Uninzi lwethu luxhomekeke kwindebe yethu yakusasa ye kofu (okanye iti) ukusenza sihambe, kangangokuba sikweqe oku Isiko elinekofuine ingenza usuku lonke luzive ngathi lurhuqa, kwaye nathi ngalo. Nokuba uyayonwabela ikofu emnyama yemihla ngemihla, iced latte, iti eluhlaza, iti, okanye enye into, amathuba okuba kukho isiselo ongenakucinga ngokuqala kwakho kusasa ngaphandle.
Ngelixa kukho iitoni zezifundo ezixoxa ngeziphumo ezinokubakho zecaffeine (ezinje nge Olu phando lwenziwe nguSergi Ferré kwiZiko leSizwe lokuSetyenziswa gwenxa kweziyobisi), kukwakho iziphumo ezipapashiweyo kwiindawo ezinje UJohn Hopkins ezibonisa iziphumo ezilungileyo nezisempilweni ezivela kwiziselo ezithile ze-caffeine. Abanye abantu bafumanisa ukuba ikofu ibenza ukuba babe jittery kwaye bakhethe ukhetho oluncinci lwe-caffeine, enje ngeti eluhlaza, kodwa ungakanani umahluko okhoyo kumxholo wecaffeine yekofu ngokuchasene neti eluhlaza?
Yimalini icaffeine ekwindebe yesiqhelo yeti eluhlaza?
Ngelixa kunokubonakala ngathi ngumxholo wecaffeine kwi iti eluhlaza ifana kakhulu kwiimpawu ezahlukeneyo, eneneni iyahluka ngokuxhomekeka kwizinto ezininzi. Iti eluhlaza ihlala iqulethe icaffeine encinci kunenye iti ene-caffeine, enje ngombala omnyama kunye ne-oolong, kodwa iyahluka kakhulu. Ngoku ka Ukutya i-Spruce , 'Iti eluhlaza inokuqulatha naphi na ukusuka kwi-12 mg ye-caffeine ukuya kwi-75 mg ye-caffeine, okanye nangaphezulu kwezinye iintlobo zeti eluhlaza kunye nezinye iti eluhlaza eluhlaza.' Oku kusekwe kwindlela ekwenziwa ngayo iti, luhlobo luni lweti eluhlaza, nokuba idityanisiwe okanye hayi, kunye nezinye izinto.
Impendulo emfutshane, ngokwe-Spruce Eats, kukuba ikomityi eqhelekileyo yeti eluhlaza iqulethe 'malunga ne-25 milligrams ye-caffeine nge-8-ounce.' Xa kuthelekiswa nezinye iziselo ezine-caffeine, eli lixabiso liphantsi, kodwa isephikisana nenkolelo eqhelekileyo yokuba iti eluhlaza inecaffeine encinci.
Yimalini ikhafeyini ekwindebe yekofu eqhelekileyo?
Akusiyo imfihlo ukuba ikofu sisililo esingcwele sotywala; Ukuxhaphaka kwesi siselo simnandi kububungqina bokuba siyathandwa kwihlabathi liphela. Ngelixa iindlela zokusela kunye nokusetyenziswa zishluka phakathi kwamazwe, inyani inye ihlala ifana: abantu bayayithanda ikofu ( Reuters ithi ama-64% abantu baseMelika basela yonke imihla!). Ke ingakanani icaffeine esiyithathayo xa siphunga ijoe yethu yakusasa?
Ngoku ka Ikliniki yaseMayo , Kuxhomekeke kwindlela eyenziwe ngayo ikofu. Ikofu e-Brewed iqulathe malunga nee-milligram ezingama-96 zecaffeine ngeyunce ezisibhozo zisebenza (malunga nekomityi enye). I-espresso (malunga ne-ounce) idla ngokuba ne-milligram ezingama-64, ngelixa ii-ounces ezisibhozo zekhofi ekhutshwe ngokukhawuleza ine-milligram ezingama-62. Ukuba uphosa umva iikomityi ezimbalwa zekofu eyenziweyo ngosuku, kunokwenzeka ukuba udla ngaphezulu kwe-200 yeekhofiine. Oku kucace gca ukuba liphezulu kakhulu kunenqanaba lecaffeine efumaneka kwikomityi yeti eluhlaza, ke ukuba uzama ukunciphisa icaffeine, inokuba licebo elilungileyo ukutshintsha ikomityi yesibini okanye yesithathu yekofu yekomityi yeti eluhlaza endaweni yoko.
Ngaba icaffeine evela kwiti eluhlaza ilunge ngaphezu kwekofu?
Ngelixa enye ingekho ngcono kunenye, kukho umahluko kwindlela abanye abantu abanokuziva ngayo xa besebenzisa icaffeine evela kwiti eluhlaza ngokuchasene nekofu. I-L-theanine, i-amino acid ngokwendalo ekhoyo etiyeni, yaziwa njengechaphazela ingqondo, yonyusa iimvakalelo zokuzola kunye nokuphaphama, ngokophando Ijenali yeAsia Pacific yoNyango lweKlinikhi . Olu phononongo lilinganise iziphumo kwimisebenzi yengqondo kubathathi-nxaxheba. Banike inani elifanayo le-L-theanine kubathathi-nxaxheba abaya kufunyanwa ekunikezelweni kweti eluhlaza. Abo batya i-L-theanine babenemisebenzi engaphezulu ye-alpha yengqondo, ebonisa imeko ezolileyo, ephaphileyo yengqondo.
Isifundo se-2018 esenziwe ngu IYunivesithi yaseCambridge iphonononga umanyano phakathi kwecaffeine kunye noxinzelelo olonyukayo, ichaza ukuba inokuba 'nefuthe ekwandiseni uxinzelelo kunye nokuphazamiseka kokulala.' Ukuba uyayonwabela icaffeine kodwa uyifumane ngamanye amaxesha inyusa iimvakalelo zoxinzelelo, ukutshintshela kwiti eluhlaza kunokukunceda ube neemvakalelo zokuphaphama ngengqondo ngelixa usebenzisa inani elincinci lecaffeine kwinkqubo. Oko kuthethiweyo, abukho ubungqina bokuba kukho umahluko phakathi kwe-caffeine efumaneka kweti xa ithelekiswa naleyo ikofu.
Zithini izibonelelo zempilo zazo zombini?
Kukho iitoni zezibonelelo zempilo ezifumanekayo kuzo zombini ikofu nakwiti eluhlaza. Ngoku ka Ukupapashwa kwezeMpilo eHarvard , Ukusetyenziswa kwekofu ngokumodareyitha kubonisiwe ukunciphisa umngcipheko wohlobo lweswekile 2, umhlaza wesibeleko kunye nomhlaza wesibindi, kunye nesifo i-Alzheimer's. Ngophando luka-2015 olupapashwe kwi Ukujikeleza Ikwanciphisa umngcipheko wokufa ngenxa yesifo sentliziyo okanye semithambo-luvo.
Eyona nto iphambili iti eluhlaza eye yanxulunyaniswa nothintelo lwezifo yi-Epigallocatechin-3-gallate (EGCG), efundelwe iziphumo zayo zokhuselo kwisifo sentliziyo kunye nomhlaza (nge NCCIH ). Ijenali Uluvo lwangoku kunyango lweklinikhi lwezeMpilo kunye noKhathalelo lweMetabolic ifumanise ukuba ukusetyenziswa kweti eluhlaza 'kunxulunyaniswa nemingcipheko yokuncipha kwesifo, isifo seswekile kunye noxinzelelo, kunye nokuphuculwa kweswekile, icholesterol, ukutyeba kakhulu esiswini kunye noxinzelelo lwegazi.' Zombini zinoluhlu oluninzi lwezibonelelo zempilo yethu, ke unokuziva ungcono kancinci malunga nendebe yakho yakusasa usazi ukuba yenza okungakumbi emzimbeni wakho kunokukuvusa.
Ngaba bukhona ubungozi ekuseleni kakhulu?
Ngelixa zombini iti eluhlaza kunye nekofu zikhuselekile kwaye zisempilweni ukuba zingatyiwa ngokumodareyitha, kukho umda kuyo yonke into. Kuninzi kakhulu into enhle, njengoko ilizwi lihamba. Kudliwanondlebe kunye Byrdie , UJennifer Maeng, MS, RD, CDN, CNSC, ucacisa ukuba iti eluhlaza inezixa eziphezulu ze-EGCG (ekwabizwa ngokuba ziikatekini) kunye neetanini. 'Iitannins ezininzi ezivela kwiti eluhlaza zinokunciphisa ukufunxeka kwentsimbi emzimbeni wakho kwaye zikhokelele ekusweleni kwentsimbi,' uyachaza. Kwesinye isihlandlo, intombazana eneminyaka eli-16 ubudala yasela iti eluhlaza kakhulu kwaye 'yavelisa imeko eyaziwa ngokuba yi-herbal hepatotoxicity, eyenzekayo xa amayeza amaninzi okanye izongezo zifakwa, oko ke kukhokelela kwi-hepatitis-indened hepatitis' (nge-Byrdie) .
Nangona kungekho micimbi enxulumene nekhofi ngokukodwa, ukutya kakhulu i-caffeine (ngokuqhelekileyo evela kwikhofi) ayiyiyo ingcinga efanelekileyo. Ngoku ka Ikliniki yaseMayo , Abantu abadala banokutya ngokukhuselekileyo malunga nee-milligram ezingama-caffeine mihla le. Inye into ekufuneka uyiphephe yicaffeine eyimpuphu, ethi iMayo Clinic ithi iyenziwe icaffeine 'inokubangela iingxaki zempilo kunye nokufa.' Nangona kunjalo ufumana i-buzz yakho, kungcono ukudlala kwicala elikhuselekileyo kwaye ungadluli kuyo.
