Nya siwo wòle be nànya kple nɔmba
| Biabia | Ŋutinya siwo woɖo ŋu ŋuɖoɖo | Gɔmesese |
|---|---|---|
| Ŋuɖoɖo ƒe ɣeyiɣi ɖe dzi le ame sia ame me la? | Míeɖo ŋuɖoɖo ɖeka si woɖo ɖe milisekɔnɖe me o | Dɔwo kple ame siwo wòwɔ la to vovo |
| Nuka ƒe nɔnɔme wònɔ le ŋutinyadɔ dɔdɔ aɖe me? | Le 40–300 mg gbɔ | Nuɖuɖu sue siwo woɖo kpɔ, menye ɖoɖo o |
| Aleke le ŋdiɖoɖo si megbe? | Ɖe ŋdiɖoɖo ƒe ɣeyiɣi bliboa dzi ƒe 45 minutes abe nɔnɔme dzɔdzɔe ene le ŋutinyadɔ ƒe dzidzime me | Nɔnɔme si nye ƒuƒoƒo ƒe nuwɔwɔ tso kafein ɖoɖowo vovovo me |
Ŋutinyadɔ si ɖe ŋusẽ kple dɔwɔwɔ ƒe nɔnɔme gɔme la ɖe dzɔdzɔme siwo wòkplɔ ŋkuɖoɖo, ŋkuɖeɖe kple ŋkuɖoɖo ɖe nu ŋu la vovo tso nuŋugbedodo kple dɔwɔwɔ si bia susu gã la, siwo ƒe dzɔdzɔme menɔ ɖeka o. Eya ta ŋuɖoɖo bɔbɔe si wòva yɔna la mefia be susu ƒe akpa sia akpa nyɔ va yi o. Ŋkuɖoɖo ƒe ŋutinyadɔ la hã kpɔa nɔnɔme vovovo le dɔwo, ame siwo ɖea kafein na ɖoɖo kple nuɖuɖu ƒe ɖeɖe me. McLellan et al., 2016 Einöther et al., 2012
Nu ka ta gɔmedzedze ƒe nɔnɔme hia ŋu
Ame si dɔ alɔ̃ la to vovo kple ame si ɖo ŋdi nyuie. Ŋdiɖoɖo ƒe nuɖoɖo suewo ƒe ŋutinyadɔwo ɖe ŋkuɖoɖo ƒe gbleɖeɖe ɖe edzi le ɣeyiɣi me, eye ŋutinyadɔ ƒe dzidzime si ɖo ŋdiɖoɖo ƒe ɖeɖe blibo la ɖe eme be susu ƒe akpa sia akpa mewɔa dɔ le mɔ ɖeka me o. Ɖoɖo si kplɔa dzitsitsi ɖe ame si dɔ alɔ̃ ŋu la, mebia be míasee abe ŋusẽ nyui si wòle ame si ɖo ŋdi nyuie me ene o. Van Dongen et al., 2003 Lim et al., 2010
Ŋkuɖoɖo ƒe nudzɔdzɔ hã to vovo. Yɔyɔ ƒe ŋutinyadɔ ate ŋu aɖo dɔ siwo me ŋuɖoɖo tsɔa ɣeyiɣi, ŋuɖoɖo ƒe dzidzeme kple dɔwɔwɔ ƒe ɣeyiɣi ŋu; game sue aɖe ate ŋu aɖo ŋuɖoɖo ƒe nɔnɔme siwo ƒuƒo kple siwo nyo wu la ŋu. Basner kple Dinges ɖe fia be nudzɔdzɔ si woɖoa ŋu la ƒe tiatia ate ŋu atrɔa dzesi si ŋu ŋuɖoɖo ƒe test si wòkpɔ ŋutilã ƒe dzitsitsi ƒe ŋusẽ tsɔa ɖoŋu le ŋdiɖoɖo ƒe ŋusẽ ŋu. Basner et al., 2011
Ne nuɖuɖu ƒe dɔdzikpɔ la wu la, nudzɔdzɔ nyo wu aɖe ava?
Ŋkuɖoɖo ƒe ŋutinyadɔ la kpɔ be ŋutinyadɔ meɖo ŋuɖoɖo nyuie na nuɖuɖu ƒe nɔnɔme siwo ƒe ɖeɖe trɔna kple nuɖuɖu ƒe ɖoɖo si ame wɔna le ɣeyiɣi me o. Be dzɔdzɔme nyui aɖewo va le kpɔɖeŋu aɖewo me la mefia be ele be ame naɖu kafein geɖe va se ɖe esime eƒe game ƒe nɔnɔme nyo wu. Nyatakaka siwo míeɖo ŋu la hã meɖe fia be browser-test ƒe kafein dɔdzikpɔ ɖe age, sex alo ŋutilã ƒe lolome ŋu. Einöther et al., 2012
Nukae le edzi wɔwɔ me?
Ele be míakpɔ ŋdiɖoɖo ƒe nuwɔwɔ vɔ̃ hã
Gardiner kple eƒe dɔwɔha ƒe ŋdiɖoɖo ŋutinyadɔ dzidzime la kpɔ ŋdiɖoɖo ƒe ɣeyiɣi bliboa ƒe 45 minutes ƒe dzidzeɖeɖe le kafein megbe. Eƒuƒo nuɖuɖu ƒe dɔdzikpɔ, ɣeyiɣi kple ame vovovo, eya ta ŋuɖoɖo dzɔdzɔe ƒe nɔnɔme menye ɖoɖo na ame ɖeka ƒe ŋdiɖoɖo ŋuti o. Gake eɖe fia nu ka ta ele be míakpɔ dzitsitsi ƒe viɖe si va enumake la kple ŋdiɖoɖo si megbe la hã. Gardiner et al., 2023
Le kpɔɖeŋu si me woɖo kafein ɖe teƒe siwo ame siwo kpɔkpɔ ɖe teƒe ameŋuɖoɖo ŋu la me la, 400 mg si woɖo ame na le ŋdiɖoɖo me, gaƒoƒo etɔ̃ hafi yi ɖoɖo me alo gaƒoƒo ade hafi yi ɖoɖo me la wòwɔ ŋdiɖoɖo ƒe gbleɖeɖe. Esia nye nuɖuɖu ƒe dɔdzikpɔ gã le ŋutinyadɔ me, menye nu si woɖo ɖa be ame naɖu o. Eƒe nudzɔdzɔ le gaƒoƒo ade megbe hã mele be míatrɔe wòanye ɖoɖo be ame sia ame mekpɔa gbleɖeɖe ne eɖu kafein le gaƒoƒo ma megbe o. Drake et al., 2013
Nu ka ŋu ame ƒe nyatakaka ŋuɖoɖo la ɖe fia?
Game nyui aɖe si wòwɔ ɖe kaƒe megbe ɖeka la ɖo ɖe susu, gɔmedzedze, nɔnɔme dzɔdzɔe, ɣeyiɣi ƒe nɔnɔme kple kafein ƒe ŋusẽ ŋu. Ŋkuɖoɖo ƒe ŋutinyadɔ ƒe ŋkuɖoɖo ɖe kpɔkpɔ ɖe teƒe ameŋuɖoɖo ŋu hia ŋu: game si míewɔ hafi nu si megbe la menye dɔwɔwɔ si kpɔa kafein ƒe ŋusẽ ko o. Ne ame gaɖo eƒe game nyui wu la ɖe edzi zi geɖe la, nu si wònya tso kafein ŋu la meɖoa ŋuɖoɖo geɖe o. Einöther et al., 2012
Ne èɖea kafein na ɖoɖo xoxo la, ŋlɔ kafein ƒe nuɖuɖu kple ŋdiɖoɖo, eye wòwɔ kpɔkpɔ siwo ƒe nɔnɔme ɖeka la ate ŋu ana ŋutinya sue aɖe. Menye nya si ta ele be nàgɔ kafein dɔwɔwɔ, nàɖe dɔdzikpɔ la dzi alo nàtsɔ dɔ alɔ̃ ɖe game ŋu o. Ŋdiɖoɖo ƒe ameŋuɖoɖo ƒe nyatakaka la ɖe ŋdiɖoɖo dzɔdzɔe si wòle be ame naɖo ŋu la ŋu; kafein ƒe ŋutinyadɔ meɖe fia be dzitsitsi wɔa ŋdiɖoɖo ƒe dɔwɔwɔ ƒe ɖoɖo me o. Watson et al., 2015 Van Dongen et al., 2003
Nuwuwu si nyateƒe kple ɖoɖo me la le ɖeƒe sue aɖe: kafein ate ŋu atrɔ ŋkuɖoɖo ƒe dɔwɔwɔ le nɔnɔme aɖewo me, eye ele be míakpɔ susu ƒe dɔwɔwɔ gãwo kple ŋdiɖoɖo si megbe la le wo ƒe teƒewo me. Ŋutinyadɔ siwo míeɖe fia la meɖo ŋuɖoɖo ɖe nya si be kafein alo game wɔa ame nunya geɖe le mɔ si wòle ɖoɖo me o. McLellan et al., 2016 Gardiner et al., 2023
Da kpɔɖeŋu bɔbɔe si sɔ kple esia
Ŋuɖoɖo ƒe ɣeyiɣi kpɔɖeŋu
Wɔ ŋuɖoɖo ƒe ɣeyiɣi kpɔɖeŋu la abe dɔwɔwɔ ƒe kpɔɖeŋu ene le wò nɔnɔme dzɔdzɔe me. Ne èle nudzɔdzɔwo ŋlɔm la, wòwɔwɔ ƒe nɔnɔme nanye ɖeka. Test sia meɖea kafein ƒe dɔdzikpɔ ɖoɖo o, eye mefiaa nuɖuɖu siwo wòle be nàɖu na wò hã o.
Biabia siwo gbɔna zi geɖe
Kafe ate ŋu ana ŋuɖoɖo nàwɔ bɔbɔe ale?
Ŋutinyadɔwo meɖea milisekɔnɖe ƒe ŋuɖoɖo si wòle ɖoɖo na ame sia ame ŋu o. Gɔmedzedze ƒe nɔnɔme kple dɔ la hia ŋu. McLellan et al., 2016
Ðe viɖeawo nye kafein ƒe ɖeɖe le ame si wòxɔ kafein ɖoɖo vɔ megbe ko?
Ŋkuɖoɖo ƒe ŋutinyadɔ la ɖo be wo katã meɖoa gɔme na kafein ƒe ɖeɖe le ame si wòxɔ kafein ɖoɖo vɔ megbe ko o; gake eɖe ŋuɖoɖo menɔ ɖeka o hã ɖe ame ƒe kafein nuɖuɖu kple dɔdzikpɔ vovovo ŋu. Einöther et al., 2012
Kafein ate ŋu asubɔ ŋdiɖoɖo?
Dzitsitsi si wòle dɔwɔwɔ me meɖea ŋdiɖoɖo ƒe gbleɖeɖe si va le ŋdiɖoɖo suewo ƒe ɣeyiɣi me la ɖa o, alo ŋdiɖoɖo si megbe ƒe gbleɖeɖe si ate ŋu ava la hã o. Van Dongen et al., 2003 Drake et al., 2013
Dzɔtsoƒewo
- McLellan et al. (2016). Kafein ƒe ŋusẽ le susu, ŋutilã ƒe dɔwɔwɔ kple dɔwɔwɔ ƒe nudzɔdzɔ ŋu: ŋutinyadɔ ƒe ŋuɖoɖo.
- Einöther et al. (2012). Kafein abe ŋkuɖoɖo ƒe ŋusẽtsɔla ene: kpɔkpɔ ɖe xexlẽme ƒe susu xoxowo ŋu.
- Gardiner et al. (2023). Kafein ƒe ŋusẽ le ŋdiɖoɖo si megbe ŋu: ŋutinyadɔ ƒe kpɔkpɔ kple dzidzime.
- Van Dongen et al. (2003). Ŋdiɖoɖo me ƒe ɣeyiɣi tsɔtsɔ ƒe nuwɔwɔ ƒuƒoƒo: ŋutilã kple susu ƒe dɔwɔwɔ kple ŋdiɖoɖo ƒe nɔnɔme le ŋdiɖoɖo sue kple ŋdiɖoɖo ƒe ɖeɖe blibo me.
- Lim et al. (2010). Ŋutinyadɔ ƒe dzidzime tso ŋdiɖoɖo ƒe ɖeɖe sue ƒe ŋusẽ le susu ƒe akpa vovovo ŋu.
- Basner et al. (2011). Aleke míawɔ aɖe ŋutilã ƒe dzitsitsi kpɔɖeŋu ƒe ŋusẽ le ŋdiɖoɖo ƒe ɖeɖe ŋu ɖe edzi.
- Drake et al. (2013). Kafein ƒe ŋusẽ le ŋdiɖoɖo ŋu ne woɖu 0, 3, alo 6 gaƒoƒo hafi yi ŋdiɖoɖo me.
- Watson et al. (2015). Ŋdiɖoɖo ƒe ɣeyiɣi si wòle be ame si le lãmesẽ nyuie naɖo: Ame siwo tso American Academy of Sleep Medicine kple Sleep Research Society ƒe ɖoɖo ƒuƒoƒo.
Dɔ axa sia ƒe ŋkɔ abe tsoƒe ene: Kafein ate ŋuɖoɖo ƒe ɣeyiɣi dzi?. Helibrain. 2026. https://helibrain.com/ee/answers/caffeine-and-reaction-time. CC BY 4.0.
← Kpɔ ŋuɖoɖo bubuwo