Ndeipi Nguva Yakanyanya Kunwa Kofi?

Zvemukati

• Cortisol nekofi
• Kofi inogona kusimudzira kurovedza muviri
• Kuzvidya mwoyo uye matambudziko ekurara
• Yakawanda sei kofi yakachengeteka?
• Chinokosha

Kofi ndechimwe chinwiwa chinonyanya kufarirwa pasi rose. Iine chinhu chinonyanya kufarirwa chinonzi caffeine.

Vanhu vazhinji vanonwira mukombe weichi chinwiwa chine caffeine pakarepo mushure mekumuka, nepo vamwe vachifunga kuti zvinonyanya kubatsira kumira kwemaawa mashoma.

Ichi chinyorwa chinotsanangura kuti inguvai yakanaka yekunwa kofi ndeyekuwedzera mabhenefiti ayo uye kudzikisira mhedzisiro yayo.

Cortisol nekofi

Vanhu vazhinji vanonakidzwa nekapu - kana matatu - yekofi pavanosimuka kana nguva pfupi inotevera.

Zvisinei, zvinofungidzirwa kuti kunwa kofi nekukurumidza mushure mekukwira kunoderedza simba rayo rinopa simba, sezvo kushushikana kwako kemikari cortisol iri padanho repamusoro panguva ino.

Cortisol ihormoni inogona kusimudzira kusvinura uye kutarisisa. Iyo zvakare inogadzirisa metabolism yako, immune system kupindura, uye BP ().

Iyo hormone inotevera rwiyo yakanangana neyako yekurara-kumuka kutenderera, iine mazinga akakwirisa ayo anokwirira maminetsi makumi matatu kusvika kumakumi mashanu nemashanu mushure mekumuka uye zvishoma nezvishoma achiderera mukati mezuva rese ().

Izvo zvakati, zvakataurwa kuti yakanakisa nguva yekunwa kofi iri pakati- kusvika kunonoka-mangwanani kana yako cortisol nhanho yakaderera.

Kune vanhu vazhinji vanomuka kuma6: 30 mangwanani, ino nguva iri pakati pa9: 30 na11: 30 mangwanani

Kunyangwe paine chingangove chechokwadi kune izvi, hapana zvidzidzo kusvika parinhasi zvakacherekedza mhedzisiro yepamusoro yekunonotsa kofi yako yemangwanani, zvichienzaniswa nekumwa ipapo nekukwira.

Chimwe chikonzero nei zvakataurwa kuti iwe unofanirwa kunonoka kofi yako yemangwanani ndeyekuti iyo caffeine kubva kukofi inogona kuwedzera mazinga ecortisol.

Kunwa kofi kana yako cortisol level iri pakakwirira kwayo inogona kuwedzera kuwedzera mazinga ehormone iyi. Makwikwi akakwidziridzwa ecortisol kwenguva yakareba anogona kukanganisa immune system yako, zvichikonzera matambudziko ehutano ().

Zvakangodaro, kwave kusati kwave nedzidzo dzenguva refu pamusoro pehutano hwecortisol yakakwira kubva kunwa kofi.

Zvakare, caffeine-inosimudzira inowedzera mu cortisol inowanzo kudzikiswa mune vanhu vanogara vachidya caffeine ().

Izvo zvakati, panogona kunge pasina chakaipa kana iwe uchida kunwa kofi pakumuka kwete pane akati wandei maawa anotevera.

Asi kana iwe uchida kuchinja kofi yako yemangwanani tsika, unogona kuona kuti kunonoka kunwa kwako kofi kwemaawa mashoma kunogona kukupa iwe simba rakawanda.

Nguva yakanakisa yekunwa kofi inofungidzirwa kuve 9: 30–11: 30 am apo huwandu hwevanhu hwecortisol hwakaderera. Kunyangwe ichi chiri chokwadi, zvinoramba zvichitsanangurwa. Caffeine inogona kuwedzera cortisol, asi hurefu hwehurefu hunoreva izvi hazvizivikanwe.

Kofi inogona kusimudzira kurovedza muviri

Kofi inozivikanwa nekugona kwayo kusimudzira kumuka uye kuwedzera kusvinura, asi chinwiwa ichi zvakare chinoshanda chekuita basa rekusimudzira nekuda kweayo zvine caffeine.

Uyezve, kofi inogona kuve yakachipa isingasviki kune caffeine-ine zvinowedzera se pre-Workout powders.

Ongororo dzinoverengeka dzakaratidza kuti caffeine inogona kunonoka kurovedza muviri kuneta uye kugadzirisa musimba simba uye simba (,).

Kunyangwe zvingasaite musiyano wakakura kana ukasarudza kunakirwa nekofi yako kana uchisimuka kana maawa akati wandei mumashure, mhedzisiro yeiyo caffeine kubva kune kofi pane yekuekisesaiza kuita inoenderana nenguva.

Kana iwe uri kutsvaga kugadzirisa kofi zvinobatsira pamitambo yekuekisesaiza, zviri nani kuti unwe chinwiwa maminetsi makumi matatu-60 pamberi pekurovedza muviri kana mutambo wemitambo ().

Ino ndiyo nguva inotora caffeine mazinga kukwirisa mumuviri wako ().

Iyo inoshanda dhifiine ye caffeine yekuvandudza kurovedza muviri ndeye 1.4-2.7 mg paundi (3-6 mg pa kg) yehuremu hwemuviri ().

Kune munhu ane 150-pondo (68-kg) munhu, izvi zvinokwana kungangoita 200-400 mg ye caffeine, kana 2-4 makapu (475-950 mL) yekofi ().

Iko kurovedza muviri kuita kwecaffeine kubva mukofi kunogona kuverengerwa mukati memaminitsi makumi matatu-60 yekumwa chinwiwa.

Kuzvidya mwoyo uye matambudziko ekurara

Caffeine mukofi inogona kukurudzira kumuka uye kuwedzera kurovedza muviri, asi inogona kukonzeresa matambudziko nekurara uye kusagadzikana mune vamwe vanhu.

Mhedzisiro inokonzeresa ye caffeine kubva mukofi yekupedzisira maawa matatu kusvika mashanu, uye zvinoenderana nemisiyano yemunhu mumwechete, inenge hafu yecafeine yaunodya inosara mumuviri wako mushure memaawa mashanu ().

Kudya kofi zvakare padyo nenguva yekurara, senge nekudya kwemanheru, kunogona kukonzera matambudziko ekurara.

Kuti udzivise zvinokanganisa zvine caffeine pakurara, zvinokurudzirwa kudzivirira kunwa zvine caffeine kweanenge maawa matanhatu usati warara ().

Kuwedzera kumatambudziko ekurara, caffeine inogona kuwedzera kushushikana mune vamwe vanhu ().

Kana iwe uchinetseka, unogona kuona kuti kunwa kofi kunoita kuti zviwedzere, mune izvo, ungangoda kunwa zvishoma kana kudzivirira chinwiwa zvachose.

Iwe unogona zvakare kuyedza kuchinjira kune green tii, iyo ine chetatu chea caffeine mukofi ().

Chinwiwa chinopawo amino asidhi L-theanine, ine ino zorodza uye inogadzikisa zvivakwa ().

Caffeine inogona kukonzera matambudziko ekurara kana ikadyiwa padyo padyo nenguva yekurara. Izvo zvinokurudzira zvinogona zvakare kuwedzera kunetseka mune vamwe vanhu.

Yakawanda sei kofi yakachengeteka?

Vanhu vane hutano vanogona kudya zvinosvika mazana mana emamiriyoni e caffeine zuva nezuva - yakaenzana ingangoita makapu mana (950 mL) yekofi ().

Kurudziro yevakadzi vane pamuviri uye vanoyamwisa ndeye 300 mg ye caffeine zuva nezuva, pamwe nekumwe kutsvagiswa kunoratidza kuti muganho wepamusoro wakachengeteka uri 200 mg zuva nezuva (,).

Aya mazano ekuchengetedzwa kwecaffeine yakachengeteka anosanganisira caffeine kubva kunzvimbo dzese.

Zvimwe zvinowanzozivikanwa zvecaffeine zvinosanganisira tii, zvinwiwa zvinotonhorera, zvinwiwa zvine simba, uye kunyange chokoreti yakasviba.

Vakuru vane hutano vanogona kudya zvinosvika mazana mana emugove wecaffeine pazuva, nepo vakadzi vane pamuviri nevanoyamwisa vanogona kudya zvinosvika 300 mg pazuva, pamwe nekumwe kutsvagurudza kunoratidza kuti 200 mg ndiyo yakachengeteka muganho.

Chinokosha

Kofi ndicho chinwiwa chakakurumbira chinonakidzwa pasirese.

Izvo zvakataurwa kuti yakanakisa nguva yekunwa kofi iri pakati- kusvika kunonoka-mangwanani kana yako cortisol nhanho yakaderera, asi kutsvagisa pamusoro penyaya iyi kunoshaikwa.

Kudya kofi maminetsi makumi matatu-60 pamberi pebasa rako kana chiitiko chemitambo chingabatsira kunonoka kuneta uye kuwedzera simba remhasuru nesimba.

Ramba uchifunga kuti izvo zvinokonzeresa mhedzisiro ye caffeine kubva mukofi inogona kukonzera matambudziko ekurara kana ikadyiwa padyo padyo nenguva yekurara, pamwe nekuwedzera kunetseka kune vamwe vanhu.