Ndi mankhwala a caffeine amadzimadzi omwe amapezeka pamasitolo owonjezera, mungadabwe ngati mukuyenera kugulitsa chikho chanu cha m'mawa cha mapiritsi a caffeine. Ngakhale kuti caffeine anhydrous ikhoza kuthandizira kukhala maso ndi kuchita masewera olimbitsa thupi, sikuti palibe chiopsezo. Kutenga mochuluka kungayambitse zotsatira zina zoopsa komanso ngakhale kumwasafini kosakwanira.
Musachite mantha.
Chinsinsi chogwiritsa ntchito mankhwala a caffeine anhydrous mosamala ndi kusankha mankhwala abwino, kupeŵa ufa wodetsedwa, ndi kukhala wotsimikizika kuti mumamatira mlingo woyenera. Kapena, khalani chete ndi cafeine yakuthupi monga khofi ndi tiyi. Izi zingakhale zogwirizana mofanana komanso zokhudzana ndi chitetezo.
Kodi Caffeine Anhydrous N'chiyani?
Caffeine ndi chinthu chachilengedwe chomwe chimapezeka pafupifupi mitundu 60 ya zomera. Mwinamwake mumadziwa ndi zakudya zomwe zimafala pa khofi mu zakudya ndi zakumwa, monga:
- Chikho chimene mumaikonda kwambiri cha java chodyera (nyemba za khofi)
- Mtsuko wofewa wa tiyi (masamba a tiyi)
- Mbalame zotsala za chokoleti (kocoo)
Caffeine anhydrous imachokera ku zomera izi. Zachigawo zina za zomera pamodzi ndi madzi ali osankhidwa mu labotale. Izi zimasiya ufa wonyezimira woyera wotchedwa caffeine anhydrous.
Kodi Mtundu wa Caffeine Ndi Wotani?
Mitundu yambiri ya caffeine anhydrous ndi mapiritsi ndi ufa.
Komabe, a FDA akulangizira kupeŵa phulusa iliyonse yoyera. Pali mzere wabwino pakati pa mlingo wotetezeka ndi wosatetezeka, ndipo kulakwitsa kochepa muyeso kungawononge zotsatira zoopsa.
Kuphatikiza pa ufa wokha ndi mapiritsi, caffeine anhydrous amagwiritsidwa ntchito mobwerezabwereza monga chogwiritsira ntchito zosiyanasiyana.
Mwachitsanzo, mungapezepo papepala lopangira mapulogalamu kapena mapiritsi omwe amati amatentha mafuta.
Zakudya zina zimakhalanso ndi tizilombo tina ta tizilombo ta tizilombo ta tizilombo toyambitsa matenda, monga vinyo wa caffeinated kapena chewing gum.
Zosakaniza Zokhala ndi Caffeine Anhydrous
Pamene mukuyang'ana malemba owonjezera, mukhoza kuyendetsa mitundu yonse ya caffeine anhydrous yomwe ikuphatikizidwa ndi mankhwala ena. Izi zikuphatikizapo:
- Dicaffeine malate - Izi zimapangidwa ndi ma molekyulu awiri a caffeine omwe amapezeka ku molekyu wa malic acid. Malic acid ndi organic acid yomwe imapezeka mu zakudya zambiri zomwe mumadya, monga maapulo. Anthu opanga mankhwalawa amanena kuti kuphatikizapo caffeine ndi mavitamini kumathandiza kuti mimba izikhumudwitse, koma izi sizinatsimikizidwe.
- Caffeine citrate - Ichi ndi kuphatikiza kwa caffeine anhydrous ndi mankhwala ena awiri-citric acid monohydrate ndi sodium citrate dihydrate. Caffeine amapanga pafupifupi theka la kuphatikiza. Caffeine citrate amagwiritsidwa ntchito kwambiri pazinthu zachipatala osati kuwonjezera. Makamaka, imagwiritsidwa ntchito monga chithandizo cha vuto la kupuma pakati pa ana asanakwane.
- Caffeine pterostilbene co-crystal - Ichi ndi kuphatikiza kwa khofi ndi pterostilbene, antioxidant yomwe imapezeka mu blueberries. Zingapangidwe m'njira zosiyanasiyana monga makapisozi, mapiritsi, kapena chese. Opanga amanena kuti mtundu uwu wa caffeine umapanga mphamvu yochuluka, koma izi sizinatsimikizidwe mu maphunziro a sayansi.
Kodi Caffeine Imakhala Bwanji Yotani M'thupi Lanu?
Caffeine imagwira ntchito mofananamo ngati ili kuchokera ku chilengedwe kapena caffeine anhydrous. Ndi wojambula wonyenga wa mankhwala ena mu ubongo wanu-neurotransmitter yotchedwa adenosine. Pamene adenosine imatseguka pamakina ena a ubongo, zimakupangitsani kuti muchepetse ndikugona tulo.
Kodi masana madzulo akugunda? Mukhoza kuyamika adenosine chifukwa cha zimenezo. Koma caffeine imakhala yofanana ndi adenosine. Mukamayamwitsa caffeine, imagwirizana ndi zomwe zimalandira ndipo imateteza adenosine zambiri kuti zisamangidwe. Izi zimakupangitsani kuti mukhale ogalamuka komanso osamala kwambiri.
Kodi Caffeine Anhydrous Imapangitsa Kuchita Zochita Zolimbitsa Thupi?
Caféine-anhydrous kapena chilengedwe-imakhazikitsidwa bwino ngati ntchito yopititsa patsogolo. Kafukufuku wambiri ndi ndemanga zapeza kuti caffeine imapangitsa kupirira kuchitapo kanthu monga kuchita ndi kuyendetsa njinga. Kufufuza meta mu Journal of the International Society of Sports Nutrition kunapeza kuti caffeine inakonzanso mphamvu zina zamimba ndi mphamvu.
Ngakhale palibe njira yowonjezereka ya kayendedwe ka kayendedwe ka kafukufuku wa zochita zolimbitsa thupi, ambiri mwa iwo agwiritsa ntchito mankhwala a caffeine anhydrous capsules. Kufufuza, ndi kosavuta kuyeza mlingo motere. Miphika ya khofi kapena tiyi ikhoza kusinthanitsa ndi mavitamini a khofi malinga ndi mtundu ndi nthawi ya mowa, koma makapisozi amapereka mlingo woyenera.
Kodi Kofi Ali ndi Zotsatira Zabwino Zowonjezera?
Musathamangire kukatenga mankhwala a caffeine anhydrous pakadali panobe. Kafukufuku waposachedwapa ayesa kufotokoza ngati khofi ikhoza kukhala yogwira ntchito yothamanga monga caffeine anhydrous. Popeza khofi ndi yotchipa ndipo imawoneka yotetezeka, ndi kusankha kwabwino kwa ambiri.
Pali zigawo ziwiri zofufuzira zoyenera kuwonetsera:
- Kafukufuku wa amuna oyendetsa maulendo apakati pa amuna amtundu wapamwamba sanapeze kusiyana kwa ntchito yogwiritsira ntchito 5 mg / makilogalamu ya khofi, kaya mwa khofi kapena chifukwa cha caffeine anhydrous.
- Ndemanga mu International Journal of Sport Nutrition ndi Exercise Metabolism inati pali umboni wodalirika wothandiza khofi ngati chithandizo chothandizira kuyendetsa njinga ndi kuyendetsa njinga (pamene amapereka caffeine pamayendedwe kawirikawiri).
Ngakhale kuti deta ikusowapo pa zochitika zina, zikuwoneka kuti mukukwera pazitsambazo musanayambe kujambula pulogalamu yanu ya cardio kukuthandizani kukupatsani kowonjezera.
Kodi Muyenera Kukhala ndi Caffeine Zambiri Bwanji Musanayambe Ntchito Yophunzitsa?
Ngati mukukonzekera kugwiritsa ntchito khofi monga ntchito yowonjezera, yesetsani kutsatira malangizo awa kuti ndikupatseni owonjezeka awa:
- Gwiritsani ntchito mankhwala ophera tizilombo toyambitsa matenda (masoka kapena anhydrous) pafupifupi 3-6 mg / kg ya kulemera kwa thupi.
- Nthawi zonse muziyamba kumapeto kwa gawoli ndikupeza mlingo wocheperako womwe umakuthandizani kukwaniritsa mphamvu.
- Kumbukirani kuti mlingo wa 6 mg / makilogalamu sizipereka zina zowonjezera, ndipo zingayambitse zotsatira zoyipa ndi zodetsa nkhawa .
- Idyani khofiyo pafupi ola limodzi musanaphunzirepo kapena chochitika.
Kwa wothamanga wokwana mapaundi 150, mlingo wa 3 mg / kg umagwirizana ndi mamiligalamu 200 a caffeine, ofanana ndi makapu awiri a khofi.
Ngati mwasankha kugwiritsa ntchito makapulosi a caffeine amadzimadzi m'malo mwake, mungapeze mitundu yambiri pamsika yomwe imapereka ndalamayi. Onetsetsani kuti muyang'ane chizindikiro kuti muwone mlingo woyenera, monga momwe magulu angasinthire malinga ndi wopanga ndi mankhwala.
Kodi Caffeine Anhydrous Yoletsedwa ndi Maphwando?
Kaya ndiyomweyake kapena yachibadwa, caffeine imayendetsedwa ndi mabungwe ena othamanga.
National Collegiate Athletic Association (NCAA):
Ngati ndiwe wothamanga wothandizana nawo, mudzafuna kuyenda mosamala ndi kudya kwa caffeine. NCAA ikuletsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda. Izi ndizofanana ndi mamiligalamu 500 a caffeine (kapena pafupifupi 6 makapu a khofi) amadya nthawi imodzi.
Dongosolo la World Anti-Doping Agency (WADA):
Ngati ndinu wothamanga wa masewera, mukhoza kupuma. Bungwe la WADA siliona kuti caffeine ndi chinthu choletsedwa. Ngakhale zidawonekera pa mndandanda kuyambira 1984 mpaka 2003, iwo anachotsedwa chifukwa cha nkhawa kuti chigawochi sichikanatha kusiyanitsa zakudya zomwe amadya (mwachitsanzo, khofi ndi zakumwa zofewa nthawi zambiri) poyerekeza ndi omwe akugwiritsa ntchito monga opititsa patsogolo ntchito.
Komabe, WADA ikuphatikizapo caffeine pa "pulogalamu yawo yowunika." Purogalamuyi yapangidwa kuti izitsatira zinthu zomwe sizikuletsedwa pakalipano koma zikhoza kuchitidwa molakwika kapena kuzunzidwa ndi othamanga. Ndizomveka kuti zikhoza kuwonjezeredwa ku mndandanda wa mankhwala oletsedwa m'tsogolomu, mwinamwake pamtunda wa 12-15 micrograms pa mililita mu mkodzo. Kwa othamanga ambiri, komabe ntchito yapamwamba yokwanira ya 3-6 mg / makilogalamu sayenera kutulutsa minofu pamtunda uwu.
Kodi Caffeine Anhydrous Safe?
Malinga ndi Mayo Clinic ndi FDA, anthu ambiri akuluakulu angathe kudya mamiligalamu 400 a caffeine. European Food Safety Authority imathandizanso kuti izi zikhale zogwiritsidwa ntchito, kunena kuti mlingo umodzi wokha wa ma milligita 200 pa nthawi imodzi ndipo kawirikawiri umagwiritsiridwa ntchito ma miligalamu 400 pa tsiku amawoneka otetezeka kwa amayi omwe alibe amayi.
Mbali yopezeka chitetezoyi imagwiritsidwa ntchito kwa caffeine kaya zachilengedwe kapena anhydrous. Mlingo wa makilogalamu 400 wa caffeine umakhala wofanana ndi makapu anayi a khofi yopangidwa ndi nyumba, kapena mapiritsi awiri a caffeine omwe ali ndi mamiligalamu 200 payekha.
Pali zowonjezera nkhawa za chitetezo ndi mankhwala a caffeine amadzimadzi poyerekeza ndi magwero a chirengedwe, ngakhale. Mufuna kumvetsera malangizo awa:
- Peŵani caffeine yopanda ufa - Monga tafotokozera, a FDA amalimbikitsa kupeŵa chifukwa chosavuta kugwiritsira ntchito mowa mwauchidakwa. Teaspoon imodzi yokha ya ufa wosafewa wa caffeine imakhala yokwanira kuti iwonongeke, chifukwa ndiyolingana ndi milligrams 2700 za caffeine. Kuti muwone bwino, muyenera kumwa makapu 28 a khofi, 68 makapu a tiyi wakuda, kapena makoti 68 a cola kuti muyambe kumwa mowa umodzi wa khofi.
- Sankhani maonekedwe ena ndikumvetsetsa mlingo - Kusankha mtundu wina wa caffeine wamadzimadzi, monga makapulisi, ayenera kukhale kosavuta kukhalabe muzitsogozo za chitetezo. Tengani nthawi kuti muwone mabotolo kuti mutsimikizire kuti mumatha kumwa mapiritsi ambiri.
- Fufuzani opanga mankhwala olemekezeka - Okonza bwino amayesetsa kuchita zinthu pofuna kupeŵa kuipitsa ndi zosakaniza zosayenera ndikuika patsogolo pulogalamu yowonjezera chitetezo. Fufuzani zovomerezeka za NSF kapena UL pa mabotolo, zomwe zonsezi ndi mabungwe apamwamba omwe amachititsa kuti pakhale njira zowonjezeramo.
- Nthawi zonse funsani dokotala wanu musanayambe zowonjezerapo - MD yanu idzakhala ndi chithunzi chodziwika bwino cha mankhwala anu komanso mankhwala, ndipo adzakuuzani ngati pali zifukwa zomwe muyenera kuchepetsa kapena kupeŵa caffeine anhydrous.
Kodi Mavuto a Caffeine Anhydrous Ndi Chiyani?
Kulekerera kwanu ku mitundu yosiyanasiyana ya caffeine kungadalire kukula kwa thupi lanu, kumwa mowa, mankhwala, komanso ngakhale majini anu. Ngati mutayamba kumwa kwambiri caffeine kusiyana ndi momwe mungayankhire, mukhoza kukhala ndi zotsatirapo.
Ponena za zotsatira za ntchito yaikulu ya caffeine ndi monga:
- Mutu
- Kusagona
- Kupuma
- Nkhawa
- Mimba imakhumudwitsidwa
- Nausea
- Kutsekula m'mimba
Zotsatira zoopsa za kumwa mowa wa khofi ndi monga:
- Kuthamanga
- Kusokonezeka
- Kukukwa kwa mtima kofulumira
- Kupweteka pachifuwa
- Kugonjetsa
- Imfa
Mwinamwake mungamve kuti mukuwopa ndikuwona zotsatirazi. Pezani chitonthozo podziwa kuti zingakhale zovuta kuwona zotsatira zoopsa ndi zakumwa zakumwa zoledzeretsa mu zakudya ndi zakumwa. Mungathe kukhala ndi chidaliro pazochita zanu zachilendo.
Ngati mwasankha kutenga mankhwala a caffeine anhydrous supplements, ndizofunika kudziwa kuti zowopsazi zilipo. Pogwiritsa ntchito ndondomeko zomwe tazitchula pamwambapa, monga kukambirana ndi dokotala komanso kukhalabe otetezeka, mukhoza kuchepetsa chiopsezo chilichonse.
Kodi Pali Anthu Amene Ayenera Kupewa Caffeine Anhydrous?
Inde. Ngati muli ndi pakati kapena mukuyamwitsa, ndibwino kupewa kupewa tizilombo toyambitsa matenda. Musati mudandaule - mutha kukhala osangalala osamwa mowa wambiri wa khofi, monga kapu kapena chokoleti chamdima tsiku lililonse.
Ngati ndinu kholo, mufunanso kukambirana ndi achinyamata anu za kupewa caffeine anhydrous. Achinyamata ambiri othamanga amayamba kufufuza njira zowonjezeretsera masewera kapena masewera olimbitsa thupi. Komabe, iwo sangamvetse zotsatira za kugwiritsidwa ntchito mopitirira muyeso, chifukwa mankhwalawa amawoneka ngati "achirengedwe." Onetsetsani kuti mumawathandiza kuzindikira kuti mankhwala a caffeine akhoza kukhala owopsa.
Kuonjezerapo, mudzafunanso kupeŵa caffeine anhydrous ngati mukumwa mankhwala ena. Malingana ndi chipatala cha Mayo, izi zikuphatikizapo ephedrine, theophylline, kapena ngakhale mankhwala owonjezera monga echinacea.
> Zotsatira:
> European Food Safety Authority. Scientific Opinion pa Kupewa kwa Caffeine. EFSA Journal 2015; 13 (5): 4102
> Chakudya ndi Ma Drug Administration. Kalata Yochenjeza Amaphamvu. 2015.
> Hodgson AB, Randell RK, ndi Auk. Mankhwala Ogwiritsa Ntchito Mavitamini ndi Zotsatira za Kafeinini Kuyerekeza ndi Kafi Pakati pa Kupirira Kupirira. Zowonjezera CP, ed. PLoS ONE . 2013; 8 (4): e59561.
> Grgic J, Trexler ET, Lazinica B, Pedicic Z. Zotsatira za Kufiira Kafeji Pamagetsi Amtundu ndi Mphamvu: Kukonzekera Mwadongosolo ndi Kusanthula Meta. Journal of International Society of Masewera Zakudya . 2018; 15:11.
> Wickham KA, Spriet LL. Kusamalira Cafeine mu Njira Zina. Sports Medicine (Auckland, Nz) . 2018; 48 (Suppl 1): 79-91.