Funsani Dokotala Wodyetsa: Ma Antioxidants Atatha Ntchito

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Q: Kodi ndizowona kuti ndikofunikira kudya ma antioxidants mukamaliza kulimbitsa thupi kuti muchepetse kutupa?

Yankho: Ayi, monga momwe zilili zotsutsana, ma antioxidants a pambuyo polimbitsa thupi amatha kuwononga kulimbitsa thupi kwanu.

Ngakhale kuchita masewera olimbitsa thupi kumapangitsa kuti munthu azikhala wopanda nkhawa komanso kuwonjezera kupsinjika kwa makutidwe ndi okosijeni-ndiye kuti mungaganize kuti kutenga ma antioxidants kuti muzimitse zinthu zopanda pake zomwe zimapangidwa munthawi yanu sikungakuthandizeni kuti dongosolo lanu libwerere mwakale-sichoncho. Zosiyana ndi zowona: Ma antioxidants owonjezera a pambuyo polimbitsa thupi samathandizira thupi lanu.

Mwinamwake mumayamikira kuti thupi lanu limadzichiritsa lokha ndipo limagwira ntchito bwino polimbana ndi poizoni ndi kupsinjika maganizo, kudzimanga nokha ndikubwerera mwamphamvu kuposa kale lonse. Izi ndizomwe zimayambitsa kulimbitsa thupi, ndipo chitetezo chanu cha mthupi chimagwira ntchito ndi nambala yofananira. Ma post-Workout antioxidants amaphwanya malamulo omwe amadzichiritsa okha ndikusokoneza njira zofunikira mwachilengedwe zomwe zimapangidwa kuti athane ndi kupsinjika kwakanthawi kochita zolimbitsa thupi. Izi zingakulepheretseni kupita patsogolo m'njira ziwiri:

1. Kukula kwa minofu: Kupanga ma free radicals panthawi yolimbitsa thupi kumafunika kuti minofu ikule bwino. Njira zenizeni zomwe ma radicals aulere amathandizira kutembenuza kusintha komanga minofu sikudziwika, koma zikuwoneka kuti ma radicals aulere amagwira ntchito ngati zizindikiro za anabolic ku maselo anu a minofu, kuwawonetsa kuti abwererenso akuluakulu ndi amphamvu kuposa kale. Mwa kuzimitsa msanga ma radicals aulerewa kudzera pa ma antioxidant supplements, simukhala mukupindula kwambiri ndi magawo anu ophunzitsira kunenepa.

2. Kuzindikira kwa insulin: Chimodzi mwamaubwino ambiri azolimbitsa thupi ndikuti imathandizira kwakanthawi kuthekera kwa minofu yathu kuyankha mahomoni a insulin ndikutenga shuga (mwachitsanzo, kukhudzidwa kwa insulin), koma ma antioxidants owonjezera amasokoneza izi. Mu pepala la sayansi lotchedwa "Antioxidants Prevent Health-Promoting Effects of Exercise Exercise in People" (dzina lokongola kwambiri!), Olembawo amafotokoza za kafukufuku yemwe adachita poyang'ana zovuta za vitamini C ndi E, zowonjezera zowonjezera zowonjezera antioxidant, pa kukhudzidwa kwa insulin.

Ofufuzawo adamaliza kuti, "Kutengera umboni womwe umachokera ku kafukufuku wapano, ife pano tikupereka gawo lofunikira pakupanga ROS (mitundu ya oxygen yokhazikika) yolimbikitsa chidwi cha insulin mwa anthu." Kugwiritsiridwa ntchito kwa vitamini C ndi E owonjezera kunalepheretsa kupangika kofunikira kwa ma radicals aulere (aka ROS), ndipo chifukwa chake kunalepheretsa kukulitsa chidwi cha insulin chomwe chimachitika pambuyo pochita masewera olimbitsa thupi.

Pamapeto pake, simuyenera kuwonjezera ndi megadoses a antioxidants popanda cholinga chenicheni ngati mukupanga zipatso ndi ndiwo zamasamba zosiyanasiyana mwala wapangodya wazakudya zanu. Zakudya zotsatirazi ndizodzaza ndi ma antioxidants. Kuzidya pafupipafupi kumachotsa kufunikira kwa zowonjezera zowonjezera antioxidant:

• kabichi
• burokoli
• mabulosi abulu
• mtedza
• nthanga
• maapulo (makamaka khungu)
• tiyi wobiriwira
• khofi
• anyezi
• vinyo wofiira (wokondedwa ndi aliyense)

Ngati muli ndi thanzi labwino komanso mumachita masewera olimbitsa thupi pafupipafupi, onetsetsani kuti mukudya zakudya izi sabata yonse ndipo mwina ngakhale kuziletsa pambuyo poti muchite masewera olimbitsa thupi kuti mukulitse phindu la masewera olimbitsa thupi mukadali ndi ma antioxidants omwe thupi lanu liyenera kugwira ntchito bwino .

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