Abantu benshi babona icyo bashaka kuri L-theanine kuri 100 kugeza kuri 200 mg bifashishijwe iminota 30 kugeza 60 mbere y'akazi gasaba kwihanga, cyangwa 200 kugeza 400 mg ku munsi kugabanijwe kabiri kubw'imihangayiko idahoraho. Gutegura gusinzira bikoresha 200 kugeza 450 mg mbere yo kuryama. Hagaragaza ikoreshwa rya buri munsi mu cyumweru cyo kwa kane.

DT: Ibikomeye byo kwibuka

  • Koresha nk'umufasha mu kwibanda no kwihanga ku munsi. Bihoza udasinziza, rero gutegereza ko bigutera gusinzira bizagutera kwihebya.
  • Impuzankano imwe ni 100 kugeza kuri 200 mg. Imisaraba idahoraho ni 200 kugeza kuri 400 mg ku munsi, kugabanuka. Imigambi yo gusinzira neza ni 200 kugeza kuri 450 mg.
  • Hamwe na caffeine, guhuza kwemejwe n'ubushakashatsi bigera kuri 160 mg ya caffeine kuri 200 mg ya L-theanine. Hindukira kuri 1: 2 gusa niba guhagarara ari ikibazo nyacyo.
  • Kubw'ihangayika rihoraho, koresha 200 mg ku munsi mu cyumweru cyo kwa kane, wiyisuzume mbere kandi nyuma, kandi uhagarike niba nta cyahindutse.
  • Urugero rwawe rw'ukuri ni urutonde rw'imiti yawe, atari umubare wuzuye: imiti igabanya umuvuduko w'amaraso, ibisindisha, n'ibishimishya byose bifite agaciro kuruta 400 mg.

L-theanine ntabwo ari umuti wo gusinzira, rero uyikoreshe nk'umufasha wo kwibanda

L-theanine ni aside ya amino ituje idasinziza. Ubushakashatsi bukoresha 200 kugeza 400 mg ku munsi byagabanyije ibimenyetso by'ihangayika bikomeye n'ibihuza na fiziki nta gusinzira, ni byo bituma ibishoboka ko bikoreshwa ku munsi. Impuzankano imwe ya 100 kugeza 400 mg nayo itanga ingaruka nto ariko zihamye mu kwongera ubushobozi bwo kwibuka, cyane cyane ku bikorwa byo kwibanda ku bintu bikoreshwa na videwo.

Kubijyanye n'ibikorwa, biragaragara ko bikora binyuze mu bikorwa bya GABA no kongera ibikorwa bya alufa mu bwonko, kandi ibyo bihagije kugirango uhitemo impuzankano.

Birakwiriye kumenya mbere yo kugura: muri Amerika, L-theanine ni ibiribwa n'inyongerwa bifuza kugira umutekano (GRAS), atari urugero rwemejwe n'FDA. FDA yatanze ubutumwa bwa "ntakibazo" kuri GRAS Notice GRN 000501 kubijyanye na L-theanine yakozwe mu nganda mu 2014. Ibyo bishimangira ko nta kibazo cy'umutekano. Ntabwo ari ubwemere, kandi nta kintu bivuga ku ngaruka zabyo.

Bityo, hitamo impuzankano yawe yo kwibanda cyangwa yo kwihanga mbere. Gusinzira ni ikindi cyiciro cyoroheje.

Impuzankano yawe igomba gukurikira umugambi wawe, atari etike y'umupfuke

Impuzankano ikwiye ya L-theanine ikurikirana ibyo uri kugerageza guhindura, ni yo mpamvu urugero rwagutse rwanditse ku rupfuke rutagira akamaro rwose. Kora muri urwo rwego.

  1. Vuga umugambi. Imwe mu myigaragambyo: kwihanganira igikangisho runaka, kugabanya ingaruka z'ihangayika ku munsi, cyangwa gusinzira neza. Hitamo kimwe. Kwiruka inyuma yabo bose icyarimwe bisobanura ko uzigera umenya icyakoreshejwe.
  2. Hagaragaza impuzankano. 100 kugeza kuri 200 mg nk'impuzankano imwe y'ikintu runaka. 200 kugeza kuri 400 mg ku munsi, kugabanuka kabiri mu mpuzankano za 100 kugeza 200 mg, kubw'ihangayika ridahoraho. 200 kugeza 450 mg ku munsi niba ubuzima bwo gusinzira ari bwo bugamijwe.
  3. Hagaragaza igihe. Yinjiza iminota 30 kugeza 60 mbere y'akazi, guhura cyangwa igikangisho. Koresha gahunda yo gusinzira n'imyitwarire mugitondo. Ifunguro ntacyo ri maremanga, rero yinjiza na cyangwa utaziranye.
  4. Hagaragaza itariki yo gusubiramo. Shyira muri kalendari yawe ubu, atari nyuma yo kwibagirwa icyumweru wavuyemo.
  5. Soma ibicuruzwa. Etike igomba kuvuga L-theanine, atari uruvange rwa DL-theanine, kandi igomba kuba ifite ibizamini bya gatatu.

Iyo tariki yo gusubiramo niho abantu benshi bakora amakosa. Impuzankano y'ikintu runaka isuzumwa ku munsi ubwo: cyangwa guhura byoroshye cyangwa bitagenze gutyo. Gutanga ku munsi kubw'imyitwarire cyangwa gusinzira gusuzumwa nyuma y'ibyumweru bine, atari ku munsi wa gatatu, kuko ubushakashatsi bwerekanye akamaro bwamaze ukwezi mbere yo gupima ikintu.

Ibintu bibiri byongera kurokora amafaranga. Nta kagereranya k'uburemere bw'umubiri hano; ubushakashatsi bukoresha impuzankano z'icurane aho kugeza kuri mg kuri kilogramu, rero umuntu mukuru ufite 60 kg n'umuntu ufite 100 kg batangira ahantu hamwe. Kandi kuko status GRAS bisobanura ko nta mwarimu yigeze asuzuma urupfuke rwawe, ibizamini bya gatatu ni byo byonyine by'ibishoboka ko ibyo etike ivuga ari byo kirimo.

Impuzankano ya 1: 2 ya caffeine ni imvugo, atari itegeko

Gukoresha L-theanine na caffeine hamwe ni ikoreshwa ry'ingenzi mu kw'isi yose, kandi impuzankano zanditswe kuri interineti (1: 1, 1: 2, 2: 1) ziravuguruzanya kuko nta muntu usobanura buri mugambi ureshya. Tangira ku buhamya: isuzuma rya buri gihe ry'ubushakashatsi buhuza nka 200 mg ya L-theanine na 160 mg ya caffeine ryerekanye ingaruka zikomeye ku kwibanda, igihe cy'imikorere, n'ubushobozi bwo guhagarika, kandi risoza ko guhuza ari urugero rushobora kuba rusembuye kandi rugafasha mu kwongera ubushobozi bwo kwibuka mugihe havugwa ko ubushakashatsi bukomeye bukenewe.

Iyo kwiga guhuza biracye kuri 1: 1.25 ya caffeine na L-theanine, atari 1: 2. Hindukira kuri 1: 2 (aho 100 mg ya caffeine hamwe na 200 mg ya L-theanine) mugihe guhagarara ari ikibazo ugiye gukemura, kandi ufashe caffeine kugeza igihe ufite impungenge, ahubwo ugumyeho igihe cyo kwibuka, atari uguhagarara, ari cyo wabuze. Koresha impuzwe icyarimwe, hafi iminota 30 mbere y'akazi. L-theanine ntabwo ikeneye igihe cyo gutangira.

Mu bihe by'ubuhinzi: icyayi gisanzwe cya 8 oz cy'icyayi gisukuye gikoresha hafi 80 kugeza 100 mg ya caffeine, rero icyayi kimwe hamwe na kapsul 200 mg birahuye neza n'imvugo yagenzuwe.

Dore ibyo abantu benshi batazaguha: nta muntu uzi niba wamenyera iyi gahunda. Kwimenyera caffeine bigenda muri iminsi kugera ibyumweru, kandi nta bushakashatsi bwakoresheje caffeine buri munsi hamwe na L-theanine igihe kinini kugira ngo bigaragare niba L-theanine irashira. Rero, kugenda ntabwo byemejwe ko bibaye ngombwa cyangwa ko bidafite akamaro, kandi gahunda iyo ari yo yose ikubwira gusimburana iminsi itanu ku munsi, iminsi ibiri ihagaritse ni ikintu cyihimbiwe. Niba gahunda idakora, shira igitera caffeine mbere.

Ikintu utagomba gukora: ntukakire L-theanine ku gukoresha caffeine nyinshi nk'ikibazo cyo kuba wamaze kurenga caffeine. Gabanya caffeine.

Ikoreshwa ry'ihangayika ryakenera urugero rw'ibyumweru bine, atari impuzankano imwe

Gukoresha L-theanine kubw'ihangayika birumvikana gusa niba ufata urugero rwa kera kugirango ushobore kubona result. Mu ubushakashatsi bwagenzuwe, bw'ubuhanga bukabije, bwagenzuwe neza, kandi burimo guhuza, abantu 30 bakuru bifashe 200 mg ku munsi mbere yo kuryama mu cyumweru cyo kwa kane. Amanota y'ihangayika ry'igihe cyose yaragabanutse (p=0.006), amanota y'agahinda yaragabanutse (p=0.019) n'amanota ya Pittsburgh yo Gusinzira Neza yarazamutse (p=0.013), hamwe n'impinduka mu gusobanura amagambo (p=0.001) no mu bushobozi bwo kuyobora (p=0.031).

Hishura ibyo muburyo bwawe ushobora gukora. Fata 200 mg ku munsi mu cyumweru cyo kwa kane. Wagere ihangayika ryawe n'insinzira yawe, mu majwi 10, mbere yo gutangira kandi nanone mu cyumweru cya kane. Niba nta kintu gipimwa cyahindutse mu cyumweru cya kane, ntabwo aribwo gisubizo cyawe, kandi ukwezi kwa gatatu ntibishobora kukurokora.

Guma ibi byombi bitandukanye. Ihangayika ry'ikintu runaka (kumenyesha, urugendo rw'indege, ikizamini) ni impuzankano imwe ya 100 kugeza 200 mg mbere, isuzumwa ku munsi ubwo. Ihangayika rihoraho ni urugero rwa buri munsi rw'ibyumweru bine.

Urugero ni ngombwa: byari ubushakashatsi buto mu bantu bakuru bafite ubuzima bwiza munsi y'ihangayika rya buri munsi, atari ubushakashatsi bw'ivuriro mu ihangayika ryagenwe. L-theanine ntihagarira kwivuza cyangwa kwivuza byahawe uruhushya.

Porogaramu ifasha mu buzima nka August AI irashobora kugufasha kwandika ihangayika, insinzira n'impuzankano buri munsi, kugirango ugereranya cy'icyumweru cya kane bibe impamvu nyayo aho kugerageza uko ukwezi gutambutse kumviswe.

Kubw'insinzira, tegereza ubuzima bwiza, atari amasaha menshi

Ingaruka zemejwe neza za L-theanine kubw'insinzira zirebana n'ubuzima kuruta ubwinshi. Ubushakashatsi bwo gusinzira bukoresha 200 kugeza 450 mg ku munsi kandi butuma ibimenyetso byo gusinzira neza birushaho kwiyongera nk'uko gutangira gusinzira vuba kandi bifite ibibazo bike, ariko hariho ubushakashatsi buke bwerekana ko L-theanine yongera igihe cyose cy'insinzira.

Urugero rwavugwaga cyane "iminota 45 yiyongereye" rukeneye akamenyetso. Urugendo rw'abantu 39 rw'ibizamini rwakoresheje 50 mg ya L-theanine hamwe na alpha-s1-casein tryptic hydrolysate byakoreshejwe mu kuzamura amanota ya PSQI, byiyongereyeho hafi iminota 45 y'igihe cyose cy'insinzira ugereranyije na placebo kandi byazamuye alufa y'amajyambere ya EEG (p=0.008), nta ngaruka mbi. Ibyo byari uruvange rw'ibicuruzwa. Impuzankano imwe y'ibicuruzwa imwe ntigomba gutegereza ko ibyo bigaruka.

Mu buryo bwa ngirakamaro: niba ikibazo cyawe ari igihe cy'insinzira, kurinda cyangwa gutekereza guhumeka, cyangwa gahunda yahinduwe, L-theanine ntabwo yikemurira ikibazo, kandi gutanga ukwezi kuri yo bitinza kwita ku rupfundo. Kandi kuko idasinziza, impuzankano yo kuryama ntigomba kugutera gusinzira mu gitondo. Niba bibaye, shaka ahandi ubisobanura.

Porogaramu ifasha mu buzima nka August AI irashobora kugufasha gukurikirana ubuzima bwo gusinzira hamwe n'igihe cyo gutanga impuzankano mu gihe cyo kugerageza.

Urugero rukomeye ni urutonde rw'imiti yawe, atari 400 mg

Ingaruka z'inyongerwa za L-theanine zivugwa ni nto: umutwe, impiswi cyangwa uruhururuko rusanzwe, kandi kumva umutwe. Ubushakashatsi bwakoresheje hafi 900 mg, ariko 400 mg ku munsi ni urugero rwiza rw'ubuzima bwawe, kandi ikimenyetso kiguhamagarira ko waba warenze urugero rwawe ni kumva umutwe cyangwa kumva ufite umutwe utazongera kubaho, bikagaragaza ingaruka ku kuvuduka kw'amaraso, bikunze kuba hamwe no kurakara.

Wigenzure kuri uru rutonde mbere yo gutanga impuzankano:

  • Imiti igabanya umuvuduko w'amaraso, aho ingaruka zo kugabanya zishobora kwiyongera
  • Ibisindisha, benzodiazepine n'imiti yo gusinzira yandikiwe na muganga
  • Ibintu byo kwishimisha, harimo imiti ya ADHD n'ikoreshwa rya buri munsi rya caffeine
  • Inzoga, cyane cyane nimugoroba hamwe n'impuzankano yo kuryama
  • Imiti ihindura imyitwarire n'indi miti y'ubuzima bwo mu mutwe
  • Gutwita no kwonsa
  • Abantu bose munsi y'imyaka 18

Wibuke icyo GRAS status (GRN 000501) ivuga: nta mwarimu wagenzuye impuzankano yawe. Urugero rwa 400 mg ni umwanzuro, atari maximum yemewe.

Niba ufite ibimenyetso n'urutonde rw'imiti utari umwishingitsi, urugendo rwa muganga wa elegitoronike rwa elegitoronike rwa elegitoronike ku $ 39 hamwe na August rwemerera umuganga wemewe muri Amerika gusuzuma impuzwe zombi kandi akemeza niba hari icyo bigomba guhinduka. Umuganga ni we wigenga ku ivuriro. Urugendo ntirushobora gukurikirana umuvuduko w'amaraso wawe mu gihe, kandi ntiruhagarira isuzuma ry'imiti rirambuye.

Ryari ugomba guhagarara kandi ugahabwa ubufasha

Hagarika inyongerwa mbere yo gutangira gukora. L-theanine ni amahitamo, rero kuyihagarika ntacyo bigutwaye kandi bikakuraho urugero rumwe.

Hamagara 911 cyangwa jya mu cyumba cy'ibitaro byihutirwa ubu niba:

  • Ufite impiswi y'ubwato, iminwa cyangwa ijosi, urushyi, cyangwa ikibazo cyo guhumeka nyuma y'impuzankano
  • Wihamagaje, cyangwa guhagarara bikomeye cyangwa bikiyongera, cyane cyane niba ufata imiti igabanya umuvuduko w'amaraso
  • Ushobora kugira ububabare bushya mu gatuza, umutima uhindagurika cyangwa udasanzwe, kwishima cyane cyangwa kwivanga, cyane cyane hamwe n'ibintu bishimishya, caffeine, cyangwa imiti y'ubuzima bwo mu mutwe cyangwa imiti igabanya imisatsi.

Zana urugendo mu cyumweru gitaha niba:

  • Uruhuro rw'igifu, imihangayiko cyangwa guhagarara biguma nyuma yo kubihagarika.
  • Ihangayika cyangwa imyitwarire idafite ikibazo irushijeho kuba mbi, atari nziza, mu mpera z'urugendo rw'ibyumweru bine.
  • Insizira ntacyo yatinze nyuma y'ibyumweru bine ku impuzankano ihagije.
  • Ibisomwa by'umuvuduko w'amaraso mu rugo biragutse.

Vugana n'umwarimu mbere yo gutangira niba:

  • Ufata imiti y'umuvuduko w'amaraso, imiti igabanya imisatsi cyangwa yo gusinzira, imiti ihindura imyitwarire cyangwa imiti y'ubuzima bwo mu mutwe, cyangwa imiti y'imiti yo kwishimisha yo muri ADHD.
  • Utwite cyangwa wonse.
  • Ufite umuvuduko w'amaraso muke.
  • Ufite kubaga kwateganyijwe.
  • Impuzankano igenewe umwana cyangwa urugero.

Niba utari umwishingitsi kubyo uri kubamo, August AI Symptom Checker y'ubuntu irashobora kugufasha kumenya urugero rw'ubutabazi rukenewe.

Bimwe mu bibazwa kenshi

Birashoboka ko nanywa icyayi cy'icyatsi kivanga L-theanine?

Rimwe na rimwe. Icyayi cy'icyatsi niho L-theanine yatangijwe, kandi niba umugambi wawe ari ugukomeza akazi ka buri munsi, icyayi cy'icyatsi hamwe n'ibinyobwa byacyo byoroheje bishobora kuba bihagije. Ariko igikombe gitanga bike kuruta ibipimo bikoreshwa mu bushakashatsi, kandi kunywa bihagije ngo bibihwanye bisobanura caffeine nyinshi kandi amazi menshi. Kubw'urugendo rwapimwe, amakapsule ni amahitamo afunguye.

L-theanine ni amahoro mugihe utwite cyangwa wonse?

Oya. Ntabwo kuko impungenge zagaragaye, ariko kuko nta buhamya bwo mu bushakashatsi mu gihe cyo gutwita cyangwa konsa bwakoreshejwe, kandi GRAS status nk'ibiribwa ntibiba impamvu yo kugenzura umutekano w'inyongerwa ku gihe mu matsinda ayo. Ihitamo ry'ubwenge ni ukuririnda kandi ugahagarika ikibazo cy'ihangayiko cyangwa cy'insinzira n'umuganga wawe w'indwara y'ababyeyi cyangwa umuforokazi.

Abana cyangwa urugero barashobora gukoresha L-theanine?

Oya, atari buri muganga. Ubushakashatsi bw'inyuma y'inama iyo ari yo yose kuri page iyi bwiyandikishije abakuze, bityo ntakigero cyapimwe kubaretoya kandi nta makuru y'umutekano mu gihe cy'imyishywa myinshi. Ihangayika cyangwa insinzira mu mwana cyangwa urugero na byo bikwiriye gusuzumwa neza, kuko impamvu zishobora kuvurwa zitandukanye n'iz'abakuze.

Suntheanine itandukanye na L-theanine isanzwe, kandi igiformu ni ngombwa?

Mubisanzwe ntabwo ariko. Suntheanine ni izina ry'ibicuruzwa, kandi riremera L-theanine, kandi riboneka mu bushakashatsi bwinshi bwasohotse, ni urupfundo rwiza rwo kuyishimira. Ikintu gikomeye ni uko igicuruzwa cyawe ari L-isomer aho kugirango kirimo uruvange rwa DL-theanine rwiza, kandi ko laboratwari yigenga yemeje ibirimo.

L-theanine izafasha gukiza caffeine cyangwa umutwe wo kwivanga ku caffeine?

Oya. Iteza impungenge zoroshye, umwanya w'imyitwarire ya caffeine mugihe caffeine irimo gukora, ni ikibazo gitandukanye. Kwigaragaza ni igihe cya caffeine yawe irimo kugabanuka, kandi umutwe wo kwivanga ni adenosine rebound; nta na kimwe gikora ku bifunguro. Bombi bagaragaza kugabanya ingano yawe gahoro gahoro mu cyumweru cyangwa bibiri aho kugira ngo uyiveho.

Birashoboka ko nanywa inzoga mugihe nkoresha L-theanine?

Mubisanzwe ntabwo byiza nimugoroba. Bombi bafite ingaruka zo guhumuriza zishobora kwiyongera, kandi inzoga zamaze kwangiza insinzira yawe mu gice cya kabiri cy'ijoro, kandi ibyo bikora kubw'inyungu uri kwishyura. Niba uri gukora urugendo rw'insinzira rw'ibyumweru bine, kwirinda inzoga bifasha kugabanya ingaruka.

L-theanine ikora nk'urugero, kandi birashoboka ko nyihagarika?

Oya. Nta kintu na kimwe mu buhamya bw'ubushakashatsi kivuga ubwizigame cyangwa urugero rwo kwivanga na L-theanine, kandi ubushakashatsi bwakoreshejwe mu cyumweru cyo kwa kane bwahagaze hatari urugero. Urashobora guhagarika ku munsi uwo ari wo wose wifuza. Niba ihangayika cyangwa insinzira yawe yagarutse ako kanya, ibyo birakwereka ko ikibazo cy'ibanze kitigeze gikemuka, kandi ibyo ni ibisobanuro birutwa n'impamvu yo kongera.

Igihe cy'amatsinda: umugambi umwe, impuzankano imwe, gusuzuma ukuri kumwe

Imibare ine irimo hafi y'ibikenewe byose kuri L-theanine. 100 kugeza 200 mg mu gihe runaka. 200 kugeza 400 mg ku munsi, kugabanya, kubw'ihangayika ridahoraho. 200 kugeza 450 mg ku munsi bigamije ubuzima bwo gusinzira. Hafi 200 mg hamwe n'icyayi kimwe cyo kwibanda.

Inshinga ebyiri zemeza niba byari bifite agaciro amafaranga yawe. Igabure ikoreshwa rya buri munsi mu cyumweru cyo kwa kane cyane n'amanota wiyandikiye mbere, kandi uhagarike urugero rwawe rwa rutonde rw'imiti aho kugirango uhagarike umubare wuzuye.

Ibyo wamenya: In article iyi ni kubw'amakuru gusa kandi ntibisobanura inama z'umuganga. Ugomba siempre kugisha inama umuganga ufite ubuhanga kugirango umenye igihe cyo kugena n'ivuriro. Niba ufite ikibazo cy'ubuvuzi gikomeye, hamagara 911 cyangwa jya mu cyumba cy'ibitaro byihutirwa ako kanya.