I-Messy yokudla nejusi oyintandokazi ukuphuza, igromegranate iye yaziwa kakhulu njengomthombo ocebile we-antioxidants. Lawa ma antioxidants anamandla aboniswa ukuhlinzeka ngezinzuzo zempilo jikelele, yingakho abaningi manje sebephuza ijusi legomegranate njalo. Olunye ucwaningo lubonise izinzuzo ezengeziwe kubantu abadala abakhuthele nabagijimi ngokusebenzisa ukusebenza kwezemidlalo okuthuthukisiwe.
Ukuze uqonde ukuthi i-pomegranate ijusi ingayithuthukisa kanjani ukusebenza kanye nemisipha yethu, sizovula igobolondo lezithelo ezinzima zomsebenzi ngezimpendulo ezithile.
Amaqiniso wePomegranate
I-Pomegranate (i- Punica granatum ) isithelo esinezakhi ezinomsoco enezinto eziningi zokwelapha. Isithelo sesilinywa iminyaka eyizinkulungwane. I-China yakudala, iNdiya, nemiphakathi eyayiseduze neMedithera yanikeza igromegranati indima ephawulekayo emlandweni. Kubonakala sengathi umlando wasendulo usuvele uqonde amandla wamapomegranati. Ingxenye ngayinye yalesi sithelo esiyingqayizivele kusuka empandeni kuya enzalweni iqukethe izakhi eziwusizo kanye nama-antioxidants.
Okulandelayo luhlu lwe-antioxidants kanye nama-phytonutrients (amakhemikhali asebenzayo atholakalayo ezitshalweni) eziqondene nengxenye ngayinye yegromegranate:
- Ijusi : i-quercetin, i-anthocyanins, i-vitamin C, i-ellagic acid, i-gallic acid, i-catechins
- Imbewu : i-conjugated linolenic acid (CLA), i-linolenic acid, i-oleic acid, i-punicic acid
- I-peel no-pulp : i-quercetin, i-gallagic acid, i-kaempferol, i-punicalagin
- Izimpande kanye namagxolo : gallic acid, punicotannic acid, mannite, pelletierine, n-methylisopelletierine
- Flower : i-oleanolic acid, i-ursolic acid, i-anthocyanins
Izingxenye zangaphandle zegromegranate zidla kakhulu njengezicucu, kuyilapho imbewu yangaphakathi nejusi yilokho esikudlayo nokuphuza.
Imbewu yangaphakathi kanye nejusi yamapomegranati bekulokhu kugxile ocwaningweni oluningi, oluye lwabonisa ukuthi linikeza izinzuzo ezibalulekile zezempilo nezemidlalo.
Ama-antioxidants atholakale emanzini yamapomegranate ijusi ngezindlela ezahlukene zokuthuthukisa ukusebenza kwethu kwezempilo nokudlala. Ngokuphathelene nokusebenza kwethu nejomegranate ijusi, kufanele siqale siqonde ukucindezeleka okubangelwa ukuvivinya umzimba nokuthi ama-antioxidants angasiza kanjani.
Kwenzekani Emisukweni Yethu Ngesikhathi Sokuzivocavoca?
Ukuzivocavoca kuhle kakhulu empilweni eyithuthukile kodwa kubeka ukucindezeleka emzimbeni wethu. Izisindo zethu zomzimba, amangqamuzana, kanye nesistimu yomphakathi oyinhloko (CNS) zinamazinga ahlukahlukene okucindezeleka kuye ngokuthi amandla okusebenza asebenza kanjani. Ukucindezeleka okubangelwa ukuzivocavoca noma ukucindezeleka okwenzakalayo kuyisimo esivamile futhi esivame ukuphendula ngendlela engafanelekile yokuzivocavoca.
Ukucindezeleka okwenziwe ngokweqile kusho ukungalingani noma ukuyekethisa kwemisebenzi yomzimba evamile ekuphenduleni umzimba. Ukusabela komzimba okuvamile kungabandakanya ukukhululwa kwamakhemikhali okuvuthayo, amazinga we-lactic acid, ama-exercised amahloni nokunciphisa amandla. Abantu abadala kanye nabagijimi bafuna ukuqeqeshwa ngokukhathala kancane nokungahambi kahle futhi basebenzisa izinzuzo zejomegranate ijusi ukuthuthukisa ukusebenza kwabo.
Usizo Lwamajomane Amanhlamvu?
IJome yamapomegranate iqukethe i-antioxidants enamandla eboniswayo ekuthuthukiseni impilo yethu nokuthuthukisa ukusebenza kwezemidlalo.
Ubuningi be-polyphenols, i-quercetin, ne-nitrate etholakala emapomegranate kuboniswa ukuthuthukisa ngokukhethekile umsebenzi wokusebenza nokuqina kwamasipha.
I-Polyphenols yizinhlobo ze-phytochemicals ezinamakhemikhali e-antioxidant ezitholakala emithonjeni yokudla yezitshalo. Ama-polyphenols ayaziwa nangokuthi ama-phenolics futhi anika izithelo ezifana negromegranate umbala wazo ogqamile. Ama-phhenolics anikeze izinzuzo eziningi zezempilo ezihlanganisa ukuvuvukala nokuvikelwa kwesimiso sethu senhliziyo. I-Gallic acid ingenye ye-polyphenols enjengegromegranate ekhombisa ukuthuthukisa ukutholakala kwemisipha namandla.
I-Quercetin yi-bioflavonoid eyenzeka ngokwemvelo etholakala ezinhlobonhlobo zemithombo yokudla yezitshalo.
Ama-bioflavonoids noma ama-flavonoids amelela iklasi elikhulu lama-antioxidants aboniswe ukunciphisa ukuvuvukala, ukususa ubuthi, nokunciphisa ukulimala kwamangqamuzana emzimbeni. IJome yamapomegranate iyimithombo ecebile ye-quercetin ekhonjiswe ukusiza nge-recovery ye-muscle nokusebenza okuthuthukisiwe kokusebenza.
Amapomegranati aboniswa ukuthi acebile nge-nitrate, ngokusho kocwaningo, ukuthuthukisa ukusebenza kwezemidlalo. Ama-nitrate amakhemikhali ayenzeka ngokwemvelo ezinhlobonhlobo zokudla kwezitshalo, futhi aguquke e-nitric oxide emzimbeni wethu uma edla. I-oxide ye-nitri isebenza ngokuhlanza imithwalo yegazi yethu ukwandisa ukulethwa kwe-oksijini emisipha yokusebenza. Le nqubo iboniswa ukwandisa ukusebenza kwe-cardiorespiratory futhi ithuthukise ukusebenza kwemisipha.
Ucwaningo
Ucwaningo lwaluqhutshwa kwi-elite weightlifters ukuhlola imiphumela yejomegranate juice ekubuyiseleni kwemisipha. I-Olympic weightlifting iwukuzivocavoca okuvame ukulandelwa izinsuku eziningana zobuthakathaka nokukhathazeka. Lolu hlobo lokuqeqeshwa okuphelele luboniswa ukunciphisa amandla, ukwandisa umonakalo wemisipha, ukucindezeleka kwe-oxidative, nokuvuvukala. Ukucindezeleka okubangelwa ukuzivocavoca nokukhathazeka okulandelayo kubangelwa ukuthi abaningi bethu bayeke izinhlelo zethu zokuqeqesha.
Amavolontiya ocwaningo lokucwaninga ahlanganisa nezinsizwa eziyisishiyagalolunye ezaziyi-elite weightlifters. La madoda kwakudingeka abe okungenani iminyaka emithathu yokuqeqeshwa okuhlangenwe nakho futhi abambe iqhaza ekwenzeni ukulinganisela okungenani izikhathi ezinhlanu ngeviki emaminithini angu-90-120 ngeseshini. Babenempilo enhle, bengalimala, futhi bengathathi ama-antioxidants noma izidakamizwa eziphikisayo ngesikhathi noma inyanga eyodwa ngaphambi kwesikhathi sokuhlola.
Ngaphambi kwegromegranate juice supplementation, izindinganiso zokuqala zabhalwa ngokuphakama okukodwa kweqembu elilodwa le-Olimpiki (ukuhlanza, ukuhlanza nokuhlunga, kanye ne-squat). Amasampuli egazi, ukucindezelwa kwegazi, kanye nokushaya kwenhliziyo nawo alotshwe ngaphambi nangemva kweseshini sokuqeqeshwa. Abahlanganyeli bahlolwe kuqala nge-placebo elandelwa ukuqeqeshwa okuhlukile ngokusebenzisa isamba samapomegranate.
Abahlanganyeli baqala ukuphuza 750ml (3 × 250ml / ngosuku) wejomegranate ijusi ngaphambi kwezinsuku ezimbili futhi baqhubeka kulo lonke ucwaningo. I-pomegranate juice supplementation iboniswe ukuze kuthuthukiswe ngokuphawulekayo amanani okusebenza ngokuqhathaniswa ne-placebo. I-weightlifters yakwazi ukwandisa ubude bokusebenza futhi inani lesisindo liphakanyisiwe. Imiphumela iphinde ikhombise ukuthi abahlanganyeli banciphise imisipha ye-muscle futhi bavuselela ngokushesha. Ukuthuthukiswa okuphawulekayo kokuncipha kwe-muscle soreness kwakunjalo kwi-quadriceps vs biceps.
Ucwaningo lubuye lubonise ukuthuthukiswa kwengcindezi ye-systolic kokubili ngesikhathi nangemva kokuqeqeshwa. Umfutho wegazi we-Systolic uyinani eliphakeme futhi ulinganisa ukucindezela emithanjeni yakho yegazi lapho inhliziyo yakho ibetha. I-pomegranate juice supplementation ibonakala ibe nomthelela omuhle ekwenzeni kwehlile kwenhliziyo nokufundwa kweglucose kanye.
Iminye imiphumela yalinganisa ama-serom biomarkers wegazi ngenxa yomonakalo wamasipha obangelwa umsebenzi. Amasampuli egazi ngemuva kwe-pomegranate supplementation abonisa ukudala i-kinase (CK) ne-lactate dehydrogenase (i-LDH) yehlisiwe. I-CK ne-LDH ziyi-enzyme ye-muscle ekhishwe ngesikhathi sokuzivocavoca okukhulu kanye namazinga aphakeme e-serum egazini lethu yizibonakaliso zokulimala kwemisipha. Ukuphuza ijusi yamapomegranate kubonakala sengathi kunciphisa kakhulu lezi zimiso.
Iziphetho kulolu cwaningo ziphakamisa ukuthi ukuphuza ijusi legomegranate ngesikhathi sokuqeqeshwa kwesisindo namahora angu-48 kulandela ukuthuthukisa amandla onke omzimba womzimba. Abacwaningi baphinde bathi ukudla okungenani ama-750ml nsuku zonke kungaba umthamo omkhulu wokukhiqiza umphumela omkhulu wokulwa nokuvuvukala. Ngokubanzi, ukusebenza kwezemidlalo okuthuthukisiwe, kufaka phakathi amandla e-muscle, okubangelwa i-pomegranate juice supplementation. Kodwa-ke, ngenxa yobukhulu besampula esincane, kunconywa ukuthi izifundo ezengeziwe zenziwa ngezinga elikhulu ngokusebenzisa abadlali bezemidlalo ehlukahlukene.
Izifundo ezengeziwe ezitholiwe
Ucwaningo lwaluqhutshwa ngamadoda angama-45 angenabuphiko abaqeqeshiwe kodwa abasebenza ngokomzimba. Inhloso yocwaningo kwakuwukuhlola izilinganiso zejomegranate ijusi kanye nomthelela wazo ekuvuseleleni amandla kwe-isometric ngemuva kokuzivocavoca. Ukuzivocavoca kwe-Eccentric kwaziwa nangokuthi ukuqeqeshwa okungalungile lapho unciphisa isisindo kancane kancane ngokumelene nokumelana / ukuvuthwa. Lokhu kuvumela ukuthi imisipha iqhutshwe phambili amaphuzu avamile okwehluleka.
La madoda ayehlukaniswe ngamaqembu futhi adle ijusi yamapomegranate kanye nsuku zonke (650mg gallic acid), kabili nsuku zonke (1300mg gallic acid) noma i-placebo. Kokubili ukulinganisa okuphansi nokuphakeme kwejomegranate ijusi kwaholela ekuthuthukiseni kakhulu amandla amisipha uma kuqhathaniswa ne-placebo. Isikhathi sokutakula kwesisindo sancishiswa kakhulu kulabo abaphuza umthamo wejomegranate ijusi. Ngokusho kwemiphumela, kubonakala sengathi ukuphuza umthamo omkhulu wejomegranate ijusi kungase kungadingekile ukufezekisa izinzuzo zokuvuselela imisipha.
Olunye ucwaningo lwenziwe ngokusebenzisa igromegranate ku-19 abesilisa nabesifazane abasha, abakhuthele kakhulu. Ucwaningo luhlolisise ukuthi ukukhishwa kwe-pomegranate e-nitrate ecebile kungasithuthukisa isitsha sokuhlenga, ukugeleza kwegazi, nokuzivocavoca ukusebenza. Ababambiqhaza banikezwa ngu-1000mg we-pomegranate okukhishweyo, i-complement 1000mg ye-pomegranate yokuthengisa, noma i-placebo 30-imizuzu ngaphambi kokuzivocavoca. Ivolontiya ngayinye yaqeda izivivinyo ezintathu ezihlukene zokuhamba ngezinyawo ukuze zithele. Imiphumela yabonisa ukuthi ukukhishwa kwamapomegranate kuthathwe ngaphambi kokuzivocavoca kwegazi okwenziwe umkhumbi wegazi, okuvumela ukuhambisa okungcono kwegazi nokuthunyelwa kwe-oksijini emisipha yokusebenza. Kubuye kubonise ukukhathala ukukhathala nokusebenza kwezemidlalo okuthuthukisiwe kubantu abakhuthele kakhulu.
Ezinye Izinzuzo Zempilo
Izithelo zamapomegranate nejusi kuboniswa ukuthuthukisa ukusebenza kwezemidlalo, kodwa izakhiwo zayo ezinamandla zokuvikela i-antioxidant zinikeza nezinye izinzuzo zezempilo eziningi:
- Ulwa nomdlavuza : Ucwaningo lubonisa ukuthi ama-antioxidants atholakale ekhalomeni ayenqabela ngokuphumelelayo umdlavuza we-cell cell ukukhula futhi unciphisa ukuqhubeka komdlavuza wesifuba nomdlavuza wesicathulo.
- Impilo yenhliziyo : Ucwaningo lubonisa ukuthi i-antioxidants etholakala kumjomane igromegranate inikeza umphumela wezinhliziyo. Ukuphuza njalo kuthiwa kuncishiswe izifo ze-atherosclerosis (ukuqina kobuchopho), ukuthuthukisa umfutho wegazi nokunciphisa amazinga e-cholesterol.
- I-hormone replacement therapy (HRT) ehlukile : igromegranate iyimithombo ecebile yama-polyphenols noma i-phenolics, i-phytoestrogen yemvelo ekhonjiswe ukuthi iyindlela evikelekile ye-hormone replacement therapy (HRT), ukunciphisa ingozi yomdlavuza webele.
Amanye amaJaji Ukuthuthukisa ukusebenza kwezemidlalo
Ukuthola izinzuzo eziningi zokudla izitshalo sekuvule iminyango ekuthuthukiseni impilo enkulu kanye nokusebenza kwezemidlalo okuthuthukisiwe. Izithelo nemifino ziqukethe ama-phytochemicals anamandla ashintshile ukuqonda kwethu futhi ahlinzeka inhlonipho evuselelwe ngokubaluleka kokudla okunempilo empilweni yethu. Ijomegranate ijusi yisisodwa sezithelo eziningi phakathi kokudla okuboniswe ukuze kuthuthukiswe impilo nempilo yethu .
- I-beet juice iyimithombo ecebile yama-antioxidants namazinga aphezulu e-nitrate. I-nitrate ivela ngokwemvelo ezinhlobonhlobo zokudla kwezitshalo futhi iguqulwa ku-nitric oxide uma idliwe. I-oxide ye-nitroji kuthiwa ithuthukise ukuhamba kwegazi nokusebenza kwamaphaphu, inikeza ukuhambisa okungcono kwe-oxygen emisipha yokusebenza. Abantu abadala nabagijimi abakhuthele bayakwengeza ngejubane le-beet lokusebenza kwezemidlalo .
- Ijusi yetamatisi iqukethe izakhi ezibalulekile futhi ingumthombo ocebile we-lycopene. I-Lycopene i-antioxidant enamandla ekhonjisiwe ukunciphisa amazinga amakhemikhali abhubhisa ukulimala akhishwe umzimba ngesikhathi sokusebenza kanzima. Lokhu kuvikelwa kwe-antioxidant kusiza ukunciphisa ukucindezeleka okwenziwe yi-oxyidative okubangelwa ukuzivocavoca kanye nesizathu sokuthi abantu abaningi abadala abakhuthele baphuza ijusi yetamatisi ukuze kusebenze ukusebenza kwezemidlalo .
> Imithombo:
U-Ammar, u-Aet al., I-Pomegranate Supplementation ivuselela ukubuyiswa kweMisipha yokulimala kanye nokuShwaya nokuMaketha okuvuthayo ngemuva kwesigaba sokuqeqeshwa kwe-Weightlifting Session, i- PLoS One , ngo-2016.
> Machin, DR et al., Imiphumela Yezilinganiso ezihlukene zePomegranate Juice Supplementation emva kwe-Eccentric Exercise, i- Physiology Journal , 2014.
> Trexler, ET et al., Imiphumela yamapomegranate ikhiphe ukugeleza kwegazi nokusebenza isikhathi sokukhathala, Journal of Applied Physiology and Metabolism Nutrition , 2014.
> Sreekumar, S et al., Izithelo Zomapomegranati Njengomthombo Ocebile Wezinto Eziphilayo Eziphilayo, i- BioMed Research International , 2014.