Hanyoyi 5 na Nitara Nitric Oxide a dabi'ance

Wadatacce

• 1. Ku ci Kayan lambu masu Girma a cikin Nitrates
• 2. Kara Yawan Shan Antioxidants
• 3.Yi amfani da ricarin Nitric-Oxide-Boosting
• L-Arginine
• L-Citrulline
• 4. Takaita Amfani da Bakin Wanki
• 5. Samun Jinin ka mai gudana da Motsa jiki
• Layin .asa

Nitric oxide wani kwayar halitta ce wacce jikinka yake samarwa a dabi'ance, kuma yana da mahimmanci ga bangarori da yawa na lafiyar ka.

Mafi mahimmancin aikinta shine lalata jini, ma'ana yana sassauta jijiyoyin cikin jijiyoyin jini, yana haifar dasu faɗaɗawa da haɓaka wurare dabam dabam.

Kirkin Nitric oxide yana da mahimmanci ga lafiyar gaba daya saboda yana bawa jini, abubuwan gina jiki da oxygen damar tafiya zuwa kowane bangare na jikinka yadda ya kamata.

A zahiri, iyakantaccen ƙarfin samar da nitric oxide yana da alaƙa da cututtukan zuciya, ciwon sukari da nakasar da kafa.

Abin farin ciki, akwai hanyoyi da yawa don kiyaye matakan mafi kyau na nitric oxide a cikin jikin ku.

Anan akwai hanyoyi 5 mafi girma don haɓaka nitric oxide ta halitta.

1. Ku ci Kayan lambu masu Girma a cikin Nitrates

Nitrate, mahaɗin da aka samo a cikin wasu kayan lambu, ɗayan dalilai ne da yawa da kayan lambu ke da ƙoshin lafiya a gare ku.

Kayan lambu masu yawan nitrate sun hada da ():

• Seleri
• Cress
• Chervil
• Letas
• Gwoza
• Alayyafo
• Arugula

Lokacin da aka cinye waɗannan abincin, nitrates suna canzawa zuwa nitric oxide, wanda ke ba da fa'idodi da yawa na kiwon lafiya masu alaƙa da lafiyar zuciya da motsa jiki.

A hakikanin gaskiya, bincike da yawa sun nuna cewa cin kayan lambu masu wadatar nitrate na iya rage hawan jini kamar yadda wasu magunguna masu hawan jini (,,,).

Shaida mai ƙarfi tana son nitrates, musamman daga ƙwaro, don inganta aikin motsa jiki a cikin 'yan wasa (,, 8,).

Duk da illar da nitrates ke da shi kan samar da sinadarin nitric a cikin jikinka, wasu mutane suna guje musu saboda tsoron suna da illa kuma suna taimakawa ga cutar kansa.

Wannan mai yiwuwa ne saboda yawanci ana amfani da sinadarin sodium a matsayin mai kiyayewa da sanya launi a cikin naman alade, yankewar sanyi da karnuka masu zafi.

Cin wadannan abinci yana da nasaba da cutar sankarar hanji, kuma ana zaton nitrates sune masu laifi (,).

Nitrates na iya samar da mahaɗan N-nitroso, kamar su nitrosamine, waɗanda ke da ikon haifar da cutar kansa.

Koyaya, kayan lambu, wadanda suke dauke da sama da kashi 80 cikin dari na yawan amfani da sinadarin nitrate, suna dauke da sinadarin antioxidants kamar bitamin C, wanda ke taimakawa wajen hana samuwar mahaɗan N-nitroso ().

Sabili da haka, nitrates daga kayan lambu ba su da lahani, yayin da nitrates a cikin abincin da aka sarrafa na iya zama matsala ga lafiyar jiki, musamman lokacin cinyewa fiye da kima na dogon lokaci (13).

Kayan lambu masu kyau ne na nitrates, wadanda ke taimakawa samar da sinadarin nitric a jikinka. Amfani da kayan lambu masu wadataccen nitrate yana inganta lafiyar zuciya da motsa jiki.

2. Kara Yawan Shan Antioxidants

Nitric oxide wata ƙwayar cuta ce mai taɓarɓarewa wacce ke saurin lalacewa a cikin jini, saboda haka dole ne a cika ta kullum (14).

Hanya ɗaya don haɓaka kwanciyar hankali da iyakance rushewarta shine ta hanyar shan antioxidants.

Antioxidants sune kwayoyin da ke kawar da radicals free, wanda ke taimakawa ga gajeren rayuwar nitric oxide ().

Wadannan antioxidants ana samun su a cikin dukkan abinci amma da farko wadanda suka samo asali daga tsirrai, kamar 'ya'yan itace, kayan lambu, kwayoyi, kwaya da hatsi.

Wasu 'yan antioxidants masu mahimmanci sun hada da:

• Vitamin C: Wannan antioxidant yana taimakawa jikinka ya samar da kayan hadewa, gami da fata, kasusuwa, jijiyoyi da guringuntsi. Hakanan yana samar da sinadarai masu kwakwalwa wadanda ke taimakawa kwayoyin jijiyoyin sadarwa ().
• Vitamin E: Wannan sinadarin antioxidant yana kare kwayoyin daga lahanin cutarwa masu yaduwar cuta, wadanda ake tunanin zasu taimaka wa tsufa da cuta. Hakanan yana taka muhimmiyar rawa wajen kiyaye garkuwar jiki da ƙarfi (,).
• Polyphenols: Wannan rukuni na antioxidants yana da alaƙa da fa'idodin kiwon lafiya da yawa, gami da rage haɗarin cutar kansa da cututtukan zuciya ().
• Glutathione: “Irƙirar “uwar dukkan antioxidants,” glutathione shine babban maganin antioxidant da lalata kayan kwayayenka.

Yawancin karatu sun gano cewa ingesing nitric oxide precursors, kamar nitrate ko citrulline, tare da antioxidants suna kula da matakan nitric oxide a jikin ku ta hanyar taimakawa rage lalacewar sa,,,,).

Kayan lambu da ke cike da nitrate suma sunada yawa a cikin antioxidants, wanda watakila me yasa kayan marmari ke da matukar tasiri wajen karawa da kuma kiyaye ingantattun matakan nitric oxide ().

Antioxidants suna taimakawa rage raunin kuma tsawaita rayuwar nitric oxide a jikinka.

3.Yi amfani da ricarin Nitric-Oxide-Boosting

Yawancin kasuwannin abinci ana tallata su azaman “masu haɓaka nitric oxide.”

Wadannan kari ba su dauke da sinadarin nitric kanta, amma sun hada da sinadaran da ke taimakawa samar da sinadarin nitric a jikinka.

Biyu daga cikin abubuwan da aka fi amfani da su sune L-arginine da L-citrulline.

L-Arginine

L-arginine amino acid ne mai mahimmancin yanayi, ma'ana dole ne kawai a cinye shi a cikin abinci a ƙarƙashin wasu halaye, yayin da manya masu lafiya zasu iya yin duk abin da suke buƙata ().

Kai tsaye yana samar da sinadarin nitric ta hanyar aikin da ake kira hanyar L-arginine-NO.

Yawancin karatu suna tallafawa amfani da L-arginine don haɓaka gudan jini, amma kawai a cikin wasu mutane.

A cikin waɗanda ke da cutar hawan jini, gami da mata masu ciki, L-arginine na da tasiri wajen rage hawan jini (, 26,,).

Koyaya, shaidu akan iyawar L-arginine don haɓaka gudanawar jini ko motsa jiki a cikin lafiyayyun mutane sun kasance sun haɗu (,,,).

L-arginine an san shi gaba ɗaya a matsayin mai aminci yayin shan gram 20 kowace rana, amma yana iya haifar da alamun narkewar abinci a cikin ƙirar ƙasa kamar gram 10 (33,).

L-Citrulline

L-citrulline amino acid ne mai rarraba, ma'ana jikinku na iya yin duk abin da yake buƙata.

Lokacin da L-arginine ya canza zuwa nitric oxide, L-citrulline ana samar dashi azaman kayan aiki.

L-citrulline sannan za'a iya sake yin amfani da shi zuwa L-arginine kuma ana amfani dashi don haɓaka haɓakar halittar jikinku ta nitric oxide.

A zahiri, L-citrulline yana ƙaruwa matakan L-arginine a jikinku fiye da ƙari tare da L-arginine kanta tana yi. Wannan saboda yawancin kashi na L-arginine sun lalace kafin su kai ga jinin ku ().

Nazarin ya samo L-citrulline don ƙara yawan jini, haɓaka aikin motsa jiki da ƙananan jini (,,,).

L-citrulline ana ɗaukarsa mai haɗari, kuma akwai ƙananan haɗarin illa, koda tare da ƙwayoyi masu yawa ().

Amino acid L-arginine da L-citrulline ana amfani dasu don samar da sinadarin nitric a jikinka. Ana samun su a matsayin kari kuma suna da tasiri mai amfani akan lafiyar jijiyoyin jini da gudanawar jini.

4. Takaita Amfani da Bakin Wanki

Bakin bakin yana lalata kwayoyin cuta a cikin bakinka wanda zai iya taimakawa ga ci gaban ramuka da sauran cututtukan hakori.

Abun takaici, wanke baki yana kashe dukkan nau'ikan kwayoyin cuta, gami da masu amfani wadanda ke taimakawa wajen samar da sinadarin nitric.

Kwayoyin cuta na musamman a cikin bakin suna canza nitrate zuwa nitric oxide. A zahiri, mutane ba za su iya samar da sinadarin nitric daga nitrate ba tare da waɗannan ƙwayoyin cuta ba ().

Bincike ya nuna cewa wanke baki yana kashe kwayoyin bakteriya da ake bukata don samar da sinadarin nitric na tsawon awanni 12 (,).

Wannan yana haifar da raguwar samar da sinadarin nitric kuma, a wasu lokuta, karuwar hawan jini (,).

Illolin da ake samu na wankin baki akan samar da sinadarin nitric na iya taimakawa har ma da ci gaban ciwon sikari, wanda yake tattare da rashin aiki a cikin aikin insulin ko aiki.

Wannan saboda nitric oxide shima yana sarrafa insulin, wanda ke taimakawa kwayoyin amfani da kuzarin da aka samu daga abinci bayan an narkar dashi. Ba tare da nitric oxide ba, insulin ba zai iya aiki daidai ba.

Wani bincike ya nuna cewa mutanen da suke amfani da ruwan wankin baki akalla sau biyu a kowace rana sun kasance masu yiwuwar kamuwa da ciwon suga fiye da wadanda ba su taba amfani da bakin ba ().

Sabili da haka, don ci gaba da samar da wadataccen nitric oxide, yana da kyau a yi amfani da ruwan goge baki da kyau.

Bakin bakin yana kashe nau’o’in kwayoyin cuta a baki, gami da wadanda ke taimakawa wajen samar da sinadarin nitric. Wannan yana iyakance karfin jikin ka na samar da sinadarin nitric, wanda ka iya haifar da hawan jini da ciwon suga.

5. Samun Jinin ka mai gudana da Motsa jiki

Motsa jiki da gaske yana samun jinin ku, galibi saboda yana inganta aikin endothelial.

Endothelium na nufin ƙananan sifofin ƙwayoyin da ke layin jijiyoyin jini. Waɗannan ƙwayoyin suna samar da sinadarin nitric, wanda ke kiyaye jijiyoyin jini lafiya.

Rashin samar da sinadarin nitric oxide yana haifar da rashin aiki na endothelium, wanda zai iya taimakawa ga atherosclerosis, hawan jini da sauran abubuwan da ke haifar da cututtukan zuciya ().

Motsa jiki yana kiyaye ƙwayoyinku na endothelial da jijiyoyin jini cikin ƙoshin lafiya ta hanyar haɓaka ƙwarin jikinku don ƙirƙirar nitric oxide

Yawancin karatu sun nuna cewa motsa jiki na yau da kullun yana ƙaruwa vasodilation na endothelial a cikin mutanen da ke da cutar hawan jini da cututtukan zuciya, da kuma cikin lafiyayyun mutane (48,,).

Nazarin ya kuma nuna cewa motsa jiki yana kara yawan aikin antioxidant, wanda ke taimakawa hana lalacewar sinadarin nitric wanda ke haifar da cutuka masu kyauta (,).

Ana iya ganin fa'idar motsa jiki kan lafiyar endothelial da samar da sinadarin nitric a cikin makonni 10 kacal yayin motsa jiki na mintina 30 aƙalla sau uku a mako (48).

Don sakamako mafi kyau, haɗu da horo na aerobic, kamar tafiya ko motsa jiki, tare da horo na anaerobic, kamar horo juriya. Nau'ukan motsa jiki da kuka zaba su zama abubuwan da kuke jin daɗin su kuma na iya yin dogon lokaci.

A ƙarshe, yi magana da likitanka don ƙayyade iyakokin da za ka iya samu game da motsa jiki.

Motsa jiki a cikin motsa jiki na yau da kullun na iya inganta aikin ku na endothelial kuma ta haka ne asalin ku na nitric oxide.

Layin .asa

Nitric oxide wata muhimmiyar kwayar halitta ce da ake buƙata don ƙoshin lafiya. A matsayin vasodilator, nitric oxide yana nuna jijiyoyin jini suyi annashuwa, yana basu damar fadadawa.

Wannan tasirin yana bawa jini, abubuwan gina jiki, da iskar oxygen damar gudana cikin yardar kaina zuwa kowane bangare na jikin ku. Amma lokacin da samar da sinadarin nitric ya ragu, lafiyar ka zata iya zama matsala.

Sabili da haka, yana da mahimmanci don cimmawa da kiyaye matakan mafi kyau na nitric oxide a cikin jikin ku.

Abincin da ke cike da kayan lambu masu yawan nitrate da antioxidants ko amfani da kari, kamar su L-arginine ko L-citrulline, hanyoyi ne masu fa'ida don haɓaka haɓakar halittar jikinku ta nitric oxide. Sauran dabarun da aka tabbatar sun hada da iyakance yawan wanke baki da motsa jiki a kai a kai.

Don samar da ingantaccen nitric oxide, ƙara yawan cin kayan lambu masu wadataccen nitrate kuma kuyi motsa jiki aƙalla mintuna 30 kowace rana.