Table of Contents

A cikin duniyar kiwon lafiya na aiki, 'yan wasa da masu sha'awar motsa jiki suna ci gaba da neman dabarun da suka danganci hujja don inganta farfadowa da haɓaka aikin gaba ɗaya. Wani mahimmin abin da ya sami kulawa mai mahimmanci a cikin 'yan shekarun nan shine rawar antioxidants. Waɗannan magungunan masu ƙarfi suna taimakawa wajen magance damuwa ta oxidative, wani samfurin halitta na motsa jiki mai ƙarfi, da tallafawa ikon jiki don gyara da ƙarfafa kansa. Duk da yake an san ainihin ma'anar, zurfin tasirin su akan lafiyar sel, tsarin kumburi, da daidaitawa ga horo galibi ba a yaba shi ba. Wannan labarin yana bincika ilimin da ke bayan antioxidants, fa'idodin su a cikin farfadowa da haɓaka aikin, da kuma kyawawan shawarwari masu amfani, masu aiki don haɗa su cikin rayuwar yau da kullun don tallafawa ci gaban wasanni mai ɗorewa.

Fahimtar Matsalolin Rashin Hankali da Kuma Tasirinsa a Wasan Wasan Wasan Wasanni

A lokacin motsa jiki, musamman a lokacin motsa jiki mai ƙarfi ko kuma a lokacin da aka daɗe, metabolism na jikinka yana ƙaruwa sosai. Wannan ƙaruwar aikin maye gurbin yana haifar da ƙaruwa a samar da ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayo

ROS na iya kunna hanyoyin da ke haɓaka bayyanawar enzymes masu kariya da inganta mitochondrial biogenesis. Duk da haka, lokacin da samar da ƙwayoyin cuta suka wuce ƙarfin jiki na hana su, lalacewa ta faru. Wannan rashin daidaituwa an danganta shi da ciwon tsoka, lalacewar membrane na sel, lalacewar aikin rigakafi, har ma da raguwar wasan motsa jiki a tsawon lokaci.

Sakamakon damuwa mai ƙonewa ba tare da kulawa ba ya wuce gajiya kawai. Zai iya hanzarta lalata furotin, rage ƙimar gyara DNA, da kuma taimakawa wajen kumburi na kullum. Ga 'yan wasa da ke tura iyakokinsu koyaushe, sarrafa damuwa mai ƙonewa ya zama muhimmin ɓangare na kula da nauyin horo. Ba tare da matakan da suka dace ba, tarin lalacewar ƙwayoyin halitta na iya haifar da tsawo a cikin aiki ko, mafi muni, ƙara haɗarin ciwon ciwon ciwon jiki da rauni.

Mene ne Maganin Antioxidants?

Antioxidants kwayoyin ne da ke hana free radicals ta hanyar ba da lantarki, yadda ya kamata hana su haifar da lalacewar sel. Jiki yana samar da wasu antioxidants a cikin jiki, kamar glutathione, superoxide dismutase, da catalase, amma kuma yana dogaro da tushen abinci don Kula da daidaitaccen ma'auni. Ingancin antioxidants ya dogara da tsarin sunadarai, bioavailability, da kuma ikon isa ga takamaiman sassan sel inda ake samar da ROS.

Antioxidants na yau da kullum sun hada da nau'ikan enzymatic da wadanda ba enzymatic.

  • Vitamin C (FLT:1) mai narkewa a cikin ruwa mai narkewa wanda ke aiki a cikin ruwa da kuma ruwa na waje, yana da mahimmanci ga haɗin collagen da tallafin rigakafi.
  • Vitamin E (tocopherols) antioxidant mai narkewa a cikin kitse wanda ke kare membranes daga lipid peroxidation, musamman mahimmanci ga ƙwayoyin tsoka.
  • Beta-carotene da sauran carotenoids (lycopene, lutein) pigments mai narkewa a cikin kitse waɗanda ke aiki azaman masu ɗaukar radicalic masu ƙarfi a fata da idanu.
  • Selenium (FLT: 1) ma'adinai ne na ma'adinai wanda ke aiki a matsayin cofactor don glutathione peroxidase, ɗayan manyan enzymes antioxidant na jiki.
  • Zinc (FLT: 1) yana da hannu a cikin aikin superoxide dismutase kuma yana taimakawa wajen daidaita membranes na sel.
  • Polyphenols da flavonoids (wanda aka samo a cikin 'ya'yan itatuwa, kayan lambu, shayi, da koko) babban dangin mahadi tare da hanyoyi daban-daban, gami da ƙarancin ƙarfe da haɓakar enzyme.
  • Coenzyme Q10 (FLT:1) (ubiquinone) wani kwayoyin da ke narkewa a cikin lipid wanda shine babban ɓangaren sarkar jigilar lantarki ta mitochondrial kuma mai ƙarfi antioxidant a cikin membranes mitochondrial.
  • Glutathione shine babban antioxidant na intracellular, wanda aka samar da shi ta hanyar endogenous daga cysteine, glycine, da glutamate.

Wadannan antioxidants suna aiki tare don kare kwayoyin, tallafawa aikin rigakafi, da rage kumburiduk mahimman abubuwan da ke haifar da farfadowa da aiki a wasanni. Misali, bitamin C na iya sake amfani da bitamin E, yana ba da damar sake amfani da wannan a cikin kare membranes lipid. Hakanan, glutathione kai tsaye yana lalata ROS kuma yana da mahimmanci ga hanyoyin cire guba. fahimtar wannan hulɗar yana da mahimmanci saboda dogaro da antioxidant ɗaya na iya zama ƙasa da tasiri fiye da tsarin kewayon.

Matsayin Da Antioxidants Suke Yi a Yin Ceto

Maimaitawa wani muhimmin mataki ne a kowane tsarin horo. A wannan lokacin ne jiki ke gyara lalacewar kayan jiki, ya sake cika ajiyar makamashi, kuma ya dace da motsa jiki. Antioxidants suna taka muhimmiyar rawa wajen hanzarta waɗannan matakai ta hanyar rage lalacewar oxidative da kumburi.

Yadda Za a Rage Raunin da Za a Yi wa Kasusuwa

Antioxidants taimaka rage oxidative lalacewar ga tsokoki fiber lalacewar da ke haifar da tsanani motsa jiki. Lokacin da tsokoki na tsokoki da aka yi wa eccentric contractions ko high karfi fitarwa, micrrotears faruwa, wanda ke haifar da jinkiri fara tsoka zafi (DOMS). oxidative damuwa exacerbates wannan lalacewar ta hanyar niyya da phospholipid bilayer na sarcolemma da sarcoplasmic reticulum. By neutralizing da free radicals da tara a lokacin da kuma bayan motsa jiki, antioxidants iya rage da digiri na tsoka lalacewar. Nazarin sun nuna cewa kari da ceri (wadata a anthocyanins) ruwan 'ya'yan itace ko bitamin E iya rage alama na tsoka lalacewar kamar creatine kinase da lactate dehydrogenase, da ke haifar da kasa soreness da sauri dawo da kewa na motsi.

Rage Ƙarfi

Ƙarfi wani ɓangare ne na aikin warkarwa, amma ciwon kumburi ko wuce kima na iya lalata farfadowa. antioxidants rage amsoshin kumburi ta hanyar daidaita aikin cytokines masu ƙonewa kamar interleukin-6 da kuma ƙwayar necrosis factor-alpha. Alal misali, polyphenols daga koren shayi da curcumin daga turmeric an nuna su rage NF-κB, babban abin da ke haifar da kwayar halitta wanda ke sarrafa bayyanar kwayoyin cuta. Wannan yana haifar da amsa mai ƙonewa wanda har yanzu yana ba da damar gyara ƙwayoyin jiki ba tare da tsawan lokaci ba.

Taimako ga Lafiya ta Ƙarfafa Jiki

Horar da ƙarfi na iya dakatar da aikin rigakafi na ɗan lokaci, yana haifar da taga buɗewa don kamuwa da cuta. Wannan yana da nasaba da tasirin rigakafi na glucocorticoids da aka saki a cikin martani ga motsa jiki mai tsanani kuma wani ɓangare saboda lalacewar oxidative ga ƙwayoyin rigakafi. Antioxidants yana ƙarfafa rigakafi ta hanyar kare lymphocytes da neutrophils daga apoptosis da ROS ke haifar. Vitamin C, musamman, an san shi da tallafawa aikin phagocytes da haɓaka yaduwar ƙwayoyin T. A 2019 meta-bincike a cikin Nutrients ya tabbatar da cewa daidaitaccen matsayin antioxidant yana da alaƙa da ƙananan cututtukan cututtukan iska na sama a cikin 'yan wasa.

Inganta Gyara Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwa

A matakin sel, antioxidants taimaka wajen gyara lalacewar DNA da membranes na sel. Wannan yana da mahimmanci don kiyaye ingantaccen aikin tsoka da hana tarin lalacewar da ke haifar da tsufa. Bugu da ƙari, antioxidants kamar CoQ10 suna tallafawa ingancin mitochondrial ta hanyar kare sarkar jigilar lantarki daga lalacewar ROS. Mitochondria masu lafiya suna samar da ATP yadda ya kamata, wanda ke fassara zuwa mafi kyawun wadatar makamashi yayin horo da kuma sake cika shagunan phosphocreatine cikin sauri bayan motsa jiki.

Maganin Antioxidants da Ƙarfafa Ayyuka

Bayan dawowa, antioxidants na iya tasiri ga aiki. Ta hanyar sarrafa damuwa ta oxidative, 'yan wasa na iya samun ingantaccen jimiri, ƙarfi, da rage gajiya. Bincike ya nuna cewa abincin antioxidant mai wadataccen abinci na iya taimakawa wajen kula da aikin mitochondrial, yana haifar da ingantaccen samar da makamashi yayin motsa jiki. Bugu da ƙari, antioxidants na iya inganta kwararar jini ta hanyar kare ƙwayoyin endothelial na jijiyoyin jini daga lalacewar oxidative, wanda zai iya haɓaka isar da iskar oxygen zuwa tsokoki da haɓaka jimiri.

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Masu wasan motsa jiki masu jimiri suna amfana musamman daga maganin antioxidant. Wani binciken da aka buga a cikin Jaridar Applied Physiology (FLT: 0) ya gano cewa ƙarin tare da cakuda bitamin C da E na tsawon makonni da yawa ya rage alamun damuwa na oxidative da inganta lokacin zuwa gajiya a cikin masu hawan keke. Tsarin yana da alama ya ƙunshi ingantaccen aikin endothelial da haɓaka haɓakar nitric oxide, wanda ke haɓaka vasodilation da rage farashin oxygen na motsa jiki.

Ƙarfi da Ƙarfin Ƙarfi

Ga 'yan wasan motsa jiki, antioxidants na iya tallafawa farfadowa tsakanin sets da zaman. Ta hanyar rage nauyin oxidative daga ɗaga nauyi, antioxidants na iya taimakawa wajen kiyaye samar da ƙarfi da rage tarin kayan maye gurbin kamar lactate. Polyphenols daga cakulan duhu ko pomegranate an yi nazarin su don ikon su na inganta jimiri na tsoka da rage ƙarfin da aka ɗauka yayin horo na juriya. Duk da cewa tasirin ya fi ƙanƙanta idan aka kwatanta da sakamakon jimiri, tallafi na antioxidant mai daidaituwa yana ba da gudummawa ga jimillar horo gaba ɗaya a tsawon lokaci.

Ka rage Ra'ayin Gajiya

ROS na iya lalata aikin neurotransmitter kuma ya rage motsa jiki don contraction na tsokoki. Ta hanyar kare ƙwayoyin jijiya da rage kumburi, antioxidants na iya taimaka wa 'yan wasa su ji kasa gajiya yayin da kuma bayan motsa jiki. Wannan amfanin ilimin halayyar ba za a iya mantawa da shi ba, saboda fahimtar ƙoƙari yana da tasiri sosai ga aikin a cikin yanayin gasa.

Abincin Abincin da ke Dauke da Antioxidants

Ƙara abinci mai gina jiki a cikin abincinku shine hanya mafi kyau da ta fi dacewa don tallafawa jikinku. Cikakken abinci yana samar da matrix mai rikitarwa na phytochemicals waɗanda ke aiki tare, sau da yawa tare da mafi kyawun ilimin halittu idan aka kwatanta da kari na musamman. Yin jaddada abinci mai launi da bambancin abinci yana tabbatar da fadi da kewayon antioxidants.

'Ya'yan itatuwa

  • Berries: Blueberries, strawberries, raspberries, da blackberries ne masu arziki a anthocyanins da bitamin C. A guda kofin blueberries samar da kimanin 9 MG na anthocyanins.
  • Cherries: Cherries masu tsami suna da melatonin da anthocyanins da yawa, kuma hakan ya sa mutane suke son su yi barci da kuma warkewa.
  • 'Ya'yan itatuwa masu laushi da 'ya'yan itacen citrus: Suna da kyau sosai wajen samar da bitamin C da kuma flavonoids kamar hesperidin.
  • Girman: Yana ɗauke da punicalagins, antioxidants masu ƙarfi da ke sa a sami sinadarin nitric oxide.

Abincin da ya kamata a yi

  • Abincin ganyayyaki: Spinach da kale suna ba da lutein, zeaxanthin, da beta-carotene.
  • Gurasar da ke da tsami: Broccoli, sprouts da kabeji suna ɗauke da sulforaphane, wani abu da ke sa enzymes masu ƙone antioxidant su yi aiki sosai.
  • Gurasar: Beets suna da abubuwa masu yawa kamar betalains da nitrates, wanda ke taimaka wa jini ya riƙa gudana kuma ƙwayoyin jikin mutum su kāre kansu.

Nuts, Tsaba, da Kuma 'Ya'yan Legumes

  • Almond da walnuts: Ka ba da bitamin E, selenium, da polyphenols.
  • Ƙaƙƙarfan ƙwayoyin linzamin kwamfuta da sunflower: Mai arziki a lignans da bitamin E.
  • Farin kabewa da ruwan 'ya'yan itace: Suna dauke da polyphenols da kuma karamin adadin selenium.

Cikakken hatsi

Oats, quinoa, da shinkafa suna da sinadarin phenolic kamar ferulic acid, wanda ke taimakawa wajen rage yawan antioxidant a cikin abincin.

Kayan Dauki, Ƙamshi, da Abin sha

  • Turmeric: Curcumin yana da ƙarfi mai ƙone antioxidant, ko da yake ana ƙara ɗaukansa idan aka haɗa shi da barkono baki (piperine).
  • Ginger: Ya ƙunshi gingerols tare da antioxidant da anti-nausea Properties.
  • Green tea: Mai arziki ne a cikin catechins, musamman epigallocatechin gallate (EGCG), wanda aka yi nazari sosai game da amfanin da yake da shi ga lafiyar jiki.
  • Kofi: Babban tushen chlorogenic acid a yawancin abinci.

Haɗin waɗannan abinci a cikin abincikamar salatin farin gishiri tare da berries, walnuts, da vinagrette na citrusyana ba da tasirin aiki wanda ya fi jimlar sassansa. Don ƙarin bayani, bayanan bayanan ORAC na USDA (FLT:1) (yanzu an dakatar da shi amma har yanzu ana yin tunani) ya tsara abinci ta hanyar ƙarfin ɗaukar kwayoyin oxygen, yana ba da ingantaccen tsari don gano abinci mai ƙarancin antioxidant.

Ƙarin: Amfanin da Hadarin

Duk da yake ana fifita tushen abinci, wasu 'yan wasa suna juya ga abubuwan antioxidant kamar bitamin C, bitamin E, ko coenzyme Q10 don tabbatar da isasshen shan su. Abun kari na iya zama mai dacewa kuma na iya amfanar mutane tare da ƙarancin ƙarancin ko matsalolin rashin ɗaukar nauyi. Duk da haka, yana da mahimmanci a kusanci ƙarin tare da hankali, saboda yawan shan antioxidant na iya lalata wasu daga cikin dacewa da horo ta hanyar tsoma baki da yanayin yanayin damuwa na jiki.

Lokacin da Ƙarin Zai Iya Amfani

  • A lokacin da ake yin horo mai tsanani da kuma yawan damuwa na oxidative (misali, horo a kan tsayi, zaman kwana biyu).
  • A cikin tsofaffin 'yan wasa tare da rage ƙarfin antioxidant na endogenous.
  • Bayan rauni ko rashin lafiya, lokacin da taimakon rigakafi yake da muhimmanci.
  • Ga 'yan wasa da ke da iyakantaccen damar samun kayan abinci mai sabo (misali, yayin tafiya).

Ƙarƙashin da Za a Iya Yi

An ruwaito cewa manyan maganin rigakafi guda ɗaya, musamman bitamin C da E, suna tsoma baki da gyare-gyare da motsa jiki kamar mitochondrial biogenesis da kuma jin daɗin insulin. Wani binciken da aka buga a cikin ayyukan Cibiyar Kimiyya ta Kasa ya gano cewa ƙarin bitamin C da E sun rage karuwar ƙwayar tsoka da ƙarfin jimiri wanda yawanci yakan faru tare da horo. Wannan ba yana nufin cewa antioxidants suna da illa ba, amma lokaci da kuma maganin maganin. Cin antioxidants bayan motsa jiki (maimakon kafin ko yayin) na iya zama mafi kyau, saboda yana ba da damar motsa jiki motsa jiki don fara siginar daidaitawa kafin ROS ya tashi.

Shawarwarin gaba ɗaya don ƙarin sun haɗa da amfani da samfurin mai yawa-maishi da ƙananan allurai maimakon megadoses na mahaɗin guda ɗaya.

Hanyoyi Masu Amfani don Kaɗa Yawan Abincin Antioxidant

Yin amfani da waɗannan dabarun zai iya taimaka wa 'yan wasa su yi amfani da ƙarfin antioxidants don inganta warkewa da sauri, rage haɗarin rauni, da kuma inganta aikin a hanya mai dorewa.

  1. Ciyar da 'ya'yan itatuwa da kayan lambu masu launi: Ka yi niyya don aƙalla kashi biyar a rana, rufe bakan gizo. Kowane launi yana wakiltar nau'ikan antioxidants daban-daban: ja (lycopene), orange / rawaya (beta-carotene), kore (lutein), blue / purple (anthocyanins), fari (flavonoids).
  2. Ciyar da antioxidant a cikin abinci kafin ko bayan motsa jiki. Alal misali, wani berry smoothie bayan horo na iya samar da bitamin C da polyphenols don tallafawa farfadowa. Guji manyan allurai nan da nan kafin motsa jiki idan kuna damuwa game da daidaitawa.
  3. Matakan Antioxidants tare da Fats don Absorption: FLT:1 Antioxidants masu narkewa a cikin kitse kamar bitamin E, beta-carotene, da CoQ10 suna da kyau lokacin da aka cinye su tare da tushen kitse na abinci, kamar avocado, kwayoyi, ko man zaitun.
  4. FLT:0: Ci gaba da Nishaɗi: (FLT: 1) Nishaɗi mai kyau yana tallafawa lafiyar sel kuma yana taimakawa antioxidants don yin yawo yadda yakamata. Rashin ruwa na iya ƙara damuwa oxidative.
  5. Yi hankali da kari: Yi amfani da kari azaman kari, ba maye gurbin abinci mai gina jiki ba. Fara da ƙananan zuwa matsakaiciyar kashi kuma daidaita dangane da yawan horo da murmurewa.
  6. ] Horar da daidaituwa da farfadowa: [FLT: 1]] Guji motsa jiki mai yawa wanda zai iya mamaye rigakafin antioxidant. Lokaci ya kamata ya haɗa da isasshen hutawa da makonni na cirewa don ba da damar jiki ya sake saitawa.

Ƙarshen

Antioxidants suna da mahimmanci a cikin sarrafa damuwa na oxidative, tallafawa dawowa, da haɓaka wasan motsa jiki. Abincin da ya dace mai wadataccen abinci mai ƙunshe da antioxidant, haɗe tare da horo mai kyau da ayyukan dawowa, na iya taimaka wa 'yan wasa su inganta sakamakon su. Duk da yake kari na iya ba da fa'idodi a cikin takamaiman yanayi, ya kamata a yi amfani da su cikin hankali da daidaitaccen abinci don kauce wa tsangwama ga tsarin daidaitawa. A ƙarshe, fahimtar da amfani da rawar antioxidants na iya zama mai canza wasa a cikin tafiyarku ta lafiyar wasan, yana ba ku damar horar da ku da wuya, dawo da sauri, da yin aiki mafi kyau a cikin daidaito.