Iziphumo ebezingalindelekanga ezi-9 zokusela iti kakhulu

Umxholo

• 1. Ukunciphisa ukufakwa kwentsimbi
• 2. Ukwanda koxinzelelo, uxinzelelo kunye nokungazinzi
• 3. Ukungalali kakuhle
• 4. Isicaphucaphu
• 5. Isitshisa
• 6. Iingxaki zokukhulelwa
• 7. Intloko ebuhlungu
• 8. Ukuba nesiyezi
• 9. Ukuxhomekeka kwiCaffeine
• Umgca wezantsi

Iti yenye yezona zinto zithandwayo ehlabathini.

Ezona ntlobo zidumileyo ziluhlaza, mnyama, kunye ne-oolong- zonke zenziwe ngamagqabi we UCamellia sinensis isityalo ().

Zimbalwa izinto ezonelisayo okanye ezithobisayo njengokuselwa ikomityi yeti eshushu, kodwa ukufaneleka kwesi siselo akupheleli apho.

Iti ibisetyenziselwa ukuphilisa iipropathi zayo kunyango lwesintu kangangeenkulungwane. Ngapha koko, uphando lwangoku lubonisa ukuba izityalo zeti zingadlala indima ekunciphiseni umngcipheko weemeko ezingapheliyo, ezinje ngomhlaza, ukutyeba kakhulu, isifo seswekile kunye nesifo sentliziyo ().

Nangona ukusetyenziswa ngokulinganayo kweti kulukhetho olusempilweni kubantu abaninzi, ukugqitha iikomityi ezi-3-4 (710-950 ml) ngemini kunokuba neziphumo ebezingalunganga.

Nazi iziphumo ebezingalindelekanga ezili-9 zokusela iti kakhulu.

1. Ukunciphisa ukufakwa kwentsimbi

Iti ngumthombo otyebileyo wodidi lweekhompawundi ezibizwa ngokuba ziitannins. Ii-Tannins zinokubopha isinyithi kukutya okuthile, zinike ukuba zingafumaneki ukuze zifunxwe kwindawo yokugaya ().

Ukunqongophala kwentsimbi yenye yezona zinto zixhaphakileyo kwizondlo emhlabeni, kwaye ukuba uneqondo eliphantsi le-iron, ukutya kakhulu iti kunokuyonyusa imeko yakho.

Uphando lubonisa ukuba iitannins zeti zinokuthintela ukufunxwa kwentsimbi kwimithombo yezityalo kunokutya okusekwe kwizilwanyana. Ke, ukuba ulandela i-vegan engqongqo okanye ukutya kwemifuno, unokufuna ukujonga ngakumbi ukuba ungakanani iti oyisebenzisayo ().

Inani elichanekileyo leetannins kwiti lingahluka kakhulu ngokuxhomekeka kuhlobo nendlela elungiselelwe ngayo. Oko kwathethi, ukunciphisa ukutya kwakho kwiikomityi ezi-3 okanye ezimbalwa (710 ml) ngemini kunokwenzeka ukuba likuluhlu olukhuselekileyo kubantu abaninzi ().

Ukuba unentsimbi esezantsi kodwa ukonwabela ukusela iti, cinga ukuba unayo phakathi kokutya njengenyathelo elongezelelekileyo. Ukwenza njalo kuya kwenza ukuba kungabikho lula ekuchaphazeleni amandla omzimba wakho wokufunxa isinyithi ekutyeni ngexesha lokutya.

Ii-Tannins ezifumaneka kwiti zinokuzibophelela ngentsimbi kukutya okusekwe kwizityalo, ukunciphisa isixa okwaziyo ukufunxa kwindlela yakho yokwetyisa. Ukuba unentsimbi esezantsi, sela iti phakathi kokutya.

2. Ukwanda koxinzelelo, uxinzelelo kunye nokungazinzi

Amagqabi eti ngeendalo ane-caffeine. Ukugqithisa icaffeine evela eti, okanye nawuphi na omnye umthombo, kunokuba negalelo kwiimvakalelo zoxinzelelo, uxinzelelo kunye nokungazinzi ().

Ikomityi ye-avareji (ye-240 ml) yeti iqulethe malunga ne-11-61 mg ye-caffeine, kuxhomekeke kwindlela eyahlukeneyo kunye nendlela yokupheka (,).

Iitayi ezimnyama zihlala zine-caffeine kuneentlobo eziluhlaza nezimhlophe, kwaye okukhona usiba inyuka iti yakho, kokukhona iphakamisa umxholo wayo wecaffeine ().

Uphando lubonisa ukuba i-caffeine doses engaphantsi kwama-200 mg ngosuku ayinakwenzeka ukuba ibangele uxinzelelo kubantu abaninzi. Okwangoku, abanye abantu banolwazelelelo kwiziphumo zecaffeine kunabanye kwaye banokufuna ukunciphisa umda wabo ngakumbi ().

Ukuba uqaphela ukuba umkhwa wakho weti ikwenza uzive unamajita okanye unovalo, kunokuba luphawu lokuba ubuninzi kakhulu kwaye unokufuna ukunciphisa ukunciphisa iimpawu.

Unokujonga kwakhona ukukhetha i-caffeine-free tea teas. Iti yemifuno ayithathwa njengeyinyaniso kuba ayivelwanga UCamellia sinensis isityalo. Endaweni yoko, zenziwe ngezinto ezahlukeneyo ezingena-caffeine, ezinjengeentyatyambo, imifuno kunye neziqhamo.

Ukugqithisa icaffeine evela eti kungabangela uxinzelelo kunye nokungazinzi. Ukuba uyazibona ezi mpawu, nciphisa iti yakho okanye uzame ukufaka endaweni yeecafine-free herbal teas.

3. Ukungalali kakuhle

Ngenxa yokuba iti ngokwendalo ine-caffeine, ukutya kakhulu kunokuphazamisa umjikelo wakho wokulala.

I-Melatonin yincindi yedlala ebonisa ukuba ingqondo yakho lixesha lokulala. Olunye uphando lubonisa ukuba icaffeine inokuthintela ukuveliswa kwe-melatonin, okukhokelela kumgangatho wobuthongo ombi ().

Ukulala ngokungonelanga kunxulunyaniswa nemicimbi eyahlukeneyo yengqondo, kubandakanya ukudinwa, inkumbulo engalunganga, kunye nokunciphisa ixesha lokujonga. Ngaphezu koko, ukungalali ixesha elide kunxulunyaniswa nomngcipheko wokutyeba kakhulu kunye nolawulo lweswekile egazini (,).

Abantu baxuba i-caffeine ngamazinga ahlukeneyo, kwaye kunzima ukuqikelela ukuba ichaphazela njani indlela yokulala kuye wonke umntu.

Olunye uphononongo lufumanise ukuba nokuba yi-200 mg ye-caffeine itya i-6 okanye iiyure ezingaphezulu ngaphambi kokulala inokuchaphazela kakubi umgangatho wokulala, ngelixa ezinye izifundo zingakhange zibone mpembelelo ().

Ukuba ufumana iimpawu ezinxulumene nokulala okungalunganga kwaye uhlala usela iti ene-caffeine, unokufuna ukuthoba ukutya kwakho-ngakumbi ukuba usebenzisa nezinye iziselo ezine-caffeine okanye izongezo.

Ukutya kakhulu i-caffeine esuka kwiti kunokunciphisa ukuveliswa kwe-melatonin kunye nokuphazamisa iipateni zokulala.

4. Isicaphucaphu

Iimpawu ezithile zeti zinokubangela isicaphucaphu, ngakumbi xa sisetyenziswa kakhulu okanye esiswini esingenanto.

Ii-Tannins kumagqabi eti zijongene nokukrakra, ukungcamla okomileyo kweti. Uhlobo lwe-tannins lwe-astringent lunokucaphukisa izicubu zokugaya ukutya, ezinokuthi zikhokelele kwiimpawu ezingathandekiyo, ezinje ngesicaphucaphu okanye isisu esibuhlungu ().

Isixa seti esifunwa ukuba sibe nesiphumo sinokuhluka kakhulu ngokuxhomekeke emntwini.

Abantu abanolwazelelelo banokuba nazo ezi mpawu emva kokuba besele nje i-1-2 yeekomityi (240-480 ml) yeti, ngelixa abanye benako ukusela ngaphezulu kweekomityi ezi-5 (i-1.2 yeelitha) bengakhange babone ziphumo zibi.

Ukuba uqaphela nayiphi na kwezi mpawu emva kokuba usele iti, unokufuna ukuthoba inani elipheleleyo oselayo nangaliphi na ixesha.

Unokuzama ukongeza ukutshiza kobisi okanye ukutya kunye neti yakho. Ii-Tannins zinokubopha iiproteni kunye ne-carbs ekutyeni, ezinokunciphisa ukucaphuka kokugaya ().

Ii-Tannins kwiti zinokucaphukisa izicwili ekugayeni ukutya kubantu abanovakalelo, zikhokelele kwiimpawu ezinje ngokuba nobucaphucaphu okanye isisu esibuhlungu.

5. Isitshisa

I-caffeine itiye inokubangela ukutsha kwentliziyo okanye yonyuse iimpawu ze-acid ze-reflux.

Uphando lubonisa ukuba i-caffeine inokuyiphumuza i-sphincter eyahlula isisu sakho esiswini sakho, ivumela imixholo yesisu esine-asidi ukuba ingene ngokulula kwi-esophagus ().

ICaffeine inokuba negalelo ekunyukeni kwemveliso yeasidi yesisu iyonke ().

Ewe, ukusela iti akunakubangela ukutsha kwentliziyo. Abantu baphendula ngokwahluke kakhulu ekuvezeni ukutya okufanayo.

Oko kwathiwa, ukuba uhlala utya izixa ezikhulu zeti kwaye uhlala uhlaselwa sisifo sentliziyo, kunokuba kuluncedo ukunciphisa ukutya kwakho kwaye ubone ukuba iimpawu zakho ziyaphucuka na.

I-caffeine itiye inokubangela ukutsha kwentliziyo okanye yonyuse i-asidi eseleyo esele ikho ngenxa yokubanakho ukuphumla isophageal sphincter kunye nokwandisa imveliso yeasidi esiswini.

6. Iingxaki zokukhulelwa

Ukuvezwa kwamanqanaba aphezulu e-caffeine kwiziselo ezinje ngeti ngexesha lokukhulelwa kunokunyusa umngcipheko weengxaki, njengokuphuma kwesisu kunye nobunzima bokuzalwa kosana (,).

Idatha kubungozi be-caffeine ngexesha lokukhulelwa ixubekile, kwaye akukacaci ncam ukuba ikhuseleke kangakanani. Nangona kunjalo, uninzi lophando lubonisa ukuba umngcipheko weengxaki uhlala usezantsi xa ugcina ukutya kwakho ikoffeine yemihla ngemihla iphantsi kwama-200-300 mg ().

Oko kwathethi, iAmerican College of Obstetricians kunye neGynecologists icebisa ukuba ingagqithi kumanqaku angama-200-mg (13).

Umxholo opheleleyo wecaffeine weti unokuhluka kodwa uhlala uwela phakathi kwe-20-60 mg ngekomityi (240 ml). Ke, ukwenza impazamo kwicala lokulumkisa, kungcono ungaseli ngaphezulu kweekomityi ezintathu (710 ml) ngosuku ().

Abanye abantu bakhetha ukusela ii-herbal caffeine-free herbal teas endaweni yeti eqhelekileyo ukunqanda ukubonakaliswa yi-caffeine ngexesha lokukhulelwa. Nangona kunjalo, ayizizo zonke iitreal herbal ezikhuselekileyo ukuba zisetyenziswe ngexesha lokukhulelwa.

Umzekelo, ii-herbal teas eziqukethe i-cohosh emnyama okanye i-licorice inokubangela abasebenzi ngaphambi kwexesha kwaye kufuneka kuthintelwe (,).

Ukuba ukhulelwe kwaye unenkxalabo malunga necaffeine yakho okanye iti yemifuno, qiniseka ukuba ufuna isikhokelo kumboneleli wakho wezempilo.

Ukuvezwa kakhulu kwi-caffeine evela kwiti ngexesha lokukhulelwa kunokuba negalelo kubunzima, njengokuphuma kwesisu okanye ubunzima bokuzalwa komntwana osezantsi. Iti yemifuno kufuneka isetyenziswe ngononophelo, njengoko ezinye izithako zinokubangela abasebenzi.

7. Intloko ebuhlungu

Ukungenisa i-caffeine engapheliyo kunokunceda ukukhulula iintlobo ezithile zentloko. Nangona kunjalo, xa isetyenziswe ngokungapheliyo, iziphumo ezichaseneyo zinokwenzeka ().

Ukusetyenziswa kwesiqhelo kwe-caffeine evela eti kunokuba negalelo kwintloko ephindaphindiweyo.

Olunye uphando lubonisa ukuba nje nge-100 mg ye-caffeine ngosuku inokuba negalelo ekuphindweni kwentloko yonke imihla, kodwa inani elichanekileyo elifunekayo ukuqala intloko lingahluka ngokuxhomekeke kunyamezelo lomntu ngamnye).

Iti ikholisa ukuba sezantsi kwi-caffeine kunezinye iintlobo zeziselo ezinesiselo esine-caffeine, ezinje ngesoda okanye ikofu, kodwa ezinye iintlobo zisenokubonelela nge-60 mg yekhefeyidi ngekomityi (240 ml) ().

Ukuba uneentloko eziphindaphindiweyo kwaye ucinga ukuba zinokunxulumana nokutya kwakho iti, zama ukunciphisa okanye ukuphelisa esi siselo ekudleni kwakho okwethutyana ukuze ubone ukuba iimpawu zakho ziyaphucuka.

Ukuhlala uchitha izixa ze-caffeine ezivela kwiti kunokuba negalelo kwintloko engapheliyo.

8. Ukuba nesiyezi

Nangona ukuziva ukhaphukhaphu okanye unesiyezi sisiphumo esingaqhelekanga esiqhelekileyo, kunokuba ngenxa yokusela kakhulu icaffeine esuka kwiti.

Olu phawu luqhele ukunxulunyaniswa needosi ezinkulu zecaffeine, ngesiqhelo ezo zingaphezulu kwe-400-500 mg, okanye malunga neekomityi ezi-6-12 (1.4-2.8 yeelitha) zeti. Nangona kunjalo, inokwenzeka ngeedosi ezincinci kubantu abanovakalelo ngakumbi ().

Ngokubanzi, akukhuthazwa ukuba uyisebenzise iti eninzi ngexesha elinye. Ukuba uqaphela ukuba uhlala uziva unesiyezi emva kokusela iti, khetha iinguqulelo ezisezantsi zecaffeine okanye uqhagamshelane nomboneleli wakho wezempilo.

Iidosi ezinkulu zecaffeine evela eti zinokubangela isiyezi. Esi siphumo sisecaleni asiqhelekanga kunabanye kwaye sihlala senzeka kuphela ukuba ukutya kwakho kudlula iikomityi eziyi-6-12 (1.4-2.8 yeelitha).

9. Ukuxhomekeka kwiCaffeine

I-caffeine yinto ekhuthazayo, kunye nokutya rhoqo iti okanye nawuphina umthombo kungakhokelela kukuxhomekeka.

Iimpawu zokurhoxiswa kwe-caffeine zingabandakanya intloko ebuhlungu, ukuba nochuku, ukonyusa izinga lentliziyo, kunye nokudinwa ().

Inqanaba lokuvezwa elifunekayo lokukhulisa ukuxhomekeka lingahluka kakhulu ngokuxhomekeke emntwini. Okwangoku, olunye uphando lubonisa ukuba ingaqala emva kweentsuku ezimbalwa ze-3 zokutya ngokulandelelana, kunye nokuqina kobukrakra ngokuhamba kwexesha ().

Nokuba isixa esincinci sokutya iti rhoqo kunokuba negalelo kuxhomekeko lwe-caffeine. Iimpawu zokurhoxa zibandakanya ukudinwa, ukuba nochuku, kunye nentloko ebuhlungu.

Umgca wezantsi

Iti yenye yezona ziselo zidumileyo emhlabeni. Ayisiyoncasa kuphela kodwa ikwadityaniswa nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa ukudumba kunye nomngcipheko ophantsi wesifo esinganyangekiyo.

Nangona ukutya okumodareyitha kunempilo kubantu abaninzi, ukusela kakhulu kunokukhokelela kwiziphumo ebezingalunganga, ezinje ngexhala, iintloko, ingxaki yokugaya ukutya, kunye nokuphazamisa iipateni zokulala.

Uninzi lwabantu lunokusela iikomityi ezi-3-4 (710-950 ml) zeti yonke imihla ngaphandle kweziphumo ezibi, kodwa abanye banokuba neziphumo ebezingalindelekanga kwiidosi ezisezantsi.

Uninzi lweziphumo ebezingalindelekanga ezaziwayo ezinxulunyaniswa nokusela iti zinxulumene nomxholo wecaffeine kunye neetannin. Abanye abantu baziva ngakumbi kwezi khompawundi kunabanye. Ke, kubalulekile ukuba unikele ingqalelo kwindlela umkhwa wakho weti unokukuchaphazela ngayo wena buqu.

Ukuba ufumana naziphi na iziphumo ebezingalindelekanga ocinga ukuba zinokuhambelana nokutya kwakho iti, zama ngokuthe ngcembe ukusika ude ufumane inqanaba elilungele wena.

Ukuba awuqinisekanga ukuba ungasela kangakanani iti, nxibelelana nomboneleli wakho wezempilo.