Ngaba iCaffeine iyenza ixhala?

Umxholo

• Caffeine kunye noxinzelelo
• Iimpawu zokuxhalaba kunye neempawu zecaffeine
• Ukurhoxiswa kweCaffeine
• Uchitha kangakanani icaffeine?
• Yimalini icaffeine eninzi?
• Yise kude

ICaffeine lelona chiza lisasazwayo nelisetyenziswa kakhulu ehlabathini. Ngapha koko, iipesenti ezingama-85 zabemi baseMelika zisebenzisa yonke imihla.

Kodwa ngaba ilungele wonke umntu?

Ngokutsho kweZiko leSizwe lezeMpilo yeNgqondo, malunga neepesenti ezingama-31 zabantu abadala base-US baya kuthi ngamanye amaxesha ebomini babo babe namava oxinzelelo. Ngaba i-caffeine ichaphazela-okanye ibangela-uxinzelelo?

Caffeine kunye noxinzelelo

Kukho umanyano phakathi kokungenisa icaffeine kunye nempilo yengqondo.

Ngapha koko, i-Diagnostic and Statistical Manual of Mental Disorders (DSM-5) -isikhokelo esishicilelwe yiAmerican Psychiatric Association kwaye sisetyenziswa ngoochwephesha bezempilo ekufumaniseni isifo seengxaki zengqondo- okwangoku uluhlu lweengxaki ezine ezinxulumene necaffeine:

• caffeine ukunxila
• Ukurhoxiswa kwecaffeine
• Ukungachazeki okunxulumene necaffeine
• Ezinye iingxaki ezibangelwa yi-caffeine (ukuphazamiseka koxinzelelo, ingxaki yokulala)

A yabonisa indlela icaffeine eyonyusa ngayo ukuphapha ngokuthintela imichiza yobuchopho (i-adenosine) ekwenza uzive udiniwe, ngelixa kwangaxeshanye kubangela ukukhutshwa kwe-adrenalin eyaziwa ngokunyusa amandla.

Ukuba inani leCaffeine liphezulu ngokwaneleyo, ezi ziphumo zinamandla, zikhokelela kuxinzelelo lwe-caffeine.

Ngelixa kukho izibonelelo zengqondo kwi-caffeine, iidosi eziphezulu zokubangela iimpawu zoxinzelelo, kwaye abantu abanengxaki yokothuka kunye noxinzelelo lwentlalontle banolwazelelelo ngakumbi.

Uphononongo olwenziwe ngo-2005 lwaphawula ukuba ukusebenzisa kakhulu icaffeine kunokukhokelela kwiimpawu ezifana neemeko zengqondo kubandakanya ukulala kunye noxinzelelo, ukwanda kobutshaba, uxinzelelo kunye neempawu zengqondo.

Iimpawu zokuxhalaba kunye neempawu zecaffeine

NgokweHarvard Medical School, ukusetyenziswa kwecaffeine kunokulinganisa iimpawu zoxinzelelo.

Iimpawu ezibangelwa yi-caffeine ezinokubonisa ukuxhalaba zibandakanya:

• uvalo
• ukungazinzi
• ingxaki yokulala
• ukukhawuleza kwentliziyo
• iingxaki zesisu

Ukurhoxiswa kweCaffeine

Ukuba uqhele ukusebenzisa icaffeine rhoqo, kwaye uyeke ngesiquphe, unokufumana iimpawu zokurhoxa, ezinje:

• intloko ebuhlungu
• ixhala
• ukudinwa
• ukudakumba
• ubunzima bokugxila
• ukungcangcazela
• ukucaphuka

Ukurhoxiswa kwe-Caffeine ayithathwa njengenobungozi njengokurhoxa kwii-opioid, kodwa kunokuba nzima kwaye kube noxinzelelo.

Cinga ukuthetha nodokotela wakho malunga neengcebiso malunga nendlela yokunciphisa ngokuthe ngcembe, kuquka ukulala ngokwaneleyo kunye nokuzivocavoca, kunye nokuhlala u-hydrated.

Uchitha kangakanani icaffeine?

Ukuxinana kwecaffeine kuyahluka kuxhomekeka kuhlobo lwesiselo, ubungakanani, kunye nendlela yokupheka.

Apha ngezantsi kukho imixholo yekhofiine kwiziselo ezidumileyo:

• Ii-ounces eziyi-8 zekofu etyheli iqulethe i-3-12 mg
• Ii-ounces zekhofi emnyama ecacileyo iqulethe i-102-200 mg
• Ii-ounces ze-8 ze-espresso ziqulathe i-240-720 mg
• I-ounces ye-8 yeti emnyama iqulethe i-25-110 mg
• Ii-ounces eziyi-8 zeti eluhlaza zine-30-50 mg
• I-ounces ze-yerba mate iqulathe i-65-130 mg
• Ii-ounces ezili-12 zesoda iqulethe i-37-55 mg
• Ii-ounces ezili-12 zeziselo zamandla ziqulathe i-107-120 mg

Yimalini icaffeine eninzi?

Ngokwe-400 yeemiligram ngosuku, eguqula malunga neekomityi zekofu ezi-4, ngokwesiqhelo azikhokeleli kwiziphumo ezibi okanye eziyingozi kubantu abadala abasempilweni.

I-FDA ikwathelekelela ukuba malunga ne-1,200 mg ye-caffeine inokubangela iziphumo ezinobungozi, ezinje ngokuxhuzula.

Xa uphonononga la manani, gcinani engqondweni ukuba kukho ukwahluka okubanzi kwiimvakalelo zabantu ezahlukeneyo kwiziphumo zecaffeine kunye nesantya abayisebenzisa.

Ukuba uthatha nawaphi na amayeza, anokuchaphazeleka kukusetyenziswa kwecaffeine. Thetha nogqirha wakho ukuba unengxaki.

Yise kude

Kukho umanyano phakathi kokusetyenziswa kwe-caffeine kunye noxinzelelo kubandakanya ne-caffeine-indased disorder disorder. Ukanti, kuninzi lwabantu, ukutya i-caffeine ngokulinganayo kukhuselekile kwaye kunokuba nezibonelelo.

Ukunciphisa okanye ukuphelisa i-caffeine ekudleni kwakho ngokukhawuleza kunokukhokelela kwiimpawu zokurhoxa, ezinokubangela uxinzelelo ukuvelisa.

Ukuba uziva ukuba uxinzelelo lwakho luyanda ngenxa yecaffeine, okanye kukwenza uzive uxhalabile, thetha nogqirha wakho malunga nenani elifanelekileyo lakho.