I-Cafeine ifuthe njani iiNqanaba zakho zoxinzelelo?
Ngoxa singenakuhlala sicinga ngale ndlela, i-caffeine yilezi ziyobisi. Idla ngokusetyenziswa kwikhofi, itiye, iziphuzo ezithambileyo kunye, kwiiyithinjana ezincinane, i-tsholeta. Ngelixa sibonakala sinobudlelwane bokuthandana kunye nokutya, kukho ukudideka kunye nokuphikisana okufutshane ne-caffeine kungekudala. Ngaba kulungile okanye kuyingozi kuthi? Uphando lubonakala lithetha izinto eziphikisanayo malunga nemiphumo ye-caffeine, ngoko kunceda ukuqonda iingxaki kunye neengxaki.
Nazi izinto ezifunekayo malunga ne-cafeine kunye nezinye iimpendulo ezimangalisa kule mibuzo.
Iimpawu kwiBhunga:
- IiHormones- Unokuziva umphumo we-caffeine kwisistim sakho kwimimiselo embalwa yokuyiphumeza, kwaye ihlala kwindlela yakho kwieyure ezininzi-inomdla ubuncinane obuneeyure ezine ukuya ezintandathu emzimbeni wakho. Ngexa emzimbeni wakho, i-caffeine ithinta ama hormone alandelayo:
- I-Adenosine- Inokuvimbela ukutshatyalaliswa kwe-adenosine, eyancipha umzimba, onokukwenza uzive uqaphele ngexesha elifutshane, kodwa kunokubangela iingxaki zokulala emva koko. (Okunye ngezantsi apha.)
- I-Adrenaline- i- caffeine ijoza i- adrenaline kwindlela yakho, ikunike amandla okwexeshana, kodwa mhlawumbi ukwenze ukhathele kwaye udandatheke kamva. Ukuba uthatha i-cafeine engaphezulu ukulwa nale miphumo, ugqiba ukuchitha usuku kwindawo ephazamisekileyo kwaye unokufumana udidekile kwaye uhamba ebusuku.
- I-Cortisol- Inokwandisa amanqanaba omzimba we- cortisol , "i- hormone yokucindezeleka ", engakhokelela kwiminye imiphumo yempilo evela ekunyweni kwesisindo nokunyameka kwintliziyo nesifo sikashukela.
- I-Dopamine- I-caffeine yandisa ama-dopamine amanqanaba kwindlela yakho, esebenza ngendlela efana ne-amphetamines, enokukwenza uzive kakuhle emva kokuyithatha, kodwa emva kokuba igugile ungaziva 'uphantsi'. Ingakhokelela ekuxhomekeke kwimizimba ngenxa yokuphathwa kwe-dopamine.
Olu tshintsho lwe-caffeine lwenza kwi-physiology yakho lunokuba nemiphumo emihle kunye nemiphumo emibi:
- Ukulala-i- caffeine inokuphazamisa ubuthongo bakho ngokugcina uvuke ixesha elide, ngaloo ndlela unciphisa ubuninzi bokulala, kwaye kukunika ixesha elincinci kwimigangatho yokubuyisela yokulala, okuthatha umlinganiselo kwizinga lakho lokulumka ngosuku olulandelayo kunye nempilo yonke.
Nangona kunjalo, ngokuthakazelisayo, i-caffeine ayichaphazeli izigaba zokulala ngendlela enye ivuselela ngayo, ngoko kukukhetha okungcono kunesantya okanye ezinye izinto 'zokusebenzisa' ukuba ufuna ukuhlala uphapheme.
- Isisindo- Iingcali ezininzi zikholelwa ukuba amanqanaba okwanda kwama-cortisol akhokelela kwiinqwenela ezinamandla zeoli kunye ne-carbohydrates, kwaye ibangela ukuba umzimba ugcine amanxeba esiswini. (Amafutha emathunjini athatha ingozi enkulu yempilo kunezinye iintlobo zeenqatha.) Kwakhona, ukuba amazinga e-cortisol akhulayo akhokelela kwiinqwenelelo ezinamandla zokutya kwe-caffeine, umzimba uhamba kumjikelezo okhokelela kwimpilo embi kakhulu.
Kodwa iindaba ezilungileyo kukuba, i-caffeine ikwazi ukukhawulezisa isantabolism. Kwakhona, kunokunceda umzimba uphuhlise amafutha ngokumalunga ne-30% ngaphezulu ngokufanelekileyo xa uyadla ngaphambi kokuzivocavoca. (Kufuneka usebenzise ukufumana le nzuzo, nangona kunjalo.) Ukongezelela, i-caffeine ingagcina isishukela segazi ephakamileyo, ukushiya uzive ulambile.
- Ukuzivocavoca- Ukuba i-caffeine iphakamisa amanqanaba e-cortisol kunye namanye ama-hormone okwexeshana, emva kokuba i-caffeine igugile, umzimba unokuziva unxinzekile kwaye uvakalelwa ukuxinezeleka ngokuthe ngcipheko.
Kwimeko elungileyo, i-cafeine ifumaneka ukuphucula ukusebenza kunye nokunyamezela xa kungasetyenziswanga. Oku, ukudibene nomphumo wokutshisa amafutha ngexesha lokuzivocavoca, kunokwenjenjalo ukuphucula ukusebenza kunye nokukunceda ukuba ungene kwindawo engcono xa uyithatha ngexesha elifanelekileyo.
Caffeine kunye noxinzelelo
Ngenxa yokuba i-caffeine kunye noxinzelelo zingakhulisa amazinga e-cortisol , ixabiso eliphezulu le-caffeine (okanye uxinzelelo) lunokubangela kwimiphumo emibi yempilo ehambelana namazinga aphakamileyo ase-cortisol (enokufunda ngawo apha ). Ukuba unamazinga aphezulu e-caffeine, unokuvakalelwa kukuba uvakalelwa kakhulu kwaye unqamle, ukushiya unqwenela i-cafeine ukuze uphinde ulale, kubangela ukuba ungalali, uphumelele kwimiphumo yempilo kwaye, ngokwenene, uzive uxinzelelo. Nangona kunjalo, ixabiso elincinci lokumodareyitha liyakwazi ukuphakamisa imizwa yakho kwaye ikunike amandla.
Isigwebo seCaffeine
Ngenxa yeempembelelo ezingalunganga kunye nempilo emihle, i-caffeine ingaba ngumhlobo wakho, kodwa kulawulo olulawulwayo.
Nantsi into omele uyikhumbule malunga ne-caffeine:
- Musa ukuthabatha kakhulu- ngenxa yeengozi zempilo (ngasentla) ezinxulumene namanqanaba aphezulu e-caffeine, kunye nomngcipheko wokuxhomekeke emzimbeni onokuza kunye neekomityi zekhofi okanye ngaphezulu kwimihla ngemihla, kulungile ukunciphisa i-caffeine yakho . (Izimpawu zokurhoxisa zingabandakanywa izifiso, intloko, ukukhathala kunye nentlungu yomzimba.)
- Akukho iCafineine Emva kwe-2 ntambama- Ngenxa yokuba ubuthongo lubalulekile ekusebenzeni kakuhle ngokomzimba, kwaye i-caffeine inokuhlala kwisistim sakho kwiiyure ezili-8 okanye ngaphezulu, kufuneka unqunyulwe okanye unciphise i-caffeine yakho yokudla kwixesha lokuqala losuku ukuqinisekisa ukuba ulala ziphazamisekile.
- Jabulela i-Caffeine Ngomsebenzi Wokwenyama - I-cafeine ibhetele kakhulu phambi kokuzivocavoca-ngaloo ndlela usebenza ngayo kwaye ukuxinwa kweengcinezelo zokuzilolonga kunokukugcina uphilile kwaye uzive unzima kakhulu.