Yiyiphi idosi efanelekileyo ye-caffeine emzimbeni wakho?

Yiyiphi idosi efanelekileyo ye-caffeine emzimbeni wakho?

Uninzi lwethu ludinga i-caffeine ukuze uhlale unamandla imini yonke, kodwa kakhulu kunokukushiya ujula kwaye ujike ebusuku kwaye uzive u-jittery ngexesha lokuvuka.

I-US Food and Drug Administration icebisa ukuba ungadli ngaphezu kwe-400 milligrams ye-caffeine ngosuku kubantu abadala, elilingana neekomityi ezine zekofu.

Nangona kunjalo, owona mbuzo ucinezelayo ngowokuba ungawenza njani umlinganiselo wecaffeine owutyayo ukuze ufumane okuninzi kuyo?

Ukususela kwikomityi ukuya kwikomityi kunye nesiqingatha

Kule nkalo, u-Astrid Nelig, uMlawuli oHloniphekileyo woPhando kwi-French National Institute of Health kunye noPhando lwezoNyango, wachaza ukuba malunga ne-100 ukuya kwi-150 milligrams, elilingana nekomityi okanye ikomityi kunye nesiqingatha sekofu, yimali eqikelelweyo eya kunika. ukunyusa impilo.

Wongeze ukuba uya kuqalisa ukuziva uphaphile ngakumbi malunga nemizuzu emihlanu emva kokusela ikofu, kwaye iziphumo ziya kwanda ukufikelela kwincopho yazo emva kwemizuzu eli-15 ukuya kwiiyure ezimbini, kuxhomekeke ekubeni utyile kunye nesantya semetabolism yakho.

Kodwa i-caffeine eninzi inokukhokelela kwimiphumo emibi

Umahluko kwimfuza kuchaphazela ukufunxa kwayo

Ukongezelela, uphando olupapashwe kwiNew England Journal of Medicine kunyaka odlulileyo lufumene ukuba xa abathathi-nxaxheba basela inani lekofu abayifunayo, balala umyinge wemizuzu engama-30 ngaphantsi kweentsuku xa bengaselanga ikofu.

Umphumo we-caffeine ebuthongweni uxhomekeke kwindlela ngokukhawuleza i-caffeine i-metabolized, uGregory Marcus, i-cardiologist kunye noprofesa weyeza kwiYunivesithi yaseCalifornia, eSan Francisco, kunye nombhali wokuqala wesifundo se-NEJM, utshele iWall Street Journal.

Ngelixa kunokuthatha iiyure ezilishumi ukuba umzimba wakho ukhuphe ngokupheleleyo icaffeine.

Kodwa iyantlukwano yemfuza ithetha ukuba abanye abantu bayayitshintsha kancinci okanye ngokukhawuleza, iingcali zithi.

Isiphumo ebuthongweni

Okwangoku, uphando lufumene ukuba abantu abane-metabolism ecothayo balala phantse iyure ngaphantsi xa besela ikofu, ngelixa abantu abane-metabolism ekhawulezayo abazange baqaphele naluphi na utshintsho ebuthongweni babo.

Iingcali zincoma ukuhlehlisa ikomityi yokuqala yekhofi ukusuka kwi-9: 30 ukuya kwi-11 ekuseni, ukwenzela ukuba uzuze inzuzo engcono yokuvuselela kwaye ugweme uxinzelelo.

Ukuba uphumile emsebenzini emva kwemini, unokuhendeka ukuba ukhethe iti, equlethe malunga nekota yecaffeine efumaneka kwikofu.

Nangona oku kunokukunceda ukuba uhlale kude kube sekupheleni kokutshintsha kwakho, kunokukwenza kube nzima ukulala ngobo busuku. Isizathu kukuba ukutya kakhulu i-caffeine kuphazamisa ubuthongo ngokuthintela i-receptors yehomoni i-adenosine kunye ne-melatonin.

Iiyure ezintandathu ngaphambi kokulala lelona xesha lifanelekileyo lokuphelisa i-caffeine, okanye i-4pm kwabo bazama ukulala nge-10pm.

Iingxaki zokulala

Uhlalutyo olusuka kwi-2017 lufumene ukuba ukusela ikofu emva kwexesha langokuhlwa kuphazamisa ukulala okuhamba kancinci, elona xesha lokuphumla, kwaye kunciphisa ixesha lokulala.

Ukungalali ngokwaneleyo kuye kwanxulunyaniswa nenkitha yeengxaki zempilo, eziquka isifo sentliziyo, isifo sezintso, uxinzelelo lwegazi oluphezulu, isifo seswekile nokutyeba ngokugqithiseleyo.

Amaziko oLawulo noThintelo lweZifo acebisa ukuba wonke umntu alale iiyure ezisibhozo ubusuku ngabunye, kodwa uhlolisiso lubonisa ukuba umntu omdala omnye kwabathathu akafikeleli kuloo mda.

Uqikelelo lothando lweScorpio lonyaka ka-2024