5 Nzira dzekuwedzera Nitric oxide Nenzira

Zvemukati

• 1. Idya Muriwo Kumusoro muNitrate
• 2. Wedzera Kudya Kwako Maantioxidants
• 3.Shandisa Nitric-Oxide-Boosting Supplements
• L-Arginine
• L-Citrulline
• 4. Deredza Mashandisiro Aunoita Kushambidza Muromo
• 5. Tora Ropa Rako Richiyerera Nekuekisesaiza
• Icho Chinokosha

Nitric oxide mamorekuru anogadzirwa zvakasikwa nemuviri wako, uye zvakakosha kune akawanda maficha ehutano hwako.

Basa rayo rinonyanya kukosha isvodilation, zvichireva kuti inodzoreredza mhasuru dzemukati dzetsinga dzeropa, zvichiita kuti dziwedzere uye dziwedzere kutenderera.

Kugadzirwa kweNitric oxide kwakakosha pahutano hwakazara nekuti inobvumira ropa, zvinovaka muviri uye oxygen kuti ifambe kuenda kunhengo dzese dzemuviri wako zvinobudirira uye nenzira kwayo.

Muchokwadi, hushoma hunyanzvi hwekugadzira nitric oxide inosanganisirwa nechirwere chemwoyo, chirwere cheshuga uye kusagadzikana kwe erectile.

Neraki, pane nzira dzakawanda dzekuchengetedza zvakakwana mwero we nitric oxide mumuviri wako.

Heano epamusoro mashanu nzira dzekuwedzera nitric oxide zvakasikwa.

1. Idya Muriwo Kumusoro muNitrate

Nitrate, mukomboni inowanikwa mune mimwe miriwo, ndicho chimwe chezvikonzero zvakawanda kuti miriwo ive nehutano kwauri.

Muriwo wakakwira mu nitrate unosanganisira ():

• Celery
• Cress
• Chervil
• Lettuce
• Beetroot
• Sipinachi
• Arugula

Kana izvo zvekudya zvikapedzwa, nitrate inoshandurwa kuita nitric oxide, iyo inopa akasiyana siyana ehutano mabhenefiti ane hukama nemoyo hutano uye kurovedza mashandiro.

Muchokwadi, ongororo dzinoverengeka dzakaratidza kuti kudya miriwo ine nitrate-yakapfuma kunogona kudzikisira kukwira kweropa zvakanyanya sekumwe kurapa kweropa mishonga (,,,).

Humboo hwakasimba hunofarira nitrate, kunyanya kubva kubheti, yekuvandudza kurovedza muviri mune vatambi (,, 8,).

Kunyangwe mhedzisiro iyo nitrate ine pane nitric oxide kugadzirwa mumuviri wako, vamwe vanhu vanozvidzivirira nekutya kuti zvinokuvadza uye zvinopa gomarara.

Izvi zvinokwanisika nekuti sodium nitrate inowanzo shandiswa sekuchengetedza uye gadziriso inogadzirisa mubhekoni, kutonhora kutonhora uye imbwa dzinopisa.

Kudya izvi zvekudya kwakabatana nekenza yemudumbu, uye nitrate inofungidzirwa kuti ndiyo inokonzeresa (,).

MaNitrate anogona kuumba N-nitroso makomputa, senge nitrosamine, ayo anokwanisa kukonzera cancer.

Nekudaro, miriwo, inoverengera inopfuura makumi masere muzana yenitrate inodya, ine antioxidants yakaita vhitamini C, iyo inobatsira kudzivirira kuumbwa kweN-nitroso makomputa ().

Naizvozvo, nitrate kubva mumiriwo haina kukuvadza, nepo nitrate munyama dzakagadziriswa dzinogona kunetsa kune hutano, kunyanya kana ikadyiwa zvakawandisa kwenguva yakareba (13).

Muriwo manyuko akanaka enitrate, ayo anobatsira kuumba nitric oxide mumuviri wako. Kudya nitrate-yakafuma miriwo inovandudza hutano hwemwoyo uye kurovedza muviri.

2. Wedzera Kudya Kwako Maantioxidants

Nitric oxide mamorekuru asina kugadzikana anodzikira nekukurumidza muropa, saka inofanira kugara ichizadzwa (14).

Imwe nzira yekuwedzera kugadzikana kwayo uye kudzikamisa kuparara kwayo nekushandisa antioxidants.

Antioxidants mamorekuru anorerutsa mahara radicals, ayo anobatsira kuhupenyu hupfupi hwe nitric oxide ().

Aya antioxidants anowanikwa mune zvese zvekudya asi zvakanyanya izvo zvemavambo ekutanga, senge michero, miriwo, nzungu, mbeu uye zviyo.

Mamwe mashoma anokosha antioxidants anosanganisira:

• Vhitamini C: Iyi antioxidant inobatsira muviri wako kuumbana matishu, kusanganisira ganda, mapfupa, tendon uye shwashwa. Iyo zvakare inogadzira makemikari ehuropi ayo anobatsira maseru etsinga kutaurirana ().
• Vhitamini E: Iyi antioxidant inodzivirira maseru kubva kune zvinokanganisa zvemahara radicals, ayo anofungidzirwa kuti anokonzera kuchembera uye kurwara. Inoitawo basa rakakosha mukuchengetedza immune system yakasimba (,).
• Polyphenols: Ichi chikamu che antioxidants chinosanganisirwa nezvakawanda zvehutano mabhenefiti, kusanganisira yakaderedzwa njodzi yekenza uye chirwere chemoyo ().
• Glutathione: Yakagadzirwa "amai veavo vese antioxidants," glutathione ndiyo tenzi antioxidant uye detoxifier yesero rega rega mumuviri wako.

Ongororo dzinoverengeka dzakawana kuti kumedza nitric oxide precursors, senge nitrate kana citrulline, ine antioxidants inochengetedza yakakura mazinga eitric oxide mumuviri wako nekubatsira kudzora kuparara kwayo (,,,).

Muriwo wakakwira mu nitrate zvakare mune yakakwira ma antioxidants, izvo zvinogona kuti nei miriwo ichibudirira pakuwedzera nekuchengetedza mwero wakaringana we nitric oxide ().

Antioxidants anobatsira kudzora kuparara uye nekuwedzera hupenyu hwe nitric oxide mumuviri wako.

3.Shandisa Nitric-Oxide-Boosting Supplements

Zvakawanda zvekuwedzera zvekudya zvinotengeswa se "nitric oxide boosters."

Izvi zvinowedzera hazvina nitric oxide pachayo, asi zvinosanganisira zvigadzirwa zvinobatsira kuumba nitric oxide mumuviri wako.

Zvimwe zviviri zvinonyanya kushandiswa zvinoshandiswa L-arginine uye L-citrulline.

L-Arginine

L-arginine ndeyemamiriro ezvinhu akakosha amino acid, zvichireva kuti inongofanirwa kudyiwa mukudya pasi pemamwe mamiriro, nepo vanhu vakuru vane hutano vachigona kuita zvese zvavanoda ().

Iyo inoburitsa zvakananga nitric oxide kuburikidza nenzira inonzi L-arginine-HAPANA nzira.

Zvidzidzo zvinoverengeka zvinotsigira kushandiswa kweL-arginine yekuwedzera kuyerera kweropa, asi chete mune vamwe vanhu.

Mune avo vane yakakwira BP, kusanganisira vakadzi vane nhumbu, L-arginine inoshanda pakudzikisa BP (, ​​26,,).

Nekudaro, humbowo pakukwanisa kweL-arginine yekuvandudza kuyerera kweropa kana kurovedza muviri muvanhu vane hutano inoramba yakasanganiswa (,,,).

L-arginine inowanzozivikanwa seyakachengeteka kana uchitora magiramu makumi maviri pazuva, asi inogona kukonzeresa zviratidzo zvekugaya pamadosi zvakadzika kunge magiramu gumi (33,).

L-Citrulline

L-citrulline ndiyo inogona kupihwa amino acid, zvichireva kuti muviri wako unogona kuita zvese zvaunoda.

Kana L-arginine yashandurwa kuita nitric oxide, L-citrulline inogadzirwa seyakagadzirwa.

L-citrulline inogona kudzokerwa zvakare kuL-arginine uye inoshandiswa kuwedzera muviri wako wepanyama kugadzirwa kwe nitric oxide.

Muchokwadi, L-citrulline inowedzera mazinga e-L-arginine mumuviri wako kupfuura kuwedzera neL-arginine pachayo inoita. Izvi zvinodaro nekuti hombe muzana yeL-arginine yakaputsika usati wasvika muropa rako ().

Zvidzidzo zvakawana L-citrulline kuwedzera kuyerera kweropa, kugadzirisa mashandiro ekurovedza muviri uye kudzikira kweropa (,,,).

L-citrulline inoonekwa seyakachengeteka, uye kune njodzi yakaderera yemhedzisiro, kunyangwe iine mwero wepamusoro ().

Amino acids L-arginine uye L-citrulline anoshandiswa kugadzira nitric oxide mumuviri wako. Ivo anowanikwa seanowedzera uye ane anobatsira mhedzisiro pavascular hutano uye kuyerera kweropa.

4. Deredza Mashandisiro Aunoita Kushambidza Muromo

Wouthwash inoparadza mabhakitiriya mumuromo mako ayo anogona kubatsira mukukura kwemakomba uye zvimwe zvirwere zvemazino.

Nehurombo, kushambidza muromo kunouraya marudzi ese ehutachiona, kusanganisira iwo anobatsira ayo anobatsira kuburitsa nitric oxide.

Utachiona hwakakosha mumuromo unoshandura nitrate kuita nitric oxide. Muchokwadi, vanhu havagone kuburitsa nitric oxide kubva ku nitrate pasina aya mabhakitiriya ().

Kutsvagurudza kwakaratidza kuti kushambidza muromo kunouraya mabhakitiriya emuromo anodiwa kugadzira nitric oxide kwemaawa anosvika gumi nemaviri (,).

Izvi zvinotungamira mukudzikira kwekugadzirwa kwe nitric oxide uye, mune dzimwe nguva, kuwedzera kweropa (,).

Izvo zvinokanganisa mhedzisiro yekushambidza muromo pane nitric oxide yekugadzira inogona kutobatsira mukukudziridza chirwere cheshuga, chinozivikanwa nekukanganisa mukugadzira insulin kana kuita.

Izvi zvinodaro nekuti nitric oxide inogadzirisawo insulini, iyo inobatsira maseru kushandisa simba rinowanikwa kubva kuchikafu kana chakwenenzverwa. Pasina nitric oxide, insulin haigoni kushanda nemazvo.

Imwe ongororo yakawana kuti vanhu vaishandisa kushambidza muromo kanokwana kaviri pazuva vaive ne65% mukana wekukura chirwere cheshuga kupfuura avo vasina kumboshandisa muromo wewash ().

Naizvozvo, kuchengetedza yakakwana nitric oxide kugadzirwa, zviri nani kushandisa mouthwash zvishoma.

Kushambidza muromo kunouraya mhando zhinji dzehutachiona mumuromo, kusanganisira idzo dzinobatsira kuburitsa nitric oxide. Izvi zvinogumira kugona kwemuviri wako kuburitsa nitric oxide, iyo inogona kutungamira kuwedzerwa kweropa uye chirwere cheshuga.

5. Tora Ropa Rako Richiyerera Nekuekisesaiza

Kuita maekisesaizi kunoita kuti ropa rako ripute, kunyanya nekuti inovandudza endothelial basa.

Endothelium inoreva iyo nhete yakatetepa yemasero inoisa tsinga dzeropa. Aya maseru anogadzira nitric oxide, iyo inochengeta tsinga dzeropa dziine hutano.

Kugadzirwa kwakaringana kweNitric oxide kunoguma neotothelium dysfunction, iyo inogona kuita kuti atherosclerosis, kuwedzerwa kweropa uye zvimwe zvinokonzeresa chirwere chemoyo ().

Kudzidzira muviri kunochengeta ako endothelial maseru uye tsinga dzeropa zvine hutano nekuwedzera muviri wako wepanyama kugona kuburitsa nitric oxide.

Ongororo dzinoverengeka dzakaratidza kuti kugara uchirovedza muviri kunowedzera endothelial vasodilation muvanhu vane yakakwira BP uye chirwere chemwoyo, pamwe nevevanhu vane hutano (48,,).

Zvidzidzo zvakare zvakaratidza kuti kurovedza muviri kunowedzera antioxidant chiitiko, icho chinobatsira kutadzisa kuparara kwe nitric oxide inokonzerwa nemahara radicals (,).

Zvakanakira kurovedza muviri pane endothelial hutano uye nitric oxide yekugadzira inogona kuoneka mune mashoma sevhiki gumi kana uchirovedza kwemaminitsi makumi matatu kanokwana katatu pavhiki (48).

Kuti uwane mhedzisiro, sanganisa kudzidziswa kweaerobic, senge kufamba kana kumhanya, neanaerobic kudzidziswa, senge yekudzivirira kudzidziswa. Mhando dzekurovedza muviri dzaunosarudza dzinofanira kunge dziri zvinhu zvaunofarira uye zvinogona kuita kwenguva refu.

Chekupedzisira, taura nachiremba wako kuti uone paunogumira paunenge uchiita maekisesaizi.

Kuita chiitiko chenguva dzose kunogona kusimudzira yako endothelial basa uye nekudaro yako yemhando kugadzirwa kwe nitric oxide.

Icho Chinokosha

Nitric oxide inokosha mamorekuru anodiwa pahutano hwese. Sevasodilator, nitric oxide inoratidza iyo tsinga dzeropa kuti dzizorore, zvichivabvumira kuti vawedzere.

Izvi zvinogonesa ropa, zvinovaka muviri, uye oxygen kuerera zvakasununguka kunhengo dzese dzemuviri wako. Asi kana kugadzirwa kwe nitric oxide kwadzikira, hutano hwako hunogona kukanganiswa.

Naizvozvo, zvakakosha kuzadzikisa uye kuchengetedza mwero wakakwana we nitric oxide mumuviri wako.

Kudya kwakanyanya mumiti ine nitrate-yakapfuma uye antioxidants kana kushandiswa kwezvokuwedzera, senge L-arginine kana L-citrulline, inzira dzinobatsira dzekuwedzera muviri wako kugadzirwa kwe nitric oxide. Dzimwe nzira dzakaratidzirwa dzinosanganisira kudzikisira kushambidza muromo uye kurovedza muviri nguva dzose.

Kuti uwane yakakwana nitric oxide yekugadzira, wedzera kudya kwako kwemitrate-yakawanda-miriwo uye kurovedza kwemaminitsi makumi matatu pazuva.