Ukuthatha i-caffeine kuthuthukisa ukusebenza koqeqesho

-Delile

• Izinzuzo ze-caffeine yokuqeqeshwa
• Ingabe i-caffeine ingcono ngaphambi noma ngemuva kokuqeqeshwa?
• Inani elinconyiwe le-caffeine
• Ubani okungafanele adle i-caffeine

Ukuthatha i-caffeine ngaphambi kokuqeqeshwa kuthuthukisa ukusebenza ngoba kunomphumela oshukumisayo ebuchosheni, kukhulisa ukuzimisela nokuzinikela ekuqeqesheni. Ngaphezu kwalokho, kwandisa amandla emisipha nokushisa kwamafutha, futhi kunciphisa ukukhathala kwangemva kokuzivocavoca, okuwumuzwa wokukhathala nokukhathala kwemisipha ngemuva kokuzivocavoca umzimba.

Ngakho-ke, i-caffeine iyasiza ekuqeqesheni i-aerobic kanye ne-anaerobic, ngaphezu kokuletha izinzuzo futhi lapho idliwe ngemuva kokuqeqeshwa, njengoba ikwazi ukuhambisa ukuhanjiswa kweglucose kusuka egazini kuye emisipheni, okusiza ekululameni kwemisipha.

Inani eliphakeme elinconyiwe lalesi sengezo cishe liyi-6 mg ngekhilogremu yesisindo, elingana cishe no-400 mg noma izinkomishi ezi-4 zekhofi eqinile. Ukusetshenziswa kwayo kufanele kwenziwe ngokulinganisela, ngoba kungadala ukulutheka neminye imiphumela emibi, njengokucasuka nokuqwasha.

Izinzuzo ze-caffeine yokuqeqeshwa

Izinzuzo zokuphuza ikhofi ngaphambi kokuqeqeshwa yilezi:

• Kuthuthukisa ukunakwa nokugxilangoba isebenza njengesikhuthazi sobuchopho;
• Kwandisa ubugagu nokuziphatha, ekunciphiseni umuzwa wokukhathala;
• Kwandisa amandla, ukusikwa kwemisipha nokumelana;
• Kuthuthukisa ukuphefumula, yokuvuselela ukuvuleka kwomoya;
• Kusiza ukushiswa kwamafutha emisipheni;
• Ukwehla kwesisindongoba inomphumela we-thermogenic, osheshisa imetabolism nokushiswa kwamafutha, ngaphezu kokwehla kwesifiso sokudla.

Umphumela wokwandisa ukushiswa kwamafutha ekhofi uthanda ukwehla kwesisindo nokwanda kwesisindo somzimba, kanye nokwenza ngcono umuzwa wokukhathala emisipheni ngemuva kokuzivocavoca umzimba.

Ingabe i-caffeine ingcono ngaphambi noma ngemuva kokuqeqeshwa?

I-caffeine kufanele isetshenziswe kahle ngaphambi kokuzivocavoca umzimba ukuze ithuthukise ukusebenza komzimba phakathi kokuzivocavoca umzimba kanye ne-hypertrophy. Njengoba imuncwa ngokushesha ngumgudu wamathumbu futhi ifinyelela inani eliphakeme lokuhlushwa egazini cishe imizuzu eyi-15 kuye kwengama-45, okuhle ukuthi iphuzwa cishe imizuzu engama-30 kuya ehoreni elilodwa ngaphambi kokuqeqeshwa.

Kodwa-ke, ingangena futhi emini, njengoba isenzo sayo sisuka emahoreni ama-3 kuye kwayi-8 emzimbeni, sifinyelela kumiphumela efinyelela emahoreni ayi-12, ehluka ngokuya ngefomula yokwethula.

Emuva kokuzivocavoca, i-caffeine ingasetshenziswa ngabasubathi abafuna ukuthola isisindo semisipha, ngoba iyasiza ukuhambisa ushukela emisipheni nasekululameni kwemisipha kokuzivocavoca okulandelayo, kepha kufanele kukhulunywe nesazi sokudla ukuze sihlole ukuthi ngabe lokhu inketho inenzuzo enkulu kunokusebenzisa kwangaphambi kokuzivocavoca esimweni ngasinye.

Inani elinconyiwe le-caffeine

Inani eliphakanyisiwe le-caffeine lokusebenza kangcono ngesikhathi sokuqeqeshwa liyi-2 kuya ku-6 mg ngekhilogremu yesisindo, kepha ukusetshenziswa kwayo kufanele kuqale ngamanani aphansi futhi kukhuphuke kancane kancane, ngokusho kokubekezelelana komuntu ngamunye.

Umthamo omkhulu womuntu ongu-70 kg, ngokwesibonelo, ulingana no-420 mg noma u-4-5 wamakhofi athosiwe, futhi ukweqa leli thosi kuyingozi, ngoba kungadala imiphumela emibi kakhulu, njengokuxokozela, ukushaya ngamandla isiyezi. Funda kabanzi kukhofi neziphuzo ezine-caffeine kungadala ukweqisa.

I-caffeine ikhona nakokunye ukudla, njengeziphuzo ezibandayo noshokoledi. Bheka ithebula elingezansi ukuthola inani le-caffeine kokunye ukudla:

I-caffeine nayo ingadliwa ngendlela yokwengeza, njengamaphilisi noma ngesimo se-caffeine engenamanzi, noma i-methylxanthine, okuyifomu layo le-powder elihlanziwe, eligxile kakhulu futhi elingaba nemiphumela enamandla kakhulu. Lezi zithasiselo zingathengwa ezitolo zemithi noma kwimikhiqizo yezemidlalo. Bona ukuthi ungathenga kuphi nokuthi ungawasebenzisa kanjani amaphilisi we-caffeine.

Ngaphezu kwe-caffeine, iziphuzo zamandla ezenziwe ekhaya nazo ziyindlela enhle yokwenza ngcono ukusebenza koqeqesho, zikunike amandla amaningi wokuziqeqesha. Bona ukuthi ungasilungisa kanjani isiphuzo samandla esimnandi noju nolamula ukuze uphuze ngesikhathi sokuzivocavoca kwakho, ubuke le vidiyo kusuka kusazi sethu sokudla:

Ubani okungafanele adle i-caffeine

Ukusetshenziswa kwe-caffeine noma ikhofi ngokweqile akunconyelwe izingane, abesifazane abakhulelwe, abesifazane abancelisa ibele, kanye nabantu abane-high blood pressure, i-arrhythmia, isifo senhliziyo noma izilonda zesisu.

Kumele futhi kugwenywe ngabantu abahlushwa ukuqwasha, ukukhathazeka, i-migraine, i-tinnitus ne-labyrinthitis, ngoba kungenza izimpawu zibe zimbi kakhulu.

Ngaphezu kwalokho, abantu abasebenzisa i-MAOI anti-depressants, njengePhenelzine, Pargyline, Seleginine neTranylcypromine, ngokwesibonelo, kufanele bagweme imithamo ephezulu ye-caffeine, ngoba kungahle kube nokuhlangana kwemiphumela edala umfutho wegazi ophakeme kanye nokushaya kwenhliziyo okusheshayo.