Ndingasela iti eluhlaza ngelixa ukhulelwe?

Umxholo

• Yintoni iti eluhlaza?
• Yimalini icaffeine ekwiti eluhlaza?
• Ngaba iti eluhlaza iyingozi ukusela ngexesha lokukhulelwa?
• Yimalini iti eluhlaza ekhuselekileyo ukuba uyitye ngexesha lokukhulelwa?
• Ngaba ii-herbal teas zikhuselekile ukuba zingaselwa ngexesha lokukhulelwa?
• Amanyathelo alandelayo

Umfazi okhulelweyo kufuneka asele iziselo ezingaphezulu komntu ongakhulelwanga. Kungenxa yokuba amanzi ayanceda ukwenza i-placenta kunye ne-amniotic fluid. Abafazi abakhulelweyo kufuneka basele iiglasi zamanzi ezisibhozo ukuya kwi-12 ngosuku. Kuya kufuneka uzame ukunqanda icaffeine, kuba inokubangela ukonyuka kokuchama kwaye ikhokelele ekuphelelweni ngumzimba. Ukuphelelwa ngamanzi emzimbeni kunokuzisa iingxaki ezinje nge-amniotic fluid ephantsi okanye umsebenzi ngaphambi kwexesha.

Kukho ukutya okuthile ongafanelanga ukuba ukuse okanye ukusele ngelixa ukhulelwe kuba kunokuba yingozi kusana lwakho. Utywala kunye nenyama eluhlaza ayizukubuzwa, kwaye usenokuba ulumkisiwe ngugqirha wakho malunga nokusela kakhulu ikofu ngenxa yecaffeine. Iti eluhlaza, kwelinye icala, ihlala idunyiswa ngezibonelelo zayo zempilo. Ngaba ikhuselekile ngexesha lokukhulelwa?

Iti eluhlaza yenziwe ngesityalo esinye njengesi esiqhelekileyo esimnyama kwaye ayithathwa njengeyiti yemifuno. Iqukethe i-caffeine njengekhofi, kodwa ngexabiso elincinci. Oku kuthetha ukuba ungonwabela iti eluhlaza ngamanye amaxesha ngaphandle kokulimaza umntwana wakho. Kodwa njengekofu, kusenokwenzeka ukuba kububulumko ukunciphisa umyinge wakho kwikomityi enye okanye ezimbini ngosuku.

Funda ukuze ufunde ngakumbi ngeti eluhlaza kunye nokuba ungatya kangakanani ngokukhuselekileyo ngelixa ukhulelwe.

Yintoni iti eluhlaza?

Iti eluhlaza yenziwe ngamagqabi angenagwele avela kwi Camelia sinensis isityalo. Inencasa yomhlaba esemnene, kodwa iti eluhlaza ayisiyiyo i-herbal tea. Ezi teyi zilandelayo zivunwa kwisityalo esinye njengeti eluhlaza, kodwa zenziwe ngokwahlukileyo:

• iti emnyama
• iti emhlophe
• iti etyheli
• iti oolong

Iti eluhlaza ine-concentrations ephezulu ye-antioxidants ebizwa ngokuba yi-polyphenols. I-antioxidants ilwa ne-radicals simahla emzimbeni kwaye iyabathintela ekonakaliseni i-DNA kwiiseli zakho. Abaphandi bakholelwa ukuba i-antioxidants inokukunceda ukunciphisa inkqubo yokuguga, ukunciphisa umngcipheko womhlaza, kunye nokukhusela intliziyo yakho.

Iti eluhlaza ubukhulu becala ngamanzi kwaye iqulethe ikhalori enye kwikomityi enye.

Yimalini icaffeine ekwiti eluhlaza?

Ikomityi ye-8-ounce yeti eluhlaza iqulethe malunga ne-24 ukuya kwi-45 milligram (mg) ye-caffeine, kuxhomekeke kwindlela eyomelele ngayo. Kwelinye icala, ii-ounces zekofu ezi-8 zinokuqulatha naphi na phakathi kwama-95 nama-200 mg weCaffeine. Ngamanye amagama, ikomityi yeti eluhlaza inesiqingatha esingaphantsi kwesiqingatha se-caffeine ekwindebe yakho eqhelekileyo yekofu.

Lumka ke, nokuba ikomityi yeti eluhlaza okanye ikofu enetafisi eluhlaza inexabiso elincinci lecaffeine (12 mg okanye ngaphantsi).

Ngaba iti eluhlaza iyingozi ukusela ngexesha lokukhulelwa?

I-caffeine ithathwa njengesikhuthazi. I-caffeine inokuwela ngokukhululekileyo kwi-placenta kwaye ingene kwigazi lomntwana. Usana lwakho luthatha ixesha elide ukuba ludibanise (icaffeine) kunomntu oqhelekileyo, ke oogqirha banexhala malunga nefuthe labo kwimveku esakhulayo. Kodwa uphando lubonakalisile ubungqina obuphikisanayo malunga nokhuseleko lokusela iziselo ezine-caffeine ngexesha lokukhulelwa.

Uninzi lwezifundo lubonisa ukuba ukusela iziselo ezine-caffeine ezifana nekofu kunye neti ngexesha elimiselweyo ngexesha lokukhulelwa akunampembelelo imbi emntwaneni.

Olunye uphononongo lubonisa ukuba ukutya amanqanaba aphezulu e-caffeine kunokunxulumana neengxaki, kubandakanya:

• Ukuphuma kwesisu
• ukuzalwa ngaphambi kwexesha
• ubunzima bokuzalwa obuphantsi
• Iimpawu zokurhoxa kwiintsana

Uphononongo olupapashwe kwiphephancwadi i-Epidemiology lufumanise ukuba abasetyhini abatya umyinge wama-200 mg wecaffeine ngemini abanawo umngcipheko wokuphuphuma kwesisu.

Abaphandi basePoland abafumani mngcipheko wokuzalwa ngaphambi kwexesha okanye ubunzima bokuzalwa obuphantsi kwabasetyhini abakhulelweyo abadle ngaphantsi kwe-300 mg ye-caffeine ngosuku. Olunye uphononongo olupapashwe kwiAmerican Journal of Obstetrics and Gynecology alufumananga bungozi bokuphuphuma kwesisu kwabasetyhini abasele ngaphantsi kwe-200 mg ye-caffeine ngemini, kodwa bafumana umngcipheko okhulayo wokuphuphuma kwesisu ngenxa yokufumana i-200 mg ngosuku okanye nangaphezulu.

Kuba ivuseleli, icaffeine inokukunceda uhlale uvukile, kodwa ikwanokunyusa uxinzelelo lwegazi kunye nokubetha kwentliziyo yakho. Oku kunokuba kulungile ekuqaleni, kodwa njengokuba ukhulelwe, amandla omzimba wakho okuphula i-caffeine ancipha. Unokuziva ujittery, unengxaki yokulala, okanye uva nesitshisa xa usela kakhulu.

I-Caffeine ikwayi-diuretic, oko kuthetha ukuba ibangela ukuba ukhulule amanzi. Sela amanzi amaninzi ukuze unciphise ilahleko yamanzi ebangelwa yi-caffeine.Ungaze utye izixa ezigqithileyo (iikomityi ezisibhozo okanye nangaphezulu ngosuku olunye) zeti okanye ikofu ngexa lokukhulelwa kwakho.

Yimalini iti eluhlaza ekhuselekileyo ukuba uyitye ngexesha lokukhulelwa?

Zama ukunciphisa ukusetyenziswa kwecaffeine ibe ngaphantsi kwama-200 mg ngosuku. Ngamanye amagama, kulungile ukuba nekomityi okanye ezimbini zeti eluhlaza yonke imihla, mhlawumbi ukuya kuthi ga kwiikomityi ezine ngokukhuselekileyo, kwaye uhlale ungaphantsi kwelo nqanaba.

Qiniseka ukuba ujonge ukubonwa kwecaffeine yakho yonke ukuze uhlale ngaphantsi kwe-200 mg ngosuku. Ukuqinisekisa ukuba uhlala ungaphantsi kwelo nqanaba, yongeza i-caffeine oyisebenzisayo:

• itshokholethi
• isiselo esithambile
• iti emnyama
• ikhola
• iziselo zamandla
• kofu

Ngaba ii-herbal teas zikhuselekile ukuba zingaselwa ngexesha lokukhulelwa?

Iti yemifuno ayenziwanga kwisityalo seti, kodwa endaweni yezinxalenye zezityalo:

• iingcambu
• iimbewu
• iintyatyambo
• ukukhonkotha
• isiqhamo
• amagqabi

Zininzi kakhulu ii-herbal teas ngaphandle kwintengiso namhlanje kwaye uninzi alunayo i-caffeine, kodwa ngaba oku kuthetha ukuba zikhuselekile? Uninzi lwee-herbal teas azifundiswanga ngokhuseleko kwabasetyhini abakhulelweyo, ke kungcono ulumke.

I-United States yoLawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) ayilawuli ukhuseleko kunye nokusebenza kweeti zemifuno. Uninzi alunabo ubungqina obuqinisekileyo bokhuseleko ngexesha lokukhulelwa. Amayeza athile anokuba neziphumo ebezingalindelekanga kuwe nakumntwana wakho. Xa isetyenziswa kakhulu, ezinye iti yemifuno inokukhuthaza isibeleko kwaye ibangele ukuphuma kwesisu.

Kuya kufuneka ulandele indlela "ekhuselekileyo engcono kunosizi" kwii-herbal teas, nazo. Kungcono ujonge ugqirha wakho ngaphambi kokuba usele naluphi na uhlobo lweti yeti ngexesha lokukhulelwa. Umbutho waseMelika okhulelweyo udwelisa igqabi elibomvu iraspberry, igqabi lepepermint, kunye neti yebalm lemon njenge "inokuba ikhuselekile."

Okwangoku, sela ezi teyi ngokumodareyitha.

Amanyathelo alandelayo

Ngelixa ubungqina obuchasene ne-caffeine ngexesha lokukhulelwa bungagqityi, oogqirha bancomela ukunciphisa umda wakho kwi-milligram engaphantsi kwama-200 ngosuku ngalunye, kwimeko nje. Khumbula, oku kubandakanya yonke imithombo yecaffeine, njenge:

• kofu
• iti
• iisoda
• itshokholethi

Iti eluhlaza ilungile ukuba uyisele ngokumodareyitha kuba ikomityi iqulethe ngaphantsi kwe-45 mg ye-caffeine. Ungakhathazeki ukuba ngamanye amaxesha udlula umda ocetyiswayo, umngcipheko kusana lwakho mncinci kakhulu. Kodwa funda iilebheli zemveliso ngaphambi kokutya okanye ukusela nantoni na enokuthi ibe ne-caffeine. Iti eluhlaza ecekeceke ebilayo inokuba ngaphezulu kwendebe.

Ukutya ukutya okunesondlo ngelixa ukhulelwe kubaluleke kakhulu. Zininzi izakha mzimba ezibalulekileyo, iivithamini kunye neeminerali ezifunwa lusana lwakho olusakhulayo. Kubalulekile ukuba usele amanzi amaninzi kwaye ungatshintshi ukuthatha kwakho amanzi ngekofu kunye neti.

Okokugqibela, mamela umzimba wakho. Ukuba ikomityi yakho yemihla ngemihla yeti eluhlaza ikwenza uzive ujitter okanye ungakuvumeli ukuba ulale kakuhle, kusenokwenzeka ukuba lixesha lokuba usike ekudleni kwakho okuseleyo kokukhulelwa kwakho, okanye utshintshele kuhlobo lwe-decaf. Ukuba unemibuzo okanye unenkxalabo malunga nokuba kufuneka okanye ungaseli ntoni, thetha nogqirha wakho.