Iti eluhlaza yenye yeziselo ezinempilo emhlabeni: Igcwele i-flavonoids enokunceda ukunciphisa ukudumba, i-aids ekunciphiseni i-cholesterol embi kwaye inokunciphisa amathuba akho okuhlaselwa yintliziyo okanye ukubetha, iHarvard Medical School isixelela-zonke izinto ezibalulekileyo zokuchasana nemiphumo. yentonga yesonka samasi kunye nesiqingatha somkhono weecrackers ngamanye amaxesha ubhekisa kwisidlo sasemini. Kodwa ngaba oku kuthetha ukuba ungasela iti eluhlaza ngaphambi kokulala kwaye uvune zonke izibonelelo zayo ezisempilweni? Impendulo emfutshane: Hayi. Ewe, kungekhona ukuba ufuna ukulala kakuhle ebusuku.
Yima, kutheni ndingakwazi ukusela itiye eluhlaza ngaphambi kokulala?
Nangona kukho icaffeine ephindwe kathathu kwikomityi yekofu kunekomityi yeti eluhlaza (i-95 milligrams ukuya malunga ne-30), oku akwenzi iti eluhlaza ibe sisiselo sokulala. Ngapha koko, yinto ekufuneka uyiphephe ukusela ngokuhlwa ngendlela efanayo ongayi kuba nayo ikomityi yekofu ene-caffeine kwiyure okanye ezimbini ngaphambi kokulala.
Iti eluhlaza ngaphambi kokulala ayizukuba yeyona nto ilungileyo kuba inecaffeine kuyo, utshilo ingcali yezondlo USarah Adler , umbhali we Ukutya Kwenyani nje . Naliphi na inani liya kubangela ukuba i-adrenals kunye neehomoni zakho zibe kwimeko evusiweyo ngakumbi. Ikomityi okanye ezimbini ngaphambili emini okanye emini emaqanda iya kuba licebo elingcono.
Mhlawumbi ndingadlala ngokukhuselekileyo kwaye nditsibe iti eluhlaza ngokupheleleyo?
Yima, hayi! Iti eluhlaza ilungile ngokugqibeleleyo ukusela kanye okanye kabini ngemini. Unokufuna ukucinga ngokuzithintela kwiikomityi ezimbini ukuba unembali yamatye ezintso, nangona kunjalo, ngenxa yokuba zombini iiti eziluhlaza kunye nezimnyama ziqulethe amanqanaba aphezulu e-oxalates angakhokelela ekwakhiweni kokungaphezulu, ngokutsho AmaZiko eSizwe ezeMpilo . Gcina ukhumbule, nangona kunjalo, ukuba oku akuqhelekanga kakhulu (phew!), Ingakumbi abo bethu bangenakuchaphazeleka kumatye ezintso.
Iti eluhlaza ilayishwe ngokwemvelo ngeepolyphenols, ezilwa nomhlaza , kwaye inokukunceda nokuba unciphise ubunzima ngenxa yayo ukutshisa amafutha kwaye ukunyusa imetabolism izakhono. Iti eluhlaza nayo nceda ukukhusela ukusuka kwi-Alzheimer's, dementia kunye ne-Parkinson (izifo eziye zadibaniswa ngokuthe ngqo kwi-neurons eyonakalisiweyo engqondweni) nge-catechin, i-compound egcina i-neurons ebuchosheni ingonakaliswa ngeengozi okanye iintlungu zentloko kunye nokuwohloka kwendalo ekuhambeni kwexesha. Ezo catechins zinokubulala iibhaktheriya ezisemlonyeni wakho ezibangela umoya omdaka kwaye zilwe neentsholongwane eziqhelekileyo ezinjengomkhuhlane (kodwa esi ayisosizathu sokutsiba ukudubula kwakho komkhuhlane!).
Iti eluhlaza inezixa eziphezulu ze-antioxidants nayo, utshilo u-Adler. Banceda inkqubo yakho ye-detox ngokwemvelo, iyancipha inkqubo yokuguga kunye nokunciphisa ukuvuvukala-okunokuphilisa ukulimala kunye noxinzelelo kumzimba.
Ngeliphi ixesha endinokuthi ndisele ngalo iti eluhlaza kwaye ndingabi mngcipheko wokonakalisa ishedyuli yam yokulala?
Iti eluhlaza igcwele i-amino acid L-theanine , i-anti-anxiety enamandla kunye ne-dopamine-boosting (cinga i-mood vibes) edibeneyo, utsho u-Meg Riley, umqeqeshi wesayensi yokulala oqinisekisiweyo. Ameris sleeping . Ngoko ngokuqinisekileyo inokusinceda ukuba siphumle ngeentsasa ezinoxinzelelo (njengaxa abantwana bakho bechitha imizuzu engama-30 besilwa neenzame zakho zokunxiba iidyasi zabo kwaye uphele emva kwexesha emsebenzini).
I-theanine kwiti eluhlaza inciphisa iihomoni ezinxulumene noxinzelelo njenge-cortisol, utshilo uRiley. Ikwanceda ukuphumza umsebenzi we-neuron ebuchotsheni, kwaye ubungqina bubonisa ukuba ukusela iti eluhlaza emini kunokuphucula umgangatho wakho wokulala kamva ngobo busuku. U-Riley wongeza, nangona kunjalo, ukuba i-caffeine kwiti eluhlaza isenokukugcina, ngoko ke kubalulekile ukuyeka ukusela ubuncinane kwiiyure ezimbini ngaphambi kokuba ubethe i-hay.
Ukuba i-caffeine iphantsi, kutheni ndingakwazi ukusela iti eluhlaza ebusuku?
Kuyinyani ukuba iti eluhlaza ayinayo icaffeine eyaneleyo ukukunika amajita njengamava athile asela ikofu, kodwa oko akuthethi ukuba ayinayo icaffeine eyaneleyo ukuze uhlale uphaphile ebusuku. Ukuphunga kusasa kunokukunika ukomeleza amandla kunye nokuba vusa ingqondo yakho ngokwaneleyo ukwenza ngcono emsebenzini kwaye uqhube imisebenzi efuna ingcinga ngakumbi kunokubopha izihlangu zakho, kodwa konke oku kukwalingana nenqanaba elibukhali elingabangeli ukuvala amehlo.
I-caffeine ekwiti eluhlaza inokuvuselela amaza ethu engqondo ye-alpha, ehambelana nesilumkiso kodwa imvakalelo ezolileyo emzimbeni-yahluke kakhulu kwimvakalelo eguquguqukayo emva kokusela ikofu, u-Adler uthi. Ubiza olu lungelelwaniso phakathi kokuphaphama kunye nokuzola kwezona hlabathi zimbini, kodwa uthi kungcono ukunethezeka kuyo ngelixa udibanisa ii-imeyile zakho zasekuseni hayi njengoko usiya phantsi ngaphambi kokulala.
Kuthekani ukuba nditshintshela kwiti eluhlaza ye-decaf?
Iti eluhlaza ene-decaffeinated kuphela i-2 milligrams ye-caffeine kuyo-ngokucacileyo ayifuni ngokwaneleyo ukuchaphazela ubuthongo bakho-ngoko kuyinyani ukuba, ephepheni, oku kubonakala ngathi akukho-brainer. Ingxaki apha, nangona kunjalo, kukuba ukuze iti ihluthwe i-caffeine yendalo, kufuneka ihambe kwinkqubo eyenza ukuba kusetyenzwa kwaye, eneneni, unempilo encinci kakhulu.
Ukukhetha iti eluhlaza ye-decaf ayinakukunika uninzi lwezibonelelo zempilo njengeti eluhlaza eqhelekileyo kuba i-decaffeinating isusa ezinye ze-antioxidants ezinamandla zeti, utshilo uRiley. Darn.
Kuba i-decaf ayihambisani nodade wayo wendalo yonke, kungcono ukuba unamathele kwiti eluhlaza eqhelekileyo kwaye uyikhuphe kusasa nasemva kwemini. Nantso ke iti.
ENXULUMENEYO: Uwenza njani amanzi eLamuni (Kuba usenokuba uyenza ngokungalunganga)
