Ingabe Itiye Liyanidambisa?

-Delile

• Kungathinta Ukugcwala Kwakho
• Amathi ahlukene angaba nemiphumela ehlukile
• Amathile anekhofi
• Amathi Wamakhambi
• Izinhlobo ze-Hybrid
• Akunakwenzeka ukuthi Kukunciphise amanzi emzimbeni
• Okusemqoka

Itiye ngesinye seziphuzo ezithandwa kakhulu emhlabeni.

Kungakujabulela ukufudumala noma ukubanda futhi kunganikela kuzidingo zakho zansuku zonke zoketshezi.

Kodwa-ke, itiye liqukethe ne-caffeine - isakhi esingaqeda amanzi emzimbeni. Lokhu kungakushiya uzibuza ukuthi ukuphuza itiye kungakusiza yini ukuthi uhlale unamanzi amaningi.

Lo mbhalo udalula imiphumela yetiye.

Kungathinta Ukugcwala Kwakho

Itiye lingathinta i-hydration yakho - ikakhulukazi uma uphuza kakhulu.

Lokho ikakhulu kungenxa yokuthi amanye ama-teas aqukethe i-caffeine, isakhi esitholakala nakukhofi, ushokoledi, iziphuzo zamandla, neziphuzo ezibandayo. I-caffeine iyisikhuthazi semvelo futhi ingenye yezithako zokudla neziphuzo ezivame kakhulu emhlabeni ().

Uma usufakiwe, i-caffeine idlula isuka emathunjini akho iye egazini lakho bese iya esibindini sakho. Lapho, ihlukaniswe yaba izinhlanganisela ezahlukahlukene ezingathinta ukuthi izitho zakho zisebenza kanjani.

Isibonelo, i-caffeine inethonya elikhuthazayo ebuchosheni bakho, ikhulisa ukuqapha futhi yehlise imizwa yokukhathala. Ngakolunye uhlangothi, ingaba nomthelela we-diuretic ezinso zakho.

I-diuretic yinto engadala ukuthi umzimba wakho ukhiqize umchamo owengeziwe. I-caffeine ikwenza lokhu ngokwandisa ukugeleza kwegazi liye ezinso zakho, libakhuthaze ukuthi bakhiphe amanzi amaningi ().

Lo mphumela we-diuretic ungadala ukuthi uchame kaningi, okungathinta i-hydration yakho ngaphezu kweziphuzo ezingenayo i-caffeine.

Amanye ama-teas aqukethe i-caffeine, ikhompiyutha enezici zomchamo. Lokhu kungadala ukuthi uchame kaningi lapho uphuza itiye, okungathinta i-hydration yakho.

Amathi ahlukene angaba nemiphumela ehlukile

Ama-teas ahlukene aqukethe amanani ahlukahlukene we-caffeine futhi angathinta i-hydration yakho ngokuhlukile.

Amathile anekhofi

Ama-caffeine teas ahlanganisa izinhlobo ezimnyama, eziluhlaza, ezimhlophe, nama-oolong.

Lezi zinki zenziwa ngamahlamvu e- UCamellia sinensis I-plantand ngokuvamile ihlinzeka ngo-16-19 mg we-caffeine ngegramu yetiye ngalinye ().

Njengoba inkomishi yetiye iqukethe amagremu ama-2 amaqabunga wetiye, inkomishi eyodwa (240 ml) yetiye izoba no-33-38 mg we-caffeine - enobumnyama ne-oolong equkethe kakhulu.

Lokho kusho ukuthi, okuqukethwe yi-caffeine yetiye kungahluka kusuka kuqoqwana elilodwa kuya kwelinye, kanti abanye banikela ngo-120 mg we-caffeine ngenkomishi (240 ml) ngayinye. Kuyafaneleka futhi ukuqaphela ukuthi uma uphuza itiye isikhathi eside, i-caffeine ingahle iqukathe (,).

Ukubuka lokhu, inkomishi eyodwa (240 ml) yekhofi imvamisa ihlinzeka ngo-102-200 mg we-caffeine, kanti isilinganiso esifanayo sesiphuzo samandla singanikela ku-160 mg ().

Yize itiye liphansi ku-caffeine kunezinye iziphuzo eziningi ezine-caffeine, ukuphuza kakhulu kungathinta isimo sakho se-hydration.

Amathi Wamakhambi

Ama-herbal teas afana ne-chamomile, i-peppermint, noma i-rosehip enziwa ngamaqabunga, iziqu, izimbali, imbewu, izimpande nezithelo zezitshalo ezahlukahlukene.

Ngokungafani nezinye izinhlobo zetiye, aqukethe amaqabunga avela ku- UCamellia sinensis isitshalo. Ngakho-ke, ngokwezobuchwepheshe kubhekwe ukumiliselwa ngamakhambi kunezinhlobo zetiye ().

Ama-herbal teas ngokuvamile awanayo i-caffeine futhi akunakwenzeka ukuthi abe nemiphumela yokwehlisa umzimba emzimbeni wakho.

Izinhlobo ze-Hybrid

Yize ama-herbal teas amaningi engenayo i-caffeine, amamiksi ambalwa afaka izithako eziqukethe i-caffeine.

Isibonelo esisodwa yi-Yerba mate - isiphuzo sendabuko saseNingizimu Melika esithola ukuthandwa emhlabeni wonke.

Yenziwe ngamaqabunga omisiwe namahlumela we Ilex paraguariensis sitshalo futhi siqukethe ama-85 mg we-caffeine ngenkomishi ngokwesilinganiso - okuthe xaxa kunenkomishi yetiye kodwa ngaphansi kwenkomishi yekhofi (6).

Yize kungasetshenziswanga kakhulu, ukufakwa kwamakhambi kufaka phakathi i-guayusa, i-yaupon, i-guarana, noma amaqabunga ekhofi nakho kungenzeka kuqukethe i-caffeine.

Ngakho-ke, njengoba kunjalo nakwamanye ama-teas aqukethe i-caffeine, ukuphuza amanani amaningi ala ma-teas kunganciphisa ibhalansi yamanzi omzimba wakho.

Ama-teas amnyama, aluhlaza, amhlophe, nama-oolong aqukethe i-caffeine, engathinta isimo sakho se-hydration. Ngaphandle kokuhlukile okumbalwa, ama-herbal teas amaningi awanayo i-caffeine futhi ngokuvamile abhekwa njenge-hydrating.

Akunakwenzeka ukuthi Kukunciphise amanzi emzimbeni

Ngaphandle komphumela we-diuretic we-caffeine, womabili ama-herbal ne-caffeine aqukethe ama-teas cishe akunakudambisa amanzi emzimbeni.

Ukuze ube nomthelela omkhulu wokukhishwa isisu, i-caffeine idinga ukusetshenziswa ngamanani amakhulu kuno-500 mg - noma okulingana nezinkomishi eziyi-6-13 (1,440-3,120 ml) yetiye (,).

Abaphenyi babika ukuthi uma ziphuzwa ngamanani alinganiselayo, iziphuzo ezine-caffeine - kufaka phakathi itiye - zinamanzi amaningi njengamanzi.

Kokunye ukuhlola, abaphuza ikhofi abasindayo abangama-50 basebenzise ama-ounces angama-26.5 (800 ml) ekhofi noma inani elifanayo lamanzi usuku ngalunye izinsuku ezintathu ezilandelanayo. Ngokuqhathanisa, yilokho okulinganiselwa ukuthi yi-caffeine elingana nama-ounces angama-36.5-80 (1,100-2,400 ml) wetiye.

Ososayensi abubonanga mehluko kuzimpawu ze-hydration phakathi kwezinsuku lapho ikhofi namanzi kwakuphuzwa khona ().

Kwesinye isifundo esincane, amadoda angama-21 aphilile aphuza izinkomishi ezi-4 noma ezi-6 (960 noma 1,440 ml) yetiye elimnyama noma amanani afanayo wamanzi abilisiwe ngaphezulu kwamahora ayi-12.

Futhi, abacwaningi ababonanga mehluko ekukhiqizeni umchamo noma amazinga we-hydration phakathi kwalezi ziphuzo ezimbili. Baphethe ngokuthi itiye elimnyama libukeka lifuthana njengamanzi uma lidliwe ngamanani amancane noma lilingana nezinkomishi ezi-6 (1,440 ml) ngosuku ().

Ngaphezu kwalokho, ukubuyekezwa kwakamuva kwezifundo eziyi-16 kuphawula ukuthi umthamo owodwa ka-300 mg we-caffeine - noma okulingana nokuphuza izinkomishi eziyi-3.5-8 (840-1,920 ml) wetiye ngasikhathi sinye - kwandisa ukukhiqizwa komchamo ngo-109 ml nje uma kuqhathaniswa inani elifanayo leziphuzo ezingenayo i-caffeine ().

Ngakho-ke, noma ezimweni lapho itiye lenyusa ukukhiqizwa komchamo, akubangeli ukuthi ulahlekelwe uketshezi oluningi kunalolo owawuliphuzile ekuqaleni.

Kuyathakazelisa ukuthi abacwaningi baphawula ukuthi i-caffeine ingaba nomthelela omncane kakhulu wokuchama emadodeni nakubathengi abajwayelekile be-caffeine ().

Itiye - ikakhulukazi elidliwe ngobuningi obulinganiselwe - akunakwenzeka ukuthi libe nemiphumela yokwehlisa amandla emzimbeni. Kodwa-ke, ukuphuza inani elikhulu letiyi - ngokwesibonelo, izinkomishi ezingaphezu kwezingu-8 (1,920 ml) ngasikhathi sinye - kungaba nomphumela onganciphisi wokwehlisa amanzi emzimbeni.

Okusemqoka

Izinhlobo eziningi zetiye ziqukethe i-caffeine, into eyakha isisu engakwenza uchame kaningi.

Kodwa-ke, okuqukethwe yi-caffeine yetiye kakhulu kuphansi kakhulu. Ukuphuza amanani ajwayelekile - izinkomishi ezingaphansi kwezingu-3.5-8 (840-1,920 ml) zetiye ngasikhathi sinye - akunakwenzeka ukuthi kube nemiphumela yokwehlisa amandla emzimbeni.

Kukho konke, itiye linganikeza enye indlela ehehayo emanzini alula ekusizeni ufinyelele izidingo zakho zansuku zonke zoketshezi.