Caffeine uye Kurara Zvose Zvakaitika Adenosine, Deredza Kurasikirwa
Zvichida wakanzwa nezvechimwe chinhu chinonzi "caffeine nap" kana kuti "kuvhara pasi kofi." Inogona kunge yakarongedzwa senzira yekuwedzera kushanda kwekushumira kwe caffeine uye naputi kuti uwedzere kurara kwemasikati . Izvi zvingashanda sei? Inguva ipi yakanakisisa yekuedza nayo masikati? Kokaine yakawanda sei uye nguva yakareba yeputi yakanakisisa sei? Dzidza zvakawanda nezve caffeine naps uye kuti ingave here izvo zvaunoda kuti unzwe zviri nani munguva yekupedzisira.
Chii chinonzi Caffeine Napano?
A caffeine nap napanguva shomanana yehope inowanikwa mukati mezuva rinotevera kushandiswa kwea caffeine. Kuvhara kunofanira kuchengetwa kusvika pamaminitsi gumi nemaminetsi makumi maviri nemashanu uye zvingave zvakakosha kugadzirisa kambani kuti isabatwa nehope. Kazhinji kechimwechete kana maviri zvinoshandiswa ne caffeine zvinonakidzwa, uye zvidzidzo zvakawanda zvinoratidza kubatsirwa zvakaedzwa 150 kusvika 200 mg ye caffeine. (Kutaura, mukombe wewaini yakabereka une 163 mg ye caffeine.) Izvozvo zvinokonzerwa nekakineine hazvina basa nezvisarudzo zvakawanda zviripo, kusanganisira kofi, tei, soda pop, zvinwiwa zvezvinwiwa, chokoti, caffeine mapiritsi, nezvimwe. izvo zvaunopedza, chiyero che caffeine chinogona kusiyana uye kuti iwe unowanzobata sei (kana kudya) kunogona kuchinjawo kunzwisisa kwako.
Koffeine Inoshanda Sei?
Chido chedu chekurara chinoenderana nemitemo miviri: homeostatic sleep drive uye inonzi circadian warning signal. Kurara motokari kunoreva kuti nguva refu iwe ukaramba wakamuka, sleepier iwe uchava.
Izvi zvinokonzerwa nekuunganidza kwekemikari muuropi inonzi adenosine . Adenosine iyo inowanzoenderana nemaitiro emetabolism. Maseji ari mumuviri anoshandisa adenosine triphosphate (ATP) senzira yavo yepamusoro yesimba. Chimwe chikamu chakasara chekushandisa kwesimba iyi adenosine. Kana isu takarega, simba ratinoshandisa uye kunyanya adenosine inowedzera mukati meuropi.
Ichi ndicho chimwe chezvinhu zvinokosha zvinoita kuti tinzwe takarara.
Kurara ndechokuti, pamwe muchikamu, chirongwa chekubvisa zvakagadzirirwa adenosine. Mangwanani, mushure mehusiku hwakanaka hwekurara, maitiro acho anoderedzwa uye ozotanga kuwedzera nekumuka kwenguva refu. Kana iwe uchingotora maawa mana ehope husiku humwe, unomuka uchinzwa wakarara nokuti iwe usina nguva yakakwana yokubvisa adenosine. Zvakakosha kuziva kuti kunyange nguva shomanana dzokurara zvinogona kuderedza zvakanakisisa mazinga eAdenosine. Nokudaro, kuvhara kunogona kuderedza kurara uye kuwedzera kuchenjerera.
Apo caffeine inobatanidza nehuputi, izvi zvinowedzera zvinowedzera. Caffeine yakazvimiririra inoshanda kubvisa adenosine, chiratidzo chekurara. Iyi ndiyo nzira iyo inoita seinosimudzira uye inoshanda kutiita kuti tinzwe takamuka, kunyange tisina kurara. Somugumisiro, caffeine yepamusoro peviri inopindira iyo inozivikanwa kuderedza kurara. Kutsvakurudza kunoratidza kuti kusanganiswa kunobudirira kupfuura zvayo pachako mukuvandudza matanho ekuchenjerera.
Ndeipi Paunofanira Kutora Kaffeine Pano?
Muzvizhinji, unofanira kufunga kutora caffeine napuviri paunenge uchinzwa kurara kwenguva yakareba mukati mezuva. Kune vanhu vazhinji, izvi zvinogona kufanana nekudzika kwepanyama mumushumo wekudhiridza we circadian unoitika masikati, kazhinji pakati pe1 PM ne3 PM.
Zvichiitika, ichi ndicho chikonzero nharaunda dzose dzinocherechedza siesta nguva munguva yemasikati (iyo inowanzova iyo inonyanya kupisa kwezuva kwavari).
Kuti urege kudzikama , zvichida zvakanakisa kuti usarega kutora caffeine naputi mushure mezuva kana pedyo nekurara. Caffeine inogadziriswa nechiropa, uye inenge hafu yaro ichabviswa mumaawa mashanu kusvika ku6, kuitira kuti iwe ungada kuidzivirira kunze kwemasikati masikati kana iwe uine hanya kana unotarisana nehope.
Dzimwe Nzira Dzokudzivisa Kura Kwemasikati
Kana iwe ukanyanyisa kurara masikati, zvinowanzoitika nekuda kwekushaya kukwana kwehutano kana huwandu. Kurara kunowanzoitika kuvanhu vakuru kana maawa masere kusvika pa8 ekurara anowanzowanikwa.
Edza kuwana maawa akakwana ekurara usiku, chengetedza nguva yako yekurara nguva dzose, uye uwane maminitsi gumi nemashanu emangwanani ekuedza kwekumuka. Panewo dzimwe nzira dzaunokwanisa kuvandudza kurara kwako .
Mukuwedzera, kushungurudzika kwehope dzakadai sekudzivirira kubatwa kwepabonde kunogona kuderedza kunaka kwehope usiku. Inotungamirira kumunhu anoramba achimuka kubva muhope kuti adzoke kupemha kunogona kutungamirira kusabatsirisa kurara, kupererwa kwekurara kwezuva, uye kuputika nguva dzose. Kana iwe uchinge uchinonoka, uchikwira kuti ushande usiku, uye mazino achikuya, unofanira kutsvaga kuongorora.
Yeuka kuti caffeine haisi iyo inotsiva kurara. Kunyangwe zvinogona kuvhara zviratidzo zvehope, zvinokonzera ndezvenguva pfupi. Usambofambisa kana iwe uchinetseka. Kana iwe uchigara uchinzwa uchirara masikati, ona chiremba wehope kuti uone kuti kurara kwako kunogona kuvandudzwa sei.
> Sources:
> Bonnet, MH. "Kushandiswa kweprophylactic naps uye caffeine kuti urambe uchiita basa panguva inenge ichienderera mberi." Ergonomics . 1994 Jun; 37 (6): 1009-1020.
> "Caffeine Content of Drinks." Caffeineinformer .
> Hayashi, M et al . "Kujekesa zvinokonzerwa ne caffeine, chiedza chakajeka uye kushambidza kusangana mushure mekuvhara kwemazuva masikati." Clinical Neurophysiology . 2003 Dec; 114 (12): 2268-2278.
> Horne, JA et al . "Kurwisana nomutyairi kurara: zvinokonzerwa nekuputika, caffeine, uye placebo." Psychophysiology . 1996 May; 33 (3): 306-309.
> Reyner, LA et al . "Kubvisa kurara mumadokari: kusanganiswa kwekakineine nepfupi pfu." Psychophysiology . 1997 (s): Nov.