Caffeine Inogara Kwakareba Sei MuSystem Yako?

Zvemukati

• Inguva yakareba sei zviratidzo zvinopera
• Ndezvipi zvekudya uye zvinwiwa zvine caffeine?
• Caffeine uye kuyamwisa
• Kafeini kubvisa
• Yakawanda sei caffeine iri mukofi netii?
• Pazasi mutsara

Mhedziso

Caffeine inokurumidza-kuita inosimudzira iyo inoshanda pane yako yepakati tsinga system. Inogona kuwedzera kuwedzerwa kweropa uye kurova kwemoyo, inowedzera simba rako, uye inovandudza yako yakazara mamiriro.

Iwe unogona kutanga kusangana nemhedzisiro ye caffeine iwe uchangopedza kuishandisa, uye mhedzisiro yacho icharamba ichienderera kwenguva yakareba sekuti caffeine inoramba iri mumuviri wako.

Asi izvi zvinotora nguva yakareba sei chaizvo? Mhinduro yacho inoenderana nezvinhu zvakasiyana.

Inguva yakareba sei zviratidzo zvinopera

Zvinoenderana neAmerican Academy yeSleep Medicine, hafu-yehafi yehafeini inosvika maawa mashanu. Hafu-hupenyu inguva yenguva yainotora kuti huwandu hwechinhu huderedzwe kusvika pahafu yemari yekutanga.

Saka kana iwe wakadya mamirigiramu gumi (mg) eine caffeine, mushure memaawa mashanu, unenge uine 5 mg yekofiine mumuviri wako.

Mhedzisiro kubva kune caffeine inosvika pakakwirira nhanho mukati memaminitsi makumi matatu kusvika makumi matanhatu ekushandisa. Ino ndiyo nguva yaunenge uchinyanya kusangana ne "jittery" mhedzisiro ye caffeine.

Iwe unogona zvakare kuita weti zvakanyanya nekuda kweiyo mvura vhoriyamu iri kumedzwa uye caffeine's nyoro diuretic maitiro.

Iyo imwe hafu ye caffeine yaunoshandisa inogona kugara kwenguva yakareba kupfuura maawa mashanu.

Vanhu vane caffeine sensitivities vanogona kunzwa zviratidzo kwemaawa akati wandei kana kunyangwe mazuva mashoma mushure mekushandisa.

Nekuda kwemhedzisiro yenguva refu ye caffeine, iyo American Academy yeSleep Medicine inokurudzira kuti usazvidya kanenge maawa matanhatu usati warara. Saka kana iwe ukaenda kunorara na10: 00 dzemasikati, iwe unofanirwa kunge uine yako yekupedzisira kofiine pasati papfuura 4:00 pm

Ndezvipi zvekudya uye zvinwiwa zvine caffeine?

Caffeine chinhu chechisikigo chinowanikwa mumhando dzakasiyana dzemiti, kusanganisira kofi necocoa bhinzi, uye mashizha tii.

Kune zvakare mafomu ekugadzira e caffeine ayo anowanzo kuwedzerwa kumasodha uye zvinwiwa zvine simba.

Edza kudzivirira izvi zvekudya uye zvinwiwa, izvo zvinowanzo kuve zvine caffeine, mukati maawa matanhatu yenguva yako yaunofungidzira yekurara:

• nhema uye girini tii
• kofi uye espresso zvinwiwa
• chokoreti
• simba zvinwiwa
• zvinwiwa
• mimwe mishonga yekutengesa iyo ine caffeine, senge Excedrin

Kofi ine decaffeine ine zvishoma zvishoma zvine caffeine, saka kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine.

Caffeine uye kuyamwisa

Kwemakore, nyanzvi dzakaraira vakadzi kuti vashandise kungwarira pavanoshandisa caffeine panguva yekuzvitakura. Izvi zvinokonzerwa nenjodzi yekuparara kana kuremara kuberekwa.

Nepo izvi zvimiro zvisisiri kushanda mushure mekuzvarwa, kuchine zvimwe zvekunyevera zvekutarisa kana uchironga kunwa caffeine iwe paunenge uchiyamwa.

Caffeine inogona kuendeswa kuburikidza nemukaka wemukaka kumwana wako. Iyo Kurume yeDimes inokurudzira kudzora caffeine kunwa kune maviri makapu ekofi pazuva kana iwe uchiyamwa.

Kana iwe ukadya zvimwe zvinhu zvine caffeine mukati mezuva rese, senge soda kana chokoreti, ungangoda kudzora kofi uye zvimwe zvinhu zvine caffeine zvakanyanya.

Kudya zvinopfuura mazana maviri emazana ecaffeine pazuva kunogona kuve nemhedzisiro isingafungidzirwe kumwana wako. Vangave vachinetseka pakurara, uye vanogona kuita kupokana.

Vamwe amai vanocherechedzawo colic uye jitteriness mune vacheche vanoratidzwa kune caffeine. Kunyangwe izvi zvisingatariswe seyakareba nyaya, zviratidzo zvinogona kukonzera kusagadzikana kwemwana wako.

Chinokosha chekuona kuti mwana wako haasangana nemhedzisiro ye caffeine kuronga kunze kwaunoshandisa zvine hungwaru.

Sekureva kweAustralia Breastfeeding Association, mwana wako anogona kudya chinenge chikamu chimwe muzana checaffeine yaunodya kana ukayamwa.

Iyo yepamusoro huwandu inosvika painenge awa rimwe mushure mekunge iwe uine caffeine. Nguva yakanakisa yekuyamwisa mwana wako ndeyekuve usati wanwa chinwiwa chine caffeine kana mukati meawa yekutanga yekumwa zvine caffeine.

Zvakare, sezvo hafu-hupenyu hwe caffeine mumazamu anenge maawa mana, kuyamwisa maawa mana mushure mekudya kwecaffeine kunokurudzirwa zvakare.

Kafeini kubvisa

Kana iwe wajaira kunwa caffeine, unogona kusangana nekurega kana iwe ukarega kuitora.

Sekureva kweAmerican Heart Association, unogona kuona zviratidzo zvekudzoka mukati maawa gumi nemaviri kusvika makumi maviri nemana echinhu chako chekupedzisira chine caffeine. Zviratidzo izvi zvinogona kusanganisira:

• kurwadziwa nemusoro (chiratidzo chinowanzozivikanwa)
• kuora mwoyo
• kushushikana
• hope uye kuneta

Caffeine kubvisa zviratidzo zvinowanzo gadzirisa mukati maawa makumi mana nemasere. Nekudaro, kana iwe wajaira kushandisa yakakura yakawanda, kurega kutonhora turkey kunogona kuita kuti ako ekudzora zviratidzo awedzere.

Nzira yakanakisa yekucheka caffeine kudzikisa huwandu hwaunodya zuva rega rega.

Unogona kungodzora huwandu hwezvigadzirwa zvine caffeine zvaunodya, kana iwe unogona kuchinjanisa zvimwe zvinhu. Semuenzaniso, unogona kuchinjisa imwe kofi pazuva yezve green tea.

Yakawanda sei caffeine iri mukofi netii?

Huwandu hwecaffeine mumukombe wekofi kana tii hunokanganiswa nezvinhu zvakawanda, senge nzira yekubika, mhando yebhinzi kana mashizha etii, uye nzira yaigadziriswa bhinzi kana mashizha.

Chiedza chakaomeswa bhinzi chine caffeine yakawanda pane yakasviba bhinzi bhinzi.

Kune zvakare yakawanda caffeine mukapu yekofi kupfuura mune imwe chete yekushandira espresso. Izvi zvinoreva kuti cappuccino ine 1 ounce ye espresso ine caffeine shoma pane iyo 8-ounce mukombe wekofi.

Pazasi mutsara

Caffeine ingori imwe nzira iwe yaunogona kuwedzera kusvinura uye kurwisa kurara. Nekuda kwemhedzisiro inogona kuitika, unogona kufunga nezve kudzora mashandisiro ako ezuva nezuva kusvika ku 300 mg pazuva. Izvi zvakaenzana makapu matatu ekofi diki, yakagochwa nguva dzose.

Izvo zvakakoshawo kuti utarise dzimwe nzira dzaunogona nazvowo kuwedzera masimba ako esimba pasina caffeine. Chimbofunga zvinotevera zvinogona kubatsira:

• Inwa mvura yakawanda.
• Wana kanokwana maawa manomwe ekurara husiku humwe.
• Dzivisa masikati masikati kana uchikwanisa.
• Idya yakawanda yezvirimwa-zvakavakirwa chikafu, izvo zvinogona kubatsira kupa simba pasina kukuvara kwezvakagadziriswa zvigadzirwa.
• Ita maekisesaizi zuva rega rega, asi kwete padyo padyo nenguva yekurara.

Taura nachiremba wako kana uchigara uchinzwa kuneta. Iwe unogona kunge uine chirwere chisingazivikanwi chekurara.

Zvimwe zvepamamiriro ezvinhu, sekushushikana, zvinogona kukanganisa masimba ako esimba.