10 Lafiyayyun Abincin Arginine

Wadatacce

• Bayani
• Menene arginine yake yi?
• 1. Turkiyya
• 2. Alade
• 3. Kaza
• 4. 'Ya'yan kabewa
• 5. Waken soya
• 6. Gyada
• 7. Spirulina
• 8. Madara
• 9. Chickpeas
• 10. Lentures

Bayani

Arginine wani nau'in amino acid ne wanda yake da mahimmanci dan daidaita tafiyar jini.

Amino acid sune tubalin ginin sunadarai. Sunadaran sunadaran cikin amino acid sannan sun shiga cikin jiki. Za'a iya raba su kuma a dawo dasu tare ta hanyoyi daban-daban don samar da sunadarai daban daban da jikinku yake buƙata.

Jikin ku na iya yin amino acid da kansa, amma wasu, waɗanda ake ɗaukar mahimman amino acid, dole ne su fito daga abincin da kuka ci.

Don dalilan gina jiki, amino acid ya kasu kashi uku:

• Ba mahimmanci ba: Jikinka na iya samar da waɗannan a wadatattun abubuwa don biyan bukatun jiki.
• Muhimmanci: Jikinku ba zai iya samar da waɗannan ba, don haka kuna buƙatar samun su daga abinci.
• Semi-mahimmanci: Wadannan amino acid din basu da mahimmanci a yanayi na yau da kullun, amma suna iya kasancewa a wasu halaye.

Arginine shine amino acid mai mahimmanci saboda yawanci ana buƙata don ci gaban yara, amma bashi da mahimmanci ga manya masu lafiya.

Jikin ka kuma zai iya yin arginine ban da samun sa daga tushen abinci, don haka gazawa ba safai ba. Koyaya, mutum yayin lokutan damuwa da saurin girma na iya zama rashi a arginine idan samarwar jiki bai cika buƙatunta ba.

Menene arginine yake yi?

Ga abin da arginine yake yi wa jikinka:

• ƙirƙirar nitric oxide, wanda ke fadada da sassauta jijiyoyin jini da jijiyoyin jini, inganta haɓakar jini
• taimaka warkar da rauni
• taimaka kodan cikin cire shara
• yana inganta aikin garkuwar jiki

Mutane suna daukar arginine a matsayin karin abincin da za su ci don taimakawa sarrafa cututtukan zuciya, angina, da nakasar dasawa, da kuma gina jiki, warkar da raunuka, da kuma gyara nama.

Akwai wasu shaidu da ke nuna cewa yawan arginine na iya taimakawa domin magance duk wadannan yanayi. Koyaya, shan shi azaman kari na iya samun sakamako masu illa kamar ciki da zawo.

Gerananan allurai na iya ɗaukar haɗari ga mutanen da ke shan wasu magunguna ko kuma suna da wasu yanayin lafiya.

Labari mai dadi shine samun sinadarin arginine daga abinci mai gina jiki yana da aminci da lafiya. Kuma tunda arginine ake yin sa daga sauran amino acid, abinci mai gina jiki gaba daya yana taimakawa kara arginine.

Bunkasa abincin ku na arginine tare da waɗannan abinci guda 10:

1. Turkiyya

Zaku sami adadin arginine mafi girma a cikin nono turkey. Cookedaya nonon da aka dafa yana da gram 16! Ba wai kawai turkey shine babban tushen furotin ba, yana da babban adadin sauran abubuwan gina jiki kamar su bitamin B da acid mai ƙin Omega-3.

2. Alade

Naman alade, wani babban abincin furotin, ya zo a cikin kusan na biyu tare da abun ciki na arginine na gram 14 ta haƙarƙari. Hakanan yana ɗaya daga cikin yankakken yankakken alade, saboda haka yana da ƙananan mai. Yi amfani da marinade don ƙara dandano ba tare da ƙarin kitse ba.

3. Kaza

Kaza wata hanya ce wacce take da lafiya kuma ake samun furotin. Hakanan shine mafi kyawun tushen arginine na uku. Breastaya daga cikin nono mai kaza yana da kashi 70 cikin ɗari na furotin ɗinka na yau da kullun da kusan gram 9 na arginine. Binciki wadannan girke-girke na kajin da suka dace da masu ciwon sikari.

4. 'Ya'yan kabewa

Tushen dabba ba hanya ce kawai ta samun furotin da arginine ba. Kofi ɗaya na 'ya'yan kabewa yana da kusan gram 7. 'Ya'yan kabewa suma babban tushe ne na ma'adanai ƙarfe da tutiya. Gwada ƙara su azaman cakudadden salatin ko a matsayin ɓangare na haɗakar hanya.

5. Waken soya

Kofi ɗaya na soyayyen waken soya yana da gram 4.6 na arginine. Waken suya shine babban tushen ma'adinan potassium da magnesium. Gwada su a zaman lafiyayyen abun ciye-ciye.

6. Gyada

Kofin gyada yana dauke da giram 4.6 na arginine, kodayake ba kwa son cin cikakken kofi a zama daya saboda kwaya suna da kitse. Madadin haka, yada wannan kofin tare da ‘yan cin kofi daya na kwata a duk tsawon mako. Baya ga furotin da ke ciki, gyada hanya ce mai kyau ga bitamin B-3 da E, fure, da niacin.

7. Spirulina

Spirulina wani nau'in algae ne mai shuɗi mai shuɗi wanda yake girma a cikin teku. Sau da yawa ana saya a matsayin foda kuma ana amfani dashi don ƙara ƙarin abubuwan gina jiki ga masu laushi. Kofi daya na spirulina yana da gram 4.6 na arginine tare da yawan alli, ƙarfe, potassium, da niacin. Koyaya, don girke-girke mai laushi zaka iya amfani da cokali na spirulina, wanda zai sanya adadin arginine zuwa gram 0.28.

8. Madara

Tunda sunada tushen furotin, zaka iya samun arginine daga kayan kiwo kamar madara, cuku, da yogurt. Kofin madara daya ya ƙunshi kusan gram 0.2, kuma oza 4 na cuku da cheddar ya ƙunshi kusan gram 0.25.

9. Chickpeas

Chickpeas, ko garbanzo wake, hanya ce mai kyau don samun furotin da zare, musamman idan ba ku ci nama ba. Kofi daya na dafafan kaza ya ƙunshi gram 1.3 na arginine, gram 14.5 na furotin, da kuma gram 12.5 na zaren abinci. Yi kaji tare da curry ko taimaka wa kanku wata damuwa!

10. Lentures

Lentils wani tushe ne mai lafiya na fiber da furotin. Ba abin mamaki bane cewa zaku sami arginine a cikinsu kuma: kimanin gram 1.3 a kowane kofi. Kofin lentil guda ɗaya ya ƙunshi kashi 63 cikin ɗari na abincin fiber na abinci na yau da kullun. Gwada wadannan girke-girken lentil masu dadi.