Ikofu sesinye sezona ziselo zidumileyo ehlabathini. Iqulethe i-stimulant ethandwa kakhulu ebizwa ngokuba yi-caffeine.
Abantu abaninzi banekomityi yesi siselo esinecaffeine ngoko nangoko emva kokuba bevukile, ngoxa abanye bekufumanisa kuyingenelo ukulinda iiyure ezimbalwa.
Eli nqaku lichaza xa ixesha elifanelekileyo lokusela ikofu kukwandisa inzuzo yalo kunye nokunciphisa imiphumo yayo.
Cortisol kunye nekofu
Abantu abaninzi bayonwabela ikomityi - okanye ezintathu - zekofu into yokuqala ekuseni okanye kungekudala emva koko.
Nangona kunjalo, ukusela ikofu kwakamsinya emva kokunyuka kucingelwa ukuba kunciphisa iziphumo zayo ezikhuthazayo, njengoko yenza ihomoni yoxinzelelo i-cortisol.
I-Cortisol yihomoni enokuphucula ukuphaphama kunye nokugxila. Ikwalawula imetabolism yakho, ukuphendula kwamajoni omzimba kunye noxinzelelo lwegazi ().
Ihomoni ilandela isingqisho esithile kumjikelo wakho wokulala-ukuvuka, kunye namanqanaba aphezulu aphezulu kwimizuzu engama-30 ukuya kuma-45 emva kokunyuka kunye nokuncipha kancinci imini yonke ().
Oko kwathiwa, kuye kwacetyiswa ukuba elona xesha lilungileyo lokusela ikofu kuphakathi ukuya kwakusasa xa amanqanaba akho e-cortisol esezantsi.
Kubantu abaninzi abavuka malunga ne-6:30 a.m., eli xesha liphakathi kwe-9:30 kusasa ne-11:30 kusasa.
Ngelixa kusenokubakho inyani koku, akukho zifundo ukuza kuthi ga ngoku eziye zabona iziphumo ezikhuthazayo zokulibazisa ikofu yakho yasekuseni, xa kuthelekiswa.
Esinye isizathu esiye sacetyiswa ukuba ulibazise ikofu yakho yasekuseni kukuba i-caffeine kwikofu inokunyusa amanqanaba e-cortisol.
Ukusela ikofu xa amanqanaba e-cortisol ekwincopho yawo anokunyusa ngakumbi amanqanaba ale hormone. Amanqanaba aphezulu e-cortisol ngexesha elide anokuphazamisa amajoni akho omzimba kwaye abangele iingxaki zempilo ().
Nangona kunjalo akukho zifundo zexesha elide malunga neempembelelo zempilo ye-cortisol ephakamileyo ekuseleni ikofu.
Ukongeza, ukunyuka okubangelwa yi-caffeine kwi-cortisol kudla ngokuncipha kubantu abasebenzisa i-caffeine rhoqo ().
Oko kwathiwa, mhlawumbi akulimazi ukuba ukhetha ukusela ikofu into yokuqala ekuseni kunokuba iiyure ezininzi kamva.
Kodwa ukuba ulungele ukutshintsha isithethe sakho sekofu sasekuseni, unokufumanisa ukuba ukulibazisa ukusetyenziswa kwekofu kwiiyure ezimbalwa kunokunika amandla amaninzi.
isishwankathelo
Elona xesha lilungileyo lokusela ikofu kucingelwa ukuba lisusela ku-9:30 a.m. ukuya ku-11:30 a.m. xa uninzi lwabantu amanqanaba e-cortisol esezantsi. Enoba oku kuyinyaniso na kuseza kuqinisekiswa. I-caffeine inokunyusa i-cortisol, kodwa iziphumo zayo zezempilo zexesha elide azaziwa.
Ikofu inokuphucula ukusebenza komzimba
Ikofu iyaziwa ngokukwazi ukukhuthaza ukuphaphama kunye nokwandisa ukuphaphama, kodwa isiselo siyasebenza ngenxa yesiqulatho se-caffeine.
Ukongeza, ikofu inokuba yeyona ndlela ingabizi kakhulu kwizongezelelo ze-caffeinated ezifana nomgubo waphambi kokuzilolonga.
Izifundo ezininzi zibonise ukuba i-caffeine inokulibazisa ukudinwa komzimba kunye nokuphucula amandla omzimba kunye namandla (, ).
Nangona kungenzi mahluko ubalulekileyo nokuba ukhetha ukonwabela ikofu yakho into yokuqala ekuseni okanye iiyure ezininzi kamva, iziphumo zekofu yecaffeine ekusebenzeni komzimba zixhomekeke kwixesha.
Ukuba ujonge ukwandisa iziphumo eziluncedo zekofu ekusebenzeni komzimba, kungcono ukusela isiselo se-30 ukuya kwimizuzu engama-60 ngaphambi kokuzilolonga okanye umsitho wezemidlalo ().
Oku kuthatha ixesha elide ukuba amanqanaba e-caffeine anyuke emzimbeni wakho ().
Idosi esebenzayo ye-caffeine yokuphucula ukusebenza komthambo yi-1,4 ukuya kwi-2,7 mg ngeponti (3 ukuya kwi-6 mg ngekhilogram) yobunzima bomzimba ().
Kumntu oziikhilogram ezingama-150, oku kulingana nama-68 ukuya kuma-200 mg ecaffeine, okanye iikomityi ezi-400 ukuya kwezi-2 (4 ukuya kuma-475 ml) zekofu ().
isishwankathelo
Izibonelelo ze-caffeine zekofu ekusebenzeni komthambo zinokuvakala ngaphakathi kwe-30 ukuya kwimizuzu engama-60 yokusela isiselo.
Ukuxhalaba kunye neengxaki zokulala
I-caffeine ekwikofu inokukhuthaza ukuphaphama kwaye yandise ukusebenza komzimba, kodwa inokubangela iingxaki zokulala kunye nokuxhalaba kwabanye abantu.
Iziphumo zokuphucula i-caffeine zekofu zihlala kwi-3 ukuya kwiiyure ze-5, kwaye kuxhomekeke kukwahlukana komntu ngamnye, malunga nesiqingatha se-caffeine yonke oyidlayo ihlala emzimbeni wakho emva kweeyure ze-5 ().
Ukusela ikofu kufutshane kakhulu nexesha lokulala, njengaxa usitya isidlo sangokuhlwa, kunokubangela.
Ukuze ugweme imiphumo ephazamisayo ye-caffeine ebuthongweni, kuyacetyiswa ukuba ugweme ukusebenzisa i-caffeine ubuncinane kwiiyure ezingama-6 ngaphambi kokulala ().
Ukongeza kwiingxaki zokulala, icaffeine inokwandisa ukuxhalaba kwabanye abantu ().
Ukuba kunjalo, unokufumanisa ukuba ukusela ikofu kwenza izinto zibe mbi ngakumbi, kwimeko apho unokufuna ukusela kancinci okanye uphephe isiselo ngokupheleleyo.
Unokuzama ukutshintshela kwiti eluhlaza, enesithathu se-caffeine kwikofu ().
Isiselo sikwabonelela nge-amino acid L-theanine, eneempawu zokuphumla kunye nokuzola ().
isishwankathelo
I-caffeine inokubangela iingxaki zokulala xa isetyenziswe kufutshane kakhulu nexesha lokulala. I-stimulant inokwandisa ukuxhalaba kwabanye abantu.
Ingakanani ikofu ekhuselekileyo?
Abantu abasempilweni banokudla ukuya kuthi ga kwi-400 mg ye-caffeine ngosuku, ilingana neekomityi ezi-4 (950 ml) zekofu ().
Isindululo kwabasetyhini abakhulelweyo nabancancisayo yi-300 mg ye-caffeine ngosuku, kunye nophando oluthile olubonisa ukuba umda okhuselekileyo okhuselekileyo yi-200 mg ngosuku (, ).
Ezi ngcebiso ziquka i-caffeine kuyo yonke imithombo.
Eminye imithombo eqhelekileyo yecaffeine ibandakanya iti, isoda, iziselo zamandla, kunye netshokholethi emnyama.
isishwankathelo
Abantu abadala abasempilweni banokudla ukuya kuthi ga kwi-400 mg ye-caffeine ngosuku, ngelixa abafazi abakhulelweyo nabancancisayo banokudla ngokukhuselekileyo ukuya kuthi ga kwi-300 mg ngosuku, kunye nophando oluthile olucebisa ukuba i-200 mg ngumda okhuselekileyo.
Ikofu sisiselo esonwatyelwa kwihlabathi liphela.
Kuye kwacetyiswa ukuba elona xesha lilungileyo lokusela ikofu liphakathi ukuya kutsho kusasa xa amanqanaba akho e-cortisol ephantsi, kodwa uphando malunga nesi sihloko alukho.
Ukusela ikofu kwi-30 ukuya kwimizuzu engama-60 ngaphambi kokuba usebenze okanye umsitho wezemidlalo unokunceda ukulibazisa ukudinwa kunye nokwandisa amandla omzimba kunye namandla.
Gcina ukhumbule ukuba iziphumo ezikhuthazayo ze-caffeine zingabangela iingxaki zokulala ukuba zidliwe kufuphi kakhulu nexesha lokulala, kunye nokwandisa ukuxhalaba kwabanye abantu.
