I-Caffeine ihlala isikhathi esingakanani kusistimu yakho?

-Delile

• Izimpawu zihlala isikhathi esingakanani
• Yikuphi ukudla neziphuzo okuqukethe i-caffeine?
• I-caffeine nokuncelisa
• Ukuhoxa kwe-caffeine
• Ingakanani i-caffeine esekhofi nasetiyeni?
• Ngezansi

Ukubuka konke

I-caffeine iyisikhuthazi esisebenza ngokushesha esisebenza ohlelweni lwakho lwemizwa oluphakathi. Kungakhuphula umfutho wegazi nokushaya kwenhliziyo yakho, kukhulise amandla akho, futhi kuthuthukise imizwa yakho yonke.

Ungaqala ukuzwa imiphumela ye-caffeine ngemuva kokuyidla, futhi imiphumela izoqhubeka nokuhlala isikhathi eside uma i-caffeine ihlala emzimbeni wakho.

Kepha lokhu kuhlala isikhathi esingakanani ncamashi? Impendulo incike ezicini ezahlukahlukene.

Izimpawu zihlala isikhathi esingakanani

Ngokwe-American Academy of Sleep Medicine, isigamu sempilo ye-caffeine sifinyelela emahoreni ama-5. Isigamu sempilo yisikhathi esithathayo sokuthi ubuningi bento bubehliswe bube uhhafu wenani langempela.

Ngakho-ke uma udle ama-milligram ayi-10 we-caffeine, ngemuva kwamahora ama-5, usazoba no-5 mg we-caffeine emzimbeni wakho.

Imiphumela evela ku-caffeine ifinyelela amazinga aphezulu phakathi kwemizuzu engama-30 kuya kwengu-60 yokusetshenziswa. Lesi yisikhathi okungenzeka ukuthi uhlangabezane nemiphumela ye- "jittery" ye-caffeine.

Ungahle uchame kakhulu ngenxa yevolumu enguketshezi efakiwe nomphumela omnene we-diuretic we-caffeine.

Enye ingxenye ye-caffeine oyisebenzisayo ingahlala isikhathi eside kakhulu kunamahora ama-5.

Abantu abane-caffeine sensitivities bangazizwa izimpawu zamahora amaningana noma ngisho nezinsuku ezimbalwa ngemuva kokusetshenziswa.

Ngenxa yemiphumela yesikhathi eside ye-caffeine, i-American Academy of Sleep Medicine incoma ukuthi ungayisebenzisi okungenani amahora ayisithupha ngaphambi kokulala. Ngakho-ke uma uyolala ngo-10: 00 kusihlwa, kufanele ube nomjikelezo wakho wokugcina we-caffeine ungakadluli u-4: 00 ntambama.

Yikuphi ukudla neziphuzo okuqukethe i-caffeine?

I-caffeine yinto yemvelo etholakala ezinhlobonhlobo zezitshalo, kufaka phakathi ikhofi nobhontshisi we-cocoa, namaqabunga etiye.

Kukhona nezinhlobo zokufakelwa ze-caffeine ezivame ukufakwa kumasoda neziphuzo zamandla.

Zama ukugwema lokhu kudla neziphuzo, okuvame ukuba ne-caffeine, kungakapheli amahora ayisithupha isikhathi sakho sokulala osilindele:

• itiye elimnyama neliluhlaza
• ikhofi neziphuzo ze-espresso
• ushokoledi
• iziphuzo zamandla
• iziphuzo ezithambile
• imishanguzo ethile etafuleni equkethe i-caffeine, njenge-Excedrin

Ikhofi eline-caffeine liqukethe inani elincane le-caffeine, ngakho-ke uma uzwela emiphumeleni ye-caffeine, kufanele futhi ugweme ikhofi eline-decaffeine.

I-caffeine nokuncelisa

Sekuyiminyaka, ochwepheshe beluleke abesifazane ukuthi basebenzise ukuqaphela lapho bephuza i-caffeine ngesikhathi sokukhulelwa. Lokhu kungenxa yobungozi bokukhulelwa kwesisu noma ukukhubazeka kokuzalwa.

Yize le miphumela ingasasebenzi ngemuva kokuzalwa, kusekhona ezinye izixwayiso okufanele uzicabangele uma uhlela ukusebenzisa i-caffeine ngenkathi uncelisa.

I-caffeine ingadluliselwa ngobisi lwebele iye enganeni yakho. I-March of Dimes incoma ukukhawulela ukusetshenziswa kwe-caffeine ezinkomishini ezimbili zekhofi ngosuku lapho uncelisa.

Uma usebenzisa ezinye izinto eziqukethe i-caffeine usuku lonke, njenge-soda noma ushokoledi, kungadingeka ukuthi unciphise ikhofi nezinye izinto ezine-caffeine kakhulu.

Ukusetshenziswa okungaphezu kwama-200 mg we-caffeine ngosuku kungaba nemiphumela engahlosiwe enganeni yakho. Bangaba nobunzima bokulala, futhi bangaba nokuxakaniseka.

Abanye omama babuye babone i-colic ne-jitteriness ezinganeni ezichayeke ku-caffeine. Yize lezi zingabhekwa njengezinkinga zesikhathi eside, izimpawu zingadala ukukhathazeka kwengane yakho.

Ukhiye wokuqinisekisa ukuthi ingane yakho ayiyitholi imiphumela ye-caffeine ukuhlela ukusetshenziswa kwakho ngokuhlakanipha.

Ngokwe-Australian Breastfeeding Association, ingane yakho ingadla cishe iphesenti elilodwa le-caffeine oyisebenzisayo uma uncelisa ibele.

Inani eliphakeme lifinyelelwa cishe ehoreni elilodwa ngemuva kokuthola i-caffeine. Isikhathi esihle sokuncelisa ingane yakho ibele kungaba ngaphambi kokuphuza isiphuzo esine-caffeine noma kungakapheli ihora lokuqala lokudla kwe-caffeine.

Futhi, njengoba isigamu sempilo ye-caffeine obisini lwebele cishe ngamahora ama-4, ukuncelisa ukuncelisa amahora ama-4 ngemuva kokudla i-caffeine nakho kuyanconywa.

Ukuhoxa kwe-caffeine

Uma ujwayele ukuphuza i-caffeine, ungahle uhlangabezane nokuhoxa uma uyeka ukuyithatha.

Ngokusho kwe-American Heart Association, ungathola izimpawu zokuhoxa kungakapheli amahora angu-12 kuya kwangu-24 wento yakho yokugcina ene-caffeine. Lezi zimpawu zingafaka:

• ikhanda (uphawu oluvame kakhulu)
• ukudana
• ukukhathazeka
• Ukozela nokukhathala

Izimpawu zokuhoxa kwe-caffeine zivame ukuxazululwa kungakapheli amahora angama-48. Kodwa-ke, uma ujwayele ukusebenzisa inqwaba enkulu, ukuyeka ukubanda okubandayo kungenza izimpawu zakho zokuhoxa zibe nzima kakhulu.

Indlela engcono kakhulu yokusika i-caffeine ukunciphisa inani olisebenzisa nsuku zonke.

Ungamane unciphise inani lemikhiqizo ene-caffeine oyisebenzisayo, noma ungashintsha izinto ezithile. Isibonelo, ungathengisa ikhofi elilodwa ngosuku ukuthola itiye eliluhlaza.

Ingakanani i-caffeine esekhofi nasetiyeni?

Inani le-caffeine enkomishini yekhofi noma yetiye lithinteka ezintweni eziningi, njengenqubo yokwenza utshwala, uhlobo lukabhontshisi noma amaqabunga wetiye, nendlela ubhontshisi noma amaqabunga acutshungulwa ngayo.

Ubhontshisi othosiwe omncane une-caffeine eningi kunebhontshisi eyosiwe emnyama.

Kukhona ne-caffeine eningi enkomishini yekhofi kunasevini eyodwa ye-espresso. Lokho kusho ukuthi i-cappuccino ene-ounce elilodwa le-espresso ine-caffeine encane kunenkomishi yekhofi engu-8-ounce.

Ngezansi

I-caffeine kungenye yezindlela zokwengeza ukuqapha nokulwa nokulala. Ngenxa yemiphumela emibi engaba khona, ungacabanga ukukhawulela ukusetshenziswa kwakho kwansuku zonke kube ngu-300 mg ngosuku. Lokhu kulingana cishe izinkomishi ezi-3 zekhofi encane, ejwayelekile eyosiwe.

Kubalulekile futhi ukucubungula ezinye izindlela lapho ungakhuphula khona ngokwemvelo amazinga akho wamandla ngaphandle kwe-caffeine. Cabanga ngalezi zinketho ezilandelayo ukusiza:

• Phuza amanzi amaningi.
• Lala okungenani amahora angu-7 ubusuku ngabunye.
• Gwema ukulala emini uma ungakwazi.
• Yidla ukudla okuningi okususelwa ezitshalweni, okungasiza ekunikezeni amandla ngaphandle kokuphahlazeka kokudla okusetshenzisiwe.
• Vivinya umzimba nsuku zonke, kodwa ungasondeli kakhulu esikhathini sokulala.

Khuluma nodokotela wakho uma uzizwa ukhathele njalo. Ungase ube nenkinga yokulala engatholakali.

Izimo ezithile ezingaphansi, njengokucindezeleka, nazo zingathinta amazinga akho wamandla.