Ngaba iti iyakunyibilikisa?

Umxholo

• Ngamana unokuchaphazela i-Hydration yakho
• Iitayi ezahlukeneyo zinokuba neempembelelo ezahlukeneyo
• Iti yeCaffeine
• Iitayi zeHerbal
• Uhlobo lweHybrid
• Akunakulindeleka ukuba Unciphise amanzi
• Umgca osezantsi

Iti yenye yezona ziselo zidumileyo emhlabeni.

Inokonwabela ukufudumala okanye ukubanda kwaye inokuba negalelo kwiimfuno zakho zemihla ngemihla.

Nangona kunjalo, iti ikwanayo necaffeine - ikhompawundi enokuthomalalisa umzimba. Oku kunokukushiya uzibuza ukuba ukusela iti kunokukunceda uhlale uhlaziyekile.

Eli nqaku lityhila hydrating kunye neziphumo zokwehla kweti.

Ngamana unokuchaphazela i-Hydration yakho

I-tea inokuchaphazela i-hydration yakho-ngakumbi ukuba uyasela kakhulu.

Oko ikakhulu kungenxa yokuba ezinye iitayi zine-caffeine, ikhompawundi ikwafumaneka kwikofu, itshokholethi, iziselo zamandla, kunye neziselo. ICaffeine sisikhuthazi sendalo kwaye sesinye sezona zinto zixhaphakileyo kukutya kunye neziselo ehlabathini ().

Nje ukuba ungene, icaffeine idlula ivela emathunjini akho iye kwigazi lakho kwaye yenza indlela eya kwisibindi sakho. Kulapho, yahlulwe yangamacandelo ahlukeneyo anokuchaphazela indlela amalungu akho asebenza ngayo.

Umzekelo, icaffeine inefuthe elikhuthazayo kwingqondo yakho, yonyusa ukuphaphama kunye nokunciphisa ukudinwa. Kwelinye icala, inokuba nefuthe lomchamo kwizintso zakho.

I-diuretic yinto enokubangela ukuba umzimba wakho uvelise umchamo ongaphezulu. ICaffeine ikwenza oku ngokwandisa ukuhamba kwegazi kwezintso zakho, ukubakhuthaza ukuba bakhuphe amanzi amaninzi ().

Isiphumo sokuchama sinokubangela ukuba uchame rhoqo, okunokuchaphazela ukungcola kwakho kuneziselo ezingezizo ezine-caffeine.

Ezinye iti ziqulathe icaffeine, ikhompawundi eneempawu zokuchama. Oku kunokubangela ukuba uchame rhoqo xa usela iti, enokuchaphazela i-hydration yakho.

Iitayi ezahlukeneyo zinokuba neempembelelo ezahlukeneyo

Iitayi ezahlukeneyo zinamanani ahlukeneyo e-caffeine kwaye ke inokuchaphazela i-hydration yakho ngokwahlukileyo.

Iti yeCaffeine

I-caffeinated teas iquka iintlobo ezimnyama, eziluhlaza, ezimhlophe kunye ne-oolong.

Ezi teyi zenziwe ngamagqabi e- UCamellia sinensis Isityalo ngokubanzi sinikezela nge-16-19 mg ye-caffeine kwigrama nganye yeti ().

Njengokuba nje ikomityi yeti iqulethe 2 iigram zamagqabi eti, ikomityi enye (240 ml) yeti iyakuba nama-33-38 mg wecaffeine- emnyama kunye ne-oolong equlethe eyona.

Oko kwathethi, umxholo wecaffeine weti unokuhluka ukusuka kwibhetshi enye ukuya kwenye, ezinye zibonelela kangange-120 mg yekhafini ekwindebe nganye (240 ml). Kukwafanelekile ukuba uqaphele ukuba okukhona usenza iti yakho ixesha elide, kokukhona inokuba necaffeine (,).

Ukubeka oku ngokwembono, ikomityi enye (i-240 ml) yekofu ihlala inika i-caffeine eyi-102-200 mg, lo gama ubuninzi besiselo samandla bunokunikela nge-160 mg ().

Nangona iti isezantsi kwi-caffeine kunezinye iziselo ezine-caffeine, ukusela izixa ezikhulu kunokuchaphazela imeko yakho ye-hydration.

Iitayi zeHerbal

Ii-herbal teas ezinjenge-chamomile, i-peppermint, okanye i-rosehip zenziwe ngamagqabi, iziqu, iintyatyambo, iimbewu, iingcambu kunye neziqhamo zezityalo ezahlukeneyo.

Ngokungafaniyo nezinye iintlobo zeti, azinawo amagqabi avela UCamellia sinensis isityalo. Ke ngoko, ziqwalaselwe ngobuchwephesha njengamayeza eengcambu endaweni yeentlobo zeti ().

Iitrab zeherbal zihlala zingena-caffeine kwaye akunakulindeleka ukuba zibe neziphumo zokuphelisa amandla emzimbeni wakho.

Uhlobo lweHybrid

Nangona uninzi lwee-herbal teas zingenayo i-caffeine, imixube embalwa iquka izinto ezine-caffeine.

Omnye umzekelo yi-Yerba mate - isiselo esiqhelekileyo saseMzantsi Melika esiya sithandwa kwihlabathi liphela.

Yenziwe ngamagqabi omileyo kunye namasetyana e Ilex paraguariensis Utyalo kwaye luqulathe i-85 mg ye-caffeine ngekomityi nganye ngekomityi-encinci ngaphezulu kwekomityi yeti kodwa ingaphantsi kwekomityi yekofu (6).

Nangona kunqabile ukutya, i-herusus infusions kubandakanya i-guayusa, yaupon, i-guarana, okanye amagqabi ekofi nawo anokuqulatha icaffeine.

Ke ngoko, njengoko kunjalo nakwezinye iti ezine-caffeine, ukusela izixa ezikhulu zezi teyi kunokunciphisa ukulinganisela kwamanzi emzimbeni wakho.

Iti emnyama emnyama, eluhlaza, emhlophe, kunye ne-oolong inecaffeine, enokuthi ichaphazele imeko ye-hydration. Ngaphandle kwemeko ezimbalwa, uninzi lwee-herbal teas alunayo i-caffeine kwaye ngokubanzi ithathwa njenge-hydrating.

Akunakulindeleka ukuba Unciphise amanzi

Ngaphandle kwempembelelo ye-diuretic ye-caffeine, zombini i-herbal kunye ne-caffeine-equkethe i-teas ayinakulindeleka ukuba ikuncede.

Ukuba nefuthe elibonakalayo lokuchama, icaffeine kufuneka isetyenziswe kwixabiso elingaphezulu kwe-500 mg-okanye ilingana neekomityi ezi-6-13 (1,440-3,120 ml) yeti (,).

Abaphandi baxela ukuba xa zityiwe ngesixa esilinganiselweyo, iziselo ezine-caffeine- kubandakanya iti- zinokuhambisa amanzi.

Kwesinye isifundo, abantu abangama-50 abasela ikofu kakhulu basebenzise ii-ounces ezingama-26.5 (800 ml) zekofu okanye ubuninzi bamanzi ngosuku ngalunye iintsuku ezi-3 zilandelelana. Ngokuthelekisayo, leyo yi-caffeine elingana ne-ounces ezingama-36.5-80 (1,100-2,400 ml) yeti.

Izazinzulu azibonanga mahluko kumanqaku e-hydration phakathi kweentsuku apho kwakuselwa ikofu kunye namanzi ().

Kwesinye isifundo esincinci, amadoda angama-21 aphilileyo asela iikomityi ezi-4 okanye ezi-6 (960 okanye 1,440 ml) yeti emnyama okanye amanani afanayo amanzi abilisiweyo ngaphezulu kweeyure ezili-12.

Kwakhona, abaphandi abaqapheli mahluko kwimveliso yokuchama okanye amanqanaba e-hydration phakathi kweziselo zimbini. Baye bagqiba kwelokuba iti emnyama ibonakala ngathi ifana namanzi xa isetyenziswa ngesixa esincinci okanye ilingana neekomityi ezi-6 (1,440 ml) ngemini ().

Ukongeza, uphononongo lwamva nje lwezifundo ezili-16 lubonisa ukuba idosi enye eyi-300 mg ye-caffeine- okanye elingana nokusela iikomityi eziyi-3.5-8 (840-1,920 ml) yeti ngexesha elinye- inyusa imveliso yomchamo nge-109 ml xa kuthelekiswa ubungakanani obufanayo beziselo ezingezizo ii-caffeine ().

Ke ngoko, kwanaxa iti inyusa imveliso yokuchama, ayibangeli ukuba ulahlekelwe lulwelo oluninzi kunokuba ubusele ekuqaleni.

Into ebangela umdla kukuba, abaphandi baqaphela ukuba icaffeine inokuba nefuthe elincomekayo lokuchama emadodeni nakubathengi be-caffeine ().

Iti - ngakumbi ityiwa ngobungakanani obulinganiselweyo- akunakulindeleka ukuba ibenazo naziphi na iimpembelelo zokuphelisa amandla emzimbeni. Nangona kunjalo, ukusebenzisa isixa esikhulu seti- umzekelo, ngaphezulu kweekomityi ezisi-8 (1,920 ml) ngaxeshanye- kunokuba nefuthe elinganciphisiyo lokuphelisa amanzi emzimbeni.

Umgca osezantsi

Iindidi ezininzi zeti ziqulathe icaffeine, isithako esinechamo esinokubangela ukuba uchame rhoqo.

Nangona kunjalo, umxholo wecaffeine weeyi ezininzi usezantsi kakhulu. Ukusela izixa eziqhelekileyo-ngaphantsi kwe-3.5-8 yeekomityi (840-1,920 ml) yeti ngexesha elinye-akunakulindeleka ukuba kubekho naziphi na iimpembelelo zokuphelisa amanzi emzimbeni.

Konke kuko konke, iti inokubonelela ngenye indlela enomdla kumanzi acocekileyo ekuncedeni ukuba ufikelele kwiimfuno zakho zemihla ngemihla.