Ukuvivinya umzimba njalo kuyindlela enhle yokuhlala nokuma nokulondoloza impilo yethu. Ukucwaninga kubonisa ukusebenza okuqhubekayo kuthuthukise ukusebenza komzimba nokunciphisa ingozi yezinhlobonhlobo zezifo. Ukuvivinya umzimba kunconywa ngesikhathi esincane kakhulu izikhathi ezimbili ngesonto futhi okungenani imizuzu engama-30.
Lokhu kubonakala kunengqondo kodwa ngeshwa, amaphesenti amakhulu abantu awenzi umkhuba wokuzivocavoca.
Isizathu esikhulu kunazo zonke sibonakala singakhululekile futhi sikhathala ngesikhathi sokusebenza. Futhi, abaningi bakhononda mayelana nobuhlungu bokuthutha emva kokusebenza noma ukulibazisa ukuqala kwesisindo soreness (DOMS) .
Uma ukukhathala kwemisipha kunganciphisa abantu abaningi bangazinikela ohlelweni lokuvivinya umzimba ngokuvumelana nezifundo. Yilapho i-tomato ijusi ingakwazi ukusiza. Ucwaningo lwezokwelapha lubonise ukuphuza ijusi utamatisi ngaphambi kokuzivocavoca kunciphisa ubuhlungu besisu nokukhathala, okungenzeka kuthuthukise ukusebenza kwezemidlalo.
Kungani Ukuzivocavoca Kulimaza?
Ukuzivocavoca izindawo ezicindezelayo ezicukwaneni zethu zamascle, amangqamuzana, kanye nesistimu ephakathi kwemizwa (CNS). Abantu abakhuthele nabagijimi ngokufanayo bayothola izimo ezihlukahlukene zokucindezeleka okubangelwa ukuvivinya umzimba ngokuya ngokuqina komsebenzi.
Izicubu zethu zamascle kanye namaseli athola ukucindezeleka okwenziwe nge-oxidative ngesikhathi sokuzivocavoca. Ukucindezeleka okwenziwe nge-oxidative kungumphumela oqondile wokuzikhandla ngokomzimba okwenza ukungalingani kanye nokwehliswa kwemisebenzi yomzimba evamile.
Lokho esikuzwayo ukuphulukiswa kwamandla nobuhlungu obuvela ku-lactic acid buildup . Okukwenzeka njengempendulo evamile yokuzivocavoca kubangela ukuthi abaningi bethu bavulwe ukungahambi kahle.
Ijusi yetamatisi iboniswa ukusiza ngokucindezeleka kwe-oxidative futhi ithuthukise ikhono lethu lokusebenza isikhathi eside futhi sinamandla.
Utamatisi Juice Ungasiza
Utamatisi nojuji utamatisi aqukethe amandla okudla okunomsoco .
Utamatisi empeleni isithelo kodwa ngokuvamile ubizwa ngokuthi imifino. Ziwumthombo ocebile wamavithamini, amaminerali, nama-antioxidants kuhlanganise ne-lycopene.
I-Lycopene iyi-antioxidant enamandla enikezela izinzuzo eziningi zempilo. Kuboniswa ukuthuthukisa ukusebenza kwezemidlalo nokuthuthukisa impilo yonke nokuqina. Ukuphuza ijusi utamatisi ngaphambi kokusebenza kuthiwa kunciphisa amazinga amakhemikhali ayingozi abangelwa ukucindezeleka kwe-oxidative.
Cabanga nge-lycopene njengendlela yokuvuvukala ukuhlanza abasebenzi lapho sivivinya umzimba. Ukufuna ukusebenza kukhulisa amazinga e-oxygen (ukucindezeleka okwe-oxidative) namanye amakhemikhali angase awonake izicubu zomzimba, amaseli, ngisho ne-DNA. Ama-antioxidants-ikakhulukazi i-lycopene-aye aboniswa ngokunciphisa kakhulu lezi zindlela zokushisa zamakhemikhali.
Ama-Lycopene Facts
I-Lycopene iyinhlobo yemvelo etholakalayo ngokwetamatisi nakwezinye izinhlobo zokudla. Kuyinto futhi pigment ekudleni futhi obhekene nombala obomvu we utamatisi. I-Lycopene ibhaliswe futhi njengombala wokudla e-United States.
I-Lycopene ingenye yama-antioxidants anamandla kunawo wonke aphandwa kakhulu ngezinzuzo zayo zempilo ezimangalisayo. Utamatisi ungumthombo ocebile we-lycopene futhi abagijimi basebenzisa ijusi ukuze bathuthukise ukusebenza komzimba.
Ucwaningo
Ngokusho kocwaningo lwesayensi, ijusi le-utamatisi liye laboniswa ukunciphisa ukukhathala okubangelwa umsebenzi. Ucwaningo oluncane lwalwenziwa kubantu kanye nasezimpumpini ukuhlola le mbono. Amadoda ayisishiyagalombili anempilo nabesifazane ababili abaneminyaka engama-24 kuya ku-29 bazinikele ukuhlanganyela. Isikhathi sokuhlola sahlala izinsuku ezimbili futhi abahlanganyeli kwakufanele balandele imihlahlandlela yocwaningo lwezokwelapha.
Ucwaningo lwabantu: Abahlanganyeli babesesimweni esisheshayo (akukho ukudla) futhi babe nemizuzu emibili yokusebenzisa umzimba . Isikhathi esisodwa sokuhlola senziwa nabahlanganyeli ukuphuza kuphela amanzi amaminerali. Lezi zivivinyo ezilandelayo zidingeka ukuthi ziphuze ama-320g wejusi kathathu ihora ngaphambi kokuzivocavoca.
Babhekwa ngezinga lokuzikhandla okubonakalayo (RPE) noma ukuthi kunzima kanjani ukuhlolwa kwabahlanganyeli ngabanye.
Imiphumela yokucwaninga ibonise izinga eliphakeme kakhulu lezinga lokuzivocavoca (RPE) elibonwayo nokusetshenziswa kwamanzi utamatisi. Ababambiqhaza bakwazi ukusebenzisa isikhathi eside ngezinga elincane lokukhathala.
Ucwaningo lwamagundane: Ucwaningo oluqhutshwa ngamagundane lwaluhlanganisa nokuhlolwa okuningi kwemitholampilo. Ama-sampuli wegazi aqoqwe ngesikhathi sokucwaninga ukuhlola amazinga e-plasma ye-corticosterone nokuguqula isici sokukhula (TGF-β1). I-Corticosterone i-hormone efihliwe yi-adrenal gland esiza ukulawula amandla kodwa futhi iphakamisa njengempendulo yokucindezeleka. Lokhu kuzofana nokuhlola amazinga e-cortisol kumuntu. I-TGF-β1 iyiprotheni eyimfihlo esiza ukusebenza kwamaselula.
Amagundane ayehlukaniswe ngamaqembu amaningana futhi anikezwa i-tomato juice noma amanzi. Bagijimela esitokisini ngamaminithi angu-60 kuyilapho abacwaningi beqapha imisebenzi yabo. Ngaphezu kwalokho, igazi ladonsa amahora ayisithupha emva kokuqedela ukuziqeda.
Ukuzivocavoca amazinga okukhathala ayekwehla kakhulu ezindlebeni ezidla ijusi yetamatisi uma kuqhathaniswa neqembu lamanzi. Amazinga wegazi we-corticosterone ne-TGF-β1 ancishiswa kakhulu ngoba iqembu lezinkoma lidla ijusi yetamatisi. Lokhu kusho ukuthi amagundane aphuza ijusi yetamatisi abhekana nokucindezeleka kwangaphakathi okungaphansi kwezinga lamakhemikhali ngesikhathi sokuhlolwa kokuvivinya umzimba.
Ubufakazi obengeziwe
Olunye ucwaningo lwaluqhutshwa kubadlali abazohlola ukuthi i-tomato juice ingasiza yini ekunciphiseni ukucindezeleka okwenziwe nge-oxidative. Khumbula, ukucindezeleka kwe-oxidative kuyisenzo sokuzivocavoca, okungase kubangele ukulimaza izicubu zethu zamascle namaseli.
Abadlali abangu-50 abanamathrekhi abesilisa abaneminyaka engama-20 kuya kwengu-25 bahlanganyele ocwaningweni. Zazihlukaniswa ngamaqembu amabili ama-25 lapho iqembu elilodwa liphuza i-75ml yamanzi utamatisi emva kokuqeqesha ngokomzimba izinsuku ezingu-60. Amasampula wegazi esisekelo asetshenziselwa ngaphambi kokugcwalisa ijusi yetamatisi futhi futhi ekupheleni kwesikhathi sokucwaninga.
Amazinga amakhemikhali okuvuvukala akhululwe ngesikhathi sokuvivinya umzimba ayephuthukisiwe kakhulu ngoba iqembu lifaka ijusi yetamatisi. Abagijimi bakwazi futhi ukwandisa ibanga eligijimayo kanye nokusebenza jikelele kwezemidlalo uma kuqhathaniswa nalabo abangadli ijusi yetamatisi. Imiphumela yabonisa ukuthi i-lycopene ijusi yetamatisi inikezwe ngokuvikelwa kwe-antioxidant, ekusizeni ukunciphisa ukucindezeleka okwenziwe yi-oxyidative okubangelwa ukuvivinya umzimba.
Olunye ucwaningo lwaluqhutshwa kubantu abadala abangaqeqeshelwa ukuhlola imiphumela ye-utamatisi juice ngezinhlobo ze-oksijeni ezisebenzayo (ROS). Ama-ROS amakhemikhali akhiwa njengoba siphefumula emoyeni. Lezi zimakhemikhali zihlanganiswa futhi zidlala indima ebalulekile ebhalansi yamaselula. Amazinga e-ROS angakhuphuka kakhulu ekucindezelekeni kwezemvelo noma ukuzivocavoca umzimba okunamandla okungaba yingozi kumzimba. Ukuqoqwa kwalezi zimakhemikhali ezikhulisiwe kuyaziwa nangokucindezeleka kwe-oxidative futhi kungaba nemiphumela emibi egazini lethu, amaseli, ne-DNA.
Abantu abadala abayishumi nanhlanu abaqeqeshiwe abahlanganyele esifundweni. Ama-sampuli wegazi adonselwa ngaphambi nangemva kokuhlola ngokulinganisa amazinga we-8-oxodG. Emangqamuzaneni ethu nase-DNA, i-8-oxodG ibonakala njenge-biomarker ye-lesion yomonakalo obangelwa ukucindezeleka kwe-oxidative. Umgomo wethu ukugcina lo mthombo wezinto eziphansi ukuvikela umzimba nokunciphisa ingozi yomdlavuza kanye nezifo ezihlobene nobudala.
Abahlanganyeli baqedile imijikelezo emibili yokuvivinywa kokuvivinya umzimba ngesikhathi se-80% esiphezulu sesilinganiso se-pulse. Umjikelezo wokuqala wenziwa ngaphandle kokunambitheka kwamanzi utamatisi. Isikhathi sesibili sokuhlolwa senziwa ngemuva kokuthi amavolontiya adle ijusi le-150ml utamatisi nsuku zonke amaviki ayisihlanu. Leli nani le-tomato ijusi liqukethe ama-15mg we-lycopene.
Imiphumela yokuhlolwa kwegazi ibonisa ukuphuza ijusi utamatisi nsuku zonke amaviki ama-5 kunciphisa kakhulu amazinga angu-8-oxodG. Ucwaningo lubonisa ngokuqinile ukuthi i-lycopene ku-tomato juice inomphumela onamandla wokuvimbela amazinga e-ROS obangelwa ukuzivocavoca umzimba.
Olunye ucwaningo lubonise ijusi yetamatisi ukunciphisa kakhulu i-creatinine phosphokinase (CPK), i-lactate dehydrogenase (i-LDH), i- homocysteine , namazinga weprotheyini asebenzayo kubadlali abaphuza ijusi yetamatisi. I-CPK ne-LDH ziyi-enzyme ekhishwe yimisipha lapho kwenzeka ukulimala kwemisipha. I-Homocysteine ingewona amaprotheni ama-amino acid futhi amazinga akhulayo aboniswa ukuthi ayonakalise umsebenzi wenhliziyo. Iprotheyini esebenzayo e-C yinto ekhiqizwa yisibindi kanye nesibonakaliso sokuvuvukala emzimbeni. Imiphumela ibonisa i-lycopene ku ijusi yetamatisi ukusiza ukuthuthukisa wonke amazinga amakhemikhali ababuyisela kumanani ajwayelekile. Kuthiwa isiphuzo se-utamatisi sinikeza ukuvikelwa kwe-antioxidant ngesikhathi sokuvivinya umzimba kanye nengozi enciphise yesifo senhliziyo.
Ezinye Izinzuzo Zempilo
Ijusi le-tomato eline-Lycopene ecebile ingaphezu kokuthuthukisa ukusebenza kwezemidlalo. I-antioxoxant yayo eyinhloko inikeza izinzuzo eziningi zezempilo.
- Ivikela ukulwa nesifo senhliziyo : i-lycopene inciphisa ama-biomarker amakhemikhali afana ne-homocysteine ngokunciphisa ingozi ye-coronary disease.
- Ulwa nomdlavuza : i-tomato ijusi iqukethe i-lycopene nezinye i-carotenoids eziboniswe ukunciphisa ingozi yezinye umdlavuza ezibandakanya umdlavuza webele, umdlavuza wesifo sofuba nomdlavuza wamaphaphu.
- Kunciphisa ukuvuvukala : ucwaningo lubonisa ingilazi yansuku zonke yamanzi utamatisi ukunciphisa kakhulu amakhemikhali okuvuvukala ukuze kube ngcono impilo futhi kuncishiswe ingozi yamanye khansa.
- I-Detox : ijusi yetamatisi iyinhlangano ye-detox yemvelo ekhonjiswe ukuxosha amakhemikhali ayingozi emzimbeni. Ijusi le-utamatisi nayo iyimithombo ecebile yama-chlorine nama-sulfur compounds aboniswe ukuthuthukisa umsebenzi wesibindi nezinso ukuze ususe kangcono lezi zingozi.
- Impilo yeso: utamatisi ujusi uqukethe i-beta-carotene, i-lutein ne-zeaxanthin. Lawa ma-phytonutrients aboniswa ukukhuthaza amehlo aphilile futhi anciphise ingozi yokuguga.
- Kuthuthukisa ukugaya : ijusi yetamatisi enothileyo enomsoco iboniswa ukuthuthukisa umsebenzi wesibindi sokugaya okungcono, ukugqugquzela ukunyakaza okuhamba njalo, nokugqugquzela ikholoni enempilo.
Isiphuzo se-utamatisi siyisiphuzo sokuphuza kangcono kuneziphuzo ezidumile ezemidlalo emakethe .
Ezinye izidlo zicebile eLocopene
Utamatisi kukhona ukudla okunye okucebile ku-lycopene, kodwa kunezinye ezimbalwa ongazisebenzisa ngokunempilo impilo nokuqina:
- I-Watermelon (100g noma cishe 1 indebe): 4.1g
- I-pink grapefruit (100g noma cishe 1½½ izinkomishi): 3.4g
- I-guava ebomvu (i-100g noma i-¾ indebe encane): 5200 mg
- I-Asparagus (100g noma i-¾ inkomishi ye-approx): 30 mg
- Ama-apricot (100g noma i-¾ indebe ye-approx): 0.86 mg
> Imithombo:
I-Harms-Ringdahl M et al., I-Tomato juice inakekele ukuxilongwa kwe-serum ye-8-oxodG ngemuva kokusebenza okujulile, i-Journal of Nutrition, 2012.
> U-Mukuta K et al., Ukuphathwa kweJumisi Yamatamatisi noma Ama-Aqueous Components of Utamatisi Kunciphisa Ukukhathala Okubangelwa Yi-Acute Treadmill Exercise, Science and Food Sciences, 2016.
> I-Ramaswamy L et al., Imiphumela yokuxhaswa kwejusi yetamatisi ekucindezelekeni kwe-oxyidative yabathile abakhethiwe, I-Journal of the International Society of Sports Nutrition, 2011.
> I-Tsitsimpikou C et al., Ukuphathwa kwejusi yetamatisi kwenza ngcono izimpendulo ze-lactate dehydrogenase kanye ne-creatinine kinase ekuqeqesheni ama-anaerobic, i-International Journal of Food and Chemical Toxicology, ngo-2013.