Kana iwe wakafanana nesu, zvakajairika kutanga zuva rako nekugumburwa zvakananga mupoto yekofi. Izvo zvinogona kukupa iwe usingakundike simba raunoda kutumira maemail, ita yako-yekuita runyorwa, uye kupedzisa HIIT Workout. Nekudaro, iwe ungangoda 2, 3, kana kunyange mamwe makapu ekofi kuti uwane iyo yakafanana yekungwarira kunzwa. Saka unoita sei caffeine reset?
Ichi hachisi chinhu chisina kujairika, uye pane chaizvo maitiro anoitika mumuviri wako anokonzerwa nesimba re caffeine.
Chii chinonzi caffeine kushivirira?
Mumwe munhu anga asina caffeine kwenguva yakareba, kana kuti asina kumbove, anonzi ane zero kushivirira kwecaffeine. Ichi chinhu hachizivikanwi kumuviri, sezvo muviri usingaubudise nemasikirwo; asi hachisiwo chikafu chakakosha.
Kana tisina kushivirira zvachose caffeine, kuinwa kunogona kuunza manzwiro emufaro, kuwedzera kuziva kwepfungwa, uye manzwiro akanaka.
Iye zvino, patinonwa chiyero chakafanana chekofi nezuro, iyi yakafanana ichabudisa migumisiro yataurwa pamusoro apa, kunyange zvishoma. Sezvo munhu achiramba achinwa chiyero chakafanana checaffeine pazuva, muviri unoshivirira uye izvi zvakanaka zvinozove zvakaderedzwa nekufamba kwenguva. Kutaura idi, kana tisina kushivirira, tichanzwa takasununguka kana tainwa.
Panzvimbo pekuwedzera kusvinura, tinogona kuona kuti hatinzwi "zvakajairika" kutozosvikira tave nedoro yedu yezuva nezuva yecaffeine.
Sei mhedzisiro ye caffeine ichipera?
Caffeine inoita kuti unzwe wakajeka-maziso mabatiro ainoita zvinhu zviri mumuviri wako.
Nemhaka yokuti inokurudzira kusvinura, caffeine inozivikanwa sechinhu chinokurudzira. Kunyanya, inoshanda sea adenosine receptor antagonist. Izvi zvinoreva kuti inovhara adenosine, chinhu chiri mumuviri wako chinokurudzira kurara uye chinokutadzisa kurara. Caffeine inogonawo kuwedzera nguva yekuita, mafungiro, uye kushanda kwepfungwa.
Adenosine receptors muuropi hwako inoita basa rakakosha mukurara, kumutsa, uye kuziva. Caffeine inovhara kwechinguva aya ma receptors, ichigadzira mhedzisiro yekunzwa kusvinura, kushoma kuneta, uye kuwedzera simba.
Inogona kuvhara kusvika ku50 muzana yeaya anogamuchirwa kana achidyiwa kakawanda mukati mezuva rose, pakudzidza kwaNovember 2012 mu Journal of Nuclear Medicine.
Zvisinei, simba remusikirwo rinoshanda zvakanakisisa paunoritora nguva nenguva, nguva nenguva, panzvimbo pechitendero mangwanani oga oga. Daily caffeine kushandiswa kunoita kuti isanyanya kushanda nekuti muviri wako unokura a kushivirira kwaari. Kunyangwe zvichigona kubatsira kuvandudza kutarisisa kwako uye simba, mhedzisiro ye caffeine ichave yenguva pfupi kana iwe ukanwa yakawanda zuva rega rega.
Zvinosuruvarisa, nekugara uchinwa zvinwiwa zvine caffeine, uropi hunobhadhara nekugadzira mamwe adenosine receptors, zvichibvumira mamwe mamorekuru eadenosine kuti asungirire kwavari. Yako biology inogonawo kukanganisa kukurumidza kwaunoita kushivirira kune caffeine.
Vanhu vane kushivirira kwakasiyana uye mhinduro kune caffeine, iyo inokonzerwa neiyo genetics. Kugara kunwa caffeine kunogona kukurudzira kushivirira kwekafeine mune vamwe vanhu, saka mhedzisiro ye caffeine inogona kudzikira nekufamba kwenguva. Naizvozvo, zvinodikanwa kushandisa huwandu hukuru kuti unzwe zvakafanana zvinokurudzira mhedzisiro.
Kutora yakawanda ndiyo mhinduro here?
Chokwadika, haugoni kuramba uchinwa mamwe makapu ekofi kutozosvikira wasvika mumugariro wako unodiwa womufaro. Kusvikira ku400 milligrams ye caffeine pazuva inoratidzika kunge yakachengeteka kune vakawanda vakuru vane hutano. Ndiyo inenge mari iri mumakapu mana ekofi.
Kana iwe ukadya zvinopfuura izvo, nyanzvi dzinoti inogona kuve isingafadzi (uye pamwe inojairika) mhedzisiro yakadai se:
- Musoro
- Insomnia
- Kutya
- Kushatirwa
- Kuita weti kakawanda kana kutadza kudzora weti.
- kurova kwemoyo nekukurumidza
- kudengenyeka kwemhasuru
Caffeine kushivirira kunowanikwa nekufamba kwenguva. Kubva pane imwe chidzidzo, kushivirira kwakakwana kwakawanikwa kunoitika mushure me1 kusvika kumazuva mana pakati pevatori vechikamu. Kuti vasvike pamhedziso iyi, vaongorori vakafunga zvinhu zvakaita seyero yeropa, kurova kwemoyo, uye plasma epinephrine mazinga.
Caffeine reset mabhenefiti
Hapana kutsvagisa kwakawanda kwakaitwa pamusoro penyaya yekushivirira kushandiswa kwezuva nezuva. Nekudaro, vaongorori vakatevera mhedzisiro yekushivirira muvanhu gumi nemumwe vane hutano, vanoshanda muna Ndira 11 PLoS ONE yedzidzo yekuongorora.
Nekutora zororo, uri kubvumira adenosine receptors reset pamwero wakaderera, zvichiita kuti kushivirira kwako kuve kwakaderera uye mhedzisiro inonzwa ine simba.
Vatori vechikamu vakadya anenge 200 milligrams kwemazuva makumi maviri akatevedzana mune imwe kurapwa uye placebo kwemazuva makumi maviri mune imwe kurapwa. Kuenzaniswa ne placebo, caffeine yakanyanya kuwedzera peak cycling simba mukati memazuva gumi nemashanu ekutanga. Nekudaro, mushure meiyo nguva, mhedzisiro yekusimudzira-kuita yakadzikira.
Zvichakadaro, kusanwa kazhinji kunogona kuvandudza kusvinura kwepfungwa uye kushanda kwepfungwa, maererano nekuongorora kwaMarch 2013 mumagazini Psychopharmacology. Kuderedza caffeine kunogona kupa muviri mukana wekuti usanyanya kushivirira pairi.
Nzira yekurega sei caffeine?
Nekudaro, iwe haufanirwe kumira kutonhora turkey: kumira nekukurumidza kana iwe wagadzira kuvimba nazvo kunogona kukonzera. kurega zviratidzo zvakadai semusoro, kuneta, kunetseka kuisa pfungwa pachinhu chimwe, kusvotwa, kurwadziwa kwetsandanyama, uye kugumbuka.
Kunyanya caffeine yaunodya, zvakanyanya kuipa kwako zviratidzo zvekusiya. Vanogona kutanga maawa gumi nemaviri kusvika makumi maviri nemana mushure mekupedzisira dhesi ye caffeine uye inogona kugara chero kupi zvako kubva pamazuva maviri kusvika mapfumbamwe.
Zvishoma nezvishoma udzike nekuchengeta kuti uri kunwa zvakawanda sei uye kuderedza huwandu uhu zvishoma zuva rega rega. Iwe unogona zvakare kuedza decaf kofi kana iwe uchida kuravira asi usingade iyo caffeine yese. Edza kubvisa zvinwiwa nechinhu ichi gare gare muzuva kuitira kuti muviri wako ujairire kushoma kwacho, izvo zvinoderedza zvinobvira kubvisa mhedzisiro.
Kana tichida kuita kuti zvive zvakanyanya, tinogona kutsiva nhamba yemakapu atinonwa netii. Saka, panzvimbo pemakapu matanhatu ekofi, taigona kuva nekapu nhatu dzekofi nemakapu matatu etii. Tichaita izvi kusvikira takwanisa kucheka zvachose.
Nzira dzekuwedzera Simba Pasina Caffeine
Kana tichida manzwiro aya ekuchenjerera, zvakanaka! Kune dzimwe nzira dzakawanda dzekunzwa kusimba pasina kuvimba nekaffeine.
Kubatanidza mapuroteni uye fiber
Zvatinodya zvinogona kuita mutsauko mukuru mumazinga esimba rako. Sanganisa mapuroteni akaonda nefiber-rich carbohydrate kupa simba rinogara kwenguva refu. Mimwe mienzaniso inosanganisira yakaderera-mafuta yogati nemichero, maapuro zvimedu nenzungu butter kana makarotsi, uye tambo chizi.
Neiyi nzira, isu hatizongoita chete caffeine reset, asi isu tichadyawo kunaka kwemhando yekudya.
kugadzira smoothie
Chinwiwa chinotonhorera, chine muchero hachingokupei mangwanani-pick-me-up, asi mashizha ane mashizha anozobatsira simba rako pane cellular level. Greens ine nitrates inongoitika inoshandurwa kuita nitric oxide mumiviri yedu, inova komisheni inovhura tsinga dzedu dzeropa, ichibvumira okisijeni yakawanda uye inopa simba muuropi nemumasero emuviri.
Simba rinopiwa nekuzunungusa rakasiyana nerekofi, asi rinongobatsira. Kofi ine stimulant yakanaka, nepo miriwo inozununguswa inopa simba kune zvinovaka muviri.
Edza beetroot latte
Ingo sanganisa hupfu hwebeetroot, mukaka unodziya usina kutapira, sinamoni diki, uye dhizi remaple syrup kana uchi. Beet inewo yakakwira mazinga ekupa simba nitrate.
Izvi zvinonaka zvirinani kupfuura zvaungatarisira, uye iruvara rwepinkish. Kana iwe uchirega kushandisa chinhu ichi, unogona zvakare kuedza matcha latte; nepo matcha green tea ine imwe caffeine, ine zvishoma pane kofi.
Chengetedza hydration
Zvikamu makumi maviri kubva muzana zvemvura yaunoda kubva muchikafu, vakadzi vanoda makapu mapfumbamwe emvura pazuva uye varume vanoda 20 makapu.
Kunyange kupererwa nemvura zvishoma kunogona kukonzera kuneta. Tichaedza kunwa girazi remvura kana herbal tea mangwanani pakarepo mushure mokumuka. Izvi zvichaita kuti tiwedzere simba ratinaro patinongomuka.
Kuita maekisesaizi
Kuita zvemuviri kunowedzera kurova kwemwoyo wako uye kunoita kuti ropa rako riyerere, uye kutumira iyo yese okisijeni nekudya kune tsandanyama dzako zvinogona kukupa simba rakawanda. Kunyangwe kufamba nekukurumidza kana kufamba zvinyoro kunobatsira kuwedzera simba uye manzwiro.
Kana isu tichidawo kutamba mitambo chinhu chekutanga muzuva, hapazove nekudikanwa kwekunwa kofi usati watanga. Sezvineiwo, tichapedza nekugona kwakawanda kutarisana nezuva.
Nzira yekunwa kofi zvakare?
Kana tikaita chero nzira yekuita iyo caffeine reset, makorokoto! Iye zvino tinogona kuenda kuchikamu chechipiri. Zvingaita sezviri nyore, asi hazvina kusimba uye zvakakosha. Kuti tidzivise kukudziridzazve kushivirira kwecaffeine, isu tinofanirwa kudzivirira zvinhu zvese zvatakakanganisa kekutanga kutenderera.
Chokutanga pane zvose, unofanira kutanga kunwa zvishoma yekofi mazuva ese. Tinofanira kuona kuti muganhu wedu wezuva nezuva ndewei. Muganhu uyu unoreva huwandu hwekofi yatinozonwa tisati taita nhanho. Kana tangoona kuti nhanho iyi ndeipi, tichafamba zvishoma nezvishoma takananga panhongonya iyoyo. Kana tikatora danho rekutanga rekupora, tichaona kuti kunyangwe zvinwiwa zvidiki zvatinonwa zvinotirova zvakanyanya kupfuura nakare kose.