Vanhu vakuru vanoshingaira nevatambi vanoda kuwedzera mitambo yevashandi nevanokurudzira asi pasina michero inogona kuipa inogona kubva kune zvisiri pamutemo zvinowedzera . Ikofi ine caffeine, iyo inowanzosimudzira inoratidzika kuva imwe nzira yakachengeteka yekuvandudza kushanda kwedu. Kutaura zvazviri, kofi yakasviba yakava imwe yezvinozivikanwa zvikuru uye inobudirira inotanga kushandiswa zvinwiwa maererano nekutsvakurudza.
1 - Kafi inobatsira Pre-Workout Drink
Usatarisa kunze kwekutengesa kwako kana hovha yeko yega yega yega yega inokurudzira uye inobudirira isati yatanga kunwa. Dzidzo dzakaratidza kofi inowedzera mutambo wedu wezvemitambo pamwe nemamwe mararamiro ehutano.
Hapana chikonzero chekukurumidza kusvika kune rimwe rekuchengetera rekudhura kune mari inodhura yakawanda yeupuds kana mapiritsi akavimbisa kupisa mafuta nokukurumidza. Kupinza mukombe wekofi uye kufara mukombe wakaoma waJoel, kunze kwekrimu uye shuga inogona kunge iwe wose unoda kukurudzira kubasa.
Marefu emakwenzi ekakineine mumukombe wekhofi anonzwisiswa kuwedzera zvakanyanya mano edu ekupisa mafuta panguva yekurovedza. Tinopedzawo zvishoma maekoriyamu masikati nokuti mashizha uye caffeine mukofi inoderedza chishuvo chedu.
Nhamba yepamusoro stimulant effect yekofi inoitika maminitsi makumi matatu nemakumi matanhatu mushure mekunwa mukombe. Kamwe kamwe caffeine inopinda muropa redu, mhinduro dzakawanda dzinotanga kuitika mumuviri wedu. Ropa rinomanikidza uye kuwedzera kwemwoyo, mazao emafuta akaparara, uye mafuta acids anosunungurwa muropa. Isu tinowanzozvinzwa nesimba uye takagadzirira kuita basa rakakura.
2 - Kafi Inosimudzira Metabolism
Kofi ine caffeine, inokurudzira inoratidzira kuwedzera mararamiro edu emagetsi. Nhamba yemagetsi inoreva chiyero chemuviri wedu chinoshandisa kana kupisa simba zuva rese. Mune chidzidzo chinoshandisa miedzo mina yakasiyana, boka raidya kofi rakaratidza kuwedzera kwakakura kwehuwandu hwemagetsi panguva uye kupfuurira kwemaawa matatu mushure mekushaya caffeine.
Vakatora chikamu kunwa kofi zvakare vakaratidza kuwedzera kukuru kwehutano hwemafuta (kupisa) nekuda kwekuwedzera kwemasimabolism. Izvi zvinoreva kuti kofi inopa mafuta anobudirira anopisa panguva yekuvhima uye kwemaawa akawanda mushure mekuita basa. Kutsvakurudza kunoratidza kusadya imwe kusvika kune makumi maviri makapu efivha imwe awa nguva isati yasvika pakudzidzira kuva nemafungiro akanaka.
Muviri unopinda kune kofi uye caffeine sezvimwe chero mimwe mishonga. Chimiro chikuru chekushandisa mazai chinoratidzirwa kuva chisingabatsiri maererano nekuongorora kusingaperi. Muchiitiko ichi, zvimwe hazvisi nani uye zvinotora zvishoma kuti zviwane migumisiro yakanaka.
Avo vane mishonga yehutano sehuwandu hwehutachiona, caffeine yakaoma, kana kuti ndiani ane pamuviri haafaniri kunwa kofi pasina kukurukurirana nachiremba wavo.
3 - Kafi Inowedzera Athletic Performance
Kunwa kofi kwave kwakabatanidzwa nekuvandudzwa kwemitambo. Maererano neshoko rakabudiswa muInternational Society of Sports Nutrition , "caffeine inoshanda kubudirira kumhando dzakasiyana-siyana dzekushanda kana dzichishandiswa mumadhora maduku kusvika kunewo."
Chimwe chekuwana chakabudiswa mu Sports Medicine chakaratidza kuti caffeine inobatsira mutambi kudzidzisa kwenguva refu uye ane simba guru rinobuda. Caffeine yakaratidzwawo kuti inatsiridze kutsungirira maitiro uye kudzivisa kuneta.
Vatambi vemiedzo vanoita kuti vabatsirwe zvikuru nokudya caffeine inowanikwa mukofi. Kutsvakurudza kunoratidza kuti kofi inokurudzira muviri wedu kushandiswa kwemafuta mafuta sehuni panguva yekushanda kwenguva refu. Panzvimbo yekushandisa musuru glycogen (shuga) munguva yekurovedza muviri, zvinoratidzika kuva kushanduka kune mafuta anoita kuti kubvumira kushandiswa kwemishonga kwenguva refu.
Zvimwe zvidzidzo pamutengo wekufungidzirwa kunoonekwa (RPE) nevatambi vaidya kofi vairatidza chiitiko chinowedzera maitiro. RPE yakaenzaniswa nematauriro ekushingaira muviri kunonzwa kumunhu anenge aripo paanenge achishanda. RPE zvitsva zvinotsanangurwa zvinoratidza vatambi vanodya kofi vasati vaita zvekurovedza vachinzwa kusaneta zvishoma uye kushanda zvakaoma munguva yekuita basa.
Kunwa kofi kweawa imwe chete kusvika pasingapfuuri maminitsi makumi matatu isati yamboita muviri unofanirwa kugovera zvakanakisisa. Zvinoratidzika zviri nani hazvisi nani kana zvasvika pakudya kweaffe.
Tsvaga chiremba wako usati wawa kunwa kofi kana iwe uchitambura nemararamiro akafanana nehutachiona. Vabiki vewaini vanogona kuona kuti kushandura nyore nyore kwekufodya kofi vasati vashanda kunze kunonzwa kusiyanisa kukuru mukugona kwekuita.
4 - Kufungisisa Kunoita Pakuzoshanda
Kafi uye caffeine zvakaratidzwa kuti zvivandudzire pfungwa. Caffeine inowanzosimudzira hupenyu hunofanirwa kurudzira hutano hwemagetsi (CNS) uye hunovandudza huropi hunoita basa . Imwe tsvakurudzo inoratidza kuti caffeine ine simba rakanaka pane nzvimbo dzehuropi dzinobatsira pakuyeuka nekufungisisa. Kana kufunga kuri kwakakosha, kunobatsira kushanda kwako kunobatsira uye kunoshanda.
Maererano neshoko rinowanikwa muHarvard Health Publications, kofi uye caffeine inogona kupa simba rakawedzerwa uye inogona kuvandudza maitiro ekufunga. Izvo zvakarongedzwawo kuti kofi inogona kuderedza kufambira mberi kwehutano hwemakore hunopera.
Imwe tsvakurudzo yakatsvaga migumisiro yea caffeine iyo inotora mucheterende lobe weuropi. Iyi nharaunda yeuropi yakananga kunyatsotarisa, kuronga, nekufungisisa. Migumisiro yakagadzirirwa caffeine kuti iwedzere basa re-prefrontal lobe uye kuvandudza uropi hunoita munzvimbo ino. Kunyange zvazvo caffeine yakakura uropi hunoita basa, inoita seinosiyana nemunhu mumwe nomumwe nekutsvakurudza zvakadzama kunodiwa kuderedza izvi kuwana.
Imwe yedzidzo yakaratidza kugadzirisa kunokonzerwa ne caffeine kune vatambi. Vaya vatambi vaidya caffeine vasati vasvika pakunamata kwakasimba kwakaratidza kugadziriswa kwekugadziriswa nekwanisi yekusimudzira masimba ekurovedza muviri. Izvi zvinosanganisirawo vatambi vasina kubatwa zvakakwana.
Kutsvakurudza kunoratidza kusadya zvinopfuura makapu maviri efivha yakasviba nezuva ichaita zvibereko zvakanaka.
Zvakakosha kuti uone chiremba wako usati wawa kunwa kofi kana iwe uchitambura nemararamiro akaita sehutachiona.
5 - Kafi Inopedza Musungo Mumuviri
Kafi uye caffeine zvakave zvichiratidzwa kuderedza kushanda-kunokonzerwa nemarwadzo emisumbu. Maererano nekutsvakurudza kwakabudiswa neYunivhesiti yeIllinois , vatori vechikamu vanodzidza howa kaffe ye caffeinated vakawana kusuruvara kusuruvara panguva uye shure kwekushanda kwavo. Imwe tsvakurudzo inoratidza kuti kunwa makapu maviri ekofi kunogona kuderedza mushure-kushanda musimba kuora mwoyo neanoda kusvika 50 muzana. Uku ndiko kuwedzerwa kunokosha kwevanhu vakuru vanoshingaira vane hanya nezvekurumidzirwa kunotanga kusuruvara kunetseka (DOMS) mushure mekushanda kwakasimba.
Maererano neshoko rakabudiswa mu Journal of Strength uye Conditioning , caffeine yakaderera zvakanyanya mushure mekushanda kwemaviri musingaenzaniswa ne placebo. Vaya vatori vechikamu vanwa kofi pamberi pekudzivirirwa kwekuwedzera kwepanyama vaikwanisawo kupedzisazve kudzokororazve pamagumo avo ekupedzisira. Migumisiro yakaratidza kudya caffeine isati yatanga kudzidziswa kwakasimba kunowedzera mitambo yekutambira uye inoderedza nguva yehutachiona hunoita.
Kunwa mukombe wekofi isati yasvika pakubatsira muviri kunogona kubatsira avo vanowanzotsauka panguva yekudzidzira. Kuita muviri kunogona kukonzera marwadzo e-lactic acid kuvaka-up apo musimba uchisimbiswa. Vamwe vanowanzomira kushanda nekuda kwekusava nehanya. Uchapupu hwakakwana hwakapiwa kuratidza kofi inoderedza marwadzo emasumbu, inovandudza simba rinobuda, uye inosimudzira manzwiro akanaka nezvekushandisa.
Kana iwe uchitambudzika kubva mune zvehutano soutachiona hwepamusoro tsvaka chiremba wako usati wowedzera kofi kumenyu yako.
6 - Kofi Inobatsira Kurwisa Zvirwere
Kofi ine simba rinorwisa antioxidants rinoratidzwa kuderedza ngozi yedu yezvirwere. Antioxidants inoshanda nekuchenesa ropa, kubvisa radicals, uye kubatsira muviri kurwisa zvirwere uye zvirwere. Maererano nekutsvakurudza kwakabudiswa muChikemy of Nutrition uye Dietetics , "kofi inopa imwe yezvinonyanya kukosha zvezvinokonzera antioxidants muAmerica kudya."
Kafi uye mararamiro ehutano ehaffeine akabatanidzwa nekudzivirira zvirwere. Dzidzo dzakaratidza kofi kuderedza kupisa , kubatsira chirwere chePasinson, uye kuderedza chiitiko chemamwe makondombera. Zvinoratidzwawo kuti kuderedza kuitika kweguruva.
Zvidzidzo zvenguva dzose zvinoratidza kuti kofi inogona kubatsira kune utano hwedu. Inorayirwa kunwa zvisingapfuuri makapu maviri ewaini yakasviba nezuva kuitira zvakanakisisa zvinobatsira. Iyo pfungwa yakanaka yekugara yakachengetedza uye inonyorera kofi yekushandisa.
Tsvaga chiremba wako kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinetseka. Izvo zvinoenda kana iwe uine hutachiona hwehutachiona, uine pamuviri, wakaziva chirwere chepfungwa, kana kuti urikoti uone chiremba wako usati wawa kunwa kofi.
Sources:
pubmed.gov, Caffeine nekofi: maitiro avo pamagetsi emagetsi uye substrate kushandiswa muhutano hwakaenzana uye vanhu vakawandisa, Acheson KJ, 5/80
jissn.com, International Society of sports nutrition position stand: caffeine nekushanda, Erica R Goldstein, 1/27/10
pubmed.gov, Caffeine uye kurovedza muviri: kubvisa muviri, kutsungirira nekushanda, Graham TE, 11/01
health.harvard.edu, Caffeine uye kudya kwakanaka kunogona kukurudzira chiyeuchidzo, unyanzvi hwokufunga; kunwa doro kusina chokwadi, Stephanie Watson, 6/18/14