Kutenga caffeine kumawongolera magwiridwe antchito

Zamkati

• Ubwino wa caffeine pophunzitsa
• Kodi caffeine ili bwino musanaphunzire kapena mutaphunzira?
• Kuchuluka kwa caffeine
• Ndani sayenera kumwa caffeine

Kutenga caffeine musanaphunzitsidwe kumawongolera magwiridwe antchito chifukwa kumakhudza ubongo, kukulitsa kufunitsitsa ndikudzipereka kuphunzitsa. Kuphatikiza apo, imawonjezera mphamvu ya minofu ndi kuwotcha kwamafuta, komanso imachepetsa kutopa pambuyo pa kulimbitsa thupi, komwe ndiko kumva kutopa ndi kutopa kwa minofu mutatha kuchita masewera olimbitsa thupi.

Chifukwa chake, caffeine imathandizira pamaphunziro a aerobic ndi anaerobic, kuphatikiza pakubweretsanso phindu mukamamwa mukamaliza maphunziro, chifukwa imathandizira kutumiza kwa shuga kuchokera m'magazi kupita ku minofu, yomwe imathandizira kupola minofu.

Mtengo wokwanira wa chowonjezera ichi ndi pafupifupi 6 mg pa kilogalamu ya kulemera, zomwe zikufanana ndi 400 mg kapena makapu anayi a khofi wolimba. Kugwiritsa ntchito kuyenera kuchitidwa pang'ono, chifukwa kumatha kuyambitsa chizolowezi komanso zovuta zina, monga kukwiya komanso kugona tulo.

Ubwino wa caffeine pophunzitsa

Ubwino wakumwa khofi asanaphunzitsidwe ndi:

• Bwino chidwi ndi ndendechifukwa imakhala ngati yolimbikitsa muubongo;
• Kuchulukitsa kupsa mtima komanso mawonekedwe, pochepetsa kumverera kwa kutopa;
• Kuchulukitsa mphamvu, kufinya kwa minofu ndi kukana;
• Bwino kupuma, yolimbikitsira kutsika kwa mayendedwe apaulendo;
• Imathandizira kuyaka kwamafuta mu minofu;
• Kuchepetsa thupichifukwa imakhala ndi mphamvu yotentha, yomwe imathandizira kuthamanga kwa thupi ndi kuwotcha mafuta, kuwonjezera pakuchepa kwa njala.

Mphamvu yakuwonjezera kuyaka kwa khofi imathandizira kuchepa kwa thupi ndikuchulukitsa minofu, komanso kukulitsa kumva kutopa mu minofu mutatha kuchita masewera olimbitsa thupi.

Kodi caffeine ili bwino musanaphunzire kapena mutaphunzira?

Caffeine amayenera kudyedwa asanalowe kulimbitsa thupi kuti apititse patsogolo magwiridwe antchito a thupi ndi ma hypertrophy. Ikamayamwa msanga ndi thirakiti la m'mimba ndikufika pachimake m'magazi pafupifupi mphindi 15 mpaka 45, chabwino ndikuti imatha pafupifupi mphindi 30 mpaka ola limodzi musanaphunzire.

Komabe, amathanso kuyamwa masana, chifukwa zochita zake zimatenga maola 3 mpaka 8 mthupi, kufikira zotsatira za maola 12, zomwe zimasiyanasiyana malinga ndi kapangidwe kake.

Mukamaliza kulimbitsa thupi, tiyi kapena khofi itha kugwiritsidwa ntchito ndi othamanga omwe amafuna kupeza minofu, chifukwa imathandizira kusamutsa shuga mumisempha ndikubwezeretsa minofu pantchito yotsatira, koma ziyenera kuyankhulidwa ndi katswiri wazakudya kuti aone ngati izi Njira ndi yopindulitsa kuposa kugwiritsa ntchito musanachite masewera olimbitsa thupi nthawi iliyonse.

Kuchuluka kwa caffeine

Kuchuluka kwa caffeine kuti mugwire bwino ntchito mukamaphunzira ndi 2 mpaka 6 mg pa kilogalamu ya kulemera, koma kagwiritsidwe kake kayenera kuyamba ndi kuchepa kocheperako ndikuwonjezeka pang'onopang'ono, kutengera kulekerera kwa munthu aliyense.

Mlingo waukulu wa munthu wa 70 kg, mwachitsanzo, ndi wofanana ndi 420 mg kapena 4-5 khofi wokazinga, ndipo kupitirira mlingowu ndi kowopsa, chifukwa kumatha kuyambitsa zovuta zina, monga kupindika, kugundika ndi chizungulire. Phunzirani zambiri mu khofi ndi zakumwa za khofi zomwe zingayambitse bongo.

Caffeine amapezekanso muzakudya zina, monga zakumwa zoziziritsa kukhosi ndi chokoleti. Chongani tebulo ili m'munsi kuti muone kuchuluka kwa caffeine muzakudya zina:

Caffeine amathanso kumwa ngati ma supplements, monga makapisozi kapena mawonekedwe a caffeine yopanda madzi, kapena methylxanthine, yomwe ndi ufa wake woyeretsedwa, womwe umakhala wolimba kwambiri ndipo umatha kukhala ndi zotsatirapo zabwino. Zowonjezera izi zitha kugulidwa m'malo ogulitsa mankhwala kapena masewera. Onani komwe mungagule komanso momwe mungagwiritsire ntchito makapisozi a caffeine.

Kuphatikiza pa tiyi kapena khofi, zakumwa zopangira mphamvu zokhazokha ndizothandiza kwambiri pakukweza magwiridwe antchito, ndikupatseni mphamvu zophunzitsira. Onani momwe mungapangire chakumwa chakumwa champhamvu ndi uchi ndi mandimu kuti muzimwa panthawi yolimbitsa thupi, kuwonera kanemayu kuchokera kwa katswiri wathu wazakudya:

Ndani sayenera kumwa caffeine

Kugwiritsa ntchito caffeine kapena khofi mopitirira muyeso sikuvomerezeka kwa ana, amayi apakati, amayi omwe akuyamwitsa, komanso anthu omwe ali ndi kuthamanga kwa magazi, arrhythmia, matenda amtima kapena zilonda zam'mimba.

Ziyeneranso kupeŵedwa ndi anthu omwe ali ndi vuto la kugona, nkhawa, migraine, tinnitus ndi labyrinthitis, chifukwa zimatha kukulitsa zizindikilo.

Kuphatikiza apo, anthu omwe amagwiritsa ntchito ma anti-depressants a MAOI, monga Phenelzine, Pargyline, Seleginine ndi Tranylcypromine, mwachitsanzo, ayenera kupewa kumwa mankhwala a caffeine, chifukwa pakhoza kukhala mgwirizano womwe ungayambitse kuthamanga kwa magazi komanso kugunda kwamtima.