Nhungamiro, Migumisiro Yechipfuva, uye Kuberekwa Kunetseka
Paunenge uri nepamuviri , unowanzove wakanyatsoziva utano hwako uye kudya. Iwe unorega zvinhu zvakadai soro, sushihi yakagadzirwa nehove yakasvibirira, uye chechi isina kutora chese. Asi, zvakadini newaffeine? Iwe unofanirwa kusiya mapepa ako emangwanani here kana mamwe mimwe michina ine caffeine, zvakare? Hezvino izvo zvaunoda kuziva nezve caffeine panguva yekuzvitakura.
Iyo Inyanzvi yeKaffeine Kudzivirirwa panguva yekuzvimba
Caffeine inoshandiswa muzvinwiwa zvizhinji, zvokudya, uye zvinonaka.
Kunyange kana iwe uchida, zvinogona kunge zvakaoma kudzivisa caffeine zvachose. Ndinofara, iwe haufaniri kunetseka zvakanyanya pamusoro pokutora zvishoma kuti uenzanise chefineine zuva rega rega. Nyanzvi dzakadai saMarch Dimes neAmerican Congress of Obstetricians uye Gynecologists (ACOG) vanoti yakachengeteka kuva ne 200 mg pazuva. Izvo zvakaenzana kune imwechete kana maviri ounce makapu efivha. Iye zvino, tiri kutaurira 8-ounce makapu pano, kwete maviri Dunkin 'Donuts Large kana Starbuck's Venti-masikombe mashizha!
Iyo Inobata Sei Mucheche Amai
Kunyangwe zvinotora nguva yakareba kuti abvise caffeine kubva mumuviri panguva yekuzvitakura, vanaamai vane pamuviri vanogona kuregerera zviduku kusvika kuenzanisire caffeine zvakanaka. Zvisinei, vamwe vakadzi vakanga vasina chirwere che caffeine vasati vaita pamuviri vangawana kuti vanovabata zvakasiyana kana vatarisira. Vakadzi vaimbofarira iyo kapu yokutanga yekofi mangwanani-ngwanani vangave vasina kukwanisa kunhuvira kunhuwa kana kuravira kwayo .
Kana iwe uchiwana iwe unogona kuramba uchiregerera caffeine, zvakanaka kuti uve nekapu yekofi. Ingoyeuka mupfungwa kuti caffeine imishonga uye inogona kuva nemigumisiro yakaipa:
- Izvo zvinokurudzira . A stimulant inowedzera chiyero chemwoyo neropa. Inogona kukuchengetedza iwe uye kukupa simba, asi kazhinji kenzaine inogona kuita kuti unzwe uchinetseka uye uchinetseka. Inogona kukonzera kukanganisa kurara uye kusuruvara.
- Icho chinonzi diuretic . A diuretic inobvisa mvura kubva mumuviri. Inogona kukupa chido chokuramba zvakawanda. Zvisinei, muhuwandu hwemari, hazviiti kukonzera kupera mvura.
- Inodhaka . Nekushandisa nguva dzose, muviri wako unojaira caffeine. Kana iwe ukaiisa kamwe kamwe, unogona kuona zviratidzo zvekuregera kunosanganisira misoro, kusagadzikana, uye kuneta.
Iyo Inobata Sei Mwana Asina Kuberekwa
Caffeine inodarika muchengeti uye inoita nzira yayo kumwana. Munguva yepamuviri, muviri wemwana uchiri kuwedzera. Chiropa, uropi, uye nervous system inenge isina simba uye haigone kubata caffeine nenzira imwecheteyo munhu mukuru akakura anogona. Kunyange zvazvo nyanzvi dzisinganyatsonzwisisiki kuti yakawanda sei caffeine inobata mwana, pane zvinhu zvishoma zvavanoziva:
- Caffeine inokurudzira mwana, saka iwe unganzwa mwana ari kunyanya kushanda mushure mekunge uine kapu kana soda.
- Inogona kuwedzera moyo wemwana, uye inokonzera kusagadzikana kwepfungwa kana kusagadzikana kwehope.
- Izvo zvakaomawo kumuchecheche mwana kubvisa caffeine yakawanda kubva mumuviri wake. Nekuenderera mberi kushandiswa kwemari yakawanda ye caffeine, mishonga inogona kuvaka mumuviri wemwana. Mushure mokuberekwa, mwana achangoberekwa angaratidza zviratidzo zvekuregera kusanganisira kusagadzikana, kudengenyeka , nekuvhiringidza kurara. Izvo zvakachengeteka kumwana kana iwe unogona kuderedza caffeine yako kupinda pasi pe 200 mg pazuva.
Kuberekwa Kunetseka
Vakadzi vanowanzotsvaga kana caffeine inogona kukonzera kukanganisa kuberekwa , kutapurika pamuviri , kutanga kwebasa , kana zvimwe zvinetso zvine chokuita nekuzvarwa. Kutsvakurudza kuchiri kuenderera mberi, asi zvishoma zvishoma zvekakineine hazviiti kuti zvinokonzera matambudziko kune vakadzi vane pamuviri kana vana vavo. Inongova muhope yakanyanya kwazvo iyo caffeine inofungidzirwa kuti inyaya:
- Kukanganisa kwekuzvarwa: Apo kuiswa kune zvakawanda zve caffeine kunogona kukonzera kusagadzikana kwemwoyo, hapana humwe uchapupu huripo hunoratidza kuti caffeine inokonzera kusvibisa kana kuremara mumwana.
- Kuparadzanisa: Pane mashoko anopesana kana zvasvika kune caffeine uye kutora pamuviri. Imwe kuongororwa kwemasvondo makumi maviri nemasere kunogumisa kuti caffeine inogona kuwedzera mikana yekudzivirira pamuviri. Vanyori vanotaura kuti njodzi yekuparara pamuviri inokwira ne19 muzana yega yega kuwedzera kwekaffeine kudya 150 mg pazuva. Imwe tsvakurudzo inoratidza kuti njodzi yekuparara pamuviri yakakwirira apo vakadzi vanotora muzana rinopfuura 200 mg ye caffeine zuva rimwe nerimwe. Asi, kwete zvidzidzo zvose zvinobvumirana. Pane imwe nzira yekuongorora inoratidzira kuti chero upi hweiyo caffeine pachayo haingawedzeri ngozi yekuparara. Ndizvo chete apo caffeine inosanganiswa nedzimwe zvinhu zvakadai sokusvuta, kunwa doro, kana kushandisa madhiragi kuti chiitiko chekudzivirira pamuviri chiripamusoro.
- Basa Rokutanga: Tsvakurudzo inoratidza kuti maduku madzimai ekuenzanisa caffeine haafaniri kutangira basa.
- Low Weight Birth: Studies anoratidza kuti kune sangano pakati pekakineine uye yakadzika kuberekwa. Caffeine inogonawo kuwedzera mukana wokuva nechecheche mudiki wezera rekuita gumbo (SGA) kunyange kana zvisingakwanisi kuwandu hwekurudzirwa. Ngozi inenge ichiri pasi kune avo vanotora pasi pe100 mg pazuva.
Nhamba yeCaffeine muHurumende Zvokudya uye Zvimwe Zvinyorwa
Kune zvimwe zvigadzirwa zvakadai sekhofi yenguva dzose yaunoziva ine caffeine. Asi, caffeine inowanzobatanidzwa mune zvimwe zvekudya nezvimwe zvinwiwa. Zvokudya zvisina kunyora caffeine sechinhu chinoshandiswa hazvirevi kuti caffeine-isina. Kunyange zvinhu zve decaffeinated zvingave zvichine zvishoma.
Heano zvimwe zvezvinwiwa uye zvinokudya izvo unogona kufara uye kuti yakawanda sei caffeine. Chiyero che caffeine mune chimwe nechimwe chinyorwa chakanyorwa pasi apa ndereseji yakawanda. Panogona kuva nezvishoma kana zvishomanana nokuti chiyero chaiyo che caffeine mune chimwe chigadzirwa chinoenderana nechitarisiko uye nzira iyo yakaitwa nayo:
| Mutengo | Size | Caffeine |
| Nguva dzose Kofi (yakashandiswa pamba) | 8 ounces (1 kapu) | 95 mg |
| Decaf Coffee | 8 ounces (1 kapu) | 2 mg |
| Dunkin 'Donuts Regular Hot Coffee | 10 ounces (duku) | 150 mg |
| Starbucks Brewed Dark Roast Coffee | 8 ounces (pfupi) | 130 mg |
| Tea Dema | 1 tea bag | 40 mg |
| Green Tea | 1 tea bag | 20 mg |
| Decaf Tea | 1 tea bag | 2 mg |
| Hershey's Milk Chocolate | 1.55 ounces (1 bar) | 9 mg |
| Dark Chocolate | 1 ounce | 12 mg |
| Hot Chocolate | 8 ounces (1 kapu) | 5 mg |
| Red Bull Energy Drink | 8.4 p. oz. (1 inogona) | 80 mg |
| Coca-Cola | 12 fl. oz. (1 inogona) | 34 mg |
| Diet Coke | 12 fl. oz. (1 inogona) | 46 mg |
| Pepsi | 12 fl. oz. (1 inogona) | 38 mg |
| Kudya Pepsi | 12 fl. oz. (1 inogona) | 34 mg |
Over-the-Counter Medication
Usati watora mishonga ipi zvayo inosanganisira-over-the-counter (OTC) zvigadzirwa, taura nachiremba wako kuti ave nechokwadi chokuti vakachengeteka. Iyo miviri yakashandiswa zvikuru yeOTC mishonga ine caffeine sechinhu chinoshanda chiri Excedrin uye Midol.
- Excedrin ine 65 mg ye caffeine per caplet kana geltab. Zvigadzirwa Excedrin Extra Strength, Excedrin Migraine, uye Excedrin Kupopotedzana Musoro kune chiyero chakafanana che caffeine. Hakuchina caffeine mu Excedrin PM Musoro.
- Midol Inogadzirisa ine 60 mg ya caffeine muhomwe imwe neimwe. Midol naMidol Long Ruregerero Rwakagadzikana ine caffeine-isina.
Shoko Rinobva Kunyanya
Paunenge uri nepamuviri, unoda kuita zvisarudzo zvakanakisisa iwe nechecheche wako. Zvinogona kuvhiringidza uye zvakanyanya kuoma kuita chisarudzo chakanaka kana pane mashoko anopesana. Chinhu chakanakisisa chaungaita ndechekutaura nachiremba wako pamusana pekugadzwa kwepabonde . Chiremba wako achakucherechedza iwe nechecheche wako uye unochengetedza iwe kuongororwa pamusoro pezvinokurudzirwa zvikuru.
Kana iwe usati uri wekofi kana soda, unototangira mutambo. Kana iwe uchida kofi yako kana tei, unogona kuda kuderedza zvishoma. Asi, chero bedzi usingasviki nemigumisiro ipi zvayo, iwe unogona kuinakidza nekuenzanisa. Ingoita kuti uwedzere. Kusvikira pane tsvakurudzo yakajeka inowanikwa pamusoro pekushaya caffeine uye kupererwa pamuviri, zviri nani kuti uve parutivi rwakachengeteka uye ugare mukati memari yakarongedzwa kusvika kusvika 200 mg pazuva.
> Sources:
> American College yeVadzidzi uye Gynecologists. Maekineti caffeine kushandisa panguva yekuzvitakura. Komiti yeAACOG Komiti Nha. 462. Obstetrics uye Gynecology. 2010; 116 (2): 467-8.
> Briggs, Gerald G., Roger K. Freeman, naSumner J. Yaffe. Zvinodhaka Mukudzivirira uye Kubata: A Reference Reference kuIndal uye Neonatal Risk. Lippincott Williams & Wilkins. 2012.
> Chen LW, Wu Y, Neelakantan N, Chong MF, Pan A, van Dam RM. Maternal caffeine inowanikwa panguva yekuzvitakura uye mungozi yekudzivirira kurasikirwa: chikwata chekuita uye chiitiko-kupindura meta-kuongorora kwevanotarisira zvidzidzo. Utano hwehutano hwehutano. 2016 May; 19 (7): 1233-44.
> Sengpiel, V., Elind, E., Bacelis, J., Nilsson, S., Grove, J., Myhre, R., Haugen, M., Meltzer, HM, Alexander, J., Jacobsson, B. uye Brantsæter, AL, 2013. Kuberekwa kwekamera kwemaffeinini panguva yekuzvitakura kunobatanidza nekuzvarwa kwemahombekombe asi kwete nekuita gestational urefu: zvinokonzerwa nekukurukurwa kwevanhu vanoita basa rekucherechedza. BMC Mushonga , 11 (1), peji 42.
> Somogyi LP. Caffeine inowanikwa nehuwandu hweUnited States. Wakagadzirira The Food and Drug Administration uye Oakridge National Laboratory. 2010 Nov.