca, njenge
nakubantu abangavamile ukuyidla. Kepha lo mphumela ungahle ube wesikhashana,
ngakho-ke kungcono ukuqapha impendulo yakho.

7. Isilinganiso Senhliziyo Esisheshayo

Imiphumela yokuvuselela yokudla okuphezulu kwe-caffeine ingadala ukuthi inhliziyo yakho ishaye ngokushesha.

Kungase futhi kuholele ekushintsheni kwesigqi senhliziyo, okuthiwa i-atrial fibrillation, okuye kwabikwa ngayo kubantu abasha abaphuza iziphuzo zamandla eziqukethe imithamo ephezulu kakhulu ye-caffeine ().

Kokunye ukufundwa, owesifazane othathe umthamo omkhulu we-caffeine powder namaphilisi ngesikhathi ezama ukuzibulala waba nesifo senhliziyo esisheshayo, ukwehluleka kwezinso nezinye izindaba ezibucayi zezempilo ().

Kodwa-ke, lo mphumela ubonakala ungekho kuwo wonke umuntu. Ngempela, ngisho nabanye abantu abanezinkinga zenhliziyo bangakwazi ukubekezelela inani elikhulu le-caffeine ngaphandle kwemiphumela emibi.

Kocwaningo olulodwa olulawulwayo, lapho iziguli ezingama-51 zokuhluleka kwenhliziyo zisebenzisa i-100 mg ye-caffeine ngehora amahora amahlanu, amazinga ezinhliziyo zawo kanye nesigqi sahlala sijwayelekile ().

Akunandaba nemiphumela yocwaningo exubekile, uma ubona noma yiluphi ushintsho ekushayeni kwenhliziyo yakho noma isigqi ngemuva kokuphuza iziphuzo ezine-caffeine, cabanga ukunciphisa ukudla kwakho.

Isifinyezo: Ukweqiwa okukhulu kwe-
i-caffeine ingakhuphula izinga lokushaya kwenhliziyo noma isigqi kwabanye abantu. Le miphumela iyavela
ukwehluka kakhulu kumuntu nomuntu. Uma uzizwa, cabanga ukunciphisa i-
ukudla.

8. Ukukhathala

Ikhofi, itiye nezinye iziphuzo ezine-caffeine ziyaziwa ukukhulisa amazinga kagesi.

Kodwa-ke, zingaba nomphumela ohlukile ngokuholela ekukhathaleni okuphindayo ngemuva kokuthi i-caffeine ishiye isistimu yakho.

Ukubuyekezwa okukodwa kwezifundo ezingama-41 kutholakale ukuthi yize iziphuzo ezinamandla ezine-caffeine zandisa ukuqapha nokuthuthuka kwemizwa amahora amaningi, ababambiqhaza babevame ukukhathala kakhulu kunokujwayelekile ngosuku olulandelayo ().

Vele, uma uqhubeka uphuza i-caffeine eningi usuku lonke, ungagwema umphumela obuyayo. Ngakolunye uhlangothi, lokhu kungathinta amandla akho okulala.

Ukukhulisa izinzuzo ze-caffeine emandleni nokugwema ukukhathala okubuyile, kudle ngokulinganisela kunokulinganisa okuphezulu.

Isifinyezo: Yize
i-caffeine inikeza amandla, ingaholela ekukhathaleni lapho imiphumela yayo
ukuguga. Cabanga ngokudla okuphakathi kwe-caffeine ukusiza ukunciphisa ukukhathala okuphindayo.

9.Ukuchama njalo nokuphuthuma

Ukwanda kokuchama kungumphumela ojwayelekile ohlangothini lokudla okuphezulu kwe-caffeine ngenxa yemiphumela yokuvuselela eyinkimbinkimbi esinyeni.

Kungenzeka ukuthi uqaphele ukuthi udinga ukuchama njalo uma uphuza ikhofi noma itiye eliningi kunokujwayelekile.

Ucwaningo oluningi olubheka imiphumela yenkompo kwimvamisa ye-urinary igxile kubantu asebekhulile nalabo abanezikhwebu ezingasebenzi ngokweqile noma ukungasebenzi (,,).

Kokunye ukuhlola, abantu abasebasha abayi-12 abaneminyaka ephakathi nendawo abanezinye ezingasebenzi ngokweqile abadle u-2 mg we-caffeine ngekhilogremu ngalinye (4.5 mg ikhilogremu) yesisindo somzimba nsuku zonke babone ukwanda okuphawulekayo kumvamisa womchamo nokuphuthuma ().

Kumuntu onesisindo esingamakhilogremu angama-68, lokhu kungalingana no-300 mg we-caffeine ngosuku.

Ngaphezu kwalokho, ukudla okuphezulu kungakhuphula amathuba okuba nokungazibambi kwabantu abanezinye ezinempilo.

Ucwaningo olulodwa olukhulu lubheke imiphumela yokudla okuphezulu kwe-caffeine ngokungazibambi kwabesifazane abangaphezu kwama-65,000 ngaphandle kokuzibamba.

Labo abadle ngaphezu kwe-450 mg nsuku zonke babenobungozi obungeziwe bokungalawuleki, uma kuqhathaniswa nalabo abadle ngaphansi kuka-150 mg ngosuku ().

Uma uphuza iziphuzo eziningi ezine-caffeine futhi uzizwa sengathi ukuchama kwakho kuvame kakhulu noma kuyaphuthuma kunokuba kufanele, kungaba umqondo omuhle ukunciphisa ukudla kwakho ukuze ubone ukuthi izimpawu zakho ziyathuthuka yini.

Isifinyezo: I-caffeine ephezulu
Ukudla kuye kwaxhunyaniswa nokwanda kwemvamisa yomchamo nokuphuthuma kokuningi
izifundo. Ukunciphisa ukudla kwakho kungathuthukisa lezi zimpawu.

Okusemqoka

Ukudla okune-caffeine ekhanyayo kuya kokulinganisela kubonakala kunikeza izinzuzo zezempilo ezihehayo kubantu abaningi.

Ngakolunye uhlangothi, imithamo ephezulu kakhulu ingaholela emiphumeleni emibi ephazamisa impilo yansuku zonke futhi ingadala nezinkinga ezinkulu zempilo.

Yize izimpendulo zehluka kuye ngomuntu, imiphumela yokudla okuphezulu ikhombisa ukuthi okuningi akusikho okungcono.

Ukuze uthole izinzuzo ze-caffeine ngaphandle kwemiphumela engathandeki, yenza ukuhlolwa okuthembekile kokulala kwakho, amazinga wamandla nezinye izinto ezingathinteka, futhi unciphise ukudla kwakho uma kudingeka.