Ho ntlafatsa ts'ebetso ea methapo ea mali mona ke ena

Ho ntlafatsa ts'ebetso ea methapo ea mali mona ke ena

Ho latela se phatlalalitsoeng ke webosaete ea "Health Line". Hoa khoneha ho ntlafatsa ts'ebetso ea methapo ea mali le ho khothalletsa phallo e nepahetseng ea mali 'meleng ka ho ja lijo tse nang le lintho tse ngata tse thusang ho ntlafatsa tlhahiso ea' mele ea nitric oxide, kaha nitric oxide e thusa ho ntlafatsa maemo a oksijene liseleng, e leng se tlatsetsang ho theola mali. khatello, ho ntlafatsa phallo ea eona le ho eketsa liphello tsa boikoetliso ba lipapali

1. Beetroot

Li-beet, kapa li-beet, li na le li-nitrate tse ngata tsa lijo, tseo 'mele o ka li fetolang hore e be nitric oxide. Ho ea ka phuputso e entsoeng ho batho ba baholo ba 38, ho noa motsoako oa lero la beetroot ho ile ha eketsa maemo a nitric oxide ka 21% ka mor'a metsotso e 45 feela. Ka mokhoa o ts'oanang, phuputso e 'ngoe e bontšitse hore ho noa 100 ml ea lero la beetroot ho ile ha eketsa haholo maemo a nitric oxide ho banna le basali.

2. Konofolo

Konofolo e ka matlafatsa maemo a nitric oxide ka ho kenya nitric oxide synthetase, metsoako ea enzymatic e thusang ho fetola nitric oxide ho tloha ho amino acid L-arginine, ka ho fihla ho 40% nakong ea hora e le 'ngoe feela ea ho e ja.

Liphuputso tsa batho le liphoofolo li bontša hore bokhoni ba garlic ho eketsa maemo a nitric oxide bo ka ba le phello e molemo bophelong bo botle 'me bo ka thusa ho theola khatello ea mali le ho ntlafatsa mamello ea boikoetliso.

3. Nama

Nama, likhoho le lijo tsa leoatleng kaofela ke mehloli e metle ea coenzyme Q10, kapa CoQ10, motsoako oa bohlokoa oo ho lumeloang hore o thusa ho boloka nitric oxide 'meleng. Ho hakanngoa hore lijo tse tloaelehileng li na le pakeng tsa 3-6 mg ea CoQ10, 'me nama le likhoho li fana ka hoo e ka bang 64% ea kakaretso ea lijo.

4. Meroho e mahlaku

Meroho e mahlaku a matala joalo ka spinach, watercress le k'habeche e tletse ka nitrate, e fetoloang ho nitric oxide 'meleng. Ho ea ka tlhahlobo ea saense, ho ja lijo tse nang le nitrate kamehla tse kang meroho e tala e makhasi ho ka thusa ho boloka litekanyetso tse lekaneng tsa nitric oxide maling le liseleng tsa litho tsa 'mele.

Phuputso e 'ngoe e bontšitse hore ho ja lijo tse nang le nitrate tse nang le spinach ho ile ha eketsa mathe a nitrate ka makhetlo a robeli le ho fokotsa khatello ea mali ea systolic haholo (palo e ka holimo ho litekanyo tsa khatello ea mali).

5. Litholoana tsa Citrus

Litholoana tsa citrus tse kang lilamunu, lisirilamunu le li-grapefruit ke mehloli e babatsehang ea vithamine C, e leng vithamine ea bohlokoa e qhibilihang metsing e bapalang karolo e kholo 'meleng o phetseng hantle. Vithamine C e ka matlafatsa maemo a nitric oxide ka ho eketsa bioavailability ea eona le ho eketsa ho monya ha eona 'meleng.

6. Kharenate

Likharenate li tletse li-antioxidants tse matla tse ka sireletsang lisele tsa 'mele oa hau ho senya le ho boloka nitric oxide. Liphuputso tse 'maloa li bontšitse hore kharenate e thusa ho eketsa phepelo ea nitric oxide' meleng le ho eketsa bongata ba nitrate maling.

7. Linate le peo

Linate le lipeo li na le arginine e ngata, mofuta oa amino acid e amehang tlhahisong ea nitric oxide. Lipatlisiso tse ling li fana ka maikutlo a hore ho kenyelletsa arginine ho tsoa lijong tse kang linate le lipeo lijong ho ka thusa ho eketsa maemo a nitric oxide 'meleng.

8. Lehapu

Lehapu ke o mong oa mehloli e molemohali ea citrulline, amino acid e fetohang arginine, 'me e thusa tlhahiso ea' mele ea nitric oxide. Phuputso e 'ngoe e nyenyane e fumane hore citrulline supplementation e thusitse ho susumetsa nitric oxide synthesis ka mor'a lihora tse seng kae feela, empa e bontšitse hore ho ka nka nako e telele ho hlokomela liphello tse ntle bophelong bo botle.

Phuputso e 'ngoe ho banna ba robeli e bontšitse hore ho noa 300 ml ea lero la mahapu ka libeke tse peli ho lebisitse ntlafatsong e kholo ea nitric oxide bioavailability, ka lebaka la lintho tse ngata tsa citrulline.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023