10 Healthy High-Arginine Nri

Ndinaya

• Nchịkọta
• Kedu ihe arginine na-eme?
• 1. Turkey
• 2. Uzu ezi
• 3. Ọkụkọ
• 4. Mkpụrụ ugu
• 5. Soybean
• 6. Ahụekere
• 7. Spirulina
• 8. Mmiri ara ehi
• 9. Okuko
• 10. Ogologo

Nchịkọta

Arginine bụ ụdị amino acid dị mkpa maka ịhazi usoro ọbara.

Amino acid bu ihe eji eme protein. A na-agbakwunye protein n'ime amino acid wee banye n'ime ahụ. Enwere ike iwepu ha ma weghachite ha n'ụzọ dị iche iche iji mee protein dị iche iche ahụ gị chọrọ.

Ahụ gị nwere ike ịme amino acid n'onwe ya, mana ndị ọzọ, a na-ewere amino acid dị mkpa, ga-esi na nri ị na-eri.

Maka ebumnuche na-edozi ahụ, amino acid na-ekewa n'ime atọ:

• Adịghị mkpa: Ahụ gị nwere ike ịmepụta ihe ndị a n'ụzọ zuru ezu iji gboo mkpa ahụ.
• Mkpa: Ahụ gị enweghị ike ịmịpụta ihe ndị a, yabụ ịkwesịrị inweta ha site na nri.
• Ihe dị mkpa: Amino acid a adịghị mkpa n'okpuru ọnọdụ nkịtị, mana enwere ike ịnọ n'ọnọdụ ụfọdụ.

Arginine bụ amino acid dị oke mkpa n'ihi na ọ na-adịkarị mkpa maka uto ụmụaka, mana ọ dịghị mkpa maka ndị toro eto.

Ahụ gị nwekwara ike ime arginine na mgbakwunye ịnweta ya site na nri, yabụ ezughị oke dị obere. Otú ọ dị, mmadụ n’oge nsogbu na uto ngwa ngwa nwere ike ghara inwe arginine ma ọ bụrụ na imepụta ahụ anaghị emezu ihe ọ chọrọ.

Kedu ihe arginine na-eme?

Nke a bụ ihe arginine na-eme n'ahụ gị:

• na-emepụta nitric oxide, nke na-agbasapụ ma na-agbasa akwara na akwara, na-eme ka ọbara na-erugharị
• na-enyere aka gwọọ mmerụ ahụ
• na-enyere aka akụrụ na iwepu ihe mkpofu
• boosts dịghịzi usoro ọrụ

Ndị mmadụ na-ewere arginine dị ka ihe mgbakwunye nri iji nyere aka ijikwa ọrịa obi, angina, na nrụrụ erectile, yana maka iwulite mmadụ, ịgwọ ọnya, na imezi anụ ahụ.

Enwere ụfọdụ ihe akaebe na ịba ụba arginine nwere ike inye aka maka ịgwọ ọnọdụ ndị a niile. Agbanyeghị, ịnara ya dị ka mgbakwunye nwere ike ịnwe nsonaazụ dịka afọ na afọ ọsịsa.

Nnukwu ogwu nwere ike ibute ihe egwu nye ndị mmadụ na-a takeụ ọgwụ ndị ọzọ ma ọ bụ nwee ọnọdụ ahụike ụfọdụ.

Ozi ọma ahụ bụ na ịnweta arginine site na nri protein nwere oke nchekwa na ahụike. Ebe ọ bụ na arginine sitere na amino acid ndị ọzọ, nri protein dị elu n'ozuzu na-enyere aka ịbawanye ogo arginine.

Mee ka ihe oriri 10 ndị a mekwuo nri gị:

1. Turkey

Ga - ahụ arginine kachasị elu na ara toki. Otu ara esiri esi gram iri na isii! Ọ bụghị naanị na toki bụ nnukwu isi iyi nke protein, ọ nwere nnukwu uche nke nri ndị ọzọ dị ka vitamin B na omega-3 fatty acids.

2. Uzu ezi

Ezi anụ ezi, nri ọzọ na-edozi ahụ, na-abịa na nso nso nke nwere arginine ọdịnaya nke gram 14 kwa ọgịrịga. Ọ bụkwa otu n'ime ezi anụ ezi kachasị ike, n'ihi ya, ọ dị obere na abụba. Jiri marinade ka ị gbakwunye ekpomeekpo na-enweghị abụba ọzọ.

3. Ọkụkọ

Ọkụkọ bụ ụzọ ọzọ ewu ewu ma dịkwa mma iji nweta protein. Ọ bụkwa nke atọ kachasị mma nke arginine. Otu anụ ọkụkọ nwere pasent 70 nke protein ị tụrụ aro kwa ụbọchị yana ihe fọrọ nke nta ka ọ bụrụ gram 9 nke arginine. Lelee usoro nri ọkụkọ ndị a na-eme ka ndị ọrịa shuga

4. Mkpụrụ ugu

Anumanu ndi ozo abughi nani uzo iji nweta protein na arginine. Otu iko ugu osisi nwere ihe fọrọ nke nta ka ọ bụrụ gram 7. Mkpụrụ osisi ugu bụkwa nnukwu isi iyi nke mineral na zinc. Gbalịa ịtinye ha dị ka tochi salad ma ọ bụ dị ka akụkụ nke ngwakọta ụzọ ụkwụ.

5. Soybean

Otu iko nke soybean a roara n'ọkụ nwere gram 4.6 nke arginine. Soybeans bụkwa nnukwu isi iyi nke mineral potassium na magnesium. Gbalịa ka ha dị ka nri nri siri ike dị mma.

6. Ahụekere

Otu iko ahụekere nwere gram 4.6 nke arginine, ọ bụ ezie na ị chọghị iri otu iko n'otu oge n'ihi na mkpụrụ ya dị oke abụba. Kama, gbasaa iko ahụ na obere iko otu ụzọ n'ụzọ anọ n'ime izu niile. Na mgbakwunye na ahụekere bụ ezigbo ihe na-enye vitamin B-3 na E, folate, na niacin.

7. Spirulina

Spirulina bụ ụdị algae na-acha anụnụ anụnụ nke na-eto n'oké osimiri. A na-azụtakarị ya dị ka ntụ ntụ ma jiri ya gbakwunye nri ndị ọzọ na smoothies. Otu iko nke spirulina nwere gram arọnin dị gram 4.6 yana nnukwu calcium, iron, potassium, na niacin. Otú ọ dị, maka ntụziaka smoothie ị nwere ike iji tablespoon nke spirulina, nke ga-etinye ọnụ ọgụgụ arginine na gram 0.28.

8. Mmiri ara ehi

Ebe ọ bụ na ha bụ isi mmalite nke protein, ị nwekwara ike nweta arginine site na ngwaahịa mmiri ara ehi dịka mmiri ara ehi, cheese, na yogọt. Otu iko mmiri ara ehi nwere ihe dị ka gram 0.2, na ounce 4 nke cheese cheddar nwere ihe dị ka gram 0.25.

9. Okuko

Chickpeas, ma ọ bụ garbanzo agwa, bụ ụzọ dị mma iji nweta protein na eriri, karịsịa ma ọ bụrụ na ị naghị eri anụ. Otu iko nke chickpeas esiri esi nwere gram 1.3 nke arginine, gram 14.5 nke protein, na gram 12.5 nke eriri nri. Mee chickpeas na curry ma obu nyere onwe gi aka!

10. Ogologo

Lentil bụ osisi ọzọ siri ike dị na fiber na protein. Ọ bụghị ihe mgbagwoju anya na ị ga - ahụkwa arginine n’ime ha: ihe dịka gram 1.3 kwa iko. Otu iko lentil nwekwara 63 pasent nke ihe ị chọrọ kwa ụbọchị. Gbalịa mee ihe ndị a na-atọ ụtọ lentil.