Hobaneng Baatlelete ba Mamello Kaofela Ba Rapisa Ka Juice ea Beet

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Baatlelete ba Liolimpiki tsa London ba ile ba e noa bakeng sa ts'ebetso ea tlhōrō, sebapali sa marathone sa U.S. Ryan Hall o theola khalase ho ntlafatsa nako ea hae ea ho matha, esita le sehlopha sa bolo ea maoto sa Auburn se hlapanya ka lintho tse khubelu bakeng sa elixir ea pele ho papali. Re bua ka lero la beetroot, 'me saense e e tšehetsa, hape: Liphuputso tse fetileng li bontšitse hore lero le ka thusa ho fokotsa metsotso ea nako ea hau ea ho matha, ho ntlafatsa mamello ea hau khahlanong le boikoetliso bo matla le ho ntlafatsa phallo ea mali le oksijene meleng ea bona. Leha ho le joalo, lipatlisiso tse ncha tse tsoang Univesithing ea Pennsylvania State li hanana le liphuputso tsena, ho tlaleha hore lero la beet ha e le hantle ha le eketse phallo ea mali, e leng se hlahisang potso ...

Na Ehlile Juice ea Beet ke Baatlelete ba Powerhouse ba Lumelang?

"Ke sebelisa lero la beet ts'ebetsong ea ka mme ke na le bareki ba liatleletiki ba hlapanyang ka eona. Ba bona e sebetsa hantle ho ntlafatsa ts'ebetso ea bona," ho bolela setsebi sa phepo ea lipapali Barbara Lewin, RD, mothehi oa Sports-nutritionist.com ea sebetsang le batho ba phahameng le Liolimpiki. baatlelete. (Ke eng hape eo baatlelete ba projeke ba e jang? Li-Recipes tsena tse 5 tsa Liolimpiki ho Ts'ehetsa Boikoetliso ba Hau.)

Morero ke ona: Lero la beetroot le tletse li-nitrate, tseo 'mele oa hau o li fetolelang ho nitric oxide, molek'hule e ntlafatsang methapo ea mali, e eketsang phallo ea mali a hau le ho theola palo ea oksijene e hlokoang ke mesifa ea hau. "U khona ho sebelisa oksijene hantle, kahoo mohopolo ke hore baatlelete ba na le matla a mangata, ba khona ho matha ka potlako, 'me ba khona ho tsamaea hantle," Lewin oa hlalosa.

Empa phuputsong e ncha ea Penn State, bankakarolo ba ileng ba noa lero la beetroot ebe ba ikoetlisa ka matsoho eseng bona ho phahama ha phallo ea mali mesifeng ea bona kapa ho hola ha likepe tsa bona. Ena ke thuto ea pele ea ho lekanya ka kotlolloho phello ea nitrate ea phepo ea phallo ea mali mesifa e sebetsang, empa ho etsa litekanyo tse nepahetseng haholo, bafuputsi ba ile ba sheba feela maemo a ikhethang haholo: Phuputso e entsoe ho banna ba batona, mme feela e ne e kenyelletsa boikoetliso bo fokolang ba matsoho.

"Ha u ntse u le monyenyane, bophelo bo botle ba methapo ea hau bo botle. Ha u ntse u hōla, methapo ea hau ea mali ha e pliable kapa e phetse hantle, kahoo phello ho motho ea lilemo li 20 ha e tšoane le ea 30- kapa 40- Lewin oa hlalosa.

'Me boikoetliso bo fokolang ba thuto ha se seo batho ba se buang ka lero la motso: "Ha ho tšoane le hore ba shebane le bapalami ba libaesekele kapa limathi," Lewin oa phaella. Ebile, bangoli ba boithuto ba pheha khang ka bo bona: Ho ka etsahala hore ntlafatso ea phallo ea mali e tsoang ho nitrate ea phepo e ka bonahala feela ka maemo a phahameng kapa a khathollang a ho ikoetlisa kahare ho mesifa e lumellang phetoho ea nitrite ho ea nitric oxide, ho boletse boithuto bo etelletseng pele. mongoli David Proctor, moprofesa oa kinesiology le physiology ho Penn State.

'Me thuto e ile ea fumana melemo e meng: Barupeluoa ba noang lero ba fokolitse "pulse wave velocity," e leng pontšo ea marako a artery "de-stiffening." Sena se ka thusa ho fokotsa mosebetsi o hlokahalang bakeng sa pelo ho pompa mali, e leng molemo haholo ho lipelo tse nang le mathata haholo joalo ka batho ba nang le lefu la pelo, Proctor oa eketsa.

Na e Bohlokoa?

Haeba thuto ena e hlile e sa hanyetse lipatlisiso tsa pejana, na u lokela ho bokella lero la beet pele ho peiso e tlang? (Bakeng sa mofuta o fapaneng oa matlafatso, leka The Best Running Tips of All Time.)

"Ke nahana hore ho na le botsitso ha ho tluoa melemo ea lero la beetroot, mme ke bona phapang ho baatlelete ba ka ba e noang," ho bolela Lewin. "Leha ho le joalo, e ke ke ea ba molemo bakeng sa baatlelete ba mahlale."

Lero la Beetroot le ka ntlafatsa nako ea hau: Limathi tse ileng tsa paka lintho tse khubelu pele 5K e kuta 1.5% ea nako ea bona, boithutong Koranta ea Europe ea Applied Physiology. Bapalami ba libaesekele ba neng ba noa likopi tse fetang tse peli feela tsa lero la beetroot pele ho teko ea nako ba ne ba batla ba le liperesente tse 3 ka potlako mme ba hlahisa matla a mangata ka setorouku se seng le se seng sa pedal ho feta ha ba palama, ho latela letoto la lithuto tsa U.K.

Ha ho ntse ho le bonolo ho khaola nako ea hau ea PR, ba ipolokile feela ka metsotsoana e 20 ho isa ho e 30. Le hoja hoo ho sa tsotellehe ho baatlelete ba lipapali, "phapang ka metsotsoana e ka bolela phapang pakeng tsa khau ea silevera kapa khauta bakeng sa Olympian," Lewin oa phaella. (Sheba Linako tsena tse 20 tsa Lipapali tse Iconic tse Fetang Baatlelete ba Basali.)

Mme hape ho na le phapano ea li beet ka botsona: O ka ba le li beet tse tsoang mapolasing a fapaneng a mahlano mme kaofela li tla ba le li profiles tse fapaneng tsa limatlafatsi, ho bolelang hore li beet tseo u li futsitseng li kanna tsa sebetsa kapa tsa sebetsa hanyane ho feta li beet motsoalle oa hau a na le tsona. . 'Me lero le lecha la beet le lero la beet le nang le libotlolo le tla ba le maemo a fapaneng a limatlafatsi, hape.

Joale na u lokela ho e tlola? Hase hakaalo: Le ha o se mo-Olympian, ha ho na kotsi ea ho kenyelletsa lero la beet lijong tsa hau. "Melemo ha e kholo ho baatlelete ba mahlale, empa limatlafatsi ka sebele li ke ke tsa utloisa bohloko, haholo hobane li-beet li na le thepa e ngata ea antioxidant le e khahlanong le ho ruruha," Lewin oa eketsa. Eseng feela bakeng sa limathi: Phallo ea hau e ntlafetseng ea oksijene e bolela hore boikoetliso ba hau bo matla bo phahameng bo ka u tsoela molemo hammoho le ho matha ha hao (joaloka tsena 10 New Fat-Blasting Tabata Workouts).

E Tla Thusa Hakae

Maemo a nitrate a rua molemo ho lethal dose la ho laela, kahoo qala ho aha maemo a hau matsatsi a seng makae ho tsoa ketsahalong e kholo ea boikoetliso. "Baatlelete ba ka ba bangata ba nka li-ounise tse tšeletseng ho isa ho tse robeli matsatsi a mararo ho isa ho a mane pele ho ketsahalo," Lewin o re, a eketsa hore o ka e kopanya le lero la apole ho ntlafatsa tatso.

Empa haeba u hlile u batla ho eketsa lebelo la hau, u lokela ho tsepamisa maikutlo lijong tsohle tsa hau, Lewin o re. O phaella ka ho re: "Re atisa ho sheba litokiso tse bonolo, 'me ho na le lintho tse ling tse ngata tse tla ba molemo ho baatlelete ba lipapali ho feta lero la beet. Ho etsa bonnete ba hore o fumana limatlafatsi tse lekaneng le ho ja hantle ke mehato ea pele. (Leka Maro ana a 10 le Smoothies eo re e Ratang.) Joale, ka holim'a lenaneo le nang le phepo e nepahetseng, u ka bona melemo ho tsoa ho lero la beet. Jusi ea beet e ka u potlakisa, empa e se potlake ka ho lekana ho feta mehato ea mantlha.

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