Zvitsva Zvitsva pane Caffeine's Kurara-Kuvhiringidza Mhedzisiro

Zvemukati

• Kurara Kwakakosha Kuverengwa
• Zvakanakira nezvakaipira Kurara Nezvipfuwo Zvako

Iwe unoinzwa nguva dzese, kana zvasvika pakurara: Usanwa caffeine kunonoka masikati. Icho chiri pakati pemazano akanyanya kurara-uye akanaka. Caffeine, ine ayo anokonzeresa mhedzisiro, inokanganisa kurara kwakanaka. Uye mazuva ano, nekufarirwa kwezvinwiwa zvine simba uye zvimwe zvinwiwa zvine caffeine uye zvinwiwa, hazvina kuoma kumutsiridza unonwa caffeine zuva rese, kunyangwe iwe ukaisa kapu yako yekofi padivi. Iyo yakashata hutano mhedzisiro yeakawandisa caffeine zvakare inowedzera kupfuura matambudziko ekurara. Kutsvagurudza kunoratidza kuti caffeine inogona kubatsira kumatambudziko emwoyo. Ongororo ichangoburwa mikuru inoratidza zvakare kuti inorema caffeine inonwa - inopfuura ina-masere masere makapu ekofi pazuva zuva nezuva - yakabatana nehurefu hwehuwandu hwevakafa muvarume nevakadzi.

Asi kunonoka sei muzuva kunonoka muzuva kuti utore caffeine? Kunyangwe paine kubvumirana nezve caffeine yekurara-inokanganisa mhedzisiro, kurudziro nezve iyo nguva yekushandisa caffeine - uye kana zvakanakira kumira kwezuva - inogona kusiana zvakanyanya. Kunyangwe kuwanda kwekutsvagisa kwakaitwa kuratidza caffeine yakaipa mhedzisiro pakurara, kushoma kutarisisa kwakabhadharwa kune yakatarwa nguva yekushandisa caffeine inoenderana nenguva yekurara.

Chidzidzo chitsva chichiedza kuzadza zvimwe zvezvinhu zvakakosha nezve mhedzisiro yemanheru-masikati uye mangwanani-manheru caffeine yekushandisa pahusiku hwehusiku. Vatsvagiri paMichigan's Henry Ford Chipatara Kurara Dambudziko & Tsvagiridzo Center uye Wayne State College yeMishonga vakaongorora kurara-kunokanganisa mhedzisiro yekushandisa caffeine panguva dzakasiyana urefu hwenguva usati warara. Vakaona kuti caffeine inodya kunyange maawa matanhatu nguva yekurara isati yaguma mukudzikira kwakanyanya kunaka kwehunhu uye huwandu hwekurara. Izvi zvinotendwa kuti chidzidzo chekutanga kuongorora zvakananga mhedzisiro ye caffeine panguva dzakatarwa husati hwarara husiku.

Chidzidzo ichi chaisanganisira varume nevakadzi vakuru gumi nevaviri, vese vaive vakagwinya uye vaive vakarara zvavo avo muhupenyu hwavo hwese vaive vatengi vane mwero ve caffeine. Munguva yekudzidza vazvipiri vakaramba vachiita zvavo zvakajairika zvekurara, izvo zvaisanganisira nguva yekurara pakati pa9 mangwanani. uye 1 am uye nguva dzekumuka pakati pa6 am na9 am. Munguva yese yekudzidza vaongorori vakateedzera kurara nekuita kuti vatori vechikamu vachengetedze hope dzekurara uye nekushandisa pamba-yekurara monitors. Vatori vechikamu vakapihwa miba ye caffeine mufomu yemapiritsi pamwe nemapiritsi epa placebo, pane chirongwa chakagonesa vaongorori kuyera kurara-kunokanganisa mhedzisiro ye caffeine inotorwa pamatanho matatu akasiyana: panguva yekurara, maawa matatu nguva yekurara, uye maawa matanhatu usati warara. Vakawana kukanganisika kukuru kurara semhedzisiro ye caffeine yakatorwa pamatatu ese:

• Caffeine yakadya 0, 3, uye maawa matanhatu nguva yekurara isati yaderedza zvakanyanya nguva yekurara. Kunyangwe caffeine yakadyiwa maawa matanhatu usati warara yakadzora yakazara yekurara husiku huwandu neinopfuura 1 awa.
• Caffeine yakadyiwa pamatatu ese yakadzora hutano hwekurara. Caffeine yakatorwa 3 nemaawa matanhatu nguva yekurara, pamwe necaffeine inodyiwa panguva yekurara, yakawedzera zvakanyanya nguva yakashandiswa kumuka panguva yehusiku.
• Kuvhiringidzika kwekurara semugumisiro wecaffeine kwakanzwisiswa nevanozvipira (sezvakanyorwa mumadhigari ekurara) yekofiine inodyiwa panguva yekurara uye maawa matatu usati warara, asi haina kutaurwa nezve caffeine yakatorwa maawa matanhatu usati warara. Zvisinei, vatariri vekurara vachiyera nguva yekurara yakakwana uye kugona kwekurara (nguva yakashandiswa pakurara zvinoenderana nenguva yakazara yakashandiswa pamubhedha) yakaratidza kuti caffeine yakadya maawa matanhatu nguva yekurara isati yakanganisa zvakakomba kune vese.

Uku kutsvaga kwekupedzisira kwakakosha zvakanyanya, nekuti zvinoratidza kuti vanhu havagone - uye havafanire - kuvimba zvachose nemaonero avo ekuti yakawanda sei kana shoma caffeine inokanganisa kurara kwavo, kunyanya caffeine inodyiwa masikati. Kunyangwe iwe usinga nzwe kuti kunonoka-kwemasikati mukombe wekofi une kukanganisa kwakashata pakurara kwako, chidzidzo ichi chinoratidza kuti chingangove chiri kupindira zvakadaro. Ichi ndicho chikonzero chimwe chekuti ndagara ndichikurudzira 2 pm. bvisa nguva yekushandisa caffeine.

Rangarira, kudzikisira zvine caffeine hazvireve kuti kuibvisa zvachose kubva pane zvaunoita zuva nezuva. Huwandu hwakaringana hwecaffeine, hunodyiwa panguva dzakakodzera, hunogona kubatsira uye kunyange hune hutano, huchikurudzira kusvinura nesimba. Izvi zvitsva zvitsva zvinotipa zvimwe zvakakosha chaizvo nezvekuti inguvai-in-the-zuva caffeine inogona kudzikisira kurara kwakanaka kwehusiku. Unoda kunakidzwa nekofi yako usingakanganisa kurara kwako? Tevedza aya akakosha mazano ekuti unwe caffeine munzira yekurara-inoshamwaridzika:

Namatira kune 2 pm cutoff . Seizvo chidzidzo chezvino chiri kuratidza, kunonoka-masikati caffeine inogona kukonzera matambudziko ekurara kwako, kunyangwe iwe usinga zive nezvazvo. Kuti udzivise kukanganiswa kwekurara, chengetedza yako caffeine yekushandisa kunyanya kumaawa emangwanani. Kana iwe uine mukombe wemasikati wekofi, ita shuwa yekuipedza pamberi pa2 pm

Taper caffeine sezvo zuva rinofambira mberi. Tanga zuva rako nechinwiwa chako chakanyanya zvine caffeine uye sununguka pane iyo caffeine sezvo mangwanani anoenderera. Chekutanga chinhu mangwanani chingangodaro paunenge uchishuvira zvine caffeine zvakanyanya, uye kana ichikwanisa kukuitira zvakanakisa maererano nekusimudzira simba uye kuzunza mhedzisiro yekurara kwehusiku. Chinjana kune tii kana kofi ine decaffeine sezvo mangwanani achienderera, kuti uchengetedze zuva nezuva zvine caffeine zviyero zvine mwero uye ugare wakasununguka zvine caffeine-pakati pemasikati.

Kurara Kwakakosha Kuverengwa

Zvakanakira nezvakaipira Kurara Nezvipfuwo Zvako