I-Caffeine Ithuthukisa Kanjani Ukuzivocavoca Ukusebenza

-Delile

• Isebenza kanjani iCaffeine
• Ukusebenza kwe-Caffeine nokukhuthazela
• Ukuzivocavoca Nge-Caffeine Nokuqina Okuphezulu
• Ukuzivocavoca Kwe-Caffeine Namandla
• I-Caffeine nokulahleka kwamafutha
• Ungayengeza kanjani ngeCaffeine
• Imiphumela emibi yeCaffeine
• I-caffeine iyasebenza kakhulu

I-caffeine yinto enamandla engathuthukisa ukusebenza ngokomzimba nangokwengqondo.

Umthamo owodwa ungathuthukisa kakhulu ukusebenza kokuvivinya umzimba, ukugxila nokushisa amafutha (,,,).

Amasosha Akhethekile ase-US aze ayisebenzisele ukuthuthukisa ukusebenza nokuqwashisa.

I-caffeine itholakala ekudleni naseziphuzweni eziningi, futhi abantu abangaphezu kwama-90% base-US bayidla njalo ().

Lo mbhalo uchaza izinzuzo ze-caffeine ngokuzivocavoca umzimba.

Isebenza kanjani iCaffeine

I-caffeine ingena ngokushesha egazini, futhi amazinga egazi aphakama ngemuva kwemizuzu engu-90-100. Izinga le-caffeine lihlala liphezulu amahora angama-3-4, bese liqala ukwehla (,).

Ngokungafani nezinto eziningi nezengezo, i-caffeine ingathinta amaseli kuwo wonke umzimba, kufaka phakathi amaseli emisipha nobuchopho ().

Ngalesi sizathu, imiphumela ye-caffeine emzimbeni ihluke kakhulu. Lokhu kufaka phakathi:

• Uhlelo lwezinzwa: I-caffeine ivula izindawo zobuchopho kanye nohlelo lwezinzwa ukuthuthukisa ukugxila namandla, ngenkathi kunciphisa ukukhathala (,).
• AmaHormoni: I-Epinephrine (adrenaline) yihomoni ebhekele impendulo "yokulwa noma indiza", engakhuphula ukusebenza ().
• Ukushiswa kwamafutha: I-caffeine ingakhuphula amandla omzimba okushisa amafutha nge-lipolysis, noma ukuwohloka kwamafutha kumaseli amafutha ().
• Ama-Endorphins: Ama-end-endorphin angakhuphula imizwa yokuphila kahle, futhi akunikeze ukuzivocavoca “okuphezulu” okuvame ukuhlangabezana nabantu ngemuva kokuzivocavoca (,).
• Imisipha: I-caffeine ingathinta i-motor cortex, okuyingxenye yobuchopho ekhombisa ukwenziwa kwemisipha ().
• Ukushisa komzimba: I-caffeine ikhonjisiwe ukuthi ikhulisa i-thermogenesis, noma ukukhiqizwa kokushisa, okusiza ukuthi ushise ama-calories amaningi ().
• IGlycogen: I-caffeine ingase futhi ivikele izitolo ze-carb muscle, ikakhulukazi ngenxa yokwanda kwamafutha. Lokhu kungathuthukisa ukusebenza kokukhuthazela ().

I-caffeine igcina iphukile esibindini ().

I-caffeine ingadlula kalula emzimbeni wonke. Inemiphumela ehlukahlukene kumahomoni akho, imisipha nobuchopho.

Ukusebenza kwe-Caffeine nokukhuthazela

I-caffeine iyisengezo sabasubathi abaningi.

Ngenxa yemiphumela yayo emihle ekusebenzeni kokuzivocavoca, ezinye izinhlangano - njenge-NCAA - seziqale nokuyivimba ngemithamo ephezulu.

Ucwaningo oluthile luthole ukuthi i-9.8 mg / lb (4.45 mg / kg, noma cishe i-400 mg isamba) se-caffeine inyuse ukukhuthazela kubasubathi.

Bakwazile ukumboza amamayela ayi-1.3-2 (2-3.2 km) ngaphezu kweqembu le-placebo ().

Ocwaningweni lwabagibeli bamabhayisikili, i-caffeine ikhonjiswe ukuthi ingcono kune-carbs noma amanzi. Kukhuphule umthwalo womsebenzi ngo-7.4%, uma kuqhathaniswa no-5.2% eqenjini le-carb ().

Ucwaningo olulodwa luhlanganise i-caffeine ne-carbs, okwenze ngcono ukusebenza ngo-9% uma kuqhathaniswa namanzi kuphela, kanye no-4.6% uma kuqhathaniswa ne-carbs kuphela ().

Olunye ucwaningo luye lwahlola ikhofi, ngenxa yamazinga alo aphezulu e-caffeine.

Ekugijimeni kwamamitha ayi-1 500, abaphuza ikhofi abajwayelekile babeshesha ngamasekhondi angu-4.2 kunalabo abaphuza isigaxa. Olunye ucwaningo luthole ukuthi ikhofi lisize ukunciphisa umbono womzamo, livumela abasubathi ukuthi basebenze kanzima (,).

I-caffeine nekhofi kukhonjisiwe ukuthi kubangele ukuthuthuka okukhulu ekusebenzeni kwabasubathi abakhuthazelayo.

Ukuzivocavoca Nge-Caffeine Nokuqina Okuphezulu

Ubufakazi ngemiphumela ye-caffeine ekusebenziseni ngamandla okuxubile buhlanganisiwe.

I-caffeine inezinzuzo ezihlaba umxhwele zabasubathi abaqeqeshiwe, kepha ibonakala inezinzuzo ezimbalwa zabaqalayo noma kulabo abangaqeqeshiwe.

Izifundo ezimbili zamadoda asebenza ngokuzilibazisa enza ama-sprints amabhayisikili azitholanga mehluko phakathi kwemiphumela ye-caffeine namanzi (,).

Kodwa-ke, kubasubathi abancintisanayo, isithuthuthu sebhayisikili esifanayo sixhumanisa i-caffeine nokuthuthuka okukhulu kwamandla ().

Olunye ucwaningo lubheke imiphumela ye-caffeine kwababhukudi abaqeqeshiwe nabangaqeqeshiwe. Nakulokhu, kube nokuthuthuka okuhle eqenjini eliqeqeshiwe, kepha azikho izinzuzo ezabonwa kwababhukudi abangaqeqeshiwe ().

Kwezemidlalo yeqembu, izengezo ze-caffeine zithuthukise ukunemba okudlulayo kumbhoxo, ukusebenza kwamamitha angu-500 wokugwedla nezikhathi zebhola lezinyawo (,,).

Ngemidlalo enamandla kakhulu njengokuhamba ngebhayisikili noma ukubhukuda, i-caffeine ingazuzisa abasubathi abaqeqeshiwe kepha hhayi abantu abangaqeqeshiwe.

Ukuzivocavoca Kwe-Caffeine Namandla

Ucwaningo lusavela ekusetshenzisweni kwe-caffeine emandleni noma emisebenzini esekelwa ngamandla.

Yize ucwaningo oluningi luthole umphumela omuhle, ubufakazi abuqiniseki ().

Olunye ucwaningo luthole ukuthi i-caffeine inethonya elihle ekucindezelweni kwebhentshi, kepha akunamthelela emandleni omzimba aphansi noma kugijinywa kwamabhayisikili (,).

Ukuqhathaniswa kwezifundo ezingama-27 kutholakale ukuthi i-caffeine ingathuthukisa amandla emisipha yomlenze kuze kufike ku-7%, kepha ayinayo imiphumela emaqenjini amancane emisipha ().

I-caffeine ingabuye ithuthukise ukukhuthazela kwemisipha, kufaka phakathi inani lokuphindaphinda okwenziwe ngesisindo esithile ().

Kukonke, ucwaningo lwamanje lukhombisa ukuthi i-caffeine ingahlinzeka ngezinzuzo eziningi zemisebenzi esekwe emandleni esebenzisa amaqembu amakhulu emisipha, ukuphindaphinda noma amasekethe.

Ukuze uthole amandla noma izivivinyo ezenzelwe amandla, ucwaningo ngemiphumela ye-caffeine luhle kakhulu, kepha lusahlanganiswa.

I-Caffeine nokulahleka kwamafutha

I-caffeine iyisithako esivamile kwizithako zokuncipha kwesisindo.

Ucwaningo lwakuqala lukhombisile ukuthi ukuthatha i-caffeine ngaphambi kokuvivinya umzimba kukhulisa ukukhishwa kwamafutha agciniwe ngama-30% ().

Olunye ucwaningo luthole ukuthi izithako ze-caffeine zikhuphule kakhulu ukukhishwa kwamafutha agciniwe ngaphambi kokuphela kokuzivocavoca ().

I-caffeine nayo ingakhuphula inani lamafutha owashisayo ngesikhathi sokuzivocavoca umzimba. Kwandisa ukukhiqizwa kokushisa ne-epinephrine, esiza ukushisa ama-calories amaningi namafutha (,).

Kodwa-ke, okwamanje abukho ubufakazi bokuthi i-caffeine ithuthukisa ukuncipha komzimba esikhathini eside ekusebenziseni abantu.

Imininingwane eminingi lapha: Ngabe Ikhofi Lingayandisa Yini I-Metabolism Yakho futhi Likusize Ushise Amafutha?

I-caffeine ingasiza ukukhulula amanoni agciniwe kumaseli anamafutha, ikakhulukazi ngaphambi nasekupheleni kokuzivocavoca. Kungakusiza futhi ukuthi ushise ama-calories amaningi.

Ungayengeza kanjani ngeCaffeine

Kunezinto eziningana okufanele uzigcine engqondweni lapho ungeza nge-caffeine.

Uma udla ikhofi, iziphuzo zamandla, isoda noma ushokoledi omnyama, ungahle uthole izinzuzo ezingatheni ezivela kwizithasiselo. Lokhu kungenxa yokuthi umzimba wakho uhlakulele ukubekezelela i-caffeine ().

I-caffeine anhydrous ibonakala inezinzuzo eziningi ekusebenzeni kokuzivocavoca umzimba, kepha ikhofi liyindlela enhle futhi. Ikhofi futhi lihlinzeka ngama-antioxidants nezinzuzo ezahlukahlukene zezempilo ().

Umthamo uvame ukususelwa esisindweni somzimba, usethwe cishe ngo-1.4-2.7 mg nge-lb yesisindo somzimba ngamunye (3-6 mg ngekg). Lokhu cishe 200-400 mg kubantu abaningi, yize ezinye izifundo zisebenzisa kuze kufike ku-600-900 mg ().

Qala phansi, ngo-150-200 mg, ukuhlola ukubekezela kwakho. Bese ukwandisa umthamo uye ku-400 noma ngisho naku-600 mg, ukuze ugcine inzuzo yokusebenza.

Uma ufisa ukusebenzisa i-caffeine ekusebenzeni kwezemidlalo, kufanele futhi uyilondolozele imicimbi noma izinhlanga ezibalulekile, ukuze ugcine ukuzwela emiphumeleni yayo.

Ukuze usebenze kahle, thatha cishe imizuzu engama-60 ngaphambi komjaho noma umcimbi. Kodwa-ke, qiniseka ukuthi uhlola le protocol kuqala uma ungakujwayele ukuthatha i-caffeine.

Ukuthatha ama-200-400 mg we-caffeine anhydrous, imizuzu engama-60 ngaphambi komjaho noma umcimbi, kungasiza ukukhulisa izinzuzo zokusebenza.

Imiphumela emibi yeCaffeine

Ngomthamo onengqondo, i-caffeine inganikeza izinzuzo eziningi ngemiphumela emibi embalwa. Noma kunjalo, kungahle kungafaneleki kwabanye abantu.

Nayi eminye imiphumela emibi ejwayelekile ye-caffeine eningi kakhulu:

• Ukunyuka kwenhliziyo.
• Ukukhathazeka.
• Isiyezi.
• Ukuphazamiseka kokulala noma ukulala.
• Ukuthukuthela.
• Ukuthuthumela.
• Ukungakhululeki esiswini.

Ukweqiwa okuphezulu kwe-600 mg kukhonjisiwe ukukhulisa ukuthuthumela nokungahlaliseki, ikakhulukazi kubantu abangajwayele ukwenza i-caffeine.

Abantu abajwayele ukukhathazeka nabo bangafuna ukugwema imithamo ephezulu ().

Ngokwengeziwe, i-caffeine ayinconywa kubantu abathatha imishanguzo ethile, kanye nalabo abanesimo senhliziyo noma umfutho wegazi ophakeme ().

Ukugcina isikhathi nakho kungabalulekile, njengoba i-caffeine yasebusuku kakhulu noma kusihlwa ingaphazamisa ukulala. Zama ukugwema ukudla i-caffeine ngemuva kuka-4 noma u-5 ntambama.

Ekugcineni, ungagula, noma ngisho nokufa, uma ubungadlula ngokweqile nge-caffeine ephezulu kakhulu. Musa ukudida ama-milligram ngamagremu.

I-caffeine iyisengezo esiphephe kahle kumithamo enconyiwe. Ingahlinzeka ngemiphumela emibi kwabanye abantu, futhi akufanele isetshenziswe uma unesimo senhliziyo noma umfutho wegazi ophakeme.

I-caffeine iyasebenza kakhulu

I-caffeine ingenye yezithako zokuzivocavoca eziphumelela kakhulu ezitholakalayo. Kubuye kushibhile futhi kuphephe ukusetshenziswa.

Ucwaningo lukhombisile ukuthi i-caffeine ingazuzisa ukusebenza kokukhuthazela, ukuvivinya umzimba ngamandla nemidlalo yamandla. Kodwa-ke, kubonakala kuzuzisa kakhulu abasubathi abaqeqeshiwe.

Umthamo onconywayo uyehluka ngesisindo somzimba, kepha uvamise ukuba cishe u-200-400 mg, uthathwe imizuzu engama-30-60 ngaphambi kokujima.

Izithako ze-caffeine anhydrous zibonakala zinenzuzo enkulu, kepha ikhofi elijwayelekile nalo liyindlela enhle.