10 Nā mea kupaianaha e pili ana iā Caffeine

Anter

• ʻAʻole like ka Decaf me ka Caffeine Free
• Hoʻomaka ia e hana i nā minuke wale nō
• ʻAʻole ia e pili i kēlā me kēia kanaka like
• ʻOi aku ka liʻiliʻi o nā mea inu ikehu ma mua o ke kofe
• ʻOi aku ka liʻiliʻi o nā ʻāpala pouli ma mua o nā mea māmā
• Loaʻa ʻia ka ʻākena ma mua o 60 mau mea kanu
• ʻAʻole i hana ʻia nā kofe a pau
• Hoʻohana ka ʻAmelika i ka 200mg o ka caffeine i kēlā me kēia lā
• Akā ʻaʻole ʻai nā ʻAmelika i ka hapa nui
• Hiki iā ʻoe ke ʻimi i ka Caffeine i loko o nā mea inu wale nō
• Nānā no

Pau ka hapanui iā mākou i kēlā me kēia lā, akā pehea mākou e hana ai maoli ʻike e pili ana i ka caffeine? ʻO ka mea kūlohelohe me kahi ʻawaʻawa hoʻonāukiuki i ka ʻōnaehana ʻōnaehana waena, e noʻonoʻo hou ana. Ma nā haʻahaʻa haʻahaʻa, hiki iā ia ke hāʻawi maoli i nā pono olakino, me ka hoʻonui i ka hoʻomanaʻo, ka noʻonoʻo, a me ke olakino noʻonoʻo. A ʻo ka kofe, kahi kumu nui o ka caffeine no ʻAmelika, ua pili pū me ka nui o nā pōmaikaʻi o ke kino, me ka hoʻemi ʻana o ka pilikia o ka maʻi Alzheimer a me kekahi mau maʻi kanesa.

Akā i nā nui keu, hiki i ka caffeine overuse ke hoʻonāukiuki i ka wikiwiki o ka puʻuwai, ka hiamoe, ka hopohopo, a me ka hoʻomaha ʻole, ma waena o nā hopena ʻē aʻe. ʻO ka hoʻōki koke ʻana i ka hoʻohana ʻana hiki ke alakaʻi i nā hōʻailona o ka haʻalele ʻana, me ke poʻo a me ka huhū.

Eia he 10 mau mea ʻike liʻiliʻi e pili ana i kekahi o nā lāʻau maʻamau i ka honua.

ʻAʻole like ka Decaf me ka Caffeine Free

Nā kiʻi Getty

E noʻonoʻo i ka hoʻololi ʻana i ka decaf i ke ahiahi ʻaʻole ʻoe e loaʻa i kekahi o ka mea hoʻoikaika? E noʻonoʻo hou. Ekahi Ka Nūpepa o Toxicology Analytical ua nānā ka hōʻike i ʻeiwa mau ʻano kope decaffeined a hoʻoholo ʻia i loko o ka caffeine wale nō akā hoʻokahi. ʻO ka nui o ka nui mai ka 8.6mg a hiki i ka 13.9mg. (ʻO kahi kīʻaha maʻamau o ka kofe maʻamau i loaʻa ma waena o 95 a me 200mg, ma ke ʻano o ka hoʻohālikelike.

"Inā inu kekahi i ʻelima a 10 mau kīʻaha kofe decaffeinated, hiki ke maʻalahi ka nui o ka caffeine i ke kiʻekiʻe i loaʻa i loko o ke kīʻaha a i ʻole ʻelua o ka kofe caffeinated," wahi a Bruce Goldberger, Ph.D., he kumu aʻoaʻo a me ke alakaʻi o ka noiʻi. UF's William R. Maples Center no ka Forensic Medicine. "He mea hopohopo paha kēia no ka poʻe i ʻōlelo ʻia e ʻoki i kā lākou caffeine intake, e like me ka poʻe me ka maʻi maʻi a i ʻole nā ​​​​maʻi hopohopo."

Hoʻomaka ia e hana i nā minuke wale nō

Nā kiʻi Getty

Wahi a ka American Academy of Sleep Medicine, ma kahi o 30 a 60 mau minuke no ka hiki ʻana o ka caffeine i kona kiʻekiʻe loa i ke koko (ʻike ʻia kahi noiʻi ua hiki ke hoʻomaka i ka makaʻala ma kahi o 10 mau minuke). Hoʻopau pinepine ke kino i ka hapalua o ka lāʻau i loko o ʻekolu a ʻelima mau hola, a ʻo ke koena hiki ke noho no ʻewalu a 14 mau hola. ʻO kekahi poʻe, ʻoi aku ka poʻe i ʻai ʻole i ka caffeine, ʻoi aku ka maʻalahi o ka hopena ma mua o nā mea ʻē aʻe.

Paipai pinepine ka poʻe loea i ka hiamoe e hōʻole i ka caffeine ma kahi o ʻewalu mau hola ma mua o ka hiamoe e hōʻalo ai i ka ala ʻana i ka pō.

ʻAʻole ia e pili i kēlā me kēia kanaka like

Hiki i ke kino ke hana i ka caffeine ma muli o ke kāne, ka lāhui, a me ka hoʻohana ʻana i ka mana hānau. Nuioka Ua hōʻike mua ʻia ka makasina ma mua: "Hoʻolako pinepine nā wahine i ka caffeine i ʻoi aku ka wikiwiki ma mua o nā kāne. Hoʻomaʻamaʻa nā mea puhipaka iā ia i ka manawa ʻelua e like me ka hana ʻole a nā mea puhi ʻole. Hana ʻia nā wahine i nā lāʻau kaohi hānau hānau ma ka hapakolu paha o ka helu i hana ʻole ʻia e nā wahine ma ka Pill. lohi ma mua o nā kānaka o nā lāhui ʻē aʻe."

In ʻO ka Honua o Caffeine: ka ʻepekema a me ka moʻomeheu o nā lāʻau lapaʻau kaulana loa o ka honua, ʻo nā mea kākau ʻo Bennett Alan Weinberg lāua ʻo Bonnie K. Bealer ke kuhi nei he kanaka Kepani puhi paka ʻole e inu ana i kāna kofe me kahi mea inu ʻawaʻawa-kekahi mea hoʻomaha hoʻomaha-e manaʻo paha ʻo ia i ka caffeinated "ma kahi o ʻelima mau manawa lōʻihi ma mua o kahi wahine Pelekane nāna i puhi paka akā ʻaʻole inu a hoʻohana i ka waha. nā lāʻau lapaʻau."

ʻOi aku ka liʻiliʻi o nā mea inu ikehu ma mua o ke kofe

Ma ka wehewehe ʻana, noʻonoʻo paha kekahi i ka inu ʻana o ka mea inu ikehu i nā nui o ka caffeine. Akā ʻoi aku ka liʻiliʻi o nā lama kaulana ma mua o ke kīʻaha kofe ʻeleʻele kahiko. ʻO kahi lawelawe 8.4-auneke o Red Bull, no ka laʻana, he 76 i ka 80mg o ka caffeine, hoʻohālikelike ʻia me ka 95 a 200mg i loko o kahi kīʻaha kofe maʻamau, hōʻike ka Mayo Clinic. ʻO ka nui o nā mea inu ikehu e loaʻa pinepine ai, ʻoiai, he mau tona o ke kō a me nā mea paʻakikī i ka haʻi ʻana, no laila ʻoi aku ka maikaʻi o ka haʻalele ʻana iā lākou.

ʻOi aku ka liʻiliʻi o nā ʻāpala pouli ma mua o nā mea māmā

ʻO kahi ʻono ikaika a momona paha e hōʻike ana i ka nui o ka caffeine, akā ʻo ka ʻoiaʻiʻo, ʻoi aku ka nui o nā ʻōpala māmā ma mua o nā ʻōpala ʻeleʻele. ʻO ke kaʻina o ka hoʻomoʻa ʻana i ke ahi i ka caffeine, hōʻike ʻo NPR, ʻo ia hoʻi ka poʻe e ʻimi nei i kahi buzz ʻoi aku ka ikaika e makemake e koho no ka java ʻōleʻele i ka hale kūʻai kope.

Loaʻa ʻia ka ʻākena ma mua o 60 mau mea kanu

ʻAʻole wale ia i nā pī kope: nā lau tī, nā hua kola (nā mea ʻono colas), a me nā pīni koko i loko o ka caffeine. Loaʻa maoli ka mea hoʻoulu i nā lau, nā ʻanoʻano, a me nā hua o nā ʻano mea kanu like ʻole. Hiki ke hana ʻia e ke kanaka a hoʻohui ʻia i nā huahana.

ʻAʻole i hana ʻia nā kofe a pau

I ka wā e pili ana i ka caffeine, ʻaʻole i hana like nā kofe āpau. Wahi a kahi hōʻike hou mai ka Pūnaewele no ka ʻepekema i ka hoihoi o ka lehulehu, ʻokoʻa ka nui o nā mana kaulana ke hiki mai i ka haʻalulu a lākou i hāʻawi ai. ʻO McDonald's, no ka laʻana, he 9.1mg i kēlā me kēia auneke wai, ʻoiai ʻo Starbucks i hoʻopaʻa ʻoi aku ma mua o ka pālua i ka 20.6mg piha. No nā mea hou aʻe e pili ana i kēlā mau hopena, kaomi ma aneʻi.

Hoʻohana ka ʻAmelika i ka 200mg o ka caffeine i kēlā me kēia lā

Wahi a ka FDA, 80 ka nui o ka poʻe mākua o ʻAmelika e ʻai i ka caffeine i kēlā me kēia lā, me ka lawe ʻana o 200mg. E hoʻokau i kēlā i ka ʻōlelo honua maoli, ʻo ka awelika ʻai ʻAmelika e ʻai i nā kīʻaha ʻelua ʻelima auneke kope a i ʻole ʻehā mau soda.

ʻOiai kahi koho ʻē aʻe e hoʻokau i ka huina kokoke i 300mg, hāʻule nā ​​helu ʻelua i loko o ka wehewehe o ka ʻai ʻana o ka caffeine kaulike, aia ma waena o 200 a me 300mg, e like me ka Mayo Clinic. ʻO ka nui o kēlā me kēia lā ma mua o 500 a 600mg i manaʻo ʻia he kaumaha a hiki ke hoʻopilikia i nā pilikia e like me ka insomnia, irritability, a me ka puʻuwai wikiwiki, a me nā mea ʻē aʻe.

Akā ʻaʻole ʻai nā ʻAmelika i ka hapa nui

Wahi a kahi ʻatikala BBC i hala iho nei, lawe ʻo Finland i ka lei no ka ʻāina me ka ʻai nui o ka caffeine, me ka awelika o ka pākeke e iho ana i ka 400mg i kēlā me kēia lā. Ma ka honua holoʻokoʻa, 90 pākēneka o ka poʻe e hoʻohana ana i ka caffeine ma kekahi ʻano, i hōʻike ʻia e ka FDA.

Hiki iā ʻoe ke ʻimi i ka Caffeine i loko o nā mea inu wale nō

Wahi a kekahi hōʻike a FDA, ʻoi aku ma mua o 98 pakeneka o kā mākou lawe ʻana i ka caffeine mai nā mea inu. Akā ʻaʻole kēlā mau kumu wale nō o ka caffeine: kekahi mau meaʻai, e like me ke kokoleka (ʻoiai ʻaʻole nui: ʻo ka pahu kokoleka waiu hoʻokahi auneke kahi wale nō ma kahi o 5mg o ka caffeine), a hiki pū i nā lāʻau i loko o ka caffeine. Ke hoʻohui nei i kahi mea hōʻemi ʻeha me ka caffeine hiki ke hoʻolilo iā ia he 40 pākēneka iʻoi aku ka maikaʻi, e hōʻike ana ka Cleveland Clinic, a hiki nō hoʻi ke kōkua i ke kino e omo wikiwiki i ka lāʻau.

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