Thuthukisa Ukuzivocavoca Kwakho ngeJaji le-Glass Beet
Abagijimi nabadala abakhuthele bancike kakhulu kokudla okunomsoco okondla ukuze kuthuthukiswe ukusebenza kwezemidlalo. Ukudla okucebile kwimifino efana ne-beet kuboniswa ukuthi kunomthelela omkhulu emisebenzini yomzimba ngesikhathi sokuzivocavoca. Eqinisweni, ijusi le-beetroot liye lalingenye yezinto ezithandwa kakhulu ezithinta abagijimi. Yini eyenza isithombo sebhitrudi sibe namandla okudla okunomsoco?
Ama-beet aqukethe ama-nutrient amahle
I-beetroot (i- beta vulgaris ) iyathandwa njengomthombo wokudla, isetshenziselwa imithi, futhi iyaqhubeka ikhula ekuthandeni njengokwengeza okuyisigidi . Nakuba kunezinhlobo eziningana zemifino efana nenhliziyo, okuvame kakhulu phakathi kwabantu abaqaphela impilo yi-beetroot ebomvu.
Ama-beet ayimithombo ecebile yama-antioxidant anamandla futhi aphezulu emazingeni e-nitrate. Ukuhlola kubonisa ukuthi imifino ephezulu i-nitrate ikhuthaza ukuthuthukiswa kwezempilo nokusebenza kwezemidlalo . I-nitrate iyimakhemikhali eyenzeka ngokweqile ekudleni okuthile futhi iguqulwa ibe i-nitric oxide uma idliwe.
Ukuphuza i-beet juice kuphakamisa amazinga e-nitric oxide emzimbeni wakho. Ucwaningo lubonisa i-nitric oxide ingakhuphula ukugeleza kwegazi, ithuthukise ukusebenza kwamaphaphu, futhi iqinise ukuchotshozwa kwemisipha . Le nhlanganisela iye yabagqugquzela abadlali ukuthi bayengeze nge-beet ijusi ukuze bathuthukise ukukhuthazela kwe-cardiorespiratory nokusebenza.
I-Beet Juice Ithuthukisa Ukusebenza Kwezemidlalo
Ukubaluleka kokuzivocavoca komzimba kwabadlali kanye nabantu abadala abakhuthele kubalulekile.
Lesi sigaba sokuzivocavoca ngokomzimba sisho ikhono lezinhlelo zokujikeleza nokuphefumula ukunikeza umoya-mpilo emisipha yokusebenza ngesikhathi sokuzivocavoca isikhathi eside. I-oksidi ye-nitri (CHA) kusuka kumjusi we-beet kusiza le nqubo. Kuboniswa ukwandisa ukusebenza kwe-cardiorespiratory futhi kuthuthukise ukusebenza kwemisipha.
I-nitric oxide (NO) isebenza ngokukhuthaza imisebenzi yomzimba ethinta ukusetshenziswa kwe-oksijeni. Ivula izitsha zakho zegazi (vasodilation) ukwandisa ukugeleza kwegazi nokondla oksijini okwedlulele ekusebenzeni kwemisipha . I-oxide ye-nitri isebenza njengemoluleli yokubonisa ekhuluma namaseli akho namathisini omzimba. Lokhu kukhulumisana kuqinisekisa ukugeleza kwegazi okwedlulele kumfutho wegazi kanye nokwanele okwenziwe nge-oksijeni ngaphakathi kwe-muscle.
Kubonakala sengathi i-beet inikezele ukuncintisana kwabadlali futhi ingathuthukisa ukusebenza ngamaphesenti angaba ngu-16 ngokusho kocwaningo lokuqala.
Okutholakele okuPhezulu okuPhezulu
Izifundo ze-beet juice zenzelwe abagijimi ezihlukahlukene zemidlalo kuhlanganise nokugijima, ukubhukuda, ukuhamba ngebhayisikili nokuhamba ngamandla. Umgomo ovamile wocwaningo lonke kwakuwukuhlola imiphumela enenzuzo ye-beetroot juice ekusebenzeni kwezemidlalo .
Ucwaningo lwashicilelwa kwi-beetroot juice supplementation kanye nempendulo ye-aerobic kubantu abayishumi nambili abadobhayo. Abahlanganyeli babeyizigijimi ezinhle ezineminyaka engamashumi amathathu kuya kweyamashumi amathathu nantathu empilweni enhle kakhulu. Izivivinyo zokudoba ezilawulwayo zenziwa kanye ngaphandle kwe-beetroot juice supplementation. Abagijimi bahlolisiswa kulo lonke uhlolo lokudoba okwenyuka kakhulu kwe-oxygen (VO₂) kanye nezindleko ze-aerobic energy.
Ababhukudi bavame kakhulu ukwandisa umthamo wabo we-anaerobic ngemuva kokusungulwa kwe-beet juice uma kuqhathaniswa nokuhlolwa ngaphandle. Lokhu kusho ukukhuphuka kwamandla oksijini okwenza bakwazi ukugibela isikhathi eside ngaphambi kokuba bafinyelele ekuvivinya umzimba emva kokuphuza ijusi lwesithombo sebhitrudi. Abagijimi nabo baboniswa ukuthi banciphise izindleko ze-aerobic zamandla okungeziwe nge-beet juice. Ukunciphisa izindleko zamandla kwenza abashayeli bahlale besanda isikhathi sokuzivocavoca.
Imiphumela ibonisa i-beetroot juice supplementation ingathuthukisa ukusebenza kwezemidlalo kubagibeli abaqeqeshiwe abaqeqeshiwe.
Imiphumela Ecacile Yezemidlalo Ukusebenzisa iJuet Beet
Ukubuyekezwa okuhlelekile kwaqhutshwa ezinhlokweni eziningana ezitadisha imiphumela yejuji ye-beetroot nokukhuthazela kwe-cardiorespiratory kubadlali.
Kukhethiwe izihloko ezingaphezu kwengu-20 okufanele zifundwe. Ukugxila kokubuyekezwa kwakungenxa yokuthola imiphumela yejuji ye-beetroot yedwa futhi kuhlangene nokunye okungeziwe ekukhuthazeni kwe-cardiorespiratory kubadlali .
Lezi zihloko zathinta imidlalo eminingi futhi zahlanganisa abadlali besilisa nabesifazane. Phakathi kwabadlali ababoniswe kwakuyi-kayakers, ama-triathletes, abagibeli, abagibeli, abagijimi kanye nabantu abadala abakhuthele. Imiphumela elandelayo kusukela kulezi zifundo futhi isifingqiwe ngezansi:
- I-beetroot juice supplementation ibonakala ukuthuthukisa ukusebenza kwe-aerobic kokubili abadlali abaqeqeshiwe abesilisa nabesifazane. Umthamo we-oksijeni owasetshenziselwa ukushintshashintsha kwamandla kwashintsha kakhulu emva kokusetshenziswa kwamanzi we-beet.
- AbakwaKayakers bengezela ijusi beet beet ngaphambi komncintiswano kubonisa ukuthi ngcono umthambo we-oksijini uma kuqhathaniswa neqembu le-placebo.
- Abashukumi abaqeqeshiwe babonisa umthamo omkhulu wokuzivocavoca nokukhuthazela okuthuthukisiwe ngemuva kokusetshenziswa kwe-beet juice.
- Abahamba ngebhayisikili abanomncintiswano abangezela ngejuji ye-beetroot bathuthukisa ukusebenza kwabo ngamaphesenti angu-0.8 ekuvivinyweni kwamamayela angu-50. Ukuthuthukiswa okuphawulekayo kubonwe emakhilomitha angu-10 edlule. Kokubili ukuphefumula oksijini kanye nesikhathi sokukhathala kwathuthukiswa kakhulu emva kokusetshenziswa kwamanzi we-beet.
- Bonke abagijimi bakwazi ukugcina amandla okuzivocavoca kusukela ngamaphesenti angama-60 kuya ku-80 isikhathi eside kakhulu ngesikhathi sokuzivocavoca nge-beet juice supplementation.
- Abagijimi abaqeqeshwe bagijima ngamaphesenti angu-5 ngesivinini esilandelayo emncintiswaneni wamamitha angu-5000 egcwalisa ijusi le-beetroot imizuzu engu-90 ngaphambi komcimbi wabo.
- Abadlali bebhola babonakala bezuza kakhulu ekusizeni i-beet juice supplementation imizuzu engu-150 ngaphambi kwemicimbi yabo.
- Ucwaningo lubonisa ukwengeza ijusi le-beetroot okungenani izinsuku eziyisithupha ngaphambi kokuzivocavoca okukhulu noma imicimbi yezemidlalo ukuze uthole izinzuzo ezingcono ze-ergogenic.
- Abantu abadala abanempilo esebenzayo ehambisana ne-beet juice izinsuku ezingu-15 babonisa ukwanda kwamandla ne-oxygen ngesikhathi sokuvivinya umzimba.
- I-beetroot juice supplementation iboniswa ukugqugquzela i-biogenesis ye-mitochondrial. Ukuzivocavoca kubangela ukucindezeleka kwamangqamuzana kanye ne-bio-senium mitochondrial kuyindlela lapho umzimba wethu ukwandisa khona amandla emaseli ethu.
- Kuyinto ephakanyiswayo ye-beetroot juice supplementation ingase ithuthukise ukusebenza kwe-muscle contraction.
- Ijusi le-beet iboniswa ukuze kuthuthukiswe imfanelo yokuzizwa komzimba emdlalweni wabadlali abadlala ezindaweni eziphakeme. Imiphumela emihle yabikezwa uma ijusi le-beet lafakwa okungenani izinsuku eziyisithupha ngaphambi kwemicimbi yabo.
- Isikhathi se-beetroot supplementation sibonakala siyingxenye yemiphumela emihle yokusebenza kwezemidlalo. Ukusebenzisa ijusi le-beet okungenani imizuzu engu-150 ngaphambi kokuvivinya umzimba okuphakanyisiwe.
- I-caffeine ibonakala ifaka nejusi le-beetroot bese imisa inzuzo ye-ergogenic.
- I-nitric oxide (NO) yokuhlushwa kwegazi ihamba phambili kungakapheli amahora amabili kuya kwezingu-3 emva kokusetshenziswa kwamanzi we-beetroot. Imiphumela emihle ye-ergogenic iye yabonwa ngemva kwemizuzu engu-150 yokudla ijusi lwesithombo sebhitrudi.
- Ama-rinses omlomo we-antalptic anganciphisa umphumela wamazinga we-nitrate ku-beet ijusi futhi ayinconywa.
- Iningi ucwaningo lwaluqhuba ngokusebenzisa umthamo we-beetroot wongezwa nge-500ml wemiphumela emihle ye-ergogenic . Lokhu kungu-2 izinkomishi zamanzi noma ama-384 amagremu.
- Umphumela ovame kakhulu ohlangothini olubikiwe lube yi-beeturia (umchamo obomvu) nezihlalo ezibomvu.
Isizathu Sokuba I-Beet Juice Ingase Ingasize Kwamanye Amacala
Izifundo eziningi ziye zabonisa ijusi le-beet eliphumelelayo ukuthuthukisa ukusebenza kwezemidlalo. Iningi lale cwaningo lenzeke ngaphansi kwezimo ezivamile zemvelo. Kubonakala sengathi kunezimpikiswano eziphikisanayo ngejubane le-beet elizuzisa labo abadlali abaqhudelanayo ezindaweni eziphakeme.
Ukusebenza ezindaweni eziphakeme kakhulu kubeka izidingo ezengeziwe emzimbeni, ikakhulukazi wehla umoya we-oksijeni ekusebenziseni imisipha. Isizathu esiyinhloko se-oksijeni sinciphisa kwenzeka njengendlela yokusabela ekunciphiseni ukucindezelwa kwe-oxygen endaweni ephakeme.
Ukuguqulwa kokuphakama kubonakala kunomthelela endleleni i-nitric oxide (NO) enjusi ye-beet echaphazela ngayo umzimba. Olunye ucwaningo oluthile lubonise amazinga e-nitrate okwandisiwe egazini ngemuva kokugcwalisa i-beet juice, kodwa akakhombisi ukusebenza okuthuthukisiwe kwezemidlalo abaqeqeshiwe kahle.
Okunye ukubuyekezwa komtholampilo okuphakanyisiwe kwabalandeli abafana nezintaba zebhayisikili kanye nabagijimi bokukhuthazela okuncintisana ezindaweni eziphakemeyo kuhlala kungqubuzana. Kodwa-ke, kwaphakanyiswa ukuthi ukusekela i-beet juice kungase kuzuze ngisho noma ikhona i-hypoxia. I-Hypoxia ibhekisela esimweni lapho isifunda somzimba singenwe umoya we-oksijini ezingeni lezicubu, kufaka phakathi izicubu zomzimba.
Ngokusho kukaJessica Crandall, i-RD, i-CDE, uMkhulumeli kaZwelonke we-Academy of Nutrition and Dietetics, isobho se-beet singasebenza kakhulu kunabaningi bezemidlalo, kodwa akusizi ngalutho kubadlali abaphezulu. Kukhona amaphesenti amancane abantu abangaqapheli inzuzo ekuqeqesheni i-beet juice supplementation phezulu. Isizathu sokuyithatha ukuthuthukisa ukusebenza kwezemidlalo kodwa kungase kungabi yibo bonke abagijimi. Ekugcineni, ukukhetha ukusebenzisa ijusi beet beet kuyinto okuthandayo siqu nezinzuzo okungenzeka uthi Crandall.
Ezinye Izinzuzo Zempilo
Ukusebenzisa i-beet noma ijusi le-beet kungase kukhulise ukusebenza kwakho kwezemidlalo kodwa futhi kuyinto edlalwa kakhulu ekuthuthukiseni impilo. Ukusebenzisa ijusi le-beetroot libonise ukusiza ngalokhu okulandelayo:
Kunciphisa ukushisa komfutho:
Ngokwezibalo ezingapheli zengozi yomshuwalense, i-beetroot juice iphezulu e-nitrate. Uma udla ama-beet noma uphuza isobho se-beet, i-nitrate iguqulwa ibe i-nitric oxide. I-nitric oxide i-vasodilator nemisebenzi ngokuziphumuza nokuhlanza imithwalo yegazi yakho ukunyuka kwegazi. Lokhu kuthinta ngokuqondile ukucindezela ngaphakathi kwemithambo yakho yegazi. Ucwaningo lubonisa ukwehla okuphawulekayo ekucindezeni kwegazi ngemva kwamahora amathathu emva kokuphuza i-500ml ye-beetroot juice. Lokhu okutholakele kusikisela ukuthi i-nitrate yokudla etholakalayo ku-beet njengendlela engokwemvelo ephansi yokuphatha umfutho wegazi ophakeme nokunciphisa ingozi yesifo senhliziyo.
Izakhiwo zokulwa nomdlavuza:
Ama-beet aqukethe ama- antioxidants anamandla noma ama-phytonutrients angasiza ekunciphiseni ingozi yomdlavuza. Kubonakala ukukhishwa kwe-beetroot ebomvu kunamakhemikhali afanayo omdlavuza njengemithi ethile yokulwa nomdlavuza. I-Betanin, okuyidayi yokudla ekhishwe kubhontshisi iboniswa ukuthi iyasebenza ngokuphilayo. Ukucwaninga sekutholile i-betanin kusiza ukunciphisa ubukhulu bamaseli omdlavuza webele nesifuba. Lezi zithole ziye zavuselela ukuhlolwa okuqhubekayo ukuze kuqinisekiswe ukuthi kungenzeka ukukhishwa kwamakhemikhali.
Ukuqedelwa kabusha:
Ama-beet angumthombo ocebile we-antioxidants osiza ukuhlanza umzimba we-toxin. Iqukethe i-betaine ne-pectin ebalulekile ekuhlanzeni isibindi ukuze ama-toxini awaphindaphindiwe ngomzimba. Ukuphuza ijusi le-beet esikhundleni sokupheka ama-beet aluhlaza kuthiwa ukulondoloza kangcono amazinga we-betaine. Amazinga aphezulu e-betaine akhuthaza isibindi ukukhipha ubuthi. Ukunciphisa amazinga e-toxin emzimbeni wakho kusiza ukunciphisa ukuvuvukala , kukhuthaze ukuphulukisa, futhi kuboniswa ukunciphisa ingozi yokugula okungapheli nezifo.
Izakhiwo eziphikisayo:
Ama-beet kanye nejubane le-beet liwumthombo ocebile wabathengi. Izimboni ziyi-phytonutrients eziboniswe ukusiza ukunciphisa ukuvuvukala emzimbeni. Zisebenza ngokunciphisa umsebenzi we-enzyme ezithile ezingabangela ukuvuvukala. Izifundo zibonisa ukwehla ukuvuvukala kumjusi we-beetroot kungasiza ukunciphisa ingozi yesifo senhliziyo kanye nohlobo lwe-2-sikashukela.
Ukudla Okuphezulu ku-Nitrate
Ama-beet ayimithombo emangalisayo ye-nitrate egxilile nezinye izakhi eziboniswe ukuthuthukisa impilo yakho nokuqina. Ngokusho kocwaningo, cishe amaphesenti angu-80 e-nitrate ezondla avela emifino efana ne-beetroot. Ngokusho kwe- American Journal of Clinical Nutrition , ishadi elilandelayo lizoba usizo ekukhetheni imifino ngokwezinga labo le-nitrate:
| Okuqukethwe kwe-nitrate (mg / 100g isisindo esisha) | Izinhlobo zemifino |
|---|---|
| Iphansi kakhulu, <20 | I-artichoke, i-asparagus, ubhontshisi obanzi, isitshalo seqanda, u-garlic, u-anyanisi, ubhontshisi obuluhlaza, amakhowe, i-pea, i-pepper, amazambane, isikwashi sasehlobo, amazambane, utamatisi, i-ikhadoni |
| Iphansi, 20 kuya ku- <50 | Broccoli, isanqante, ikholifulawa, ikhukhamba, ithanga, i-chicory |
| Ephakathi, 50 kuya <100 | Iklabishi, i-dill, itheniphu, iklabishi ye-savoy |
| Ephakeme, 100 kuya ku- <250 | I-Celeriac, iklabishi yaseShayina, i-endive, i-fennel, i-kohlrabi, i-leek, i-parsley |
| Iphezulu kakhulu,> 250 | Isilimo esidliwayo esinamagatsha anamanzi, i-cress, i-chervil, i-ulethisi, i-beetroot ebomvu, isipinashi, i-rocket (i-rucola) |
Izwi Elivela Ekugcineni
I-nitrate etholakala ku-beet kanye nokunye ukudla kungagciniwe nge-nitric oxide (CHA) ekhonjisiwe ukuthuthukisa ukusebenza kwezemidlalo nokuthuthukisa impilo ye-cardiovascular. Amandla obufakazi abukhombisa ukudla okutshalwe yi-nitrate-rich and beets ikakhulukazi ukuhlinzeka ngezinzuzo ezibalulekile zezempilo. Ama-beet angadliwa ngokupheka imifino, ukuphuza ijusi noma ngisho nangokwesekwa okwenziwe ngamapulangwe. Ukujabulela ingilazi yejuji ye-beetroot ngaphambi kokusebenza okulandelayo kungase kuhlinzeke ukuthuthukisa okudingayo.
> Imithombo:
> Arnold JT et al., Ijusi le-Beetroot alikhulisi ukuphakama kokusebenza ekugijimeni abaqeqeshwe kahle, Journal of Applied Physiology, Nutrition, kanye noMetabolism , 2015
> I-Jonvik KL et al., I-Intake Yokudla Kwe-Nitrate Yokudla Ezingqungqutheleni Eziqeqeshwe Kakhulu, I-International Journal Yezemidlalo Ukudla kanye nokuzivocavoca umzimba, ngo-2016.
> Lee J. Wylie et al., Ijusi lika-Beetroot nokuzivocavoca: ubudlelwane be-pharmacodynamic kanye ne-dose-response, i-Journal of Applied Physiology, 2013.
> Marco Pinna et al., Imiphumela ye-Beetroot Juice Supplementation nge-Aerobic Response ngesikhathi sokubhukuda, ama-nutrients, ngo-2014.
> Raúl Domínguez et al., Imiphumela ye-Beetroot Juice Supplementation kwi-Cardiorespiratory Endurance ku-Athletes. Ukubuyekezwa okuhlelekile, ama-nutrients, ngo-2017.