Izimpawu ze-8 zokuhoxa kwe-Caffeine

-Delile

• 1. Ukuphathwa ikhanda
• 2. Ukukhathala
• 3. Ukukhathazeka
• 4. Ubunzima Ukugxila
• 5. Isimo Sokucindezeleka
• 6. Ukuthukuthela
• 7. Ukuthuthumela
• 8. Amandla Aphansi
• Ungazinciphisa Kanjani Izimpawu Zokuhoxa Ze-Caffeine
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-caffeine iyisidakamizwa se-psychoactive esisetshenziswa kakhulu emhlabeni.

Isebenza njengesistimu ye-nervous central stimulant, okusho ukuthi ithinta umsebenzi we-neural ebuchosheni futhi ikhulise ukuqapha ngenkathi inciphisa ukukhathala ().

Uma umzimba uncike ku-caffeine, ukuwususa ekudleni kungadala izimpawu zokuhoxa eziqala amahora angu-12-24 emva kokumisa i-caffeine.

Ukuhoxa kwe-caffeine wukuxilongwa okwaziwayo kwezokwelapha futhi kungathinta noma ngubani odla njalo i-caffeine.

Nazi izimpawu ezi-8 ezijwayelekile zokukhishwa kwe-caffeine.

1. Ukuphathwa ikhanda

Ukuphathwa ikhanda ngezinye zezimpawu ezivame ukubikwa zokuhoxa kwe-caffeine.

I-caffeine ibanga imithambo yegazi ebuchosheni ukuthi inciphise, okunciphisa ukuhamba kwegazi.

Ucwaningo oluthile lwathola ukuthi ama-250 mg nje (izinkomishi ezingaphansi kwezintathu zekhofi) anganciphisa ukugeleza kwegazi lobuchopho ngokungafika kuma-27% ().

Njengoba ukusetshenziswa kwe-caffeine kubangela ukuthi imithambo yegazi inciphe, ukunciphisa noma ukumisa ukudla kuvumela imithambo yegazi ukuthi ivuleke futhi yenyuse ukugeleza kwegazi kuya ebuchosheni.

Lokhu kuguqulwa okungazelelwe kokugeleza kwegazi kungadala ikhanda elibuhlungu lokuhoxa elingahluka ngobude nobukhali njengoba ubuchopho buzivumelanisa nokwanda kwegazi.

Ukuphathwa yikhanda kuzokwehla njengoba ubuchopho buzivumelanisa nalokhu kukhuphuka kokugeleza kwegazi.

Noma ukuhoxa kwe-caffeine kungadala ikhanda, i-caffeine isetshenziselwa ukwelapha izinhlobo ezithile zekhanda njenge-migraines.

I-caffeine isiza ukuthuthukisa amandla emithi yokudambisa izinhlungu futhi inciphise ubuhlungu bekhanda uma idliwe yodwa ().

Ukuqeda izimbangela ze-caffeine kwandisa ukugeleza kwegazi kuya ebuchosheni, okungadala ikhanda kwabanye abantu.

2. Ukukhathala

Abantu abaningi bathembela enkomishini yansuku zonke yekhofi ukuze ubanikeze amandla.

I-caffeine isiza ukukhulisa ukuqapha nokunciphisa ukukhathala ngokuvimba ama-receptors we-adenosine, i-neurotransmitter engakwenza uzizwe usozela ().

Kungakho futhi kufakazelwe ukuthi kuthuthukisa ukusebenza kwezemidlalo, kuthuthukise amandla futhi kunciphise ukukhathala okungapheli ().

Kodwa-ke, ukukhipha i-caffeine ekudleni kwakho kungaba nomphumela ohlukile, kubangele ukozela nokukhathala.

Isibonelo, ucwaningo olwenziwe kubathengi be-caffeine abangama-213 lubonise ukuthi ukuyeka i-caffeine amahora angu-16 kudale imizwa yokukhathala.

Ngaphezu kwalokho, labo ababedla i-caffeine nsuku zonke babenezimpawu ezinzima zokuhoxa, kufaka phakathi ukukhathala, kunalabo ababeyidla izikhathi ezimbalwa ngesonto ().

Ngokwengeziwe, imiphumela yayo evuselelayo ihlala kuphela kusistimu yakho cishe amahora amane kuya kwayisithupha, okungaholela ekutheni ufinyelele ezinkomishini eziningi zekhofi noma iziphuzo zamandla usuku lonke ukuze uhlale uqaphile.

Lokhu kungaholela ekudleni ngokweqile nasekuthembeleni ku-caffeine futhi kwenze izimpawu zokuhoxa zibe zimbi kakhulu.

Ikhofi lisebenza njengesikhuthazi emzimbeni futhi ukulunyulwa kwalo kungakwenza uzizwe ukhathele futhi uzele.

3. Ukukhathazeka

I-caffeine iyisikhuthazi esandisa ukushaya kwenhliziyo, umfutho wegazi kanye nama-hormone okucindezela i-cortisol ne-epinephrine ().

Kubantu abazwela nge-caffeine, inkomishi eyodwa nje yekhofi ingabenza bazizwe be-jittery futhi bekhathazekile.

Ngenkathi ukusebenzisa i-caffeine kungadala imizwa yokukhathazeka, ukusika nakho kungadala le miphumela emibi.

Ukukhathazeka kuyisifo esivame ukubikwa kubantu abahoxa ekusebenziseni i-caffeine ejwayelekile.

Umzimba ungancika kuwo ngokwengqondo nangokomzimba, ubangele imizwa yokukhathazeka.

Futhi, uma udla iningi le-caffeine yakho ngesoda noma ikhofi enoshukela, ukuncipha okungazelelwe koshukela kungenza ukukhathazeka okubangelwa ukuhoxiswa kwe-caffeine kube kubi kakhulu.

Izifundo zezilwane ziphakamisa ukuthi ukukhipha ushukela ngokuzumayo ekudleni ngemuva kwesikhathi eside sokushukela kungadala izimpawu zokukhathazeka ().

Umzimba ungancika kokubili ngokomzimba nangokwengqondo ku-caffeine. Lokhu kungaholela emizweni yokukhathazeka lapho uhoxa kuyo.

4. Ubunzima Ukugxila

Esinye sezizathu eziyinhloko abantu abakhetha ukudla i-caffeine ngesimo sekhofi, itiye noma iziphuzo zamandla ukukhulisa ukugxila.

Iziphuzo ezine-caffeine zivame ukusetshenziswa ngaphambi kokuhlolwa, imicimbi yezemidlalo noma izethulo ukwenza ngcono ukugxila.

I-caffeine inyusa amazinga e-adrenaline, i-hormone ekhiqizwa yizindlala ze-adrenal njengengxenye yokuphendula okujwayelekile komzimba ekucindezelekeni ().

Iphinde ikhulise umsebenzi we-excitatory neurotransmitters dopamine ne-norepinephrine ().

Le nhlanganisela yokusabela inyusa ukushaya kwenhliziyo nomfutho wegazi futhi ivuselele ubuchopho, kubangele ukuqwashisa okwengeziwe nokugxila okuthuthukile.

Ukuqeda i-caffeine kungaba nomthelela omubi ekugxileni njengoba umzimba wakho ulwela ukujwayela ukusebenza ngaphandle kwawo.

I-caffeine yandisa ukuhlushwa ngokwanda kwamazinga ama-neurotransmitters nama-hormone athile. Ukuyeka noma ukunciphisa izinto kungadala ukuthi ube nobunzima bokugxila emisebenzini ethile.

5. Isimo Sokucindezeleka

I-caffeine yaziwa kakhulu ngekhono layo lokukhuphula imizwa.

Yikhono lokuvimba i-adenosine akugcini ngokwandisa ukuqapha kepha futhi kutholakale ukuthi kuthuthukisa imizwa.

Ucwaningo olulodwa kubantu ababedla i-caffeine njalo lwathola ukuthi ukusebenzisa u-0.68 mg ngekhilogremu (1.5 mg ngekhilogremu) yesisindo somzimba kuholele esimeni esihle, uma kuqhathaniswa ne-placebo ().

Ngokwengeziwe, ucwaningo oluningi luxhumanise ukusetshenziswa kwe-caffeine ejwayelekile nengozi encishisiwe yokudangala.

Isibonelo, ucwaningo olukhulu kwabesifazane abangaphezu kuka-50 000 luthole ukuthi abesifazane abaphuza izinkomishi ezine noma ngaphezulu zekhofi ngosuku babenengozini ephansi engama-20% yokudangala kunabesifazane abaphuza ikhofi elincane noma abangaphuzi nhlobo ().

Imiphumela evuselelayo ye-caffeine ingaholela emizweni yenhlalakahle namandla akhuphukayo, aphela lapho ukudla kwe-caffeine kuphela ().

Ngalesi sizathu, imizwa yakho ingahle ishaye uma unquma ukuyeka i-caffeine.

I-caffeine ibangela ukuqapha okwandisiwe futhi ingakhuphula imizwa yenhlalakahle. Kubathengi abajwayelekile be-caffeine, ukusika kungaholela ekucindezelekeni.

6. Ukuthukuthela

Kuvamile ukuthi abaphuza ikhofi ejwayelekile babe ngama-cranky ngaphambi kwenkomishi yabo yasekuseni ye-joe.

I-caffeine esekhofi kungenzeka ukuthi iyimbangela yalo muzwa wokucasuka.

Ngoba ikhofi lihlala kuphela ohlelweni amahora amane kuya kwayisithupha, izimpawu ezinjengokuhoxa njengokucasuka zingenzeka ngemuva kokuphumula ebusuku ().

Abaphuza ikhofi bajwayele imiphumela ekhulisa imizwa ye-caffeine, kanye namandla abawatholayo.

Kwabanye, ukukhipha iziphuzo ezine-caffeine njengekhofi kubenza bacasuke futhi bagudluke.

Eqinisweni, kungaba nzima kubasebenzisi be-caffeine abasindayo ukunciphisa inani abalijwayele ngaphandle kokulimaza imizwa yabo.

Ocwaningweni olwenziwe kubantu abadala abangama-94 abancike kwi-caffeine, abangama-89% ababambe iqhaza babike ukuthi yize bebefuna ukunciphisa i-caffeine, abaphumelelanga emizamweni yabo ngenxa yezimpawu zokuhoxa, okubandakanya ukucasuka nentukuthelo ().

Abantu abathembele ku-caffeine ngokomzimba noma ngokwengqondo bangathola ukucasuka noma intukuthelo lapho bezama ukugwema lesi sikhuthazi.

7. Ukuthuthumela

Yize kungenjwayelekanga njengezinye izimpawu, labo abathembele kakhulu ku-caffeine bangathola ukuthuthumela ezimweni zokuhoxa kwe-caffeine.

Njengoba i-caffeine iyisistimu yezinzwa evuselelayo, imiphumela emibi ejwayelekile yokuphuza ngokweqile ifaka phakathi ukuzizwa ujittery noma ukhathazekile nokuba nezandla ezixegayo ().

Eqinisweni, labo abanezinkinga zokukhathazeka bavame ukwelulekwa ngokudla i-caffeine ukugwema imizwa eba mibi yokukhathazeka ().

Kodwa-ke, kubantu abadla inani elikhulu le-caffeine nsuku zonke, ukuyeka ukubanda okubandayo nakho kungaholela ekuthuthumeleni.

Ukudlidlizela okuhlobene nokuhoxa kwe-caffeine uqobo kwenzeka ezandleni futhi kufanele kuhlale izinsuku ezimbili kuya kweziyisishiyagalolunye kuphela.

Uma uhlangabezana nokuthuthumela kwesandla okuhlala isikhathi eside kunezinsuku eziyisishiyagalolunye, thintana nodokotela wakho ukukhipha ezinye izimbangela.

Kokubili ukusebenzisa i-caffeine eningi kakhulu nokuhoxa kwe-caffeine kungadala ukuthuthumela kwesandla kubantu abathile.

8. Amandla Aphansi

Iningi lawo wonke umuntu odla iziphuzo ezine-caffeine nokudla ufuna indlela yokuthuthukisa amazinga wamandla asilelayo.

Izindlela zokuphila ezinjengokungalali kahle, imisebenzi edingayo kanye nokudla okungenampilo kungadonsa amandla, kubangele abantu abaningi ukuthi bathole imithombo yamandla yangaphandle efana nekhofi neziphuzo zamandla ukuzivuselela.

Iziphuzo ezine-caffeine zivame ukusetshenziswa njenge-crutch ukuletha amandla adingekayo ukukwenza usuku lonke noma ukuvala isikhala sokungalali.

Ukufaka inkomishi yekhofi noma isiphuzo samandla kukhulisa ukugxila, kukhuphula izinga lokushaya kwenhliziyo futhi kukhuphule ushukela wegazi, okuholele kwimizwa yokwanda kwamandla omzimba nangokwengqondo.

Le miphumela oyifunayo ingaholela ekuthembekeni kwe-caffeine, idale isidingo se-caffeine eyengeziwe ukukhiqiza ukukhuphula amandla okufanayo ().

Kungakho amandla aphansi eyisikhalazo esivamile sabantu abanciphisa noma abaqeda i-caffeine.

I-caffeine iyisikhuthazi esidala amandla, ukuqapha nokugxila. Ukuhoxa kungahle kudale amandla aphansi kwabanye abantu.

Ungazinciphisa Kanjani Izimpawu Zokuhoxa Ze-Caffeine

Izimpawu zokuhoxa kwe-caffeine kufanele zigcine phakathi kwezinsuku ezimbili noma eziyisishiyagalolunye kuphela, lapho ubukhulu bezimpawu zivela emahoreni angama-24-51 ngemuva kokunqunywa kwe-caffeine ().

Yize lezi zimpawu zivame ukuhlala isikhashana, zingangakhululeki futhi zenze impilo ibe nzima.

Ngenhlanhla, kunezindlela zokunciphisa amathuba okuhlangabezana nale miphumela emibi.

Zama amathiphu alandelayo ukunciphisa noma ukugwema ngokuphelele izimpawu zokuhoxa kwe-caffeine.

• Nciphisa kancane: Ukuyeka ukubanda okubandayo kungashaqisa umzimba futhi kwenze izimpawu zokuhoxa zibe zimbi kakhulu. Ukulunyulwa kancane kancane kwe-caffeine kunganciphisa amathuba okuba nemiphumela engemihle.
• Nciphisa iziphuzo ezine-caffeine: Uma ujwayele ukuphuza ikhofi eligcwele amandla, qala ukuphuza uhhafu we-decaf, ikhofi elijwayelekile elihhafu ukuze unciphise kancane ukuncika kwakho. Okungcono kakhulu, shintsha enye yekhofi yakho ukuthola itiye elinamakhambi. Thenga itiye elinamakhambi online.
• Hlala u-hydrated: Ukuphuza amanzi anele kubalulekile lapho usika i-caffeine. Ukwehla kwamanzi emzimbeni kungazenza zibe zimbi izimpawu zokuhoxa, njengekhanda nokukhathala ().
• Lala ngokwanele: Ukuze ulwe nokukhathala, zama ukuthola amahora wokuncoma ayisikhombisa kuya kwayisishiyagalolunye okulala ubusuku ngabunye ().
• Thuthukisa amandla ngokwemvelo: Uma amazinga akho wamandla esethole ukushaya ngemuva kokuyeka i-caffeine, zama ukufaka imithombo yamandla yemvelo njengokuzivocavoca umzimba, ukudla okunomsoco omningi namasu okunciphisa ingcindezi esimisweni sakho.

Okusemqoka

I-caffeine iyisikhuthazi esisetshenziswa kakhulu esingadala izimpawu ezifana nokuhoxa kwabanye.

Ukuhoxa kwe-caffeine kungenzeka kunoma ngubani odla njalo i-caffeine bese eyeka ukusetshenziswa kwayo ngokungazelelwe.

Izimpawu ezijwayelekile zifaka ikhanda, ukukhathala, amandla aphansi, ukucasuka, ukukhathazeka, ukugxila okuncane, imizwa yokudangala nokuzamazama, okungahlala noma kuphi kusuka ezinsukwini ezimbili kuya kweziyisishiyagalolunye.

Ngokujabulisayo, kunezindlela zokunciphisa lezi zimpawu, kufaka phakathi ukunciphisa i-caffeine kancane kancane, ukuhlala unamanzi amaningi, ukuthola ukulala okuningi nokuthola izindlela zokukhulisa amandla akho ngokwemvelo.

Yize ukuhoxa kwe-caffeine kungabonakala kungabekezeleleki ekuqaleni, lokhu kusabela kwesikhashana kumane nje kuyindlela esendleleni yokunciphisa ukuncika kwakho.