Don inganta aikin jijiyoyin jini anan shine wannan

Don inganta aikin jijiyoyin jini anan shine wannan

Bisa ga abin da gidan yanar gizon "Layin Lafiya" ya buga. Yana yiwuwa a inganta aikin jijiyoyin jini da inganta kwararar jini mai kyau a cikin jiki ta hanyar cin abinci mai arziki a cikin abubuwan da ke taimakawa wajen haɓaka samar da nitric oxide na jiki, kamar yadda nitric oxide yana taimakawa wajen haɓaka matakan oxygen a cikin sel, wanda ke taimakawa wajen rage jini. matsin lamba, inganta kwararar sa da kuma kara yawan sakamakon wasannin motsa jiki

1. Beetroot

Beets, ko beets, suna da wadata a cikin nitrates na abinci, wanda jiki zai iya canza shi zuwa nitric oxide. Bisa ga binciken da aka yi a cikin manya 38, shan ƙarin ruwan 'ya'yan itacen beetroot ya karu da matakan nitric oxide da kashi 21 cikin dari bayan mintuna 45 kawai. Hakazalika, wani bincike ya nuna cewa shan 100ml na ruwan beetroot yana kara yawan sinadarin nitric oxide a tsakanin maza da mata.

2. Tafarnuwa

Tafarnuwa na iya haɓaka matakan nitric oxide ta kunna nitric oxide synthetase, mahaɗan enzymatic waɗanda ke taimakawa canza nitric oxide daga amino acid L-arginine, da kusan 40% a cikin sa'a ɗaya kawai na cin ta.

Nazarin ɗan adam da na dabbobi duka sun nuna cewa ikon tafarnuwa na ƙara matakan nitric oxide na iya yin tasiri mai amfani ga lafiya kuma yana iya taimakawa rage hawan jini da haɓaka juriya na motsa jiki.

3. Nama

Nama, kaji, da abincin teku duk kyakkyawan tushen coenzyme Q10, ko CoQ10, wani muhimmin fili da aka yi imanin yana taimakawa wajen kiyaye nitric oxide a cikin jiki. An kiyasta cewa matsakaicin abincin ya ƙunshi tsakanin 3-6 MG na CoQ10, tare da nama da kaji suna samar da kusan 64% na yawan ci.

4. Ganyen ganye

Ganyen ganye masu koren irin su alayyahu, ruwa, da kabeji suna cike da nitrates, waɗanda ke juyar da su zuwa nitric oxide a cikin jiki. A cewar wani nazari na kimiyya, yawan cin abinci na nitrate akai-akai kamar kayan lambu masu ganye na iya taimakawa wajen kiyaye isassun matakan nitric oxide a cikin jini da kyallen jikin gabobin jiki.

Ɗaya daga cikin binciken ya nuna cewa cin abinci mai arzikin nitrate mai ɗauke da alayyafo yana ƙara yawan nitrate salivary nitrate sau takwas kuma yana rage yawan hawan jini na systolic (lamba mafi girma a ma'aunin hawan jini).

5. Citrus 'ya'yan itatuwa

'Ya'yan itacen Citrus irin su lemu, lemo, da innabi suna da kyakkyawan tushen bitamin C, wanda shine muhimmin bitamin mai narkewa da ruwa wanda ke taka muhimmiyar rawa a cikin lafiyayyen jiki. Vitamin C na iya haɓaka matakan nitric oxide ta hanyar haɓaka haɓakar halittunsa da ƙara haɓakar sa cikin jiki.

6. Ruman

Ruman suna cike da magungunan antioxidants masu ƙarfi waɗanda zasu iya kare ƙwayoyin jikin ku daga lalacewa da adana nitric oxide. Bincike da dama sun nuna cewa rumman na taimakawa wajen kara samar da sinadarin nitric oxide a jiki da kuma kara yawan nitrates a cikin jini.

7. Kwayoyi da tsaba

Kwayoyi da tsaba suna da yawa a cikin arginine, nau'in amino acid da ke cikin samar da nitric oxide. Wasu bincike sun nuna cewa hada da arginine daga abinci kamar kwayoyi da tsaba a cikin abinci na iya taimakawa wajen kara yawan matakan nitric oxide a cikin jiki.

8. Kankana

Kankana yana daya daga cikin mafi kyawun tushen citrulline, amino acid da ke juyewa zuwa arginine, kuma yana taimakawa jiki wajen samar da sinadarin nitric oxide. Wani ɗan ƙaramin bincike ya gano cewa ƙarar citrulline ya taimaka haɓaka haɓakar nitric oxide bayan ƴan sa'o'i kaɗan, amma ya nuna cewa yana iya ɗaukar lokaci mai tsawo don lura da tasiri mai kyau akan lafiya.

Wani bincike da aka yi a wasu maza takwas ya nuna cewa shan ruwan kankana 300 ml na tsawon makonni biyu ya haifar da ingantuwar ci gaban bioavailability na nitric oxide, sakamakon yawan sinadarin citrulline.

Hasashen horoscope na Maguy Farah na shekarar 2023