10 Mea ʻai kiʻekiʻe-arginine olakino

Anter

• Hōʻike Overview
• He aha ka hana a arginine?
• 1. Tureke
• 2. ʻO ka malo puaʻa
• 3. moa
• 4. Nā hua paukena
• 5. ʻĀpana kope
• 6. Piʻi
• 7. Spirulina
• 8. Hale waiū
• 9. ʻO Chickpeas
• 10. Nā Lētē

Hōʻike Overview

ʻO Arginine kahi ʻano o ka amino acid mea nui no ka hoʻoponopono ʻana i ke kahe o ke koko.

ʻO nā amino acid nā mea kūkulu i ka protein. Hoʻomoʻa ʻia nā protein i loko o nā amino acid a laila komo i loko o ke kino. Hiki iā lākou ke hoʻokaʻawale a hoʻihoʻi ʻia i nā ala like ʻole e hana i nā protein ʻokoʻa e pono ai i kou kino.

Hiki i kou kino ke hana i nā amino acid iā ia iho, akā ʻo nā poʻe ʻē aʻe, i manaʻo ʻia he mau amino acid pono, pono e hele mai i ka meaʻai āu e ʻai ai.

No nā kumuʻai, ua mahele ʻia nā amino acid i ʻekolu mau ʻano:

• Pono ʻole: Hiki i kou kino ke hana i kēia mau mea i ka lawa kūpono e kū ai i nā makemake o ke kino.
• Pono: ʻAʻole hiki i kou kino ke hana i kēia mau mea, no laila pono ʻoe e kiʻi iā lākou mai nā meaʻai.
• Semi-pono: ʻAʻole pono kēia mau amino acid ma lalo o nā kūlana maʻamau, akā aia paha i kekahi mau hanana.

ʻO ka Arginine kahi acid amino semi-nui no ka mea makemake pinepine ia no ka ulu ʻana o nā keiki, akā he mea ʻole ia no nā mākua olakino olakino.

Hiki i kou kino ke hana i ka arginine me ka loaʻa ʻana mai nā kumu meaʻai, no laila laha ʻole nā ​​hemahema. Eia nō naʻe, hiki i ke kanaka i ka manawa o ke koʻikoʻi a me ka ulu wikiwiki ʻana ke lilo i hemahema i ka arginine inā ʻaʻole hoʻokō ka hana a ke kino i kāna mau koi.

He aha ka hana a arginine?

Eia ka hana a ka arginine i kou kino:

• hana i ka nitric oxide, nāna e hoʻonui a hoʻomaha i nā aʻa a me nā kīʻaha koko, e hoʻomaikaʻi ana i ke kahe o ke koko
• kōkua i ka hoʻōla i nā ʻeha
• kōkua i nā puʻupaʻa i ka hemo ʻana i ka ʻōpala
• hoʻonui i ka ʻōnaehana pale pale

Lawe ka poʻe i ka arginine ma ke ʻano he papaʻai meaʻai e kōkua ai i ka mālama ʻana i ka maʻi puʻuwai, angina, a me ka hana erectile, a no ke bodybuilding, hoʻōla i nā ʻeha, a me ka hoʻoponopono ʻana i nā ʻaʻa.

Aia kekahi mau hōʻike e kōkua paha ka hoʻonui ʻana i ka lawe ʻana i ka arginine no ka mālama ʻana i kēia mau ʻano āpau. Eia nō naʻe, ʻo ka lawe ʻana iā ia ma ke ʻano keu ke kōkua i nā hopena ʻē aʻe e like me ka huhū o ka ʻōpū a me ka diarrhea.

Lawe pū paha nā kau nui nui i nā mea makaʻu no ka poʻe i lawe i nā lāʻau ʻē aʻe a i ʻole he ʻano olakino.

ʻO ka nūhou maikaʻi ʻo ka loaʻa ʻana o ka arginine mai nā protein protein kiʻekiʻe he palekana a olakino hoʻi. A ma muli o ka hana ʻia ʻana o ka arginine mai nā amino acid ʻē aʻe, nā meaʻai protein kiʻekiʻe i ka nui e kōkua i ka hoʻonui ʻana i nā pae arginine.

E hoʻonui i kāu lawe ʻana i ka arginine me kēia 10 mau meaʻai:

1. Tureke

E ʻike ʻoe i ka nui o ka arginine i ka umauma turuki. ʻO hoʻokahi umauma kuke he 16 gram! ʻAʻole wale ʻo Turkey kahi kumu nui o ka protein, loaʻa kahi kiʻekiʻe o nā meaʻai ʻē aʻe e like me nā huaʻai B a me nā omega-3 fatty acid.

2. ʻO ka malo puaʻa

ʻO ka malo o ka puaʻa, kekahi meaʻai protein kiʻekiʻe, hele mai i kahi kekona kokoke me ka ʻike arginine o 14 gram i kēlā me kēia iwi ʻaoʻao. ʻO ia kekahi o nā ʻoki liʻiliʻi loa o ka puaʻa, no laila ʻoi aku ka momona o ka momona. E hoʻohana i ka wai hoʻomohala e hoʻohui i ka ʻono me ka ʻole o ka momona keu.

3. moa

ʻO ka moa kekahi ala kaulana a olakino hoʻi e loaʻa ai ka protein. ʻO ia nō ke kolu o nā kumu maikaʻi loa o ka arginine. Loaʻa i kahi umauma moa he 70 pākēneka o kāu protein i koi ʻia i kēlā me kēia lā a ʻaneʻane 9 gramo o ka arginine. E nānā i kēia mau papaʻaina moa aloha.

4. Nā hua paukena

ʻAʻole wale nā ​​kumuwaiwai holoholona e kiʻi i ka protein a me ka arginine. ʻO kahi kīʻaha o kaʻuala naʻau i ʻaneʻane he 7 mau gram. ʻO nā hua paukena kekahi kumu waiwai nui o nā minelala hao a me zinc. E hoʻāʻo e hoʻohui iā lākou ma ke ʻano he kīʻaha salakea crunchy a i ʻole he ʻāpana o kahi ala huikau.

5. ʻĀpana kope

Hoʻokahi kīʻaha o ka soybeans i hoʻomoʻa ʻia he 4.6 gram o ka arginine. ʻO nā soya kahi kumu waiwai nui o nā minelala potassium a me ka magnesium. E hoʻāʻo iā lākou ma ke ʻano o ka meaʻai māmā māmā.

6. Piʻi

Aia i loko o ke kīʻaha o ka peanuts ka 4.6 gram o ka arginine, ʻoiai ʻaʻole ʻoe makemake e ʻai i kahi kīʻaha holoʻokoʻa i hoʻokahi noho ʻana no ka mea kiʻekiʻe nā momona i ka momona. Ma kahi o, e hohola i kēlā kīʻaha me kahi mau kīʻaha kīkaha hapaha i loko o ka pule. Ma waho aʻe o kā lākou ʻike protein, kumu maikaʻi nā pīpī no nā huaora B-3 a me E, folate, a me niacin.

7. Spirulina

ʻO Spirulina kahi ʻano limu uliuli-ʻōmaʻomaʻo e ulu i ke kai. Kūʻai pinepine ʻia ma ke ʻano he pauka a hoʻohana ʻia e hoʻohui i nā mea momona keu i nā mānoanoa. ʻO kekahi kīʻaha o ka spirulina he 4.6 gram o ka arginine me nā nui o nā puna, nā hao, potassium, a me nā niacin. Eia nō naʻe, no nā papa hana hoʻomalulu e hoʻohana paha ʻoe i ka punetune o ka spirulina, kahi e kau ai i ka helu arginine ma 0.28 gram.

8. Hale waiū

Ma muli o ke kumu o ka protein, hiki iā ʻoe ke kiʻi i ka arginine mai nā huahana waiū e like me ka waiū, ka tī, a me ka yogurt. Aia i loko o ke kīʻaha o ka waiū ma kahi o 0.2 gram, a ʻo 4 auneke o ka tī cheddar kahi e pili ana i ka 0.25 gram.

9. ʻO Chickpeas

ʻO Chickpeas, a i ʻole nā ​​piana garbanzo, he ala maikaʻi loa ia e loaʻa ai ka protein a me ka fiber, keu hoʻi inā ʻaʻole ʻoe e ʻai i ka ʻiʻo. Loaʻa i hoʻokahi kīʻaha o nā moa moa i hoʻomoʻa ʻia he 1.3 gram o ka arginine, 14.5 ka nui o nā protein, a me 12.5 mau huna o ka fiber dietary. Hana i nā pīpī me ka curry a kōkua iā ʻoe iho i kahi hummus!

10. Nā Lētē

ʻO ka Lentil kekahi kumu kanu olakino hou o ka fiber a me ka protein. ʻAʻole ia he mea kupanaha e ʻike ʻoe i ka arginine i loko o lākou: ma kahi o 1.3 gram i kēlā me kēia kīʻaha. Hoʻokahi kīʻaha lentil i loaʻa he 63 pākēneka o kāu koi o ka fiber dietary i kēlā me kēia lā. E hoʻāʻo i kēia mau papa ʻaina ʻono lentil.