Ukudla Okunempilo Okuphezulu Kwe-Arginine

-Delile

• Ukubuka konke
• Yini eyenziwa yi-arginine?
• 1. ETurkey
• 2. Inyama yengulube
• 3. Inkukhu
• 4. Imbewu yamathanga
• 5. Ubhontshisi weSoya
• 6. Amantongomane
• 7. USpirulina
• 8. Ubisi
• 9. Amatshwele
• 10. Ama-lentili

Ukubuka konke

I-Arginine uhlobo lwe-amino acid olubalulekile ekulawuleni ukuhamba kwegazi.

Ama-amino acid ayizakhi zokwakha amaprotheni. Amaprotheni agayelwa kuma-amino acid bese efakwa emzimbeni. Zingahlukaniswa bese zibuyiselwa ndawonye ngezindlela ezahlukahlukene zokwenza amaprotheni ahlukile adingwa ngumzimba wakho.

Umzimba wakho ungazenzela ama-amino acid uwodwa, kepha amanye, abhekwa njengama-amino acid abalulekile, kumele aqhamuke ekudleni okudlayo.

Ngezinhloso zokudla okunempilo, ama-amino acid ahlukaniswe ngezigaba ezintathu:

• Akubalulekile: Umzimba wakho ungakukhiqiza lokhu ngamanani anele ukuhlangabezana nezidingo zomzimba.
• Okubalulekile: Umzimba wakho awukwazi ukukhiqiza lezi, ngakho-ke udinga ukuzithola ekudleni.
• Okubalulekile: La ma-amino acid awabalulekile ngaphansi kwezimo ezijwayelekile, kepha angaba ezimweni ezithile.

I-Arginine iyi-amino acid esezingeni eliphansi ngoba ivame ukudingeka ekukhuleni kwezingane, kodwa ayibalulekile kubantu abadala abaphilile.

Umzimba wakho ungenza futhi i-arginine ngaphezu kokuyithola emithonjeni yokudla, ngakho-ke ukushiyeka akuvamile. Kodwa-ke, umuntu ngezikhathi zokuxineka nokukhula okusheshayo angantula i-arginine uma ukukhiqizwa komzimba kungahlangabezani nezidingo zayo.

Yini eyenziwa yi-arginine?

Nakhu okwenziwa i-arginine emzimbeni wakho:

• kwakha i-nitric oxide, evula futhi ithambise imithambo nemithambo yegazi, ithuthukise ukugeleza kwegazi
• kusiza ukwelapha ukulimala
• isiza izinso ekususeni imfucuza
• kuqinisa ukusebenza kwamasosha omzimba

Abantu bathatha i-arginine njengesengezo sokudla ukusiza ukuphatha isifo senhliziyo, i-angina, kanye nokungasebenzi kahle kwe-erectile, kanye nokwakha umzimba, ukupholisa amanxeba, nokulungisa izicubu.

Kunobunye ubufakazi bokuthi ukwanda kokudla kwe-arginine kungasiza ekwelapheni zonke lezi zimo. Kodwa-ke, ukuyithatha njengesengezo kungaba nemiphumela engemihle efana nesisu esibuhlungu nohudo.

Imithamo emikhulu nayo ingahle ibe nezingozi kubantu abathatha eminye imishanguzo noma abanezimo ezithile zempilo.

Izindaba ezimnandi ukuthi ukuthola i-arginine ekudleni okune-protein ephezulu kuphephile futhi kunempilo. Futhi njengoba i-arginine yenziwa ngamanye ama-amino acid, ukudla okunamaprotheni amaningi ngokujwayelekile kusiza ukukhuphula amazinga e-arginine.

Thuthukisa ukudla kwakho kwe-arginine ngalokhu kudla okuyishumi:

1. ETurkey

Uzothola inani eliphakeme kakhulu le-arginine esifubeni se-turkey. Ibele elilodwa eliphekiwe linama-gramu ayi-16! Akukhona nje kuphela ukuthi iTurkey iwumthombo omkhulu wamaprotheni, inenqwaba yezinye izakhi zomzimba ezinjengevithamini B kanye ne-omega-3 fatty acids.

2. Inyama yengulube

Ingulube loin, okunye ukudla okunamaprotheni amaningi, kuza ngomzuzwana osondelene nokuqukethwe kwe-arginine kwamagremu ayi-14 ngobambo ngalunye. Kubuye kube okunye okusike kakhulu kwengulube, ngakho-ke kunamafutha amancane. Sebenzisa i-marinade ukwengeza ukunambitheka ngaphandle kwamafutha angeziwe.

3. Inkukhu

Inkukhu kungenye indlela ethandwayo nenempilo yokuthola amaprotheni. Futhi ungumthombo wesithathu ongcono kakhulu we-arginine. Isifuba esisodwa senkukhu sinamaphesenti angama-70 wamaphrotheni akho anconywe nsuku zonke futhi acishe abe ngu-9 amagremu we-arginine. Bheka lezi zokupheka zezinkukhu ezinobungane besifo sikashukela.

4. Imbewu yamathanga

Imithombo yezilwane akuyona ukuphela kwendlela yokuthola amaprotheni kanye ne-arginine. Inkomishi eyodwa yezimbewu zamathanga icishe ibe no-7 amagremu. Imbewu yethanga nayo ingumthombo omkhulu wamaminerali i-iron ne-zinc. Zama ukuwangeza njenge-topping yesaladi enoshukela noma njengengxenye yomxube womzila.

5. Ubhontshisi weSoya

Inkomishi eyodwa kabhontshisi othosiwe inamagremu angu-4.6 we-arginine. AmaSoya nawo awumthombo omuhle wamaminerali i-potassium ne-magnesium. Zizame njengenye indlela yokudla okulula.

6. Amantongomane

Inkomishi yamakinati iqukethe u-4.6 amagremu we-arginine, yize ungafuni ukudla inkomishi ephelele ngesikhathi esisodwa ngoba amantongomane anamafutha amaningi. Esikhundleni salokho, sakaza leyo nkomishi ngezinsizakalo ezimbalwa zekomishi elilodwa ngekota lonke. Ngaphezu kokuqukethwe kwamaprotheni, amakinati awumthombo omuhle wamavithamini B-3 no-E, folate, ne-niacin.

7. USpirulina

I-Spirulina uhlobo lwe-algae eluhlaza okwesibhakabhaka oluhlaza okhula olwandle. Kuvame ukuthengwa njengempuphu futhi isetshenziselwa ukwengeza izakhamzimba ezengeziwe kuma-smoothies. Inkomishi eyodwa ye-spirulina ine-4.6 gram ye-arginine kanye nenani eliphezulu le-calcium, i-iron, i-potassium ne-niacin. Kodwa-ke, ukuthola izindlela zokupheka ze-smoothie kungenzeka usebenzise isipuni se-spirulina, esingabeka ukubala kwe-arginine kuma-gram ayi-0.28.

8. Ubisi

Njengoba kuyimithombo yamaprotheni, ungathola futhi i-arginine kusuka kumikhiqizo yobisi efana nobisi, ushizi, neyogathi. Inkomishi eyodwa yobisi iqukethe cishe u-0.2 amagremu, nama-ounces ama-4 koshizi we-cheddar uqukethe cishe u-0.25 amagremu.

9. Amatshwele

I-Chickpeas, noma ubhontshisi we-garbanzo, yindlela enhle yokuthola amaprotheni kanye ne-fiber, ikakhulukazi uma ungadli inyama. Inkomishi eyodwa yamantshontsho aphekiwe iqukethe ama-1.3 amagremu we-arginine, ama-14.5 amagremu wamaprotheni, kanye no-12.5 amagremu wefayibha yokudla. Yenza ama-chickpeas nge-curry noma uzisize ku-hummus ethile!

10. Ama-lentili

Ama-lentile ngomunye umthombo wezitshalo onempilo we-fiber namaprotheni. Akumangazi ukuthi uzothola i-arginine nakuzo: cishe u-1.3 amagremu ngenkomishi ngayinye. Inkomishi eyodwa yamalenti iqukethe amaphesenti angama-63 wemfuno yakho yansuku zonke yokudla okudingwa yifayibha. Zama lezi zokupheka ezihlwabusayo.