Ngabe Ukuphuza Itiye Eliluhlaza Ngenkathi Ukuncelisa Ibele Kungalimaza Ingane Yami?

-Delile

• Ukuncelisa Amabele Ne-Caffeine
• Itiye elihlaza kanye neCaffeine
• Yini Okucatshangwa Kuphephile?
• Ezinye izindlela
• Ukudla okudlela endlini

Lapho uncelisa, kuzodingeka unake kakhulu indlela odla ngayo.

Izinto ozidlayo noziphuzayo zingadluliselwa enganeni yakho ngobisi lwakho. Abesifazane abancelisa ibele bayelulekwa ukuthi bagweme utshwala, i-caffeine, nemithi ethile.

Mhlawumbe uzwile ukuthi itiye line-caffeine encane kunekhofi, kanti netiye eliluhlaza libhekwa njengelinempilo ngenxa yama-antioxidants alo. Ngakho-ke kuphephile yini ukuphuza itiye eliluhlaza ngenkathi uncelisa?

Funda ukuze ufunde kabanzi ngokuqukethwe yi-caffeine yetiye eliluhlaza nokuthi yini odokotela abayincomayo kwabesifazane ngesikhathi sokuncelisa ibele.

Ukuncelisa Amabele Ne-Caffeine

Odokotela abakukhuthazi ukunikeza izingane ezincane i-caffeine, futhi okufanayo nakubantwana. Ngenkathi ucwaningo lungakhombisanga noma yimiphi imiphumela engemihle noma esongela impilo yokuphuza i-caffeine ngesikhathi sokuncelisa ibele, ngokuqinisekile kungadala izingqinamba. Izingane ezivezwa yi-caffeine ngobisi lwebele zingacasulwa kakhulu noma zibe nenkinga yokulala. Futhi akekho umuntu ofuna ingane enenkani uma ingagwemeka.

UDkt Sherry Ross, OB-GYN nochwepheshe wezempilo yabesifazane eProvidence Saint John's Health Centre eSanta Monica, eCalifornia, uthi, “I-caffeine ingahlala ohlelweni lwakho amahora amahlanu kuya kwangu-20. Uma uphuza imishanguzo, unamafutha omzimba aphezulu, noma ezinye izinkinga zezokwelapha, ingahlala isikhathi eside. ”

I-caffeine ingahlala ohlelweni lwengane olusanda kuzalwa isikhathi eside kakhulu kunesistimu yomuntu omdala, ngakho-ke kungenzeka ukuthi ubhekene nezinkinga zokuxokozela nezokulala isikhathi esithile.

Itiye elihlaza kanye neCaffeine

Itiye elihlaza ngokuqinisekile alinayo i-caffeine eningi njengekhofi, futhi ungathola ngisho nezinhlobo ezingenayo i-caffeine.I-ounce eli-8 eliphaka itiye eliluhlaza elijwayelekile linama-24 kuye kuma-45 mg, uma kuqhathaniswa no-95 kuya ku-200 mg ekhofi elenziwe.

Yini Okucatshangwa Kuphephile?

"Ngokuvamile, ungaphuza inkomishi eyodwa kuya kwezintathu zetiye eliluhlaza ngosuku futhi ungabi nemiphumela emibi enganeni yakho esanda kuzalwa," kuchaza uDkt. Ross. "Kunconywa ukuthi ungadli ngaphezu kuka-300 mg we-caffeine ngosuku uma uncelisa."

Ngokwe-American Academy of Pediatrics (AAP), ubisi lwebele luqukethe ngaphansi kwephesenti elilodwa le-caffeine ethathwe ngumama. Uma ungaphuzi izinkomishi ezingaphezu kwezintathu, kufanele ulunge.

I-AAP ibuye iphawule ukuthi ngemuva kweziphuzo ezinhlanu noma ngaphezulu ezine-caffeine yilapho ungaqala khona ukubona ukuthi ingane iyaxokozela. Kodwa-ke, ama-metabolism wabantu enza i-caffeine ngokuhlukile. Abanye abantu banokubekezelelana okuphezulu kunabanye, futhi lokhu kungasebenza nakwezinsana. Kungumqondo omuhle ukunaka ukuthi uphuza kangakanani futhi ubone uma ubona noma yiziphi izinguquko ekuziphatheni kwengane yakho ngokuya ngokudla kwakho i-caffeine.

Kufanele ugcine engqondweni ukuthi ushokoledi nesoda nakho kune-caffeine. Ukuhlanganisa lezi zinto nokuphuza kwakho itiye kuzokhuphula isilinganiso sakho sokudla okune-caffeine.

Ezinye izindlela

Uma ukhathazekile ngokuthola i-caffeine eningi ngetiye lakho, kunezinketho ezingenayo i-caffeine yetiye eliluhlaza. Amanye ama-teas amnyama ngokwemvelo aqukethe i-caffeine encane kunama-green teas. Yize nemikhiqizo engenayo i-caffeine isenenani elincane le-caffeine, izoba ncane kakhulu.

Amanye ama-teas angenawo i-caffeine angenakho ukuphepha okuphuza ngesikhathi sokuncelisa:

• itiye elimhlophe
• itiye le-chamomile
• itiye likajinja
• itiye le-peppermint
• dandelion
• rose okhalweni

Ukudla okudlela endlini

Inkomishi eyodwa noma ezimbili zetiye akunakwenzeka ukuthi zidale izingqinamba. Okomama abadinga ngempela ukulungiswa okunamandla kwe-caffeine kaninginingi, kuyenzeka. Ngokuhlela okuncane, kulungile ukuba nenkomishi enkulu noma eyengeziwe. Pumpha ubisi olwanele ukuze ulugcine esiqandisini noma efrijini ukuze uthole okuphakelayo okulandelayo kwengane yakho.

“Uma uzizwa sengathi udle okuthile okungaphephile ngengane yakho, kungcono‘ ukumpompa nokulahla ’amahora angama-24. Ngemuva kwamahora angu-24, usungakwazi ukuqhubeka nokuncelisa ingane ngokuphepha, ”kusho uDkt. Ross.

Ipompo nokulahla kusho ukupompa ubisi lwakho nokuluqeda ngaphandle kokondla ingane yakho. Ngale ndlela, usebenza ngobisi olungaba ne-caffeine eningi kakhulu.