Inkomishi yekhofi yokukuvusa ekuseni... Itiye elilula lokukuphumuza kusihlwa... Ingabe lokhu akuyona yini umkhuba obalulekile kubantu abaningi ezweni lethu? Lezi ziphuzo zisinika isiqalo esihle sosuku. Kodwa, uma ungumuntu onesifo sikashukela sohlobo lwesibili, wake wacabanga ukuthi le nkomishi yekhofi othanda ukuyiphuza iyithinta kanjani impilo yakho? Mhlawumbe lo mkhuba wenza kube nzima ukulawula amazinga kashukela egazini lakho. Ake sixoxe ngalokhu ngokujulile.
I-caffeine ithinta kanjani amazinga kashukela egazini lakho?
Ucwaningo lwamuva lubonisa ukuthi imizimba yabantu abanesifo sikashukela isabela ngendlela ehlukile kancane kunabantu abanempilo. Uma umuntu onesifo sikashukela edla i-caffeine, amazinga kashukela egazini kanye ne-insulin yakhe angakhuphuka.
Cabanga ngalokhu: Kokunye ukuhlola, abantu abanesifo sikashukela sohlobo lwesibili banikwa iphilisi le-caffeine elingama-milligram angu-250 kanye nesidlo sasekuseni nesasemini. Lokho cishe kufana nenani le-caffeine ezinkomishini ezimbili zekhofi. Uyazi imiphumela? Amazinga abo kashukela egazini ayephezulu ngo-8% ezinsukwini ezingenayo i-caffeine kunangezinsuku ezingenayo i-caffeine. Babe nokwenyuka okusheshayo kwamazinga kashukela egazini ngemva kokudla ngakunye.
Kalula nje, uma unesifo sikashukela, amazinga kashukela egazini lakho angase abe phezulu kunalokho obekulindelekile ngemva kokuphuza ikhofi.
Lokhu kungenxa yokuthi i-caffeine ithinta indlela imizimba yethu esabela ngayo ku-insulin. I-insulin iyi-hormone emizimbeni yethu. Ifana nesihluthulelo esivula iminyango yamangqamuzana ethu. Yisihluthulelo esivumela ushukela (i-glucose) egazini ukuthi ungene emaselini futhi uguqulwe ube amandla.
I-caffeine inganciphisa ukuzwela kwakho kwe-insulin . Lokhu kusho ukuthi amangqamuzana akho awasabeli kahle ku-insulin njengoba ayevame ukwenza. Lokhu kusho ukuthi umzimba wakho awumunci ushukela egazini lakho ngokushesha ngemva kokudla. Ukuze ubuyisele lokhu, umzimba wakho uqala ukukhiqiza i-insulin eyengeziwe.
Uma unesifo sikashukela sohlobo lwesibili, umzimba wakho awusebenzisi i-insulin ngendlela efanele. Ngakho amazinga kashukela egazini lakho akhuphuka kakhulu kunokujwayelekile ngemva kokudla. I-caffeine yenza kube nzima ngala mazinga kashukela aphezulu egazini ukubuyela ezingeni elinempilo. Uma lokhu kuqhubeka, amazinga kashukela egazini lakho angahlala ephezulu, okwandisa ingozi yakho yezinkinga zesikhathi eside zesifo sikashukela, njengokulimala kwemizwa noma isifo senhliziyo.
Yini ebangela ukuthi i-caffeine ibe nalokhu?
Ososayensi basathola ukuthi kungani lokhu kunjalo, kodwa kunezizathu ezimbalwa eziyinhloko ezitholakale kuze kube manje:
- Ukwanda kwama-hormone okucindezeleka:I-caffeine inyusa amazinga ama-hormone okucindezeleka njenge-epinephrine (eyaziwa nangokuthi i-adrenaline) emizimbeni yethu. La ma-hormone angavimbela amaseli ekumunceni ushukela. Anganciphisa nokukhiqizwa kwe-insulin emzimbeni.
- Ukuvimba i-Adenosine: Umzimba wethu unekhemikhali ebizwa ngokuthi `(Adenosine). Lokhu kudlala indima enkulu ekulawuleni ukuthi umzimba ukhiqiza i-insulin engakanani nokuthi amaseli asabela kanjani kuyo. I-caffeine iphazamisa isenzo se-`(Adenosine).`
- Ukuphazamiseka kokulala: Sonke siyakwazi lokhu. I-caffeine eningi ingenza kube nzima ukulala ebusuku. Ukungalali ngokwanele kungenye yezizathu zokuncipha kokuzwela kwe-insulin.
Ingakanani i-caffeine "eningi kakhulu"?
Kuthiwa cishe amamiligremu angu-200 e-caffeine anele ukuthinta amazinga kashukela egazini lakho. Leli nani lingahluka kuye ngesiphuzo osiphuzayo.
| Isiphuzo | Inani le-Caffeine (Cishe) |
|---|---|
| Ikhofi eliphekiwe kahle (indebe eyodwa) | 95 - 200 mg |
| Itiye Elimnyama (1 indebe) | 40 - 70 mg |
| Iziphuzo ze-Cola (ithini elilodwa) | 30 - 40 mg |
| Ushokoledi Omnyama (amagremu angu-30) | ~20 mg |
Kodwa khumbula, lokhu akuthinti wonke umuntu ngendlela efanayo. Le mpendulo ingahluka kuye ngeminyaka yakho, isisindo, nokuthi uvame ukudla i-caffeine engakanani. Abanye ochwepheshe bathi umuntu ophuza ikhofi nsuku zonke uzogcina esejwayele inani le-caffeine. Kodwa olunye ucwaningo lubonisa ukuthi noma uphuza ikhofi nsuku zonke, amazinga kashukela egazini lakho angakhuphuka njalo uma uliphuza.
Ngakho-ke ngazi kanjani ukuthi lokhu kuyangithinta?
Indlela engcono nephephile yokwenza lokhu ukukhuluma nodokotela wakho . Ngokusekelwe eseluleko sakhe, ungenza isivivinyo esincane.
1. Phuza ikhofi/itiye lakho lasekuseni njengenjwayelo, bese uhlola futhi uqophe amazinga kashukela egazini lakho njalo amahora ambalwa.
2. Ezinsukwini ezimbalwa ezilandelayo, yeka ukuphuza ikhofi/itiye ekuseni ngokuphelele bese uqhubeka nokuhlola nokurekhoda amazinga kashukela egazini lakho.
Ngokuqhathanisa le miphumela emibili, ungaqonda ngokwakho ukuthi i-caffeine iyawuthinta yini umzimba wakho noma cha. Kodwa qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokwenza lokhu.
Ngakho-ke kuthiwani ngezinye izakhiwo zekhofi?
Kukhona olunye uhlangothi lwale ndaba. Ezinye izifundo ziphakamisa ukuthi ukuphuza ikhofi kunganciphisa ingozi yokuthola isifo sikashukela sohlobo 2 esikhathini esizayo. Lokhu bathi kungenxa yokuthi ikhofi licebile ngama -antioxidants . Ama-antioxidants ayizinhlanganisela ezinciphisa ukuvuvukala, inqubo elimaza amangqamuzana emizimbeni yethu futhi iholele ezifweni.
Kodwa-ke, uma usuvele unesifo sikashukela , udinga ukucabangela imiphumela ye-caffeine emazingeni kashukela egazini lakho kunale nzuzo. I-caffeine enkomishini yekhofi ingaphazamisa ukulawula ushukela egazini lakho.
Ngakho-ke uma uthola ukuthi amazinga kashukela egazini lakho ahlala ekhuphuka ngemva kwenkomishi yakho yekhofi ekuseni, ukushintshela kukhofi e-decaf kungaba yindlela enhle. Ikhofi e-decaf iqukethe i-caffeine encane kakhulu, ngakho ayinawo umthelela omkhulu emazingeni kashukela egazini lakho.
Umlayezo Wokuya Nawe Ekhaya
- Uma unesifo sikashukela sohlobo lwesibili, iziphuzo ezine-caffeine njengekhofi netiye zingakhuphula amazinga kashukela egazini lakho.
- Lokhu kungenxa yokuthi i-caffeine iphazamisa ukusebenza kwe-hormone i-insulin.
- Akuwona wonke umuntu osabela ngendlela efanayo ku-caffeine. Iyahlukahluka kuye ngomzimba wakho.
- Indlela engcono kakhulu yokwazi ukuthi i-caffeine iyakuthinta yini ukuhlola amazinga kashukela egazini lakho ngosuku ophuze ngalo i-caffeine nangosuku ongazange uphuze ngalo, njengoba kucebisiwe udokotela wakho.
- Uma i-caffeine ithinta amazinga akho kashukela, ukushintshela eziphuzweni ezingenaso isitashi kungaba yisisombululo esihle.
- Khuluma nodokotela wakho njalo ngokudla kwakho, ikakhulukazi ikhofi netiye.
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