Caffeine Poyamwitsa: Kodi Mungakhale Ndi Ndalama Zingati?

Zamkati

• Kodi Caffeine Amadutsa Mkaka Wanu Wam'mawere?
• Kodi Ndizotetezeka Motani Pomwe Mukuyamwitsa?
• Caffeine Wambiri Zakumwa Common
• Mfundo Yofunika Kwambiri

Caffeine ndi chophatikizika chomwe chimapezeka muzomera zina zomwe zimakhala zolimbikitsira dongosolo lanu lamanjenje. Ikhoza kusintha chidwi ndi mphamvu zamagetsi.

Ngakhale kuti tiyi kapena khofi amaonedwa kuti ndi wotetezeka ndipo amathanso kukhala ndi thanzi labwino, amayi ambiri amadabwa ndi chitetezo chake mukamayamwitsa.

Ngakhale khofi, tiyi, ndi zakumwa zina za khofi zingalimbikitse amayi omwe ali ndi tulo tofa nato, kumwa kwambiri zakumwa izi kumatha kukhala ndi vuto kwa amayi ndi makanda awo.

Nazi zomwe muyenera kudziwa za caffeine mukamayamwitsa.

Kodi Caffeine Amadutsa Mkaka Wanu Wam'mawere?

Pafupifupi 1% ya caffeine yonse yomwe mumadya imadutsa mkaka wanu (,,).

Kafukufuku m'modzi mwa amayi 15 oyamwitsa adapeza kuti omwe amamwa zakumwa zokhala ndi 36-335 mg wa caffeine adawonetsa 0.06-1.5% ya mlingo wamayi mumkaka wawo ().

Ngakhale kuti ndalamazi zingawoneke ngati zazing'ono, makanda sangathe kupanga caffeine mwachangu akamakula.

Mukamwa caffeine, imalowa m'matumbo mwanu mumagazi anu. Chiwindi chimachikonza ndikuchigawa kukhala zinthu zomwe zimakhudza ziwalo zosiyanasiyana ndi magwiridwe antchito amthupi (,).

Mwa munthu wamkulu wathanzi, caffeine amakhala mthupi kwa maola atatu kapena asanu ndi awiri. Komabe, makanda amatha kugwiritsitsa kwa maola 65-130, chifukwa chiwindi ndi impso zawo sizinakule bwino ().

Malinga ndi Centers for Disease Control (CDC), makanda obadwa kumene ndi akhanda amayamba kumwa khofiine pang'onopang'ono poyerekeza ndi ana okalamba ().

Chifukwa chake, ngakhale zochepa zomwe zimadutsa mkaka wa m'mawere zimatha kumangirira m'thupi la mwana wanu pakapita nthawi - makamaka akhanda.

Chidule Kafukufuku akuwonetsa kuti pafupifupi 1% ya caffeine yomwe mayi amayamwa imasamutsidwa mkaka wa m'mawere. Komabe, imatha kumangirira m'thupi la khanda lanu pakapita nthawi.

Kodi Ndizotetezeka Motani Pomwe Mukuyamwitsa?

Ngakhale makanda sangathe kugwiritsa ntchito caffeine mwachangu ngati achikulire, amayi oyamwitsa amatha kumwa pang'ono.

Mutha kukhala ndi 300 mg ya caffeine patsiku - kapena makapu awiri kapena atatu (470-710 ml) a khofi. Kutengera kafukufuku waposachedwa, kumwa tiyi kapena khofi mkati mwa malowa pomwe kuyamwa sikuvulaza ana (,,).

Zimaganiziridwa kuti makanda a amayi omwe amadya zoposa 300 mg ya caffeine patsiku amatha kuvutika kugona. Komabe, kafukufuku ali ndi malire.

Kafukufuku m'modzi mwa makanda 885 adapeza kuyanjana pakati pa amayi amtundu wa khofi wambiri kuposa 300 mg patsiku komanso kuchuluka kwa ana akudzuka usiku - koma kulumikizana sikunali kofunika ().

Amayi oyamwitsa akamamwa kwambiri caffeine wa 300 mg patsiku - monga makapu opitilira 10 a khofi - makanda amathanso kukhumudwa komanso kusowa thukuta kuphatikiza pakusokonezeka kwa tulo ().

Kuphatikiza apo, kumwa kwambiri tiyi kapena khofi kumatha kukhala ndi zotsatira zoyipa kwa amayi nawonso, monga nkhawa, ma jitters, kugunda kwamtima mwachangu, chizungulire, komanso kusowa tulo (,).

Pomaliza, amayi akhoza kuda nkhawa kuti caffeine ichepetsa mkaka wa m'mawere. Komabe, kafukufuku wina akuwonetsa kuti kumwa pang'ono kungapangitse kuti mkaka wa m'mawere uwonjezeke ().

Chidule Kumwa mpaka 300 mg ya caffeine patsiku pamene kuyamwitsa kumawoneka kotetezeka kwa amayi ndi makanda. Kudya mopitirira muyeso kumatha kubweretsa ana kugona ndi kusakhazikika, nkhawa, chizungulire, komanso kugunda kwamtima kwa amayi.

Caffeine Wambiri Zakumwa Common

Zakumwa za khofi zimaphatikizapo khofi, tiyi, zakumwa zamagetsi, ndi ma sodas. Kuchuluka kwa caffeine mu zakumwa izi kumasiyanasiyana kwambiri.

Tchati chotsatirachi chikuwonetsa zakumwa za caffeine zakumwa wamba (13,):

Mtundu wa Chakumwa	Kutumikira Kukula	Kafeini
Zakumwa zamagetsi	Ma ola 8 (240 ml)	50-160 mg
Khofi, wofululidwa	Ma ola 8 (240 ml)	60-200 mg
Tiyi, wofululidwa	Ma ola 8 (240 ml)	20-110 mg
Tiyi, kuzizira	Ma ola 8 (240 ml)	9-50 mg
Koloko	Ma ola 12 (355 ml)	30-60 mg
Chokoleti chotentha	Ma ola 8 (240 ml)	3-32 mg
Khofi wopanda pake	Ma ola 8 (240 ml)	2-4 mg

Kumbukirani kuti tchatichi chimapereka kuchuluka kwa khofi kapena mowa mu zakumwa izi. Zakumwa zina - makamaka ma coffees ndi tiyi - zimatha kukhala ndi zochuluka kapena zochepa kutengera momwe amakonzera.

Zakudya zina za caffeine zimaphatikizapo chokoleti, maswiti, mankhwala ena, zowonjezera, ndi zakumwa kapena zakudya zomwe zimati zimalimbikitsa mphamvu.

Ngati mumamwa zakumwa zingapo za khofi kapena zopangidwa patsiku, mwina mukumwa khofiine wambiri kuposa malingaliro azimayi oyamwitsa.

Chidule Kuchuluka kwa caffeine mu zakumwa wamba kumasiyana mosiyanasiyana. Khofi, tiyi, masodasi, chokoleti yotentha, ndi zakumwa zamagetsi zonse zimakhala ndi caffeine.

Mfundo Yofunika Kwambiri

Ngakhale kuti caffeine imadyedwa ndi anthu padziko lonse lapansi ndipo imatha kulimbikitsa amayi omwe ali ndi tulo, mwina simukufuna kupitirira malire ngati mukuyamwitsa.

Ndibwino kuti muchepetse kumwa khofiine mukamayamwitsa, popeza zochepa zimatha kulowa mkaka wa m'mawere, ndikumangirira mwana wanu pakapita nthawi.

Komabe, mpaka 300 mg - pafupifupi makapu 2-3 (470-710 ml) a khofi kapena makapu 3-4 (710-946 ml) tiyi - patsiku amadziwika kuti ndi otetezeka.