Li-Juice li ka ntlafatsa joang ts'ebetso ea lipapali?

Ho matlafatsa mosebetsi oa hau oa ho ikoetlisa ka Sejo sa Glass sa Beet

Baatlelete le batho ba baholo ba mafolofolo ba itšetlehile haholo ka lijo tse matla tse nang le limatlafatsi ho ntlafatsa ts'ebetso ea lipapali. Lijo tse ruileng meroho e kang li-beet li bontšoa hore li na le tšusumetso e khōlō mesebetsing ea 'mele nakong ea boikoetliso. Ha e le hantle, lero la beetroot le fetohile e 'ngoe ea litsela tse ratoang haholo bakeng sa baatlelete. Ke'ng e etsang hore beet e be matla a matla a lipapali tsa lipapali?

Li-Beet li na le Nutriente e Hlollang

Beetroot ( beta vulgaris ) e nkoa e le mohloli oa lijo, e sebelisoa meriana, 'me e ntse e tsoela pele ho hōla ka ho tsebahala e le tlatsetso ea ergogenic . Le hoja ho na le mefuta e fapa-fapaneng ea meroho e bōpehileng joaloka pelo, e tloaelehileng ka ho fetisisa har'a batho ba hlokomelang bophelo bo botle ke beetroot e khubelu.

Li-beet ke mohloli o ruileng oa li-antioxidants tse matla ebile li phahame haholo ka nitrate. Liphuputso li bontša hore meroho e phahameng ea nitrate e khothalletsa bophelo bo ntlafetseng le lipapali tsa lipapali . Nitrate ke lik'hemik'hale tse hlahang lijong tse itseng 'me e fetoloa ka nitric oxide ha e jeoa.

Ho noa lero la beet ho tsosa liteksi tsa nitric meleng oa hau. Lipatlisiso li bontša hore nitric oxide e ka eketsa ho phalla ha mali, ea ntlafatsa matšoafo, le ho matlafatsa ho qhibiliha ha mesifa . Kopano ena e entse hore baatlelete ba tlatse ka lero la beet bakeng sa ho ntlafatsa pelo le mamello.

Juice ea Beet e Ntlafatsa Thabiso ea Tsamaiso

Bohlokoa ba ho phela hantle 'meleng bakeng sa baatlelete le batho ba baholo ba mafolofolo ke ba bohlokoa.

Karolo ena ea ho ikoetlisa 'meleng ke bokhoni ba mekhoa ea ho potoloha le ho phefumoloha ho fana ka oksijene mesebetsing nakong ea boikoetliso ba nako e telele. Nitric oxide (NO) e tsoang lero la beet e thusa mokhoa ona. E bonts'a ho eketsa ts'ebetso ea meriana le ho ntlafatsa ts'ebetso ea mesifa.

Nitric oxide (NO) e sebetsa ka ho susumetsa mesebetsi ea 'mele e amang phepo ea oksijene. E bula methapo ea hau ea mali (tlhahiso ea mali) e eketsa phelo ea mali le ho fepa oksijene e eketsehileng ho mesifa . Nitric oxide e boetse e sebetsa e le ho bontša molek'hule e buang le lisele tsa hao le lisele tsa 'mele. Puisano ena e tiisa hore mali a phalla ho ea mesifa le ho lekaneng ka oksijene ka hare ho mesifa.

Ho bonahala li-beet li fane ka tlhōlisano ea baatlelete 'me li ka ntlafatsa ts'ebetso ka hoo e ka bang karolo ea 16 lekholong ho ea ka lipatlisiso tsa pele.

Liphetoho tse ntle tsa lipatlisiso

Lithuto tsa lero la beet li 'nile tsa etsoa ho baatlelete lipapaling tse fapa-fapaneng ho akarelletsa ho matha, ho sesa, ho palama libaesekele le ho tsamaea ka matla. Sepheo se tloaelehileng sa lipatlisiso tsohle e ne e le ho hlahloba liphello tse ntle tsa lero la beetroot lipapaling tsa lipapali .

Phuputso e ile ea hatisoa ka motsoako oa beetroot lero le ho arabela ka matla ho banna ba leshome le metso e mene ba sesang. Barupeluoa ba ne ba le baatlelete ba hloahloa ba pakeng tsa lilemo tse mashome a mararo le metso e meraro ea bophelo bo botle. Liteko tsa ho sesa tse laoloang li ne li etsoa ka ntle le ntle le lero la beetroot lero. Baatlelete ba ile ba hlahlojoa ho pholletsa le teko ea ho sesa bakeng sa boholo ba oksijene (VO₂) le litšenyehelo tsa matla a aerobic.

Batho ba sesang ba ile ba eketseha banaerobic ka mor'a hore beet juice supplementation ha bapisoa le liteko tsa ntle. Sena se bolela bokhoni ba oksijene bo ntseng bo eketseha bo ba nolofalletsa ho sesa nako e telele pele ba fihla ho ikoetlisa ha ba qeta ho noa lero la beet. Baatlelete ba ile ba boela ba bontšoa hore ba fokotsoe ke theko ea matla aerobic e tlatsetsang le lero la beet. Ho theola matla a matla a matla ho ile ha nolofalletsa ba sesang ho ts'ehetsa nako e eketsehileng ea ho ikoetlisa.

Liphello li bontša hore motsoako oa motsoako o motlakase o ka ntlafatsa katleho ea bahlabani ba koetlisitsoeng ba hloahloa.

Liphello tse hlakileng tsa lipapali ho sebelisa lero la beet

Tlhahlobo e hlophisitsoeng e ile ea etsoa lihloohong tse 'maloa ho hlahloba liphello tsa lero la beetroot le ho ntlafatsa pelo ea boipheliso ho baatlelete.

Ho ile ha khethoa lihlooho tse fetang mashome a mabeli hore li ithute. Sepheo sa tlhahlobo e ne e le ho fumana hore na liphello tsa lero la beetroot li le mong kapa li kopane le litlatsetso tse ling tse fanang ka mamello ho baatlelete .

Lihlooho tsena li ne li e-na le lipapali tse ngata 'me li kenyeletsa baatlelete ba banna le ba basali. Har'a baatlelete ba bontšitse hore ke ba-kayaker, ba-triathletes, baesekele ba libaesekele, ba sesang, ba matha le batho ba baholo ba mafolofolo. Liphetho tse latelang li tsoa lithuputsong tsena mme li hlalositsoe ka tlaase mona:

• Beetroot juice supplementation e bonahala e ntlafatsa ts'ebetso ea ho sebetsa ka bobeli ho bapalami ba banna le ba basali ba koetlisitsoeng. Molumo oa oksijene o sebelisoang ka matla a sa tšoaneng o ile oa ntlafatsoa haholo ka mor'a hore ho sebelisoe lero la beet.
• Li-Kayaker tse tlatsanang le lero la beet pele tlhōlisano li bontša hore matla a oksijene a ntlafetse ha a bapisoa le sehlopha sa placebo.
• Basebetsi ba sesang ba koetlisitsoeng ba bonts'a matla a ho ikoetlisa le ho mamella ho ntlafatsoa ka mor'a tšebeliso ea lero la beet.
• Libaesekele tsa tlhōlisano tse tlatsitseng ka lero la beetroot li ntlafalitse ts'ebetso ea tsona ka karolo ea 0,8 lekholong tekong ea lik'hilomithara tse 50. Liphetoho tsa bohlokoa li ile tsa hlokomeloa nakong ea lik'hilomithara tse 10 tse fetileng. Khoneletso ea oksijene le nako ea ho khathala li ile tsa ntlafala haholo ka mor'a hore metsi a sebelisoe ka lero la beet.
• Baatlelete bohle ba ile ba khona ho boloka matla a ho ikoetlisa ho tloha ho 60 ho isa ho 80 lekholong ka nako e telele nakong ea boikoetliso le beet juice supplementation.
• Lihlopha tse koetlisitsoeng li ile tsa matha karolo ea 5 lekholong ka potlako karolong e latelang ea mefuta e 5000 ea mefuta e tlatsetsoang ka lero la beetroot metsotso e 90 pele ho ketsahalo ea bona.
• Bapalami ba bonahala ba rua molemo haholo ho tloha ka lero la beet lero le metsotso e 150 pele ho liketsahalo tsa bona.
• Lipatlisiso li fana ka tlatsetso ea lero la beetroot bonyane matsatsi a ts'eletseng pele ho boikoetliso bo matla kapa liketsahalo tsa lipapali tsa lipapali bakeng sa melemo e metle ea litsela.
• Batho ba baholo ba phetseng hantle ba tlatsitseng lero la beet ka matsatsi a 15 ba bontšitse ho eketseha ha matla le oksijene ha ba ntse ba ikoetlisa.
• Beetroot juice supplementation e bontšoa ho ntšetsa pele mitochondrial biogenesis. Ho ikoetlisa ho baka khatello ea cellular le mitochondrial biogenesis ke mokhoa oo 'mele oa rona o eketsang matla ka lisele tsa rona.
• Ho boleloa hore motsoako oa motsoako oa motsoako oa tlhaho o ka ntlafatsa mesifa ea ho thibela mesifa.
• Khase ea beet e bontšoa hore e ntlafatse bophelo bo botle ba 'mele ho baatlelete ba etsang libaka tse phahameng. Liphetho tse ntle li ile tsa tlalehoa ha lero la beet le tlatsitsoe bonyane matsatsi a tšeletseng pele ho liketsahalo tsa bona.
• Nako ea beetroot supplementation e bonahala eka ke sesosa sa liphello tse molemohali tsa lipapali tsa baatlelete. Ho noa lero la beet bonyane metsotso e 150 pele ho ikoetlisa ka matla ho buelloa.
• Caffeine e bonahala e sebelisana le lero la beetroot ebe e pata melemo ea ergogenic.
• Tlhōrō ea mali ea nitric oxide (NO) e hlaha ka hare ho lihora tse peli ho isa ho tse tharo ka mor'a tšebeliso ea lero la beetroot. Liphetho tse nepahetseng tsa liphello li 'nile tsa hlokomeloa ka mor'a metsotso e 150 ea ho ja lero la beet.
• Li-rinses tsa molomo o ka fokotsang liphello tsa nitrate ea lero la beet 'me ha li khothalletsoe.
• Boholo ba lipatlisiso e ne e le ho sebelisa tekanyetso ea 500ml ea beetroot supplement bakeng sa liphello tse ntle ka ho fetisisa . Sena ke hoo e batlang e le dikopi tse 2 tsa lero kapa 384 dikgerama.
• Sepheo se tloaelehileng ka ho fetisisa se tlalehiloeng e ne e le beeturia (merobo e khubelu) le litulo tse khubelu.

Lebaka Leo ka lona ho behang lero la metsi ho ka 'na ha se ke ha thusa Metseng e meng

Liphuputso tse ngata li bontšitse lero la beet le atlehileng ho ntlafatsa ts'ebetso ea lipapali. Boholo ba lipatlisiso tsena bo etsahetse tlas'a maemo a tloaelehileng a tikoloho. Ho bonahala eka ho na le bopaki bo fapaneng ba lero la beet bo thusang baatlelete ba hlōlisang libakeng tse phahameng.

Ho sebetsa libakeng tse phahameng ho beha litlhoko tse eketsehileng 'meleng, haholo-holo ho fokotsa oksijene ho fokotsa mesifa. Lebaka le ka sehloohong la hore oksijene le fokotsehe le hlaha e le karabelo ea ho fokotseha khatello ea oksijene sebakeng se phahameng.

Phetoho ea bophahamo e bonahala e na le phello ea hore na nitric oxide (NO) e lero la beet e ama 'mele joang. Phuputso e 'ngoe e nyenyane e bontšitse hore ho na le likarolo tse eketsehileng tsa nitrate maling ka mor'a hore li tlatse ka lero la beet, empa ha li bontše mokhoa o ntlafatsang oa lipapali tsa baatlelete ba koetlisitsoeng hantle.

E 'ngoe ea lipatlisiso tsa kliniki e entsoeng ka lipatlisiso ho baatlelete ba kang libaesekele tsa lithaba le ba matha ba mamellang ho ea libakeng tse phahameng li ntse li hanyetsana. Leha ho le joalo, ho ile ha boleloa hore beet juice supplementation e ka 'na ea e-ba ea bohlokoa esita leha hypoxia e le teng. Hypoxia e bolela boemo boo sebaka sa 'mele se lahleheloang ke oksijene maemong a' mele, ho kopanyelletsa le lisele tsa mesifa.

Ho latela Jessica Crandall, RD, CDE, 'Muelli oa Sechaba oa Academy of Nutrition le Dietetics, lero la beet le ka atleha ho ba bangata ba baatlelete, empa ha le molemo ho baatlelete ba phahameng. Ho na le palo e nyenyane ea baahi ba sa boneng phaello ea koetliso ea beet juice supplementation holimo. Lebaka la ho li nka ke ho ntlafatsa ts'ebetso ea lipapali empa e ka 'na ea se ke ea e-ba joalo ho baatlelete bohle. Qetellong, ho etsa qeto ea ho sebelisa lero la beet ke khetho ea motho ka melemo e mengata e reng Crandall.

Melemo e meng ea Bophelo

Ho sebelisa li-beet kapa lero la beet ho ka ntlafatsa katleho ea hao ea lipapali empa hape ke lijo tse ngata tse tloaelehileng bakeng sa ntlafatso ea bophelo bo botle. Ho sebelisa lero la beetroot ho bontšitse ho thusa ka tse latelang:

O fokotsa khatello ea kelello:
Ho ea ka liphuputso tse sa foleng tsa khatello ea kelello, lero la beetroot le phahame ka nitrate. Ha u ja li-beet kapa u noa lero la beet, nitrate e fetoha nitric oxide. Nitric oxide ke vasodilator mme e sebetsa ka ho phomola le ho theola methapo ea hau ea mali bakeng sa ho phahama ha mali. Sena se ama ka ho toba khatello ka har'a methapo ea hau ea mali. Lipatlisiso li bontša ho fokotsa ho matla khatellong ea mali lihora tse tharo ka mor'a ho noa 500ml ea lero la beetroot. Liphuputso tsena li bontša hore nitrate ea lijo e fumanoa ka beet e le tsela ea tlhaho e theko e tlaase ea ho phekola khatello ea meriana le ho fokotsa kotsi ea lefu la pelo.

Matlo a khahlanong le kankere:
Li-beet li na le li-antioxidants tse matla kapa li- phytonutrients tse ka thusang ho fokotsa kotsi ea kankere. Ho bonahala eka ho na le lihlahisoa tse nang le kankere tse hlahisang kankere e le lithethefatsi tse ling tse khahlanong le kankere. Betanin, e leng dae ea lijo e ntšitsoeng ho beet e bonts'oa hore e sebetsa ka mokhoa o phelang. Phuputso e fumanoe betanin e thusa ho fokotsa boholo ba sefuba le lisele tsa kankere ea senya. Liphuputso tsena li hlohlelitse tlhahlobo e eketsehileng ho tiisa bokhoni ba ts'ebetso ea tlhaho ea tlhahiso ea li-beetroot.

Ho fokotsa ts'ebetso:
Li-beet ke mohloli o ruileng oa li-antioxidants tse thusang ho hloekisa 'mele oa chefo. Li na le betaine le pectin e hlokahalang ho hloekisa sebete e le hore chefo e se ke ea tsosolosoa ke 'mele. Ho noa lero la beet ho e-na le ho pheha li-beet e tala ho boleloa hore ho boloka ho boloka likhahla. Matšoao a phahameng a ho beta a etsa hore sebete se felise chefo. Ho fokotsa litekanyetso tsa chefo 'meleng oa hau ho thusa ho fokotsa ho ruruha , ho khothalletsa pholiso, le ho bontšoa ho fokotsa kotsi ea maloetse a sa foleng le maloetse.

Li-anti-inflammatory properties:
Li-beet le lero la beet ke mohloli o mongata oa lithako. Li-Betala ke li-phytonutrients tse bontšitsoeng ho thusa ho fokotsa ho ruruha 'meleng. Li sebetsa ka ho fokotsa mosebetsi oa li-enzyme tse itseng tse ka etsang hore ho ruruhe. Liphuputso li bonts'a ho fokotsa ho ruruha ho lero la beetroot ho ka thusa ho fokotsa kotsi ea lefu la pelo le lefu la tsoekere la Mofuta oa 2.

Lijo Tse Phahameng ka Nitrate

Li-beet ke mohloli o babatsehang oa nitrate e tsitsitseng le limatlafatsi tse ling tse bontšitsoeng ho ntlafatsa bophelo bo botle le ho ikoetlisa. Ho ea ka lipatlisiso, hoo e ka bang karolo ea 80 lekholong ea lijo tse nang le nitrate li tsoa meroho e kang beetroot. Ho ea ka American Journal of Clinical Nutrition , chate e latelang e tla ba molemo ho khetha meroho ho ea ka boemo ba bona ba nitrate:

Lentsoe le Tsoang ho Fit

Nitrate e fumanoang li-beet le lijo tse ling li ka sebelisoa ka nitricide (NO) e bontšitsoeng ho ntlafatsa ts'ebetso ea lipapali le ho ntlafatsa bophelo bo botle ba pelo. Matla a bopaki a bontša lijo tsa dimela tsa nitrate tse ruileng haholo le li-beet ho fana ka melemo e mengata ea bophelo bo botle. Li-beet li ka jeoa ka ho pheha meroho, ho noa lero kapa esita le ka ho tlatsetsoa ha phofshoana e phofshoana. Ho thabela khalase ea lero la beetroot pele mosebetsi o latelang o ka 'na oa fana ka matla ao u a hlokang.

> Mehloli:

> Arnold JT le al., Lero la beetroot ha le phahame holimo ho ts'ebetso ho baatlelete ba koetlisitsoeng hantle, Journal of Applied Physiology, Nutrition, le Metabolism , 2015

> Jonvik KL le al., Habitual Dietary Nitrate Kakaretso ho Lipatlisiso tse Hlomphehang, International Journal of Sports Nutrition le Metabolism ea ho ikoetlisa, 2016.

> Lee J. Wylie le al., Lero la Beetroot le boikoetliso: litšebelisano tsa meriana le li-response, Journal ea Applied Physiology, 2013.

> Marco Pinna et al., Phello ea Beetroot Juice Supplementation ka Tlhahlobo ea Aerobic nakong ea ho Tsamaea, Lijo, 2014.

> Raúl Domínguez le al., Liphello tsa Beetroot Juice Supplementation ka Mamello ea li-Athlete. Tlhahlobo e Hlophisitsoeng, Meriana, 2017.