Kodi Caffeine Amakhala Motalika Motani M'dongosolo Lanu?

Zamkati

• Zizindikiro zimatenga nthawi yayitali bwanji
• Ndi zakudya ndi zakumwa ziti zomwe zili ndi caffeine?
• Caffeine ndi kuyamwitsa
• Kuchotsa caffeine
• Kodi khofi ndi tiyi ndizochuluka motani?
• Mfundo yofunika

Chidule

Caffeine ndimphamvu yogwiritsira ntchito mwachangu yomwe imagwira ntchito pakatikati mwamanjenje. Itha kukulitsa kuthamanga kwa magazi ndi kugunda kwa mtima, kukulitsa mphamvu, ndikukhalitsa mtima wanu wonse.

Mutha kuyamba kukumana ndi zotsatira za caffeine mutangomaliza kumwa, ndipo zotsatirazi zimapitilizabe mpaka pomwe khofiine amakhalabe mthupi lanu.

Koma izi zimatenga nthawi yayitali bwanji? Yankho lake limadalira pazinthu zosiyanasiyana.

Zizindikiro zimatenga nthawi yayitali bwanji

Malinga ndi American Academy of Sleep Medicine, theka la moyo wa caffeine amakhala mpaka maola 5. Hafu ya moyo ndi kuchuluka kwa nthawi yomwe zimatengera kuti kuchuluka kwa chinthu kuchotsedwe kufika theka la ndalama zoyambirira.

Chifukwa chake ngati mwadya 10 mg ya caffeine, pambuyo pa maola 5, mudzakhalabe ndi 5 mg wa caffeine mthupi lanu.

Zotsatira zakafeine zimafika pachimake mkati mwa mphindi 30 mpaka 60 zakumwa. Ino ndi nthawi yomwe mumakhala kuti mukumva zotsatira za "jittery" za caffeine.

Muthanso kukodza kwambiri chifukwa chakumwa kwakumwa kwamadzimadzi komanso mphamvu ya caffeine yochepetsera.

Hafu ina ya caffeine yomwe mumamwa imatha kukhala maola 5.

Anthu omwe ali ndi vuto la caffeine amatha kumva zizindikiro kwa maola angapo kapena masiku angapo atatha kumwa.

Chifukwa chakumwa kwa khofi kwa nthawi yayitali, American Academy of Sleep Medicine ikukulimbikitsani kuti musadye osachepera maola asanu ndi limodzi musanagone. Chifukwa chake ngati mutagona nthawi ya 10 koloko masana, muyenera kumwa kafeini wanu womaliza nthawi isanakwane 4 koloko masana.

Ndi zakudya ndi zakumwa ziti zomwe zili ndi caffeine?

Caffeine ndi chinthu chachilengedwe chomwe chimapezeka muzomera zosiyanasiyana, kuphatikiza khofi ndi nyemba za koko, ndi masamba a tiyi.

Palinso mitundu ina ya caffeine yokumba yomwe imawonjezeredwa m'masoda ndi zakumwa zamagetsi.

Yesetsani kupewa zakudya ndi zakumwa izi, zomwe nthawi zambiri zimakhala ndi caffeine, pasanathe maola asanu ndi limodzi kuchokera nthawi yomwe mukuyembekezera kugona:

• tiyi wakuda ndi wobiriwira
• khofi ndi zakumwa za espresso
• chokoleti
• zakumwa zamagetsi
• zakumwa zozizilitsa kukhosi
• mankhwala ena ogulitsa omwe ali ndi caffeine, monga Excedrin

Khofi wopanda khofi ali ndi tiyi kapena tiyi tating'ono tating'ono, choncho ngati mumaganizira zotsatira za khofi, muyeneranso kupewa khofi wopanda khofi.

Caffeine ndi kuyamwitsa

Kwa zaka zambiri, akatswiri alangiza azimayi kuti azisamala akamamwa khofiine ali ndi pakati. Izi ndichifukwa cha chiwopsezo chotenga padera kapena kupunduka.

Ngakhale zotsatirazi sizikugwiranso ntchito pambuyo pobadwa, palinso zina zomwe muyenera kusamala nazo ngati mungakonde kumwa tiyi kapena khofi mukamayamwitsa.

Caffeine imatha kusamutsidwa kudzera mkaka wa m'mawere kupita kwa mwana wanu. March of Dimes amalimbikitsa kuti muchepetse kumwa khofi m'mikapu iwiri ya khofi patsiku mukamayamwitsa.

Ngati mumamwa zinthu zina zomwe zimakhala ndi caffeine tsiku lonse, monga soda kapena chokoleti, mungafunikire kuchepetsa khofi ndi zinthu zina zopangidwa ndi khofi.

Kumwa mafuta oposa 200 mg a caffeine patsiku kumatha kukhala ndi zotsatira zoyipa kwa mwana wanu. Amatha kukhala ndi vuto la kugona, ndipo amatha kumangokangana.

Amayi ena amazindikiranso kuti ana ali ndi vuto la caffeine. Ngakhale izi sizitengedwa ngati zovuta zazitali, zizindikilozo zimatha kusokoneza mwana wanu.

Chinsinsi chowonetsetsa kuti mwana wanu sakumana ndi zovuta za caffeine ndikulinganiza zomwe mumamwa mwanzeru.

Malinga ndi Australia Breastfeeding Association, mwana wanu amatha kudya pafupifupi 1% ya caffeine yomwe mumamwa mukamayamwa.

Kuchuluka kwake kumafikira pafupifupi ola limodzi mutakhala ndi caffeine. Nthawi yabwino yoyamwitsa mwana wanu ndiyomwe musanamwe zakumwa za khofi kapena ola limodzi loyamba la kumwa khofi.

Komanso, popeza theka la moyo wa caffeine mumkaka wa m'mawere ndi pafupifupi maola 4, kuyamwitsa pambuyo pa maola 4 mutamwa khofi ndikulimbikitsidwanso.

Kuchotsa caffeine

Ngati mumakonda kumwa tiyi kapena khofi, mutha kusiya kusuta mukasiya kumwa.

Malinga ndi American Heart Association, mutha kukhala ndi zizindikilo zochoka pasanathe maola 12 mpaka 24 kuchokera pachakumwa chanu chomaliza cha khofi. Zizindikirozi zitha kuphatikiza:

• mutu (chizindikiro chofala kwambiri)
• kukhumudwa
• nkhawa
• Kusinza ndi kutopa

Zizindikiro zakutha kwa caffeine zimatha kuthana ndi maola 48. Komabe, ngati mwazolowera kudya zochuluka kwambiri, kusiya kuzizira kumatha kupangitsa kuti zizindikilo zanu zakubwerera zikhale zovuta kwambiri.

Njira yabwino yochepetsera tiyi kapena khofi ndikuchepetsa kuchuluka komwe mumadya tsiku lililonse.

Mutha kungochepetsa kuchuluka kwa zinthu zopangidwa ndi khofi zomwe mumadya, kapena mutha kusinthana ndi zinthu zina. Mwachitsanzo, mutha kugulitsa khofi mmodzi patsiku kuti mupeze tiyi wobiriwira.

Kodi khofi ndi tiyi ndizochuluka motani?

Kuchuluka kwa caffeine mu kapu ya khofi kapena tiyi kumakhudzidwa ndi zinthu zambiri, monga njira yofululira mowa, mtundu wa nyemba kapena masamba a tiyi, komanso momwe nyemba kapena masamba amasinthidwa.

Nyemba zowotcha zopepuka zimakhala ndi khofi wambiri kuposa nyemba zouma zakuda.

Palinso tiyi kapena khofi wambiri mu kapu ya khofi kuposa pakamwa kamodzi kake ka espresso. Izi zikutanthauza kuti cappuccino wokhala ndi fungo limodzi la espresso ili ndi tiyi kapena khofi wochepa kuposa kapu ya khofi ya 8 ounce.

Mfundo yofunika

Caffeine ndi njira imodzi yokha yolimbikitsira kukhala tcheru ndikuthana ndi tulo. Chifukwa cha zovuta zomwe zingachitike, mungaganizire zochepetsera magwiritsidwe anu tsiku lililonse mpaka 300 mg patsiku. Izi ndizofanana ndi makapu atatu a khofi yaying'ono, yokazinga.

Ndikofunikanso kuganizira njira zina zomwe mwachilengedwe mungakulitsire mphamvu zanu popanda caffeine. Taganizirani izi:

• Imwani madzi ambiri.
• Kugona maola 7 usiku uliwonse.
• Pewani kugona masana ngati mungathe.
• Idyani zakudya zambiri zopangidwa kuchokera kuzomera, zomwe zingathandize kupereka mphamvu popanda kuwonongeka kwa zakudya zopangidwa.
• Chitani masewera olimbitsa thupi tsiku lililonse, koma osayandikira kwambiri nthawi yogona.

Lankhulani ndi dokotala ngati mumakhala otopa nthawi zonse. Mutha kukhala ndi vuto lakusowa tulo.

Mavuto ena, monga kukhumudwa, amathanso kukhudza mphamvu zanu.