Kutheni iimbaleki zokunyamezela zonke izifungo ngejusi yeBeet

Umxholo

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Iimbaleki kwii-Olimpiki zaseLondon zazisela ngenxa yokusebenza okuphezulu, umgijimi wase-US uRyan Hall wehla iglasi ukuze aphucule ixesha lakhe lokugijima, kwaneqela lebhola lebhola lika-Auburn lifunga ngezinto ezibomvu ze-elixir yangaphambi komdlalo. Sithetha ngejusi ye-beetroot, kwaye inzululwazi iyayixhasa, nayo: Izifundo ezidlulileyo zibonise ukuba ijusi inokunceda ukunciphisa imizuzu ngexesha lakho lokubaleka, ukuphucula ukunyamezelana kwakho nokuzivocavoca okuphezulu kunye nokuphucula ukuhamba kwegazi kunye neoksijini kwimisipha yabo. Nangona kunjalo, uphando olutsha oluvela kwiYunivesithi yasePennsylvania State luyaphikisana nezi ziphumo, ukunika ingxelo yokuba ijusi ye-beet enyanisweni ayonyusi ukuhamba kwegazi, okubuza umbuzo ...

Ngaba iJusi ye-Beet Ngokwenyani iimbaleki ezinamandla ziyakholelwa?

"Ndisebenzisa ijusi ye-beet ekusebenzeni kwam kwaye ndinabaxhasi bezemidlalo abafunga ngayo. Babona ukuba kusebenza kakuhle ekuphuculeni ukusebenza kwabo, "kusho ingcali yezondlo zezemidlalo uBarbara Lewin, RD, umsunguli we-Sports-nutritionist.com osebenza kunye ne-elite kunye ne-Olimpiki. iimbaleki. (Yintoni enye edlalwa ziimbaleki? Ezi zokupheka zi-5 zeOlimpiki zokuFutha uMsebenzi wakho.)

Umbono ngulo: Ijusi yeBeetroot igcwele i-nitrate, ethi umzimba wakho uyiguqulele kwi-nitric oxide, imolekyuli ephucula ukunwenwa kwemithambo yegazi, yandise amandla akho okuhamba kwegazi kunye nokunciphisa inani leoksijini efunwa yimisipha yakho. "Uyakwazi ukusebenzisa i-oksijini ngokufanelekileyo, ngoko ke ingcamango yokuba iimbaleki zinamandla amaninzi, ziyakwazi ukugijima ngokukhawuleza, kwaye zikwazi ukuhamba ngokufanelekileyo," kuchaza uLewin.

Kodwa kufundo olutsha lwePenn State, abathathi-nxaxheba abasele i-beetroot juice emva koko benza imithambo yeengalo zangaphambili hayi babone ukunyuka kwegazi kwiimisipha zabo okanye ukwanda kwemithwalo yabo. Olu luphononongo lokuqala lokulinganisa ngokuthe ngqo isiphumo se-nitrate yokutya ekuhambeni kwegazi kwimisipha esebenzayo, kodwa ukuze kwenziwe imilinganiselo echanekileyo, abaphandi bajonge kuphela iimeko ezithile: Uphononongo lwenziwe emadodeni amancinci, kwaye kuphela ibandakanyeka kuluhlu oluncinci lokuzivocavoca ngengalo.

"Umncinci kuwe, usempilweni umsebenzi wakho we-vascular. Njengokuba uneminyaka yobudala, imithambo yakho yegazi ayinakuphikiswa okanye isempilweni, ngenxa yoko ifuthe kumntwana oneminyaka engama-20 alifani nakwi-30 okanye 40- unyaka ubudala, "ucacisa uLewin.

Kwaye ukuzivocavoca okulinganiselweyo kokuphonononga akusiyo into abantu abathetha ngayo ijusi yeengcambu: "Akufani nokuba bajonge abakhweli beebhayisikile okanye abagijimi," uLewin wongezelela. Ngapha koko, ababhali bophononongo bayayiphikisa le nto ngokwabo: Kungenzeka ukuba naluphi na uphuculo lokuhamba kwegazi kwi-nitrate yokutya luya kubonakala kuphela kuxinzelelo oluphezulu okanye ukudinwa kwemithambo-imeko ngaphakathi kwemisipha ethanda ukuguqulwa kwe-nitrite kwi-nitric oxide, satsho isifundo esikhokelayo. umbhali uDavid Proctor, uprofesa we-kinesiology kunye ne-physiology kwi-Penn State.

Kwaye uphononongo lufumene ezinye izibonelelo: abathathi-nxaxheba bokusela ijusi baye banciphisa "i-pulse wave velocity," umboniso weendonga ze-artery "de-stiffening." Oku kunokuba luncedo ekunciphiseni umthwalo oyimfuneko wentliziyo yokupompa igazi, eliluncedo ngakumbi kwiintliziyo ezinesiphene njengalezo zabantu abanesifo sentliziyo, Proctor wongeza.

Ngaba Ifanelekile?

Ukuba esi sifundo asiluphikisi uphando olwenziweyo, ngaba kufanelekile ukuba ubeke ijusi ye-beet ngaphambi kogqatso lwakho olulandelayo? (Ngohlobo olwahlukileyo lonyuso, zama Ezona Tips zokuQhuba eziBalaseleyo ngalo lonke ixesha.)

"Ndicinga ukuba kukho ukungaguquguquki xa kufikwa kwizibonelelo zejusi ye-beetroot, kwaye ndiyawubona umahluko kubadlali bam abaselayo," utshilo uLewin. "Nangona kunjalo, ayizukunceda njengembaleki."

Ijusi yeBeetroot inokuliphucula ixesha lakho: Iimbaleki ezilayishe izinto ezibomvu ngaphambi kokuba i-5K ichebe i-1.5 yepesenti ngexesha labo, kwisifundo Ijenali yaseYurophu yePhysiology eSetyenzisiweyo. Abahambi ngebhayisikile abasele ngaphezulu kweekomityi ezimbini zejusi ye-beetroot ngaphambi kwetyala ixesha elimalunga neepesenti ezi-3 ngokukhawuleza kwaye bavelisa amandla ngakumbi ngesibetho ngasinye kunasebudeni bokukhwela, ngokoluhlu lwezifundo zase-UK.

Ngelixa ukusika naliphi na ixesha kwi-PR yakho kulungile, bazisindise kuphela malunga nemizuzwana engama-20 ukuya kwengama-30. Nangona oko kungabalulekanga kubadlali beamateur, "umahluko kwimizuzwana ungathetha umahluko phakathi kwendondo yesilivere okanye yegolide yeOlimpiki," wongeza uLewin. (Jonga la mathuba angama-20 eMidlalo ye-Iconic aquka iimbaleki zabasetyhini.)

Kwaye ke kukho ukwahluka kwe beet ngokwazo: Unokuba ne beet kwiifama ezintlanu ezahlukileyo kwaye zonke ziya kuba neeprofayili ezahlukeneyo zezondlo, oko kuthetha ukuba ii-beet ozincotayo zisenokusebenza ngakumbi okanye zingaphantsi kunee-beet umhlobo wakho anazo . Ijusi entsha ye-beet kunye nejusi yebhotile yebhotile ngokuqinisekileyo iya kuba namanqanaba ohlukileyo ezondlo, nawo.

Ngaba ufanele ukutsiba? Akunjalo: Nokuba awuyiyo iOlimpiki, akukho bungozi bokubandakanya ijusi ye-beet kwisidlo sakho. "Iinzuzo azikho zinkulu kubadlali be-amateur, kodwa ngokuqinisekileyo izondlo aziyi kulimaza, ngakumbi kuba i-beet inempahla eninzi ye-antioxidant kunye ne-anti-inflammatory," u-Lewin wongeza. Kwaye ayisiyiyo iimbaleki kuphela: Ukuhamba kwakho kweoksijini okuphuculweyo kuthetha ukuba ukusebenza kwakho kokuqina okuphezulu kunokuxhamla kunye nokubaleka kwakho (njengale 10 New Fat-Blasting Tabata Workouts).

Kuya Kunceda Kangakanani

Amanqanaba e-nitrate axhamla kwidosi yokulayisha, ke qala ngokwakha amanqanaba akho kwiintsuku ezimbalwa ukusuka kumnyhadala wokuqina komzimba. "Uninzi lwabadlali bam bathatha ii-ounces ezintandathu ukuya kwezisibhozo kwiintsuku ezintathu ukuya kwezine ngaphambi komsitho," utshilo u-Lewin, esongeza ukuba ungayixuba nejusi yeapile ukwenza ngcono incasa.

Kodwa ukuba ujonge ukugcwalisa kakhulu ukusebenza kwakho, kuya kufuneka ujonge konke ukutya kwakho, utshilo uLewin. "Sihlala sijonga izilungiso ezilula, kwaye zininzi ezinye izinto eziya kuba luncedo ngakumbi kwiimbaleki ezingabalulekanga kunejusi yebeet," uyongeza. Ukuqinisekisa ukuba ufumana izondlo ezaneleyo kunye nokutya ngokufanelekileyo ngamanyathelo okuqala. (Zama ezi Ijusi ezili-10 kunye neeSmoothies esizithandayo.) Emva koko, ngaphezulu kwenkqubo elungileyo yesondlo, unokukwazi ukubona izibonelelo ezivela kwijusi ye-beet. Ijusi yeBeet inokukwenza ukhawuleze, kodwa ungakhawulezi ngokwaneleyo ukugqitha amanyathelo asisiseko.

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