Ukuthatha icaffeine kuphucula ukusebenza koqeqesho
Umxholo
- Izibonelelo zecaffeine yoqeqesho
- Ngaba icaffeine ingcono ngaphambi okanye emva koqeqesho?
- Kucetyiswa inani lecaffeine
- Ngubani ongafanele ayidle icaffeine
Ukuthatha icaffeine ngaphambi koqeqesho kuphucula ukusebenza kuba kunesiphumo esikhuthazayo kwingqondo, kusonyusa ukuvuma kunye nokuzinikezela ekuqeqesheni. Ukongeza, yonyusa amandla emisipha kunye nokutsha kwamafutha, kwaye inciphise ukukhathala emva kokuzilolonga, yimvakalelo yokudinwa kunye nokudinwa kwezihlunu emva kokusebenza komzimba.
Ke, icaffeine inceda kuzo zombini uqeqesho lwe-aerobic kunye ne-anaerobic, ukongeza ekuziseni izibonelelo xa zisetyenziswa emva koqeqesho, njengoko iququzelela ukuhanjiswa kweswekile egazini iye kwiimisipha, enceda ekubuyiseni izihlunu.
Elona xabiso liphezulu lokucetyiswa kwesi songezelelo malunga ne-6 mg ngekhilogram yobunzima, elingana ne-400 mg okanye iikomityi ezine zekofu eyomeleleyo. Ukusetyenziswa kwayo kufuneka kwenziwe ngokumodareyitha, njengoko kunokubangela ukuba likhoboka kunye nezinye iziphumo ebezingalindelekanga, ezinjengokucaphuka nokungalali.
Izibonelelo zecaffeine yoqeqesho
Izibonelelo zokusela ikofu ngaphambi koqeqesho zezi:
- Iphucula ingqwalaselo kunye noxinzelelokuba isebenza njengokuvuselela ingqondo;
- Kwandisa ubugorha kunye nesimo sengqondo, ukunciphisa imvakalelo yokudinwa;
- Yandisa amandla, ukusikwa kwemisipha kunye nokuxhathisa;
- Iphucula ukuphefumla, yokukhuthaza ukwanda kwendlela yomoya;
- Kuququzelela ukutshiswa kwamafutha kwizihlunu;
- Ukuhla ukusindakuba inefuthe le-thermogenic, elikhawulezisa imetabolism kunye nokutsha kwamafutha, ukongeza ekunciphiseni ukutya.
Iziphumo zokunyusa ukutshiswa kwekofu kukuthanda ukunciphisa umzimba kunye nokwanda kobunzima bemisipha, kunye nokuphucula imvakalelo yokudinwa kwimisipha emva kokusebenza komzimba.
Ngaba icaffeine ingcono ngaphambi okanye emva koqeqesho?
I-caffeine kufuneka isetyenziswe ngokufanelekileyo ngaphambi kokuzilolonga ukuphucula ukusebenza komzimba ngexesha lokuzilolonga umzimba kunye ne-hypertrophy. Njengoko ifunxwa ngokukhawuleza yipheshana lesisu kwaye ifikelela kwinqanaba lokuxinana egazini malunga nemizuzu eli-15 ukuya kwengama-45, eyona nto ifanelekileyo kukuba ityiwe malunga nemizuzu engama-30 ukuya kwiyure enye ngaphambi koqeqesho.
Nangona kunjalo, inokuthi ingeniswe emini, njengoko isenzo sayo sithatha ukusuka kwi-3 ukuya kwiiyure ze-8 emzimbeni, ukufikelela kwiziphumo ukuya kuthi ga kwiiyure ze-12, ezahluka ngokwendlela yokubonisa.
Kwi-post-workout, i-caffeine ingasetyenziselwa iimbaleki ezifuna ukufumana ubunzima bemisipha, njengoko inceda ukuhambisa iswekile kwimisipha kunye nokubuyiselwa kwemisipha kuloluko hlobo olulandelayo, kodwa kufanelekile ukuba kuthethwe nesazi malunga nesondlo ukuvavanya ukuba ukhetho lulunge ngakumbi kunokusetyenziswa kwangaphambili komsebenzi kwimeko nganye.
Kucetyiswa inani lecaffeine
Inani elinconywayo le-caffeine lokusebenza ngcono ngexesha loqeqesho yi-2 ukuya kwi-6 mg ngekhilogram yesisindo, kodwa ukusetyenziswa kwayo kufuneka kuqale ngeedosi ezisezantsi kwaye kunyuke ngokuthe ngcembe, ngokunyamezelana komntu ngamnye.
Elona thamo liphezulu lomntu ongama-70 kg, umzekelo, lilingana ne-420 mg okanye i-4-5 yeekofu ezosiweyo, kwaye ukudlula eli dosi kuyingozi, njengoko kunokubangela iziphumo ebezingalindelekanga ezimandundu, njengokuphazamiseka, ukubetha kunye nesiyezi. Funda ngakumbi kwikofu kunye neziselo ezine-caffeine kunokubangela ukuba ugqithise.
I-caffeine ikwakhona nakwezinye izinto zokutya, ezinje ngeziselo ezihlwahlwazayo kunye neetshokholethi. Jonga le theyibhile ingezantsi malunga nesixa se-caffeine kukunye ukutya:
| Imveliso | Inani leCaffeine (mg) |
| Ikofu eyosiweyo (150 ml) | 85 |
| Ikofu yangoko nangoko (150 ml) | 60 |
| Ikofu engenamanzi (150 ml) | 3 |
| Iti eyenziwe ngamagqabi (150 ml) | 30 |
| Iti yangoko (150 ml) | 20 |
| Itshokholethi yobisi (29 g) | 6 |
| Itshokholethi emnyama (29 g) | 20 |
| Itshokholethi (180 ml) | 4 |
| Iziselo ezihlwahlwazayo zeCola (180 ml) | 18 |
I-Caffeine inokuphinda isetyenziswe ngohlobo lwezongezelelo, ezinje ngee-capsules okanye ngohlobo lwe-caffeine engenamanzi, okanye i-methylxanthine, eyifomu yomgubo ocociweyo, egxile kakhulu kwaye inokuba neziphumo ezinamandla. Ezi zongezelelo zingathengwa kwiivenkile ezithengisa iziyobisi okanye kwimidlalo. Jonga apho ungathenga khona kunye nendlela yokusebenzisa iifomsile ze-caffeine.
Ukongeza kwi-caffeine, iziselo zamandla ezenziwe ekhaya zilukhetho olukhulu ekuphuculeni ukusebenza koqeqesho, zikunika amandla ngakumbi okuziqeqesha. Jonga indlela yokulungisa isiselo samandla esimnandi kunye nobusi kunye nemon ukusela ngexesha lokuzilolonga kwakho, ubukele le vidiyo kwisondlo sethu:
Ngubani ongafanele ayidle icaffeine
Ukusetyenziswa kwecaffeine okanye ikofu ekugqithileyo akukhuthazwa kubantwana, abasetyhini abakhulelweyo, abasetyhini abancancisayo, kunye nabantu abanexinzelelo oluphezulu lwegazi, arrhythmia, isifo sentliziyo okanye izilonda zesisu.
Kufuneka kwakhona kugwenywe ngabantu abaphethwe kukungalali, unxunguphalo, migraine, i-tinnitus kunye ne-labyrinthitis, njengoko inokwenza iimpawu zibe mandundu.
Ukongeza, abantu abasebenzisa i-MAOI anti-depressants, efana nePhenelzine, Pargyline, Seleginine kunye neTranylcypromine, umzekelo, kufuneka banqande iidosi eziphezulu zecaffeine, njengoko kunokubakho umbutho weziphumo ezibangela uxinzelelo lwegazi kunye nokubetha kwentliziyo okukhawulezayo.
Isabelo
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