Kuvamile ukuthi intsha ifinyelele iziphuzo zamandla ngaphambi komdlalo webhola lebhola noma ukuphendulela ikhofi ukubasiza ukuba badonse iseshini yokufunda ebusuku. Kodwa, ukuphuza kakhulu i-caffeine kungaba yingozi empilweni yengane.
Kufika ku-400mg we-caffeine ngosuku kubonakala sengathi iphephile kubantu abaningi abanempilo. I-American Academy of Pediatrics incoma ukuthi intsha ye-caffeine isetshenziselwe ukuthi ingabi ngaphezu kuka-100mg we-caffeine ngosuku futhi kunconywa ukuthi izingane ezingaphansi kweminyaka engu-12 zinganikezwa i-caffeine.
Kuyini i-Caffeine?
I-caffeine iyisidakamizwa esivame ukuvela emaqabeni nembewu yezitshalo eziningi. Iphinde ikhiqizwe ngendlela efanele futhi inganezelwa kwezinye iziphuzo nokudla.
I-caffeine ivuselela isimiso sezinzwa esiyinhloko, okwenza kube nokuqapha okukhulu. Abantu abaningi bayithatha ngoba babhekana nokuthuthukiswa kwamandla okwesikhashana kanye nokuphakama kwenhliziyo.
Cishe amaphesenti angu-80 omphakathi womhlaba adla imikhiqizo ye-caffeinated nsuku zonke, kuhlanganise namaphesenti angu-75 ezingane.
Nakuba ukusetshenziswa kokuphuza okunciphisayo kuye kwehla eminyakeni eyishumi edlule, ukusetshenziswa kwe-caffeine kubantu abasha akushintshe. Intsha iphendukela ezithombeni zekhofi nezisetshenziswa ze-caffeine.
Imiphumela yeCafineine
Ukucwaninga nge-caffeine kuqinisekisa ukuthi amancane amakhemikhali e-caffeine angathuthukisa isimo sengqondo nokuqapha, ukwandisa isivinini sokucubungula ulwazi, ukuqwashisa, ukunakwa, kanye nesikhathi sokuphendula. Kodwa iningi locwaningo lwenziwa kubantu abadala, hhayi izingane.
I-caffeine ingabangela imiphumela emibi engadingeki kokubili kwentsha kanye nabantu abadala. Abanye abantu bazwela kakhulu i-caffeine kunezinye futhi inani elincane lingenza imiphumela engadingeki. Nazi imiphumela evame kakhulu yokusetshenziswa kwe-caffeine:
- Ukungalali
- Ukuphumula
- Ukuthukuthela
- Ukushaya kwenhliziyo okusheshayo
- Ukuthuthumela kwemisipha
- Ukwesaba
- Isisu sithukuthele
- Izinsizwa
- Ukubunzima ukugxila
- Ukwanda kwengcindezi yegazi
Imiphumela ye-caffeine ingaqala imizuzu embalwa nje emva kokuyidla. I-caffeine ine-half-life yamahora angaba ngu-5 kuya kweyisithupha, okusho ukuthi kuthatha isikhathi eside ukunciphisa ukuhlushwa egazini lakho ngesigamu.
Izindlela I-Cafeine Impact Intsha Ngokungafani Nabantu abadala
I-caffeine ingase igxeke ukuthuthukiswa kwezingane. Ucwaningo olwenziwe ku- PLOS One lwathola ukuthi amahhashi amancane adle ukulingana okulingana nokulingana kwe-caffeine ezinkomishi ezintathu noma ezine zekhofi ayenciphisa ubuthongo obunzima futhi wehlisa ukuthuthukiswa kobuchopho.
I-caffeine ingaphazamisa ukwakheka kokuxhumana okubalulekile ebuchosheni. Ngesikhathi sobusha, lapho ubuchopho bunama-neural amaningi, i-caffeine ingenza inethiwekhi ingasebenzi kahle.
I-caffeine ithatha umonakalo omkhulu ekuleleleni kwentsha. Wonke ama-milligram angu-10 we-caffeine, umfana oneminyaka engu-13 ubudala, uyadula amathuba akhe okuthola amahora angu-8.5 okulala ngamaphesenti angu-12. Ukulahlwa kwentsha kungathinta imfundo yabo, impilo yengqondo kanye nempilo yangokwenyama.
I-caffeine ingabangela futhi umzimba ukuba ulahlekelwe i-calcium. Ukudla kakhulu i-caffeine kungaholela ekulahlekelweni kwethambo ngokuhamba kwesikhathi. Ukuphuza i-soda noma iziphuzo zamandla esikhundleni sobisi kungabangela nentsha engozini enkulu yokukhula kwe-osteoporosis.
I-caffeine ingase iphinde ikhulise izinkinga zempilo, njengezinkinga zenhliziyo. Kungase futhi kuhlangane nemithi ethile noma izithako.
I-Caffeine Ingathinta Amantombazane Nezingane Amantombazane Ahlukile
Abacwaningi bathole ukuthi i-caffeine ithinta abafana namantombazane ngendlela efanayo ngaphambi kokukhulelwa. Nokho, emva kokukhulelwa, kunezinhlobo ezithile zobulili ngendlela i-caffeine eyithinta ngayo umzimba.
Ngokuvamile, abafana abasha babonisa ukuphendula okukhulu kwe-caffeine kunamantombazane asencane. Ukushaya kwenhliziyo kubantu besilisa kunciphisa okuningi ekuphenduleni i-caffeine uma kuqhathaniswa namantombazane.
Amantombazane abonisa ukunyuka okukhulu kwe-diastolic yegazi kunabesilisa ngemuva kokuphathwa i-caffeine.
Abacwaningi baqhubeka behlola izici zengqondo, umehluko we-hormonal, kanye nezici zengqondo ezingase zilandele ukuhlukana kobulili.
Ingabe Intsha Ingathuthukisa Ukuthembela Kwe-Caffeine?
Abantu abaningi babika ukuthi "banomlutha" we-caffeine ngoba banenkinga yokuyeka noma ukunciphisa ukudla kwabo kwe-caffeine. Abanye abantu bayaqhubeka bewudla noma behlangabezana nemiphumela emibi engokwengqondo noma emzimbeni engadingeki.
Abaphuza njalo be-caffeine bangase babone izimpawu zokuhoxiswa lapho beyeka ukuwudla. Abacwaningi bathole izingane kanye nentsha ingase ikwazi ukuhoxiswa amahora angu-12 kuya kwangu-24 ngemuva kokuyeka ukudla i-caffeine.
Izimpawu zokushiya ziyahlukahluka. Izimpawu ezijwayelekile zokuhoxisa zihlanganisa:
- Izinwele
- Ukukhathala
- Ukulala
- Inkinga igxila
- Kunzima ukuqedela imisebenzi
- Ukuthukuthela
- Ukucindezeleka
- Ukukhathazeka
- Izimpawu ezinjenge-Flu (izinambuzane / ukuhlanza, imisipha yamafutha, iziphepho ezishisayo nezanda)
- Ukukhubazeka kokusebenza kwengqondo nokusebenza kwengqondo
Imithombo evamile yeCafeineyine for Teens
Nansi eminye imithombo evame kakhulu ye-caffeine evusa intsha:
- I-Peach Snapple - 42mg (ama-ounces angu-16)
- I-Monster Energy Drink - 160mg (ama-ounces angu-16)
- I-Starbucks Frappuccino - 115mg (9.5 ama-ounces)
- Intaba yezintaba - 54mg (ama-ounces angu-12)
- Ikhofi esheshayo - 31mg (1 tsp)
- I-Brewed Coffee - i-95-200mg (ama-ounces angu-8)
- I-Tea ye-Iced - i-26mg (ama-ounces angu-8)
Ngenkathi abantu abaningi beyazi ikhofi neziphuzo ezithile ezithambile ziqukethe i-caffeine, kunezinto ezibonakala zingekho ngaphansi kwezingane zokubeletha kanye nezingane okufanele ziqaphele, kufaka phakathi:
- Ushokoledi omnyama - 18mg ngamunye (1.45 ounces)
- I-Clif Bar I-Peanut Toffee Buzz - 50mg (ama-ounces amabili)
- Iqoqo elimnandi - 3-13mg (ama-ounces angu-8)
- I-Dannon All-Natural Yogurt Yamafutha - ama-30mg (ama-ounces ayisithupha)
- I-Vitamin Water Energy - ama-50mg (ama-ounces amabili)
Ingabe Intsha Kufanele Isebenzise Amandla Okuphuza Amandla?
I-American Academy of Pediatrics ithathe indawo ecacile ngeziphuzo zamandla-ayinayo indawo ekudleni kwezingane kanye nentsha.
Naphezu kwesixwayiso, cishe amaphesenti angu-50 entsha asebenzisa iziphuzo zamandla futhi amaphesenti angu-31 adla i-caffeine njalo.
Kodwa abanye abazali badibanisa iziphuzo zamandla ngeziphuzo zezemidlalo. Futhi zikhuthaza izingane zabo ukuba ziphuze.
Izinkampani zokuphuza amandla ukudala amaphakheji namalebula akhuthaza izethameli ezincane. Futhi bavame ukuxhasa izenzakalo ezingase zikhawuleze kwentsha, njengemicimbi ethandwa kakhulu ye-snowboarding.
Noma kunjalo, isiphuzo esisodwa seziphuzo ezinamandla singaqukatha cishe ama-500mg we-caffeine, okulingana namathini angama-soda angu-14.
Iziphuzo zamandla nazo ziqukethe ezinye izinto ezingaba zingempilo ezinganeni. I-Guarana itholakala esitshalweni esitholakala eNingizimu Melika. Nakuba iqukethe i-caffeine, ngokuvamile ayifakiwe ku-caffeine tally.
Iziphuzo zamandla ngokuvamile ziqukethe amino acid, amavithamini, nezithasiselo. Imiphumela yalezi zinto aziwa kakhulu. Kodwa intsha eningi iphutha ngokukholelwa ukuthi iziphuzo zamandla ziyizinto eziphilile ezingokwenyama.
Ukudla ngokweqile kwe-Caffeine no-Toxicity
Kube khona imibiko yabantu-ngokuvamile intsha kanye nabantu abadala-ukudlula phezu kwe-caffeine. Ukuhlukunyezwa Kwemithi kanye Nokuphathwa Kwezinkonzo Zempilo Yengqondo kubika ukuvakashelwa kwamakamelo okuphuthumayo kuka-13 000 ngo-2009 kwakuhlanganiswa neziphuzo zamandla.
Ngezinye izikhathi, uketshezi lwe-caffeine uyingozi.
Yilokho okwenzeka ngo-Logan Stiner, umfundi wesifunda esiphakeme wase-Ohio, owahlukunyezwa inhliziyo futhi waqothuka ngemuva kokusebenzisa i-caffeine ephuzile. Odokotela bakhetha ukuthi wathatha okungaphezu kwe-isipuni se-powder, okwakuyizikhathi ezingu-16 umthamo ophakanyisiwe.
I-caffeine powder ivame ukudayiswa njenge-supplement supplement futhi ayilawulwa yi-FDA. Kuvame ukutholakala ukuthenga ku-intanethi.
Kube nokunye okunye okushona okuhlobene nokudlula ngokweqile kwe-caffeine. Uphenyo lwe-New York Times ngo-2012 lithole okungenani abafa abangu-13 abahlanganiswe neziphuzo zamandla.
Indlela Yokukhuthaza Intsha Yakho Ukunciphisa I-Caffeine
Awukwazi ukulawula zonke izinto ingane yakho ekhetha ukudla nokuphuza uma ungekho. Kodwa, ungathatha izinyathelo zokumkhuthaza ukuba akhe imikhuba enempilo futhi anciphise ukusetshenziswa kwakhe kwe-caffeine. Nazi ezinye izinyathelo ongazithatha ukuze ufundise ingane yakho nge-caffeine futhi ugcine ukusetshenziswa kwayo okungenani:
- Phuza amanzi nobisi . Ungafaki i-friji ngeziphuzo ezithambile futhi ungathengi ama-teas, iziphuzo zamandla, nezinye iziphuzo nge-caffeine eminingi. Esikhundleni salokho, kwenze kube umkhuba wonke umuntu emndenini ukuphuza amanzi kanye nobisi obuncane.
- Zifundise ukuthi i-caffeine yakho ishisa kangakanani. Amalebula okunomsoco awabhalisanga ukuthi i-caffeine engakanani umkhiqizo uqukethe. Kodwa, kuzobekwa kuhlu kuhlu lwenzitha. Uma uthola izinto ingane yakho edlayo iqukethe i-caffeine, ukusesha kwe-intanethi okusheshayo kuzokusiza ukuthi uthole ukuthi mangaki ama-milligram esesidlweni noma esiphuzweni.
- Khuluma ngempilo enhle. Iziphuzo eziningi ze-caffeinated ziqukethe ushukela oluningi, okungabangela ukukhuluphala nokubola kwamazinyo. Ngakho ukunciphisa i-caffeine kungaba ngcono kuwe impilo yakho yonke yezingane. Qinisekisa ukuthi ingane yakho iyazi ukuthi iziphuzo ze-energy kanye nama-teas-sweetened ayinhle kuye.
- Yiba isibonelo esihle . Uma uphendukela ikhofi ukukusiza ukuthi usebenze, noma uhlehlisa isiphuzo sokuphuza ngaphambi kokuba uphume ebusuku edolobheni, ingane yakho ingakhula ikholwe ukuthi iyinto evamile yokuphila kwabantu abadala. Futhi lokho kungamenza ahlakulele imikhuba emibi.
- Khuluma nengane yakho ngezingozi ze-caffeine . Khuluma nengane yakho mayelana nezingozi ze-caffeine ngendlela efanayo yokuxoxa ngezidakamizwa noma utshwala. Qaphela ingane yakho ukuthi ukudla okuningi kungabangela izinkinga ezinkulu.
- Nciphisa i-caffeine ntambama nakusihlwa . Ukuphuza i-Frappuccino emva kwesikole noma i-soda emva kokusebenza kwe-basketball kungenza ingane yakho ibe yingxenye yesigamu ebusuku. Uma ezophuza okuthile nge-caffeine kuwo, qiniseka ukuthi kusenesikhathi kusasa.
- Qaphela ukuthi ingane yakho idla i-caffeine eminingi . Uma ingane yakho ingumlutha noma inenkathazo yokulala, uphenye lokho ayekudla nokuphuza.
- Siza ingane yakho ibuyele emuva . Uma ingane yakho ingadla i-caffeine engaphezulu kunalokho okufanele iyenze, msize abuyele emuva. Qaphela ukuthi angase ahlangabezane nezimpawu eziphuthumayo zokuhoxiswa uma ngokungazelelwe anike i-caffeine ngokuphelele.
> Imithombo:
> Izimpendulo zenhliziyo ngeCafeine ngeGender and Pubertal Stage. Izingane zokwelapha . 2014; 134 (1).
> Lodato F, Araújo J, Barros H, et al. Ukudla kwe-caffeine kunciphisa isikhathi sokulala ezinganeni. Ucwaningo Lokudla . 2013; 33 (9): 726-732.
> Olini N, Kurth S, Huber R. Imiphumela yeCaffeine ku-Sleep and Marker Maturational in the Rat. PLoS ONE . 2013; 8 (9).
> Iziphuzo Zezemidlalo Neziphuzo Zezikhali Zezingane Nezingane Ezitholakalayo: Ingabe Ziyakufanelekile? Izingane zokwelapha . 2011; 127 (6): 1182-1189.
> Amathrendi we-Caffeine Intake Phakathi Kwezingane Zase-US kanye Nezingane Ezitholakalayo. Izingane zokwelapha . 2014; 133 (3).