Caffeine ndi Kugona Onse Mphamvu Adenosine, kuchepetsa Kufooka
Mwinamwake mwawamva za chinachake chotchedwa "caffeine nap" kapena "khofi nap." Zingakhale ngati njira yowonjezeramo kuti zonsezi zikhale zogwiritsira ntchito mankhwala a caffeine ndi kupititsa patsogolo kuti mukhale ndi tulo tosana . Kodi izi zingagwire ntchito bwanji? Kodi nthawi yabwino yopitilira masana ndi liti? Kodi kuchuluka kwa caffeine ndi nthawi yayitali bwanji? Phunzirani zambiri za caffeine naps komanso kaya ndizo zomwe mumayenera kuti mukhale bwino patsiku lomaliza.
Kodi Caffeine Ndi Chiyani?
Mankhwala a caffeine ndi nthawi yayake yogona yomwe imapezeka patsiku lomwe amatha kumwa mowa wa khofi. Kutsekeka kumayenera kusungidwa kwa mphindi 15-20 ndipo zingakhale zofunikira kukhazikitsa alamu kuti asamangogone. Kawirikawiri zimakhala zokondweretsedwa limodzi kapena ziwiri, ndipo maphunziro ambiri omwe amasonyeza kupindula ayesa 150 mpaka 200 mg ya khofi. (Kwachitsanzo, kapu ya khofi ya brewed ili ndi 163 mg ya khofi.) Gwero la caffeine ilibe kanthu ndi zosankha zambiri zomwe zilipo, kuphatikizapo khofi, tiyi, soda pophika, zakumwa zakumwa, chokoleti, mapiritsi a caffeine, ndi zina. zomwe mumadya, kuchuluka kwa caffeine kungakhale kosiyana ndi momwe mumamwa mowa (kapena kudya) nthawi zonse kumakhudzanso kukhudzidwa kwanu.
Kodi Caffeine Imagwira Ntchito Bwanji?
Chikhumbo chathu chogona chimadalira njira ziwiri: homeostatic sleep drive ndi chizindikiro cha circadian chizindikiritsa. Kugona galimoto kumatanthawuza kuti mukakhalabe maso, mutavala manja.
Izi zimachitika chifukwa cha kusungunuka kwa mankhwala mu ubongo wotchedwa adenosine . Adenosine ndi mankhwala ochiritsira a shuga. Maselo m'thupi amagwiritsa ntchito adenosine triphosphate (ATP) monga gwero lawo lamphamvu. Chigawo chotsalira cha mphamvu imeneyi ndi adenosine. Pamene takhala tcheru, timagwiritsira ntchito mphamvu zowonjezereka komanso adenosine imakhala mkati mwa ubongo.
Ichi ndi chimodzi mwa zinthu zoyamba zomwe zimatipangitsa kugona tulo.
Kugona ndi mbali imodzi, njira yochotsa adenosine. Pofika m'mawa, usiku utatha, tulo timachepetsedwa ndikuyamba kuwonjezeka. Ngati mumangokhala maola 4 usiku umodzi, mumadzuka kugona chifukwa mulibe nthawi yokwanira yotulutsa adenosine. Ndikofunika kuzindikira kuti ngakhale nthawi yochepa tulo ingachepetse mphamvu za adenosine. Choncho, kuchepetsa kugona kungachepetse kugona ndi kuonjezera tcheru.
Pamene caffeine ikuphatikizidwa ndi nap, zotsatirazi zimakula. Caffeine mwaulere amagwira ntchito pofuna kuteteza adenosine, chizindikiro cha kugona. Izi ndi momwe zimakhalira zokondweretsa komanso zimagwira ntchito kutipangitsa kukhala maso, ngakhale sitigone. Zotsatira zake, mankhwala awiri a caffeine ndi awiri omwe amadziwika kuti achepetse kugona. Kafukufuku amasonyeza kuti kuphatikiza kuli kothandiza kusiyana ndi nokha pakukhazikitsa njira zoyang'anira.
Ndi Nthawi Yanji Imene Muyenera Kutenga Chinefe?
Kawirikawiri, muyenera kuganizira kumwa mowa wa khofi pamene mukugona mokwanira patsiku. Kwa anthu ambiri, izi zingagwirizane ndi kusamba kwachilengedwe mu chizindikiro chozindikiritsa chomwe chimapezeka masana, nthawi zambiri pakati pa 1 PM ndi 3 PM.
Zomwe zili choncho, ndichifukwa chake mabungwe onse amasunga nthawi yachisanu madzulo (yomwe nthawi zambiri imakhala yotentha kwambiri pa tsiku lawo).
Pofuna kupeĊµa kugona , ndi bwino kuti musamamwe tizilombo toyamwa mafinya m'tsiku kapena pafupi ndi nthawi yogona. Caffeine imayambitsidwa ndi chiwindi, ndipo pafupifupi hafu ya izo idzachotsedwa mu maola asanu kapena asanu ndi limodzi, kotero inu mukhoza kupewa izo kupitirira madzulo ngati inu mukumvetsera kapena mukulephera kugona.
Njira Zina Zopewera Kugona kwa Mdima
Ngati mukugona mopitirira muyeso masana, ndizotheka chifukwa cha kuchepa kwa msinkhu kapena kuchuluka kwake. Kugona mokwanira kawirikawiri kumachitika kwa akuluakulu ngati maola oposa asanu ndi atatu (8) atagona nthawi zonse amapezeka.
Yesetsani kupeza maola okwanira usiku, pitirizani kugona nthawi zonse, ndipo mukhale ndi mphindi 15 mpaka 30 mmawa wouka. Palinso njira zina zomwe mungasinthire kugona kwanu .
Kuphatikizanso, matenda ogona monga obstructive sleep apnea angachepetse ubwino wa kugona usiku. Zimatsogolera kuukitsidwa kawirikawiri kuchokera ku tulo kuti tipitirize kupuma zomwe zingayambitse kugona tulo, kugona kwa usana, komanso nthawi zambiri. Ngati mukukwera njuchi, ndikukwera usiku, ndipo mano akupera, muyenera kufufuza.
Kumbukirani kuti caffeine sichimalowetsa tulo. Ngakhale zikhoza kusokoneza zizindikiro za kugona, zotsatira zake ndi zazing'ono. Osayendetsa galimoto ngati mukugona kwambiri. Ngati nthawi zonse mumamva kuti mukugona kwambiri, penyani dokotala wagona kuti mudziwe momwe mungagone mokwanira.
> Zotsatira:
> Bonnet, MH. "Kugwiritsiridwa ntchito kwa prophylactic naps ndi caffeine kuti pitirize kugwira ntchito panthawi yopitiriza ntchito." Ergonomics . 1994 Jun; 37 (6): 1009-1020.
> "Chaffeine Content of Drinks." Caffeineinformer .
> Hayashi, M et al . "Kuchititsa chidwi kwa caffeine, kuunika kowala ndi kusambitsana nkhope patatha kanthawi kochepa." Clinical Neurophysiology . 2003 Dec; 114 (12): 2268-2278.
> Horne, JA et al . "Kulimbana ndi kugona kwa woyendetsa: zotsatira za kusamba, caffeine, ndi placebo." Psychophysiology . 1996 May; 33 (3): 306-309.
> Reyner, LA ndi al . "Kuchepetsa kugona mu madalaivala: kuphatikiza kwa khofi ndi kanthawi kochepa." Psychophysiology . 1997 Nov; 34 (6): 721-725.