Pehea ka lōʻihi o ka noho ʻana o ka cafe ma loko o kāu ʻōnaehana?

Anter

• Pehea ka lōʻihi o nā ʻōuli
• He aha nā meaʻai a me nā mea inu i loaʻa ka caffeine?
• Caffeine a me ka waiū hānai
• Ka huki ʻana o ka ʻākena
• Ehia ka caffeine i loko o ke kope a me ke kī?
• Laina lalo

Hōʻike Overview

ʻO Caffeine kahi mea hoʻonāukiuki wikiwiki e hana ma kāu ʻōnaehana kikowaena. Hiki iā ia ke hoʻonui i kou kahe koko a me ka helu o ka puʻuwai, hoʻonui i kou ikehu, a hoʻomaikaʻi i kou ʻano maʻamau.

Hiki paha iā ʻoe ke hoʻomaka i ka ʻike ʻana i nā hopena o ka caffeine ma hope pono o ka ʻai ʻana iā ia, a e hoʻomau mau nā hopena no ka lōʻihi o ka noho ʻana o ka caffeine i kou kino.

Akā pehea ka lōʻihi o kēia kū pololei? Aia ka pane i nā kumu like ʻole.

Pehea ka lōʻihi o nā ʻōuli

Wahi a ka American Academy of Sleep Medicine, ʻo ka hapalua o ke ola o ka caffeine a i 5 mau hola. ʻO ka hapalua o ke ola ka manawa o ka manawa no kahi nui o kahi mea e hoʻoliʻiliʻi ai i ka hapalua o ka nui kumu.

No laila inā ʻoe i hoʻopau i ka 10 milligrams (mg) o ka caffeine, ma hope o 5 mau hola, loaʻa mau iā ʻoe ka 5 mg o ka caffeine i kou kino.

ʻO nā hopena mai ka caffeine hiki i nā pae kiʻekiʻe ma waena o 30 a 60 mau minuke o ka ʻai. ʻO kēia ka manawa e ʻike paha ʻoe i nā hopena "jittery" o ka caffeine.

Hiki paha iā ʻoe ke mimiki hou aʻe ma muli o ka hoʻoheheʻe ʻia o ka wai a me ka hopena diuretic māmā a caffeine.

ʻO ka hapalua o ka caffeine āu e ʻai ai hiki ke lōʻihi ma mua o 5 mau hola.

ʻO ka poʻe me ka noʻonoʻo caffeine e noʻonoʻo paha i nā hōʻailona no kekahi mau hola a i ʻole i kekahi mau lā ma hope o ka hoʻohana ʻana.

Ma muli o nā hopena lōʻihi o ka caffeine, paipai ka American Academy of Sleep Medicine ʻaʻole ʻoe e ʻai ia ma ka liʻiliʻi he ʻeono mau hola ma mua o ka hiamoe. No laila inā ʻoe e hiamoe ma 10:00 pm, pono ʻoe i kāu kaapuni hope loa ma mua o 4:00 p.

He aha nā meaʻai a me nā mea inu i loaʻa ka caffeine?

ʻO ka cafeeine kahi mea maoli i loaʻa i nā mea kanu like ʻole, e like me ke kope a me nā piʻo koko, a me nā lau tī.

Aia kekahi ʻano hana o ka caffeine i hoʻohui pinepine ʻia i nā soda a me nā mea inu ikehu.

E hoʻāʻo e hōʻalo i kēia mau meaʻai a me nā mea inu, i loaʻa pinepine ka caffeine, ma loko o ʻeono mau hola o kou hiamoe mua ʻana.

• kī ʻeleʻele a me ʻōmaʻomaʻo
• kope a me nā mea inu espresso
• kokoleka
• nā mea inu ikehu
• mea inu momona
• kekahi mau lāʻau lapaʻau e loaʻa mai ana ka caffeine, e like me Excedrin

Aia i loko o ke kofe decaffeinated nā mea liʻiliʻi o ka caffeine, no laila inā pili ʻoe i nā hopena o ka caffeine, pono ʻoe e hōʻalo i ke kofe decaffeine.

Caffeine a me ka waiū hānai

No nā makahiki, ua aʻoaʻo ka poʻe loea i nā wahine e akahele i ka wā e ʻai ana i ka caffeine i ka wā hāpai. Loaʻa kēia i ka makaʻu o ka hānau ʻole a hānau kīnā paha.

ʻOiai ʻaʻole pili hou kēia mau hopena ma hope o ka hānau ʻana, aia kekahi mau akahele e noʻonoʻo ai inā ʻoe e hoʻolālā i ka ʻai ʻana i ka caffeine ʻoiai ʻoe e hānai ana.

Hiki ke hoʻoili ʻia ka cafe ma o ka waiū umauma i kāu pēpē. Paipai ʻo Malaki o Dime e kaohi i ka ʻai ʻana i ka caffeine i ʻelua kīʻaha kope i kēlā me kēia lā ke hānai ʻoe.

Inā ʻoe e hoʻopau i nā mea ʻē aʻe i loaʻa ka caffeine i loko o ka lā, e like me ka soda a kokoleka paha, pono ʻoe e ʻokiʻoki i ke kofe a me nā mea ʻono ʻē aʻe i caffeine.

ʻO ka ʻai ʻana ma mua o 200 mg o ka caffeine i ka lā hiki ke loaʻa nā hopena i manaʻo ʻole ʻia no kāu pēpē. Loaʻa paha iā lākou nā pilikia hiamoe, a hiki iā lākou ke lilo i fussy.

Hoʻomaopopo kekahi mau makuahine i ka colic a me ka jitteriness i nā pēpē i hōʻike ʻia i ka caffeine. ʻOiai ʻaʻole e noʻonoʻo ʻia kēia mau pilikia lōʻihi, hiki i nā ʻōuli ke hōʻoluʻolu i kāu pēpē.

ʻO ke kī i ka hōʻoia ʻana ʻaʻole ʻike kāu pēpē i nā hopena o ka caffeine e hoʻolālā pono i kāu ʻai.

Wahi a ka Australian Breastfeeding Association, hiki i kāu pēpē ke hoʻopau ma kahi o 1 pākēneka o ka caffeine āu e ʻai ai inā e hānai ʻoe i ka waiū.

Loaʻa ka helu piko ma kahi o hoʻokahi hola ma hope o kou loaʻa ʻana i ka caffeine. ʻO ka manawa kūpono e hānai ai i kāu pēpē ma mua o ka ʻai ʻana i kahi mea inu caffeine a i loko o ka hola mua o ka lawe ʻana i ka caffeine.

Eia kekahi, ʻoiai ʻo ka hapalua o ke ola o ka caffeine i ka umauma e pili ana i 4 mau hola, makemake ʻia hoʻi ka hānai ʻana i nā hola 4 ma hope o ka lawe ʻana o ka caffeine.

Ka huki ʻana o ka ʻākena

Inā maʻa ʻoe i ka inu ʻana i ka caffeine, ʻike paha ʻoe i ka haʻalele inā kū ʻoe i ka lawe ʻana.

Wahi a ka American Heart Association, ʻike paha ʻoe i ka haʻalele ʻana i nā hōʻailona ma waena o 12 a 24 mau hola o kāu mea caffeine hope loa. Pākuʻi ʻia paha kēia mau ʻōuli:

• ʻeha poʻo (ka hōʻailona maʻamau)
• kaumaha
• hopohopo
• hiamoe a luhi hoʻi

Hoʻoholo nā kuhi haʻalele ʻana i ka cafe i loko o 48 mau hola. Eia nō naʻe, inā maʻa ʻoe i ka ʻai ʻana i nā mea he nui, ʻo ka haʻalele ʻana i ka turkey anuanu e hiki ai ke hōʻeha i kāu mau hōʻailona haʻalele.

ʻO ke ala ʻoi loa e ʻoki ai i ka caffeine e hoʻemi i ka nui āu e ʻai ai i kēlā me kēia lā.

Hiki iā ʻoe ke hōʻemi i ka helu o nā huahana caffeine āu e ʻai ai, a i ʻole hiki iā ʻoe ke kuapo i kekahi mau mea. ʻO kahi laʻana, hiki iā ʻoe ke kālepa i hoʻokahi kope i kēlā me kēia lā no ka tī ʻōmaʻomaʻo.

Ehia ka caffeine i loko o ke kope a me ke kī?

ʻO ka nui o ka caffeine i loko o ke kīʻaha kope a kī paha e hoʻopili ʻia e nā kumu he nui, e like me ke ʻano hana no ka pia, ke ʻano o nā pi a me nā lau tī, a me ke ʻano o ka hana ʻana i nā pi a me nā lau.

ʻOi aku ka nui o nā caffeine ma mua o nā pi i hoʻomoʻa ʻia ma mua o nā pī piʻa ʻeleʻele.

Aia kekahi caffeine hou aʻe i loko o ke kīʻaha kope ma mua o ka lawelawe ʻana hoʻokahi o ka espresso. ʻO ka manaʻo o ka cappuccino me 1 auneke o ka espresso ka mea i ʻoi aku ka liʻiliʻi o ka caffeine ma mua o ke kīʻaha kope 8-auneke.

Laina lalo

ʻO Caffeine kahi ala hoʻokahi e hiki ai iā ʻoe ke hoʻonui i ka makaʻala a me ka hakakā ʻana i ka hiamoe. Ma muli o nā hopena maikaʻi ʻole, noʻonoʻo paha ʻoe i ka palena ʻana i kāu ʻai i kēlā me kēia lā i 300 mg i ka lā. Kūlike kēia ma kahi o 3 mau kīʻaha o ke kofe liʻiliʻi a maʻamau.

He mea nui nō hoʻi e noʻonoʻo i nā ala ʻē aʻe hiki iā ʻoe ke hoʻonui kūlohelohe i kou kiʻekiʻe ikehu me ka ʻole o ka caffeine. E noʻonoʻo i nā koho aʻe e kōkua:

• E inu hou i ka wai.
• E kiʻi ma ka liʻiliʻi he 7 mau hola o ka hiamoe i kēlā me kēia pō.
• Hōʻalo i nā ʻōpū o ke ao inā hiki iā ʻoe.
• E ʻai i nā mea kanu i hoʻokumu ʻia i nā mea kanu, i hiki ke kōkua i ka hāʻawi ʻana i ka ikehu me ka ʻole o ka hāʻule o nā meaʻai i hana ʻia.
• Hoʻomaʻamaʻa i kēlā me kēia lā, akā ʻaʻole kokoke loa i ka manawa hiamoe.

E kamaʻilio me kāu kauka inā ʻike pinepine ʻoe i ka luhi. Loaʻa paha iā ʻoe kahi maʻi hiamoe i hōʻike ʻole ʻia.

ʻO kekahi mau kumu paʻa, e like me ke kaumaha, hiki ke hoʻopili i kāu pae ikehu.