Uphando lweeyi, ikhofi, isoda kunye nokuzala
Ingaba i-caffeine kwikhobe yakho yasekuseni yekhofi inokuchaphazela ukuzala kwakho ? Ngethuba nje ungadli imali ephezulu, akunakwenzeka ukulimaza amathuba akho okukhulelwa . Kusengumzekelo omuhle wokunciphisa ukungenisa kwakho, nangona kunjalo. (Okunye ngezantsi apha.)
Unxibelelwano olunokwenzeka phakathi kwe-caffeine, ukuzala, kunye nokuphuphuma kwesisu ngokuqhelekileyo kwiindaba, mhlawumbi ngenxa yocwaningo oluninzi lwabafazi.
Inkomishi yehofu yentsasa okanye itiye ngokuqhelekileyo isithethe kwihlabathi leNtshona.
Kwakhona, kulabo banethemba lokukhulisa ukuzala kwabo ngokwemvelo kangangoko kunokwenzeka, ukuyeka i-caffeine kubonakala ngathi kuyinjongo efanelekileyo.
Abanye abesifazana, nangona kunjalo, abanakukwazi ukufikelela emini ngaphandle kokunyusa i-caffeine. Kubo, le ndebe yokuthuthuzela iyathuthuzela kwiimvakalelo zecala kunye nokukhathazeka.
Uphando ngokwenene lithetha ntoni nge-caffeine kunye nokuzala? Ngaba ikhona isizathu sokuziva unetyala ngenxa yendebe enye yekhofi?
Oko kuthethwa nguPhando
Yonke into yokukhathazeka ngenxa ye-caffeine kunye nokuzala emva kwe-1988 uphando yabalisa ukuba abafazi abaselayo ngekomityi yekhofi ngemini babekho isiqingatha esingaba nako ukukhulelwa. Ukuba wenze nayiphi na uphando ngesihloko, mhlawumbi uye wambona olu catshulwe catshulwa.
Nangona kunjalo, akukho cwaningo oluye lwakwazi ukuphinda luphindaphindile olo ziphumo.
Akunakuphela nje kwezifundo ezizayo azifumananga ukunciphisa okuninzi ukuvelisa kwi-caffeine-ezinye izifundo ziye zathola ukwanda kwamanani okuzala.
Enye yezona zifundo eziphambili kulo mbandela zazibandakanya amabhinqa angaphezu kwama-3 000.
Abaphandi bajonga ixabiso lokuzala ngokumalunga nekhofi, itiye kunye ne-soda intake.
Olu sifundo lwaseDenmark lufumene ukuba ...
- Abafazi abadla ngaphezu kwama-300 mg we-caffeine ngosuku (ngaphezulu kwe-1 indebe yekhofi) babekho amazinga afanayo okuzala okuthelekiswa nabasetyhini abaphuza ngaphantsi kwe-100 mg ukuya kwanye ngosuku.
- Abafazi abaphuza amabini okanye ama-servings weeyi ngosuku babengenakukwazi ukukhulelwa ngaphezu kwabo babengenayo itiye.
- Abafazi abaphuza i-soda babengenako ukukhulelwa kwinyanga nayiphi na inyanga kunabesifazana abangazange baphuze isoda. Abasetyhini abasela amanzi amathathu ngeesoda ngosuku babe nobunzima bezinga lokuzala ngaphezu kwabasetyhini abaphuza i-soda ekhonzayo ngosuku.
Ngokusekelwe kwesi sifundo, ngaba uqala ukusela itiye ukuba ukhulelwe ngokukhawuleza? Ngaba ufanele uhlambele kwikhofi? Ngaba iziphuzo zokusela zesitya ngoku utshaba lokuzala?
Kunzima kunokuba.
Asiyazi ngokwenene ukuba kutheni abaphuza bewayini babone ukwanda kwezityalo kwaye abaphuzayo bayiziphuzo babona ukunciphisa ukuveliswa kwesi sifundo.
Kungaba ngabaphuza itiye bavame ukuphila ngendlela enempilo ngokuqhelekileyo xa kuthelekiswa nabangenayo iwayini. Kungenzeka ukuba basebenzi be-soda banokuthi bangabikho impilo engafanelekanga, okanye kubekho nezinye iikhemikhali (ngaphandle kwe-caffeine) echaphazela kakubi ukwanda kwezidakamizwa zesoda.
Izinto ezifanele zihlale zikhunjulwe xa zikhangela uPhando
Ukufunda iinqununu zokukhetha indlela yokuphila kwenza ukuba kuvelwe ubunzima. Awukwazi ukuthatha ngokuthe ngqo iqela labantu, uwagcine ebhodini ukulawula yonke into abayidlayo nokuyiselayo, kwaye ubone indlela abavakalelwa ngayo ngokukhawuleza.
Izifundo ezinjengalezi zithembele kwingxelo echanekileyo kwaye ukhumbule.
Izifundo ezininzi malunga namazinga okuzala kunye ne-cafeine yacela abafazi ukuba babike ukuba bangakanani ikhofi abayisele ngaphambi kokuba balelwe. Bacela abafazi ukuba bakhumbule oko babela kunyaka (okanye ngaphezulu) ngaphambili.
Izifundo ezilungileyo zilandele iqela labantu njengoko zizama ukukhulelwa, zibabuze oko batywalayo ngoku (okanye kutshanje) de zize zikhulelwe (okanye azinjalo.) Uphando lwaseDenmark oluchazwe ngasentla luluhlobo olunjalo.
Kodwa kunye nezifundo ezinjengezi zinxaki ezinokwenzeka.
Ngokomzekelo, ezi zifundo zingabandakanyi abafazi abakhulelwe ngokukhawuleza abazange babe nethuba "lokuzama ukukhulelwa."
Enye ingxaki ngeesifo se-caffeine i-dosages ayicaci.
Inkomishi yekhofi ekhaya ingaba nexabiso elihluke ngokupheleleyo le-caffeine kune-latte kwisitolo sekhofi. Kwanjalo isiselo esifanayo kwiivenkile zekhofi ezahlukeneyo zingaba nexabiso elithile le-caffeine.
Enye into emele ihlale ingqondweni xa ukhangele uphando nge-caffeine kukuba akucaci ukuba ngaba i-caffeine engakhokelela kwiingxaki zokuzala okanye ezinye iindlela zokuphila ezinokuthi abaphuza i-caffeine banokuthi bangene kuyo.
Ngokomzekelo, abantu abasebenzisa umsi banako ukusela ikofi ezininzi kunye neziyobisi. Oku kusenokuba kutheni izifundo zangaphambili zifumene imiphumo emibi yokuzala. Abaxhasi bekofi abanokutya nabo banokutshaya, kwaye siyazi ukuba ukutshaya kuyabangela ukulima .
Olunye udaba-oluphezulu lokusetyenziswa kwe-caffeine luninzi kubantu abajongene nokukhathala. Ukukhathala kungabonisa isifo okanye ingxaki eyenza ukulimaza inzala, njenge- endometriosis okanye nokudakumba .
Ngoko, xa uphando lubona iingxaki zokuzala kubasetyhini abasela ikofi, ngaba ikhofi? Okanye enye into?
Kwiinkoliso ezininzi, akunakwenzeka ukuxelela.
Uninzi Kangakanani Cafeine?
Ukuba ufuna ukuyidlala ngokukhuselekileyo nge-caffeine, ukuthatha ngaphantsi kwama-200 okanye 300 mg we-cafeine ngosuku lucebisa.
Yilokho i-endocrinologists yokuzala ngoku iphakamisa izibini ezinzima ukukhulelwa .
Nangona kunjalo, ininzi yethu ayiyikucinga ngokulungisa i-caffeine ngokwemilogram. Sicinga kwiikomityi.
Ngakanani i-caffeine inkombe yekhofi okanye itiye? Kuthiwani ngeziphuzo ezinxilisayo? Nazi izikhokelo eziqhelekileyo:
Ikofi:
- I-Brewed (8 oz.) = 95 ukuya ku-200 mg
- Ukutshatyalaliswa, ukukhonza omnye-ntlobo = 75 ukuya kwi-150 mg
- I-Brewed, i-decaffeinated (8 oz.) = 2 ukuya kwi-12 mg
- Ngokukhawuleza ngokukhawuleza (8 oz.) = 27 ukuya ku-173 mg
- I-decafeinated instant (8 oz.) = 2 ukuya kwi-12 mg
- I-Expresso (1 -2 oz.) = 45 ukuya ku-75 mg
- I-Starbucks Caffé Latte enkulu (16 oz.) = 150 mg
- I-Starbucks Dark Roast enkulu (16 oz.) = 260 mg
- I-Starbucks Nariño 70 I-Cold Brew enkulu (i-16 oz.) = 200 mg
Ihayi:
- Itiyi ebomvu, i-brewed (8 oz.) = 14 ukuya ku-70 mg
- Itiye emnyama, i-decaffeinated (8 oz.) = 0 ukuya kwi-12 mg
- I-Instant (8 oz.) = 11 ukuya kwi-47 mg
- I-Bottled ready-to-drink (8 oz.) = 5 ukuya ku-40 mg
Iziphuzo ezinxilisayo:
- Coke (12 oz.) = 35 ukuya ku 47 mg
- I-Pepsi (12 oz.) = 36 ukuya ku-38 mg
- UDkt Pepper = 42 ukuya ku-44 mg
- Intaba yentaba, rhoqo (12 oz.) = 54 mg
- Intaba yentaba i-MDX (12 oz.) = 71 mg
- Jolt cola (12 oz.) = 72 mg
Iziphuzo zamandla:
- Iiyure ezingama-5 ISIXHOSI (2 oz.) = 215 mg
- I-Monster Energy (16 oz.) = 160 mg
- I-Red Bull (8.3 oz.) = 80 mg
- I-Spike Shooter (8.4 oz.) = 300 mg
I-cocoa, i-tshokoleta kunye ne-ice cream:
- I-cocoa kwi-mix (8 oz.) = 2 ukuya kuma-13 mg
- I-chocolate yelamazi (1.55 oz.) = 9 mg
- Ikhekhelethi ekhethekileyo yaseHershey (1.45 oz.) = 31 mg
- Ben & Jerry's Coffee Ice Cream (8 oz.) = 68 ukuya ku-84 mg
Ngaphantsi
Izifundo azifumananga uxhulumaniso phakathi kwe-caffeine kunye nokwehlisa inzala kubantu.
Nangona uphando olwangoku alubonisi kakuhle impembelelo embi ekuzaleni kwabasetyhini, izifundo eziye zabonisa umphumo zifumanisa ukuba ngaphantsi kwe-200 mg ye-cafeine kufanele ibe yilungile.
Akunakufuneka ulahle ikomityi yekhofi yakho yasekuseni (kwaye akufuneki uzive unetyala malunga nalo.) Nangona kunjalo, ukuba ube kwicala elikhuselekileyo, unokufuna ukudlula ngemizuzwana.
> Imithombo:
> Umxholo we-caffeine wekhofi, itiye, isoda kunye nokunye. MayoClinic.org. www.mayoclinic.org/healthy-festyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
> Hatch EE1, Ihlakaniphile LA, Mikkelsen EM, Christensen T, uRisis AH, uSørensen HT, uRothman KJ. Isiphuzo se-cafeinated kunye nokusetyenziswa kwesoda kunye nexesha lokukhulelwa. Epidemiology . 2012; 23 (3): 393-401. i-doi: 10.1097 / EDE.0b013e31824cacac.
> Nisenblat, Vicki; Norman, uRobert J. Imiphumo ye-caffeine kwiziphumo zokuzalana kwabafazi. Isemgangathweno.
> Hornstein, Mark D .; Gibbons, uWilliam E. Ukuqinisekisa ukuveliswa kwemvelo kwizibini ezithatha ukukhulelwa. Isemgangathweno.