Ukutya okuphezulu okuphezulu kweArginine

Umxholo

• Ushwankathelo
• Wenza ntoni uArginine?
• 1. ETurkey
• 2. Inyama yehagu
• 3. Inkukhu
• 4. Imbewu yethanga
• 5. Iimbotyi zesoya
• 6. Amandongomane
• 7. USirulina
• 8. Ezobisi
• 9. Iichickpeas
• 10. Iilensi

Ushwankathelo

I-Arginine luhlobo lwe-amino acid ebalulekileyo ekulawuleni ukuhamba kwegazi.

Ii-amino acid zizitena zokwakha zeproteni. Iiproteni ziyetyiswa zenze iiamino acid emva koko zangena emzimbeni. Banokuhlulwa babuye babuyiselwe ndawonye ngeendlela ezahlukeneyo zokwenza iiproteni ezahlukeneyo ezifunwa ngumzimba wakho.

Umzimba wakho unokwenza ii-amino acid zodwa, kodwa ezinye, eziqwalaselwe njenge-amino acid, kufuneka zivela ekutyeni okutyayo.

Ngeenjongo zesondlo, iiamino acid zahlulwe zangamacandelo amathathu:

• Okungabalulekanga: Umzimba wakho unokuvelisa ezi zixa zaneleyo ukuhlangabezana neemfuno zomzimba.
• Kubalulekile: Umzimba wakho awukwazi ukuvelisa ezi zinto, ke kufuneka uzifumane ekutyeni.
• Imfuneko ebalulekileyo: Ezi amino acid azidingeki phantsi kweemeko eziqhelekileyo, kodwa zinokuba kwiimeko ezithile.

IArginine yi-amino acid ebaluleke kakhulu kuba iyafuneka ekukhuleni kwabantwana, kodwa ayibalulekanga kubantu abadala abasempilweni.

Umzimba wakho unokwenza i-arginine ukongeza ekuyifumaneni kwimithombo yokutya, ngenxa yoko ukusilela kunqabile. Nangona kunjalo, umntu ngexesha loxinzelelo kunye nokukhula ngokukhawuleza unokusilela kwi-arginine ukuba imveliso yomzimba ayihlangabezani neemfuno zayo.

Wenza ntoni uArginine?

Nantsi into eyenziwa yi-arginine emzimbeni wakho:

• yenza i-nitric oxide, eyandisa kwaye ivuselele imithambo kunye nemithambo yegazi, iphucula ukuhamba kwegazi
• Unceda ukuphilisa ukwenzakala
• inceda izintso ekususeni inkunkuma
• yonyusa ukusebenza kwamajoni omzimba

Abantu bathatha i-arginine njengesongezelelo sokutya ukunceda ukulawula isifo sentliziyo, i-angina, kunye nokungasebenzi kakuhle kwe-erectile, kunye nokwakha umzimba, ukupholisa amanxeba, kunye nokulungisa izicwili.

Kukho ubungqina bokuba ukonyuka kokungeniswa kwe-arginine kunokuba luncedo ekunyangeni zonke ezi meko. Nangona kunjalo, ukuyithatha njengesongezelelo kunokuba neziphumo ebezingalindelekanga ezinje ngesisu kunye nesifo sohudo.

Amanani amakhulu anokuthwala umngcipheko kubantu abathatha amanye amayeza okanye baneemeko ezithile zempilo.

Iindaba ezimnandi zezokuba ukufumana iarginine kukutya okuneproteni ephezulu kukhuselekile kwaye kusempilweni. Kwaye ekubeni i-arginine yenziwa ngezinye ii-amino acid, ukutya okuneprotein ephezulu kunceda ukwandisa amanqanaba e-arginine.

Konyusa ukutya kwakho kwe-arginine ngezi zinto zilishumi:

1. ETurkey

Uya kufumana elona nani liphezulu le-arginine kwisifuba se-turkey. Ibele elinye eliphekiweyo lineegram ezili-16! Ayisiyiyo kuphela i-turkey eyona mthombo mkhulu weprotheni, ine-concentration ephezulu yezinye izakhamzimba ezinjengeevithamini ze-B kunye ne-omega-3 fatty acids.

2. Inyama yehagu

Ingulube ishiya, okunye ukutya okuneprotein ephezulu, kuza kwisibini esisondeleyo kunye nomxholo we-arginine we-14 gram ngentambo nganye. Ikwayenye yokusikwa okucekeceke kwengulube, ngoko ke ngamafutha asezantsi. Sebenzisa i-marinade ukongeza incasa ngaphandle kwamafutha ongezelelweyo.

3. Inkukhu

Inkukhu yenye indlela eyaziwayo nesempilweni yokufumana iiproteni. Ikwangowona mthombo wesithathu ubalaseleyo wearginine. Inye inkukhu yenkukhu ineepesenti ezingama-70 zeprotein yakho ekucetyiswa ngayo yonke imihla kwaye iphantse ibe ziigram ezili-9 zearginine. Jonga ezi zokupheka kwenkukhu ezineswekile.

4. Imbewu yethanga

Imithombo yezilwanyana ayisiyiyo yodwa indlela yokufumana iprotein kunye ne-arginine. Ikomityi enye yeembewu yethanga iphantse ibe ziigram ezisixhenxe. Imbewu yethanga ikwangumthombo omkhulu wezimbiwa zentsimbi kunye ne-zinc. Zama ukongeza njengamaqhekeza esaladi okanye njengenxalenye yomxube wendlela.

5. Iimbotyi zesoya

Ikomityi enye yeesoya ezigcadiweyo ine-4.6 gram ye-arginine. Iimbotyi zesoya zikwangumthombo omkhulu wezimbiwa potassium kunye nemagniziyam. Bazame njengenye indlela esempilweni yokutya okulula.

6. Amandongomane

Ikomityi yamandongomane iqulethe i-4.6 gram ye-arginine, nangona ungafuni kutya ikomityi iphela xa uhleli kuba amandongomane aphezulu emafutheni. Endaweni yokuba usasaze le ndebe ngekota enye yekota kuyo yonke iveki. Ukongeza kumxholo weprotheni, amandongomane ayimithombo elungileyo yeevithamini B-3 kunye no-E, folate kunye ne-niacin.

7. USirulina

I-Spirulina luhlobo lwe-algae eluhlaza okwesibhakabhaka okhula elwandle. Ihlala ithengwa njengomgubo kwaye isetyenziselwa ukongeza izondlo kwiismoothies. Ikomityi enye ye-spirulina ine-4.6 gram ye-arginine kunye nexabiso eliphezulu le-calcium, isinyithi, i-potassium kunye ne-niacin. Nangona kunjalo, kwiiresiphi ze-smoothie kunokwenzeka ukuba usebenzise icephe le-spirulina, elinokuthi libeke inani le-arginine kwi-0.28 gram.

8. Ezobisi

Kuba ziyimithombo yeprotheni, unokufumana iarginine kwiimveliso zobisi ezinje ngobisi, itshizi, kunye neyogathi. Ikomityi enye yobisi iqulethe malunga ne-0.2 gram, kunye nee-ounces ezi-4 ze-cheddar itshizi ziqulathe malunga ne-0.25 gram.

9. Iichickpeas

Iichickpeas, okanye iimbotyi ze-garbanzo, yindlela elungileyo yokufumana iprotein kunye nefayibha, ngakumbi ukuba awuyityi inyama. Ikomityi enye yee-chickpeas eziphekiweyo iqulethe i-1.3 gram ye-arginine, i-14.5 yeeprotheyini, kunye ne-12.5 gram yefayibha yokutya. Yenza ii-chickpeas nge-curry okanye uzincede kwi-hummus ethile!

10. Iilensi

Iilentile ngomnye umthombo wesityalo osempilweni wefayibha kunye neeproteni. Akumangalisi ukuba uyakufumana iarginine kuzo nazo: malunga ne-1.3 yeegramu ngekomityi nganye. Ikomityi enye yeelentile ikwaqulathe iipesenti ezingama-63 zemfuno zemihla ngemihla zokutya kwifayibha. Zama ezi zokupheka zeelentile ezimnandi.