9 Mhedzisiro Mhedzisiro Yeakawandisa Caffeine

Zvemukati

• 1. Kufunganya
• 2. Kusarara
• 3. Nyaya Dzekudya
• 4. Kuputsika kwetsandanyama
• 5. Kupindwa muropa
• 6. Kuwedzera kweropa
• 7. Rapid Mwoyo Rate
• 8. Kuneta
• 9. Kakawanda Urination uye Urgency
• Icho Chinokosha

Kofi netii zvinwiwa zvine hutano zvine hutano.

Mhando zhinji dzine caffeine, chinhu chinogona kusimudzira mamood ako, metabolism uye kushanda kwepfungwa uye kwemuviri (, 2,).

Zvidzidzo zvakaratidza zvakare kuti zvakachengeteka kune vanhu vazhinji kana zvichidyiwa mune yakaderera-kune-zvine mwero zviyero ().

Nekudaro, mwero wakakwira wecaffeine unogona kuve nemhedzisiro isingafadzi uye inotyisa.

Kutsvagurudza kwakaratidza kuti magene ako ane pesvedzero huru pakushivirira kwako kwairi. Vamwe vanogona kudya zvine caffeine yakawanda kupfuura vamwe vasina kusangana nemhedzisiro (,).

Uyezve, vanhu vasina kujairwa zvine caffeine vanogona kusangana nezviratidzo mushure mekudya izvo zvinowanzoonekwa seyakaenzana muyero (,).

Heano mapfumbamwe emhedzisiro mhedzisiro yeakawandisa caffeine.

1. Kufunganya

Caffeine inozivikanwa kuwedzera kungwarira.

Inoshanda nekudzivirira mhedzisiro yeadenosine, kemikari yeuropi inoita kuti unzwe kuneta. Panguva imwecheteyo, inokonzeresa kuburitswa kweadrenaline, iyo "kurwa-kana-kutiza" mahormoni ane hukama nesimba rakawedzera ().

Nekudaro, pamadosi epamusoro, mhedzisiro iyi inogona kuve yakanyanya kutaurwa, zvichitungamira mukushushikana uye kutya.

Muchokwadi, caffeine-inokonzera kushushikana kusagadzikana ndeimwe yezvina zvine caffeine zvine chekuita nema syndromes akanyorwa muDiagnostic uye Statistical Manual yeMental Disorders (DSM), inoburitswa neAmerican Psychiatric Association.

Kunyanya kukwirwa kwezuva nezuva kwe1,000 mg kana kupfuura pazuva zvakanzi zvinokonzeresa kutya, jitteriness uye zvakafanana zviratidzo muvanhu vazhinji, nepo kunyangwe kudya zvine mwero kungatungamira kune zvakafanana mhedzisiro mune vane caffeine-vanonzwisisa vanhu (9,).

Uyezve, mwero mwero wakaratidzirwa kukonzera kufema nekukurumidza uye kuwedzera kushushikana mazinga kana uchidyiwa mune imwechete kugara (,).

Kumwe kuongorora muvarume makumi maviri nevashanu vane hutano vakawana kuti avo vakamwa dzinosvika mazana matatu emugove wecaffeine vakasangana nekaviri kushushikana kweavo vakatora placebo.

Sezvineiwo, kushushikana kwenyonganiso kwaive kwakafanana pakati pevashandisi venguva dzose uye vashoma vanowanzoita caffeine, zvichiratidza kuti mukomboni unogona kuva nemhedzisiro imwechete pamatanho ekushushikana zvisinei kuti unonwa here ()

Zvakangodaro, mhedzisiro iyi ndeyekutanga.

Kofi's caffeine yemukati inosiyana zvakanyanya. Nezvekureva, hombe ("grande") kofi paStarbucks ine inenge 330 mg ye caffeine.

Kana iwe ukaona kuti iwe unowanzo kunzwa uchinetseka kana jittery, inogona kunge iri zano rakanaka kutarisa yako caffeine yaunodya uye wozvicheka zvakare.

Pfupiso: Kunyange
yakaderera-kusvika-zvine mwero mishonga ye caffeine inogona kuwedzera kusvinura, hombe mari inogona
kutungamira mukushushikana kana kukura. Wongorora yako wega mhinduro kuti uone
zvakadii zvaunogona kutsungirira.

2. Kusarara

Kugona kweCaffeine kubatsira vanhu kuti varambe vakamuka ndeimwe yehunhu hwayo hunokosheswa.

Kune rimwe divi, zvakawandisa zvine caffeine zvinoita kuti zviome kuwana kurara kwakaringana kwekudzorera.

Zvidzidzo zvakaona kuti yakakwira caffeine kunwa inoita kunge inowedzera nguva inotora kurara. Inogona zvakare kudzikisa yakazara yekurara nguva, kunyanya kune vakuru (,).

Mukupesana, yakaderera kana ine mwero zviyero zvea caffeine zvinoita kunge isingakanganise kurara zvakanyanya muvanhu vanoonekwa se "vakarara zvakanaka," kana kunyangwe avo vane kuzvitaurira kushaya hope ().

Iwe unogona kusaziva kuti yakawanda kwazvo caffeine iri kukanganisa kurara kwako kana ukadzikisira huwandu hwecaffeine yauri kutora mukati.

Kunyangwe kofi netii zviri izvo zvakanyanya kugadzikana zvine caffeine, inowanikwawo musoda, cocoa, zvinwiwa zvine simba uye mhando dzinoverengeka dzemishonga.

Semuenzaniso, simba repfuti rinogona kunge riine 350 mg yecaffeine, nepo zvimwe zvinwiwa zvemagetsi zvichipa zvakadarikidza 500 mg nekwanisi ().

Zvakakosha, huwandu hwecaffeine yaunogona kushandisa pasina kukanganisa kurara kwako zvinoenderana neako genetics uye zvimwe zvinhu.

Uye zvakare, caffeine inodyiwa mumashure mezuva inogona kukanganisa kurara nekuti mhedzisiro yayo inogona kutora maawa akati kuti kupera.

Kutsvagurudza kwakaratidza kuti nepo caffeine ichiramba iri musystem yako paavhareji yemaawa mashanu, iyo nguva yacho inogona kubva paawa nehafu kusvika kumaawa mapfumbamwe, zvinoenderana nemunhu ().

Imwe ongororo yakaongorora kuti nguva yekumwa zvine caffeine inokanganisa sei kurara. Vatsvagiri vakapa vanhu vakuru vanegumi nevaviri vane 400 mg ye caffeine maawa matanhatu nguva yekurara, maawa matatu nguva yekurara kana nguva pfupi isati yarara.

Yese nguva iyo yaakatora ese matatu mapoka kurara uye iyo nguva yavakagara vakamuka husiku yakawedzera zvakanyanya ().

Mhedzisiro iyi inoratidza kuti zvakakosha kuti utarise kune ese ari maviri nguva uye nguva ye caffeine kuti uwedzere kurara kwako.

Pfupiso: Caffeine inogona
zvinokubatsira kuti urambe wakamuka mukati mezuva, asi zvinogona kukanganisa kurara kwako
mhando uye huwandu. Bvisa yako caffeine yekushandisa nemangwanani masikati
kudzivirira matambudziko ekurara.

3. Nyaya Dzekudya

Vanhu vazhinji vanoona kuti kapu yemangwanani yekofi inobatsira kuti ura hwavo hufambe.

Kofi's laxative mhedzisiro yakanzi yakaburitswa negastrin, hormone iro dumbu rinogadzira iro rinokurumidza kuita basa mukoloni. Uyezve, kofi ine decaffeine yakaratidzirwa kuburitsa mhinduro yakafanana (,,).

Nekudaro, caffeine pachayo inoita kunge inokurudzira ura kufamba nekuwedzera peristalsis, zvipingaidzo zvinofambisa chikafu kuburikidza neyako yekugaya ().

Zvichipa izvi, hazvishamise kuti mibairo mikuru ye caffeine inogona kutungamira kuzvituru zvakasununguka kana kunyangwe manyoka mune vamwe vanhu.

Kunyangwe kwemakore mazhinji kofi yaifungidzirwa kuti inokonzera maronda emudumbu, kudzidza kukuru kwevanhu vanopfuura zviuru zvisere havana kuwana chinongedzo pakati pezviviri ().

Kune rimwe divi, zvimwe zvidzidzo zvinoratidza kuti zvinwiwa zvine caffeine zvinogona kukuvadza gastroesophageal Reflux chirwere (GERD) mune vamwe vanhu. Izvi zvinoita kunge zvinonyanya kuitika kukofi (,,).

Muchidzidzo chidiki, apo vanhu vakuru vashanu vane hutano vakanwa mvura ine caffeine, vakaona kutandara kwemhasuru iyo inochengetedza zvemukati zvemudumbu kubva mukukwira kuenda pahuro - chiratidzo cheGERD ().

Sezvo kofi ichigona kuve nemhedzisiro pane yekugaya basa, ungangoda kudzikisa pamari yaunonwa kana kuchinjira tii kana uchinge wawana chero nyaya.

Pfupiso: Kunyange diki
kuyera huwandu hwekofi kunogona kusimudzira matumbo motility, madhiri makuru anogona kutungamira
kusunungura zvituru kana GERD. Kuderedza kunwa kofi yako kana kushandura kune tii kungave
zvinobatsira.

4. Kuputsika kwetsandanyama

Rhabdomyolysis chinhu chakakomba kwazvo umo masuruvara emhasuru akakuvara anopinda muropa, zvichitungamira kukundikana kwetsvo nemamwe matambudziko.

Zvinowanzoitika zve rhabdomyolysis zvinosanganisira kushungurudzika, hutachiona, kushandisa zvinodhaka, kushushikana kwemhasuru uye kurumwa kubva kune ine huturu nyoka kana zvipembenene.

Uye zvakare, kwave kuine akati wandei mishumo ye rhabdomyolysis inoenderana nekunyanyisa kwecaffeine kudya, kunyange izvi zvisingawanzoitika (,,,).

Muneimwe kesi, mukadzi akatanga kusvotwa, kurutsa uye weti yakasviba mushure mekunwa makumi matatu nemasere (1 litre) yekofi ine 565 mg ye caffeine. Neraki, akapora mushure mekurapwa nemishonga uye zvinwiwa ().

Zvakakosha, uyu ndiwo muyero muhombe wecaffeine yekushandisa mukati menguva pfupi, kunyanya kune mumwe munhu asina kujaira kana ane hanya zvakanyanya nemhedzisiro yayo.

Kuti uderedze njodzi ye rhabdomyolysis, zvirinani kudzikisira kutora kwako kusvika pa250 mg ye caffeine pazuva, kunze kwekunge wajaira kushandisa yakawanda.

Pfupiso: Vanhu vanogona
kukudziridza rhabdomyolysis, kana kuparara kwemhasuru yakakuvara, mushure mekumedza
yakawanda yecaffeine. Deredza kudya kwako kusvika ku250 mg pazuva kana uri
ndisina chokwadi nekushivirira kwako.

5. Kupindwa muropa

Kunyangwe zvese zvehutano zvine caffeine zvinobatsira, hapana kuramba kuti inogona kuve tsika-inogadzira.

Ongororo yakadzama inoratidza kuti kunyangwe caffeine inokonzeresa mamwe makemikari ehuropi zvakafanana nenzira inoita cocaine nemaamphetamine, hazvikonzere kupindwa muropa nenzira iyo mishonga iyi inoita ().

Nekudaro, zvinogona kutungamira mukufunga kwepfungwa kana kwemuviri, kunyanya pamadosi epamusoro.

Mune kumwe kuongorora, vanhu gumi nevatanhatu vaigara vachidya zvine mwero, zvine mwero kana vasina caffeine vakapinda mukuyedzwa kweshoko mushure mekuenda vasina caffeine husiku hwese. Vashandisi vepamusoro ve caffeine chete ndivo vairatidza kusarura kwemashoko ane hukama necafeine uye vaine zvishuwo zvine simba zvine caffeine ().

Pamusoro pezvo, kuwanda kweiyo caffeine inodyiwa inoita kunge inoita basa mukuvimbika.

Mune kumwe kudzidza, 213 vashandisi ve caffeine vakapedza mibvunzo mushure mekuenda maawa gumi nematanhatu vasina kuishandisa. Vashandisi vezuva nezuva vaive nekuwedzera kukuru mumusoro, kuneta uye zvimwe zviratidzo zvekudzora pane vashandisi vasiri vezuva nezuva ().

Kunyangwe hazvo mukomboni yacho isingaratidzika kunge ichikonzera kupindwa muropa kwechokwadi, kana uchigara uchinwa kofi yakawanda kana zvimwe zvinwiwa zvine caffeine, pane mukana wakanaka kwazvo kuti ungangovimba nemhedzisiro yazvo.

Pfupiso: Kuenda pasina
caffeine kwemaawa akati wandei inogona kutungamira mukubviswa kwepfungwa kana kwemuviri
zviratidzo kune avo vanodya zvakawandisa zuva nezuva.

6. Kuwedzera kweropa

Pakazara, caffeine inoita kunge isiri kuwedzera njodzi yehosha yemoyo kana sitiroko muvanhu vazhinji.

Nekudaro, zvakaratidzirwa kukwidza kukanganiswa kweropa muzvidzidzo zvakati wandei nekuda kwesimba rayo rekusimudzira pasisitimu yetsinga (,,,).

Kukwidziridzwa kweropa chinhu chinokonzeresa pakurwara kwemoyo uye sitiroko nekuti inogona kukuvadza tsinga nekufamba kwenguva, ichitadzisa kuyerera kweropa kumoyo wako nepfungwa.

Neraki, caffeine mhedzisiro pakubata kweropa inoita kunge yenguva pfupi. Zvakare, zvinoita kunge zvine simba rakasimba pane vanhu vasina kujaira kuidya.

Kudya kwakanyanya kwea caffeine kwave kuchiratidzwa kukwirisa kukwira kweropa panguva yekurovedza muviri muvanhu vane hutano, pamwe nevaya vane yakakwidziridzwa yakakwira BP (,).

Naizvozvo, kutarisisa kuyerwa uye nguva ye caffeine kwakakosha, kunyanya kana uchitova nehigh blood.

Pfupiso: Caffeine inoita senge
kusimudzira BP kana ichinge yapedzwa pamwero wakakwira kana usati waita maekisesaizi, se
kunyangwe mune vanhu vasingamboishandisa. Asi izvi zvinogona kungova zvenguva pfupi,
saka zviri nani kuongorora mhinduro yako.

7. Rapid Mwoyo Rate

Iyo inokonzeresa mhedzisiro yeakakwira caffeine kunwa kunogona kukonzera moyo wako kurova nekukurumidza.

Inogona zvakare kutungamira kuchinjika yemoyo kurova, inonzi atrial fibrillation, iyo yakataurwa kune vechidiki vanonwa zvinwiwa zvine simba zvine mwero wakanyanya wecaffeine ().

Mune imwe nyaya yekudzidza, mukadzi akatora muhombe muhombe weaffeine poda uye mapiritsi mukuyedza kuzviuraya akakurumidza kurova kwemoyo, kukundikana kwetsvo uye nezvimwe zvakakomba nyaya dzehutano ().

Zvisinei, izvi zvinoita sekunge hazviitike kune wese munhu. Chokwadi, kunyangwe vamwe vanhu vane matambudziko emwoyo vanogona kukwanisa kuregerera huwandu hwakawanda hwecaffeine pasina mhedzisiro.

Mune kumwe kuongorora kwakadzorwa, apo makumi mashanu emwoyo kusashanda kwevarwere vakadya 100 mg ye caffeine paawa kwemaawa mashanu, moyo yavo zviyero uye mutinhimira wakaramba wakajairika ().

Zvisinei nemhedzisiro yemusanganiswa, kana iwe ukaona chero shanduko mumoyo wako rozi kana mutinhimira mushure mekunwa zvinwiwa zvine caffeine, funga kudzikisa kudya kwako.

Pfupiso: Makuriro makuru e
caffeine inogona kuwedzera kurova kwemoyo kana mutinhimira mune vamwe vanhu. Izvi zvinoonekwa
kusiyanisa zvakanyanya kubva pamunhu kusvika pamunhu. Kana iwe uchinzwa ivo, funga kudzikisira yako
kudya.

8. Kuneta

Kofi, tii uye zvimwe zvinwiwa zvine caffeine zvinozivikanwa kuwedzera masimba emagetsi.

Nekudaro, ivo vanogona zvakare kuve neinopesana mhedzisiro nekutungamira kukudzoka kuneta mushure mekuti caffeine yasiya system yako.

Ongororo imwe yeongororo makumi mana neshanu yakaona kuti kunyangwe zvine caffeine zvinwiwa zvine simba zvakawedzera kusvinura uye kugadzirisa mamiriro emaawa akati wandei, vatori vechikamu vaiwanzo kuneta kupfuura zvakajairika zuva rinotevera ().

Ehezve, kana iwe uchiramba uchinwa yakawanda ye caffeine mukati mezuva rese, unogona kudzivirira iyo rebound mhedzisiro. Kune rimwe divi, izvi zvinogona kukanganisa kugona kwako kurara.

Kuti uwedzere mabhenefine ecaffeine pane simba uye kudzivirira kuneta kuneta, kuishandisa mune zvine mwero kwete pane yakakwira madosi.

Pfupiso: Kunyange
caffeine inopa simba, inogona kunanga nenzira isina kunangana kana yakanganisa
kusakara. Vavarira kuti zvine zvine caffeine zvinodyiwa kubatsira kudzikisira kuneta kunowedzera.

9. Kakawanda Urination uye Urgency

Kuwedzera kwekuita weti kwakajairika mhedzisiro yekukwirisa caffeine kunwa nekuda kwekomboni inokonzeresa mhedzisiro padundira.

Iwe unogona kunge wakacherekedza kuti iwe unofanirwa kuita weti kazhinji kana iwe uchinwa yakawanda kofi kana tii kupfuura zvakajairwa.

Yakawanda tsvagiridzo inotarisa zvinoitika mukomboni pane weti frequency yakanangana nevanhu vakura uye avo vane akawandisa bladders kana kusagadzikana (,,).

Mune kumwe kuongorora, gumi nevaviri vechidiki kusvika pakati-vane makore vane bladders yakanyanyisa vanoshandisa 2 mg ye caffeine paundi (4.5 mg pa kilogiramu) yehuremu hwemuviri zuva rega rega vakaona kuwedzera kukuru mukuwanda kweurinary nekukurumidza ().

Kune mumwe munhu anorema makirogiramu makumi matanhatu nemasere (68 kg), izvi zvinokwana kuita mazana matatu emugove wecaffeine pazuva.

Uye zvakare, kudya kwakanyanya kunogona kuwedzera mukana wekuvandudza kusagadzikana muvanhu vane bladders ine hutano.

Imwe yedzidzo hombe yakatarisa mhedzisiro yekukwirisa caffeine kunwa mukusagadzikana mune vanopfuura mazana matanhatu nemakumi matanhatu evakadzi vasina kuzvidzora.

Vaya vaidya zvinopfuura mazana mana emazana emamiriyoni ezuva nezuva vaive nenjodzi yakakura yekusagadzikana, zvichienzaniswa neavo vaidya zvisingasviki 150 mg pazuva ().

Kana iwe ukanwa zvinwiwa zvakawanda zvine caffeine uye uchinzwa kuti kuita kwako weti kunowanzoitika kana kukurumidza kupfuura kwazvinofanira kuve, chingave chiri zano rakanaka kudzora pane zvaunodya kuti uone kana zviratidzo zvako zvichivandudza.

Pfupiso: Yakakwirira caffeine
kudya kwave kwakabatanidzwa nekuwedzera kweurinary frequency uye kukurumidza mune akati wandei
zvidzidzo. Kuderedza kudya kwako kunogona kuvandudza zviratidzo izvi.

Icho Chinokosha

Chiedza-ku-zvine mwero caffeine kudya kunoratidzika kunge kunopa hunoshamisa hutano mabhenefiti muvanhu vazhinji.

Kune rimwe divi, madosi epamusoro kwazvo anogona kutungamira kumhedzisiro inokanganisa hupenyu hwezuva nezuva uye inogona kutokonzeresa nyaya dzakakomba dzehutano.

Kunyangwe mhinduro dzichisiyana kubva pamunhu kusvika pamunhu, mhedzisiro yekutora kwakanyanya inoratidza kuti zvimwe hazvisi zvirinani zvirinani.

Kuti uwane mabhenefiti e caffeine pasina zvinokonzeresa, ita ongororo yakatendeseka yekurara kwako, masimba emagetsi uye zvimwe zvinhu zvinogona kukanganisika, uye kudzikisa kudya kwako kana zvichidikanwa.