Kusho Ukuthini Ukulangazelela Kwami Ikhofi?

-Delile

• Kungani ngifisa ikhofi?
• 1. Umkhuba wokuphuza ikhofi
• 2. Ukubhekana nokucindezeleka
• 3. Amazinga wensimbi aphansi
• 4. Izifiso ze-Pica kanye ne-olfactory
• 5. Ukugwema izimpawu zokuhoxa njengokuphathwa yikhanda
• 6. Kusezakhiweni zakho zofuzo
• 7. Ukuncika kwe-caffeine
• Isebenza kanjani ikhofi?
• Izinzuzo zekhofi (zisekelwa yisayensi)
• Izithiyo ekuphuzeni ikhofi (nazo ezisekelwa yisayensi)
• Imiphumela emibi ye-caffeine ifaka:
  
• Ungabhekana kanjani nezifiso zekhofi
• Yeka turkey ebandayo
• Izimpawu zokuhoxa kwe-caffeine zingafaka:
  
• Kancane kancane uyeke
• Ukwephula inqubo yakho yekhofi
• Ukuthatha

Kungani ngifisa ikhofi?

Uma kukhulunywa ngekhofi, izifiso zivame ukwehlela emikhubeni nasekuncikeni ngokomzimba ku-caffeine.

Nazi izizathu eziyisikhombisa zokuthi kungani izifiso zekhofi zingase zikhuphuke kuwe.

1. Umkhuba wokuphuza ikhofi

Kungenzeka ukuthi unxanela ikhofi ngenxa yomkhuba. Kungaba yingxenye ebalulekile yenqubo yakho yasekuseni noma isisekelo sokuxhumana nomphakathi. Ngokuhamba kwesikhathi, kungenzeka ukuthi usuthembele ngokwengqondo enkambisweni yokuphuza ikhofi. Ngakho-ke lapho uzama ukususa into ebophayo engokwengqondo efana nekhofi, kungazizwa kunzima.

2. Ukubhekana nokucindezeleka

Ukucindezeleka kuthinta umzimba wakho wonke, kubangele ukukhathazeka nokukhathala. Abantu abaningi abadala basebenzisa izikhuthazi zamakhemikhali, kufaka phakathi i-nicotine, utshwala, ne-caffeine, njengesikhuthazi ngokomzwelo ngezikhathi zosizi. Kuyinto evamile ukufuna ukubuyela ekuphepheni kwamaphethini ajwayelekile, ikakhulukazi lawo akunikeza ukukhetha.

3. Amazinga wensimbi aphansi

Uma une-anemia yokushoda kwe-iron (amazinga wensimbi aphansi) ungahle ulwe nezimpawu ezinjengokukhathala okukhulu nobuthakathaka. Uma ukhathele njalo, kunengqondo ukuthi ungaphendukela ku-caffeine ukuze "uvuke." Ngeshwa, ikhofi liqukethe izinto zemvelo ezibizwa ngokuthi ama-tannins ezingavimbela umzimba wakho ekutholeni insimbi. Ikhofi ingakusiza ukuthi unqobe ukukhathala esikhathini esifushane, kepha esikhathini esizayo kungandisa izimpawu zokushoda kwegazi.

4. Izifiso ze-Pica kanye ne-olfactory

I-Pica yisifo esidala ukuthi abantu bafise noma badle ngenkani izinto ezingenawo umsoco. Kubonakala ngokulangazelela izinto ngokuvamile ezingezona nokudla, njengesihlabathi noma umlotha.

ubheke into efana ne-pica, abacwaningi abayibiza umabhebhana. Lesi simo senza ukuthi abantu balangazelele izinto ze-pica kungaba nje ukunambitha kwabo, iphunga labo, noma ulwazi lokuluhlafuna, kunokuba bakudle empeleni. Ezimweni ezintathu, lokhu kwaba "uphawu lwenoveli" lokushoda kwe-iron anemia lapho ababambiqhaza belangazelela iphunga kanye / noma ukunambitheka kwezinto kubandakanya ikhofi, amalahle, nokudla kwekati okusemathinini. Lapho kubhekwa isimo sempilo esiyisisekelo (amazinga wensimbi alethwe emazingeni aphilile), ukulangazelela izinto kwaphela.

Uma uhlangabezana nokuntuleka kwamandla noma ukukhathala okukuvimba nemisebenzi yakho ejwayelekile noma ukwenza izinto ofuna ukuzenza, khuluma nomhlinzeki wakho wezempilo.

5. Ukugwema izimpawu zokuhoxa njengokuphathwa yikhanda

Ukuphathwa yikhanda kuyisifo esaziwayo sokuhoxa kwe-caffeine. E-United States, ngaphezu kwabantu abadala basebenzisa i-caffeine. Lapho uzama ukuyeka ukuphuza ikhofi, cishe amaphesenti angama-70 wabantu azobhekana nezimpawu zokuhoxa, njengekhanda. Ezinye izimpawu ezibikiwe zifaka ukukhathala nokuntuleka kokugxila.

Ngoba lezi zinhlungu zekhanda zivame ukuhamba ngokushesha ngemuva kokudla i-caffeine, abantu abaningi baphuza ikhofi ukugwema izimpawu zokuhoxa. Ungahle ungazi nokuthi uyakwenza; uyazi nje ikhofi lizokwenza uzizwe ungcono.

6. Kusezakhiweni zakho zofuzo

Izinkulungwane zabaphuza ikhofi muva nje zisize abacwaningi ukuthi bakhombe izinhlobo eziyisithupha zofuzo ezinquma ukuphendula kothile ku-caffeine. Lezi zofuzo zibikezela ukuthi umuntu uzoba yini ophuza kakhulu ikhofi. Ngakho-ke qhubeka usole umkhuba wakho we-latte kubazali bakho!

7. Ukuncika kwe-caffeine

Emhlabeni wezempilo yengqondo, ukulutheka kusho okuhlukile kunokuncika. Umuntu ongumlutha wento ethile uyaqhubeka nokusebenzisa leyo nto yize ibadalela izinkinga, njengokumenza agule noma amvimbele ukuthi asebenze ngokujwayelekile emphakathini. Yize kungenzeka ukuba umlutha we-caffeine, akuvamile. Ukuncika kwe-caffeine, noma kunjalo, kuyinkinga esabalele ethinta izingane nabantu abadala. Ukuncika emzimbeni kwenzeka lapho umzimba wakho usujwayela into ethile, uba nezimpawu zokuhoxa ngaphandle kwakho.

Isebenza kanjani ikhofi?

Ikhofi liyisikhuthazi esisheshisa isimiso sakho sezinzwa esiyinhloko, sikwenze uzizwe uphapheme futhi uqaphile. I-caffeine isebenza ngokuvimba ama-adenosine receptors ebuchosheni. Iphazamisa futhi amazinga ama-neurotransmitter amaningi, kufaka phakathi i-dopamine, i-adrenaline, i-serotonin, ne-acetylcholine.

Bona ishadi lethu elijulile ngomphumela we-caffeine emzimbeni wakho ukuthola imininingwane ethe xaxa.

Izinzuzo zekhofi (zisekelwa yisayensi)

Yize ucwaningo kwesinye isikhathi luphikisana, ikhofi nakanjani linezinzuzo eziningi zezempilo.

khombisa ukuthi i-caffeine ingadlala indima ebalulekile ekwelapheni i-migraines nezinye izinhlungu zekhanda. Imithi eminingi ye-migraine ye-over-the-counter (OTC) manje isinenhlanganisela yama-analgesics (okudambisa izinhlungu) ne-caffeine. I-caffeine, noma ihlanganiswe nezinye izidakamizwa noma iyodwa, sekuyisikhathi eside isetshenziswa kwezinye izingxenye zomhlaba njengekhambi lemvelo lekhanda.

Ikhofi futhi liqukethe ama-polyphenols, okuyizinhlanganisela zemvelo ezitholakala ezithelweni, emifinweni nakwezinye izitshalo. kukhombisa ukuthi ama-polyphenols angama-antioxidants anamandla angakhuphula amasosha akho omzimba. Ama-polyphenols asekhofi angasiza ukukuvikela kulezi zimo ezilandelayo:

• umdlavuza
• Isifo senhliziyo
• isifo sikashukela
• ukukhumuzeka kwamathambo
• Isifo i-Alzheimer's
• Isifo sikaParkinson
• umfutho wegazi ophezulu (umfutho wegazi ophakeme)
• ukukhuluphala ngokweqile
• ukudana

Izithiyo ekuphuzeni ikhofi (nazo ezisekelwa yisayensi)

Yize izinzuzo zekhofi ziqinisekisiwe ngokwesayensi, kunezinselelo ezithile ezihambisana nokusetshenziswa kwe-caffeine. Kukhona nolunye ucwaningo oluphikisanayo mayelana neqhaza le-caffeine ekuvikeleni abantu ezifweni zenhliziyo nomfutho wegazi ophezulu. Abaphenyi abaholayo manje bakholelwa ukuthi ikhofi liphakathi kokungathathi hlangothi futhi liyinzuzo empilweni yenhliziyo.

Ukusetshenziswa njalo kwe-caffeine kungadala i-cholesterol ephezulu futhi kwehle namazinga kavithamini B. Imiphumela emibi (yesikhashana) ye-caffeine nayo ingaba yinkinga.

Imiphumela emibi ye-caffeine ifaka:

• ukuqhaqhazela
• jitteriness
• ukwanda kwe-asidi esiswini
• ukushaya kwenhliziyo okusheshayo noma okungavamile
• isiyezi
• ukukhathazeka
• ukoma komzimba
• ukuncika (izimpawu zokuhoxa)
• ikhanda

Ungabhekana kanjani nezifiso zekhofi

Yize kungazwakala sengathi ungumlutha we-caffeine, mhlawumbe uthembele kuyo kuphela. Ngenhlanhla, akunzima ukushaya ukuncika kwekhofi. Ukuhoxa kwe-caffeine akuhlali isikhathi eside futhi umzimba wakho uzozihlela kabusha ngemuva kwamasonto ambalwa wokuziyeka. Ngemuva kwamasonto ambalwa ngaphandle kwekhofi, ukubekezelelana kwakho kwe-caffeine nakho kuzokwehla. Okusho ukuthi ngeke kudingeke uphuze ikhofi eliningi ukuze uzwe imiphumela evuselelayo.

Nazi izindlela ezintathu zokwephula umkhuba wakho wekhofi, noma ngabe ufuna ukuyeka ikhofi noma cha:

Yeka turkey ebandayo

Izimpawu zokuhoxa kwe-caffeine zingathandeki, kepha imvamisa azenzi buthakathaka. Izimpawu zingahluka kusuka kumnene kuya kokubi. Abantu abanezimpawu ezinzima bangase bangakwazi ukusebenza ngokujwayelekile futhi, ngokwesibonelo, bangakwazi ukusebenza noma ukuphuma embhedeni izinsuku ezimbalwa.

Izimpawu zokuhoxa kwe-caffeine zingafaka:

• ikhanda
• ukukhathala
• ukucasuka
• unenkinga yokugxila

Ukuhoxa kwe-caffeine ngokuvamile kuqala amahora ayi-12 kuye kwangama-24 ngemuva kwenkomishi yakho yokugcina yekhofi. Izimpawu ziphakama ngemuva kosuku olulodwa noma ezimbili ngaphandle kwe-caffeine, kepha zingahlala isikhathi esingangezinsuku eziyisishiyagalolunye. Abanye abantu banekhanda kuze kube yizinsuku ezingama-21 ngemuva kwenkomishi yabo yokugcina yekhofi.

Kancane kancane uyeke

Ungase ukwazi ukugwema izimpawu zokuhoxa kwe-caffeine ngokunciphisa kancane umthamo wakho. Lokhu kusho ukuthi uzoba nekhofi elincane nelincane isikhathi esengeziwe. Uma uvame ukusebenzisa ama-300 mg we-caffeine nsuku zonke, okuncane okungama-25 mg kunganele ukuvimbela izimpawu zokuhoxa.

Ungakuthola kuwusizo ukushintsha ususe izinkomishi ezimbili zekhofi uye kwelinye noma ufake itiye elishisayo noma elibandisiwe. Okuqukethwe kwe-caffeine kungahluka, kepha ngokuyisisekelo kwehla kanjena:

• Inkomishi yekhofi engu-8-ounce: 95-200 mg
• Ikani le-12-ounce likakhola: 35-45 mg
• Isiphuzo samandla esingu-8-ounce: 70-100 mg
• Inkomishi yetiye engu-8-ounce: 14-60 mg

Ukwephula inqubo yakho yekhofi

Ukwephula umkhuba wakho wekhofi kungaba lula njengokushintsha inqubo yakho yansuku zonke. Nazi ezinye izindlela ongashintsha ngazo izinto:

• Shintshela ku-decaf ekuseni.
• Shintshela ku-smoothie yasekuseni.
• Oda itiye eliluhlaza (esikhundleni sekhofi) endaweni yokudlela yangakini.
• Thatha amakhefu okuhamba esikhundleni sekhefu lekhofi (ubale lezo zinyathelo!).
• Hlangana nabangane ngesidlo sasemini esikhundleni sekhofi.

Ukuthatha

Kungenzeka ukuthi uke wasebenza ikhofi ngokuqinile emisebenzini yakho yansuku zonke - ekuseni, emsebenzini, noma nabangani. Imbangela yezifiso zakho zekhofi ingaba lula njengomkhuba.

Yize kungenzeka ukuba umlutha we-caffeine, akuvamile. Ukuthembela ngokomzimba noma ukugwema izimpawu zokuhoxa kungaba yimpande yezifiso zakho esikhundleni salokho.

Ucwaningo oluningi luyadingeka ukuqonda ukuthi ukushoda kwe-ayoni nokufisa ikhofi kuxhumene yini.

Ukwenza umzamo wokushintsha inqubo yakho, ukunciphisa, noma ngisho nokuyeka ikhofi esikhathini esifushane noma sesikhathi eside kunezinzuzo.