Caffeine i ka wā o ka hāpai ʻana: Ehia ka nui o ka palekana?

Anter

• Palekana anei?
• Nā pono kūpono
• Nā pilikia kūpono
• Nā ʻōlelo paipai i ka wā hāpai
• ʻO ka ʻike kafeinina o nā mea inu kaulana
• Ke laina lalo

ʻO Caffeine kahi mea hoʻonāukiuki e hāʻawi i kahi hoʻonui o ka ikehu a hoʻonui iā ʻoe e makaʻala.

Pau ia ma ka honua holoʻokoʻa, me ka kofe a me ke kī he ʻelua o nā kumuwaiwai i makemake nui ʻia ().

ʻOiai manaʻo ʻia ka caffeine palekana no ka heluna lehulehu, ʻōlelo aʻoaʻo nā luna olakino e kaupalena ana i kāu lawe i ka wā e manaʻo ana (2).

Kūkākūkā kēia ʻatikala i ka nui o ka caffeine i hiki iā ʻoe ke hoʻopau palekana i ka wā hāpai.

Palekana anei?

No ka poʻe he nui, loaʻa nā hopena maikaʻi i ka caffeine ma nā pae ikehu, ka nānā ʻana a me nā migraines hoʻi. Hoʻohui ʻia, hāʻawi kekahi mau mea inu inu caffeine i ke olakino olakino.

Eia nō naʻe, hiki i ka caffeine ke kumu i nā hopena maikaʻi ʻole i kekahi a hiki i nā pilikia i ka wā hāpai.

Nā pono kūpono

Hōʻoiaʻiʻo ʻia ka caffeine e hoʻomaikaʻi i nā pae ikehu a me ka nānā.

Hōʻike ka noiʻi e hoʻonāukiuki ka caffeine i kou lolo a me ka ʻōnaehana waena, kahi e kōkua ai iā ʻoe e makaʻala a hoʻonui i ka makaʻala noʻonoʻo (2,).

He maikaʻi paha ia i ka mālama ʻana i nā poʻo o ke poʻo ke hui pū ʻia me nā mea ʻeha, e like me ka acetaminophen ().

Hoʻohui ʻia, loaʻa i kekahi mau mea inu caffeine he mau antioxidant, nā mea hoʻohui pono e hiki ke pale i kāu mau hunaola mai ka hōʻino, hoʻemi i ka mumū a pale aku i nā maʻi maʻi mau (,).

ʻOi aku ka kiʻekiʻe o ke kī ʻōmaʻomaʻo i nā antioxidants, akā ʻo nā kī ʻē aʻe a me ke kofe he nui nā nui pū kekahi (,).

Nā pilikia kūpono

He nui nā pōmaikaʻi hiki ke loaʻa i ka caffeine, akā aia ka hopohopo he mea ʻino paha ke hoʻopau ʻia i ka wā hāpai.

Hoʻolohi mālie nā wahine hāpai i ka caffeine. I ka ʻoiaʻiʻo, hiki iā ia ke lawe i 1.5-3.5 mau manawa hou aku e hoʻopau i ka caffeine mai kou kino. Keʻa aʻe nei ʻo Caffeine i ka placenta a komo i ke kahe o ke pēpē, e hāpai ana i nā hopohopo e hiki ke hoʻopili i ke olakino o ke pēpē ().

ʻO ka American College of Obstetricians Gynecologists (ACOG) ʻōlelo i ka nui o ka caffeine - ma lalo o 200 mg i kēlā me kēia lā - ʻaʻole pili i ka nui o ka pilikia o ka hānau ʻole a hānau mua paha (10).

Eia nō naʻe, hōʻike ka noiʻi e lawe i nā mea i ʻoi aku ma mua o 200 mg i kēlā me kēia lā e hoʻāla i ka makaʻu o ka hāʻule ().

Hoʻohui ʻia, hōʻike kekahi mau hōʻike e ʻoi aku ka liʻiliʻi o ka lawe ʻana i ka caffeine ma muli o ke kaumaha o ka hānau haʻahaʻa. ʻO kahi laʻana, ʻike ʻia kahi noiʻi ua loaʻa nā haʻahaʻa haʻahaʻa o 50-149 mg i kēlā me kēia lā i ka wā o ka hāpai ʻana me 13% ʻoi aku ka nui o ke kaumaha o ka hānau hānau haʻahaʻa (,).

Eia naʻe, pono hou ʻia kahi noiʻi. ʻO ka makaʻu o ka hāpai ʻole ʻana, ka hānau hānau haʻahaʻa a me nā hopena maikaʻi ʻē aʻe ma muli o ke kiʻekiʻe o ka lawe ʻana i ka caffeine i ka wā hāpai.

ʻO nā hopena ʻē aʻe maikaʻi ʻole o ka caffeine e komo i ke kiʻekiʻe o ke koko, ka wikiwiki o ka puʻuwai, ka nui o ka hopohopo, ka luhi, ka hoʻomaha ʻole, ka ʻeha o ka ʻōpū a me ka diarrhea (2,).

Hiki i ka cafe ke hoʻoulu i nā pae ikehu, hoʻomaikaʻi i ka noʻonoʻo a kōkua i ka hōʻoluʻolu i nā poʻo o ke poʻo. Eia nō naʻe, pilikia paha ia ke hoʻopau ʻia i nā nui i ka wā o ka hāpai ʻana, e like me ka hoʻonui ʻana o ka hānau hānau a me ke kaumaha o ka hānau hānau.

Nā ʻōlelo paipai i ka wā hāpai

Paipai ka ACOG i ka palena ʻana i kāu lawe ʻana i ka caffeine i 200 mg a i ʻole emi inā hāpai ʻoe a i ʻole ke hoʻāʻo ʻana e hāpai ().

Kaukaʻi ʻia i ke ʻano a me ka hana hoʻomākaukau, like kēia me ma kahi o 1-2 mau kīʻaha (240-580 ml) o ke kofe a i ʻole ma kahi o 2-4 mau kīʻaha (240-960 ml) o ka tiʻi pia i kēlā me kēia lā ().

Me ka kaupalena ʻana i kāu lawe ʻana, pono ʻoe e noʻonoʻo pū i ke kumu.

ʻO kahi laʻana, paipai ka Academy of Nutrition and Dietetics i ka hōʻalo ʻana i nā mea inu ikehu i ka wā o ka hāpai ʻana.

Ma waho aʻe o ka caffeine, loaʻa i nā mea inu ikehu ka nui o nā kō i hoʻohui ʻia a i ʻole nā ​​mea hoʻonanea ʻoluʻolu, i nele i ka waiwai nutritional.

Aia pū lākou i nā mea kanu like ʻole, e like me ginseng, i manaʻo ʻia ʻaʻole palekana no nā wahine hāpai. ʻO nā mea kanu ʻē aʻe i hoʻohana ʻia i nā mea inu ikehu ʻaʻole i aʻo kūpono ʻia no ko lākou palekana i ka wā hāpai (15).

Eia kekahi, pono ʻoe e hōʻalo i kekahi mau lāʻau ʻoka i ka wā hāpai, me nā mea i hana ʻia me ke aʻa chicory, aʻa aʻa a i ʻole fenugreek (,).

Ua hōʻike ʻia ka ʻola lāʻau i hiki ke palekana i ka wā hāpai ():

• aʻa laʻa
• lau peppermint
• lau raspberry ʻulaʻula - e kaupalena i kāu lawe ʻana i 1 cup (240 ML) i kēlā me kēia lā i ka trimester mua
• lāʻau balemona

E like me nā lāʻau lapaʻau a pau, he mea maikaʻi e kūkākūkā me kāu kauka ma mua o ka inu ʻana i nā tī tī i ka wā hāpai.

Ma kahi o, e noʻonoʻo i nā mea inu ʻole me ka caffeine, e like me ka wai, kope decaf a me nā kī ʻona ʻole me ka caffeine.

I ka wā hāpai, palena i ka caffeine ma lalo o 200 mg i kēlā me kēia lā a hōʻalo loa i nā mea inu ikehu. Maluhia paha kekahi o nā kīʻaha lau nahele e inu, akā ʻoi aku ka maikaʻi o ka nānā ʻana me kāu kauka ma mua.

ʻO ka ʻike kafeinina o nā mea inu kaulana

ʻO ke kope, tī, nā mea inu momona, nā mea inu ikehu a me nā mea inu ʻē aʻe i loaʻa nā ʻano like ʻole o ka caffeine.

Eia kahi papa inoa o ka ʻike caffeine i kekahi mau mea inu maʻamau (, 18):

• Kope: 60-200 mg no 8-oz (240-ml) lawelawe
• Espresso: 30-50 mg no 1-oz (30-ml) lawelawe
• ʻO Yerba hoa: 65-130 mg no 8-oz (240-ml) lawelawe
• Nā mea inu ikehu: 50-160 mg no 8-oz (240-ml) lawelawe
• ʻO ka tiima Brewed: 20-120 mg no 8-oz (240-ml) lawelawe
• Mea inu momona: 30-60 mg no 12-oz (355-ml) lawelawe
• ʻO ka inu Cocoa: 3-32 mg no 8-oz (240-ml) lawelawe
• ʻO ka waiū kokoleka: 2-7 mg no 8-oz (240-ml) lawelawe
• Kope decaffeinated: 2 mg mg no 8-oz (240-ml) lawelawe

E hoʻomaopopo he loaʻa ka caffeine i kekahi mau meaʻai. ʻO kahi laʻana, hiki i ke kokoleka ke komo i ka 1-35 mg o ka caffeine ma ka auneke (28 gram). ʻO ka maʻamau, ʻoi aku ka nui o nā koina o ka kokoleka pouli (18).

Hoʻohui ʻia, ʻo kekahi mau lāʻau e like me nā mea ʻehaʻeha e loaʻa i ka caffeine, a hoʻohui pinepine ʻia i nā mea hoʻopihapiha, e like me nā paona hōʻemi kaumaha a me nā hui hana mua.

E nānā pono i kāu kauka inā hopohopo ʻoe i ka ʻike caffeine o kāu papaʻai.

Loli ka nui o ka caffeine i loko o ke kope, tī, inu inu ʻoluʻolu, nā mea inu ikehu a me nā mea inu ʻē aʻe. ʻO nā meaʻai e like me ke kokoleka, kekahi mau lāʻau a me nā mea hoʻohui like ʻole i loaʻa pū ka caffeine pū kekahi.

Ke laina lalo

Hoʻohana kaulana ʻia ka cafe i ka honua holoʻokoʻa. Hōʻike ʻia e hoʻoikaika i nā pae ikehu, hoʻomaikaʻi i ka noʻonoʻo a ʻoi aku ka hōʻoluʻolu i nā poʻo o ke poʻo.

ʻOiai he pōmaikaʻi ka caffeine, koi nā luna olakino i ka nānā ʻana i kāu lawe ʻana i ka wā hāpai.

ʻAe ka hapanui o ka poʻe loea i ka palekana o ka caffeine i ka wā hāpai inā palena ʻia i 200 mg a ʻoi iki paha i kēlā me kēia lā. Kūlike kēia ma kahi o 1-2 mau kīʻaha (240-580 mL) o ke kofe a i ʻole 2-4 mau kīʻaha (540-960 mL) o nā kī tī.