Itiye elihlaza lingesinye seziphuzo ezinempilo emhlabeni: Ligcwele ama-flavonoid angasiza ekwehliseni ukuvuvukala, izinsiza ekwehliseni i-cholesterol embi futhi linganciphisa amathuba okuhlaselwa yinhliziyo noma unhlangothi, iHarvard Medical School iyasitshela-zonke izici ezibalulekile zokulwa nemiphumela. wenduku kashizi yosuku oludala kanye nengxenye yomkhono wama-crackers ngezinye izikhathi ubhekisela kuwo njengesidlo sasemini. Kodwa ingabe lokhu kusho ukuthi ungaphuza itiye eliluhlaza ngaphambi kokulala futhi uvune zonke izinzuzo zalo ezinempilo? Impendulo emfushane: Cha. Hhayi-ke, hhayi uma ufuna ukulala kahle ebusuku.
Linda, kungani ngingakwazi ukuphuza itiye eliluhlaza ngaphambi kokulala?
Nakuba kune-caffeine ephindwe kathathu enkomishini eyodwa yekhofi kunaleyo yenkomishi yetiye eliluhlaza (amamiligremu angama-95 kuye kwangama-30), lokhu alenzi itiye eliluhlaza isiphuzo sangaphambi kokulala. Eqinisweni, kuyinto okufanele uyigweme ukuphuza kusihlwa ngendlela efanayo ubungeke ube nayo inkomishi yekhofi eline-caffeine ihora noma amabili ngaphambi kokulala.
Itiye elihlaza ngaphambi kokulala ngeke libe wumqondo omuhle kakhulu ngoba linayo i-caffeine, kusho isazi sezokudla Sarah Adler , umbhali we Ukudla Kwangempela nje . Noma yiliphi inani lizokwenza ama-adrenals nama-hormone akho abe sesimweni sokuphaphama. Inkomishi noma ezimbili ngaphambi kosuku noma emini kungaba umqondo ongcono.
Mhlawumbe kufanele ngiyidlale iphephile futhi ngeqe itiye eliluhlaza ngokuphelele?
Ima, cha! Itiye elihlaza lilungele ukuphuza kanye noma kabili ngosuku. Ungase uthande ukucabangela ukuvimbela izindebe ezimbili uma unomlando wamatshe ezinso, noma kunjalo, ngoba kokubili itiye eluhlaza namnyama aqukethe amazinga aphezulu e-oxalates angaholela ekwakhiweni kokunye, ngokusho kwe Izikhungo Zezempilo Zikazwelonke . Nokho, khumbula ukuthi lokhu akuvamile kakhulu (phew!), Ikakhulukazi kulabo bethu abangenwa amatshe ezinso.
Itiye elihlaza lilayishwa ngokwemvelo ngama-polyphenols, ezilwa nomdlavuza , futhi ingase ikusize ulahlekelwe isisindo ngenxa yayo ukushisa amafutha futhi kuthuthukisa imetabolism amakhono. Green tea can futhi ukusiza ukuvikela kusukela ku-Alzheimer's, dementia kanye ne-Parkinson (izifo ezixhunyaniswe ngokuqondile nezinzwa ezilimele ebuchosheni) nge-catechin, inhlanganisela egcina ama-neurons ebuchosheni ukuthi alimale ngezingozi noma ukuhlukumezeka kwekhanda kanye nokuwohloka kwemvelo ngokuhamba kwesikhathi. Lawo makatheni angaphinde abulale amagciwane asemlonyeni wakho abangela umoya omubi futhi alwe namagciwane avamile njengomkhuhlane (kodwa lesi akusona isizathu sokweqa isibhamu sakho somkhuhlane!).
Itiye elihlaza linenani eliphezulu lama-antioxidants futhi, kusho u-Adler. Basiza uhlelo lwakho lwe-detox ngokwemvelo, ukunciphisa inqubo yokuguga futhi kunciphise ukuvuvukala-okungaphulukisa ukulimala nokucindezeleka emzimbeni.
Ngingaphuza ngasiphi isikhathi itiye eliluhlaza futhi ngingabi engcupheni yokonakalisa isimiso sami sokulala?
Itiye elihlaza ligcwele amino acid I-L-theanine , inhlanganisela enamandla yokulwa nokukhathazeka kanye ne-dopamine-boosting (cabanga ngokudlidliza kwemizwa), kusho u-Meg Riley, umqeqeshi wesayensi yokulala oqinisekisiwe I-Ameris sleep . Ngakho-ke ingasisiza nakanjani ukuba sizipholele ekuseni ezicindezelayo (njengalapho izingane zakho zichitha imizuzu engu-30 zilwa nomzamo wakho wokugqokisa amajazi bese ufika sekwephuzile emsebenzini).
I-theanine esetiyeni eliluhlaza inciphisa amahomoni ahlobene nengcindezi njenge-cortisol, kusho uRiley. Kuyasiza futhi ukuphumuza umsebenzi we-neuron ebuchosheni, futhi ubufakazi bubonisa ukuthi ukuphuza itiye eliluhlaza emini kungathuthukisa izinga lakho lokulala kamuva ngalobo busuku. U-Riley uyanezela, nokho, ukuthi i-caffeine esetiyeni eliluhlaza isengakugcina, ngakho-ke kubalulekile ukuyeka ukuyiphuza okungenani amahora amabili ngaphambi kokuthi ushaye utshani.
Uma i-caffeine iphansi, kungani ngingakwazi ukuphuza itiye eliluhlaza ebusuku?
Kuyiqiniso ukuthi itiye eliluhlaza alinayo i-caffeine eyanele ukukunikeza ama-jitters njengabanye abaphuza ikhofi, kodwa lokho akusho ukuthi ayinayo i-caffeine eyanele ukuze uhlale uphapheme ebusuku. Ukuphuza okunye ekuseni kungakunika amandla futhi ngisho vusa ubuchopho bakho ngokwanele ukwenza kangcono emsebenzini futhi wenze imisebenzi edinga umcabango owengeziwe kunokubopha izicathulo zakho, kodwa konke lokhu futhi kulingana nezinga lobukhali elingahambisani nokuvala amehlo.
I-caffeine esetiyeni eliluhlaza ingashukumisa amaza ethu obuchopho be-alpha, ahlobene nomuzwa ophapheme kodwa ozolile emzimbeni—ohluke kakhulu nomuzwa onyakazayo ngemva kokuphuza ikhofi, kusho u-Adler. Ubiza lokhu kulinganisela phakathi kokuqaphela kanye nokuzola okuhle kakhulu kuyo yomibili imihlaba, kodwa uthi kungcono ukunethezeka kukho ngenkathi uhlanganisa ama-imeyili akho asekuseni hhayi njengoba ushona phansi ngaphambi kokulala.
Kuthiwani uma ngishintshela ku-decaf green tea?
Itiye eliluhlaza eline-decaffeinated linamamiligremu angu-2 kuphela e-caffeine kulo-ngokusobala akwanele ukuthi lithinte ukulala kwakho-ngakho kuyiqiniso ukuthi, ephepheni, lokhu kubukeka njengento engenangqondo. Inkinga lapha, nokho, ukuthi ukuze itiye liphucwe i-caffeine yemvelo, kufanele lidlule inqubo elenza libe kusetshenziwe futhi, empeleni, inempilo encane kakhulu.
Ukukhetha itiye eliluhlaza le-decaf kungase kungakunikezi izinzuzo eziningi zezempilo njengetiye elihlaza elivamile ngoba i-decaffeinating isusa amanye ama-antioxidants anamandla etiye, kusho uRiley. Darn.
Njengoba i-decaf imane ingaphili ngokuvumelana nodadewabo wemvelo, kungcono ukunamathela etiyeni elivamile eliluhlaza futhi uligxilise ekuseni nantambama. Futhi itiye lelo.
OKUhlobene: Uwenza Kanjani Amanzi Alamula (Ngoba Kungenzeka Uwenza Okungalungile)
