Kodi Caffeine Akukusandutsani Chilombo?

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Nthawi iliyonse mukafuna kubweretsa masewera anu a A kuntchito kapena m'moyo, mutha kufikira chida chanu chosabisika kunyumba yanu ya khofi. Mu kafukufuku wa Shape.com wa owerenga 755, pafupifupi theka la inu adavomereza kuti mumamwa khofi wambiri kuposa nthawi zonse (mpaka makapu awiri) pamene mukufunikira kukhala tcheru, kuyang'ana, komanso kuchita bwino. Ndipo ngakhale kukulitsa kwa caffeine kungawoneke ngati kumathandizira kuthana ndi kupsinjika poyamba, kungakupangitseni kuti musunthe mwachangu komanso mokwiya kwambiri (mozama, chifukwa chiyani mwapenga?), Zomwe zimatha kusokoneza magwiridwe antchito anu.

Pamene mukumva kupanikizika kwambiri kuti mugwire ntchito m'maganizo kapena mwakuthupi, thupi lanu limayamba kupanga cortisol, hormone yoyamba yopanikizika. Izi zikumveka zoipa, koma cortisol si mdani. Timafunikira kuti izigwira ntchito, makamaka nthawi zomwe zimafunikira kuchitapo kanthu mwachangu komanso mwanzeru, zomwe zimafotokoza chifukwa chake anthu aku America ambiri amatha kukhala opsinjika. Izi zikuwoneka ngati zamisala, koma kupsinjika nthawi zambiri kumakuthandizani kuthana ndi masiku ovuta kwambiri kuntchito. Onjezerani tiyi kapena khofi kuti musakanikirane ndi mphamvu, ndipo mutha kumva kuti simungathe kuimitsa-kapena mwina ngati sitima yomwe yathawa.

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"Caffeine ndi imodzi mwazomwe zili zotetezeka kunja uko," akutero a Christopher N. Ochner, PhD, pulofesa wothandizira ku Icahn School of Medicine ku Mount Sinai. Koma ngakhale kuti kuchepa pang’ono kungathandize kuwongolera maganizo anu, kuchulukitsitsa kungasokoneze cholinga chanu. "Tsoka ilo, chilimbikitso chilichonse chimakhala ndi nkhawa, zomwe zimawononga chidwi chanu," Ochner akufotokoza. "Kafeini makamaka imatha kukupangitsani kukhala wokhumudwa, wamanjenje, komanso wodetsa nkhawa, zomwe zitha kutenga mphamvu zanu zoganiza."

Ndipo sizitenga zambiri kusokoneza ndi mojo wanu wamaganizidwe. Ngati simunazolowere kumwa khofi (kapena kuposa kapu yanu yam'mawa), ngati makapu awiri amatha kupangitsa kuti anthu ena azikhala ndi nkhawa, akutero Roberta Lee, M.D., wolemba buku la The Super Stress Solution ndi wapampando wa dipatimenti ya Integrative Medicine pa Phiri la Sinai Beth Israel. "Kafeini imapangitsa anthu kukhala okwiya," akutero, "ndipo ngati ndiwe munthu woda nkhawa, zimangowonjezera moto."

Zovuta ndizo ngati simukumva ngati muli pa msuzi wa java, mwina mukunena zowona. "Maonedwe anu a inu nokha ndi ena, komanso momwe zinthuzo zikugwirizanirana zingakhudzidwe, kotero mutha kuyankha mosiyanasiyana ndikupanga malingaliro okhudza dziko lozungulirani," akutero Ochner. "Muthanso kukhala odzidalira komanso osakhala ndi chiyembekezo."

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Chodabwitsa ndichakuti, mukuganiza kuti kusungunuka ndi nyemba za khofi kumakupangitsani kuti mukhale wantchito wabwino, koma kwenikweni zikukupangitsani kukhala gal osatchuka kuofesi ndikuchepetsa-osati malingaliro okha.

Kupatula kukupangani kukhala wovuta kwambiri, caffeine imathanso kusokoneza magwiridwe antchito amthupi lanu. "Cortisol amachulukitsa kupanga shuga m'thupi," akutero Lee. "Powonjezera, shuga imapangitsa kuti insulini itulutsidwe, ndipo insulini ikamasungidwa nthawi yayitali, imawonjezera kutupa, komwe ndi chimodzi mwazomwe zimapangira matenda osachiritsika."

Zimalepheretsanso kuyamwa kwa amino acid odekha otchedwa adenosine, omwe amawonetsa ubongo kuti uchepetse mphamvu ndikulimbikitsa kugona, pakati pa ntchito zina, chifukwa chake zingakhale zovuta kuti mugone bwino usiku pamasiku omwe mwadya kwambiri. wa caffeine kapena anali ndi kapu pafupi kwambiri ndi nthawi yogona. Kuphatikiza apo, caffeine imatha kupititsa patsogolo kutulutsidwa kwa cortisol m'dongosolo lanu, komwe kumatha kukulitsa kutupa komwe kumatha kunenepa, makamaka mozungulira pamimba, Lee akuwonjezera. Chifukwa chake ngakhale mutakhala ndi khofi wakuda wopanda kalori, kuphatikiza ndi kuchuluka kwa cortisol kumatha kuwonjezera mainchesi mosazindikira m'chiuno mwanu.

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Njira Yanzeru Yothetsera Kupanikizika ndi Kukhala Wopindulitsa

Zingakhale zovuta kuimba mlandu khofi chifukwa chakuyikani m'mphepete ngati mumakonda kwambiri, koma masana anu a vanila latte akhoza kukhala bulangeti zabodza. "Kufikira china chake chomwe mumachidziwa, monga khofi, kumapereka chitonthozo komanso mphamvu pakuwona ngati mukutaya," Ochner akufotokoza. Popeza zitha kungokupatsani mpumulo wa kanthawi kochepa pomwe mukuwonjezera nkhawa yanu, tsatirani izi ku mitsempha ya nix ndikuthandizani kuti muzichita bwino tsiku lonse.

1. Khalanibe ndi chizoloŵezi chanu chachizolowezi. Sangalalani ndi kapu yanu yam'mawa (kapena iwiri) ya khofi, tiyi, kapena chilichonse chomwe mwakhala mukuchizolowera, makamaka pamasiku opsinjika kwambiri. "Mukasintha zinthu kuti zikhale zovuta, ndiye kuti zinthu zidzaipiraipira," akutero Ochner. "Thupi limazolowera chizoloŵezi. Ukasintha, umayamba kuchitapo kanthu." Chifukwa chake ngati mumakonda kuyitanitsa zazikulu America, musafunse a venti chifukwa muli ndi nkhani yofunika.

2. Osataya khofi pakadali pano. Ngati mukufuna kusiya kumwa mowa wa caffeine, chitani pang'onopang'ono osati sabata yomwe mwakonzekera kukwezedwa. Kafukufuku waposachedwa wofalitsidwa mu Journal of Caffeine Research imatsimikizira zomwe ambiri akhala akudziwa kuyambira kale: Caffeine ndi mankhwala, ndipo kutsika kumatha kukhala koyipa. Pambuyo pofufuza "vuto la kagwiritsidwe ntchito ka caffeine" kuchokera m'maphunziro asanu ndi anayi omwe adasindikizidwa kale omwe amadalira caffeine, ofufuza adapeza kuti anthu omwe amadalira tiyi kapena khofi atha kudwala chifukwa chakusokonekera komanso kuda nkhawa akapanda kudyetsa.

3. Muzipuma mokwanira usiku. Mukafuna kuwala tsiku lotsatira, tsekani laputopu yanu ndi zikope zanu. "Ngati simugona bwino, ndiye kuti mwakhala kale kumbuyo kwa mpira eyiti m'mawa mwake musanamwe ngakhale khofi," akutero Ochner.

4. Idyani chakudya chenicheni. Ngati kupsinjika kumakupatsani ma munchies, dzichitireni zabwino ndikukhala kutali ndi maswiti, omwe 17 peresenti ya owerenga a Shape.com adati adafikira ataphwanyidwa. M'malo motsatira shuga wambiri (ndikuwonongeka), sankhani zakudya zomwe zingakuthandizeni kukhala ndi mphamvu zambiri, monga chakudya chambiri monga mbewu zonse ndi mapuloteni owonda.

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