Amathiphu asheshayo
- Landelela lapho uzizwa uvevezela nokuthi uphuzeni kuqala.
- Beka umnqamulo wekhafeyini entambama yokuqala.
- Phuza ikhofi lakho nokudla ukuze uthambise ukushaqeka.
Kunenguqulo yentambama ongase uyazi kahle. Ubunekhofi nesidlo sasekuseni, kulungile. Bese elesibili ukuze udlulise umhlangano, nakho kulungile. Bese ngasesikhathini sesibili emini inhliziyo yakho ihamba ngokushesha kancane, izandla zakho zizwakala zivevezela, futhi umsindo omncane wokwesaba ungena ngaphandle kwesizathu ongasiqamba. Ucabanga ukuthi kukhona okungalungile. Ngokuvamile, lokho okuthile kusenkomishini yakho.
Ikhafeyini isibuthisi esisetshenziswa kabanzi kunazo zonke emhlabeni, futhi kubantu abaningi isikhathi esiningi ayilimazi futhi imnandi ngempela. Iyakuvusa, icija ukugxila kwakho, futhi yenza ukusa kuzwakale kunendawo eya kuyo. Kodwa isebenza ngokusheshisa uhlelo lwakho lwezinzwa, futhi umzimba osuvele ushubile awuhlali udinga isivinini esengeziwe. Ngale kwephuzu elithile, ikhemikhali efanayo ekwenza uphapheme iqala ukukwenza ukhathazeke. Iqhinga ukuthola ukuthi lelo phuzu likuphi kuwe, ngoba lihlala endaweni ehlukile kuwo wonke umuntu.
Ikhafeyini yenzani ngempela
Ubuchopho bakho benza ikhemikhali ebizwa nge-adenosine eqongelela kancane usuku lonke ekwenza uzizwe uzela. Ikhafeyini ingena ezikhaleni ezifanayo ezisetshenziswa yi-adenosine iyivimbe, ngakho isignali yokukhathala ayifiki kahle. Yilokho ukuphakama. Ngesikhathi esifanayo, ikhafeyini iqhwakuza uhlelo lwengcindezi lomzimba wakho, ikhuphule izinga lokushaya kwenhliziyo yakho kancane ikhiphe i-adrenaline encane.
Emzimbeni ozolile, lokho kuwushintsho lwegiya olumnandi. Kodwa ukukhathazeka nekhafeyini kukhiqiza iningi lemizwa efanayo yomzimba, ukushaya okusheshayo, isifuba esivevezelayo, ukungakhululeki, ukuphefumula okungajulile. Ngakho uma usudle okuningi kakhulu, umzimba wakho uthumela izignali ezizwakala njengokwesaba ncamashi, futhi ingqondo yakho, ehlala ilusizo, iyofuna into engayesaba. Awuzicabangeli ukwesaba. Uzwa nje umphumela wekhemikhali uwufunde njengomuzwa.
Yingakho ikhafeyini ingaguqula usuku olunengcindezi lube usuku olukhathaza ngempela. Ayiqambi ukukhathazeka. Ikhuphula ivolumu emzimbeni osuvele usonqenqemeni.
Inombolo iningi lochwepheshe elikhomba kuyo
Kubantu abadala abanempilo, i-U.S. Food and Drug Administration icaphuna cishe amamiligramu angu-400 wekhafeyini ngosuku njengenani elingavamile ukuxhumana nemiphumela emibi. Lokho cishe kuyizinkomishi ezimbili kuya kwezintathu ezingama-ounce angu-12 zekhofi, kuye ngokuthi liqiniswe kangakanani. Kusiza ukwazi ukuthi empeleni kukhona ini eziphuzweni zakho, ngoba izinombolo ziyabamangaza abantu:
- Inkomishi engama-ounce angu-8 yekhofi eliphekiwe icishe ibe amamiligramu angu-80 kuya ku-100.
- Inkomishi engama-ounce angu-8 yetiye elimnyama noma eliluhlaza icishe ibe amamiligramu angu-30 kuya ku-50.
- Ithini elingama-ounce angu-12 lesodha enekhafeyini licishe libe amamiligramu angu-30 kuya ku-40.
- Iziphuzo zamandla ziyahluka kakhulu, kunoma yikuphi kusuka ku-40 kuya ku-250 wamamiligramu ngama-ounce angu-8, futhi amathini avame ukuba makhulu kunama-ounce angu-8.
Nansi ingxenye efanele ukuhlala nayo. Leyo nombolo engamamiligramu angu-400 iwuphahla lomuntu omdala ojwayelekile onempilo, hhayi umgomo, futhi impela ayiwona umkhawulo wakho siqu. Abantu abaningi baqala ukuzizwa bevevezela futhi bekhathazekile ngaphansi kakhulu kwayo. Olunye ucwaningo luthole ukuthi ngisho nokudla cishe amamiligramu angu-300 ngosuku kungakhulisa ukukhathazeka kuphazamise ubuthongo kubantu abazwelayo. Inombolo yakho ingaba ngu-200. Ingaba yinkomishi eyodwa. Akukho kulokho okuwukwehluleka.
Kungani umkhawulo wakho ungewona owanoma ubani
Abantu bacubungula ikhafeyini ngesivinini esihluke kakhulu, futhi okuningi kwalokho kuwuzalo nje. Isibindi sakho sinesu-enzyme esibhidliza ikhafeyini, futhi abanye abantu banenguqulo esheshayo abanye banecothayo. Ocubungula ngokushesha angaphuza i-espresso emva kwesidlo sakusihlwa alale ubuthongo obunzima. Ocubungula ngokucotha ophuza leyo espresso efanayo ugqolozele uphahla ngehora lokuqala ekuseni.
Ezinye izinto nazo zisusa umugqa. Isisindo somzimba esincane, imithi ethile, ukukhulelwa, nezinye izimo zempilo konke kushintsha indlela ikhafeyini ekushaya ngayo. Amahomoni namazinga engcindezi kubalulekile. Futhi uma uhlala nokukhathazeka noma uvalo, ungase usuvele wazi ukuthi ikhafeyini nohlelo lwakho lwezinzwa banobudlelwano obunzima, ngoba imithamo ephezulu yekhafeyini ingaletha ukukhathazeka ngokuqondile ize ilingise umuzwa womzimba wokuhlaselwa uvalo.
Umphumela ukuthi ukuqhathanisa ukubekezela kwakho nokomngane akunanjongo. Iqiniso lokuthi ozakwenu uphuza izinkomishi ezine ubukeka ephilile alikutsheli lutho ngalokho umzimba wakho ongakumela.
Indlela yokuthola umugqa wakho
Awudingi ilabhorethri. Udinga ukunaka okuncane okuqotho phakathi nesonto noma amabili.
- Qaphela izimpawu, hhayi izinkomishi kuphela. Izinsuku ezimbalwa, bhala phansi lapho uzwa uvevezela, ukhathazekile, ungakhululeki, noma unenhliziyo esheshayo, nokuthi uphuzeni ngaphambili. Amaphethini avela ngokushesha. Abantu abaningi bathola ukuthi ukukhathazeka kwabo kwasentambama kulandela ngokuthembeka ikhofi labo lesibili noma lesithathu.
- Susela umnqamulo wakho ngaphambili. Ikhafeyini ilibala amahora, ngakho ikhofi eliphuzwe phakathi nentambama lingaba semzimbeni wakho ngesikhathi sokulala, licekele ubuthongo bakho ngisho noma ulala kahle. Ubuthongo obubi bese bukwenza ukhathazeke kakhulu ngosuku olulandelayo, okwenza ufinyelele kwekhafeyini eyengeziwe. Ukubeka umnqamulo oqinile, ochwepheshe abaningi baphakamisa ndawana thize entambama yokuqala, kwephula lowo mjikelezo.
- Yidla nayo. Ukuba nekhafeyini ndawonye nokudla kwehlisa ukushesha imunca ngakho futhi kwenza ukudilika kokuvevezela kube nakancane ukwenzeka kunokuyiphuza usisu singenalutho.
- Lungisa ngomuzwa, hhayi ngomthetho. Uma inani elithile likushiya ushubile, yileso impendulo yakho. Wehlise inkomishi ubone ukuthi usuku luhamba kanjani. Uvunyelwe ukwehla noma kuphi lapho umzimba wakho ukhululeka khona.
Uma ufuna ukunciphisa
Ukuyeka ngokushesha nya kunzima, ngoba ikhafeyini idala ukuncika ngokomzimba. Yima ngokuzuma bese ungathola ikhanda elibuhlungu, ukukhathala, ukucasuka, nenkinga yokugxila, ngokuvamile kuqala phakathi nosuku kuhlale kuze kube isonto. Lolo sizi nalo yisona sizathu abantu abaningi abadela ngaso ukunciphisa. Bazizwa kabi, basole ukungabikho kwekhafeyini, banqume ukuthi akufanele.
Kunalokho, nciphisa kancane. Indlela enobumnene ukunquma kancankance esikhundleni sokwenza konke kanyekanye. Nquma isiphuzo esisodwa ngengxenye ye-decaf, bese emva kwezinsuku ezimbalwa usinquma kancane okwengeziwe, wehlisa ikhofi lakho lesibili ngaphambi kokuthinta lokuqala. Shintshanisa ikhofi lasentambama ngetiye, elinekhafeyini encane, noma ngamanzi anamagwebu uma ngempela kuwumkhuba owufunayo. Uma kwenziwa kancane, abantu abaningi cishe abakuqapheli ukuhoxa. Futhi abaningi bathola ukuthi uma sebekudlulile, bazizwa bezinzile futhi bezolile kunalokho ababenjalo lapho besebenza ngenqwaba yezinkomishi.
Akukho kulokhu okusho ukuthi ikhofi liyisitha. Kubantu abaningi inkomishi eyodwa noma ezimbili iyinjabulo yangempela futhi ayiletheli mngozi nakancane. Umgomo akusona ukuyeka into oyithandayo. Kuwukwazi umugqa wakho ngokwanele ukuze ukuphakama kwakho kwasekuseni kungaguquki ngokuthula kube ukukhathazeka kwakho kwasentambama.
Nini ukukhuluma nomuntu
Uma usunciphisile ikhafeyini yakho kodwa usabhekana nokukhathazeka okuvamile, inhliziyo esheshayo, noma imizuzu yovalo, lokho kufanele ingxoxo yangempela nodokotela kunokushintsha nje okunye ekhofini lakho. Ukukhathazeka okuqhubekayo kunezimbangela eziningi, futhi ikhafeyini iyodwa kuzo. Udokotela angakusiza ukuhlela ukuthi kwenzekani nokuthi yini engasiza ngempela. Uma unesifo senhliziyo, ukhulelwe, uthatha imithi njalo, noma uzizwa sengathi ikhafeyini inobambo olukhulu kuwe, kufanele uxhumane nabo ngaphambi kokwenza izinshintsho ezinkulu. Awudingi ukucubungula uhlelo lwakho lwezinzwa wedwa.
Imithombo
- U.S. Food and Drug Administration, Spilling the Beans: How Much Caffeine is Too Much?
- Mayo Clinic, Caffeine: How much is too much?
- Cleveland Clinic, How To Quit Caffeine Without a Headache
- UCLA Health, Is caffeine making you anxious? 5 things to know