Iziphumo ezi-9 zeCaffeine eninzi

Umxholo

• 1. Ixhala
• 2. Ukuphuthelwa
• Imicimbi yokuGaya
• 4. Ukwaphuka Kwemisipha
• 5. Iziyobisi
• 6. Uxinzelelo lwegazi oluphezulu
• 7. Ukukhawuleza kwentliziyo
• 8. Ukudinwa
• 9. Ukuchama Rhoqo kunye nokungxamiseka
• Umgca osezantsi

Ikofu kunye neti ziziselo ezisempilweni ngendlela emangalisayo.

Uninzi lweentlobo luqulathe icaffeine, into enokuthi inyuse imood yakho, imetabolism kunye nokusebenza kwengqondo kunye nomzimba (, 2,).

Izifundo zikwabonakalisile ukuba kukhuselekile kubantu abaninzi xa besitya kwixabiso eliphantsi ukuya kwelinganiswanga ().

Nangona kunjalo, iidosi eziphezulu zecaffeine zinokuba neziphumo ebezingalindelekanga eziyingozi.

Uphando lubonakalisile ukuba imfuza yakho inefuthe elikhulu kunyamezelo lwakho kuyo. Abanye banokutya kakhulu icaffeine kunabanye ngaphandle kokufumana iziphumo ezibi (,).

Ngaphezu, abantu abangasetyenziswanga kwi-caffeine banokufumana iimpawu emva kokutya into ethathwa njengethamo eliphakathi (,).

Nazi iziphumo ezi-9 zecaffeine eninzi.

1. Ixhala

I-caffeine yaziwa ngokuba yonyusa ukuqaphela.

Isebenza ngokuthintela iziphumo ze-adenosine, imichiza yobuchopho ekwenza uzive udiniwe. Kwangelo xesha, ibangela ukukhutshwa kwe-adrenaline, ihomoni "yokulwa-okanye yokubaleka" enxulunyaniswa namandla andisiweyo ().

Nangona kunjalo, kwiidosi eziphezulu, ezi ziphumo zinokubonakala ngakumbi, zikhokelela kuxinzelelo kunye novalo.

Ngapha koko, ukuphazamiseka koxinzelelo lwe-caffeine yenye yeempawu ezine ezinxulumene ne-caffeine ezidweliswe kwi-Diagnostic and Statistical Manual of Mental Disorders (DSM), epapashwe yi-American Psychiatric Association.

Ukungeniswa okuphezulu kakhulu kwemihla ngemihla kwe-1,000 mg okanye nangaphezulu ngemini kuye kwaxelwa ukuba kubangele uloyiko, jitteriness kunye neempawu ezifanayo kubantu abaninzi, ngelixa ukutya okumodareyithayo kungakhokelela kwiziphumo ezifanayo kubantu abanovakalelo lwecaffeine (9,).

Ukongeza, iidosi ezithobekileyo zibonisiwe ukuba zibangela ukuphefumla okukhawulezileyo kunye nokunyusa amanqanaba oxinzelelo xa usitya kwindawo enye (,).

Olunye uphononongo kumadoda angama-25 asempilweni lwafumanisa ukuba abo batya malunga ne-300 mg ye-caffeine banamava aphindwe kabini kuxinzelelo lwabo bathatha indawo ye-placebo.

Into enomdla kukuba, amanqanaba oxinzelelo ayefana phakathi kwabathengi be-caffeine abaqhelekileyo nabangaphantsi rhoqo, ukucebisa ukuba ikhompawundi inokuba nefuthe elifanayo kumanqanaba oxinzelelo nokuba uyasela na ().

Nangona kunjalo, ezi ziphumo zezokuqala.

Umxholo weCaffeine weKofi uguquguquka kakhulu. Ukujonga, ikofu enkulu ("enkulu") kwiStarbucks iqulethe malunga ne-330 mg yecaffeine.

Ukuba uqaphela ukuba uhlala uziva usoyika okanye ujitter, kunokuba ngumbono olungileyo ukujonga ukutya kwakho i-caffeine kwaye uyinqumle.

Isishwankathelo: Nangona
iidosi ezisezantsi ukuya kumodareyitha zecaffeine zinokunyusa ukuphapha, izixa ezikhulu zinokuthi
kukhokelela kuxinzelelo okanye kukudumba. Jonga esakho impendulo ukuze ufumane
kangakanani onokuyinyamezela.

2. Ukuphuthelwa

Ukukwazi kukaCaffeine ukunceda abantu bahlale bephaphile yenye yezona mpawu zixabisekileyo.

Kwelinye icala, icaffeine eninzi inokwenza kube nzima ukulala ngokwaneleyo.

Izifundo ziye zafumanisa ukuba ukutya okuphezulu kwe-caffeine kubonakala ngathi kunyusa ixesha elithathayo ukulala. Inokunciphisa ixesha lokulala lilonke, ngakumbi kubantu abadala (,).

Ngokwahlukileyo, ixabiso eliphantsi okanye eliphakathi le-caffeine alibonakali lichaphazela ukulala kakhulu kubantu abonwa ngokuba "ngabalali abalungileyo," okanye nabo bane-insomnia ().

Awunakuqonda ukuba i-caffeine eninzi iyaphazamisa ubuthongo bakho ukuba ulijongela phantsi inani lecaffeine oyithathayo.

Nangona ikofu kunye neti yeyona mithombo yecaffeine, ikwafumaneka kwisoda, icocoa, iziselo zamandla kunye neendidi ezininzi zamayeza.

Umzekelo, ipuji yamandla inokuba ne-350 mg ye-caffeine, ngelixa ezinye iziselo zamandla zibonelela nge-500 mg nge-can ().

Ngokubalulekileyo, inani lecaffeine onokuyisebenzisa ngaphandle kokuchaphazela ukulala kwakho liya kuxhomekeka kwimfuza yakho nakwezinye izinto.

Ukongeza, icaffeine esetyenzisiweyo kamva emini inokuphazamisa ukulala kuba iziphumo zayo zinokuthatha iiyure ezininzi ukuba ziphele.

Uphando lubonakalisile ukuba ngelixa icaffeine ihleli kwinkqubo yakho umndilili weeyure ezintlanu, ixesha linokubakho ukusuka kwiyure enye enesiqingatha ukuya kwiiyure ezisithoba, kuxhomekeke kumntu ngamnye ().

Olunye uphononongo luphande ukuba ixesha lokungenisa icaffeine lichaphazela njani ukulala. Abaphandi banike abantu abadala abali-12 abasempilweni abangama-400 mg we-caffeine iiyure ezintandathu ngaphambi kokulala, iiyure ezintathu ngaphambi kokulala okanye kwangoko ngaphambi kokulala.

Omabini la maxesha athathe onke amaqela amathathu ukulala kwaye ixesha abalichithe bevukile ebusuku lenyuka kakhulu ().

Ezi ziphumo zibonisa ukuba kubalulekile ukuba unikele ingqalelo kuzo zombini isixa kunye nexesha le-caffeine ukulungiselela ukulala kwakho.

Isishwankathelo: ICaffeine inako
kukunceda uhlale uphaphile emini, kodwa kunokuba nefuthe elibi kubuthongo bakho
umgangatho kunye nobungakanani. Kunqumle ukusebenzisa icaffeine emva kwemini
ukunqanda iingxaki zokulala.

Imicimbi yokuGaya

Abantu abaninzi bafumanisa ukuba ikomityi yekofu yasekuseni iyanceda ukuhambisa amathumbu.

Isiphumo se-coffee laxative kuye kwabangelwa kukukhutshwa kwe-gastrin, ihomoni esiswini esivelisa ukukhawulezisa umsebenzi kwikholoni. Ngaphezu koko, ikofu ene-decaffeinated ibonakalisiwe ukuba ivelise impendulo efanayo (,,).

Nangona kunjalo, icaffeine ngokwayo ikwabonakala ikhuthaza intshukumo yamathumbu ngokunyusa i-peristalsis, izichaso ezihambisa ukutya kumgudu wakho wokugaya ukutya ().

Ngenxa yesi siphumo, ayothusi into yokuba iidosi ezinkulu zecaffeine zinokukhokelela kwizitulo ezikhululekileyo okanye kurhudo kwabanye abantu.

Nangona iminyaka emininzi ikofu yayikholelwa ukuba ibangela izilonda zesisu, isifundo esikhulu sabantu abangaphezulu kwama-8,000 abafumananga nanye ikhonkco phakathi kwaba babini ().

Kwelinye icala, olunye uphononongo lubonisa ukuba iziselo ezine-caffeine zinokuzenza mandundu izifo ze-gastroesophageal reflux disease (GERD) kwabanye abantu. Oku kubonakala kuyinyani ngakumbi ngekofu (,,).

Kwisifundo esincinci, xa abantu abadala abahlanu abasempilweni besela amanzi ane-caffeine, bafumana ukuphumla kwesihlunu esigcina isisu ukuba singanyusi siye emqaleni-uphawu lwe-GERD ().

Kuba ikofu inokuba neziphumo eziphambili ekusebenzeni kokugaya ukutya, unokufuna ukunciphisa inani oselwayo okanye utshintshele kwiti ukuba unemicimbi ethile.

Isishwankathelo: Nangona incinci
ukumodareyitha ikofu kungaphucula ukuhamba kwethumbu, iidosi ezinkulu zinokukhokelela
ukuya kwizitulo ezikhululekileyo okanye i-GERD. Ukunciphisa ukutya kwakho ikofu okanye ukutshintshela kwiti kunokuba njalo
luncedo.

4. Ukwaphuka Kwemisipha

IRhabdomyolysis yimeko embi kakhulu apho imicu yemisipha eyonakeleyo ingena egazini, ekhokelela ekusileleni kwezintso kunye nezinye iingxaki.

Unobangela oqhelekileyo we-rhabdomyolysis ubandakanya ukwenzakala, usulelo, ukusetyenziswa gwenxa kweziyobisi, izihlunu kunye nokulunywa ziinyoka ezinetyhefu okanye izinambuzane.

Ukongeza, bekukho iingxelo ezininzi ze-rhabdomyolysis enxulumene nokutya kakhulu i-caffeine, nangona oku kunqabile (,,,).

Kwimeko enye, owasetyhini waba nesicaphucaphu, ukugabha kunye nomchamo omnyama emva kokusela ii-ounces ezingama-32 (ilitha enye) yekofu equkethe malunga ne-565 mg yecaffeine. Ngethamsanqa, wachacha emva kokunyangwa ngamayeza kunye neencindi ().

Ngokubalulekileyo, le yidosi enkulu yecaffeine yokuyitya ngexesha elifutshane, ngakumbi umntu ongayiqhelanga okanye onomdla kakhulu kwiziphumo zayo.

Ukuze unciphise umngcipheko we-rhabdomyolysis, kungcono ukunciphisa ukutya kwakho malunga ne-250 mg ye-caffeine ngosuku, ngaphandle kokuba uqhele ukusebenzisa ngaphezulu.

Isishwankathelo: Abantu banako
phuhlisa i-rhabdomyolysis, okanye ukonakala kwemisipha eyonakalisiweyo, emva kokungena
izixa ezikhulu zecaffeine. Nciphisa ukungenisa kwakho ukuya kuma-250 mg ngosuku ukuba unjalo
Andiqinisekanga ngonyamezelo lwakho.

5. Iziyobisi

Ngaphandle kwazo zonke izibonelelo zempilo zecaffeine, akukho nto inokuphika ukuba inokuba ngumkhwa.

Uphengululo oluneenkcukacha lubonisa ukuba nangona icaffeine ibangela ezinye iikhemikhali zobuchopho ngokufanayo nendlela icocaine kunye neeamphetamines ezenzayo, ayibangeli likhoboka lakudala ngendlela la machiza enza ngayo).

Nangona kunjalo, inokukhokelela ekuxhomekekeni kwengqondo okanye komzimba, ngakumbi kwiidosi eziphezulu.

Kwisifundo esinye, abantu abali-16 abadla ngokutya okuphezulu, ukumodareyitha okanye ukungabikho kwe-caffeine bathathe inxaxheba kuvavanyo lwamagama emva kokuhamba ngaphandle kwe-caffeine ubusuku bonke. Abasebenzisi be-caffeine abaphezulu kuphela babonisa ukukhetha kwamazwi ahambelana ne-caffeine kwaye babenomnqweno we-caffeine ().

Ukongeza, ukubakho rhoqo kwecaffeine kubonakala ngathi kudlala indima yokuxhomekeka.

Kwesinye isifundo, abasebenzisi be-caffeine abangama-213 bagqiba iikhweshine emva kokuhamba iiyure ezili-16 bengakhange bazisebenzise. Abasebenzisi bemihla ngemihla babenokonyuka okukhulu kwintloko ebuhlungu, ukudinwa kunye nezinye iimpawu zokurhoxa kunabasebenzisi bemihla ngemihla ().

Nangona ikhompawundi ingakhange ibangele ukuba likhoboka lokwenyani, ukuba uhlala usela ikofu eninzi okanye ezinye iziselo ezine-caffeine, kukho ithuba elihle lokuba ungaxhomekeka kwiziphumo zalo.

Isishwankathelo: Ukuhamba ngaphandle
I-caffeine kangangeeyure ezininzi inokukhokelela ekurhoxisweni kwengqondo okanye okwasemzimbeni
iimpawu kwabo batya izixa ezikhulu mihla le.

6. Uxinzelelo lwegazi oluphezulu

Ngokubanzi, icaffeine ayibonakali inyusa umngcipheko wesifo sentliziyo okanye ukubetha kubantu abaninzi.

Nangona kunjalo, kubonisiwe ukunyusa uxinzelelo lwegazi kwizifundo ezininzi ngenxa yempembelelo yayo yokuvuselela kwinkqubo yeemvakalelo (,,,).

Uxinzelelo lwegazi oluphakanyisiweyo ngumngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha ngenxa yokuba kunokonakalisa imithambo ekuhambeni kwexesha, kuthintele ukuhamba kwegazi kuye entliziyweni nasengqondweni.

Ngethamsanqa, ifuthe le-caffeine kuxinzelelo lwegazi ibonakala ngathi yeyokwexeshana. Kwakhona, kubonakala ngathi kunempembelelo enamandla kubantu abangasetyenziswanga ukuyidla.

Ukutya okuphezulu kwe-caffeine kukwabonakalise ukunyusa uxinzelelo lwegazi ngexesha lokuzilolonga kubantu abasempilweni, kunye nakwabo banexinzelelo oluphezulu lwegazi (,).

Ke ngoko, ukunikela ingqalelo kumthamo kunye nexesha le-caffeine kubalulekile, ngakumbi ukuba sele unoxinzelelo lwegazi oluphezulu.

Isishwankathelo: Caffeine ibonakala
ukunyusa uxinzelelo lwegazi xa usetyenziswa ngeedosi eziphezulu okanye ngaphambi kokuzilolonga, njenge
nakubantu abangafane bayisebenzise. Kodwa esi siphumo sinokuba sesokwexeshana,
ke kungcono ukujonga impendulo yakho.

7. Ukukhawuleza kwentliziyo

Iziphumo zokuvuselela ukutya okuphezulu kwe-caffeine kunokubangela ukuba intliziyo yakho ibethe ngokukhawuleza.

Inokukhokelela kwisingqi sokubetha kwentliziyo esitshintshiweyo, esibizwa ngokuba yi-atrial fibrillation, ethe yaxelwa kubantu abancinci abatya iziselo ezinamandla ezineedosi eziphezulu kakhulu zecaffeine ().

Kwimeko enye yokufunda, owasetyhini othathe idosi enkulu yecaffeine powder kunye namacwecwe xa wayezama ukuzibulala wakhula ngokukhawuleza kwenhliziyo, ukusilela kwezintso kunye neminye imicimbi yezempilo ().

Nangona kunjalo, le mpembelelo ibonakala ingenzeki kuwo wonke umntu. Ewe abanye abantu abaneengxaki zentliziyo banokukwazi ukunyamezela izixa ezikhulu zecaffeine ngaphandle kweziphumo ezibi.

Kwisifundo esinye esilawulwayo, xa izigulana ezingama-51 zokungaphumeleli kwentliziyo zisebenzisa i-100 mg ye-caffeine ngeyure kangangeeyure ezintlanu, iqondo lentliziyo kunye nesingqisho sahlala siqhelekileyo ().

Nokuba zithini na iziphumo ezixubeneyo, ukuba uthe waphawula naluphi na utshintsho kumgangatho wentliziyo yakho okanye isingqisho emva kokusela iziselo ezinecafini, cinga ukunciphisa ukutya okutyayo.

Isishwankathelo: Amanani amakhulu
I-caffeine inokunyusa ukubetha kwentliziyo okanye isingqisho kwabanye abantu. Ezi ziphumo ziyavela
ukwahluka kakhulu kumntu kumntu. Ukuba uziva, cinga ukunciphisa eyakho
ukutya.

8. Ukudinwa

Ikofu, iti kunye nezinye iziselo ezine-caffeine ziyaziwa njengeziqinisa amanqanaba amandla.

Nangona kunjalo, banokuba nefuthe elichaseneyo ngokukhokelela kukudinwa okubuyayo emva kokuba icaffeine ishiya inkqubo yakho.

Olunye uphononongo lwezifundo ezingama-41 lufumanise ukuba nangona iziselo ezinamandla zecaffeine zonyusa ukuphaphama kunye nokuphucula imeko yeeyure ezininzi, abathathi-nxaxheba bahlala bediniwe kunesiqhelo kusuku olulandelayo ().

Ewe kunjalo, ukuba uyaqhubeka nokusela ii-caffeine ezininzi imini yonke, unokuyiphepha impembelelo. Kwelinye icala, oku kunokuchaphazela amandla akho okulala.

Ukwandisa izibonelelo zecaffeine kumandla kwaye kuthintele ukudinwa okubuyayo, yisebenzise kwimodareyitha endaweni yeedosi eziphezulu.

Isishwankathelo: Nangona
I-caffeine ibonelela ngamandla, inokukhokelela ekutyhafeni ngokungangqalanga
yinxibe iguge. Cwangcisa i-caffeine yokutya ngaphakathi ukuze uncede ukunciphisa ukudinwa.

9. Ukuchama Rhoqo kunye nokungxamiseka

Ukonyuka kokuchama sisiphumo esisecaleni sokutya okuphezulu kwe-caffeine ngenxa yeempembelelo zokuvuselela ikhonkrithi kwisinyi.

Usenokuba uqaphele ukuba kufuneka uchame rhoqo xa usela ikofu okanye iti engaphezulu kwesiqhelo.

Uninzi lophando olujonga iziphumo zecompound kwimvama yokuchama ijolise kubantu abadala nakwabo baneebladders okanye ukungakwazi ukuzibamba (,,).

Kwisifundo esinye, abantu abancinci abali-12 ukuya kuthi ga kubudala obuphakathi abane-bladders abagqithisileyo abatya i-2 mg ye-caffeine ngeponti nganye (i-4.5 mg ngekhilogram) yobunzima bomzimba yonke imihla ngamava anyukayo abonakalayo kumchamo wokungxamiseka nokungxamiseka ().

Kumntu onobunzima obuziikhilogram ezingama-68, oku kungalingana nama-300 mg wecaffeine ngosuku.

Ukongeza, ukutya okuphezulu kunokunyusa amathuba okuphuhla kokungakwazi ukuzibamba kubantu abanezikhwebu ezisempilweni.

Olunye uphononongo olukhulu lujonge kwiziphumo zokutya okuphezulu kwe-caffeine ekungalawuleki ngaphezulu kwabafazi abangama-65,000 ngaphandle kokungalawuleki.

Abo batya ngaphezulu kwe-450 mg yonke imihla babenomngcipheko okonyukayo wokungakwazi ukuzibamba, xa kuthelekiswa nabo batya ngaphantsi kwe-150 mg ngosuku ().

Ukuba usela iziselo ezininzi ezine-caffeine kwaye uziva ngathi ukuchama kwakho kuqhelekile okanye kuyangxamiseka kunokuba kufanelekile, kunokuba licebo elilungileyo ukunciphisa ukutya kwakho ukuze ubone ukuba iimpawu zakho ziyaphucuka.

Isishwankathelo: I-caffeine ephezulu
Ukutya kunxulunyaniswe nokwanda kokuhamba komchamo kunye nokungxamiseka okuninzi
izifundo. Ukunciphisa ukutya kwakho kunokuziphucula ezi mpawu.

Umgca osezantsi

Ukukhanya kwe-caffeine yokutya okumodareyitha kubonakala ngathi kunika izibonelelo zempilo ezinomdla kubantu abaninzi.

Kwelinye icala, iidosi eziphezulu kakhulu zinokukhokelela kwiziphumo ebezingalunganga eziphazamisa ubomi bemihla ngemihla kwaye zinokubangela nemicimbi enzulu yezempilo.

Nangona iimpendulo zahluka ukusuka komnye umntu ukuya komnye, iziphumo zokutya okuphezulu zibonisa ukuba ngaphezulu akunakuba ngcono.

Ukufumana izibonelelo zecaffeine ngaphandle kwemiphumo engathandekiyo, yenza uvavanyo oluthembekileyo lokulala kwakho, amanqanaba amandla kunye nezinye izinto ezinokuchaphazeleka, kwaye unciphise ukutya kwakho xa kufuneka njalo.