Yintoni iCaffeine Crash? Kunye neengcebiso ezi-4 zendlela onokuyiphepha ngayo

Umxholo

• Yintoni ingozi yeCaffeine?
• 1. Gxila ekulaleni
• 2. Sukuyisebenzisa usondele kakhulu kwixesha lokulala
• 3. Nciphisa ukutya okutyayo
• 4. Musa ukuyeka ukubandayo
• Umgca wezantsi

ICaffeine sesona sivuseleli sisetyenziswa kakhulu kwihlabathi ().

Ifunyanwa ngokwendalo kumagqabi, kwimbewu, nakwiziqhamo zezityalo ezininzi. Imithombo eqhelekileyo ibandakanya ikofu kunye neembotyi zecocoa, iikhola zekola, kunye namagqabi eti.

Ikwavelisiwe ngokwenziwa kwaye yongezwa kwii-sodas, iziselo zamandla, kunye nezinye izongezo zokutya ezijolise ekunyuseni ubunzima, amandla, kunye nokugxila.

Ngelixa icaffeine yaziwa ngokuba nefuthe layo, inokubangela nengozi ye-caffeine, ebonakaliswa kukudinwa kunye nokulala.

Eli nqaku lichaza ukuba yintoni ukuphazamiseka kwe-caffeine kwaye inikezela ngeendlela ezi-4 zokuphepha ukusebenza kwayo kwamandla.

Yintoni ingozi yeCaffeine?

I-Caffeine ivuselela inkqubo ye-nervous ngokwandisa ukusebenza kwengqondo, ngaloo ndlela iphakamisa ukugxila kunye nokuqonda ngelixa ulibazisa ukudinwa ().

Ezi ziphumo zinokubakho ngeedosi ezisezantsi ze-caffeine eziphakathi ukuya kuma-20-200 mg. Ngokwesiqhelo babakho ngaphakathi kwemizuzu engama-60 emva kokusetyenziswa kwaye bahlala iiyure ezi-5 ngokomndilili (,).

Emva kokuba iimpembelelo ezikhuthazayo ziphela, kuyinto eqhelekileyo ukuba uzive uphaphile okanye ugxile. Nangona kunjalo, ukufumana ukudinwa okugqithisileyo, ukungakwazi ukugxila, ukungakhathali, okanye intloko ibonakalisa ukungqubana kwe-caffeine okanye ukuxhomekeka ().

Ukuphahlazeka kwecaffeine kunokubangelwa kukungalali kakuhle, ukusebenzisa iziyobisi kufutshane kakhulu nexesha lokulala, okanye ukusebenzisa kakhulu. Iimpawu ziqala ukusuka kubumnene ukuya kubunzima kwaye zihlala naphi na ukusuka kwiiyure ukuya kwiveki, kuxhomekeka kwizinto ezithile ().

Ngethamsanqa, zikhona iindlela zokuthintela-okanye ubuncinci ukunciphisa-ezi ziphumo zibulala imveliso.

Nazi iingcebiso ezi-4 zokukunceda uphephe ingozi ye-caffeine.

Ukuphahlazeka kwe-caffeine kunokubangelwa kukungalali kakuhle, ukusebenzisa icaffeine kufutshane nexesha lokulala, okanye ukusebenzisa kakhulu. Inxulunyaniswa nokudinwa, ukungakwazi ukugxila, kunye nokucaphuka.

1. Gxila ekulaleni

Abantu abaninzi babhenela kwi-caffeine- nokuba ikofu, isoda, okanye iziselo ezinamandla - ukwandisa ukuphapha kunye nokukhuthaza ukuvuka ekuseni okanye imini yonke, ngakumbi emva kokulala ubusuku obubi.

Nangona ukufezekisa ukuphumla kobusuku obulungileyo kungenakwenzeka busuku ngabunye, kubalulekile ekuthinteleni iingozi zecaffeine.

Ukusetyenziswa kwecaffeine xa udiniwe okanye kuncitshiswe amandla kuya kuziphelisa okwexeshana ezo mvakalelo. Nje ukuba iziphumo ziphele, unokuziva udiniwe kunangaphambili.

Ukuphendula, ungatya ngaphezulu kwesiyobisi. Le patheni ibizwa ngokuba "ngumjikelo wekofu," kwaye ngokuhamba kwexesha, inokukhokelela ekusetyenzisweni kakhulu kweCaffeine ().

Iziphumo ezikhuthazayo zecaffeine zomelele xa ulele ukulala kunokuba uphumle kakuhle. Kananjalo, ukubeka phambili ubuthongo kunokuba yindlela yokuphelisa okanye ukunciphisa ukuthembela kwakho kwi-caffeine ukuze uhlale uphaphile kwaye ulumkile, oko kuthintela ukuphazamiseka kwe-caffeine ().

Ukufumana ukulala okwaneleyo akusebenzi kuphela ekuthinteleni i-caffeine, kodwa kubalulekile kwimpilo enhle.

Ukulala ixesha elide okanye ukungalali ngokwaneleyo kunxulunyaniswa nomngcipheko ophezulu wezifo ezinganyangekiyo ezinje ngohlobo lweswekile 2, isifo sentliziyo, ukutyeba kakhulu, kunye nesifo sengqondo esixhalabisayo (,).

Iingcali zicebisa ukulala iiyure ezi-7 ukuya kwezi-9 ngobusuku bonke ().

Ukufumana rhoqo ukulala ngokwaneleyo kunokunceda ukunciphisa ukuthembela kwakho kwi-caffeine yamandla kunye nokuthintela ukuphazamiseka okunokubangelwa kukungalali ngokwaneleyo.

2. Sukuyisebenzisa usondele kakhulu kwixesha lokulala

Ukufumana ukulala ngokwaneleyo kunokuba nzima ukuba utya kakhulu icaffeine imini yonke okanye usondele kakhulu kwixesha lokulala.

ICaffeine ine-avareji yobomi emalunga neeyure ezi-5, ukusukela kwi-1.5 ukuya kwi-10 iiyure ngokuxhomekeke kwizinto ezifana nobudala, impilo iyonke, nokuba uyatshaya, kunye nemfuza (,).

Ngamanye amagama, isiqingatha senani elipheleleyo le-caffeine oyisebenzisayo lihlala emzimbeni wakho emva kweeyure ezi-5. Ke, ukunqanda into echaphazela ukulala, kuyacetyiswa ngokubanzi ukuba uyakuphepha ukuyitya ngaphakathi kweeyure ezi-5-6 zexesha lokulala ().

Kwisifundo esinye, abathathi-nxaxheba abadle ipilisi ene-400 mg ye-caffeine-elingana neekomityi zekofu ezingama-8-ounce (240-mL) zekofu- iiyure ezi-6 ngaphambi kokuba ulale uphazamise ubuthongo kunye nobunzima bokulala obukhokelela kwiyure enye yokulala ( ,).

Oku kuphazamiseka kokulala okanye ubunzima bokulala bunokunyusa ukulala nokudinwa ngosuku olulandelayo.

Ngapha koko, ukutya rhoqo icaffeine kunxulunyaniswa namaxesha amafutshane okulala, ukunciphisa umgangatho wokulala, kunye nokulala kakhulu emini (,,,).

Kuxhomekeke kunyamezelo lwakho kwi-caffeine kwaye xa uhlala ulala, kungangcono ukuba uyisebenzise kwangoko ().

Ukuncamathela kumlinganiselo olinganiselweyo wecafineine kwangoko - kunokuba ufike emva kwexesha - emini kunokukunceda ufezekise ukuphumla okuhle ebusuku kwaye unciphise ukulala emini, okunokuthi ngenxa yoko kudle icaffeine kufutshane kakhulu nokulala.

3. Nciphisa ukutya okutyayo

Ngenxa yecaffeine ende yehafu yobomi, kokukhona uyitya icaffeine yonke le mini, kuya kuthatha ixesha elide ukushiya umzimba wakho.

Ukutya i-caffeine egqithisileyo akuyi kukhokelela kuphela kwiimpawu zengozi ye-caffeine xa sele iphelile, kodwa inokubangela nezinye iziphumo ezibi kakhulu.

Iziphumo ezibi zokusebenzisa kakhulu icaffeine zibandakanya ():

• ixhala
• ukuphazamiseka
• ukuphakama kwentliziyo okanye okungaqhelekanga
• isisu esibuhlungu
• ukungazinzi
• ukudideka

Ngelixa i-caffeine idla ngokukholelwa ukuba inokubangela ukuphelelwa ngamanzi emzimbeni, inesiphumo esichazayo-okanye esivelisa umchamo xa sigqithisile kwaye singasebenzisi abathengi ().

Xa isetyenziswe kwixabiso elifanelekileyo, icaffeine ikhuselekile kubantu abaninzi.

Izifundo zicebisa ukuba abantu abadala abasempilweni bangadla ngokukhuselekileyo ukuya kuthi ga kwi-400 mg ye-caffeine ngosuku, elingana neekomityi zekofu ezingama-8-ounce (240-mL) (,).

Kuba imfuza ikwachaphazela indlela umntu akhawulezisa ngayo ukusebenzisa i-caffeine, isixa esisezantsi kwezinye sinokulunga ngakumbi.

Kuyacetyiswa ukuba abasetyhini abakhulelweyo bangadli ngaphezulu kwe-300 mg ye-caffeine ngosuku, kunye nolunye uphononongo olucebisa ngaphezulu kwe-200 mg ngosuku (,,).

Abantu abanexhala okanye isifo se-reflux se-gastroesophageal (GERD) banokufuna ukunciphisa okanye ukunqanda i-caffeine ngokupheleleyo njengoko inokuba mandundu kwezi meko (,).

I-caffeine inokuphinda isebenze kunye nemithi ethile kunye neyeza-counter-counter.Ke ngoko, kuyinto elungileyo ukuzijonga nogqirha wakho okanye usokhemesti ukujonga ukuba icaffeine ilungile kwaye ikhuselekile na kuwe, kwaye ukuba kunjalo, ngeyiphi idosi (,).

Ukutya kakhulu icaffeine kunokubangela ukuphazamiseka, ukubetha kwentliziyo okuphezulu okanye okungaqhelekanga, kunye nesisu. Abantu abadala abasempilweni akufuneki badlule kwi-400 mg ye-caffeine ngemini kwaye abasetyhini abakhulelweyo akufuneki badle ngaphezulu kwama-200-300 mg ngosuku.

4. Musa ukuyeka ukubandayo

Ukuba uhlala usitya icaffeine, unokuba uvelise ukuxhomekeka kwi-caffeine.

Uphononongo lubonisa ukuba ukuxhomekeka kwe-caffeine kunokukhula emva kweentsuku ezi-3 zokusetyenziswa kunye nakwidosi yemihla ngemihla esezantsi njenge-100 mg (,).

Iimpawu zokurhoxa zifana nokuphahlazeka kweCaffeine kwaye zibandakanya iintloko, ukuncipha kokuphaphama, ukutshintsha kwemood, kunye nokudinwa- konke kunokuguqulwa ngokutya ikhafini.

Iimpawu zihlala ziqala kangangeyure eziyi-8 ukuya kwezi-12 ukusuka okokugqibela xa utya icaffeine, ukuphakama emva kweentsuku ezi-1-2, kwaye ugcine ukuya kuthi ga kwiveki ().

Esinye sezifundo zokuqala zokurhoxiswa kwe-caffeine kwii-1990s zokuqala zabonisa ukuba abasebenzisi be-caffeine abaqhelekileyo abayeka ngokukhawuleza ukusebenzisa icaffeine banamava aphakathi entloko, ukuphazamiseka kwemood, kunye nokudinwa ().

Ukuba uhlala usitya icaffeine kwaye ufuna ukuyinciphisa okanye ukuyisusa ekutyeni, kungcono ukunciphisa ukutya okutyayo kancinci kwiintsuku ezininzi ukuya kwiiveki kunokuba uyeke ukubandayo ().

Kwelinye icala, ukuba uhlala usitya icaffeine kunye neempawu zecaffeine-crash ngokungtsiba ikofu yakho yasekuseni okanye esinye isiphuzo esinecaffeine, ukusela nje eso siselo kufuneka kuphucule iimpawu.

Unokuxhomekeka kwi-caffeine nokuba uyitya nje okwexeshana kwaye ngeedosi ezincinci. Ungaziphepha iimpawu zokurhoxa ngokunamathela kwi-caffeine yakho eqhelekileyo okanye unciphise ukutya kancinci kancinci ekuhambeni kwexesha.

Umgca wezantsi

Ukuphahlazeka kwecaffeine kubonakaliswa ziimpawu ezinjengeentloko, ukudinwa kakhulu, ukungakwazi ukugxila, kunye nokucaphuka.

Ungabuthintela okanye ubunciphise ubuzaza bezi mpawu ngokulala ngokwaneleyo ebusuku, ukuthintela ikhafeyini ikufutshane kakhulu nexesha lokulala, kwaye ungasebenzisi ngaphezu kwe-400 mg ngosuku ukuba ungumntu osempilweni.

Ukuba uhlala usebenzisa i-caffeine, unokuthintela ukuphazamiseka ngokunamathela kwindlela oqhele ukutya ngayo yonke imihla. Ngenye indlela, ukuba unqwenela ukunciphisa okanye ukuphelisa ukutya kwakho, yenza kancinci kunokuba uye kubanda turkey.