Ngaba iCaffeine Ikuguqula ube yi-Monster?

Umxholo

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Nanini na xa ufuna ukuzisa umdlalo wakho we-A emsebenzini okanye ebomini, unokufikelela kwizixhobo zakho eziyimfihlo kwindlu yakho yekhofi. Kwi-poll ye-Shape.com yabafundi be-755, phantse isiqingatha sakho savuma ukuba usele ikofu eninzi kunesiqhelo (ukuya kwiikomityi ezimbini) xa kufuneka uhlale uphaphile, ugxininise kwaye unemveliso. Kwaye ngelixa ikhafeyini yokunyusa inokubonakala ngathi iyanceda ekulweni noxinzelelo ekuqaleni, isenokukuqhubela ukuba uhambe ngokukhawuleza kakhulu kwaye unomsindo omkhulu (kakhulu, kutheni uphambene?), Ezinokuthi ekugqibeleni zonakalise ukusebenza kwakho.

Xa uziva uxinzelelo oluninzi lokwenza ngengqondo okanye ngokwasemzimbeni, umzimba wakho uqala ukuvelisa icortisol, eyona hormone iphambili yoxinzelelo. Oko kuvakala kubi, kodwa i-cortisol ayilotshaba. Sidinga ukuba isebenze, ngakumbi ngamaxesha apho kunyanzelekile ukuba uthathe amanyathelo ngokukhawuleza kwaye ube nobuchule, nto leyo ichaza ukuba kutheni abantu abaninzi baseMelika benokuba likhoboka loxinzelelo. Oku kubonakala ngathi kuyaphambana, kodwa uxinzelelo luhlala lukunceda ngezona ntsuku zinzima emsebenzini. Yongeza i-caffeine kumxube we-jolt eyongezelelweyo yamandla, kwaye unokuziva ungenakunqandwa-okanye mhlawumbi njengololiwe obalekayo.

Ezinxulumene: Iinyani ezi-10 ezimangalisayo malunga neCaffeine

"I-caffeine yenye yezinto ezikhuselekileyo ezikhuthazayo ngaphandle," kusho uChristopher N. Ochner, PhD, uprofesa oncedisayo kwi-Icahn School of Medicine kwiNtaba yeSinayi. Kodwa nangona isixa esilinganiselweyo sinokunceda ekuphuculeni ugxininiso, ubuninzi bayo buyawonakalisa ugxininiso lwakho. Ngelishwa, nasiphi na isikhuthazi sihamba kunye nefuthe elisecaleni loxinzelelo, elichitha ngokucacileyo uxinzelelo lwakho, utshilo u-Ochner. "I-caffeine ngokukodwa inokukwenza ube ne-jittery, uvalo, kunye nokukhathazeka, ezinokuthi zithathe indawo yokucinga kwakho."

Kwaye ayithathi lukhulu ekuphazamiseni ingqondo yakho yengqondo. Ukuba awuqhelanga ukusela ikofu (okanye ngaphezulu kwendebe yakho yokuvuka kusasa), zincinci nje ezimbini iikomityi ezinokubangela uxinzelelo kwabanye abantu, utshilo uRoberta Lee, MD, umbhali Isisombululo esiPhezulu soxinzelelo Usihlalo wesebe lezoNyango oluDibeneyo kwiNtaba yeSinayi iBhet Israel. "I-Caffeine yenza abantu babe krwada," utshilo, "kwaye ukuba sele ungumntu oxhalabileyo, oko kuya kongeza umlilo."

Amathuba okuba awuziva ngathi xa ukwisosi yejava, ulungile. "Indlela ozibona ngayo wena kunye nabanye, kunye nendlela ezo zinto zihambelana ngayo inokuchaphazeleka, ngoko unokuphendula kwizinto ezahlukeneyo kwaye wenze uqikelelo malunga nehlabathi elikujikelezile," utshilo u-Ochner. "Unokuba nokuzithemba ngakumbi kwaye ungabi nethemba."

Ezinxulumene: Iziselo ezi-7 zeCaffeine-eziSimahla zaMandla

Isimanga kukuba, ucinga ukuba unyanzelwa ukuba ubhontshiswe ikofu kukwenza ube ngumsebenzi-weenyosi ogqibeleleyo, kodwa eneneni ikwenza ube yeyona gal idumileyo eofisini kwaye uzitshitshise-hayi ngengqondo kuphela.

Ngaphandle kokukwenza ube ne-high-strung, i-caffeine inokuphazamisa nokusebenza okuqhelekileyo komzimba wakho. "ICortisol inyusa imveliso yeswekile emzimbeni," utshilo uLee. "Ukugqithisa, iswekile ibangela ukuba i-insulin ikhutshwe, kwaye xa i-insulin ifihliwe ixesha elide, inyusa ukuvuvukala, enye yezakhiwo zesifo esingapheliyo."

Ikwathintela ukufunxwa kwe-amino acid ezolisayo ebizwa ngokuba yi-adenosine, ebonisa ukuba ingqondo yehlise amanqanaba amandla kwaye ikhuthaze ukulala, phakathi kweminye imisebenzi, yiyo loo nto kunokuba nzima ukufumana ubuthongo bokulala ngeentsuku apho utye kakhulu yecaffeine okanye ikomityi ikufutshane kakhulu ngexesha lokulala. Ukongeza, icaffeine inokongeza ukukhutshwa kwecortisol kwinkqubo yakho, enokuthi inyuse ukudumba okungakhokelela ekuzuzeni ubunzima, ngakumbi ngaphakathi kwesisu, uLee wongeza. Ke nokuba unekofu emnyama eyi-zero-calorie, ukuyidibanisa kunye ne-cortisol ehlala iqukuqela inokongeza i-intshi esinqeni sakho.

Ezinxulumene: Iindlela ezili-15 zekofi eyiliweyo

Indlela ekrelekrele yokubetha uxinzelelo kwaye ube nemveliso

Kunokuba nzima ukugxeka ikofu ngokukubeka ngaphaya komphetho ukuba uyonwabela kakhulu, kodwa i-vanilla latte yakho yasemva kwemini inokuba yingubo yokhuseleko lobuxoki. "Ukufikelela kwinto oyaziyo, njengekofu, kunika intuthuzelo kunye nolawulo xa uziva ngathi uyalahleka," ucacisa u-Ochner. Kuba inokubonelela ngesiqabu sexesha elifutshane ngelixa usonyusa unxunguphalo lwakho, landela la manyathelo kwimithambo ye-nix kwaye ikuncede wenze konke okusemandleni akho imini yonke.

1. Bambelela kwindlela yesiqhelo. Yonwabela ikomityi yakho yasekuseni (okanye ezimbini) zekofu, iti, okanye nayiphi na into ekulungele ukulungiswa yi-caffeine, ngakumbi kwiintsuku zoxinzelelo oluphezulu. "Ukuba utshintshela izinto kwiakhawunti yoxinzelelo, mhlawumbi uza kwenza izinto zibe mandundu," utshilo u-Ochner. "Umzimba uqhela isiqhelo. Xa uwutshintsha, uza kuba nempendulo." Ke ukuba uhlala u-odola i-grande Americano, musa ukubuza i-venti ngenxa yokuba unenkcazo ebalulekileyo.

2. Sukuyilahlela ikofu okwangoku. Ukuba ufuna ukuzikhulula kwi-caffeine, yenze ngokukhawuleza kwaye ingabi yiveki xa ulungele ukunyuswa. Uphando lwamva nje olupapashwe kwi- Ijenali yoPhando lweCaffeine iqinisekisa oko bebekwazi abaninzi ngalo lonke ixesha: Icaffeine sisiyobisi, kwaye ukuphuma kuyo kunokuba mbi. Emva kokuhlalutya "ukusetyenziswa kwecaffeine disorder" ukusuka kwizifundo ezisithoba ezipapashwe ngaphambili zokuxhomekeka kwi-caffeine, abaphandi bafumanise ukuba abantu abaxhomekeke kwi-caffeine banokufumana ubunzima kwiimpawu zokurhoxa njengokuxhalaba kunye noxinzelelo xa bengaphakeli iziyobisi zabo.

3. Phumla ngokwaneleyo. Xa ufuna ukukhanya ngosuku olulandelayo, vala ilaptop yakho kunye neenkophe zakho. "Ukuba awulali kakuhle, sele usebhola emva kweebhola ezisibhozo kusasa phambi kokuba usele ikofu," utshilo u-Ochner.

4. Yitya ukutya okuyinyani. Ukuba uxinzelelo lukunika i-munchies, zenzele inceba kwaye uhlale kude neelekese, zona iipesenti ezili-17 zabafundi be-Shape.com abathi bazifikelela xa betyhafile. Endaweni yokulandela iswekile ephezulu (kunye nokuphazamiseka), khetha ukutya okuza kugcina amanqanaba amandla akho, njengeecarbohydrates ezintsonkothileyo ezinje ngeenkozo kunye neprotheni ebhityileyo.

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