Ayikwazi ukuqala usuku lwakho ngaphandle kwenkezo-noma i-joe amabili? Awusodwa. Abangaphezu kwesigamu samaMelika bajabulela ukulungiswa kwe-java nsuku zonke.
Kubo bonke abathandi bakho bekhofi, nginezindaba ezithile eziqinisekisiwe zokukuphazamisa: Iningi locwaningo olukhona lapho ngekhofi (ne-caffeine) lihle. Eqinisweni, ucwaningo lubonisa ukuthi alukwazi nje ukusiza ukunika amandla, kepha kungasiza nokuvikela imemori nokunciphisa ingozi yezifo ezihlukahlukene.
Uma uke ukwesaba ikhofi ngenye ye-buzz engalungile, ake ngichaze kancane. Ucwaningo lwangaphambili aluzange luqaphele ngaso sonke isikhathi ukuthi abaphuzi bekhofi abavame ukubhema nogwayi futhi bangasebenzi. Ngokusobala, le mikhuba emibili ingathinta ingozi yomuntu yesifo nokufa.
Kodwa ochwepheshe manje bathola ukuthi izinzuzo zibonakala zidlula noma yiziphi izingozi ezingenzeka. Lezo zinzuzo zihlanganisa ukuthuthukiswa kobuchopho: Izinkomishi ezimbili ngosuku zingasiza ukuqinisa ubuchopho nokuthuthukisa inkumbulo, kokubili esikhathini esifushane nesikhathi eside. Kwesinye isifundo, abacwaningi baseYurophu balandela amadoda angama-700 asebekhulile enempilo iminyaka eyishumi futhi bathola ukuthi labo ababekeze izinkomishi ezintathu zekhofi ngosuku babhekana nokunciphisa kakhulu kwengqondo kunokuba abaphuzi bengenzi.
Ikhofi nayo izuzisa umzimba. Kungase kuvikelwe ngokumelene no-Parkinson, i-Alzheimer's, ukucindezeleka, uhlobo lwesifo sikashukela sohlobo lwesibili, kanye namanye khansa. Futhi kungase kube isisindo sokusebenza ngaphambi kokusebenza.
Ukuphuza indebe ngaphakathi kwehora lokuzivocavoca kungaqinisa ukukhuthazela nokusebenza .
Kodwa ngaphambi kokuzithelela enye indebe, kufanele ngibelane ngokucophelela ikhofi encane:
- Asikho isidingo sokuba iJunkie junkie. Uma ungakaphuzi ikhofi njengamanje, angeke ngiphakamise ukuqala manje. Kunezinye izindlela eziningi zokuvikela impilo yakho-ungakwazi ukweqa ukusika futhi uqhubeke uvuna lezi zinzuzo ngokuzivocavoca futhi uphinde ulayishe izithelo nemifino, isibonelo.
- Naka umzimba wakho. Gwema ikhofi uma kukukhipha i-jittery, kubangela ukuphathwa ikhanda, noma uma kugcizelela isimo esandulele, njengo Crohn's, colitis, IBS, nokulala. Futhi, uma unesifo senhliziyo noma umfutho wegazi ophakeme noma ukhulelwe, cela udokotela wakho uma ungajabulela ikhofi ye-caffeinated.
- Yenza inani le-caffeine. Kubalulekile ukunakekelwa kokudla kwe-caffeine uma ubona noma yiziphi izimpawu ezibalulwe ngenhla. Izinga zingahluka-ikhofi enkulu (ama-ounces ama-20) avela kuDunkin 'Donuts aqukethe ama-258 milligrams e-caffeine kanti inani elifanayo le-java elivela ku-Starbucks ("i-Venti") liqukethe ama-milligram angu-325. Ikhofi evamile ngokuvamile ine-100 kuya ku-150 mg ikhofiyini indebe ngayinye. I-tea inikeza i-jolt engcono kakhulu; Ama-ounces ayisishiyagalombili weti (okuluhlaza okwesibhakabhaka noma omnyama) anesilinganiso esingu-40 mg, nakuba abamnyama bevame ukuba nokunye okungaphezulu. Khumbula ukuthi itiye linganikeza izinzuzo ezifana nekhofi, ngenxa ye-combo yama-antioxidants ne-caffeine.
- Namathela ngomkhawulo. Kubantu abaningi abadala abanempilo, kufika ku-400 mg ye-caffeine kubhekwa njengokuphephile. Uma unenkinga yokubekezelela le mali, bese ulungisa ukufaka kwakho ngokufanele.
- Thatha lula kuma-toppings. I-cream, ushukela, isiraphu, nezinye izengezo zingadlulisa ama-calorie ngendlela ephezulu. Ezinye iziphuzo zekhofi ziqukethe amakholori amaningi kunokudla konke! Hlola lezi zibalo bese wenza okubalwa okusheshayo ukuze uthole izindleko zekhofi yakho: Ngokwe isipuni, ubisi lunama-khalori angu-9, ingxenye nengxenye inamakholori angu-20, noshukela liqukethe ama-calories angu-60. I-skim latte evela ku-Starbucks iyinhlangano ekhethiwe ngokukhetha ama-calories angu-130 kuphela. Noma yenza isiphuzo sakho sekhofi ekhaya.
- Beka i-caffeine-cutoff. I-caffeine ijwayele ukuhlala ohlelweni lwakho noma kuphi kusukela emahoreni amathathu kuya kwangu-8 emva kokusikwa. Kuye ngobuzwe bakho, ungase ufune ukuziqeda ngesikhathi esithile.
NguJoy Bauer, MS, i-RDN, i-CDN, i-Health and Nutrition Expert ye-NBC's Today Show futhi umsunguli wezinkinobho ezidlayo. Incwadi yamuva kaJoyni ivela ku-Junk Food kuya kuJoy Food .