Anthu ena amamwa khofi asanayambe kuthamanga ndipo alibe vuto lililonse, koma ena amakumana ndi mavuto a GI kapena kupwetekedwa mtima akamamwa madzi asanathamange. Ngati mungathe kulekerera ndikusowa khofi kuti mupite m'mawa, ndiye kuti ndibwino kuti muzisangalala musanayambe kuthamanga.
Ubwino wa Caffeine kwa Othamanga
Mungapeze kuti kumwa mowa wa khofi musanayambe kuthamanga kapena mtundu uli ndi zotsatira zabwino.
Kuthamanga kofiiraini kwawonetsedwa kuti kumapangitsanso ntchito ndi kupirira. Kafukufuku wina anapeza kuti oposa awiri pa atatu alionse ochita maseŵera a Olimpiki amagwiritsa ntchito caffeine kuti awonjezere ntchito yawo. Kafukufuku akuwonetsanso kuti caffeine imapangitsa kuti maganizo anu azikhala osamala, zimakuthandizani kusintha maganizo anu, ndipo zimakulimbikitsani kuchita khama.
Pamene othamanga ena amamwa khofi musanayambe mpikisano, ena amachedwa kuchepetsa kumwa mankhwala a caffeine mpaka athamanga kotero kuti athe kupeza mphamvu ya pakatikati. Mukhoza kudya mowa wambiri wa khofi pamapeto mwa kutsekemera mphamvu yamagetsi (kapena zakudya zina zamasewera). Onetsetsani kuti zakudya zakudya zimakhudzidwa bwanji ndi zakudya zomwe mumapeza kuti mukhale ndi caféine. Kodi ndi nthawi iti yomwe mungatenge kafeini pa mpikisano? Amalowa m'thupi mwamsanga, kotero mungagwiritse ntchito masewera olimbitsa thupi m'kati mwa mpikisano popanda kudandaula kuti muyenera kuyembekezera nthawi yaitali zotsatira zake.
Zimene Muyenera Kuziyembekezera
Ngati mukuchita masewera 10k kapena kupitirira, musawononge 200 mg ya khofi (pafupifupi 2 makapu a khofi).
Akatswiri ena amakhulupirira kuti kumwa khofi zambiri kungapangitse ngozi ya mtima pamene ikuyenda.
M'pofunikanso kukumbukira kuti khofi ndi yofatsa (imakuchititsani kukodza), kotero sichimodzimodzi ndi madzi ozizira. Ngati mukufuna kapu ya khofi isanayambe, imwani mofulumira kuti mukhale ndi nthawi yogwiritsa ntchito bafa kotero kuti mutha kuyimitsa kuti muyambe mukamayendetsa .
Zotsatira za caffeine zimatenga maola ambiri, kotero simukuyenera kumamwa nthawi yomweyo musanayambe kuthamanga.
Palibe Chatsopano pa Tsiku la Mpikisano
Musayambe kumwa khofi kapena caffeine musanayambe kapena mu mpikisano. Muyenera kuyesetsa kuyesera nthawi yomwe mumagwira ntchito mwakhama kuti muwonetsetse kuti sizikupangitsanso nthabwala kapena zimayambitsa mavuto a GI. Simukufuna kuwononga mtundu wanu mwa kumwa kwambiri khofi.
Zotsatira:
Del Coso, J, et al. "Kufalikira kwa mankhwala a caffeine kumathamanga otchuka atachotsedwa ku World Anti-Doping Agency mndandanda wa zinthu zoletsedwa." Appl Physiol Nutrition Metab. 2011 Aug; 36 (4): 555-61. lembani: 10.1139 / h11-052. Epub 2011 Aug 19.
Duncan, MJ, ndi al. "Mphamvu yaikulu ya zakumwa zofiira za caffeine pamtundu wa chisokonezo, kukonzekera kuchita khama, ndi kupewera zolimbitsa thupi kuti zitheke." J Strength Cond Res. 2012 Oct; 26 (10): 2858-65.
Maharam, Lewis, MD, et. al. "IMMDA's Health Recommendations for Runners and Walkers" March 20, 2010.