Allison Turner
Ingakanani i-caffeine etholakala etiyeni uma iqhathaniswa nekhofi?
Nokho itiye elimnyama liqukethe, ngokwesilinganiso, cishe u-55 mg we-caffeine ngama-ounces angu-8, kuyilapho ikhofi eliphuzwayo liqukethe i-100 mg.
Iliphi itiye eline-caffeine ephezulu kakhulu?
Itiye elimnyama liqukethe inani eliphakeme kakhulu le-caffeine, elisukela phakathi kwama-milligrams angu-64 no-112 (mg) ngokuphakelwa okungu-8-fluid ounce (fl oz). Itiye elimnyama alinawo ama-calories, amafutha, amaprotheni, i-fibre, amavithamini, noma ushukela.
Iliphi itiye eliphansi kakhulu ku-caffeine?
Itiye Elimhlophe. Lolu hlobo lwetiye lunenani elincane le-caffeine kuwo wonke amatiye anamamiligremu angu-15 kuya kwangu-30 kuphela ngama-ounce ayisishiyagalombili.
Ingakanani i-caffeine enkomishini yetiye elivamile?
| Ama-teas | Usayizi ngo-oz. (mL) | I-caffeine (mg) |
| Okuphekwe mnyama | 8 (237) | 47 |
| I-brewed emnyama, i-decaf | 8 (237) | 2 |
| Okutshalwe luhlaza | 8 (237) | 28 |
| Ilungele ukuphuza, ibhodlela | 8 (237) | 19 |
Ingabe itiye linempilo kunekhofi?
Itiye linama-antioxidants amaningi kunekhofi. "Ama-Antioxidants axhunyaniswa nezinzuzo eziningi zezempilo ngokunciphisa ukuvuvukala nokunciphisa ingozi yezifo ezingapheli kanye nomdlavuza othile," kusho uRahaf Al Bochi, RDN, LD Spokesperson for the Academy of Nutrition and Dietetics kanye nomnikazi we-Olive Tree Nutrition.
Iliphi itiye noma ikhofi elinempilo kakhulu?
Ngokusekelwe ekubunjweni kwalo, ikhofi kufanele liwine izandla: inkomishi yetiye inomthamo ocishe ube uhhafu (ama-milligrams angu-40) we-caffeine evuselelayo ongayithola enkomishini evamile yekhofi elihlungiwe (amamiligremu angu-80 kuya kwangu-115).
Ingakanani i-caffeine etiyeni vs Coke?
| Usayizi wokusebenza | Okuqukethwe yi-caffeine | |
| Coke | Ama-ounces ayi-7.5 (222 ml) | I-21 mg |
| Ukudla Coke | Ama-ounces ayi-7.5 (222 ml) | I-28 mg |
| Itiye elihlaza | Ama-ounces ayi-8 (237 ml) | I-35 mg |
| Iziphuzo zamandla | Ama-ounces ayi-8.3 (245 ml) | I-77 mg |
| Ikhofi | Ama-ounces ayi-8 (237 ml) | I-95 mg |
Ingabe u-Earl GRAY une-caffeine?
Itiye le-Earl Grey, njengawo wonke amatiye amnyama, linenani elikhulu le-caffeine. I-caffeine ikhonjiswe ukuthi ingaba nomthelela okhulayo wokukhathazeka kubantu abadala.
Ingabe itiye liyakukhipha amanzi emzimbeni?
Naphezu komphumela we-caffeine wokukhipha isisu, kokubili itiye le-herbal ne-caffeine cishe ngeke likuqede amanzi. Ukuze ube nomphumela obalulekile wokukhipha isisu, i-caffeine idinga ukuphuzwa ngamanani angaphezu kuka-500 mg - noma okulingana nezinkomishi eziyi-6-13 (1,440-3,120 ml) zetiye.
Ingabe itiye le-decaf line-caffeine?
Impendulo iwukuthi, yebo. Itiye le-Decaf lisho ukuthi amaqabunga etiye amnyama noma aluhlaza athole inqubo ye-decaffeination ukuze asuse ama-molecule e-caffeine.
Ingabe itiye eliluhlaza line-caffeine eningi kunekhofi?
Nokho, ikhofi inikeza ngaphezu kokuphindwe kathathu inani le-caffeine kunetiye eliluhlaza. I-8-ounce (240 mL) yekhofi enikezwayo inikeza u-96 mg we-caffeine, kuyilapho inani elifanayo letiye eliluhlaza linikeza ama-29 mg. Ngokusho kocwaningo, ukuthathwa kwe-400 mg ye-caffeine ngosuku kubhekwa njengokuphephile kubantu abadala.
Ingabe itiye eliluhlaza line-caffeine eningi?
U-200 mg we-caffeine uzungeze izinkomishi ezine zama-ounces angu-8 zetiye eliluhlaza, ngakho-ke ama-ounce angu-8 etiye elihlaza angakubeka kahle kuleyo mikhawulo. Sekukonke, itiye eliluhlaza liphansi nge-caffeine uma liqhathaniswa nezinye iziphuzo ezine-caffeine.
Yiziphi iziphuzo ezine-caffeine eningi?
| Phuza | I-caffeine ngama-mg iwunsi ngayinye | I-caffeine ku-12-ounce can | I-caffeine ebhodleleni lama-ounce angu-20 |
| I-Mountain Dew Zero Sugar | 5.7 | 68.4 | 114 |
| I-Big Fizz Cola | 5.2 | 62.4 | 104 |
| Pepsi One | 4.9 | 58.8 | 98 |
| I-Mountain Dew Major Melon | 4.6 | 55.2 | 92 |
| Amazolo Entaba Avamile | 4.5 | 54 | 90 |
| Ukudla Coke | 3.8 | 45.6 | 76 |
| I-Pepsi Ejwayelekile | 3.2 | 38.4 | 64 |
| Coca Cola | 2.8 | 33.6 | 56 |
Ingabe itiye lingcono kunesoda?
Ukukhetha itiye elimnandi kunesoda kungase kubonakale kuwukukhetha okunempilo. Kuyaqondakala ukuthi ungase wenze iphutha letiye elimnandi njengenketho engcono, kodwa uma sekuza ekhalorini nokuqukethwe ushukela kanye nemiphumela yezempilo yesikhathi eside, kungcono ukuyeke kokubili ukuze uthole amanzi noma ikhofi netiye elingenashukela.
Ingakanani i-caffeine engingaba nayo ngosuku?
Kubantu abadala abanempilo enhle, i-FDA icaphune amamiligremu angu-400 ngosuku - lokho okungaba izinkomishi ezine noma ezinhlanu zekhofi - njengenani elingahlobene ngokuvamile nemiphumela eyingozi, emibi. Kodwa-ke, kunomehluko omkhulu kukho kokubili ukuthi abantu bazwela kangakanani emiphumeleni ye-caffeine nokuthi basheshe bayigaye kanjani (bayiphule).
Ingabe itiye liyawunyusa umfutho wegazi?
Imiphumela ibonisa ukuthi ukuphuza itiye kuhlotshaniswa ne-SBP ephansi kakhulu ne-DBP. Ngaphezu kwalokho, ukwenyuka ngo-250 mL/ngosuku (inkomishi eyodwa) ekuphuzeni itiye kwakuhlotshaniswa ne-SBP ephansi engu-2.2 mmHg kanye ne-DBP ephansi engu-0.9 mmHg. Lokhu kusikisela ukuthi ukusetshenziswa kwetiye njalo kungase kube nomthelela omuhle kumfutho wegazi kwabesifazane asebekhulile.
Iluphi uhlobo lwetiye olunempilo kakhulu?
Itiye elihlaza livame ukubhekwa njengetiye elinempilo kakhulu. Igcwele ama-polyphenols nama-antioxidants asiza ukuqinisa impilo yobuchopho nenhliziyo. Itiye elihlaza lithathwa njengelinye lama teas eqiniso acutshungulwa kancane njengoba lingangeni kwi-oxidation.
Ingabe itiye lilungele ukuvuvukala?
Itiye linama-antioxidants abizwa ngokuthi ama-catechin, anciphisa ukuvuvukala. Itiye elihlaza liqukethe i-EGCG, uhlobo olunamandla kakhulu lwe-catechin.
Kungani kufanele ushintshe usuka ekhofi uye etiyeni?
- Itiye lizothuthukisa ukugxila kwakho.
- Ukuphuza itiye kuza nezinzuzo zezempilo.
- Ungajabulela ama-flavour amaningi kangaka.
- Ukuhoxiswa kwe-caffeine kuyinkinga.
- Ukuphuza ikhofi kwakukwenza ulale.
Ingabe itiye liyisikhuthazi noma liyadambisa?
Itiye lisetshenziswa njengesiphuzo esivuselelayo. I-methylxanthines, ikakhulukazi i-caffeine, yandisa ukuqapha. Kuphinde kube isikhuthazi esithambile.
Ingabe itiye lingcono kunamanzi?
Umholi wethimba, uDkt Carrie Ruxton, iPublic Health Nutritionist, uthe itiye lingcono kuwe kunamanzi ngoba konke okwenziwayo wukubuyisela amanzi emanzini. Itiye likubuyisela amanzi emzimbeni futhi linikeza ama-antioxidants. Ngetiye uthola izinzuzo ezimbili.
Zingaki izinkomishi zetiye okufanele uziphuze ngosuku?
Ukuphuza izinkomishi ezivamile zetiye ezingu-8-10 ngosuku, cishe u-1,200 ml, kulungele impilo enhle kanye nenqubo yokuguga.
Isiphi isiphuzo esine-caffeine encane?
Itiye elihlaza lisebenzisa amaqabunga angazange avutshelwe nhlobo, yingakho cishe alinayo i-caffeine.
Iluphi uhlobo lwetiye oludume kakhulu eNgilandi?
IBrithani idume ngokuba yizwe lokuphuza itiye, elinemikhiqizo eminingi enikeza ukukhetha okuhlukahlukene. Kodwa kuzo zonke ezitholakalayo, i-PG Tips idume kakhulu. Ngo-2020, kulinganiselwa ukuthi abantu abangaphezu kwezigidi ezingu-8.8 bajabulele lolu hlobo.
Ingabe itiye le-peppermint linayo i-caffeine?
Ngenxa yokuthi itiye le-peppermint ngokwemvelo alinayo i-caffeine, ungaliphuza nganoma yisiphi isikhathi sosuku. Kujabulele njengendlela yokwelapha ngemva kokudla ukuze usize ukugaya, ntambama ukuze ukhulise amandla akho noma ngaphambi kokulala ukuze usize uphumule. I-Summary Peppermint itiye iyitiye elimnandi, elinekhalori ne-caffeine elingajatshulelwa nganoma yisiphi isikhathi sosuku.
Ingabe kufanele ubeke ubisi etiyeni le-Earl Grey?
Iningi labapheki betiye bathatha itiye labo le-Earl Grey ngaphandle kobisi, ukuze bajabulele ngokugcwele ukunambitheka okuyingqayizivele kanye nokunambitheka okuthambile kwe-bergamot enephunga elimnandi. Uma ukhetha ukuthatha itiye ngobisi, sincoma amantongomane anokhilimu noma ubisi lwezitshalo. Kungcono uqale uthele ubisi enkomishini yetiye efudumele ngaphambi kokuthela itiye.
Ngingalibala itiye njengokudla kwamanzi?
Ikhofi netiye nakho kubalwa ngokubala kwakho. Abaningi bebekholelwa ukuthi bakhipha amanzi emzimbeni, kodwa leyo nganekwane iye yachithwa. Umphumela we-diuretic awuqedi i-hydration.
Ngingakwazi esikhundleni samanzi ngetiye?
Kubantu abaningi, itiye liyoba enye indlela enhle yamanzi, okungenani ingxenye yosuku. Uma ungayizweli i-caffeine, itiye lizoba lihle ekuseni nantambama. Uma uzwela nge-caffeine ngandlela-thile, vele unamathele ekuseni.
Uyisusa kanjani i-caffeine etiyeni?
Ngakho-ke, ukuze ususe iningi le-caffeine etiyeni lakho, mane uthele amanzi abilayo phezu kwamahlamvu etiye axegayo ebhodweni lakho letiye, vumela itiye ukuthi lingene imizuzwana engu-30, bese ulahla uketshezi. Sebenzisa amaqabunga etiye afanayo namanzi ashisayo ashisayo ukwenza inkomishi yetiye ephelelwe i-caffeine ukuze uphuzwe.
I-caffeine yenzani emzimbeni wakho?
I-caffeine iyisikhuthazi, okusho ukuthi yandisa umsebenzi ebuchosheni bakho nasesimisweni sezinzwa. Futhi kwandisa ukujikeleza kwamakhemikhali afana ne-cortisol ne-adrenaline emzimbeni. Ngemithamo emincane, i-caffeine ingakwenza uzizwe uqabulekile futhi ugxile.
Ingabe itiye le-decaf lingabangela ukushaya kwenhliziyo?
Ukuphuza ikhofi, itiye noma ushokoledi akubonakali kubangeli ukushaya kwenhliziyo, ukushaywa kwenhliziyo namanye amaphethini okushaya kwenhliziyo okungavumelani, kubike abacwaningi ngoLwesibili.
Ingabe kungcono ukuphuza itiye noma ikhofi ekuseni?
Ngamafuphi, itiye lidlula noma yisiphi isiphuzo sasekuseni. Nakuba lingase lingabi namanani afanayo e-caffeine njengekhofi, noma amazinga afanayo kavithamini C njengejusi yewolintshi, itiye linenqwaba yezinye izinzuzo ezenza kube necala letiye - elishisayo noma elibandayo - libe yisinqumo sakho esisha sesiphuzo. ekuseni.
Ubani okungafanele aphuze itiye eliluhlaza?
Abesifazane abakhulelwe nabancelisayo, izingane ezineminyaka engaphansi kwengu-2 kanye nabantu abanenkinga yezinso, izimo zenhliziyo, izilonda zesisu kanye nezinkinga ezingokwengqondo kufanele futhi bagweme ukuthatha itiye eliluhlaza. Abantu abane-glaucoma, i-anemia, isifo sesibindi, i-osteoporosis nesifo sikashukela kufanele bakugweme.
Kwenzekani uma ngiphuza itiye eliluhlaza nsuku zonke?
Itiye elihlaza ligcwele izinhlanganisela ezikhuthaza impilo. Ukuphuza itiye eliluhlaza njalo kungakusiza ulahlekelwe isisindo futhi unciphise ingozi yezifo eziningana, kuhlanganise nesifo sikashukela, isifo senhliziyo nomdlavuza. Ukuphuza izinkomishi ezintathu kuya kweziyisihlanu zetiye eliluhlaza ngosuku kubonakala kungcono kakhulu ukuzuza izinzuzo eziningi zezempilo.
Lingakanani itiye eliningi kakhulu?
Ingqikithi ye-caffeine yetiye ingahluka kodwa ngokuvamile iwela phakathi kuka-20-60 mg indebe ngayinye (240 ml). Ngakho-ke, ukwenza iphutha ohlangothini lokuqapha, kungcono ukungaphuzi izinkomishi ezingaba ngu-3 (710 ml) ngosuku.
