Leliphi elona xesha lilungileyo lokusela ikofu?

Umxholo

• ICortisol kunye nekofu
• Ikofu inokunyusa ukusebenza komthambo
• Ixhala kunye neengxaki zokulala
• Yimalini ikofu ekhuselekileyo?
• Umgca wezantsi

Ikofu yenye yezona ziselo zidumileyo ehlabathini. Iqulethe into evuselelayo eyaziwayo ebizwa ngokuba yiCaffeine.

Abantu abaninzi bafikelela kwindebe yesi siselo sine-caffeine ngoko nangoko emva kokunyuka, ngelixa abanye bakholelwa ukuba kuluncedo ngakumbi ukubambelela kwiiyure ezimbalwa.

Eli nqaku lichaza ukuba leliphi elona xesha lokusela ikofu kukunyusa izibonelelo zayo kunye nokunciphisa iziphumo ebezingalindelekanga.

ICortisol kunye nekofu

Abantu abaninzi bayonwabela ikomityi - okanye ezintathu - zekofu xa inyuka okanye kungekudala emva koko.

Nangona kunjalo, kucingelwa ukuba ukusela ikofu kwakamsinyane nje emva kokunyuka kunciphisa iimpembelelo zayo ezikhuthazayo, njengoko i-hormone yakho yoxinzelelo lwe-cortisol ikwinqanaba eliphezulu ngeli xesha.

ICortisol yincindi yedlala enokuthi yenze ukuba uqaphele kwaye kugxilwe. Ikwalawula kwakhona imetabolism yakho, impendulo yomzimba, kunye noxinzelelo lwegazi ().

Ihomoni ilandela isingqisho esikhethekileyo kumjikelo wakho wokulala, kunye namanqanaba aphezulu aphakama kwimizuzu engama-30 ukuya kwengama-45 emva kokunyuka kwaye ethe chu ngokuthe chu kulo lonke usuku ().

Oko kwathethi, kucetyisiwe ukuba elona xesha lilungileyo lokusela ikofu kukuphakathi kwentsasa xa inqanaba lakho le-cortisol lisezantsi.

Uninzi lwabantu oluvuka malunga ne-6: 30 kusasa, ngeli xesha liphakathi kwe-9: 30 kunye ne-11: 30 kusasa.

Ngelixa kunokubakho inyani yoku, akukho zifundo ukuza kuthi ga ngoku eziye zabona naziphi na iziphumo ezomeleleyo zokulibazisa ikofu yakho yasekuseni, xa kuthelekiswa nokusela kwangoko xa usenyuka.

Esinye isizathu sokuba kucetyiswe ukuba kufuneka ulibazise ikofu yakho yasekuseni kukuba icaffeine evela kwikofu inokunyusa amanqanaba e-cortisol.

Ukusela ikofu xa inqanaba lecortisol liphezulu linokunyusa amanqanaba ale hormone. Amanqanaba aphakamileyo e-cortisol ngaphezulu kwamaxesha amade anokuphazamisa amajoni akho omzimba, abangele iingxaki zempilo ().

Okwangoku, akukabikho zifundo zexesha elide malunga nefuthe le-cortisol ephezulu kukusela ikofu.

Ngaphaya koko, ukonyusa i-caffeine eyonyuswe kwi-cortisol ihlala incitshiswa kubantu abadla rhoqo icaffeine ().

Oko kwathethi, akunakubakho monakalo ukuba ukhetha ukusela ikofu ekuvukeni kuneeyure ezininzi emva koko.

Kodwa ukuba uzimisele ukutshintsha ikofu yakho yasekuseni, unokufumanisa ukuba ukulibazisa ikofu yakho uthatha iiyure ezimbalwa kunokukunika amandla.

Elona xesha lilungileyo lokusela ikofu kucingelwa ukuba yeye-9: 30–11: 30 kusasa xa inqanaba labantu abaninzi le-cortisol lisezantsi. Nokuba oku kuyinyani, kuhlala kumiselwe. ICaffeine inokunyusa i-cortisol, kodwa iimpembelelo zexesha elide kwezempilo azaziwa.

Ikofu inokunyusa ukusebenza komthambo

Ikofu iyaziwa ngokwazi kwayo ukukhuthaza ukuphaphama nokwandisa ukuphaphama, kodwa isiselo esinamandla sisebenza ngokunyusa ukusebenza ngenxa yomxholo wecaffeine.

Ngapha koko, ikofu inokuba yeyona ndlela ibiza ixabiso eliphantsi yokufumana ii-caffeine-supplements ezifana ne-pre-workout powders.

Izifundo ezininzi zibonise ukuba icaffeine inokulibazisa ukudinwa kwaye iphucule amandla emisipha kunye namandla (,).

Ngelixa kungenakwenza mahluko ubalulekileyo ukuba ukhetha ukonwabela ikofu yakho xa unyuka okanye iiyure ezininzi emva koko, iziphumo zecaffeine evela kwikofu ekusebenzeni kokuzivocavoca zixhomekeke kwixesha.

Ukuba ujonge ukwandisa iziphumo zekofu eziluncedo ekusebenziseni umthambo, kungcono ukusela isiselo imizuzu engama-30-60 ngaphambi kokuba uzilolonge okanye udlale umdlalo ().

Eli lixesha elithatha amanqanaba e-caffeine ukuya emzimbeni wakho ().

Umthamo osebenzayo wecaffeine yokuphucula ukusebenza komthambo yi-1.4-2.7.7 iphawundi (i-3-6 mg ngekg) yobunzima bomzimba ().

Kumntu oziikhilogram ezili-150 (68-kg), oku kulingana nama-200-400 mg wecaffeine, okanye iikomityi ezi-2-4 (475-950 ml) zekofu ().

Ukusebenza kokuzilolonga ngecaffeine yekofu kunokufumaneka kwisithuba semizuzu engama-30-60 ukusela isiselo.

Ixhala kunye neengxaki zokulala

I-caffeine kwikofu inokukhuthaza ukuvuka kunye nokunyusa ukusebenza komzimba, kodwa kunokubangela iingxaki ngokulala kunye nokuxhalaba kwabanye abantu.

Iziphumo ezikhuthazayo zecaffeine evela kwikofu yokugqibela kwiiyure ezi-3 ukuya kwezi-5, kwaye kuxhomekeke kwiyantlukwano nganye, malunga nesiqingatha se-caffeine iyonke oyisebenzisayo ihlala emzimbeni wakho emva kweeyure ezi-5 ().

Ukutya ikofu kufutshane kakhulu nexesha lokulala, njengokutya, kunokubangela iingxaki zokulala.

Ukuthintela ukuphazamiseka kwe-caffeine ekulaleni, kuyacetyiswa ukunqanda ukutya ikhafeyini ubuncinci beeyure ezingama-6 ngaphambi kokulala ().

Ukongeza kwiingxaki zokulala, icaffeine inokunyusa uxinzelelo kwabanye abantu ().

Ukuba unexhala, unokufumanisa ukuba ukusela ikofu kuyenza mandundu, kwimeko apho, unokufuna ukutya kancinci okanye uphephe isiselo ngokupheleleyo.

Unokuzama ukutshintshela kwiti eluhlaza, equlathe isinye kwisithathu seCaffeine kwikofu ().

Isiselo sikwabonelela nge-amino acid L-theanine, eneempawu zokuphumla kunye nokuzola ().

I-caffeine inokubangela iingxaki zokulala xa isetyenziswe kufutshane kakhulu nexesha lokulala. Isikhuthazi sinokunyusa uxinzelelo kwabanye abantu.

Yimalini ikofu ekhuselekileyo?

Abantu abasempilweni banokutya ukuya kuthi ga kwi-400 mg ye-caffeine mihla le-elingana neekomityi ezi-4 (950 mL) zekofu ().

Ingcebiso yabasetyhini abakhulelweyo nabancancisayo yi-300 mg ye-caffeine mihla le, kunye nophando olucebisa ukuba umda ophezulu okhuselekileyo ngowama-200 mg yonke imihla (,).

Ezi ngcebiso malunga nokutya okukhuselekileyo nge-caffeine kubandakanya icaffeine evela kuyo yonke imithombo.

Eminye imithombo eqhelekileyo yecaffeine ibandakanya iti, iziselo ezinxilisayo, iziselo zamandla, kunye netshokholethi emnyama.

Abantu abadala abasempilweni banokutya ukuya kuthi ga kwi-400 mg ye-caffeine ngosuku, ngelixa abafazi abakhulelweyo nabanyisayo banokuthi badle ngokukhuselekileyo ukuya kuthi ga kwi-300 mg ngosuku, uphando oluthile lubonisa ukuba i-200 mg ngumda okhuselekileyo.

Umgca wezantsi

Ikofu sisiselo esidumileyo nesonwabileyo kwihlabathi liphela.

Kucetyisiwe ukuba elona xesha lilungileyo lokusela ikofu kukuphakathi kwentsasa xa inqanaba lakho le-cortisol liphantsi, kodwa uphando kwesi sihloko alukho.

Ukutya ikofu kwimizuzu engama-30-60 phambi kokuba uzilolonge okanye umcimbi wezemidlalo unokunceda ukulibazisa ukudinwa kunye nokunyusa amandla omzimba kunye namandla.

Gcina ukhumbula ukuba iziphumo ezikhuthazayo zecaffeine zekofu zinokubangela iingxaki zokulala ukuba zisetyenziswe kufutshane kakhulu nexesha lokulala, kunye nokonyusa uxinzelelo kwabanye abantu.