Imuphi umthamo ofanele we-caffeine emzimbeni wakho?

Imuphi umthamo ofanele we-caffeine emzimbeni wakho?

Abaningi bethu badinga i-caffeine ukuze bahlale benamandla usuku lonke, kodwa kakhulu kungase kukushiye ujikijela futhi uphenduka ebusuku futhi uzizwe uphithizela ngesikhathi sokuvuka.

I-US Food and Drug Administration incoma ukuthi abantu abadala bangadli amamiligremu angaphezu kuka-400 e-caffeine ngosuku, okulingana nezinkomishi ezine zekhofi.

Kodwa-ke, umbuzo ocindezela kakhulu ukuthi ungalengeza kanjani inani le-caffeine oyisebenzisayo ukuze uthole okuningi kuyo?

Kusukela enkomishini ukuya enkomishini nengxenye

Mayelana nalokhu, u-Astrid Nelig, uMqondisi Ohlonishwayo Wokucwaninga e-French National Institute of Health and Medical Research, wachaza ukuthi cishe amamiligremu ayi-100 kuya kwangu-150, alingana nenkomishi noma inkomishi nengxenye yekhofi, inani elilinganiselwe elinganikeza. ukuthuthukiswa kwezempilo.

Wengeze ngokuthi uzoqala ukuzizwa uqaphile cishe imizuzu emihlanu ngemva kokuphuza ikhofi, futhi imiphumela izokwanda ukuze ifinyelele umvuthwandaba ngemva kwemizuzu engaba ngu-15 kuya emahoreni amabili, kuye ngokuthi udlile yini kanye nesivinini sokugayeka kokudla.

Kodwa i-caffeine eningi ingaholela emiphumeleni emibi

Ukwehluka kwezakhi zofuzo kuthinta ukumuncwa kwayo

Ngaphezu kwalokho, ucwaningo olwanyatheliswa kuyi- New England Journal of Medicine ngonyaka odlule lwathola ukuthi lapho abahlanganyeli bephuza inani lekhofi abalifunayo, balala ngokwesilinganiso semizuzu engu-30 ngaphansi kwezinsuku abangaphuzanga ngazo ikhofi.

Umphumela we-caffeine ebuthongweni uncike ekutheni i-caffeine ishesha kangakanani i-metabolized, uGregory Marcus, isazi senhliziyo kanye noprofesa wezokwelapha eNyuvesi yaseCalifornia, eSan Francisco, kanye nomlobi wokuqala wocwaningo lwe-NEJM, utshele i-Wall Street Journal.

Nakuba kungase kuthathe amahora ayishumi ukuze umzimba wakho uyiqede ngokuphelele i-caffeine.

Kodwa umehluko wezakhi zofuzo usho ukuthi abanye abantu bawusebenzisa kancane kancane noma ngokushesha, kusho ochwepheshe.

Umthelela ekulaleni

Phakathi naleso sikhathi, ucwaningo lwathola ukuthi abantu abane-metabolism ehamba kancane balala cishe ngaphansi kwehora lapho bephuza ikhofi, kuyilapho abantu abane-metabolism esheshayo abazange baqaphele noma yiluphi ushintsho ebuthongweni babo.

Ochwepheshe batusa ukuhlehlisa inkomishi yokuqala yekhofi kusukela ngo-9:30 ekuseni ukuya ku-11 ekuseni, ukuze uthole izinzuzo ezinhle kakhulu zokugqugquzela futhi ugweme ukucindezeleka.

Uma ungekho emsebenzini ntambama, ungase ulingeke ukuba ukhethe itiye, eliqukethe cishe ingxenye yesine ye-caffeine etholakala ekhofini.

Nakuba lokhu kungase kukusize uhlale kuze kube sekupheleni kweshifu yakho, kungase kwenze kube nzima kakhulu ukulala ngalobo busuku. Isizathu siwukuthi ukudla i-caffeine eningi kuphazamisa ukulala ngokuvimbela ama-receptors amahomoni i-adenosine ne-melatonin.

Amahora ayisithupha ngaphambi kokulala isikhathi esifanele sokuqeda i-caffeine, noma ihora lesine kulabo abazama ukulala ngo-4pm.

Izinkinga zokulala

Ukuhlaziywa kwango-2017 kwathola ukuthi ukuphuza ikhofi sekwephuze kakhulu kusihlwa kuphazamisa ukulala kwegagasi elihamba kancane, isikhathi sokuphumula kakhulu, futhi kunciphisa isikhathi sokulala esiphelele.

Ukungalali ngokwanele kuye kwahlotshaniswa nenqwaba yezinkinga zempilo, ezihlanganisa isifo senhliziyo, isifo sezinso, umfutho wegazi ophakeme, isifo sikashukela nokukhuluphala.

I-Centers for Disease Control and Prevention itusa ukuba wonke umuntu alale amahora ayisishiyagalombili ubusuku ngabunye, kodwa ukuhlola kubonisa ukuthi umuntu omdala oyedwa kwabathathu akafinyeleli kulowo mkhawulo.

Izibikezelo zothando ze-Scorpio zonyaka ka-2024