Njira 5 Zowonjezera Nitric oxide Mwachilengedwe

Zamkati

• 1. Idyani Masamba Kumtunda
• 2. Wonjezerani Kudya kwanu kwa Antioxidants
• 3.Gwiritsani ntchito Zowonjezera Zowonjezera Nitric-oxide
• L-Arginine
• L-Citrulline
• 4. Chepetsani Kugwiritsa Ntchito Pakamwa Pakamwa
• 5. Mwazi Wanu Uyende Ndi Olimbitsa Thupi
• Mfundo Yofunika Kwambiri

Nitric oxide ndi molekyulu yomwe imapangidwa mwachilengedwe ndi thupi lanu, ndipo ndikofunikira pazinthu zambiri zaumoyo wanu.

Ntchito yake yofunika kwambiri ndi vasodilation, kutanthauza kuti imachepetsa minofu yamkati yamitsempha yamagazi, kuwapangitsa kufutukuka ndikuwonjezera kufalikira.

Kupanga kwa nitric oxide ndikofunikira pa thanzi lathunthu chifukwa kumalola magazi, michere ndi mpweya kuti ziziyenda mbali zonse za thupi lanu moyenera komanso moyenera.

M'malo mwake, mphamvu yochepa yopanga nitric oxide imalumikizidwa ndi matenda amtima, matenda ashuga komanso kuwonongeka kwa erectile.

Mwamwayi, pali njira zambiri zopezera nitric oxide yokwanira mthupi lanu.

Nazi njira zisanu zapamwamba zowonjezera nitric oxide mwachilengedwe.

1. Idyani Masamba Kumtunda

Nitrate, kampani yomwe imapezeka m'masamba ena, ndi chimodzi mwazifukwa zomwe masamba amakhala athanzi kwa inu.

Masamba omwe ali ndi nitrate ambiri ndi awa:

• Selari
• Cress
• Chervil
• Letisi
• Beetroot
• Sipinachi
• Arugula

Zakudya izi zikamadya, nitrate amasandulika kukhala nitric oxide, yomwe imapereka zabwino zambiri zokhudzana ndi thanzi la mtima komanso kuchita masewera olimbitsa thupi.

M'malo mwake, kuwunika kambiri kwasonyeza kuti kudya masamba okhala ndi nitrate kungachepetse kuthamanga kwa magazi mofanana ndi mankhwala ena am'magazi (,,,).

Umboni wamphamvu umakonda ma nitrate, makamaka kuchokera ku beetroot, pofuna kupititsa patsogolo masewera olimbitsa thupi mwa othamanga (,, 8,).

Ngakhale zovuta zomwe ma nitrate amakhala nazo pakupanga kwa nitric oxide m'thupi lanu, anthu ena amawapewa poopa kuti ndi owopsa ndipo amathandizira khansa.

Izi ndichifukwa choti ma nitrate a sodium amagwiritsidwa ntchito kwambiri ngati njira yosungira ndi kukonza mu nyama yankhumba, mabala ozizira ndi agalu otentha.

Kudya zakudya izi kumalumikizidwa ndi khansa ya m'mimba, ndipo ma nitrate amaganiza kuti ndi omwe amayambitsa (,).

Nitrate amatha kupanga mankhwala a N-nitroso, monga nitrosamine, omwe amatha kuyambitsa khansa.

Komabe, masamba, omwe amaposa 80 peresenti ya nitrate, amakhala ndi ma antioxidants monga vitamini C, omwe amathandiza kupewa mapangidwe a N-nitroso compounds ().

Chifukwa chake, ma nitrate ochokera ku ndiwo zamasamba alibe vuto lililonse, pomwe ma nitrate azakudya zosinthidwa amatha kukhala ovuta kukhala athanzi, makamaka akagwiritsidwa ntchito mopitilira muyeso (13).

Masamba ndiwo magwero abwino a nitrate, omwe amathandiza kupanga nitric oxide mthupi lanu. Kudya masamba omwe ali ndi nitrate kumathandizira kukhala ndi thanzi labwino komanso kuchita masewera olimbitsa thupi.

2. Wonjezerani Kudya kwanu kwa Antioxidants

Nitric oxide ndi molekyulu yosakhazikika yomwe imawonongeka mwachangu m'magazi, chifukwa chake imayenera kudzazidwanso (14).

Njira imodzi yolimbikitsira kukhazikika kwake ndikuchepetsa kuwonongeka kwake ndikumamwa ma antioxidants.

Antioxidants ndi mamolekyulu omwe amalepheretsa kusintha kwaulere, komwe kumathandizira kukhala ndi moyo waufupi wa nitric oxide ().

Izi antioxidants zimapezeka muzakudya zonse koma makamaka zomwe zimachokera kuzomera, monga zipatso, ndiwo zamasamba, mtedza, mbewu ndi mbewu.

Ma antioxidants ochepa ofunika ndi awa:

• Vitamini C: Antioxidant imeneyi imathandiza thupi lanu kupanga zimakhala zolumikizira, kuphatikiza khungu, mafupa, minyewa ndi khungu. Zimapanganso mankhwala amubongo omwe amathandizira ma cell amitsempha kulumikizana ().
• Vitamini E: Antioxidant iyi imateteza ma cell ku zotsatira zoyipa za zopitilira muyeso zaulere, zomwe zimaganiziridwa kuti zimathandizira kukalamba ndi matenda. Imathandizanso kwambiri kuti chitetezo cha mthupi chitetezeke (,).
• Polyphenols: Gulu la antioxidants limalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa khansa komanso matenda amtima ().
• Glutathione: Wopangidwa "mayi wama antioxidants onse," glutathione ndiye wamkulu antioxidant ndi detoxifier wa khungu lililonse m'thupi lanu.

Kafukufuku wambiri apeza kuti kumeza zotsekemera za nitric oxide, monga nitrate kapena citrulline, ndi ma antioxidants amakhala ndi nitric oxide yambiri mthupi lanu pothandiza kuchepetsa kuwonongeka kwake (,,,).

Masamba omwe ali ndi nitrate ambiri amakhalanso ndi ma antioxidants ambiri, mwina chifukwa chake masamba amakhala othandiza pakukulitsa komanso kukhala ndi nitric oxide () yabwino kwambiri.

Ma antioxidants amathandiza kuchepetsa kuwonongeka ndikuwonjezera moyo wa nitric oxide mthupi lanu.

3.Gwiritsani ntchito Zowonjezera Zowonjezera Nitric-oxide

Zakudya zowonjezera zingapo amagulitsidwa ngati "nitric oxide boosters."

Zowonjezerazi sizikhala ndi nitric oxide yokha, koma zimaphatikizapo zinthu zomwe zimathandizira kupanga nitric oxide mthupi lanu.

Zina mwazomwe amagwiritsidwa ntchito kwambiri ndi L-arginine ndi L-citrulline.

L-Arginine

L-arginine ndi amino acid wofunikira kwambiri, kutanthauza kuti amangoyenera kudya pazakudya zina, pomwe achikulire athanzi amatha kupanga zonse zomwe amafunikira ().

Amapanga mwachindunji nitric oxide kudzera munjira yotchedwa L-arginine-NO njira.

Kafukufuku angapo amathandizira kugwiritsa ntchito L-arginine pakuchulukitsa magazi, koma mwa anthu ena okha.

Mwa iwo omwe ali ndi kuthamanga kwa magazi, kuphatikiza amayi apakati, L-arginine imathandiza pakuchepetsa kuthamanga kwa magazi (, 26,,).

Komabe, umboni wokhoza kwa L-arginine kupititsa patsogolo kuthamanga kwa magazi kapena kuchita masewera olimbitsa thupi mwa anthu athanzi amakhalabe osakanikirana (,,,).

L-arginine amadziwika kuti ndi wotetezeka akamamwa magalamu 20 patsiku, koma zimatha kuyambitsa matenda m'mimba mwa 10 mg (33,).

L-Citrulline

L-citrulline ndimtundu wa amino acid, kutanthauza kuti thupi lanu limatha kupanga zonse zomwe lingafune.

L-arginine akasandulika kukhala nitric oxide, L-citrulline amapangidwa ngati chochokera.

L-citrulline itha kubwezeretsedwanso ku L-arginine ndipo imagwiritsidwa ntchito kukulitsa thupi lanu kupanga nitric oxide.

M'malo mwake, L-citrulline imakulitsa milingo ya L-arginine mthupi lanu kuposa kuwonjezera pa L-arginine yomwe. Izi ndichifukwa choti gawo lalikulu la L-arginine lathyoledwa musanafike m'magazi anu ().

Kafukufuku apeza L-citrulline kuti iwonjezere kuthamanga kwa magazi, kupititsa patsogolo zochita zolimbitsa thupi ndikuchepetsa kuthamanga kwa magazi (,,,).

L-citrulline imawerengedwa kuti ndi yotetezeka, ndipo pamakhala chiwopsezo chochepa chazovuta, ngakhale ndimlingo waukulu ().

Amino acid L-arginine ndi L-citrulline amagwiritsidwa ntchito kupanga nitric oxide mthupi lanu. Amapezeka ngati zowonjezerapo ndipo amakhala ndi zotsatira zabwino pa thanzi la mitsempha ndi magazi.

4. Chepetsani Kugwiritsa Ntchito Pakamwa Pakamwa

Kukamwa pakamwa kumawononga mabakiteriya mkamwa mwanu omwe angapangitse kukula kwa zibowo ndi matenda ena amano.

Tsoka ilo, kutsuka mkamwa kumapha mitundu yonse ya mabakiteriya, kuphatikiza omwe amapindulitsa omwe amathandizira kupanga nitric oxide.

Mabakiteriya apadera mkamwa amasintha nitrate kukhala nitric oxide. M'malo mwake, anthu sangathe kupanga nitric oxide kuchokera ku nitrate popanda mabakiteriya awa).

Kafukufuku wasonyeza kuti kutsuka mkamwa kumapha mabakiteriya am'kamwa omwe amafunikira kuti apange nitric oxide kwa maola 12 (,).

Izi zimapangitsa kuchepa kwa nitric oxide kupanga ndipo, nthawi zina, kuwonjezeka kwa kuthamanga kwa magazi (,).

Zotsatira zoyipa zakutsuka pakamwa pa nitric oxide kupanga zitha kuthandizanso kukulitsa matenda ashuga, omwe amadziwika ndi zovuta mu kupanga kwa insulin kapena kuchitapo kanthu.

Izi ndichifukwa choti nitric oxide imayendetsanso insulini, yomwe imathandizira maselo kugwiritsa ntchito mphamvu zomwe amapeza kuchokera pachakudya chitagayidwa. Popanda nitric oxide, insulini singagwire bwino ntchito.

Kafukufuku wina adapeza kuti anthu omwe amagwiritsa ntchito kutsuka mkamwa kawiri patsiku anali ndi mwayi wambiri wa 65% wokhala ndi matenda ashuga kuposa omwe sanagwiritsepo ntchito pakamwa ().

Chifukwa chake, kuti tisunge nitric oxide yokwanira, ndibwino kugwiritsa ntchito kutsuka mkamwa pang'ono.

Kutsuka pakamwa kumapha mitundu yambiri ya mabakiteriya mkamwa, kuphatikiza omwe amathandizira kupanga nitric oxide. Izi zimachepetsa thupi lanu kutulutsa nitric oxide, yomwe imatha kubweretsa kuthamanga kwa magazi komanso matenda ashuga.

5. Mwazi Wanu Uyende Ndi Olimbitsa Thupi

Kuchita masewera olimbitsa thupi kumapangitsa kuti magazi anu azikoka magazi, makamaka chifukwa amathandizira magwiridwe antchito endothelial.

Endothelium amatanthauza maselo osanjikiza omwe amayendetsa mitsempha yamagazi. Maselowa amapanga nitric oxide, yomwe imasunga mitsempha yamagazi kukhala yathanzi.

Kupanga kosakwanira kwa nitric oxide kumabweretsa endothelium kukanika, komwe kumatha kuyambitsa matenda a atherosclerosis, kuthamanga kwa magazi komanso zina zomwe zimayambitsa matenda amtima ().

Kuchita masewera olimbitsa thupi kumapangitsa kuti maselo anu am'magazi komanso mitsempha yamagazi ikhale yathanzi powonjezera kuthekera kwachilengedwe kwa thupi lanu kupanga nitric oxide.

Kafukufuku angapo wasonyeza kuti kuchita masewera olimbitsa thupi kumawonjezera kutha kwa magazi kumapeto kwa anthu omwe ali ndi kuthamanga kwa magazi komanso matenda amtima, komanso mwa anthu athanzi (48,,).

Kafukufuku akuwonetsanso kuti kuchita masewera olimbitsa thupi kumawonjezera ntchito ya antioxidant, yomwe imathandizira kuletsa kuwonongeka kwa nitric oxide yoyambitsidwa ndi ma radicals aulere (,).

Phindu lochita masewera olimbitsa thupi kumapeto kwa endothelial health ndi nitric oxide kupanga limatha kuwonetsedwa m'masabata ochepa a 10 mukamachita masewera olimbitsa thupi kwa mphindi 30 osachepera katatu pamlungu (48).

Kuti mupeze zotsatira zabwino, phatikizani maphunziro a aerobic, monga kuyenda kapena kuthamanga, ndi maphunziro a anaerobic, monga kukana maphunziro. Mitundu yochita masewera olimbitsa thupi yomwe mungasankhe iyenera kukhala zinthu zomwe mumakonda komanso zomwe mutha kuchita nthawi yayitali.

Pomaliza, lankhulani ndi dokotala wanu kuti mudziwe zovuta zomwe mungakhale nazo pakulimbitsa thupi.

Kuchita masewera olimbitsa thupi nthawi zonse kumatha kukonza magwiridwe antchito anu endothelial motero kupanga kwanu kwachilengedwe kwa nitric oxide.

Mfundo Yofunika Kwambiri

Nitric oxide ndi mamolekyu ofunikira omwe amafunikira thanzi lathunthu. Monga vasodilator, nitric oxide imadziwitsa mitsempha yamagazi kuti ipumule, kuwalola kukulira.

Izi zimapangitsa kuti magazi, michere, ndi mpweya ziziyenda momasuka m'mbali zonse za thupi lanu. Koma kutulutsa kwa nitric oxide kukachepetsedwa, thanzi lanu limatha kusokonekera.

Chifukwa chake, ndikofunikira kukwaniritsa ndikukhala ndi mulingo woyenera wa nitric oxide mthupi lanu.

Zakudya zokhala ndi masamba ambiri okhala ndi nitrate komanso ma antioxidants kapena kugwiritsa ntchito zowonjezera, monga L-arginine kapena L-citrulline, ndi njira zopindulitsa zolimbikitsira thupi lanu kupanga nitric oxide. Njira zina zotsimikizika ndikuphatikizira kuchepetsa kutsuka mkamwa komanso kuchita masewera olimbitsa thupi pafupipafupi.

Kuti mupange nitric oxide yabwino kwambiri, onjezerani masamba omwe ali ndi nitrate yambiri ndikuchita masewera olimbitsa thupi osachepera mphindi 30 patsiku.