5 mau ala e hoʻonui i ka Nitric Oxide Kūlohelohe

Anter

• 1. ʻAi i nā mea kanu kiʻekiʻe ma Nitrates
• 2. Hoʻonui i kāu lawe ʻana i nā Antioxidant
• 3.E hoʻohana i nā mea hoʻohui Nitric-Oxide-Boosting
• L-Arginine
• L-Citrulline
• 4. Palena i kāu hoʻohana ʻana i ka Mouthwash
• 5. E kiʻi i kou kahe koko me ka hoʻoikaika kino
• Ka Laina Lalo

ʻO Nitric oxide kahi mole i hana kūlohelohe ʻia e kou kino, a he mea nui ia no nā ʻano he nui o kou olakino.

ʻO kāna hana nui ka vasodilation, ʻo ia hoʻi hoʻomaha ia i nā mākala i loko o nā kīʻaha koko, e hoʻonui a hoʻonui i ka holo.

Pono pono ka hana Nitric oxide no ke olakino holoʻokoʻa no ka mea e ʻae ia i ke koko, nā meaola a me ka oxygen e hele i kēlā me kēia ʻāpana o kou kino me ka maikaʻi.

ʻO ka ʻoiaʻiʻo, pili ka palena palena no ka hana ʻana i ka nitric oxide me nā maʻi puʻuwai, ka maʻi diabetes a me ka hana erectile.

ʻO ka mea pōmaikaʻi, nui nā ala e mālama ai i nā pae maikaʻi o ka nitric oxide i kou kino.

Eia nā ala ʻelima nui e hoʻonui kūlohelohe ai i ka nitric oxide.

1. ʻAi i nā mea kanu kiʻekiʻe ma Nitrates

ʻO Nitrate, kahi hui i loaʻa i loko o kekahi mau mea kanu, kekahi o nā kumu he nui ke olakino olakino nāu.

ʻO nā mea kanu kiʻekiʻe i ka nitrate me ():

• Seleri
• Cress
• Chervil
• ʻO Lettuce
• Beetroot
• Mīkini
• Arugula

Ke hoʻopau ʻia kēia mau meaʻai, hoʻololi ʻia nā nitrates i nitric oxide, kahi e hāʻawi ai i kahi nui o nā pono olakino e pili ana i ka olakino puʻuwai a me ka hana hoʻoikaika kino.

I ka ʻoiaʻiʻo, ua hōʻike ʻia kekahi mau loiloi i ka ʻai ʻana i nā mea kanu momona-momona hiki ke hoʻohaʻahaʻa i ke kahe o ke koko e like me kekahi o nā lāʻau kaomi koko (,,,).

Makemake nā hōʻike ikaika i nā nitrates, keu hoʻi mai ka beetroot, no ka hoʻomaikaʻi ʻana i ka hana hoʻoikaika kino i nā mea pāʻani (,, 8,).

ʻOiai nā hopena o nā nitrates i ka hana nitric oxide i loko o kou kino, pale aku kekahi poʻe iā lākou no ka makaʻu he mea ʻino lākou a kōkua i ka maʻi ʻaʻai.

ʻO ia paha no ka hoʻohana mau ʻia ʻana o ka sodium nitrates ma ke ʻano he preservative a me ka color fixative i ka puaʻa, nā ʻoki anuanu a me nā ʻīlio wela.

Pili ka ʻai ʻana i kēia mau meaʻai i ka maʻi ʻaʻai o ka ʻōpū, a manaʻo ʻia nā nitrates ka mea hewa (,).

Hiki i nā Nitrates ke hana i nā hui N-nitroso, e like me nitrosamine, hiki ke hana i ka maʻi ʻaʻai.

Eia nō naʻe, ʻo nā mea kanu, ʻo ia ka helu no ka 80 pakeneka o ka lawe ʻana o nitrate, loaʻa nā antioxidant e like me ka wikamina C, ka mea e pale ai i ka hoʻokumu ʻia ʻana o nā hui N-nitroso ().

No laila, ʻaʻohe mea maikaʻi nā nitrates mai nā mea kanu, akā ʻo nā nitrates i nā ʻiʻo i hana ʻia hiki ke pilikia i ke olakino, keu hoʻi ke hoʻopau ʻia i nā mea ʻoi aku ka lōʻihi (13).

ʻO nā mea kanu nā kumuwaiwai maikaʻi o nā nitrates, i kōkua i ka hana ʻana i nitric oxide i kou kino. Hoʻonui ka ʻai ʻana i nā mea kanu momona-nitrate i ke olakino puʻuwai a me ka hana hoʻoikaika kino.

2. Hoʻonui i kāu lawe ʻana i nā Antioxidant

ʻO Nitric oxide kahi mole kūpaʻa paʻa ʻole e hoʻohaʻahaʻa koke i ke kahe o ke koko, no laila pono e hoʻopihapiha mau ʻia (14).

ʻO kekahi ala e hoʻonui ai i kona kūpaʻa a me ka palena o kona haki ʻana e ka ʻai ʻana i nā antioxidants.

ʻO nā Antioxidant he mau mole e hoʻopau i nā radical free, e hāʻawi i ke ola pōkole o nitric oxide ().

Loaʻa kēia mau antioxidant i nā meaʻai āpau akā ʻo ka mea mua o nā mea kanu, e like me nā huaʻai, nā lau, nā hua, nā hua a me nā hua.

ʻO kekahi mau antioxidant koʻikoʻi e komo pū me:

• ʻO Vitamin C: Kōkua kēia antioxidant i kou kino e hana i nā pūnaewele hoʻopili, e like me ka ʻili, nā iwi, nā aʻa a me ka cartilage. Hoʻopuka pū kekahi ia i nā kemika lolo e kōkua i nā hunaola nerve e kamaʻilio ().
• Wikamina E: Pale kēia antioxidant i nā hunaola mai nā hopena hōʻino o nā radical free, i manaʻo ʻia e kōkua i ka ʻelemakule a me nā maʻi. He mea nui nō hoʻi ia i ka mālama ʻana i ka ʻōnaehana pale (,).
• Polyphenols: Pili kēia māhele o nā antioxidants i nā pono olakino, e like me ka hoʻoliʻiliʻi o ka maʻi ʻaʻai a me nā maʻi maʻi maʻi ().
• ʻO Glutathione: Coined "ka makuwahine o nā antioxidants āpau," ʻo glutathione ka haku antioxidant a me ka detoxifier o kēlā me kēia cell i kou kino.

Ua ʻike ʻia kekahi mau noiʻi ʻana i ke komo ʻana i nā nitric oxide precursors, e like me nitrate a i ʻole citrulline, me nā antioxidants e mālama i nā kiʻekiʻe o ka nitric oxide i loko o kou kino ma ke kōkua ʻana e hōʻemi i kona haki (,,,).

ʻO nā mea kanu i kiʻekiʻe i ka nitrate he kiʻekiʻe maoli i loko o nā antioxidants, ʻo ia ke kumu e maikaʻi ai nā mea kanu i ka hoʻonui a mālama ʻana i nā pae maikaʻi o ka nitric oxide ().

Kōkua nā Antioxidant i ka hoʻēmi ʻana i ka haki a hoʻonui i ke ola o nitric oxide i kou kino.

3.E hoʻohana i nā mea hoʻohui Nitric-Oxide-Boosting

Kūʻai ʻia kekahi mau mea hoʻopihapiha meaʻai ma ke ʻano he “boosters nitric oxide.”

ʻAʻole i loko o kēia mau mea hoʻoliʻiliʻi nitric oxide ponoʻī, akā hoʻopili lākou i nā mea kōkua e kōkua i ka hana nitric oxide i kou kino.

ʻO L-arginine a me L-citrulline ʻelua mau mea i hoʻohana pinepine ʻia.

L-Arginine

ʻO ka L-arginine kahi waikawa amino pono nui, ʻo ia hoʻi e hoʻopau wale ʻia i ka papaʻai ma lalo o kekahi mau ʻano, ʻoiai nā mākua olakino hiki ke hana i nā mea āpau a lākou e pono ai ().

Hana pololei ia i nitride oxide ma o ke kaʻina i kapa ʻia ʻo ke ala L-arginine-NO.

Kākoʻo kekahi mau noiʻi i ka hoʻohana ʻana o L-arginine no ka hoʻonui ʻana i ke kahe o ke koko, akā i kekahi mau heluna wale nō.

I kēlā mau mea me ke koko kiʻekiʻe, me nā wahine hāpai, maikaʻi ʻo L-arginine i ka hoʻohaʻahaʻa ʻana i ke koko (, 26,,).

Eia nō naʻe, nā hōʻike e pili ana i ka hiki i ka L-arginine ke hoʻomaikaʻi i ke kahe o ke koko a i ʻole ka hana hoʻoikaika kino i nā poʻe olakino e noho mau ana (,,,).

L-arginine ʻike ʻia he palekana i ka lawe ʻana i 20 gram i kēlā lā i kēia lā, akā hiki ke kumu i nā ʻōnaehana digestive ma nā dosages ma lalo o 10 gram (33,).

L-Citrulline

L-citrulline kahi dispensable amino acid, ʻo ia hoʻi hiki i kou kino ke hana i nā mea āpau e pono ai.

Ke hoʻololi ʻia ʻo L-arginine i nitric oxide, hana ʻia ʻo L-citrulline ma ke ʻano he byproduct.

Hiki i L-citrulline ke hana hou ʻia i L-arginine a hoʻohana ʻia e hoʻonui i ka hana kūlohelohe o kou kino i ka nitric oxide.

I ka ʻoiaʻiʻo, hoʻonui ʻo L-citrulline i nā pae o L-arginine i kou kino ma mua o ka hoʻopili ʻana me L-arginine ponoʻī. ʻO kēia no ka mea ua haki kahi pākēneka nui o L-arginine ma mua o ka hiki ʻana i kāu kahe koko ().

Ua loaʻa nā noiʻi i ka L-citrulline e hoʻonui ai i ke kahe o ke koko, hoʻomaikaʻi i ka hana hoʻoikaika kino a hoʻohaʻahaʻa i ke kahe o ke koko,,,).

Manaʻo ʻia ʻo L-citrulline ka palekana, a aia ka liʻiliʻi o ka hopena o ka hopena, ʻoiai me nā kau kiʻekiʻe ().

Hoʻohana ʻia nā amino acid L-arginine a me L-citrulline e hana i ka nitric oxide i kou kino. Loaʻa lākou ma ke ʻano he hoʻopihapiha a loaʻa nā hopena maikaʻi i ke olakino vascular a me ke kahe o ke koko.

4. Palena i kāu hoʻohana ʻana i ka Mouthwash

Luku ka Mouthwash i nā koʻohune i kou waha i hiki ke kōkua i ka ulu ʻana o nā ana a me nā maʻi niho.

Minamina, pepehi ka waha holoʻokoʻa i nā ʻano bacteria a pau, me nā mea maikaʻi e kōkua ana i ka hana ʻana i ka nitric oxide.

Hoʻololi nā bacteria i ka waha i ka nitrate i nitric oxide. I ka ʻoiaʻiʻo, ʻaʻole hiki i nā kānaka ke hoʻohua i ka nitric oxide mai nitrate me ka ʻole o kēia bacteria ().

Ua hōʻike ʻia kahi noiʻi e hoʻomake ka mea holoi waha i ka bacteria bacteria e pono ai e hana i ka nitric oxide a hiki i 12 mau hola (,).

Ke alakaʻi nei kēia i ka hōʻemi ʻana o ka hana nitric oxide a, i kekahi mau manawa, hoʻonui ʻia ke kaomi koko (,).

ʻO nā hopena maikaʻi ʻole o ka holoi ʻana ma ka hana nitric oxide i mea e kōkua ai i ka hoʻomohala ʻana i ka maʻi diabetes, kahi e ʻike ʻia e nā malfunction i ka hana a me ka hana a ka insulin.

ʻO kēia no ka mea regulates ka nitric oxide i ka insulin, ka mea e kōkua i nā hunaola e hoʻohana i ka ikehu i loaʻa mai ka ʻai ma hope o ka lawe ʻia ʻana. Me ka ʻole o ka nitric oxide, ʻaʻole hiki i ka insulin ke hana kūpono.

Hoʻokahi o nā noiʻi i ʻike ʻia ʻo ka poʻe i hoʻohana i ka holoi waha ma kahi o ʻelua mau manawa i kēlā me kēia lā he 65% ʻoi aku paha ka ulu ʻana o ka maʻi kō ma mua o ka poʻe i hoʻohana ʻole i ka oralwash ().

No laila, no ka mālama pono ʻana i ka hana nitric oxide, ʻoi aku ka maikaʻi o ka hoʻohana ʻana me ka hoʻoluʻu waha.

Pepehi ʻo Mouthwash i nā ʻano bacteria i loko o ka waha, me nā mea e kōkua ai i ka hana ʻana i ka nitric oxide. Kāki kēia i ka hiki i kou kino ke hana i ka nitric oxide, i hiki ke alakaʻi i ke koko kiʻekiʻe a me ka maʻi kō.

5. E kiʻi i kou kahe koko me ka hoʻoikaika kino

Hoʻomaʻamaʻa maoli ka hoʻoikaika i kou koko, ʻo ka hapa nui no ka mea hoʻomaikaʻi ia i ka hana endothelial.

ʻO Endothelium e pili ana i ka lahilahi o nā hunaola e kū ana i nā kīʻaha koko. Hoʻopuka kēia mau pūnaewele i nā nitric oxide, e mālama pono ai nā kīʻaha koko.

ʻAʻole lawa nā hana nitric oxide i ka hopena o ka hana endothelium, hiki ke kōkua i ke atherosclerosis, ke koko kiʻekiʻe a me nā kumu pilikia ʻē aʻe no ka maʻi puʻuwai ().

Mālama ka hoʻoikaika i kou mau hunaola endothelial a me nā kīʻaha koko i ke olakino ma o ka hoʻonui ʻana i ka mana kūlohelohe o kou kino e hana i ka nitric oxide.

Ua hōʻike ʻia kekahi mau noiʻi e hoʻonui i ka vasodilation endothelial i ka poʻe i loaʻa i ke koko kiʻekiʻe a me nā maʻi puʻuwai, a me nā kānaka olakino (48,,).

Ua hōʻike pū ʻia nā noiʻi e hoʻonui ka hoʻoikaika i ka hana antioxidant, ka mea e kōkua i ke kaohi ʻana i ka haki ʻana o ka nitric oxide i hoʻokumu ʻia e nā radical free (,).

ʻO nā keu pono o ka hoʻoikaika kino ʻana i ke olakino endothelial a me ka hana nitric oxide i hiki ke ʻike ʻia ma kahi o 10 mau pule ke hoʻohana nei no 30 mau minuke ma ka liʻiliʻi ʻekolu mau manawa i ka pule (48).

No nā hopena maikaʻi loa, hoʻohui i ka hoʻomaʻamaʻa aerobic, e like me ka hele wāwae ʻana a i ʻole ke jogging ʻana, me ka hoʻomaʻamaʻa anaerobic, e like me ka hoʻomaʻamaʻa ʻana. ʻO nā ʻano hoʻoikaika āu e koho ai he mau mea āu e hauʻoli ai a hiki ke hana i kahi wā lōʻihi.

ʻO ka mea hope loa, e kamaʻilio me kāu kauka e hoʻoholo ai i nā palena i loaʻa iā ʻoe e pili ana i ka hoʻoikaika kino.

ʻO ka hoʻokomo ʻana i ka hana maʻamau hiki ke hoʻomaikaʻi i kāu hana endothelial a pēlā i kāu hana kūlohelohe o nitric oxide.

Ka Laina Lalo

ʻO Nitric oxide kahi moleola nui e pono ai no ke olakino holoʻokoʻa. Ma ke ʻano he vasodilator, hōʻailona ka nitric oxide i nā kīʻaha koko e hoʻomaha, e ʻae ana iā lākou e hoʻonui.

ʻAe kēia hopena i ke koko, nā meaola, a me ka oxygen e kahe manuahi i kēlā me kēia ʻāpana o kou kino. Akā ke hoʻemi ʻia ka hana nitric oxide, hiki ke hōʻemi ʻia kou olakino.

No laila, he mea nui e hoʻokō a mālama i nā pae maikaʻi o ka nitric oxide i kou kino.

ʻO kahi papaʻai kiʻekiʻe i nā mea kanu momona-nitrate a me nā antioxidants a i ʻole ka hoʻohana ʻana o nā mea hoʻopihapiha, e like me L-arginine a i ʻole L-citrulline, he mau ala maikaʻi e hoʻonui ai i ka hana maoli ʻana o kou nitric oxide. ʻO nā kumuhana ʻē aʻe i hōʻike ʻia me ka kaohi ʻana i ka holoi ʻana i ka waha a me ka hoʻoikaika mau.

No ka hana nitric oxide maikaʻi loa, hoʻonui i kāu lawe ʻana i nā mea kanu momona-momona a hoʻoikaika i ka liʻiliʻi ma 30 mau minuke i kēlā me kēia lā.