Iindlela ezi-5 zokunyusa iNitric oxide ngokwendalo

Umxholo

• 1. Yitya imifuno ephezulu kwiiNitrate
• 2. Yandisa ukungenisa kwakho kwee-Antioxidants
• 3.Sebenzisa iiNitric-Oxide-Boosting Supplements
• L-Arginine
• I-L-Citrulline
• 4. Nciphisa ukusebenzisa kwakho umlomo
• 5. Yenza iGazi lakho liHambele ngokuzilolonga
• Umgca osezantsi

I-nitric oxide yimolekyuli eveliswa ngokwendalo ngumzimba wakho, kwaye kubalulekile kwiinkalo ezininzi zempilo yakho.

Owona msebenzi ubaluleke kakhulu kukuvasa i-vasodilation, oko kuthetha ukuba iyayiphumlisa imisipha yangaphakathi yemithambo yegazi, ibangele ukuba bandise kwaye bandise ukujikeleza.

Imveliso ye-nitric oxide ibalulekile kwimpilo iyonke kuba ivumela igazi, izakhamzimba kunye neoksijini ukuba ihambe kuwo onke amalungu omzimba wakho ngokufanelekileyo nangokufanelekileyo.

Ngapha koko, amandla emida okuvelisa i-nitric oxide inxulunyaniswa nesifo sentliziyo, isifo seswekile kunye nokungasebenzi kakuhle emzimbeni.

Ngethamsanqa, zininzi iindlela zokugcina amanqanaba afanelekileyo e-nitric oxide emzimbeni wakho.

Nazi iindlela ezi-5 eziphezulu zokunyusa i-nitric oxide ngokwendalo.

1. Yitya imifuno ephezulu kwiiNitrate

Initrate, ikhompawundi efumaneka kwimifuno ethile, sesinye sezizathu zokuba imifuno ibe sempilweni kuwe.

Imifuno ephezulu kwi-nitrate ibandakanya ():

• Isileri
• Cress
• Chervil
• Ilethasi
• Beetroot
• Ispinatshi
• Arugula

Xa oku kutya kutyiwa, ii-nitrate ziguqulwa zaba yi-nitric oxide, enika uluhlu olubanzi lwezibonelelo zezempilo ezinxulumene nempilo yentliziyo kunye nokusebenza komzimba.

Ngapha koko, uhlalutyo oluninzi lubonakalisile ukuba ukutya imifuno enezitrate enesitrophu kungalunciphisa uxinzelelo lwegazi njengamayeza athile oxinzelelo lwegazi (,,,).

Ubungqina obuqinileyo buthanda i-nitrate, ngakumbi ukusuka kwi-beetroot, yokuphucula ukusebenza kweembaleki (,, 8,).

Ngaphandle kweziphumo ezinazo ii-nitrate kwimveliso ye-nitric oxide emzimbeni wakho, abanye abantu bayaziphepha ngenxa yokoyika ukuba ziyingozi kwaye banegalelo kumhlaza.

Oku kusenokwenzeka ukuba i-nitrate yesodium isetyenziswa rhoqo njengendawo yokulungisa kunye nokulungisa imibala kwibhekoni, ukusika okubandayo kunye nezinja ezishushu.

Ukutya oku kutya kunxulunyaniswa nomhlaza wamathumbu, kwaye iitrate kucingelwa ukuba zingunobangela (,).

IiNitrate zinokwenza iikhompawundi ze-N-nitroso, ezinjenge-nitrosamine, ezinokubangela umhlaza.

Nangona kunjalo, imifuno, ene-akhawunti engaphezulu kweepesenti ezingama-80 zenitrate, inee-antioxidants ezinjengevithamini C, enceda ukuthintela ukwenziwa kweekhompawundi zeN-nitroso ().

Ke ngoko, ii-nitrate ezivela kwimifuno azinabungozi, ngelixa iitrate kwiinyama ezigqityiweyo zinokuba yingxaki kwimpilo, ngakumbi xa ityiwe ngaphezulu kwexesha elide (13).

Imifuno yimithombo elungileyo ye-nitrate, ethi incede ifom nitric oxide emzimbeni wakho. Ukutya imifuno enesityebi kuphucula impilo yentliziyo kunye nokusebenza komzimba.

2. Yandisa ukungenisa kwakho kwee-Antioxidants

I-nitric oxide yimolekyuli engazinzanga eyehla ngokukhawuleza kwigazi, ngenxa yoko kufuneka igcwaliswe rhoqo (14).

Enye indlela yokunyusa uzinzo kunye nokunciphisa ukonakala kukusebenzisa ii-antioxidants.

I-Antioxidants ziimolekyuli ezithomalalisa ii-radicals zasimahla, ezinegalelo kubomi obufutshane be-nitric oxide ().

Ezi antioxidants zifumaneka kuko konke ukutya kodwa ikakhulu ezo zivela kwizityalo, ezinje ngeziqhamo, imifuno, amandongomane, iimbewu kunye neenkozo.

Ii-antioxidants ezimbalwa ezibalulekileyo zibandakanya:

• Vitamin C: Le antioxidant inceda umzimba wakho ukuba wakhe izihlunu ezinxibelelanayo, kubandakanya ulusu, amathambo, imisipha kunye neqwanga. Ikwavelisa neekhemikhali zobuchopho ezinceda iiseli zemithambo-luvo zinxibelelane ().
• Vitamin E: Le antioxidant ikhusela iiseli kwiziphumo ezonakalisayo zeeradicals zasimahla, ekucingelwa ukuba zinegalelo ekwaluphaleni nakwizifo. Ikwadlala indima ebalulekileyo ekugcineni amajoni omzimba omelele (,).
• Iipolyphenols: Eli nqanaba le-antioxidants linxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa umngcipheko womhlaza kunye nesifo sentliziyo ().
• Glutathione: Umdibanisi "ongumama wazo zonke i-antioxidants," i-glutathione yeyona master antioxidant kunye ne-detoxifier yeseli nganye emzimbeni wakho.

Izifundo ezininzi ziye zafumanisa ukuba ukungenisa i-nitric oxide precursors, efana ne-nitrate okanye i-citrulline, ene-antioxidants igcina amanqanaba aphezulu e-nitric oxide emzimbeni wakho ngokunceda ukunciphisa ukonakala kwayo (,,,).

Imifuno ephezulu kwi-nitrate nayo inendalo ephezulu kwii-antioxidants, ekusenokwenzeka ukuba kutheni imifuno isebenza ngokunyusa kunye nokugcina amanqanaba aphezulu e-nitric oxide ().

Antioxidants kunceda ukunciphisa ukonakala kunye nokwandisa ubomi nitric oxide emzimbeni wakho.

3.Sebenzisa iiNitric-Oxide-Boosting Supplements

Izongezo zokutya zathengiswa njenge “nitric oxide boosters.”

Ezi zongezelelo aziqukethe i-nitric oxide ngokwayo, kodwa zibandakanya izithako ezinceda ukwenza i-nitric oxide emzimbeni wakho.

Ezimbini zezona zisetyenziswa ziqhelekileyo zi-L-arginine kunye ne-L-citrulline.

L-Arginine

I-L-arginine yi-amino acid eyimfuneko phantsi kwemeko ethile, oko kuthetha ukuba kufuneka isetyenziswe kuphela ekudleni phantsi kweemeko ezithile, ngelixa abantu abadala abasempilweni benokwenza konke abakudingayo ().

Ivelisa ngokuthe ngqo i-nitric oxide ngenkqubo ebizwa ngokuba yi-L-arginine-HAYI indlela.

Izifundo ezininzi zixhasa ukusetyenziswa kwe-L-arginine yokwanda kokuhamba kwegazi, kodwa kuphela kubantu abathile.

Kulabo abanexinzelelo oluphezulu lwegazi, kubandakanya nabasetyhini abakhulelweyo, i-L-arginine iyasebenza ekwehliseni uxinzelelo lwegazi (, 26,,).

Nangona kunjalo, ubungqina kwisakhono se-L-arginine sokuphucula ukuhamba kwegazi okanye ukusebenza komzimba kubantu abaphilayo kuhlala kuxubekile (,,,).

I-L-arginine yaziwa ngokubanzi njengekhuselekileyo xa uthatha iigramu ezingama-20 ngosuku, kodwa inokubangela iimpawu zokugaya ukutya kwiidosi eziphantsi njenge-10 yeegram (33,).

I-L-Citrulline

I-L-citrulline yi-amino acid enokuhanjiswa, oko kuthetha ukuba umzimba wakho unokwenza konke okudingayo.

Xa i-L-arginine iguqulelwa kwi-nitric oxide, i-L-citrulline iveliswa njengemveliso.

I-L-citrulline inokuphinda iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde nayo nayo yenziwe emva koko, I-citrulline inokuphinda iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde yenzeke kwakhona I-citrulline iyakwazi ukuphinda iphinde isetyenziswe kwakhona kwi-L-arginine kwaye isetyenziselwa ukwandisa imveliso yemvelo yomzimba we-nitric oxide.

Ngapha koko, i-L-citrulline inyusa amanqanaba e-L-arginine emzimbeni wakho ngaphezulu kokuxhasa nge-L-arginine uqobo lwayo. Kungenxa yokuba ipesenti enkulu ye-L-arginine yophukile ngaphambi kokufikelela kwigazi lakho ().

Izifundo zifumene i-L-citrulline yokwandisa ukuhamba kwegazi, ukuphucula ukusebenza komthambo kunye noxinzelelo lwegazi (,,,).

I-L-citrulline ithathwa njengekhuselekileyo, kwaye kukho umngcipheko ophantsi weziphumo ebezingalindelekanga, nokuba unedosi ephezulu ().

Ii-amino acid ze-L-arginine kunye ne-L-citrulline zisetyenziselwa ukuvelisa i-nitric oxide emzimbeni wakho. Zifumaneka njengezongezelelo kwaye zinemiphumo emihle kwimpilo ye-vascular kunye nokuhamba kwegazi.

4. Nciphisa ukusebenzisa kwakho umlomo

Ukuhlanjwa ngomlomo kutshabalalisa iintsholongwane emlonyeni wakho ezinokuthi zibe negalelo ekukhuleni kwemingxunya kunye nezinye izifo zamazinyo.

Ngelishwa, umlomo wokuhlamba umlomo ubulala zonke iintlobo zebhaktheriya, kubandakanywa neenzuzo ezinceda ukuvelisa i-nitric oxide.

Iibhaktheriya ezikhethekileyo emlonyeni ziguqula i-nitrate kwi-nitric oxide. Ngapha koko, abantu abanakho ukuvelisa i-nitric oxide kwi-nitrate ngaphandle kwezi bhakteria ().

Uphando lubonakalisile ukuba ukuhlanjwa umlomo kubulala iintsholongwane zomlomo ezifunekayo ukuvelisa i-nitric oxide ukuya kuthi ga kwiiyure ezili-12 (,).

Oku kukhokelela ekwehleni kwimveliso ye-nitric oxide kwaye, kwezinye iimeko, ukonyuka koxinzelelo lwegazi (,).

Iziphumo eziyingozi zokuhlamba umlomo kwimveliso ye-nitric oxide zinokuba negalelo kuphuhliso lwesifo seswekile, esibonakaliswa kukungasebenzi kakuhle kwimveliso ye-insulin okanye isenzo.

Kungenxa yokuba i-nitric oxide ikwalawula i-insulin, enceda iiseli zisebenzise amandla afunyenwe ekutyeni emva kokuba kugayekile. Ngaphandle kwe-nitric oxide, i-insulin ayinakusebenza ngokufanelekileyo.

Olunye uphononongo lufumanise ukuba abantu abasebenzisa i-mouthwash ubuncinci kabini ngemini babengama-65% amathuba okuba nesifo seswekile kunabo bangakhange basebenzise umlomo ().

Ke ngoko, ukugcina imveliso eyaneleyo ye-nitric oxide, kungcono ukusebenzisa i-mouthwash kancinci.

Ukuhlamba umlomo kubulala iintlobo ezininzi zebacteria emlonyeni, kubandakanya nezo zinceda ukuvelisa i-nitric oxide. Oku kuthintela amandla omzimba wakho ekuveliseni i-nitric oxide, enokubangela uxinzelelo lwegazi oluphezulu kunye neswekile.

5. Yenza iGazi lakho liHambele ngokuzilolonga

Ukuzivocavoca ngokwenene kuyimpompo yegazi lakho, ikakhulu kuba iphucula ukusebenza kwe-endothelial.

I-Endothelium ibhekisa kubume obuncinci beeseli ezihamba kwimithambo yegazi. Ezi seli zivelisa i-nitric oxide, egcina imithambo yegazi isempilweni.

Imveliso engonelanga ye-nitric oxide ibangela ukungasebenzi kakuhle kwe-endothelium, enokuthi ibe negalelo kwi-atherosclerosis, uxinzelelo lwegazi oluphezulu kunye nezinye izinto ezinobungozi besifo sentliziyo ().

Ukuzivocavoca umzimba kugcina iiseli zakho ze-endothelial kunye nemithambo yegazi esempilweni ngokwandisa amandla endalo omzimba wakho wokuvelisa i-nitric oxide.

Izifundo ezininzi zibonise ukuba ukwenziwa komzimba rhoqo kukonyusa i-vasodilation yokuphela kwegazi kubantu abanexinzelelo lwegazi kunye nesifo sentliziyo, nakubantu abaphilayo (48,,).

Izifundo zikwabonakalisile ukuba umthambo unyusa i-antioxidant, enceda ukunqanda ukonakala kwe-nitric oxide ebangelwa zii-radicals zasimahla (,).

Izibonelelo zomthambo kwimpilo ye-endothelial kunye nemveliso ye-nitric oxide inokubonwa kwiiveki nje ezili-10 xa uzilolonga imizuzu engama-30 ubuncinci kathathu ngeveki (48).

Ukufumana iziphumo ezifanelekileyo, hlanganisa uqeqesho lwe-aerobic, njengokuhamba okanye ukubaleka, kunye noqeqesho lwe-anaerobic, olufana noqeqesho lokuxhathisa. Iindidi zomthambo ozikhethayo kufuneka ibe zizinto ozithandayo kwaye onokuthi uzenze ixesha elide.

Okokugqibela, thetha nogqirha wakho ukumisela nakuphi na ukusikelwa umda malunga nokuzilolonga.

Ukwenza umthambo rhoqo kunokuphucula ukusebenza kwe-endothelial kwaye ke imveliso yakho yendalo ye-nitric oxide.

Umgca osezantsi

I-nitric oxide yimolekyuli ebalulekileyo efunekayo kwimpilo iyonke. Njenge-vasodilator, i-nitric oxide ibonisa ukuba imithambo yegazi iphumle, ivumele ukuba ikhule.

Esi siphumo sivumela igazi, izondlo, kunye neoksijini ukuba zihambe ngokukhululekileyo kuwo onke amalungu omzimba wakho. Kodwa xa imveliso ye-nitric oxide inciphile, impilo yakho inokuba sesichengeni.

Ke ngoko, kubalulekile ukufezekisa kunye nokugcina amanqanaba afanelekileyo e-nitric oxide emzimbeni wakho.

Ukutya okuphezulu kwimifuno ene-nitrate etyebileyo kunye ne-antioxidants okanye ukusetyenziswa kwezongezo, ezinje nge-L-arginine okanye i-L-citrulline, ziindlela eziluncedo zokunyusa imveliso yendalo yomzimba wakho we nitric oxide. Ezinye iindlela eziqinisekisiweyo zibandakanya ukunciphisa umda wokuhlamba umlomo kunye nokuzilolonga rhoqo.

Ukuvelisa ngokupheleleyo i-nitric oxide production, yandisa ukutya kwakho imifuno ene-nitrate kwaye usebenzise umzimba okungenani imizuzu engama-30 ngosuku.