ʻO ke kī ʻōmaʻomaʻo kekahi o nā mea inu maikaʻi loa ma ka honua: Ua piha i nā flavonoids e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū, kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole a hiki ke hōʻemi i kou kūlana o ka hōʻeha puʻuwai a i ʻole ka hahau ʻana, haʻi mai ke Kula Lapaʻau ʻo Harvard iā mākou-ʻo nā mea nui a pau e pale aku i nā hopena. o ka lāʻau paʻakai kahiko a me ka hapalua lima o nā pahūpahū āu e ʻōlelo ai i kekahi manawa he ʻaina awakea. Akā, hiki anei iā ʻoe ke inu i ke kī ʻōmaʻomaʻo ma mua o ka moe ʻana a ʻohi i kāna mau pono olakino? ʻO ka pane pōkole: ʻAʻole. ʻAe, ʻaʻole inā makemake ʻoe e hiamoe maikaʻi i ka pō.
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E kali, no ke aha e hiki ʻole ai iaʻu ke inu i ke kī ʻōmaʻomaʻo ma mua o ka moe?
ʻOiai ʻekolu manawa ʻoi aku ka caffeine i loko o hoʻokahi kīʻaha kofe ma mua o ka pahu kī ʻōmaʻomaʻo (95 milligrams a hiki i 30), ʻaʻole kēia e hoʻolilo i ke kī ʻōmaʻomaʻo i mea inu i ka wā e moe ai. ʻO kaʻoiaʻiʻo, he mea ia e pale aku ai i ka inu ʻana i ke ahiahi ma ke ʻano like ʻole e loaʻa ʻole ʻoe i ke kīʻaha kofe caffeinated i hoʻokahi hola a ʻelua paha ma mua o ka moe.
ʻO ke kī ʻōmaʻomaʻo ma mua o ka moe ʻaʻole ia ka manaʻo maikaʻi loa no ka mea he caffeine i loko, wahi a ka meaʻai meaʻai Sarah Adler , mea kakau o ʻAi maoli wale . ʻO kēlā me kēia nui e hoʻoulu i kāu adrenals a me nā hormones i kahi kūlana ala. ʻO kahi kīʻaha a ʻelua paha ma mua o ka lā a i ke awakea paha he manaʻo maikaʻi aʻe.
Pono paha wau e pāʻani me ka palekana a hoʻokuʻu i ke kī ʻōmaʻomaʻo?
E kali, ʻaʻole! He maikaʻi loa ke kī ʻōmaʻomaʻo e inu hoʻokahi a ʻelua paha i ka lā. Hiki paha iā ʻoe ke noʻonoʻo i ka hoʻopaʻa ʻana iā ʻoe iho i ʻelua kīʻaha inā loaʻa iā ʻoe ka mōʻaukala o nā pōhaku ʻāʻī, akā naʻe, no ka mea, ʻo nā kī ʻōmaʻomaʻo a me ka ʻeleʻele i loaʻa nā kiʻekiʻe kiʻekiʻe o nā oxalates e hiki ke alakaʻi i ke kūkulu ʻana i nā mea hou aku, e like me ka Nā Hui Ola Ola Lahui . E hoʻomanaʻo naʻe, ʻaʻole kēia mea maʻamau (phew!), ʻoi aku ka nui o ka poʻe o mākou ʻaʻole hiki ke loaʻa i nā pōhaku kīkī.
Hoʻopiha maoli ʻia ke kī ʻōmaʻomaʻo me nā polyphenols, e hakakā ana i ka maʻi kanesa , a hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha ma muli o kāna puhi momona a hoʻonui i ka metabolism hiki. Hiki nō ke kī ʻōmaʻomaʻo kōkua e pale mai Alzheimer's, dementia a me Parkinson's (nā maʻi i hoʻopili pololei ʻia i nā neurons i hōʻino ʻia i ka lolo) ma o ka catechin, kahi pūhui e mālama ai i nā neurons i loko o ka lolo mai ka lilo ʻana i mea pōʻino ma o nā pōʻino a i ʻole nā poʻo poʻo a me ka pōʻino kūlohelohe i ka wā. Hiki i kēlā mau catechins ke pepehi i ka maʻi bacteria i loko o kou waha e hoʻoulu ai i ka hanu ʻino a hakakā i nā maʻi maʻamau e like me ka maʻi maʻi (akā, ʻaʻole kēia he kumu e hoʻokuʻu ai i kāu pana maʻi maʻi!).
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He kiʻekiʻe ka nui o nā antioxidants i ke kī ʻōmaʻomaʻo, wahi a Adler. Kōkua lākou i kāu ʻōnaehana hoʻomaʻemaʻe maoli, hoʻolohi i ke kaʻina hana ʻelemakule a hoʻemi i ka ʻāʻī - hiki ke hoʻōla i nā ʻeha a me nā pilikia i ke kino.
ʻEhia ka manawa e inu ai au i ke kī ʻōmaʻomaʻo a ʻaʻole pilikia e hōʻino i kaʻu papa moe?
Hoʻopiha ʻia ke kī ʻōmaʻomaʻo me ka waikawa amino L-theanine , he mea hoʻohui ikaika e kūʻē i ka hopohopo a me ka dopamine-boosting (noʻonoʻo i nā ʻano vibes maikaʻi), wahi a Meg Riley, he kumu aʻo ʻepekema moe i hōʻoia ʻia ma. Amerisleep . No laila hiki iā ia ke kōkua iā mākou e hoʻomaha i nā kakahiaka kaumaha (e like me ka hoʻolilo ʻana o kāu mau keiki i 30 mau minuke e hakakā ana i kāu hoʻāʻo e hoʻokomo i ko lākou ʻaʻahu a hoʻopau ʻoe i ka lohi no ka hana).
ʻO ka theanine i loko o ke kī ʻōmaʻomaʻo e hōʻemi i nā hormones pili i ke kaumaha e like me cortisol, wahi a Riley. He kōkua nō hoʻi ia e hoʻomaha i ka hana neuron i loko o ka lolo, a hōʻike nā hōʻike i ka inu ʻana i ke kī ʻōmaʻomaʻo i ka lā hiki ke hoʻomaikaʻi i ka maikaʻi o kāu hiamoe ma hope o ia pō. Hoʻohui ʻo Riley, akā naʻe, hiki i ka caffeine i loko o ke kī ʻōmaʻomaʻo ke mālama iā ʻoe, no laila he mea nui e hoʻōki i ka inu ʻana i ʻelua mau hola ma mua o kou pā ʻana i ka mauʻu.
Inā he haʻahaʻa ka caffeine, no ke aha e hiki ʻole ai iaʻu ke inu i ke kī ʻōmaʻomaʻo i ka pō?
He ʻoiaʻiʻo ʻaʻole lawa ka caffeine i ke kī ʻōmaʻomaʻo e hāʻawi iā ʻoe i nā ʻeha e like me ka ʻike o kekahi poʻe inu kofe, akā ʻaʻole ia he manaʻo ʻaʻole lawa ka caffeine e mālama iā ʻoe i ka pō. ʻO ka inu ʻana i kekahi i ke kakahiaka hiki ke hāʻawi iā ʻoe i ka hoʻoikaika ikaika a hiki e ala i kou lolo lawa e hana maikaʻi ma ka hana a hoʻokō i nā hana e koi ai i ka noʻonoʻo ʻoi aku ma mua o ka hoʻopaʻa ʻana i kou mau kāmaʻa, akā ua like kēia mau mea a pau i kahi pae o ka ʻoi i kūpono ʻole i ka maka.
Hiki i ka caffeine i loko o ke kī ʻōmaʻomaʻo ke hoʻoulu i kā mākou mau nalu lolo alpha, e pili ana i kahi manaʻo makaʻala akā mālie i loko o ke kino - ʻokoʻa loa mai ka haʻalulu i kekahi ʻike ma hope o ka inu kofe, wahi a Adler. Kāhea ʻo ia i kēia kaulike ma waena o ka makaʻala a me ka mālie ʻo ka maikaʻi loa o nā ao ʻelua, akā ʻōlelo ʻo ia ʻoi aku ka maikaʻi o ka hoʻonanea ʻana i loko o ka hoʻopili ʻana i kāu leka uila kakahiaka a ʻaʻole ʻoiai ʻoe e hoʻomaha ana ma mua o ka moe.
paʻi maka i hana ʻia no ka ʻili ʻālohilohi koke
He aha inā e hoʻololi au i ke kī ʻōmaʻomaʻo decaf?
ʻO ke kī ʻōmaʻomaʻo decaffeinated he 2 milligrams wale nō o ka caffeine i loko - ʻike maopopo ʻaʻole lawa ka hoʻopilikia ʻana i kou hiamoe - no laila he ʻoiaʻiʻo, ma ka pepa, ua like kēia me ka no-brainer. Eia naʻe, ʻo ka pilikia ma ʻaneʻi, ʻo ka wehe ʻana o ke kī i kona caffeine maoli, pono ia e hele i ke kaʻina hana e lilo ai ia. hana ʻia a ʻo ia hoʻi, ʻoi aku ka emi o ke olakino.
ʻO ka koho ʻana i ke kī ʻōmaʻomaʻo decaf ʻaʻole paha e hāʻawi iā ʻoe i ka nui o nā pono olakino e like me ke kī ʻōmaʻomaʻo maʻamau no ka mea ʻo ka decaffeinating e wehe i kekahi o nā antioxidants ikaika o ke kī, wahi a Riley. ʻO Darn.
No ka mea, ʻaʻole kūpono ka decaf i kona kaikuahine maoli, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i ke kī ʻōmaʻomaʻo maʻamau a e hoʻopaʻa i ke kakahiaka a me ke ahiahi. A ʻo ia ke kī.
PILI: Pehea e hana ai i ka wai Lemona (no ka mea, hewa paha ʻoe)
