Ukusetshenziswa kwe-Caffeine Kungase Kubangele Ukulala Ukuphumula Nokuthinta Ukuphakama
Ingabe ukuphuza ikhofi kungabangela ukukhula kwezingane noma kwentsha? Ikhofi noma enye ukusetshenziswa kwe-caffeine ithinta ukuphakama? Thola indima ye-slow-wave sleep, ukukhululwa kwe-hormone ukukhululwa, kanye neqiniso elimangazayo nokungaqondakali okuzungezile lo mbono.
Akuyona nje ikhofi - Izinto ezikhuthazayo ze-caffeine
Okokuqala, kubalulekile ukuthi kungabi nje ukusola ikhofi ngemithelela engenzeka ekukhuleni kwabantwana nasebancane.
Esikhathini esidlule, kwakukhona ukukhathazeka ukuthi ikhofi ingathinta ukuxilongwa kwe-calcium nokukhula kwethambo nokulungisa izingane. Abukho ubufakazi bokuthi lokhu kuthinteka ekutheni abantu bangene ematheni. I-caffeine ingase ibe neminye imiphumela, noma kunjalo.
I-caffeine iyishukumisayo. Itholakala ku-soda pop, ikhofi, itiye, iziphuzo zamandla, ne-chocolate enenani elihlukile. Uma idliwe, ine-half-life yamahora angu-4-6. Lokhu kungahlukahluka ngokuyinhloko ngokusekelwe komzimba womuntu nokubekezela kwakhe. Kungabangela ukuqwashisa okukhulu, ukuqwashisa , ukukhathazeka, ukujula, nokushaya inhliziyo. I-caffeine ingase ibe yingozi emazingeni aphakeme kwezinye izingane ngenxa yemiphumela yayo yezinhliziyo. I-caffeine ingathinta kanjani kokubili ukulala nokukhula?
Imithelela Yokulala Ingase Ithinte Ukukhululwa KwamaHormone Ukukhululwa
Ukusetshenziswa kwe-caffeine ekuqaleni kosuku, njengokudla kwasekuseni, cishe kunomphumela omuhle ekubuthweni kwabantwana noma kubantu abadala. Nokho, ukusetshenziswa kamuva (ikakhulukazi emahoreni angaphambi kokulala) kungase kuqale ukuphazamisa ukulala.
Kungabangela inkathazo ilele, ibangele ukuleleka, noma iphuze isikhathi sokulala esifunayo. Lokhu kunganciphisa isikhathi sokulala embhedeni, ukuvimbela isikhathi sokulala esiphelele, futhi kuholele ekutheni ubuthongo bendlala . Imiphumela ebalulekile ingenzeka ezinganeni uma ingahlangabezane nezidingo zabo zokulala.
Ukulala kancane kancane kuyenzeka ikakhulukazi kokuqala kwezintathu zobusuku.
Yilapho ukukhululwa kwe- hormone ukukhululwa futhi leli hormone libucayi ekuthuthukiseni ukuphakama. Ukugwalala ukulala, noma ukulala okuhlukaniswe ngezimo ezinjenge- apnea yokulala noma imilenze yokuphumula , kunganciphisa lokhu kulala okubalulekile. Njengoba ubuthongo obuncishisiwe obuncitshisiwe, ukukhuliswa kwe-hormone encane kungakhululwa futhi ukukhula kwezingane kungathinteka.
Ngakho-ke, ngombono, uma i-caffeine isetshenziswa ngokuhamba kwesikhathi ngosuku engase iholele ekubuneni ukulala, ukunciphisa isikhathi sokulala esiphelele futhi kuncishiswe ukulala kwe-wave-wave, ukuvinjelwa ukukhishwa kwe-hormone yokukhula, nokukhula okunamandla. Ayikho ucwaningo kulezi zenzakalo ezingenzeka, ikakhulukazi ngoba kungabonakali ukwenza izingane zibe mfushane ngokuzibeka ku-caffeine.
Ukuthinta Umthelela Njengoba Ukukhula Kwama-Spurt Kuphela
Kubalulekile ukukhumbula ukuthi i-caffeine, kuhlanganise nekhofi, inemiphumela emifushane. Uma kusetshenziswe ekuqaleni kosuku, ngokulala ngokwanele okutholakala ebusuku ukuze kuhlangabezane nezidingo zokulala, cishe kungenzeka ukuthi kuncane isizathu sokukhathazeka. Kubantu abadala, uma ukukhula kokukhula sekuphelile, impembelelo ekukhuleni ayifanele.
Kungaba ukuhlakanipha ukukhuthaza ukusetshenziswa kwe-caffeine ngokulinganisela phakathi kwezingane kanye nentsha. Njengoba lezi ziphuzo zivame ukungena esikhundleni sobisi futhi zinganciphisa ukungenisa izakhi ezibalulekile, kungcono kakhulu ukugcina ukusetshenziswa njengendlela yokwelapha okhethekile kunokuba kube nokuzijabulisa kwansuku zonke.
Kungase kube khona ukuthi ukuphuza ngokweqile, ukusebenzisa i-caffeine isikhathi eside kungathinta kokubili ukulala nokukhula. Uma ukhathazekile ngekhwalithi empofu noma ukulala ngokwanele, hlola lezi zinkinga ngodokotela wengane yakho noma ochwepheshe bokulala.
> Imithombo:
> I-Higdon JV, i-Frei B. "Ikhofi Nezempilo: Ukubuyekezwa Kokucwaninga Kwamanje Kwabantu." Crit Rev Food Sci Nutr . 2006; 46 (2): 101-23.
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." I-ExpertConsult , umagazini wesi-5, ngo-2011.
> Striegel-Moore RH, Thompson D, Affenito SG, Franko DL, Obarzanek E, Barton BA, Schreiber GB, Daniels SR, Schmidt M, Crawford PB. " Ukufakelwa Kwamabhodlela Asemantombazaneni Aseminyakeni Eyishumi Nambili: I-National Health, Lung, ne-Blood Institute Growth and Health Study." J Pediatr 2006 Feb; 148 (2): 183-7.