Uye Manzwiro Aungaita Zviri nani
Pane zvikonzero zvakawanda zvekusiya caffeine. Iwe unogona kuwana kuti kudya kwako kwekaseine kwakagadzirirwa kusvika pakunenge kuri kukupa iwe zvinetso zvinoshungurudza, kana kuti uri kutora mari yakawanda mukofi inodhura kubva kuchitoro chekofi. Asi kana uchangobva kurega kudya caffeine , unoona zviratidzo zvisingabatsiri kuzvidzora . Izvi ndizvo zvaunotarisira kubva ku caffeine withdrawal syndrome, uye nzira yekuzvidzivirira nayo kunzwa zviri nani paunenge uchichera kana kurega.
Hazvive nechokwadi kana iwe une chigodhi chekuvhara kwechiffeine? Kutsvakurudza kwakaratidza kuti iyi ndiyo zviratidzo zvinowanzoonekwa neavo vanobva kune caffeine.
Headache
Chiratidzo chekuvhara kwechiffeine chiratidzo chekusuruvara kukuru, iyo inobata kufanana kwakawanda kumusoro wemusoro. Kungofanana nemigraines, inofambidzana nevasodilation - kuwedzera kwemidziyo yeropa - mumusoro nemutsipa, uye semigraines, inogona kutora fomu ye hemicrania, kana kuti musoro kune rumwe rutivi rwemusoro.
Zvakawanda zvevamwe zviratidzo zvekuvhara kwehafini zvakafanana neavo vanowanikwa panguva yekudzivirira.
Kudzidza mushure mekudzidza kwakaratidza kuti nzira iri nyore uye yakanakisisa yekugadzirisa kubvisa kwehayo yehafini ndeyokutora mamwe caffeine. Asi chenjerera nehuwandu. Tarisa huwandu hwea caffeine mune zvekudya zvekudya uye zvinwiwa , uye ona kuti hauna kuwedzera caffeine yako kudya kudarika mari yaunoshandisa kare, sezvo izvi zvichange zvichivaka kushivirira kwako, izvo zvingaita kuti uwedzere kushaya kenza yako.
- Zano: Ongorora Pamusoro Pokurapa Kwokurapa Kwemusoro, asi chenjerera hauna kariyaine!
Nausea uye Kuedza
Nausea inowanzowanzova caffeine kubvisa chiratidzo pane kurutsa, asi zvose zviri kuonekwa. Nausea ishungu dzisina kufadza dzekutambudzika kana kunzwa sekunge iwe uri kuda kurutsa. Kuputika ndiko kudzingwa kwemukati mukati memuromo - vazhinji vedu takaona kurutsika nenguva yatinenge tava vanhu vakuru, uye tinoziva kuti tinoda kumhanyira muimba yekugezera kana zvikaitika!
Pane nzira dzekutarisa uye kurarama nekushushikana nekurutsa .
Negative Mood
Kazhinji technically inonzi dysphoria, kubvisa caffeine kunokonzera mhando dzakasiyana dzemafungiro anotaura, kubva pakunzwa kuora mwoyo, kunzwa kunetseka kana kutsamwa. Ramba uchiyeuka kuti manzwiro aya anofanira kupfuura kana kubviswa kwapera, uye hazvireve kuti iwe ucharamba uchirwadziwa.
Tevera mazano ari munyaya ino, uye kana mafungiro ako asina kunaka paanenge uine kaffeine, taura nachiremba wako nezvekuti uri kunzwa sei. Dzimwe nguva zvinetso zvehutano zvepfungwa zvinoita kuti uwedzere kusagadzikana, uye zvinongowanikwa kana iwe warega, pane izvozvi, chiremba wako anogona kupa kana kukutsanangurira kurapa kwakakodzera. Uye dzimwe nguva dambudziko rehutano hwepfungwa rinogona kukonzerwa nokushandiswa kwezvinodhaka , kusanganisira kushandisa caffeine. Zvakare, chiremba wako ndiye munhu akakurudzira kukupa iwe, saka usatambura mukunyarara.
Mental Fogginess
Izvi zvinorondedzerwa nenzira dzakasiyana-siyana, asi zvose zvinowedzera kune chinhu chimwechete - ubongo hwako hahushande zvakajeka kana uri kubvisa kubva ku caffeine, uye maitiro ebazi anoratidza kuti izvi zvinopfuura kungonzwa chete; kubudirira chaizvoizvo kune varombo pamabasa ekufunga.
Yeuka izvi izvi zvinokonzerwa nekugadzirisa uye kushanda-kukurudzira migumisiro ye caffeine. Kunwa kwekare caffeine kunongopfuurira kuenderera mberi. Asi iwe haufaniri kurega kutonhora hutende - tevera mirayiridzo iri pasi pepeji yekuti "funga" sei caffeine.
Chizutu kana Lightheadedness
Mhedziso yekuve chiedza-kutungamirirwa kana chezizzi chiratidzo chinowanzorega kubvisa caffeine . Kuchera zvishoma nezvishoma panzvimbo pakarepo kunobatsira - ona pasi apa kuti uwane mamwe mashoko pamusoro pekuita izvi - asi usazvimanikidza. Edza kutora zvinhu zvishoma zvishoma apo iwe uri kuderedza zvakare pa caffeine, uye gara pasi kana kurara pasi kana iwe uchinzwa kudiwa. Kunyangwe kupera kunowanzojairika, kuzvisunga iwe pachako uri kunetseka kana kuti kusvibisa kunowedzera dambudziko.
Nzira Yokuderedza Caffeine kunze kwekuregererwa Zviratidzo
Nzira yakanaka yekuderedza caffeine yako kudya ndeyokudzikisa iyo inenge 10% mavhiki maviri. Nenzira iyo, iwe uchaderedza yako caffeine kudya zvakakwana zvokuti pakupedzisira iwe uchava caffeine-isina, asi zvinotora mwedzi yakawanda kuti uende ikoko. Zvakanakira ndechokuti iwe haufaniri kunge uine zviratidzo zvekurega kuzviratidza paunocheka zvakare, uye iwe unogona zvishoma nezvishoma kuchinja zvekudya zvako zvekare uye zvinwiwa zveincaffeinated kana decaffeinated versions.
Tanga nekuchengeta caffeine diary, nekunyora pasi zvese zvekudya nekumwa zvine caffeine yaunodya. Iva nechokwadi chekutarisa mavara evanhu vanorwara painkillers kuti vaone kana vachibatanidza caffeine, uye yeuka kuti zvinodhaka zvinodhaka zvinokonzerwa ne caffeine. Zvimwe zvinodhaka zvinodhaka zvinokonzera kusuruvara kwakanyanya , naizvozvo kana uri kushandisa madhiragi aya, ona somuenzaniso, chii chaunotarisira kubva kucocaine kubviswa .
Zvadaro zvishoma nezvishoma unotanga kuderedza caffeine yako kudya ne 10%, uchienderera mberi kuchengeta zvinyorwa zvezuva nezuva. Pane nzira shomanana dzekuita izvi - vamwe vanhu vanochera rimwe rega caffeinated ne 10%, uye vanowedzera nekuwedzera 10% inopisa kana mvura inotonhora, kana kofi ya decaffeinated kana tei. Vamwe vanozviwana zviri nyore kuderedza nhamba chaiyo yezvinwiwa ne10%, saka kana iwe uine makapu mashanu ekofi zuva, shandura imwe mukombe nehafu yekapu kwemavhiki maviri okutanga, ipapo nemukombe wose mavhiki maviri anotevera, uye nokudaro.
Kofi yeCaffeffeinated yakawanikwa inowedzera kuderedza caffeine kugadzirisa zviratidzo, kusanganisira chido, kuneta, kusava nehanya uye manzwiro akafanana nemafungiro, apo vanhu vanopinda nekasefini yekurega vachifunga kuti vari kunwa kofi yekafini. Izvi zvinozivikanwa sehupenyu hwepa placebo. Sezvo kubvisa kwako zviratidzo zvishoma nezvishoma, unogona kuona zvichibatsira kubatsira chinwiwa chisina kuchena, zvakadai semishonga chaiyo kana mvura, kana hofi ye decaffeinated kana tei, pamusana pekunwa umwe neumwe waunobvisa, saka unowedzera kuve nekunwa kwezvinwiwa zvisina caffeine.
Kana uri kushandisa shanduro yekugadzirisa sarudzo, zvakajeka kushanda kumashure kubva kunekupedzisira kunwa kwezuva - izvi zvichava nemabhadharo ekubatsira kukurara zviri nani usiku.
> Sources:
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> Mills, L., Boakes, R., Colagiuri, B. "Placebo caffeine inoderedza kuregererwa kwevanopinda muwaini." Nhoroondo yePsychopharmacology 30 (4): 388-394. 2016.
> Rogers, PJ, Heatherley, SV, Mullings, EL, & Smith, JE "Vanokurumidza asi vasinganzwisisi: zvinokonzera caffeine uye kubvisa caffeine pakusvinura nekushanda." Psychopharmacology , 226 (2), 229-240. 2013 ini: 10.1007 / s00213-012-2889-4
> Rogers, P., Heather, S., Hayward, R., Seers, H., Hill, J., & Kane, M .............................. : 742-752. 2005.
> Spencer, B. "Caffeine Kubviswa: Muenzaniso weMigraine?" Musoro musoro 561-562. 2002.