Ubwino ndi Kuipa Kosakaniza Creatine ndi Caffeine

Zamkati

• Zomwe kafukufukuyu wanena
• Zimakhudza thupi lowonda
• Zitha kuyambitsa kusapeza bwino kwam'mimba
• Palibe kusintha magwiridwe antchito
• Zitha kuthandizira kuchepa kwa madzi m'thupi
• Ubwino ndi kuipa kophatikizana ndi Mlengi ndi Kafeini
• Ubwino
• Kuipa
• Kodi ndi njira ziti zabwino posakaniza chilengedwe ndi khofi?
• Kodi ndi zophatikiza ziti zopindulitsa kwambiri?
• Kutenga

Ngati mukugwiritsa ntchito creatine kuti muthandizire kulimbitsa thupi kwanu mu masewera olimbitsa thupi kapena kumanga minofu, mungafune kuyang'anitsitsa momwe creatine ndi caffeine zimagwirira ntchito.

Ochita kafukufuku akupeza zotsatira zosakanikirana. Kafukufuku wina apeza kuti caffeine imafafaniza zabwino zilizonse zomwe wopanga amapanga. Ena akupeza kuti cholengedwa ndi caffeine sizigwirizana konse, kupatula kusapeza bwino m'mimba.

Pitilizani kuwerenga kuti mupeze zomwe kafukufukuyu wanena, kuphatikiza zabwino ndi zoyipa zake komanso njira zabwino zogwiritsa ntchito popanga creatine ndi caffeine limodzi.

Zomwe kafukufukuyu wanena

Zimakhudza thupi lowonda

Kafukufuku wa 2011 mu makoswe a labu adapeza kuti kuphatikiza kwakukulu kwa creatine ndi caffeine sikunakhudze thupi la makoswe.

Iwo anachita pezani kuti kumwa khofiine wokha kumachepetsa kuchuluka kwa kulemera kwawo komwe kumakhala mafuta amthupi.

Kafukufuku wokhudzana ndi kuyanjana pakati pa cholengedwa ndi caffeine adapeza zotsatira zofananira.

Zitha kuyambitsa kusapeza bwino kwam'mimba

Kutenga creatine ndi caffeine nthawi yomweyo kumatha kuyambitsa zovuta zina panjira yopumula yomwe minofu yanu imatha mutatha kulimbitsa thupi, komanso pamatumba anu am'mimba (GI) omwe atha kuthetsana.

Komabe, amuna 54 akuthupi atha kupeza kuti creatine ndi caffeine sizinayanjane konse, kupatula kusapeza bwino m'mimba mwa amuna anayi okha.

Palibe kusintha magwiridwe antchito

Zomwe zafufuzidwazo ndikuti palibe kusintha kwa magwiridwe antchito komwe kwapezeka konse kwa chilengedwe chokha kapena kuphatikiza ndi caffeine poyerekeza ndi placebo mu.

Zitha kuthandizira kuchepa kwa madzi m'thupi

Adanenedwa kuti wowononga weniweni wa caffeine yemwe amadziwika kuti ndi wopanga atha kukhala ndi gawo limodzi ndi kuchuluka kwanu kwamadzi kuposa momwe zimakhalira pakati pa ziwirizi.

Kumwa matani a caffeine kumatha kupangitsa thupi lanu kutaya madzi ochulukirapo kuti chilengedwe chikhale chogwira ntchito.

Caffeine ndi diuretic. Izi zikutanthauza kuti zimakupangitsani kuyang'ana pafupipafupi ndikumasula zamadzimadzi zowonjezera mthupi lanu.

Ngati simukumwa madzi okwanira panthawi yolimbitsa thupi, mutha kutaya msanga madzi amthupi ochulukirapo ndikuwonongeka.

Wodziwika adapeza kuti ngakhale kuchepa kwa madzi m'thupi pang'ono kumatha kuchepetsa magwiridwe antchito anu ndi mphamvu.

Ubwino ndi kuipa kophatikizana ndi Mlengi ndi Kafeini

Nazi zina mwa zabwino ndi zoyipa zomwe mungafune kukumbukira kuti muphatikizire zolengedwa ndi caffeine.

Ubwino

• Chilengedwe chimatsimikizira kuti muli ndi mphamvu zokwanira mukamachita masewera olimbitsa thupi powonjezera chinthu chotchedwa phosphocreatine mu minofu yanu. Izi zimathandiza maselo anu, molekyulu yomwe ndiyofunikira kuti mukhale ndi mphamvu mukamachita masewera olimbitsa thupi.
• Nthawi yomweyo, caffeine imakuthandizani kukhala atcheru komanso opatsidwa mphamvu poletsa puloteni yotchedwa adenosine kuti isamange zolumikizira muubongo wanu zomwe zimakupangitsani kugona. Izi zitha kukulimbikitsani kuti muyambe kulimbitsa thupi ndikupitilizabe.
• Creatine watsimikizira ergogenic ubwino - izi zikutanthauza kuti ndizowonjezera (komanso zotetezeka!) Caffeine ili ndi phindu lakuzindikira, chifukwa ndi mankhwala osokoneza bongo omwe amalimbikitsa dongosolo lanu lamanjenje. Kuphatikiza kwa ziwirizi kungakupangitseni kuti mumveke bwino m'thupi ndi m'maganizo.

Kuipa

• Mphamvu ya diuretic ya caffeine wambiri imatha kukuperekani madzi m'thupi. Kukhala wopanda madzi m'thupi kumatha kukupangitsani kukhala kovuta kupitiliza kulimbitsa thupi kwanu ndikupanga minofu mukamapanga cholengedwa.
• Zachilengedwe zonse ndi caffeine zimatha kuyambitsa vuto lakugaya chakudya. Caffeine makamaka imatha kukulitsa matumbo chifukwa cha minofu yam'mimba yomwe imalimbikitsidwa ndi kumwa khofi.
• Zolengedwa ndi caffeine kuphatikiza zingasokoneze kugona kwanu. Pomwe opanga amati, caffeine ndi, makamaka ngati mumamwa maola ochepera 6 musanagone.

Kodi ndi njira ziti zabwino posakaniza chilengedwe ndi khofi?

Nazi njira zina zabwino zogwiritsa ntchito khofi wopanga:

• Khalani hydrated. Ngati mukuchita masewera olimbitsa thupi komanso kumwa khofi wambiri (300 mg kapena kuposa patsiku), lingalirani zakumwa madzi ambiri. Funsani dokotala kuti madzi ndi abwino bwanji pathanzi lanu.
• Chepetsani kudya kwa caffeine. Kuchuluka kwake kumasiyanasiyana kwa munthu aliyense, koma muyenera kuyesetsa kuti musakhale ndi zoposa 400 mg ya caffeine patsiku.
• Musamwe caffeine maola 6 kapena osachepera musanagone. Mukamamwa khofi pafupi ndi nthawi yogona, ndipamene zimakupangitsani kuti mukhale maso usiku. Chepetsani kumwa mowa wa khofi (ndipo ngati kuli kotheka, kulimbitsa thupi kwanu) m'mawa kapena masana.
• Pitani ku decaf. Khofi wopanda khofi amakhala ndi tiyi kapena tiyi teni kapena tokha monga kapu ya khofi. Izi zikutanthauza kuti ndizochepa kwambiri kuti zikusowetsani madzi m'thupi ndipo koposa momwe zingakukonderereni usiku ngati muli nazo masana.

Kodi ndi zophatikiza ziti zopindulitsa kwambiri?

Nazi zina zophatikiza zopanga (mu magalamu) zomwe mungayesere:

• 5 g wopanga
• 50 g mapuloteni
• 47 g chakudya

Kuphatikizaku kumawonjezera kusungidwa kwa thupi lanu ndi cholengedwa mpaka.

• 10 g wopanga
• 75 g dextrose
• 2 g taurine

Kasakanizidwe kameneka, pamodzi ndi mavitamini ndi michere yambiri, itha kuthandizira kukulitsa minofu ndikuwongoleredwa ndi majini anu, kuphatikizapo kukonza kwama cell.

• 2 g tiyi kapena khofi, taurine, ndi glucuronolactone
• 8 ga L-leucine, L-valine, L-arginine, L-glutamine
• 5 g di-creatine citrate
• 2.5 g β-alanine

Kuphatikiza kwamphamvu kumeneku, kuyikidwa pamodzi mamililita 500 amadzi, kuti athandize anthu kuchita masewera olimbitsa thupi ndikukhala otalikirapo, komanso kuti azimva kutopa pambuyo pothamanga.

Kutenga

Lankhulani ndi dokotala musanawonjezere mankhwala kapena caffeine pazakudya zanu, kapena kuti musinthe kwambiri mlingo. Izi ndizowona makamaka ngati mukuwonjezera onse nthawi imodzi, kapena kusintha masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi.

Mukamwedwa pang'ono komanso mukudziwa momwe zimakukhudzirani, creatine ndi caffeine yolumikizidwa limodzi siziyenera kukhala ndi zovuta zilizonse mthupi lanu kapena zoyipa zanu zolimbitsa thupi. M'malo mwake, awiriwa amatha kuthandizana bwino.

Koma palidi chinthu chabwino kwambiri chokhala ndi zinthu zonse ziwiri. Osadzichulukitsa nokha pa cholengedwa kapena caffeine ngati mukukonzekera kugwira ntchito pafupipafupi, kumanga minofu, kapena kukhalabe ndi nthawi yogona.