Simbisa Basa Rako neGoo re Beet Juice
Vatambi uye vanhu vakuru vanoshingaira vanonamira zvakanyanya kune zvokudya zvekudya zvakawandisa kuti vashandise mitambo. Zvokudya zvinodzwa mumiriwo yakawanda sebheti zvinoratidzwa kuti zvine simba guru pamabasa emuviri munguva yekurovedza muviri. Muzvokwadi, beetroot juice yava imwe yezvakakurumbira ergogenic zvigadzirwa zvevatambi. Chii chinoita kuti beet yakadaro masimba emutambo wezvokudya?
Beet Inogadzira Nutrients Inoshamisa
Beetroot ( beta vulgaris ) inofarira sezvokudya, inoshandiswa mishonga, uye inoenderera mberi kukura pakuzivikanwa sekuwedzera kweropa . Kunyange zvazvo kune marudzi akasiyana-siyana emimiriro yakafanana nemoyo, yakawanda pakati pehutano-vanhu vanoziva ndeyebheroti tsvuku.
Beet inopa pfuma yakawanda ye antioxyidants uye yakanyanya mu nitrate mazinga. Zvidzidzo zvinoratidza miriwo yakakwirira mu nitrate inokurudzira hutano hwakanaka uye mitambo inoshanda . Nitrate ikemikari inowanzoitika mune zvimwe zvokudya uye inoshandurwa kuva nitric oxide kana ichidyiwa.
Kunwa jet beet kunomutsa nitric oxide mazinga mumuviri wako. Kutsvakurudza kunoratidza nitric oxide kunogona kuwedzera kubuda kweropa, kunatsiridza mapapu, nekusimbisa musimba kuputika . Uku kusanganiswa kwakakurudzira vatambi kuti vatsigire neyetet juice kuti vashandise moyo wepamwoyo nekutsungirira uye kushanda.
Beet Juice Inovandudza Athletic Performance
Kukosha kwehutano hwemagariro emwoyo yevatambi uye vanhu vakuru vanoshingaira kunokosha.
Ichi chikamu chehutano hwemumuviri chinoreva kukwanisa kwerudzi rwemhepo uye kupumha hutano kupa hunijeni kumashandi ekushanda panguva yekuvhima kwenguva refu. Nitric oxide (NO) kubva kubheet juice inobatsira izvi. Inoratidzwa kuwedzera cardiorespiratory performance uye kuvandudza muscle basa.
Nitric oxide (NO) inoshanda nekuita kuti muviri uite mabasa anokonzera kushandiswa kwemhepo. Iyo inozarura midziyo yako yeropa (vasodilation) inowedzera kuyerera kweropa nekudyisa mamwe okisijeni kumashandiro ekushanda . Nitric oxide inoshandawo sechiratidzo chemalekisi inotaurirana nemasero enyu uye miviri yomuviri. Kukurukurirana kunovimbisa ropa rinopfuura richienda kumusana uye kukwana oksijeni inowanikwa mukati memutsipa.
Inoratidzika semabhesi yakapa makwikwi emakwikwi evatambi uye inogona kuvandudza kushanda inenge inenge 16 muzana maererano nekutsvakurudza kwokutanga.
Zvakanaka Kutsvakurudza Kutsvaga
Beet juice zvidzidzo zvakaitwa nevatambi vari mumitambo yakasiyana-siyana kusanganisira kumhanya, kushambira, mabhasikoro uye simba kufamba. Chimwe chinangwa chekutsvakurudza kwose kwaiva kuongorora zvinobatsira zvinokonzerwa ne beetroot juice pane zvemitambo .
Chidzidzo chakabudiswa pa beetroot juice supplementation uye aerobic response mune gumi nevarume vanoshambira. Vadzidzi vacho vaiva vadzidzisi vemauto vane makore pakati pemakumi matatu ekupedzisira uye mune hutano hwakanaka. Kuongororwa kushambadzira kwakaitwa kwakaitwa pamwe uye pasina beetroot juice supplementation. Vakatambi vacho vakaongororwa mukati mekuongorora kushambira kwehuwandu hwemhepo yakasviba (VO₂) uye mari inoshandiswa neaerobic mari.
Vakashambira zvakanyanya kuwedzera vanaerobic yavo mushure mebeetti juice supplementation vachienzanisa nekuedzwa kunze. Izvi zvinoreva kuwedzerwa kweokisijeni kukwanisa kubvumira kushambira kwenguva refu vasati vasvika kuvoresheni kukundikana mushure mekunwa dheet juice. Vatambi vacho vairatidzwawo kuti vakapera aerobic simba mari yekuwedzera pamwe ne beet juice. Kupera simba kunoderedza vanoita kuti vashambire varambe vachiwedzera nguva yekurovedza muviri.
Zvigumisiro zvinoratidza beetroot juice supplementation zvinogona kusimbisa mutambo wevashandi vevanyanzvi vakarovedzwa.
Mitambo Inonyanya kukosha Kushandisa Beet Juice
Kuongorora kwakarongeka kwakatorwa pane nyaya dzakawanda dzichidzidza zvinokonzerwa neveetroot juice uye yakagadziriswa cardiorespiratory endurance mumatwi.
Zvinopfuura makumi maviri zvinyorwa zvakasarudzwa kuti zvidzidziswe. Chinangwa chekudzokorora chaiva chekutsvaga migumisiro yebhetiot juice yoga uye pamwe chete nezvimwe zvekuwedzera pamusana pekutengesa kutsungirira mumatambi .
Nyaya idzi dzakafukidza mitambo yakawanda uye yakabatanidza vose vatambi vechikadzi nevakadzi. Pakati pevatambi vakaratidzwa vaiva kayaker, triathletes, mabhasikoro, vanoshambira, vanomhanya uye vane hutano hwevanhu vakuru. Izvi zvinotevera kubva pane zvidzidzo uye zvakapfupiswa pasi apa:
- Beetroot juice supplementation inoratidzika kuti iwedzere kugadzira aerobic mukudzivirirwa kwevatambi vechikadzi nevakadzi vakadzidziswa. Ikoji yeokisijeni inoshandiswa pamhando dzakasiyana-siyana yakashandurwa zvakanyanya mushure mekushandiswa kweheetti juice.
- VaKayakers vanowedzera pamwe neetet juice vasati vambokwikwidza vakaratidza kuvandudza oksijeni kukwanisa kuenzaniswa neboka re placebo.
- Vakarovedzwa vanoshambira vakaratidza huwandu hwekudzidzira muviri nekuvandudza kutsungirira mushure mekushandiswa kwebhetti juice.
- Vashandi vemakwikwi vanoita zvekukwikwidza avo vakawedzera neji ye-beetroot vakavandudza kushanda kwavo ne 0.8 muzana muongororo yemamaira makumi mashanu. Kubudirira kunokosha kwakaonekwa mukati memakiromita gumi ekupedzisira. Zvose zvinoita oksijeni uye nguva yokuneta zvakavandudzika zvikuru mushure mekushandiswa kweheetti juice.
- Vatambi vose vakakwanisa kuchengetedza kushanda nesimba kubva pa60 kusvika ku80 muzana nguva yakawanda panguva yekurovedza pamwe ne beet juice supplementation.
- Vatambi vakarovedzwa vakamhanyisa 5 muzana nokukurumidza mune chikamu chinotevera chemakiromita mashanu-mamita ekuwedzera pamwe neji yeetroet 90 maminiti vasati vaitika.
- Vatambi vanoita sevanobatsira zvikuru kubva ku beet juice supplementation 150 maminiti vasati vaitika.
- Kutsvakurudza kunoratidza kubatanidza ne-beetroot juice kwemazuva masere mushure mekushanda kwakasimba kana zviitiko zvemitambo kuitira zvakanakisisa ergogenic inobatsira.
- Kuita vanhu vakuru vane utano hwakakwana kuwedzera neyetet juice kwemazuva gumi nemashanu vakaratidza kuwedzera kwesimba uye oksijeni panguva yekudzidzira.
- Beetroot juice supplementation inoratidzwa kukurudzira mitochondrial biogenesis. Kuita muviri kunokonzera kushungurudzika kwema cell uye mitochondrial biogenesis inzira iyo muviri wedu unowedzera simba mumasero edu.
- Icho chinonzi beetroot juice supplementation chinogona kuwedzera muscle contraction mabasa.
- Beet juice inoratidzirwa kuti ivandudze chirwere chemwoyo chinotaridzika mumatambi anoita munzvimbo dzakakwirira. Zvibereko zvakanakisisa zvakaparidzwa apo juzi yebeet yakabhadharwa mazuva matanhatu zvisati zvaitika zviitiko zvavo.
- Nguva yekuveetroot supplementation inoratidzika sechikonzero chekanakisisa mitambo yemigumisiro. Kushandisa jira rebeet rinenge maminitsi 150 isati yashandiswa kushanda zvakasimba inokurudzirwa.
- Caffeine inoratidzika kuti inobatanidza nejiro ye-beetroot uye inozadza ergogenic inobatsira.
- Nhamba yepamusoro ye nitric oxide (NO) yekutengesa ropa inoitika mukati ma2 kusvika ku3 maawa mushure mekushandiswa kwebiyotiroti. Zvose zvinokonzerwa nemigumisiro yakave yakachengetwa mushure memaminitsi 150 ekudya gorosi jisi.
- Mishonga yemakwenzi inorambidza zvinogona kuderedza zvinoitika zve nitrate mazinga mubeet juice uye hazvikurudzirwi.
- Nyaya dzakawanda dzekutsvakurudza dzaive dzichitanga kushandisa 500ml beetroot supplement dose kuitira zvakanakisisa zvigumisiro zvitsva . Iyi inenge 2 makapu emujisi kana 384 gm.
- Nyaya yakanyanya kufanana nayo yakataurwa yaiva beeturia (muto mutsvuku) uye zvigaro zvitsvuku.
Chinoita Sei Kuve Nemuviri Usingabatsiri Mune Mamwe Mamiriro
Tsvakurudzo dzakawanda dzakaratidza bheet juice inobudirira kuvandudza mitambo. Zvizhinji zvekutsvakurudza izvi zvakaitika pane zvakatipoteredza zvakatipoteredza. Ikoko kunoratidzika kunge kune uchapupu hunopesana pamusoro pebheet juice inobatsira avo vatambi vachikwikwidzana panzvimbo dzakakwirira.
Kushanda munzvimbo dzakakwirira nzvimbo zvinowedzera zvido pamuviri, kunyanya kuderedza okisijeni kunopa kushanda kwemisungo. Chinonyanya kukonzera kukanganiswa kweokisijeni kunowanikwa senzira yekuderedza kuderedzwa kwemhepo yakakonzera kunzvimbo yakakwirira.
Iko kuchinja kwekumusoro kunoratidzika kuva nemigumisiro yekuti nitric oxide (NO) muji yebheet inobata sei muviri. Chimwe chekudzidza zvishoma chakaonesa kuwedzera mazinga e nitrate muropa mushure mekuwedzera pamwe nebeet juice, asi haana kuratidza kwete kusimbiswa kushanda kwevatambi vakadzidziswa zvakanaka.
Chimwe chiongorori chekuongorora chiitiko chinotsvakurudzwa pamusoro pevatambi vakaita semakomo motokari uye kutsungirira vanomhanya vachikwikwidza munzvimbo yakakwirira kunoramba kupesana. Zvisinei, zvakarongerwa kuti beet juice supplementation inogona kunge ichibatsira kunyange kana hypoxia iripo. Hypoxia inoreva mamiriro apo nzvimbo yomuviri inorega oksijeni pamatomu, zvichibatanidza masiyamusi.
Maererano naJessica Crandall, RD, CDE, Mutauriri weNational for Academy of Nutrition uye Dietetics, gorosi yegorosi inogona kushanda kune vazhinji vevatambi, asi haibatsiri vatambi vari kumusoro. Pane chechidiki chemuwandu wevanhu vasinganzwisisi kubatsirwa kubva ku beet juice supplementation training pakakwirira. Chikonzero chekutora icho ndechekusimudzira mitambo yevashandi asi zvingave zvisina kudaro kune vatambi vose. Pakupedzisira, kusarudza kushandisa beet juice ndezvokuda kwevamwe nezvimwe zvinobatsira zvinoreva Crandall.
Zvimwe Hutano Nharo
Kushandisa beet kana beet juice kunogona kukurudzira mutambo wako wekugadzira asiwo kune chikafu chakakurumbira kune huwandu hwehutano hwehutano. Kutora beetroot juice yakaratidza kubatsira kubatsira nezvinotevera:
Inoderedza kuwedzera kwehutano:
Maererano nezvidzidzo zvisingagumi zvehuwandu hwehutachiona, beetroot juice yakakwirira mu nitrate. Apo iwe unodya beet kana kunwa beet juice, nitrate inoshandurwa kuva nitric oxide. Nitric oxide isvasodilator uye mabasa nekuzorodza nekuderedza mishonga yako yeropa kuwedzerwa ropa. Izvi zvinokanganisa zvakananga kuoma mukati memidziyo yeropa. Kutsvakurudza kunoratidzika kuderera kukuru kweropa ropa maawa matatu mushure mekunwa 500ml yebeetroot juice. Izvi zvitsva zvinoratidza kuti nitrate yezvokudya inowanikwa mumabheti seyakasikwa nenzira yakaderera yekugadzirisa dambudziko rehutachiona uye kuderedza dambudziko rehutano hwemwoyo.
Anopesana nekenza nzvimbo:
Nyuchi dzinokonzera antioxidants kana phytonutrients dzinogona kubatsira kuderedza ngozi yekenza. Inoratidzika sehomwe yebruti yakasvibiswa ine mimwe makemikari ehondo-kurwisana semamwe mishonga inopesana nekenza mishonga. Betanin, iyo dhayi yezvokudya yakabva kubheet inoratidzirwa kuva yehupenyu inoshanda. Tsvakurudzo yakawana betanin inobatsira kuderedza ukuru hwemazamu nekenza yekenza yeprotate. Izvi zvakawanikwa zvakakurudzira kuongorora kwakanyanya kuti kusimbise mikana yekugadzirisa inokonzerwa neyetroot extract.
Detoxification:
Bheetsi inowanikwa pfuma yakawanda ye antioxidants iyo inobatsira kuchenesa muviri wehupfu. Izvo zvine betaine uye pectin inokosha pakuchenesa chiropa kuitira kuti chepfu dzisadzokodzwe nemuviri. Kunwa jet beet panzvimbo yekubika zvipembenene zvakagadzirwa zvinonzi zviri nani kuchengetedza betaine mazinga. Marefu ekutengesa maitiro anoita kuti chiropa chibvise chepfu. Kuita kuti utachiona huve mumuviri wako hubatsire kuderedza kuvhunika , kunokurudzira kuporesa, uye kunoratidzwa kuderedza dambudziko rezvirwere zvisingaperi uye zvirwere.
Anti-inflammatory properties:
Beet uye juice yebeetetsi inotengeswa zvakanyanya. Betalains ma phytonutrients anoratidzwa kubatsira kubatsira kuderedza kuputika mumuviri. Zvinoshanda nekuderedza basa revamwe enzymes inogona kuita kuti kuvhara. Zvidzidzo zvinoratidza kuderera kwekutsvaira kubva ku-beetroot juice kunogona kubatsira kuderedza ngozi yedu yepfungwa uye Type-2 chirwere cheshuga.
Zvokudya Zvakakwirira muNitrate
Beet inzvimbo inoshamisa ye concentrate nitrate uye zvimwe zvinovaka muviri zvinoratidzwa kuti uvandudze utano hwako uye utano. Maererano nekutsvakurudza, inenge 80 muzana yezvokudya zve nitrate inouya kubva mumiriwo yakaita se-beetroot. Maererano neAmerican Journal of Clinical Nutrition , chati chinotevera chichabatsira mukusarudza miriwo maererano nehuwandu hwavo hwe nitrate:
| Nitrate content (mg / 100g fresh weight) | Miti Yezvirimwa |
|---|---|
| Akadzika kwazvo, <20 | Artichoke, asparagus, mbanje, mazai, eggplant, garlic, onion, mhete yebhinzi, mushroom, pea, pepper, mbatatari, squashi yezhizha, mbatata, tomato, vhuta |
| Low, 20 kusvika <50 | Broccoli, karoti, cauliflower, cucumber, pumpkin, chicory |
| Pakati, 50 kusvika <100 | Kabichi, dill, turnip, savoy kabichi |
| Pamusoro, 100 kusvika <250 | Celeriac, Chinese cabbage, endive, fennel, kohlrabi, leek, parsley |
| Yakakwirira kwazvo,> 250 | Celery, cress, chervil, lettuce, red beetroot, sipinashi, rocket (rucola) |
Shoko Rinobva Fit
Iyo nitrate inowanikwa mumabhesi uye zvimwe zvokudya zvinogona kugadziriswa mu nitric oxide (NO) inoratidzwa kuti iwedzere mitambo yehutano uye inovandudza utano hwemwoyo. Simba reuchapupu rinoratidza nitrate-rich plant yezvokudya uye kunyanya bheet kuti ipe hutano hunokosha. Beet inogona kupedzwa nekubika miti yemvura, kunwa jisi kana kunyange nemvura yakasviba yakawedzera. Kunakidzwa girazi reji yeetroetti mushure mekuita kwekushanda kwako kunotevera kungoita kuti uwedzere kukura kwaunoda.
> Sources:
> Arnold JT et al., Jet Beetroot haina kuwedzera kukwirira kwekushanda mumitambo yakadzidziswa zvakanaka, Journal of Applied Physiology, Nutrition, uye Metabolism , 2015
> Jonvik KL et al., Habitory Dietary Nitrate Intake muHurumende Yakadzidziswa Vanomhanya, International Journal Yezvokudya Zvokudya uye Kuedza Kuita Metabolism, 2016.
> Lee J. Wylie et al., Jirasi yeBheetroot uye maitiro ezvokudya: pharmacodynamic uye maitiro-response relationships, Journal of Applied Physiology, 2013.
> Marco Pinna et al., Migumisiro yeBetroot Juice Supplementation pamusoro peAerobic Response panguva yekushambadzira, Nutrients, 2014.
> Raúl Domínguez et al., Migumisiro yeBeetroot Juice Supplementation paCardiorespiratory Endurance muVatambi. Kugadziriswa Kwakarongeka, Nutrients, 2017.