Emma Miller
Ukuba unexhala, unokufumanisa ukuba ukusela ikofu kwenza izinto zibe mbi ngakumbi. Ikofu sesinye sezona ziselo zidumileyo ehlabathini. Iqulethe i-stimulant ethandwa kakhulu ebizwa ngokuba yi-caffeine. Abantu abaninzi bafikelela ikomityi yesi siselo esine-caffeine kanye emva kokuvuka, ngelixa abanye befumanisa ukuba kungcono ukulinda iiyure ezimbalwa.
Eli nqaku lichaza ukuba leliphi ixesha elifanelekileyo lokusela ikofu ukuze ukwandise inzuzo kunye nokunciphisa imiphumo emibi.
Cortisol kunye nekofu
Abantu abaninzi basela ikomityi okanye ezintathu zekofu xa bevuka okanye kamsinya emva koko. Nangona kunjalo, kukholelwa ukuba ukusela ikofu ngokukhawuleza emva kokuvuka kunciphisa umphumo wayo ovuselelayo, njengoko amanqanaba e-hormone yoxinzelelo i-cortisol ekwincopho yawo ngeli xesha. I-Cortisol yihomoni eyandisa ukuphaphama kunye nokugxila. Ikwalawula imetabolism yakho, ukuphendula kwamajoni omzimba, kunye noxinzelelo lwegazi.
Ihomoni ilandela isingqisho esikhethekileyo kumjikelo wakho wokuvuka-ukuvuka, kunye namanqanaba aphezulu aphezulu kwimizuzu engama-30 ukuya kwengama-45 emva kokuvuka kunye nokuhla kancinci kulo lonke usuku. Oko kwathiwa, kuye kwacetyiswa ukuba elona xesha lilungileyo lokusela ikofu kuphakathi ukuya kwasekuseni xa amanqanaba e-cortisol esezantsi.
Kubantu abaninzi abavuka malunga no-6:30 kusasa, eli lixesha eliphakathi kwe-9:30 kunye ne-11:30. Ngelixa kunokubakho inyaniso kule nto, ukuza kuthi ga ngoku, akukho sifundo siye sabona naziphi na iziphumo ezinamandla xa uhlehlisa ikofu yakho yasekuseni xa kuthelekiswa nokusela ngokukhawuleza emva kokuvuka.
Esinye isizathu sokuba uhlehlise ikofu yakho yasekuseni kukuba i-caffeine esuka kwikofu inokunyusa amanqanaba e-cortisol. Ukusela ikofu xa amanqanaba e-cortisol ekwincopho yawo anokunyusa ngakumbi amanqanaba akho e-cortisol. Ukunyuka kwamanqanaba e-cortisol ekuhambeni kwexesha kunokuwenza buthathaka amajoni akho omzimba, kubangele iingxaki zempilo.
Nangona kunjalo, akukho zifundo zexesha elide ezenziweyo kwimiphumo yezempilo ye-cortisol ephakamileyo ekusetyenzisweni kwekofu. Ngaphezu koko, ukunyuka okubangelwa yi-caffeine kumanqanaba e-cortisol kudla ngokuncipha kubantu abasebenzisa i-caffeine rhoqo.
Nangona kunjalo, ukuba ukhetha ukusela ikofu xa uvuka kuneeyure ezimbalwa kamva, akukho bungozi. Kodwa ukuba ufuna ukutshintsha isithethe sakho sekhofi sasekuseni, unokufumanisa ukuba ukulibazisa ikofu yakho kwiiyure ezimbalwa kunokunika amandla amaninzi.
Ikofu inokuphucula ukusebenza
Ikofu yaziwa ngokukwazi ukuphembelela ukuphaphama kunye nokwandisa ukuphaphama, kodwa ikwasisiphuculi sokusebenza esisebenzayo ngenxa yesiqulatho sayo secaffeine. Ukongeza, ikofu inokuba yeyona ndlela ingabizi kakhulu kwizongezo ze-caffeinated ezifana nomgubo wangaphambi kokuzilolonga.
Izifundo ezininzi zibonise ukuba i-caffeine inokunciphisa umthambo kunye nokuphucula amandla omzimba kunye namandla. Nangona kungenakwenza umehluko omkhulu ukuba uyayonwabela ikofu yakho emva kokuba uvuke okanye kwiiyure ezimbalwa kamva, iziphumo ze-caffeine kwikofu ekusebenzeni komthambo zixhomekeke kwixesha.
Ukuba ufuna ukuphucula iziphumo eziluncedo zekofu ekusebenzeni komzimba, kungcono ukusela isiselo imizuzu engama-30 ukuya kwengama-60 ngaphambi kokuzilolonga okanye umsitho wezemidlalo. Eli lixesha apho amanqanaba e-caffeine emzimbeni ephezulu. Idosi esebenzayo ye-caffeine yokuphucula ukusebenza yi-1.4-2.7 mg nge-3-6 mg ngekhilogram yobunzima bomzimba.
Kumntu onobunzima obuziikhilogram ezingama-150, oku kuhambelana ne-68-200 mg ye-caffeine okanye iikomityi ezi-400-2 (4-475 ml) zekofu. Ukuxhalaba kunye neengxaki zokulala i-caffeine kwikofu ikhuthaza ukuphaphama kwaye inyuse ukusebenza, kodwa inokubangela iingxaki zokulala kunye nokuxhalaba kwabanye abantu.
Impembelelo evuselelayo ye-caffeine kwikofu ihlala kwiiyure ze-3-5, kwaye kuxhomekeke kwiimpawu zomntu ngamnye, malunga nesiqingatha sayo yonke i-caffeine esetyenzisiweyo ihlala emzimbeni wakho emva kweeyure ze-5. Ukusela ikhofi rhoqo ngaphambi kokulala, umzekelo, ngokutya, kunokubangela iingxaki zokulala.
Ukuze ugweme imiphumo ephazamisayo ye-caffeine ebuthongweni, kucetyiswa ukuba ugweme ukusetyenziswa kwe-caffeine ubuncinane kwiiyure ze-6 ngaphambi kokulala. Ukongeza kwiingxaki zokulala, i-caffeine inokunyusa ukuxhalaba kwabanye abantu.
Ukuba unexhala, unokufumanisa ukuba ukusela ikofu kuyenza ibe mandundu, kwimeko apho unokufuna ukusela kancinci okanye uyeke isiselo ngokupheleleyo. Unokuzama ukutshintshela kwiti eluhlaza, equlethe isinye kwisithathu se-caffeine kwikofu. Isiselo sikwaqulethe i-amino acid L-theanine, eneempawu zokuphumla kunye nokuzola.
Ingakanani ikofu ekhuselekileyo?
Abantu abasempilweni banokudla ukuya kuthi ga kwi-400 mg ye-caffeine ngosuku, elingana neekomityi ezi-4 (950 ml) zekofu.
Ingcebiso kubasetyhini abakhulelweyo nabancancisayo yi-300 mg ye-caffeine ngosuku, kunye nezifundo ezithile ezibonisa ukuba umda ophezulu okhuselekileyo ngu-200 mg ngosuku.
