Cilmi-baarista shaah, kafeega, soodhaha, iyo bacriminta
Caffeine ee koobka subaxda ee qaxwaha ma saameyn karaa bacrimintaada ? Ilaa inta aanad isticmaalin xaddi badan, maaha inaad waxyeelo u leedahay inaad uur yeelato . Hase ahaatee waa fikrad wanaagsan in la xadido guud ahaan qaadashadaada. (Faahfaahin intaas ka badan.)
Xidhiidhka suurtogalka ah ee ka dhexeeya kafiin, bacriminta, iyo dhicinta dhiciska ayaa badanaa ku jira wararka, malaha sababaha danaha cilmi-baarista dumarka badan.
Koobka subaxda ee qaxwaha ama shaaha waa caado dhaqameedka caalamka galbeedka.
Sidoo kale, kuwa rajeynaya in ay kor u qaadaan bacrimintooda dabiiciga ah sida ugu macquulsan, ka bixista kafateekintu waxay u muuqataa ujeeddo qumman.
Dumarka qaarkood, inkastoo, kaliya ma heli karaan maalinta oo dhan iyada oo aan kor u kaafiine. Wixii iyaga ah, koobkan kulul ee raaxada ah wuxuu u horseedi karaa dareen-galo iyo walwal.
Muxuu cilmi-baaristu dhab ahaantii ka sheegi karaa kafateeriga iyo bacriminta? Ma jirtaa sabab kasta oo lagu dareemo dambi hal koob oo kafeega ah?
Cilmi-baaristu waxay sheegaysaa
Dhammaan welwelka kafateeriga iyo bacriminta ayaa bilaabmay ka dib markii 1988 daraasad ay soo tebisay in haweenku cabeen koob oo ah qaxwo maalintiiba ay u badnaayeen inay uuraystaan. Haddii aad cilmi baaris ku samaysay mawduuca, waxaa laga yaabaa inaad aragtay daraasaddan laga soo xigtay.
Si kastaba ha ahaatee, ma jirto daraasad tan iyo markii uu awoodey in uu soo saaro natiijooyinkaas.
Ma aha oo keliya cilmi-baarisyo mustaqbalka ah oo aan helin sida hoos u dhaca ba'an ee bacriminta laga isticmaalo alaarooyinka-kaafiinka- daraasado qaarkood ayaa tan iyo markii la arkay kor u kaca qiimaha bacriminta.
Mid ka mid ah daraasaadka mustaqbalka ee maadada ee mawduucan waxaa ka mid ahaa in ka badan 3,000 oo dumar ah.
Cilmi-baadhayaashu waxay eegeen heerarka bacriminta ee la xidhiidha kafeega, shaaha, iyo soodhaha.
Daraasadan Danmark waxay ogaatay in ...
- Dumarka isticmaalay in ka badan 300 mg oo caffeine ah maalintii (in ka badan 1 koob oo kafeega ah) waxay leeyihiin heerar isu dheelitirnaan oo la mid ah dumarka ka cabba wax ka yar 100 mg oo aan maalin kasta.
- Dumarka cabbay laba ama wax ka badan oo shaah ah maalin kasta waxay u badan tahay inay uuraystaan kuwa aan cabin shaaha.
- Dumarka cabbay soodhada waxay u badnaayeen inay uuraystaan bil kasta wixii ka badan intii haweenka aan soodhada cabin. Dumarka cabbay sadar soodhiyan ah oo soodha ah maalintii ayaa ka sarreeyay heerka bacriminta marka loo eego haweenka cabay soodhada maalin kasta.
Iyadoo ku saleysan daraasaddan, waa inaad bilowdaa inaad shaaha cabto si dhakhso ah u dhaqmo? Miyaad ka tagaysaa waalan kafee? Soodaha ma cabtaa hadda cadawga bacriminta?
Waa ka sii adag tahay tan.
Ma hubno sababta sababa cabitaanka shaaha ay u arkeen bacrimin korodh iyo cabitaanka soodhada ayaa arkay bacriminta hoos u dhaca daraasaddan gaarka ah.
Waxay noqon kartaa cabbitaanka shaaha ayaa u muuqda mid caafimaad qaba oo guud ahaan marka la barbardhigo kuwa aan cabin shaaha. Waxay noqon kartaa soodhersiyeyaashu waxay u badan tahay inay leeyihiin hab nololeed aan caafimaad lahayn, ama waxaa dhici karta inay jiraan kiimikooyin kale (marka laga reebo kafeyn) kuwaas oo si xun u saameeya bacriminta cabitaanka soodhaha.
Cilaaqaadyada Xasiloon markaad fiirinaysid Cilmi-baarista
Barashada saameynta doorashooyinka hab nololeed ayaa ka dhigaya bacriminta dhib badan. Ma si sax ah u qaadan kartid farabadan dadka, ku hay shaybaarka si aad u xakameyso wax walba oo ay cunaan oo cabbaan, oo ay u arkaan sida dhakhsaha badan u haleelaan.
Daraasadaha sidaan oo kale ah waxay ku tiirsan yihiin warbixinta saxda ah iyo xasuusinta.
Daraasado badan oo ku saabsan heerarka bacriminta iyo kaafeyn ayaa dumarka waydiistay in ay soo sheegaan inta kafeeqood ay cabbeen intaanay uuraysan. Waxay waydiisteen haweenka in ay xasuustaan waxa ay cabbeen sanad (ama ka badan) hore.
Daraasada ugu fiican waxay raacdaa koox dad ah markay isku dayaan inay uuraystaan, waydiiyaan waxa ay hadda cabayaan (ama dhawaan) illaa ay uuraystaan (ama aysan sidaas samayn).
Laakiin xitaa daraasadaha sida kuwani waxay qabaan dhibaatooyin suurtagal ah
Tusaale ahaan, daraasaddan ayaa ka reebaysa haweenka uurka leh sida ugu dhakhsaha badan aysan fursad u helin inay "isku dayaan inay uuraystaan."
Dhibaato kale oo la socota baaritaanka kafininka ayaa ah qiyaasta aan caddayn.
Koobka qaxwada ee guriga wuxuu yeelan karaa qadar gebi ahaanba ka badan kafeegiin ka badan latte at dukaanka kafeega. Xataa cabitaanka saxda ah ee dukaamada kafeega ee kala duwan waxay yeelan karaan xaddi kala duwan oo kafeyn ah.
Waxyaabaha kale ee aad maskaxda ku hayso marka aad eegaysid cilmi baarista ku jirta kafeyn waa in aysan caddayn in ay tahay caffeine taasoo keeni karta dhibaatooyin bacrimin ama doorasho kale oo hab nololeed oo caffeine cabitaanku laga yaabo inay ka qayb qaataan.
Tusaale ahaan, dadka sigaarka cabbaa waxay u badan tahay inay cabaan khamri iyo cabitaan khamri badan. Tani waxay noqon kartaa sababta daraasadaha hore loo ogaado saameyn xun oo bacrin ah. Cabitaanka qamriga culus ayaa laga yaabaa inay sidoo kale noqdaan kuwa sigaar cabba, waxaanan ognahay in sigaar-cabiddu ay waxyeelleyneyso bacriminta .
Arrinta kale-isticmaalka sarreeya ee caffeine waxay u badan tahay in dadka la kulma daal. Daalku wuxuu muujin karaa cudur ama cillad khatar ah oo waxyeellada bacriminta, sida endometriosis ama xitaa niyadjab .
Marka, marka cilmi-baaristu ay ka soo baxdo dhibaatooyinka bacriminta ee dumarka cabaya kafeega, ma keega? Ama wax kale?
Daraasado badan, waa wax aan macquul aheyn in la sheego.
Kafafiin badan ayaad isticmaashaa?
Haddii aad rabto inaad ku ciyaarto nabarka leh kafeyn, qaadashada in ka yar 200 ama 300 mg oo kafeyn ah maalin ayaa lagula talinayaa.
Tani waa nooca takhaatiirta indhaha ku takhasusay ee hadda waxay ku talinayaan in lammaanaha la halgamo inay uuraystaan .
Si kastaba ha noqotee, inta badan ee naga midka ah uma maleyneyno in aanu kaafeinimkeena hagaajineyno marka loo eego milligaraamyada. Waxaan u maleynaa koobab.
Ilaa intee le'eg ee kaafeyntu ku jirto koob oo kafee ah ama shaaha? Sidee ku saabsan cabitaanka jilicsan? Waa kuwan tilmaamaha guud:
Qaxwaha:
- Brewed (8 oz.) = 95 illaa 200 mg
- Brewed, noocyo kaladuwan oo adeeg ah = 75 illaa 150 mg
- Brewed, decaffeinated (8 oz.) = 2 illaa 12 mg
- Deg dega ah (8 oz.) = 27 illaa 173 mg
- Isla markiiba diyaarsan (8 oz.) = 2 illaa 12 mg
- Expresso (1 -2 oz.) = 45 ilaa 75 mg
- Starbucks Caffé Latte (16 oz.) = 150 mg
- Starbucks Dark Dufan (16 oz.) = 260 mg
- Starbucks Nariño 70 Cold Crew (16 oz.) = 200 mg
Shaah:
- Shaah madow, brewed (8 oz.) = 14 illaa 70 mg
- Shaah madow, aan caddayn (8 oz.) = 0 ilaa 12 mg
- Isla markiiba (8 oz.) = 11 ilaa 47 mg
- Isku-diyaarin-cabitaan (8 oz.) = 5 illaa 40 mg
Cabitaannada fudud
- Coke (12 oz) = 35 ilaa 47 mg
- Pepsi (12 oz) = 36 ilaa 38 mg
- Dr. Pepper = 42 illaa 44 mg
- Mountain Dew, joogto ah (12 oz) = 54 mg
- Mountain Dew MDX (12 oz) = 71 mg
- Jolt cola (12 oz.) = 72 mg
Cabitaanka tamarta:
- 5-saacadood SOMALI (2 oz.) = 215 mg
- Monster Energy (16 oz.) = 160 mg
- Red Bull (8.3 oz) = 80 mg
- Wareegga Spike (8.4 oz) = 300 mg
Kookaha, shukulaatada, iyo barafka:
- Cocoa oo isku qasan (8 oz.) = 2 illaa 13 mg
- Shukulaatada caanaha (1.55 oz) = 9 mg
- Hershey's Chocolate Dark Dark Chocolate (1.45 oz) = 31 mg
- Ben & Jerry's Coffee Ice Cream (8 oz) = 68 ilaa 84 mg
Khadadka hoose
Daraasaduhu ma aysan helin isku xirnaan ka dhaxaysa kaafiin iyo bacriminta hoose ee ragga.
Inkastoo cilmi baarista hadda aysan si cad u muujineynin saameynta xun ee bacriminta haweenka, daraasadihii muujiyay in saameyn ayeey u arkaan in in ka yar 200 mg oo caffeine ah inay ahaato mid caadi ah.
Uma baahnid in aad iska bixiso koobka subaxda qaxwada (oo aan u baahneyn inaad dareentid dembi.) Si kastaba ha noqotee, inaad ku jirto dhinaca nabdoonaanta, waxaa laga yaabaa inaad rabto inaad dhaafto ilbiriqsi.
> Ilo:
> Caffeine content for kafeega, shaaha, soodhaha iyo wixii ka badan. MayoClinic.org. www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
> Hatch EE1, Wise LA, Mikkelsen EM, Christensen T, Riis AH, Sørensen HT, Rothman KJ. Isticmaalka cabitaanka iyo soodhada leh ee la aqbalay iyo waqtiga uurka. Epidemiology . 2012; 23 (3): 393-401. doi: 10.1097 / EDE.0b013e31824cbaac.
> Nisenblat, Vicki; Norman, Robert J. Saameynta kaafeyn ku saabsan natiijada taranka ee haweenka. UptoDate.
> Hornstein, Mark D .; Gibbons, William E. In la kobciyo bacriminta dabiiciga ee lamaanayaasha qorsheynta uurka. UpToDate.