Mokhoa oa ho ja le motsoako oo u o ratang ho noa, kharenate e tsebahala e le mohloli o ruileng oa li-antioxidants. Li-antioxidants tsena tse matla li bontšoa ho fana ka melemo e akaretsang ea bophelo bo botle, ke kahoo ba bangata ba noang lero la kharenate khafetsa. Phuputso e 'ngoe e bontšitse melemo e meng bakeng sa batho ba baholo le baatlelete ba sebetsang ka katleho ea lipapali tsa baatlelete.
E le hore u utloisise hore na lero la kharenate le ka ntlafatsa ho sebetsa joang le mesifa ea rona, re tla senya sekhetla sa tholoana ena e matla haholo ea likarabo bakeng sa likarabo tse ling.
Linnete tsa Pomegranate
Lekharenate ( Punica granatum ) ke litholoana tse nang le limatlafatsi tse nang le mefuta e mengata ea meriana. Litholoana li 'nile tsa lengoa ka lilemo tse likete. Chaena ea boholo-holo, India le mekhatlo e potolohileng Mediterranean e ile ea etsa hore kharenate e be karolo ea bohlokoa historing. Ho bonahala histori ea boholo-holo e se e utloisisa matla a kharenate. Karolo ka 'ngoe ea tholoana ena e ikhethang ho tloha motso ho ea peō e na le limatlafatsi tsa bohlokoa le li-antioxidants.
Se latelang ke lenane la li-antioxidants le li-phytonutrients (metsoako e sebetsang e fumanoang limela) e tobileng karolong e 'ngoe le e' ngoe ea kharenate:
- Juice : quercetin, anthocyanins, vithamine C, ellagic acid, gallic acid, likatekine
- Peo : conjugated linolenic acid (CLA), linolenic acid, oleic acid, acid ea punicic
- Peel le makhasi : quercetin, gallagic acid, kaempferol, punicalagin
- Metso le makhapetla : gallic acid, punicotannic acid, mannite, pelletierine, n-methylisopelletierine
- Flower : oleanolic acid, ursolic acid, anthocyanins
Likarolo tse ka ntle tsa kharenate li jeoa hangata e le lihlahisoa, ha peō ea ka hare le lero li ntse li ja le ho noa.
Peo ea ka hare le lero la kharenate e bile sepheo sa lipatlisiso tse ngata, tse ba bontšitseng ho fana ka melemo ea bohlokoa ea bophelo bo botle le ba lipapali.
Li-antioxidants tse fumanoang mosebetsing oa lero la kharenate ka litsela tse fapaneng tsa ho ntlafatsa bophelo ba rona bo botle le lipapali tsa baatlelete. Ha re bua ka mosebetsi oa rona le lero la kharenate, re lokela ho qala ka ho utloisisa khatello ea kelello ea 'mele le kamoo li-antioxidants li ka thusang kateng.
Ho Etsahala'ng ka Metsoalle ea Rōna Nakong ea ho ikoetlisa?
Ho ikoetlisa ho molemo bakeng sa bophelo bo ntlafetseng empa bo beha khatello meleng ea rona. Lisele tsa rona tsa mesifa, lisele, le tsamaiso ea methapo e bohareng (CNS) li na le maemo a fapaneng a khatello ea kelello ho itšetlehile ka matla a ho ikoetlisa. Matšoenyeho a bakoang ke ho ikoetlisa kapa khatello ea kelello ke ntho e tloaelehileng 'me hangata e sa phutholoha ho ikoetlisa.
Ho imeloa kelellong ho bolela hore ho na le ho se leka-lekane kapa ho sekisetsa mesebetsi e tloaelehileng ea 'mele ka lebaka la boiteko ba' mele. Mokhoa o tloaelehileng oa 'mele o ka kenyelletsa ho lokolloa ha lik'hemik'hale tse chesang, ho eketsa litekanyetso tsa lactic acid, ho se ikoetlise le ho fokotsa matla. Batho ba baholo le baatlelete ba mafolofolo ba batla ho koetlisa ka mokhathala o fokolang le ho se khathatsehe 'me ba sebelisa melemo ea lero la kharenate ho ntlafatsa mesebetsi ea bona.
Motsoako oa Pomegranate o Thusa Joang?
Jemate ea kharenate e na le li-antioxidants tse matla tse bontšitsoeng ho ntlafatsa bophelo ba rona le ho ntlafatsa ts'ebetso ea lipapali.
Lintho tse ngata tsa polyphenols, quercetin le nitrates tse fumanehang kharenate li bontšoa ho ntlafatsa ka ho khethehileng ho ikoetlisa le matla a mesifa.
Polyphenols ke li-phytochemicals tse nang le li-antioxidant tse fumanoang lihlahisoa tsa lijo. Polyphenols le tsona li tsejoa e le phenolics 'me li fana ka litholoana joaloka kharenate mmala o motle. Phenolics e fana ka melemo e mengata ea bophelo bo botle ho kenyelletsa le ho fokotsa ho ruruha le ho sireletsa tsamaiso ea pelo ea rona. Gallic acid e 'ngoe ea polyphenols ka lero la kharenate e bontšitsoeng ho ntlafatsa mesifa ea ho hlaphoheloa le matla.
Quercetin ke bioflavonoid ea tlhaho e fumanehang mefuteng e sa tšoaneng ea lijo.
Li-bioflavonoids kapa li-flavonoids li emela sehlopha se seholo sa li-antioxidants tse bontšitsoeng ho fokotsa ho ruruha, ho tlosa chefo le ho fokotsa tšenyo ea lisele meleng. Jemate ea kharenate ke mohloli o ruileng oa quercetin e bontšitsoeng ho thusa ka ho fola ha mesifa le ho ntlafatsa ho ikoetlisa.
Likharenate li bontšoa li ruile ka nitrate tseo, ho ea ka lipatlisiso, li ntlafatsa ts'ebetso ea lipapali. Li-nitrate ke lik'hemik'hale tse hlahelang lijong tse fapa-fapaneng tsa limela, ebe li fetolela oxide e nang le nitric 'meleng ea rona ha e jeoa. Nitric oxide e sebetsa ka ho theola methapo ea mali ho eketsa ho fana ka oksijene ho mesifa e sebetsang. Ts'ebetso ena e bontšoa ho eketsa ts'ebetso ea 'mele le ho ntlafatsa ts'ebetso ea mesifa.
Lipatlisiso
Phuputso e ile ea etsoa ka li-elite weightlifters ho hlahloba liphello tsa lero la kharenate le hlaphoheloang ke mesifa. Boikoetliso ba Liolimpiki ke boikoetliso bo matla haholo bo lateloa ke matsatsi a 'maloa a bofokoli le bobebe. Koetliso e phethehileng e bontšoa ho fokotsa matla, ho eketsa tšenyo ea mesifa, khatello ea mali, le ho ruruha. Matšoenyeho a bakoang ke ho ikoetlisa le ho se utloise bohloko ho etsang hore ba bangata ba rona re khaotse mananeo a rona a koetliso.
Baithaopi bakeng sa linyeoe tsa lipatlisiso ba ne ba akarelletsa bahlankana ba robong ba neng ba le boima ba maemo a phahameng. Banna bao ba ne ba tlameha ho ba le bonyane lilemo tse tharo tsa phihlelo ea koetliso 'me ba kenye letsoho ho fokotsa boima ba bonyane ka makhetlo a mahlano ka beke metsotso e 90-120 ka nako. Ba ne ba phela hantle 'meleng, ba se na likotsi, ba bile ba sa noe li-antioxidants kapa li-anti-inflammatory nakong ea khoeli kapa khoeli pele ho nako ea teko.
Pele ho kharenate ea lero la motlakase, litekanyetso tsa motheo li ile tsa tlalehoa bakeng sa phaello e le 'ngoe bakeng sa mokhatlo o mong le o mong oa Liolimpiki (ho qhaqha, ho hloekileng le ho hlajoa, le squat). Likarolo tsa mali, khatello ea mali le lebelo la pelo li ile tsa boela tsa ngoloa pele le kamora 'thuto ka' ngoe. Barupeluoa ba ile ba lekoa ka lekhetlo le le leng ka sebaka se le seng sa marulelo se latelang ka koetliso e fapaneng e sebelisoang ka motsoako oa lero la kharenate.
Barupeluoa ba ile ba qala ho noa lero la likharenate tse 75ml (3 × 250ml / letsatsi) ka matsatsi a mabeli pele ho moo 'me ba tsoela pele ho pholletsa le lipatlisiso. Pomegranate juice supplementation e ne e bontšoa hore e ntlafatse haholo litekanyetso tsa ho sebetsa ho bapisoa le sebaka sa placebo. Li-weightlipper li ile tsa khona ho eketsa nako ea ho ikoetlisa le hore na boima ba tsona bo phahame. Liphello li boetse li bontšitse hore barupeluoa ba fokotsehile haholo 'me ba hlaphoheloa kapele. Liphetoho tsa bohlokoa ka ho fetisisa bakeng sa ho fokotseha ha mesifa e senyehileng e ne e le ka quadriceps vs biceps.
Phuputso e boetse e bontšitse hore khatello ea mali ea systolic e ntlafalitsoe nakong ea thupelo le ka morao. Khatello ea mali ke ea bohlokoa haholo 'me e lekanyetsa khatello meleng ea hao ea mali ha pelo ea hao e otla. Ho bonahala eka lero la kharenate ea motlakase le bile le phello e ntle ho tekanyo e fokolang ea pelo le ho bala likhahla le ho bala.
Liphetho tse ling li ne li lekanya li-biomarker tsa mali ea serame bakeng sa tšenyo ea mesifa e bakoang ke boikoetliso. Li-sampuli tsa mali ka mor'a hore likhallelo tsa pomegranate li bontše hore creatine kinase (CK) le lactate dehydrogenase (LDH) li fokotsehile. CK le LDH ke li-enzyme tsa mesifa tse lokolotsoeng nakong ea boikoetliso bo matla le likhahla tse phahameng tsa serum maling a rona ke matšoao a kotsi ea mesifa. Ho noa lero la kharenate ho bonahala ho theoha haholo.
Sephetho sa thuto e bontša hore ho noa lero la kharenate nakong ea koetliso ea boima le lihora tse 48 ho latela ho ntlafatsa matla a 'mele oa mesifa. Bafuputsi ba boletse hore ho ja li-750ml letsatsi le leng le le leng e ka ba tekanyo e kholo ea ho hlahisa tšusumetso e kholo ea ho hanyetsa. Ka kakaretso, ts'ebetso ea lipapali tse ntlafetseng, ho kenyeletsa le matla a mesifa, e bakoa ke kharenate ea lero la limatlafatsi. Leha ho le joalo, ka lebaka la tekanyo e nyenyane ea litekanyetso, ho buelloa hore lithuto tse eketsehileng li khannoa ka tekanyo e kholo ho bapalami ba lipapali tse sa tšoaneng.
Liphuputso tse ling li fumanoe
Phuputso e ile ea etsoa ka bahlankana ba 45 ba sa koetliseng empa ba sebetsang 'meleng. Sepheo sa lipatlisiso e ne e le ho hlahloba litekanyo tsa lero la kharenate le phello ea tsona ho matlafatso ea matla a metsoako ka mor'a ho ikoetlisa. Koetliso ea boithaopo e boetse e tsejoa e le ho koetlisoa hampe moo u theolelang butle-butle khahlanong le ho hanyetsa / matla. Sena se nolofalletsa hore mesifa e qobelloe ho feta lintlha tse tloaelehileng tsa ho hlōleha.
Banna bana ba arotsoe ka lihlopha 'me ba noa lero la kharenate hanngoe ka letsatsi (650mg gallic acid), habeli ka letsatsi (1300mg gallic acid) kapa placebo. Mokhoa o ka tlase le o phahameng oa lero la kharenate o ile oa etsa hore matla a mesifa a ntlafatsoe haholo ha a bapisoa le sebaka sa placebo. Nako ea ho phomola ha mesifa e ne e boetse e fokotsehile haholo ho ba noang e le lethal la lero la kharenate. Ho ea ka sephetho, ho bonahala ho noa tekanyo e kholo ea lero la kharenate e ka 'na ea se ke ea hlokahala ho finyella melemo e ntlafetseng ea ho fola ha mesifa.
Phuputso e 'ngoe e ile ea etsoa ka ho sebelisa likharenate tsa kharenate ka banna le basali ba 19 ba bacha, ba mafolofolo haholo. Phuputso eo e ile ea hlahloba hore na phallo ea pomegranate e nang le tafura ea nitrate e ne e tla ntlafatsa sejana sa dilation, tšollo ea mali le ho ikoetlisa. Barupeluoa ba ile ba fanoa ka 1000mg ea lekhetlo la likharenate, pompgrateate ea khoebo ea 1000mg, kapa sebaka sa placebo metsotso e 30 pele ho boikoetliso. Moithaopi e mong le e mong o ile a qeta liteko tse tharo tse arohaneng tsa litlhapi ho fihlela a khathetse. Lipatlisiso li bontšitse hore khalase ea pomegranate e nkiloeng pele ho boikoetliso e ntlafalitsoe, e leng ho nolofalletsang phepelo ea mali le phepelo ea oksijene ho sebetsa mesifa. E boetse e bontšitse ho lieha mokhathala le ts'ebetso e ntlafetseng ea liatleletiki ho batho ba sebetsang haholo.
Melemo e meng ea Bophelo
Litholoana le lero la makharenate li bontšoa ho ntlafatsa ts'ebetso ea lipapali, empa mehloli ea eona e matla ea antioxidant e fana ka melemo e mengata ea bophelo bo botle:
- Ho loantša kankere : Phuputso e bontša hore li-antioxidants tse fumanehang likharenate li thibela kankere hore li hōle 'me li fokotsa tsoelo-pele ea kankere ea matsoele le kankere ea prostate.
- Bophelo ba pelo : Liphuputso li bontša hore li-antioxidants tse fumanoang lero la kharenate li na le phello ea pelo. Ho noa kamehla ho boleloa ho fokotsa ts'oaetso ea atherosclerosis (ho thatafala ha methapo ea methapo), ho ntlafatsa khatello ea mali le ho fokotsa li-cholesterol.
- Mefuta e meng ea phekolo ea phetoho ea Hormone (HRT) : likharenate ke mohloli o ruileng oa polyphenols kapa phenolics, phytoestrogen ea tlhaho e bontšitsoeng e le phekolo e sireletsehileng bakeng sa phekolo ea li-hormone (HRT), e fokotsa kotsi ea kankere ea matsoele.
Lijo tse ling tse ntlafatsang ts'ebetso ea ho bapala
Ho fumana melemo e mengata ea ho ja limela ho bula menyako ea ntlafatso ea bohlokoa ea bophelo bo botle le ntlafatso ea lipapali tsa lipapali. Litholoana le meroho li na le li-phytochemicals tse matla tse fetotsoeng kutloisiso ea rona 'me li fana ka tlhompho e tsosolositsoeng ea bohlokoa ba phepo e nepahetseng bophelong ba rona. Jemate ea kharenate ke e 'ngoe ea litholoana tse ngata har'a lijo tse bontšoang ho ntlafatsa bophelo ba rona le ho phela hantle' meleng.
- Khase ea beet ke mohloli o ruileng oa antioxidants le o phahameng oa nitrate maemong. Nitrate e hlaha ka tlhaho lijong tse sa tšoaneng tsa semela le ho fetoloa ho nitric oxide ha e jeoa. Ho boleloa hore nitric oxide e ntlafatsa tšebetso ea mali le phapang, e leng ho fana ka molemo o fetisisang oksijene ho sebetsa mesifa. Batho ba baholo le baatlelete ba sebetsang ba tlatsetsa ka lero la beet bakeng sa ts'ebetso ea lipapali tse ntlafetseng .
- Lero la tamati le na le limatlafatsi tse hlokahalang 'me ke mohloli o ruileng oa lycopene. Lycopene ke antioxidant e matla e bontšoang ho fokotsa maemo a kotsi a lik'hemik'hale a hlahisoang ke 'mele nakong ea ho sebetsa ka thata. Tšireletso ena ea antioxidant e thusa ho fokotsa khatello ea kelello e bakoang ke boikoetliso le lebaka leo batho ba bangata ba sebetsang ka matla ba noang lero la tamati bakeng sa ts'ebetso ea lipapali tse ntlafetseng .
> Mehloli:
Ammar, Aet al., Pomegranate Supplementation e potlakisa ho tsosolosoa ha ho senyeha ha mesifa le ho hlonama le ho tšoaea liphoso ka morao ho Thupelo ea Koetliso ea Boima ba 'mele, PLoS One , 2016.
> Machin, DR le al., Liphello tsa Mefuta e sa Tšoaneng ea Pomegranate Juice Supplementation ka mor'a Thuto ea Boikoetliso, Physiology Journal , 2014.
> Trexler, ET et al., Litla-morao tsa kharenate ea kharenate holim'a mali le nako ea ho felloa ke matla, Journal of Applied Physiology le Metabolism , 2014.
> Sreekumar, S et al., Litholoana tsa kharenate e le mohloli o ruileng oa lik'hemik'hale tse sebetsang tsa Biologically, BioMed Research International , 2014.