Caffeine Panguva Yepamuviri: Ndezvipi Zvakachengeteka?

Zvemukati

• Kwakachengeteka here?
• Zvinogona kubatsirwa
• Njodzi dzinogona kuitika
• Kurudziro panguva yekuzvitakura
• Caffeine yezvinwiwa zvakakurumbira
• Chinokosha

Caffeine inokurudzira inopa simba uye inoita kuti unzwe wakangwarira.

Inopedzwa pasirese, nekofi netii zviri zviviri zvezvinhu zvakakurumbira ().

Nepo caffeine ichinzi yakachengeteka kune ruzhinji, zviremera zvehutano zvinokurudzira kudzora kudya kwako kana uchitarisira (2).

Ichi chinyorwa chinokurukura kuti yakawanda sei caffeine iwe yaunogona kushandisa zvakachengeteka panguva yekuzvitakura.

Kwakachengeteka here?

Kune vanhu vazhinji, caffeine ine mhedzisiro inokoshesesa pamatanho esimba, kutarisisa uye kunyangwe migraines. Uyezve, zvimwe zvinwiwa zvine caffeine zvinopa hutano mabhenefiti.

Nekudaro, caffeine inogona kukonzera yakaipa mhedzisiro mune vamwe uye inogona kuisa njodzi panguva yekuzvitakura.

Zvinogona kubatsirwa

Caffeine inoratidzirwa kuvandudza masimba esimba uye kutarisa.

Kutsvagurudza kunoratidza kuti caffeine inomutsa huropi hwako nepakati sisitimu, izvo zvinogona kukubatsira iwe kuramba wakamuka uye kurodza kusvinura kwepfungwa (2,).

Inogona zvakare kuve inoshanda pakurapa kutemwa nemusoro kana ichibatanidzwa nemarwadzo ekudzora, senge acetaminophen ().

Pamusoro pezvo, zvimwe zvinwiwa zvine caffeine zvine antioxidants, makomputa anobatsira anogona kudzivirira maseru kubva mukukuvara, kudzora kuzvimba uye kudzivirira chirwere chisingaperi (,).

Green tii inonyanya kukwirira muma antioxidants, asi mamwe ma tii nekofi zvine huwandu hwakakura zvakare (,).

Njodzi dzinogona kuitika

Caffeine ine zvakawanda zvingabatsire, asi pane kunetseka kuti zvinogona kukuvadza kana zvichidyiwa panguva yekuzvitakura.

Vakadzi vane nhumbu vanogaya zvine caffeine zvishoma nezvishoma. Muchokwadi, zvinogona kutora 1.5-3.5 nguva yakareba kubvisa caffeine kubva mumuviri wako. Caffeine inoyambuka zvakare rukuvhute uye inopinda muropa remwana, ichimutsa kunetseka kuti inogona kukanganisa hutano hwemwana ().

IAmerican College of Obstetricians Gynecologists (ACOG) inotaura kuti zvine mwero zvine caffeine - isingasvike 200 mg pazuva - hazvibatanidzwe nenjodzi yakawedzera yekuparara kana kubereka preterm (10).

Nekudaro, kutsvagisa kunoratidza kuti kutora kwakapfuura 200 mg pazuva kunogona kukwidza njodzi yekuparara ().

Pamusoro pezvo, humwe humbowo hunoratidza kuti kunyangwe kuderedzwa kwecaffeine kunogona kukonzera huremu hwekuzvarwa. Semuenzaniso, kumwe kuongorora kwakaratidza kuti kuwanda kwakadzika kwe50- 149 mg pazuva panguva yekuzvitakura kwaibatanidzwa ne13% yakanyanya njodzi yehuremu hwekuzvarwa huremu (,).

Zvisinei, kumwe kutsvagurudza kunodiwa. Ngozi yekuparara, kushaya huremu hwekuzvarwa uye zvimwe zvinokonzeresa nekuda kwekukwira kwakanyanya kwecaffeine panguva yekuzvitakura kunoramba kusiri kujeka.

Mimwe mhedzisiro yakaipa ye caffeine inosanganisira kuwedzera kweBP, kurova kwemoyo nekukasira, kushushikana kwakanyanya, dzungu, kusagadzikana, kurwadziwa mudumbu uye manyoka (2,).

Caffeine inogona kuwedzera masimba emagetsi, kuvandudza kutarisisa uye kubatsira kubvisa musoro. Nekudaro, inogona kuisa njodzi kana ikadyiwa muhuwandu hwakawanda panguva yekuzvitakura, senge yakawedzera njodzi yekuparara uye kurema kwekuzvarwa uremu.

Kurudziro panguva yekuzvitakura

Iyo ACOG inokurudzira kudzikisira yako caffeine inodya kusvika 200 mg kana zvishoma kana iwe uri nepamuviri kana kuyedza kuve nepamuviri ().

Zvichienderana nemhando uye nzira yekugadzirira, izvi zvakaenzana nekapu inosvika 1-2 (240-580 ml) yekofi kana ingangoita 2-4 makapu (240-960 ml) yetii yakabikwa pazuva ().

Pamwe pamwe nekuganhurira kudya kwako, iwe unofanirwa zvakare kufunga kunobva.

Semuenzaniso, iyo Academy yeNutrition uye Dietetics inokurudzira kudzivirira simba rekunwa zvachose panguva yepamuviri.

Pamusoro pe caffeine, zvinwiwa zvine simba zvinowanzo zvine huwandu hwakawanda hweshuga yakawedzerwa kana zvinotapira zvekugadzira, izvo zvisina kukosha kwehutano.

Iwo zvakare ane akasiyana mahebhu, senge ginseng, ayo akaonekwa seasina kuchengetedzeka kune vakadzi vane nhumbu. Mimwe miriwo inoshandiswa mune zvinwiwa zvine simba haina kunyatso dzidziswa nezvekuchengetedza kwavo panguva yekuzvitakura.

Zvakare, iwe unofanirwa kudzivirira mamwe mahebhu emakwenzi panguva yekuzvitakura, kusanganisira ayo akagadzirwa necory chicory, midzi ye licorice kana fenugreek (,).

Aya anotevera emakwenzi emakwenzi akanzi akachengeteka panguva yekuzvitakura ():

• mudzi we ginger
• peppermint shizha
• tsvuku rasipiberi shizha - ganisira kudya kwako kune 1 mukombe (240 mL) pazuva pazuva rekutanga trimester
• ndimu nebharisami

Sezvakaita chero mushonga wemakwenzi, ipfungwa yakanaka kubvunza chiremba wako usati wanwa mishonga yemakwenzi panguva yekuzvitakura.

Pane kudaro, funga zvinwiwa zvisina caffeine, senge mvura, kofi yakasviba uye tii isina caffeine isina tii.

Panguva yekuzvitakura, regedza caffeine kusvika isingasviki 200 mg pazuva uye dzivirira zvinwiwa zvemagetsi zvachose. Mimwe tii yemakwenzi inogona kunge yakachengeteka kunwa, asi zvinogara zvakanaka kutarisa nachiremba wako kutanga.

Caffeine yezvinwiwa zvakakurumbira

Kofi, tii, zvinwiwa, zvinwiwa zvine simba uye zvimwe zvinwiwa zvine huwandu hwakasiyana hwecaffeine.

Heino runyorwa rwezvinhu zvine caffeine mune zvimwe zvinwiwa zvinwiwa (, 18):

• Kofi: 60-200 mg pa8 oz (240-ml) inoshumira
• Espresso: 30-50 mg pa 1 oz (30-ml) inoshumira
• Yerba mate: 65-130 mg pa8-oz (240-ml) inoshumira
• Simba zvinwiwa: 50-160 mg pa8-oz (240-ml) inoshumira
• Yakabikwa tii: 20-120 mg pa8-oz (240-ml) inoshumira
• Zvinwiwa zvinotapira: 30-60 mg pa12-oz (355-ml) inoshumira
• Cocoa chinwiwa: 3-32 mg pa8 oz (240-ml) inoshumira
• Mukaka wekokoreti: 2-3 mg pa 8-oz (240-ml) inoshumira
• Kofi yakasviba: 2-4 mg pa8-oz (240-ml) inoshumira

Ziva kuti caffeine inowanikwawo mune zvimwe zvekudya. Semuenzaniso, chokoreti inogona kuva ne35-35 mg ye caffeine paunzi (28 gramu). Kazhinji, yakasviba chokoreti ine yakanyanya kuwanda (18).

Pamusoro pezvo, mimwe mishonga senge inorwadza marwadzo inogona kunge iine caffeine, uye inowanzo kuwedzerwa kune zvinowedzera, sekurema mapiritsi uye musanganiswa wepamberi pekurovedza muviri.

Ive neshuwa yekutarisa nachiremba wako kana iwe uine hanya nezve izvo zvine caffeine zvemukati mekudya kwako.

Huwandu hwe caffeine mukofi, tii, zvinwiwa, zvinwiwa zvine simba uye zvimwe zvinwiwa zvinosiyana. Chikafu senge chokoreti, mimwe mishonga uye zvakasiyana zvekuwedzera zvinowanzo zvine caffeine futi.

Chinokosha

Caffeine inonyanya kudyiwa pasirese. Izvo zvakaratidzirwa kusimudzira masimba esimba, kuvandudza kutarisisa uye kunyange kubvisa misoro.

Kunyangwe caffeine ine mabhenefiti, zviremera zvehutano zvinokurudzira kutarisa zvaunodya panguva yekuzvitakura

Nyanzvi zhinji dzinobvumirana kuti caffeine yakachengeteka panguva yepamuviri kana yakaganhurirwa 200 mg kana zvishoma pazuva. Izvi zvakaenzana nezve 1-2 makapu (240-580 mL) yekofi kana 2-4 makapu (540-960 mL) yetiyi ine caffeine.