Incomo, imiphumela emibi, nokukhulelwa kokukhulelwa
Uma ukhulelwe , uvame ukwazi okwengeziwe impilo yakho nokudla kwakho. Uyeka izinto ezinjengotshwala, i-sushi eyenziwe ngezinhlanzi eziluhlaza, kanye noshizi ongenakudliwa. Kodwa kuthiwani nge-caffeine? Ingabe kufanele ulahle ikhofi yakho ekuseni noma ezinye imikhiqizo equkethe i-caffeine, futhi? Nakhu okudingeka ukwazi nge-caffeine ngesikhathi ukhulelwe.
Incomo Yokuphepha Kwe-Caffeine Ngesikhathi Ukukhulelwa
I-caffeine iyisithako ekuphuzeni okuningi, ukudla nokudla okulula.
Ngisho noma ngabe ufuna, kungaba nzima ukugwema i-caffeine ngokuphelele. Ngokujabulisayo, akudingeki ukhathazeke ngokweqile ngokuthatha inani elincane elilinganayo le-caffeine ngosuku ngalunye. Ochwepheshe abanjengoMashi Dimes kanye ne-American Congress of Obstetricians kanye neGynecologists (ACOG) bathi kuphephile ukuthi kube ne-200 mg ngosuku. Lokhu kufana namakhophi ayisishiyagalolunye noma amabili ama-ounce ekhofi. Manje, sikhuluma izinkomishi ezingu-8 lapha, hhayi izindebe ezimbili ze-Dunkin 'Donuts Large noma Starbuck's Venti-size!
Indlela Ethinta Ngayo Umama Okhulelwe
Nakuba kuthatha isikhathi eside ukususa i-caffeine emzimbeni ngesikhathi sokukhulelwa, omama abakhulelwe bangavame ukubekezelela i-caffeine encane kancane kancane. Kodwa-ke, abanye besifazane ababengenayo i-caffeine ngaphambi kokukhulelwa bangayithola kuyabathinta ngokuhlukile uma bekulindele. Abesifazane abake bathanda leyo indebe yokuqala yekhofi ekuseni bangakwazi ukuzwa iphunga noma ukunambitheka kwalo .
Uma uthola ukuthi usengakwazi ukubekezelela i-caffeine, kulungile ukuthi ube nekhofi. Hlala ukhumbula ukuthi i-caffeine ingumuthi futhi ingaba nemiphumela emibi:
- Kuyinto evuselelayo . I-stimulant yandisa izinga lenhliziyo nomfutho wegazi. Kungenza uhlale uphapheme futhi kukunike amandla, kodwa i-caffeine kakhulu ingakwenza uzizwe ukhathazekile futhi ukhululekile. Kungabangela nezinkinga zokulala nokulala.
- Kuyinto diuretic . I-diuretic isusa amanzi emzimbeni. Kungakunikeza isifiso sokuchama ngaphezulu. Noma kunjalo, ngokulinganisa okulinganiselwe, cishe ngeke kubangele ukungcola.
- Umlutha . Ngokusetshenziswa okuvamile, umzimba wakho ujwayele ukucwasa i-caffeine. Uma umisa ngokuzumayo, ungathola izimpawu zokuhoxiswa ezihlanganisa ikhanda, ukucasula nokukhathala.
Indlela Ethinta Ngayo Ingane Engakazalwa
I-caffeine iwela i-placenta futhi yenza indlela yayo eya emntwaneni. Ngesikhathi sokukhulelwa, umzimba womntwana usaqhubeka. Isibindi, ubuchopho, nesistimu ye-nervous zikhula futhi azikwazi ukuphatha i-caffeine ngendlela efanayo umuntu omdala okhulile. Nakuba ochwepheshe bengacaciseki kahle ukuthi i-caffeine engathinta kanjani ingane, kunezinto ezimbalwa abaziyo:
- I-caffeine ivuselela umntwana, ngakho-ke ungase uzizwe ukuthi ingane isasebenza kakhulu kungakapheli isikhathi sokuthatha ikhofi noma i-soda.
- Kungakhuphula izinga lenhliziyo yengane, futhi kubangele ukuphazamiseka kwenhliziyo noma ukuphazamiseka kokulala.
- Kubuye kunzima umntwana okhulayo ukuba asuse i-caffeine enkulu emzimbeni wakhe. Ngokusetshenziswa okuqhubekayo kwemali ephezulu ye-caffeine, umuthi ungakha emzimbeni womntwana. Ngemuva kokubeletha, usana olubeletha lungabonisa izimpawu zokuhoxiswa kuhlanganise nokucasula, ukuthuthumela , nokuphazamisa amaphethini okulala. Kuphephile kwengane uma ungakwazi ukunciphisa i-caffeine yakho ukuthi ingene ngaphansi kwe-200 mg ngosuku.
Ukukhathazeka kokukhulelwa
Abesifazane bavame ukuzibuza ukuthi i-caffeine ingabangela ukukhubazeka kokubeletha, ukukhulelwa kokukhulelwa , umsebenzi wokuqala , noma ezinye izinkinga ezihlobene nokuzalwa. Ucwaningo luyaqhubeka, kodwa amancane amancane we-caffeine awabonakala engabangela izinkinga kubesifazane abakhulelwe noma izingane zabo. Kuphela kwamanani okwehla kakhulu ukuthi i-caffeine ikholelwa ukuthi iyinkinga:
- Ukukhubazeka kokubeletha: Nakuba ukuvezwa ngokweqile kwe-caffeine kungabangela isilinganiso senhliziyo esingavamile, abukho ubufakazi bokukhonjiswa okubonisa ukuthi i-caffeine ibangela noma yikuphi ukukhubazeka noma ukukhubazeka emntwaneni.
- Ukuqothula: Kukhona ukwaziswa okuphikisanayo uma kuziwa nge-caffeine nokulahleka kokukhulelwa. Ucwaningo olulodwa lwezifundo ezingu-26 luphetha ngokuthi i-caffeine ingandisa amathuba okukhulelwa. Abalobi bathi izinga lokukhulelwa kwesisu likhuphuka ngamaphesenti angu-19 ukwenyuka kokunye kwe-caffeine okudliwa ngu-150 mg ngosuku. Olunye ucwaningo lubonisa ukuthi ingozi yokukhulelwa kwesisu iphakeme uma abesifazane besingaphezu kuka-200 mg we-caffeine ngosuku ngalunye. Kodwa, akuzona zonke izifundo ezivumelanayo. Imibiko ehlukene yokucwaninga ukuthi noma yiliphi inani le-caffeine yedwa alikhulise ingozi yokukhulelwa kwesisu. Kuphela uma i-caffeine ihlanganiswa nezinye izinto ezifana nokubhema, ukuphuza utshwala, noma ukusebenzisa izidakamizwa ukuthi ukukhubazeka kokukhulelwa kuphakeme.
- Umsebenzi Wokuqala: Ucwaningo lubonisa ukuthi amancane amancane okulinganisa i-caffeine awabangeli umsebenzi wokuqala.
- Isisindo sokuzalwa esiphansi : Izifundo zibonisa ukuthi kukhona ubudlelwane obuphakathi kwe-caffeine nesisindo esincane. I-caffeine ingase ikhulise nethuba lokuba nomntwana omncane okweminyaka yobudala (SGA) ngisho nalapho kunqunyelwe inani elinconywayo. Ubungozi bubonakala buphansi kulabo abathatha okungaphansi kuka-100 mg ngosuku.
Inani le-Caffeine ku-Popular Foods and Drinks
Kuneminye imikhiqizo efana nekhofi ejwayelekile owaziyo ene-caffeine. Kodwa, i-caffeine iyisithako esivamile ekudleni nezinye iziphuzo eziningi. Ukudla okungekho ohlwini lwe-caffeine njengesithako akusikho ngempela i-caffeine. Ngisho nezinto ze-decaffeinated zingase zibe namanani amancane.
Nazi ezinye zeziphuzo kanye nokudla okulula okungazithokozisa nokuthi ziqukethe i-caffeine engakanani. Inani le-caffeine kwento ngayinye ebalwe ngezansi yisilinganiso esivamile. Kungase kube khona okungaphezulu noma okuncane kakhulu ngoba inani langempela le-caffeine emkhiqizo ngamunye kuxhomeke kulowo mkhiqizo nendlela esenziwe ngayo:
| Umkhiqizo | Usayizi | I-caffeine |
| Ikhofi ejwayelekile (ekhishwa ekhaya) | Ama-ounces angu-8 (1 indebe) | 95 mg |
| I-Decaf Coffee | Ama-ounces angu-8 (1 indebe) | 2 mg |
| I-Dunkin 'Donuts I-Hot Hot Coffee | Ama-ounces angu-10 (amancane) | 150 mg |
| I-Starbucks Brewed Dark Roast Coffee | Ama-ounces angu-8 (amafushane) | 130 mg |
| Ithimba elimnyama | Isikhwama setiyi-1 | 40 mg |
| Ithi elihlaza | Isikhwama setiyi-1 | 20 mg |
| I-Decaf Tea | Isikhwama setiyi-1 | 2 mg |
| Ushokoledi Wengilazi kaHershey | 1.55 ama-ounces (ibha eli-1) | 9 mg |
| Ushokoledi Omnyama | 1 ounce | 12 mg |
| Itiye elinoshokholethi | Ama-ounces angu-8 (1 indebe) | 5 mg |
| I-Red Bull Energy Drink | 8.4 fl. oz. (1 ingakwazi) | 80 mg |
| I-Coca-Cola | 12 fl. oz. (1 ingakwazi) | 34 mg |
| Isidlo Coke | 12 fl. oz. (1 ingakwazi) | 46 mg |
| I-Pepsi | 12 fl. oz. (1 ingakwazi) | 38 mg |
| Ukudla Pepsi | 12 fl. oz. (1 ingakwazi) | 34 mg |
Imithi yokwelapha ngaphezulu
Ngaphambi kokuthatha noma yimiphi imithi ehlanganisa imikhiqizo engaphezu kwe-counter (i-OTC), khuluma nodokotela wakho ukuze uqiniseke ukuthi baphephile. Imithi emibili esetshenzisiwe kakhulu ye-OTC ene-caffeine njengesithako esisebenzayo yi-Excedrin ne-Midol.
- I-Excedrin iqukethe u-65 mg we-caffeine nge-caplet ngayinye noma i-geltab. Imikhiqizo ye-Excedrin Strength Extra, Excedrin Migraine, ne-Excedrin Tension Headache inomthamo ofanayo we-caffeine. Ayikho i-caffeine ku-Headset PM ye-Excedrin.
- I-Midol Iphelele ine-60 mg ye-caffeine ku-caplet ngayinye. UMidol noMidol Long Usizo Oluhlala Unomphela yi-caffeine.
Izwi elivela ku-Verywell
Uma ukhulelwe, ufuna ukwenza izinqumo ezingcono kakhulu wena nomntanakho. Kungaba ukudideka futhi kunzima ukwenza isinqumo esinolwazi uma kunolwazi oluphikisanayo. Into engcono kakhulu ongayenza ukukhuluma nodokotela wakho ekuqeshweni kokubeletha kokubeletha . Udokotela wakho uzokuqapha wena nomntanakho futhi akugcine ubuyekezwe ngezincomo zakamuva kakhulu.
Uma ungesona ikhofi noma isiphuzo se-soda, usuvele ukhona ngaphambi komdlalo. Uma uthanda ikhofi yakho noma itiye, ungase uthande ukusika kancane. Kodwa, uma nje ungahlangabezane nanoma yimiphi imiphumela emibi, usengakujabulela ngokulinganisela. Vele ungadluli. Kuze kube khona ucwaningo olungaphelele olutholakalayo mayelana ne-caffeine nokukhulelwa kwesisu, kungcono ukuthi ube ohlangothini oluphephile futhi uhlale ngaphakathi kwesilinganiso esinconywayo sezingu-200 mg ngosuku.
> Imithombo:
> I-American College yezidakamizwa namaGynecologists. Ukusetshenziswa kohlobo lwe-caffeine ngesikhathi sokukhulelwa. I-ACOG iKomidi Umbono No. 462. I-Obstetrics ne-Gynecology. 2010; 116 (2): 467-8.
> Briggs, uGerald G., uRoger K. Freeman noSumner J. Yaffe. Izidakamizwa ekukhulelweni nase-Lactation: Umhlahlandlela Wokubhekisela Emngciphekweni We-Fetal and Neonatal. ULippincott Williams & Wilkins. 2012.
> Chen LW, Wu Y, Neelakantan N, Chong MF, i-Pan A, iVan Dam RM. Ukudla komama we-caffeine ngesikhathi sokukhulelwa kanye nobungozi bokulahleka kokukhulelwa: ukuhlaziywa kwe-meta-response yemitha yokuhlolwa kwezibalo. Ukudla kwempilo yomphakathi. 2016 Meyi; 19 (7): 1233-44.
> Sengpiel, V., Elind, E., Bacelis, J., Nilsson, S., Grove, J., Myhre, R., Haugen, M., Meltzer, HM, Alexander, J., Jacobsson, B. I-Brantsæter, AL, 2013. Ukudla komama we-caffeine ngesikhathi sokukhulelwa kuhlotshaniswa nesisindo sokuzalwa kepha hhayi ngobude bokuzikhandla: imiphumela evela ekutadisheni okukhulu kweqembu lokuhlola. BMC Medicine , 11 (1), p. 42.
> Somogyi LP. Ukudla kwe-caffeine ngabantu base-US. Ukulungele Ukuphathwa Kwezokudla Nezidakamizwa kanye ne-Oakridge National Laboratory. 2010 Nov.