Chii chinonzi Caffeine Crash? Uyezve 4 Matipi Ekuti Ungazvidzivirire

Zvemukati

• Chii chinonzi caffeine tsaona?
• 1. Tarisa pakurara
• 2. Usaipedze zvakare padyo nenguva yekurara
• 3. Deredza kudya kwako
• 4. Usarega kutonhora turkey
• Chinokosha

Caffeine ndiyo inonyanya kushandiswa munyika ().

Inowanikwa zvakasikwa mumashizha, mhodzi, uye michero yemiti yakawanda. Zvakajairika sosi zvinosanganisira kofi uye cocoa bhinzi, kola nzungu, uye tii mashizha.

Iyo zvakare inogadzirwa zvakagadzirwa uye inowedzerwa kumasodha, zvinwiwa zvine simba, uye zvimwe zvekudya zvinowedzera zvinoitirwa kukurudzira uremu, simba, uye kutarisa.

Nepo caffeine ichizivikanwa nekuda kwayo kunopa simba mhedzisiro, inogona zvakare kukonzeresa kuparara kwecaffeine, kunozivikanwa nekuwedzera kuneta uye kurara.

Chinyorwa ichi chinotsanangura kuti chii chinonzi caffeine crash uye chinopa nzira ina dzekudzivirira mhedzisiro yekukanganisa simba.

Chii chinonzi caffeine tsaona?

Caffeine inomutsa hunyanzvi hwako nekuwedzera huropi chiitiko, nokudaro ichivandudza kutarisisa uye kugona uchinonoka kuneta ().

Izvi zvinogona kuitika nepasi kusvika pakati nepakati zvine caffeine doses ye 20-200 mg. Ivo vanowanzo kuve varipo mukati memaminitsi makumi matanhatu mushure mekushandisa uye yekupedzisira kwemaawa mashanu paavhareji (,).

Mushure mekuti mhedzisiro inosimudzira yapera, zvakajairika kuti unzwe kushoma kana kutarisa. Nekudaro, uchiona kuneta kwakanyanya, kutadza kuisa pfungwa, kusagadzikana, kana kutemwa nemusoro kunogona kuratidza kukuvara kwecaffeine kana kutsamira ().

Kupunzika kwe caffeine kunogona kukonzerwa nekushaikwa kwekurara, kushandisa chinhu ichocho padyo padyo nenguva yekurara, kana kushandisa zvakawandisa. Zviratidzo zvinobva pane zvinyoro kusvika kune zvakakomba uye zvinogara chero kubva maawa kusvika pavhiki, zvinoenderana nezvinhu zvega ().

Neraki, pane nzira dzekudzivirira - kana zvirinani kudzikisira - izvi zvibereko-zvinouraya mhedzisiro.

Heano matipi mana ekukubatsira iwe kudzivirira iyo caffeine tsaona.

Kupunzika kwe caffeine kunogona kukonzeresa nekuda kwekusarara zvakanaka, kunwa caffeine padyo nenguva yekurara, kana kushandisa zvakawandisa. Inobatanidzwa nekuneta, kusakwanisa kuisa pfungwa, uye kusagadzikana.

1. Tarisa pakurara

Vanhu vazhinji vanotendeukira kune caffeine - ingave kubva mukofi, pasoda, kana zvinwiwa zvemagetsi - kuwedzera kungwarira uye kukurudzira kumuka mangwanani kana muswere wese wezuva, kunyanya mushure mekurara husiku husiku.

Kunyangwe kuwana kuzorora kwakanaka kwehusiku kungasakwanisika husiku hwoga hwoga, zvakakosha pakudzivirira kuparara kwecaffeine.

Kudya zvine caffeine kana wakaneta kana kushaya simba-zvinongobvisa zvechinguva manzwiro iwayo. Kana imwe nguva maitirwo apera, iwe unganzwa wakaneta zvakanyanya kupfuura pakutanga.

Mukupindura, unogona kutora zvimwe zvezvinhu. Iyi pateni yave ichinzi "kofi kutenderera," uye nekufamba kwenguva, inogona kutungamira mukushandisa zvakanyanya kwecaffeine ().

Iyo inosimbisa mhedzisiro ye caffeine inosimba kana iwe uchinge warara uchinyimwa pane kana iwe paunenge wazorora zvakanaka. Saka nekudaro, kuisa pekutanga kurara ingave nzira yekubvisa kana kuderedza kuvimba kwako necaffeine kuti urambe wakamuka uye wakangwarira, nekudaro uchidzivirira kuparara kwe caffeine ().

Kugara uchiwana kurara kwakaringana hakugone chete kudzivirira njodzi dzekafeini, asi zvakakoshawo kune hutano hwakanaka.

Kurara kwenguva refu kushoma kana kukwana kurara kwakabatana nenjodzi yakakwira yezvirwere zvisingaperi senge rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, kufutisa, uye kuora mwoyo (,).

Nyanzvi dzinokurudzira kurara kwema7-9 maawa husiku ().

Kugara uchiwana kurara kwakaringana kunogona kubatsira kudzikisira kuvimba kwako necaffeine yesimba uye kudzivirira tsaona dzinogona kukonzerwa nekurara zvakakwana.

2. Usaipedze zvakare padyo nenguva yekurara

Kuwana kurara kwakaringana kunogona kuve kwakaoma kana ukadya zvine caffeine yakawandisa muswere wese wezuva kana kuti padhuze nenguva yekurara.

Caffeine ine avhareji yehafu yeupenyu hwemaawa mashanu, kubva pa1,5-10 maawa zvichienderana nezvinhu zvakaita sezera, hutano hwakazara, kunyangwe uchisvuta, uye genetics (,).

Mune mamwe mazwi, hafu yehuwandu hwakazara hwecaffeine yaunoshandisa inoramba iri mumuviri wako mushure memaawa mashanu. Nekudaro, kuti udzivise chinhu chinokanganisa kurara, zvinowanzokurudzirwa kuti usazvidye mukati memaawa mashanu kusvika matanhatu ekurara ().

Mune kumwe kuongorora, vatori vechikamu vakadya piritsi ine 400 mg ye caffeine - yakaenzana neanosvika mana ma8-ounce (240-mL) makapu ekofi - maawa matanhatu vasati varara vakasangana nekukanganisa kurara uye kunetseka kurara zvichikonzera 1 shoma nguva yekurara ( ,).

Uku kukanganisa kurara kana kunetseka kurara kunogona kuwedzera kurara uye kuneta zuva rinotevera.

Muchokwadi, kugara uine caffeine kudya kunosanganisirwa nepfupi nguva dzekurara, kudzikisira hunhu hwekurara, uye kunyanyisa kurara masikati (,,,).

Zvichienderana nekushivirira kwako kune caffeine uye kana uchiwanzoenda kunorara, zvingave zvakanaka kungozvidya pakutanga kwezuva ().

Kunamatira kune zvine mwero zviyo zvine caffeine kutanga - pane kunonoka - masikati zvinogona kukubatsira kuwana kuzorora kwakanaka kwehusiku uye kudzikisira kurara masikati, izvo zvinogona kukonzeresa kubva pakudya caffeine iri padyo nemubhedha.

3. Deredza kudya kwako

Nekuda kwehafu yenguva ye caffeine, hupenyu hwakawanda hwaunonwa zuva rese, zvinotora nguva yakareba kuti usiye muviri wako.

Kudya zvakawandisa zvine caffeine hakuzongotungamira kune zviratidzo zvecaffeine kuparara kana ichinge yapera, asi zvinogona zvakare kukonzera zvimwe zvinyoro kusvika kune zvakakomba zvakashata mhedzisiro.

Mhedzisiro yakaipa yekushandisa yakawanda caffeine inosanganisira ():

• kushushikana
• kusagadzikana
• yakakwira kana isina kujairika kurova kwemoyo
• mudumbu kugumbuka
• kusagadzikana
• kunyongana

Nepo caffeine inowanzo davirwa kuti inokonzeresa kushaya mvura mumuviri, inongova ne diuretic - kana kuburitsa weti - maitiro kana ichinge yadyiwa zvakawandisa uye nevanhu vasingaite tsika ().

Kana ikadyiwa muhuwandu hwakaringana, caffeine yakachengeteka kuvanhu vazhinji.

Zvidzidzo zvinoratidza kuti vanhu vakuru vane hutano vanogona kunwa zvakachengeteka kusvika pamazana mana emini ecaffeine pazuva, zvakaenzana neanosvika mana-ounce (240-mL) makapu ekofi (,).

Sezvo genetics ichikurudzirawo kuti munhu anokurumidza sei kugaya caffeine, huwandu hwakaderera mune mamwe hunogona kukodzera.

Zvinokurudzirwa kuti vakadzi vane nhumbu vanodya zvisingapfuure mazana matatu emugove wecaffeine pazuva, pamwe nezvimwe zvidzidzo zvichikurudzira zvisingapfuure 200 mg pazuva (,,).

Vanhu vane kushushikana kana gastroesophageal reflux chirwere (GERD) vangangoda kudzikamisa kana kudzivirira caffeine zvachose sezvo ichigona kukuvadza aya mamiriro (,).

Caffeine inogona zvakare kudyidzana neimwe mishonga yekunyorera uye nepamusoro-the-counter mishonga.Naizvozvo, zvakanaka tsika kuti ubvunze nachiremba wako kana wemishonga kuti uone kana caffeine yakakodzera uye isina njodzi kwauri, uye kana zvirizvo, ndeupi muyero (,).

Kudya zvine caffeine yakawandisa kunogona kukonzera kushushikana, kukwirisa kana kusarongeka kwemwoyo, uye mudumbu. Vakuru vane hutano havafanirwe kupfuura 400 mg ye caffeine pazuva uye vakadzi vane nhumbu havafanirwe kudya zvinopfuura 200-300 mg pazuva.

4. Usarega kutonhora turkey

Kana iwe uchigara uchidya caffeine, iwe unogona kunge wakagadzira caffeine kutsamira.

Zvidzidzo zvinoratidza kuti caffeine kutsamira kunogona kukura mushure memazuva matatu chete ekushandisa uye kubva pamisi yezuva nezuva zvakaderera se100 mg (,).

Kurega zviratidzo zvakafanana nekuparara kwecaffeine uye kunosanganisira kutemwa nemusoro, kudzika kwekusvinura, kushanduka kwemanzwiro, uye kuneta - zvese zvinodzoserwa nekudya caffeine.

Zviratidzo zvinowanzotanga maawa masere kusvika gumi nemaviri kubva pawakapedzisira kushandisa caffeine, kukwirisa mushure memazuva 1-2, uye zvinopera kusvika kwevhiki ().

Imwe yedzidzo dzekutanga pamusoro pekubviswa kwe caffeine kubva kuma1990 ekutanga yakaratidza kuti vanogara vachishandisa caffeine avo vakangoerekana varega kunwa caffeine vakasangana zvine mwero kusvika pakurwadziwa nemusoro zvakanyanya, kusagadzikana kwepfungwa, uye kuneta ().

Kana iwe uchigara uchidya caffeine uye uchida kuidzikisa kana kuibvisa kubva pane zvaunodya, zviri nani kudzikisa kudya kwako zvishoma nezvishoma kwemazuva mazhinji kusvika kumavhiki pane kurega kutonhora turkey ().

Kune rimwe divi, kana iwe uchigara uchidya zvine caffeine uye uchiona zvine caffeine-tsaona zviratidzo kubva pakusvetuka kofi yako yemangwanani kana chimwe chinwiwa chine caffeine yesarudzo, uchingonwa icho chinwiwa chinofanira kugadzirisa zviratidzo.

Iwe unogona kuve unoenderana necaffeine kunyangwe uchingoishandisa kwenguva pfupi uye mune zvidiki zvidiki. Iwe unogona kudzivirira zviratidzo zvekuregera nekuomerera neyakajairwa kafeini yekudyiwa kana kudzikisa kudya kwako zvishoma nezvishoma nekufamba kwenguva.

Chinokosha

Kuputsika kwe caffeine kunoonekwa nezviratidzo zvakaita sekutemwa nemusoro, kuneta zvakanyanya, kutadza kuisa pfungwa, uye kusagadzikana.

Iwe unogona kudzivirira kana kudzikisira kuomarara kwezviratidzo izvi nekuwana kurara kwakaringana husiku, kudzivirira caffeine zvakare pedyo nenguva yekurara, uye nekumwa kwete anopfuura 400 mg pazuva kana uri munhu mukuru ane hutano.

Kana iwe uchigara uchidya caffeine, unogona kudzivirira njodzi nekuomerera neyakajairwa kudya kwezuva nezuva. Neimwe nzira, kana iwe uchida kudzikisa kana kubvisa kudya kwako, ita zvishoma nezvishoma pane kuenda kunotonhora turkey.