Ukuba namanqanaba aphezulu e-nitrate ehamba ngemithambo yakho kufana nokuba nenjini efihliweyo (okanye engafihlwanga kangako) ekuqeqesheni. Sinokufumana isantya esingakumbi kunye namandla kumgudu esiwenzayo ngenxa yendlela i-nitrate inokunyusa ukuhamba kwegazi kunye nokusebenza kwemisipha.
Ukutya okuzaliswe kukutya okutyebileyo kule nto, njengeebhithi kunye nemifuno eluhlaza, kunokunciphisa uxinzelelo lwegazi kunye nokuphucula ukusebenza kwengqondo. Kukho ubungqina bokuba i-nitrate inokugcinwa kwimisipha yakho, efana nendlela ogcina ngayo i-glycogen xa udla i-carbohydrates, ukuphucula impilo yakho kunye nokunyusa ukusebenza xa uyidinga.
Isebenza njani i-nitrate?
Xa sisebenzisa, iiseli emithanjeni yegazi kunye nezihlunu zivelisa i-nitric oxide (NO), eyandisa imithambo yegazi. Oku kuvumela ioksijini engaphezulu kunye negazi elityebileyo lezondlo ukufikelela kwizihlunu ezisebenzayo. Eso siphumo siyaqhubeka emva kokuba ugqibile ukuzilolonga kunye netowel off, kukushiya unempendulo eqhubekayo yoxinzelelo lwegazi.
Ukutya ukutya okuphezulu kwi-nitrate kunokuthi, ngokunjalo, yanda tkuthi amanqanaba NO; Umzimba wakho uguqula i-nitrate oyisebenzisayo ibe yi-nitrites, ethi emva koko iguqulelwe kwi-nitric oxide ngothotho lweziganeko. Oku kuchaza ukuba kutheni ukutya ukutya okutyebileyo kwiinitrate ezifana i-arugula, isipinatshi, i-beetroot ebomvu kunye ne-celery inokwehlisa uxinzelelo lwegazi; uhlala une-nitric oxide eyaneleyo yokugcina loo mikhumbi ivulekile ukuze igazi lakho lijikeleze ngokukhululekileyo. Oku kukwaxhasa enye yeethiyori zokuba kutheni ukutya kweMeditera kulunge kakhulu kuwe: kutyebile ngokwendalo kwinitrate.
Ubungqina obuvela kwizifundo zezilwanyana bubonisa ukuba i-nitrate inokuba luncedo ngakumbi ekuphuculeni ukuhamba kwegazi kunye nokucutheka kwimicu yakho ekhawulezayo ye-twitch, eyimicu yemisipha oyisebenzisayo ukuvelisa i-watts ephezulu.
Njenge-glycogen, izitolo ze-nitrate ziphelile ngexesha lokuzilolonga. Kwakhona, njenge-glycogen, ivenkile kwiimisipha iba "imbuyekezo ephezulu" xa ukwisidlo esiphezulu se-nitrate kwiintsuku ezimbalwa emva kwexesha lokunqongophala okanye ukutya okuphantsi kwe-nitrate.
Okubangel 'umdla kukuba, iibhaktheriya ezihlala emlonyeni wakho zibaluleke kakhulu kumgca wokuvelisa i-nitric oxide. Uphando lubonisa ukuba iibhaktheriya zivumela umzimba wakho ukuba uvelise i-nitrate efunekayo ukuze ukhulule imithwalo yegazi. Ngokwezinto eziphathekayo, oko kuthetha ukuba funekas kuphephe ukuhlanjwa komlomo we-antibacterial ngaphandle kokuba ugqirha wakho wamazinyo ukumisele enye.
Ziziphi iingenelo ekusebenzeni?
I-Nitrate supplementation ibonakaliswe ukuphucula ukusebenza koqeqesho, ngokukodwa ukuhamba ngebhayisikili. Kolunye uhlolisiso, iimbaleki ezazisela incindi yebeetroot (umthombo wendalo wenitrate) zasebenzisa ioksijini engaphantsi kwesithathu ekhulwini. Oku kuthetha ukuba basebenzise amandla amancinci ukunyola ngesantya esifanayo, ngexesha lovavanyo lokuzilolonga, kwaye bandise ixesha ababenokunyola ngalo phambi kokudinwa.
Ngokubanzi, uphando lubonisa ukuba ukuxhaswa kwe-nitrate kunenzuzo kakhulu kubadlali abafanelekileyo ngokulinganayo (kunye nabangaqeqeshwanga). Iimbaleki ze-Elite zizuza ngaphantsi kuba sele zivelisa izixa ezinkulu i-nitric oxide ngokwemvelo, ekubeni uqeqesho lomzimba kwandisa amandla ayo okwakhiwa kwe-nitric oxide.
Oko kuthethwa, uphando olutshanje lubonisa ukuba ukuxhaswa kwe-nitrate kunenzuzo kakhulu kwiimeko apho imfuno ye-oxygen idlula ukunikezelwa kwe-oxygen. Ke ngoko, iimbaleki ezingaqeqeshwanga kancinci ziyazuza kuluhlu olubanzi lweemeko, kodwa nabantu abaqeqeshwe kakhulu banokuzuza xa besenza. umthambo kwindawo ephakamileyo kunye/okanye ngexesha lokuzilolonga ngamandlanjengokubaleka nokukhwela ibhayisekile.
ukulungelelanisa ukuphakama
Abantu abahlala kwiindawo eziphakamileyo bavelisa i-nitric oxide eninzi kunabantu abaselwandle. Abemi abaphila kwiindawo eziphakamileyo, njengabemi baseTibet, bafunyenwe benamanqanaba aphindwe ngokuphindwe kaninzi kunabantu abakumphakamo wolwandle.
Ukuba siceba uhambo oluya kwindawo yokuphakama okuphezulu, kuya kuba bubulumko ukucinga ngokunyusa inqanaba lenitric oxide. I-Hypoxia yehlisa amanqanaba e-nitric oxide ekuqaleni, kwaye izifundo zibonisa ukuba ukutya kwe-nitrate okanye ukongezwa kunokuphucula ukulungelelaniswa komzimba nokuphakama ngokuthintela amanqanaba ekuweni.
Ukuphucula ukusebenza kakuhle kweoksijini
Kolunye uphononongo, ukurhabula nje incindi yejusi yebeetroot kuye kwanceda abantu abahlukeneyo babambe umphefumlo kangangesiqingatha somzuzu kunesiqhelo.
Kubantu abaqeqeshe kwaye bachitha iminyaka bekhulisa amandla abo okubamba umoya, elo xesha liyinzuzo enkulu. Kubadlali bokunyamezela, le mpembelelo yokugcina i-oksijini inokwenza i-oksijini eninzi ifumaneke kwizihlunu zokusebenza.
Isixa esicetyiswayo senitrate
Nangona inzululwazi iqhubeka nokuphanda, abaphandi bagqibe kwelokuba abakhweli beebhayisikile banokuzuza ngokuthatha ngaphezulu 300 mg yenitrate. Nangona ukutya ukutya okutyebileyo kwinitrate rhoqo kuyeyona ndlela ilungileyo yokugcina iivenkile zakho ziphezulu kwaye uvune izibonelelo zokuthoba uxinzelelo lwegazi, sinokuvuna izibonelelo zokusebenza ngokuthatha idosi enkulu ngaphambi kokufuna ukonyuswa.
Ukwenza ireferensi, uphononongo olupapashwe kwi-American Journal of Clinical Nutrition ingxelo yokuba oku kutya kulandelayo yeyona mithombo ityebileyo ye-nitrate:
- Phezulu kakhulu:> I-250 milligrams nge-100g nganye yokukhonza - i-Arugula, i-beet ebomvu, i-lettuce (ingakumbi igqabi lebhotolo), i-celery, i-watercress (efana ne-watercress), kunye nesipinashi.
- Ephakamileyo okanye ende: I-100 ukuya kwi-<250 milligrams nge-100g nganye yokukhonza: i-bok choy, i-endive, i-fennel, i-kohlrabi, i-leek, kunye ne-parsley.
- Phakathi: I-50 ukuya kwi-100 milligrams nge-100g yokukhonza - Ikhaphetshu, idill, itheniphu, i-kale.
Ungayisebenzisa njani i-nitrate eninzi?
Kukho iindlela ezininzi zokwandisa umthamo wemihla ngemihla we-nitrate.
Ukutya ukutya okutyebileyo kwinitrate
Ukutya okunomxholo ophezulu we-nitrate kubandakanya iingcambu ze-beet kunye nemifuno eluhlaza eluhlaza. Ezinye ziquka iparsley, bok choy, iiliki, isilimo esidliwayo esinamagatsha anamanzi, iradishes, kunye netheniphu.
Kuba iibhaktheriya ezisemlonyeni ziyindlela yendalo yokuqalisa inkqubo yokuvelisa i-nitric oxide, sinokuzuza ngokugcina ukutya okutyebileyo kwe-nitrate emilonyeni yethu ixesha elide. Siya kuqinisekisa ukuba sikuhlafuna kakuhle ukutya kwaye sisebenzisa ulwelo ngokucothayo. Ukwandisa ukungenisa le mifuno ene-nitrate, sinokufaka imifuno yejusi okanye ukongeza i-beet edibeneyo okanye eyosiweyo kwi-protein drink drink.
Yitya amafutha e-Omega-3
Yitya kakhulu i-Omega-3 ye-fatty acids eninzi rhoqo. Siya kunciphisa okanye siphephe amafutha e-Omega-6 avuthayo afunyenwe kwi-soya, i-corn, i-safflower, i-canola, kunye ne-oyile ye-sesame, kunye namafutha e-trans okwenziwa afunyenwe kwiimajarini kunye nokunye ukutya okucutshungulwayo.
Siza kuvavanya kwakhona amanqanaba e-Omega-3 ukufumanisa ukuba sifuna izongezo ezongezelelweyo zezi asidi ziyimfuneko.
sebenzisa izongezo
Zonke ezi zicwangciso zingasentla zinokukhuthaza amanqanaba aphezulu e-nitric oxide ngaphandle kwezongezelelo, kunye nokutya imifuno emitsha, ukuphuma elangeni, ukulala ngokwaneleyo, kunye nokutya okwaneleyo kwe-omega-3 fatty acids zonke zilungile kubadlali.
Oko kwathiwa, imfuno yokutya imalunga ne-500mg ye-nitrate ngosuku ukunyusa ukusebenza kwezemidlalo, kwaye oko kunokuba nzima ukufezekisa, kuyinkimbinkimbi, kuyabiza, kungathandeki (kwabaninzi), kunye nokungabi nabubele emathunjini. Yiyo loo nto izongezo zinokunceda.