I-Caffeine ihlala ixesha elingakanani kwinkqubo yakho?

Umxholo

• Zide kangakanani iimpawu
• Kukuphi ukutya nokusela okuneCaffeine?
• Caffeine kunye nokuncancisa
• Ukurhoxiswa kweCaffeine
• Yimalini icaffeine esekofisini nakwiti?
• Okukwintsusa

Ushwankathelo

ICaffeine sishukumisi esisebenza ngokukhawuleza esisebenza kwinkqubo yakho yeemvakalelo. Ingalonyusa uxinzelelo lwegazi kunye nenqanaba lentliziyo, yonyuse amandla akho, kwaye iphucule imeko yakho iyonke.

Unokuqala ukufumana iziphumo zecaffeine emva kokuyidla, kwaye iziphumo ziya kuqhubeka ukuhlala ixesha elide njengoko i-caffeine ihlala emzimbeni wakho.

Kodwa ihlala ixesha elingakanani ngokuchanekileyo? Impendulo ixhomekeke kwiimeko ezahlukeneyo.

Zide kangakanani iimpawu

Ngokwe-American Academy of Sleep Medicine, isiqingatha sobomi be-caffeine ukuya kuthi ga kwiiyure ezi-5. Isiqingatha sobomi lixa elithathayo ukuba ubuninzi bezinto buncitshiswe bube sisiqingatha semali yoqobo.

Ke ukuba utyile iimiligram ezili-10 (mg) zecaffeine, emva kweeyure ezi-5, uya kuba no-5 mg wecaffeine emzimbeni wakho.

Iziphumo ezivela kwi-caffeine zifikelela kumanqanaba aphezulu kwi-30 ukuya kwi-60 imizuzu yokusetyenziswa. Eli lixesha apho kunokwenzeka ukuba ube namava "e-jittery" e-caffeine.

Unokuphinda uchame ngakumbi ngenxa yevolumu yolwelo engenisiweyo kunye nefuthe le-caffeine yesiphumo se-diuretic.

Esinye isiqingatha seCaffeine osisebenzisayo sinokuhlala ixesha elide kuneeyure ezi-5.

Abantu abaneemvakalelo zecaffeine banokuziva iimpawu kwiiyure ezininzi okanye kwiintsuku ezimbalwa emva kokusetyenziswa.

Ngenxa yeempembelelo zexesha elide zecaffeine, iAmerican Academy of Sleep Medicine icebisa ukuba ungayityi ubuncinci kwiiyure ezintandathu ngaphambi kokulala. Ke ukuba uya kulala ngentsimbi ye-10: 00 ngokuhlwa, kuya kufuneka ujikeleze ikhafeyini ungagqithanga u-4: 00 emva kwemini.

Kukuphi ukutya nokusela okuneCaffeine?

ICaffeine yinto yendalo efumaneka kwizityalo ezahlukeneyo, kubandakanya ikofu kunye neembotyi zecocoa, kunye namagqabi eti.

Kukho neendlela ezingezizo ze-caffeine ezihlala zongezwa kwii-sodas kunye neziselo zamandla.

Zama ukunqanda oku kutya neziselo, ezihlala zinecaffeine, ngaphakathi kweeyure ezintandathu zokulala okulindelweyo:

• iti emnyama kunye eluhlaza
• ikofu kunye neziselo ze-espresso
• itshokholethi
• iziselo zamandla
• isiselo esithambile
• amayeza athile e-counter aqukethe i-caffeine, njenge-Excedrin

Ikofu ene-caffeine iqulethe izixa ezincinci zecaffeine, ke ukuba unovakalelo kwiziphumo zecaffeine, kuya kufuneka uyiphephe ikofu enefafini.

Caffeine kunye nokuncancisa

Iminyaka, iingcali ziye zacebisa abasetyhini ukuba basebenzise isilumkiso xa besebenzisa icaffeine ngexesha lokukhulelwa. Oku kungenxa yomngcipheko wokukhulelwa kwesisu okanye iziphene zokuzalwa.

Ngelixa ezi ziphumo zingasasebenzi emva kokuzalwa, kusekho izilumkiso ekufuneka ziqwalaselwe ukuba ucwangcisa ukutya icaffeine ngelixa uncancisa.

I-caffeine inokugqithiselwa kubisi lwebele usana lwakho. Ngo-Matshi we-Dimes ucebisa ukunciphisa umda wokusetyenziswa kwe-caffeine kwiikomityi ezimbini zekofu ngosuku xa uncancisa.

Ukuba usebenzisa ezinye izinto eziqukethe icaffeine imini yonke, ezinje ngesoda okanye itshokholethi, kungafuneka unciphise ikofu kunye nezinye izinto ezinecafine.

Ukutya ngaphezulu kwe-200 mg ye-caffeine ngosuku kunokuba neziphumo ebezingalindelekanga kusana lwakho. Banokuba nobunzima bokulala, kwaye banokuba fussy.

Abanye oomama bakwaphawula ukuqaqanjelwa sisisu kunye nejitter kwiintsana ezichanabeke kwi-caffeine. Nangona oku kungathathelwa ingqalelo njengemiba yexesha elide, iimpawu zinokubangela ukuba umntwana wakho angonwabi.

Isitshixo sokuqinisekisa ukuba umntwana wakho akanawo amava e-caffeine kukucwangcisa ukusebenzisa kwakho ngobulumko.

Ngokwe-Australia Association of Breastfeeding Association, umntwana wakho angadla malunga neepesenti enye yecaffeine oyisebenzisayo xa uncancisa.

Inani eliphakamileyo lifikelelwa malunga neyure enye emva kokuba une-caffeine. Elona xesha lilungileyo lokuncancisa usana lwakho luya kuba ngaphambi kokutya isiselo esine-caffeine okanye ngaphakathi kweyure yokuqala yokutya kwe-caffeine.

Kananjalo, kuba isiqingatha sobomi be-caffeine eluswini malunga neeyure ezi-4, ukuncancisa iiyure ezi-4 emva kokungenisa icaffeine kuyacetyiswa.

Ukurhoxiswa kweCaffeine

Ukuba uqhele ukusela i-caffeine, unokufumana ukuyeka xa uyeka ukuthatha.

Ngokwe-American Heart Association, unokufumana iimpawu zokurhoxa ngaphakathi kweeyure eziyi-12 ukuya kwezi-24 zezinto zakho zokugqibela ezine-caffeine. Ezi mpawu zinokubandakanya:

• intloko (uphawu oluqhelekileyo)
• ukudakumba
• ixhala
• Ukozela nokudinwa

Iimpawu zokurhoxa kweCaffeine zihlala zisombulula ngaphakathi kweeyure ezingama-48. Nangona kunjalo, ukuba uqhele ukusebenzisa izixa ezikhulu, ukuyeka ukubanda okubandayo kunokwenza ukuba iimpawu zakho zokurhoxa zibe nzima kakhulu.

Eyona ndlela yokuphelisa i-caffeine kukunciphisa isixa osisebenzisa yonke imihla.

Unokulinciphisa ngokulula inani leemveliso ze-caffeine ozityayo, okanye ungatshintsha izinto ezithile. Umzekelo, unokuthengisa ikofu enye ngosuku iti eluhlaza.

Yimalini icaffeine esekofisini nakwiti?

Umthamo wecaffeine kwikomityi yekofu okanye iti ichaphazeleka zizinto ezininzi, ezinje ngobuchule bokusela, uhlobo lweembotyi okanye amagqabi eti, kunye nendlela ezenziwa ngayo iimbotyi okanye amagqabi.

Ubhontshisi bokukhanya obuncinci bunecaffeine eninzi kuneembotyi ezigcadiweyo ezimnyama.

Kukwakho nenye icaffeine engakumbi kwikomityi yekofu kunakwispresso esinye. Oko kuthetha ukuba i-cappuccino ene-ounce ye-espresso ine-caffeine encinci kune-8-ounce ikomityi yekofu.

Okukwintsusa

I-caffeine yindlela enye yokwandisa ukuphaphama nokulwa nokulala. Ngenxa yeziphumo ebezingalindelekanga ezinokubakho, unokucinga ukunciphisa umda ekusebenziseni kwakho imihla ngemihla ukuya kwi-300 mg ngosuku. Oku kulingana neekomityi ezintathu zekofu encinci, eyosiweyo rhoqo.

Kukwabalulekile ukuqaphela ezinye iindlela onokuthi ngokwendalo uwonyuse amandla akho ngaphandle kwecaffeine. Qwalasela ezi ndlela zilandelayo zokunceda:

• Sela amanye amanzi.
• Fumana iiyure ezisixhenxe zokulala ubusuku ngabunye.
• Kulumkele ukulala emini ukuba unako.
• Yitya ukutya okuninzi okusekwe kwizityalo, ezinokukunceda ukubonelela ngamandla ngaphandle kokuphazamiseka kokutya okwenziweyo.
• Zilolonge yonke imihla, kodwa ungasondeli kakhulu kwixesha lokulala.

Thetha nogqirha wakho ukuba uziva udiniwe rhoqo. Unokuba nengxaki yokungalali kakuhle.

Ezinye zeemeko eziphantsi koxinzelelo, zinokuchaphazela amanqanaba akho emandla.