Akuluakulu ndi ochita maseŵera amafuna kuwonjezera masewera olimbitsa thupi ndi zosangalatsa koma popanda zotsatira zowononga zomwe zingabwere kuchokera ku zowonjezera zosavomerezeka . Coffee imakhala ndi caffeine, chilengedwe chodziwika bwino chimasonyeza kuti ndi njira yopanda chitetezo kuti tipititse patsogolo ntchito zathu. Ndipotu, khofi lakuda ndi imodzi mwa zakumwa zozizira kwambiri zomwe zimawoneka bwino komanso zogwira ntchito mofanana ndi kafukufuku.
1 - Khofi ndi Chothandiza Choyambirira Chakudya
Musayang'ane zowonjezereka zokhazokha kapena zakumwa za khofi zakutchire kwa zakumwa zonse zolimbitsa thupi zowonongeka. Kafukufuku wasonyeza khofi kumalimbikitsa machitidwe athu othamanga limodzi ndi mapindu ena a umoyo.
Palibe chifukwa choti muthamangire ku sitolo yowonjezerapo kuti mupange mafuta okwera mtengo kapena mapiritsi akulonjeza kutentha mafuta mofulumira. Kuwotcha mphika wa khofi komanso kusangalala ndi chikho cha Joe, osati zonona komanso shuga mukhoza kukhala ndi zonse zomwe mukufunikira kuti mupangitse ntchito.
Maseŵera apamwamba a caffeine mu kapu amasonyezedwa kuti azitha kusintha kwambiri mphamvu zathu zotentha mafuta panthawi yochita masewera olimbitsa thupi. Timadya timadontho tambiri patsiku chifukwa mankhwala ndi caffeine mu khofi amaletsa chilakolako chathu.
Nthenda yaikulu ya khofi imapezeka mphindi 30 mpaka 60 mutatha kumwa chikho. Kamodzi kafeffe kamalowa m'magazi athu, mayankho angapo amayamba kuchitika m'thupi lathu. Kupsyinjika kwa magazi ndi kuthamanga kwa mtima kumawonjezeka, malo ogulitsa mafuta amawonongeka, ndipo mafuta acids amatulutsidwa m'magazi. Nthawi zambiri timamva kuti ndife okonzeka ndipo timakonzekera bwino.
2 - Kuphika Kafi Metabolism
Coffee imakhala ndi caffeine, yomwe imasonyezeratu kuti imapangitsa kuti tizilombo toyambitsa matenda tiziyenda bwino. Mankhwala amatsenga amatanthauza mlingo umene thupi lathu limagwiritsa ntchito kapena kuyatsa mphamvu tsiku lonse. Phunziro lomwe limagwiritsa ntchito mayesero anayi, gulu lomwe likudya khofi limasonyeza kuchuluka kwakukulu kwa kuchuluka kwa mankhwala m'thupi komanso kupitirira maola atatu pambuyo pa khofi.
Ophunzira omwe amamwa khofi amasonyezanso kuwonjezeka kwakukulu kwa mavitamini a mafuta (kutentha) chifukwa cha kuchuluka kwa kagayidwe kameneka. Izi zikutanthauza kuti khofi imapereka mafuta othandiza kwambiri panthawi yopuma ndikugwira ntchito maola angapo mutatha kuchita masewera olimbitsa thupi. Kafufuzidwe akusonyeza kuti simukudya kuposa makapu awiri a khofi ola limodzi musanaphunzire kukhala ndi zotsatira zabwino.
Thupi limachita ndi khofi ndi caffeine monga mankhwala ena onse. Chizoloŵezi chachikulu cha ntchito ya mlingo chikuwonetsedwa kukhala chopanda phindu malinga ndi maphunziro osapitirira. Pankhaniyi, zambiri sizili bwino ndipo zimatenga pang'ono kuti zikwaniritse zotsatira.
Anthu omwe ali ndi matenda monga matenda oopsa, caffeine, kapena omwe ali ndi pakati sayenera kumwa khofi popanda kukambirana ndi dokotala wawo.
3 - Kupititsa Kafi Kupambana
Kumwa khofi kumagwirizanitsidwa ndi masewera olimbitsa thupi. Malingana ndi nkhani imene inalembedwa ku International Society of Sports Nutrition , "caffeine imathandiza kuti mitundu yosiyanasiyana ya ntchito ikwaniritsidwe ngati ikudya mankhwala ochepa."
Buku lina lomwe linasindikizidwa mu Sports Medicine linasonyeza kuti caffeine imathandiza wothamanga kuti aphunzitse nthawi yaitali komanso ali ndi mphamvu zochulukirapo. Caffeine inasonyezedwanso kuti imapangitsa kuti anthu azipirira komanso kuti asatope.
Ochita masewera olimbitsa thupi amawoneka kuti amapindula kwambiri ndi kudya kofiini yomwe imapezeka mu khofi. Kafukufuku amasonyeza kuti khofi imapangitsa thupi lathu kugwiritsira ntchito malo ogulitsa mafuta monga nthawi ya ntchito. M'malo mogwiritsa ntchito minofu glycogen (shuga) panthawi yochita masewera olimbitsa thupi, zikuwoneka kuti ndikusintha kwa malo ogulitsa mafuta omwe amalola kuti azigwiritsa ntchito minofu yambiri nthawi yaitali.
Maphunziro ena pa mlingo wa zomwe ankaganiza kuti amachita (RPE) ndi othamanga omwe akudya khofi amasonyeza kuti ali ndi zochitika zabwino kwambiri. RPE ndi mlingo wa momwe zovuta zolimbirana zimakhudzira wokhala nawo panthawi yomwe akugwira ntchito mwakhama. Zotsatira za RPE zikuwonetsa maseŵera odya khofi asanayambe kuchita masewera olimbitsa thupi amamva kutopa pang'ono komanso kuyesetsa mwakhama pa nthawi yopuma.
Kusuta khofi ola limodzi osachepera 30 minutes musanayambe kuchita masewera olimbitsa thupi kumawoneka kuti kumapereka zotsatira zabwino. Zikuwoneka bwino sizabwino pankhani ya kudya khofi.
Funsani dokotala wanu musanayambe kumwa khofi ngati muli ndi matenda monga matenda oopsa. Omwe akumwa khofi angapeze kuti kusintha kosavuta kwa khofi musanayambe kugwira ntchito kumakhala kusiyana kwakukulu mu luso la ntchito.
4 - Kusamalirana Bwino Panthawi Yophunzira
Coffee ndi caffeine zasonyezedwa kuti zikhale bwino kwambiri. Caffeine ndi chilengedwe chodziwika bwino chomwe chimasonyezedwa kuti chikhale ndi mphamvu ya pakatikati ya mitsempha (CNS) ndi kusintha ubongo kugwira ntchito . Kafukufuku wina amasonyeza kuti khofiyine imakhudza kwambiri mbali za ubongo zomwe zimayambitsa kukumbukira komanso kukumbukira. Pamene mukuganiza mozama, zimathandiza kuti ntchito yanu ikhale yopindulitsa kwambiri.
Malinga ndi nkhani yomwe ikupezeka ku Harvard Health Publications, khofi ndi kafeine zingapereke mphamvu zowonjezera ndipo zingathandize kuti thupi liziyenda bwino. Ananenanso kuti khofi ikhoza kuchepetsa kukula kwa maganizo okhudzana ndi zaka.
Kafukufuku wina anafufuza zotsatira za caffeine chifukwa cha ubongo wa ubongo. Mbali iyi ya ubongo ndi yeniyeni yowonjezera nthawi, kukonzekera, ndi kulingalira. Zotsatira zimatsimikizira kuti caffeine imapangitsa kuti ntchito yowonongeka ikwaniritsidwe komanso kusintha ubongo kumadera amenewa. Ngakhale kuti caffeine inkawonjezeka mu ubongo, zikuwoneka kuti zimasiyanitsa pa kufufuza ndi kufufuza kwina kofunikira pofuna kuchepetsa izi.
Kafukufuku wina anapeza zotsatira za kulingalira kwa caffeine pa othamanga. Ochita masewerawa omwe amadya caffeine musanayambe kuphunzitsidwa bwino, amasonyeza kuti ali ndi mphamvu zolimbitsa thupi. Zotsatira izi zinaphatikizaponso othamanga popanda kugona mokwanira.
Kafukufuku amasonyeza kuti sichidya makapu awiri a khofi yakuda patsiku adzachita zotsatira zabwino.
Ndikofunika kukaonana ndi dokotala wanu musanayambe kumwa khofi ngati mukudwala matenda monga matenda oopsa.
5 - Khofi Imachepetsa Masautso Amtundu
Coffee ndi caffeine zasonyezedwa kuchepetsa kupweteka kwa minofu. Malingana ndi kafukufuku wolembedwa ndi University of Illinois , ophunzira omwe akumwa mowa wa khofi amatha kukhala ndi ubongo wochepa panthawi yomwe atha kugwira ntchito. Kafukufuku wina amasonyeza kumwa mowa makapu awiri amatha kuchepetsa kupweteka kwa minofu ndi pafupifupi 50 peresenti. Izi ndizofunika kwambiri kwa anthu akuluakulu okhudzidwa okhudzidwa chifukwa cha kuchepetsa kupwetekedwa kwa minofu (DOMS) pambuyo pochita masewera olimbitsa thupi.
Malinga ndi nkhani yomwe inafalitsidwa mu Journal of Strength and Conditioning , caffeine inachepetsedwa kwambiri pambuyo pochita masewera olimbitsa thupi poyerekeza ndi placebo. Omwe amamwa khofi asanayambe kuphunzitsidwa zolemera za thupi amatha kukwanitsa kubwereza mobwerezabwereza pamapeto awo. Zotsatira zimasonyeza kuti amadya caffeine musanaphunzire kwambiri kuti azitha kuchita masewera olimbitsa thupi ndipo amachepetsera nthawi yochulukitsa minofu.
Kumwa kapu musanayambe kuchita masewero olimbitsa thupi kungathandize anthu omwe amalephera kusiya ntchito. Kuchita masewera olimbitsa thupi kungayambitse mavitamini a lactic kumanga pamene minofu ikugwedezeka. Ena amakonda kusiya ntchito chifukwa cha vutoli. Umboni wochuluka woperekedwa kuti uwonetse khofi umachepetsa kupweteka kwa minofu, kumapangitsa mphamvu zowonjezera, komanso kumalimbikitsa kukhala ndi maganizo abwino pa zolimbitsa thupi.
Ngati mukuvutika ndi matenda monga matenda oopsa kwambiri funsani dokotala wanu asanayambe kuwonjezera khofi.
6 - Khofi Imathandiza Kuteteza Matenda
Coffee imakhala ndi mankhwala amphamvu kwambiri owonetsetsa kuti tizilombo toyambitsa matenda. Antioxidants amagwira ntchito poyeretsa magazi, kuchotsa zida zowonjezera, komanso kuthandiza thupi kulimbana ndi matenda ndi matenda. Malinga ndi kafukufuku amene anafalitsidwa ku Academy of Nutrition and Dietetics , "khofi ndi imodzi mwa njira zowonjezera zowonjezereka m'magulu a ku America."
Phindu la ukhondo wa khofi ndi caffeine wathandizidwa ndi kupewa matenda. Kafukufuku wasonyeza khofi kuti achepetse kutupa , kuthandizira matenda a Parkinson, ndi kuchepetsa zotsatira za khansa zina. Zimasonyezanso kuti kuchepetsa kuchitika kwa nyongolotsi.
Kafukufuku wamakono amasonyeza kuti khofi ikhoza kukhala yopindulitsa ku thanzi lathu. Amalangizidwa kuti asamwe zakumwa ziwiri za khofi yakuda patsiku kuti apindule. Ndibwino kuti mupitirizebe kumwa mowa wambiri.
Funsani dokotala wanu ngati mukumva kupweteka kwa mtima, mapiritsi, kapena zizindikiro zina za caffeine. Chimodzimodzinso chimapita ngati iwe uli wodwala kwambiri, wodwala, wapezeka ndi matenda a mtima, kapena akuyamwitsa kukaonana ndi dokotala musanayambe kumwa khofi.
Zotsatira:
pubmed.gov, Caffeine ndi khofi: chikoka chawo pa kagwiritsidwe kachakudya ndi gawo lapansi pamtundu wolemera ndi olemera kwambiri, Acheson KJ, 5/80
jissn.com, Mdziko lonse la masewera olimbitsa thupi zakudya: kafeine ndi ntchito, Erica R Goldstein, 1/27/10
pubmed.gov, Caffeine ndi masewero olimbitsa thupi: kuchepa kwa thupi, chipiriro ndi ntchito, Graham TE, 11/01
Health.harvard.edu, Caffeine ndi zakudya zowonjezera zikhoza kukumbukira kukumbukira, luso loganiza; Kusokoneza mowa, Stephanie Watson, 6/18/14