Iningi lethu liqala usuku lwethu ngenkomishi yekhofi eshisayo noma inkomishi yetiye elimnandi, akunjalo? Kusinika amandla amancane okuqhubeka nosuku. Kodwa, uma unesifo sikashukela sohlobo lwesibili, wake wacabanga ukuthi inkomishi yekhofi oyithandayo ingaphazamisa ikhono lakho lokulawula amazinga kashukela egazini lakho? Ake sixoxe ngalokhu ngemininingwane ethe xaxa namuhla.
I-caffeine ithinta kanjani amazinga kashukela egazini?
Izifundo eziningana zakamuva zikhombisile ukuthi imizimba yabantu abanesifo sikashukela isabela ngendlela ehlukile kunabantu abanempilo. Okusho ukuthi, uma umuntu onesifo sikashukela edla i-caffeine, ingakhuphula amazinga kashukela egazini kanye ne-insulin.
Kokunye ukuhlola, abantu abanesifo sikashukela sohlobo lwesibili banikwa ama-milligram angu-250 (mg) e-caffeine ephilisini kanye nesidlo sasekuseni nesasemini. Lokhu kufana nokuphuza izinkomishi ezimbili zekhofi enamandla kanye nokudla okubili. Imiphumela yayimangalisa kakhulu. Uma kuqhathaniswa nezinsuku ezingenayo i-caffeine, amazinga abo kashukela egazini akhuphuke ngesilinganiso esingaba ngu-8% ngosuku abaphuza ngalo i-caffeine. Akukhona lokho kuphela, kodwa nezinga amazinga kashukela akhuphuka ngalo ngemva kokudla ngakunye nalo lakhuphuka.
Kalula nje, uma uphuza ikhofi, amazinga kashukela egazini lakho cishe azokhuphuka kancane kunokujwayelekile.
Isizathu esiyinhloko salokhu ukuthi i-caffeine yamakhemikhali ithinta indlela umzimba wakho osabela ngayo ku-hormone ebizwa ngokuthi i-insulin. I-insulin iyi-hormone esiza umzimba wethu ukuthi uthathe ushukela (glucose) ungene emaselini ethu ukuze uwuguqule ube amandla. Kufana nesihluthulelo. Isihluthulelo esibizwa ngokuthi i-insulin sivula umnyango emaselini. Kungaleso sikhathi kuphela lapho ushukela ungangena khona emaselini.
I-caffeine inganciphisa ukuzwela kwakho kwe-insulin. Lokhu kusho ukuthi amangqamuzana akho awasabeli kahle ku-insulin njengoba ayevame ukwenza. Kufana nesihluthulelo esikuthola kunzima ukuvula umnyango. Ngemuva kwalokho, ushukela ongena egazini ngemva kokudla awumuncwa kahle emaselini futhi esikhundleni salokho uhlala egazini. Lokhu kwenza umzimba ucabange ukuthi udinga i-insulin eningi, ngakho-ke ukhiqiza i-insulin eningi. Umphumela uba ukuthi amazinga kashukela egazini kanye ne-insulin aphezulu ngemva kokudla.
Umuntu onesifo sikashukela sohlobo lwesibili akasebenzisi i-insulin ngendlela efanele. Ngakho-ke ngemva kokudla, amazinga kashukela egazini lakhe akhuphuka kakhulu kunokuvamile. Uma i-caffeine ingezwa kulokhu, kuba nzima nakakhulu ukwehlisa lawo mazinga kashukela egazini abe sezingeni elinempilo. Uma amazinga kashukela egazini ehlala ephakeme isikhathi eside, kungandisa ingozi yezinkinga zesifo sikashukela , njengokulimala kwemizwa noma isifo senhliziyo.
Kungani i-caffeine inalo mphumela?
Ososayensi basathola ukuthi kungani lokhu kunjalo, kodwa imibono yamanje iphakamisa ukuthi kunezizathu eziningana ezingaba khona:
- Kwandisa Ama-hormone Okucindezeleka: I-caffeine yandisa amazinga ama-hormone okucindezeleka njenge-epinephrine/adrenaline emzimbeni wethu. La ma-hormone avimbela amaseli ekusebenziseni ushukela. Anganciphisa nokukhiqizwa kwe-insulin emzimbeni.
- Ukuvimba i-Adenosine: Imizimba yethu inekhemikhali ebizwa ngokuthi i-adenosine. Le molekyuli ibalulekile ekutheni imizimba yethu yenza i-insulin engakanani nokuthi amaseli ethu asabela kanjani kuyo. I-caffeine ivimba nokusebenza kwale adenosine.
- Ukuphazamiseka kokulala: Sonke siyakwazi lokhu. I-caffeine eningi ingenza kube nzima ukulala. Ukungalali kahle kungenye imbangela enkulu yokuncipha kokuzwela kwe-insulin.
Ingakanani i-caffeine 'eningi kakhulu'?
Ngokwesilinganiso, cishe ama-milligram angu-200 (mg) e-caffeine angaqala ukuthinta amazinga kashukela egazini lakho. Lokho kungaba yindebe eyodwa noma ezimbili zekhofi eliphekiwe kahle, noma izinkomishi ezintathu kuya kwezine zetiye elimnyama .
Kodwa lokhu akufani kuwo wonke umuntu. Abanye abantu bangabekezelela okungaphezu kwalokho. Abanye bangathinteka ngisho nangokwengeziwe. Lokhu kuyahlukahluka kuye ngezinto ezifana neminyaka yakho kanye nesisindo somzimba wakho.
Indlela engcono kakhulu yokwazi ngokuqinisekile ukuthi lokhu kuyakuthinta yini ukukhuluma nodokotela wakho. Ngeseluleko sakhe, ungenza ukuhlolwa okuncane ekhaya.
1. Ngolunye usuku, ngemva kokuphuza ikhofi/itiye lakho lasekuseni njengenjwayelo, kala izinga likashukela egazini lakho nge-glucometer amahora ambalwa (isib. njalo ngehora noma amahora amabili).
2. Ezinsukwini ezimbili noma ezintathu ezilandelayo, ungaphuzi ikhofi/itiye ekuseni bese ulinganisa amazinga kashukela egazini lakho ngendlela efanayo.
Ngokuqhathanisa le miphumela emibili, ungathola umbono ongcono wokuthi i-caffeine iyawathinta yini amazinga akho kashukela noma cha.
| Isiphuzo / Ukudla | Ukudla okumaphakathi kwe-caffeine (mg) |
|---|---|
| Ikofi Elibilisiwe - inkomishi e-1 (240ml) | 95 - 165 mg |
| Ikhofi Esheshayo - inkomishi e-1 (240ml) | 60 - 85 mg |
| Itiye Elimnyama - inkomishi e-1 (240ml) | 25 - 50 mg |
| Iziphuzo ze-Cola - ithini eli-1 (355ml) | 30 - 40 mg |
| Ushokoledi Omnyama - amagremu angu-30 | 12 - 25 mg |
Olunye uhlangothi lwendaba mayelana nekhofi
Kukhona olunye uhlangothi olumangalisayo kule ndaba. Ucwaningo oluthile lusikisela ukuthi ikhofi inganciphisa ingozi yokuthola isifo sikashukela kubantu abaphilile . Isizathu salokhu kucatshangwa ukuthi okuqukethwe okuphezulu kwama-antioxidants ekhofini. Lawa ma-antioxidants anciphisa ukuvuvukala, noma ukuvuvukala, emizimbeni yethu. Lokhu kuvuvukala kuyinto ekhulisa ingozi yokuthola isifo sikashukela.
Kodwa khumbula lokhu. Le nzuzo ingeyabantu abaphilile. Uma usuvele unesifo sikashukela, le ndaba ayisebenzi.
Uma usuvele unesifo sikashukela, indaba ihluke ngokuphelele. I-caffeine enkomishini yekhofi ingenza kube nzima ukulawula amazinga kashukela egazini lakho. Ngakho-ke, uma uthola ukuthi amazinga kashukela egazini lakho ayakhuphuka ngemva kwenkomishi yakho yekhofi ekuseni, kungaba ngumqondo omuhle ukushintshela ekhofini elingena-caffeine . Ikhofi elingena-caffeine liqukethe nenani elincane le-caffeine, kodwa alinawo umthelela omkhulu kushukela egazini lakho noma amazinga e-insulin.
Umlayezo Wokuya Nawe Ekhaya
- Uma unesifo sikashukela sohlobo lwesibili, i-caffeine, etholakala ezintweni ezifana nekhofi netiye, ingakhuphula amazinga kashukela egazini lakho.
- Lokhu kungenxa yokuthi i-caffeine inganciphisa ukuzwela kwe-insulin emzimbeni.
- Ngisho nenani le-caffeine elitholakala ezinkomishini zekhofi ezingu-1-2 linganele ukuba nomthelela.
- Lo mphumela uyahlukahluka kuye ngomuntu nomuntu. Indlela engcono kakhulu yokwazi ukuthi kukuthinta kanjani ukuhlola amazinga kashukela egazini lakho.
- Khuluma nodokotela wakho njalo ngaphambi kokwenza noma yiziphi izinguquko ekudleni kwakho, ikakhulukazi umkhuba wakho wokuphuza ikhofi.
- Uma amazinga akho kashukela enyuka ngemva kwekhofi lakho lasekuseni, cabanga ngokushintshela ekhofini elingenaso isitashi.
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