Ubungenakuphila ngaphandle kwekomityi yekofu yasekuseni, okanye ezine ezilandelayo imini yonke. Isenokuba yeyona nto ikwenza ukuba uphume ebhedini kusasa, inceda ekupheliseni ukozela, kwaye ilole ingqondo yakho ukuze wenze izinto. I-caffeine yinto evuselelayo. Kubantu abaninzi, ukusebenzisa isixa esifanelekileyo kuya kubangela iziphumo ebezingalindelekanga ezincinci.
Nangona kunjalo, ukuba usela kakhulu kwi-caffeine okanye unomdla kakhulu kuyo, unokufumana iziphumo ezingathandekiyo zengqondo kunye nomzimba. Umzekelo, ukuba uphezulu kakhulu kwaye une-jittery kwi-caffeine kangangokuba uyasokola ukubamba ikomityi yakho, mhlawumbi uyazi ukuba usela kakhulu. Kodwa kukho ezinye iimpawu kunye neempawu ezinokuthi zingahambelani ngokuthe ngqo nekomityi yakho yekofu.
Iimpawu
Amanani aphezulu kakhulu ale nto anokubangela iziphumo ebezingalindelekanga eziphazamisana nobomi bemihla ngemihla kwaye zinokubangela iingxaki zempilo ezimandundu. Nangona iimpendulo zihluka ukusuka kumntu ukuya kumntu, iziphumo zokusetyenziswa okuphezulu zibonisa ukuba ngaphezulu akungcono.
Iingxaki zokugaya
Icaffeine lichiza, kwaye ukuyidla kakhulu kunokonyusa kakhulu inkqubo yemithambo-luvo, okukhokelela kwinto ebizwa ngokuba yiCaffeine. ukunxila kwe-caffeine. Iimpawu ziquka ukungazinzi, uvalo, ukuphuthelwa, ukubetha kwentliziyo okungaqhelekanga, nokuphazamiseka kwesisu.
Ukongeza, i-caffeine inokubangela ukuveliswa gastrin, Yandisa ukuhamba kwekholoni. Akukuphela nje ukuba ube nesisu esibuhlungu okanye isicaphucaphu, kodwa unokuba nesifo sorhudo. Nangona kunjalo, i-caffeine ngokwayo ibonakala ivuselela ukuhamba kwamathumbu ngokunyusa i-peristalsis, i-contractions ehambisa ukutya kwi-digestive tract. Ngenxa yolu mphumo, akumangalisi ukuba iidosi ezinkulu ze-caffeine zingabangela izitulo ezivulekileyo okanye isifo sohudo kwabanye abantu.
Ngakolunye uhlangothi, uphando oluthile lubonisa ukuba iziphuzo ze-caffeinated zingabangela isifo se-reflux ye-gastroesophageal (GERD) kwabanye abantu. Oku kubonakala kuyinyaniso ngokukodwa kwimeko yekofu.
Ukucaphuka kunye nokuxhalaba
I-caffeine ikunika umphumo wokuvuka kuba ivala i-adenosine, ikhemikhali emzimbeni wakho eyenza uzive udiniwe. Ngexesha elifanayo, kubangela ukukhululwa kwe-adrenaline, ihomoni "yokulwa okanye indiza" ehambelana nokunyuka kwamandla. Nangona kunjalo, kwiidosi eziphezulu, ezi ziphumo zinokubonakala ngakumbi, ezikhokelela kuxhalaba kunye noloyiko.
Ukutya okugqithisileyo kwemihla ngemihla kwe-1000 mg okanye ngaphezulu ngosuku kuye kwaxelwa ukuba kubangele ukuxhalaba, ukungazinzi, kunye neempawu ezifanayo kubantu abaninzi, ngelixa ukutya okuphakathi kunokubangela iziphumo ezifanayo kubantu abane-caffeine.
Ukongeza, iidosi eziphakathi zibonakaliswe zibangela ukuphefumla ngokukhawuleza kunye nokwandisa amanqanaba oxinzelelo xa usetyenziswe ngexesha elinye. Okubangela umdla kukuba, amanqanaba oxinzelelo ayafana phakathi kwabathengi abaqhelekileyo nabancinci be-caffeine, ecebisa ukuba ikhompawundi inokuba nefuthe elifanayo kumanqanaba oxinzelelo nokuba usela rhoqo.
Ukuba usela kakhulu okanye usele kakhulu emini, inokuchaphazela ngokulula indlela olala ngayo ebusuku. Ukungabikho kokulala yiresiphi yeemvakalelo ezimbi ngokubanzi emini, kodwa kunokubangela ukuphazamiseka kokukhathazeka.
Intloko
Into ehlekisayo malunga necaffeine kukuba zombini lunyango lweentloko kunye nonobangela wazo. Uya kufumana i-caffeine eyongeziweyo kwi-headache kunye namayeza e-migraine njengoko inceda ukuxinzelela imithambo yegazi ukukhulula iintlungu zentloko.
Nangona kunjalo, intloko yimpawu eziqhelekileyo ze ukurhoxiswa kwecaffeine. Unokufumana intloko ebuhlungu emva kokusela ikofu eninzi okanye encinci kunesiqhelo, okanye ngamaxesha ahlukeneyo kunokuba uqhele. I-caffeine inokubangela oko kwaziwa ngokuba yi "caffeine rebound." Oku kuthetha ukuba emva kokusela i-caffeine eninzi, sinokufumana iimpawu zokuyeka emva kokuba izibonelelo zokuqala zigugile. Ngokubanzi, kulungile ukusebenzisa i-caffeine ngokumodareyitha. Nangona kunjalo, kungcono ukunqanda ukusetyenziswa kwemihla ngemihla ukuba ufumana intloko ebuhlungu rhoqo.
Ukukhathala
Ikofu, iti, kunye nezinye iziselo ezinecaffeine ziyaziwa ngokunyusa amanqanaba amandla. Ngethemba uya kuziva uhlaziyekile, kodwa ukusela ikofu kakhulu kunokubangela ukudinwa kwakhona.
Uziva unamandla emva kokusela icaffeine, kodwa xa iziphumo ziphela, ufumana oku kuphinda kukushiye uziva udiniwe ngakumbi. Ekuphela kwendlela yokuyiphepha kukuqhubeka usela ikofu, kodwa ukuba uyenzile, ungaze ulale.
Kuyinto eqhelekileyo ukuba ibe nesiphumo esichaseneyo ngokubangela ukukhathala okuphindayo emva kokuba i-caffeine ishiya inkqubo. Olunye uphononongo lufumanise ukuba nangona iziselo zamandla ezine-caffeinated zandisa uphaphamo kunye nokuphucula isimo sengqondo kwiiyure ezininzi, abantu bahlala bediniwe kunesiqhelo ngosuku olulandelayo.
Ewe kunjalo, ukuba siqhubeka nokusela i-caffeine eninzi imini yonke, sinokuyiphepha isiphumo sokuphinda sibuyele. Kwelinye icala, oku kunokuchaphazela ukukwazi ukulala.
Insomnio
Ubuchule becaffeine bokunceda abantu bahlale bephaphile lolunye lweempawu zayo ezixatyiswe kakhulu. Ngakolunye uhlangothi, i-caffeine eninzi inokwenza kube nzima ukulala ngokwaneleyo.
Uphononongo lufumene ukuba i-caffeine eninzi ithathwa njengeyonyusa ixesha elithathayo ukuba ulale. Inokunciphisa ixesha lokulala elipheleleyo, ngakumbi kubantu abadala. Ngokwahlukileyo, izixa eziphantsi ukuya kweziphakathi ze-caffeine azibonakali zichaphazela ubuthongo kakhulu kubantu abangacingi ukuba baneengxaki zokulala.
Asinakuqonda ukuba i-caffeine eninzi iphazamisa ukulala ukuba sijongela phantsi ukuba sitya kangakanani i-caffeine. Nangona ikofu kunye neti iyeyona mithombo igxininisiweyo yecaffeine, ikwafumaneka kwiziselo ezithambileyo, ikokho, iziselo zamandla, kunye neendidi ezahlukeneyo zamayeza. Umzekelo, isiselo samandla sinokufikelela kwi-350 mg ye-caffeine, ngelixa ezinye iziselo zamandla zibonelela ukuya kuthi ga kwi-500 mg ngetoti nganye.
Isayensi ibonise ukuba nangona i-caffeine ihlala kwisistim i-avareji yeeyure ezintlanu, ubude bexesha bunokuvela kwiyure enye enesiqingatha ukuya kwiiyure ezisithoba, kuxhomekeke kumntu.
Isimanga
Ukuba ne "jitters" kubangelwa utshintsho kwixinzelelo lwegazi kunye nokunyuka kwentliziyo, enokuthi yenzeke emva kokutya le nto. Ukuba unokuva ukubetha kwentliziyo yakho, kufuneka unciphise inani. Kodwa unokuziva iimpawu ezifihlakeleyo, ezifana nentloko ekhanyayo okanye isiyezi.
Ikofu, iti, kunye nezinye iziselo ezinecaffeine ziyaziwa ngokunyusa amanqanaba amandla. Nangona kunjalo, banokuba nesiphumo esichaseneyo ngokubangela ukudinwa kwakhona emva kokuba i-caffeine ishiya inkqubo yethu. Ewe kunjalo, ukuba siqhubeka nokusela i-caffeine eninzi imini yonke, sinokuyiphepha isiphumo sokuphinda sibuyele. Kwelinye icala, oku kunokuchaphazela ukukwazi ukulala. Ukwandisa izibonelelo zamandla e-caffeine kwaye uthintele ukudinwa kwakhona, kuyacetyiswa ukuba uyisebenzise ngokuphakathi kunedosi ephezulu.
ukuphuka kwezihlunu
I-Rhabdomyolysis yimeko enzima kakhulu apho imicu ye-muscle eyonakalisiweyo ingena egazini, ekhokelela ekungaphumeleli kwezintso kunye nezinye iingxaki. Izizathu eziqhelekileyo ze-rhabdomyolysis ziquka ukuxhwaleka, ukusuleleka, ukusetyenziswa kakubi kweziyobisi, ukuxhatshazwa kwemisipha, kunye nenyoka enobuhlungu okanye izinambuzane.
Ukongezelela, kukho iingxelo ezininzi ze-rhabdomyolysis ezinxulumene nokusetyenziswa kwe-caffeine ngokugqithiseleyo, nangona oku kunqabile. Ukunciphisa umngcipheko we-rhabdomyolysis, kungcono ukunciphisa ukutya kwakho malunga ne-250 mg ye-caffeine ngosuku, ngaphandle kokuba usetyenziselwa ukutya okuninzi.
Igazi elonyukayo
Ngokubanzi, i-caffeine ayibonakali inyusa umngcipheko wesifo senhliziyo okanye isifo kubantu abaninzi. Nangona kunjalo, kubonakaliswe ukunyusa uxinzelelo lwegazi kwizifundo ezininzi ngenxa yempembelelo yayo evuselelayo kwinkqubo ye-nervous.
Uxinzelelo lwegazi olunyusiweyo luyingxaki yokuhlaselwa yintliziyo kunye ne-stroke kuba inokonakalisa imithambo ngokuhamba kwexesha, ithintele ukuhamba kwegazi entliziyweni nasengqondweni. Ngethamsanqa, umphumo we-caffeine kuxinzelelo lwegazi ubonakala ungowexeshana. Kwakhona, kubonakala kunempembelelo enkulu kubantu abangaqhelanga ukuyidla.
I-caffeine overdose nayo ibonakaliswe ukwandisa uxinzelelo lwegazi ngexesha lokuzilolonga kubantu abaphilileyo, kunye nabo banoxinzelelo lwegazi oluphakamileyo. Ngoko ke, kubalulekile ukunikela ingqalelo kwithamo kunye nexesha le-caffeine, ngakumbi ukuba sele sinoxinzelelo lwegazi oluphezulu.
umnqweno wokuchama
Ukwanda kokuchama sisiphumo esiqhelekileyo sokuthatha icaffeine ephezulu ngenxa yeziphumo ezivuselelayo zekhompawundi kwisinyi. Sisenokuba siye saphawula ukuba kufuneka sichame rhoqo xa sisela ikofu okanye iti eninzi kunesiqhelo.
Uninzi lophando olujonge imiphumo ye-compound kwi-urinary frequency igxininise kubantu abadala kunye nalabo abane-bladder esebenzayo okanye ukungazinzi. Ukongeza, ukutya okuninzi kunokunyusa amathuba okuphuhlisa ukungazinzi kubantu abanezinyi eziphilileyo.
Ukuba sisela kakhulu iziselo ezinecaffeine kwaye sizive ngathi sichama rhoqo okanye ngokungxamisekileyo kunokuba bekufanele, inokuba licebo elihle ukuphungula ukujonga ukuba iimpawu ziyaphucuka.
Iimpawu ezinjengomkhuhlane
Ukusela kakhulu imini yonke kunokukhokelela ekurhoxisweni kwecaffeine, olu luxilongo lwezonyango olubhekiselele kwinto eyenzekayo emzimbeni wakho xa uphuma kumjelo ozinzileyo wecaffeine. Ukongeza kwizinto onokuzilindela, ezifana nokucaphuka okanye intloko ebuhlungu, iimpawu ezifana nomkhuhlane (isicaphucaphu, iintlungu zemisipha) nazo zinokuvela.
i sed
Uphando lubonisa ukuba nokutya okuphantsi kwe-caffeine kunokunyusa unxano kwabanye abantu. Unxano lwaluphawuleka kakhulu kubasebenzisi be-caffeine ngamaxesha athile, nasemva kwekomityi yekofu. Abo bathatha i-caffeine yemihla ngemihla abakwazanga ukubona ukoma kweli nqanaba.
Akukho bungqina bendlela i-caffeine overdose echaphazela ngayo unxano. Nangona kunjalo, kunokwenzeka ukuba ukunxanwa kubangelwa amanqanaba aphezulu e-caffeine.
Yimalini eninzi kakhulu?
Iingcali zincoma ukunciphisa i-caffeine 400 milligrams ngosuku, elilingana neekomityi ezine ukuya kwezintlanu zekofu eyenziwe ekhaya. Ukubhekisela, ikofu enkulu kwi-Starbucks iqulethe i-235 milligrams yale nto. Isixa kuhlobo lwakho lwekofu sinokwahluka.
Nangona kunjalo, ukuba ufumanisa ukuba ubuthathaka ngakumbi, unokufuna ukunamathela kwisixa esincinci. Kuyacetyiswa ukuba unciphise i-caffeine 250 milligrams ngosuku ukugcina iziphumo ebezingalindelekanga zibencinci. Abanye abantu basenokude bacinge ukuba ikomityi enye ngosuku ingaphezu kwamandla abo. Kwimeko enjalo, zama isiqingatha sekofu okanye i-latte encinci (i-shot eyodwa ye-espresso iqulethe kuphela i-75 milligrams ye-caffeine).
Ukutya kunye neziselo zinokuhluka kwisixa se-caffeine eziqulethe. Le yimali eqikelelweyo ngemveliso nganye:
- 354 ml ye-caffeinated soda: 30-40 milligrams
- 235 ml itiye eluhlaza okanye emnyama: 30-50 milligrams
- 235 ml yekhofi: 80-100 milligrams
- I-235 ml yekhofi ye-decaffeinated: 2-15 milligrams
- I-235 isiselo samandla: 40-250 milligrams
- I-1 yetshokolethi emnyama: 12 milligrams
Ngaba i-caffeine ingabulala?
Kumanqanaba anetyhefu, ngakumbi xa ithathwa ixesha elifutshane, i-caffeine inokuqalisa ukubangela inkitha yeziphumo ebezingalindelekanga ezingathandekiyo: intloko ebuhlungu, isicaphucaphu, ukuhlanza, uvalo, nokucaphuka. Imiphumo emibi kakhulu ye-caffeine yetyhefu ibandakanya intlungu yesisu, ukuxhuzula, ukunyuka kwamanqanaba e-asidi egazini, ukubetha kwentliziyo ngokukhawuleza okanye okungaqhelekanga, kunye nokunciphisa ukuhamba kwegazi entliziyweni, konke oko kwandisa umngcipheko wokufa.
Nangona kunjalo, ukufa caffeine kunqabile. Uninzi lokufa okunxulumene ne-caffeine yayanyaniswa nokuvezwa kwe-10 grams ye-caffeine okanye ngaphezulu, eninzi kakhulu. Ngokomzekelo, umntu ofileyo watya i-51 grams ye-caffeine. Kwiimeko ezininzi kwezi, kwaba ukusetyenziswa isixa esikhulu ngexesha elifutshane kakhulu, kwaye kumthombo ezifana ipilisi caffeine okanye uhlobo umgubo caffeine, kunokuba iziselo amandla okanye ikofu.
Kwelinye icala, ukusela iziselo ezininzi zamandla ngexeshana elifutshane, nokuba oko akuphumeleli ekufeni, kunokukhokelela kwiingxaki zentliziyo. Kwakhona, abanye abantu babonakala bechatshazelwa ngakumbi yicaffeine kunabanye, nakwidosi ephezulu. Loo nto yenza kube nzima ukuqikelela ukuba ngubani oza kusabela kakubi.
Inzululwazi ibonisa ukuba kukho abantu abanovakalelo, nokuba kukho umntu onemeko ebenza bachaphazeleke ngakumbi, into enxibelelana ngokwahlukileyo kunye ne-caffeine receptors, okanye mhlawumbi bayenza ngokuhlukileyo. Kwimeko enye, umntu wangena ekubanjweni kwentliziyo kwaye wafa emva kokusela nje i-240mg ye-caffeine. Abaphandi babhala ukuba le meko ayiqhelekanga kwaye inokuhambelana neemeko ezikhoyo ngaphambili.
Iziselo zamandla zinokuqulatha ezinye izinto ezikhuthazayo ezifana ne-guarana, i-L-carnitine, kunye ne-taurine enzima ukuphendula komzimba.