Kodi Ndi Nthawi Yiti Yabwino Yakumwa Khofi?

Zamkati

• Cortisol ndi khofi
• Khofi imatha kulimbitsa thupi
• Nkhawa ndi mavuto ogona
• Kodi khofi ndi wotetezeka motani?
• Mfundo yofunika

Khofi ndi chimodzi mwa zakumwa zotchuka kwambiri padziko lapansi. Lili ndi chotulutsa chotchuka kwambiri chotchedwa caffeine.

Anthu ambiri amatenga kapu ya chakumwa choterechi akangomuka kumene, pomwe ena amakhulupirira kuti ndi bwino kungoima kwa maola ochepa.

Nkhaniyi ikufotokoza nthawi yoyenera kumwa khofi ndikuwonjezera phindu lake ndikuchepetsa zovuta zake.

Cortisol ndi khofi

Anthu ambiri amasangalala ndi chikho - kapena zitatu - za khofi akauka kapena posakhalitsa pambuyo pake.

Komabe, akuganiza kuti kumwa khofi posakhalitsa mutakwera kumachepetsa mphamvu zake, popeza mahomoni opsinjika a cortisol ali pachimake panthawiyi.

Cortisol ndi mahomoni omwe amatha kukulitsa chidwi ndi chidwi. Imayang'aniranso kagayidwe kathu, kuyankha kwa chitetezo chamthupi, komanso kuthamanga kwa magazi ().

Mahomoni amatsata kayendedwe kake kokhudzana ndi kugona kwanu, komwe kumakhala kochuluka kwambiri kuposa mphindi 30-45 mutakwera ndikuchepa pang'onopang'ono tsiku lonse ().

Izi zati, akuti nthawi yabwino kumwa khofi ndi pakati mpaka m'mawa pomwe cortisol yanu ndiyotsika.

Kwa anthu ambiri omwe amadzuka 6:30 m'mawa, nthawi ino ili pakati pa 9:30 ndi 11:30 a.m.

Ngakhale pakhoza kukhala chowonadi pazimenezi, palibe kafukufuku mpaka pano amene adawona zovuta zilizonse pakuchedwetsa khofi wanu wam'mawa, poyerekeza ndi kumwa nthawi yomweyo mukadzuka.

Chifukwa china chomwe akuti muyenera kuchedwetsa khofi wanu wam'mawa ndikuti caffeine yochokera ku khofi imatha kukulitsa milingo ya cortisol.

Kumwa khofi pamene msinkhu wa cortisol uli pachimake ukhoza kukulitsa kuchuluka kwa timadzi timeneti. Kuchuluka kwa cortisol kwa nthawi yayitali kumatha kuwononga chitetezo cha mthupi lanu, kumabweretsa mavuto azaumoyo ().

Komabe, sipanakhaleko kafukufuku wautali wokhudzana ndi thanzi la cortisol wokwera chifukwa chomwa khofi.

Kuphatikiza apo, kuchuluka kwa caffeine komwe kumayambitsa cortisol kumakonda kuchepetsedwa mwa anthu omwe amadya caffeine ().

Izi zati, sipangakhale vuto lililonse ngati mungakonde kumwa khofi mukadzuka osati maora angapo pambuyo pake.

Koma ngati mukulolera kusintha miyambo yanu ya khofi m'mawa, mungaone kuti kuchedwetsa kumwa khofi kwa maola ochepa kungakupatseni mphamvu.

Nthawi yabwino yakumwa khofi akuti ndi 9: 30–11: 30 am pamene kuchuluka kwa cortisol ya anthu kumakhala kotsika. Kaya izi ndi zoona, sizikudziwika. Caffeine imatha kukulitsa cortisol, koma zomwe zimakhudza thanzi lathu nthawi yayitali sizikudziwika.

Khofi imatha kulimbitsa thupi

Khofi amadziwika kuti amatha kulimbikitsa kutsitsimuka ndikuwonjezera chidwi, koma chakumwachi chimathandizanso kuchita masewera olimbitsa thupi chifukwa cha zakumwa za caffeine.

Kuphatikiza apo, khofi atha kukhala njira yotsika mtengo kwambiri kuposa ma caffeine okhala ndi zowonjezera monga pre-Workout powders.

Kafukufuku wochuluka wasonyeza kuti tiyi kapena khofi ikhoza kuchedwetsa kutopa kwa masewera olimbitsa thupi ndikusintha mphamvu yamphamvu ndi mphamvu (,).

Ngakhale sizingapange kusiyana kwakukulu ngati mungasangalale ndi khofi wanu mukadzuka kapena maola angapo pambuyo pake, zotsatira za khofi kapena khofi wochita masewera olimbitsa thupi zimadalira nthawi.

Ngati mukuyang'ana kuti mukwaniritse zotsatira zabwino za khofi pakuchita masewera olimbitsa thupi, ndibwino kuti muzimwa chakumwa kwa mphindi 30-60 musanachite masewera olimbitsa thupi kapena masewera ().

Ino ndi nthawi yomwe pamafunika magawo a caffeine kuti afike pathupi lanu ().

Mlingo woyenera wa caffeine wopititsira patsogolo masewera olimbitsa thupi ndi 1.4-2.7 mg pa mapaundi (3-6 mg pa kg) ya kulemera kwa thupi ().

Kwa munthu wa mapaundi 150 (68-kg), izi zimakhala pafupifupi 200-400 mg ya caffeine, kapena makapu 2-4 (475-950 mL) a khofi ().

Zochita zolimbitsa thupi za caffeine kuchokera ku khofi zitha kuchitika mkati mwa mphindi 30-60 zakumwa chakumwachi.

Nkhawa ndi mavuto ogona

Caffeine mu khofi amalimbikitsa kudzuka ndikuwonjezera magwiridwe antchito, koma amathanso kuyambitsa mavuto kugona ndi nkhawa kwa anthu ena.

Zotsatira zolimbikitsa za caffeine kuchokera ku khofi kwa maola 3-5, kutengera kusiyanasiyana, pafupifupi theka la khofi aliyense amene mumamwa amakhalabe m'thupi lanu pambuyo pa maola 5 ().

Kumwa khofi pafupi kwambiri ndi nthawi yogona, monga kudya, kungayambitse mavuto ogona.

Pofuna kupewa zosokoneza za caffeine pa tulo, tikulimbikitsidwa kupewa kumwa tiyi kapena khofi kwa maola osachepera 6 musanagone ().

Kuphatikiza pamavuto ogona, caffeine imatha kukulitsa nkhawa kwa anthu ena ().

Ngati muli ndi nkhawa, mutha kupeza kuti kumwa khofi kumapangitsa kuti zikhale zovuta kwambiri, mwina mungafunike kumwa pang'ono kapena kupewa chakumwa chonse.

Muthanso kuyesa kusinthira ku tiyi wobiriwira, womwe uli ndi gawo limodzi mwa magawo atatu a caffeine mu khofi ().

Chakumwa chimaperekanso amino acid L-theanine, yomwe ili ndi zotsitsimula komanso zotonthoza ().

Caffeine imatha kuyambitsa mavuto ogona ikamadya pafupi kwambiri ndi nthawi yogona. Chotsitsimutsacho chitha kuwonjezera nkhawa kwa anthu ena.

Kodi khofi ndi wotetezeka motani?

Anthu athanzi amatha kumwa mpaka 400 mg ya caffeine tsiku lililonse - ofanana ndi makapu 4 (950 mL) a khofi ().

Malangizo a azimayi oyembekezera ndi oyamwitsa ndi 300 mg ya caffeine tsiku lililonse, pomwe kafukufuku wina akuwonetsa kuti malire abwino ndi 200 mg tsiku lililonse (,).

Malangizo awa pa zakumwa zabwino za khofi amaphatikizanso tiyi kapena khofi kuchokera kumagwero onse.

Zina zomwe zimapezeka ndi caffeine zimaphatikizapo tiyi, zakumwa zoziziritsa kukhosi, zakumwa zamagetsi, komanso chokoleti chakuda.

Akuluakulu athanzi amatha kumwa mpaka 400 mg ya caffeine patsiku, pomwe amayi apakati ndi oyamwitsa amatha kumwa mpaka 300 mg patsiku, kafukufuku wina akuti 200 mg ndiye malire otetezeka.

Mfundo yofunika

Kofi ndi chakumwa chotchuka chomwe chimasangalatsidwa padziko lonse lapansi.

Adanenedwa kuti nthawi yabwino yakumwa khofi ndi pakati mpaka m'mawa pomwe gawo lanu la cortisol latsika, koma kafukufuku pamutuwu akusowa.

Kumwa khofi 30-60 mphindi musanachite masewera olimbitsa thupi kapena masewera ena amathandizanso kuchepetsa kutopa ndikuwonjezera mphamvu yamphamvu ndi nyonga.

Kumbukirani kuti zovuta zakumwa kafeine zochokera mu khofi zimatha kuyambitsa mavuto ogona ngati atadyedwa pafupi kwambiri ndi nthawi yogona, komanso kuwonjezera nkhawa kwa anthu ena.