Kodi Caffeine Amayambitsa Nkhawa?

Zamkati

• Caffeine ndi nkhawa
• Zizindikiro zakuda nkhawa komanso zizindikiro za caffeine
• Kuchotsa caffeine
• Kodi mukudya mafuta ochuluka motani?
• Kodi caffeine ndi yochuluka motani?
• Tengera kwina

Caffeine ndi mankhwala omwe amagwiritsidwa ntchito kwambiri padziko lonse lapansi. M'malo mwake, 85 peresenti ya anthu aku US amadya ena tsiku lililonse.

Koma ndi zabwino kwa aliyense?

Malinga ndi National Institute of Mental Health, pafupifupi 31 peresenti ya akulu aku US nthawi ina m'miyoyo yawo adzadwala matenda a nkhawa. Kodi caffeine imakhudza - kapena ngakhale kuyambitsa - nkhawa?

Caffeine ndi nkhawa

Pali mgwirizano pakati pa kuyamwa kwa caffeine ndi thanzi lamisala.

M'malo mwake, Diagnostic and Statistical Manual of Mental Disways (DSM-5) - kalozera wofalitsidwa ndi American Psychiatric Association ndipo amagwiritsidwa ntchito ndi akatswiri azaumoyo pozindikira matenda amisala - pano ikulemba mavuto anayi okhudzana ndi caffeine:

• khofi kuledzera
• Kafeini achire
• matenda osadziwika okhudzana ndi caffeine
• Matenda ena obwera chifukwa cha caffeine (nkhawa, matenda ogona)

A adawonetsa momwe caffeine imathandizira kukhala tcheru poletsa mankhwala aubongo (adenosine) omwe amakupangitsani kuti mukhale otopa, pomwe nthawi yomweyo kuyambitsa kutulutsidwa kwa adrenalin komwe kumadziwika kuti kumawonjezera mphamvu.

Ngati kuchuluka kwa caffeine ndikokwanira, zotsatirazi ndizolimba, zomwe zimapangitsa kuti mukhale ndi nkhawa chifukwa cha caffeine.

Ngakhale pali caffeine wamaganizidwe, kuchuluka kwambiri komwe kumapangitsa kuti munthu azikhala ndi nkhawa, ndipo anthu omwe ali ndi mantha amisala komanso nkhawa yamagulu amakhala ovuta kwambiri.

Kafukufuku wa 2005 adawonetsa kuti kumwa kwambiri tiyi kapena khofi kumatha kubweretsa zizindikilo zofananira ndimatenda amisala kuphatikiza kugona ndi nkhawa, kuwonjezera chidani, nkhawa, komanso zizindikilo zama psychotic.

Zizindikiro zakuda nkhawa komanso zizindikiro za caffeine

Malinga ndi Harvard Medical School, kugwiritsa ntchito caffeine kumatha kutengera zisonyezo za nkhawa.

Zizindikiro zomwe zimayambitsa khofi zomwe zitha kuwonetsa nkhawa ndi monga:

• manjenje
• kusakhazikika
• kuvuta kugona
• kuthamanga kwa mtima
• mavuto am'mimba

Kuchotsa caffeine

Ngati mwazolowera kumwa tiyi kapena khofi pafupipafupi, ndikusiya mwadzidzidzi, mutha kukhala ndi zizindikilo zakutha, monga:

• kupweteka mutu
• nkhawa
• kutopa
• wokhumudwa
• zovuta kukhazikika
• kunjenjemera
• kupsa mtima

Kuchotsa kwa caffeine sikuwoneka ngati koopsa monga kuchotsedwa kwa ma opioid, koma kumatha kukhala kovuta komanso kovuta.

Ganizirani zolankhula ndi dokotala kuti akuuzeni momwe mungachepetse pang'onopang'ono, kuphatikizapo kugona mokwanira komanso kuchita masewera olimbitsa thupi, komanso kukhala ndi madzi ambiri.

Kodi mukudya mafuta ochuluka motani?

Kafeini amasiyana mosiyanasiyana malinga ndi mtundu wa chakumwa, kuchuluka kwake, ndi kapangidwe kake.

M'munsimu muli magulu azakumwa za khofi m'makumwa otchuka:

• Ma ola 8 a khofi wonyezimira ali ndi 3 mg
• Ma ola 8 a khofi wakuda wakuda amakhala ndi 102-200 mg
• Ma ounos 8 a espresso amakhala ndi 240-720 mg
• Ma ola 8 a tiyi wakuda amakhala ndi 25-110 mg
• Ma ola 8 a tiyi wobiriwira amakhala ndi 30-50 mg
• Ma ola 8 a yerba mate ali ndi 65-130 mg
• Ma ouniki 12 a soda ali ndi 37-55 mg
• Ma ounces 12 a zakumwa zamphamvu amakhala ndi 107-120 mg

Kodi caffeine ndi yochuluka motani?

Malinga ndi, mamiligalamu 400 patsiku, omwe amatanthauzira pafupifupi makapu 4 a khofi, nthawi zambiri samabweretsa mavuto kapena kuwopsa kwa achikulire athanzi.

A FDA amanenanso kuti mozungulira 1,200 mg ya caffeine imatha kubweretsa zowopsa, monga kugwidwa.

Mukamayang'ana ziwerengerozi, kumbukirani kuti pali kusiyanasiyana kwakukulu pakumverera kwa anthu osiyanasiyana pazotsatira za khofi ndi liwiro lomwe amathandizira.

Mukamwa mankhwala aliwonse, amathanso kukhudzidwa ndi kumwa kwa caffeine. Lankhulani ndi dokotala wanu ngati muli ndi nkhawa.

Tengera kwina

Pali mgwirizano pakati pa kumwa mowa wa khofi ndi nkhawa kuphatikizapo matenda a caffeine omwe amachititsa kuti munthu azikhala ndi nkhawa. Komabe, kwa anthu ambiri, kumwa mopitirira muyeso khofi ndi kotetezeka ndipo kungakhale ndi phindu lake.

Kuchepetsa kapena kuchotsa caffeine pazakudya zanu mwachangu kumatha kubweretsa zizindikiritso zakutha, zomwe zimathanso kukhala nkhawa.

Ngati mukuwona kuti nkhawa yanu ikuwonjezeka chifukwa cha caffeine, kapena ikukupangitsani kukhala ndi nkhawa, lankhulani ndi dokotala wanu za kuchuluka koyenera kwa inu.