Mharidzo yekudya uye yemuviri waunoda kunwa, maramba akave akazivikanwa sepfuma yakawanda ye antioxidants. Izvi zvinopesana nemishonga inoratidzirwa inoratidzirwa kupa hutano hunobatsira, ndicho chikonzero vazhinji vari kunyanya kunwa pomegranate juice nguva dzose. Zvimwe tsvakurudzo zvakaratidza zvimwe zvikwereti zvevanhu vakuru vanoita basa nevatambi kuburikidza nehutano hwakanaka hwemitambo.
Kuti uzonzwisisa kuti pomegranate juice inogona kuvandudza kushanda uye musimba wedu, isu tichatsvhura ruzivo rwechibereko chechibereko chebasa kune mamwe mhinduro.
Pomegranate Facts
Pomegranate ( Punica granatum ) chibereko chine michero ine mishonga yakawanda. Muchero wacho wakarimwa kwezviuru zvemakore. Yakare China, India, uye nharaunda dzakapoteredza Mediterranean dzakapa pomegranate basa rakakurumbira rokufananidzira munhau. Inoratidzika kare kare kare yakanzwisisa simba remapomegranate. Chikamu chimwe nechimwe chezvibereko izvi zvakasiyana-siyana kubva pamidzi kusvika kumbeu ine mishonga inokosha uye antioxidants.
Iyi inotevera urongwa hweva antioxidants uye phytonutrients (mashizha anoshandiswa anowanika mumiti) zvakananga kune chimwe chikamu chegrometi:
- Juice : quercetin, anthocyanins, vitamini C, ellagic acid, gallic acid, makatekini
- Mbeu : conjugated linolenic acid (CLA), linolenic acid, oleic acid, punicic acid
- Peel uye mbira : quercetin, gallagic acid, kaempferol, punicalagin
- Mitsara uye bark : gallic acid, punicotannic acid, mannite, pelletierine, n-methylisopelletierine
- Flower : oleanolic acid, ursolic acid, anthocyanins
Izvo zvikamu zvekunze zvepomegranate zvinopedzwa sezvikamu zvese, asi mbeu dzomukati uye jisi ndizvo zvatinodya uye kunwa.
Imukati mbeu uye juisi yemapomegranate ndiyo yave iri yekutsvaga kwekutsvakurudza kwakawanda, kwakaratidzwa kuti ipe hutano hwakakosha uye mitambo.
Iyo antioxidants inowanikwa mubome yemarome inoshanda nenzira dzakasiyana-siyana yekuvandudza mararamiro edu uye mitambo. Nezvekushanda kwedu uye pomegranate juice, tinofanira kutanga tanzwisisa kushandiswa-kunokonzerwa kunetseka pamuviri uye kuti antioxidants inogona kubatsira sei.
Chii Chinoitika Kumisungo Yedu Panguva Yokudzidza?
Kudzidzira muviri kwakakosha pakuvandudzwa kwehutano asi hunoisa kudzvinyirira pamuviri wedu. Mishonga yedu yemasero, masero, uye nheyo yepamusoro yenheyo (CNS) inosangana nezviyero zvakasiyana zvekushungurudzika zvichienderana nekushanda kwekudzidzira. Kudzidzira-kunokonzerwa mupfungwa kana kushaya hutano kunokanganisa uye kazhinji nguva isinganzwisisiki pakuita zvekushandisa.
Kunyanya kushungurudzika kunoreva kuti kune kusaenzana kana kukanganisa kwechimiro chemuviri wehupenyu mukuita zvinoitwa mumuviri. Kazhinji kuchinja kwemuviri kunogona kusanganisira kusunungurwa kwemakemikari anopisa, kuwedzerwa lactic acid mazinga, kusagadzirisa muviri, uye kupera simba. Vanhu vakuru vanoshingaira nevatambi vanoda kutokwanisa kudzidzisa nekuneta zvishoma uye kusagadzikana uye vari kushandisa zvigaro zvepomegranate jisi kunatsiridza basa ravo.
Pomegranate Juice Inobatsira Sei?
Pomegranate juice ine simba rinokuvadza rinoratidzirwa kuti rivandudze hutano hwedu uye rinokurudzira mitambo.
Iyo yakawanda ye polyphenols, quercetin, uye nitrate inowanika mumapomegranate inoratidzirwa kunyatsovandudza maitiro ekushanda uye masimba musimba.
Polyphenols ndi phytochemicals ne antioxidant inowanikwa mumiti yekudya. Polyphenols anozivikanwawo se phenolics uye anopa michero yakafanana nekomegranate mavara avo. Phenolics inopa mararamiro akawanda ehutano kunosanganisira kuderedza kuputika uye kudzivirirwa kwepfungwa dzedu dzemwoyo. Gallic acid ndiyo imwe yemapolpheno mujometi yemapomegranate inoratidzirwa kuvandudza mishonga kugona uye simba.
Quercetin inonzi bioflavonoid inowanzoitika mumhando dzakasiyana-siyana dzezvokudya zvinomera.
Bioflavonoids kana flavonoids inomirira boka guru remasikironidhi rinoratidzwa kuderedza kuvhunika, kubvisa tsvina, uye kuderedza kuora kwemasero mumuviri. Pomegranate juice inowanikwa pfuma yakawanda ye quercetin inoratidzirwa kubatsira nemasumbu kugadzirisa nekuvandudzwa kwekuita basa.
Mapomegranati anoratidzirwa kuva akapfuma mu nitrates ayo, maererano nekutsvakurudza, anovandudza mitambo. Nitrates maikemikari zvinowanzoitika mune zvakasiyana-siyana zvekudya kwezvirimwa, uye kutendeukira kune nitric oxide mumuviri wedu kana wapedza. Nitric oxide inoshanda nekuderedza mitsipa yedu yeropa kuti iwedzere okisijeni kutakura kumashandiro ekushanda. Izvi zvinoratidzwa kuwedzera cardiorespiratory performance nekuvandudza muscle basa.
Tsvakurudzo
Chidzidzo chaitungamirirwa pamusoro pezviremera zvakakura kuti zviongorore migumisiro yemapomegranate juice pamusana mutsva. IOlympic weightlifting inonyanyisa basa rinowanzochengetwa nemazuva mashoma ekushaya simba uye kuora. Urwu ruzivo rwekudzidzira zvakakwana runoratidzwa kuti kuderedze simba, kuwedzera musikana kunokanganisa, kushungurudzika kwehutano, nekuputika. Kudzidzira-kunokonzerwa mupfungwa uye kusagadzikana kunotevera kunokonzera kuti vazhinji vedu tisiye mapurogiramu edu ekudzidzisa.
Vazvipiri zvekutsvaga kutsvaga vaisanganisira majaya mapfumbamwe vakange vari vakuru vakuru. Varume vacho vaitarisirwa kuva nemakore matatu ekudzidzira ruzivo uye kubatanidzwa muightlifting kanenge kashanu pavhiki pamaminitsi 90-120 pamusangano. Vakanga vane utano hwakanaka, vasingakuvadzi-vakasununguka, uye vasingatori antioxidants kana anti-inflammatory drugs munguva kana mwedzi mumwe chete nguva isati yasvika.
Pambamende yemvura inowedzera, zviyero zvepakutanga zvakanyorwa kune imwe-rep maximum lift pamusangano weOlymicic (kubvisa, tsvina uye kumira, uye squat). Ropa sampuli, ropa, uye moyo wepamusoro zvakanyorerwa mushure mekunge mushure mekudzidza. Vadzidzi vacho vakaedzwa kare ne placebo uye vakatevedzwa nekudzidzisa kwakasiyana vachishandisa pomegranate juice supplementation.
Vadzidzi vacho vakatanga kunwa 750ml (3 × 250ml / zuva) yemapomegranate juice mazuva maviri zvisati zvaitika uye vakaramba vachifamba nguva yose yekutsvakurudza. Pomegranate juice supplementation yakaratidzwa kuti inatsiridze zvakanyanya mararamiro ekuenzanisa kana akaenzaniswa ne placebo. Zviremera zvakakwanisa kuwedzerwa nguva yekushanda uye chiyero chekurema kuchikwira. Mhinduro dzakaratidzawo vatori vechiitiko vakave nekuderera kusuruvara kwemaviri uye kukurumidza kugadzirisa. Izvo zvakakosha kuvandudzwa kwekuderera kunonoka kunonoka kwemasisita kuora kwaive mu quadriceps vs biceps.
Chidzidzo chacho chakaratidzawo kuti yakashandurwa systolic yeropa mukati rose uye shure kwekudzidziswa. Systolic blood pressure ndiyo inonyanya kukosha uye inokera kuoma mumidziyo yeropa apo mwoyo wako uchirova. Pomegranate juice supplementation inoratidzika kunge yakave nemigumisiro yakanaka pamadhora emwoyo uye kudonhedzwa kweglucose zvakare.
Zvimwe zviitiko zvakaonekwa ropa serum biomarkers nekuda kwemisungo yakakonzerwa nemabasa. Ropa samples pashure pemapomegranate supplementation akaratidza kuti creatine kinase (CK) uye lactate dehydrogenase (LDH) yakaderedzwa. CK uye LDH masero enzymes akabudiswa panguva yekurovedza muviri uye yakakwirira se serum muropa redu zviratidzo zvekukuvara kwemasisita. Kunwa pomegranate juice kunoratidzika kuti inonyanya kuderedza tsika idzi.
Mhedziso kune chidzidzo inoratidza kuti kunwa pomegranate juice panguva yekudzidziswa kwekurema uye maawa makumi mana anotevera zvinokurudzira muviri wose musimba simba. Vanotsvakurudza zvakare vakataura kuti kupisa 750ml zuva rega roga kunogona kuva mukana wakawanda wekuita chiitiko chikuru chinopesana nekuputika. Kakawanda, kubudirira kwemitambo, kusanganisira simba remusimba, kwakabva pamarometi juice supplementation. Zvisinei, nekuda kwekukura kwemuenzaniso muduku, zvinokurudzirwa kuti zvimwe zvidzidzo zvinowanzoitwa zvakanyanya kuburikidza nevatambi vemitambo yakasiyana.
Zvimwe Zvidzidzo Zvakawanikwa
Chidzidzo chaitungamirirwa pamusoro pekusava nekusimbisa-vasina kurovedzwa-asi vakomana vechidiki. Chinangwa chekutsvakurudza chaiva chekuongorora dheti yemapomegranate juice nemigumisiro yadzo pamagetsi ekugadzirisa simba mushure mekushanda kwemaitiro. Kupindira muviri kunowanziwo sekudzidzisa kusina kunaka apo iwe unoderedza uremu zvishoma nezvishoma kurwisa / kukuvadza. Izvi zvinobvumira kuti mutsara uwedzere kudarika maitiro akadai ekukundikana.
Varume vacho vakakamurwa mumapoka uye vakanwa pomegranate juice kamwe chete zuva nezuva (650mg gallic acid), kaviri zuva nezuva (1300mg gallic acid) kana placebo. Zvose zvakaderera uye zvepamusoro mazamu emapomegranate juice zvakaguma nekuwedzerwa kunatsiridza simba remaviri zvichifananidzwa ne placebo. Misi yekudzosa nguva yakaderedzwa zvikuru kune avo vanonwa doro repomegranate juice. Maererano nemigumisiro, zvinoratidzika sekunwa doro rinorema remapomegranate juice zvingave zvisina kukwana kuti kubudirire kushandiswa kwemaviri mushure mekubatsirwa.
Imwe tsvakurudzo yakaitwa kuburikidza uchishandisa chigamba chemapomegranate pa19 vechidiki, varume nevakadzi vakashinga zvikuru. Chidzidzo chacho chakaongorora kana chidimbu chepomegranate ye nitrate-yakawanda yaizovandudza mudziyo kuwedzera, kubuda kweropa, nekuita basa. Vaparidzi vakapiwa 1000mg yematomegranate kubva, 1000mg yemapomegranate ekuwedzera, kana placebo makumi matatu nemaminitsi vasati vashanda. Mumwe nomumwe aizvipira akapedza miedzo mitatu yakasiyana-siyana yekutapira. Mhinduro yakaratidza kuti chigamba chemapomegranate chakatorwa mushure mekudzidzira kuwedzerwa ropa mumudziyo wepamusoro, zvichibvumira kuti ropa rakanaka riyerere uye kuendesa okisijeni kumashandi ekushanda. Yakaratidzawo kuti yakanonoka kuneta uye yakagadzirisa mitambo yevanhu vanonyanya kushingaira.
Zvimwe Hutano Nharo
Pomegranate michero uye jisi zvinoratidzirwa kuvandudza mitambo, asi simba rayo rinopisa antioxidant rinopawo humwe hutano hwakawanda hunobatsira:
- Kurwisana nekenza : Ongororo inoratidzira antioxidants inowanikwa mumapomegranate inobudirira inodzivisa kenza yemaitiro kukura uye yakaderedza kufambira mberi kwekenza yemazamu nekenza yeprotate.
- Moyo wehutano : Zvidzidzo zvinoratidza kuti antioxidants inowanikwa mumapomegranate juice inopa hutachiona hwehupenyu. Kunwa nguva dzose kunonzi kuderedza kuitika kweAristrosclerosis (kuoma kwemariti), kunatsiridza kushanda kweropa, uye kuderedza cholesterol.
- Hormone replacement therapy (HRT) mamwe maitiro : pomegranate inopfuma ye polyphenols kana phenolics, phytoestrogen inoratidzika kuva imwe nzira yakachengeteka yeHodmone replacement therapy (HRT), kuderedza dambudziko rekenza yemazamu.
Mamwe maJuisi Kuvandudza Nzira dzeKutambira
Kuziva zvikomborero zvakawanda zvekudya zvirimwa zvakazarura magonhi ekubudirira kwehutano hwakanaka nekusimudzirwa kwevatambi. Zvibereko nemiriwo zvine simba guru re phytochemicals rakashandura kunzwisisa kwedu uye rakapa ruremekedzo rutsva nezve kukosha kwezvokudya pane utano hwedu. Pomegranate juice ndiyo imwe chete yemichero yakawanda pakati pezvokudya zvinoratidzwa kuvandudza utano hwedu uye hutano.
- Beet juice inowanikwa mupfuma we antioxidants uye yakanyanya mu nitrate mazinga. Nitrate inowanzoitika mune zvakasiyana-siyana zvezvokudya zvekudyara uye inotendeuka ku nitric oxide kana ichidyiwa. Nitric oxide inonzi inokurudzira ropa nekuyerera uye mapapu, zvichipa zviri nani kuendesa oxygen kumashandi ekushanda. Vanhu vakuru vanoshingaira nevatambi vanowedzera pamwe neetet juice kuti vakwanise kutambira mitambo .
- Tomato jisi ine mishonga inokosha uye inopfuma ye lycopene. Lycopene is antioxidant ine simba inoratidzwa kuderedza kukuvadza kunokuvadza kwemakemikari mazinga akabudiswa nemuviri panguva yekushanda zvakaoma. Iyi kuchengetedza antioxidant kunobatsira kuderedza hutano hwehutano hunokonzerwa nekurovedza muviri uye chikonzero chikonzero chikuru chevanhu vakuru vanoshanda vari kunwa tomato juice kuti vakwanise kutambira mitambo .
> Sources:
Ammar, Aet al., Pomegranate Supplementation Inokurumidza Kubviswa kweMusana Kukuvadza uye Kusuruvara uye Kuvhiringidza VaMarkers mushure mekudzidzira Session Training Weightlifting, PLoS One , 2016.
> Machin, DR et al., Migumisiro yekusiyanisa Dosages yePomegranate Juice Supplementation mushure meEccentric Exercise, Physiology Journal , 2014.
> Trexler, ET et al., Migumisiro yekategranate kubva kune ropa uye nguva inopera yekupera simba, Journal of Applied Physiology uye Nutritional Metabolism , 2014.
> Sreekumar, S et al., Zvibereko zvePomegranate seMupfumi Wakapfuma weBiologically Active Compounds, BioMed Research International , 2014.