Uma ufana nathi, kuyinto evamile ukuqala usuku lwakho ngokukhubeka ngqo ebhodweni lekhofi. Lokho kungakunikeza umfutho ongenakunqotshwa obuwudinga ukuze uthumele ama-imeyili, wenze uhlu lwakho lwezinto ozozenza, futhi uqedele ukujima kwe-HIIT. Nokho, ungase udinge izinkomishi zekhofi ezingu-2, 3, noma ngaphezulu ukuze uthole umuzwa ofanayo wokuqapha. Ngakho wenza kanjani ukusetha kabusha i-caffeine?
Lokhu akuyona into engavamile, futhi empeleni kunezinqubo ezenzeka emzimbeni wakho ezibangelwa amandla e-caffeine.
Kuyini ukubekezelela i-caffeine?
Umuntu ongakaze abe ne-caffeine isikhathi eside, noma ongakaze abe nayo, kuthiwa akakwazi ukubekezelela i-caffeine. Le nto ayitholakali emzimbeni, njengoba umzimba ungayikhiqizi ngokwemvelo; kodwa akusona isakhi esibalulekile futhi.
Uma singayibekezeleli nhlobo i-caffeine, ukuyiphuza kungaveza imizwa yenjabulo, ukuqwashisa kwengqondo okuthuthukile, nemizwelo eyakhayo.
Manje, lapho siphuza inani elifanayo lekhofi njengayizolo, lesi samba esifanayo sizokhiqiza imiphumela eshiwo ngenhla, nakuba ngezinga elincane. Njengoba umuntu eqhubeka nokuphuza inani elifanayo le-caffeine ngosuku, umzimba uyabekezelela futhi le miphumela emihle izoncishiswa kakhulu ngokuhamba kwesikhathi. Eqinisweni, uma sinokungabekezelelani, sizozizwa sijwayelekile lapho sisiphuza.
Esikhundleni sokwandisa ukuqapha, singase siqaphele ukuthi asizizwa "sivamile" kuze kube yilapho sesithole umthamo wethu wansuku zonke we-caffeine.
Kungani umphumela we-caffeine uphela?
I-caffeine ikwenza uzizwe unamehlo akhanyayo ukuthi izithinta kanjani izinto ezisemzimbeni wakho.
Ngenxa yokuthi ikhuthaza ukuqapha, i-caffeine yaziwa njengesikhuthazi. Ikakhulukazi, isebenza njenge-a i-adenosine receptor antagonist. Lokho kusho ukuthi ivimba i-adenosine, into esemzimbeni wakho ekhuthaza ukozela futhi ikuvimbele ukuthi ungalali. I-caffeine ingase futhi yandise izikhathi zokusabela, imizwa, nokusebenza kwengqondo.
Ama-Adenosine receptors ebuchosheni bakho adlala indima ebalulekile ekulaleni, ekuvukeni kwenkanuko, nasekuqapheleni. I-caffeine ivimba okwesikhashana la ma-receptors, idala umphumela wokuzizwa uqaphile, ungakhathali, futhi unomdlandla.
Ingavimba kufika kumaphesenti angama-50 alawa ma-receptors uma idliwe kaningi usuku lonke, ngocwaningo lwangoNovemba 2012 kuJournal of Nuclear Medicine.
Kodwa-ke, isikhuthazi semvelo sisebenza kahle kakhulu uma usithatha ngezikhathi ezithile, ngezikhathi ezithile, kunenkolo njalo ekuseni. Ukusetshenziswa kwe-caffeine kwansuku zonke kwenza kungabi namandla ngoba umzimba wakho uyakhula a ukubekezela kuye. Nakuba kungasiza ekuthuthukiseni ukugxilisa ingqondo namandla akho, imiphumela ye-caffeine izoba yesikhashana uma uphuza inani elikhulu usuku ngalunye.
Ngeshwa, ngokuphuza njalo iziphuzo ezine-caffeine, ubuchopho bunxephezela ngokudala ama-adenosine receptors amaningi, okuvumela amangqamuzana e-adenosine engeziwe ukuba ahlanganiswe kuwo. Ibhayoloji yakho nayo ingathinta ukuthi uthuthukisa ngokushesha kangakanani ukubekezelela i-caffeine.
Abantu banokubekezelelana okuhlukile kanye nezimpendulo ku-caffeine, ethonywa ngokwengxenye izakhi zofuzo. Ukusetshenziswa njalo kwe-caffeine kungakhuthaza ukubekezelelana kwe-caffeine kwabanye abantu, ngakho-ke imiphumela emibi ye-caffeine ingase inciphe ngokuhamba kwesikhathi. Ngakho-ke, kuyadingeka ukuthi udle inani elikhulu ukuze uzwe imiphumela efanayo evuselelayo.
Ingabe ukuthatha inani elengeziwe kuyisixazululo?
Yiqiniso, awukwazi ukuqhubeka uphuza ezinye izinkomishi zekhofi uze ufinyelele isimo sakho osithandayo senjabulo. Kufika ku-400 milligrams we-caffeine ngosuku kubonakala kuphephile kubantu abadala abaningi abanempilo. Lokho cishe inani lezinkomishi ezi-4 zekhofi.
Uma udla okungaphezu kwalokho, ochwepheshe bathi kungaba nemiphumela engemihle (futhi mhlawumbe ejwayelekile) efana nale:
- Ubuhlungu bekhanda
- Insomnio
- Ubunqunu
- Ukucasuka
- Ukuchama njalo noma ukungakwazi ukulawula ukuchama.
- I-Latidos cardíacos acelerados
- ukuthuthumela kwemisipha
Ukubekezelela i-caffeine kutholakala ngokuhamba kwesikhathi. Kusukela kolunye ucwaningo, ukubekezelelana okuphelele kwatholakala ukuthi kwenzeka ngemva kosuku olu-1 kuya kwezingu-4 phakathi kwabahlanganyeli bocwaningo. Ukuze bafinyelele lesi siphetho, abacwaningi bacabangele izici ezifana nezinga lomfutho wegazi, izinga lokushaya kwenhliziyo, namazinga e-plasma epinephrine.
Izinzuzo zokusetha kabusha i-caffeine
Alukho ucwaningo oluningi olwenziwe mayelana nokubekezelela ukusetshenziswa kwansuku zonke. Kodwa-ke, abacwaningi balandele imiphumela yokubekezelelana kubantu abayi-11 abanempilo, abakhuthele ekuxilongweni kwezemfundo kukaJanuwari 2019 PLoS ONE.
Ngokuthatha ikhefu, uvumela i-adenosine receptors iqala kabusha ezingeni eliphansi, okwenza ukubekezelelana kwakho kube phansi futhi imiphumela izwakale inamandla kakhulu.
Ababambiqhaza badle cishe ama-milligram angu-200 izinsuku ezingu-20 ezilandelanayo ekwelashweni okukodwa kanye ne-placebo izinsuku ezingu-20 kokunye ukwelashwa. Uma kuqhathaniswa ne-placebo, i-caffeine yandise kakhulu amandla okuhamba ngebhayisikili phakathi nezinsuku zokuqala eziyi-15. Nokho, ngemva kwalelo phuzu, umphumela wokuthuthukisa ukusebenza wehla.
Phakathi naleso sikhathi, ukungaphuzi ngokuvamile kungaba thuthukisa ukuqapha kwengqondo nokusebenza kwengqondo, ngokocwaningo lwango-March 2013 kujenali i-Psychopharmacology. Ukunciphisa i-caffeine kunganikeza umzimba ithuba lokuyibekezelela kancane.
Indlela yokuyeka i-caffeine?
Kodwa-ke, akufanele uyeke i-turkey ebandayo: ukuma kungazelelwe lapho ususungule ukuncika kuyo kungabangela i-síntomas de abstinencia njengobuhlungu bekhanda, ukukhathala, ubunzima bokugxilisa ingqondo, isicanucanu, ubuhlungu bemisipha, nokucasuka.
Lapho udla i-caffeine eningi, izimpawu zakho zokuhoxa zizoba zimbi kakhulu. Angaqala amahora angu-12 kuya kwangu-24 ngemva komthamo wakho wokugcina we-caffeine futhi angahlala noma yikuphi kusukela ezinsukwini ezimbili kuya kweziyisishiyagalolunye.
Kancane kancane ncipha ngokugcina umkhondo wokuthi uphuza kangakanani futhi wehlise lelo nani kancane usuku ngalunye. Ungazama futhi ikhofi ye-decaf uma uthanda ukunambitheka kodwa ungafuni yonke i-caffeine. Zama ukuqeda iziphuzo ngale nto ngokuhamba kwesikhathi ukuze umzimba wakho ujwayele kancane, okuzonciphisa imiphumela engaba khona yokuhoxa.
Uma sifuna ukuyenza ibe nzima kakhulu, singashintsha inani lezinkomishi esiziphuzayo netiye. Ngakho, esikhundleni sezinkomishi eziyisithupha zekhofi, sasingathola izinkomishi ezintathu zekhofi nezinkomishi ezintathu zetiye. Sizokwenza lokhu size sikwazi ukusisika ngokuphelele.
Izindlela Zokuthuthukisa Amandla Ngaphandle Kwe-caffeine
Uma siwuthanda lowo muzwa wokuqapha, kulungile! Ziningi ezinye izindlela zokuzizwa unamandla ngaphandle kokuthembela ku-caffeine.
Kuhlanganisa amaprotheni kanye ne-fiber
Esikudlayo kungenza umehluko omkhulu emazingeni akho wamandla. Hlanganisa amaprotheni angenalutho ne-fiber-rich rich carbohydrate ukunikeza amandla ahlala isikhathi eside. Ezinye izibonelo zihlanganisa iyogathi enamafutha aphansi enezithelo, izingcezu ze-apula ezinebhotela lamantongomane noma izaqathi, noshizi wezintambo.
Ngale ndlela, ngeke nje senze ukusetha kabusha i-caffeine, kodwa futhi sizosebenzisa imisoco yekhwalithi enhle.
yenza i-smoothie
Isiphuzo esipholile, esinezithelo ngeke sinikeze nje kuphela i-pick-me-up ekuseni, kodwa imifino enamaqabunga izozuzisa amandla akho ezingeni lamaselula. Imifino eluhlaza iqukethe ama-nitrate emvelo aguqulwa abe yi-nitric oxide emizimbeni yethu, okuyinhlanganisela evula imithambo yethu yegazi, evumela umoya-mpilo owengeziwe kanye nemisoco enika amandla ebuchosheni bethu nasemangqamuzaneni omzimba.
Amandla ahlinzekwa yi-shake ahlukile kwawekhofi, kodwa azuzisa ngokufanayo. Ikhofi liqukethe isivuseleli esihle, kuyilapho imifino enyakaziswayo inikeza amandla izakhi zazo.
Zama i-beetroot latte
Mane nje uhlanganise impushana yebhitroot, ubisi olufudumele olungaswidiwe, isinamoni encane, nesiphuzo se-maple isiraphu noma uju. Ama-beet aqukethe namazinga aphezulu ama-nitrate anika amandla.
Lokhu kunambitheka kangcono kakhulu kunalokho ongakulindela, futhi kungumbala ophinki impela. Uma uyeka ukusebenzisa le nto, ungaphinda uzame i-matcha latte; kuyilapho itiye eliluhlaza le-matcha linayo i-caffeine, lincane kakhulu kunekhofi.
Gcina i-hydration
Cishe amaphesenti angu-20 amanzi owadingayo ekudleni, abesifazane badinga izinkomishi eziwu-9 zoketshezi ngosuku kanti amadoda adinga izinkomishi ezingu-12.5.
Ngisho nokuphelelwa amanzi kancane kungaholela ekukhathaleni. Sizozama ukuphuza ingilazi yamanzi noma itiye le-herbal ekuseni ngokushesha ngemva kokuvuka. Lokhu kuzosenza sikhulise amandla esinawo ngokushesha nje lapho sivuka.
Ukwenza ukuzivocavoca umzimba
Ukuzivivinya umzimba kukhulisa ukushaya kwenhliziyo yakho futhi kwenza igazi lakho ligeleze, futhi ukuthumela wonke lowo moya-mpilo owengeziwe nezakhamzimba emisipha yakho kungakunika amandla engeziwe. Ngisho nokuhamba ngokushesha noma ukunyakaza okuthambile kuzosiza ukukhulisa amandla nomoya.
Uma nathi sifuna ukudlala ezemidlalo into yokuqala osukwini, asikho isidingo sokuphuza ikhofi ngaphambi kokuqala. Ngenhlanhla, sizoqeda ngomthamo owengeziwe wokubhekana nosuku.
Ungaphuza kanjani ikhofi futhi?
Uma senza noma iyiphi indlela yokwenza kabusha i-caffeine, siyakuhalalisela! Manje sesingadlulela esigabeni sesibili. Kungase kubonakale kulula, kodwa kuthambile futhi kubalulekile. Ukuze sigweme ukuphinde sibe nokubekezelela i-caffeine, kufanele sigweme zonke izinto esizenze kabi ekuqaleni.
Okokuqala, kufanele uqale nge phuza amanani amancane yekhofi nsuku zonke. Kufanele sithole ukuthi umkhawulo wethu wansuku zonke uyini. Lo mkhawulo ubhekisela enanini lekhofi esizoliphuza ngaphambi kokukala. Uma sesitholile ukuthi leli zinga liyini, sizohamba kancane siye kuleso siqongo. Uma sithatha isinyathelo sokuqala sokululama, sizothola ukuthi ngisho nemithamo emincane esiyiphuzayo isishaya kakhulu kunangaphambili.