甜菜根中的硝酸盐可以降低血压

Nitrates in beetroot can lower blood pressure

 

甜菜根中的硝酸盐和一氧化氮可以降低血压。硝酸盐在我们的新陈代谢系统中起着重要作用。

 

 

 

人体可以将它们转化为一种叫做一氧化氮的信号分子,一氧化氮是血液流动的主要机制。它向你动脉中的细胞发出软化和放松(血管舒张)的信号,这个作用可以大大降低血压。

 

 

这是一氧化氮作用的基本说明。

一氧化氮机制降低血压的原理

 

人类饮食中硝酸盐(因此也是一氧化氮)的最大来源是蔬菜。甜菜根是最好的,大多数研究集中在甜菜根汁的补充。

 

2013年一项对254名参与者的回顾研究发现,摄入甜菜根汁能在短短几个小时内把血压降低4-10毫米汞柱。从这个角度来看,至少降低点据说可以减少14%的致命中风和9%的心血管疾病。

 

 

图示:一氧化氮作用的基本说明。

 

 

虽然甜菜根汁的长期效果还没有被检测出来,但它似乎不太可能是危险的。

 

摘要:甜菜根是硝酸盐的丰富来源,对我们的新陈代谢健康起着重要的作用。大量证据表明甜菜根汁可以在几小时内降低4-10毫米汞柱的高血压。

 

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Nitrates in beetroot can lower blood pressure

 

Nitrates and nitric oxide in beetroot lower blood pressure. Nitrates are compounds that play a big role in our metabolic system.

 

The body can convert them into a signalling molecule called Nitric Oxide, which is a major mechanism related to blood flow. It signals to the cells in your arteries to soften and relax (vasodilation), an action that can greatly reduce blood pressure (5, 6).

 

Here is a basic illustration of the action nitric oxide has.

 

nitric oxide mechanism to lower blood pressure Photo source.

 

 

The largest source of nitrates (and therefore nitric oxide) in the human diet is vegetables. Beetroot is the best of the bunch, with most research focusing on beetroot juice supplementation (5).

 

A 2013 review study of 254 participants found that beetroot juice intake reduces blood pressure by 4-10 points (mm Hg) in just a few hours. To put that into perspective, a reduction of at least 5 points is said to reduce your risk of a life-ending stroke by 14% and cardiovascular diseases by 9% (7, 8).

 

While long-term effects have not yet been examined, it seems highly unlikely beetroot juice would be dangerous.

 

Summary: Beetroot is a rich source of nitrates that play an important role in our metabolic health. The weight of evidence suggest beetroot juice can reduce high blood pressure by 4-10 mm Hg in a matter of hours.

 

http://themindunleashed.com/2017/01/18-foods-scientifically-shown-lower-blood-pressure.html