Kungani Abasubathi Bokukhuthazela Bonke Bafunga Nge-Beet Juice

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Abasubathi kuma-Olimpiki aseLondon bayiphuza ukuze basebenze kahle kakhulu, umgijimi waseMelika uRyan Hall ubeka ingilazi ukuze athuthukise isikhathi sakhe sokugijima, ngisho neqembu lebhola le-Auburn lifunga ngezinto ezibomvu njengesihluthulelo sangaphambi komdlalo. Sikhuluma ngejusi ye-beetroot, futhi isayensi iyakusekela, futhi: Ucwaningo lwangaphambilini lubonise ukuthi ijusi ingasiza ukunqamula imizuzu yesikhathi sakho sokugijima, ithuthukise ukubekezelela kwakho ngokumelene nokuzivocavoca okuphezulu futhi ithuthukise ukugeleza kwegazi nomoya-mpilo emisipha yabo. Kodwa-ke, ucwaningo olusha oluvela ePennsylvania State University luyaphikisana nalokhu okutholakele, kubika ukuthi ujusi webhitrudi empeleni awukhuphuli ukugeleza kwegazi, okufaka umbuzo ...

Ingabe Ijusi Le-Beet Ngempela Abasubathi Bamandla Akholelwayo?

"Ngisebenzisa ijusi yebhitrudi lapho ngizivocavoca futhi nginamakhasimende agijimayo afunga ngawo. Babona ukuthi kusebenza kahle ekuthuthukiseni ukusebenza kwabo," kusho isazi sokudla kwezemidlalo esidumile uBarbara Lewin, RD, umsunguli weSports-nutritionist.com osebenza ne-elite nama-Olympic. abasubathi. (Yini enye edliwa abasubathi abangochwepheshe? Lawa Maresiphi ama-Olympic angu-5 Wokugqugquzela Ukujima Kwakho.)

Umqondo yilokhu: Ijusi le-beetroot ligcwele ama-nitrate, umzimba wakho owaguqula ube yi-nitric oxide, i-molecule ekhulisa ukujula komthambo wegazi, ikhuphule amandla okugeleza kwegazi lakho futhi yehlise inani lomoya-mpilo odingwa yimisipha yakho. "Uyakwazi ukusebenzisa i-oxygen ngokuphumelelayo, ngakho-ke umqondo wokuthi abagijimi banamandla amaningi, bayakwazi ukugijima ngokushesha, futhi bayakwazi ukunyakaza ngokuphumelelayo," kuchaza uLewin.

Kepha ocwaningweni olusha lwePenn State, ababambiqhaza abaphuze ujusi webhitrudi base benza izivivinyo zengalo hhayi babone ukwanda kokugeleza kwegazi emisipha yabo noma ukwanda kwemithambo yabo. Lesi yisifundo sokuqala ukukala ngqo umphumela we-nitrate yokudla ekugelezeni kwegazi emisipheni esebenzayo, kepha ukuze kwenziwe izilinganiso ezinembe kakhulu, abacwaningi babheka kuphela izimo ezithile: Ucwaningo lwenziwa kwabesilisa abasebasha, futhi kuphela kubandakanye uhla oluncane lokuzivocavoca ingalo.

"Uma umncane, umsebenzi wakho we-vascular unempilo. Njengoba ukhula, imithambo yakho yegazi ayiphenduleki noma inempilo, ngakho-ke umphumela ku-20-ubudala awufani no-30- noma 40- enonyaka,” kuchaza uLewin.

Futhi ukuvivinya umzimba okulinganiselwe kocwaningo akukona lokho abantu abaphakamisa ijusi yezimpande: "Akufani nokuthi babheke abagibeli bamabhayisikili noma abagijimi," u-Lewin uyanezela. Eqinisweni, ababhali bezocwaningo baphikisana nalokhu ngokwabo: Kungenzeka ukuthi noma yikuphi ukuthuthukiswa kokugeleza kwegazi kusuka ku-nitrate yokudla kungabonakala kuphela ekuphakameni okuphezulu noma izimo zokukhathala-izimo ngaphakathi kwemisipha ezithanda ukuguqulwa kwe-nitrite ibe yi-nitric oxide, kusho isifundo sokuhola umbhali uDavid Proctor, uprofesa we-kinesiology kanye ne-physiology ePenn State.

Futhi ucwaningo luye lwathola ezinye izinzuzo: ababambiqhaza abaphuza iJusi banciphise "i-pulse wave velocity," okukhombisa izindonga zomthambo "ukuqina." Lokhu kungasiza ekunciphiseni umthwalo odingekayo wenhliziyo wokumpompa igazi, okuzuzisa kakhulu izinhliziyo ezinenkinga enkulu njengalezo zabantu abanesifo senhliziyo, kusho uProkta.

Ingabe Kuyafaneleka?

Uma ngabe lolu cwaningo aluluphikisi ngempela ucwaningo lwangaphambilini, ngabe kufanele ulondoloze ujusi webhitrudi ngaphambi komjaho wakho olandelayo? (Ngohlobo oluhlukile lokunyusa, zama Amathiphu Okugijima Ahamba Phambili Esikhathini Sonke.)

"Ngicabanga ukuthi kunokungaguquguquki uma kukhulunywa ngezinzuzo zejusi kabhitroti, futhi ngiyawubona umehluko kubadlali bami abawuphuzayo," kusho uLewin. "Kodwa-ke, ngeke kube nenzuzo kubadlali abangama-amateur."

Ijusi le-beetroot lingasithuthukisa isikhathi sakho: Abagijimi abalayishe izinto ezibomvu ngaphambi kokuthi u-5K ashehe amaphesenti ayi-1.5 esikhathi sabo, ocwaningweni Ijenali yaseYurophu yePhysiology Esetshenzisiwe. Abagibeli bamabhayisikili abaphuza izinkomishi ezingaphezu kwezimbili zejusi le-beetroot ngaphambi kwesivivinyo sesikhathi babecishe babe ngamaphesenti ama-3 ngokushesha futhi bakhiqiza amandla amaningi ngesifo sohlangothi ngalunye kunalapho begibela, ngokusho kochungechunge lwezifundo zase-UK.

Ngenkathi ukusika noma yisiphi isikhathi ku-PR yakho kuhle, bazigcinele imizuzwana engaba ngu-20 kuye kwengu-30. Nakuba lokho kungenandaba kubasubathi abayizimfundamakhwela, “umehluko ngemizuzwana ungasho umehluko phakathi kwendondo yesiliva noma yegolide yomdlali we-Olympian,” kwengeza u-Lewin. (Bheka lezi zikhathi zezemidlalo ezingu-20 ezivelele ezihlanganisa abasubathi besifazane.)

Futhi-ke kukhona ukwehluka kwama-beet uqobo: Ungaba nama-beet asuka emapulazini amahlanu ahlukene futhi wonke azoba namaphrofayili wezakhi ezahlukahlukene, okusho ukuthi ama-beet owakhayo angahle asebenze kangcono noma angaphansi kakhulu kunama-beet umngani wakho anawo . Futhi ijusi elisha le-beet nejusi le-beet elisemabhodleleni ngokusobala lizoba namazinga ahlukene ezakhi zomzimba, futhi.

Ngakho-ke kufanele weqe? Akunjalo: Ngisho noma ungeyena i-Olympian, akukho monakalo wokufaka ijusi yebhitrudi ekudleni kwakho. "Izinzuzo azinkulu kangako kubasubathi abayizimfundamakhwela, kodwa imisoco ngeke ilimaze, ikakhulukazi njengoba ama-beet anezindawo eziningi zokulwa nokuvuvukala," kusho u-Lewin. Futhi hhayi abagijimi kuphela: Ukugeleza kwakho komoya-mpilo okuthuthukisiwe kusho ukuthi ukusebenzisa kwakho amandla okuqina okuphezulu kungazuzisa kanye nokugijima kwakho (njengalezi zi-10 ze-Fat-Blasting Tabata Workouts).

Kuzosiza Kangakanani

Amaleveli e-nitrate ayazuza kudosi yokulayisha, ngakho-ke qala ukwakha amaleveli akho ezinsukwini ezimbalwa ngaphandle komcimbi omkhulu wokufaneleka. "Abadlali bami abaningi bathatha ama-ounces ayisithupha kuya kwayisishiyagalombili ezinsukwini ezintathu kuya kwezine ngaphambi komcimbi," kusho uLewin, enezela ukuthi ungakuxuba nejusi le-apula ukuze wenze kangcono ukunambitheka.

Kepha uma ubheka ngempela ukufaka imali enkulu ekusebenzeni kwakho, kufanele ugxile kakhulu ekudleni kwakho konke, kusho uLewin. "Sivame ukubheka ukulungiswa okulula, futhi kunezinye izinto eziningi ezizosiza kakhulu abasubathi be-amateur kunejusi nje webhitrudi," uyanezela. Ukuqinisekisa ukuthi uthola imisoco eyanele nokudla ngendlela efanele yizinyathelo zokuqala. (Zama lawa maJuice ayi-10 kanye namaSmoothies esiwathandayo.) Bese, phezu kohlelo oluhle ngempela lokudla okunomsoco, ungase ukwazi ukubona izinzuzo ezivela kujusi webhitrudi. Ijusi yebhitrudi ingase ikwenze usheshe, kodwa ungasheshi ngokwanele ukudlula izinyathelo eziyisisekelo.

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