Zizindikiro za 8 za Kafeini Kuchotsa

Zamkati

• 1. Mutu
• 2. Kutopa
• 3. Kuda nkhawa
• 4. Kuvuta Kukhazikika
• 5. Maganizo Ovutika Maganizo
• 6. Kukwiya
• 7. Kugwedezeka
• 8. Mphamvu Zochepa
• Momwe Mungachepetsere Zizindikiro Za Kafeini
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Caffeine ndiye mankhwala omwe amagwiritsidwa ntchito kwambiri padziko lonse lapansi.

Imagwira ngati chapakati chamanjenje chothandizira, kutanthauza kuti zimakhudza zochitika za neural muubongo ndikuwonjezera chidwi ndikuchepetsa kutopa ().

Ngati thupi limadalira tiyi kapena khofi, kulichotsa pachakudya kumatha kuyambitsa zizindikilo zomwe zimayamba patadutsa maola 12 mpaka 24 mutasiya caffeine.

Kuchotsa kwa caffeine ndichidziwitso chamankhwala ndipo kumatha kukhudza aliyense amene amadya tiyi kapena khofi pafupipafupi.

Nazi zizindikilo zisanu ndi zitatu zodziwika za kusiya kwa caffeine.

1. Mutu

Litsipa ndi zina mwazizindikiro zomwe zimafotokozedwa za kusiya kwa caffeine.

Caffeine amachititsa kuti mitsempha ya magazi mu ubongo ichepetse, yomwe imachedwetsa magazi.

Kafukufuku wina adapeza kuti 250 mg (yochepera makapu atatu a khofi) imatha kuchepetsa kuthamanga kwa magazi ndi 27% ().

Popeza kumwa kwa caffeine kumapangitsa mitsempha yamagazi kuchepa, kuchepetsa kapena kuletsa kudya kumalola mitsempha ya magazi kutseguka ndikuwonjezera magazi kulowa muubongo.

Kusintha kwadzidzidzi kwa magazi kumatha kubweretsa mutu wopweteka womwe umatha kusiyanasiyana kutalika ndi kulimba pomwe ubongo umasinthira kuwonjezeka kwa magazi.

Mutu umachepa ubongo ukazolowera kuwonjezeka kwa magazi.

Ngakhale kusiya kwa caffeine kumatha kuyambitsa mutu, caffeine imagwiritsidwa ntchito pochiza mitundu ina ya mutu monga migraines.

Caffeine imathandizira kukulitsa mphamvu ya mankhwala ochepetsa kupweteka komanso kumachepetsa kupweteka kwa mutu ukamadya wekha ().

Kuchotsa tiyi kapena khofi kumayambitsa kukweza magazi kupita kuubongo, komwe kumatha kupweteketsa anthu ena.

2. Kutopa

Anthu ambiri amadalira khofi ya tsiku ndi tsiku kuti awalimbikitse.

Caffeine imathandizira kukulitsa chidwi ndikuchepetsa kutopa poletsa zolandilira za adenosine, neurotransmitter yomwe ingakupangitseni kuti muzimva kusinza ().

Ichi ndichifukwa chake zatsimikiziridwa kuti zimakulitsa masewera othamanga, kukonza mphamvu ndikuchepetsa kutopa kwanthawi yayitali ().

Komabe, kuchotsa caffeine pazakudya zanu kumatha kukhala ndi zotsatirapo zina, kuyambitsa kuwodzera ndi kutopa.

Mwachitsanzo, kafukufuku wopezeka mwa ogula khofi 213 adawonetsa kuti kusamwa tiyi kapena khofi kwa maola 16 kumawonjezera kutopa.

Kuphatikiza apo, iwo omwe amamwa tiyi kapena khofi tsiku lililonse anali ndi zizindikilo zowopsa zakusiya, kuphatikiza kutopa, kuposa omwe amangodya kangapo pamlungu ().

Kuphatikiza apo, mphamvu zake zimangokhala m'dongosolo lanu kwa maola anayi kapena asanu ndi limodzi, zomwe zingakupangitseni kufikira makapu angapo a khofi kapena zakumwa zamagetsi tsiku lonse kuti mukhalebe atcheru.

Izi zitha kubweretsa kudya kwambiri ndi kudalira caffeine ndikupangitsa kuti zizindikiritsozo zizikhala zoyipa kwambiri.

Kofi imagwira ntchito yolimbikitsa m'thupi ndipo ukasiya kuyamwa kumatha kukupangitsa kuti uzimva kutopa komanso kugona.

3. Kuda nkhawa

Caffeine ndichopatsa mphamvu chomwe chimakulitsa kugunda kwa mtima, kuthamanga kwa magazi komanso mahomoni opsinjika a cortisol ndi epinephrine ().

Kwa anthu omwe amasamala za caffeine, kapu imodzi yokha ya khofi ingawapangitse kumva kuti ndi achisoni komanso amanjenjemera.

Ngakhale kumwa caffeine kumatha kubweretsa nkhawa, kudula kungayambitsenso zotsatirazi.

Kuda nkhawa ndi chizindikiritso chodziwika bwino mwa anthu omwe amasiya kumwa zakumwa za caffeine.

Thupi limatha kudalira m'maganizo ndi m'thupi, kumayambitsa nkhawa.

Kuphatikiza apo, ngati mumamwa tiyi kapena tiyi kapena tiyi kapena tiyi kapena khofi wambiri wotsekemera ndi shuga, kuchepetsa shuga mwadzidzidzi kumatha kupangitsa kuti khofiine atuluke chifukwa cha nkhawa.

Kafukufuku wazinyama akuwonetsa kuti kuchotsa mwadzidzidzi shuga wazakudya pambuyo poti nthawi yayitali yakumwa shuga kumatha kuyambitsa zizindikilo za nkhawa ().

Thupi limatha kudalira caffeine mwakuthupi komanso mwamaganizidwe. Izi zimatha kubweretsa nkhawa mukamachoka.

4. Kuvuta Kukhazikika

Chimodzi mwazifukwa zazikulu zomwe anthu amasankha kumwa tiyi kapena khofi monga khofi, tiyi kapena zakumwa zamagetsi ndikulimbikitsa chidwi.

Zakumwa za caffeine zimakonda kumwa asanayesedwe, masewera othamanga kapena ziwonetsero kuti zikwaniritse chidwi.

Caffeine imakulitsa milingo ya adrenaline, mahomoni opangidwa ndi adrenal glands monga gawo lazomwe thupi limachita ndikapanikizika ().

Zimalimbikitsanso ntchito ya ma neurotransmitters osangalatsa a dopamine ndi norepinephrine ().

Kuphatikizana uku kumakulitsa kugunda kwa mtima ndi kuthamanga kwa magazi ndipo kumapangitsa ubongo, kuchititsa chidwi chochulukirapo ndikuwunika bwino.

Kuchotsa tiyi kapena khofi kumatha kusokoneza m'maganizo mwanu thupi lanu likamayesetsa kuti lizolowere kugwira ntchito popanda ilo.

Caffeine imachulukitsa kusinkhasinkha powonjezera kuchuluka kwa ma neurotransmitters ena ndi mahomoni. Kusiya kapena kudula kumbuyo kungakupangitseni kukhala kovuta kuyang'ana ntchito zina.

5. Maganizo Ovutika Maganizo

Caffeine amadziwika bwino kuti amatha kukweza malingaliro.

Kukhoza kutseka adenosine sikuti kumangowonjezera chidwi koma kwapezekanso kuti kukhale kosangalatsa.

Kafukufuku wina mwa anthu omwe amamwa tiyi kapena khofi nthawi zonse adapeza kuti kumwa 0.68 mg pa paundi (1.5 mg pa kg) ya kulemera kwa thupi kumabweretsa chisangalalo, poyerekeza ndi placebo ().

Kuphatikiza apo, kafukufuku wambiri adalumikiza kumwa mowa wa khofi pafupipafupi kuti achepetse kukhumudwa.

Mwachitsanzo, kafukufuku wamkulu mwa azimayi opitilira 50,000 adapeza kuti azimayi omwe amamwa makapu anayi kapena kupitilira apo a khofi patsiku anali ndi chiopsezo chochepa cha 20% cha kukhumudwa kuposa azimayi omwe amamwa khofi pang'ono kapena osamwa konse ().

Zotsatira zolimbikitsa za caffeine zimatha kudzetsa moyo wathanzi komanso mphamvu zowonjezera, zomwe zimachoka pakamwa tiyi kapena khofi itatha ().

Pachifukwa ichi, malingaliro anu atha kukugundani mukasankha kusiya caffeine.

Caffeine imapangitsa kukhala tcheru kwambiri ndipo imatha kukulitsa moyo wabwino. Kwa ogula khofi wokhazikika, kudula kumatha kudzetsa nkhawa.

6. Kukwiya

Zimakhala zachizoloŵezi kuti omwa khofi nthawi zonse azikhala opanda phokoso pamaso pa kapu ya joe m'mawa.

Kafeini wa mu khofi ndi amene amachititsa kuti anthu asamakwiye kwambiri.

Chifukwa khofi imangokhala m'dongosolo kwa maola anayi kapena asanu ndi limodzi, zizindikilo zofananira ngati kukwiya kumatha kuchitika atapuma usiku ().

Omwe amamwa khofi amagwiritsidwa ntchito popititsa patsogolo chidwi cha caffeine, komanso mphamvu zomwe amalandira.

Kwa ena, kusiya kumwa zakumwa monga khofi kumawapangitsa kukhala okwiya komanso osachedwa kukwiya.

M'malo mwake, zitha kukhala zovuta kuti ogwiritsa ntchito caffeine olemera achepetse kuchuluka komwe amazolowera popanda kuwononga malingaliro awo.

Pakafukufuku mwa achikulire 94 omwe amadalira tiyi kapena khofi, 89% ya omwe akutenga nawo mbali adanena kuti ngakhale akufuna kuchepetsa kumwa khofi, adalephera pazoyeserera zawo chifukwa chakutha, kuphatikiza kukwiya komanso mkwiyo ().

Anthu omwe amadalira caffeine mwakuthupi kapena mwamaganizidwe amatha kukhala okwiya kapena okwiya poyesa kupewa izi.

7. Kugwedezeka

Ngakhale sizofala ngati zizindikilo zina, iwo omwe amadalira kwambiri caffeine amatha kugwedezeka pakamwa kafeine.

Popeza kuti tiyi kapena khofi ndi njira yapakati yamanjenje yolimbikitsira, zovuta zomwe zimachitika chifukwa chomwa mowa kwambiri zimaphatikizapo kudzimva kukhala wamisala kapena kuda nkhawa komanso kukhala ndi manja olimba ().

M'malo mwake, iwo omwe ali ndi vuto la nkhawa nthawi zambiri amalangizidwa kuti asamamwe caffeine kuti apewe kuda nkhawa ().

Komabe, kwa anthu omwe amamwa khofiine wambiri tsiku lililonse, kusiya kuziziritsa kungayambitsenso kunjenjemera.

Ziphuphu zokhudzana ndi kuchotsa caffeine nthawi zambiri zimachitika m'manja ndipo zimangokhala masiku awiri kapena asanu ndi anayi.

Ngati mukukumana ndi kunjenjemera kwa manja komwe kumatenga masiku opitilira masiku asanu ndi anayi, funsani dokotala kuti akuuzeni zifukwa zina.

Zomwe zimadya kwambiri tiyi kapena khofi zimatha kugwedeza dzanja kwa anthu ena.

8. Mphamvu Zochepa

Pafupifupi aliyense amene amamwa zakumwa ndi khofi ndi zakudya amafuna njira yowonjezera mphamvu zamagetsi.

Makhalidwe monga kugona mokwanira, ntchito yovuta komanso zakudya zopanda thanzi zitha kutha mphamvu, ndikupangitsa anthu ambiri kupeza mphamvu zakunja monga khofi ndi zakumwa zamagetsi kuti ziwatsitsimutse.

Zakumwa zopangira tiyi kapena khofi nthawi zambiri zimagwiritsidwa ntchito ngati chotchingira kupulumutsa mphamvu zofunikira patsikulo kapena kulipirira kusowa tulo.

Kutumiza kapu ya khofi kapena chakumwa cha mphamvu kumawonjezera kusinkhasinkha, kumawonjezera kugunda kwa mtima ndikuwonjezera shuga m'magazi, zomwe zimapangitsa kuti mukhale ndi mphamvu zowonjezera zakuthupi ndi zamaganizidwe.

Izi zomwe zimafunikira zimatha kubweretsa kudalira kwa caffeine, ndikupangitsa kuti pakhale khofi wochulukirapo kuti apange mphamvu zomwezo ().

Ichi ndichifukwa chake mphamvu zochepa ndizodandaula za anthu omwe akuchepetsa kapena kuchotsa caffeine.

Caffeine ndichopatsa mphamvu chomwe chimayambitsa mphamvu zowonjezereka, kukhala tcheru ndi kusinkhasinkha. Kuchoka kumatha kubweretsa mphamvu zochepa kwa anthu ena.

Momwe Mungachepetsere Zizindikiro Za Kafeini

Zizindikiro zakutha kwa caffeine zimangokhala pakati pa masiku awiri ndi asanu ndi anayi, ndikulimba kwazizindikiro zomwe zimachitika patatha maola 24-51 pambuyo poti caffeine yadulidwa ().

Ngakhale kuti zizindikirozi nthawi zambiri zimakhala zosakhalitsa, zimakhala zosasangalatsa ndikupangitsa moyo kukhala wovuta.

Mwamwayi, pali njira zochepetsera mwayi wokumana ndi zotsatirazi zosasangalatsa.

Yesani malangizo otsatirawa kuti muchepetse kapena kupewa kupezeka kwathunthu kwa zizindikiro za kusiya kwa caffeine.

• Chepetsani pang'onopang'ono: Kusiya kuzizira kumatha kudodometsa thupi ndikupangitsa kuti zizindikiritso zikuwonjezeke. Pang'ono pang'ono kusiya kuyamwa tiyi kapena khofi kumachepetsa mwayi wopeza zovuta.
• Pezani zakumwa za khofi: Ngati mumakonda kumwa khofi wamphamvu zonse, yambani kumwa theka-decaf, khofi wapakatikati kuti muchepetse kudalira kwanu. Ngakhale kulibwino, sinthanitsani imodzi ya khofi wanu kuti mukhale ndi tiyi wazitsamba wopanda pake. Gulani tiyi wazitsamba pa intaneti.
• Khalani hydrated: Kumwa madzi okwanira ndikofunikira mukamadula caffeine. Kutaya madzi m'thupi kumatha kukulitsa zisonyezo zakusiya, monga kupweteka mutu komanso kutopa ().
• Kugona mokwanira: Pofuna kuthana ndi kutopa, yesetsani kupeza maola ogona asanu ndi awiri kapena asanu ndi anayi usiku uliwonse ().
• Limbikitsani mphamvu mwachilengedwe: Ngati mphamvu yanu yatenga mphamvu mukasiya kumwa khofi, yesetsani kuphatikiza mphamvu zachilengedwe monga masewera olimbitsa thupi, zakudya zopatsa thanzi komanso njira zochepetsera kupsinjika.

Mfundo Yofunika Kwambiri

Caffeine ndimphamvu kwambiri yomwe imatha kuyambitsa kutulutsa kwa ena.

Kuchotsa kwa caffeine kumatha kuchitika kwa aliyense amene amadya tiyi kapena khofi kenako ndikusiya ntchito yake mwadzidzidzi.

Zizindikiro zodziwika bwino zimaphatikizapo kupweteka mutu, kutopa, kuchepa mphamvu, kukwiya, nkhawa, kusakhazikika bwino, kukhumudwa komanso kunjenjemera, komwe kumatha masiku awiri kapena asanu ndi anayi.

Mwamwayi, pali njira zochepetsera izi, kuphatikizapo kuchepetsa tiyi kapena khofi pang'onopang'ono, kukhala ndi madzi, kugona mokwanira ndikupeza njira zowonjezera mphamvu zanu.

Ngakhale kusiya kafeini kumawoneka ngati kosapiririka poyamba, kuchita kwakanthawi kumeneku ndikungokhala panjira yolepheretsa kudalira kwanu.