Chifukwa Chake Othamanga Opirira Onse Amalumbirira Ndi Madzi a Beet

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Ochita masewera ku London Olimpiki adamwa kuti achite masewera apamwamba, othamanga ku United States Ryan Hall akutsitsa galasi kuti apititse patsogolo nthawi yake yothamanga, ngakhale gulu la mpira wa Auburn lilumbirira zinthu zofiira ngati mankhwala asanakwane. Tikukamba za madzi a beetroot, ndipo sayansi imathandizira, nayenso: Kafukufuku wam'mbuyomu wasonyeza kuti madziwa angathandize kuchepetsa nthawi yanu yothamanga, kupititsa patsogolo kulolerana kwanu motsutsana ndi masewera olimbitsa thupi komanso kupititsa patsogolo magazi ndi mpweya mu minofu yawo. Komabe, kafukufuku watsopano wochokera ku Pennsylvania State University akutsutsana ndi zomwe apezazi, akuti madzi a beet sawonjezeranso magazi, zomwe zimapangitsa funso ...

Kodi Madzi a Beet Alidi Omwe Amasewera Amphamvu Amakhulupirira?

"Ndimagwiritsa ntchito madzi a beet pochita masewera olimbitsa thupi ndipo ndili ndi makasitomala othamanga omwe amalumbirira. Amawona kuti ndi othandiza popititsa patsogolo ntchito zawo," anatero katswiri wa masewera olimbitsa thupi Barbara Lewin, RD, yemwe anayambitsa Sports-nutritionist.com yemwe amagwira ntchito ndi osankhika ndi Olympic. othamanga. (Kodi othamanga enanso amadya chiyani?

Lingaliro lake ndi ili: Madzi a beetroot amadzaza ndi nitrate, omwe thupi lanu limasandulika kukhala nitric oxide, molekyulu yomwe imathandizira kutulutsa kwamitsempha yamagazi, kukulitsa kuthamanga kwanu kwa magazi ndikutsitsa kuchuluka kwa mpweya womwe minofu yanu imafunikira. "Mumatha kugwiritsa ntchito mpweya wabwino kwambiri, chifukwa chake lingaliro loti othamanga ali ndi mphamvu zambiri, amatha kuthamanga mwachangu, ndipo amatha kuyenda moyenera," akufotokoza Lewin.

Koma mu kafukufuku watsopano wa Penn State, omwe adatenga nawo mbali omwe adamwa madzi a beetro ndikuchita masewera olimbitsa thupi ayi onani kukwera kwa magazi kuthupi lawo kapena kukulira kwa zotengera zawo. Ili ndilo phunziro loyamba loyesa mwachindunji zotsatira za zakudya za nitrate pakuyenda kwa magazi mu minofu yogwira ntchito, koma kuti apange miyeso yolondola kwambiri, ofufuza amangoyang'ana pazochitika zenizeni zenizeni: Phunziroli linachitidwa kwa amuna aang'ono, ndipo kokha. kuphatikizirapo masewera olimbitsa thupi pang'ono.

"Ukadali wachichepere, thanzi lanu limagwira ntchito bwino. Mukamakalamba, mitsempha yanu yamagazi siyabwino kapena yathanzi, momwe zimachitikira mwana wazaka 20 sizofanana ndi za 30- kapena 40- wazaka, "a Lewin akufotokoza.

Ndipo zochepa zophunzirira sizomwe anthu amatengera madzi a muzu kuti: "Sizili ngati akuyang'ana oyendetsa njinga kapena othamanga," akuwonjezera a Lewin. M'malo mwake, olembawo amatsutsa izi: Ndizotheka kuti kupititsa patsogolo magazi kulikonse kuchokera m'zakudya za nitrate kumangowonekera pakulimbitsa thupi kapena mikhalidwe yotopetsa mkati mwa minofu yomwe imalimbikitsa kutembenuka kwa nitrite kukhala nitric oxide, atero kafukufuku wolemba David Proctor, pulofesa wa kinesiology ndi physiology ku Penn State.

Ndipo kafukufukuyu adapezanso zopindulitsa zina: Omwe adamwa madzi amadzimadzi adachepetsa "kuthamanga kwa mafunde," chiwonetsero cha makoma a mtsempha wamagazi "kuletsa-kuuma." Izi zitha kuthandiza kuchepetsa ntchito yofunikira kuti mtima uzitha kupopera magazi, zomwe zimapindulitsa kwambiri mitima yovutitsidwa kwambiri monga anthu omwe ali ndi matenda amtima, Proctor akuwonjezera.

Kodi Ndizoyenera?

Ngati kafukufukuyu sakutsutsa kafukufuku wam'mbuyomu, kodi muyenera kusunga madzi a beet musanayambe mpikisano wina? (Kuti muwonjezere mtundu wina, yesani Malangizo Abwino Kwambiri Nthawi Zonse.)

"Ndikuganiza kuti pali kusasinthasintha pankhani ya ubwino wa madzi a beetroot, ndipo ndikuwona kusiyana kwa othamanga anga omwe amamwa," akutero Lewin. "Komabe, sizikhala zopindulitsa kwa othamanga."

Madzi a Beetroot amatha kusintha nthawi yanu: Othamanga omwe adanyamula zinthu zofiira asanamete 5K kumeta 1.5 peresenti pa nthawi yawo, mu kafukufuku wa European Journal of Applied Physiology. Oyenda panjinga omwe amamwa makapu opitilira awiri amadzi a beetroot asanayesedwe anali pafupifupi 3 peresenti mwachangu ndipo amapanga mphamvu zochulukirapo ndi sitiroko iliyonse kuposa momwe amakwera, malinga ndi maphunziro angapo aku U.K.

Ngakhale kudula nthawi iliyonse pa PR yanu ndikwabwino, amangodzipulumutsa okha masekondi 20 mpaka 30. Ngakhale izi sizilibe kanthu kwa othamanga, "kusiyana kwa masekondi kungatanthauze kusiyana pakati pa mendulo ya siliva kapena golide kwa Olimpiki," akutero Lewin. (Onani Mphindi 20 Zosewerera Zamasewera Osewera Achikazi.)

Ndipo pali kusiyana kwa ma beets okha: Mutha kukhala ndi beets kuchokera kumafamu asanu osiyanasiyana ndipo onse azikhala ndi michere yosiyanasiyana, zomwe zikutanthauza kuti ma beets omwe mukuwathira atha kukhala othandiza kwambiri kuposa ma beets omwe mnzanu ali nawo. . Ndipo madzi atsopano a beet ndi madzi a beet omwe ali m'mabotolo mwachiwonekere adzakhala ndi michere yosiyanasiyana, nawonso.

Ndiye muyenera kulumpha? Osati kwenikweni: Ngakhale simuli Olimpiki, palibe vuto kuphatikizira madzi a beet muzakudya zanu. "Zopindulitsa sizabwino kwenikweni kwa othamanga, koma mavitaminiwo sangapweteke, makamaka popeza beets ali ndi zida zambiri za antioxidant komanso anti-inflammatory," akutero a Lewin. Osati kwa othamanga okha: Kuthamanga kwanu kwa okosijeni kumatanthauza kuti kulimbitsa thupi kwanu mwamphamvu kungapindule komanso kuthamanga kwanu (monga izi 10 New Fat-Blasting Tabata Workouts).

Kodi Mungathandize Motani

Miyezo ya nitrate imapindula ndi kutsitsa kwa mlingo, kotero yambani kukulitsa milingo yanu masiku angapo kuchokera pazochitika zazikulu zolimbitsa thupi. "Ambiri mwa othamanga anga amatenga ma ounces asanu ndi limodzi kapena asanu ndi atatu masiku atatu kapena anayi chisanachitike," akutero Lewin, ndikuwonjezera kuti mutha kusakaniza ndi madzi aapulo kuti mumve bwino.

Koma ngati mukuyang'ana kuti muwonjezere kuthamanga kwanu, muyenera kuyang'ana pazakudya zanu zonse, a Lewin akutero. "Timakonda kuyang'ana zokonza zosavuta, ndipo pali zinthu zina zambiri zomwe zingakhale zopindulitsa kwa othamanga osachita masewera olimbitsa thupi kuposa madzi a beet," akuwonjezera. Kuonetsetsa kuti mukupeza zakudya zokwanira ndikudya bwino ndiwo masitepe oyamba. (Yesani timadziti 10 ndi Smoothies Timakonda.) Ndiye, pamwamba pa pulogalamu yabwino kwambiri yazakudya, mutha kuwona phindu kuchokera ku madzi a beet. Madzi a beet atha kukupangitsani kukhala othamanga, koma osathamanga kuti mulambalale masitepe oyambira.

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