Ingabe i-Caffeine ikuguqula ube yi-Monster?

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Noma nini lapho udinga ukuletha umdlalo wakho we-A emsebenzini noma empilweni, ungafinyelela isikhali sakho esingeyona imfihlo endlini yakho yekhofi. Kunhlolovo ye-Shape.com yabafundi abangu-755, cishe uhhafu wenu uvumile ukuthi uphuze ikhofi eliningi kunokuvamile (kufika ezinkomishi ezimbili) lapho udinga ukuhlala uqaphile, ugxilile, futhi ukhiqiza. Futhi ngenkathi ukukhuphuka kwe-caffeine kungabonakala kusiza ukulwa nengcindezi ekuqaleni, kungahle kukushukumisele nokuthi usheshe kakhulu futhi uthukuthele kakhulu (ngokujulile, kungani uhlanya?), Okungagcina sekonakalise ukusebenza kwakho.

Uma uzizwa unengcindezi enkulu yokwenza ngokwengqondo noma ngokomzimba, umzimba wakho uqala ukukhiqiza i-cortisol, i-hormone eyinhloko yokucindezeleka. Lokho kuzwakala kubi, kodwa i-cortisol ayisona isitha. Siyayidinga ukuthi isebenze, ikakhulukazi ngezikhathi lapho kubalulekile ukuthatha isinyathelo ngokushesha futhi sibe namasu, okuchaza ukuthi kungani abantu abaningi baseMelika bengaba imilutha yengcindezi. Lokhu mhlawumbe kubonakala kungukuhlanya, kepha ukucindezela kuvame ukukusiza ukuba usebenze ngezinsuku ezinzima kakhulu emsebenzini. Faka i-caffeine emixubeni ukuze uthole amandla athe xaxa, futhi ungazizwa unganqandeki-noma mhlawumbe njengesitimela esibalekayo.

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"I-caffeine ingesinye sezikhuthazi eziphephe kakhulu laphaya," kusho uChristopher N. Ochner, PhD, uprofesa osizayo e-Icahn School of Medicine eNtabeni iSinayi. Kodwa nakuba inani elilinganiselwe lingasiza ukuthuthukisa ukugxilisa ingqondo, okuningi kakhulu kuzophazamisa ukugxila kwakho. "Ngeshwa, noma isiphi isikhuthazi sihamba nomphumela oseceleni wokukhathazeka, okusobala ukuthi kumosha ukuhlunga kwakho," kuchaza u-Ochner. "I-caffeine ikakhulukazi ingakwenza ube ne-jittery, uvalo, futhi ukhathazeke, okungathatha amandla akho okucabanga."

Futhi akuthathi okuningi ukungcola nge-mojo yakho yengqondo. Uma ungakujwayele ukuphuza ikhofi (noma ngaphezulu kwenkomishi yakho yasekuseni yokuvuka), njengoba izinkomishi ezimbili zingadala umuzwa wangempela wokukhathazeka kwabanye abantu, kusho uRoberta Lee, MD, umbhali we Isixazululo Esikhulu Sokucindezeleka kanye nosihlalo wesifazane womnyango we-Integrative Medicine eNtabeni iSinayi iBeth Israel. Uthi: “I-caffeine yenza abantu bathukuthele, futhi uma kakade ungumuntu okhathazekile, izomane iwufake uphethiloli emlilweni.”

Izimo uma ungazizwa uzithanda wena lapho uku-sauce yeJava, kungenzeka ukuthi uqinisile. "Ukuzibona kwakho nabanye, nokuthi lezo zinto zihlobana kanjani kungathinteka, ngakho-ke ungaphendula izinto ngokuhlukile futhi ucabange ngomhlaba okuzungezile," kusho u-Ochner. "Kungenzeka futhi ukuthi uzenyeze kakhulu futhi ungabi nethemba elihle."

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Okuxakayo ukuthi, ucabanga ukuthi ukucwiliswa kubhontshisi wekhofi kukwenza isisebenzi esiphelele, kodwa empeleni kukwenza iqhawe elidume kakhulu ehhovisi futhi uzishintshe wena-hhayi nje ngokwengqondo.

Ngaphandle kokukwenza uqine kakhulu, i-caffeine ingase futhi yonakalise ukusebenza okuvamile komzimba wakho. "ICortisol yandisa ukukhiqizwa kukashukela emzimbeni," kusho uLee. "Ngokweqile, ushukela ubangela ukuthi kukhishwe i-insulin, kanti uma i-insulin ifihliwe isikhathi eside, yandisa ukuvuvukala, okungenye yezinto zokwakha izifo ezingalapheki."

Iphinde ivimbele ukumuncwa kwe-amino acid ezolisayo ebizwa nge-adenosine, ekhombisa ubuchopho ukwehlisa amazinga wamandla futhi ikhuthaze ukulala, phakathi kweminye imisebenzi, yingakho kungaba nzima ukuthola ubuthongo obuthokomele ezinsukwini lapho usudle okuningi ye-caffeine noma ubenenkomishi esondele kakhulu ngesikhathi sokulala. Ngokwengeziwe, i-caffeine ingakhulisa ukukhishwa kwe-cortisol kusistimu yakho, engakhuphula ukuvuvukala okungaholela ekutholeni isisindo, ikakhulukazi esizungeze isisu, kusho u-Lee. Ngakho-ke noma unekhofi elimnyama elinekhalori elinguziro, ukulihlanganisa ne-cortisol egeleza njalo kungase kwengeze amayintshi okhalo lwakho.

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Indlela ehlakaniphile yokunqoba ingcindezi futhi ikhiqize

Kungaba nzima ukusola ikhofi ngokukubeka onqenqemeni uma ukujabulela kakhulu, kepha intambama yakho ye-vanilla latte ingaba yingubo yokuphepha yamanga. "Ukufinyelela okuthile ojwayelene nakho, njengekhofi, kukunikeza ukunethezeka nomuzwa wokulawula lapho uzwa sengathi kuyakulahlekela," kuchaza u-Ochner. Njengoba kungase kunikeze impumuzo yesikhashana nje ngenkathi ukhulisa ukukhathazeka kwakho, landela lezi zinyathelo ukuze wenze i-nix nerve futhi ikusize wenze okusemandleni akho usuku lonke.

1. Namathela esimisweni sakho esivamile. Jabulela inkomishi yakho yasekuseni (noma ezimbili) yekhofi, itiye, nanoma yikuphi ukulungiswa kwe-caffeine okujwayele, ikakhulukazi ngezinsuku zokucindezeleka okukhulu. "Uma ushintshela izinto ku-akhawunti yengcindezi, mhlawumbe uzokwenza izinto zibe zimbi kakhulu," kusho u-Ochner. "Umzimba ujwayela ukujwayela. Uma uwushintsha, uzoba nempendulo." Ngakho-ke uma uvame uku-oda i-grande Americano, ungaceli i-venti ngoba unesethulo esibalulekile.

2. Ungalokothi udilize ikhofi okwamanje. Uma ufuna ukuzikhipha kwi-caffeine, kwenze kancane hhayi ngesonto lapho uzokwenyuselwa khona. Ucwaningo lwamuva olushicilelwe ku- Ijenali yocwaningo lweCaffeine iqinisekisa lokho abaningi abebekwazi ngaso sonke isikhathi: I-caffeine iyisidakamizwa, futhi ukuphuma kuyo kungaba kubi. Ngemva kokuhlaziya "ukuphazamiseka kokusetshenziswa kwe-caffeine" ezifundweni eziyisishiyagalolunye ezishicilelwe ngaphambilini mayelana nokuthembela ku-caffeine, abacwaningi bathola ukuthi abantu abathembele ku-caffeine bangase bahlupheke ngenxa yezimpawu zokuhoxiswa ezifana nokuyaluza nokukhathazeka lapho bengawondli ukulutheka kwabo.

3. Phumula kahle ebusuku. Uma ufuna ukukhanya ngosuku olulandelayo, vala i-laptop yakho nezinkophe zakho. "Uma ungalali kahle, usuvele ungemuva kwebhola lesishiyagalombili ngakusasa ngaphambi kokuthi uphuze ikhofi," kusho u-Ochner.

4. Yidla ukudla kwangempela. Uma ukucindezeleka kukunikeza ama-munchies, zenzele umusa futhi uqhelelane namaswidi, okuthe amaphesenti angu-17 abafundi be-Shape.com athe bafinyelele kuwo lapho befafazwa. Esikhundleni sokulandela ushukela ophezulu (kanye nokuphahlazeka), khetha ukudla okuzogcina amazinga akho wamandla, njengama-carbohydrate ayinkimbinkimbi njengezinhlamvu eziphelele kanye namaprotheni angenalutho.

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