Ko Caffeine Inokonzera Kufunganya Here?

Zvemukati

• Caffeine uye kushushikana
• Kuzvidya mwoyo zviratidzo uye zvine caffeine zviratidzo
• Kafeini kubvisa
• Uri kushandisa kafeine yakawanda zvakadii?
• Yakawanda sei caffeine yakawandisa?
• Tora woenda nazvo

Caffeine ndiyo inonyanya kufarirwa uye inoshandiswa zvakanyanya mushonga munyika. Muchokwadi, 85 muzana yehuwandu hweUS inoshandisa imwe zuva rega rega.

Asi zvakanaka here kune wese munhu?

Sekureva kweNational Institute of Mental Health, vangangoita makumi matatu neshanu muzana yevakuru veU.S. vachazosangana nedambudziko rekushushikana. Kafeini inokanganisa - kana kutokonzeresa - kushushikana here?

Caffeine uye kushushikana

Iko kune kusangana pakati pe caffeine kumedza uye hutano hwepfungwa.

Muchokwadi, iyo Diagnostic uye Statistical Manual yeMental Disorders (DSM-5) - gwara rakaburitswa neAmerican Psychiatric Association uye rinoshandiswa nenyanzvi dzezvehutano pakuongororwa kwekusagadzikana kwepfungwa - parizvino inonyora matambudziko mana ane hukama necaffeine:

• caffeine kudhakwa
• caffeine kurega
• isingazivikanwe zvine chekuita necaffeine
• zvimwe zvinokonzeresa zvine caffeine (kusagadzikana kusagadzikana, kurara kusagadzikana)

A yakaratidza kuti caffeine inowedzera sei kusvinura nekuvharidzira uropi chemakemikari (adenosine) inoita kuti unzwe kuneta, nepo panguva imwechete ichikonzera kuburitswa kweadrenalin iyo inozivikanwa kuwedzera simba.

Kana huwandu hwecaffeine hwakwira zvakakwana, mhedzisiro iyi yakasimba, zvichikonzera kunetseka kunokonzerwa nekakapoine.

Nepo paine mabhenefiti epfungwa kune caffeine, yakakwira madosi yekukonzera kunetseka zviratidzo, uye vanhu vane panic kusagadzikana uye kusagadzikana kwevanhu kusagadzikana kunetseka zvakanyanya.

Chidzidzo che2005 chakaratidza kuti kunyanya kushandisa caffeine kunogona kutungamira kuzviratidzo zvakafanana nemamiriro epfungwa kusanganisira kurara uye kusagadzikana kwekushushikana, kuwedzera ruvengo, kushushikana, uye zviratidzo zvepfungwa.

Kuzvidya mwoyo zviratidzo uye zvine caffeine zviratidzo

Sekureva kweHarvard Medical School, kushandisa caffeine kunogona kutevedzera zviratidzo zvekushushikana.

Zviratidzo zvine caffeine-izvo zvinogona kuratidza kunetseka zvinosanganisira:

• huta
• kusagadzikana
• kunetseka kurara
• kukurumidza kurova kwemoyo
• matambudziko emudumbu

Kafeini kubvisa

Kana iwe wajaira kugara uchidya zvine caffeine, uye nekumira nekumira, unogona kuona zviratidzo zvekuregera, senge:

• kutemwa nemusoro
• kushushikana
• kuneta
• kushushikana mupfungwa
• kunetseka kuisa pfungwa
• kudengenyeka
• kugumbuka

Kurega kweCaffeine hakufungidzirwe kune njodzi sekubvisa maopioid, asi zvinogona kuve zvakaoma uye zvinoshungurudza.

Funga kutaura nachiremba wako kuti uwane mazano ekudzora zvishoma nezvishoma, kusanganisira kurara zvakakwana uye kurovedza muviri, uye kugara uine hydrated.

Uri kushandisa kafeine yakawanda zvakadii?

Iko kusungwa kwe caffeine kunosiyana zvichienderana nerudzi rwechinwiwa, huwandu, uye nemhando yekubika.

Pazasi pane mitsara yezvinhu zvine caffeine mune zvinwiwa zvakakurumbira:

• 8 maununura ekofi yakasviba ine 3-12 mg
• 8 maunzi ekavha nhema nhema ine 102-200 mg
• 8 maunzi e espresso ane 240-720 mg
• 8 maunzi eiyi nhema ine 25-110 mg
• 8 maawundi egirini tii ine 30-50 mg
• 8 maunzi eerba mate ane 65-130 mg
• Mahoridhe gumi nesoda ane 37-55 mg
• Ma12 maunzi ezvinwiwa zvine simba zvine 107-120 mg

Yakawanda sei caffeine yakawandisa?

Zvinoenderana neiyo, mazana mana emamirigiramu pazuva, izvo zvinoshandura kusvika kumakapu mana ekofi, kazhinji hazviite zvakaipa kana njodzi kune vakuru vane hutano.

Iyo FDA zvakare inofungidzira kuti kwakatenderedza 1,200 mg ye caffeine inogona kukonzeresa mhedzisiro, sekugumburwa.

Paunenge uchiongorora aya manhamba, ramba uchifunga kuti kune misiyano yakakura mukushushikana kwevanhu vakasiyana kumhedzisiro ye caffeine uye nekumhanyisa kwavanochinja.

Kana iwe ukatora chero mishonga, ivo vanogona zvakare kukanganiswa necaffeine yekushandisa. Taura nachiremba wako kana paine zvaunonetseka.

Tora woenda nazvo

Pane kusangana pakati pe caffeine yekushandisa uye kushushikana kunosanganisira caffeine-inokonzera kushungurudzika kusagadzikana. Asi, kune vanhu vazhinji, zvine mwero caffeine kudya kwakachengeteka uye kunogona kubatsira.

Kucheka shure kana kubvisa caffeine kubva pane zvaunodya nekukurumidza kunogona kutungamira kuzviratidzo zvekubvisa, izvo zvinogona zvakare kuve kunetseka kunogadzira.

Kana iwe uchinzwa kuti kushushikana kwako kuri kuwedzera nekuda kwecaffeine, kana kuri kuita kuti unzwe kunetseka, taura nachiremba wako nezve huwandu hwakakodzera iwe.