Tambayi Likitan Abincin: Antioxidants Bayan Aiki

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Q: Shin gaskiya ne cewa yana da mahimmanci a cinye antioxidants bayan motsa jiki don rage kumburi?

A: A'a, kamar yadda ya saba, antioxidants bayan aikin motsa jiki na iya yin illa ga ci gaban lafiyar ku.

Kodayake motsa jiki yana haifar da tsattsauran ra'ayi da haɓaka damuwa na oxyidative-don haka kuna tunanin ɗaukar antioxidants don kashe waɗancan tsattsauran ra'ayi waɗanda aka kirkira yayin aji na juyawa zai taimaka dawo da tsarin ku zuwa al'ada-wannan ba haka bane. Akasin haka shine ainihin gaskiya: Bayan motsa jiki ƙarin antioxidants ba sa yi wa jikinka wani tagomashi.

Wataƙila kuna godiya da gaskiyar cewa jikinku yana warkar da kansa kuma yana aiki sosai don magance gubobi da damuwa, yana gina kansa da dawowa da ƙarfi fiye da kowane lokaci. Wannan shi ne gaba ɗaya bayan horar da nauyi, kuma tsarin garkuwar jikin ku yana aiki ta irin wannan lambar. Antioxidants bayan motsa jiki sun karya waccan lambar warkar da kai kuma suna rushe mahimman hanyoyin da ke faruwa ta dabi'a waɗanda aka ƙera don magance matsalolin motsa jiki wanda ya samo asali. Wannan na iya kawo cikas ga ci gaban ku ta hanyoyi biyu:

1. Ci gaban tsoka: Ana buƙatar samar da radicals masu kyauta a lokacin motsa jiki don haɓaka haɓakar tsoka mai kyau. Haƙiƙanin hanyoyin da radicals na kyauta ke taimakawa jujjuya canjin ginin tsoka ba a san su ba, amma ga alama cewa radicals kyauta suna aiki azaman siginar anabolic zuwa ƙwayoyin tsokar ku, suna nuna su dawo girma da ƙarfi fiye da da. Ta hanyar kashe waɗannan radicals kyauta ta hanyar kariyar antioxidant, ba za ku sami mafi kyawun zaman horo na nauyi ba.

2. Jiyya na insulin: Ofaya daga cikin fa'idodi masu yawa na motsa jiki shine cewa yana inganta ƙarfin tsokar mu na ɗan lokaci don amsa insulin hormone da ɗaukar sukari (watau insulin sensitivity), amma ƙarin antioxidants na tsoma baki tare da wannan sakamako mai tsarki. A cikin takardar kimiyya mai suna "Antioxidants Hana Hana Kiwon Lafiya-Inganta Illolin Motsa Jiki a cikin Mutane" (kyakkyawan take!), Mawallafin sun ba da rahoto game da wani binciken da suka gudanar yana duban tasirin bitamin C da E, abubuwan da aka saba amfani da su na antioxidants. akan hankalin insulin.

Masu binciken sun kammala, "Bisa ga shaidar da aka samo daga binciken da aka yi a halin yanzu, a nan muna ba da shawara mai mahimmanci don samar da ROS (jinsunan oxygen mai amsawa) wanda ke haifar da motsa jiki don inganta haɓakar insulin a cikin mutane." Yin amfani da ƙarin bitamin C da E ya hana zama dole samuwar radicals kyauta (aka ROS), kuma sakamakon haka ya ɓata haɓakar haɓakar insulin da aka saba samu bayan motsa jiki.

A ƙarshe, bai kamata ku buƙaci ƙarawa da megadoses na antioxidants ba tare da takamaiman dalili ba idan kuna yin 'ya'yan itatuwa da kayan marmari iri-iri su zama ginshiƙan abincin ku. Abincin da ke gaba yana cike da antioxidants. Yawan cin su yana kawar da buƙatar ƙarin kayan aikin antioxidant:

• kabeji
• broccoli
• blueberries
• gyada
• flaxseeds
• apples (musamman fata)
• koren shayi
• kofi
• albasa
• jan giya (wanda kowa ya fi so)

Idan kun kasance lafiya kuma kuna motsa jiki akai-akai, mayar da hankali kan cin waɗannan abinci a cikin mako guda kuma watakila ma iyakance su kai tsaye bayan motsa jiki don haɓaka fa'idodin motsa jiki yayin da kuke samun duk antioxidants da jikin ku ke buƙatar yin aiki a mafi kyawun sa. .

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