No ke aha e hoʻohiki ai nā mea pāʻani hoʻomanawanui ma ka wai pī

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Ua inu ka po'e 'ālapa ma ka 'Olumepika o Lādana no ka hana ki'eki'e, 'o Ryan Hall ka mea marathon o US i lalo i ke aniani no ka ho'omaika'i 'ana i kona manawa holo, a 'o ka hui pôpeku 'o Auburn e ho'ohiki i ka mea 'ula'ula no ka elixir ma mua o ka pā'ani. Ke kamaʻilio nei mākou e pili ana i ka wai beetroot, a kākoʻo pū ka ʻepekema iā ia: Ua hōʻike ʻia nā noiʻi i hala iho nei hiki i ka wai ke kōkua i ka ʻoki ʻana i nā minuke i kou manawa holo, hoʻomaikaʻi i kou hoʻomanawanui ʻana i ka hoʻoikaika ikaika a hoʻomaikaʻi i ke kahe o ke koko a me ka oxygen i loko o ko lākou mau mākala. Eia naʻe, kūʻē ka noiʻi hou mai Pennsylvania State University i kēia mau ʻike, e hōʻike ana ʻaʻole i hoʻonui ka wai beet i ke kahe koko, kahi e nīnau ai i ka nīnau ...

Ke manaʻoʻiʻo nei ʻo Beet Juice i nā mea pāʻani Powerhouse?

"Hoʻohana wau i ka wai beet i kaʻu hoʻomaʻamaʻa a he mau mea ʻaleʻa aʻu e hoʻohiki ai. ʻIke lākou he mea maikaʻi ia i ka hoʻomaikaʻi ʻana i kā lākou hana," i ʻōlelo ʻia e Barbara Lewin, RD, mea hoʻokumu haʻuki o Sports-nutritionist.com e hana pū ana me ka poʻe kiʻekiʻe a me ka Olumepika. nā mea pāʻani. (He aha nā mea ʻē aʻe e ʻai ai ka poʻe pāʻani? ʻO kēia 5 ʻOlumepika Recipes e hoʻoulu i kāu hana.)

ʻO kēia ka manaʻo: piha ka wai Beetroot me nā nitrates, a hoʻololi ʻia kou kino i nitric oxide, kahi mole e hoʻonui ai i ka hoʻonui ʻia ʻana o ke kīʻaha koko, e hoʻonui ana i kou hiki i ke kahe o ke koko a hoʻohaʻahaʻa i ka nui o ka oxygen e pono ai nā mākala. "Hiki iā ʻoe ke hoʻohana maikaʻi i ka oxygen, no laila ʻoi aku ka mana o ka poʻe haʻuki, hiki ke holo wikiwiki, a hiki ke neʻe maikaʻi," wahi a Lewin.

Akā ma ka noiʻi hou ʻana o Penn State, ua hana nā mea komo i inu i ka wai beetroot a laila hana i nā hana forearm ʻaʻole ʻike i ke piʻi o ke kahe o ke koko i ko lākou mau mākala a i ʻole ka hoʻonui ʻana o kā lākou mau moku. ʻO kēia ka noiʻi mua e ana pololei i ka hopena o ka nitrate meaʻai i ke kahe o ke koko i loko o nā ʻiʻo ikaika, akā i mea e hana ai i nā ana pololei loa, nānā wale nā ​​​​mea noiʻi i kahi kūlana kikoʻī loa: Ua hana ʻia ke aʻo ʻana i nā kāne ʻōpio, a wale nō. i komo i kahi hana liʻiliʻi o ka forearm.

"ʻO ʻoe ka ʻōpio, ʻoi aku ke olakino o kāu hana vaskular. I kou mau makahiki, ʻaʻole hiki ke pliable a olakino paha kāu mau kīʻaha koko, no laila ʻaʻole like ka hopena ma kahi 20 makahiki me 30 a 40 paha. makahiki," wehewehe ʻo Lewin.

A ʻo nā hana liʻiliʻi o ke aʻo ʻana, ʻaʻole ia ka mea a ka poʻe e hoʻopuka ai i ka wai aʻa no: "ʻAʻole ia e like me ka nānā ʻana i nā mea holo kaʻa a me nā mea holo," wahi a Lewin. ʻO ka ʻoiaʻiʻo, hoʻopaʻapaʻa nā mea kākau noiʻi iā lākou iho: He mea hiki ke ʻike ʻia kahi hoʻonui ʻana o ke kahe o ke kahe mai ka nitrate papaʻai i kahi ʻoi aku ke kiʻekiʻe a i ʻole nā ​​fatiguing e hana ai i loko o ka mākala e makemake ai i ka hoʻololi ʻana o nitrite i nitric oxide, i ʻōlelo ʻia e ke alakaʻi alakaʻi. mea kākau ʻo David Proctor, ke kaukaʻi o ka kinesiology a me ka physiology ma Penn State.

A ua loaʻa i ka haʻawina nā pōmaikaʻi ʻē aʻe: Ua hoʻemi ka poʻe hui inu wai i ka "wikiwiki o ka hawewe puʻupuʻu," he hōʻailona o nā paia o ke aʻa "de-stiffening." Hiki i kēia ke kōkua i ka hōʻemi ʻana i ka hana e pono ai no ka puʻuwai e pīpī i ke koko, he mea maikaʻi loa ia no nā puʻuwai kaumaha loa e like me kēlā me ka poʻe me ka maʻi maʻi ʻōpū, hoʻopuka ʻo Proctor.

Pono anei ia?

Inā ʻaʻole hōʻole kēia haʻawina i ka noiʻi mua, pono anei ʻoe e hoʻopaʻa i ka wai beet ma mua o kāu heihei aʻe? (No kahi ʻano hoʻoikaika like ʻē, e hoʻāʻo i nā ʻōlelo aʻoaʻo holo maikaʻi loa o nā manawa āpau.)

"Ke manaʻo nei au aia ke ʻano like ʻole e pili ana i nā pono o ka wai beetroot, a ʻike wau i ka ʻokoʻa o kaʻu mau mea pāʻani e inu ai," wahi a Lewin. "Akā naʻe, ʻaʻole ia e lilo i mea maikaʻi no nā mea haʻuki amateur."

Hiki i ka wai Beetroot ke hoʻomaikaʻi i kou manawa: ʻO ka poʻe kukini nāna i hoʻouka i nā mea ʻulaʻula ma mua o ka 5K kahi ʻumi ʻana i ka 1.5 pākēneka i ko lākou manawa, i ke aʻo ʻana i ka European Journal of Applied Physiology. ʻO ka poʻe kaʻa kaʻa i inu i ʻelua mau kīʻaha wai beetroot ma mua o ka hoʻāʻo ʻana he 3 pakeneka ka wikiwiki a hoʻonui i ka mana me kēlā me kēia paʻi wāwae ma mua o ka wā i holo ai lākou, e like me ke ʻano o nā noiʻi UK.

ʻOiai keʻoki ʻana i kēlā me kēia manawa maikaʻi loa kāu PR, hoʻopakele wale lākou iā lākou iho ma kahi o 20 a 30 kekona. ʻOiai ʻaʻole ia he mea koʻikoʻi no ka poʻe haʻuki amateur, "ʻo ka ʻokoʻa i kekona ke ʻano o ka ʻokoʻa ma waena o kahi mekala kālā a i ʻole mekala gula no ka Olympian," wahi a Lewin. (E nānā i kēia mau Momona Pāʻani Iconic 20 e hōʻike nei i nā Athletes Wahine.)

A laila aia ka ʻokoʻa o nā beets iā lākou iho: Hiki iā ʻoe ke loaʻa i nā beets mai ʻelima mau mahiʻai like ʻole a e loaʻa iā lākou nā ʻano meaʻai like ʻole, ʻo ia hoʻi, ʻoi aku ka maikaʻi o nā beets āu e inu ai ma mua o nā beets a kāu hoaaloha. . A ʻo ka wai pīkī hou a me ka wai pīkī i hoʻomoʻa ʻia he ʻokoʻa nā pae meaʻai like ʻole.

No laila, pono anei ʻoe e hoʻolei? ʻAʻole pono: ʻoiai inā ʻaʻole ʻoe he Olympia, ʻaʻohe mea ʻino i ka hoʻokomo ʻana i ka wai beet i kāu papaʻai. "ʻAʻole nui ka loaʻa ʻana o nā mea pāʻani, akā ʻaʻole e hōʻeha nā meaʻai, ʻoiai ʻo ka beets he nui nā antioxidant a me nā waiwai anti-inflammatory," wahi a Lewin. ʻAʻole no ka poʻe holo wale: ʻO ka hoʻomaikaʻi ʻana i ke kahe o ka oxygen, ʻo ia hoʻi, e pōmaikaʻi paha kāu mau haʻawina ikaika kiʻekiʻe a me kāu mau holo (e like me kēia 10 New Fat-Blasting Tabata Workouts).

Ehia mau mea e kōkua

Loaʻa nā pae Nitrate mai kahi hoʻouka ʻana, no laila e hoʻomaka e kūkulu i kāu mau pae i kekahi mau lā ma waho o kahi hanana hoʻoikaika kino nui. "ʻO ka hapa nui o kaʻu mau mea pāʻani e lawe i ʻeono a ʻewalu auneke ʻekolu a ʻehā lā ma mua o kahi hanana," wahi a Lewin, me ka hoʻohui ʻana hiki iā ʻoe ke hui pū me ka wai ʻāpala i mea e ʻono ai.

Akā inā ʻoe e ʻimi maoli i ka hoʻonui i kāu holo, pono ʻoe e nānā i ke koena o kāu papaʻai, i ʻōlelo ʻo Lewin. "Makemake mākou e nānā i nā hoʻoponopono maʻalahi, a he nui nā mea ʻē aʻe e ʻoi aku ka maikaʻi o nā mea pāʻani amateur ma mua o ka wai beet," wahi āna. ʻO ka hōʻoia ʻana e loaʻa ana ʻoe i nā meaʻai kūpono a me ka ʻai pono ʻana ʻo ia nā pae mua. (E hoʻāʻo i kēia mau wai 10 a me nā Smoothies a mākou e aloha ai.) A laila, ma luna o kahi papahana meaʻai maikaʻi maoli, ʻike paha ʻoe i nā pōmaikaʻi mai ka wai wai beet. Hiki iā ʻoe ke wikiwiki i ka wai beet, akā ʻaʻole lawa ka wikiwiki e kāpae i nā pae kumu.

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