I-caffeine ngexesha lokukhulelwa: ingakanani indawo ekhuselekileyo?

Umxholo

• Ngaba ikhuselekile?
• Izibonelelo ezinokubakho
• Imingcipheko enokubakho
• Iingcebiso ngexesha lokukhulelwa
• Umxholo weCaffeine weziselo ezidumileyo
• Umgca wezantsi

I-Caffeine yinto ekhuthazayo ebonelela ngamandla kwaye ikwenza uzive uphaphile.

Ityiwa kwihlabathi liphela, ikofu kunye neti zizinto ezimbini ezithandwa kakhulu ().

Ngelixa icaffeine ithathwa njengekhuselekileyo kuluntu ngokubanzi, abasemagunyeni kwezempilo bacebisa ukunciphisa umyinge wakho xa ulindele (2).

Eli nqaku lixoxa ukuba ungayisebenzisa njani ngokukhuselekileyo i-caffeine ngexesha lokukhulelwa.

Ngaba ikhuselekile?

Kubantu abaninzi, icaffeine ineempembelelo ezilungileyo kumanqanaba amandla, ukugxila nakwimigraines. Ukongeza, ezinye iziselo ezine-caffeine zibonelela ngezibonelelo zezempilo.

Nangona kunjalo, icaffeine inokubangela iziphumo ebezingalindelekanga ezimbi kwezinye kwaye inokubangela umngcipheko ngexesha lokukhulelwa.

Izibonelelo ezinokubakho

I-caffeine ibonakalisiwe ukuphucula amanqanaba amandla kunye nokugxila.

Uphando lubonisa ukuba i-caffeine ivuselela ingqondo kunye nenkqubo ye-nervous system, enokukunceda uhlale uphaphile kwaye uqinise ukuphaphama kwengqondo (2,).

Inokusebenza ngokunyanga iintloko xa zidityaniswa kunye nokuphelisa iintlungu, ezinje nge-acetaminophen ().

Ukongeza, ezinye iziselo ezine-caffeine zinee-antioxidants, izinto ezinobuncedo ezinokukhusela iiseli zakho ekonakaleni, ukunciphisa ukudumba kunye nokukhusela izifo ezinganyangekiyo (,).

Iti eluhlaza iphezulu kakhulu kwii-antioxidants, kodwa ezinye iti kunye nekofu ziqulathe isixa esikhulu (,).

Imingcipheko enokubakho

I-Caffeine inezibonelelo ezininzi ezinokubakho, kodwa kukho inkxalabo yokuba inokuba yingozi xa isetyenziswa ngexesha lokukhulelwa.

Abafazi abakhulelweyo bacola i-caffeine kancinci kancinci. Ngapha koko, kunokuthatha amaxesha ama-1.5-3.5 ubude ukuphelisa i-caffeine emzimbeni wakho. I-Caffeine ikwawela i-placenta kwaye ingene kwigazi lomntwana, iphakamisa inkxalabo yokuba inokuchaphazela impilo yomntwana ().

IAmerican College of Obstetricians Gynecologists (ACOG) ithi amanani alinganayo e-caffeine-angaphantsi kwama-200 mg ngosuku-awadibananga nomngcipheko okhulayo wokuphuma kwesisu okanye ukuzalwa kwangaphambi kokuzalwa (10).

Nangona kunjalo, uphando lubonisa ukuba ukungena ngaphezulu kwama-200 mg ngosuku kunganyusa umngcipheko wokukhulelwa kwesisu ().

Ukongeza, obunye ubungqina bucebisa ukuba nokutya ukutya okune-caffeine encinci kunokubangela ubunzima bokuzalwa okuphantsi. Umzekelo, olunye uphononongo lufumanise ukuba ukufakwa okuncinci kwe-50- 149 mg ngosuku ngexesha lokukhulelwa kunxulunyaniswa nomngcipheko ophezulu we-13% wokuzala okuphantsi (,).

Nangona kunjalo, uphando olongezelelweyo luyafuneka. Umngcipheko wokuphuma kwesisu, ubunzima bokuzalwa okuphantsi kunye nezinye iziphumo ezibi ngenxa yokutya okuphezulu kwe-caffeine ngexesha lokukhulelwa kuhlala kungacacanga.

Ezinye iziphumo ebezingalindelekanga zecaffeine zibandakanya uxinzelelo lwegazi, ukubetha kwentliziyo ngokukhawuleza, uxinzelelo, isiyezi, ukungazoli, iintlungu esiswini kunye norhudo (2,).

I-caffeine inokunyusa amanqanaba amandla, iphucule ukugxila kwaye incede ukukhulula iintloko. Nangona kunjalo, inokuba semngciphekweni xa isetyenziswa kwixabiso eliphezulu ngexesha lokukhulelwa, njengomngcipheko okhulayo wokukhulelwa kwesisu kunye nokuzalwa okuphantsi.

Iingcebiso ngexesha lokukhulelwa

I-ACOG icebisa ukunciphisa umlinganiselo wecaffeine yakho ukuya kuma-200 mg okanye ngaphantsi ukuba ukhulelwe okanye uzama ukukhulelwa ().

Kuxhomekeke kuhlobo nendlela yokulungiselela, oku kulingana neekomityi eziyi-1-2 (240-580 ml) zekofu okanye malunga neekomityi ezi-2-4 (240-960 ml) zeti ephekiweyo ngosuku ().

Kunye nokunciphisa ukutya kwakho, kuya kufuneka uthathele ingqalelo umthombo.

Umzekelo, iAkhademi yeZondlo kunye neDietetics icebisa ukuthintela iziselo zamandla ngokupheleleyo ngexesha lokukhulelwa.

Ukongeza kwi-caffeine, iziselo zamandla zihlala ziqulathe iswekile eninzi okanye iiswiti ezingezizo, ezingenalo ixabiso lesondlo.

Zinee-herbs ezahlukeneyo, ezinje nge-ginseng, ezithathwa njengezinga khuselekanga kwabasetyhini abakhulelweyo. Amanye amayeza asetyenziswa kwiziselo zamandla akafundiswanga ngokwaneleyo ukhuseleko lwabo ngexesha lokukhulelwa.

Ngapha koko, kufuneka uphephe ezinye iti zemifuno ngexesha lokukhulelwa, kubandakanya nezo zenziwe ngengcambu ye-chicory, ingcambu ye-licorice okanye i-fenugreek (,).

Ezi teyiki zilandelayo zichazwe njengezikhuselekileyo ngexesha lokukhulelwa ():

• Ingcambu yejinja
• Igqabi lepepermint
• I-raspberry ebomvu ebomvu - thintela ukutya kwakho kwikomityi enye (240 mL) ngemini ngexesha lekota yokuqala
• yeoli yelamuni

Njengalo naluphi na unyango lwe-herbal, licebo elihle ukubonisana nogqirha wakho ngaphambi kokuba usele iti ye-herbal ngexesha lokukhulelwa.

Endaweni yoko, jonga iziselo ezingena-caffeine, ezinjengamanzi, ikofu ene-decaf kunye nee-caffeine ezingenanto.

Ngexesha lokukhulelwa, thintela i-caffeine ibe ngaphantsi kwama-200 mg ngosuku kwaye uphephe iziselo zamandla ngokupheleleyo. Eminye iti yemifuno inokukhuseleka ukusela, kodwa kuhlala kungcono ukuba ujonge ugqirha kuqala.

Umxholo weCaffeine weziselo ezidumileyo

Ikofu, iti, iziselo ezihlwahlwazayo, iziselo zamandla kunye nezinye iziselo zinexabiso elingafaniyo lecaffeine.

Nalu uluhlu lomxholo wecaffeine kwezinye iziselo eziqhelekileyo (, 18):

• Kofu: I-60-200 mg nge-8 oz (240-ml) isebenza
• I-Espresso: 30-50 mg nge-1-oz nganye (30-ml) isebenza
• I-Yerba iqabane: 65-130 mg nge-8 oz (240-ml) ekhonza
• Iziphuzo zamandla: 50-160 mg nge-8 oz (240-ml) ekhonza
• Iti ebilisiweyo: I-20-120 mg nge-8 oz (240-ml) isebenza
• Isiselo esithambile: 30-60 mg nge-12 oz (355-ml) ekhonza
• Isiselo seCocoa: I-3-32 mg nge-8 oz (240-ml) isebenza
• Ubisi lwetshokholethi: 2-3 mg nge-8 oz (240-ml) ekhonza
• Ikofu engenamanzi 2-4 mg nge-8 oz (240-ml) ekhonza

Qaphela ukuba icaffeine ikwafumaneka nakokunye ukutya. Umzekelo, itshokholethi inokuba ne-1-35 mg ye-caffeine nge-ounce (28 gram). Ngokwesiqhelo, itshokholethi emnyama ineziphumo eziphezulu (18).

Ukongeza, amayeza athile afana nokuphelisa iintlungu anokuqulatha icaffeine, kwaye isoloko isongezwa kwizongezo, ezinje ngeepilisi zokunciphisa umzimba kunye nemixube yangaphambi kokuzilolonga.

Qiniseka ukuba ujonga ugqirha wakho ukuba unomdla malunga nomxholo wecaffeine wokutya kwakho.

Inani lecaffeine kwikofu, iti, iziselo ezinxilisayo, iziselo zamandla kunye nezinye iziselo ziyahluka. Ukutya okufana netshokholethi, amayeza athile kunye nezongezelelo ezahlukeneyo zihlala zine-caffeine ngokunjalo.

Umgca wezantsi

ICaffeine idla ngokutya kwihlabathi liphela. Kubonakalisiwe ukukhulisa amanqanaba amandla, ukuphucula ukugxila kunye nokukhulula iintloko.

Nangona icaffeine inezibonelelo, abasemagunyeni kwezempilo bacebisa ukuba ubukele xa uthatha ixesha ukhulelwe.

Uninzi lweengcali ziyavuma ukuba icaffeine ikhuselekile ngexesha lokukhulelwa ukuba ibekelwe i-200 mg okanye ngaphantsi ngemini. Oku kulingana neekomityi ezi-1-2 zekofu (240-580 mL) zekofu okanye iikomityi ezi-2 - 4 (540-960 mL) zeti ene-caffeine.