5 Txoj Hauv Kev Yuav Ua Rau Kom Nitric Oxide Tshaj Ntuj Lus

Zoo Siab

• 1. Noj Cov Zaub Tsuag Muaj Nitrates hauv Nitrates
• 2. Ua kom koj nkag mus ntawm Antioxidants
• 3.Siv Tshuaj Nitric-Oxide-Boosting Khoom Noj
• L-Arginine
• L-Citrulline
• 4. Txwv Koj Txoj Kev Siv Cov Tshuaj Txhuam Hniav
• 5. Txais Koj Cov Ntshav ntws los nrog kev tawm dag zog
• Rau hauv qab Kab

Nitric oxide yog ib cov qauv uas tsim los ntawm koj lub cev, thiab nws yog qhov tseem ceeb rau ntau yam ntawm koj lub cev.

Nws txoj haujlwm tseem ceeb tshaj plaws yog vasodilation, txhais tau tias nws so lub leeg sab hauv cov hlab ntshav, ua rau lawv nthuav dav thiab ua kom muaj kev ncig ntau.

Nitric oxide ntau lawm yog qhov tseem ceeb rau kev noj qab haus huv tag nrho vim tias nws tso cai rau cov ntshav, cov as-ham thiab oxygen mus rau txhua qhov ntawm koj lub cev tau zoo thiab ua haujlwm tau zoo.

Qhov tseeb, lub peev xwm tsawg tsawg los tsim nitric oxide yog txuam nrog kab mob plawv, ntshav qab zib thiab mob erectile kawg.

Qhov zoo, muaj ntau txoj hauv kev los tswj cov qib siab ntawm nitric oxide hauv koj lub cev.

Nov yog 5 txoj hau kev saum toj kawg nkaus kom ntxiv rau nitric oxide ib txwm muaj.

1. Noj Cov Zaub Tsuag Muaj Nitrates hauv Nitrates

Nitrate, cov compound uas nrhiav hauv qee cov zaub, yog ib qho ntawm ntau cov laj thawj cov zaub muaj zaub mov zoo rau koj.

Cov zaub uas muaj nitrate ntau xws li ():

• Celery
• Caws
• Chervil
• Zaub xas lav
• Beetroot
• Hlais nplej
• Arugula

Thaum cov khoom noj no noj, nitrates pauv hloov mus rau hauv nitric oxide, uas ua rau ntau cov txiaj ntsig kev noj qab haus huv muaj feem rau kev noj qab haus huv lub plawv thiab ua haujlwm qoj ib ce.

Qhov tseeb, ntau txoj kev soj ntsuam tau pom tias kev noj zaubmov muaj nitrate tuaj yeem txo cov ntshav siab ntau npaum li qee cov tshuaj ntshav ((,,,).

Cov ntaub ntawv ua pov thawj muaj zog ua rau muaj nitrates, tshwj xeeb los ntawm beetroot, rau kev txhim kho kev qoj ib ce hauv cov kis las (,, 8,).

Txawm hais tias muaj kev cuam tshuam uas nitrates muaj rau nitric oxide ntau lawm hauv koj lub cev, qee tus neeg zam lawv vim kev ntshai tias lawv muaj teeb meem thiab ua rau mob cancer.

Qhov no yuav muaj vim tias sodium nitrates feem ntau siv los ua kev tiv thaiv thiab xim txhim kho hauv cov nqaij sawb, txias txiav thiab dev kub.

Noj cov zaub mov no muaj feem ua rau mob plab hnyuv, thiab nitrates tau xav tias yog tus ua txhaum (,).

Nitrates tuaj yeem tsim N-nitroso tebchaw, xws li nitrosamine, uas muaj peev xwm ua rau mob qog noj ntshav.

Txawm li cas los xij, cov zaub, uas suav txog ntau dua 80 feem pua ​​ntawm kev ua kom tau nitrate, muaj antioxidants zoo li vitamin C, uas pab tiv thaiv kev tsim cov N-nitroso tebchaw ().

Yog li ntawd, nitrates los ntawm cov zaub tsis muaj kev phom sij, whereas nitrates hauv cov nqaij ua tiav tuaj yeem ua teeb meem rau kev noj qab haus huv, tshwj xeeb tshaj yog thaum noj ntau dhau lub sijhawm ntev (13).

Cov zaub ntsuab yog qhov zoo ntawm nitrates, uas pab ua rau muaj nitric oxide nyob rau hauv koj lub cev. Kev noj zaub ntsuab muaj nitrate pab txhim kho kev mob plawv thiab kev tawm dag zog.

2. Ua kom koj nkag mus ntawm Antioxidants

Nitric oxide yog cov roj ntsha uas tsis ruaj khov uas ua rau cov ntshav khiav qis, yog li nws yuav tsum tau hloov tas li (14).

Ib txoj hauv kev los ua kom nws txoj kev nyob ruaj khov thiab txwv nws qhov tawg tawg yog los ntawm kev siv tshuaj tua kab mob antioxidant.

Antioxidants yog cov lwg me me uas neutralize radicals dawb, uas ua rau kom lub neej luv ntawm nitric oxide ().

Cov tshuaj antioxidant no pom nyob hauv txhua yam zaub mov tab sis feem ntau yog cov hauv paus chiv keeb ntoo, xws li txiv hmab txiv ntoo, zaub, txiv ntoo, noob thiab noob nplej.

Ob peb qho kev tiv thaiv antioxidant muaj xws li:

• Vitamin C: Cov tshuaj antioxidant no pab koj lub cev tsim cov nqaij sib txuas, nrog rau cov tawv nqaij, pob txha, pob txha thiab pob txha mos. Nws kuj tsim cov tshuaj rau lub hlwb uas pab cov hlwb sib txuas lus ().
• Vitamin E: Cov kab mob antioxidant no tiv thaiv cov hlwb los ntawm kev puas tsuaj los ntawm cov dawb radicals, uas xav tias yuav pab ua rau kev laus thiab kab mob. Nws kuj yog lub luag haujlwm tseem ceeb hauv kev ua kom lub cev tiv thaiv kab mob tsis muaj zog (,).
• Polyphenols: Qeb tshuaj tiv thaiv kab mob muaj feem cuam tshuam nrog ntau cov txiaj ntsig kev noj qab haus huv, suav nrog kev txo qis mob qog nqaij hlav thiab mob plawv ().
• Glutathione: Coined "leej niam ntawm tag nrho cov antioxidants," glutathione yog tus tswv antioxidant thiab detoxifier ntawm txhua lub cell hauv koj lub cev.

Ntau cov kev tshawb fawb tau pom tias kev noj cov tshuaj nitric oxide ua ntej, xws li nitrate lossis citrulline, nrog cov tshuaj tiv thaiv kab mob antioxidant tswj ntau ntau ntawm nitric oxide hauv koj lub cev los ntawm kev pab txo nws qhov kev puas tsuaj (,,,).

Cov zaub uas muaj nitrate ntau yog tseem muaj cov antioxidants, uas ntxim li yog vim li cas cov zaub thiaj li ua hauj lwm zoo nce ntxiv thiab tswj tau cov tshuaj nitric oxide zoo ().

Antioxidants pab txo qis qhov kev puas tsuaj thiab txuas ntxiv lub neej ntawm nitric oxide hauv koj lub cev.

3.Siv Tshuaj Nitric-Oxide-Boosting Khoom Noj

Muaj ntau hom kev noj zaub mov zoo muaj muag raws li "nitric oxide boosters."

Cov tshuaj no tsis muaj nitric oxide nws tus kheej, tab sis nws suav nrog cov khoom xyaw uas pab tsim nitric oxide hauv koj lub cev.

Ob ntawm cov khoom sib xyaw uas feem ntau siv yog L-arginine thiab L-citrulline.

L-Arginine

L-arginine yog qhov tseem ceeb amino acid, txhais tau tias nws tsuas yog yuav tsum tau noj nyob rau hauv cov zaub mov hauv qee qhov xwm txheej, thaum cov laus noj qab haus huv tuaj yeem ua txhua yam lawv xav tau ().

Nws ncaj qha tsim cov roj nitric oxide los ntawm cov txheej txheem hu ua L-arginine-NO pathway.

Ntau cov kev tshawb fawb txhawb kev siv L-arginine rau kev nce ntshav ntxiv, tab sis tsuas yog nyob hauv qee cov neeg.

Hauv cov neeg muaj ntshav siab, suav nrog cov poj niam cev xeeb tub, L-arginine ua tau zoo ntawm kev txo ntshav siab (, 26,,).

Txawm li cas los xij, cov pov thawj ntawm kev muaj peev xwm ntawm L-arginine los txhim kho ntshav khiav lossis qoj ib ce hauv cov neeg noj qab haus huv tseem tau sib xyaw (,,,).

L-arginine feem ntau lees paub tias muaj kev nyab xeeb thaum noj 20 grams hauv ib hnub, tab sis nws yuav ua rau cov tsos mob plab zom mov kom tsawg li 10 grams (33,).

L-Citrulline

L-citrulline yog ib qho kev faib tawm ntawm cov amino acid, txhais tau tias koj lub cev tuaj yeem ua txhua yam nws xav tau.

Thaum L-arginine hloov pauv rau nitric oxide, L-citrulline yog tsim tawm ua cov khoom lag luam.

Tom qab ntawd L-citrulline tuaj yeem siv rov qab los ua L-arginine thiab siv los ua kom koj lub cev ua ntau lawm ntawm nitric oxide.

Qhov tseeb, L-citrulline nce qib L-arginine hauv koj lub cev ntau dua li ntxiv nrog L-arginine nws tus kheej. Qhov no vim tias qhov feem pua ​​loj ntawm L-arginine tau tawg ua ntej kom txog koj cov hlab ntshav ().

Cov kev tshawb fawb pom L-citrulline kom nce ntshav khiav, txhim kho qoj ib ce thiab txo cov ntshav siab (,,,,).

L-citrulline yog suav tias muaj kev nyab xeeb, thiab muaj kev pheej hmoo siab txog kev phiv, txawm tias muaj ntau dua koob tshuaj ().

Cov amino acids L-arginine thiab L-citrulline yog siv los tsim nitric oxide hauv koj lub cev. Lawv muaj raws li kev pabcuam tshuaj thiab muaj cov txiaj ntsig zoo rau kev noj qab haus huv ntawm cov ntshav thiab ntshav khiav.

4. Txwv Koj Txoj Kev Siv Cov Tshuaj Txhuam Hniav

Qhov ncauj ua paug raug rhuav tshem cov kab mob hauv koj lub qhov ncauj uas tuaj yeem pab txhawb kev loj hlob ntawm cov kab noj hniav thiab lwm cov kab mob hniav.

Hmoov tsis zoo, qhov ncauj yaug qhov ncauj tua txhua hom kab mob, suav nrog cov txiaj ntsig uas pab ua cov roj nitric oxide.

Cov kab mob tshwj xeeb hauv lub qhov ncauj hloov cov nitrate rau nitric oxide. Qhov tseeb, tib neeg tsis tuaj yeem tsim nitric oxide los ntawm nitrate yam tsis muaj cov kab mob no ().

Kev tshawb fawb pom tias cov tshuaj yaug qhov ncauj tua tau cov kab mob hauv qhov ncauj uas yuav tsim los ua cov nitric oxide txog li 12 teev (,).

Qhov no ua rau muaj kev poob qis hauv nitric oxide thiab, nyob rau qee qhov xwm txheej, nce ntshav siab (,).

Kev puas tsuaj ntawm qhov ncauj qhov ncauj ntawm nitric oxide ntau lawm txawm tias yuav ua rau kev txhim kho cov ntshav qab zib, uas yog tus cwj pwm los ntawm kev ua tsis zoo rau cov kua dej los yog cov kev ua.

Qhov no vim tias nitric oxide kuj tswj hwm cov kua dej, uas pab cov hlwb siv lub zog tau los ntawm cov zaub mov tom qab nws zom. Yog tias tsis muaj nitric oxide, cov tshuaj insulin tsis tuaj yeem ua haujlwm zoo.

Ib txoj kev tshawb nrhiav pom tias cov neeg uas siv cov tshuaj yaug qhov ncauj tsawg kawg ob zaug ib hnub yog 65% feem ntau yuav muaj ntshav qab zib ntau dua li cov uas tsis tau siv cov tshuaj yaug ncauj ().

Yog li, txhawm rau tswj kom muaj cov nitric oxide tsim nyog, nws zoo tshaj yog siv cov tshuaj yaug qhov ncauj.

Tshuaj yaug qhov ncauj tua ntau hom kab mob hauv lub qhov ncauj, suav nrog cov uas pab tsim cov roj nitric oxide. Qhov no txwv koj lub cev kev muaj peev xwm ua cov roj nitric oxide, uas tuaj yeem ua rau muaj ntshav siab thiab ntshav qab zib.

5. Txais Koj Cov Ntshav ntws los nrog kev tawm dag zog

Kev qoj ib ce yeej tau txais koj cov ntshav tso tawm, feem ntau vim tias nws txhim kho kev ua haujlwm ntawm endothelial.

Endothelium yog hais txog txheej txheem nyias nyias ntawm cov hlwb uas ua kab mob rau cov hlab ntshav. Cov kab mob no ua rau nitric oxide, uas ua kom cov hlab ntshav huv.

Tsis txaus nitric oxide ntau lawm ua rau endothelium kawg, uas tuaj yeem ua rau atherosclerosis, ntshav siab thiab lwm yam kev pheej hmoo rau mob plawv ().

Kev qoj ib ce ua kom koj lub hlwb endothelial thiab cov hlab ntsha noj qab haus huv los ntawm kev ua kom koj lub cev muaj peev xwm ua cov roj nitric oxide.

Ntau cov kev tshawb fawb pom tau tias kev tawm dag zog ib txwm ua rau endothelial vasodilation rau hauv cov neeg muaj ntshav siab thiab mob plawv, nrog rau cov neeg muaj kev noj qab haus huv (48,,).

Cov kev tshawb fawb kuj tau qhia tias kev qoj ib ce nce antioxidant kev ua si, uas pab cuam tshuam rau kev tawg ntawm nitric oxide los ntawm cov radicals dawb (,).

Qhov txiaj ntsig ntawm kev tawm dag zog ntawm kev ua kom lub cev endothelial noj qab haus huv thiab nitric oxide tuaj yeem pom nyob rau hauv me ntsis li 10 lub lis piam thaum qoj ib ce 30 feeb tsawg kawg peb zaug hauv ib lub lis piam (48).

Rau cov txiaj ntsig zoo tshaj plaws, kev sib txuas ua ke aerobic, xws li taug kev lossis dhia, nrog kev qhia anaerobic, xws li kev cob qhia kev tawm tsam. Cov kev tawm dag zog uas koj xaiv yuav tsum yog yam koj nyiam thiab tuaj yeem ua haujlwm ntev.

Thaum kawg, tham nrog koj tus kws kho mob los txiav txim siab qee qhov kev txwv koj yuav muaj txog kev tawm dag zog.

Kev ua kom ib ce muaj zog tas li tuaj yeem txhim kho koj qhov kev ua haujlwm endothelial thiab yog li koj qhov kev tsim tawm ntuj ntawm nitric oxide

Rau hauv qab Kab

Nitric oxide yog ib qho tseem ceeb yuav tsum muaj rau lub cev noj qab haus huv tag nrho. Ua ib vasodilator, nitric oxide teeb liab cov hlab ntshav so, tso cai rau lawv nthuav.

Cov nyhuv no tso cai rau cov ntshav, cov as-ham, thiab oxygen kom muaj kev ywj pheej mus rau txhua qhov ntawm koj lub cev. Tab sis thaum nitric oxide ntau lawm tsawg, koj kev noj qab haus huv tuaj yeem ua kev cuam tshuam.

Yog li, nws yog qhov tseem ceeb kom ua tiav thiab tswj cov qib zoo ntawm nitric oxide hauv koj lub cev.

Kev noj zaub mov muaj nitrate ntau thiab muaj cov tshuaj tua kab mob antioxidant lossis siv cov tshuaj ntxiv, xws li L-arginine lossis L-citrulline, yog cov txiaj ntsig zoo los txhawb koj lub cev kev ua haujlwm ntawm nitric oxide. Lwm cov tswv yim pom zoo suav nrog kev ntxuav lub qhov ncauj thiab kev tawm dag zog tsis tu ncua.

Txhawm rau ua kom tau cov roj nitric oxide ntau ntxiv, ua kom koj cov zaub mov muaj nitrate thiab ua kom tawm dag zog tsawg kawg 30 feeb nyob rau ib hnub.