Kuve nemazinga akakwira enitrate achifambisa kuburikidza netsinga dzako kwakafanana nekuva nejini yakavanzika (kana isina-yakavanzika) mukudzidziswa. Tinogona kuwana kukurumidza uye simba kubva mukuedza kwatinoisa nekuda kwenzira iyo nitrate inogona kuwedzera kuyerera kweropa uye kushanda kwemhasuru.
Chikafu chakazadzwa nezvikafu zvakapfuma muchinhu ichi, senge beet uye mashizha egirinhi miriwo, zvinogona zvakare kuderedza BP uye kunyange kuvandudza kushanda kwehuropi. Pane humbowo hwekuti nitrate inogona kuchengetwa mumhasuru dzako, yakafanana nemachengetero aunoita glycogen kana uchidya makabhohaidhiretsi, kuti uvandudze hutano hwako uye uwedzere kushanda paunoda.
Nitrate inoshanda sei?
Patinenge tichishandisa muviri, masero mutsinga dzeropa uye mhasuru dzinobudisa nitric oxide (NO), iyo inowedzera tsinga dzeropa. Izvi zvinobvumira kuwanda kweokisijeni neropa-rinovaka muviri kuti risvike kumamhasuru anoshanda. Mhedzisiro iyoyo inoenderera mberi mushure mekunge wapedza kurovedza muviri kwako uye wabvisa tauro, zvichikusiya uine kuenderera kweBP-kudzikisa mhinduro.
Kudya chikafu chakakwira munitrate kunogona, zvakare, kuwedzera tisu mazinga eNO; Muviri wako unoshandura ma nitrate aunodya kuita nitrites, ayo anobva ashandurwa kuita nitric oxide kuburikidza ne metabolic cheni yezviitiko. Izvi zvinotsanangura kuti nei kudya chikafu chakapfuma munitrate senge arugula, sipinashi, tsvuku beetroot uye celery inogona kuderedza BP yako; unogara uine nitric oxide yakakwana kuchengetedza midziyo iyo yakavhurika kuitira kuti ropa rako ritenderere zvakasununguka. Izvi zvinotsigirawo imwe yedzidziso yekuti sei chikafu cheMedithera chakakunakira iwe: chakapfuma munitrate.
Humbowo hunobva kuongororo yemhuka hunoratidza kuti nitrate inogona kunyanya kubatsira pakuvandudza kuyerera kweropa uye kudzvanya mumafibhi ako anokurumidza twitch, ayo ari masasinyama aunoshandisa kugadzira watts.
Kufanana neglycogen, zvitoro zve nitrate zvinopera panguva yekurovedza muviri. Zvakare, senge glycogen, chitoro chiri mumhasuru chinova "super compensed" kana iwe uri pane yakakwira nitrate kudya kwemazuva mashoma mushure menguva yekushayiwa kana yakaderera nitrate kudya.
Sezvineiwo, mabhakitiriya anogara mumuromo mako vatambi vakanyanya kukosha mumutsara wekugadzira nitric oxide. Tsvagiridzo inoratidza kuti mabhakitiriya anobvumira muviri wako kuburitsa nitrate inoda kuzorodza tsinga dzako dzeropa. Mumashoko anoshanda, zvinoreva izvozvo zvinofaniras dzivisa antibacterial mouthwash kunze kwekunge chiremba wako wemazino akakunyorera iwe.
Ndezvipi zvakanakira mukurovedza muviri?
Nitrate supplementation yakaratidzwa kuvandudza kudzidzira kuita, kunyanya kuchovha bhasikoro. Mune imwe ongororo, vatambi vainwa muto webeetroot wakaomeswa (chitubu chenitrate) vakashandisa okisijeni inosvika zvikamu zvitatu kubva muzana. Izvi zvinoreva kuti vakashandisa simba shoma kutsika panguva imwe chete, panguva yebvunzo dzemaekisesaizi, uye vakawedzera nguva yavaigona kufambisa vasati vaneta.
Kazhinji, tsvakurudzo inoratidza kuti nitrate supplementation inonyanya kubatsira kune vatambi vane mwero (pamwe chete nevasina kudzidziswa). Vatambi veElite vanobatsirwa zvishoma nekuti ivo vanotogadzira zvakawanda zve nitric oxide zvakasikwa, sezvo kurovedza muviri kunowedzera simba rayo pakuumbwa kwe nitric oxide.
Izvo zviri kutaurwa, tsvagiridzo ichangoburwa inoratidza kuti nitrate yekuwedzera inobatsira zvakanyanya mumamiriro ezvinhu apo kudiwa kweokisijeni kunopfuura kupihwa kweokisijeni. Naizvozvo, vatambi vasina kudzidziswa zvishoma vanobatsirwa mumamiriro akasiyana-siyana, asi kunyange vanhu vakanyatsodzidziswa vanogona kubatsirwa kana vachiita. kurovedza muviri pakukwira uye/kana panguva yekurovedza muviri kwakanyanyasekumhanya nekumhanya bhasikoro.
altitude adaptation
Vanhu vanogara munzvimbo dzakakwirira vanobudisa nitric oxide yakawanda kudarika vanhu vari pagungwa. Vanhu vanogara munzvimbo dzakakwirira, dzakadai sevaTibetan, vakawanwa vaine mwero wakapetwa kanoverengeka kupfuura huwandu hwevanhu vari mugungwa.
Kana tiri kuronga rwendo rwekuenda kunzvimbo yakakwirira, zvingave zvine hungwaru kufunga nezvekuwedzera nitric oxide level. Hypoxia inoderedza nitric oxide mazinga pakutanga, uye zvidzidzo zvinoratidza kuti kudya nitrate kudya kana kuwedzera kunogona kuvandudza kugadzirisa kwemuviri kusvika pakakwirira nekudzivirira mazinga kubva pakudonha.
Kuvandudza kushanda kweokisijeni
Mune imwe ongororo, kungonwa muto webeetroot kwakabatsira vanhu vakasiyana-siyana kuti vabate kufema kwehafu yeminiti kupfuura nguva dzose.
Kune vanhu vakadzidzira uye vakapedza makore vachiwedzera kugona kwavo kubata kufema, iyo nguva inobatsira zvikuru. Kune vatambi vekutsungirira, iyi okisijeni inochengetedza mhedzisiro inogona kuita kuti okisijeni yakawanda iwanikwe kumamhasuru anoshanda.
Inokurudzirwa huwandu hwenitrate
Kunyangwe sainzi ichiramba ichiferefeta, vaongorori vanogumisa kuti vanochovha mabhasikoro vanogona kubatsirwa nekutora zvimwe 300 mg ye nitrate. Kunyangwe kudya chikafu chakapfuma munitrate nguva dzose ndiyo nzira yakanakisa yekuchengetedza zvitoro zvako uye kukohwa mabhenefiti ekudzikisa BP, tinogona kukohwa mabhenefiti ekuita nekutora muyero wakakura tisati tada kuwedzera.
Nekureva, chidzidzo chakabudiswa muThe American Journal of Clinical Nutrition inoshuma kuti zvinotevera zvikafu ndizvo zvakapfuma kwazvo zvenitrate:
- Zvakanyanya kukwirira:> 250 milligrams per 100g kushumira - Arugula, red beet, lettuce (kunyanya butter leaf), celery, watercress (semvuracress), uye sipinashi.
- Kumusoro kana kureba: 100 kusvika <250 milligrams pa100g inoshumira: bok choy, endive, fennel, kohlrabi, leek, uye parsley.
- Hafu: 50 kusvika <100 milligrams pa100g kushumira - Kabheji, dhiri, turnip, kare.
Nzira yekudya yakawanda nitrate?
Pane maitiro akati wandei ekuwedzera kudyiwa kwezuva nezuva kwenitrate.
Kudya zvokudya zvakapfuma mu nitrate
Chikafu chine yakanyanya nitrate yemukati zvinosanganisira beet midzi uye mashizha miriwo yegirinhi. Zvimwe zvinosanganisira parsley, bok choy, leeks, celery, radishes, uye turnips.
Sezvo mabhakitiriya ari mumuromo ari nzira yechisikigo yekukonzeresa iyo nitric oxide kugadzirwa, tinogona kubatsirwa nekuchengeta chikafu chine nitrate mumuromo kwenguva refu. Tichava nechokwadi chekutsenga chikafu zvakanaka uye nekudya zvinwiwa zvishoma nezvishoma. Kuti uwedzere kudyiwa kweiyi nitrate-yakapfuma miriwo, tinogona miriwo yejusi kana kuwedzera bhiti yakabikwa kana yakakangwa kumusanganiswa wekunwa mapuroteni.
Kudya Omega-3 mafuta
Idya yakawanda yeOmega-3 yakakosha fatty acids nguva dzose. Tichaderedza kana kudzivirira kupisa kweOmega-6 mafuta anowanikwa musoya, chibage, safflower, canola, uye sesame mafuta, pamwe chete nemafuta ekufambisa anowanikwa mumajarini uye zvimwe zvekudya zvakagadziriswa.
Tichaedzawo Omega-3 mazinga kuti tione kana tichida mamwe ekuwedzera eaya akakosha mafuta acids.
shandisa supplements
Mazano ese ari pamusoro anogona kusimudzira epamusoro nitric oxide mazinga pasina anowedzera, uye kudya mimwe miriwo mitsva, kubuda muzuva, kurara zvakakwana, uye kudya zvakakwana omega-3 fatty acids zvese zvakanaka kune vatambi.
Izvozvo zvakati, chikafu chinodiwa chinenge 500mg ye nitrate pazuva kuti iwedzere kushanda kwemitambo, uye izvo zvinogona kuva zvakaoma kuwana, zvakaoma, zvinodhura, zvisingafadzi (kune vakawanda), uye zvisingafadzi kumatumbo. Ndicho chikonzero mishonga inogona kubatsira.