Ithetha ntoni inkanuko yam yekofu?

Umxholo

• Kutheni ndinqwenela ikofu?
• 1. Umkhwa wokusela ikofu
• 2. Ukujamelana noxinzelelo
• 3. Amanqanaba aphantsi ensimbi
• 4. I-Pica kunye neminqweno ye-olfactory
• 5. Ukuphepha iimpawu zokurhoxa njengeentloko
• 6. Kukwijini yakho
• 7. Ukuxhomekeka kweCaffeine
• Isebenza njani ikofu?
• Izibonelelo zempilo yekofu (ixhaswe yisayensi)
• Iingxaki ukusela ikofu (ikwaxhaswa sisayensi)
• Iziphumo zeCaffeine zibandakanya:
  
• Indlela yokujongana neenkanuko zekofu
• Yeka ukubanda okubandayo
• Iimpawu zokurhoxiswa kweCaffeine zinokubandakanya:
  
• Yiyeke kancinci kancinci
• Ukophula inkqubo yakho yekofu
• Ukuthatha

Kutheni ndinqwenela ikofu?

Xa kuziwa kwikofu, iminqweno ihlala yehla kwimikhwa kunye nokuxhomekeka emzimbeni kwi-caffeine.

Nazi izizathu ezisixhenxe zokuba iinkanuko zekofu zinokunyuka kuwe.

1. Umkhwa wokusela ikofu

Kungenzeka ukuba unqwenela ikofu ngaphandle komkhwa. Inokuba yinxalenye ephambili yenkqubo yakho yasekuseni okanye isiseko sonxibelelwano lwasentlalweni. Ngaphezulu kwexesha, unokuba uxhomekeke ngokwengqondo kwisithethe sokusela ikofu. Ke xa uzama ukususa into ebophelelayo enje ngekofu, inokuziva ingonwabanga.

2. Ukujamelana noxinzelelo

Uxinzelelo luchaphazela umzimba wakho uphela, lubangele uxinzelelo kunye nokudinwa. Abantu abadala abaninzi basebenzisa izixhasi zeekhemikhali, kubandakanya inicotine, utywala, kunye necaffeine, njengesixhobo sokukhusela iimvakalelo ngamaxesha oxinzelelo. Kuqhelekile ukufuna ukubuyela kukhuseleko lweepateni eziqhelekileyo, ngakumbi ezo zikunika ukukhetha.

3. Amanqanaba aphantsi ensimbi

Ukuba une-anemia yokusilela kwe-iron (amanqanaba asezantsi e-iron) usenokuba unengxaki yeempawu ezinje ngokudinwa kakhulu kunye nokuba buthathaka. Ukuba udiniwe ngokungapheliyo, kusengqiqweni ukuba ujike uye kwi-caffeine ukuze "uvuke." Ngelishwa, ikofu inezinto zendalo ezibizwa ngokuba ziitannins ezinokuthintela umzimba wakho ekufunxeni i-iron. Ikofu inokukunceda woyise ukudinwa kwixesha elifutshane, kodwa kwixesha elide inokuzonyusa iimpawu ze-anemia.

4. I-Pica kunye neminqweno ye-olfactory

I-Pica sisifo esibangela ukuba abantu banqwenele okanye batye ngokunyanzelekileyo izinto ezingenasondlo. Ibonakaliswa yiminqweno yezinto edla ngokungabi kukutya, njengentlabathi okanye uthuthu.

ujonge into efana nepica, abathi abaphandi bayibiza imvomli. Le meko ibangela ukuba abantu banqwenele izinto zepica nokuba yeyokungcamla, yokujoja, okanye yamava okuhlafuna, kunokuba bayitye. Kumatyala amathathu, le yayiyimpawu "yenoveli" yokunqongophala kwe-anemia apho abathathi-nxaxheba banqwenela ivumba kunye / okanye incasa yezinto kubandakanya ikofu, amalahle, kunye nokutya kwekati enkonkxiweyo. Xa imeko yezempilo yayisonjululwe (amanqanaba e-iron aziswa kumanqanaba asempilweni), umnqweno wezinto wayeka.

Ukuba ufumana ukungabikho kwamandla okanye ukudinwa okukugcina kwimisebenzi yakho yesiqhelo okanye ekwenzeni izinto ofuna ukuzenza, thetha nomboneleli wakho wezempilo.

5. Ukuphepha iimpawu zokurhoxa njengeentloko

Intloko luphawu olwaziwayo lokurhoxiswa kwe-caffeine. EUnited States, ngaphezu kwabantu abadala basebenzisa icaffeine. Xa uzama ukuyeka ukusela ikofu, malunga neepesenti ezingama-70 zabantu baya kuba neempawu zokurhoxa, njengentloko ebuhlungu. Ezinye iimpawu ezixeliweyo zibandakanya ukudinwa kunye nokusilela kokugxila.

Ngenxa yokuba ezi ntloko zihamba ngokukhawuleza emva kokutya i-caffeine, abantu abaninzi basela ikhofi ukukhusela iimpawu zokurhoxiswa. Usenokungaqondi ukuba uyayenza; uyazi nje ikofu iya kukwenza uzive ungcono.

6. Kukwijini yakho

Amawaka abasela ikofu kutshanje bancede abaphandi bakhomba izinto ezintandathu zemfuza ezichonga ukuphendula komntu kwi-caffeine.Ezi zofuzo ziqikelela ukuba ngaba umntu uya kuba sisiselo esinxilisayo sekofu. Ke qhubeka ubeke ityala lakho kubantwana bakho!

7. Ukuxhomekeka kweCaffeine

Kwilizwe lempilo yengqondo, ukuba likhoboka kuthetha into eyahlukileyo kunokuxhomekeka. Umntu olikhoboka lothile uyaqhubeka nokusebenzisa loo nto nangona ibangela iingxaki kubo, njengokugulisa okanye ukubathintela ekusebenzeni ngesiqhelo eluntwini. Nangona kunokwenzeka ukuba ube likhoboka lecaffeine, ayiqhelekanga. Ukuxhomekeka kweCaffeine, nangona kunjalo, yingxaki ebanzi echaphazela abantwana kunye nabantu abadala. Ukuxhomekeka emzimbeni kwenzeka xa umzimba wakho uqhela ukusetyenziswa kwinto ethile, ufumana iimpawu zokurhoxa ngaphandle kwayo.

Isebenza njani ikofu?

Ikofu yinto evuselelayo ekhawulezisa inkqubo yakho ye-nervous system, ekwenza uzive uphaphile kwaye ulumkile. ICaffeine isebenza ngokuthintela ii-adenosine receptors kwingqondo. Iphazamisa amanqanaba ee-neurotransmitters ezininzi, kubandakanya i-dopamine, i-adrenaline, i-serotonin, kunye ne-acetylcholine.

Jonga itshathi yethu enzulu kwifuthe le-caffeine emzimbeni wakho ngolwazi oluthe kratya.

Izibonelelo zempilo yekofu (ixhaswe yisayensi)

Nangona uphando ngamanye amaxesha luyaphikisana, ngokuqinisekileyo ikofu inezibonelelo ezininzi zempilo.

bonisa ukuba icaffeine inokudlala indima ebalulekileyo kunyango lwe-migraine kunye nezinye iintloko. Amayeza amaninzi e-over-the-counter (OTC) e-migraine ngoku aqulathe indibaniselwano ye-analgesics (iintlungu ziyadambisa) kunye ne-caffeine. I-caffeine, nokuba idityaniswe nezinye iziyobisi okanye iyodwa, kudala isetyenziswa kwezinye iindawo zehlabathi njengeyeza lendalo.

Ikofu ikwanazo neepolyphenols, eziyimixube yendalo efumaneka kwiziqhamo, imifuno nakwezinye izityalo. Ibonisa ukuba ii-polyphenols zinamandla e-antioxidants anokunyusa amajoni akho omzimba. Iipolyphenols kwikofu inokukunceda ukukhusela kwezi meko zilandelayo:

• umhlaza
• isifo sentliziyo
• isifo seswekile
• osteoporosis
• Isifo se-Alzheimer
• Isifo sikaParkinson
• uxinzelelo lwegazi (uxinzelelo lwegazi oluphezulu)
• ukutyeba kakhulu
• ukudakumba

Iingxaki ukusela ikofu (ikwaxhaswa sisayensi)

Ngaphandle kwezibonelelo zekofu zempilo ezingqiniweyo ngokwesayensi, zininzi izithintelo ezinxulumene nokusetyenziswa kwecaffeine. Kukho nophando oluphikisanayo malunga nendima ye-caffeine ekukhuseleni abantu kwizifo zentliziyo kunye noxinzelelo lwegazi. Abaphandi abakhokelayo ngoku bakholelwa ukuba ikofu iphakathi kokungathathi hlangothi kwaye iluncedo kwimpilo yentliziyo.

Ukusetyenziswa rhoqo kwe-caffeine kunokubangela i-cholesterol ephezulu kunye nokuhla kwamanqanaba e-vitamin B. Iziphumo ezibi (zexesha elifutshane) zecaffeine zinokuba yingxaki.

Iziphumo zeCaffeine zibandakanya:

• ukungcangcazela
• jita
• ukwanda kwesisu esiswini
• ukubetha kwentliziyo okukhawulezayo okanye okungaqhelekanga
• isiyezi
• ixhala
• ukuphelelwa ngamanzi emzimbeni
• ukuxhomekeka (iimpawu zokurhoxa)
• intloko ebuhlungu

Indlela yokujongana neenkanuko zekofu

Nangona kunokuvakala ngathi ulikhoboka le-caffeine, mhlawumbi uxhomekeke kuyo. Ngethamsanqa, akukho nzima ukubetha ukuxhomekeka kwekofu. Ukurhoxiswa kwe-Caffeine akuhlali ixesha elide kwaye umzimba wakho uya kuziseta kwakhona emva kweeveki ezimbalwa zokuyeka. Emva kweeveki ezimbalwa ngaphandle kwekofu, unyamezelo lwakho lwe-caffeine luya kuhla. Oko kuthetha ukuba awuyi kusela ikofu eninzi ukuze uve iimpembelelo ezikhuthazayo.

Nazi iindlela ezintathu zokwahlula ikhofi yakho, nokuba ufuna ukuyeka ikofu okanye hayi:

Yeka ukubanda okubandayo

Iimpawu zokurhoxiswa kwe-caffeine zinokungathandeki, kodwa zihlala zingadambisi. Iimpawu zinokuthamba ukusuka kubumnene ukuya kubunzima. Abantu abaneempawu ezinzima banokungakwazi ukusebenza ngesiqhelo kwaye, umzekelo, abanakho ukusebenza okanye ukuphuma ebhedini iintsuku ezimbalwa.

Iimpawu zokurhoxiswa kweCaffeine zinokubandakanya:

• intloko ebuhlungu
• ukudinwa
• ukucaphuka
• ingxaki yokujonga

Ukurhoxiswa kwe-Caffeine kuqala kuqala kwiiyure ezili-12 ukuya kwezi-24 emva kwekomityi yakho yokugqibela yekofu. Iimpawu ziphakama emva kosuku olunye ukuya kwiintsuku ezimbini ngaphandle kwe-caffeine, kodwa zinokuhlala ixesha elide kangangeentsuku ezisithoba. Abanye abantu banentloko ebuhlungu ukuya kuthi ga kwiintsuku ezingama-21 emva kwekomityi yabo yokugqibela yekofu.

Yiyeke kancinci kancinci

Unokwazi ukunqanda iimpawu zokurhoxiswa kwe-caffeine ngokucothisa kancinci idosi yakho. Oku kuthetha ukuba uya kuba nekofu encinci kunye nekhefu elingaphantsi kwexesha. Ukuba uhlala usebenzisa i-300 mg ye-caffeine mihla le, ubuncinci njenge-25 mg inokwanela ukukhusela iimpawu zokurhoxa.

Unokukufumanisa kuluncedo ukutshintshela kwiikomityi ezimbini zekofu uye kwenye okanye ubeke iti eshushu okanye enomkhenkce. Umxholo weCaffeine ungahluka, kodwa ngokusisiseko uyaphuka ngolu hlobo:

• Ikomityi yekofu ye-8-ounce: 95-200 mg
• I-ounce ye-12 ye-cola: 35-45 mg
• Isiselo samandla se-8-ounce: 70-100 mg
• Ikomityi yeti eyi 8: 14-60 mg

Ukophula inkqubo yakho yekofu

Ukophula umkhwa wakho wekofu kunokuba lula njengokutshintsha indlela oqhele ukwenza ngayo imihla ngemihla. Nazi ezinye zeendlela onokutshintsha ngazo izinto:

• Tshintshela kwi-decaf kusasa.
• Tshintshela kwisidlo sakusasa.
• Myalelo we-tea eluhlaza (endaweni yekhofi) kwindawo yakho yokutya.
• Thatha ikhefu lokuhamba endaweni yekhefu lekofi (ubale la manyathelo!).
• Dibana nabahlobo ngesidlo sasemini endaweni yekofu.

Ukuthatha

Kusenokwenzeka ukuba usebenze ikofu ngokuqinileyo kwiindlela zakho zemihla ngemihla - kusasa, emsebenzini, okanye nabahlobo. Isizathu sokunqwenela ikofu kunokuba lula njengesiqhelo.

Nangona ukubakho kwe-caffeine kunokwenzeka, kunqabile. Ukuxhomekeka emzimbeni okanye ukuthintela iimpawu zokurhoxa kunokuba yingcambu yeminqweno yakho endaweni yoko.

Olunye uphando luyafuneka ukuqonda ukuba ukusilela kwentsimbi kunye nokunqwenela ikofu kunxibelelene.

Ukwenza iinzame zokutshintsha inkqubo yakho, ukunciphisa, okanye nokuyeka ikofu kwixesha elifutshane okanye kwixesha elide kunezibonelelo.