Ngemva kokubeletha umntwana , ukulala ubusuku bonke nokuzizwa ukhathele usuku lonke kuyinto evamile kakhulu komama abasha. Ngakho-ke, ngesikhathi esinjengalesi, kuyinto evamile ukufuna ukuphuza inkomishi enhle yekhofi enamandla ekuseni ukuze umzimba wakho uvuseleleke, noma itiye lobisi elimnandi kusihlwa. Kodwa-ke, ukwesaba okukhulu okufika engqondweni yomama abaningi ukuthi, "O, ingabe izinto engiziphuzayo zizodlula ubisi lwami ziye enganeni yami futhi zimbangele izinkinga?" Namuhla, ake sixoxe ngale nto wonke umuntu akhuluma ngayo ebizwa ngokuthi i-caffeine.
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Ingabe kuphephile ngempela ukuphuza i-caffeine ngenkathi uncelisa?
Kalula nje, yebo . Ungaphuza i-caffeine ngenkathi uncelisa. Kodwa ngokulinganisela . Odokotela batusa ukugcina inani lakho eliphelele le-caffeine lingaphansi kwama-milligram angu-300 (300mg) ngosuku.
Inani elincane kakhulu le-caffeine oyidlayo lingadlulela obisini lwakho lwebele. Kodwa-ke, leli nani lingahluka kuye ngomama ngamunye. Futhi, ezinye izingane zingase zizwe kakhulu nge-caffeine kunezinye.
Wazi kanjani ukuthi i-caffeine oyiphuzayo iyamthinta umntwana wakho?
Bheka ukuthi ingane yakho inazo yini lezi zimpawu:
- Ukukhala njalo nokucasuka: Uma ingane ikhala kaningi kunokujwayelekile futhi kunzima ukuyiduduza.
- Ukungalali: Uma ingane inenkinga yokulala, noma uma ivuka futhi ngemva kwesikhashana.
- Ukungahlaliseki: Uma uhlala uzulazula futhi ungahlali endaweni eyodwa.
- Ukungaphumuli : Uma ingane izizwa ingaphilile.
Into ebaluleke kakhulu ukuthi izinsana ezisanda kuzalwa zizwela kakhulu i-caffeine kunezingane ezindala. Lokhu kungenxa yokuthi imizimba yazo emincane ithatha isikhathi eside ukukhipha i-caffeine emizimbeni yazo. Isibonelo, kuthatha cishe amahora angu-2.5 ukuthi ingane enezinyanga eziyisithupha ikhiphe ingxenye ye-caffeine, kuyilapho ingane esanda kuzalwa ingaba nayo emzimbeni wayo izinsuku eziningana.
Enye into ukuthi, uma uphuza ikhofi njalo, kungaba nomthelela omncane ekhwalithini yokudla okunempilo kobisi lwakho lwebele. Ucwaningo luthole ukuthi ubisi lwebele lomama abaphuza cishe izinkomishi ezintathu zekhofi ngosuku lungase lube ne-ayini encane cishe ngengxenye yesithathu kunobisi lwebele lomama abangaphuzi ikhofi.
Yini okufanele uyenze uma ucabanga ukuthi i-caffeine ibangela izinkinga enganeni yakho?
Uma ucabanga ukuthi ingane yakho inenkinga yokulala noma ixakeka kakhulu ngemva kokuphuza ikhofi noma itiye, ungazama lezi zinto:
1. Lawula isikhathi:Ncedisa ingane yakho ngaphambi kokuphuza ikhofi noma itiye lakho. Bese ulinda okungenani amahora amathathu ngaphambi kokuncelisa ingane yakho futhi. Phakathi naleso sikhathi, umzimba wakho unethuba lokugaya i-caffeine, ngakho-ke inani elizophela ebisini lakho lebele lizoba lincane kakhulu.
2. Nciphisa inani: Uma uphuza izinkomishi ezintathu kuya kwezine zekhofi ngosuku, zama ukunciphisa enkomishini eyodwa .
3. Yima isikhashana: Uma ukwazi, yeka i-caffeine ngokuphelele kuze kube yilapho ingane yakho inezinyanga ezimbalwa ubudala noma usuqedile ukuncelisa .
Yiziphi izinhlobo zezinto eziqukethe i-caffeine?
Sithe akufanele sithathe ama-milligram angaphezu kuka-300 (300mg) ngosuku. Manje ake sibheke ukuthi ingakanani i-caffeine ezintweni esivame ukuziphuza. Lokhu kuzokusiza ukuhlela usuku lwakho.
| Ukudla / Isiphuzo | Ukudla okumaphakathi kwe-caffeine (ngama-milligram) |
|---|---|
| Ikhofi - inkomishi evamile (240ml) | 95 - 100 mg |
| Itiye Elimnyama - indebe e-1 | 45 - 50 mg |
| Itiye Eliluhlaza - inkomishi | 25 - 30 mg |
| Ezinye iziphuzo ezibandayo (izinhlobo ze-cola) - ithini elilodwa | 30 - 40 mg |
| Iziphuzo Zamandla - Ithini elilodwa | 80 - 150 mg (noma ngaphezulu) |
| Ushokoledi Omnyama - amagremu angu-30 | 20 - 25 mg |
| Ikhofi Elingacwebezeli - inkomishi e-1 | 2 - 5 mg |
Ngaphezu kwalolu hlu, eminye imithi yokwelapha izinhlungu (ikakhulukazi imithi ye-migraine) kanye nezithako zokwehlisa isisindo nazo zingase zibe ne-caffeine. Ngakho-ke, kubaluleke kakhulu ukufunda ilebula ngaphambi kokuthatha noma yini.
Kwenzekani uma uyeka i-caffeine ngokuzumayo?
Uma ungumuntu ojwayele ukuphuza ikhofi noma itiye nsuku zonke, ungakuyeki ngokuzumayo. Uma wenza kanjalo, ungase uzizwe ungakhululekile. Lokhu sikubiza ngokuthi "izimpawu zokuhoxa kwe -caffeine". Lokhu kungahlala izinsuku ezimbili kuya kweziyisishiyagalolunye.
Ngakho-ke into engcono kakhulu ongayenza ukunciphisa kancane kancane inani . Uma uphuza izinkomishi ezintathu ngosuku, phuza ezimbili isonto elilodwa noma amabili. Bese wehla uye koyedwa. Ngaleyo ndlela umzimba wakho uba nesikhathi sokujwayela.
Izimpawu ezingase zivele uma uyeka ngokuzumayo:
- Ikhanda elibuhlungu kakhulu
- Ukuzizwa ukhathele ngaso sonke isikhathi
- Ukucasuka kanye nentukuthelo esheshayo
- Ubunzima bokugxila emsebenzini
- Ubuhlungu bemisipha nokuqina kwayo
- Isicanucanu nokuhlanza
Uma unalezi zimpawu, futhi ukhathazekile ngokuziphatha kwengane yakho, into engcono kakhulu ongayenza ukukhuluma nodokotela womndeni wakho . Angakunikeza iseluleko esingcono kakhulu kuwe kanye nengane yakho.
Umlayezo Wokuya Nawe Ekhaya
- I-caffeine ngokuvamile iphephile komama abancelisayo, kodwa nciphisa inani lokudla kwakho kwansuku zonke libe amamiligremu angu-300 (300mg). Lokho cishe izinkomishi ezingu-2-3 zekhofi enamandla.
- Qaphela ukuthi ingane yakho ithukuthele kakhulu noma iyozela ngemva kokudla i-caffeine. Izingane ezisanda kuzalwa ziyazwela kakhulu kulokhu.
- Uma usola ukuthi ingane yakho iyathinteka, phuza ikhofi/itiye lakho ngemva kokuncelisa ingane yakho. Shiya igebe okungenani amahora amathathu ngaphambi kokuncelisa okulandelayo.
- I-caffeine ayitholakali ekhofini nasetiyeni kuphela, kodwa ingatholakala nakweshokoledi, kwezinye iziphuzo ezibandayo, eziphuzweni ezinikeza amandla, kanye nasezidambisweni zobuhlungu.
- Uma uyeka noma unciphisa ukudla kwakho i-caffeine, ungakwenzi konke ngesikhathi esisodwa. Yehlisa kancane kancane ukuze ugweme imiphumela emibi njengobuhlungu bekhanda.
- Uma unemibuzo noma ukungabaza, qiniseka ukuthi ukhuluma nodokotela wakho.
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