Ingabe ikhofi lingakwenza ulale?

ikhofi enkomishini

Noma ubani uyazi ukuthi esinye seziphuzo esisebenza kangcono ukunikeza amandla ikhofi. Lesi siphuzo esibabayo siwumthombo omkhulu we-caffeine, nakuba singanikezi ngaso sonke isikhathi amandla kubo bonke abantu. Ingabe zikhona izinto eziphilayo ezibekezelela ngokwengeziwe? Kungani abanye bezizwa bekhathele kakhulu?

Iningi labantu abadala liphuza ikhofi masonto onke, futhi iphesenti elikhulu liphuza ikhofi nsuku zonke. Kukhona labo abangazi ukuthi baluqale kanjani usuku ngaphandle kwaleyo ngqamuzana yamandla edingekayo ngokushesha nje lapho bevula amehlo abo. Lokho kukhushulwa kwamandla yilokho esikulindele ekhofini, kodwa akunjalo ngaso sonke isikhathi. Kwabanye, ikhofi lingenza bazizwe belele.

Omunye umphumela ovame ukwenzeka ngeziphuzo ezinikeza amandla ukuthi ekuqaleni sithola umfutho ku-caffeine, kodwa bese kuba nokwehla kwamandla njengoba i-caffeine iguga kanye namazinga kashukela egazini ehla. Ingabe yingakho ikhofi ngezinye izikhathi likwenza ulale?

Izimbangela

Uma siqaphela ukwehla kumazinga wamandla ngemva kokuphuza ikhofi, kuyathakazelisa ukuthola umsuka wokuwulungisa.

Ukusetshenziswa koshukela kanye ne-sweetener

Inkomishi yekhofi ye-espresso iqukethe ama-calories amabili kuphela futhi ayinawo amafutha, ama-carbohydrates noma amaprotheni. Nakuba ikhofi ngokwemvelo lingenawo ushukela, abantu abaningi bayakujabulela ukungeza ama-sweeteners ahlukahlukene ukuze basuse ubumunyu. Okuqukethwe ushukela kulawa ma-sweeteners kungena ngokushesha futhi kungase kube nemiphumela engemihle yokozela ngemva kokuphuza ikhofi.

Kuye ngokuthi abantu banezelani ekhofini labo, i-sweetener ekhethiwe ingase isuse noma ingaqalisi i-blood roller coaster. Lokhu kuvame ukubukeka njengokuqhuma kwamandla okusheshayo, okulandelwa ukwehla kwasemini.

Ushukela osekhofini nawo uthinta amazinga e-insulin, okusenza sizizwe sikhathele lapho amazinga kashukela egazini ehla. Ushukela oweqile ekhofini udala ukuthi kukhishwe i-insulin eyeqile kanye nendima ye-insulin ekwehliseni amazinga eglucose. Lapho amazinga eglucose ehla, kuvame ukuzizwa ukhathele futhi ulele.

ikhipha i-amino acid adenosine

Imiphumela evuselelayo yekhofi ibangelwa kakhulu indlela elibopha ngayo kuma-adenosine receptors. I-Adenosine iyi-amino acid ebalulekile yokulala. Abantu abaningi bavame ukuthola ukuqhuma okusheshayo kwamandla ekuqaleni ngemva kokuphuza ikhofi eline-caffeine, kodwa uma ubona ukuthi ukuphuza ikhofi kukwenza uzizwe ukhathele ngokushesha, kungenzeka ukuthi ubhekene nokukhululwa kwe-adenosine ebuchosheni bakho.

I-Adenosine iyi-amino acid ebandakanyeka ezindleleni zokulala. I-caffeine ekuqaleni ivimba ama-adenosine receptors, okuyikhona okwenza umuzwa wesikhashana wamandla nokuphaphama. Lapho i-caffeine isiyenziwe i-metabolized, ingabangela abanye abantu ukuba bathole ukugijima kwesikhathi esisodwa kwe-adenosine.

Phuza ikhofi esiswini esingenalutho

Uma seqa ukudla kwasekuseni, kungenzeka siphuze ikhofi esiswini esingenalutho. Ukuphuza ikhofi ngaphandle kokudla esiswini kuthinta kakhulu ukulawula ushukela egazini.

Ukudla ukudla, njengesidlo sasekuseni, ngaphambi kokuphuza ikhofi kungavimbela ushukela wegazi ophansi, ohambisana nezimpawu ezifana nokukhathala.

I-diuretic

Ukuphuza inkomishi yekhofi kungasenza sisebenzise indlu yokugezela kaningi. Uma siphuza isilinganiso esisesilinganisweni (izinkomishi ezimbili noma ezintathu), singase singaqapheli lutho, kodwa uma siphuza izinkomishi ezine noma ngaphezulu, singase sigijimele endlini yangasese.

Uma silahlekelwa uketshezi oluningi kunalo esiluphuzayo, singase sizizwe sikhathele ngenxa ukoma komzimba Ezinye izimpawu zokuphelelwa amanzi emzimbeni zihlanganisa ukoma, umlomo owomile, isiyezi, isikhumba esomile nokungajuluki. Nokho, ikhofi lingase lingakuqedeli amanzi amaningi. Nakuba iziphuzo ezine-caffeine zingase zandise ukuvakasha kwamagumbi okugeza, amanzi asesiphuzweni asafaka isandla ekuphuzeni okuphelele koketshezi.

Ukuze ugweme ukuphelelwa amanzi emzimbeni, kutuswa ukuphuza amanzi amaningi futhi udle ukudla okuqukethe amanzi, njengezithelo nemifino. Lapho sizivocavoca, sigula, noma sichayeka esimweni sezulu esishisayo, esiswakeme, noma esibandayo, kungase kudingeke siphuze amanzi amaningi kunokuvamile.

yisikhunta

Ngale kwe-yuck factor yesikhunta ekhofini, ukungcoliswa kwesikhunta okungaba umphumela kungaba yisizathu esenza silwela ukuhlala siphapheme. Lokhu kungenxa yokuthi amanye amabhontshisi ekhofi kuboniswe ukuthi aqukethe i-mycotoxins, uhlobo lwesikhunta oluye lwahlotshaniswa nokukhathala okungapheli.

Ngeshwa, imiphumela yesikhunta sekhofi ingaba yingozi kakhulu kunokukhathala nje. Ucwaningo luye lwahlobanisa i-mycotoxins nezimila zesibindi nezinso, futhi iye yahlukaniswa ngokuthi ingase ibe ne-carcinogenic kubantu.

owesifazane ophuza ikhofi

Amathiphu okunikeza amandla

Ukushisekela ukuphuza lesi siphuzo eceleni, isithembiso sokwanda kwamazinga wamandla singamandla aqhuba imikhuba eminingi yekhofi yasekuseni. Uma sibhekana nomphumela ophambene (sizizwa sikhathele ngemva kokuwuthatha), sizozama ukwenza izinguquko ezithile ukuze ikhofi lisijabulise kakhulu.

phuza i-espresso

Uma ukuphuza ikhofi kukodwa kusiza ukuvimbela ukwehla kwantambama lapho i-caffeine iqala ukuguga, akulindelekile. Lokho akuhlangene ne-caffeine ekhofini kunoshukela walokho esifuna ukungezwa kulo.

Ukuyeka izinto ezinoshukela ezigcwele ushukela ekhofini lakho kususa ingozi yokuphahlazeka koshukela ngokuhamba kwesikhathi. Ngaphezu kwalokho, kunconywa ukudla ikhofi elimnyama noma i-espresso ukuze ugweme ukuthi ubisi noma iziphuzo zemifino zingadala lo mphumela kushukela wegazi.

Ukushintsha inkomishi yekhofi nenkomishi yamanzi nakho kungasiza. Uma sivamise ukuba nokuwa ntambama, sizozama ukushintshela ekhofini le-decaf noma itiye ngemva kokudla.

Sebenzisa i-sweetener ephansi ye-glycemic

Ushukela wetafula unenkomba ye-glycemic engu-63, ebhekwa njengenkomba ye-glycemic ephakathi. Ukudla ukudla okunenkomba ephezulu ye-glycemic kuhlotshaniswa nokwenyuka okubukhali kwamazinga eglucose egazi ehla ngokushesha.

Kunconywa ukukhetha i-sweetener enenkomba ephansi ye-glycemic efana stevia noma i ushukela kakhukhunathi, noma awekho ama-sweetener. Lokhu kungasiza kakhulu ekusizeni ukunciphisa noma ukuvimbela ama-spikes kanye nokwehla kushukela wegazi usuku lonke. Ungakwazi futhi ukugwema ngokuphelele ushukela noma ama-sweeteners.

Phuza ikhofi ngokudla

Ukuphuza ikhofi esiswini esingenalutho kungase kube nomthelela ekulawuleni ushukela egazini, okungase kuholele emuzweni wokulala. Enye indlela yokugwema lokhu iwukuba uphuze ikhofi ngokudla kwasekuseni noma okunye ukudla.

Kunconywa ukuthatha ngokudla, okungcono kancane amaprotheni futhi okuncane kwe amafutha. Kokubili amafutha namaprotheni kungadambisa i-spike kushukela wegazi. Kunalokho, ama-carbohydrate azongena kancane kancane egazini ukuze avimbele amazinga ukuba ehle kakhulu kamuva, anikeze amandla aqhubekayo.


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