Ubungeke ukwazi ukuphila ngaphandle kwenkomishi yakho yekhofi yasekuseni, noma ezine ezilandelayo usuku lonke. Kungase kube yiyona nto ekukhipha embhedeni ekuseni, esiza ekuqedeni ukozela, futhi elola ingqondo yakho ukuze wenze izinto zenzeke. I-caffeine iyisikhuthazo. Kubantu abaningi, ukusebenzisa inani elifanele kuzodala imiphumela engemihle emincane.
Kodwa-ke, uma uzitika ngokweqile nge-caffeine noma uzwela kakhulu kuyo, ungase ube nemiphumela engakhululekile engqondweni nasemzimbeni. Isibonelo, uma uphakeme kakhulu futhi une-jittery ku-caffeine kangangokuthi unenkinga yokubamba indebe yakho, cishe uyazi ukuthi uphuza kakhulu. Kodwa kunezinye izimpawu nezimpawu okungenzeka azihlobene ngokuqondile nenkomishi yakho yekhofi.
Izimpawu
Imithamo ephezulu kakhulu yale nto ingabangela imiphumela engemihle ephazamisa ukuphila kwansuku zonke futhi ingabangela ngisho nezinkinga zempilo ezimbi kakhulu. Nakuba izimpendulo zihluka kumuntu nomuntu, imiphumela yokusetshenziswa kakhulu ikhombisa ukuthi okuningi akukhona ukuthi kungcono.
Izinkinga zokugaya
I-caffeine iyisidakamizwa, futhi ukuyidla kakhulu kungashukumisa isimiso sezinzwa esimaphakathi, okuholela kulokho okubizwa ngokuthi. ukudakwa kwe-caffeine. Izimpawu zihlanganisa ukungahlaliseki, ukuthuthumela, ukuqwasha, ukushaya kwenhliziyo okungavamile, nokuphazamiseka kwesisu.
Ngaphezu kwalokho, i-caffeine ingabangela ukukhiqizwa i-gastrin, Yandisa ukunyakaza kwekholoni. Ngeke nje ube nesisu esibuhlungu noma isicanucanu, kodwa futhi ungaba nesifo sohudo. Kodwa-ke, i-caffeine ngokwayo ibonakala ivuselela ukunyakaza kwamathumbu ngokwandisa i-peristalsis, ukufinyela okuhambisa ukudla ngomgudu wokugaya ukudla. Njengoba kunikezwe lo mphumela, akumangazi ukuthi imithamo emikhulu ye-caffeine ingabangela indle exekethile noma ngisho nesifo sohudo kwabanye abantu.
Ngakolunye uhlangothi, ezinye izifundo ziphakamisa ukuthi iziphuzo ze-caffeinated zingase zibe zimbi kakhulu isifo se-reflux ye-gastroesophageal (GERD) kwabanye abantu. Lokhu kubonakala kuyiqiniso ikakhulukazi endabeni yekhofi.
Ukucasuka nokukhathazeka
I-caffeine ikunikeza lowo mphumela wokuvuka ngoba ivimba i-adenosine, ikhemikhali esemzimbeni wakho eyenza uzizwe ukhathele. Ngesikhathi esifanayo, iqala ukukhululwa kwe-adrenaline, i-hormone "yokulwa noma indiza" ehambisana nokwanda kwamandla. Kodwa-ke, ngemithamo ephezulu, le miphumela ingaba sobala kakhulu, okuholela ekukhathazekeni nasekwesabeni.
Ukuphuza okuphezulu kakhulu kwansuku zonke kwe-1000 mg noma ngaphezulu ngosuku kuye kwabikwa ukuthi kubangela ukwethuka, ukungahlaliseki, nezimpawu ezifanayo kubantu abaningi, kuyilapho ngisho nokudla okusesilinganisweni kungabangela imiphumela efanayo kubantu abangazweli i-caffeine.
Ngaphezu kwalokho, imithamo emaphakathi iboniswe ukuthi iyimbangela ukuphefumula ngokushesha futhi andise amazinga okucindezeleka lapho udliwe ngesikhathi esisodwa. Kuyathakazelisa ukuthi amazinga okucindezeleka afana phakathi kwabathengi be-caffeine abavamile nabancane, okuphakamisa ukuthi i-compound ingaba nomthelela ofanayo emazingeni okucindezeleka kungakhathaliseki ukuthi uphuza njalo yini.
Uma ukuphuza kakhulu noma ukuphuze kakhulu emini, kungathinta kalula indlela olala ngayo ebusuku. Ukuntuleka kokulala kuyindlela yokwelapha izimo ezimbi ezivamile phakathi nosuku, kodwa kungabhebhethekisa ukuphazamiseka kokukhathazeka.
Ubuhlungu bekhanda
Into ehlekisayo nge-caffeine ukuthi kokubili ukwelashwa kwekhanda kanye nembangela yazo. Uzothola i-caffeine yengezwe emithini yekhanda kanye ne-migraine njengoba isiza ukubopha imithambo yegazi ukukhulula ubuhlungu bekhanda.
Nokho, ikhanda elibuhlungu wuphawu oluvamile lwe ukukhishwa kwe-caffeine. Ungase uphathwe ikhanda ngemva kokuphuza ikhofi eliningi noma elincane kunokuvamile, noma ngezikhathi ezihlukile kunalezo ojwayele ukuzenza. I-caffeine ingabangela lokho okwaziwa ngokuthi "i-caffeine rebound." Lokhu kusho ukuthi ngemva kokuphuza i-caffeine eningi, singase sibe nezimpawu zokuhoxa ngemva kokuba izinzuzo zokuqala sezigugile. Ngokuvamile, kulungile ukudla i-caffeine ngokulinganisela. Kodwa-ke, kungcono kakhulu ukugwema ukusetshenziswa kwansuku zonke uma uphathwa yikhanda elivamile.
Ukukhathala
Ikhofi, itiye, nezinye iziphuzo ezine-caffeine zaziwa ngokunyusa amazinga amandla. Ngethemba ukuthi uzozizwa ukhuthazekile, kodwa ukuphuza ikhofi eliningi kungabangela ukukhathala kabusha.
Uzizwa unamandla ngemva kokuphuza i-caffeine, kodwa lapho imiphumela iguga, uthola lokhu kuphindaphinda okukushiya uzizwa ukhathele kakhulu. Okuwukuphela kwendlela yokukugwema ukuqhubeka uphuza ikhofi, kodwa uma ukwenzile, ungalokothi ulale.
Kuyinto evamile ukuthi ibe nomphumela ophambene ngokubangela ukukhathala okuphindaphindiwe ngemva kokuba i-caffeine ishiya uhlelo. Olunye ucwaningo luye lwathola ukuthi nakuba iziphuzo zamandla ezine-caffeine zandisa ukuqapha kanye nesimo sengqondo esithuthukisiwe amahora ambalwa, abantu bavame ukukhathala kunokuvamile ngosuku olulandelayo.
Yiqiniso, uma siqhubeka nokuphuza i-caffeine eningi usuku lonke, singagwema umphumela wokuphindaphinda. Ngakolunye uhlangothi, lokhu kungathinta ikhono lokulala.
Insomnio
Ikhono le-caffeine lokusiza abantu bahlale bephapheme lingenye yezimfanelo zayo ezibaluleke kakhulu. Ngakolunye uhlangothi, i-caffeine eningi ingenza kube nzima ukulala ngokwanele.
Ucwaningo luye lwathola ukuthi ukudla okuphezulu kwe-caffeine kubonakala kwandisa isikhathi esisithathayo ukuze ulale. Ingase futhi yehlise sonke isikhathi sokulala, ikakhulukazi kubantu abadala. Ngokuphambene, amanani aphansi kuya kokulinganisela e-caffeine awabonakali akuthinti ukulala kakhulu kubantu abangacabangi ukuthi banezinkinga zokulala.
Singase singaqapheli ukuthi i-caffeine eningi iphazamisa ukulala uma sibukela phansi ukuthi siphuza kangakanani i-caffeine. Nakuba ikhofi netiye kuyimithombo eningi ye-caffeine, itholakala naseziphuzweni ezibandayo, ukhokho, iziphuzo ezinikeza amandla, nezinhlobo ezihlukahlukene zemithi. Isibonelo, isiphuzo samandla singaqukatha kufika ku-350 mg we-caffeine, kuyilapho ezinye iziphuzo zamandla zinikeza kufika ku-500 mg ithini ngalinye.
Isayensi iye yabonisa ukuthi nakuba i<em>caffeine ihlala ohlelweni isilinganiso samahora amahlanu, ubude besikhathi bungasukela ehoreni elilodwa nengxenye kuye kweyisishiyagalolunye, kuye ngomuntu.
Kuyamangaza
Ukuba "nama-jitters" kuwumphumela wezinguquko zomfutho wegazi kanye nokwanda kwenhliziyo, okungenzeka ngemva kokudla le nto. Uma ukwazi ukuzwa ukushaya kwenhliziyo yakho, kufanele unciphise inani. Kodwa futhi ungase uzizwe izimpawu ezicashile, njengekhanda elikhanyayo noma isiyezi.
Ikhofi, itiye, nezinye iziphuzo ezine-caffeine zaziwa ngokunyusa amazinga amandla. Kodwa-ke, zingaba nomthelela ohlukile ngokubangela ukukhathala okuphindaphindekayo ngemuva kokuthi i-caffeine ishiye uhlelo lwethu. Yiqiniso, uma siqhubeka nokuphuza i-caffeine eningi usuku lonke, singagwema umphumela wokuphindaphinda. Ngakolunye uhlangothi, lokhu kungathinta ikhono lokulala. Ukwandisa izinzuzo zamandla ze-caffeine futhi ugweme ukukhathala okuphindaphindekayo, kunconywa ukuthi uyisebenzise ngokusesilinganisweni kunemithamo ephezulu.
ukuphuka kwemisipha
I-Rhabdomyolysis yisimo esibi kakhulu lapho imicu yemisipha eyonakele ingena egazini, okuholela ekuhlulekeni kwezinso nezinye izinkinga. Izimbangela ezivamile ze-rhabdomyolysis zihlanganisa ukuhlukumezeka, ukutheleleka, ukusebenzisa kabi izidakamizwa, ubunzima bemisipha, kanye nenyoka enobuthi noma ukulunywa yizinambuzane.
Ukwengeza, kube nemibiko eminingana ye-rhabdomyolysis ehlobene nokusetshenziswa ngokweqile kwe-caffeine, nakuba lokhu kuyivelakancane. Ukunciphisa ingozi ye-rhabdomyolysis, kungcono ukunciphisa ukudla kwakho ku-250 mg ye-caffeine ngosuku, ngaphandle uma ujwayele ukudla okuningi.
Umfutho wegazi ophezulu
Ngokuvamile, i-caffeine ayibonakali yandisa ingozi yesifo senhliziyo noma isifo sohlangothi kubantu abaningi. Kodwa-ke, kuye kwaboniswa ukuphakamisa umfutho wegazi ezifundweni eziningana ngenxa yomphumela wayo ovuselelayo ohlelweni lwezinzwa.
Umfutho wegazi ophakeme uyisici esiyingozi sokuhlaselwa yinhliziyo nokushaywa unhlangothi ngoba kungalimaza imithambo yegazi ngokuhamba kwesikhathi, kuvimbele ukugeleza kwegazi enhliziyweni nasengqondweni. Ngenhlanhla, umphumela we-caffeine kumfutho wegazi ubonakala ungowesikhashana. Futhi, kubonakala kunomthelela omkhulu kubantu abangajwayele ukuwudla.
Ukweqisa kwe-caffeine kuye kwabonakala kwandisa umfutho wegazi ngesikhathi sokuzivocavoca kubantu abanempilo, kanye nalabo abanomfutho wegazi ophakeme kancane. Ngakho-ke, kubalulekile ukunaka umthamo kanye nesikhathi se-caffeine, ikakhulukazi uma sesivele sinegazi eliphezulu.
ukuchama
Ukwanda kokuchama kuwumphumela ovamile ovamile wokudla kakhulu i-caffeine ngenxa yemiphumela evuselelayo yenhlanganisela esinyeni. Kungenzeka ukuthi siye saqaphela ukuthi kudingeka sichame njalo lapho siphuza ikhofi noma itiye kakhulu kunokuvamile.
Iningi locwaningo olubheka imiphumela ye-compound ekuvameni komchamo lugxile kwasebekhulile nalabo abanesinye esisebenza ngokweqile noma abangakwazi ukuzithiba. Ukwengeza, ukudla okuphezulu kungase kwandise amathuba okuthuthukisa ukungakwazi ukuzithiba kubantu abanesinye esinempilo.
Uma siphuza kakhulu iziphuzo ezine-caffeine futhi sizwa sengathi sichama kaningi noma siphuthuma kunalokho obekufanele, kungaba umqondo omuhle ukunciphisa ukuze ubone ukuthi izimpawu ziyathuthuka.
Izimpawu ezinjengomkhuhlane
Ukuphuza kakhulu usuku lonke kungaholela ekuhoxisweni kwe-caffeine, okuwukuxilongwa kwezokwelapha okubhekisela kulokho okwenzeka emzimbeni wakho lapho uphuma ekutheleleni okuqhubekayo kwe-caffeine. Ngaphezu kwezinto ongazilindela, njengokucasuka noma ikhanda, izimpawu ezinjengomkhuhlane (isicanucanu, ubuhlungu bemisipha) nazo zingase zivele.
SED
Ucwaningo lubonisa ukuthi ngisho nokudla okuncane kwe-caffeine kungandisa ukoma kwabanye abantu. Ukoma kwakuphawuleka kakhulu kubasebenzisi be-caffeine ngezikhathi ezithile, ngisho nangemva kwenkomishi yekhofi. Labo abadla i-caffeine nsuku zonke abakwazanga ukubona ukoma kuleli zinga.
Abukho ubufakazi bokuthi ukweqisa kwe-caffeine kuthinta kanjani ukoma. Nokho, kungenzeka ukuthi ukoma kubangelwa amazinga aphezulu e-caffeine.
Yimalini ngokweqile?
Ochwepheshe batusa ukunciphisa i-caffeine kuyo 400 milligrams ngosuku, okulingana nezinkomishi ezine kuya kweziyisihlanu zekhofi eliphekwe ekhaya. Ukuze uthole ireferensi, ikhofi elikhulu e-Starbucks liqukethe ama-milligrams angu-235 ale nto. Inani kumkhiqizo wakho wekhofi lingahluka.
Nokho, uma uthola ukuthi uzwela kakhulu, ungase ufune ukunamathela ngenani elincane. Kunconywa ukunciphisa i-caffeine kuyo 250 milligrams ngosuku ukuze ugcine imiphumela engemihle ibe mincane. Abanye abantu bangase babe nomuzwa wokuthi inkomishi eyodwa ngosuku ingaphezu kwamandla abo. Uma kunjalo, zama isigamu sekhofi noma i-latte encane (ishothi elilodwa le-espresso liqukethe amamiligremu angu-75 kuphela e-caffeine).
Ukudla neziphuzo kungahluka ngenani le-caffeine eziqukethwe. Lawa amanani alinganiselwe ngomkhiqizo ngamunye:
- 354 ml ye-caffeinated soda: 30-40 milligrams
- 235 ml wetiye eliluhlaza noma elimnyama: 30-50 milligrams
- 235 ml yekhofi: 80-100 milligrams
- I-235 ml yekhofi ene-decaffeinated: 2-15 milligrams
- 235 isiphuzo samandla: 40-250 milligrams
- 1 ounce ushokoledi omnyama: 12 milligrams
Ingabe i-caffeine ingabulala?
Emazingeni anobuthi, ikakhulukazi uma ithathwa isikhathi esifushane, i-caffeine ingaqala ukudala inqwaba yemiphumela engemihle: ikhanda elibuhlungu, isicanucanu, ukuhlanza, uvalo, nokucasuka. Imiphumela emibi kakhulu yobuthi be-caffeine ihlanganisa ubuhlungu besisu, ukuquleka, ukukhuphuka kwamazinga e-asidi egazini, ukushaya kwenhliziyo okusheshayo noma okungajwayelekile, nokunciphisa ukugeleza kwegazi enhliziyweni, konke okwandisa ingozi yokufa.
Nokho, ukufa ngenxa ye-caffeine akuvamile. Ukufa okuningi okuhlobene ne-caffeine kwakuhlotshaniswa nokuchayeka kwe-10 amagremu we-caffeine noma ngaphezulu, okuyinto eningi kakhulu. Ngokwesibonelo, umuntu oshonile wadla amagremu angu-51 e-caffeine. Ezimweni eziningi zalezi zimo, kwakuwukusetshenziswa kwenani elikhulu ngesikhathi esifushane kakhulu, futhi kusukela emthonjeni onjengephilisi le-caffeine noma uhlobo oluyimpuphu lwe-caffeine, kuneziphuzo zamandla noma ikhofi.
Ngakolunye uhlangothi, ukuphuza iziphuzo eziningi ezinikeza amandla ngesikhathi esifushane, ngisho noma kungabangeli ukufa, kungaholela ezinkingeni zenhliziyo. Futhi, abanye abantu babonakala bethintwa kakhulu i-caffeine kunabanye, ngisho nangemithamo ephezulu. Lokho kwenza kube nzima ukubikezela ukuthi ubani ozoba nokusabela okubi.
Isayensi ikhombisa ukuthi bekunabanye abantu abazwelayo, kungaba umuntu onesimo esibenza bangenwe kalula kalula, into esebenzisana ngendlela ehlukile ne-caffeine receptors, noma mhlawumbe bayigaye ngendlela ehlukile. Kwesinye isigameko, umuntu wangena ekuboshweni kwenhliziyo futhi wafa ngemva kokuphuza i-240mg ye-caffeine kuphela. Abacwaningi babhala ukuthi leli cala alijwayelekile futhi lingase lihlobane nezimo ezikhona ngaphambili.
Iziphuzo zamandla nazo zingaqukatha ezinye izikhuthazi ezifana ne-guarana, i-L-carnitine, ne-taurine ezenza kube nzima ukusabela komzimba.