I-Caffeine iphucula njani ukuSebenza koMthambo

Umxholo

• Isebenza njani iCaffeine
• Umsebenzi weCaffeine kunye nokunyamezela
• I-caffeine kunye nokuzivocavoca okuphezulu
• Caffeine kunye noKomelela koMthambo
• Caffeine kunye nelahleko yeFat
• Uncedisa njani ngeCaffeine
• Iziphumo ebezingalindelekanga zeCaffeine
• I-Caffeine iyasebenza kakhulu

I-caffeine yinto enamandla enokuphucula ukusebenza komzimba kunye nengqondo.

Idosi enye inokuphucula kakhulu ukusebenza komthambo, ukugxila kunye nokutsha kwamafutha (,,,).

Imikhosi ekhethekileyo yase-US ide iyisebenzise ukuphucula ukusebenza kunye nokwazisa.

I-caffeine ifumaneka kukutya nakwiziselo ezininzi, kwaye ngaphezulu kwama-90% yabantu base-US bayayitya rhoqo ().

Eli nqaku licacisa izibonelelo zecaffeine yokwenza umthambo.

Isebenza njani iCaffeine

ICaffeine ingena ngokukhawuleza kwigazi, kwaye amanqanaba egazi aphakama emva kwemizuzu engama-90-100. Amanqanaba e-caffeine ahlala ephezulu kwiiyure ezingama-3-4, emva koko aqale ukuhla (,).

Ngokungafaniyo nezinto ezininzi kunye nezongezo, icaffeine inokuchaphazela iiseli kuwo wonke umzimba, kubandakanya iiseli zemisipha kunye nengqondo ().

Ngesi sizathu, iimpembelelo ze-caffeine emzimbeni ziyahluka kakhulu. Oku kubandakanya:

• Inkqubo yemithambo-luvo: I-Caffeine ivula indawo zobuchopho kunye nenkqubo yovalo ukuphucula ukugxila namandla, ngelixa kunciphisa ukudinwa (,).
• IHormones: I-Epinephrine (adrenaline) yihomoni inoxanduva lokuphendula "ukulwa okanye ukubhabha", okunokunyusa ukusebenza ().
• Ukutshisa amafutha: I-caffeine inokunyusa amandla omzimba wokutshisa amanqatha nge-lipolysis, okanye ukonakala kwamafutha kwiiseli ezinamafutha ().
• Endorphins: I-β-endorphins inokunyusa iimvakalelo zempilo-ntle, kwaye ikunike umthambo "ophezulu" odla ngokufunyanwa ngabantu emva kokuzilolonga (,).
• Imisipha: I-caffeine inokuchaphazela i-motor cortex, eyinxalenye yengqondo ebonisa ukwenziwa kwezihlunu ().
• Ubushushu bomzimba: I-caffeine ibonakalisile ukonyusa i-thermogenesis, okanye imveliso yobushushu, ekunceda ukuba utshise iikhalori ezingaphezulu ().
• IGlycogen: I-Caffeine inokulondoloza iivenkile ze-carb, ikakhulu ngenxa yokutsha kwamafutha. Oku kunokuphucula ukusebenza konyamezelo ().

I-caffeine ekugqibeleni iyaqhekeka esibindini ().

I-caffeine inokudlula ngokulula emzimbeni wonke. Ineziphumo ezahlukeneyo kwihomoni yakho, izihlunu kunye nengqondo.

Umsebenzi weCaffeine kunye nokunyamezela

ICaffeine kukuncedisana neembaleki ezininzi.

Ngenxa yeziphumo zayo ezilungileyo ekusebenzeni komthambo, eminye imibutho- efana ne-NCAA- sele iqalile ukuyivala ngeedosi eziphezulu.

Olunye uphononongo lufumanise ukuba i-9.8 mg / lb (4.45 mg / kg, okanye malunga ne-400 mg iyonke) ye-caffeine inyuse unyamezelo kwiimbaleki.

Baye bakwazi ukugubungela i-1.3-2 yeekhilomitha (i-2-3.2 km) ngaphezulu kweqela le-placebo ().

Kuphononongo lweebhayisikile, icaffeine ibonakaliswe ingaphezulu kweecarbs okanye amanzi. Ukonyusa umthwalo womsebenzi nge-7.4%, xa kuthelekiswa ne-5.2% kwiqela le-carb ().

Olunye uphononongo ludibanise i-caffeine kunye ne-carbs, ephucule ukusebenza nge-9% xa kuthelekiswa namanzi kuphela, kunye ne-4.6% xa kuthelekiswa ne-carbs kuphela ().

Olunye uphando luye lwavavanya ikofu, ngenxa yamanqanaba aphezulu e-caffeine.

Kwimitha ye-1,500 yeemitha, abantu abasela ikofu rhoqo babenemizuzwana eyi-4.2 ngokukhawuleza kunaleyo basela i-decaf. Olunye uphononongo lufumanise ukuba ikofu incede ukunciphisa ukuqonda komgudu, ivumela iimbaleki ukuba zisebenze nzima (,).

I-Caffeine kunye nekhofi zibonisiwe zibangela ukuphucuka okukhulu ekusebenzeni kweembaleki ezinyamezelayo.

I-caffeine kunye nokuzivocavoca okuphezulu

Ubungqina malunga neziphumo zecaffeine ekusebenzeni ngamandla okuxubileyo.

ICaffeine inezibonelelo ezinomdla kubadlali abaqeqeshiweyo, kodwa ibonakala ngathi inezibonelelo ezimbalwa kubaqalayo okanye abo bangaqeqeshwanga.

Izifundo ezibini zamadoda asebenzayo ngokuzonwabisa enza imbaleki yebhayisikile akafumananga mahluko phakathi kweziphumo zecaffeine kunye namanzi (,).

Nangona kunjalo, kwiimbaleki ezikhuphisanayo, ibhayisekile efanayo ye-sprint edityaniswe ne-caffeine kuphuculo olukhulu lwamandla ().

Olunye uphononongo lujonge kwiziphumo zecaffeine kwizidada eziqeqeshiweyo nezingafundiswanga. Kwakhona, kwabakho uphuculo oluqinisekileyo kwiqela eliqeqeshiweyo, kodwa akukho zibonelelo zabonwa kwabaqubhi abangaqeqeshwanga ().

Kwimidlalo yeqela, i-caffeine yongeza ukuphucula ukudlula kumbhoxo, ukusebenza kweemitha ezingama-500 kunye nexesha lebhola ekhatywayo (,,).

Kwimidlalo ephezulu kakhulu enjengebhayisikile okanye yokubhukuda, icaffeine inokunceda iimbaleki eziqeqeshiweyo kodwa hayi abantu abangaqeqeshwanga.

Caffeine kunye noKomelela koMthambo

Uphando lusaqhubeka ngokusetyenziswa kwe-caffeine kumandla okanye kwimisebenzi esekwe kumandla.

Nangona izifundo ezininzi zifumene iziphumo ezilungileyo, ubungqina abuqinisekanga ().

Olunye uphononongo lufumanise ukuba icaffeine ineziphumo ezilungileyo kuxinzelelo lwebhentshi, kodwa akukho siphumo kumandla asezantsi omzimba okanye kwiiprinta zokuhamba ngebhayisikile (,).

Ukuthelekiswa kwezifundo ezingama-27 kufumanise ukuba icaffeine inokuphucula amandla emisipha yomlenze ukuya kuthi ga kwi-7%, kodwa ayinampembelelo kumaqela amancinci emisipha ().

I-Caffeine inokuphinda inyuse ukunyamezelana kwemisipha, kubandakanya inani lokuphindaphinda okwenziwe kubunzima obuthile ().

Ngokubanzi, uphando lwangoku lubonisa ukuba i-caffeine inokubonelela ngeyona nto iluncedo kwimisebenzi esekwe kumandla esebenzisa amaqela amakhulu emisipha, ukuphindaphinda okanye iisekethi.

Ukuzilolonga ngamandla okanye ngokwenza umthambo, uphando malunga neziphumo zecaffeine ikakhulu luhle, kodwa luxubene.

Caffeine kunye nelahleko yeFat

I-caffeine yinto eqhelekileyo ekuncediseni ukunciphisa umzimba.

Uphando lwakwangoko lubonakalisile ukuba ukuthatha icaffeine ngaphambi kokuzilolonga kunyusa ukukhutshwa kwamafutha agciniweyo ngama-30% ().

Olunye uphononongo lufumanise ukuba izongezo zecaffeine zonyuse kakhulu ukukhutshwa kwamafutha agciniweyo phambi kokuphela kokuzilolonga ().

I-caffeine inokunyusa inani lamafutha owatshisayo ngexesha lokuzilolonga. Yonyusa imveliso yobushushu kunye ne-epinephrine, enceda ukutshisa iikhalori ezongezelelweyo kunye namafutha (,).

Nangona kunjalo, okwangoku akukho bungqina bokuba i-caffeine inyusa ukulahleka kwesisindo kwixesha elide ekusebenziseni abantu.

Iinkcukacha ezithe kratya apha: Ngaba ikofu inokunyusa iMetabolism yakho kwaye ikuncede utshise amanqatha?

I-caffeine inokunceda ukukhulula amanqatha agciniweyo kwiiseli ezinamafutha, ngakumbi ngaphambi nasekupheleni kokuzilolonga. Inokukunceda utshise iikhalori ezingaphezulu.

Uncedisa njani ngeCaffeine

Kukho izinto ezininzi ekufuneka uzigcine engqondweni xa uncedisa nge caffeine.

Ukuba utya ikofu, iziselo zamandla, isoda okanye itshokholethi emnyama, unokufumana izibonelelo ezincinci kwizongezo. Kungenxa yokuba umzimba wakho uphuhlise ukunyamezelana ne-caffeine ().

I-caffeine i-anhydrous ibonakala inezibonelelo kakhulu ekusebenzeni kokuzivocavoca, kodwa ikhofi yinto efanelekileyo nayo. Ikofu ikwanikezela ngee-antioxidants kunye nezibonelelo ezahlukeneyo zempilo ().

I-Dose ihlala isekwe kubunzima bomzimba, ibekwe kwindawo ekujikeleze kuyo i-1.4-2.7 mg nge-lb nganye yesisindo somzimba (i-3-6 mg ngekg). Yi le malunga ne-200-400 mg kubantu abaninzi, nangona ezinye izifundo zisebenzisa ukuya kuthi ga kwi-600-900 mg ().

Qala usezantsi, nge-150-200 mg, ukuvavanya unyamezelo lwakho. Emva koko yonyusa idosi iye kwi-400 okanye kwi-600 mg, ukuze kugcinwe ukusebenza kwesibonelelo.

Ukuba unqwenela ukusebenzisa icaffeine ekusebenzeni kweembaleki, kuya kufuneka uyigcine kwimicimbi ephambili okanye kwimidyarho, ukuze ugcine ubuntununtunu kwiziphumo zayo.

Ukusebenza ngokugqibeleleyo, thatha malunga nemizuzu engama-60 ngaphambi komdyarho okanye umsitho. Nangona kunjalo, qiniseka ukuvavanya le protocol kuqala ukuba awuqhelanga ukuthatha ikhafeyini.

Ukuthatha i-200-400 mg ye-caffeine anhydrous, imizuzu engama-60 ngaphambi komdyarho okanye umsitho, kunokunceda ukwandisa inzuzo yokusebenza.

Iziphumo ebezingalindelekanga zeCaffeine

Kwidosi esengqiqweni, icaffeine inokubonelela ngezibonelelo ezininzi ngeziphumo ebezingalindelekanga ezimbalwa. Nangona kunjalo, isenokungafaneleki kwabanye abantu.

Nazi ezinye iziphumo ebezingalindelekanga ze-caffeine eninzi:

• Ukunyuka kwentliziyo.
• Ixhala.
• Ukuba nesiyezi.
• Ukuphuthelwa okanye ukuphazamiseka kokulala.
• Ukucaphuka.
• Iinyikima.
• Ukuphazamiseka esiswini.

Iidosi eziphezulu ze-600 mg zibonisiwe zonyusa ukungcangcazela kunye nokungazinzi, ngakumbi kubantu abangasetyenziswanga kwi-caffeine.

Abantu abaqhelene noxinzelelo banokufuna ukunqanda iidosi eziphezulu ().

Ukongeza, icaffeine ayikhuthazwa kubantu abathatha amayeza athile, kunye nabo banesifo sentliziyo okanye uxinzelelo lwegazi ().

Ixesha linokubaluleka, kuba ebusuku okanye ngokuhlwa ikhafeyini inokuphazamisa ukulala. Zama ukuphepha ukutya i-caffeine emva kwe-4 okanye ngo-5 ntambama.

Okokugqibela, unokugula, okanye usweleke, ukuba ubunokudlula kumanani aphezulu kakhulu e-caffeine. Musa ukudibanisa iimiligram ngeegrama.

I-caffeine sisongezelelo esikhuselekileyo kumayeza acetyiswayo. Inokubonelela ngeziphumo ebezingalindelekanga ezincinci kwabanye abantu, kwaye akufuneki zisetyenziswe ukuba unentliziyo okanye uxinzelelo lwegazi.

I-Caffeine iyasebenza kakhulu

ICaffeine sesinye sezona zixhobo zisebenzayo zokuzilolonga ezikhoyo. Kukwabiza kakhulu kwaye kukhuselekile ukusetyenziswa.

Izifundo zibonise ukuba icaffeine inokuxhamla kwintsebenzo yonyamezelo, umthambo ophezulu kunye nemidlalo yamandla. Nangona kunjalo, kubonakala ngathi kuluncedo kakhulu kwiimbaleki eziqeqeshiweyo.

Umthamo ocetyiswayo uyahluka ngokobunzima bomzimba, kodwa uqhelekile malunga ne-200-400 mg, uthathwe imizuzu engama-30-60 phambi kokuba uzilolonge.

I-caffeine i-anhydrous supplements ibonakala iyona nto iluncedo kakhulu, kodwa ikofu eqhelekileyo ikwayinto elungileyo.