Lijo tse 10 tse phetseng hantle tse phahameng tsa Arginine

Litaba

• Kakaretso
• Arginine e etsa eng?
• 1. Turkey
• 2. Nama ea kolobe
• 3. Khoho
• 4. Peo ea mokopu
• 5. Linaoa tsa Soya
• 6. Matonkomane
• 7. Spirulina
• 8. Lebese
• 9. Chickpeas
• 10. Leleme

Kakaretso

Arginine ke mofuta oa amino acid e bohlokoa bakeng sa taolo ea phallo ea mali.

Li-amino acid ke li-block tsa protheine. Liprotheine li silafatsoa ka li-amino acid ebe li kenella 'meleng. Li ka aroloa le ho khutlisoa hammoho ka mekhoa e fapaneng ho etsa liprotheine tse fapaneng tse hlokoang ke 'mele oa hau.

'Mele oa hau o ka iketsetsa amino acid ka bo oona, empa tse ling, tse nkoang e le tsa bohlokoa tsa amino acid, li tlameha ho tsoa lijong tseo u li jang.

Bakeng sa merero ea phepo e nepahetseng, li-amino acid li arotsoe ka mekhahlelo e meraro:

• E sa hlokahaleng: 'Mele oa hau o ka hlahisa tsena ka bongata bo lekaneng ho fihlela litlhoko tsa' mele.
• Bohlokoa: 'Mele oa hau o sitoa ho hlahisa tsena, kahoo o hloka ho li fumana lijong.
• Seemi-bohlokoa: Li-amino acid tsena ha li bohlokoa tlasa maemo a tloaelehileng, empa e kanna ea ba maemong a itseng.

Arginine ke amino acid ea bohlokoa haholo hobane e hlokahala molemong oa kholo ea bana, empa ha e na thuso ho batho ba baholo ba phetseng hantle.

'Mele oa hau o ka etsa arginine ntle le ho e fumana ho tsoa mehloling ea lijo, ka hona bofokoli ha bo fumanehe hangata. Leha ho le joalo, motho nakong ea khatello ea maikutlo le kholo e potlakileng a ka ba le khaello ea arginine haeba tlhahiso ea 'mele e sa fihlelle litlhoko tsa eona.

Arginine e etsa eng?

Mona ke seo arginine e se etsetsang 'mele oa hau:

• e etsa nitric oxide, e atolosang le ho phomotsa methapo le methapo ea mali, e ntlafatsa phallo ea mali
• e thusa ho folisa likotsi
• e thusa liphio ho tlosa litšila
• matlafatsa boits'ireletso ba mmele

Batho ba nka arginine e le tlatsetso ea lijo ho thusa ho sebetsana le lefu la pelo, angina, le ho se sebetse ha erectile, hammoho le ho aha 'mele, maqeba a folisang le ho lokisa lisele.

Ho na le bopaki bo bong ba hore ho eketsa ho noa ha arginine ho ka ba molemo bakeng sa ho phekola maemo ana kaofela. Leha ho le joalo, ho e nka e le tlatsetso ho ka ba le litla-morao tse kang ho ferekana ka mpeng le letshollo.

Litekanyo tse kholo li kanna tsa beha likotsi ho batho ba noang meriana e meng kapa ba na le maemo a itseng a bophelo bo botle.

Litaba tse monate ke hore ho fumana arginine lijong tse nang le protheine e phahameng ho bolokehile ebile ho phetse hantle. Mme kaha arginine e entsoe ka li-amino acid tse ling, lijo tse nang le liprotheine tse phahameng ka kakaretso li thusa ho eketsa maemo a arginine.

Matlafatsa tlhahiso ea hau ea arginine ka lijo tsena tse 10:

1. Turkey

U tla fumana palo e phahameng ka ho fetisisa ea arginine ka letsoele la Turkey. Sefuba se le seng se phehiloeng se na le ligrama tse 16! Hase feela hore Turkey ke mohloli o moholo oa protheine, e na le phepo e phahameng ea limatlafatsi tse ling tse kang livithamini tsa B le omega-3 fatty acids.

2. Nama ea kolobe

Nama ea kolobe, sejo se seng se nang le protheine e phahameng, e tla motsotsoana o haufi le arginine e nang le ligrama tse 14 ka khopo. Hape ke e 'ngoe ea maqeba a nama ea nama ea kolobe, ka hona e mafura haholo. Sebelisa marinade ho eketsa tatso ntle le mafura a mang.

3. Khoho

Khoho ke tsela e 'ngoe e tsebahalang hape e phetseng hantle ea ho fumana protheine. Hape ke mohloli oa boraro o motle oa arginine. Sefuba se le seng sa khoho se na le liperesente tse 70 tsa protheine ea hau e khothalletsoang letsatsi le letsatsi le ligrama tse ka bang 9 tsa arginine. Hlahloba lipepe tsena tse nang le lefu la tsoekere.

4. Peo ea mokopu

Mehloli ea liphoofolo ha se eona feela tsela ea ho fumana protheine le arginine. Senoelo se le seng sa peo ea mokopu se na le ligrama tse ka bang 7. Peo ea mokopu le eona ke mohloli o moholo oa liminerale tšepe le zinki. Leka ho li eketsa e le ho tšela salate e hlabosang kapa e le karolo ea motswako.

5. Linaoa tsa Soya

Senoelo se le seng sa linaoa tse halikiloeng se na le ligrama tse 4.6 tsa arginine. Li-soya le tsona ke mohloli o moholo oa liminerale potasiamo le magnesium. Leka e le mokhoa o mong oa ho ja lijo tse bobebe.

6. Matonkomane

Senoelo sa linate se na le ligrama tse 4,6 tsa arginine, le hoja u sa batle ho ja senoelo se le seng u lutse hobane linate li na le mafura a mangata. Ho e-na le hoo, jala senoelo seo ka likarolo tse seng kae tsa kotara ea senoelo ho pholletsa le beke. Ntle le liprotheine tsa tsona, matokomane ke mohloli o motle oa livithamini B-3 le E, folate le niacin.

7. Spirulina

Spirulina ke mofuta oa bolele bo botala bo botala bo melang leoatleng. Hangata e rekoa e le phofo 'me e sebelisetsoa ho eketsa limatlafatsi tse eketsehileng ho smoothies. Senoelo se le seng sa spirulina se na le ligrama tse 4.6 tsa arginine hammoho le khalsiamo e ngata, tšepe, potasiamo le niacin. Leha ho le joalo, bakeng sa diresepe tsa smoothie u na le monyetla oa ho sebelisa khaba ea spirulina, e ka behang arginine palo ea ligrama tse 0,28.

8. Lebese

Kaha ke mehloli ea liprotheine, o ka fumana arginine ho tsoa lihlahisoa tsa lebese tse kang lebese, chisi le yogurt. Senoelo se le seng sa lebese se na le ligrama tse ka bang 0.2, 'me li-ounces tse 4 tsa chisi e cheddar li na le ligrama tse ka bang 0,25.

9. Chickpeas

Chickpeas, kapa linaoa tsa garbanzo, ke tsela e ntle ea ho fumana protheine le fiber, haholo haeba o sa je nama. Senoelo se le seng sa li-chickpea tse phehiloeng se na le ligrama tse 1.3 tsa arginine, ligrama tse 14,5 tsa protheine le ligrama tse 12,5 tsa fiber. Etsa li-chickpeas ka curry kapa u ithuse ho hummus!

10. Leleme

Lentile ke mohloli o mong o motle oa semela oa fiber le protheine. Ha ho makatse hore ebe le uena u tla fumana arginine: ligrama tse ka bang 1,3 ka kopi. Senoelo se le seng sa lensisi se boetse se na le liphesente tse 63 tsa litlhoko tsa hau tsa letsatsi le letsatsi tsa fiber. Leka lipepe tsena tse monate tsa lentile.