Mauthenga odya ndi madzi omwe mumakonda kwambiri kumwa, makangaza ndiwo amadziwika kuti ndi olemera kwambiri a antioxidants. Ma antioxidants amphamvuwa amasonyeza kuti amapereka thanzi labwino, chifukwa chake ambiri akumwa madzi okometsera nthawi zonse. Kafukufuku wina wasonyeza zopindulitsa zina kwa anthu akuluakulu ndi othamanga kupyolera mu masewera olimbitsa thupi.
Pofuna kumvetsetsa momwe madzi a makangaza angapititsire bwino ntchito ndi minofu yathu, tidzatsegulira chipolopolo cha chipatso chachikulu cha ntchitoyi kwa mayankho ena.
Mfundo Zomangamanga
Mpomegranate ( Punica granatum ) ndi chipatso chamtundu wambiri ndi mankhwala ambiri. Chipatso chakhala chikulimbidwa kwa zaka zikwi zambiri. Kale la China, India, ndi madera ozungulira nyanja ya Mediterranean anapatsa makangaza kukhala ofunika kwambiri m'mbiri. Zikuwoneka mbiriyakalekale yakale idadziwa kale mphamvu ya makangaza. Gawo lirilonse la chipatso ichi chapadera kuchokera muzu kupita ku mbewu lili ndi zakudya zamtengo wapatali ndi antioxidants.
Zotsatirazi ndi mndandanda wa antioxidants ndi phytonutrients (mankhwala ogwira ntchito omwe amapezeka mu zomera) omwe amamveka mbali iliyonse ya makangaza:
- Madzi : quercetin, anthocyanins, vitamini C, ellagic acid, gallic acid, makatekini
- Mbewu : conjugated linolenic acid (CLA), linolenic acid, oleic acid, punicic acid
- Peel ndi zamkati : quercetin, gallagic acid, kaempferol, punicalagin
- Mizu ndi makungwa : gallic acid, punicotannic acid, mannite, pelletierine, n-methylisopelletierine
- Maluwa : oleanolic acid, ursolic acid, anthocyanins
Mbali zakunja za makangaza zimadyedwa ngati zokolola, pamene mbeu yamkati ndi madzi ndi zomwe timadya ndi kumwa.
Mbewu yamkati ndi madzi a makangaza ndizo zowonjezera kafukufuku ambiri, zomwe zawawonetsa kuti apereke zothandiza kwambiri za thanzi ndi masewera.
Ma antioxidants omwe amapezeka m'makomamanga amathandiza m'njira zosiyanasiyana kuti athandize thanzi lathu ndi masewera. Ponena za ntchito zathu ndi madzi a makangaza, tiyenera kumvetsetsa zomwe zimachititsa kuti thupi likhale ndi nkhawa komanso momwe antioxidants angathandizire.
Kodi Chimachitika ndi Zotani Zathu Panthawi Yochita Zozizwitsa?
Kuchita masewera olimbitsa thupi ndibwino kwa thanzi labwino koma limapangitsa kuti thupi lathu likhale ndi nkhawa. Minofu yathu, maselo, ndi mapulogalamu oyambirira a mitsempha (CNS) zimakhala ndi zovuta zosiyanasiyana zosiyana maganizo malingana ndi mphamvu yogwira ntchito. Kupanikizika kochita zolimbitsa thupi kapena kupsyinjika kwa zowopsya ndizochibadwa ndipo nthawi zambiri zimakhala zovuta kuchitapo kanthu pazochita zolimbitsa thupi.
Maganizo okhudzana ndi oxidative amatanthauza kuti pali kusamvetseka kapena kusagwirizana ndi ntchito zomwe zimagwira ntchito pochita khama. Zomwe zimachitika m'thupi zimaphatikizapo kumasulidwa kwa mankhwala opweteka, kuwonjezeka kwa ma lactic acid levels, kuchita masewera olimbitsa thupi, ndi kuchepa mphamvu. Achikulire okhwima ndi othamanga amafuna kuphunzitsa mopanda kutopa komanso osamva bwino ndipo akugwiritsa ntchito phindu la madzi a makangaza kuti apititse patsogolo ntchito zawo.
Kodi Mphuza Yamtengo Wapatali Imathandiza Bwanji?
Msuzi wamtengo wa makangaza ali ndi mphamvu zowononga zowononga zowonongeka zomwe zikuwonetsetsa thanzi lathu ndi kupititsa patsogolo masewera olimbitsa thupi.
Kuchuluka kwa polyphenols, quercetin, ndi nitrates zomwe zimapezeka mu makangaza zimasonyeza kuti zimapangitsanso bwino ntchito yogwira ntchito ndi mphamvu zam'mimba.
Polyphenols ndi phytochemicals yokhala ndi antioxidant yomwe imapezeka mu zakudya zamasamba. Polyphenols amadziwikanso monga phenolics ndipo amapatsa zipatso ngati makangaza magetsi awo. Maphenolics amapereka ubwino wambiri wathanzi kuphatikizapo kuchepa kutentha ndi kuteteza thupi lathu. Gallic acid ndi imodzi mwa polyphenols mu makangaza a makangaza omwe amasonyeza kusintha kwa minofu kuchira ndi mphamvu.
Quercetin ndi bioflavonoid yachilengedwe yomwe imapezeka mumitundu yosiyanasiyana ya chakudya.
Bioflavonoids kapena flavonoids amaimira gulu lalikulu la antioxidants lomwe limasonyeza kuchepetsa kutentha, kuchotsa poizoni, ndi kuchepetsa kuwonongeka kwa maselo m'thupi. Madzi a makangaza ndiwo gwero lolemera la quercetin lomwe limasonyezedwa kuti liwathandize ndi kupweteka kwa minofu ndi bwino kuchita masewera olimbitsa thupi.
Makangaza amasonyeza kuti ali olemera mu nitrates omwe, malinga ndi kafukufuku, amapanga mpikisano wothamanga. Nitrates ndi mankhwala mwachibadwa m'magulu osiyanasiyana a zomera, ndipo amatembenukira ku nitric okusakaniza m'thupi mwathu tikadya. Oxydi yamititi ikugwira ntchito mwa kuchepetsa mitsempha yathu yowonjezera kuonjezera oksijeni kupita ku minofu yogwira ntchito. Njirayi ikuwonetseredwa kuti iwonjezere ntchito yamagetsi komanso kusintha minofu.
Kafukufuku
Kafukufuku anachitidwa pa olemera weightlifters kuti aone zotsatira za msuzi wa makangaza pamtambo. Kulimbitsa thupi kwa Olimpiki ndizochita zolimbitsa thupi zomwe zimatsatiridwa ndi masiku angapo ofooka ndi kupweteka. Maphunzirowa amasonyeza kuti amachepetsa mphamvu, amawonjezera kuwonongeka kwa minofu, kupsyinjika kwa mthupi, ndi kutupa. Kupanikizika ndi zovuta zomwe zimapangitsa kuti ambiri a ife asiye maphunziro athu.
Odzipereka pa mlandu wofufuza anaphatikiza anyamata asanu ndi anayi omwe anali olemera kwambiri. Amunawa amayenera kuti akhale ndi zaka zosachepera zitatu zomwe amaphunzira ndikugwira nawo ntchito kulemeralifting osachepera kasanu pamlungu pa mphindi 90-120 pa gawo. Anali odwala, osadwala, komanso osamwa mankhwala ophera antioxidants kapena mwezi umodzi musanayambe nthawi yoyezetsa.
Zisanayambe makangaza a supplementation, miyezo yoyamba idalembedwera pamtundu umodzi wa olimpiki (kutsekedwa, koyera ndi kofiira, ndi squat). Zotsatira za magazi, kuthamanga kwa magazi, ndi kuthamanga kwa mtima zinalembedweratu musanaphunzire ndi pambuyo pa maphunziro. Ophunzirawo adayesedwa kale ndi malowa omwe akutsatiridwa ndi maphunziro osiyana pogwiritsira ntchito makomamanga madzi okwanira.
Ophunzirawo anayamba kumwa madzi okwana 750ml (3 × 250ml / tsiku) wa makangaza masiku awiri asanayambe ndipo anapitiriza kupitiriza nthawi yonse yofufuza. Makomamanga madzi supplementation anasonyezedwa kuti apindule kwambiri malingaliro opangira ntchito poyerekezera ndi placebo. The weightlifters anatha kuwonjezera nthawi yopuma ndi kuchuluka kwa kulemera kukwezedwa. Zotsatira zimasonyezanso kuti anthu omwe adakumana nawo adachepetsedwa kwambiri ndi minofu komanso amachira msanga. Kusintha kwakukulu kwambiri kwa kuchepa kwa kuchepa kwa misiseche kunali mu quadriceps vs biceps.
Phunziroli linasonyezanso kuti mphamvu ya magazi imakhala yabwino kwambiri panthawi yomwe amaphunzitsidwa. Kuthamanga kwa magazi ndizofunika kwambiri ndikuyesa kupanikizika mu mitsempha yanu pamene mtima wanu ukugunda. Mbalame yamakangaza yowonjezerapo ikuoneka kuti yakhala ndi zotsatira zabwino pa kuchepa kwa mtima komanso kuchepetsa shuga.
Zotsatira zina zikuyerekeza ndi zowonjezereka zamagazi za magazi kuti zisawonongeke chifukwa cha masewero olimbitsa thupi. Magazi amagazi pambuyo pa makangaza omwe amasonyeza kuti creatine kinase (CK) ndi lactate dehydrogenase (LDH) adachepetsedwa. CK ndi LDH ndi mavitamini a minofu omwe amatulutsidwa panthawi yochita masewera olimbitsa thupi komanso apamwamba kwambiri m'magazi athu ndi zizindikiro za kuvulala kwa minofu. Kumwa madzi a makangaza kumakhala kochepa kwambiri.
Zotsatira za phunziroli zikusonyeza kuti kumwa mkomberati madzi pamaphunziro opatsirana ndi maola 48 akutsatira bwino thupi lonse la minofu. Ochita kafukufuku adanenanso kuti kudya tsiku ndi tsiku 750ml kungakhale mlingo wokwanira kuti ukhale ndi mphamvu yowononga yotupa. Zonsezi, kuyendetsa bwino maseŵera, kuphatikizapo mphamvu ya minofu, kunachokera ku makangaza a makangaza. Komabe, chifukwa cha kukula kwazing'ono zapangidwe, maphunziro opitilira ena akulimbikitsidwa akuchitidwa mochulukirapo pogwiritsa ntchito masewera a masewera osiyanasiyana.
Zophunzira Zowonjezera Zapezeka
Kafukufuku anachitidwa pa anyamata asanu ndi awiri omwe sanaphunzitsidwe koma osagwira ntchito. Cholinga cha kafukufukuyo chinali kuyesa mlingo wa madzi a makangaza ndi zotsatira zake pa kuyambanso mphamvu zamadzimadzi pambuyo pochita masewera olimbitsa thupi. Zochita zolimbitsa thupi zimadziwikanso ngati kuphunzitsidwa bwino pamene mumachepetsetsa pang'ono pang'onopang'ono kutsutsa / mphamvu yokoka. Izi zimapangitsa kuti minofu ikhale yosasunthika pampando wachikhalidwe.
Amunawa adagawidwa m'magulumagulu ndikumwa madzi a komamanga kamodzi tsiku lililonse (650mg gallic acid), kawiri tsiku lililonse (1300mg gallic acid) kapena placebo. Mlingo wam'munsi ndi wam'mwamba wa makangaza unachititsa kuti mphamvu ya minofu ikhale yabwino kwambiri poyerekezera ndi placebo. Nthawi yobwezeretsa mitsempha inachepetsanso kwambiri kwa iwo amene amamwa mwina mlingo wa madzi a makangaza. Malinga ndi zotsatira, zikuwoneka kuti kumwa mowa waukulu wa makangaza sikungakhale kofunikira kukwaniritsa zowonjezereka zowathandiza kupeza mankhwala.
Kafukufuku wina anachitidwa pogwiritsa ntchito makangaza a makompyuta pa anyamata ndi atsikana okwana 19 omwe amagwira ntchito mwakhama. Kafukufukuyu anafufuzira ngati chomera chokongoletsera cha nitrate chingapangitse sitima yowonjezera, kuthamanga kwa magazi, komanso kuchita masewera olimbitsa thupi. Ophunzirawo anapatsidwa 1000mg wa chophimba cha makangaza, 1000mg makomamanga othandizira, kapena placebo 30 minutes asanayambe kuchita masewera olimbitsa thupi. Wodzipereka aliyense anamaliza mayesero atatu osiyana ndi mapepala kuti asatope. Zotsatira zimasonyeza kuti chokoma cha makangaza chomwe chinatengedwa musanayambe kuchita masewero olimbitsa thupi chotengera magazi, kuti pakhale magazi abwino komanso kutulutsa mpweya ku minofu yogwira ntchito. Chinaperekanso kutopa kutopa komanso kuthamanga kwa masewera olimbitsa thupi.
Zowonjezera Zaumoyo Zina
Zipatso zam'mangaza ndi madzi zimasonyeza kuti maseŵera olimbitsa thupi amawoneka bwino, koma mphamvu zake zowonjezereka zimaperekanso phindu linalake la thanzi:
- Amalimbana ndi khansa : Kafukufuku amasonyeza kuti mankhwala ophera tizilombo toyambitsa matenda omwe amapezeka mu makangaza amalepheretsa khansa kukula komanso kuchepetsa kukula kwa khansa ya m'mawere ndi kansa ya prostate.
- Thanzi la mtima : Zofufuza zimasonyeza kuti antioxidants yomwe imapezeka m'makomamanga imathandiza kuti thupi liziyenda bwino. Kumwa mowa nthawi zonse kumachepetsa chiwerengero cha matenda a atherosclerosis (kuuma kwa mitsempha), kuthamanga kwa magazi, komanso kuchepetsa mafuta m'thupi.
- Zina zowonjezereka zowonjezereka (HRT) : makangaza ndiwo gwero la polyphenols kapena phenolics, phytoestrogen yachilengedwe yomwe imasonyeza kuti ndiyo njira yowonjezera yowonjezera ma ARV (HRT), kuchepetsa chiopsezo cha khansa ya m'mawere.
Ma Juices Ena Kupititsa Kuthamanga Kuthandiza
Kuzindikira za phindu lalikulu la zomera zamasamba zatsegula zitseko za kusintha kwa thanzi labwino komanso kupititsa patsogolo masewera olimbitsa thupi. Zipatso ndi ndiwo zamasamba zili ndi mphamvu zogwiritsira ntchito mankhwala osokoneza bongo omwe asintha malingaliro athu ndikupatsanso ulemu watsopano wokhutira pa thanzi lathu. Mphuza yamakangaza ndi chimodzi mwa zipatso zambiri pakati pa zakudya zomwe zasonyezedwa kuti zikhale bwino ndi thanzi lathu .
- Madzi a beet ndi gwero la antioxidants komanso la nitrate. Nitrate imachitika mwachilengedwe mu zakudya zosiyanasiyana zamasamba ndikutembenuka ku nitric oxide ikadya. Mafuta a nitric amatchedwa kupititsa patsogolo kuthamanga kwa magazi ndi mapapo, kutulutsa bwino oxygen kubweretsa minofu yogwira ntchito. Akuluakulu ndi ochita masewera olimbitsa thupi akuwonjezera ndi madzi a beet kuti apange masewera olimbitsa thupi .
- Madzi a phwetekere ali ndi zakudya zofunikira kwambiri ndipo ndizochokera ku lycopene. Lopopeni ndi mankhwala amphamvu kwambiri owonetsetsa kuti kuchepetsa mankhwala opweteka kwambiri amamasulidwa ndi thupi panthawi yovuta kugwira ntchito. Chitetezo choteteza antioxidant chimathandiza kuchepetsa nkhawa yowopsa chifukwa chochita masewera olimbitsa thupi komanso chifukwa chake anthu ambiri akuluakulu akumwa madzi a phwetekere kuti apange masewera olimbitsa thupi .
> Zotsatira:
Ammar, Aet al., Pomegranate Supplementation Imathandizira Kubwezeretsedwa kwa Misala Yopweteka ndi Kukhumudwa ndi Kutentha Kwambiri Pambuyo pa Sukulu Yophunzitsa Zofooka, PLoS One , 2016.
> Machin, DR et al., Zotsatira za Zosintha Zosiyana za Makomamanga Juice Supplementation pambuyo pa Eccentric Exercise, Physiology Journal , 2014.
> Trexler, ET et al., Zotsatira za makangaza a makangaza pa nthawi ya magazi komanso nthawi yotopa, Journal of Applied Physiology ndi Metabolism , 2014.
> Sreekumar, S et al., Zipatso za Mapomegraneti monga Chuma Chochuluka cha Mafakitale Ogwira Ntchito, BioMed Research International , 2014.