Imiphumela Emibi Engu-9 Yokuphuza Itiye Eliningi

-Delile

• 1.Ukuncipha kwensimbi
• 2. Ukwanda kokukhathazeka, ingcindezi, nokungazinzi
• 3. Ukungalali kahle
• 4. Isicanucanu
• 5. Isilungulela
• 6. Izinkinga zokukhulelwa
• 7. Ukuphathwa yikhanda
• 8. Isiyezi
• 9. Ukuncika kwe-caffeine
• Okubalulekile

Itiye ngesinye seziphuzo ezithandwa kakhulu emhlabeni.

Izinhlobo ezidume kakhulu luhlaza, mnyama, ne-oolong - konke lokhu kwenziwa ngamaqabunga e- UCamellia sinensis isitshalo ().

Zimbalwa izinto ezenelisa noma ezithobisa njengokuphuza inkomishi yetiye eshisayo, kodwa ukufaneleka kwalesi siphuzo akupheleli lapho.

Itiye belisetshenziselwa izindawo zalo zokuphulukisa emithini yesintu amakhulu eminyaka. Ngaphezu kwalokho, ucwaningo lwesimanje luphakamisa ukuthi izinhlanganisela zezitshalo etiyeni zingadlala indima ekwehliseni ubungozi bezimo ezingalapheki, njengomdlavuza, ukukhuluphala, isifo sikashukela nesifo senhliziyo ().

Yize ukusetshenziswa kwetiye ngokulingene kuyisinqumo esinempilo kubantu abaningi, ukweqa izinkomishi ezi-3-4 (710-950 ml) ngosuku kungaba nemiphumela engemihle.

Nayi imiphumela emibi engu-9 engaba khona yokuphuza itiye eliningi.

1.Ukuncipha kwensimbi

Itiye lingumthombo ocebile wesigaba samakhemikhali abizwa ngokuthi ama-tannins. Ama-tannin angabophela i-iron ekudleni okuthile, akwenze kungatholakali ukuze kumunceke emgudwini wakho wokugaya ukudla).

Ukushoda kwe-Iron kungenye yezinto ezivame kakhulu ukushoda kwezakhi emhlabeni, futhi uma unamazinga aphansi ensimbi, ukuphuza kakhulu itiye kungasibhebhethekisa isimo sakho.

Ucwaningo luphakamisa ukuthi ama-tannins wetiye maningi amathuba okuvimbela ukumuncwa kwensimbi emithonjeni yezitshalo kunokudla okusekelwe ezilwaneni. Ngakho-ke, uma ulandela ukudla okuqinile kwe-vegan noma imifino, ungahle uthande ukunaka kakhulu ukuthi ungakanani ophuza itiye ().

Inani eliqondile lama-tanini etiyeni lingahluka kakhulu ngokuya ngohlobo nokuthi lilungiselelwe kanjani. Lokho kusho ukuthi ukunciphisa umkhawulo wakho wokudla izinkomishi ezi-3 noma ezimbalwa (710 ml) ngosuku kungenzeka kube indawo ephephile kubantu abaningi ().

Uma unensimbi ephansi kepha usajabulela ukuphuza itiye, cabanga ukuyiphatha phakathi kokudla njengenye indlela yokuqapha. Ukwenza kanjalo kuzokwenza ukuthi kungabi namathuba amancane okuthinta amandla omzimba wakho wokumunca i-ayoni ekudleni kwakho ngezikhathi zokudla.

Ama-tannin atholakala etiyeni angabophela i-iron ekudleni okususelwa ezitshalweni, anciphise inani okwazi ukumunca kulo umgudu wakho wokugaya ukudla. Uma unensimbi ephansi, phuza itiye phakathi kokudla.

2. Ukwanda kokukhathazeka, ingcindezi, nokungazinzi

Amaqabunga etiye ngokwemvelo aqukethe i-caffeine. Ukweqisa i-caffeine ephuma etiyeni, noma kunoma yimuphi omunye umthombo, kungaba nomthelela emizweni yokukhathazeka, ukucindezeleka, nokungazinzi ().

Inkomishi emaphakathi (240 ml) yetiye iqukethe cishe u-11-61 mg we-caffeine, kuya ngezinhlobonhlobo nezindlela zokupheka (,).

Ama-black teas ajwayele ukuqukethe i-caffeine eningi kunezinhlobo eziluhlaza nezimhlophe, futhi uma uqhubeka uthatha itiye lakho, kuyanda okuqukethwe kwe-caffeine ().

Ucwaningo luphakamisa ukuthi imithamo ye-caffeine engaphansi kwama-200 mg ngosuku akunakwenzeka ukuthi idale ukukhathazeka okukhulu kubantu abaningi. Noma kunjalo, abanye abantu bazwela kakhulu emiphumeleni ye-caffeine kunabanye futhi kungadingeka ukuthi banciphise ukudla kwabo ngokuqhubekayo ().

Uma uqaphela ukuthi umkhuba wakho wetiye ukukwenza uzizwe ujittery noma unovalo, kungaba uphawu lokuthi usunokuningi futhi ungafuna ukunciphisa ukunciphisa izimpawu.

Ungase futhi ucabangele ukukhetha ama-herbal teas angenama-caffeine. Ama-Herbal teas akabhekwa njengama-teas weqiniso ngoba awatholakali ku- UCamellia sinensis isitshalo. Esikhundleni salokho, zenziwe ngezithako ezahlukahlukene ezingenayo i-caffeine, njengezimbali, amakhambi nezithelo.

Ukudla ngokweqile i-caffeine ephuma etiyeni kungadala ukukhathazeka nokungahlaliseki. Uma uqaphela lezi zimpawu, yehlisa ukuphuza kwakho itiye noma uzame ukufaka ama-herbal teas angenama-caffeine.

3. Ukungalali kahle

Ngenxa yokuthi itiye ngokwemvelo liqukethe i-caffeine, ukudla ngokweqile kungaphazamisa umjikelezo wakho wokulala.

I-Melatonin iyi-hormone ekhombisa ubuchopho bakho ukuthi yisikhathi sokulala. Olunye ucwaningo luphakamisa ukuthi i-caffeine ingavimbela ukukhiqizwa kwe-melatonin, okuholele ekutheni ikhwalithi yokulala ingalungile ().

Ukungalali ngokwanele kuxhunyaniswa nezinkinga ezahlukahlukene zengqondo, kufaka phakathi ukukhathala, inkumbulo engasebenzi kahle, nokunciphisa isikhathi sokunaka. Ngaphezu kwalokho, ukuncishwa ubuthongo okungamahlalakhona kuhlotshaniswa nengozi eyengeziwe yokukhuluphala nokungalawulwa kahle koshukela wegazi (,).

Abantu bagaya i-caffeine ngamanani ahlukene, futhi kunzima ukubikezela kahle ukuthi kuthinta kanjani izindlela zokulala kuwo wonke umuntu.

Olunye ucwaningo luthole ukuthi ngisho no-200 mg nje we-caffeine udle ama-6 noma amahora amaningi ngaphambi kokulala angaphazamisa izinga lokulala, kanti ezinye izifundo azibonanga mthelela omkhulu ().

Uma uhlangabezana nezimpawu ezihlobene nekhwalithi yokulala engeyinhle futhi uphuza njalo itiye eline-caffeine, ungahle uthande ukucabanga ngokunciphisa ukudla kwakho - ikakhulukazi uma usebenzisa nezinye iziphuzo ezine-caffeine noma izithasiselo.

Ukudla ngokweqile i-caffeine kusuka etiyeni kunganciphisa ukukhiqizwa kwe-melatonin futhi kuphazamise izindlela zokulala.

4. Isicanucanu

Izinhlanganisela ezithile zetiye zingadala isicanucanu, ikakhulukazi uma zisetshenziswa kakhulu noma esiswini esingenalutho.

Ama-tannins asemacembe etiye abhekele ukunambitheka okumunyu, nokomile kwetiye. Uhlobo lwe-tannins oluphazamisayo lungacasula nezicubu zokugaya ukudla, okungaholela ezimpawu ezingakhululeki, njengokucanuzela kwenhliziyo noma ubuhlungu besisu ().

Inani letiye elidingekayo ukwenza lo mphumela lingahluka kakhulu kuye ngomuntu.

Abantu abazwela kakhudlwana bangathola lezi zimpawu ngemuva kokuphuza izinkomishi ezi-1-2 (240-480 ml) zetiye, kanti abanye bangakwazi ukuphuza izinkomishi ezingaphezu kwezingu-5 (amalitha ayi-1.2) ngaphandle kokubona imiphumela emibi.

Uma ubona noma yiziphi zalezi zimpawu ngemuva kokuphuza itiye, ungahle uthande ukucabanga ngokunciphisa inani eliphelele oliphuzayo nganoma yisiphi isikhathi esisodwa.

Ungazama futhi ukufaka ubisi noma ukushaya itiye lakho. Ama-tanins angabopha amaprotheni kanye ne-carbs ekudleni, okunganciphisa ukucasuka kokugaya ().

Ama-tannin asetiyeni angacasula izicubu zokugaya ukudla kubantu ababucayi, okuholele kwizimpawu ezinjengokucanuzela kwenhliziyo noma ubuhlungu besisu.

5. Isilungulela

I-caffeine esetiyeni ingadala isilungulela noma ikhulise izimpawu ze-acid reflux esekhona.

Ucwaningo luphakamisa ukuthi i-caffeine ingakhulula i-sphincter ehlukanisa isisu sakho esiswini sakho, ivumele okuqukethwe kwesisu esine-asidi ukuba kugobhoze kalula ku-esophagus ().

I-caffeine nayo ingaba nomthelela ekwandeni kokukhiqizwa okuphelele kwe-asidi esiswini ().

Vele, ukuphuza itiye kungenzeka kungabangeli isilungulela. Abantu baphendula ngokuhlukile ngokuvezwa kokudla okufanayo.

Lokho kusho ukuthi, uma uhlala udla itiye eliningi futhi uvame ukuzwa isilungulela, kungakuhle ukunciphisa ukudla kwakho futhi ubone ukuthi izimpawu zakho ziyathuthuka yini.

I-caffeine esetiyeni ingadala isilungulela noma ikhuphule i-preexisting acid reflux ngenxa yekhono layo lokuphumuza i-sphincter ephansi kanye nokwandisa ukukhiqizwa kwe-asidi esiswini.

6. Izinkinga zokukhulelwa

Ukuchayeka emazingeni aphezulu e-caffeine kusuka kuziphuzo ezinjengetiye ngesikhathi sokukhulelwa kungakhuphula ubungozi bezinkinga, njengokukhulelwa kwesisu kanye nesisindo esiphansi sokuzalwa kwezinsana (,).

Imininingwane ebungozini be-caffeine ngesikhathi sokukhulelwa ixubekile, futhi namanje akucaci kahle ukuthi kuphephe kangakanani. Kodwa-ke, ucwaningo oluningi lukhombisa ukuthi ubungozi bezinkinga buhlala buphansi uma ugcina ukudla kwakho kwe-caffeine yansuku zonke ngaphansi kuka-200-300 mg ().

Lokho kusho ukuthi i-American College of Obstetricians kanye neGynecologists incoma ukuthi ingeqi uphawu lwama-200-mg (13).

Ingqikithi ye-caffeine yetiye ingahluka kepha imvamisa iwela phakathi kuka-20-60 mg inkomishi ngayinye (240 ml). Ngakho-ke, ukwenza iphutha ohlangothini lokuqapha, kungcono ukuthi ungaphuzi ngaphezu kwezinkomishi ezi-3 (710 ml) ngosuku ().

Abanye abantu bakhetha ukuphuza ama-herbal teas angenama-caffeine esikhundleni setiyi ejwayelekile ukugwema ukuvezwa kwe-caffeine ngesikhathi sokukhulelwa. Kodwa-ke, akuwona wonke ama-herbal teas aphephile ukusetshenziswa ngesikhathi sokukhulelwa.

Isibonelo, ama-herbal teas aqukethe i-cohosh emnyama noma i-licorice angadonsa abasebenzi ngaphambi kwesikhathi futhi kufanele agwenywe (,).

Uma ukhulelwe futhi ukhathazekile nge-caffeine yakho noma i-herbal tea tea, qiniseka ukuthi ufuna ukuholwa kumhlinzeki wakho wezokunakekelwa kwempilo.

Ukuvezwa ngokweqile kwe-caffeine kusuka etiyeni ngesikhathi sokukhulelwa kungaba nomthelela ezinkingeni, njengokukhulelwa kwesisu noma isisindo esiphansi sokuzalwa kosana. Ama-herbal teas kufanele futhi asetshenziswe ngokuqapha, njengoba ezinye izithako zingaletha umsebenzi.

7. Ukuphathwa yikhanda

Ukudla okuphakathi kwe-caffeine kungasiza ekudambiseni izinhlobo ezithile zekhanda. Kodwa-ke, lapho isetshenziswa ngokungaguquki, umphumela ohlukile ungavela ().

Ukusetshenziswa okuvamile kwe-caffeine kusuka etiyeni kungafaka isandla ekhanda elivela njalo.

Olunye ucwaningo lubonisa ukuthi okungenani u-100 mg we-caffeine ngosuku angaba nomthelela ekuphindeni ikhanda lansuku zonke, kodwa inani eliqondile elidingekayo ukuqala ikhanda lingahluka ngokuya ngokubekezelelana komuntu ngamunye).

Itiye livame ukwehla nge-caffeine kunezinye izinhlobo ezithandwayo zeziphuzo ezine-caffeine, njenge-soda noma ikhofi, kepha ezinye izinhlobo zisenganikela ngama-60 mg we-caffeine ngenkomishi (240 ml) ().

Uma unekhanda elivela njalo futhi ucabanga ukuthi kungenzeka ukuthi lihlobene nokuphuza kwakho itiye, zama ukunciphisa noma ukuqeda lesi siphuzo ekudleni kwakho isikhashana ukuze ubone ukuthi izimpawu zakho ziyathuthuka yini.

Ukudla njalo ngokweqile i-caffeine evela etiyeni kungaba nomthelela ekuphathweni ikhanda okungapheli.

8. Isiyezi

Yize ukuzizwa unekhanda elikhanyayo noma isiyezi kungumphumela wecala ojwayelekile, kungenzeka kungenxa yokuphuza kakhulu i-caffeine etiyeni.

Lesi sibonakaliso sihlotshaniswa nemithamo emikhulu ye-caffeine, imvamisa leyo emikhulu kune-400-5500 mg, noma cishe izinkomishi eziyi-6-12 (1.4-2.8 litres) yetiye. Kodwa-ke, kungenzeka ngamanani amancane kubantu abazwela kakhulu ().

Ngokuvamile, akunconywa ukusebenzisa itiye elingaka ngesikhathi esisodwa. Uma uqaphela ukuthi uvame ukuzizwa unesiyezi ngemuva kokuphuza itiye, khetha izinhlobo eziphansi ze-caffeine noma uthintane nomhlinzeki wakho wezokunakekelwa kwempilo.

Imithamo emikhulu ye-caffeine ephuma etiyeni ingadala isiyezi. Lo mphumela ohlangothini oluthile awuvamile kakhulu kunabanye futhi uvame ukwenzeka kuphela uma okudingayo kudlula izinkomishi eziyi-6-12 (1.4-2.8 litres).

9. Ukuncika kwe-caffeine

I-caffeine iyisikhuthazi esakha umkhuba, futhi ukudla njalo etiyeni noma komunye umthombo kungaholela ekuthembekeni.

Izimpawu zokuhoxa kwe-caffeine zingafaka ikhanda, ukucasulwa, ukukhuphuka kwenhliziyo, nokukhathala ().

Izinga lokuchayeka elidingekayo ukuthuthukisa ukuncika lingahluka kakhulu ngokuya ngomuntu. Noma kunjalo, olunye ucwaningo lukhombisa ukuthi kungaqala ngemuva kwezinsuku ezimbalwa zokudla okulandelanayo, ngamandla amakhulu ngokuhamba kwesikhathi ().

Ngisho nenani elincane lokuphuza itiye njalo lingaba nomthelela ekuthembekeni kwe-caffeine. Izimpawu zokuhoxa zifaka ukukhathala, ukucasuka, nokuphathwa yikhanda.

Okubalulekile

Itiye ngesinye seziphuzo ezithandwa kakhulu emhlabeni. Akugcini ngokumnandi kuphela kodwa futhi kuxhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukuvuvukala okuncishisiwe kanye nengozi ephansi yezifo ezingamahlalakhona.

Yize ukuphuza ngokulingene kunempilo kubantu abaningi, ukuphuza ngokweqile kungaholela emiphumeleni emibi, njengokukhathazeka, ikhanda elibuhlungu, izingqinamba zokugaya ukudla, nokuphazamisa izindlela zokulala.

Iningi labantu lingaphuza izinkomishi ezi-3-4 (710-950 ml) zetiye nsuku zonke ngaphandle kwemiphumela emibi, kepha abanye bangaba nemiphumela emibi ngemithamo ephansi.

Iningi lemiphumela emibi eyaziwayo ehambisana nokuphuza itiye ihlobene nokuqukethwe yi-caffeine ne-tannin. Abanye abantu bazwela kakhulu kulezi zinhlanganisela kunabanye. Ngakho-ke, kubalulekile ukuthi unake ukuthi umkhuba wakho wetiye kungenzeka ukuthinte kanjani wena uqobo.

Uma uhlangabezana nanoma yimiphi imiphumela emibi ocabanga ukuthi ingahle ihlobene nokuphuza kwakho itiye, zama ukunciphisa kancane uze uthole izinga elikulungele.

Uma ungaqiniseki ukuthi kufanele uphuze kangakanani itiye, thintana nomhlinzeki wakho wezokunakekelwa kwempilo.