Ikhofi ingesinye seziphuzo ezidume kakhulu emhlabeni. Iqukethe isivuseleli esidume kakhulu esibizwa nge-caffeine.
Abantu abaningi banenkomishi yalesi siphuzo esine-caffeine ngokushesha ngemva kokuvuka, kuyilapho abanye bakuthola kuzuzisa kakhulu ukulinda amahora ambalwa.
Lesi sihloko sichaza ukuthi isikhathi esingcono kakhulu sokuphuza ikhofi siwukwandisa izinzuzo zalo futhi sinciphise imiphumela yalo emibi.
I-Cortisol nekhofi
Abantu abaningi bajabulela inkomishi - noma ezintathu - zekhofi into yokuqala ekuseni noma maduze nje.
Nokho, ukuphuza ikhofi ngokushesha ngemva kokukhuphuka kucatshangwa ukuthi kunciphisa imiphumela yako enika amandla, njengoba kwenza i-hormone yokucindezeleka i-cortisol.
I-Cortisol iyi-hormone engathuthukisa ukuqapha nokugxila. Iphinde ilawule i-metabolism yakho, ukuphendula kwamasosha omzimba kanye nomfutho wegazi ().
Ihomoni ilandela isigqi esithile somjikelezo wakho wokuvuka nokulala, namazinga aphezulu aphakama ngemva kwemizuzu engama-30 ukuya kwengama-45 ngemva kokukhuphuka nokuncipha kancane kancane usuku lonke ().
Sekushiwo lokho, kuphakanyiswe ukuthi isikhathi esingcono kakhulu sokuphuza ikhofi siphakathi nasekuseni kakhulu lapho amazinga e-cortisol ephansi.
Kubantu abaningi abavuka cishe ngo-6:30 a.m., lesi sikhathi siphakathi kuka-9:30 a.m. no-11:30 a.m.
Nakuba kungase kube khona iqiniso kulokhu, azikho izifundo kuze kube manje ezibone imiphumela enika amandla enkulu ekubambezelekeni kwekhofi lakho lasekuseni, uma kuqhathaniswa.
Esinye isizathu kuphakanyiswe ukubambezela ikhofi lakho ekuseni ukuthi i-caffeine ekhofini ingakhuphula amazinga e-cortisol.
Ukuphuza ikhofi lapho amazinga e-cortisol esezingeni eliphakeme kungakhuphula amazinga ale hormone. Amazinga aphezulu e-cortisol ngokuhamba kwesikhathi angalimaza amasosha akho omzimba futhi abangele izinkinga zempilo ().
Nokho azikho izifundo zesikhathi eside mayelana nemiphumela yezempilo ye-cortisol ephakeme ekuphuzeni ikhofi.
Ukwengeza, ukwanda okubangelwa i-caffeine ku-cortisol kuvame ukuncipha kubantu abadla i-caffeine njalo ().
Sekushiwo lokho, akulimazi uma ukhetha ukuphuza ikhofi into yokuqala ekuseni kunamahora ambalwa kamuva.
Kodwa uma usulungele ukushintsha inkambiso yakho yekhofi yasekuseni, ungathola ukuthi ukubambezela ukusebenzisa kwakho ikhofi amahora ambalwa kungakunika amandla engeziwe.
isifinyezo
Isikhathi esingcono kakhulu sokuphuza ikhofi kucatshangwa ukuthi sisuka ku-9:30 a.m. kuya ku-11:30 a.m. lapho amazinga e-cortisol abantu abaningi ephansi. Ukuthi lokhu kuyiqiniso yini kusazotholakala. I-caffeine ingase yenyuse i-cortisol, kodwa imiphumela yayo yesikhathi eside yezempilo akwaziwa.
Ikhofi lingathuthukisa ukusebenza komzimba
Ikhofi laziwa ngekhono lalo lokukhuthaza ukuphaphama nokwandisa ukuphaphama, kodwa isiphuzo siyasebenza futhi ngenxa yokuqukethwe kwe-caffeine.
Ukwengeza, ikhofi lingaba enye indlela eshibhe kakhulu kunezithako ezine-caffeine njengezimpushana zangaphambi kokujima.
Ucwaningo oluningana lubonise ukuthi i-caffeine ingabambezela ukukhathala ngokomzimba futhi ithuthukise amandla emisipha namandla (, ).
Nakuba kungenzi mehluko omkhulu ukuthi ukhetha ukujabulela ikhofi lakho into yokuqala ekuseni noma amahora ambalwa kamuva, imiphumela ye-caffeine yekhofi ekusebenzeni ngokomzimba incike esikhathini.
Uma ubheke ukukhulisa imiphumela enenzuzo yekhofi ekusebenzeni ngokomzimba, kungcono ukuphuza isiphuzo imizuzu engama-30 kuye kwengama-60 ngaphambi kokujima noma umcimbi wezemidlalo ().
Lokhu kuthatha isikhathi eside kangakanani ukuthi amazinga e-caffeine anyuke kakhulu emzimbeni wakho ().
Umthamo osebenzayo we-caffeine wokuthuthukisa ukusebenza kokuzivocavoca ngu-1,4 kuya ku-2,7 mg ngephawundi ngalinye (3 kuya ku-6 mg ngekhilogremu) yesisindo somzimba ().
Kumuntu ongamakhilogremu angu-150 (68 kg), lokhu kulingana cishe no-200 kuya ku-400 mg we-caffeine, noma izinkomishi ezimbili kuya kwezi-2 (4 kuya ku-475 ml) zekhofi ().
isifinyezo
Izinzuzo zekhofi zekhofi ekusebenzeni kokuzivocavoca zingazwakala phakathi kwemizuzu engama-30 kuya kwengama-60 uphuze isiphuzo.
Izinkinga zokukhathazeka nokulala
I-caffeine etholakala ekhofini ingase ikhuthaze ukuphaphama futhi ikhulise ukusebenza komzimba, kodwa futhi ingabangela izinkinga zokulala nokukhathazeka kwabanye abantu.
Imiphumela yokuthuthukisa i-caffeine yekhofi ihlala amahora angu-3 kuya kwangu-5, futhi kuye ngomehluko ngamunye, cishe ingxenye yengqikithi ye-caffeine oyidlayo ihlala emzimbeni wakho ngemva kwamahora angu-5 ().
Ukuphuza ikhofi eduze kakhulu nesikhathi sokulala, njengasesidlweni sakusihlwa, kungabangela.
Ukuze ugweme imiphumela ephazamisayo ye-caffeine ekulaleni, kutuswa ukugwema ukusebenzisa i-caffeine okungenani amahora angu-6 ngaphambi kokulala ().
Ngaphezu kwezinkinga zokulala, i-caffeine ingase ikhulise ukukhathazeka kwabanye abantu ().
Uma kunjalo, ungase uthole ukuthi ukuphuza ikhofi kwenza izinto zibe zimbi nakakhulu, lapho kungase kudingeke uphuze kancane noma ugweme isiphuzo ngokuphelele.
Ungazama futhi ukushintshela etiyeni eliluhlaza, elinengxenye yesithathu ye-caffeine ekhofini ().
Isiphuzo siphinde sinikeze i-amino acid L-theanine, enezindawo eziphumuzayo nezizolisayo ().
isifinyezo
I-caffeine ingabangela izinkinga zokulala uma idliwe eduze kakhulu nesikhathi sokulala. I-stimulant ingase ikhulise ukukhathazeka kwabanye abantu.
Lingakanani ikhofi eliphephile?
Abantu abanempilo enhle bangadla kufikela ku-400 mg we-caffeine ngosuku, okulingana nezinkomishi ezi-4 (950 ml) zekhofi ().
Isincomo sabesifazane abakhulelwe nabancelisayo singama-300 mg we-caffeine ngosuku, kanti ucwaningo oluthile luphakamisa ukuthi umkhawulo ophezulu ophephile ngu-200 mg ngosuku (, ).
Lezi zincomo zihlanganisa i-caffeine evela kuyo yonke imithombo.
Eminye imithombo evamile ye-caffeine ihlanganisa itiye, i-soda, iziphuzo zamandla, ngisho noshokoledi omnyama.
isifinyezo
Abantu abadala abanempilo bangadla kuze kufike ku-400 mg we-caffeine ngosuku, kuyilapho abesifazane abakhulelwe nabancelisayo bangadla ngokuphepha kufika ku-300 mg ngosuku, ngocwaningo oluthile oluphakamisa ukuthi i-200 mg iwumkhawulo ophephile.
Ikhofi yisiphuzo esijatshulelwa emhlabeni wonke.
Kuphakanyiswe ukuthi isikhathi esingcono kakhulu sokuphuza ikhofi kuphakathi nesikhathi sasekuseni lapho amazinga e-cortisol ephansi, kodwa ucwaningo ngalesi sihloko alukho.
Ukuphuza ikhofi emizuzwini engama-30 kuye kwengama-60 ngaphambi kokujima kwakho noma umcimbi wezemidlalo kungasiza ukubambezela ukukhathala futhi kwandise amandla emisipha namandla.
Khumbula ukuthi imiphumela evuselelayo ye-caffeine ingabangela izinkinga zokulala uma isetshenziswe eduze kakhulu nesikhathi sokulala, kanye nokwandisa ukukhathazeka kwabanye abantu.
