Iimpawu ze-8 zeCaffeine yokurhoxa

Umxholo

• 1. Intloko ebuhlungu
• 2. Ukudinwa
• 3. Ixhala
• 4. Kunzima ukugxila
• 5. Umoya oxinezelekileyo
• 6. Ukucaphuka
• 7. Iinyikima
• 8. Amandla aphantsi
• Ukunciphisa njani iiCaffeine Iimpawu zokuKhutshwa
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-caffeine yeyona nto ixhaphakileyo kwihlabathi esetyenziswa ngokusebenza kwengqondo.

Isebenza njengenkqubo ye-nervous system evuselelayo, ethetha ukuba ichaphazela imisebenzi ye-neural kwingqondo kwaye yonyusa ukuphapha ngelixa kunciphisa ukudinwa ().

Ukuba umzimba uxhomekeke kwi-caffeine, ukuyikhupha ekutyeni kunokubangela iimpawu zokurhoxa eziqala emva kweeyure eziyi-12-24 emva kokumisa icaffeine.

Ukurhoxiswa kwe-caffeine kukuchongwa kwezonyango kwaye kuya kuchaphazela nabani na odla rhoqo i-caffeine.

Nazi iimpawu ezi-8 eziqhelekileyo kunye neempawu zokurhoxiswa kwe-caffeine.

1. Intloko ebuhlungu

Intloko ziphakathi kwezona zixeliweyo kwiimpawu zokurhoxiswa kwe-caffeine.

I-Caffeine ibangela ukuba imithambo yegazi kwingqondo icuthe, ecothisa ukuhamba kwegazi.

Olunye uphononongo lufumanise ukuba i-250 mg (ngaphantsi kweekomityi ezintathu zekofu) inokucutha ukuhamba kwegazi lobuchopho nge-27% ().

Kuba ukusetyenziswa kwecaffeine kubangela ukuba imithambo yegazi icuthe, ukunciphisa okanye ukuyeka ukutya kungenise imithambo yegazi ukuba ivule kwaye yonyuse ukuhamba kwegazi ukuya kwingqondo.

Olu tshintsho ngequbuliso ekuhambeni kwegazi kunokubangela iintlungu zokurhoxa entloko ezinokwahluka ngokobude kunye nobukhali njengoko ingqondo iguquka ikonyuka egazini.

Intloko ziya kuncipha njengoko ingqondo iguquka kolu nyuso lokuhamba kwegazi.

Nangona ukurhoxiswa kwe-caffeine kunokubangela iintloko, icaffeine isetyenziselwa ukunyanga iintlobo ezithile zentloko njengemigraines.

I-Caffeine inceda ekuphuculeni amandla okuphelisa iintlungu kunye nokunciphisa iintlungu zentloko xa uzitya zodwa ().

Ukuphelisa i-caffeine kubangela ukwanda kokuhamba kwegazi ukuya kwingqondo, kunokubangela iintloko kwabanye abantu.

2. Ukudinwa

Abantu abaninzi baxhomekeke kwikomityi yekofu yemihla ngemihla ukubanika amandla.

I-Caffeine inceda ukwandisa ukuphapha kunye nokunciphisa ukudinwa ngokubhloka ii-receptors ze-adenosine, i-neurotransmitter enokukwenza uzive usozela ().

Kungenxa yesi sizathu le nto kuye kwaqinisekiswa ukuba kukonyusa ukusebenza kweembaleki, ukuphucula amandla kunye nokunciphisa ukudinwa okungapheliyo ().

Nangona kunjalo, ukuphelisa i-caffeine ekudleni kwakho kunokuba nefuthe elichaseneyo, kubangele ukozela nokudinwa.

Umzekelo, uphononongo olwenziwe kubathengi be-caffeine abangama-213 babonisa ukuba ukuyeka icaffeine iiyure ezili-16 kubangele ukwanda kwemvakalelo yokudinwa.

Ngaphezu koko, abo batya icaffeine mihla le babeneempawu ezibi zokurhoxa, kubandakanya nokudinwa, kunabo babatya izihlandlo ezimbalwa ngeveki ().

Ukongeza, amandla ayo okomelela ahlala kuphela kwinkqubo yakho malunga neeyure ezine ukuya kwezintandathu, ezinokukhokelela ekubeni ufikelele kwiikomityi ezininzi zekofu okanye iziselo zamandla imini yonke ukugcina ulumko.

Oku kunokukhokelela ekutyeni okugqithisileyo kunye nasekuxhomekekeni kwi-caffeine kwaye zenze ukuba iimpawu zokurhoxa zibi kakhulu.

Ikofu isebenza njengesikhuthazi emzimbeni kwaye ukulumla kuyo kungakwenza uzive udiniwe kwaye uzele.

3. Ixhala

ICaffeine sisikhuthazi esonyusa ukubetha kwentliziyo, uxinzelelo lwegazi kunye noxinzelelo lwehomoni cortisol kunye ne-epinephrine ().

Kubantu abanovelwano kwi-caffeine, ikomityi enye yekofu inokubenza bazive bejita kwaye bexhalabile.

Ngelixa ukutya icaffeine kunokubangela iimvakalelo zokuxhalaba, ukusika kunokubangela iziphumo ebezingalindelekanga.

Ukuxhalaba luphawu oluqhelekileyo oluchaziweyo kubantu abarhoxa ekusebenziseni i-caffeine rhoqo.

Umzimba unokuxhomekeka kuwo ngokwasemzimbeni nangokomzimba, ubangele iimvakalelo zoxinzelelo.

Kwaye xa usitya uninzi lwecaffeine yakho ngohlobo lwesoda okanye ikofu eneswekile, ukuncitshiswa kweswekile ngesiquphe kunokwenza ukuba icaffeine irhoxise uxinzelelo.

Izifundo zezilwanyana zibonisa ukuba ukususa ngequbuliso iswekile ekudleni emva kwexesha elide lokusetyenziswa kweswekile kunokubangela iimpawu zoxinzelelo ().

Umzimba unokuxhomekeka emzimbeni nasengqondweni kwi-caffeine. Oku kunokukhokelela kwiimvakalelo zoxinzelelo xa urhoxa kuyo.

4. Kunzima ukugxila

Esinye sezizathu eziphambili zokuba abantu bakhethe ukusebenzisa icaffeine ngohlobo lwekofu, iti okanye iziselo zamandla kukunyusa uxinzelelo.

Iziselo ezine-caffeine zihlala zityiwa ngaphambi kovavanyo, iminyhadala yeembaleki okanye imiboniso yokuphucula ukugxila.

I-caffeine inyusa amanqanaba e-adrenaline, i-hormone eveliswa ngamadlala e-adrenal njengenxalenye yokuphendula komzimba okuqhelekileyo kuxinzelelo ().

Ikwakhuthaza umsebenzi we-neurotransmitters ye-dopamine kunye norepinephrine ().

Le indibaniselwano yokuphendula inyusa ukubetha kwentliziyo kunye noxinzelelo lwegazi kwaye ivuselele ingqondo, ibangele ukonyuka kokuqaqambisa kunye nokujolisa okuphuculweyo.

Ukuyekisa ikhafeyini kunokuba nefuthe elibi kuxinzelelo njengoko umzimba wakho usokola ukuqhela ukusebenza ngaphandle kwawo.

I-caffeine inyusa uxinzelelo ngokwandisa amanqanaba ee-neurotransmitters ezithile kunye neehomoni. Ukuyeka okanye ukunciphisa kunokubangela ukuba ube nobunzima ekugxileni kwimisebenzi ethile.

5. Umoya oxinezelekileyo

I-Caffeine yaziwa kakuhle ngokukwazi kwayo ukuphakamisa imeko.

Kukwazi ukuvimba i-adenosine kungekuphela kwandisa ukuphaphama kodwa kuye kwafunyanwa kuphucula nomoya.

Olunye uphononongo kubantu abatya i-caffeine rhoqo bafumanisa ukuba ukusebenzisa i-0.68 mg ngepawundi (1.5 mg ngekg) yesisindo somzimba kukhokelele kwimeko elungileyo, xa kuthelekiswa ne-placebo ().

Ukongeza, uninzi lwezifundo zinxibelelanise ukusetyenziswa rhoqo kwe-caffeine kumngcipheko wokudakumba.

Umzekelo, uphononongo olukhulu kwabasetyhini abangaphezulu kwama-50 000 bafumanisa ukuba abasetyhini abasela iikomityi zekofu ezine nangaphezulu ngemini babenomngcipheko ophantsi we-20% wokudakumba kunabasetyhini abasela ikofu encinci okanye bangabinayo ()

Iziphumo ezikhuthazayo zecaffeine zinokukhokelela kwiimvakalelo zokuba sempilweni kunye nokunyusa amandla, aphelayo xa ukutya kwecaffeine kuphela ().

Ngesi sizathu, imeko yakho inokuthatha ukubetha ukuba uthatha isigqibo sokuyeka icaffeine.

I-caffeine ibangela ukuphaphama kwaye inokunyusa iimvakalelo zempilo-ntle. Kubathengi abaqhelekileyo be-caffeine, ukusika kunokubangela imeko yokudakumba.

6. Ukucaphuka

Kuqhelekile ukuba abantu abasela ikofu rhoqo babe cranky phambi kwendebe yabo kusasa.

I-caffeine kwikofu inokuba ngunobangela wale mvakalelo yokuba nochuku.

Kungenxa yokuba ikofu ihlala kuphela kwinkqubo iiyure ezine ukuya kwezintandathu, ukurhoxa-njengeempawu zokucaphuka zinokwenzeka emva kokuphumla kobusuku ().

Abasela ikofu basetyenziselwa iziphumo ezonyusa imo yecaffeine, kunye nefoto yamandla abayifumanayo.

Kwabanye, ukuncancisa iziselo ezine-caffeine ezinjengekofu kubangela ukuba bacaphuke kwaye babe neemvakalelo ezibi.

Ngapha koko, kunokuba nzima kubasebenzisi be-caffeine enzima ukunciphisa umlinganiselo abawuqhelileyo ngaphandle kokuchaphazela imeko yabo.

Kuphononongo lwabantu abadala abaxhomekeke kwi-caffeine, i-89% yabathathi-nxaxheba baxele ukuba nangona benqwenela ukunciphisa i-caffeine, khange baphumelele kwimizamo yabo ngenxa yeempawu zokurhoxa, kubandakanya ukungakhathali kunye nomsindo ().

Abantu abaxhomekeke ngokwasemzimbeni nangokwasengqondweni kwi-caffeine banokuba namava okucaphuka okanye umsindo xa bezama ukuyeka le nto ivuselelayo.

7. Iinyikima

Nangona ingaqhelekanga njengezinye iimpawu, abo baxhomekeke kakhulu kwi-caffeine banokufumana ukungcangcazela kwimeko yokurhoxiswa kwe-caffeine.

Kuba icaffeine sisistim se-nervous system esikhuthazayo, iziphumo ebezingalindelekanga eziqhelekileyo zokusela kakhulu zibandakanya ukuziva ujittery okanye unxunguphele kwaye unezandla ezingcangcazelisayo ().

Ngapha koko, abo baneengxaki zokuxhalaba bahlala becetyiswa ukuba bangasebenzisi i-caffeine ukunqanda ukuba mandundu koxinzelelo ().

Nangona kunjalo, kubantu abatya izixa ezikhulu zecaffeine mihla le, ukuyeka ukubanda kungakhokelela ekungcangcazelweni.

Iinyikima ezinxulumene nokurhoxiswa kwe-caffeine zihlala zisezandleni kwaye kufuneka zihlale iintsuku ezimbini ukuya kwezilithoba.

Ukuba ufumana ukungcangcazela kwezandla okuhlala ngaphezulu kweentsuku ezisithoba, nxibelelana nogqirha wakho ukuze akhuphe ezinye izizathu.

Zombini ezi zinto zitya kakhulu icaffeine kunye nokurhoxiswa kwe-caffeine kunokubangela ukungcangcazela kwezandla kubantu abathile.

8. Amandla aphantsi

Uninzi lwabantu bonke abasebenzisa iziselo ezine-caffeine kunye nokutya kukhangela indlela yokuphucula amanqanaba amandla ashiyekayo.

Izinto zokuphila njengokulala okungalunganga, imisebenzi enzima kunye nokutya okungenampilo kunokuphelisa amandla, kubangele abantu abaninzi ukuba bafikelele kwimithombo yamandla yangaphandle njengekofu kunye neziselo zamandla ukuzihlaziya.

Iziselo ezine-caffeine zihlala zisetyenziswa njenge-crutch yokuhambisa amandla afunekayo ukuyenza imini yonke okanye ukubuyekeza ukungalali.

Ukuhambisa ikomityi yekofu okanye isiselo esinamandla kunyusa uxinzelelo, kukonyusa izinga lokubetha kwentliziyo kunye nokunyusa iswekile yegazi, kukhokelela kwiimvakalelo zokonyuka kwamandla omzimba kunye nengqondo.

Iziphumo ezinqwenelekayo zinokukhokelela ekuxhomekekeni kwe-caffeine, zibangele isidingo sokwanda kwe-caffeine ukuvelisa amandla afanayo ().

Kungenxa yoko le nto amandla asezantsi esisikhalazo esiqhelekileyo sabantu abacutha okanye baphelise icaffeine.

I-caffeine yinto evuselelayo ebangela ukwanda kwamandla, ukuphapha kunye noxinzelelo. Ukurhoxa kunokubangela amandla asezantsi kwabanye abantu.

Ukunciphisa njani iiCaffeine Iimpawu zokuKhutshwa

Iimpawu zokurhoxiswa kwe-caffeine kufuneka zihlale kuphela phakathi kweentsuku ezimbini ukuya kwezisi-9, ngamandla okuqina kweempawu ezenzeka kwiiyure ezingama-24-51 emva kokuba icaffeine isikiwe ().

Ngelixa ezi mpawu zihlala ixesha elifutshane, zinokungonwabi kwaye zibenze nzima ubomi.

Ngethamsanqa, kukho iindlela zokunciphisa amathuba okufumana ezi ziphumo zingathandekiyo.

Zama ezi ngcebiso zilandelayo ukunciphisa okanye ukuthintela ngokupheleleyo iimpawu zokurhoxiswa kwe-caffeine.

• Sika kancinci: Ukuyeka ukubandayo kungothusa umzimba kwaye kwenze ukuba iimpawu zokurhoxa zibe mandundu. Ngokuthe ngcembe ukulumla ikhafeyini kunokuwanciphisa amathuba okuba neziphumo ebezingalunganga.
• Nciphisa iziselo ezine-caffeine: Ukuba uqhele ukusela ikofu enamandla apheleleyo, qala ukusela isiqingatha sokutya, ikofu yesiqingatha esiqhelekileyo ukunciphisa kancinci ukuxhomekeka kwakho. Kulungile, tshintsha enye yeefesi zakho zetiyi ye-herbal ye-decaf. Thenga iti yemifuno kwi-intanethi.
• Hlala hydrated: Ukusela amanzi ngokwaneleyo kubalulekile xa usika icaffeine. Ukuphelelwa ngamanzi emzimbeni kunokuzenza mandundu iimpawu zokurhoxa, ezinjengentloko kunye nokudinwa ().
• Lala ngokwaneleyo: Ukulwa nokudinwa, zama ukufumana iiyure ezisixhenxe ukuya kwezisixhenxe zokulala ubusuku bonke ().
• Ukunyusa amandla ngokwendalo: Ukuba amanqanaba akho ombane athe athabatha into emva kokuyeka i-caffeine, zama ukubandakanya imithombo yamandla okwemvelo njengokuzilolonga, ukutya okuxineneyo kwezondlo kunye neendlela zokunciphisa uxinzelelo kwindlela yakho yesiqhelo.

Umgca osezantsi

ICaffeine sisikhuthazi esisetyenziswa ngokubanzi esinokubangela ukurhoxa-njengeempawu kwezinye.

Ukurhoxiswa kwe-Caffeine kunokwenzeka nakubani na odla ngokutya icaffeine emva koko ayeke ukusetyenziswa kwayo ngesiquphe.

Iimpawu eziqhelekileyo zibandakanya intloko ebuhlungu, ukudinwa, amandla asezantsi, ukuba nochuku, ixhala, uxinzelelo olubi, imeko yokudakumba kunye neenyikima, ezinokuhlala naphi na ukusuka kwiintsuku ezimbini ukuya kwezilithoba.

Ngombulelo, kukho iindlela zokunciphisa ezi mpawu, kubandakanya ukunciphisa i-caffeine ngokuthe ngcembe, ukuhlala unamanzi amaninzi, ukulala ngokwaneleyo kunye nokufumana iindlela zokonyusa amandla akho ngokwemvelo.

Nangona ukurhoxiswa kwe-caffeine kunokubonakala kunganyamezeleki ekuqaleni, le mpendulo yexeshana yinto nje endleleni yokunciphisa ukuxhomekeka kwakho.