Ngomkhiqizo we-caffeine onamakhemikhali anhydrous okuthola ukuthandwa ezitolo ezengeziwe, ungase uzibuze ukuthi kufanele uhwebe inkomishi yakho yasekuseni yamajoe ukuze uthole iphilisi ye-caffeine. Nakuba i-caffeine i-anhydrous ingasiza ekuthuthukiseni ukuqapha nokuzivocavoca ukusebenza, akuyona ingozi. Ukuthatha okuningi kungaholela eminye imiphumela emibi yocala ngisho nokudlula ngokweqile kwe-caffeine.
Ungakhathazeki nokho.
Isihluthulelo sokusebenzisa i-caffeine i-anhydrous ngokuphepha ukukhetha umkhiqizo wekhwalithi, ukugwema ama-powders ahlanzekile, nokuqiniseka ngokuqinisekile ukuthi unamathele esilinganisweni esifanele. Noma, mane nje unamathele e-caffeine yemvelo efana nekhofi kanye netiye. Lezi zingasebenza ngokulingana futhi zikhombise ukukhathazeka okuncane kakhulu kokuphepha.
Yini I-Caffeine Anhydrous?
I-caffeine yinto ejwayelekile ngokwemvelo etholakala ezinhlobonhlobo ezingaba ngu-60 zezitshalo. Cishe ujwayele imithombo evamile yezihlahla ze-caffeine ekudleni naseziphuzweni, njenge:
- Ikomidi lakho eliyintandokazi ye-java ebomvu (ubhontshisi wekhofi)
- Igayi elifudumele letiyi elihlaza (amaqabunga etiyi)
- Izikwele ezingenakwenzeka ze-chocolate emnyama (ukhokho)
I-caffeine anhydrous itholakala kulezi zitshalo. Ezinye izingxenye zamakhemikhali zezitshalo kanye nanoma yimaphi amanzi zihlungiwe emtholampilo. Lokhu kushiya i powder emhlophe ebizwa ngokuthi i-caffeine anhydrous.
Yiziphi izinhlobo ezahlukene ze-caffeine anhydrous?
Izinhlobo ezivame kakhulu ze-caffeine anhydrous amaphilisi nama-powders.
Kodwa-ke, i-FDA icebisa ukugwema noma yikuphi ukuphuza okumsulwa. Kunomugqa omuhle phakathi kwesilinganiso esiphephile nesingaphephile, kanti iphutha elincane ekulinganisweni lingabangela imiphumela emibi.
Ngaphandle kwama-powders kanye namaphilisi ajwayelekile, i-caffeine anhydrous isetshenziswa kaningi njengesithako ngezigaba ezihlukahlukene zokwengeza.
Isibonelo, ungayithola ku -powder ngaphambi kokusebenza noma kumaphilisi athi ufuna ukushisa amafutha.
Imikhiqizo ethile yokudla nayo iqukethe i-caffeine eyengeziwe ene-anhydrous, efana ne-caffeinated energy bars noma i-chewing gum.
Izithako EzineCafeine Anhydrous
Uma ubheka amalebula wengezela, ungase ugijime kuzo zonke izinhlobo ze-caffeine anhydrous ezihlanganiswa namanye amakhemikhali. Lokhu kufaka:
- I-Dicaffeine malate - Lokhu kwenziwa ngamamolekli amabili e-caffeine ahlanganiswe ne-molecule ye-malic acid. I-malic acid iyinhlangano ye-asidi ephilayo etholakala ekudleni okuningi okudlayo, njenge-apula. Abakhiqizi balesi sithako bathi ukuhlanganisa i-caffeine ne-malic acid kuvimbela ukucasuka kwesisu, kodwa lokhu akuzange kuboniswe.
- I-Caffeine citrate - Lokhu kuyinhlanganisela ye-caffeine anhydrous namanye amakhemikhali amabili-i-citric acid monohydrate ne-sodium citrate dihydrate. I-caffeine yenza cishe ingxenye yesihlanganisi. I-Caffeine citrate isetshenziselwa kakhulu ngezinjongo zezokwelapha esikhundleni sokwengeza. Ikakhulukazi, isetshenziselwa ukwelashwa ngenkinga yokuphefumula phakathi kwezinsana ezingakabiphi.
- I-caféine pterostilbene co-crystal - Lokhu kuyinhlanganisela ye-caffeine ne-pterostilbene, i-antioxidant etholakala kuma-blueberries. Kungenziwa yenziwe ngezindlela eziningana njengephesula, amaphilisi noma ama-chews. Abakhiqizi bathi lolu hlobo lwe-caffeine ludala amandla angapheli, kodwa lokhu akuzange kuboniswe izifundo zesayensi.
I-Caffeine Anhydrous Isebenza Kanjani Emzimbeni Wakho?
I-caffeine isebenza ngendlela efanayo ukuthi iphuma emthonjeni wemvelo noma i-caffeine anhydrous. Ungumfanisi ongeyena onomunye wamakhemikhali ebuchosheni bakho- i-neurotransmitter ebizwa nge-adenosine. Lapho i-adenosine igxila kuma-receptors athile ebuchosheni, yenza kube buthule futhi uzizwe ulele.
Lokho-ntambama-ntambama kuqhuma ukuthi ushaya? Ungabonga i-adenosine ngalokho. Kodwa i-caffeine ihlelekile ngokufana ne-adenosine. Uma udla i-caffeine, ifinyelela kulawo ma-receptor kanye nokuvimbela u-adenosine okuningi ekubopha. Lokhu kukugcina uzizwe uphapheme futhi uqaphele isikhathi eside.
Ingabe i-Caffeine Anhydrous Ithuthukisa Ukusebenza Ngokuzivocavoca?
I-caffeine-anhydrous noma yemvelo-isungulwe kahle njengendlela yokuthuthukisa ukusebenza. Ucwaningo oluningi nokubuyekezwa lithole ukuthi i-caffeine yandisa ukusebenza kokukhuthazela emisebenzini efana nokugijima nokuhamba ngebhayisikili. Ukuhlaziywa kwe-meta ku-Journal of the International Society of Sports Nutrition kutholakale ukuthi i-caffeine yabuye yathuthukisa amandla amancane emisipha namandla.
Nakuba kungekho ndlela eqinisekisiwe yokuphatha i-caffeine ekucwaningeni kocwaningo, iningi lalisetshenziselwa ukusebenzisa i-caffeine capsules anhydrous. Emcwaningweni, kulula ukulinganisa umthamo ngale ndlela. Izinkomishi zekhofi noma itiye zingahlukahluka kokuqukethwe kwe-caffeine kuye ngokuthi hlobo luni kanye nesikhathi sokuphuza, kepha amakhisolisi anikeze isilinganiso esiqondile.
Ingabe Ikhofi Inemiphumela Eyenzayo Yokuthuthukisa?
Musa ukugijima ukuyobamba amaphilisi e-caffeine anhydrous nje okwamanje. Ucwaningo lwamuva luye lwazama ukucacisa ukuthi noma ikhofi ingasebenza yini ngokulinganayo ekusebenzeni kwezemidlalo njenge-caffeine anhydrous. Njengoba ikhofi ingabizi futhi ibhekwa njengendlela ephephile, kuyisinqumo esingcono kakhulu sabaningi.
Kunezicucu ezimbili zokucwaninga ezifanele ukugqamisa:
- Ucwaningo olwenziwa ngamabhayisikili abalingani abalingani abatholanga umehluko emiphumeleni yokuthuthukisa ukusebenza kwe-5 mg / kg i-caffeine noma ngabe ikhofi noma i-caffeine anhydrous.
- Ukubuyekezwa ku-International Journal of Sport Nutrition and Exercise Metabolism sekuphelile ukuthi kukhona ubufakazi obulinganiselayo obusekela ikhofi njengesiza esiphuthumayo sokusebenza nokuhamba ngebhayisikili (uma inikeza i-caffeine ngendlela ejwayelekile yokucwaninga).
Ngenkathi idatha isalokhu ihluleka kwezinye izinhlobo zokuzivocavoca, kubonakala sengathi ukusika ngaleyo ndlela ngaphambi kokuba ama-cardio sessions akhoze ukukusiza ukukhakha okungeziwe.
Ungakanani Okufanele Ube Ne-Caffeine Ngaphambi Kokuqeqeshwa?
Uma uhlela ukusebenzisa i-caffeine njengomthuthukisi wokusebenza, zama ukulandela le mihlahlandlela ukukunika lolo suku olwengeziwe:
- Hlanganisa nesilinganiso sokuqala sokusebenzisa i-caffeine (yemvelo noma i-anhydrous) esingaba ngu-3-6 mg / kg wesisindo somzimba.
- Hlala uqala ekugcineni okuphansi kwalolu hlu bese uthole isilinganiso esincane esisiza ukuthi ufeze ukuthuthukiswa kokusebenza.
- Khumbula ukuthi amanani angaphezulu kuka 6 mg / kg awahlinzeki ngezinzuzo ezengeziwe, futhi angabangela imiphumela emibi kanye nokukhathazeka kokuphepha .
- Yidla i-caffeine cishe ihora ngaphambi kokuqeqesha noma umcimbi wakho wokuqeqesha.
Ngomdlali we-150-pounds, umthamo we-3 mg / kg uhambisana nama-milligrimu angama-200 e-caffeine, afana namakhophi amabili ekhofi.
Uma unquma ukusebenzisa ama-caffeine capsules anhydr esikhundleni salokho, ungathola izinhlobo eziningi ezimakethe ezihlinzeka ngale mali. Qinisekisa ukuthi ubuka ilebula ukuze ubone isilinganiso esifanele, njengoba amazinga angahluka ngokusekelwe kumkhiqizi nomugqa womkhiqizo.
Ingabe i-Caffeine Anhydrous ivinjwe yizinhlangano zezemidlalo?
Kungakhathaliseki ukuthi i-anhydrous noma ngokwemvelo-eyenzekayo, i-caffeine ilawulwa izinhlangano ezithile zezemidlalo.
I-National Collegiate Athletic Association (NCAA):
Uma ungumdlali oqeqeshiwe, uzofuna ukunyathela ngokucophelela ngokudla kwe-caffeine. I-NCAA okwamanje ivikela ukudla kwe-caffeine, besebenzisa umkhawulo we-micrograms ezingu-15 nge-milliliter emcinini. Lokhu kufana nama-milligram ayi-500 we-caffeine (noma mayelana nezinkomishi ezingu-6 zekhofi) idliwe ngesikhathi esisodwa.
I-World Anti-Doping Agency (i-WADA):
Uma ungumdlali wezemidlalo, ungakwazi ukuphefumula ukukhulula. I-WADA okwamanje ayibheki i-caffeine into evinjelwe. Ngesikhathi ivela ohlwini kusukela ngo-1984 kuya ku-2003, isuswe ngenxa yokukhathazeka ukuthi umzingcele awukwazi ukuhlukanisa amasiko amasiko okudla (isibonelo, ikhofi ejwayelekile kanye neziphuzo ezithambile) uma kuqhathaniswa nalabo abasebenzisa njengendlela yokuthuthukisa ukusebenza.
Kodwa-ke, i-WADA ifaka i-caffeine "ohlelweni lokuqapha." Lolu hlelo lwaklanyelwe ukulandelela izinto ezingavunyelwe okwamanje kodwa zingengozini yokusetshenziswa kabi noma ukuhlukunyezwa ngabagijimi. Kuyinto engacacile ukuthi ingabe ingezwelwa ohlwini lwezinto ezivinjiwe esikhathini esizayo, cishe emkhawulweni we-micro-12-12 nge-milliliter emcinini. Kepha abagijimi abaningi noma kunjalo, sebenzisa umthamo wokwenza ngcono we-3-6 mg / kg akufanele ukhiqize amazinga omchamo ngalelizinga.
Ingabe i-Caffeine i-Anhydrous Safe?
Ngokusho kweMayo Clinic kanye ne-FDA, iningi labantu abadala lingakwazi ukudla ngokuphephile kuze kufike kuma-milligram angu-400 e-caffeine. I-European Food Safety Authority iphinde isekele lelizinga lokusetshenziswa, lichaza ukuthi ukulinganisa okulinganayo kwama-milligram angu-200 ngesikhathi esisodwa kanye nokusetshenziswa okuvamile kwamamilogrimu angu-400 ngosuku kubhekwa njengokuphephile kwabesifazane abangakhulelwe.
Leveli yokuphepha isebenza ku-caffeine yemvelo noma i-anhydrous. Umthamo wansuku zonke we-caffeine olinganiselwa ku-400-milligram ulingana nezinkomishi ezine zekhofi ekhishwe ekhaya, noma amaphilisi amabili e-caffeine anhydrous aqukethe ama-milligram angu-200 ngamunye.
Kukhona ukukhathazeka okungeziwe kokuphepha ngemikhiqizo ye-caffeine anhydrous uma kuqhathaniswa nemithombo yemvelo, noma kunjalo. Uzofuna ukunaka le mihlahlandlela:
- Gwema i-caffeine ehlanzekile ephuzile - Njengoba kukhonjisiwe, i-FDA ikhuthaza ukunciphisa ngenxa yokulula ngokweqile. I-isipuni esisodwa se-caffeine e-anhydrous ephuzile yanele ngokwanele ukuze kubangele imiphumela engaba yingozi, njengoba ilingana nama-milligram angu-2700 we-caffeine. Ukuze ubheke lokho, kuzodingeka uphuze izindebe ezingu-28 zekhofi, izindebe ezingu-68 zetiyi omnyama, noma amathini angama-68 we-cola ukuze ulinge inani elifanayo le-caffeine.
- Khetha amanye amafomu futhi uqonde umthamo - Ukukhetha elinye uhlobo lwe-caffeine anhydrous, njenge-capsules, kufanele lenze kube lula ukuhlala phakathi kwemihlahlandlela yokuphepha. Thatha isikhathi ukuhlola amabhodlela ukuze uqiniseke ukuthi uqonde ukuthi i-caffeine ingakanani ephileni ngalinye.
- Bheka abakhiqizi abahloniphekile - Abakhiqizi abalungile babeka imikhuba endaweni ukuze bagweme ukungcola ngezingxube ezingadingeki bese bebeka phambili ukuphepha kokungeziwe. Funa izitifiketi ze-NSF noma ze-UL emabhodleleni, zombili ziyizinhlangano ezizimele ezivela eceleni ezibukeza izinqubo zokukhiqiza ezengeziwe.
- Hlola njalo nodokotela wakho ngaphambi kokuqala noma yikuphi okungeziwe - I-MD yakho izoba nesithombe esicacile semibandela yakho yezokwelapha yamanje kanye nemithi, futhi izokwazi ukukutshela ukuthi kunezizathu yini okufanele uzinciphise noma ugweme i-caffeine anhydrous.
Yiziphi Imiphumela Ezingezansi ze-Caffeine Anhydrous?
Ukubekezela kwakho emazingeni ahlukene e-caffeine kuncike ekutheni umzimba wakho usayizi, ukusetshenziswa okujwayelekile, imithi, ngisho ne-genetics yakho. Uma uqala ukungenisa i-caffeine engaphezu kwemingcele ephakanyisiwe, ungathola imiphumela emibi.
Mayelana nemiphumela emibi yokusetshenziswa kwe-caffeine esindayo kuhlanganisa:
- Izinsizwa
- Ukungalali
- Ukuphumula
- Ukukhathazeka
- Isisu sithukuthele
- I-nausea
- Uhudo
Imiphumela embi yokudakwa kwe-caffeine ihlanganisa:
- Ukuvota
- Ukukhathazeka
- Ukushaya kwenhliziyo okusheshayo
- Ubuhlungu besifuba
- Ukuzizwa
- Ukufa
Ungase uzizwe ukwesaba ukubona lezi zemihla. Thatha induduzo yokuthi kungaba nzima kakhulu ukubona noma yimiphi imiphumela emibi kakhulu nge-caffeine yemvelo ekudleni nasekudleni. Ungaqiniseka ngokukhetha kwakho okujwayelekile kokudla.
Uma unquma ukuthatha izithako ze-caffeine anhydrous, kubalulekile ukuqaphela ukuthi lezi zingozi zikhona. Ngokuthatha izinyathelo ezibalulwe ngenhla-njengokuxoxa ngokusetshenziswa nodokotela wakho nokuhlala esiphephile-unganciphisa noma iyiphi ingozi.
Ingabe Kukhona Abantu Okufanele Bagweme I-Caffeine Anhydrous?
Yebo. Uma ukhulelwe noma uncelisa, kungcono ukugwema i-caffeine i-anhydrous ngokuphelele. Ungakhathazeki - usakwazi ukujabulela ngokuphephile ukudla okulinganiselwe kwe-caffeine yemvelo, njengendebe yekhofi noma ushokoledi omnyama usuku ngalunye.
Uma ungumzali, uzophinde ufune ukuxoxa nengane yakho ngokugwema i-caffeine anhydrous. Abagijimi abaningi abasencane baqala ukuphenya izinketho zokwengeza zezemidlalo noma ukufaneleka komzimba jikelele. Kodwa-ke, bangase bangaqondi imiphumela yokusebenzisa ngokweqile ukusetshenziswa, ngoba le mikhiqizo ibonakala "yendalo." Qinisekisa ukuthi ubasiza ukuba baqaphele ukuthi izithako ze-caffeine zingaba yingozi.
Ngaphezu kwalokho, uzophinde ufune ukugwema i-caffeine anhydrous uma uthatha imithi ethile. Ngokusho kweMayo Clinic, lezi zihlanganisa i-ephedrine, i-theophylline, noma ngisho ne-herbal supplements njenge-echinacea.
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> UkuPhatha nokuPhathwa kweziDakamizwa. I-Warning Letter kuma-smartpowders. 2015.
> Hodgson AB, uRandell RK, uJeukendrup AE. Umthelela weMetabolic and Performance of Caffeine Uma kuqhathaniswa neKafini ngesikhathi sokuzivocavoca kokukhuthazela. I-CP Earnest, ihlelwe. PLoS ONE . 2013; 8 (4): e59561.
> Grgic J, Trexler ET, Lazinica B, Pedisic Z. Imiphumela ye-Caffeine Inakekele Emaseleni Amandla Namandla: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwe-Meta-Analysis. I-Journal ye-International Society of Sports Nutrition . 2018; 15: 11.
> Wickham KA, iSpriet LL. Ukuphathwa kweCafeine ngezinye izindlela. Imithi Yezemidlalo (Auckland, Nz) . 2018; 48 (Isihlomelo 1): 79-91.