Isallen agejdan d yimḍanen
| Asteqsi | Tifrat yebnan ɣef tsemlilt | Anamek |
|---|---|---|
| Ma yella lqima n usnerni n wakud n tririt d tin i yal yiwen? | Ulac azal yettwasebden s milisekund | Issekyaden d yimdanen mgaraden |
| Anwa range i d-yettwabedren deg yiwet n tesleḍt tameqqrant? | S umata 40–300 mg | Tazwarin n leqder ameẓẓyan ar talemmast yettwasekyaden, mačči d aṭṭan n usexdem |
| D acu ɣef yiḍ i d-iteddun? | S umata 45 n tsednin n wakud n tuɣalin ɣer ṭṭas | Agmuḍ yettwasemlalen seg tarrayin yemgaraden n lkafe |
Tasleḍt tameqqrant ɣef urured temgarad gar yisefkaden i d-yettbanen s umata ɣef alɣu, aḍfaṛ n lbal d tmendawt, d wid i d-yettbanen s wudem ur yessin ara ɣef ccfu d tikkelt n tneɣruft n tɣawsiwin. Ihi, tririt taẓẓayt deg usekyed amezwaru ur d-tesɛi ara anamek belli yal tiɣawsiwin n tmuɣli snernant. Tasleḍt n tmendawt tesleḍ ula d nettat amgired gar yisekkiren, asexdem n lkafe deg yal ass, d uḥbas n usexdem. McLellan et al., 2016 Einöther et al., 2012
Acuɣer azal yesɛa tewtil n tazwara
Aneḥbus n ṭṭas yemgarad ɣef usgan nniḍen. Issekyaden n usenɣes n ṭṭas skanayen-d akkumul n leɛyub n tmendawt, ma tasleḍt tameqqrant ɣef yiwet n tnezzut n ṭṭas teskanay-d belli taɣulin n tmusni ur ttwaḥesben ara akk kifkif. Asemmaɣ n yisemmaɣen i ugmiḍ n usgan n ṭṭas ur ilaq ara ad yettwafhem d yiwen n lfaida i umdan yemṣubben. Van Dongen et al., 2003 Lim et al., 2010
Agmuḍen n lbal mgaraden daɣen. Asekyed deg laburatuwar yezmer ad iḥseb tikkelt n tririt taẓẓayt, urured n tririt d wakud n twuri; urar ameẓẓyan yezmer ad yessekcem talemmast neɣ tririt tafellayt. Basner d Dinges skanayen-d belli afran n ugmuḍ yesɛa azal deg tazmert n usekyed n lbal n tesleḍt n tririt psihumotor i usenɣes n ṭṭas. Basner et al., 2011
Ma yella tazwari s leqder afellay tettef-d igemmuḍen yelhan?
Tasleḍt n tmendawt tewwi-d belli isefkaden ɣef umgired n leqder d wazal n usexdem n lkafe yal ass ur sɛin ara tifrat. L’existence n yiwen n lfaida deg kra n yisekkiren ur d-tesbadu ara belli ilaq ad ternuḍ aṭas n lkafe alamma tafeḍ agmuḍ-ik afellay. Daɣen, isefkaden ur sbadun ara tafelwit n leqder n lkafe i usekyed n browser s talɣa n leɛmer, tuṭṭfa n tmeṭṭut d wergaz neɣ tiddi n tfekka. Einöther et al., 2012
Acu i t-ittḥaz?
Ilaq ad nḥesb tawfirt d ṭṭas
Tasleḍt n ṭṭas n Gardiner d yimdukal-is tewwi-d-d talɣut n 45 n tsednin deg wakud n tuɣalin ɣer ṭṭas, s umata, seld lkafe. Tesmel different doses, imir n usexdem d yimdanen yemgaraden; ihi talemmast tettwasemlalen mačči d asireg i yiḍ n umdan s yiwen. Tessebgan-d acuɣer ilaq ad nḥesb lfaida n alɣu imir kan akked ṭṭas i d-iteddun. Gardiner et al., 2023
Deg yiwen n usekyed s placebo yettwaseḥbisen, 400 mg yettwamudd deg wakud n ṭṭas, kraḍ n yisragen send ṭṭas neɣ 6 n yisragen send ṭṭas, yesseḍlem ṭṭas. D leqder ameqran n unadi, mačči d tazwara i yettwasumren. Agmuḍ n 6 n yisragen daɣen ur ilaq ara ad yettwabeddel ɣer wawal belli yal yiwen ur yettwaḍlem ara seld wakud-nni. Drake et al., 2013
D acu i d-yettbanen deg usemlal n umdan s iman-is?
Asekyed yiwen i d-yefkan agmuḍ yelhan seld lqahwa yessemlal asireg, tamusni, tarmit, imir n wass d usexdem n lkafe. Ayen i d-tesbadu tesleḍt n tmendawt ɣef usemlal s wudem yettwasḥebsen yesɛa azal: urar ur yettwasḥebsen ara send-seld ur yessefray ara lfaida n lkafe iman-is. Asefray n yal tikkelt n usekyed i d-yefkan agmuḍ afellay yesseḍɛaf daɣen asbadu-agi. Einöther et al., 2012
Ma tettsexdameḍ yakan lkafe, tira n leqder i tessxidmeḍ deg yal ass d ṭṭas, akked yisekkiren yemṣubben s tewtilin yemcabin, yezmer ad d-yefk tamuɣli talɣut. Mačči d ayen i k-yettawin ad tebduḍ lkafe, ad ternuḍ leqder neɣ ad tesɛuḍ ṭṭas s lebɣi i usekyed. Asemlell n yimassayen n ṭṭas n yimdanen imeqqranen yesseḥbey tiɣawsiwin n ṭṭas yugaren s talɣa talugant; anadi ɣef lkafe ur d-yesbadu ara belli asmeɣ iḍerru i ṭṭas d ayen ur yettwaḥwaǧ ara. Watson et al., 2015 Van Dongen et al., 2003
Tagrayt i izemren ad tt-nefk teẓẓay mačči d laɛḍa n usnerni: lkafe yezmer ad yebeddel agmuḍ deg yisekkiren n tmendawt deg kra n tewtilin, maca ilaq ad nḥesb s wudem yemgaraden isemmad n tmuɣli tamḍrant d ṭṭas i d-iteddun. Ulac asekyed i d-yettwabedren dagi i yessefray belli lkafe neɣ urar yesseḥla imdanen s umata. McLellan et al., 2016 Gardiner et al., 2023
Ɛreḍ asekyed baṭel icudden ɣer waya
Asekyed n wakud n tririt
Ɛreḍ asekyed n wakud n tririt am usekyed n twuri deg tewtilin-ik n yal ass. Ḥrez asemlal kifkif ma tettnadiḍ ɣef yigemmuḍen. Asekyed ur d-yettak ara isumar n leqder n lkafe, ur d-yefren ara anwa isemɣen i k-yelhan.
Isteqsiyen yettwassnen
Acḥal ara yili urured-iw seld lqahwa?
Tisleḍin ur d-ttakent ara yiwen n wakud s milisekund i umdan i yezmer ad yettwafhem s yiḍ. Tewtil n tazwara d usekyed sɛan azal. McLellan et al., 2016
Ma d kan afak n usexdem n lkafe i d-yettak lfaida?
Tasleḍt n tmendawt tenna-d belli ur zemren ara akk ad ttwasferrun s waya, maca tessekna daɣen tazmert ur nettwafhem ara ɣef usexdem n lkafe yal ass d umgired n leqder. Einöther et al., 2012
Yezmer lkafe ad yettili deg umḍiq n ṭṭas?
Asnerni n alɣu deg usekyed ur yekkes ara leɛyub akk i d-yettawin usenɣes n ṭṭas, neɣ tazmert n uḍlem n ṭṭas i d-iteddun. Van Dongen et al., 2003 Drake et al., 2013
Iɣbula
- McLellan et al. (2016). Tasleḍt n usemɣer n lkafe ɣef urured n tmusni, tfekka d twuri n umahil.
- Einöther et al. (2012). Lkafe am usemɣer n tmendawt: aselmed n tmusniwin yettwassnen yakan.
- Gardiner et al. (2023). Asemɣer n lkafe ɣef ṭṭas i d-iteddun: tasleḍt n yimyizwar d tesleḍt tameqqrant.
- Van Dongen et al. (2003). Anezzeh n wakud n tɣimi d leɛyub n usemɣer: isefkaden n leqder ɣef twuriwin n tmusni d tmezẓi n ṭṭas seld anɣes ameqqran n ṭṭas.
- Lim et al. (2010). Tasleḍt tameqqrant n ubeddel n unɣes ameẓẓyan n ṭṭas ɣef tɣawsiwin n tmusni..
- Basner et al. (2011). Aseḥbey n tazmert n usekyed n lbal n tesleḍt n tririt psihumotor (PVT) i usenɣes n ṭṭas.
- Drake et al. (2013). Asemɣer n lkafe ɣef ṭṭas ma yettwassmed 0, 3 neɣ 6 n yisragen send ṭṭas.
- Watson et al. (2015). Leqder n ṭṭas yettwasumren i umdan ameqqran i yellan di ṣṣeḥḥa: asemlal n yiɣbula n American Academy of Sleep Medicine d Sleep Research Society.
Bder asebter-a d aɣbalu: Isemmaɣen n lkafe yesseḥla wakud n tririt?. Helibrain. 2026. https://helibrain.com/kab/answers/caffeine-and-reaction-time. CC BY 4.0.
← Snirem tiriritin-nniḍen