Izinzuzo Nezingozi Ze-Caffeine - Iyini I-caffeine, Iyini?

I-caffeine iyinto evuselelayo. Lesi sikhuthazi semvelo singesinye sezithako ezisetshenziswa kakhulu emhlabeni. Imiphumela emibi ivame ukukhulunywa ngayo. Kodwa kukhona futhi izifundo eziveza ukuthi i-caffeine inezinzuzo.

Iyini i-caffeine?

I-caffeine; evame ukusetshenziswa itiye, ikhofi kanye i-kakaoKuyisikhuthazo semvelo. Ivuselela ubuchopho kanye nesimiso sezinzwa esimaphakathi. Kuyasiza ukuhlala uphapheme futhi inikeza amandla.

Kucatshangwa ukuthi yatholwa umalusi wase-Ethiopia owaqaphela amandla ikhofi eliwanika izimbuzi zakhe Iziphuzo ezibandayo ezine-caffeine zafika emakethe ngasekupheleni kwawo-1800, kwalandelwa iziphuzo ezinikeza amandla. Namuhla, u-80% wabantu bomhlaba udla umkhiqizo one-caffeine nsuku zonke.

Yini eyenza i-caffeine?

Lapho i-caffeine idliwe, imuncwa ngokushesha, idlule emathunjini iye egazini. Ukusuka lapho iya esibindini bese iguqulwa ibe yinhlanganisela ezothinta ukusebenza kwezitho ezahlukahlukene.

Umphumela walesi sikhuthazi ubonakala ebuchosheni. Ivimba imiphumela ye-adenosine, i-neurotransmitter eshukumisa ubuchopho futhi ikwenze uzizwe ukhathele. Amazinga e-adenosine ayanda phakathi nosuku. Lokhu kubangela ukuthi umuntu azizwe ekhathele futhi afune ukulala.

I-caffeine ibophezela kuma-adenosine receptors ebuchosheni, ikwenza ukwazi ukuhlala uphapheme ngaphandle kokuwenza asebenze. Ngamanye amazwi, kunciphisa ukukhathala ngokuvimbela imiphumela ye-adenosine.

Iphinde ithinte umsebenzi wobuchopho we-dopamine kanye ne-norepinephrine neurotransmitters ngokwandisa izinga le-adrenaline egazini. Ngenxa yokuthi ithinta ubuchopho, i-caffeine ngokuvamile ibizwa ngokuthi isidakamizwa esithinta ingqondo.

Ngaphezu kwalokho, i-caffeine, ikhombisa umphumela wayo ngokushesha okukhulu. Isibonelo, inani enkomishini yekhofi lifinyelela egazini ngemizuzu engu-20. Kuthatha cishe ihora ukufinyelela ukusebenza okugcwele.

Yini ku-Caffeine?

Lesi sikhuthazi sitholakala ngokwemvelo embewini noma emaqabunga ezitshalo ezithile. Lezi zinsiza zemvelo ke ukudla okune-caffeine neziphuzo kuvunwa futhi kugaywe ukuze kukhiqizwe Yini etholakala ku-caffeine?

• espresso
• ikhofi
• itiye lomngane
• iziphuzo zamandla
• itiye
• Iziphuzo ezibandayo
• Ikhofi elingenayo i-caffeine
• isiphuzo se-cocoa
• Ubisi lukashokoledi
• Imithi kadokotela kanye ne-over-the-counter, efana nokubanda, izinhlungu, kanye nemithi yokungezwani komzimba
• Izithako zokudla okunomsoco ukusiza ukulahlekelwa isisindo

Izinzuzo ze-Caffeine

kuthuthukisa imizwa

• Enye yezinzuzo ze-caffeine yikhono layo lokuvimbela i-molecule ye-adenosine ebuchosheni. Lokhu kubangela ukwanda kwama-molecule e-dopamine ne-norepinephrine.
• Lokhu kushintsha kwemiyalezo yobuchopho kuzuzisa isimo nokusebenza kobuchopho. 
• Ukuphuza izinkomishi zekhofi ezi-3 kuya kwezi-5 ngosuku kunciphisa ingozi yezifo zobuchopho njenge-Alzheimer's kanye ne-Parkinson ngo-28-60%.

Isiza ukunciphisa umzimba

• Ukuncipha kwesisindo kungenye inzuzo ye-caffeine. 
• I-caffeine, enekhono layo lokuvuselela isimiso sezinzwa esimaphakathi, isheshisa imetabolism. 
• Ukusetshenziswa kwe-300 mg ye-caffeine ngosuku kunikeza amakholori engeziwe angama-79 ashiswa ngosuku. Le mali ingase ibonakale incane, kodwa yenza umehluko ngokuhamba kwesikhathi.

Ithuthukisa ukusebenza kokuzivocavoca

• Izinzuzo ze-caffeine nazo zivela ngesikhathi sokuzivocavoca.
• Ngesikhathi sokuzivocavoca, kuvumela amafutha ukuthi asetshenziswe njengamafutha. 
• Iphinde ithuthukise ukufinyela kwemisipha. Kunciphisa ukukhathala. 

Ivikela isifo senhliziyo kanye nesifo sikashukela sohlobo 2

• Ucwaningo luye lwathola ukuthi labo abaphuza inkomishi engu-1 kuya kwezingu-4 zekhofi usuku ngalunye banengozi encishisiwe ye-16-18% yesifo senhliziyo.
• Izinzuzo ze-caffeine nazo zibonakala ngomphumela wayo wokuvikela isifo sikashukela. Ucwaningo luthole ukuthi labo abaphuza ikhofi eliningi banamathuba aphansi angama-2% okuba nesifo sikashukela sohlobo 29.

Ikhulula imibuthano emnyama ngaphansi kwamehlo

• imibuthano emnyama Kubangelwa izici ezihlukahlukene njengokuphelelwa amanzi emzimbeni, ukungezwani komzimba nezinto ezithile, ukuqwasha noma ufuzo. 
• Nakuba izinzuzo ze-caffeine zingathinti imibuthano emnyama ezuzwe njengefa, izakhiwo zayo zokulwa nokuvuvukala zinciphisa ukukhukhumeza nokuvuvukala okuhambisana nemibuthano emnyama. 
• I-caffeine iphinde yehlise ukunqwabelana kwegazi ngaphansi kwamehlo aqhakambisa imibuthano emnyama.

Isekela ukwelashwa kwe-rosacea

• I-caffeine yehlisa ububomvu ngokubopha imithambo yegazi. 
• Uma isetshenziswe phezulu, isebenza njenge-diuretic. Isiza ukujikeleza kwegazi. Futhi iyi-antioxidant enamandla. 
• Ngakho, ipholisa ukucasuka kanye nesikhumba esibomvu esibangelwa ukulimala kwelanga kanye ne-rosacea.

Isebenza ngempumelelo ekwelapheni ukulahleka kwezinwele

• Amadoda avame ukuhlushwa imiphumela ye-hormone yesilisa i-DHT, ethinta izintambo zabo zezinwele ezibucayi. ukulahlekelwa izinwele izimpilo. 
• Ngenxa yalokho, ama-follicles ayancipha futhi ekugcineni ayanyamalala, okubangela impandla. 
• Lesi simo, esaziwa ngokuthi ukuwohloka kwezimpande zezinwele, sithinta kabi izigaba zokukhula kwezinwele.
• Ngalo mqondo, izinzuzo ze-caffeine zivela lapho zisetshenziswa phezulu. Ingena ezimpandeni zezinwele futhi izikhuthaze. 
• Ngaphezu kokuvimbela impandla nokuqothuka kwezinwele emadodeni, iphinde ivuse ama-follicle ezinwele ekhanda labesifazane.

Ivikela isibindi

• Ikhofi inciphisa ingozi yokulimala kwesibindi (i-cirrhosis) ngama-84%. 
• Kunciphisa ukuqhubeka kwesifo, kwandisa ukusabela ekwelashweni futhi kunciphise ingozi yokufa ngaphambi kwesikhathi.

Inweba impilo

• Izinzuzo ze-caffeine zinhle ezintweni eziningi, kusukela ekwandiseni ukuphila. Ngokwesibonelo; Kutholakale ukuthi ukuphuza ikhofi kunciphisa ingozi yokufa ngaphambi kwesikhathi ngamaphesenti angama-30, ikakhulukazi kwabesifazane nabanesifo sikashukela.

Yehlisa ingozi yomdlavuza

• Izinkomishi ezi-2-4 zekhofi ngosuku zehlisa ingozi yomdlavuza wesibindi ngo-64% kanye nengozi yomdlavuza we-colorectal ngama-38%.

 Ivikela isikhumba

• Izinzuzo ze-caffeine nazo zibonisa umphumela wayo esikhumbeni sethu. Ukuphuza okungenani izinkomishi ezi-4 zekhofi ngosuku kunciphisa ingozi yomdlavuza wesikhumba ngama-20%.

 Yehlisa ingozi ye-MS

• Abaphuza ikhofi banengozi efika ku-30% ephansi yokuba ne-multiple sclerosis (MS).

 Isekela impilo yamathumbu

• Ukuphuza izinkomishi ezi-3 zekhofi ngosuku okungenani amasonto ama-3 kwandisa inani kanye nomsebenzi wamagciwane atholakala emathunjini.

Iqeda ukuvuvukala

• Enye yezinzuzo ze-caffeine ukuthi inciphisa ukuvuvukala nokubomvu esikhumbeni.
• Ukusebenzisa i-caffeine emikhiqizweni yokunakekelwa kwesikhumba kuvimbela ukuvuvukala nokubabomvu.

Inani le-caffeine elidingekayo nsuku zonke

Kokubili uMnyango Wezolimo wase-U.S. (i-USDA) kanye ne-European Food Safety Authority (EFSA) bathi u-400 mg we-caffeine ngosuku uphephile. Lokhu kulingana nezinkomishi zekhofi ezingu-2-4 ngosuku.

Nokho, kuthiwa ukuthatha i-500 mg ye-caffeine ngesikhathi esisodwa nakho kungabulala. Ngakho-ke, inani olisebenzisayo ngesikhathi esisodwa akufanele lidlule i-200 mg. Ngakolunye uhlangothi, abesifazane abakhulelwe kufanele banciphise ukusetshenziswa kwabo kwansuku zonke kwe-caffeine ku-200 mg.

Izingozi ze-Caffeine

Sikhulume ngezinzuzo ze-caffeine. Kodwa ngemuva kwemiqondo yethu, "Ingabe i-caffeine iyingozi?" umbuzo uhlala.

Ucwaningo lubonisa ukuthi i-caffeine iphephile uma idliwe ngamanani aphansi kuya kokuphakathi. Kodwa imithamo ephezulu ye-caffeine ingabangela imiphumela emibi eyingozi.

Ucwaningo luye lwabonisa ukuthi impendulo yethu ku-caffeine ithonywa izakhi zethu zofuzo. Abanye bangase badle i-caffeine ngaphandle kokubhekana nemiphumela yayo emibi. Labo abangayijwayele i-caffeine bangase babe nezimpawu ezingezinhle ngisho nangemva kokudla amazinga alinganiselwe. Manje ake sikhulume ngokulimala kwe-caffeine.

kungabangela ukukhathazeka

• Ukusetshenziswa ngokweqile kwe-caffeine kungabangela izinkinga ezinkulu zokukhathazeka.
• Abantu abanezinkinga zokukhathazeka babhekana nokucasuka nokungahlaliseki ngisho nangaphansi kwezimo ezivamile. I-caffeine yenza lesi simo sibe sibi kakhulu.

Kungase kubangele ukuqwasha

• Isici esaziwa kakhulu nge-caffeine ukuthi isiza abantu ukuthi bahlale bephapheme. Nokho, ukudla i-caffeine eningi kwenza kube nzima ukulala.
• Ucwaningo lubonisa ukuthi ukudla okuphezulu kwe-caffeine kwandisa isikhathi esisithathayo ukuze ulale.
• Nokho, ukusetshenziswa okuphansi noma okusesilinganisweni kwe-caffeine akunawo umphumela onjalo.
• I-caffeine ithatha amahora ambalwa ukusebenza. Ngakho-ke, ukusetshenziswa kwayo ngasekupheleni kosuku kubangela ukuqwasha. Kuyadingeka ukunaka inani le-caffeine elithathwe kanye nesikhathi sayo ukuze lingaphazamisi iphethini yokulala.

kuthinta ukugaya

• Ukuphuza inkomishi yekhofi ekuseni kukhuthaza ukuhamba kwamathumbu.
• Umphumela we-laxative wekhofi usheshisa umsebenzi we-hormone ye-gastrin ekhiqizwa yisisu ku-colon.
• I-caffeine ivuselela ukugeleza kwamathumbu ngokudlulisela ukudla emgudwini wokugaya ukudla. 
• Njengoba kunikezwe lo mphumela, akumangazi ukuthi imithamo emikhulu ye-caffeine ingabangela isifo sohudo kwabanye abantu.

kungaba umlutha

• Naphezu kwezinzuzo ze-caffeine, akufanele kunganakwa ukuthi kuba umkhuba. 
• Kungabangela ukuncika kwengqondo noma ngokomzimba, ikakhulukazi ngemithamo ephezulu.

Ingase yenyuse umfutho wegazi

• Abantu abanomfutho wegazi ophakeme kufanele baqaphele inani le-caffeine abalidla nsuku zonke.
• I-caffeine yaziwa ngokunyusa umfutho wegazi isikhathi esifushane. 
• Nakuba ingenawo umphumela onjalo esikhathini eside, kucatshangwa ukuthi yenza isimo sibe sibi kakhulu kubantu abanesigqi senhliziyo esingajwayelekile. 

ukusheshisa kwenhliziyo

• Ukusebenzisa i-caffeine eningi kubangela ukuba inhliziyo ishaye ngokushesha ngenxa yomphumela wayo ovuselelayo. 
• Futhi iqukethe imithamo ephezulu ye-caffeine. iziphuzo zamandla I-Atrial fibrillation, okungukuthi, ishintsha isigqi sokushaya kwenhliziyo kubantu abasha abasisebenzisayo. 

ukukhathala

• I-caffeine inikeza amandla. Nokho, ngemva kokushiya uhlelo, kuba nomphumela ophambene ngokubangela ukukhathala.
• Ukwandisa izinzuzo ze-caffeine emandleni futhi uvimbele ukukhathala, sebenzisa okusesilinganisweni kunemithamo ephezulu.

ukuchama njalo

• Ukuchama njalo kuwumphumela omubi wokusebenzisa i-caffeine eningi. 
• Kungenzeka ukuthi uye waqaphela ukuthi lapho uphuza ikhofi noma itiye kakhulu kunokujwayelekile, udinga ukuchama njalo. 

Ingabangela ukucasuka kwesisu

• Ama-acid aku-caffeine ashukumisa isisu ukuthi sikhiqize i-asidi eyengeziwe. Kungabangela i-reflux ye-gastroesophageal. 
• I-caffeine eningi ingabangela ukuphazamiseka kwesisu njengokucanuzela kwenhliziyo, amajaqamba, isifo sohudo nokuqunjelwa.

Kungase kubangele ukuphuphuma kwesisu

• Ukusetshenziswa kwe-caffeine ngokweqile kungaholela ekuphuphumeni kwesisu kanye nezinye izinkinga zokubeletha. Ngakho-ke, abesifazane abakhulelwe kufanele badle i-caffeine ngokuqapha.
• I-caffeine idlula kalula egazini. Ngenxa yokuthi iyisikhuthazo, ingabangela ukwanda okusheshayo ekushayeni kwenhliziyo kanye ne-metabolism yengane. 
• Omunye wemiphumela emibi ye-caffeine eningi ukuthi ibambezela ukukhula kwengane esibelethweni.
• Omama abancelisa ibele akufanele badle ngaphezu kwezinkomishi ezimbili zekhofi ngosuku. Ngoba kuthinta ngqo ingane ngokubangela ukucasuka ngokomzimba.

Yandisa ingozi ye-osteoporosis

• Ukudla inani elikhulu le-caffeine kwandisa ingozi ye-osteoporosis.
• Kungabangela ukuncipha kwamathambo, ikakhulukazi kwabesifazane asebekhulile abasebenzisa i-calcium ephansi.

Yandisa ingozi yama-cysts ezicubu zamabele

• Ngokocwaningo olushicilelwe, abesifazane abadla ngaphezu kwe-500 mg ye-caffeine ngosuku banengozi ephindwe kabili yokuthuthukisa ama-cysts webele webele kunalabo abathatha i-31-250 mg ye-caffeine.

Kuthinta abanesifo sikashukela

• Endabeni yesifo sikashukela, i-caffeine kufanele idliwe ngendlela elinganiselwe. 
• Yandisa ingozi yezinkinga zesifo sikashukela. Iphazamisa i-glucose metabolism.

Ivimbela ukukhiqizwa kwe-collagen esikhumbeni

• I-caffeine esikhumbeni somuntu i-collagen kutholwe ukunciphisa ukukhiqizwa. 
• Ukukhawulela inani elisetshenzisiwe kuyixazulula kalula le nkinga.

kwandisa i-acne

• Ukusetshenziswa kwekhofi ngokweqile kubangela izinduna. I-caffeine yandisa amahomoni okucindezeleka. Ukucindezeleka kuyimbangela yezinduna.

Ingabangela ukungezwani komzimba nezinto ezithile

• Nakuba i-caffeine yokungezwani komzimba ingavamile kakhulu, i-hypersensitivity ingase yenzeke kwabanye abantu. 
• Izimpawu zokungezwani komzimba ezifana nokuqubuka, ukuqubuka nobuhlungu kungenzeka.

Ikhishwa Kanjani I-caffeine Eningi Emzimbeni?

Imiphumela ye-caffeine ihlala amahora ambalwa. Uma isisemzimbeni, akukho okuningi ongakwenza ukuze ukhiphe i-caffeine. Okuwukuphela kwendlela yokuyiqeda iwukulinda ukuthi izihlanze ngokwemvelo. Nokho, ungenza ezinye izinto ukunciphisa imiphumela emibi ebonwa.

• Yeka ukuthatha i-caffeine ngokushesha nje lapho ubona imiphumela yayo emibi.

Uma ubona izimpawu ezikhathazayo njengokundindizela, yeka ukuphuza i-caffeine ngokushesha.

• Linda

Imiphumela evuselelayo ye-caffeine ibonakala phakathi kwemizuzu yokuqala engama-45. Umphumela wayo ungahlala amahora angu-3-5. Kuthatha amahora angu-10 ukuyisusa ngokuphelele ohlelweni. Ukuze ugweme inkinga yokulala, yeka ukusebenzisa i-caffeine amahora angu-6-8 ngaphambi kokulala.

• Okamanzi

Ucwaningo lubonisa ukuthi amanzi okuphuza anganciphisa ukucasuka okubangelwa i-caffeine, nakuba nomthelela omncane. Ngakho-ke, phuza amanzi amaningi ngenkathi ulinde ukuthi i-caffeine ikhishwe ohlelweni.

• Qhubeka

Hamba kancane ukuze ukhulule ukukhathazeka nokushuba.

• aphefumulele phezulu

Uma uzizwa ukhathazekile, phefumula kancane, ujule imizuzu emi-5.

• Yidla ukudla okunothe nge-fiber

Ukudla kunciphisa ukukhululwa kwe-caffeine egazini. Yidla ukudla okungagayeki kancane, okunefayibha eningi njengokusanhlamvu, ubhontshisi, udali, imifino enesitashi, amantongomane nembewu.

Ingabe I-Caffeine Idala Ukuntuleka Kwe-Iron?

Ukudla okune-caffeine neziphuzo kuphakathi kwezinto ezibalulekile namuhla. Ukudla okuqukethe i-caffeine, isikhuthazi semvelo, kucatshangwa ukuthi kuvimbela ukumuncwa kwensimbi. Ngenxa yalesi sizathu, abantu abasengozini yokuntuleka kwensimbi kufanele badle i-caffeine ngokuqapha. Manje “ingabe i-caffeine ibangela ukuntuleka kwensimbi?” Ake siphendule umbuzo.

I-caffeine ingaphazamisa ukumuncwa kwensimbi

Izifundo zeziphuzo ezine-caffeine ukumuncwa kwensimbiithole ukuthi inganciphisa Ngokwesibonelo; Lapho okuqukethwe kwe-caffeine ekhofini noma etiyeni kunamandla, ukumuncwa kwe-iron kuyancipha. Nokho, i-caffeine iyodwa ayikuvimbi ukumuncwa kwensimbi. Kumelwe kungene nezinye izici. 

Ezinye izinto ezithinta ukumuncwa kwensimbi

caffeineAkuyona yodwa into evimbela ukumuncwa kwensimbi. Ama-polyphenols ekhofini nasetiyeni nawo avimbela ukumuncwa kwe-iron. Futhi kutholakala etiyeni elimnyama nasekhofini ama-tanninsinomphumela onjalo. Lezi zinhlanganisela zibopha insimbi ngesikhathi sokugaya, okwenza kube nzima ukumunca.

Imiphumela yayo ekumunceni insimbi incike kumthamo. Ngamanye amazwi, njengoba okuqukethwe kwe-polyphenol ekudleni noma kwesiphuzo kwanda, ukumuncwa kwensimbi kuncipha.

Iziphuzo ezine-caffeine zithinta kakhulu ukumuncwa kwe-iron ekudleni kwezitshalo. Nokho, ayinawo umthelela ku-heme iron etholakala ekudleni kwezilwane. 

Ekugcineni, ukukhetha kwakho ukudla kanye nohlobo lwe-ayoni oyisebenzisayo kunquma umphumela wekhofi neziphuzo ezine-caffeine ekumunceni insimbi.

Ingabe labo abantula insimbi kufanele badle i-caffeine?

Ucwaningo luye lwabonisa ukuthi i-caffeine ingasetshenziswa kubantu abanempilo abangekho engozini yokuntuleka kwensimbi. ukuntula insimbiIbonisa ukuthi kungani kungenjalo. Nokho, labo abasengozini yokuntuleka kwensimbi kufanele baqaphele. Nokho, laba bantu akudingeki ukuba banqamule i-caffeine ngokuphelele. Abantu abasengozini bayelulekwa ukuthi banake lawa macebiso awusizo:

• Phuza ikhofi netiye phakathi kokudla.
• Linda okungenani ihora ngemva kokudla ngaphambi kokuphuza ikhofi noma itiye.
• Khulisa ukudla kwe-heme iron ngenyama, izinkukhu noma ukudla kwasolwandle.
• Khulisa ukusetshenziswa kwevithamini C ngezikhathi zokudla.
• Yidla ukudla okune-ayoni ephezulu.

Lokhu kukhawulela imiphumela yeziphuzo ezine-caffeine ekumunceni insimbi.

Umthelela we-caffeine ekumuncwani kwamavithamini

Umphumela we-caffeine ekumunceni insimbi ushiwo ngenhla. I-caffeine ithinta ukumuncwa kwezinye izakhamzimba uma ithathwa ndawonye. Ikakhulukazi labo abathatha ama-multivitamin supplements nsuku zonke basengozini kulokhu.

Abantu abaningi abaqapheli ukuthi ukuthatha amavithamini kanyekanye nenkomishi yekhofi noma itiye kungaphazamisa ukumuncwa komzimba kwezakhi ezibalulekile. Nawa amavithamini namaminerali okumuncwa kwawo kuvimbela lapho ethathwa nokudla okune-caffeine neziphuzo.

calcium

• I-caffeine ibangela ukuthi i-calcium ikhishwe emchamweni nasendle. Lo mphumela uvela ngisho namahora ngemuva kokusetshenziswa kwe-caffeine. 
• Iphinde ivimbele inani le-calcium elimuncwa emathunjini futhi inciphise inani elibanjwe amathambo. 

Ivithamini D

• I-caffeine, ekhawulela inani elizomuncwa Ivithamini D vimba ama-receptors abo. I-Vitamin D ibalulekile ekumunceni nasekusetshenzisweni kwe-calcium ekwakheni amathambo. 
• Kulokhu, ingozi ye-osteoporosis iyanda njengoba ukuminyana kwamaminerali amathambo kuncipha. 

Amavithamini B

• I-caffeine inomphumela we-diuretic omnene owandisa ukuchama. 
• Amavithamini ancibilikayo emanzini, njengamavithamini B, angancipha ngenxa yokulahlekelwa uketshezi. 
• Ngaphezu kwalokho, iphazamisa ukukhiqizwa kwamavithamini B, njengovithamini B1. 
• Okuwukuphela kwalo mthetho yi-vitamin B12. I-caffeine ivuselela ukukhiqizwa kwe-asidi esiswini, esiza umzimba ukumunca i-B12.

Amanye amavithamini kanye namaminerali

• I-caffeine inganciphisa ukumuncwa kwe-manganese, i-zinc, nethusi. Futhi kwandisa ukuphuma kwe-magnesium, i-potassium, i-sodium ne-phosphate amaminerali.

Ukuhoxiswa Kwe-caffeine

I-caffeine iyinto esetshenziswa kakhulu ingqondo emhlabeni. Isebenza njengesikhuthazi sesimiso sezinzwa. Kuthinta ukusebenza kwe-neural ebuchosheni futhi kwandisa ukuqapha ngenkathi kunciphisa ukukhathala.

Uma umzimba usuphenduke umlutha walesi sidakamizwa, izimpawu zokuhoxa zivela phakathi namahora angu-12-24 ngemva kokuyeka. Ukuhoxiswa kwe-caffeine kuwukuxilongwa okwaziwayo kwezokwelapha. Kuthinta noma ubani odla i-caffeine njalo.

Kuyini ukuhoxiswa kwe-caffeine?

caffeineishintsha amazinga ama-neurotransmitters athile njenge-adenosine ne-dopamine. Izinguquko kulawa ma-neurotransmitters zithinta ukuphaphama, ukunaka, nesimo.

Abantu abavame ukusebenzisa i-caffeine bahlakulela ukubekezelela imiphumela yayo. Kuyalutha ngisho ngokomzimba nangokokuziphatha.

Labo abayeka kungazelelwe ngemva kokuphuza i-caffeine njalo baba nezimpawu ezinjengokukhanda ikhanda nokucasuka. Odokotela babiza lesi sifo sokuhoxiswa kwe-caffeine. Ubunzima kanye nesikhathi sokuhoxiswa kwe-caffeine kuyahlukahluka kumuntu nomuntu. Izimpawu zivela phakathi namahora angu-12-24 wokuyeka i-caffeine futhi zingahlala izinsuku ezingu-9.

Izimpawu Zokuhoxiswa Kwe-caffeine

Ubuhlungu bekhanda

• Ubuhlungu bekhandauphawu oluvame kakhulu lokuhoxiswa kwe-caffeine. Ukusetshenziswa kwe-caffeine kuvumela imithambo yegazi ukuthi ivuleke futhi yandise ukugeleza kwegazi ukuya ebuchosheni. 
• Ukuhoxiswa kwe-caffeine kubangela ubuhlungu bekhanda, njengoba ubuchopho bungakwazi ukuzivumelanisa nokushintsha kokugeleza kwegazi ngenxa yalolu shintsho oluzumayo ekugelezeni kwegazi.

ukukhathala

• Ikhofi livame ukuphuzwa ukunikeza amandla. Ukudla i-caffeine kunikeza amandla, kuyilapho ukuyeka kubangela ukukhathala.

Ukukhathazeka

• I-caffeine iyisikhuthazi esandisa ukushaya kwenhliziyo, umfutho wegazi, namahomoni okucindezeleka i-cortisol ne-epinephrine.
• UkukhathazekaKuwuphawu oluvamile kubantu abayeka ukusetshenziswa kwabo okujwayelekile kwe-caffeine. 
• Ukukhathazeka kubi nakakhulu kulabo abaphuza iziphuzo ezine-caffeine ezinoshukela, njengekhofi noma itiye.

ubunzima bokugxila

• ikhofi, itiye noma iziphuzo zamandla Esinye sezizathu ezibaluleke kakhulu zokuthi kungani bekhetha ukudla i-caffeine ngendlela ye-caffeine ukukhulisa ukugxila. 
• I-caffeine inyusa izinga lokushaya kwenhliziyo nomfutho wegazi. Ngokwenza ubuchopho busebenze, buhlinzeka ngokuqapha okwengeziwe nokugxila okungcono.
• Ukuhoxa i-caffeine kuthinta kabi ukugxilisa ingqondo njengoba umzimba wakho uzama ukujwayela ukusebenza ngaphandle kwe-caffeine.

isimo sokucindezeleka

• I-caffeine ithuthukisa isimo sengqondo.  
• Uma ishiywe, ingozi yokucindezeleka ivela. Isimo sakho sengqondo sithinteka kabi ngalesi simo.

Ukucasuka

• Kuvamile ukuthi abaphuza ikhofi abavamile babe cranky ngaphambi kokuphuza ikhofi yabo ekuseni.
• I-caffeine etholakala ekhofini iyisikhuthazi esinomthelela kulokhu kuthuthumela. 

Nyakazisa

• Nakuba zingavamile njengezinye izimpawu, labo abathembele kakhulu ku-caffeine bangase bathuthumele ezimweni zokuhoxiswa kwe-caffeine.
• Ukuthuthumela okuhlobene nokuhoxiswa kwe-caffeine kuvame ukwenzeka ezandleni. Kuthatha izinsuku ezimbili kuya kweziyisishiyagalolunye. 

amandla aphansi

• Iziphuzo ezine-caffeine zinikeza amandla umuntu awadinga usuku lonke. Inkomishi yekhofi noma isiphuzo samandla inyusa ukugxilisa ingqondo, isheshisa ukushaya kwenhliziyo futhi inyuse ushukela wegazi.
• Le miphumela iholela ekuluthweni kwe-caffeine. Ngakho-ke, amandla aphansi ayisikhalazo esivamile sabantu abanciphisa noma bayeke i-caffeine.

Ukuqunjelwa

• I-caffeine ivuselela ukufinyela kukholoni nasemathunjini. Lezi zifinyezo zisiza ukuhambisa ukudla kanye nezinto ezilahlwayo ngokusebenzisa umgudu wamathumbu.
• Abantu abasebenzisa i-caffeine njalo bangase babe nezimpawu ezithambile ngemva kokunciphisa ukudla kwabo okune-caffeine. ukuqunjelwa nokwenzeka.

Ungazinciphisa Kanjani Izimpawu Zokuhoxiswa Kwe-caffeine

Izimpawu zokuhoxiswa kwe-caffeine zivela emahoreni angama-24-51 ngemuva kokuhoxiswa kwe-caffeine. Ukuqina kwezimpawu kuthatha izinsuku ezimbili kuya kweziyisishiyagalolunye. Nakuba lezi zimpawu zivame ukuba ezesikhashana, azikhululekile futhi zithinta ukuphila komuntu kwansuku zonke. Ukuze ugweme lezi zimo ezingajabulisi, zama lawa macebiso ukuze unciphise izimpawu zokuhoxiswa kwe-caffeine.

Yehlisa i-caffeine kancane kancane

• Ukuyeka i-caffeine kuvele kushaqise umzimba. Ibangela izimpawu zokuhoxa ukuthi zibe zimbi nakakhulu. 
• Izimpawu zokuhoxiswa azivamile uma uhamba ngokunciphisa kancane kancane i-caffeine.

Yehlisa iziphuzo ezine-caffeine

• Uma ungumuntu ophuza ikhofi kakhulu, shintshela etiyeni eline-caffeine ephansi kuqala. 

Okamanzi

• Kubaluleke kakhulu ukuphuza amanzi anele ngenkathi unqamula i-caffeine. Ukuphelelwa amanzi emzimbeni kubangela izimpawu zokuhoxa ezifana nekhanda elibuhlungu nokukhathala.

lala ngokwanele

• Zama ukulala amahora ayisikhombisa kuya kwayisishiyagalolunye ebusuku ukuze unciphise ukukhathala okubangelwa ukuhoxiswa kwe-caffeine.

Phakamisa amandla akho ngokwemvelo

Uma amandla akho ehlile ngemva kokuyeka i-caffeine, zama ukukulungisa ngokuzivocavoca nokudla ukudla okunomsoco.

Ukufingqa;

I-caffeine iyisikhuthazi esisetshenziswa kakhulu emhlabeni. Izinzuzo ze-caffeine zihlanganisa ukunikeza injabulo, ukusiza ukunciphisa umzimba, ukwandisa ukunaka, nokuvikela isifo senhliziyo. Akufanele kukhohlakale imiphumela eyingozi edinga ukunakwa kanye nezinzuzo. I-caffeine ingaba umlutha, futhi izimpawu zokuhoxa ezifana nekhanda elibuhlungu, ukukhathala, nokucasuka zibonakala lapho uyeka.

Konke kufanele kudliwe ngokulinganisela. Kanjalo ne-caffeine. Uma ufuna ukubona inzuzo, kwanele ukusebenzisa isilinganiso esiphezulu se-400 mg ye-caffeine ngosuku. Okuningi kuzoba yingozi. Ukudla kwe-caffeine kwansuku zonke kwabesifazane abakhulelwe akufanele kudlule i-200 mg.

Izithenjwa: 1, 2, 3, 4