Kunyatsotarisa Kuitwa-Kuwedzera Kwigumisiro
Kofi isiri inonyanya kunwa pakati pevatambi. Zvimwe zvechikonzero chei izvi mutsika-kuungana-mushure mekudzidzisa, somuenzaniso. (Cherechedza vafambisi vechibharo mumagetsi akazara kuunganidza mamwe mafivha epafi pamusi wevhiki yevhiki mushure mekufamba kwenguva refu.)
Kunze kwekuti ikhofi -joe, caffeine, java, matope, nezvimwewo-zviri pachena shanduko inowanzodiwa, inonaka zvakanaka, uye inoratidzika inobatsira kunzwa manzwiro uye simba kune vanhu vazhinji, hutano uye kubudirira kwehutano hwe kofi yekunwa inogona kunge yakakonzerwa nekafu inokonzera caffeine nezvimwe zvinomera zvinowanzoitika.
Caffeine seSection Supplement
Caffeine ndeimwe yemitambo yekuita zvinowedzera inozivikanwa seyo yakachengeteka uye inoshanda pamatsetse akakurudzirwa. Caffeine haina kurambidzwa kana yakanyorwa neWorld Anti-Doping Agency yemitambo. Izvozvo zvikonzero caffeine zvinobatsira hazvisi zvakajeka zvachose, asi zvinogona kunge zvine chokuita nokuregererwa neural / brain-fatigue-kureva kuti, haunzwi kuneta kana kurwadziwa paunenge usingaiti nehana ye caffeine. Uyezve, caffeine inogona kupa mutsara unobudirira. Nzira yekutanga yekuti caffeine inowedzera kupisa kwemafuta inoita sokuti yakaderedzwa senzira yekushanda mumatambi. Caffeine inoratidzika kuwedzera kushanda mune kwenguva refu kutsungirira zviitiko zvakadai se marathons uye triathlons asi ine zvishoma zvishoma mukukwikwidzana mumitambo ye simba semitambo, kana kuti kunyange kuvaka muviri uye weightlifting. Zvisinei, caffeine inogona kuramba iine rubatsiro kuvatambi vari mumitambo iyi yemasimba nekuvabvumira kuti vadzidzise zvakasimba.
Kubatsira kweKaffeine kuderedza "chiyero chekuedza kunzi" (RPE) inobatanidza marwadzo uye kusagadzikana kunogona kuwedzera kukwanisa kwepamusoro-kura kudzidzira.
Mukuwedzera, kofi / caffeine inogona kupa vamwe vadzidzisi uye vakwikwidzani manzwiro ekugara zvakanaka uye simba-mushure mezvose, ihwohwo hunobudirira huropi uye adrenal stimulant, kunyange zvazvo chinogona kunge chichiwedzera kuva mupfungwa pane zvepanyama, uye mutsetse pakati peviri unogona itya.
Migumisiro yehutano yeKafesi
Muhutano hwehutano hwehutano hwevanhu, kofi uye caffeine zvakabatanidzwa nekugona kudzivirira zvirwere zvakasiyana-siyana, zvine zvishoma zvinokanganisa zvinokonzera vanhu vane hutano kusvika kusvika ku 3-4 makapu pazuva, vachienzanisa makirogiramu mazana mana ecaffeine. (Pakuberekwa, zvichida hafu iyi kuratidza kusava nechokwadi pamusoro pekakineine uye kupererwa kwepamuviri)
Zvingaita Health Health Benefits yeKafesi:
- Kuderedza ngozi yechirwere cheshuga 2
- Inodzivirira kurwara nechiropa
- Inodzivirira chirwere cheParkinson
- Inoderedza ngozi yekenza yemakemikari
- Inodzivirira chirwere cheAlzheimer
Zvizhinji zvezvikomborero zvakapinda mune zvinotarisira zvidzidzo zvevanhu uye hazvikwanisi kutaridzika sevamwe nekuda kwezvinhu izvo zvingave zvisingaverengi mune iri rudzi rwekudzidza.
Basa re caffeine nekofi mumoyo wechirwere chemoyo rinoramba richikakavadzana asi zvishoma kudarika mumakore makumi emakore apfuura, uye kuenzanisa zvakanyanya kushandiswa kwepamusoro kuratidza kwete kuwedzerwa njodzi yechirwere chepfungwa mune zvidzidzo zvevanhu vakawanda.
Sources:
Green JM, Wickwire PJ, McLester JR, et al. Migumisiro ye caffeine pakudzokorora kusakundikana uye kuenzana kwekuona kushingaira munguva yekudzivirira kudzidzira. Int J Sports Physiol Ita . 2007; Sep; 2 (3): 250-9.
Higdon JV, Frei B. Kafi uye hutano: kubvunzurudzwa kwekutsvakurudza kwevanhu munguva pfupi. Crit Rev Food Sci Nutriti . 2006; 46 (2): 101-23.
Lopez-Garcia E, van Dam RM, Willett WC, et al. Kushandiswa kwefivha uye chirwere chemwoyo muvarume nevakadzi: avo vanotarisira kuongorora. Circulation . 2006; 2; 113 (17): 2045-53.
Tarnopolsky MA. Caffeine uye kashini inoshandiswa mumitambo. Ann Nutriti Metab . 2010; 57 Suppl 2: 1-8.
Woolf K, Bidwell WK, Carlson AG. Izvozvo zvinokonzerwa ne caffeine semubatsiri we ergogenic mune vanaerobic exercise. Int J Sport Nutritional Exerc Metab . 2008; 18 (4): 412-29.