Kuwonjezera Mapulogalamu Anu ndi Galasi ya Beet Juice
Ochita masewera komanso akuluakulu okhudzidwa akudalira kwambiri zakudya zowonjezera zowonjezera kuti apange masewera olimbitsa thupi. Kudyetsa olemera mu ndiwo zamasamba monga beets amasonyeza kuti zimakhudza kwambiri ntchito za thupi nthawi ya masewera olimbitsa thupi. Ndipotu, madzi a zitsamba amadziwika bwino kwambiri. Kodi n'chiyani chimapangitsa beet kukhala malo otetezera zakudya?
Nyerere Zili ndi Zosakaniza Zozizwitsa
Beetroot ( beta vulgaris ) imapezeka ngati chakudya, imagwiritsidwa ntchito mankhwala, ndipo ikupitiriza kukulirakulira ngati yowonjezereka . Ngakhale kuti pali mitundu yosiyanasiyana ya masamba ooneka ngati mtima, anthu ambiri odziwa zaumoyo ndi ofiira ofiira.
Beet ndi gwero lopambana la antioxidants komanso la nitrate. Kafukufuku amasonyeza kuti masamba othamanga kwambiri amachititsa kuti thanzi labwino likhale labwino. Nitrate ndi mankhwala omwe amawoneka mwa zakudya zina ndipo amasandulika nitric okusakaniza.
Kumwa madzi a beet kumapangitsa nitric oxide mu thupi lanu. Kafukufuku amasonyeza nitric okusayidi ikhoza kuonjezera kuthamanga kwa magazi, kupangitsa mapapo kugwira ntchito, ndi kulimbikitsa kupweteka kwa minofu . Kuphatikizana kumeneku kwachititsa akatswiri kuti athandizidwe ndi madzi a beet kuti apitirize kupirira mtima komanso kupirira.
Madzi a Beet Amathandiza Kuchita Masewera
Kufunika kokhala ndi thupi la odwala pamtima kwa othamanga komanso akuluakulu okhudzidwa ndiwothandiza.
Chigawo ichi chokhala ndi thupi la thupi chimakhala ndi mphamvu ya ma circulation and breathing systems kuti apereke oxygen ku minofu yogwira ntchito nthawi yayitali. Nitric oxide (NO) kuchokera ku madzi a beet amathandiza njirayi. Zimasonyezedwa kuti ziwonjezere ntchito yamagetsi ndi kupangitsa minofu kugwira ntchito.
Nitric oxide (NO) imagwira ntchito yolimbikitsa thupi kupanga ntchito yogwiritsira ntchito mpweya. Amatsegula mitsempha yanu ya magazi (vasodilation) yowonjezera kutuluka kwa magazi ndi kudyetsa mpweya wochulukirapo ku ntchito ya minofu . Osidijeni yamadzimadzi imagwiranso ntchito monga kuwonetsera kamolekyu yolankhulana ndi maselo anu ndi matupi a thupi. Kulankhulana uku kumatitsimikizira kuti magazi ambiri amathamanga kupita ku minofu komanso kukwanira mpweya wabwino mkati mwa minofu.
Zikuwoneka kuti nyuchi zimapanga mpikisano wothamanga kwa othamanga ndipo zimatha kusintha ntchito pafupifupi 16 peresenti molingana ndi kafukufuku woyamba.
Zofufuza Zosangalatsa
Maphunziro a juga a beet achitidwa kwa othamanga m'masewera osiyanasiyana kuphatikizapo kuyendetsa, kusambira, njinga zamoto ndi kuyenda mphamvu. Cholinga chimodzi cha kafukufuku yense chinali kufufuza zotsatira zopindulitsa za madzi a tizilombo pa masewera .
Phunziro linafalitsidwa pa beetroot juice supplementation ndi mayankho aerobic mu amuna khumi osambira. Ophunzirawo anali akatswiri othamanga omwe anali pakati pa zaka makumi atatu ndi makumi atatu komanso odwala kwambiri. Mayesero othawira kusambira ankachitidwa ndi opanda sansetroot juice supplementation. Ochita maseŵerawo anayesedwa panthawi yonse yoyesa kusambira kwa oksijeni yothamanga kwambiri (VO₂) ndi ndalama zamagetsi.
Osambirawo anawonjezera kwambiri anaerobic yawo pambuyo pa beet madzi supplementation poyerekezera ndi kuyesedwa popanda. Izi zikutanthauza kuwonjezeka kwa mpweya wokwanira wa oxygen, zomwe zimawalola kusambira nthawi yaitali asanafike pochita masewera olimbitsa thupi atatha kumwa mowa wambiri. Ochita masewerawa adawonetsanso kuti kuchepa kwa mphamvu ya aerobic kunachepetsedwa ndi madzi a beet. Kutsika kwa mphamvu yotsika mtengo kumathandiza osambira kuti azikhala ndi nthawi yochita masewera olimbitsa thupi.
Zotsatira zimasonyeza kuti madzi amadzimadzi amathandiza kuti azitha kuyendetsa masewera olimbitsa thupi .
Zotsatira Zovuta Zamasewera Pogwiritsa Ntchito Msuzi wa Beet
Kuwongolera mwatsatanetsatane kunkachitika pazigawo zingapo akuphunzira zotsatira za mchere wa beetroot komanso kusintha kwa mtima kwa odwala.
Zopitirira makumi awiri zokha zinasankhidwa kuti ziphunzire. Cholinga cha ndondomekoyi chinali kudziwa zotsatira za madzi a mchere wokhawokha komanso kuphatikizapo zina zowonjezereka pamagetsi opirira .
Nkhanizi zinali ndi masewera osiyanasiyana ndipo zinaphatikizapo othamanga amuna ndi akazi. Ena mwa ochita masewerawa amasonyeza kuti anali kayake, ma triatletes, mabasiketi, osambira, othamanga komanso achikulire okhwima. Zotsatira zotsatira kuchokera ku maphunzirowa ndipo zafotokozedwa mwachidule pansipa:
- Beettiot juice supplementation ikuwoneka kuti imapangitsa kuti athandizidwe amuna ndi akazi othamanga. Mpweya wa okosijeni umene umagwiritsidwa ntchito pazinthu zosiyana-siyana unasintha kwambiri atatha kumwa madzi a beet.
- Ma Kayakers akuwonjezera madzi a beet musanapikisano amachititsa kuti mpweya wabwino ukhale wabwino poyerekeza ndi gulu la placebo.
- Osowa masewera olimbitsa thupi amawonetsa mphamvu zambiri zolimbitsa thupi komanso kupirira bwino pambuyo pa kumwa madzi a beet.
- Ochita masewera olimbirana mpikisano amene anawonjezera ndi madzi a beetroot anayamba ntchito yawo ndi 0,8 peresenti pamayeso okwana ma kilomita 50. Kusintha kwakukulu kunawonetsedwa pamakilomita khumi apitawo. Mpweya wokwanira wa oxygen komanso nthawi yofooka zinawoneka bwino kwambiri pambuyo pa kumwa madzi a beet.
- Ochita maseŵera onse adatha kukhala ndi mphamvu zovuta zolimbitsa thupi kuyambira 60 mpaka 80 peresenti nthawi yayitali pa nthawi yochita masewera olimbitsa thupi ndi beet juice supplementation.
- Othamanga ophunzitsidwa anathamanga 5 peresenti mofulumizitsa m'gawo lomaliza la masentimita 5000 kupatsirana ndi madzi a beetroot 90 mphindi isanachitike msonkhano wawo.
- Ochita maseŵera amawoneka kuti amapindula kwambiri kuchokera ku beet madzi supplementation 150 mphindi zisanachitike zochitika zawo.
- Kafukufuku akuwonetseratu zowonjezereka ndi madzi a beetroot masiku asanu ndi limodzi musanayambe kuchita masewera olimbitsa thupi kapena masewera othamanga kuti apindule kwambiri.
- Achikulire omwe ali ndi thanzi labwino omwe akuwonjezera madzi a beet kwa masiku 15 akuwonetsa kuwonjezeka kwa mphamvu ndi mpweya panthawi yopititsa patsogolo.
- Beetroot juice supplementation amasonyeza kuti amalimbikitsa mitochondrial biogenesis. Kuchita masewera olimbitsa thupi kumayambitsa nkhawa za makina ndi mitochondrial biogenesis ndi njira yomwe thupi lathu limapanga mphamvu m'maselo athu.
- Izi zimapangidwira kuti mchere umapangidwe bwino.
- Madzi a beet amawonetseratu kuti thupi lawo limapangika bwino m'magulu othamanga. Zotsatira zabwino kwambiri zinanenedwa pamene madzi a beet anawonjezeredwa osachepera masiku asanu ndi limodzi musanachitike zochitika zawo.
- Nthawi yokhala ndi beetroot supplementation ikuwoneka ngati chinthu chothandizira zotsatira za masewera abwino. Kugwiritsa ntchito madzi a beet kwa mphindi 150 pasanapite nthawi yochita masewera olimbitsa thupi.
- Caffeine imawoneka kuti imayanjana ndi madzi a mchere ndipo imasokoneza phindu la ergogenic.
- Nthendayi ya nitric oxide (NO) imagazidwe amagazi amatha maola awiri kapena atatu mutatha kumwa mowa wa madzi. Zotsatira zomveka bwino zakhala zikuchitika patatha mphindi 150 kumwa madzi a beet.
- Mankhwala oletsa tizilombo toyambitsa matenda amatha kuchepetsa mphamvu ya nitrate mu madzi a beet ndipo sakuvomerezeka.
- Kafukufuku wochuluka anali akugwiritsa ntchito mlingo wa supplement 500ml wokhala ndi zowonjezereka bwino . Izi ndi pafupifupi makapu awiri a madzi kapena 384 magalamu.
- Gawo lofala kwambiri lomwe lidalembedwa linali beeturia (mkodzo wofiira) ndi zofiira zofiira.
Chifukwa Chakudya Chakumwa Sangakhale Chithandizo M'mabwalo Ena
Kafukufuku wambiri wasonyeza madzi a beet kuti athetse masewera olimbitsa thupi. Zambiri za kafukufukuyu zakhala zikuchitika pansi pa chilengedwe. Zikuwoneka kuti pali umboni wosagwirizana pa madzi a beet opindulitsa awo othamanga akukhamukira kumapamwamba.
Kugwira ntchito kumalo okwezeka okwezeka kumawonjezera zofunikira zina pa thupi, makamaka kuchepa kwa oxygen kumagwira ntchito minofu. Chifukwa chachikulu cha oksijeni chikucheperachepera chikupezeka ngati kuchepetsa kupanikizika kwa mpweya wa oksijeni pamwamba kukwera.
Kusintha kwakumwamba kumawoneka kuti kumakhudza momwe nitric oxide (NO) mu madzi a beet amakhudzira thupi. Phunziro limodzi laling'ono linasonyeza kuti kuchuluka kwa nitrate kunachepa m'magazi mutatha kuwonjezera madzi a beet, koma sanasonyeze kuyendetsa bwino kwa othamanga ophunzitsidwa bwino.
Kufufuza kwina kwa kachipatala kafukufuku wotchulidwa kwa othamanga monga mapiri othamanga ndi othamanga othamanga kumapiri okwera amakhalabe otsutsana. Komabe, zinanenedwa kuti beet juice supplementation ikhoza kukhala yopindulitsa ngakhale pamene hypoxia ilipo. Hypoxia amatanthauza chikhalidwe chimene chiwalo cha thupi chimachotsedwa mpweya mu minofu, kuphatikizapo minofu ya minofu.
Malinga ndi Jessica Crandall, RD, CDE, Wolankhulira Wachigawo wa Academy of Nutrition ndi Dietetics, madzi a beet angakhale othandiza kwa othamanga ambiri, koma si othandiza kwa othamanga omwe ali pamwamba. Pali ochepa peresenti ya anthu omwe sazindikira phindu la beet juice supplementation maphunziro pamwamba. Chifukwa chowutenga ndikutulutsa mpikisano wothamanga koma sizingakhale choncho kwa othamanga onse. Pamapeto pake, kusankha kugwiritsira ntchito madzi a beet ndizomwe munthu angasangalale nazo phindu lake, akuti Crandall.
Zowonjezera Zaumoyo Zina
Kugwiritsa ntchito beet kapena madzi a beet kungathandize kwambiri maseŵera anu othamanga komanso ndi zakudya zomwe zimakonda kwambiri kuwonjezera pa thanzi labwino. Kugwiritsa ntchito madzi a mchere wasonyeza kuti akuthandiza ndi zotsatirazi:
Amachepetsa matenda oopsa:
Malinga ndi kafukufuku wamtundu wa hypertension, beetroot madzi ndi mkulu nitrate. Mukadya beets kapena kumwa madzi a beet, nitrate amasandulika nitric okusayidi. Nitric oxide ndi vasodilator ndikugwira ntchito mwachisangalalo ndi kuchepetsa mitsempha yanu kuti muwonjezere magazi. Izi zimakhudza mwachindunji kupanikizika mkati mwa mitsempha yanu. Kafukufuku amasonyeza kuchepa kwa magazi kwa maola atatu mutatha kumwa mowa 500ml wa madzi a beetroot. Zotsatirazi zikusonyeza kuti nitrate ya zakudya imapezeka mu beets monga njira yochepetsetsa yachilengedwe yochiza matenda oopsa komanso kuchepetsa chiopsezo cha matenda a mtima.
Matenda a khansa:
Zakudya zili ndi antioxidants kapena phytonutrients zomwe zingathandize kuchepetsa chiopsezo cha khansa. Zikuwoneka kuti timapepala tomwe timapanga tizilombo tofiira timakhala ndi mankhwala ofanana ndi khansa ngati mankhwala ena oletsa khansa. Betanin, yomwe ndi dye ya chakudya yotengedwa kuchokera ku beets ikuwonetsedwera kukhala yogwira ntchito. Kafukufuku watulukira betanin imathandiza kuchepetsa kukula kwa mawere ndi khansa ya prostate. Zomwe zapezazi zapangitsa kuti ayambe kufufuza kuti atsimikizire zomwe zingatheke kuti pakhale mankhwalawa.
Kuchotsedwa:
Beets ndi gwero la antioxidants lomwe limathandiza kuyeretsa thupi la poizoni. Zili ndi betaine ndi pectin zofunika kuti achotse chiwindi kuti poizoni zisabwezeretsedwe ndi thupi. Kumwa madzi a beet m'malo mophika beets yaiwisi kumatetezedwa bwino. Mapangidwe apamwamba amachititsa chiwindi kuchotsa poizoni. Kuchepetsa kukula kwa poizoni m'thupi lanu kumathandiza kuchepetsa kutupa , kumalimbikitsa machiritso, ndipo kumawonetseredwa kuchepetsa chiopsezo cha matenda aakulu ndi matenda.
Zosakanikirana ndi zotupa:
Nyerere ndi madzi a beet ndizovuta kwambiri. Mabhala ndi mavitamini omwe amathandizidwa kuchepetsa kutentha thupi. Zimagwira ntchito pochepetsera ntchito ya mavitamini ena omwe angayambitse kutupa. Kafukufuku wasonyeza kuchepetsa kutupa kwa madzi a shuga kungathandize kuchepetsa chiopsezo cha matenda a mtima ndi shuga ya mtundu wa 2.
Zakudya Zakamwamba mu Nitrate
Beets ndi gwero lodabwitsa la nitrate ndi zowonjezera zina zomwe zikuwonetseratu kuti mukhale ndi thanzi labwino. Malinga ndi kafukufuku, pafupifupi 80 peresenti ya zakudya zamitamini zimabwera kuchokera ku ndiwo zamasamba monga beetroot. Malingana ndi American Journal of Clinical Nutrition , chithunzi chotsatira chidzakhala chothandiza pakusankha zamasamba molingana ndi mlingo wawo wa nitrate:
| Nitrate content (mg / 100g mwamphamvu) | Zomera Zamasamba |
|---|---|
| Ochepa kwambiri, <20 | Atitchoku, katsitsumzukwa, nyemba yaikulu, biringanya, adyo, anyezi, nyemba zobiriwira, bowa, peyala, tsabola, mbatata, sikwashi ya chilimwe, mbatata, phwetekere, mavwende |
| Low, 20 mpaka <50 | Broccoli, karoti, kolifulawa, nkhaka, dzungu, chicory |
| Zaka, 50 mpaka <100 | Kabichi, katsabola, mpiru, savoy kabichi |
| Mwamba, 100 mpaka <250 | Celeriac, kabichi wa Chinese, endive, fennel, kohlrabi, leek, parsley |
| Kwambiri,> 250 | Selari, cress, chervil, letesi, beetroot wofiira, sipinachi, rocket (rucola) |
Mawu Ochokera ku Fit
Nitrate yomwe imapezeka mu beets ndi zakudya zina zikhoza kupangidwira mu nitric oxide (NO) yomwe ikuwonetsedwa kuti ikupangitseni kupanga masewera olimbitsa thupi komanso kusintha thanzi la mtima. Mphamvu ya umboniwu imasonyeza zakudya zowonjezera nitrate ndi zakudya zambiri zomwe zimapatsa thanzi labwino. Nyerere zingathe kudyedwa ndi kuphika masamba, kumwa madzi kapena ngakhale kuperewera kwa ufa. Kusangalala ndi kapu ya madzi a mchere musanayambe kuchita masewera olimbikitsa.
> Zotsatira:
> Arnold JT ndi al., Madzi a Beetroot samapangitsa kuti anthu azichita bwino m'maseŵera ophunzitsidwa bwino, Journal of Applied Physiology, Nutrition, ndi Metabolism , 2015
> Jonvik KL et al., Habitual Dietary Nitrate Intake m'maseŵera ophunzitsidwa bwino, International Journal of Sports Nutrition ndi Metabolism, 2016.
> Lee J. Wylie ndi al., Jisi la beetroot ndi zochita masewero olimbitsa thupi: ma pharmacodynamic ndi mayankho-response response, Journal of Applied Physiology, 2013.
> Marco Pinna et al., Zotsatira za Beetroot Juice Supplementation pa Kuyankha kwa Aerobic Panthawi ya Kusambira, Zakudya Zakudya, 2014.
> Raúl Domínguez et al., Zotsatira za Beetroot Juice Supplementation pa Cardiorespiratory Endurance At Athletes. Kusintha Kwambiri, Zakudya Zam'madzi, 2017.