Zakudya Zapamwamba Zapamwamba za Arginine

Zamkati

• Chidule
• Kodi arginine amatani?
• 1. Turkey
• 2. Nkhumba yotchinga
• 3. Nkhuku
• 4. Mbeu za dzungu
• 5. Mbewu za soya
• 6. Mtedza
• 7. Spirulina
• 8. Mkaka
• 9. Nkhuku
• 10. Maluwa

Chidule

Arginine ndi mtundu wa amino acid womwe ndi wofunikira pakukhazikitsa magazi.

Amino acid ndiye zomanga zomanga thupi. Mapuloteni amagayidwa mu amino acid kenako amalowerera mthupi. Amatha kuchotsedwa ndikubwezeretsedwanso m'njira zosiyanasiyana kuti apange mapuloteni osiyanasiyana omwe thupi lanu limafunikira.

Thupi lanu limatha kupanga amino acid lokha, koma ena, omwe amawoneka ngati amino acid ofunikira, ayenera kuchokera kuzakudya zomwe mumadya.

Pazakudya zopatsa thanzi, amino acid amagawika m'magulu atatu:

• Zosafunika: Thupi lanu limatha kutulutsa izi zokwanira kukwaniritsa zosowa za thupi.
• Zofunika: Thupi lanu silimatha kupanga izi, chifukwa chake muyenera kuzipeza kuchokera kuzakudya.
• Zofunika kwambiri: Izi amino acid sizofunikira pamikhalidwe yanthawi zonse, koma zitha kukhala munthawi zina.

Arginine ndi amino acid osafunikira kwenikweni chifukwa amafunikira kukula kwa ana, koma sikofunikira kwa achikulire athanzi.

Thupi lanu limatha kupanga arginine kuphatikiza pakupeza kuchokera kuzakudya, chifukwa chake zoperewera ndizochepa. Komabe, munthu panthawi yamavuto komanso kukula mwachangu atha kukhala wopanda arginine ngati kupanga kwa thupi sikukukwaniritsa zofunikira zake.

Kodi arginine amatani?

Nazi zomwe arginine amachita pathupi lanu:

• imapanga nitric oxide, yomwe imakulitsa ndikukhazikitsanso mitsempha ndi mitsempha yamagazi, kukonza magazi
• amathandiza kuchiritsa kuvulala
• amathandiza impso kuchotsa zinyalala
• imathandizira chitetezo chamthupi

Anthu amatenga arginine ngati chowonjezera pazakudya kuti athandizire kuthana ndi matenda amtima, angina, ndi kuwonongeka kwa erectile, komanso kumangirira thupi, zilonda zamachiritso, ndikukonzanso minofu.

Pali umboni wina wowonjezera kuti kudya kwa arginine kungakhale kothandiza pochiza zinthu zonsezi. Komabe, kutenga ngati chowonjezera kumatha kukhala ndi zovuta zina monga kupweteka m'mimba ndi kutsegula m'mimba.

Mlingo wokulirapo amathanso kukhala ndi zoopsa kwa anthu omwe amamwa mankhwala ena kapena amakhala ndi thanzi linalake.

Nkhani yabwino ndiyakuti kupeza arginine kuchokera ku zakudya zamapuloteni kwambiri ndikotetezeka komanso kathanzi. Ndipo popeza arginine amapangidwa kuchokera ku ma amino acid ena, zakudya zamapuloteni ambiri zimathandizira kukulitsa milingo ya arginine.

Limbikitsani kudya kwa arginine ndi zakudya izi 10:

1. Turkey

Mudzapeza kuchuluka kwa arginine mu bere la Turkey. Chifuwa chimodzi chophika chili ndi magalamu 16! Sikuti Turkey imangokhala ndi mapuloteni ambiri, koma imakhalanso ndi michere yambiri monga mavitamini a B ndi omega-3 fatty acids.

2. Nkhumba yotchinga

Nyama yankhumba, chakudya china chokhala ndi mapuloteni ambiri, chimabwera pakamphindi kochepa ndi arginine wokhala ndi magalamu 14 pa nthiti. Ndiwonso omwe amadula nkhumba kwambiri, motero mafuta amakhala ochepa. Gwiritsani ntchito marinade kuti muwonjezere kununkhira popanda mafuta owonjezera.

3. Nkhuku

Nkhuku ndi njira ina yotchuka komanso yathanzi yopezera mapuloteni. Komanso ndi gwero lachitatu labwino kwambiri la arginine. Chifuwa chimodzi cha nkhuku chili ndi 70 peresenti ya mapuloteni anu ovomerezeka tsiku ndi tsiku komanso pafupifupi magalamu 9 a arginine. Onani maphikidwe okoma a nkhuku awa.

4. Mbeu za dzungu

Zomwe nyama sizili njira yokhayo yopezera mapuloteni ndi arginine. Chikho chimodzi cha mbewu zamatungu chili ndi pafupifupi magalamu 7. Mbeu zamatungu ndizopanganso mchere wazitsulo komanso zinc. Yesani kuwawonjezera ngati chokometsera cha saladi kapena ngati njira yosakanikirana.

5. Mbewu za soya

Chikho chimodzi cha soya wokazinga chili ndi magalamu 4.6 a arginine. Soya ndi gwero lalikulu la mchere wa potaziyamu ndi magnesium. Yesani iwo ngati njira yabwino yoperekera zakudya.

6. Mtedza

Kapu ya mtedza imakhala ndi magalamu 4.6 a arginine, ngakhale simukufuna kudya chikho chonse nthawi imodzi chifukwa mtedza uli ndi mafuta ambiri. M'malo mwake, yanizani chikhocho ndi kotala limodzi la kotala limodzi la sabata. Kuphatikiza pa mapuloteni ake, mtedza ndi gwero labwino la mavitamini B-3 ndi E, folate, ndi niacin.

7. Spirulina

Spirulina ndi mtundu wa algae wabuluu wobiriwira womwe umakula m'nyanja. Nthawi zambiri amagulidwa ngati ufa ndipo amagwiritsidwa ntchito kuwonjezera zowonjezera ku smoothies. Chikho chimodzi cha spirulina chimakhala ndi magalamu 4.6 a arginine komanso calcium, iron, potaziyamu, ndi niacin wambiri. Komabe, kwa maphikidwe a smoothie mumatha kugwiritsa ntchito supuni ya spirulina, yomwe imayika arginine kuwerengera magalamu 0.28.

8. Mkaka

Popeza ndizochokera ku mapuloteni, mutha kupezanso arginine kuchokera kuzakudya za mkaka monga mkaka, tchizi, ndi yogurt. Chikho chimodzi cha mkaka chili ndi pafupifupi magalamu 0,2, ndipo ma ounizi 4 a tchizi cha cheddar ali ndi pafupifupi 0,25 magalamu.

9. Nkhuku

Chickpeas, kapena nyemba za garbanzo, ndi njira yabwino yopezera mapuloteni ndi fiber, makamaka ngati simudya nyama. Chikho chimodzi cha nsawawa zophika chimakhala ndi magalamu 1.3 a arginine, 14.5 magalamu a mapuloteni, ndi magalamu 12.5 a fiber. Pangani nsawawa ndi curry kapena dzithandizeni ku hummus!

10. Maluwa

Lentili ndi gwero lina labwino lazomera ndi zomanga thupi. Ndizosadabwitsa kuti mupezanso arginine mwa iwo: pafupifupi 1.3 magalamu pa chikho. Chikho chimodzi cha mphodza chimakhalanso ndi 63 peresenti ya chakudya chanu cha tsiku ndi tsiku cha fiber. Yesani maphikidwe okoma a mphodza.