Uninzi lwethu luqala usuku lwethu ngekomityi eshushu yekofu okanye ikomityi yeti emnandi, akunjalo? Isinika amandla okuqhubeka nosuku. Kodwa, ukuba unesifo seswekile sohlobo lwesibini, ngaba wakha wacinga ukuba ikomityi yakho oyithandayo yekofu inokuphazamisana nokukwazi kwakho ukulawula amanqanaba eswekile egazini lakho? Makhe sithethe ngale nto ngeenkcukacha ezithe vetshe namhlanje.
I-caffeine iyichaphazela njani imilinganiselo yeswekile egazini?
Izifundo ezininzi zakutshanje zibonise ukuba imizimba yabantu abanesifo seswekile isabela ngendlela eyahlukileyo kwi-caffeine kuneyabantu abasempilweni. Oko kukuthi, xa umntu onesifo seswekile esitya i-caffeine, inokunyusa iswekile yegazi kunye namanqanaba e-insulin.
Kolunye uphando, abantu abanesifo seswekile sohlobo lwesibini banikwa i-250 milligrams (mg) ye-caffeine kwipilisi kunye nesidlo sakusasa nesasemini. Eli nani lifana nokusela iikomityi ezimbini zekofu enamandla kunye nokutya okubini. Iziphumo bezimangalisa kakhulu. Xa kuthelekiswa neentsuku ezingenayo i-caffeine, amanqanaba eswekile egazini labo anyuke ngomyinge we-8% ngosuku abasela ngalo i-caffeine. Akunjalo kuphela, kodwa nesantya apho amanqanaba eswekile anyuka khona emva kwesidlo ngasinye sanda.
Ngamafutshane, xa usela ikofu, amanqanaba eswekile egazini lakho anokunyuka kancinci kunesiqhelo.
Eyona nto iphambili kukuba i-caffeine yekhemikhali ichaphazela indlela umzimba wakho osabela ngayo kwi-hormone ebizwa ngokuba yi-insulin. I-insulin yi-hormone enceda umzimba wethu ukuba uthathe iswekile (i-glucose) kwiiseli zethu ukuze uyiguqule ibe ngamandla. Ifana nesitshixo. Isitshixo esibizwa ngokuba yi-insulin sivula ucango kwiiseli. Kulapho kuphela apho iswekile inokungena khona kwiiseli.
I-caffeine inokunciphisa uvakalelo lwakho kwi-insulin. Oku kuthetha ukuba iiseli zakho aziphenduli kakuhle kwi-insulin njengoko zazisenza ngaphambili. Kufana nesitshixo esikufumanisa kunzima ukuvula ucango. Emva koko, iswekile engena egazini emva kokutya ayifunxwa kakuhle kwiiseli kwaye endaweni yoko ihlala egazini. Oku kwenza umzimba ucinge ukuba ufuna i-insulin engaphezulu, ngoko ke uvelisa i-insulin engaphezulu. Isiphumo kukuba zombini iswekile yegazi kunye namanqanaba e-insulin aphezulu emva kokutya.
Umntu onesifo seswekile sohlobo lwesibini sele engasebenzisi i-insulin ngokufanelekileyo. Ngoko ke emva kokutya, amanqanaba eswekile yegazi lakhe anyuka ngaphezu kwesiqhelo. Xa kongezwa i-caffeine koku, kuba nzima nangakumbi ukubuyisela loo manqanaba aphezulu eswekile egazini kwinqanaba elisempilweni. Ukuba amanqanaba eswekile egazini ahlala ephezulu ixesha elide, kunokunyusa umngcipheko weengxaki zeswekile , ezinje ngokonakala kwemithambo-luvo okanye isifo sentliziyo.
Kutheni i-caffeine inefuthe elinjalo?
Izazinzulu zisafumanisa ukuba kutheni oku kunjalo, kodwa iingcamango zangoku zibonisa ukuba kukho izizathu ezininzi ezinokwenzeka:
- Yonyusa iiHormone zoXinzelelo: I-Caffeine yonyusa amanqanaba eehomoni zoxinzelelo ezifana ne-epinephrine/adrenaline emzimbeni wethu. Ezi hormone zithintela iiseli ekusebenziseni iswekile. Zinokunciphisa nokuveliswa kwe-insulin emzimbeni.
- Ukuthintela i-Adenosine: Imizimba yethu inekhemikhali ebizwa ngokuba yi-adenosine. Le molekyuli ibalulekile ekubeni imizimba yethu yenza i-insulin engakanani kunye nendlela iiseli zethu ezisabela ngayo kuyo. I-caffeine ikwathintela ukusebenza kwale adenosine.
- Ukuphazamiseka kokulala: Sonke siyayazi le nto. I-caffeine eninzi inokwenza kube nzima ukulala. Ukungalali ngomnye unobangela omkhulu wokuncipha kokuziva unesifo se-insulin.
Ingakanani i-caffeine 'egqithisileyo'?
Ngokomyinge, malunga ne-200 milligrams (mg) yecaffeine inokuqala ukuchaphazela amanqanaba eswekile egazini lakho. Oko kuthetha malunga nekomityi enye okanye ezimbini zekofu ebilisiwe kakuhle, okanye iikomityi ezintathu ukuya kwezine zeti emnyama .
Kodwa oku akufani kuye wonke umntu. Abanye abantu banokunyamezela okungaphezulu koko. Abanye banokuchaphazeleka nangakumbi. Oku kuyahluka ngokwezinto ezifana neminyaka yakho kunye nobunzima bomzimba wakho.
Eyona ndlela ingcono yokwazi ngokuqinisekileyo ukuba oku kuyakuchaphazela na kukuthetha nogqirha wakho. Ngengcebiso yakhe, ungenza uvavanyo oluncinci ekhaya.
1. Ngolunye usuku, emva kokusela ikofu/iti yakho yasekuseni njengesiqhelo, linganisa inqanaba leswekile egazini lakho ngeglucometer iiyure ezimbalwa (umz. rhoqo emva kweyure okanye iiyure ezimbini).
2. Kwiintsuku ezimbini okanye ezintathu ezilandelayo, musa ukusela ikofu/iti kusasa kwaye ulinganise amanqanaba eswekile egazini lakho ngendlela efanayo.
Ngokuthelekisa ezi ziphumo zimbini, ungafumana umbono ongcono wokuba i-caffeine iyawachaphazela na amanqanaba eswekile yakho okanye akunjalo.
| Isiselo / Ukutya | Umyinge wokutya i-caffeine (mg) |
|---|---|
| Ikofu Ebilisiwe - indebe e-1 (240ml) | 95 - 165 mg |
| Ikofu Ekhawulezileyo - indebe e-1 (240ml) | 60 - 85 mg |
| Iti emnyama - indebe e-1 (240ml) | 25 - 50 mg |
| Iziselo zeCola - ibhotile e-1 (355ml) | 30 - 40 mg |
| Itshokolethi emnyama - 30 grams | 12 - 25 mg |
Elinye icala lebali malunga nekofu
Kukho elinye icala elimangalisayo kweli bali. Olunye uphando lubonisa ukuba ikofu inokunciphisa umngcipheko wokuba nesifo seswekile kubantu abasempilweni . Isizathu soku kucingelwa ukuba sisixa esiphezulu see-antioxidants kwikofu. Ezi antioxidants zinciphisa ukudumba, okanye ukudumba, emizimbeni yethu. Oku kudumba yinto eyonyusa umngcipheko wokuba nesifo seswekile.
Kodwa khumbula oku. Le nzuzo yeyabantu abasempilweni. Ukuba sele unesifo seswekile, eli bali alisebenzi.
Ukuba sele unesifo seswekile, ibali lahlukile ngokupheleleyo. I-caffeine ekwikomityi yekofu inokwenza kube nzima ukulawula amanqanaba eswekile egazini lakho. Ngoko ke, ukuba ufumanisa ukuba amanqanaba eswekile egazini lakho ayanyuka emva kwekomityi yekofu yakho yasekuseni, kungaba licebo elihle ukutshintshela kwikofu engena-caffeine . Ikofu engena-caffeine ikwanayo ne-caffeine encinci, kodwa ayinampembelelo ingako kwiswekile yegazi lakho okanye amanqanaba e-insulin.
Umyalezo Wokuya Ekhaya
- Ukuba unesifo seswekile sohlobo lwesibini, i-caffeine, efumaneka kwizinto ezifana nekofu neti, inokunyusa amanqanaba eswekile egazini lakho.
- Oku kungenxa yokuba i-caffeine inokunciphisa uvakalelo lwe-insulin emzimbeni.
- Nokuba isixa se-caffeine esifumaneka kwiikomityi ezi-1-2 zekofu sinokwanela ukuba nefuthe.
- Le mpembelelo iyahluka kumntu nomntu. Eyona ndlela ilungileyo yokwazi ukuba ikuchaphazela njani kukujonga amanqanaba eswekile egazini lakho.
- Soloko uthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo, ingakumbi indlela oqhele ngayo ukusela ikofu.
- Ukuba amanqanaba eswekile yakho ayanda emva kwekofu yakho yasekuseni, cinga ngokutshintshela kwikofu engenaso isinongo.
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