Nitric oxide yog cov khoom tsim tawm hauv koj lub cev uas pab txo cov ntshav siab, txhim kho kev ncig, thiab nce lub zog. Raws li koj lub hnub nyoog, koj cov qib nitric oxide tau ploj mus thiab yuav tsum tau ntxiv. Koj tuaj yeem txhawb koj qib nitric oxide los ntawm kev ua haujlwm qoj ib ce muaj zog, tawm sab nraum zoov, thiab ua tib zoo xav. Cov qib no tseem tuaj yeem nce ntxiv yog tias koj noj zaub mov zoo noj xws li zaub ntsuab thiab protein ntau. Muaj ntau cov tshuaj ntxiv los txhawb koj qib nitric oxide, tab sis lawv yuav tsum tsuas yog noj nrog koj tus kws kho mob pom zoo.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Tau Txais
Kauj Ruam 1. Ua tsawg kawg 30 feeb ntawm cardio txhua hnub
Kev tawm dag zog lub plawv ua rau koj lub plawv dhia nrawm dua, uas ua rau tsim cov nitric oxide hauv koj lub cev. Sim ua ntu ntu nruab nrab mus rau mob hnyav cardio uas kav ntev li 30 feeb, lossis tsoo 30 feeb rau hauv cov haujlwm uas tsawg kawg 10 feeb ntev. Npaj cov dej num xws li khiav, caij tsheb kauj vab, ua luam dej, seev cev, ntaus pob, lossis dhia dhia dhia dhia.
- Kev taug kev nrawm kuj yog ib qho zoo ntawm kev tawm dag zog, thiab tuaj yeem yooj yim ua ke nrog kev ua ub no txhua hnub xws li taug kev koj tus dev lossis ua haujlwm.
- Ua kom cov kev tawm dag zog zoo rau hauv koj lub sijhawm tsis khoom los ntawm kev sawv ntxov los tawm dag zog lossis qoj ib ce thaum koj so noj su.
Kauj Ruam 2. Siv tsawg kawg 20 feeb sab nraum zoov txhua hnub
Kev tau txais UV tso cai rau koj lub cev qhib nws lub khw muag khoom ntawm nitric oxide, nce koj qib tag nrho. Siv sijhawm los zaum lossis taug kev ncig sab nraud yam tsawg 20 feeb hauv ib hnub. Qhov no tseem yuav pab txo koj cov ntshav siab thiab txhim kho koj txoj kev xav.
Siv SPF los tiv thaiv koj cov tawv nqaij los ntawm kev puas tsuaj UVA
Kauj Ruam 3. Ua tib zoo xav qhib koj cov hlab ntshav
Kev xav ua lub hom phiaj kom so lub cev, uas tuaj yeem txo koj cov ntshav siab. Lub xeev so no tuaj yeem txhim kho koj lub cev tsim cov nitric oxide. Lub hom phiaj los xyaum xav yam tsawg ib zaug lossis ob zaug hauv ib lub lis piam txhawm rau txhawb kev noj qab haus huv ntawm lub cev thiab lub siab.
Txoj Kev 2 ntawm 2: Siv Cov Khoom Noj Kom Zoo
Kauj Ruam 1. Noj zaub ntsuab thiab lwm yam zaub uas muaj nitrogen
Raws li txoj cai dav dav, cov zaub ntsuab tsaus yog nplua nuj nyob hauv nitrogen, yog lub hauv paus uas tsim cov tshuaj nitric oxide thaum cov tshuaj nkag rau hauv lub cev. Ua kom noj tsawg kawg 1-2 pluas noj ntawm cov khoom noj no ib hnub kom ua rau koj cov qib nitric oxide. Cov zaub no suav nrog:
- Kale
- Zaub ntsuab
- Zaub xam lav
- Brussel sprouts
- Broccoli
Kauj Ruam 2. Noj cov zaub mov muaj protein ntau uas muaj arginine
Nitric oxide yog tsim tawm thaum lub cev zom zaws arginine. Cov amino acid no muaj nyob hauv cov zaub mov muaj protein ntau. Sim noj 4-5 zaug hauv ib lub lis piam ntawm cov zaub mov zoo li:
- Ntses (piv txwv li salmon, ntaj ntses)
- Nqaij (xws li yaj, nyuj)
- Cheese
- Qe
- Ceev
- Legumes
- Taum
Kauj Ruam 3. Haus cov kua txiv kab ntxwv kom nce nitric oxide
Beet kua txiv tuaj yeem ua rau koj qib ntawm nitric oxide ntau dua ua ntej kev tawm dag zog. Haus tsawg kawg 150 milliliters (5.1 fl oz) ntawm nws ib teev ua ntej tawm haujlwm, lossis tsis tu ncua nyob rau lub lim tiam kom nce qib koj li qub. Txhawm rau sib xyaw cov khoom, ntxiv cov kua txiv beet rau smoothies lossis sib xyaw nrog lwm cov kua txiv rau ntau yam qab.
Berries muaj qhov tsos thiab tartness kom zais qhov saj ntawm beets thaum sib xyaw nrog lawv
Kauj Ruam 4. Noj chocolate tsaus kom yooj yim rau koj lub cev tsim cov tshuaj nitric oxide
Cov qhob noom xim kasfes tsaus muaj polyphenols, uas tuaj yeem pab ua kom koj qhov kev nyuab siab oxidative. Nyob rau hauv lem, nws tuaj yeem txhawb lub cev tsim cov nitric oxide. Ob peb zaug hauv ib lub lis piam, noj 3-4 cov qhob noom xim kasfes uas muaj tsawg kawg 85% cocoa.
- Qhov no yuav tsum yog 40 grams (1.4 oz) ntawm chocolate.
- Hloov cov mis nyuj chocolate lossis khoom qab zib rau chocolate tsaus ua khoom noj txom ncauj lossis khoom qab zib me me.
Kauj Ruam 5. Nug koj tus kws kho mob txog cov tshuaj nitrosigine
Cov tshuaj Nitrosigine tau siv los ntawm qee lub cev tsim kom nce lawv qib nitric oxide thiab txhawb lawv lub zog thaum ua haujlwm hnyav. Cov ntshav nce ntxiv tsim los ntawm nitric oxide pab nrog cov leeg loj hlob thiab rov zoo. Nug koj tus kws kho mob yog tias cov tshuaj nitrosigine yuav yog qhov kev xaiv zoo rau koj.
Tsis txhob noj nitrosigine yam tsis tau tham thawj zaug txog kev pheej hmoo nrog koj tus kws kho mob
Lub tswv yim
- Cov qib nitric oxide siab kuj tseem tuaj yeem tiv thaiv kev mob erectile thiab txhim kho kev noj qab haus huv kev sib deev.
- Muas cov ntawv ntsuas PH hauv online lossis hauv khw muag khoom noj qab haus huv los saib xyuas koj cov qib nitric oxide.
Lus ceeb toom
- Tsis txhob tsiaj nitrates, uas tau pom hauv cov nqaij ua tiav thiab txuas nrog kev pheej hmoo mob qog noj ntshav.
- Noj beets tuaj yeem ua rau koj cov zis liab lossis liab, tab sis tsis muaj teeb meem.
