Kumbira Kudya Chiremba: Post-Workout Antioxidants

Zvemukati

• Ongororo ye

Mubvunzo: Ichokwadi here kuti zvakakosha kudya antioxidants mushure mekurovedza muviri kuitira kuderedza kuzvimba?

A: Kwete.

Kunyangwe kurovedza muviri kuchikonzera mahara radicals uye nekuwedzera oxidative kusagadzikana-saka iwe ungafunga kuti kutora maantioxidants kudzima iwo mahara radicals akagadzirwa panguva yako spin kirasi kunobatsira kudzosera system yako kune yakasarudzika-iyi handizvo. Izvo zvakapesana ndezvechokwadi chaizvo: Post-Workout yekuwedzera antioxidants haiite muviri wako chero hunhu.

Iwe unogona kunge uchikoshesa chokwadi chekuti muviri wako uri kuzvirapa uye unoshanda mushe kubata nehupfu nekushushikana, uchizvivaka pachako nekudzoka wakasimba kupfuura nakare kose. Ichi ndicho chirevo chese kumashure kwekudzidziswa uremu, uye immune system yako inoshanda kuburikidza nekodhi yakafanana. Post-Workout antioxidants inotyora iyo yekuzviporesa kodhi uye kukanganisa yakakosha inongoitika nzira dzakagadzirirwa kubata nekuita-inotorwa mahara-radical kusagadzikana. Izvi zvinogona kukanganisa kufambira mberi kwako munzira mbiri:

1. Kukura kwemhasuru: Iyo kugadzirwa kwemahara radicals panguva yekurovedza muviri inodiwa kukurudzira akakwana musimba kukura. Iyo chaiyo nzira idzo mahara radicals anobatsira flip mhasuru-yekuvaka switch hazvizivikanwe, asi zvinoita sekunge radicals mahara inoshanda sevanabolic masaini kumasero ako emhasuru, achivaratidza kuti vadzoke vakakura uye vakasimba kupfuura kare. Nekukurumidza kudzima aya mahara radicals kuburikidza ne antioxidant zvinowedzera, iwe hausi kuzove uchiwana zvakanyanya kubva kune ako ehuremu-ekudzidzisa zvikamu.

2. Insulin senitivity: Imwe yemabhenefiti mazhinji ekurovedza muviri ndeyekuti inovandudza kugona kwedu kwemhasuru kwenguva pfupi kupindura kune iyo hormone insulin uye kutora shuga (kureva insulin senzwi), asi zvinowedzera antioxidants zvinokanganisa izvi zvinoyera. Mune bepa resainzi rakanzi "Antioxidants Kudzivirira Hutano-Kukurudzira Mhedzisiro Yekurovedza Muviri Muvanhu" (zita rinotyisa!), Vanyori vanotaura pamusoro peongororo yavakaita vachitarisa zvinokonzeresa zvevitamini C uye E, maviri akajairika antioxidant zvinowedzera, pane insulin senzwi.

Vatsvakurudzi vakagumisa kuti, "Kubva pauchapupu hunobva muchidzidzo chezvino, isu pano tinokurudzira basa rinokosha rekuita ROS (reactive oxygen species) kuumbwa mukusimudzira insulin senitivity muvanhu." Kushandiswa kwekuwedzera vhitamini C uye E kwakadzivirira kuumbwa kwakakodzera kwemahara radicals (aka ROS), uye semhedzisiro yakadzima kukwidziridzwa kwe insulin senitivity inowanzoitika mushure mekuita maekisesaizi.

Pakupedzisira, iwe haufanirwe kuwedzera ne megadoses ye antioxidants pasina chinangwa chaicho kana iwe uri kugadzira akasiyana siyana emichero nemiriwo iyo yekona yekudya kwako. Zvokudya zvinotevera zvakazara ne antioxidants. Kugara uchizvidya kunobvisa kudiwa kwekuwedzera antioxidant zvinowedzera:

• kabichi
• broccoli
• blueberries
• walnuts
• flaxseeds
• maapuro (kunyanya ganda)
• green tea
• kofi
• hanyanisi
• waini tsvuku (inodiwa nemunhu wese)

Kana iwe uine hutano uye uchirovedza muviri nguva dzese, tarisa pakudya izvi zvekudya mukati mevhiki uye pamwe ungatombozvimisikidza zvakananga mushure mekurovedza muviri kuti uwedzere mabhenefiti ezviitwa zvako uchiri kuwana zvese antioxidants izvo muviri wako unoda kushanda zvakanyanya. .

Ongororo ye