Ho Hlahloba ka ho Fetisisa Ts'ebetsong-Matla a ho Ntlafatsa
Kofi ke baatlelete ba ratoang haholo. Lebaka le leng la sena ke setso-ho bokana ka morao koetliso, mohlala. (Hlokomela baesekele ba likoloi tse tletseng ho reka mabenkele a mang a kofi mantsiboea a mafelo-beke ka mor'a maeto a malelele.)
Ntle le taba ea hore kofi- joe, caffeine, java, seretse, joalo-ka sebele ke seno se tloaelehileng, se rata hantle, 'me se bonahala se tlatsetsa boikutlo ba boiketlo le matla bakeng sa batho ba bangata, melemo ea bophelo bo botle le ts'ebetso ea ho noa kofi e ka 'na ea e-ba ka lebaka la caffeine e matla le limela tse ling tse hlahang ka tlhaho.
Caffeine e le Tlatsetso ea Ts'ebetso
Caffeine ke e 'ngoe ea lipapali tsa lipapali tse nkoang e le tse sireletsehileng le tse atlehang maemong a khothalletsoang. Caffeine ha e thibetsoe kapa e thathamisitsoe ke Mokhatlo oa Lefatše oa Anti-Doping bakeng sa papali. Mabaka a caffeine a thusa ha a hlake hantle, empa a ka 'na a amana le ho lieha ha neural / mokhathala oa bokooa-ke hore, ha u ikutloe u khathetse kapa bohloko ha u ntse u sa na lethal dose ea caffeine. Hape, caffeine e ka fana ka liphello tse tobileng tsa mesifa. Taba ea khale ea hore caffeine e eketsa ho chesa mafura ho bonahala eka e nkiloe e le mokhoa oa ho sebetsana le baatlelete. Caffeine e bonahala e matlafatsa ts'ebetso ka nako e telele ho mamella liketsahalo tse kang marathons le triathlons empa li na le molemo o fokolang litabeng tsa lipapali tsa matla joaloka li-sprints, kapa esita le ho haha 'mele le ho theola. Leha ho le joalo, caffeine e ka 'na ea tsoela pele ho thusa baatlelete lipapaling tsena tsa matla a matla ka ho ba lumella hore ba koetlise ka thata.
Bokhoni ba caffeine ea ho fokotsa "tekanyo ea ho ikitlaetsa" (RPE) e amahanngoa le bohloko le bothata e ka 'na ea eketsa bokhoni bo phahameng ba ho ikoetlisa.
Ho phaella moo, kofi / cafeine e ka fa baetapele ba bang le bahlolisano boikutlo ba boiketlo le matla-ka mor'a tsohle, ke boko bo atlehang le bo matla bo matla, le hoja phello e ka 'na ea e-ba ea kelello ho feta ea boipheliso,' me moeli pakeng tsa tse peli e be bobebe.
Liphello tsa Bophelo tsa Kofi
Liphuputsong tse fapaneng tsa lithuto tsa bophelo bo botle, kofi le caffeine li 'nile tsa amahanngoa le ho khoneha ho thibela maloetse a fapa-fapaneng, ka liphello tse seng kae tse mpe ho batho ba phetseng hantle ho fihlela ho dikopi tse 3-4 ka letsatsi, hoo e ka bang limililo tse 400 tsa caffeine. (Nakong ea bokhachane, mohlomong halofong ena ho bontša ho se tsebe hantle ka caffeine le ho senyeheloa ke mpa)
Melemo ea Bophelo ea Kofi e ka Khonehang:
- Ho ipeha kotsing ea mofuta oa lefu la tsoekere ea mofuta oa 2
- E sireletsa khahlanong le lefu la sebete
- E sireletsa lefu la Parkinson
- E fokotsa kotsi ea kankere ea endometrial
- E sireletsa lefu la Alzheimer's
Boholo ba melemo ena bo fihlile ho batho ba nang le phihlelo ea lithuto tsa batho 'me ha hoa ka ha nkoa e le' nete ka lebaka la lintlha tse ka 'nang tsa se ke tsa tlalehoa ka mofuta ona oa thuto.
Karolo ea cafeine le kofi ea lefu la pelo e lula e le tsekisano empa e fokotseha ho feta lilemong tse mashome a seng makae tse fetileng, ka mokhoa o itekanetseng o sebelisoang haholo ha ho bontše hore ho na le kotsi e eketsehileng ea lefu la pelo lipakeng tsa batho ba bangata.
Lisebelisoa:
Green JM, Wickwire PJ, McLester JR, et al. Liphello tsa caffeine ho pheta-pheta ho hlōleha le litekanyetso tsa ho ikitlaetsa nakong ea koetliso ea ho hanyetsa. Int J Sports Physiol Etsa . 2007; Sep; 2 (3): 250-9.
Higdon JV, Frei B. Kofi le bophelo bo botle: tlhahlobo ea lipatlisiso tsa morao-rao tsa batho. Crit Rev Food Sci Litsi . 2006; 46 (2): 101-23.
Lopez-Garcia E, Van Dam RM, Willett WC, et al. Tšebeliso ea kofi le lefu la pelo la banna le basali: motho eo e tla ba moeta-pele oa sehlopha. Ho potoloha . 2006; 2; 113 (17): 2045-53.
Tarnopolsky MA. Ho sebelisa caffeine le creine ka papali. Ann Nutr Metab . 2010; 57 Tlatsetso 2: 1-8.
Woolf K, Bidwell WK, Carlson AG. Phello ea caffeine e le thuso ea ergogenic ka ho ikoetlisa ka banaerobic. Int J Sport Nutr Exerc Metab . 2008; 18 (4): 412-29.