10 Hutano Hwepamusoro-Arginine Chikafu

Zvemukati

• Mhedziso
• Chii chinonzi arginine?
• 1. Turkey
• 2. Nguruve chiuno
• 3. Huku
• 4. Mbeu dzemanhanga
• 5. Soyabhinzi
• 6. Nzungu
• 7. Spirulina
• 8. Dairy
• 9. Chickpeas
• 10. Runyemba

Mhedziso

Arginine rudzi rweamino asidhi yakakosha kudzora kuyerera kweropa.

Amino acids ndiwo anovaka mapuroteni. Mapuroteni anowedzerwa mumamino acids uye ndokuzopinda mumuviri. Zvinogona kutorwa zvakapatsanurwa zvodzoswa pamwechete munzira dzakasiyana kuti mapuroteni akasiyana anodiwa nemuviri wako.

Muviri wako unogona kugadzira amino acid pachawo, asi mamwe, anoonekwa seakakosha amino acids, anofanirwa kubva pane chikafu chaunodya.

Nezvinangwa zvekudya, amino acids akapatsanurwa muzvikamu zvitatu:

• Hazvikoshi: Muviri wako unogona kuburitsa izvi muhuwandu hwakakwana kuti uwane zvinodikanwa nemuviri.
• Zvinokosha: Muviri wako haugone kuburitsa izvi, saka unofanirwa kuzviwana kubva kuzvikafu.
• Semi-yakakosha: Aya maamino acids haana kukosha mumamiriro ezvinhu akajairika, asi anogona kunge ari mune mamwe mamiriro.

Arginine isemi-yakakosha amino acid nekuti inowanzo kudikanwa mukukura kwevana, asi haina kukosha kune vakuru vane hutano.

Muviri wako unogona zvakare kugadzira arginine mukuwedzera pakuiwana kubva kune zvekudya, saka kushomeka hakuwanzo. Zvisinei, munhu panguva dzekushushikana uye nekukurumidza kukura anogona kushomeka muarginine kana kugadzirwa kwemuviri kusinga zadzikise zvaunoda.

Chii chinonzi arginine?

Hezvino zvinoita arginine kumuviri wako:

• inogadzira nitric oxide, iyo inowedzera uye inozorodza tsinga nemidziyo yeropa, ichivandudza kuyerera kweropa
• inobatsira kuporesa kukuvara
• inobatsira itsvo mukubvisa tsvina
• inowedzera immune system function

Vanhu vanotora arginine sechikafu chekuwedzera kubatsira kubata chirwere chemwoyo, angina, uye kusagadzikana kwe erectile, pamwe nekuvaka muviri, kupodza maronda, uye kugadzirisa nyama.

Pane humwe humbowo hwekuti kuwedzera arginine kunwa kunogona kubatsira pakurapa ese aya mamiriro. Nekudaro, kuitora sekuwedzera kunogona kuve nemhedzisiro senge kushungurudzika mudumbu uye manyoka.

Mahombe madhizaini anogona zvakare kutakura njodzi kune vanhu vanotora mimwe mishonga kana vane mamwe mamiriro ehutano.

Nhau dzakanaka ndedzekuti kuwana arginine kubva kune yakakwira-mapuroteni chikafu kwakachengeteka uye kune hutano. Uye sezvo arginine inogadzirwa kubva kune mamwe maamino acids, epamusoro-mapuroteni chikafu mune zvese zvinobatsira kuwedzera arginine mazinga.

Simbisa yako arginine kudya neizvi gumi zvekudya:

1. Turkey

Iwe uchawana yakanyanya kuwanda arginine muTurkey zamu. Rimwe zamu rakabikwa rine magiramu gumi nematanhatu! Haisi chete turkey sosi huru yeprotein, ine yakanyanya kuwanda kwehumwe huturu hwakadai seB mavitamini uye omega-3 fatty acids.

2. Nguruve chiuno

Nguruve chiuno, chimwe chakakwira-protein chikafu, chinouya mune yechipiri yepedyo ine arginine zvemukati zvegiramu gumi nembiri. Ichowo chimwe chekucheka kwakaonda kwazvo kwenguruve, saka yakaderera mumafuta. Shandisa marinade kuwedzera munuhwi pasina mamwe mafuta.

3. Huku

Nyuchi imwe nzira inozivikanwa uye ine hutano yekuwana mapuroteni. Iyo zvakare yechitatu-yakanaka sosi yearginine. Rimwe zamu rehuku rine makumi manomwe kubva muzana epuroteni rako rinokurudzirwa zuva nezuva uye angangoita magiramu mapfumbamwe earginine Tarisa uone aya mashuga-ane hushamwari huku mapepa.

4. Mbeu dzemanhanga

Mhuka dzemhuka haisi iyo chete nzira yekuwana mapuroteni uye arginine. Imwe kapu yemanhanga mbeu ine anenge magiramu manomwe. Nhanga mbeu inovewo sosi huru yemaminerari simbi uye zinc. Edza kuvawedzera sechikafu chinotapira chesaadi kana sechikamu chemufambiro.

5. Soyabhinzi

Imwe kapu yesoyabi yakakangwa ine 4.6 gramu eArginine. Soybeans zvakare sosi huru yemaminerari potasium uye magnesium. Edza ivo seyakanakisa tudyo imwe.

6. Nzungu

Kapu yenzungu ine 4.6 gramu yearginine, kunyangwe iwe usingade kudya mukombe wese mukugara kumwe nekuti nzungu dzakakwira mumafuta. Pane kudaro, paradzira iyo mukombe kunze neayo mashoma-kota mukombe servings mukati mevhiki. Kuwedzera kune avo mapuroteni zvemukati, nzungu sosi yakanaka yevhitamini B-3 uye E, folate, uye niacin.

7. Spirulina

Spirulina imhando yeblue-green algae inokura mugungwa. Inowanzotengwa sehupfu uye inoshandiswa kuwedzera mamwe mishonga kune smoothies. Imwe kapu ye spirulina ine 4.6 gramu yearginine pamwe neakawanda huwandu hwecalcium, iron, potasium, uye niacin. Zvisinei, kune smoothie mapepa iwe unowanzo shandisa supuni yepirulina, iyo inogona kuisa arginine kuverenga pa0,28 gramu.

8. Dairy

Sezvo iwo manyuko epuroteni, iwe unogona zvakare kuwana arginine kubva kune zvigadzirwa zvemukaka zvakaita semukaka, chizi, uye yogati. Imwe kapu yemukaka ine anenge 0,2 magiramu, uye mana maunzi e cheddar chizi ine anenge 0.25 gramu.

9. Chickpeas

Chickpeas, kana garbanzo bhinzi, inzira huru yekuwana mapuroteni uye faibha, kunyanya kana iwe usingadye nyama. Imwe kapu yemachizi yakabikwa ine 1.3 magiramu earginine, 14.5 gramu eprotein, uye 12.5 gramu yemafuta fiber. Gadzira chickpeas nekari kana kuzvibatsira kune imwe hummus!

10. Runyemba

Lentili imwe yemiti yakanaka ine fiber uye mapuroteni. Hazvishamisi kuti iwe unowana arginine mavari zvakare: anenge 1.3 magiramu pamukombe. Imwe kapu yemwenje inewo 63 muzana yezvese zvezuva nezuva zvekudya fiber zvinodiwa. Edza izvi zvinonaka zvemaresi mapeji.