Inani lecaffeine ekutyeni kunye nefuthe lalo emzimbeni
Umxholo
ICaffeine sisikhuthazi sobuchopho, esifumaneka kwikofu, iti eluhlaza kunye netshokholethi, umzekelo kwaye inezibonelelo ezininzi emzimbeni, ezinje ngokunyuka kwengqwalaselo, ukuphucula ukusebenza komzimba kunye nokukhuthaza ukunciphisa umzimba.
Nangona kunjalo, icaffeine kufuneka isetyenziswe ngokumodareyitha, kwaye eyona idosi yayo yemihla ngemihla mayingagqithi kwi-400mg ngosuku, okanye i-6mg ngekhilogram yesisindo, elingana neekomityi ezi-4 ze-200 ml zekofu okanye ii-coffees ezi-8, kuba ukugqitha kwayo kubangela ingozi, njengokungalali, unxunguphalo, ukungcangcazela kunye nentlungu esiswini.
Bona, kwitheyibhile engezantsi, uluhlu lokutya okune-caffeine kunye nemali nganye:
| Ukutya | Ixabiso | Umxholo weCaffeine |
| Ikofu yesiqhelo | 200 ml | 80 - 100 mg |
| Ikofu yangoko nangoko | 1 itispuni | 57 mg |
| Espresso | 30 ml | 40 - 75 mg |
| Ikofu etyiwayo | 150 ml | 2 - 4 mg |
| Isiselo seIi Ice | 1 unakho | 30 - 60 mg |
| Iti emnyama | 200 ml | 30 - 60 mg |
| Iti eluhlaza | 200 ml | 30 - 60 mg |
| I-Yerba iqabane leTi | 200 ml | 20 - 30 mg |
| Iziselo ezinamandla | 250 ml | 80 mg |
| Cola iziselo ezibandayo | 1 unakho | 35 mg |
| Guarana iziselo ezibandayo | 1 unakho | 2 - 4 mg |
| Itshokholethi yobisi | 40 g | 10 mg |
| Itshokholethi yeSemisweet | 40 g | 8 - 20 mg |
| Itshokholethi | 250 ml | 4 - 8 mg |
Enye indlela yokuthatha okanye yokulawula inani le-caffeine mihla le, inokuba ngohlobo lwezongezelelo, ezinjengee-capsules, okanye i-caffeine powder kwifomu yayo yokuhlanjululwa, eyaziwa ngokuba yi-anhydrous caffeine okanye i-methylxanthine. Funda nzulu malunga nendlela yokusebenzisa iifomsile ze-caffeine ukunciphisa umzimba kwaye ube namandla.
Iziphumo ezilungileyo zecaffeine emzimbeni
I-Caffeine isebenza njengenkqubo ye-nervous stimulant, ethintela izinto ezibangela ukudinwa nokwandisa ukukhutshwa kwee-neurotransmitters, ezinje nge-adrenaline, norepinephrine, i-dopamine kunye ne-serotonin, eyenza ukuba umzimba usebenze kwaye wandise amandla, amandla kunye nokusebenza komzimba, isetyenziswa kakhulu ziingcali zomzimba imisebenzi. Ukusetyenziswa kwayo kuthintela nokudinwa, kuphucula uxinzelelo, inkumbulo kunye nomoya.
I-Caffeine ikwanayo ne-antioxidant enkulu, elwa nokuguga kweseli kwaye ithintele ukwakheka kwesifo sentliziyo kwaye, ukongeza, inefuthe le-thermogenic, njengoko ivuselela imetabolism kwaye ikhawulezisa ukubetha kwentliziyo, ukuba ngumlingani omkhulu wokunciphisa umzimba. Funda ngakumbi ngezibonelelo zekofu.
Iziphumo ezibi zecaffeine emzimbeni
I-caffeine kufuneka isetyenziswe ngesixa esincinci okanye ngendlela emodareyithayo, kuba ukusetyenziswa kwayo okuqhubekekayo okanye okubaxiweyo kunokubangela iziphumo ebezingalindelekanga, njengokunciphisa ukufunxeka kwe-calcium ngumzimba, iintlungu zesisu, i-reflux kunye nesifo sorhudo, ngenxa yokunyuka kwesisu kunye namathumbu emathumbu, Ngaphandle kokucaphuka, unxunguphalo, ukuqaqanjelwa bubuthongo, ukungcangcazela kunye nokuhlala urhalela ukuchama, ngakumbi kubantu abanovakalelo ngakumbi.
Ukongeza, icaffeine ibangela ukuxhomekeka emzimbeni kwaye ke iyakhobokisa, kwaye ukuphazamiseka kwayo kunokubangela iimpawu zokurhoxa, ezinje ngentloko, migraine, ukuba nochuku, ukudinwa kunye nokuqunjelwa. Ukusetyenziswa kwe-caffeine kufuneka kuphetshwe ngabantwana, abasetyhini abakhulelweyo, abancancisayo abasetyhini kunye nabantu abanexinzelelo oluphezulu lwegazi okanye iingxaki zentliziyo.
Iimpapasho Ezinomdla
Iindidi ze-hepatitis: Iimpawu eziphambili kunye nendlela ehanjiswa ngayo
