Caffeine Ngexa lokuncancisa: Ngaba unokufumana kangakanani ngokukhuselekileyo?

Umxholo

• Ngaba iCaffeine idlulela kubisi lwakho lwebele?
• Kukhuseleke kangakanani xa uncelisa?
• Umxholo weCaffeine weSiselo esiqhelekileyo
• Umgca osezantsi

I-caffeine yinkomfa efumaneka kwizityalo ezithile ezisebenza njengesikhuthazi kwinkqubo yakho yemithambo-luvo. Inokuphucula ukuphaphama kunye nenqanaba lamandla.

Nangona icaffeine ithathwa njengekhuselekileyo kwaye isenokufumana izibonelelo zempilo, oomama abaninzi bayazibuza ngokhuseleko lwayo ngelixa uncancisa.

Ngelixa ikofu, iti, kunye nezinye iziselo ezine-caffeine zinokubonelela ngamandla oomama abangalaliyo, ukusela kakhulu kwezi zotywala kunokuba nefuthe elibi koomama neentsana zabo.

Nantsi into ekufuneka uyazi malunga ne-caffeine ngelixa uncancisa.

Ngaba iCaffeine idlulela kubisi lwakho lwebele?

Phantse iipesenti ezi-1 zexabiso lecaffeine oyisebenzisayo edlula kubisi lwakho lwebele (,,).

Olunye uphononongo lwabafazi abancancisayo abali-15 bafumanisa ukuba abo basela iziselo ezine-36-335 mg ye-caffeine babonisa i-0.06-1.5% yedosi yoomama kubisi lwabo lwebele ().

Ngelixa le mali inokubonakala incinci, abantwana abakwazi ukwenza icaffeine ngokukhawuleza njengabantu abadala.

Xa ufunxa icaffeine, itsalwa emathunjini akho iye kwigazi lakho. Isibindi siyasilungisa size siqhekeze sibe ziikhompawundi ezichaphazela amalungu omzimba ahlukeneyo kunye nemisebenzi yomzimba (,).

Kumntu omdala osempilweni, icaffeine ihlala emzimbeni kangangeeyure ezintathu ukuya kwezisixhenxe. Nangona kunjalo, iintsana zinokubambelela kuyo kangangeeyure ezingama-65-130, nanjengoko isibindi nezintso zabo zingakhuli ngokupheleleyo ().

NgokwamaZiko oLawulo lweZifo (i-CDC), iintsana ezisandula ukuzalwa kunye neentsana ezisandul 'ukuzalwa ziyaphula icaffeine ngesantya esincinci xa kuthelekiswa neentsana ezindala ().

Ke ngoko, kwaneemali ezincinci ezidlula kubisi lwebele zinokwakha emzimbeni womntwana wakho ngokuhamba kwexesha - ngakumbi kwiintsana ezisandul 'ukuzalwa.

Isishwankathelo Uphando lubonisa ukuba malunga ne-1% ye-caffeine yokungenisa umama idluliselwe kubisi lwebele. Nangona kunjalo, inokwakha emzimbeni wosana lwakho ngokuhamba kwexesha.

Kukhuseleke kangakanani xa uncelisa?

Nangona abantwana bengenako ukuyenza icaffeine ngokukhawuleza njengabantu abadala, oomama abancancisayo banokusebenzisa izixa eziphakathi.

Unokufumana ngokukhuselekileyo ukuya kuma-300 mg we-caffeine ngosuku-okanye ulingane neekomityi ezimbini ukuya kwezintathu (470-710 ml) zekofu. Ngokusekwe kuphando lwangoku, ukusebenzisa icaffeine ngaphakathi kulo mda ngelixa ukuncancisa kungonakalisi iintsana (,,).

Kucingelwa ukuba iintsana zoomama abatya ngaphezulu kwe-300 mg ye-caffeine ngosuku banokuba nobunzima bokulala. Nangona kunjalo, uphando lilinganiselwe.

Olunye uphononongo kwiintsana ezingama-885 lufumene umanyano phakathi kokusebenzisa icaffeine koomama olungaphezulu kwama-300 mg ngosuku kunye nokwanda okuxhaphakileyo kokuvuka kwabantwana ebusuku - kodwa ikhonkco belingabalulekanga ().

Xa oomama abancancisayo betya ngaphezulu kwe-300 mg ye-caffeine ngosuku-ezinje ngaphezulu kwe-10 iikomityi zekofu- iintsana zinokuba namava okuxhalaba kunye nokuxhalaba ukongeza ukuphazamiseka kokulala ().

Ngaphaya koko, ukungenisa icaffeine kakhulu kunokuba neziphumo ezibi koomama ngokwabo, ezinje ngoxinzelelo oluphezulu, iijitters, ukubetha kwentliziyo okukhawulezileyo, isiyezi, kunye nokuqaqanjelwa sisisu (,).

Okokugqibela, oomama banokuba nexhala lokuba icaffeine inciphisa ukuveliswa kobisi lwebele. Nangona kunjalo, olunye uphando lubonisa ukuba ukusetyenziswa okuphakathi kunokunyusa ubisi lwebele ().

Isishwankathelo Ukutya ukuya kuthi ga kwi-300 mg ye-caffeine ngosuku ngelixa ukuncancisa kubonakala kukhuselekile koomama nakwiintsana. Ukutya okungaphezulu kunokukhokelela kwimicimbi yokulala kweentsana kunye nokungazinzi, unxunguphalo, isiyezi, kunye nokubetha kwentliziyo okukhawulezayo koomama.

Umxholo weCaffeine weSiselo esiqhelekileyo

Iziselo ezine-caffeine zibandakanya ikofu, iti, iziselo zamandla kunye neesoda. Isixa seCaffeine kwezi ziselo siyahluka kakhulu.

Le tshathi ilandelayo ibonisa umxholo wecaffeine kwiziselo eziqhelekileyo (13,):

Uhlobo lwesiselo	UkuKhonza ubungakanani	Icaffeine
Iziselo zamandla	Ii-ounces eziyi-8 (240 ml)	50-160 mg
Ikofu, ikhutshiwe	Ii-ounces eziyi-8 (240 ml)	60-200 mg
Iti, yenziwe	Ii-ounces eziyi-8 (240 ml)	20-110 mg
Iti, iced	Ii-ounces eziyi-8 (240 ml)	9-50 mg
Isoda	Ii-ounces ezili-12 (355 ml)	30-60 mg
Itshokolethi eshushu	Ii-ounces eziyi-8 (240 ml)	3-32 mg
Ikofu etyiwayo	Ii-ounces eziyi-8 (240 ml)	2-4 mg

Gcina ukhumbula ukuba le tshathi ibonelela ngesixa seCaffeine kwezi ziselo. Ezinye iziselo - ngakumbi ikofu kunye neti - zinokuba ngaphezulu okanye ngaphantsi kuxhomekeke kwindlela ezilungiselelwe ngayo.

Eminye imithombo yecaffeine ibandakanya itshokholethi, iilekese, amanye amayeza, izongezo, kunye neziselo okanye ukutya okunyusa amandla.

Ukuba utya iziselo ezine-caffeine okanye iimveliso ngemini, unokungenisa icaffeine engaphezulu kunesindululo sabasetyhini abancancisayo.

Isishwankathelo Inani leCaffeine kwiziselo eziqhelekileyo ziyahluka kakhulu. Ikofu, iti, iisoda, itshokholethi eshushu, kunye neziselo zamandla zonke ziqulathe icaffeine.

Umgca osezantsi

Nangona icaffeine ityiwa ngabantu kwihlabathi liphela kwaye inokubonelela ukonyusa amandla koomama abangalaliyo, usenokungafuni kuhamba ngaphezulu xa uncancisa.

Kuyacetyiswa ukunciphisa umda wecaffeine ngelixa uncancisa, njengoko imali encinci inokudlula kubisi lwakho lwebele, ukwakha usana lwakho ekuhambeni kwexesha.

Okwangoku, ukuya kuthi ga kwi-300 mg-malunga ne-2-3 yeekomityi (470-710 ml) zekofu okanye i-3-4 iikomityi (710-946 ml) zeti- ngosuku ngokubanzi kuthathwa njengokukhuselekileyo.