Momwe Caffeine Amathandizira Kuchita Masewera Olimbitsa Thupi

Zamkati

• Momwe Caffeine Amagwirira Ntchito
• Caffeine ndi Kupirira Kuchita
• Caffeine ndi Kulimbitsa Thupi Kwambiri
• Zochita za Caffeine ndi Mphamvu
• Caffeine ndi Kutayika Kwamafuta
• Momwe Mungapangire ndi Caffeine
• Zotsatira zoyipa za Caffeine
• Caffeine Ndiwothandiza Kwambiri

Caffeine ndichinthu champhamvu chomwe chimatha kusintha magwiridwe antchito amthupi komanso amisala.

Mlingo umodzi wokha umatha kupititsa patsogolo zolimbitsa thupi, kuyang'ana komanso kuwotcha mafuta (,,,).

Asitikali apadera aku US amaigwiritsanso ntchito kupititsa patsogolo magwiridwe antchito ndi kuzindikira.

Caffeine imapezeka mu zakudya ndi zakumwa zambiri, ndipo anthu opitilira 90% aku US amadya pafupipafupi ().

Nkhaniyi ikufotokoza zabwino za caffeine pochita masewera olimbitsa thupi.

Momwe Caffeine Amagwirira Ntchito

Caffeine imalowa m'magazi mwachangu, ndipo milingo yamagazi imakwera pambuyo pa mphindi 90-100. Magawo a caffeine amakhalabe okwera kwa maola 3-4, kenako amayamba kusiya (,).

Mosiyana ndi zinthu zambiri zowonjezera, caffeine imatha kukhudza maselo mthupi lonse, kuphatikiza maselo am'mimba ndi ubongo ().

Pachifukwa ichi, zotsatira za caffeine m'thupi ndizosiyanasiyana. Izi zikuphatikiza:

• Ndondomeko yamanjenje: Caffeine imathandizira magawo aubongo ndi dongosolo lamanjenje kuti athe kupititsa patsogolo chidwi ndi mphamvu, ndikuchepetsa kutopa (,).
• Mahomoni: Epinephrine (adrenaline) ndi mahomoni omwe amachititsa kuti "kumenya nkhondo kapena kuthawa" kuyankha, komwe kumatha kuwonjezera magwiridwe antchito ().
• Kuwotcha mafuta: Caffeine imatha kuwonjezera kuthekera kwa thupi kuwotcha mafuta kudzera pa lipolysis, kapena kuwonongeka kwamafuta m'maselo amafuta ().
• Endorphins: β-endorphins imatha kukulitsa thanzi, ndikupatsanso masewera olimbitsa thupi "apamwamba" omwe anthu amakumana nawo akatha kulimbitsa thupi (,).
• Minofu: Caffeine imatha kukhudza motor cortex, yomwe ndi gawo laubongo yomwe imawonetsa kutseguka kwa minofu ().
• Kutentha kwa thupi: Caffeine yasonyezedwa kuti iwonjezere thermogenesis, kapena kutentha, komwe kumakuthandizani kuwotcha mafuta ambiri ().
• Glycogen: Caffeine itha kupewanso malo ogulitsira minofu, makamaka chifukwa chowotcha mafuta. Izi zitha kulimbikitsa kupirira ().

Caffeine pamapeto pake amathyoledwa m'chiwindi ().

Caffeine amatha kudutsa mthupi lonse. Zili ndi zotsatira zosiyanasiyana pamahomoni anu, minofu ndi ubongo.

Caffeine ndi Kupirira Kuchita

Caffeine ndiwowonjezera kwa othamanga ambiri.

Chifukwa cha zabwino zake pakuchita masewera olimbitsa thupi, mabungwe ena - monga NCAA - ayambanso kuletsa izi.

Kafukufuku wina adapeza kuti 9.8 mg / lb (4.45 mg / kg, kapena pafupifupi 400 mg yathunthu) ya caffeine idakulitsa kupirira kwa othamanga.

Amatha kuyenda makilomita a 1.3-2-2 kuposa gulu la placebo ().

Pakafukufuku wa oyenda pa njinga, caffeine idawonetsedwa kuti ndiyabwino kuposa ma carbs kapena madzi. Inakulitsa kuchuluka kwa ntchito ndi 7.4%, poyerekeza ndi 5.2% mgulu la carb ().

Kafukufuku wina anaphatikiza caffeine ndi carbs, zomwe zidakulitsa magwiridwe antchito ndi 9% poyerekeza ndi madzi okha, ndi 4.6% poyerekeza ndi carbs okha ().

Kafukufuku wina adayesa khofi, chifukwa cha khofi wambiri mwachilengedwe.

M'mayendedwe a 1,500 mita, omwe amamwa khofi nthawi zonse anali othamanga masekondi 4.2 kuposa omwe amamwa mowa. Kafukufuku wina adapeza kuti khofi idathandizira kuchepetsa kulingalira kwa kuyesayesa, kulola othamanga kugwira ntchito molimbika (,).

Caffeine ndi khofi zawonetsedwa kuti zimapangitsa kusintha kwakukulu pantchito ya othamanga opirira.

Caffeine ndi Kulimbitsa Thupi Kwambiri

Umboni wokhudzana ndi zotsatira za caffeine zolimbitsa thupi kwambiri ndiwosakanikirana.

Caffeine ili ndi maubwino ochititsa chidwi kwa othamanga ophunzitsidwa bwino, koma akuwoneka kuti alibe phindu kwa oyamba kumene kapena omwe sanaphunzire.

Kafukufuku awiri azibambo omwe amakonda kuchita masewera othamanga njinga sanapeze kusiyana pakati pa zotsatira za khofi kapena madzi (,).

Komabe, kwa othamanga ampikisano, njinga yamoto yofananira yolumikizana ndi caffeine ndikusintha kwamphamvu kwakukulu ().

Kafukufuku wina adayang'ana zotsatira za caffeine kwa osambira osaphunzira. Apanso, panali kusintha kwabwino pagulu lophunzitsidwa, koma palibe zabwino zomwe zimawoneka mwa osambira osaphunzira ().

M'masewera am'magulu, ma caffeine amathandizira kupititsa patsogolo molondola mu rugby, magwiridwe antchito okwera mita 500 komanso nthawi yothamanga mpira (,,).

Pamasewera othamanga kwambiri monga kupalasa njinga kapena kusambira, caffeine itha kupindulitsa othamanga ophunzitsidwa koma osati anthu osaphunzira.

Zochita za Caffeine ndi Mphamvu

Kafukufuku akuwonekerabe pakugwiritsa ntchito caffeine mu mphamvu kapena zochitika zamagetsi.

Ngakhale maphunziro angapo apeza zotsatira zabwino, umboniwo siwotsimikizika ().

Kafukufuku wina adapeza kuti caffeine imathandizira pamakina osindikizira a benchi, koma osakhudza kulimbitsa thupi kapena kuthamanga kwa njinga zamoto (,).

Kuyerekeza kwamaphunziro a 27 apeza kuti caffeine itha kusintha mphamvu zamiyendo yamiyendo mpaka 7%, koma sizikhala ndi zotsatirapo pamagulu ang'onoang'ono a minofu ().

Caffeine amathanso kupititsa patsogolo kupirira kwamphamvu, kuphatikiza kuchuluka kwa kubwereza komwe kumachitika ndi kulemera kwina ().

Ponseponse, kafukufuku wapano akuwonetsa kuti caffeine itha kupindulitsa kwambiri pazinthu zamagetsi zomwe zimagwiritsa ntchito magulu akulu am'mimba, kubwereza kapena madera.

Pazakugwiritsa ntchito mphamvu kapena mphamvu, kafukufuku wokhudzana ndi zotsatira za khofi ndiwothandiza, komabe osakanikirana.

Caffeine ndi Kutayika Kwamafuta

Caffeine ndi chinthu chofala pakuthandizira kuwonda.

Kafukufuku woyambirira wasonyeza kuti kumwa tiyi kapena khofi musanachite masewera olimbitsa thupi kumawonjezera kutulutsidwa kwa mafuta osungidwa ndi 30% ().

Kafukufuku wina adapeza kuti caffeine imathandizira kwambiri kutulutsa mafuta osungidwa kale komanso kumapeto kwa kulimbitsa thupi ().

Caffeine imathanso kuwonjezera mafuta omwe mumawotcha mukamachita masewera olimbitsa thupi. Zimapangitsa kutentha komanso epinephrine, yomwe imathandizira kuwotcha mafuta owonjezera ndi mafuta (,).

Komabe, pakadali pano palibe umboni kuti caffeine imathandizira kuchepa kwa thupi kwakanthawi kwakanthawi kogwiritsa ntchito anthu.

Zambiri apa: Kodi Khofi Angakulitse Metabolism Yanu ndikukuthandizani Kutentha Mafuta?

Caffeine amatha kuthandiza kumasula mafuta osungidwa m'maselo amafuta, makamaka asanalowe komanso kumapeto kwa kulimbitsa thupi. Itha kukuthandizaninso kuwotcha ma calories ambiri.

Momwe Mungapangire ndi Caffeine

Pali zinthu zingapo zofunika kukumbukira mukamawonjezera ndi caffeine.

Ngati mumamwa khofi, zakumwa zamphamvu, koloko kapena chokoleti chamdima, mutha kupeza maubwino ochepa pazowonjezera. Izi ndichifukwa thupi lanu lakhala likulekerera khofi ().

Caffeine anhydrous ikuwoneka kuti ili ndi phindu lalikulu pakuchita masewera olimbitsa thupi, koma khofi ndichinthu chabwino. Coffee imaperekanso ma antioxidants komanso maubwino osiyanasiyana azaumoyo ().

Mlingowu nthawi zambiri umakhala wolemera thupi, amakhala pafupifupi 1.4-2.7 mg pa lb ya kulemera kwa thupi (3-6 mg pa kg). Izi ndizo pafupifupi 200-400 mg kwa anthu ambiri, ngakhale kafukufuku wina amagwiritsa ntchito mpaka 600-900 mg ().

Yambani motsika, pa 150-200 mg, kuti muone kupirira kwanu. Kenako onjezerani kuchuluka kwa 400 kapena 600 mg, kuti mupitilize phindu.

Ngati mukufuna kugwiritsa ntchito caffeine pamasewera othamanga, muyeneranso kuisunga pamisonkhano yayikulu kapena mipikisano, kuti mukhalebe ozindikira pazotsatira zake.

Kuti muchite bwino, tengani pafupifupi mphindi 60 mpikisano kapena chochitika chisanachitike. Komabe, onetsetsani kuti muyese pulogalamuyi poyamba ngati simunazolowere kumwa khofiine.

Kutenga 200-400 mg ya caffeine yopanda madzi, mphindi 60 mpikisano kapena chochitika, zingathandize kukulitsa ntchito.

Zotsatira zoyipa za Caffeine

Mlingo wanzeru, caffeine imatha kukupatsirani zabwino zambiri pazoyambitsa zochepa. Komabe, zingakhale zosayenera kwa anthu ena.

Nazi zotsatira zina zoyipa za tiyi kapena khofi wambiri:

• Kuchuluka kwa kugunda kwa mtima.
• Kuda nkhawa.
• Chizungulire.
• Kusowa tulo kapena kusokonezeka tulo.
• Kukwiya.
• Kugwedezeka.
• Kusokonezeka m'mimba.

Mlingo waukulu wa 600 mg wawonetsedwa kuti ukuwonjezera kunjenjemera komanso kupumula, makamaka kwa anthu omwe sanazolowere kumwa khofi.

Anthu omwe amakonda kukhala ndi nkhawa angafunenso kupewa kuchuluka kwa mankhwala ().

Kuphatikiza apo, tiyi kapena khofi siyabwino kwa anthu omwe amamwa mankhwala ena, komanso omwe ali ndi vuto la mtima kapena kuthamanga kwa magazi ().

Kusunga nthawi kungakhalenso kofunikira, chifukwa usiku kapena madzulo kafeine imatha kusokoneza tulo. Yesetsani kupewa kumwa khofi pambuyo pa 4 kapena 5 koloko masana.

Pomaliza, mutha kudwala, kapena kufa, ngati mungamwe mowa wambiri wa caffeine. Osasokoneza mamiligalamu ndi magalamu.

Caffeine ndizowonjezera bwino pamlingo woyenera. Itha kukupatsani zovuta zina kwa anthu ena, ndipo sayenera kugwiritsidwa ntchito ngati muli ndi vuto la mtima kapena kuthamanga kwa magazi.

Caffeine Ndiwothandiza Kwambiri

Caffeine ndi imodzi mwazinthu zofunikira kwambiri zolimbitsa thupi zomwe zilipo. Ndi yotsika mtengo kwambiri komanso yotetezeka kugwiritsa ntchito.

Kafukufuku wasonyeza kuti caffeine imatha kupindulitsa magwiridwe antchito, kuchita masewera olimbitsa thupi mwamphamvu komanso masewera amphamvu. Komabe, zikuwoneka kuti zimapindulitsa kwambiri othamanga ophunzitsidwa bwino.

Mlingo woyenera umasiyanasiyana ndi kulemera kwa thupi, koma nthawi zambiri umakhala pafupifupi 200-400 mg, wotengedwa mphindi 30-60 musanalowe masewera olimbitsa thupi.

Caffeine zowonjezera madzi zimakhala zopindulitsa kwambiri, koma khofi wokhazikika ndichinthu chabwino.