Litsela tse 5 tsa ho eketsa Nitric oxide ka tlhaho

Litaba

• 1. Ja Meroho e Holimo ho Nitrate
• 2. Eketsa Tšebeliso ea Hao ea Li-antioxidants
• 3.Sebelisa Lisebelisoa tsa ho matlafatsa Nitric-oxide
• L-Arginine
• L-Citrulline
• 4. Fokotsa tšebeliso ea hau ea ho hlatsoa molomo
• 5. Etsa hore Mali a hao a phalle ka ho ikoetlisa
• Ntlha ea Bohlokoa

Nitric oxide ke molek'hule e hlahisoang ka tlhaho ke 'mele oa hau,' me e bohlokoa likarolong tse ngata tsa bophelo ba hau.

Mosebetsi oa eona oa bohlokoahali ke vasodilation, ho bolelang hore e khutlisa mesifa e kahare ea methapo ea mali, e etsa hore e atolohe le ho eketsa ho potoloha ha mali.

Tlhahiso ea nitric oxide e bohlokoa bakeng sa bophelo bo botle ka kakaretso hobane e lumella mali, limatlafatsi le oksijene ho ea karolong e ngoe le e ngoe ea 'mele oa hau ka nepo le ka nepo.

Ebile, matla a lekanyelitsoeng a ho hlahisa nitric oxide a amahanngoa le lefu la pelo, lefu la tsoekere le ho se sebetse ha erectile.

Ka lehlohonolo, ho na le mekhoa e mengata ea ho boloka nitric oxide e le 'meleng oa hau hantle.

Mona ke mekhoa e mehlano e holimo ea ho eketsa nitric oxide ka tlhaho.

1. Ja Meroho e Holimo ho Nitrate

Nitrate, motsoako o fumanoang meroho e itseng, ke le leng la mabaka a mangata a etsang hore meroho e phele hantle ho uena.

Meroho e nang le nitrate e kenyelletsa ():

• Seleri
• Cress
• Chervil
• Lethisi
• Beetroot
• Sepinichi
• Arugula

Ha lijo tsena li jeoa, nitrate e fetoloa nitric oxide, e fanang ka melemo e fapaneng ea bophelo bo botle e amanang le bophelo bo botle ba pelo le ts'ebetso ea boikoetliso.

Ebile, litlhahlobo tse 'maloa li bontšitse hore ho ja meroho e nang le nitrate ho ka theola khatello ea mali joalo ka meriana ea khatello ea mali (,,,).

Bopaki bo matla bo rata nitrate, haholo-holo ho tsoa ho beetroot, bakeng sa ho ntlafatsa ts'ebetso ea boikoetliso ho baatlelete (,, 8,).

Leha ho na le litlamorao tseo li-nitrate li nang le tsona tlhahiso ea nitric oxide 'meleng oa hau, batho ba bang baa li qoba ka tšabo ea hore li kotsi ebile li kenya letsoho ho mofets'e.

Sena se ka etsahala hobane hangata nitrate ea sodium e sebelisoa e le setlolo se bolokang le 'mala ka bacon, maqeba a batang le lintja tse chesang.

Ho ja lijo tsena ho amahanngoa le mofetše oa mala, 'me ho nahanoa hore nitrate ke sesosa (,).

Li-nitrate li ka theha metsoako ea N-nitroso, joalo ka nitrosamine, e khonang ho baka mofetše.

Leha ho le joalo, meroho, e ikarabellang ho feta karolo ea 80 lekholong ea nitrate e kenang, e na le li-antioxidants joalo ka vithamine C, e thusang ho thibela ho theoa ha metsoako ea N-nitroso ().

Ka hona, li-nitrate tse tsoang meroho ha li na kotsi, athe li-nitrate lijong tse sebetsitsoeng li ka ba khathatsong ho bophelo bo botle, haholo ha li jeoa ho feta nako e telele (13).

Meroho ke mehloli e metle ea nitrate, e thusang ho theha nitric oxide 'meleng oa hau. Ho ja meroho e nang le nitrate ho ntlafatsa bophelo bo botle ba pelo le ho ikoetlisa.

2. Eketsa Tšebeliso ea Hao ea Li-antioxidants

Nitric oxide ke molek'hule e sa tsitsang e nyenyefatsang kapele maling, ka hona e tlameha ho tlatsetsoa khafetsa (14).

Mokhoa o mong oa ho eketsa botsitso le ho fokotsa ho senyeha ha ona ke ka ho ja li-antioxidants.

Antioxidants ke limolek'hule tse fokotsang maqhubu a mahala, a tlatsetsang bophelong bo bokhutšoane ba nitric oxide ().

Li-antioxidants tsena li fumaneha lijong tsohle empa haholo-holo tse tsoang limeleng, joalo ka litholoana, meroho, linate, lipeo le lithollo.

Li-antioxidants tse 'maloa tsa bohlokoa li kenyelletsa:

• Vithamine C: Antioxidant ena e thusa mmele oa hau ho theha lisele tse hokahaneng, ho kenyeletsoa letlalo, masapo, mesifa le lefufuru. E boetse e hlahisa lik'hemik'hale tsa boko tse thusang lisele tsa methapo ho buisana ().
• Vithamine E: Antioxidant ena e sireletsa lisele liphellong tse kotsi tsa li-radicals tsa mahala, tseo ho nahanoang hore li kenya letsoho botsofaling le maloetseng. E boetse e bapala karolo ea bohlokoa ho boloka sesole sa 'mele se le matla (,).
• Polyphenols: Sehlopha sena sa li-antioxidants se amahanngoa le melemo e 'maloa ea bophelo bo botle, ho kenyeletsoa le kotsi e fokotsehileng ea mofetše le lefu la pelo ().
• Glutathione: E entsoe "'m'a li-antioxidants tsohle," glutathione ke antioxidant e matla le detoxifier ea sele e ngoe le e ngoe' meleng oa hau.

Liphuputso tse 'maloa li fumane hore ho kenya li-precursor tsa nitric oxide tse kang nitrate kapa citrulline, ka li-antioxidants li boloka nitric oxide e ngata' meleng oa hau ka ho thusa ho fokotsa ho senyeha ha eona (,,,).

Meroho e nang le nitrate e phahameng e boetse e na le li-antioxidants tse ngata, e leng lebaka leo ka lona meroho e sebetsang haholo ho eketseng le ho boloka maemo a nepahetseng a nitric oxide ().

Li-antioxidants li thusa ho fokotsa ho senyeha le ho lelefatsa bophelo ba nitric oxide 'meleng oa hau.

3.Sebelisa Lisebelisoa tsa ho matlafatsa Nitric-oxide

Lisebelisoa tse 'maloa tsa phepo li rekisoa e le "nitric oxide boosters".

Lisebelisoa tsena ha li na nitric oxide ka boeona, empa li kenyelletsa lisebelisoa tse thusang ho theha nitric oxide 'meleng oa hau.

Lisebelisoa tse peli tse sebelisoang haholo ke L-arginine le L-citrulline.

L-Arginine

L-arginine ke amino acid ea bohlokoa ho latela maemo, ho bolelang hore e tlameha ho jeoa lijong tlasa maemo a itseng, ha batho ba baholo ba phetseng hantle ba ka etsa sohle seo ba se hlokang ().

E hlahisa nitric oxide ka kotloloho ka ts'ebetso e bitsoang L-arginine-NO tsela.

Liphuputso tse 'maloa li tšehetsa ts'ebeliso ea L-arginine bakeng sa phallo e phallang ea mali, empa ke ho batho ba itseng feela.

Ho ba nang le khatello e phahameng ea mali, ho kenyeletsoa le bakhachane, L-arginine e sebetsa hantle ho theoleng khatello ea mali (, 26,,).

Leha ho le joalo, bopaki ba bokhoni ba L-arginine ba ho ntlafatsa phallo ea mali kapa ts'ebetso ea boikoetliso ho batho ba phetseng hantle bo ntse bo tsoakane (,,,).

L-arginine ka kakaretso e tsejoa e le ts'ireletso ha e nka ligrama tse 20 ka letsatsi, empa e ka baka matšoao a tšilo ea lijo ka litekanyo tse tlase ho ligrama tse 10 (33,).

L-Citrulline

L-citrulline ke amino acid e ka fuoang, e bolelang hore 'mele oa hau o ka etsa sohle se o se hlokang.

Ha L-arginine e fetoloa ho nitric oxide, L-citrulline e hlahisoa e le sehlahisoa.

L-citrulline e ka khutlisetsoa hape ho L-arginine 'me ea sebelisoa ho eketsa tlhahiso ea tlhaho ea' mele oa hau ea nitric oxide.

Ebile, L-citrulline e eketsa maemo a L-arginine 'meleng oa hau ho feta ho tlatselletsa le L-arginine ka boeona. Lebaka ke hore karolo e kholo ea L-arginine e robehile pele e fihla maling a hau ().

Boithuto bo fumane L-citrulline ho eketsa phallo ea mali, ho ntlafatsa ts'ebetso ea boikoetliso le khatello e tlase ea mali (,,,).

L-citrulline e nkoa e sireletsehile, 'me ho na le kotsi e tlase ea litla-morao, esita le ka litekanyetso tse phahameng ().

Li-amino acid L-arginine le L-citrulline li sebelisetsoa ho hlahisa nitric oxide 'meleng oa hau. Li fumaneha e le li-supplement mme li na le litlamorao tse ntle ho bophelo bo botle ba methapo le phallo ea mali.

4. Fokotsa tšebeliso ea hau ea ho hlatsoa molomo

Ho hlatsoa molomo ho senya libaktheria molomong oa hao tse ka tlatsetsang ho hola ha masoba le maloetse a mang a meno.

Ka bomalimabe, ho hlatsoa molomo ho bolaea mefuta eohle ea baktheria, ho kenyelletsa le tse molemo tse thusang ho hlahisa nitric oxide.

Libaktheria tse khethehileng molomong li fetola nitrate ho nitric oxide. Ebile, batho ba ke ke ba hlahisa nitric oxide e tsoang nitrate ntle le libaktheria tsena ().

Lipatlisiso li bontšitse hore ho hlatsoa molomo ho bolaea libaktheria tsa molomo tse hlokahalang ho hlahisa nitric oxide ho fihlela lihora tse 12 (,).

Sena se lebisa ho fokotseheng ha tlhahiso ea nitric oxide 'me, maemong a mang, keketseho ea khatello ea mali (,).

Litholoana tse mpe tsa ho hlatsoa molomo ka tlhahiso ea nitric oxide li ka ba tsa tlatsetsa nts'etsopele ea lefu la tsoekere, le khetholloang ke ho se sebetse hantle tlhahiso ea insulin kapa ketso.

Lebaka ke hore nitric oxide e boetse e laola insulin, e thusang lisele ho sebelisa matla a fumanoang lijong ka mor'a hore a silehe. Ntle le nitric oxide, insulin e ke ke ea sebetsa hantle.

Phuputso e 'ngoe e fumane hore batho ba sebelisang ho hlatsoa molomo bonyane habeli ka letsatsi ba na le menyetla ea 65% ea ho ba le lefu la tsoekere ho feta ba sa kang ba sebelisa molomo ().

Ka hona, ho boloka tlhahiso e lekaneng ea nitric oxide, ho molemo ho sebelisa ho hlatsoa molomo hanyane.

Ho hlatsoa molomo ho bolaea mefuta e mengata ea libaktheria ka hanong, ho kenyelletsa le tse thusang ho hlahisa nitric oxide. Sena se lekanyetsa bokhoni ba 'mele oa hau ba ho hlahisa nitric oxide, e ka lebisang khatello e phahameng ea mali le lefu la tsoekere.

5. Etsa hore Mali a hao a phalle ka ho ikoetlisa

Ho ikoetlisa ho hlile ho etsa hore mali a pompe, haholo hobane a ntlafatsa tšebetso ea endothelial.

Endothelium e bolela lera le lesesaane la lisele tse tsamaisang methapo ea mali. Lisele tsena li hlahisa nitric oxide, e bolokang methapo ea mali e phetse hantle.

Tlhahiso e sa lekanang ea nitric oxide e fella ka endothelium ho se sebetse, ho ka tlatsetsang ho atherosclerosis, khatello e phahameng ea mali le lisosa tse ling tsa kotsi tsa lefu la pelo ().

Ho ikoetlisa ho boloka lisele tsa hau tsa endothelial le methapo ea mali e phetse hantle ka ho eketsa bokhoni ba 'mele oa hau ba tlhaho ba ho hlahisa nitric oxide.

Liphuputso tse 'maloa li bontšitse hore ho ikoetlisa khafetsa ho eketsa ho felloa ke matla ha methapo ea mali ho batho ba nang le khatello e phahameng ea mali le lefu la pelo, le ho batho ba phetseng hantle (48,,).

Boithuto bo boetse bo bonts'itse hore boikoetliso bo eketsa ts'ebetso ea antioxidant, e thusang ho thibela ho senyeha ha nitric oxide e bakoang ke li-radicals tsa mahala (,).

Melemo ea boikoetliso mabapi le tlhahiso ea 'mele ea endothelial le tlhahiso ea oxide ea nitric e ka bonoa nakong ea libeke tse 10 ha u ikoetlisa metsotso e 30 bonyane hararo ka beke (48).

Bakeng sa liphetho tse ntle, kopanya koetliso ea ho ikoetlisa, joalo ka ho tsamaea kapa ho matha, le koetliso ea anaerobic, joalo ka koetliso ea ho hanyetsa. Mefuta ea boikoetliso eo u e khethang e lokela ho ba lintho tseo u li ratang ebile e ka li etsang nako e telele.

Kamora nako, bua le ngaka ea hau ho fumana likhaello tseo u ka bang le tsona mabapi le ho ikoetlisa.

Ho ikoetlisa khafetsa ho ka ntlafatsa ts'ebetso ea hau ea endothelial mme ka hona tlhahiso ea hau ea tlhaho ea nitric oxide.

Ntlha ea Bohlokoa

Nitric oxide ke molek'hule ea bohlokoa e hlokahalang bakeng sa bophelo bo botle ka kakaretso. Joaloka vasodilator, nitric oxide e bontša methapo ea mali hore e phomole, e ba lumella ho hola.

Phello ena e lumella mali, limatlafatsi le oksijene hore li phalle ka bolokolohi karolong e ngoe le e ngoe ea 'mele oa hau. Empa ha tlhahiso ea nitric oxide e fokotseha, bophelo ba hau bo ka senyeha.

Ka hona, ho bohlokoa ho fihlela le ho boloka maemo a nepahetseng a nitric oxide 'meleng oa hau.

Lijo tse nang le meroho e nang le nitrate le li-antioxidants tse ngata kapa tšebeliso ea li-supplement, tse kang L-arginine kapa L-citrulline, ke litsela tse molemo tsa ho matlafatsa tlhahiso ea tlhaho ea 'mele oa hau ea nitric oxide. Mekhoa e meng e netefalitsoeng e kenyelletsa ho fokotsa ho hlatsoa molomo le ho ikoetlisa khafetsa.

Bakeng sa tlhahiso e nepahetseng ea nitric oxide, eketsa tlhahiso ea hau ea meroho e nang le nitrate le ho ikoetlisa bonyane metsotso e 30 ka letsatsi.