Kuchita masewera olimbitsa thupi nthawi zonse ndi njira yabwino yosungira thanzi lathu ndikusunga thanzi lathu. Kafukufuku amasonyeza kuti kugwira ntchito moyenera kumapangitsa kuti thupi lizigwira ntchito komanso kuchepetsa chiopsezo cha mitundu yosiyanasiyana ya matenda. Kuchita masewera olimbitsa thupi kumalimbikitsidwa pafupipafupi kawiri pa sabata komanso kwa mphindi 30.
Izi zimawoneka zomveka koma mwatsoka, anthu ambiri sachita chizolowezi chochita masewera olimbitsa thupi.
Chifukwa chachikulu chimawoneka kuti ndi minofu yopweteka komanso kutopa kumakhala panthawi yopuma. Komanso, ambiri amangodandaula za ululu wopita kuntchito kapena kuchepetsa kupweteka kwa minofu (DOMS) .
Ngati kutopa kwa mitsempha kungachepetse anthu ambiri amatha kuchita nawo masewera olimbitsa thupi nthawi zonse malinga ndi maphunziro. Apa ndi pamene madzi a phwetekere angathe kuthandiza. Kafukufuku wa chipatala wasonyeza kumwa zakumwa za tomato musanayambe kuchita masewera olimbitsa thupi kumachepetsa kupweteka kwa minofu ndi kutopa, zomwe zingathandize kuti maseŵera a masewera asinthe.
N'chifukwa Chiyani Amadzivulaza?
Yesetsani kupanikizika pa matupi athu, maselo, ndi dongosolo lakati la mitsempha (CNS). Akuluakulu komanso ochita masewera olimbitsa thupi amatha kukhala ndi nkhawa zosiyana siyana chifukwa chochita masewera olimbitsa thupi.
Minofu yathu ndi maselo athu zimakhala ndi vuto lakumayakiritsa nthawi yopuma. Matenda okhudzana ndi oxidative ndiwotsatira chifukwa cha kuyesayesa kwa thupi kumayambitsa kusamvetsetsana ndi kusagwirizana ndi ntchito za thupi.
Zimene timamva ndikutaya mphamvu ndi kupweteka kwa lactic acid buildup . Chimene chimachitika ngati njira yachizolowezi yochita masewero olimbitsa thupi chimayambitsa ambiri a ife kuti tisawonongeke.
Madzi a phwetekere amasonyezedwa kuti athandizidwe ndi kupanikizika koyambitsa matenda ndikupangitsa kuti tizitha kugwira ntchito mwanthawi yaitali komanso mwamphamvu.
Msuzi wa phwetekere angathandize
Tomato ndi madzi a phwetekere ali ndi mphamvu ya zakudya .
Tomato kwenikweni ndi chipatso koma nthawi zambiri amatchedwa masamba. Ndizochokera ku mavitamini, mchere, ndi antioxidants kuphatikizapo lycopene.
Lycopene ndi antioxidant wamphamvu yopereka zithandizo zambiri za thanzi. Zimasonyezedwa kuti zimapangitsanso masewera olimbitsa thupi ndikupangitsanso thanzi labwino. Kumwa madzi a phwetekere musanayambe kugwira ntchito kumachepetsa kuchepetsa mankhwala owopsa chifukwa cha kupsyinjika kwa okosijeni.
Ganizirani za lycopene monga kutupa kwa opaleshoni pamene tikuchita masewera olimbitsa thupi. Kufuna kugwira ntchito kumawonjezera mpweya wa okosijeni (mankhwala oopsya) ndi mankhwala ena omwe angawononge minofu, maselo, ngakhale DNA. Mankhwala ophera antioxidants-makamaka lycopene-asonyezedwa kuti amachepetsa kwambiri zizindikiro zotupa za mankhwala.
Zolemba Zachikopa
Lopopeni ndi zomera zowonongeka zomwe zimapezeka m'ma tomato ndi zakudya zina. Imeneyi imakhalanso ndi chakudya komanso imakhala ndi mtundu wofiira wa phwetekere. Lopopeni imalembedwanso ngati mtundu wa zakudya ku United States.
Lopopeni ndi imodzi mwa mankhwala amphamvu kwambiri ophera tizilombo toyambitsa matenda omwe amafufuzidwa chifukwa cha zodabwitsa za thanzi lawo. Tomato ndi gwero lolemera la lycopene ndipo othamanga akugwiritsa ntchito madzi kuti apange masewera olimbitsa thupi.
Kafukufuku
Malingana ndi kafukufuku wa sayansi, madzi a phwetekere awonetsedwa kuti achepetse kutopa chifukwa chochita zolimbitsa thupi. Phunziro laling'ono linkachitidwa pa anthu ndi mbewa kuti ayese chiphunzitso ichi. Amuna asanu ndi atatu wathanzi ndi amayi awiri a zaka zapakati pa 24 ndi 29 adadzipereka kutenga nawo mbali. Nthawi yoyezetsa yatha masiku awiri ndipo ophunzira adatsata ndondomeko zofufuza zachipatala.
Kuphunzira kwaumunthu: Ophunzirawo anali mu nthawi yosala kudya (palibe chakudya) ndipo anali ndi magawo awiri ochita masewera olimbitsa thupi kwa mphindi 30 . Gawo limodzi la mayeso linachitidwa ndi ophunzira kumwa madzi okha. Mayeso otsatirawa anafunikira kudzipereka kumwa madzi a tomato ola limodzi pa ola limodzi musanayambe kuchita masewera olimbitsa thupi.
Anayang'aniridwa chifukwa cha kuchuluka kwa zomwe ankaganiza kuti ali ndi mphamvu (RPE) kapena momwe kuyesera kunali kovuta kwa aliyense.
Zotsatira za kafukufuku zinawonetsa kuchuluka kwakukulu kwa mlingo wa zomwe anaganiza kuti akuchita (RPE) ndi kumwa madzi a phwetekere. Ophunzira adatha kuchita masewera olimbitsa thupi ndi kuchepa.
Kafukufuku wamagulu : Kafukufuku wopangidwa pa mbewa anaphatikizapo kuyesa kachipatala. Zitsanzo za magazi zinasonkhanitsidwa panthawi ya phunziro kuti aone ma plasma a corticosterone ndi osintha kukula chinthu (TGF-β1). Corticosterone ndi hormone yomwe imakhala yotsekedwa ndi adrenal gland yomwe imathandizira kuyendetsa mphamvu komanso imakweza ngati kupanikizika. Izi zidzakhala zofanana ndi kuyang'ana makina a cortisol mwa munthu. TGF-β1 ndi mapuloteni obisika omwe amathandiza maselo kugwira ntchito.
Nkhumba zinagawidwa m'magulu angapo ndipo zimapatsidwa madzi a phwetekere kapena madzi. Anathamanga pamphepete pamtunda kwa mphindi 60 pamene ochita kafukufuku adawunika ntchito yawo. Kuonjezera apo, magazi adakokedwa maola asanu ndi limodzi atatha kuchita masewera olimbitsa thupi.
Kuchuluka kwa kutopa kunali kuchepa kwambiri mu mbewa zomwe zimadya madzi a phwetekere poyerekeza ndi gulu la madzi. Magazi a corticosterone ndi TGF-β1 adachepetsedwa kwambiri chifukwa gulu la mbewa likudya madzi a phwetekere. Izi zikutanthawuza kuti mbewa zomwe zimamwa madzi a phwetekere zimakhala ndi zovuta zochepa mkati mwa mankhwala pa nthawi yoyezetsa magazi.
Umboni Wochuluka
Phunziro lina linasankhidwa pa ochita masewera kuti aone ngati madzi a phwetekere angathandize kuchepetsa nkhawa ya okosijeni. Kumbukirani, kupsyinjika kwa okosijeni ndiyomwe imayankha kuchita masewero olimbitsa thupi, zomwe zingawononge minofu yathu ndi maselo athu.
Ochita maseŵera makumi asanu omwe ali ndi zaka 20 mpaka 25 adachita nawo kafukufuku. Anagawidwa m'magulu awiri a 25 pomwe gulu limodzi linamwa madzi okwana 75ml pambuyo pa kuphunzitsa thupi kwa masiku 60. Zotsatira zazigawo za magazi zinayambika musanayambe kuwonjezera madzi a tomato komanso kumapeto kwa nthawi yofufuza.
Mankhwala opweteka omwe amamasulidwa pa nthawi yochita masewera olimbitsa thupi anali abwino kwambiri kuti gulu liwamwe madzi a phwetekere. Ochita masewerawa amatha kuwonjezereka kutali ndi maseŵera onse a maseŵera poyerekeza ndi omwe sakudya madzi a phwetekere. Zotsatira zikuwonetsa kuti lycopene mu madzi a phwetekere inapereka antioxidant chitetezo, kuthandiza kuchepetsa kupsinjika kwachisokonezo choyambitsa matenda.
Kafukufuku wina anachitidwa pa akuluakulu osaphunzira omwe akuwona zotsatira za madzi a phwetekere pa mitundu yosiyanasiyana ya oxygen (ROS). ROS ndi mankhwala omwe amapanga pamene timapuma mpweya. Mankhwalawa amadziwika bwino kwambiri ndipo amathandiza kwambiri pamagetsi. Maselo a ROS akhoza kukhala okwera kwambiri kuchokera ku zovuta za chilengedwe kapena kuchita masewera olimbitsa thupi omwe angawononge thupi. Kuwonjezeka kwa mankhwala oterewa kumadziwikanso ngati kupweteka kwa okosijeni ndipo kungawononge kwambiri magazi, maselo, ndi DNA.
Akulu khumi ndi asanu ndi asanu osaphunzira osagwira nawo ntchito adachita nawo phunziroli. Zitsanzo za magazi zinkayendetsedwa musanayambe kuyesa ndikuyesa kuyeza kuchuluka kwa 8-oxodG. Maselo athu ndi DNA, 8-oxodG imawoneka ngati mankhwala osokoneza bongo omwe awonongeka chifukwa cha kupanikizika kwa okosijeni. Cholinga chathu ndikuteteza thupi lanu kuti lisateteze thupi komanso kuchepetsa chiopsezo cha khansa ndi matenda okalamba.
Ophunzirawo adatsiriza mayesero awiri ochita masewera olimbitsa thupi pa 80% yapamwamba kwambiri. Choyamba choyamba chinkapangidwa popanda madzi a tomato supplementation. Phunziro lachiwiri linaperekedwa pambuyo poti odzipereka adya madzi a tomato tsiku lililonse kwa milungu isanu. Kuchuluka kwa madzi a phwetekere kuli ndi 15mg ya lycopene.
Zotsatira za magazi zimasonyeza kuti kumwa madzi a phwetekere tsiku lililonse kwa milungu iwiri kunachepetsa kwambiri 8-oxodG levels. Kafufuzidwe kamene imasonyeza kuti liycopene mu madzi a phwetekere imakhala ndi mphamvu yowononga antioxidant kuchepetsa ma ROS chifukwa chochita masewera olimbitsa thupi.
Kafukufuku wina wasonyeza kuti madzi a tomato amachepetsa kwambiri creatinine phosphokinase (CPK), lactate dehydrogenase (LDH), homocysteine , komanso C-reactive mapuloteni m'mathamanga akumwa madzi a phwetekere. CPK ndi LDH ndi mavitamini otulutsidwa ndi minofu pamene kuwonongeka kwa minofu kwachitika. Homocysteine ndi yopanda mapuloteni amino acid ndi kuchuluka kwa magulu akuwonetsedwa kuti amachititsa kuti mtima ugwire ntchito. Puloteni yodalirika ndi mankhwala omwe amabwera ndi chiwindi komanso chizindikiro cha kutupa thupi. Zotsatira zimasonyeza lycopene mu madzi a phwetekere kuti athandizidwe kuti aziwongolera mankhwala onse omwe amawabwezeretsa kuzinthu zoyenera. Madzi a phwetekere amatulutsa antioxidant chitetezo pa nthawi yochita masewera olimbitsa thupi komanso kuchepa kwa matenda a mtima.
Zowonjezera Zaumoyo Zina
Madzi a phwetekere olemera a Lycopene amangochita zambiri kuposa kungopanga masewera olimbitsa thupi. Mphamvu yake yowononga antioxidant imapereka ubwino wambiri wathanzi.
- Kuteteza matenda a mtima : Lycopene imachepetsa anthu omwe amagwiritsa ntchito mankhwala monga homocysteine pofuna kuchepetsa chiopsezo cha matenda a mtima.
- Amalimbana ndi khansa : Madzi a tomato ali ndi lycopene ndi zina zotchedwa carotenoids zomwe zimasonyeza kuchepetsa ngozi za khansa zina monga khansa ya m'mawere, kansa ya prostate, ndi kansa ya m'mapapo.
- Kuchepetsa kutupa : kafukufuku amasonyeza kapu ya tsiku ndi tsiku ya madzi a phwetekere pofuna kuchepetsa kwambiri mankhwala opweteka kuti akhale ndi thanzi labwino komanso kuchepetsa chiopsezo cha khansa zina.
- Detox : Msuzi wa tomato ndi mankhwala omwe amachititsa kuti thupi liwonongeke. Madzi a phwetekere amakhalanso ndi mankhwala ambiri a klorini ndi sulfure omwe amasonyeza kuti chiwindi chimayambitsa matendawa.
- Diso labwino : madzi a phwetekere ali ndi beta-carotene, lutein, ndi zeaxanthin. Mitundu imeneyi imasonyezedwa kuti imalimbikitsa maso abwino ndikuchepetsa chiopsezo.
- Kupititsa patsogolo chimbudzi : madzi amchere a phwetekere amawonetsetsa kuti chiwindi chimapangidwira bwino, chimapangitsa kuti thupi liziyenda bwino, komanso kulimbikitsa chinyama chabwino.
Madzi a phwetekere amatchulidwa kuti ndi bwino kumwa mowa kwambiri kuposa kumwa mankhwala otsika mtengo pamsika .
Zakudya Zina Zambiri ku Lycopene
Tomato ndi chakudya chimodzi chokhala ndi lycopene, koma pali ena ochepa omwe angagwiritse ntchito mwayi wathanzi ndi thanzi labwino:
- Chivwende (100g kapena pafupifupi 1 chikho): 4.1g
- Zipatso zamtengo wapatali (100g kapena pafupifupi 1 ½ makapu): 3.4g
- Chiwapu (100g kapena pafupifupi ¾ chikho): 5200 mg
- Katsitsumzukwa (100g kapena pafupifupi ¾ chikho): 30 mg
- Apricots (100g kapena pafupifupi ¾ chikho): 0.86 mg
> Zotsatira:
Harms-Ringdahl M et al., Mafuta a phwetekere amatulutsa mphamvu ya seramu ya 8-oxodG pambuyo pochita masewera olimbitsa thupi, Journal of Nutrition, 2012.
> Mukuta K et al., Kuteteza kwa Madzi a phwetekere kapena Madzi amadzimadzi a phwetekere Kumachepetsa Kutopa Kowonongeka ndi Zovuta Zochita Zochita, Zakudya Zakudya ndi Zakudya Zakudya, 2016.
> Ramaswamy L et al., Mmene zimapangidwira madzi a phwetekere pa zovuta zowopsa kwa ochita masewera, Journal of the International Society of Sports Nutrition, 2011.
> Tsitsimpikou C et al., Kulamulira kwa madzi a phwetekere kumapangitsa kuti tizilombo toyambitsa matenda a lactate ndi creatinine kinase ayambe kuphunzitsa anaerobic, International Journal of Food and Chemical Toxicology, 2013.