Abantu abakhuthele nabadlali abafuna ukuthuthukisa ukusebenza kwezemidlalo ngokuvuselela kodwa ngaphandle kwemiphumela emihle engase ibe yingozi engavela emithethweni engekho emthethweni . Ikhofi iqukethe i-caffeine, i-stimulant yemvelo ekhonjiswe ukuthi iyindlela ephephile yokuthuthukisa ukusebenza kwethu. Eqinisweni, ikhofi emnyama ibe yinye yeziphuzo ezithandwa kakhulu futhi eziphumelelayo ngaphambi kokusebenza ngokucwaninga.
1 - Ikhofi i-Effective Pre-Workout Isiphuzo
Ungabheki ngaphezu kwe-pantry yakho noma isitolo sekhofi wendawo ukuze uthole isiphuzo esiphuthumayo nesiphuthumayo sokuphambili kokusebenza. Ucwaningo lubonise ikhofi kuthuthukisa ukusebenza kwethu kwezemidlalo kanye nezinye izinzuzo zezempilo.
Asikho isidingo sokugijimela esitolo sesengezela ngamapulderi ama-pound abizayo noma amaphilisi athembisa ukushisa amafutha ngokushesha. Ukushayela i-pot ebhodini futhi ujabulele indebe efudumele kaJoe, ukhiphe ukhilimu noshukela kungase kube yilokho okudingayo ukuze ukhuthaze lowo msebenzi.
Amazinga aphezulu e-caffeine ekomishi yekhofi aboniswa ukuthuthukisa kakhulu ikhono lethu lokushisa amafutha ngesikhathi sokuvivinya umzimba. Siphinde sidle amakholori ambalwa phakathi nosuku ngoba ama-compounds ne-caffeine ekhofi zivimbela ukudla kwethu.
Umthelela omkhulu wekhofi kwenzeka emaminithini angu-30 kuya kwangu-60 emva kokuphuza indebe. Uma i-caffeine ingena emzimbeni wethu, izimpendulo eziningana ziqala ukuvela emzimbeni wethu. Ukucindezelwa kwegazi nokunyuka kwenhliziyo, izitolo ezinamafutha zidiliziwe, futhi amafutha acids akhishwa egazini. Ngokuvamile sizizwa sinamandla futhi silungele ukuqeqeshwa okuhle.
2 - Ikhofi Ikhuthaza Ametabolism
Ikhofi iqukethe i-caffeine, i-stimulant eboniswe ukuthuthukisa isilinganiso sethu semethamo. I-metabolic rate ibhekisela kwisilinganiso umzimba wethu usebenzise noma ushisa amandla usuku lonke. Esicwaningweni esisebenzisa izilingo ezine ezihlukene, iqembu elidla ikhofi libonisa ukwanda okukhulu kwesilinganiso samandla ngesikhathi futhi kuqhubeka amahora amathathu emva kokudla kwe-caffeine.
Abahlanganyeli ukuphuza ikhofi babonisa nokwanda okukhulu kwe-fat oxidation (ukushisa) ngenxa yokwanda kwemetabolism. Lokhu kusho ukuthi ikhofi inikeza amafutha asebenzayo ngaphezulu ngesikhathi sokuzivocavoca kanye namahora ambalwa emva kokuzivocavoca. Ucwaningo lubonisa ukuthi ungadli ngaphezu kwezinkomishi ezimbili zekhofi ihora elilodwa ngaphambi kokuqeqesha okunomphumela omuhle kakhulu.
Umzimba uthatha ikhofi kanye ne-caffeine njenganoma imuphi omunye umuthi. Ukusetshenziswa komthamo omkhulu wendabuko kuboniswa ukuthi kungabonakali ngokwezifundo ezingapheliyo. Kulesi simo, okungaphezulu akulungile futhi kuthatha inani elincane ukufeza imiphumela emihle.
Labo abanezimo zezokwelapha ezifana ne-hypertension, i-caffeine sensitive, noma abakhulelwe akufanele baphuze ikhofi ngaphandle kokuba nengxoxo nodokotela wabo.
3 - Ukuthuthukiswa kwekhofi Ukusebenza kwezemidlalo
Ikhofi yokuphuza iye yahlanganiswa nokusebenza kwezemidlalo okuthuthukisiwe. Ngokwe-athikili eyashicilelwe kuyi- International Society of Sports Nutrition , "i-caffeine iyasebenza ekuthuthukiseni izinhlobo ezahlukene zokusebenza lapho idliwe ngamanani okuphansi okuya ekulinganiseni."
Enye eyatholwa eMidlalo Medicine ibonise ukuthi i-caffeine yenza umdlali aqeqeshe isikhathi eside futhi asebenzise amandla amakhulu. I-caffeine nayo yaboniswa ekuthuthukiseni amazinga okukhuthazela nokumelana nokukhathala.
Abagijimi bokukhuthazela kubonakala bezuzisa kakhulu ekudleni i-caffeine etholakala ekhofi. Ucwaningo lubonisa ukuthi ikhofi ishukumisa umzimba wethu ukuba usebenzise izitolo ezinamafutha njengamafutha ngesikhathi sokusebenza isikhathi eside. Esikhundleni sokusebenzisa imisipha ye-glycogen (ushukela) ngesikhathi sokuvivinya umzimba, kubonakala sengathi kuyashintsha ezitolo zezilwane ezivumela ukusetshenziswa isikhathi eside kwemisipha yokusebenza.
Okunye ukuhlolwa ngesilinganiso sokuzikhandla okubonakalayo (RPE) kanye nabadlali abadla ikhofi babonisa ukuthi kukhona okuhlangenwe nakho okuvelele kokuzivocavoca. I-RPE isilinganiso sokulinganisa ukuthi ukuzivocavoca kanzima kuzizwa kanjani kumhlanganyeli ngenkathi usebenza ngokomzimba. Imiphumela ye-RPE yocwaningo ibonisa abadlali abadla ikhofi ngaphambi kokuzivocavoca bazizwa bekhathala kancane futhi bezama ukuzikhandla ngesikhathi sokuqeqeshwa.
Ukuphuza ikhofi okungenani ihora elilodwa kuze kungakapheli imizuzu engama-30 ngaphambi kokuzivocavoca kubonakala kunika imiphumela emihle kakhulu. Kubonakala kungcono uma kuziwa ekudleni kwe-caffeine.
Xhumana nodokotela wakho ngaphambi kokuba uphuze ikhofi uma unenkinga yezokwelapha njenge-hypertension. Abaphuza ikhofi bangathola ukuthi ushintsho olulula lwekhofi elidliwayo ngaphambi kokusebenza luzobona umehluko omkhulu ekusebenzeni kwamakhono.
4 - Ukugxila okungcono Ngesikhathi sokusebenza
Ikhofi ne-caffeine kuye kwaboniswa ukuthuthukisa ukugxila kwengqondo. I-caffeine iyinhlangano evusa amandla yemvelo ekhonjiswe ukugqugquzela isimiso sezinzwa (central CN) futhi sithuthukise ukusebenza kobuchopho . Olunye ucwaningo lubonisa ukuthi i-caffeine inethonya elihle ezindaweni eziphathelene nobuchopho obangela inkumbulo nokugxila. Uma ukucabanga kubukhali, kusiza ukuqeqeshwa kwakho kuphumelele futhi kuphumelele.
Ngokwesinye isihloko esivela eHarvard Health Publications, ikhofi kanye ne-caffeine kunganikeza amandla okwandisa futhi kungathuthukisa ukusebenza kwengqondo. Kubuye kwaphakanyiswa ukuthi ikhofi inganciphisa ukuqhubekela phambili kokunciphisa kwengqondo okudala.
Olunye ucwaningo lwahlola imiphumela ye-caffeine ekudleni kwi-prefrontal lobe yobuchopho. Lesi sigaba sobuchopho sichaze isikhathi sokuqapha, ukuhlela, nokugxila. Imiphumela yathola i-caffeine yokwandisa umsebenzi we-prefrontal lobe nokuthuthukisa ukusebenza kobuchopho kule ndawo. Nakuba i-caffeine yanda umsebenzi wobuchopho, kubonakala sengathi ihlukahluka ngokucwaninga komuntu ngamunye futhi okuqhubekayo kuyadingeka ukuze unciphise lokhu okutholayo.
Olunye ucwaningo lwalinganisa imiphumela engqondweni yokudla kwe-caffeine kubagijimi. Labo abadlali abadla i-caffeine ngaphambi kokuqeqeshwa ngokuzikhandla kwempilo babonisa ukuhlushwa okuthuthukisiwe ngokukwazi ukusekela izinga eliphezulu lokuzivocavoca. Le miphumela yayihlanganisa nabadlali ngaphandle kokulala ngokwanele.
Ukucwaninga kubonisa ukuthi akudli ngaphezu kwezinkomishi ezimbili zekhofi omnyama ngosuku kuzofeza imiphumela emihle.
Kubalulekile ukubonisana nodokotela wakho ngaphambi kokuba uphuze ikhofi uma uthola izimo zezokwelapha ezifana ne-hypertension.
5 - Ikhofi Inciphisa Ubuhlungu Bama-Muscle
Ikhofi kanye ne-caffeine kuye kwaboniswa ukunciphisa ubuhlungu besisindo somzimba. Ngokusho kocwaningo olwanyatheliswa yiYunivesithi yase-Illinois , abahlanganyeli abacwaninga ukuphuza ikhofi ye-caffeinated babhekana nobuhlungu obuncane besisindo ngesikhathi nangemva kokusebenza kwabo. Olunye ucwaningo lubonisa ukuthi ukuphuza izinkomishi ezimbili zekhofi kunganciphisa ukuhamba kwemisipha emva kokusebenza ngamaphesenti angaba ngu-50. Lokhu kuthuthukiswa okuphawulekayo kubantu abadala abakhuthele abathintekayo mayelana nokulibaziseka ukuqala kwe-muscle soreness (DOMS) ngemuva kokuzivocavoca okukhulu.
Ngokwe-athikili eyanyatheliswa kuyi- Journal of Strength and Conditioning , i-caffeine yanciphisa kakhulu ukuhamba kwemisipha emva kokusebenza ngokuqhathaniswa ne-placebo. Abahlanganyeli ukuphuza ikhofi ngaphambi kokuqeqeshwa kwesisindo somzimba baphakeme futhi bakwazi ukuqedela ukuphindaphinda okuningi kwisethi yabo yokugcina. Imiphumela yabonisa ukudla i-caffeine ngaphambi kokuqeqeshwa okukhulu kuthuthukisa ukusebenza kwezemidlalo futhi kunciphise isikhathi sokuthola imisipha.
Ukuphuza ikhofi ikhofi ngaphambi kokuzivocavoca kungasiza labo abavame ukwehla ngesikhathi sokuzivocavoca. Ukuzivocavoca kungabangela i-lactic acid build-up ebuhlungu uma kugcizelelwa imisipha. Abanye bavame ukuyeka ukusebenza ngenxa yalesi simo esibuhlungu. Ubufakazi obwanele buhlinzekwe ukubonisa ikhofi kunciphisa ubuhlungu besisindo, kuthuthukise ukukhipha amandla, futhi kukhuthaza umuzwa omuhle ngokuzivocavoca.
Uma uhlangabezana nezimo zezokwelapha njenge-hypertension uthintane nodokotela wakho ngaphambi kokwengeza ikhofi kwimenyu yakho.
6 - Ikhofi Yisiza Ukulwa Nezifo
Ikhofi iqukethe i-antioxidants enamandla eboniswa ukunciphisa ingozi yezifo. Ama-antioxidants asebenza ngokuhlanza igazi, asuse ama-radicals mahhala, futhi asize umzimba ulwa nezifo nokugula. Ngokusho kocwaningo olwanyatheliswa ku-Academy of Nutrition and Dietetics , "ikhofi inikeza omunye wemithombo emikhulu ye-antioxidants ekudleni kwaseMelika."
Izinzuzo zekhofi kanye ne-cafeine ziye zahlanganiswa nokuvimbela izifo. Ucwaningo lubonise ikhofi ukunciphisa ukuvuvukala , sisize isifo sikaParkinson, futhi sinciphise izifo ezithile zegciwane. Kubuye kuboniswe ukunciphisa ukutholakala kwama-gallstones.
Ucwaningo oluqhubekayo lubonisa ukuthi ikhofi ingaba nenzuzo empilweni yethu. Kutuswa ukuba ungaphuzi ngaphezu kwezinkomishi ezimbili zekhofi omnyama ngosuku ukuze uthole izinzuzo ezifanele. Kungumqondo omuhle ukuhlala usebenzise ikhofi ngokulinganisela nokulinganisela.
Xhumana nodokotela wakho uma uzwa ukushaya kwenhliziyo okusheshayo, ukuphawula, noma ezinye izimpawu ze-caffeine ngokweqile. Okufanayo kuya uma unesifo somfutho, ukhulelwe, uhlolile isifo senhliziyo, noma unakekela uthintane nodokotela wakho ngaphambi kokuphuza ikhofi.
Imithombo:
pubmed.gov, i-Caffeine nekhofi: ithonya labo ngokulinganisa komzimba kanye nokusetshenziswa komgogodla ngesisindo esijwayelekile kanye nabantu abakhuluphele, u-Acheson KJ, 5/80
Jissn.com, Umphakathi Wamazwe Omhlaba Wezemidlalo Ukudla Ukuma isikhundla: caffeine kanye nokusebenza, Erica R Goldstein, 1/27/10
pubmed.gov, i-Caffeine nokuzivocavoca: umzimba, ukukhuthazela nokusebenza, Graham TE, 11/01
Health.harvard.edu, i-Caffeine nokudla okunempilo kungakhuphula imemori, amakhono okucabanga; Umphumela wokuphuza utshwala awuqiniseki, uStephanie Watson, 6/18/14