Kutora caffeine inovandudza kudzidziswa kuita
Zvemukati
- Zvakanakira caffeine yekudzidzira
- Kafeini iri nani pamberi kana mushure mekudzidziswa?
- Yakakurudzirwa huwandu hwecaffeine
- Ndiani asingafanire kudya zvine caffeine
Kutora caffeine usati wadzidziswa kunovandudza mashandiro nekuti ine simba rinokurudzira pauropi, ichiwedzera kuda uye kuzvipira kudzidzisa. Uye zvakare, inowedzera simba remhasuru uye kupisa kwemafuta, uye kunoderedza kuneta mushure mekurovedza muviri, iko kunzwa kwekuneta uye kupera simba kwemhasuru mushure mekuita kwemuviri.
Nekudaro, caffeine inobatsira mune ese aerobic uye anaerobic kudzidziswa, pamusoro pekuunza mabhenefiti zvakare kana ichinge yadyiswa mushure mekudzidziswa, sezvo ichifambisa kutakurwa kweshuga kubva muropa kuenda kumhasuru, iyo inobatsira mukudzikamisa mhasuru.
Iyo yakanyanya kukurudzirwa kukosha kweiyi yekuwedzera ndeye 6 mg pakirogiramu yehuremu, inoenzana neanosvika 400 mg kana 4 makapu ekofi yakasimba. Kushandiswa kwaro kunofanirwa kuitwa zvine mwero, sezvo zvichikonzera kupindwa muropa uye mimwe mhedzisiro, sekushatirwa uye kushaya hope.
Zvakanakira caffeine yekudzidzira
Zvakanakira kunwa kofi usati wadzidziswa ndeiyi:
- Inovandudza kutarisisa uye kuisa pfungwanekuti inoshanda seinosimudzira uropi;
- Inowedzera agility uye maitiro, yekudzora kunzwa kwekuneta;
- Inowedzera simba, tsandanyama uye kuramba;
- Inovandudza kufema, yekusimudzira kuwedzera kwemweya;
- Inogonesa kupisa mafuta mumhasuru;
- Kuondanekuti ine thermogenic mhedzisiro, iyo inomhanyisa metabolism uye kupisa mafuta, pamusoro pekudzikira kwekuda kudya.
Mhedzisiro yekuwedzera mafuta kupisa kofi inofarira kuonda uye kuwanda kwemhasuru, pamwe nekuvandudza kunzwa kwekuneta mumhasuru mushure mekuita kwemuviri.
Kafeini iri nani pamberi kana mushure mekudzidziswa?
Caffeine inofanirwa kudyiwa mu-pre-Workout yekuvandudza mashandiro emuviri panguva yekuita aerobic uye hypertrophy chiitiko chemuviri. Sezvo ichinyudzwa nekukurumidza nemudumbu uye ichisvika pakakwirira pekusungwa muropa mune ingangoita maminetsi gumi nemashanu kusvika makumi mashanu, yakanaka ndeyekuti inopedzwa maminetsi makumi matatu kusvika paawa rimwe usati wadzidziswa.
Nekudaro, inogona zvakare kumedzwa mukati mezuva, sezvo chiito chayo chinotora kubva pa3 kusvika maawa masere mumuviri, ichisvika kumhedzisiro kwemaawa anosvika gumi nemaviri, ayo anosiyana zvinoenderana nefomura yekuratidzira.
Muma post-Workout, caffeine inogona kushandiswa nevatambi vanotsvaga kuwana mhasuru, sezvo zvichibatsira kutakura shuga mumhasuru uye musuru kupora kweanotevera Workout, asi zvine hungwaru inofanirwa kutaurwa kune anoona nezvehutano kuti aone kana izvi sarudzo inobatsira kupfuura pre-Workout kushandiswa mune imwe neimwe nyaya.
Yakakurudzirwa huwandu hwecaffeine
Iyo inokurudzirwa huwandu hwecaffeine yekuita zvirinani panguva yekurovedza ndeye 2 kusvika 6 mg pakirogiramu yehuremu, asi mashandisirwo ayo anofanira kutanga nemadosi mashoma uye zvishoma nezvishoma kuwedzera, zvinoenderana nekutsungirira kwemumwe nemumwe.
Muyero wepamusoro wemunhu makumi manomwe makirogiramu, semuenzaniso, wakaenzana ne420 mg kana 4-5 kofi yakagochwa, uye kupfuudza muyero uyu kune njodzi, nekuti kunogona kukonzera zvakakomba mhedzisiro, senge kushushikana, kurova palts uye dzungu. Dzidza zvakawanda mukofi uye zvine caffeine zvinwiwa zvinogona kukonzera kuwandisa.
Caffeine inowanikwawo mune zvimwe zvekudya, senge zvinwiwa nezvinwiwa. Tarisa tafura iri pazasi kuti uone huwandu hwecaffeine mune zvimwe zvekudya:
| Chigadzirwa | Huwandu hwecaffeine (mg) |
| Kofi yakagochwa (150 ml) | 85 |
| Instant kofi (150 ml) | 60 |
| Kofi yakasviba (150 ml) | 3 |
| Tea inogadzirwa nemashizha (150 ml) | 30 |
| Pakarepo tii (150 ml) | 20 |
| Chokoreti yemukaka (29 g) | 6 |
| Chokoti yakasviba (29 g) | 20 |
| Chokoreti (180 ml) | 4 |
| Cola zvinwiwa (180 ml) | 18 |
Caffeine inogona zvakare kudyiwa nenzira yekuwedzera, sema capsules kana muchimiro cheaffeine isina mvura, kana methylxanthine, inova iyo yakachena poda fomu, iyo yakanyanya kuwanda uye inogona kuve nemhedzisiro ine simba. Izvi zvinowedzera zvinogona kutengwa kuzvitoro zvemishonga kana zvigadzirwa zvemitambo. Ona kwekutenga uye mashandisiro e caffeine capsules.
Pamusoro pecaffeine, zvinwiwa zvinogadzirwa nemaoko zvine simba zvakare sarudzo yakanaka yekuvandudza mashandiro, zvichikupa simba rakawanda rekudzidzisa. Ona maitiro ekugadzirira chinwiwa chesimba chine huchi uye ndimu yekunwa panguva yako yekurovedza muviri, uchiona vhidhiyo iyi kubva kune nyanzvi yezvokudya:
Ndiani asingafanire kudya zvine caffeine
Iko kushandiswa kwecaffeine kana kofi zvakawandisa hakukurudzirwe vana, vakadzi vane nhumbu, vakadzi vanoyamwisa, uye kune vanhu vane BP, arrhythmia, chirwere chemwoyo kana maronda emudumbu.
Inofanirawo kudzivirirwa nevanhu vanotambura nekushaya hope, kushushikana, migraine, tinnitus uye labyrinthitis, sezvo ichigona kuita kuti zviratidzo zviwedzere.
Pamusoro pezvo, vanhu vanoshandisa MAOI mishonga yekudzvinyirira, yakadai sePhenelzine, Pargyline, Seleginine naTranylcypromine, semuenzaniso, vanofanirwa kudzivirira mwero wecaffeine, sezvo pangave nekubatana kwemhedzisiro inokonzeresa kukwira kweropa uye kurova kwehana nekukurumidza.
Zvazvino Zvazvino
Utumbo hwemukati: maitirwo azvo, mabhenefiti uye nenjodzi dzinogona kuitika
