Ukuba namazinga aphezulu e-nitrate emithanjeni yakho kufana nokuba nenjini efihliwe (noma engafihliwe kangako) ekuqeqesheni. Singathola isivinini namandla amaningi emzamweni esiwenzayo ngenxa yendlela i-nitrate engandisa ngayo ukugeleza kwegazi nokusebenza kwemisipha.
Ukudla okugcwele ukudla okunothe ngale nto, njengama-beet nemifino eluhlaza, kunganciphisa nomfutho wegazi futhi kuthuthukise nokusebenza kobuchopho. Kunobufakazi bokuthi i-nitrate ingagcinwa emisipha yakho, efana nendlela ogcina ngayo i-glycogen uma udla ama-carbohydrate, ukuze uthuthukise impilo yakho futhi uthuthukise ukusebenza uma uyidinga.
Isebenza kanjani i-nitrate?
Uma sizivocavoca, amangqamuzana emithanjeni yegazi nemisipha akhiqiza i-nitric oxide (NO), eyandisa imithambo yegazi. Lokhu kuvumela umoya-mpilo owengeziwe kanye negazi elicebile izakhi ukuthi lifinyelele imisipha esebenzayo. Lowo mphumela uyaqhubeka ngemva kokuqeda ukujima kwakho futhi ukhumule ithawula, okukushiya nempendulo eqhubekayo yokwehlisa umfutho wegazi.
Ukudla ukudla okune-nitrate ephezulu nakho kungenza, ukwanda tthina amazinga CHA; Umzimba wakho uguqula ama-nitrate owadlayo abe ama-nitrites, abese eguqulelwa ku-nitric oxide ngochungechunge lwemicimbi ye-metabolic. Lokhu kuchaza ukuthi kungani ukudla ukudla okucebile ngama-nitrate njenge i-arugula, isipinashi, i-beetroot ebomvu nesilimo esidliwayo esinamagatsha anamanzi kunganciphisa umfutho wegazi lakho; uhlale une-nitric oxide eyanele yokugcina leyo mikhumbi ivulekile ukuze igazi lakho lijikeleze ngokukhululeka. Lokhu futhi kusekela enye yemibono yokuthi kungani ukudla kwaseMedithera kukuhle kakhulu kuwe: kucebile ngama-nitrate ngokwemvelo.
Ubufakazi obuvela ezifundweni zezilwane bubonisa ukuthi ama-nitrate angase abe yinzuzo ngokukhethekile ekuthuthukiseni ukugeleza kwegazi kanye nokufinyela emicupheni yakho esheshayo, okuyimicu yemisipha oyisebenzisayo ukukhiqiza ama-watts aphezulu.
Njenge-glycogen, izitolo ze-nitrate ziyaphela ngesikhathi sokuzivocavoca. Futhi, njenge-glycogen, isitolo emisipha siba "isinxephezelo esikhulu" uma udla ukudla okuphezulu kwe-nitrate izinsuku ezimbalwa ngemva kwesikhathi sokuncishwa noma ukudla okuphansi kwe-nitrate.
Kuyathakazelisa ukuthi amagciwane ahlala emlonyeni wakho angabadlali ababaluleke kakhulu emgqeni wokukhiqiza i-nitric oxide. Ucwaningo lubonisa ukuthi amabhaktheriya avumela umzimba wakho ukuthi ukhiqize i-nitrate oyidingayo ukuze uphumule imithambo yegazi. Ngokwezinto ezibonakalayo, lokho kusho lokho kufaneles gwema i-mouthwash ye-antibacterial ngaphandle uma udokotela wakho wamazinyo ekunqumele eyodwa.
Yiziphi izinzuzo zokuzivocavoca?
Ukwengezwa kwe-nitrate kukhonjisiwe ukuthuthukisa ukusebenza kokuqeqeshwa, ikakhulukazi ukuhamba ngebhayisikili. Kokunye ukuhlola, abasubathi abaphuza ijusi ye-beetroot egxilile (umthombo wemvelo we-nitrate) basebenzisa umoya-mpilo ongaphansi ngamaphesenti amathathu. Lokhu kusho ukuthi basebenzise amandla amancane ukuze banyathele ngesivinini esifanayo, phakathi nokuhlolwa kokujima, futhi bandise isikhathi ababengakwazi ukunyathela ngaso ngaphambi kokukhathala.
Ngokuvamile, ucwaningo lubonisa ukuthi ukwesekwa kwe-nitrate kunenzuzo kakhulu kubasubathi abafanelekile (kanye nabangaqeqeshiwe). Abasubathi be-Elite bazuza kancane ngoba sebevele bakhiqiza amanani amakhulu i-nitric oxide ngokwemvelo, njengoba ukuqeqeshwa ngokomzimba kwandisa amandla ayo okwakhiwa kwe-nitric oxide.
Uma sekushiwo lokho, ucwaningo lwakamuva lubonisa ukuthi ukufakwa kwe-nitrate kunenzuzo kakhulu ezimweni lapho isidingo se-oxygen sidlula ukunikezwa komoya-mpilo. Ngakho-ke, abasubathi abangaqeqeshekile kangako bayazuza ezimweni eziningi, kodwa ngisho nabantu abaqeqeshwe kakhulu bangazuza lapho benza kanjalo. jima endaweni ephakeme kanye/noma ngesikhathi sokuzivocavoca okunamandla kakhulunjengokugijima nokuhamba ngebhayisikili.
ukuzivumelanisa nokuphakama
Abantu abahlala ezindaweni eziphakeme bakhiqiza i-nitric oxide eyengeziwe kunabantu abasezingeni lolwandle. Abantu abaphila kahle ezindaweni eziphakeme, njengabaseTibet, kutholakale ukuthi banamazinga aphindwe izikhathi eziningana kunabantu abasezingeni lolwandle.
Uma sihlela uhambo oluya endaweni ephakeme kakhulu, kungaba ukuhlakanipha ukucabangela ukukhulisa ileveli ye-nitric oxide. I-Hypoxia yehlisa amazinga e-nitric oxide ekuqaleni, futhi ucwaningo lubonisa ukuthi ukudla noma ukufakwa kwe-nitrate kungathuthukisa ukuzivumelanisa komzimba nokuphakama ngokuvimbela amazinga ukuthi angawi.
Thuthukisa ukusebenza kahle komoyampilo
Kolunye ucwaningo, ukuphuzwa nje kwejusi yebhithirothi kwasiza abatshuzi babambe umoya isigamu somzuzu eside kunokuvamile.
Kubantu abaqeqeshwe futhi bachitha iminyaka bekhulisa ikhono labo lokubamba umoya, leso sikhathi siyinzuzo enkulu. Kubadlali bokukhuthazela, lo mphumela wokonga umoya-mpilo ungenza i-oksijini eyengeziwe itholakale emisipha esebenzayo.
Inani elinconyiwe le-nitrate
Nakuba isayensi isaqhubeka nokuphenya, abacwaningi baphetha ngokuthi abagibeli bamabhayisikili bangase bazuze ngokuthatha ngaphezulu 300 mg ye-nitrate. Nakuba ukudla ukudla okucebile ngama-nitrate njalo kuyindlela engcono kakhulu yokugcina izitolo zakho zigcwele futhi uvune izinzuzo zokwehlisa umfutho wegazi, singathola izinzuzo zokusebenza ngokuthatha umthamo omkhulu ngaphambi kokudinga ukuthuthukiswa.
Ukuze uthole ireferensi, ucwaningo olushicilelwe ku-American Journal of Clinical Nutrition lubika ukuthi lokhu kudla okulandelayo kuyimithombo ecebile kakhulu ye-nitrate:
- Phezulu kakhulu:> 250 milligrams per 100g ukukhonza – Arugula, red beet, ulethisi (ikakhulukazi butter leaf), isilimo esidliwayo esinamagatsha anamanzi, watercress (ezifana watercress), nesipinashi.
- Phezulu noma ubude: Amamiligremu angu-100 ukuya kwangu-<250 nge-100g ngayinye yokuphakelwa: i-bok choy, i-endive, i-fennel, i-kohlrabi, i-leek, ne-parsley.
- Okulingene: Ama-milligram angama-50 kuya kwangu-100 nge-100g ngayinye yokuphakela - iklabishi, i-dill, itheniphu, i-kale.
Ungadla kanjani ama-nitrate amaningi?
Kunezindlela eziningana zokwandisa umthamo wansuku zonke we-nitrate.
Ukudla ukudla okunothe ngama-nitrate
Ukudla okunokuqukethwe okuphezulu kwe-nitrate kufaka izimpande ze-beet kanye nemifino eluhlaza enamaqabunga. Ezinye zihlanganisa i-parsley, i-bok choy, i-leeks, isilimo esidliwayo esinamagatsha anamanzi, ama-radishes, namatheniphu.
Njengoba amagciwane asemlonyeni eyindlela engokwemvelo yokuqalisa inqubo yokukhiqiza i-nitric oxide, singazuza ngokugcina ukudla okunothe nge-nitrate emilonyeni yethu isikhathi eside. Sizokwenza isiqiniseko sokuthi sikuhlafuna kahle ukudla futhi sisebenzisa uketshezi kancane. Ukwandisa ukudliwa kwale mifino ene-nitrate, singakwazi ujusi imifino noma sengeze ubhontshisi oshubile noma ogazingiwe enhlanganisela yesiphuzo samaprotheni.
Yidla amafutha e-Omega-3
Yidla njalo i-Omega-3 ebalulekile enamafutha acid. Sizonciphisa noma sigweme amafutha e-Omega-6 avuvukalayo atholakala kubhontshisi wesoya, ummbila, i-safflower, i-canola, namafutha esesame, kanye namafutha e-trans okwenziwa atholakala kumajarini nokunye ukudla okugayiwe.
Sizophinde sihlole amazinga e-Omega-3 ukuze sinqume ukuthi siyazidinga yini izithasiselo ezengeziwe zalawa ma-acids abalulekile.
sebenzisa izithasiselo
Wonke la masu angenhla angakhuthaza amazinga aphezulu e-nitric oxide ngaphandle kwezithasiselo, futhi ukudla imifino emisha, ukuphuma elangeni, ukulala ngokwanele, nokudla omega-3 fatty acids eyanele konke kuhle kubasubathi.
Lokho okushiwo, imfuneko yokudla imayelana ne-500mg ye-nitrate ngosuku ukuze kuthuthukiswe ukusebenza kwezemidlalo, futhi lokho kungase kube nzima ukukufeza, kuyinkimbinkimbi, ebiza kakhulu, engathandeki (kwabaningi), futhi engenabungane emathunjini. Yingakho izithasiselo zingasiza.