Ikomityi yekofu yokukuvusa kusasa... Iti elula yokukuphumza ngokuhlwa... Ngaba le ayisiyonto ibalulekileyo kubantu abaninzi kwilizwe lethu? Ezi ziselo zisinika isiqalo esihle sosuku. Kodwa, ukuba ungumntu onesifo seswekile sohlobo lwesibini, ngaba wakha wacinga ngendlela le komityi yekofu othanda ukuyisela echaphazela ngayo impilo yakho? Mhlawumbi le mkhuba yenza kube nzima ukulawula amanqanaba eswekile egazini lakho. Makhe sithethe ngokunzulu ngale nto.
I-caffeine iyichaphazela njani imilinganiselo yeswekile egazini lakho?
Uphando lwakutshanje lubonisa ukuba imizimba yabantu abanesifo seswekile isabela ngendlela eyahlukileyo kwi-caffeine kuneyabantu abasempilweni. Xa umntu onesifo seswekile esitya i-caffeine, iswekile yegazi lakhe kunye namanqanaba e-insulin anokunyuka.
Cinga ngoku: Kolunye uphando, abantu abanesifo seswekile sohlobo lwesibini banikwa ipilisi yecaffeine eyi-250-milligram kunye nesidlo sakusasa nesasemini. Oko kumalunga nobungakanani becaffeine kwiikomityi ezimbini zekofu. Ngaba uyazi iziphumo? Amanqanaba abo eswekile egazini ayephezulu nge-8% kwiintsuku ezingenayo icaffeine kunangeentsuku ezingenayo icaffeine. Babekwanokunyuka ngokukhawuleza kwamanqanaba eswekile egazini emva kwesidlo ngasinye.
Ngamafutshane, ukuba unesifo seswekile, amanqanaba eswekile egazini lakho anokuba phezulu kunokuba bekulindelwe emva kokuba usele ikofu.
Oku kungenxa yokuba i-caffeine ichaphazela indlela imizimba yethu esabela ngayo kwi-insulin. I-insulin yi-hormone emizimbeni yethu. Ifana nesitshixo esivula iingcango zeeseli zethu. Sisitshixo esivumela iswekile (i-glucose) egazini ukuba ingene kwiiseli ize iguqulwe ibe ngamandla.
I-caffeine inokunciphisa uvakalelo lwakho kwi-insulin . Oku kuthetha ukuba iiseli zakho aziphenduli kakuhle kwi-insulin njengoko bezisenza ngaphambili. Oku kuthetha ukuba umzimba wakho awufunxi iswekile egazini lakho ngokukhawuleza emva kokutya. Ukuze ubuyisele oku, umzimba wakho uqala ukuvelisa i-insulin engakumbi.
Ukuba unesifo seswekile sohlobo lwesibini, umzimba wakho sele ungasebenzisi i-insulin ngokufanelekileyo. Ngoko ke amanqanaba eswekile egazini lakho anyuka ngaphezu kwesiqhelo emva kokutya. I-caffeine yenza kube nzima ukuba la manqanaba aphezulu eswekile egazini abuyele kwinqanaba elisempilweni. Ukuba oku kuyaqhubeka, amanqanaba eswekile egazini lakho anokuhlala ephezulu, nto leyo eyandisa umngcipheko wakho weengxaki zeswekile zexesha elide, njengomonakalo wemithambo-luvo okanye isifo sentliziyo.
Yintoni ebangela ukuba i-caffeine ibe nale mpembelelo?
Izazinzulu zisafumanisa ukuba kutheni oku kunjalo, kodwa kukho izizathu ezimbalwa eziphambili eziye zachongwa ukuza kuthi ga ngoku:
- Ukwanda kweeHormone zoXinzelelo:I-caffeine yonyusa amanqanaba ee-hormone zoxinzelelo ezifana ne-epinephrine (ekwaziwa ngokuba yi-adrenaline) emizimbeni yethu. Ezi hormone zinokuthintela iiseli ekufunxeni iswekile. Zinokunciphisa nokuveliswa kwe-insulin emzimbeni.
- Ukuthintela i-Adenosine: Umzimba wethu unekhemikhali ebizwa ngokuba yi-`(Adenosine). Oku kudlala indima enkulu ekulawuleni ubungakanani be-insulin eveliswa ngumzimba kunye nendlela iiseli ezisabela ngayo kuyo. I-caffeine iphazamisana nesenzo se-`(Adenosine).`
- Ukuphazamiseka kokulala: Sonke siyayazi le nto. I-caffeine eninzi inokwenza kube nzima ukulala ebusuku. Ukungalali ngokwaneleyo yenye yezizathu zokunciphisa uvakalelo lwe-insulin.
Ingakanani i-caffeine "eninzi kakhulu"?
Kuthiwa malunga ne-200 milligrams yecaffeine yanele ukuchaphazela amanqanaba eswekile egazini lakho. Eli nani linokwahluka ngokuxhomekeke kwisiselo osiselayo.
| Isiselo | Isixa seCaffeine (Malunga) |
|---|---|
| Ikofu ebilisiwe kakuhle (ikomityi e-1) | 95 - 200 mg |
| Iti emnyama (indebe e-1) | 40 - 70 mg |
| Iziselo zeCola (ithini e-1) | 30 - 40 mg |
| Itshokholethi emnyama (30 grams) | ~20 mg |
Kodwa khumbula, oku akuchaphazeli wonke umntu ngokufanayo. Le mpendulo inokwahluka ngokuxhomekeke kwiminyaka yakho, ubunzima, kunye nokuba udla ngokusela i-caffeine engakanani. Ezinye iingcali zithi umntu osela ikofu imihla ngemihla ekugqibeleni uya kuqhelana nobungakanani be-caffeine. Kodwa olunye uphando lubonisa ukuba nokuba usela ikofu yonke imihla, amanqanaba eswekile egazini lakho anokunyuka ngalo lonke ixesha uyisela.
Ngoko ke ndingazi njani ukuba oku kuyandichaphazela?
Eyona ndlela ilungileyo nekhuselekileyo yokwenza oku kukuthetha nogqirha wakho . Ngokusekelwe kwicebiso lakhe, ungenza uvavanyo oluncinci.
1. Sela ikofu/iti yakho yasekuseni njengesiqhelo, kwaye ujonge kwaye urekhode amanqanaba eswekile egazini lakho rhoqo kangangeeyure ezimbalwa.
2. Kwiintsuku ezimbalwa ezizayo, yeka ukusela ikofu/iti kusasa ngokupheleleyo kwaye uqhubeke nokujonga nokurekhoda amanqanaba eswekile egazini lakho.
Ngokuthelekisa ezi ziphumo zimbini, unokuziqonda ngokwakho ukuba i-caffeine ichaphazela umzimba wakho okanye ayiwuchaphazeli. Kodwa qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba wenze oku.
Kuthekani ke ngezinye iimpawu zekofu?
Kukho elinye icala kweli bali. Ezinye izifundo zibonisa ukuba ukusela ikofu kunokunciphisa umngcipheko wokuba nesifo seswekile sohlobo lwesibini kwixesha elizayo. Bathi oku kungenxa yokuba ikofu ityebile kwii -antioxidants . Ii-antioxidants ziikhompawundi ezinciphisa ukudumba, inkqubo eyonakalisa iiseli emizimbeni yethu kwaye ikhokelele kwizifo.
Nangona kunjalo, ukuba sele unesifo seswekile , kufuneka ucinge ngemiphumo yecaffeine kumanqanaba eswekile egazini lakho endaweni yokuqwalasela le nzuzo. Icaffeine ekwikomityi yekofu inokuphazamisana nolawulo lweswekile egazini lakho.
Ngoko ke ukuba ufumanisa ukuba amanqanaba eswekile egazini lakho ahlala enyuka emva kwekofu yakho yasekuseni, ukutshintshela kwikofu ecociweyo kungaba lukhetho olufanelekileyo. Ikofu ecociweyo ayinayo i-caffeine eninzi, ngoko ke ayinampembelelo ingako kumanqanaba eswekile egazini lakho.
Umyalezo Wokuya Ekhaya
- Ukuba unesifo seswekile sohlobo lwesibini, iziselo ezine-caffeine ezifana nekofu neti zinokunyusa amanqanaba eswekile egazini lakho.
- Oku kungenxa yokuba i-caffeine iphazamisana nokusebenza kwe-hormone ye-insulin.
- Asinguye wonke umntu osabela ngendlela efanayo kwi-caffeine. Iyahluka ngokuxhomekeke emzimbeni wakho.
- Eyona ndlela ilungileyo yokwazi ukuba i-caffeine iyakuchaphazela na kukuvavanya amanqanaba eswekile egazini lakho ngosuku osele ngalo i-caffeine nangosuku ongazange usele ngalo, njengoko ugqirha wakho ekucebisile.
- Ukuba i-caffeine ichaphazela amanqanaba akho eswekile, ukutshintshela kwiziselo ezingenaso isixa esifanelekileyo kungaba sisisombululo esilungileyo.
- Soloko uthetha nogqirha wakho malunga nokutya kwakho, ingakumbi ukusela ikofu neti.
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