Cas caffeine, cawv thiab kev tawm dag zog ua rau pw tsaug zog

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Dab tsi tiag tiv thaiv koj los ntawm kev pw tsaug zog txaus.

Tom qab ib hmos pw tsaug zog, koj yog qhov phem tshaj ntawm koj tus kheej: koj tsis xav zoo, koj tau cuam tshuam txhua lub sijhawm thiab koj ntxhov siab rau pej xeem. Nws yog txaus kom tsis tsaug zog txaus tsuas yog 1, 5 teev rau attentiveness los ntawm ib feem peb. Tab sis siv 7-8 teev hauv txaj tsis txhais hais tias tau pw txaus. Kev cuam tshuam kev pw tsaug zog, nquag tsaug zog, lossis snoring yuav ua rau koj ntxhov siab txawm tias koj muaj sijhawm txaus.

Cov kab mob no feem ntau raug cem rau caffeine, cawv, thiab tawm dag zog ua ntej pw. Peb pom tias cov kws tshawb fawb xav li cas txog nws.

kas fes puas tuaj yeem cuam tshuam kev pw tsaug zog?

Raws li txoj cai, rau kev so zoo, nws raug qhia kom tsis suav nrog kas fes thaum tav su. Thiab cov lus qhia no tsis tshwm sim los ntawm kos. Hauv ib qho kev sim, [400 mg ntawm caffeine (kwv yees li plaub khob kas fes) txo qis tag nrho lub sijhawm pw tsaug zog, txawm tias cov neeg koom siv nws ntau npaum li 6 teev ua ntej yuav mus pw. Hauv lwm txoj kev tshawb fawb, 200 mg ntawm caffeine thaum 7 teev sawv ntxov energized cov ntsiab lus kom txawm tias tom qab 16 teev lawv tsaug zog tsawg dua li niaj zaus.

Tab sis tsis yog txhua yam yooj yim heev. Cov nyhuv ntawm caffeine ntawm kev pw tsaug zog yog nyob ntawm ntau yam, suav nrog:

• Genetic prerequisites. Lub caffeine rhiab heev yog txiav txim los ntawm txawv variations nyob rau hauv cov noob rau adenosine receptors A2A. Rau ib tug neeg uas muaj ib qho kev hloov kho, ib lub khob ntawm latte yog txaus kom tsaug zog thaum ib tag hmo, tus neeg nyiam kas fes nrog ib qho allele yuav yawn ib nrab teev tom qab ob espresso.
• Cov yam ntxwv ntawm ib puag ncig. Kev tshawb fawb hauv ib lub zos nyob deb nroog Ecuador pom tias kas fes tsis muaj txiaj ntsig rau kev pw tsaug zog. Cov kws tshawb fawb tau pom tias caffeine cuam tshuam nrog kev pw tsaug zog nkaus xwb nrog rau qhov thib ob ua rau insomnia: lub teeb thiab suab nrov thaum hmo ntuj. Tseeb, lub teeb ci rau 3 teev spoils pw ob zaug ntau npaum li ib khob dej haus.
• Teb rau kev ntxhov siab. Kas fes yog ib qho teeb meem ntau dua rau cov neeg uas pw tsaug zog yog qhov nyuaj heev. Tus neeg muaj kev nkag siab ntau dua, yuav tsum ceev faj ntau dua nrog caffeine, tshwj xeeb tshaj yog thaum lub sijhawm ntxhov siab ntawm lub neej.
• Lub xub ntiag ntawm tus cwj pwm phem. Ib txoj kev tshawb fawb tsis ntev los no tau pom tias kas fes 4 teev ua ntej pw tsis cuam tshuam rau qhov ntau thiab zoo, tab sis luam yeeb siv li 40 feeb. Txij li thaum kas fes thiab luam yeeb feem ntau ua ke, nicotine tej zaum yuav yog vim li cas.

Kev soj ntsuam ntawm ntau dua 2,000 tus neeg xaiv xaiv tau pom tias thaum poj niam txiv neej, hnub nyoog, kev haus luam yeeb, thiab kev hloov pauv raws caij nyoog tau coj los rau hauv tus account, kev haus kas fes tsis muaj teebmeem rau kev pw tsaug zog. Thiab ntawm no yog cov lus xaus uas tuaj yeem kos los ntawm qhov no.

1. Yog tias koj tab tom nrhiav qhov ua rau muaj teeb meem pw tsaug zog, ua ntej tshem tawm kev haus luam yeeb thiab lub teeb ci ntsa iab (xws li los ntawm cov khoom siv) tsawg kawg ib teev ua ntej pw, thiab tom qab ntawd txheeb xyuas cov txiaj ntsig ntawm kas fes.
2. Yog tias kev ntxhov siab feem ntau ua rau koj tsaug zog, sim noj zaub mov tsis muaj caffeine. Tej zaum koj yuav hnov zoo rau nws cov teebmeem ntau dua li lwm tus neeg.

3. Yog tias koj tau haus kas fes ntau ntau xyoo, suav nrog ua ntej pw, thiab tom qab ntawd koj mam li muaj teeb meem, nrhiav qhov ua rau lwm yam.

   Kev tawm dag zog tuaj yeem txo kev pw tsaug zog zoo?

   Feem ntau, kev tawm dag zog yuav pab koj tsaug zog sai, tsaug zog ntev dua thiab pw tsaug zog zoo dua. Kev tawm dag zog lub cev tiv thaiv kev pw tsaug zog: kev tawm dag zog ntau dua, nws tshwm sim tsawg dua.

   Txhua qhov kev tawm dag zog muaj txiaj ntsig zoo: aerobic, lub zog, nquag thiab tsis tshua muaj, khaus thiab tsis yog li ntawd. Tom qab ua haujlwm, cov neeg ntawm txhua lub hnub nyoog pw tsaug zog zoo dua: cov hluas, cov laus, cov laus.

   Tsis tas li ntawd, cov neeg ncaws pob tseem ceeb tau pw tsaug zog zoo dua, rov zoo dua, thiab sawv tsawg dua li cov neeg zoo tib yam tom qab kev tawm dag zog.

   Lub sijhawm cob qhia tsis muaj teeb meem tiag tiag. Kev tshuaj xyuas ntawm 23 cov ntaub ntawv tshawb fawb ntawm cov ncauj lus qhia tau hais tias cov chav kawm yav tsaus ntuj tsis cuam tshuam nrog kev so thaum hmo ntuj. Ntawm qhov tsis sib xws, tom qab ua haujlwm, tib neeg siv sijhawm me ntsis ntxiv hauv kev pw tsaug zog zoo dua li tsis muaj kev tawm dag zog.

   Kev tawm dag zog nruab nrab, txawm tias 30 feeb ua ntej pw, yuav tsis tiv thaiv koj los ntawm kev pw tsaug zog zoo.

   Ib qho tshwj xeeb yog kev siv zog siab. Kev tawm dag zog txhua hnub ntawm qhov siab tshaj plaws txo qhov kev pw tsaug zog zoo thiab lub cev muaj peev xwm ntawm lub cev. Tab sis tsuas yog cov kws ncaws pob lossis cov neeg pib tshiab uas tsis mloog lawv lub cev tag nrho tuaj yeem tsav lawv tus kheej mus rau hauv lub xeev zoo li no.

   Yog tias koj tab tom txhim kho qhov kev siv zog thiab txhawj xeeb txog kev pw tsaug zog zoo, ua raws li cov lus qhia no:

   • Noj cov zaub mov muaj protein ntau.
   • Txiav rov qab rau rog.
   • Tsis txhob txo calories.
   • Ntxiv qaib ntxhw thiab taub dag noob, uas yog nplua nuj nyob rau hauv tryptophan. Cov amino acid no tsim melatonin, cov tshuaj hormones ua haujlwm rau kev pw tsaug zog zoo.

   Yog tias koj nyuam qhuav pib tawm dag zog thiab muaj teeb meem so - ua siab ntev me ntsis, lub cev yuav hloov kho. Thaum kuv hloov mus rau CrossFit kev cob qhia, kuv raug tsim txom yam tsis tau pw tsaug zog ntau hmo tom qab qhov kev tawm dag zog tsis zoo. Tab sis ib lub lim tiam tau txaus rau kev yoog raws.

   Tam sim no kuv qhov kev tawm dag zog ib txwm mus txog 21:00 thiab xaus nrog kev siv zog siab, tom qab ntawd kuv tub nkees dhau mus. Nyob rau hnub no, nws tsaug zog tshwj xeeb tshaj yog sai. Qee lub sij hawm koj xav ua nws txoj cai ntawm txoj kev mus tsev.

   1. Qhia seb koj xav li cas, thaum koj xav tau. Qhov no tsuas yog txhim kho koj txoj kev pw tsaug zog zoo.
   2. Nws tsuas tuaj yeem ua rau mob hnyav dua vim yog lub xeev overtraining lossis vim muaj qhov hnyav hnyav thaum yav tsaus ntuj. Thawj yuav tsum tau so, qhov thib ob - adaptation ntawm lub cev.

   3. Yog tias koj ntshai tsaug zog thaum lub sij hawm muaj zog, noj tsawg rog, protein ntau, thiab tryptophan-nplua nuj zaub mov.

      Kev haus cawv cuam tshuam li cas rau kev pw tsaug zog

      Qhov cuam tshuam ntawm cawv nyob ntawm seb koj haus ntau npaum li cas. Ib koob tshuaj yog kwv yees li 340 ml ntawm npias, 140 ml ntawm caw los yog 40 ml ntawm dab. Tus nqi nruab nrab tau lees paub tias yog ib koob tshuaj rau cov poj niam thiab ob rau cov txiv neej, ib qho loj - plaub rau cov poj niam thiab tsib rau cov txiv neej.

      Cawv tuaj yeem ua rau muaj kev ntxhov siab thiab ua rau koj tsaug zog sai, tab sis kev pw tsaug zog zoo poob sai vim ntau yam.

      • Cov theem ntawm REM pw tsaug zog yog inhibited. Nws tseem hu ua lub qhov muag nrawm nrawm, lossis REM theem. Nws tso cai rau peb ua npau suav, cuam tshuam kev nco thiab kev txawj ntse. Thawj zaug REM theem pib 90 feeb tom qab pw tsaug zog, kav ntev li 10 feeb thiab tom qab ntawd hloov nrog qeeb qeeb thaum hmo ntuj, ua ntau thiab ntev mus rau qhov kawg. Qhov nruab nrab ntim ntawm cawv, pib nrog ob lossis peb koob tshuaj (0.4-0.8 mg ethanol ib 1 kg ntawm lub cev hnyav), ncua qhov pib ntawm REM theem thiab feem ntau txo nws lub sijhawm. Qhov teeb meem no tuaj yeem ua rau pw tsaug zog nruab hnub thiab tsis muaj zog, thiab ua rau tsis zoo rau kev nco. Raws li rau cov koob tshuaj me me, lawv cov txiaj ntsig tsis tau hais tawm, tab sis tseem muaj. Cawv tuaj yeem hloov cov theem thiab cuam tshuam kev ncaj ncees ntawm kev pw tsaug zog, txawm hais tias los ntawm lub sijhawm koj tsaug zog, qhov tseeb tsis muaj kev pw tsaug zog hauv lub cev.
      • Lub sijhawm tag nrho ntawm kev so txo qis. Nws yuav siv sij hawm koj tsaug zog ntev dua, nws kav ntev dua, thiab ua rau tsis sib haum xeeb thiab tsis xis nyob hauv ib nrab ntawm hmo ntuj. Kev haus cawv me me tsis ua rau lub sijhawm pw tsaug zog thiab tuaj yeem ua rau lub sijhawm pw tsaug zog, tab sis qhov zoo tseem raug kev txom nyem.
      • Lub nra ntawm lub plawv nce. Cawv hauv koj cov ntshav ua rau koj lub plawv dhia nrawm dua thaum koj tsaug zog, zoo li thaum koj ntxhov siab. Qhov no ua rau kom muaj kev ntxhov siab ntawm cov hlab plawv, tsis muab nws so kom raug. Ntxiv mus, nws tsis muaj teeb meem koj muaj hnub nyoog npaum li cas thiab koj ua haujlwm li cas - cov nyhuv tseem nyob rau hauv txhua rooj plaub. Txawm tias cov koob tshuaj me me txo cov peev xwm ntawm kev pw tsaug zog los ntawm 9, 3%, thiab cov koob tshuaj nruab nrab thiab loj - los ntawm 24 thiab 39%, feem.
      • Ua pa nyuaj siab thaum pw tsaug zog. Cawv relaxes cov nqaij ntshiv ntawm lub Upper pa ib ntsuj av tau thiab txo lawv patency, tsub kom lub zog ntawm nasopharynx. Raws li qhov tshwm sim, koj tsis muaj oxygen txaus, thiab thaum sawv ntxov koj tau haunted los ntawm kev mob taub hau thiab qaug zog, concentration thiab kev saib xyuas raug txo.
      • Kev tsim cov tshuaj hormones loj hlob tsawg. Nws yog ib qho tshuaj anabolic uas txhawb nqa protein synthesis thiab rog hlawv. Kev txais 0.8 g ntawm ethanol ib 1 kg ntawm lub cev qhov hnyav (ob mus rau tsib koob) txo cov qib ntawm cov tshuaj hormones hauv cov ntshav ntshav los ntawm 70-75%. Yog li ntawd, nws yog ib qho tseem ceeb tshwj xeeb tshaj yog rau cov neeg ncaws pob thiab cov neeg uas xav txhim kho lawv lub cev kom tsis txhob haus cawv ua ntej pw.
      • Insomnia txuas ntxiv mus. Thaum xub thawj, tsaug zog tom qab ob peb tsom iav yog yooj yim dua, vim tias cov koob tshuaj me me muaj cov nyhuv sedative. Txawm li cas los xij, tom qab ib lub lim tiam, kev ua siab ntev tau tsim, thiab qhov tsis zoo ntawm kev pw tsaug zog tseem nyob. Koj yuav tsum haus dej ntau dua kom tsaug zog, thiab kev so zoo yuav txo qis, ua rau mob taub hau thiab qaug zog.
      1. Yog tias koj haus tsis tau, tsis txhob haus.
      2. Yog tias koj ua tsis tau, haus dej cawv tsis pub ntau tshaj ib lossis ob khob dej cawv, thiab zoo dua ua ntej pw.

      3. Tsis txhob sim kho insomnia nrog cawv. Thaum xub thawj nws yuav pab tau, ces kev kam rau siab yuav txhim kho, thiab kev pw tsaug zog zoo yuav txo.

         Dab tsi yog cov kab hauv qab

         Kas fes Tej zaum yuav cuam tshuam nrog kev pw tsaug zog yog tias koj muaj caffeine-sensitive, ntxhov siab, thiab nyob rau hauv lub teeb ci (txawm tias los ntawm koj cov khoom siv) ua ntej pw. Yog tias ib qho ntawm no hais txog koj, haus lub khob kawg tsis pub dhau 5 teev tsaus ntuj.

         Kev tawm dag zog tsuas yog muab cov txiaj ntsig rau koj, txawm tias koj tawm dag zog 30 feeb ua ntej yuav mus pw. Qhov tshwj xeeb yog loads ntawm kev siv heev, txawv txav los yog tas li, ua rau overtraining. Yog tias qhov no yog qhov koj yuav tsum tau ua, ua raws li cov zaub mov muaj protein ntau thiab noj cov zaub mov uas muaj tryptophan kom txo tau qhov tsis zoo.

         Cawv phem cuam tshuam rau kev pw tsaug zog hauv ib qho twg, tab sis kev siv me me (ib lossis ob koob tshuaj ib hnub) tsis muaj teeb meem. Tshem tawm cawv tag nrho lossis sim ua kom tsawg kawg nkaus.