Ukuba ufana nathi, kuyinto eqhelekileyo ukuqala usuku lwakho ngokukhubeka ngqo kwisitya sekofu. Oko kunokukunika ukomelela okungenakoyiswa obukufunayo ukuthumela ii-imeyile, wenze uluhlu lwakho lwezinto oza kuzenza, kwaye ugqibezele umthambo we-HIIT. Nangona kunjalo, unokufuna i-2, 3, okanye iikomityi zekofu ezingaphezulu ukufumana imvakalelo efanayo. Ke wenza njani ukusetha kwakhona i-caffeine?
Oku akuyona into engaqhelekanga, kwaye kukho ngokwenene iinkqubo ezenzeka emzimbeni wakho ezibangelwa amandla e-caffeine.
Yintoni ukunyamezela i-caffeine?
Umntu ongazange abe caffeine ixesha elide, okanye zange, kuthiwa ukunyamezelana zero for caffeine. Le nto ingaqhelekanga emzimbeni, ekubeni umzimba awuvelisi ngokwemvelo; kodwa ayisosondlo esibalulekileyo kananjalo.
Xa singayinyamezeli kwaphela i-caffeine, ukuyisela kunokuvelisa iimvakalelo zovuyo, ukuqonda okuphakamileyo kwengqondo, kunye neemvakalelo ezilungileyo.
Ngoku, xa sisela inani elifanayo lekhofi njengezolo, le mali iya kuvelisa iziphumo ezikhankanywe ngasentla, nangona kwinqanaba elingaphantsi. Njengoko umntu eqhubeka nokusela isixa esifanayo se-caffeine ngosuku, umzimba uyanyamezela kwaye ezi ziphumo ezilungileyo ziya kuncitshiswa kakhulu ngokuhamba kwexesha. Enyanisweni, ukuba sinokunganyamezeli, siya kuziva siqhelekile xa sisisela.
Endaweni yokwandisa ukuphaphama, sinokuqaphela ukuba asiziva "siqhelekileyo" de sibe nedosi yethu yemihla ngemihla ye-caffeine.
Kutheni umphumo we-caffeine uphela?
I-caffeine ikwenza uzive unamehlo aqaqambileyo kwindlela ezichaphazela ngayo izinto emzimbeni wakho.
Ngenxa yokuba ikhuthaza ukuphaphama, i-caffeine yaziwa ngokuba yinto evuselelayo. Ngokukodwa, isebenza njenge i-adenosine receptor antagonist. Oko kuthetha ukuba ithintela i-adenosine, into esemzimbeni wakho ekhuthaza ukozela kwaye ikuthintele ukuba ulale. I-caffeine inokunyusa amaxesha okuphendula, imo, kunye nokusebenza kwengqondo.
I-Adenosine receptors kwingqondo yakho idlala indima ebalulekileyo ebuthongweni, ekuvukeni nasekuqondeni. I-caffeine ivimba okwexeshana ezi zamkeli, idala umphumo wokuziva uphaphile ngakumbi, udiniwe kancinci, kwaye unamandla.
Inokuthintela ukuya kuthi ga kwi-50 yepesenti yala ma-receptors xa isetyenziswe ngokuphindaphindiweyo imini yonke, ngophononongo lukaNovemba ka-2012 kwiJenali yeNuclear Medicine.
Nangona kunjalo, isivuseleli sendalo sisebenza kakuhle xa usithatha ngamaxesha athile, ngamaxesha athile, kunokuba sikhonze rhoqo kusasa. Ukusetyenziswa kwe-caffeine yemihla ngemihla kuyenza ingasebenzi kakuhle ngenxa yokuba umzimba wakho uphuhlisa a ukunyamezela kuye. Nangona kunokunceda ukuphucula ugxininiso lwakho kunye namandla, iziphumo ze-caffeine ziya kuba zifutshane ukuba usela izixa ezikhulu suku ngalunye.
Ngelishwa, ngokusela rhoqo iziselo ezinecaffeine, ingqondo ihlawula ngokudala ii-adenosine receptors ezininzi, evumela iimolekyuli ezininzi zeadenosine ukuba zibopheleleke kuzo. Ibhayoloji yakho inokuchaphazela ngokukhawuleza ukuphuhlisa ukunyamezela kwi-caffeine.
Abantu banokunyamezela okwahlukileyo kunye neempendulo kwi-caffeine, ephenjelelwa ngokuyinxenye yimfuza. Ukusetyenziswa rhoqo kwe-caffeine kunokukhuthaza ukunyamezela kwe-caffeine kwabanye abantu, ngoko ke iziphumo zecala ze-caffeine zinganciphisa ngokuhamba kwexesha. Ngoko ke, kuyimfuneko ukusebenzisa isixa esikhulu ukuva iziphumo ezifanayo ezivuselelayo.
Ngaba ukuthatha ubuninzi obungaphezulu sisisombululo?
Kakade ke, awukwazi ukuqhubeka usela iikomityi ezininzi zekofu de ufikelele kwimo yakho oyithandayo yolonwabo. Ukuya kuthi ga kwi-400 milligrams ye-caffeine ngosuku ibonakala ikhuselekile kubantu abadala abaninzi abasempilweni. Oko kumalunga nesixa kwiikomityi ezi-4 zekofu.
Ukuba usebenzisa ngaphezu koko, iingcali zithi inokuba nemiphumo engathandekiyo (kwaye mhlawumbi iqhelekile) njenge:
- Intloko
- Insomnio
- Uvalo
- Ukucaphuka
- Ukuchama rhoqo okanye ukungakwazi ukulawula ukuchama.
- ukubetha kwentliziyo ngokukhawuleza
- ukungcangcazela kwemisipha
Ukunyamezela i-caffeine kufumaneka ngokuhamba kwexesha. Ukususela kwesinye isifundo, ukunyamezela okupheleleyo kwafunyaniswa ukuba kwenzeke emva kwe-1 ukuya kwiintsuku ze-4 phakathi kwabathathi-nxaxheba bophononongo. Ukufikelela kwesi sigqibo, abaphandi baqwalasela izinto ezifana nenqanaba loxinzelelo lwegazi, izinga lentliziyo, kunye namanqanaba e-plasma epinephrine.
Izibonelelo zokusetha kwakhona i-caffeine
Akukho uphando oluninzi olwenziweyo malunga nokunyamezela ukusetyenziswa kwemihla ngemihla. Nangona kunjalo, abaphandi balandela iziphumo zonyamezelo kubantu abali-11 abasempilweni, abakhutheleyo kuxilongo lwemfundo kaJanuwari ka-2019 PLoS ONE.
Ngokuthatha ikhefu, uvumela i-adenosine receptors iphinda ibuyiselwe kwinqanaba eliphantsi, ukwenza ukunyamezela kwakho kuphantsi kunye nemiphumo uzive unamandla ngakumbi.
Abathathi-nxaxheba bangene malunga ne-200 milligrams kwiintsuku ze-20 ezilandelelanayo kunyango olulodwa kunye ne-placebo kwiintsuku ze-20 kwelinye unyango. Xa kuthelekiswa ne-placebo, icaffeine yandise kakhulu amandla okukhwela ibhayisekile ngexesha leentsuku ezili-15 zokuqala. Nangona kunjalo, emva kwelo nqaku, umphumo wokuphucula ukusebenza uyancipha.
Okwangoku, ukusela utywala rhoqo kunako ukuphucula ukuphaphama kwengqondo kunye nokusebenza kwengqondo, ngokutsho kophando lukaMatshi 2013 kwiphephancwadi iPsychopharmacology. Ukunciphisa i-caffeine kunokunika umzimba ithuba lokunyamezela.
Indlela yokuyeka i-caffeine?
Nangona kunjalo, akufuneki uyeke i-turkey ebandayo: ukuyeka ngokukhawuleza xa uphuhlise ukuxhomekeka kuyo kunokubangela. i-síntomas de abstinencia ezinje ngentloko ebuhlungu, ukudinwa, ukuba nzima ukunikela ingqalelo, isicaphucaphu, ukuqaqanjelwa kwezihlunu, nokucaphuka.
Okukhona udla i-caffeine, kokukhona iimpawu zakho zokurhoxa ziya kuba zibi kakhulu. Banokuqalisa i-12 kwiiyure ze-24 emva kwedosi yakho yokugqibela ye-caffeine kwaye inokuhlala naphi na ukusuka kwiintsuku ezimbini ukuya kwezilithoba.
Kancinci kancinci kancinci ngokugcina umkhondo wokuba usela kangakanani kwaye unciphise loo mali kancinci yonke imihla. Unokuzama ikofu ye-decaf ukuba uyayithanda incasa kodwa awufuni yonke i-caffeine. Zama ukusika iziselo ngale nto kamva emini ukuvumela umzimba wakho ukuba uqhelane nokuncinci, okuya kunciphisa iziphumo ezinokubakho zokurhoxa.
Ukuba sifuna ukuyenza ibe ngqongqo ngakumbi, sinokutshintsha inani leekomityi esizisela ngeti. Ngaloo ndlela, endaweni yeekomityi ezintandathu zekofu, sasinokufumana iikomityi ezintathu zekofu neekomityi ezintathu zeti. Siya kuyenza le nto de siyinqumle ngokupheleleyo.
Iindlela zokonyusa amandla ngaphandle kweCaffeine
Ukuba siyayithanda loo mvakalelo yokuba siphaphile, kulungile! Kukho ezinye iindlela ezininzi zokuziva unamandla ngaphandle kokuxhomekeka kwi-caffeine.
Ukudibanisa iprotheni kunye nefiber
Into esiyityayo inokwenza umahluko omkhulu kumanqanaba akho amandla. Dibanisa iprotein ebhityileyo kunye ne-fiber-rich carbohydrate ukunika amandla ahlala ixesha elide. Eminye imizekelo ibandakanya iyogathi enamafutha aphantsi eneziqhamo, izilayi zeapile ezinebhotolo yamandongomane okanye iminqathe, kunye netshizi yomtya.
Ngale ndlela, asiyi kuphinda senze i-caffeine, kodwa siya kusebenzisa izondlo ezisemgangathweni.
yenza i-smoothie
Isiselo esipholileyo, esineziqhamo asiyi kukunika kuphela i-pick-me-up ekuseni, kodwa imifuno enamagqabi iya kuzuza amandla akho kwinqanaba leselula. Uhlaza luqulethe i-nitrate yendalo eguqulwa ibe yi-nitric oxide emizimbeni yethu, eyikhompawundi evula imithambo yethu yegazi, ivumela ioksijini eninzi kunye nezondlo ezinika amandla kwingqondo kunye neeseli zomzimba.
Amandla anikezelwa yi-shake ahluke kwikofu, kodwa njengenzuzo. Ikofu inesivuseleli esilungileyo, ngelixa imifuno eshukumayo inika amandla kwizondlo zazo.
Zama i-beetroot latte
Hlanganisa ngokulula i-beetroot powder, ubisi olufudumeleyo olungenaswekile, i-sinamon encinci, kunye ne-drizzle ye-maple isiraphu okanye ubusi. Iibeet zikwanamanqanaba aphezulu e-nitrate enika amandla.
Oku incasa ngcono kakhulu kunokuba unokulindela, kwaye kakhulu umbala pinkish. Ukuba uyeka ukusebenzisa le nto, unokuphinda uzame i-matcha latte; ngelixa iti eluhlaza i-matcha ine-caffeine, ingaphantsi kakhulu kunekofu.
Gcina ukumanzi
Malunga neepesenti ezingama-20 zamanzi owafunayo ekutyeni, abasetyhini badinga malunga neekomityi ezili-9 zolwelo ngosuku kwaye amadoda adinga iikomityi ezili-12.5.
Kwanokuphelelwa ngamanzi emzimbeni kancinane kunokukhokelela ekudinweni. Siya kuzama ukusela iglasi yamanzi okanye iti ye-herbal ekuseni ngokukhawuleza emva kokuvuka. Oku kuya kusenza songeze amandla esinawo kwamsinyane nje xa sivuka.
Ukwenza umthambo
Ukuzilolonga kwandisa izinga lokubetha kwentliziyo yakho kwaye igazi lakho lihambe, kwaye ukuthumela yonke loo oksijini eyongezelelweyo kunye nezondlo kwimisipha yakho kunokukunika amandla amaninzi. Nokuba ukuhamba ngokukhawuleza okanye ukunyakaza okuthambileyo kuya kunceda ukunyusa amandla kunye nomoya.
Ukuba nathi sifuna ukudlala imidlalo into yokuqala emini, akuyi kubakho mfuneko yokusela ikofu ngaphambi kokuba siqale. Ngethamsanqa, siya kugqiba sinamandla okujongana nosuku.
Indlela yokusela ikofu kwakhona?
Ukuba senza nayiphi na indlela yokwenza i-caffeine kwakhona, sivuyisana nawe! Ngoku sinokudlulela kwinqanaba lesibini. Isenokubonakala ilula, kodwa ibuthathaka yaye ibalulekile. Ukunqanda ukuphinda siphuhlise ukunyamezela i-caffeine, kufuneka siphephe zonke izinto esiye saziphatha kakubi ngazo okokuqala.
Okokuqala, kufuneka uqale nge sela iimali ezincinci yekofu yonke imihla. Kufuneka sifumanise ukuba uthini umda wethu wemihla ngemihla. Lo mda ubhekiselele kwisixa sekofu esiya kuyisela ngaphambi kokulinganisa. Nje ukuba sifumanise ukuba leliphi na eli nqanaba, siya kuthi chu ukuya kuloo ncopho. Ukuba sithatha inyathelo lokuqala lokuchacha, siya kufumanisa ukuba namayeza amancinane esiwaselayo asibethe kakhulu kunangaphambili.