Caffeine ndi chinthu champhamvu chomwe chimatha kusintha magwiridwe antchito amthupi ndi malingaliro.
Mlingo umodzi ukhoza kupititsa patsogolo ntchito zolimbitsa thupi, kuganizira komanso Kuwotcha Mafuta (1 gwero lodalirika, 2 lodalirika, 3 gwero lodalirika) lipo 6 kuwonda .
US Special Forces ngakhale amagwiritsa ntchito kuti apititse patsogolo ntchito ndi kuzindikira.
Caffeine imapezeka muzakudya ndi zakumwa zambiri, ndipo pafupifupi 90% ya anthu aku US amamwa pafupipafupi (4).
Nkhaniyi ikufotokoza ubwino wa caffeine lipo 6 zolimbitsa thupi.
Momwe Caffeine Amagwirira Ntchito
Kafeini imalowetsedwa mwachangu m'magazi ndipo kuchuluka kwa magazi kumakwera pakadutsa mphindi 30 mpaka 120. Miyezo ya caffeine imakhala yokwera kwa maola 3 mpaka 4 kenako imayamba kutsika (1Trusted Source).
Mosiyana ndi zinthu zambiri ndi zowonjezera lipo 6 black, Kafeini amatha kukhudza maselo m'thupi lonse, kuphatikiza minofu ndi mafuta, komanso ma cell amkatikati yamanjenje (5Trusted Source).
Pachifukwa ichi, zotsatira za caffeine ndizosiyanasiyana. Izi zikuphatikizapo:
- Manjenje dongosolo. Kafeini imayendetsa magawo a ubongo ndi dongosolo lamanjenje kuwongolera kuyang'ana komanso mphamvu, kuchepetsa kutopa (2 Trusted Sources, 6 Trusted Sources).
- Mahomoni. lipo 6 amataya ma kilos angati Kafeini imachulukitsa epinephrine (adrenaline), timadzi timene timayambitsa kuyankha kwa "nkhondo kapena kuthawa", komwe kumatha kulimbikitsa magwiridwe antchito (7Trusted Source).
- Kuwotcha mafuta. Kafeini ikhoza kuwonjezera mphamvu ya thupi lanu kuwotcha mafuta kudzera mu lipolysis, kapena kuwonongeka kwa mafuta m'maselo amafuta (3 Trusted Sources, 8 Trusted Sources).
- Endorphin. Ma beta-endorphins amatha kukulitsa kumverera ubwino ndikukupatsani masewera olimbitsa thupi "apamwamba" omwe anthu amakumana nawo nthawi zambiri akamaliza ntchito lipo 6 patsogolo ndi pambuyo (9 Trusted Source, 10 Trusted Source)
- Minofu. Kafeini akhoza kusintha ntchito ya minofu kupyolera mu kutsegula kwa chapakati mantha dongosolo; komabe, njira zenizeni sizikudziwika (11Trusted Source).
- Kutentha kwa thupi. Caffeine yasonyezedwa kuti imawonjezera thermogenesis, kapena kupanga kutentha, komwe kumakweza kutentha kwa thupi lanu ndipo kungakuthandizeni kutentha kwambiri. zopatsa mphamvu lipo 6 black slimming (12 Gwero Lodalirika)
- Glycogen. Caffeine imathanso kupulumutsa m'masitolo chakudya minofu, makamaka chifukwa cha kuchuluka kwa mafuta oyaka. Izi zitha kupititsa patsogolo kupirira (13Trusted Source, 14Trusted Source).
Caffeine pamapeto pake imasweka m'chiwindi (1Trusted Source).
CHIPHUNZITSO
Kafeini amatha kudutsa thupi lonse. Zimakhala ndi zotsatira zosiyanasiyana pa mahomoni anu, minofu ndi ubongo lipo 6 black ultra concentrate.
Kafeini ndi kupirira ntchito
Kafeini ndiye onjezera okondedwa ndi othamanga ambiri.
Chifukwa cha zotsatira zake zabwino pakuchita masewera olimbitsa thupi, mabungwe ena - monga National Collegiate Athletic Association (NCAA) - ayamba kuletsa mlingo waukulu.
Kuwunika kwakukulu kwamaphunziro kunapeza kuti caffeine modzichepetsa imathandizira kupirira ikagwiritsidwa ntchito pamlingo wocheperako wa lipo 6 black ultra price 1,4 mpaka 2,7 mg pa paundi (3 mpaka 6 mg pa kg) ya kulemera kwa thupi (15Trusted Source)
Mu kafukufuku wina, oyendetsa njinga ophunzitsidwa omwe amamwa Mlingo wa 100 ndi 200 mg wa caffeine limodzi ndi yankho la carbohydrate-electrolyte kumapeto kwa kulimbitsa thupi kwawo adamaliza kuyesa kwakanthawi mwachangu kuposa omwe amangodya carbohydrate-electrolyte solution. lipo 6 ultra concentrate.
Kuphatikiza apo, okwera njinga omwe adamwa 200 mg wa caffeine adamaliza kuyesa nthawi mwachangu kuposa omwe adamwa 100 mg (16Trusted Source).
Kafukufuku wina wawunika momwe khofi amagwirira ntchito chifukwa cha kuchuluka kwake kwachilengedwe kwa caffeine. Kafukufuku lipo 6 ultra concentrate report akuwonetsa kuti khofi wa khofi ndi khofi wokhala ndi khofi amakhala ndi phindu lofanana pakuchita masewera olimbitsa thupi (17Trusted Source).
Kafukufuku wina akusonyeza kuti kusintha kwa majini komwe kumakhudza momwe mumagwiritsira ntchito mankhwala a caffeine kungapangitse kuti caffeine iwonjezere kupirira kwanu.
Mu kafukufuku wina, othamanga amuna omwe amapikisana nawo amadya 0,9 kapena 1,8 mg ya caffeine pa paundi (2 kapena 4 mg pa kg) ya kulemera kwa thupi kapena lipo 6 wakuda kugula placebo musanamalize kuyesa nthawi yoyendetsa njinga ya 6,2-mile (10 km).
Aliyense amene amamwa caffeine adawona kusintha kwa magwiridwe antchito. Ngakhale omwe ali ndi kusintha kwa majini adawona kusintha kwakukulu kodalira mlingo pakupirira kuposa omwe alibe kusintha kwa majini. lipo 6 tebulo lakuda (18).
CHIPHUNZITSO
Caffeine ndi khofi zimatha kusintha kwambiri magwiridwe antchito a othamanga opirira. Kusiyanasiyana kwa ma genetic kungatsimikizire momwe caffeine imakulitsira kupirira kwanu.
Kafeini ndi masewera olimbitsa thupi kwambiri
Maphunziro okhudza zotsatira za caffeine lipo 6 wakuda uc muzochita zolimbitsa thupi kwambiri zinawonetsa zotsatira zosakanikirana.
Kafeini ili ndi zabwino zambiri kwa othamanga ophunzitsidwa bwino, koma atha kupereka zopindulitsa zochepa kwa oyamba kumene kapena osaphunzitsidwa (19Trusted Source).
Pakafukufuku waung'ono, wopangidwa bwino, amuna omwe adachita nawo masewera othamanga kwambiri panjinga adamva kutopa ndipo amatha lipo 6 mtengo pitilizani kupalasa njinga nthawi yayitali mutamwa 1,8 mg wa caffeine pa paundi (4 mg pa kg) ya kulemera kwa thupi poyerekeza ndi placebo (20Trusted Source).
Komabe, mu kafukufuku wina, a chowonjezera ndi 300 mg wa caffeine kapena khofi pamodzi ndi manga sizinali bwino pakuthamanga kwa amuna ochita masewera olimbitsa thupi (21).
Ndemanga ya kafukufuku inasonyeza kuti kudya 1,4 mpaka 2,7 mg wa caffeine pa paundi (3 mpaka 6 mg pa kg) ya kulemera kwa thupi 30 kwa mphindi 90 musanayambe kuchita masewera olimbitsa thupi kwambiri kunachepetsa zomwe ophunzirawo anachita. lipo 6 kunja slimming (22).
CHIPHUNZITSO
Kwa masewera othamanga kwambiri monga kupalasa njinga kapena kusambira, kafeini ikhoza kupindulitsa othamanga ophunzitsidwa bwino kuposa anthu osaphunzitsidwa.
Kafeini ndi mphamvu zolimbitsa thupi
Kafukufuku akadali akutuluka pa lipo thermogenic 6 kugwiritsa ntchito caffeine mu mphamvu kapena mphamvu.
Ngakhale maphunziro angapo apeza zotsatira zabwino, umboniwo ndi wosatsimikizika (23Trusted Source, 24Trusted Source, 25Trusted Source).
Mu kafukufuku wina, anthu 12 adagwiritsa ntchito makina osindikizira a benchi atamwa 1,4 mg ya caffeine pa paundi (3 mg pa kg) ya kulemera kwa thupi kapena placebo. Atatha kumwa caffeine, omwe adatenga nawo mbali adawonetsa mphamvu zowonjezera komanso mphamvu lipo 6 wakuda ndi chiyani kuyerekeza ndi placebo (26).
Mu kafukufuku wina, anthu 12 omwe amamwa caffeine nthawi zonse amamwa placebo kapena 1,4 kapena 2,7 mg wa caffeine pa paundi (3 kapena 6 mg pa kg) ya kulemera kwa thupi.
Poyerekeza ndi placebo, kumwa kwa caffeine kumawonjezera mphamvu komanso kuthamanga kwa bar pochita ma seti 5 a makina osindikizira. amachita lipo 6 ntchito zakuda (27).
Komabe, mu phunziro laling'ono koma lopangidwa bwino, kudya kwa caffeine musanayambe kulimbitsa thupi sikunakhudze kwambiri mphamvu ya minofu, monga momwe zimayesedwera ndi mphamvu ya dzanja, pakati pa othamanga a CrossFit (28Trusted Source)
Kafukufuku wina adawona ngati kumwa mowa wambiri wa caffeine kumalimbitsa mphamvu ya minofu mwa othamanga amuna omwe amamwa khofi nthawi zonse. Kumwa mowa wambiri wa caffeine sikunakhudze kwambiri mphamvu yosindikizira ya benchi poyerekeza ndi placebo (29).
Ponseponse, kafukufuku akuwonetsa kuti caffeine ikhoza kukhala ndi phindu pazochita zolimbitsa thupi, koma kafukufuku wochulukirapo akufunika kuti atsimikizire. lipo 6 nchiyani kuti.
CHIPHUNZITSO
Caffeine ikhoza kuthandizira kupititsa patsogolo ntchito zamphamvu kapena zolimbitsa thupi, koma zotsatira za phunziro zimasakanizidwa.
Kafeini ndi kutaya mafuta
Caffeine ndi chinthu chodziwika bwino muzowonjezera kuonda.
Caffeine imayambitsa lipo 6 wakuda ndi chiyani Kuwonongeka kwamafuta m'maselo amafuta, kumawonjezera kutentha kwa thupi, ndikuwonjezera okosijeni wamafuta pakati pa anthu onenepa kwambiri, onenepa kwambiri, komanso onenepa kwambiri (30Trusted Source)
Kafeini imakulitsanso modzichepetsa kugwiritsa ntchito caloric tsiku (30).
Kuonjezera apo, kumwa caffeine musanayambe kuchita masewera olimbitsa thupi kungapangitse kwambiri kutulutsa mafuta osungidwa.
Ndemanga ya kafukufuku yawonetsedwa lipo 6 kapangidwe kuti kudya 1,4 mpaka 2,7 mg wa caffeine pa paundi (3 mpaka 7 mg pa kg) ya kulemera kwa thupi kumawonjezera kuwotcha kwamafuta panthawi yochita masewera olimbitsa thupi, makamaka pakati pa anthu ongokhala kapena osaphunzitsidwa (3).
Komabe, palibe umboni wosonyeza kuti kumwa caffeine kumalimbikitsa kuchepetsa thupi.
CHIPHUNZITSO
Kafeini ingathandize kutulutsa mafuta osungidwa m'maselo amafuta, makamaka isanakwane komanso kumapeto kwa masewera olimbitsa thupi. angakuthandizeninso lipo black 6 kuwotcha zopatsa mphamvu zambiri.
Momwe mungawonjezere ndi caffeine
Pali zinthu zingapo zomwe muyenera kukumbukira mukamawonjezera caffeine.
Ngati mumamwa khofi nthawi zonse, zakumwa zopatsa mphamvu, zakumwa zoziziritsa kukhosi kapena chokoleti chakuda, mutha kupeza phindu lochepa kuchokera ku zowonjezera za caffeine. Izi ndichifukwa choti thupi lanu layamba kulekerera caffeine. lipo 6 kuchokera kunja (31).
Kafukufuku akuwonetsa kuti caffeine anhydrous supplements ndi khofi wokhazikika amapereka mapindu pakuchita masewera olimbitsa thupi (17Trusted Source).
Komanso, khofi amapereka antioxidants ndi maubwino angapo owonjezera azaumoyo.
Powonjezera ndi caffeine, mlingo lipo 6 gula nthawi zambiri zimatengera kulemera kwa thupi, kuzungulira 1,4-2,7 mg pa paundi (3-6 mg pa kg) ya kulemera kwa thupi. Izi ndi za 200 mpaka 400 mg kwa anthu ambiri, ngakhale maphunziro ena agwiritsa ntchito 600 mpaka 900 mg (1Trusted Source).
Yambani ndi mlingo wochepa - kuzungulira 150-200 mg - kuti muwone kulekerera kwanu. Kenako onjezerani mlingo mpaka 400 kapena 600 mg kuti mukhalebe ndi phindu.
Mlingo wapamwamba kwambiri - 4,1 mg wa caffeine pa paundi (9 mg pa kg) ya kulemera kwa thupi kapena kupitilira apo - amalumikizidwa ndi Zotsatira zoyipa zoipa lipo 6 zotsatira ndipo osapereka zopindulitsa zowonjezera (1Trusted Source).
Ngati mukufuna kugwiritsa ntchito caffeine pamasewera othamanga, muyeneranso kuisunga pazochitika zofunika kapena mipikisano kuti mukhalebe chidwi ndi zotsatira zake.
Kuti muchite bwino, tengani pafupifupi mphindi 60 mpikisano kapena chochitika chisanachitike. Komabe, onetsetsani kuti mwayesa kaye protocol iyi ngati simunazolowere caffeine.
Izi zati, nthawi yoyenera ingadalire mawonekedwe a supplementation. Mwachitsanzo, chingamu cha caffeine chingatengedwe pafupi ndi chiyambi cha mpikisano kapena chochitika.
CHIPHUNZITSO
Kudya 200-400 mg wa caffeine mphindi 60 musanayambe mpikisano kapena chochitika kungathandize kupindula bwino. lipo 6 mtengo.
caffeine zotsatira
Mu mlingo wololera, caffeine ikhoza kupereka zabwino zambiri ndi zotsatira zochepa. Komabe, zingakhale zosayenera kwa anthu ena.
Nazi zina mwazotsatira zoyipa za caffeine wambiri:
- kuchuluka kwa mtima
- nkhawa
- chizungulire
- kusowa tulo kapena kusokonezeka kwa kugona
- kukwiya
- kunjenjemera
- m'mimba kusapeza bwino
Mlingo waukulu wa 600 mg lipo 6 ntchito - kuchuluka kwa makapu pafupifupi 6 a khofi - awonetsedwa kuti akuwonjezera kugwedezeka komanso kusakhazikika, makamaka kwa anthu omwe sanazolowere khofi.
Anthu omwe ali ndi nkhawa amathanso kupewa kumwa kwambiri (32).
Anthu omwe ali ndi matenda a mtima, kuthamanga kwa magazi, matenda a reflux a gastroesophageal (GERD) ndi zina zambiri, komanso anthu omwe ali ndi pakati, ayenera kusamala akamamwa caffeine ndipo afunsane ndi dokotala wawo kuti adziwe ngati caffeine ndi yabwino kwa iwo.
Kusunga nthawi kungakhalenso kofunikira, chifukwa mowa wa caffeine usiku kwambiri kapena usiku ukhoza kusokoneza kugona. Yesani kupewa kumwa mowa wa caffeine pambuyo pa 16pm kapena 17pm.
Pomaliza, mutha kudwala, kapena kufa, ngati mutamwa mowa wambiri wa caffeine. Musasokoneze ma milligrams ndi magalamu mukamagwiritsa ntchito mankhwala a caffeine.
CHIPHUNZITSO
Kafeini ndiwowonjezera otetezeka kwambiri pamilingo yovomerezeka. Zingayambitse zotsatira zazing'ono mwa anthu ena ndipo ziyenera kugwiritsidwa ntchito mosamala kwa anthu omwe ali ndi matenda a mtima, kuthamanga kwa magazi, GERD, ndi zina zambiri.
Kutsiliza
Caffeine ndi imodzi mwazowonjezera zolimbitsa thupi zomwe zilipo. Ndiwotsika mtengo komanso ndi otetezeka kugwiritsa ntchito.
Kafukufuku wasonyeza kuti caffeine imatha kupindulitsa kupirira, kuchita masewera olimbitsa thupi kwambiri komanso masewera amphamvu. Komabe, zikuwoneka kuti zimapindulitsa kwambiri othamanga ophunzitsidwa.
Mlingo wovomerezeka umasiyana ndi kulemera kwa thupi, koma nthawi zambiri ndi 200 mpaka 400 mg yomwe imatengedwa 30 mpaka 60 mphindi musanaphunzire.
Zonse za caffeine anhydrous supplements ndi khofi wamba zimapereka ubwino wogwira ntchito.
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