Samun matakan nitrates masu yawa da ke bi ta jijiyoyi kamar samun injin ɓoye (ko ba-boye ba) a cikin horo. Za mu iya samun ƙarin sauri da iko daga ƙoƙarin da muke yi saboda yadda nitrates zai iya ƙara yawan jini da aikin tsoka.
Abincin da ke cike da abinci mai arziki a cikin wannan sinadari, kamar gwoza da kayan lambu masu ganye, na iya rage hawan jini har ma da inganta aikin kwakwalwa. Akwai shaidar cewa ana iya adana nitrate a cikin tsokoki, kamar yadda kuke adana glycogen lokacin da kuke cin carbohydrates, don inganta lafiyar ku da haɓaka aiki lokacin da kuke buƙata.
Ta yaya nitrate ke aiki?
Lokacin da muke motsa jiki, ƙwayoyin da ke cikin jini da tsokoki suna samar da nitric oxide (NO), wanda ke fadada hanyoyin jini. Wannan yana ba da damar ƙarin oxygen da jini mai wadataccen abinci don isa ga tsokoki masu aiki. Wannan tasirin yana ci gaba bayan kun gama aikin motsa jiki kuma ku cire tawul, yana barin ku da amsawar rage hawan jini mai tsayi.
Cin abinci mai yawan nitrates na iya, bi da bi, karuwa tmu matakan NO; Jikin ku yana jujjuya nitrates ɗin da kuke cinyewa zuwa nitrites, waɗanda kuma ana jujjuya su zuwa nitric oxide ta hanyar sarkar abubuwan rayuwa. Wannan ya bayyana dalilin da yasa cin abinci mai arziki a cikin nitrates kamar arugula, alayyafo, ja beetroot da seleri zai iya rage hawan jini; koyaushe kuna da isasshen nitric oxide don buɗe waɗancan tasoshin ta yadda jinin ku zai iya yawo cikin yardar rai. Wannan kuma yana goyan bayan ɗaya daga cikin ra'ayoyin game da dalilin da yasa abinci na Rum yana da kyau a gare ku: yana da wadata a cikin nitrates.
Shaida daga binciken dabba sun nuna cewa nitrates na iya zama da amfani musamman don haɓaka kwararar jini da raguwa a cikin filayen ku masu sauri, waɗanda su ne filayen tsoka da kuke amfani da su don samar da watts mai girma.
Kamar glycogen, shagunan nitrate suna raguwa yayin motsa jiki. Har ila yau, kamar glycogen, kantin sayar da a cikin tsokoki ya zama "super rama" lokacin da kuke cin abinci mai yawa na nitrate na 'yan kwanaki bayan lokacin rashi ko rage cin abinci na nitrate.
Abin sha'awa shine, ƙwayoyin cuta da ke zaune a cikin bakinka suna da matukar muhimmanci a cikin layin samar da nitric oxide. Bincike ya nuna cewa kwayoyin cuta suna ba da damar jikinka ya samar da nitrate da yake bukata don shakatawa tasoshin jini. A aikace, wannan yana nufin haka Dole nes kauce wa wanke baki sai dai idan likitan hakori ya rubuta maka daya.
Menene fa'idodin motsa jiki?
An nuna ƙarin nitrate don inganta aikin horo, musamman hawan keke. A cikin binciken daya, 'yan wasan da suka sha ruwan 'ya'yan itacen beetroot mai tattarawa (wani tushen nitrates) sun yi amfani da kusan kashi uku na ƙarancin oxygen. Wannan yana nufin sun yi amfani da ƙarancin kuzari don feda a cikin taki ɗaya, yayin gwaje-gwajen motsa jiki, da kuma tsawaita lokacin da za su iya feda kafin su gaji.
Gabaɗaya, bincike ya nuna cewa ƙarar nitrate yana da fa'ida ga 'yan wasa masu matsakaicin matsakaici (da kuma waɗanda ba a horar da su ba). ’Yan wasa fitattu suna amfana kaɗan saboda sun riga sun samar da adadi mai yawa nitric oxide, tun da horo na jiki yana ƙara ƙarfinsa don samuwar nitric oxide.
Abin da aka ce, bincike na baya-bayan nan ya nuna cewa karin nitrate yana da amfani a cikin yanayi inda bukatar iskar oxygen ta wuce iskar oxygen. Don haka, 'yan wasa da ba su da horo suna amfana a cikin yanayi daban-daban, amma har ma ƙwararrun masu horarwa za su iya amfana yayin yin hakan. motsa jiki a tsayi da/ko yayin motsa jiki mai ƙarfi sosaikamar gudun tsere da keken waƙa.
daidaitawar tsayi
Mutanen da ke zaune a kan tudu suna samar da sinadarin nitric oxide fiye da mutanen da ke matakin teku. An gano cewa yawan al'ummar da ke bunkasuwa a tsayin daka, irin su 'yan kabilar Tibet, an gano cewa suna da matakan sau da yawa fiye da yawan al'umma a matakin teku.
Idan muna shirin tafiya zuwa wuri mai tsayi, zai zama hikima muyi la'akari da ƙara matakin nitric oxide. Hypoxia yana rage matakan nitric oxide da farko, kuma bincike ya nuna cewa cin abinci na nitrate ko kari na iya inganta daidaitawar jiki zuwa tsayi ta hanyar hana matakan faduwa.
Inganta iskar oxygen
A cikin binciken daya, kawai ruwan 'ya'yan itacen beetroot ya taimaka wa masu ruwa da tsaki su rike numfashi na tsawon rabin minti fiye da yadda aka saba.
Ga mutanen da suka horar da kuma sun shafe shekaru suna haɓaka ƙarfin su na riƙe numfashi, wannan lokacin babban fa'ida ne. Ga 'yan wasa masu juriya, wannan sakamako na adana iskar oxygen na iya yin ƙarin iskar oxygen zuwa tsokoki masu aiki.
Adadin nitrates da aka ba da shawarar
Kodayake kimiyya ta ci gaba da bincike, masu bincike sun kammala cewa masu keke na iya amfana daga shan karin 300 MG na nitrate. Ko da yake cin abinci mai arziki a cikin nitrates akai-akai shine hanya mafi kyau don ci gaba da adana shagunan ku kuma ku sami fa'idodin rage karfin jini, zamu iya samun fa'idodin aiki ta hanyar ɗaukar babban kashi kafin buƙatar haɓakawa.
Don yin la'akari, wani binciken da aka buga a cikin The American Journal of Clinical Nutrition ya ba da rahoton cewa abinci masu zuwa sune tushen mafi kyawun nitrates:
- Sosai sosai:> 250 milligrams da 100g bauta - Arugula, ja beets, letas (musamman man shanu leaf), seleri, watercress (kamar watercress), da alayyafo.
- Babban ko tsayi: 100 zuwa <250 milligrams da 100g na hidima: bok choy, endive, Fennel, kohlrabi, leek, da faski.
- Matsakaici: 50 zuwa <100 milligrams da 100g bauta - kabeji, Dill, turnip, Kale.
Yadda za a cinye karin nitrates?
Akwai dabaru da yawa don ƙara yawan ci na nitrates yau da kullun.
Cin abinci mai arziki a cikin nitrates
Abincin da ke da mafi girman abun ciki nitrate sun haɗa da tushen gwoza da kayan lambu masu ganye. Sauran sun hada da faski, bok choy, leek, seleri, radishes, da turnips.
Tunda kwayoyin cuta a baki wata hanya ce ta dabi'a ta haifar da tsarin samar da sinadarin nitric oxide, za mu iya amfana daga ajiye abinci mai arzikin nitrate a cikin bakinmu tsawon lokaci. Za mu tabbatar da cin abinci da kyau kuma mu sha ruwa a hankali. Don ƙara yawan cin waɗannan kayan lambu masu wadatar nitrate, za mu iya ruwan 'ya'yan itacen marmari ko ƙara gasasshen gwoza ko gasasshen gwoza zuwa gaurayar abin sha mai gina jiki.
Amfani da Omega-3 fats
Ku ci da yawa Omega-3 fatty acids akai-akai. Za mu rage ko guje wa kumburin Omega-6 fats da ake samu a cikin waken soya, masara, safflower, canola, da man sesame, da kuma kitse na wucin gadi da ake samu a margarine da sauran abinci da aka sarrafa.
Za mu kuma gwada matakan Omega-3 don sanin ko muna buƙatar ƙarin kari na waɗannan mahimman fatty acid.
amfani da kari
Duk waɗannan dabarun da ke sama na iya haɓaka matakan nitric oxide mafi girma ba tare da kari ba, da kuma cin sabbin kayan lambu, fita cikin rana, samun isasshen barci, da cinye isassun fatty acids na omega-3 duk suna da kyau ga 'yan wasa.
Wannan ya ce, abin da ake buƙata na abinci shine game da 500mg na nitrates a kowace rana don bunkasa wasan motsa jiki, kuma hakan na iya zama da wuya a cimma, rikitarwa, tsada, maras kyau (ga mutane da yawa), da rashin abokantaka ga gut. Shi ya sa kari zai iya taimakawa.