Nguva dzose kurovedza muviri inzira yakanaka yekugara muhupenyu uye kuchengetedza hutano hwedu. Kutsvakurudza kunoratidza kuti kushanda kusingagumi kunovandudza muviri wekuita uye kuderedza dambudziko remarudzi akasiyana ezvirwere. Kudzidzira muviri kunokurudzirwa paunosvitsa kaviri pavhiki uye kwemaminitsi makumi matatu.
Izvi zvinoratidzika zvinonzwisisika asi pasina nguva, chikamu chikuru chevanhu hachiiti tsika yekudzidzira.
Chikonzero chikuru chichiita sechisimba chisina kunaka uye kuneta kunonzwa munguva yekushanda. Uyewo, vazhinji vanonyunyutira pamusoro pokurwadziwa kwepashure-kushanda kana kuti kunonoka kutanga kusuruvara kunetseka (DOMS) .
Kana kukanganiswa kwemaviri kuchideredzwa vanhu vakawanda vaizozvipira purogiramu yenguva dzose yekurovedza maererano neongororo. Iyi ndiyo iyo jisi rinotaridzika rinogona kukwanisa kubatsira. Kuongororwa kwechipatara kwakaratidza kunwa doro musati mushure mekuita maitiro ekuderedza kunoderedza marwadzo emusana uye kuneta, zvingangovandudza mitambo.
Nei Kuita Zvemishonga Kukuvadza?
Ita maitiro ekumanikidzwa pamatumbu edu masero, masero, uye pakati penheyo system (CNS). Vakuru vakuru nevatambi vanofanana vachaona zvikamu zvakasiyana-siyana zvekudzidzira-kunokonzerwa mupfungwa zvichienderana nekushanda kwekuita basa.
Nhengo dzedu dzemaviri uye masero anowedzera kushushikana mukati mekuvhima. Kushushikana mupfungwa kunokonzerwa nekushingaira kwemuviri kunokonzera kusaenzana uye kukanganisa kwemaitiro evamwe muviri.
Zvatinonzwa ndezvekuderedza simba uye kurwadziwa kubva ku lactic acid buildup . Chii chiri kuitika sechinhu chinowanzoitika pakuita zvekuita zvepabonde kunokonzera vazhinji vedu kubviswa nekunetseka.
Tomato jisi inoratidzirwa kubetsera nehutano hwehutano uye kuvandudza kukwanisa kwatinoita kubasa kwenguva yakareba uye yakasimba.
Tomato Juice Inogona Kubatsira
Tomato uye tomato juice ine simba rekudya .
Tomato ichokwadi chibereko asi inowanzonzi semuriwo. Iko inowanikwa pfuma yakawanda yevhitamini, mineral, uye antioxidants kusanganisira lycopene.
Lycopene is antioxidant ine simba inopa hutano hwakawanda hunobatsira. Inoratidzirwa kuwedzera mitambo yevashandi uye kuvandudza hutano hwakakwana uye hutano. Kunwa muto wekerekere isati yatanga kushandiswa kunonzi kuderedza kukanganisa kwemakemikari zvinokonzerwa nekunyanya kunetseka.
Funga nezvesikycopene sekudzivirira kwekugadzirisa vashandi patinoshandisa. Kuda basa kunowedzera huwandu hwemhepo yakakosha (oxidative stress) uye mamwe makemikari angangokuvadza kumasumbu, masero, uye kunyange DNA. Antioxidants-kunyanya lycopene-yakaratidzwa kuti inoderedza zvakanyanya kupesana kwemakemikari aya.
Facts Lycopene
Lycopene inomera inowanzoitika inowanikwa mumatato uye zvimwe zvokudya zvekurima. Ichowo chine pigment muzvokudya uye chinokonzerwa nehukundu hwetamato. Lycopene yakanyoreswa semuvara wekudya muUnited States.
Lycopene ndechimwe chezvinhu zvakasimba zvikuru zvinopesana nehutachiona hunotsvakurudzwa nekuda kwehutano hwakanaka hunobatsira. Tomato ndiyo inowedzera pfuma ye lycopene uye vatambi vari kushandisa juisi kuti iwedzere kupedza basa.
Tsvakurudzo
Maererano nekutsvakurudza kwesayenzi, tomato juice yakaratidzwa kuderedza kushanda-kunokonzera kuneta. Chidzidzo chiduku chakaitwa kune vanhu vose uye mbeveve kuti vaedze dzidziso iyi. Varume vasere vane hutano nevadzimai vaviri vane makore 24 kusvika ku29 vakapa kuzvipira. Nguva yekuedzwa yakagara kwemazuva maviri uye vatori vechikamu vaifanira kutevera mazano ekutsvakurudza kwechiremba.
Kudzidza kwevanhu: Vaparidzi vakanga vari munharaunda yekutsanya (kwete zvokudya) uye vakave nemaminitsi maviri emaminitsi ekuitisa muviri . Chimwe chidzidzo chekuedza chakaitwa nevatori vechikamu vanonwa mvura yemvura chete. Muedzo unotevera unoda vazvipiri kuti vazonwa 320g wejusi remajisi kweawa imwe vasati vashanda.
Vaiongororwa nekuda kwekufungidzirwa kwekufungidzirwa (RPE) kana kuti zvakaoma sei kuedza kwaive kune mumwe nomumwe.
Zvitsvakurudzo zvitsvaga zvakaratidza huwandu hunovandudzika huwandu hwekufungidzirwa kushanda (RPE) chikwata pamwe nejatusi juice yekushandisa. Vaparidzi vakakwanisa kushandisa nguva yakareba nekuneta kuneta.
Mitsva yekudzidza: Tsvakurudzo yakaitwa pamakonzo yaisanganisira kuongororwa kwechiremba. Zviratidzo zveRopa zvakaunganidzirwa pamusoro pemakore ekudzidza kuti zviongorore mazinga e plasma ye corticosterone uye kuchinja kukura chinokonzera (TGF-β1). Corticosterone inonzi hormone yakavanzwa ne-adrenal gland inobatsira kudzora simba asi inokurudzira sekunetseka kwepfungwa. Izvi zvingava zvakafanana nekuongorora cortisol mazinga mumunhu. TGF-β1 ipuroteni yakachengetwa inobatsira masero ekushanda.
Miseve yakakamurwa kuva mapoka akawanda uye inopiwa tomato jisi kana mvura. Vakamhanyira pamapuranga kwemaminitsi makumi matanhatu apo vatsvakurudzi vakacherechedza maitiro avo. Mukuwedzera, ropa rakaswededzwa maawa masere mushure mokunge maitiro ekupedzisa apera.
Kudzidzira kuneta kwaive kwakanyanya kuderera mumakonzo anodya tomato juice akaenzaniswa neboka remvura. Ropa corticosterone uye TGF-β1 dzakaderedzwa zvakanyanya kuti boka reveve rinopisa jira rinotapira. Izvi zvinoreva makonzo anonwa tomato juice akawana zvishoma mukati mekunetseka mukati memakemikari iyo panguva yekuongorora maitiro.
Zvimwe Uchapupu
Chimwe chidzidzo chaitungamirirwa pamashanti akasarudzwa kuti aongorore kana tomato juice yaizobatsira kuderedza hutano hwekushushikana. Yeuka, kushungurudzika kwehutachiona ndiko kugadzirisa kuita zvekurovedza muviri, izvo zvinogona kukonzera kukuvadza kumatomu edu nemasero.
Makumi makumi mashanu vateereri vechidiki vane makore makumi maviri nemakumi maviri nemashanu vakabatanidzwa mukutsvakurudza. Vakapatsanurwa kuva mapoka maviri evanhu 25 apo boka rimwe rakanwa 75ml wejusi rinotora mushure mekudzidzira muviri kwemazuva 60. Nheyo dzekutanga dzeropa dzakanga dzatorwa vasati vatsiridza nemusi wekatori uye zvakare pakuguma kwekutsvakurudza.
Izvo zvinokonzera kukanganisa makemikari akabudiswa panguva yekurovedza muviri zvakanyatsogadziriswa kuitira kuti boka rive rinopisa jira rinotapira. Vatambi vacho vaikwanisawo kuwedzerwa kumhanya uye kumhanya kwevatambi vese vachienzaniswa nevaya vasingashandisi jisi rinotapira. Migumisiro yakaratidza kuti lycopene mujisi yeramatato yakapiwa antioxidant kudzivirirwa, kubatsira kubatsira kuderedza kushushikana kunokonzerwa nemishonga.
Imwe tsvakurudzo yakaitwa kune vanhu vasina kudzidza vakadzidza zvinokonzerwa nejasitisi juice pane zvinokonzerwa nemhepo yakasikwa (ROS). ROS makemikari akaumbwa sezvatiri kufema mumhepo. Aya makemikari anogadziriswa uye anotevedzera basa rinokosha mumasero emagetsi. Nhamba dzeROS dzinogona kuva dzakakwirira kwazvo kubva pakushungurudzika kwezvakatipoteredza kana muviri wakadzika muviri unogona kukuvadza mumuviri. Kuwedzerwa kwemakemikari akawedzerwa kunozivikanwawo sekunyanya kunetseka uye kunogona kuva nemigumisiro yakaipa paropa redu, masero, uye DNA.
Vane gumi nemashanu vane hutano vasina kudzidza vakabatanidzwa muchidzidzo. Zviratidzo zveRopa zvakaiswa pamberi uye shure kwekuedzwa kuenzanisira zviyero zve 8-oxodG. Mumasero edu uye DNA, 8-oxodG inoratidzika sechimarker ine chironda chekukuvara kunokonzerwa nekunyanya kunetseka. Chinangwa chedu ndechekuchengetedza ichi chimiro chepamusoro sezvinobvira kuchengetedza muviri uye kuderedza dambudziko rekenza uye zvirwere zvine chokuita nezera.
Vadzidzi vakapedzisa maitiro maviri ega ega ekuongorora maitiro ekutsvaga 80% yakakura kupisa kwemazinga. Kutanga kwekutanga kwakaitwa pasina tomato juice supplementation. Chidzidzo chechipiri chekuedza chakaitwa mushure mekuzvipira vanodya 150ml tomato juisi zuva rimwechete kwevhiki vashanu. Ichi chikamu chejusi rinosanganisira 15mg ye lycopene.
Kuongororwa kweRopa zvinoratidza kuti kunwa tomato juisi zuva rimwe nerimwe kwemavhiki mashanu zvakanyanya kuderedza 8-oxodG mazinga. Tsvakurudzo yakanyatsoratidza kuti lycopene mu tamato jira ine simba rakasimba remasikironi rinoderedza maitiro eROS anokonzerwa nekurovedza muviri.
Imwe yedzidzo yakaratidza tomato juice kunyanya kuderedza creatinine phosphokinase (CPK), lactate dehydrogenase (LDH), homocysteine , uye C-reactive protein mazinga mumitambo inonwa tomato juice. CPK neLDH vane masikirwo emasikirwo akabudiswa nemisungo apo kusvibiswa kwemaviri kuchiitika. Homocysteine isiri-proteine amino acid uye kuwedzera mazinga kunoratidzirwa kuora mwoyo mwoyo. C-puroteni yakagadzikana isiri yakagadzirwa nechiropa uye chiratidzo chekuputika mumuviri. Migumisiro inoratidza lycopene mumujisi wekamate kuti ubatsire kupedza makemikari ose anovadzosera kuhutano hwakanaka. Tomato jisi inonzi inopa antioxidant kudzivirirwa panguva yekurovedza muviri uye nengozi yakaderera yepfungwa yemwoyo.
Zvimwe Hutano Nharo
Lycopene-rich tomato juice inopfuura zvinopfuura kuvandudza mitambo. Iyo yakanyanya antioxidant effect inopa hutano hwakawanda hunobatsira.
- Inodzivirira chirwere chemwoyo : lycopene inoderedza zvigadzirwa zvemakemikari sey homocysteine kuti iwedzere njodzi yekurwara kwepfungwa yemwoyo.
- Kurwisana nekenza : jira rinotapira rine lycopene nedzimwe carotenoids inoratidzwa kuderedza dambudziko revamwe kenza zvinosanganisira kenza yemazamu, kenza yeprostate, uye kenza yemapapu.
- Inoderedza kuvhiringidzika : tsvakurudzo inoratidzira girazi rezuva rega rejisi rinotapudza zvinokonzera kukuvadza kwemakemikari ekuvandudza utano uye kuderedzwa kwengozi yemamwe makondombera.
- Detox : tomato juice inonzi detox inoratidzika kuti inobvisa tsvina yakaipa kubva mumuviri. Tomato juice inowanikwawo pfuma yakawanda yeklorini uye sulfuri zvinoratidzwa kunatsiridza chiropa neimpemhi basa kuti zviri nani kubvisa tsvina idzi.
- Zuva rehutano : jisi rinotarisa rinewo beta-carotene, lutein, uye zeaxanthin. Izvi zvinoratidzira zvinoratidzirwa kukurudzira maziso ane hutano uye kuderedza dambudziko rekuora.
- Inovandudza kudyidzana : jisi rinotapira-rima rinotaridzirwa kuvandudza chiropa basa rekudya zvakanakisisa, kukurudzira kushambadzira nguva dzose, nekusimudzira hutano hwakanaka.
Tomato jisi inonzi ichinwa chinonwiwa chekuvhima chinopfuura zvinodhura zvinodhaka zvemitambo pamusika .
Zvimwe Zvokudya Zvakapfuma muLocopene
Tomato ndiyo imwe yezvokudya zvakagadzirwa muLycopene, asi kune vamwe vashoma kuti vashandise kuwana hutano hwakanaka uye hutano hwakanaka:
- Watermelon (100g kana kusvika 1 cup): 4.1g
- Mapapiro emapapiro (100g kana anenge 1 ½ makapu): 3.4g
- Piravha yakatsvuka (100g kana kusvika. ¾ mukombe): 5200 mg
- Asparagus (100g kana inenge. ¾ mukombe): 30 mg
- Apricots (100g kana kusvika. ¾ mukombe): 0.86 mg
> Sources:
Harms-Ringdahl M et al., Tomato juice inodya inodzingwa serum concentration ye 8-oxodG mushure mekuita basa rakawanda, Journal of Nutrition, 2012.
> Mukuta K et al., Utongi hweTumato Jisi kana kuti Aqueous Components of Tomato Inoderedza Fatigue Inokonzerwa neAtudio Treadmill Kudzidzira, Zvokudya uye Zvokudya Sciences, 2016.
> Ramaswamy L et al., Chiitiko chekuwedzera kwejisi rinotapira pamusana pekushungurudzika kwehutano hwevatambi vakasarudzwa, Journal of the International Society of Sports Nutrition, 2011.
> Tsitsimpikou C et al., Kutungamirirwa kwemuti wekutarisa kunogadzirisa lactate dehydrogenase uye creatinine kinase mhinduro kune vanaerobic kudzidziswa, International Journal of Food and Chemical Toxicology, 2013.