Caffeine Pathupi: Kodi Ndizotetezeka Motani?

Zamkati

• Kodi ndizotetezeka?
• Zopindulitsa
• Zowopsa zomwe zingachitike
• Malangizo pakati pa mimba
• Caffeine zakumwa zotchuka
• Mfundo yofunika

Caffeine ndi chopatsa mphamvu chomwe chimakupatsani mphamvu komanso chimakupangitsani kukhala atcheru.

Amadyedwa padziko lonse lapansi, khofi ndi tiyi kukhala magwero awiri odziwika kwambiri ().

Ngakhale kuti caffeine amaonedwa kuti ndi yotetezeka kwa anthu onse, akatswiri azaumoyo amalangiza kuti muchepetse kudya komwe mukuyembekezera (2).

Nkhaniyi ikufotokoza kuchuluka kwa caffeine yomwe mungamamwe bwino mukakhala ndi pakati.

Kodi ndizotetezeka?

Kwa anthu ambiri, caffeine imakhala ndi zotsatira zabwino pamphamvu zamagetsi, chidwi chawo ngakhale migraines. Kuphatikiza apo, zakumwa zina za khofi zimapindulitsa.

Komabe, caffeine imatha kuyambitsa mavuto ena ndipo imatha kubweretsa zoopsa mukakhala ndi pakati.

Zopindulitsa

Caffeine imatsimikiziridwa kuti imakulitsa mphamvu zamagetsi ndikuwunika.

Kafukufuku akuwonetsa kuti caffeine imalimbikitsa ubongo wanu komanso dongosolo lamanjenje, lomwe lingakuthandizeni kukhala ogalamuka ndikuthandizira kukhala tcheru m'maganizo (2,).

Zitha kuthandizanso pochiza mutu mukamaphatikiza ndi ululu, monga acetaminophen ().

Kuphatikiza apo, zakumwa zina za khofi zimakhala ndi ma antioxidants, mankhwala opindulitsa omwe amateteza ma cell anu kuti asawonongeke, amachepetsa kutupa komanso kupewa matenda osachiritsika (,).

Tiyi wobiriwira amakhala ndi ma antioxidants ambiri, koma ma tiyi ndi khofi wina amakhala ndi zochulukirapo (,).

Zowopsa zomwe zingachitike

Caffeine ili ndi maubwino ambiri, koma pali nkhawa kuti itha kukhala yovulaza mukamamwa panthawi yapakati.

Amayi apakati amatulutsa khofiine pang'onopang'ono kwambiri. M'malo mwake, zimatha kutenga nthawi 1.5-3.5 kupitilira apo kuti muchotse caffeine mthupi lanu. Caffeine imadutsanso nsengwa ndikulowa m'magazi a mwana, kukweza nkhawa kuti zingakhudze thanzi la mwana ().

American College of Obstetricians Gynecologists (ACOG) imati kuchuluka kwa caffeine - yochepera 200 mg patsiku - sikulumikizidwa ndi chiopsezo chowonjezeka chopita padera kapena kubadwa msanga [10].

Komabe, kafukufuku akusonyeza kuti kudya kwambiri kuposa 200 mg patsiku kumatha kubweretsa chiopsezo chotenga padera ().

Kuphatikiza apo, umboni wina ukusonyeza kuti ngakhale kudya pang'ono kafeini kumatha kubweretsa kunenepa kochepa. Mwachitsanzo, kafukufuku wina adapeza kuti kuchepa kwa 50–149 mg patsiku panthawi yapakati kumalumikizidwa ndi chiopsezo chachikulu cha 13% chobadwa ndi mwana wochepa (,).

Komabe, kafukufuku wina amafunika. Ziwopsezo zakupita padera, kubereka pang'ono ndi zovuta zina chifukwa chodya kwambiri cha caffeine panthawi yoyembekezera sizikudziwika bwinobwino.

Zotsatira zina zoyipa za caffeine zimaphatikizapo kuthamanga kwa magazi, kugunda kwamtima mwachangu, nkhawa, chizungulire, kupumula, kupweteka m'mimba ndi kutsegula m'mimba (2,).

Caffeine imakulitsa mphamvu zamagetsi, kukonza chidwi ndikuthandizira kuthetsa mutu. Komabe, zitha kukhala pachiwopsezo chodya kwambiri mukakhala ndi pakati, monga chiopsezo chowonjezeka chopita padera komanso kubereka pang'ono.

Malangizo pakati pa mimba

ACOG imalimbikitsa kuti muchepetse kumwa khofi wambiri mpaka 200 mg kapena zochepa ngati muli ndi pakati kapena mukufuna kutenga pakati ().

Kutengera mtundu ndi njira yokonzekera, izi ndizofanana ndi makapu 1-2 (240-580 ml) a khofi kapena pafupifupi makapu 2-4 (240-960 ml) a tiyi wofiyidwa patsiku ().

Kuphatikiza pa kuchepetsa kudya kwanu, muyenera kuganiziranso za komwe kumachokera.

Mwachitsanzo, Academy of Nutrition and Dietetics imalimbikitsa kupewa zakumwa zamagetsi kwathunthu panthawi yapakati.

Kuphatikiza pa tiyi kapena khofi, zakumwa zamagetsi nthawi zambiri zimakhala ndi shuga wambiri wowonjezera kapena zotsekemera zopangira, zomwe zilibe thanzi.

Amakhalanso ndi zitsamba zosiyanasiyana, monga ginseng, zomwe zimawoneka ngati zosatetezeka kwa amayi apakati. Zitsamba zina zomwe zimagwiritsidwa ntchito mu zakumwa zamagetsi sizinaphunzire mokwanira kuti azitetezedwa panthawi yapakati (15).

Kuphatikiza apo, muyenera kupewa mitundu ina yazitsamba mukakhala ndi pakati, kuphatikiza zomwe zimapangidwa ndi mizu ya chicory, muzu wa licorice kapena fenugreek (,).

Mankhwala azitsamba otsatirawa akuti ndi otetezeka panthawi yapakati ():

• muzu wa ginger
• tsamba la tsabola
• Tsamba la rasipiberi wofiira - muchepetse kumwa kwanu chikho chimodzi (240 mL) patsiku m'nthawi ya trimester yoyamba
• mandimu

Monga momwe zimakhalira ndi mankhwala azitsamba, ndibwino kukaonana ndi dokotala musanamwe tiyi wazitsamba mukakhala ndi pakati.

M'malo mwake, lingalirani za zakumwa zopanda caffeine, monga madzi, khofi wonyezimira komanso tiyi wopanda tiyi kapena khofi wotetezeka.

Mukakhala ndi pakati, muchepetseni tiyi kapena khosi yochepera 200 mg patsiku ndikupewa zakumwa zamagetsi kwathunthu. Ma tiyi ena azitsamba atha kukhala otetezeka kuti amwe, koma nthawi zonse ndibwino kuti mufufuze kaye dokotala.

Caffeine zakumwa zotchuka

Khofi, tiyi, zakumwa zozizilitsa kukhosi, zakumwa zamagetsi ndi zakumwa zina zimakhala ndi mitundu yosiyanasiyana ya khofi.

Nayi mndandanda wazakumwa za khofi m'makumwa ena wamba (, 18):

• Khofi: 60-200 mg pa 8 oz (240-ml) potumikira
• Espresso: 30-50 mg pa 1 oz (30-ml) potumikira
• Yerba mnzake: 65-130 mg pa 8 oz (240-ml) potumikira
• Zakumwa zamagetsi: 50-160 mg pa 8 oz (240-ml) potumikira
• Tiyi wobiriwira: 20-120 mg pa 8 oz (240-ml) potumikira
• Zakumwa zozizilitsa kukhosi: 30-60 mg pa 12 oz (355-ml) potumikira
• Chakumwa cha cocoa: 3-32 mg pa 8 oz (240-ml) akutumikira
• Mkaka wa chokoleti: 2-3 mg pa 8 oz (240-ml) potumikira
• Khofi wopanda mchere: 2-4 mg pa 8 oz (240-ml) potumikira

Dziwani kuti caffeine imapezekanso muzakudya zina. Mwachitsanzo, chokoleti chimatha kukhala ndi 1-35 mg wa caffeine pa ounce (28 magalamu). Nthawi zambiri, chokoleti chakuda chimakhala chambiri (18).

Kuonjezera apo, mankhwala ena monga kupweteka kumatha kukhala ndi caffeine, ndipo imawonjezeredwa pafupipafupi pazowonjezera, monga mapiritsi ochepetsa thupi komanso zosakaniza zolimbitsa thupi.

Onetsetsani kuti mwaonana ndi dokotala ngati muli ndi nkhawa ndi zakumwa za khofi zomwe mumadya.

Kuchuluka kwa caffeine mu khofi, tiyi, zakumwa zozizilitsa kukhosi, zakumwa zamagetsi ndi zakumwa zina zimasiyanasiyana. Zakudya monga chokoleti, mankhwala ena ndi zowonjezera zingapo nthawi zambiri zimakhala ndi caffeine.

Mfundo yofunika

Caffeine amadziwika kwambiri padziko lonse lapansi. Zasonyezedwa kuti ziwonjezere mphamvu zamagetsi, kukonza chidwi komanso kuthetsa mutu.

Ngakhale kuti caffeine ili ndi maubwino, akatswiri azaumoyo amalimbikitsa kuti muziyang'anira zomwe mumamwa mukakhala ndi pakati.

Akatswiri ambiri amavomereza kuti tiyi kapena khofi ndi wotetezeka panthawi yoyembekezera ngati ndi ochepa 200 mg kapena ochepera patsiku. Izi zikufanana ndi makapu 1-2 (240-580 mL) a khofi kapena makapu 2-4 (540-960 mL) a tiyi wa khofi.