Nei Kutsungirira Vamhanyi Kwese Kupika NaBeet Juice

Zvemukati

• Ongororo ye

Vatambi vemuLondon Olimpiki vakainwa kuitira kukwikwidza kwepamusoro, mujaho weU.S. marathon Ryan Hall anodonhedza girazi kuti avandudze nguva yake yekumhanya, kunyangwe timu yebhola yaAuburn inopika nezvinhu zvitsvuku zveiyo pre-mutambo elixir. Tiri kutaura nezve beetroot muto, uye sainzi inotsigira, zvakare: Zvidzidzo zvekare zvakaratidza kuti muto unogona kubatsira kucheka maminetsi kubva panguva yako yekumhanya, kuvandudza kushivirira kwako kunopesana nepamusoro-soro maekisesaizi uye kuvandudza kuyerera kweropa uye okisijeni mumhasuru dzavo. Nekudaro, kutsva kutsva kubva kuPennsylvania State University kunopesana nezvakawanikwa izvi, zvichitaura kuti muto webeet pachokwadi hauwedzere kuyerera kweropa, izvo zvinoita kuti mubvunzo ...

Ko Beet Juice Chaizvoizvo Vatambi vePowerhouse Vanotenda?

"Ndinoshandisa muto webeet mukuita kwangu uye ndine vatengi vemitambo vanopika nayo. Vanoona inobudirira pakuvandudza maitiro avo," anodaro munyori wezvokudya zvemitambo anonzi Barbara Lewin, RD, muvambi weSports-nutritionist.com anoshanda nevakuru uye Olympic. vatambi. (Ndezvipi zvimwe zvinodyiwa nevamhanyi? Aya maOlympic Mapoka mashanu kuti Akuchidze Workout Yako.)

Pfungwa yacho ndeiyi: Muto weBeetroot wakazara ma nitrate, ayo muviri wako unoshandura kuita nitric oxide, molekemu inowedzera kuwedzerwa kweropa, kuwedzera ropa rako kuyerera uye kudzikisira huwandu hweoksijeni inodiwa nemhasuru dzako. "Iwe unokwanisa kushandisa oxygen zvakanyanya, saka pfungwa ndeyekuti vatambi vane simba rakawanda, vanokwanisa kumhanya nekukurumidza, uye vanokwanisa kufamba zvakanaka," Lewin anotsanangura.

Asi muchidzidzo chitsva chePenn State, vatori vechikamu vakanwa beetroot muto uye ndokuzoita zvombo zvemberi kwete ona kukwira kwekuyerera kweropa kune tsandanyama dzavo kana kuwedzera kwemidziyo yavo. Ichi ndicho chidzidzo chekutanga kuyera zvakananga kuitika kweanodya nitrate pakubuda kweropa mumhasuru inoshanda, asi kuitira kuti zviite zviyero chaizvo, vaongorori vakangotarisa mamiriro akasarudzika: Chidzidzo ichi chakaitwa kune vechidiki varume, uye chete yaisanganisira kurovedzwa kwemaoko mashoma.

"Mudiki iwe uri, unovandudza mashandiro ako etsinga. Sezvaunokwegura, tsinga dzako dzeropa hadzina kutendeseka kana hutano, saka zvinoitika pamwana ane makore makumi maviri hazvina kufanana neane 30- kana 40- ane gore, "Lewin anotsanangura.

Uye mashoma maekisesaizi echidzidzo haasi ayo vanhu vanokurudzira muto wemidzi: "Hazvina kuita sevari kutarisa vatyairi vebhasikoro kana vanomhanya," Lewin anowedzera. Muchokwadi, vanyori vekudzidza vanopikisa izvi ivo pachavo: Zvinogoneka kuti chero kuwedzerwa kweropa kuyerera kubva kune yekudya nitrate yaizongove pachena pane yakanyanya kusimba kana kuneta maekisesaizi-mamiriro mukati memhasuru anofarira kutendeuka kwenitrite kuita nitric oxide, akadaro lead kudzidza. munyori David Proctor, purofesa we kinesiology uye physiology kuPenn State.

Uye chidzidzo chakawana zvimwe zvakanakira: Vamiririri vanonwa muto vakadzora "pulse wave velocity," kuratidzwa kwemadziro etsinga "de-kuomarara." Izvi zvinogona kubatsira kuderedza basa rinodiwa kuti mwoyo upombe ropa, izvo zvinonyanya kubatsira kune mwoyo yakamanikidzwa zvakanyanya seiya muvanhu vane chirwere chemoyo, Proctor anowedzera.

Zvakakosha Here?

Kana chidzidzo ichi chisingarambise tsvakiridzo yapfuura, unofanirwa kuunganidza muto webeet usati waita mujaho unotevera? (Kune imwe mhando yekusimudzira, edza Iwo Akanakisa Kumhanya Matipi eNguva Yese.)

"Ini ndinofunga kuti pane kuwirirana kana zvasvika kune zvinobatsira zvebeetroot juice, uye ndinoona mutsauko muvatambi vangu vanoinwa," anodaro Lewin. "Zvisinei, hazvisi kuzobatsira sevatambi veamateur."

Beetroot juice inogona kuvandudza nguva yako: Vamhanyi vakatakura zvinhu zvitsvuku vasati vasvika 5K vaveura 1.5 muzana kubva panguva yavo, mukudzidza European Journal yeApplied Physiology. Vatyairi vemabhasikoro vainwa anongodarika makapu maviri emuto webeetroot nguva isati yaedzwa vangangoita 3 muzana nekukurumidza uye vakagadzira simba rakawanda nega yega sitiroko yepedal pane pavaikwira, sekureva kwakatevedzana kwezvidzidzo zveU.K.

Nepo kucheka chero nguva kubva paPR yako kwakanaka, ivo vakangozviponesa vangangoita 20 kusvika 30 masekondi. Kunyange izvo zvisina basa kune vatambi vemitambo, "mutsauko mumasekonzi unogona kureva mutsauko pakati pemenduru yesirivha kana yegoridhe yeOlympian," Lewin anowedzera. (Tarisa aya makumi maviri Iconic Sports Moments Ane Vatambi vechikadzi.)

Uyezve pane misiyano yema beet pachawo: Unogona kuva nebeet kubva kumapurazi mashanu akasiyana uye vese vanozove neakasiyana maprofiles, zvinoreva kuti mabheet auri kuita juicing anogona kunge achinyanya kushanda kana kushoma pane mabheti shamwari yako . Uye muto mutsva webeet uye muto webhodhoro webhodhoro zvichave pachena zvine mazinga akasiyana ehutano, zvakare.

Saka iwe unofanirwa kusvetuka here? Kwete hazvo: Kunyangwe kana usiri weOlympian, hapana chakaipa pakusanganisa beet muto mukudya kwako. "Mhindu haina kukura sevatambi veamateur, asi izvo zvinovaka muviri hazvizokuvadza, kunyanya sezvo mabheti aine akawanda antioxidant uye anodzivirira kuzvimba," Lewin anowedzera. Uye kwete zvevamhanyi chete: Yako yakakwenenzverwa okisijeni kuyerera kunoreva yako yakakwira-kusimba simba kurovedza kunogona kubatsirwa pamwe nekumhanya kwako (seaya gumi Nyowani Fat-Blasting Tabata Workouts).

Zvakawanda Zvichabatsira

Nitrate nhanho dzinobatsirwa kubva mukutakura dosi, saka tanga kuvaka ako mazinga mazuva mashoma kubva pachiitiko chikuru chemuviri. "Vatambi vangu vazhinji vanotora maawa matanhatu kusvika masere mazuva matatu kana mana chiitiko chisati chaitika," anodaro Lewin, achiwedzera kuti unogona kuisanganisa nejusi remaapuro kuti unake kunaka.

Asi kana iwe uri kunyatso tarisa kukwirisa kumhanya kwako, iwe unofanirwa kutarisa pane zvese zvekudya zvako, Lewin anodaro. "Isu tinowanzotarisa kugadzirisa zviri nyore, uye kune zvimwe zvinhu zvakawanda zvichave zvakanyanya kubatsira kune vanoita zvemitambo pane kungoita muto webeet," anowedzera. Kuita shuwa kuti uri kuwana zvakakwana zvinovaka muviri uye kudya chaiko ndiwo matanho ekutanga. (Edza izvi 10 Juices uye Smoothies Tinoda.) Zvadaro, pamusoro pepurogiramu yakanaka yezvokudya zvinovaka muviri, unogona kukwanisa kuona zvikomborero kubva muto webeet. Beet muto unogona kukuita kuti ukurumidze, asi kwete kumhanya zvakakwana kuti upfuure matanho ekutanga.

Ongororo ye