Buza ugqirha wokutya: I-Antioxidants yasemva kokuSebenza

Umxholo

• Uphengululo lwe

Q: Ngaba kuyinyani ukuba kubalulekile ukusebenzisa i-antioxidants emva kokuzilolonga ukunciphisa ukudumba?

A: Hayi, njengokuchasana nokuba kunjalo, i-post-Workout antioxidants inokuba yingozi kwinkqubela phambili yakho yokomelela komzimba.

Nangona ukuzivocavoca kudala ii-radicals zasimahla kunye noxinzelelo lwe-oxidative-ke ucinga ukuba ukuthatha ii-antioxidants ukucima ezo radicals zasimahla zenziwe ngexesha leklasi yakho yokujikeleza kunganceda ukubuyisela inkqubo yakho esiqhelweni-oku akunjalo. Okuchaseneyo kuyinyani ngokwenene: emva kokuzilolonga ezongezelelweyo i-antioxidants ayiwenzi naluphi na uncedo emzimbeni wakho.

Ngokuqinisekileyo uyayixabisa inyani yokuba umzimba wakho uyaziphilisa kwaye usebenza kakuhle kakhulu ukujongana neetyhefu kunye noxinzelelo, uzakha ngokwakho kwaye ubuye womelele kunakuqala. Esi sisiseko esipheleleyo soqeqesho lobunzima, kwaye amajoni akho omzimba asebenza ngekhowudi efanayo. I-post-workout antioxidants yaphula loo khowudi yokuziphilisa kunye nokuphazamisa iindlela eziyimfuneko zendalo ezenzelwe ukujongana noxinzelelo olususelwa kwimithambo. Oku kunokuthintela inkqubela phambili yakho ngeendlela ezimbini:

1. Ukukhula kwezihlunu: Ukuveliswa kwee-radicals zamahhala ngexesha lokuzilolonga kuyadingeka ukuze kukhuthazwe ukukhula kwemisipha. Iindlela ezichanekileyo apho ii-radicals zasimahla zinceda ukutshintsha iswitshi yokwakha izihlunu aziwa, kodwa kubonakala ngathi ii-radicals zasimahla zisebenza njengeempawu ze-anabolic kwiiseli zemisipha yakho, zibonakalisa ukuba zibuye zibuye zikhulu kwaye zomelele kunangaphambili. Ngokucima kwangethuba ezi radicals zasimahla ngokusebenzisa izongezo ze-antioxidant, awuzukufumana okuninzi kwiiseshoni zakho zoqeqesho lobunzima.

2. Ubuntununtunu be-insulin: Esinye sezibonelelo ezininzi zomthambo kukuba kuphucula okwethutyana amandla emisipha yethu yokuphendula kwihomoni ye-insulin kwaye sithathe iswekile (okt ubuntununtunu be-insulin), kodwa ii-antioxidants ezongezelelekileyo ziphazamisa esi siphumo singcwele. Kwiphepha lezenzululwazi elinesihloko esithi "Antioxidants Thintela iMpilo-Ukukhuthaza iMisebenzi yoMzimba kuBantu" (isihloko esibi kakhulu!), Ababhali banikela ingxelo ngophononongo abalwenzileyo bejonga iimpembelelo zevithamin C kunye no-E, ezongezo ezimbini ezixhaphake kakhulu zokulwa ne-antioxidant, kwi-insulin uvakalelo.

Abaphandi baqukumbela ngelithi, "Ngokusekelwe kubungqina obuvela kwisifundo esikhoyo, apha siphakamisa indima ebalulekileyo yokwenziwa kwe-ROS (i-oxygen esebenzayo) ukwakheka kwe-insulin ebantwini." Ukusetyenziswa kwe-vitamin C kunye ne-E yokuncedisa ukuthintela ukwenziwa okuyimfuneko kwee-radicals zamahhala (aka ROS), kwaye ngenxa yoko ukuphazamisa ukunyanzeliswa kwe-insulin ngokuqhelekileyo kunamava emva kokuzivocavoca.

Ekugqibeleni, akufuneki ukuba uncedise ngee-megadoses ze-antioxidants ngaphandle kwenjongo ethile ukuba wenza iintlobo zeziqhamo kunye nemifuno ilitye lembombo lokutya kwakho. Oku kutya kulandelayo kupakishwe ngama-antioxidants. Ukutya rhoqo kususa isidingo sokongezwa kwe-antioxidant supplements:

• ikhaphetshu
• ibrokholi
• iiblueberries
• iminqwazi
• iimbewu zeflax
• ii-apile (ngakumbi ulusu)
• iti eluhlaza
• kofu
• itswele
• iwayini ebomvu (wonke umntu ayithandayo)

Ukuba usempilweni kwaye uzilolonga rhoqo, gxila ekutyeni oku kutya iveki yonke kwaye mhlawumbi ude unciphise ngokuthe ngqo emva kokuzilolonga ukuze wandise izibonelelo zomthambo wakho ngelixa ufumana zonke ii-antioxidants ezifunwa ngumzimba wakho ukuba zisebenze ngokusemandleni akho. .

Uphengululo lwe