Ukubheka ngokucophelela ukusebenza kwe-Performance-Boosting Effects
Ikhofi yisiphuzo esithandwa kakhulu phakathi kwabadlali. Esinye sezizathu zalokhu kumasiko-ukuhlangana ndawonye emva kokuqeqesha, isibonelo. (Qaphela abashayeli bamabhayisikili ngamagesi agcwele ukukhiqiza ezinye izitolo zekhofi ekuseni ngeviki emva kokuhamba isikhathi eside.)
Ngaphandle kokuthi ikhofi -joe, i-caffeine, i-java, udaka, njll-ngokusobala isiphuzo esidumile, sinambitha kahle, futhi sibonakala sinomthelela omuzwa wokuphila kahle namandla kubantu abaningi, izinzuzo zezempilo kanye nokusebenza ukuphuza ikhofi kungase kube ngenxa ye-caffeine evuselelayo nezinye izitshalo ezivela emvelo.
I-Cafeine njenge-Supplement Yokusebenza
I-Caffeine ingenye yezinsiza zokudlala zezemidlalo ezihlonziwe njengephephile futhi ziphumelelayo kumanani okunconywa. I-caffeine ayivinjelwe noma ibhalwe yi-World Anti-Doping Agency yezemidlalo. Izizathu zokuba i-caffeine iyasiza akucaci ngokuphelele, kodwa kungenzeka ukuthi iphathelene nokulibaziseka kwe-neural / ukukhathala kwengqondo-okungukuthi, awuzizwa ukhathala noma ubuhlungu lapho ungahambi ngaphandle kwe-dose caffeine. Futhi, i-caffeine ingase ihlinzeke ngemiphumela emihle yokusebenza kwemisipha. Imfundiso yokuqala yokuthi i-caffeine ikhulisa ukushisa kwamafutha kubonakala sengathi isaphulelo njengendlela yokusebenza kwabagijimi. I-Caffeine ibonakala ikhulisa ukusebenza emisebenzini ende yokukhuthazela njengemarathons kanye ne-triathlons kodwa inenzuzo encane ekuncintiswaneni emidlalweni yamandla njenge-sprints, noma ngisho nokwakhiwa komzimba nokwehlisa umzimba. Kodwa-ke, i-caffeine ingase ibone inzuzo kubadlali kule midlalo yemidlalo ngokubenza baqeqeshe kanzima.
Ikhono likaCaffeine lokunciphisa "izinga lokuzikhandla okubonakalayo" (RPE) elihlotshaniswa nobuhlungu nokunganaki cishe liyakwazi ukuthuthukisa ikhono eliphezulu lokuqeqesha ivolumu.
Ngaphezu kwalokho, ikhofi / i-caffeine ingabanika abanye abaqeqeshi nabancintisana ngomzwelo wenhlalakahle namandla-emva kwakho konke, kuyindlela ephumelelayo ebuchosheni nangokwemvelo, nakuba umphumela ungaba ngaphezulu kwengqondo kunokwenyama, futhi umzila phakathi kwalaba ababili kuphazamiseke.
Imiphumela yezempilo ye Coffee
Kuzo zonke izifundo zezempilo zomuntu, ikhofi kanye ne-caffeine ziye zahlotshaniswa nokuvinjelwa kwezifo ezihlukahlukene, ezinemiphumela emibi emiphakathini yabantu abaphilile kuze kube yizinkomishi ezingu-3-4 ngosuku, ezilinganiselwa ku-400 milligrams ze-caffeine. (Ekukhulelwe, mhlawumbe isigamu salokhu ukuveza ukungacaciseki ngokuphathelene ne-caffeine nokukhulelwa kwesisu)
Izinzuzo zezempilo ezitholakalayo zekhofi:
- Ukwehlisa ingozi yesifo sikashukela sohlobo lwesibili
- Ivikela izifo zesibindi
- Ivikela isifo sikaParkinson
- Kunciphisa ingozi yomdlavuza we-endometrial
- Ivikela isifo so-Alzheimer
Iningi lalezi zinzuzo liye lafinyelela ekufundeni kwabantu okuzayo futhi angeke libhekwe njengeqiniso ngenxa yezinto ezingahle zingabalwa kulolu hlobo lokutadisha.
Indima ye-caffeine nekhofi enesifo senhliziyo isalokhu iphikisana kodwa isingaphansi kwamashumi eminyaka edlule, ngokulinganisela ekusetshenzisweni okuphezulu okungabonisi ingozi yesifo senhliziyo ekufundeni kwabantu abaningi.
Imithombo:
JM Green, Wickwire PJ, McLester JR, et al. Imiphumela ye-caffeine ekuphindaphindiwe kokuhluleka nokulinganisa kokuzikhandla okubonakalayo ngenkathi kuqeqeshwa ukuphikiswa. Int J Sports Physiol Yenza . 2007; Sep; 2 (3): 250-9.
I-Higdon JV, i-Frei B. Ikhofi nempilo: ukubuyekezwa kocwaningo lwabantu lwakamuva. Crit Rev Rev Food Sci Nutr . 2006; 46 (2): 101-23.
Lopez-Garcia E, van Dam RM, Willett WC, et al. Ukusetshenziswa kwekhofi kanye nesifo senhliziyo esiswini kwamadoda nabesifazane: isifundo seqembu elizoba khona. Ukujikeleza . 2006; 2; 113 (17): 2045-53.
I-Tarnopolsky MA. Ukusetshenziswa kwe-caffeine ne-creatine emidlalweni. I-Ann Nutr Metab . 2010; 57 Isihlomelo 2: 1-8.
Woolf K, Bidwell WK, uCarlson AG. Umphumela we-caffeine njenge-ergogenic usizo ekuzivocavoca kwama-anaerobic. I-Int J Sport Nutr Exerc Metab . 2008; 18 (4): 412-29.