Izindlela ezi-5 zokwandisa i-nitric oxide ngokwemvelo

-Delile

• 1. Yidla imifino ephezulu kumaNitrate
• 2. Khulisa Ukudla Kwakho kwama-Antioxidants
• 3.Sebenzisa izithasiselo Zokukhulisa i-Nitric-oxide-Boosting
• L-Arginine
• L-Citrulline
• 4. Nciphisa Ukusetshenziswa Kwakho Kokugeza Umlomo
• 5. Thola Igazi Lakho Ligeleze Ngokuzivocavoca
• Okusemqoka

I-nitric oxide iyi-molecule ekhiqizwa ngokwemvelo ngumzimba wakho, futhi ibalulekile ezicini eziningi zempilo yakho.

Umsebenzi wawo obaluleke kunayo yonke i-vasodilation, okusho ukuthi ithambisa imisipha yangaphakathi yemithambo yegazi, ibangele ukuthi ikhule futhi inyuse ukujikeleza kwegazi.

Ukukhiqizwa kwe-nitric oxide kubalulekile empilweni yonke ngoba kuvumela igazi, izakhamzimba kanye ne-oxygen ukuthi ihambe kuzo zonke izingxenye zomzimba wakho ngempumelelo nangempumelelo.

Eqinisweni, amandla alinganiselwe okukhiqiza i-nitric oxide ahlotshaniswa nesifo senhliziyo, isifo sikashukela kanye nokungasebenzi kahle kwe-erectile.

Ngenhlanhla, kunezindlela eziningi zokugcina amazinga afanele we-nitric oxide emzimbeni wakho.

Nazi izindlela ezi-5 eziphezulu zokwandisa i-nitric oxide ngokwemvelo.

1. Yidla imifino ephezulu kumaNitrate

INitrate, inhlanganisela etholakala kwimifino ethile, ngesinye sezizathu eziningi zokuthi imifino iphilile kuwe.

Imifino ephezulu ye-nitrate ifaka phakathi ():

• Isilimo esidliwayo esinamagatsha anamanzi
• Cress
• UChervil
• Ulethisi
• I-Beetroot
• Isipinashi
• I-arugula

Lapho lokhu kudla kudliwe, ama-nitrate aguqulwa abe yi-nitric oxide, enikeza izinzuzo ezahlukahlukene zezempilo ezihlobene nempilo yenhliziyo nokusebenza komzimba.

Eqinisweni, ukuhlaziywa okuningi kukhombisile ukuthi ukudla imifino enothe nge-nitrate kunganciphisa umfutho wegazi kakhulu njengemithi ethile yomfutho wegazi (,,,).

Ubufakazi obuqinile buthanda ama-nitrate, ikakhulukazi avela ku-beetroot, wokuthuthukisa ukusebenza kokuzivocavoca kubasubathi (,, 8,).

Ngaphandle kwemiphumela ama-nitrate anayo ekukhiqizeni i-nitric oxide emzimbeni wakho, abanye abantu bayawagwema ngoba besaba ukuthi ayingozi futhi afaka isandla kumdlavuza.

Lokhu kungenzeka ngoba i-nitrate ye-sodium ivame ukusetshenziswa njenge-preservative and color fixative kubhekoni, ukusikeka okubandayo nezinja ezishisayo.

Ukudla lokhu kudla kuhlotshaniswa nomdlavuza wamathumbu, kanti ama-nitrate kucatshangwa ukuthi yiso leso (,).

Ama-nitrate angakha ama-N-nitroso compounds, njenge-nitrosamine, akwazi ukudala umdlavuza.

Kodwa-ke, imifino, ebanga ngaphezu kwamaphesenti angama-80 we-nitrate, inama-antioxidants afana no-vitamin C, asiza ukuvimbela ukwakheka kwamakhemikhali e-N-nitroso ().

Ngakho-ke, ama-nitrate avela emifino ayinabungozi, kanti ama-nitrate asezinyameni ezicutshunguliwe angaba yinkinga empilweni, ikakhulukazi uma edliwe ngokweqile isikhathi eside (13).

Imifino yimithombo emihle yama-nitrate, asiza ukwakha i-nitric oxide emzimbeni wakho. Ukudla imifino ecebile nge-nitrate kuthuthukisa impilo yenhliziyo nokusebenza komzimba.

2. Khulisa Ukudla Kwakho kwama-Antioxidants

I-nitric oxide iyimolekyuli engazinzile eyehlisa masinyane egazini, ngakho-ke kufanele igcwaliswe njalo (14).

Enye indlela yokwandisa ukuzinza kwayo nokukhawulela ukonakala kwayo ukusebenzisa ama-antioxidants.

Ama-antioxidants angamamolekyu anciphisa ama-radicals wamahhala, abamba iqhaza empilweni emfushane ye-nitric oxide ().

Lawa ma-antioxidants atholakala kukho konke ukudla kepha ikakhulukazi lokho okusuka kuzitshalo, njengezithelo, imifino, amantongomane, imbewu nezinhlamvu.

Ama-antioxidants ambalwa abalulekile afaka:

• Uvithamini C: Le antioxidant isiza umzimba wakho wakhe izicubu ezixhuma, kufaka phakathi isikhumba, amathambo, imisipha kanye noqwanga. Iphinde ikhiqize amakhemikhali obuchopho asiza amangqamuzana ezinzwa ukuxhumana ().
• Uvithamini E: Le antioxidant ivikela amaseli emiphumeleni elimazayo yama-radicals amahhala, okucatshangwa ukuthi afaka isandla ekugugeni nasekuguleni. Iphinde ibambe iqhaza elibalulekile ekugcineni amasosha omzimba aqinile (,).
• Ama-polyphenols: Lesi sigaba sama-antioxidants sihlotshaniswa nezinzuzo eziningana zezempilo, kufaka phakathi ingozi encishisiwe yomdlavuza nesifo senhliziyo ().
• I-Glutathione: Ihlanganiswe "umama wawo wonke ama-antioxidants," i-glutathione iyi-master antioxidant ne-detoxifier yawo wonke amaseli emzimbeni wakho.

Ucwaningo oluningi luye lwathola ukuthi ukufaka ama-nitric oxide precursors, afana ne-nitrate noma i-citrulline, ngama-antioxidants agcina amazinga amakhulu we-nitric oxide emzimbeni wakho ngokusiza ukunciphisa ukuwohloka kwawo (,,,).

Imifino ephezulu ye-nitrate nayo inemvelo ephezulu kuma-antioxidants, okungenzeka ukuthi kungani imifino isebenza kakhulu ekwandiseni nasekugcineni amazinga afanele we-nitric oxide ().

Ama-antioxidants asiza ukunciphisa ukwehla futhi anweba impilo ye-nitric oxide emzimbeni wakho.

3.Sebenzisa izithasiselo Zokukhulisa i-Nitric-oxide-Boosting

Izithako zokudla eziningana zimakethwa njenge- “nitric oxide boosters.”

Lezi zithasiselo aziqukethe i-nitric oxide uqobo, kepha zifaka izithako ezisiza ukwakha i-nitric oxide emzimbeni wakho.

Izithako ezimbili ezisetshenziswa kakhulu yi-L-arginine ne-L-citrulline.

L-Arginine

I-L-arginine iyi-amino acid enesimo esithile, okusho ukuthi kufanele isetshenziswe ekudleni kuphela ngaphansi kwezimo ezithile, kuyilapho abantu abadala abanempilo bangenza konke abakudingayo ().

Ikhiqiza ngokuqondile i-nitric oxide ngenqubo ebizwa nge-L-arginine-NO pathway.

Izifundo eziningana zisekela ukusetshenziswa kwe-L-arginine yokwanda kokuhamba kwegazi, kepha kuphela kubantu abathile.

Kulabo abane-high blood pressure, kufaka phakathi abesifazane abakhulelwe, i-L-arginine iyasebenza ekwehliseni umfutho wegazi (, 26,,).

Kodwa-ke, ubufakazi bokukwazi kwe-L-arginine ukuthuthukisa ukugeleza kwegazi noma ukusebenza kokuzivocavoca kubantu abaphilile kuhlala kuxubile (,,,).

I-L-arginine ngokuvamile ibonwa njengephephile lapho ithatha amagremu angama-20 ngosuku, kepha ingadala izimpawu zokugaya ukudla kumithamo ephansi njengama-gramu ayi-10 (33,).

L-Citrulline

I-L-citrulline iyi-amino acid enikezelwayo, okusho ukuthi umzimba wakho ungenza konke ekudingayo.

Lapho i-L-arginine iguqulwa ibe yi-nitric oxide, i-L-citrulline ikhiqizwa njengomkhiqizo.

I-L-citrulline ingabuye isetshenziswe kabusha ibuyele ku-L-arginine futhi isetshenziselwe ukwandisa ukukhiqizwa kwemvelo komzimba wakho kwe-nitric oxide.

Eqinisweni, i-L-citrulline inyusa amazinga we-L-arginine emzimbeni wakho ngaphezu kokulekelela nge-L-arginine uqobo lwayo. Lokhu kungenxa yokuthi iphesenti elikhulu le-L-arginine lidiliziwe ngaphambi kokufinyelela egazini lakho ().

Ucwaningo luthole i-L-citrulline yokwandisa ukugeleza kwegazi, ukuthuthukisa ukusebenza kokuvivinya umzimba nokucindezela kwegazi okuphansi (,,,).

I-L-citrulline ibhekwa njengephephile uma kuqhathaniswa, futhi kunengozi encane yemiphumela emibi, noma ngabe kunamanani aphezulu ().

Ama-amino acid L-arginine ne-L-citrulline asetshenziselwa ukukhiqiza i-nitric oxide emzimbeni wakho. Atholakala njengezengezo futhi anemiphumela ezuzisayo empilweni yemithambo nasekugelezeni kwegazi.

4. Nciphisa Ukusetshenziswa Kwakho Kokugeza Umlomo

Ukuwasha umlomo kubulala amagciwane asemlonyeni wakho angaba nomthelela ekukhuleni kwezimbobo nezinye izifo zamazinyo.

Ngeshwa, i-mouthwash ibulala zonke izinhlobo zamagciwane, kufaka phakathi lezo ezizuzisayo ezisiza ukukhiqiza i-nitric oxide.

Amagciwane akhethekile emlonyeni aguqula i-nitrate ibe yi-nitric oxide. Eqinisweni, abantu abakwazi ukukhiqiza i-nitric oxide kusuka ku-nitrate ngaphandle kwala magciwane ().

Ucwaningo lukhombisile ukuthi ukugeza umlomo kubulala amagciwane omlomo adingekayo ukukhiqiza i-nitric oxide amahora angafika kwayi-12 (,).

Lokhu kuholela ekwehleni komkhiqizo we-nitric oxide futhi, kwezinye izimo, ukwanda kwengcindezi yegazi (,).

Imiphumela emibi yokuhlanza umlomo ekukhiqizeni i-nitric oxide ingahle ibe nomthelela ekuthuthukiseni isifo sikashukela, esibonakala ngokungasebenzi kahle ekukhiqizeni i-insulin noma isenzo.

Lokhu kungenxa yokuthi i-nitric oxide ibuye ilawule i-insulin, esiza amaseli ukuthi asebenzise amandla atholakala ekudleni ngemuva kokugaywa. Ngaphandle kwe-nitric oxide, i-insulin ayikwazi ukusebenza kahle.

Ucwaningo oluthile lwathola ukuthi abantu abasebenzisa i-mouthwash okungenani kabili nsuku zonke babenamathuba angama-65% okuba nesifo sikashukela kunalabo abangakaze basebenzise i-mouthwash ().

Ngakho-ke, ukugcina ukukhiqizwa okwanele kwe-nitric oxide, kungcono ukusebenzisa i-mouthwash kancane.

Ukugeza umlomo kubulala izinhlobo eziningi zamagciwane emlonyeni, kufaka phakathi lezo ezisiza ukukhiqiza i-nitric oxide. Lokhu kukhawulela amandla omzimba wakho wokukhiqiza i-nitric oxide, engaholela ekutheni umfutho wegazi ophakeme nesifo sikashukela.

5. Thola Igazi Lakho Ligeleze Ngokuzivocavoca

Ukuzivocavoca kwenza igazi lakho lishaye impela, ikakhulu ngoba kuthuthukisa ukusebenza kwe-endothelial.

I-Endothelium isho ungqimba oluncane lwamaseli agudle imithambo yegazi. Lawa maseli akhiqiza i-nitric oxide, egcina imithambo yegazi iphilile.

Ukukhiqizwa okwanele kwe-nitric oxide kubangela ukungasebenzi kahle kwe-endothelium, okungaba negalelo ekuthini i-atherosclerosis, umfutho wegazi ophakeme nezinye izinto eziyingozi zesifo senhliziyo ().

Ukuzivocavoca umzimba kugcina amaseli akho endothelial nemithambo yegazi iphilile ngokwandisa amandla emvelo omzimba wakho wokukhiqiza i-nitric oxide.

Ucwaningo oluningi lukhombisile ukuthi ukuvivinya umzimba njalo kukhulisa i-endothelial vasodilation kubantu abanesifo somfutho wegazi ophezulu nesifo senhliziyo, kanye nakubantu abaphilile (48,,).

Ucwaningo luye lwabonisa nokuthi ukuvivinya umzimba kwandisa umsebenzi we-antioxidant, osiza ukuvimbela ukonakala kwe-nitric oxide ebangelwa ama-radicals amahhala (,).

Izinzuzo zokuzivocavoca ngempilo ye-endothelial kanye nokukhiqizwa kwe-nitric oxide kungabonakala emasontweni angama-10 uma uzivocavoca imizuzu engama-30 okungenani kathathu ngesonto (48).

Ukuze uthole imiphumela emihle, hlanganisa ukuqeqeshwa kwe-aerobic, njengokuhamba noma ukugijima, nokuqeqeshwa kwe-anaerobic, njengokuqeqeshwa kokumelana. Izinhlobo zokuzivocavoca ozikhethayo kufanele zibe yizinto ozijabulelayo futhi ongazenza isikhathi eside.

Ekugcineni, khuluma nodokotela wakho ukunquma noma yimiphi imikhawulo ongaba nayo maqondana nokuzivocavoca umzimba.

Ukuzivocavoca umzimba njalo kungathuthukisa umsebenzi wakho wokuphela futhi ngaleyo ndlela umkhiqizo wakho wemvelo we-nitric oxide.

Okusemqoka

I-nitric oxide iyi-molecule ebalulekile edingekayo empilweni yonke. Njenge-vasodilator, i-nitric oxide isayina imithambo yegazi ukuthi ikhululeke, ivumele ukuthi ikhule.

Lo mphumela uvumela igazi, izakhamzimba, nomoya-mpilo ukuba kugobhoze ngokukhululeka kuzo zonke izingxenye zomzimba wakho. Kepha lapho ukukhiqizwa kwe-nitric oxide kunciphile, impilo yakho ingahle ibe sengozini.

Ngakho-ke, kubalulekile ukufeza nokugcina amazinga afanele we-nitric oxide emzimbeni wakho.

Ukudla okunemifino ecebile nge-nitrate nama-antioxidants noma ukusetshenziswa kwezithasiselo, njenge-L-arginine noma i-L-citrulline, kuyizindlela ezizuzisayo zokuthuthukisa ukukhiqizwa kwemvelo komzimba wakho kwe-nitric oxide. Amanye amasu afakazelwe afaka umkhawulo wokugeza umlomo nokuvivinya umzimba njalo.

Ukuze ukhiqize kahle i-nitric oxide, khulisa ukudla kwakho imifino enothe nge-nitrate futhi usebenzise umzimba okungenani imizuzu engama-30 ngosuku.