Khofi ndi chimodzi mwa zakumwa zotchuka kwambiri padziko lapansi. Lili ndi mankhwala otchuka kwambiri otchedwa caffeine.
Anthu ambiri amamwa kapu ya chakumwa cha caffeine chimenechi atangodzuka, pamene ena amaona kuti n’kopindulitsa kudikira maola angapo.
Nkhaniyi ikufotokoza pamene nthawi yabwino kumwa khofi ndi kuonjezera ubwino wake ndi kuchepetsa zotsatira zake.
Cortisol ndi khofi
Anthu ambiri amasangalala ndi kapu - kapena atatu - khofi chinthu choyamba m'mawa kapena posakhalitsa.
Komabe, kumwa khofi mutangokwera kukwera kumaganiziridwa kuti kumachepetsa mphamvu zake, monga momwe timadzi timeneti timadziwira tokha cortisol.
Cortisol ndi mahomoni omwe amatha kukhala tcheru komanso kukhazikika. Imawongoleranso kagayidwe kanu, chitetezo cha mthupi komanso kuthamanga kwa magazi ().
Hormoni imatsata kamvekedwe kake kakugona kwanu, komwe kumakwera kwambiri pakadutsa mphindi 30 mpaka 45 mutakwera ndikuchepera pang'onopang'ono tsiku lonse ().
Izi zati, akuti nthawi yabwino yomwa khofi ndi pakati mpaka m'mawa pomwe milingo ya cortisol imatsika.
Kwa anthu ambiri amene amadzuka cha m’ma 6:30 a.m., nthaŵi imeneyi ili pakati pa 9:30 a.m. ndi 11:30 a.m.
Ngakhale pakhoza kukhala zoona pa izi, palibe kafukufuku mpaka pano omwe adawona zotsatira zopatsa mphamvu kuchokera kuchedwetsa khofi wanu wam'mawa, poyerekeza ndi.
Chifukwa china chomwe chanenedwa kuti muchedwetse khofi yanu yam'mawa ndikuti caffeine mu khofi imatha kuwonjezera kuchuluka kwa cortisol.
Kumwa khofi pamene milingo ya cortisol ili pachimake kumatha kukulitsa milingo ya hormone iyi. Kuchuluka kwa cortisol kwa nthawi yayitali kumatha kuwononga chitetezo chanu cha mthupi ndikuyambitsa matenda ().
Komabe sipanakhalepo maphunziro anthawi yayitali okhudzana ndi thanzi la cortisol yokwezeka pakumwa khofi.
Kuphatikiza apo, kuchuluka kwa cortisol komwe kumapangidwa ndi caffeine kumachepetsedwa mwa anthu omwe amamwa mowa pafupipafupi ().
Izi zati, mwina sizimapweteka ngati mumakonda kumwa khofi m'mawa kuposa maola angapo pambuyo pake.
Koma ngati mwakonzeka kusintha mwambo wanu wam'mawa wa khofi, mungapeze kuti kuchedwetsa kumwa khofi kwa maola angapo kungakupatseni mphamvu zambiri.
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Nthawi yabwino yomwa khofi imaganiziridwa kuti ndi kuyambira 9:30 a.m. mpaka 11:30 am pamene milingo ya cortisol ya anthu ambiri imakhala yotsika. Sizikudziwika ngati izi ndi zoona. Caffeine ikhoza kuonjezera cortisol, koma zotsatira zake za thanzi labwino sizidziwika.
Coffee imatha kusintha magwiridwe antchito a thupi
Khofi amadziwika kuti amatha kulimbikitsa kugalamuka komanso kukhala tcheru, koma chakumwacho chimakhalanso chothandiza chifukwa chokhala ndi caffeine.
Kuonjezera apo, khofi ikhoza kukhala yotsika mtengo kwambiri m'malo mwa zowonjezera za caffeine monga ufa wa pre-workout.
Kafukufuku angapo awonetsa kuti caffeine imatha kuchedwetsa kutopa kwathupi ndikuwonjezera mphamvu ndi mphamvu za minofu (, ).
Ngakhale sizipanga kusiyana kwakukulu ngati mutasankha kusangalala ndi khofi wanu poyamba m'mawa kapena maola angapo pambuyo pake, zotsatira za khofi ya khofi pakuchita masewera olimbitsa thupi zimadalira nthawi.
Ngati mukuyang'ana kuti muwonjezere phindu la khofi pakuchita masewera olimbitsa thupi, ndibwino kumwa chakumwacho mphindi 30 mpaka 60 musanayambe masewera olimbitsa thupi kapena masewera ().
Umu ndi momwe zimatenga nthawi yayitali kuti caffeine ifike pachimake m'thupi lanu ().
Mlingo wogwira mtima wa caffeine kuti muwongolere masewera olimbitsa thupi ndi 1,4 mpaka 2,7 mg pa paundi (3 mpaka 6 mg pa kg) ya kulemera kwa thupi ().
Kwa munthu wolemera mapaundi 150 (68 kg) izi zikufanana ndi pafupifupi 200 mpaka 400 mg wa khofi, kapena makapu 2 mpaka 4 (475 mpaka 950 ml) a khofi ().
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Ubwino wa khofi wa khofi pakuchita masewera olimbitsa thupi ungamveke mkati mwa mphindi 30 mpaka 60 mutamwa chakumwacho.
Nkhawa ndi tulo mavuto
Kafeini yemwe ali mu khofi amalimbikitsa kugalamuka ndikuwonjezera magwiridwe antchito, koma angayambitsenso vuto la kugona ndi nkhawa mwa anthu ena.
Zotsatira za khofi zomwe zimawonjezera khofi zimatha kwa maola 3 mpaka 5, ndipo malingana ndi kusiyana kwa anthu, pafupifupi theka la caffeine yomwe mumamwa imakhalabe m'thupi lanu pambuyo pa maola asanu (5).
Kumwa khofi pafupi kwambiri ndi nthawi yogona, monga chakudya chamadzulo, kungayambitse.
Kuti mupewe kusokoneza kwa caffeine pakugona, ndi bwino kupewa kumwa mowa kwa maola 6 musanagone ().
Kuwonjezera pa vuto la kugona, caffeine ikhoza kuwonjezera nkhawa mwa anthu ena ().
Ngati ndi choncho, mungaone kuti kumwa khofi kumapangitsa kuti zinthu ziipireipire, choncho mungafunike kumwa pang’ono kapena kupewa kumwa mowa.
Mutha kuyesanso kusinthira ku tiyi wobiriwira, yemwe ali ndi gawo limodzi mwa magawo atatu a khofi mu khofi ().
Chakumwacho chimaperekanso amino acid L-theanine, yomwe imakhala yopumula komanso yokhazika mtima pansi ().
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Kafeini angayambitse vuto la kugona akamamwa pafupi kwambiri ndi nthawi yogona. The stimulant akhoza kuwonjezera nkhawa anthu ena.
Kodi khofi ndi wabwino bwanji?
Anthu athanzi amatha kumwa mpaka 400 mg wa khofi patsiku, wofanana ndi makapu 4 (950 ml) a khofi ().
Malangizo kwa amayi apakati ndi oyamwitsa ndi 300 mg wa caffeine patsiku, kafukufuku wina akusonyeza kuti malire otetezeka ndi 200 mg patsiku (, ).
Malingaliro awa akuphatikizapo caffeine kuchokera kuzinthu zonse.
Magwero ena omwe amapezeka ndi caffeine ndi tiyi, soda, zakumwa zopatsa mphamvu, komanso chokoleti chakuda.
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Akuluakulu athanzi amatha kumwa mpaka 400 mg wa caffeine patsiku, pomwe amayi oyembekezera ndi oyamwitsa amatha kumwa mpaka 300 mg patsiku, kafukufuku wina akuwonetsa kuti 200 mg ndiye malire otetezeka.
Khofi ndi chakumwa chomwe chimakondedwa padziko lonse lapansi.
Anenedwa kuti nthawi yabwino yomwa khofi ndi pakati mpaka m'mawa pamene milingo ya cortisol yatsika, koma kafukufuku pamutuwu akusowa.
Kumwa khofi 30 mpaka 60 mphindi musanachite masewera olimbitsa thupi kapena masewera kungathandize kuchepetsa kutopa ndikuwonjezera mphamvu ndi mphamvu za minofu.
Kumbukirani kuti zotsatira zolimbikitsa za caffeine zingayambitse vuto la kugona ngati atadya pafupi kwambiri ndi nthawi yogona, komanso kuonjezera nkhawa mwa anthu ena.
