10 Kev Noj Qab Nyob Zoo High-Arginine Cov Khoom Noj

Zoo Siab

• Txheej txheem cej luam
• Arginine ua dab tsi?
• 1. Qaib Cov Txwv
• 2. Nqaij npuas loin
• 3. Tso qaib
• 4. Taub dag noob
• 5. Taum pauv
• 6. Cov txiv laum huab xeeb
• 7. Spirulina
• 8. Mis los
• 9. Chickpeas
• 10. Cov txiv qaub

Txheej txheem cej luam

Arginine yog ib hom amino acid uas tseem ceeb rau kev tswj ntshav txaus.

Amino acids yog lub tsev cov protein ntau. Proteins yog zom rau hauv cov amino acids thiab tom qab ntawd ces nqus mus rau hauv lub cev. Lawv tuaj yeem raug coj los sib cais thiab muab tso rov qab ua ke ntawm txoj kev sib txawv kom cov protein sib txawv koj lub cev xav tau.

Koj lub cev tuaj yeem ua cov amino acids ntawm nws tus kheej, tab sis lwm tus, suav tias yog cov amino acids tseem ceeb, yuav tsum yog los ntawm cov khoom noj uas koj noj.

Rau cov hom phiaj khoom noj khoom haus, cov amino acids tau faib ua peb pawg:

• Tsis Tseem Ceeb: Koj lub cev tuaj yeem tsim cov khoom no hauv cov khoom txaus kom tau raws li lub cev kev xav tau.
• Qhov tseem ceeb: Koj lub cev tsis tuaj yeem tsim cov no, yog li koj xav tau txais los ntawm cov khoom noj.
• Semi-tseem ceeb: Cov amino acids tsis tseem ceeb nyob rau qhov xwm txheej ib txwm muaj, tab sis yuav muaj qee qhov xwm txheej.

Arginine yog ib qho tseem ceeb amino acids vim tias ib txwm xav tau kev loj hlob ntawm menyuam yaus, tab sis tsis tseem ceeb rau cov neeg laus noj qab haus huv.

Koj lub cev tuaj yeem ua rau Arginine ntxiv rau qhov tau los ntawm qhov khoom noj, yog li kev ua kom tsis tshua muaj muaj. Txawm li cas los xij, ib tus neeg nyob rau lub sijhawm muaj kev ntxhov siab thiab kev loj hlob sai tuaj yeem muaj qhov tsis zoo ntawm arginine yog tias lub cev tsim khoom tsis tau raws li qhov nws xav tau.

Arginine ua dab tsi?

Ntawm no yog dab tsi arginine ua rau koj lub cev:

• tsim cov pa roj nitric oxide, uas ua kom dav thiab txo cov hlab ntsha thiab cov hlab ntshav, txhim kho cov ntshav txaus
• pab kho kev raug mob
• aids mob raum hauv kev tshem cov khib nyiab
• ua rau lub cev tsis muaj zog

Tib neeg siv cov tshuaj arginine los ua zaub mov noj kom pab tswj tau kab mob plawv, mob caj dab, thiab mob hauv lub cev, thiab ua rau lub cev tsim kho, kho qhov txhab, thiab kho cov nqaij mos.

Muaj qee cov pov thawj ntxiv tias kev nce arginine ntau ntxiv tuaj yeem pab tau rau kev kho txhua yam mob no. Txawm li cas los xij, noj nws raws li kev noj tshuaj ntxiv tuaj yeem muaj cov kev mob tshwm sim xws li mob plab thiab raws plab.

Cov koob tshuaj ntau dua kuj tseem tuaj yeem tsim kev phom sij rau cov neeg uas siv lwm yam tshuaj lossis muaj qee yam mob.

Qhov xwm zoo yog tias tau txais arginine los ntawm cov zaub mov muaj protein ntau yog nyab xeeb thiab noj qab haus huv. Thiab vim tias arginine yog tsim los ntawm lwm cov amino acids, cov zaub mov muaj protein ntau hauv kev pabcuam feem ntau ua rau cov qib arginine ntau dua.

Txhawb koj cov arginine kom tsawg nrog rau 10 yam no:

1. Qaib Cov Txwv

Koj yuav pom tus nqi ntau tshaj plaws ntawm arginine hauv qaib cov txwv. Ib lub mis siav muaj 16 grams! Tsis tsuas yog qaib ntxhw yog qhov txiaj ntsig zoo ntawm cov protein, nws muaj qhov zoo ntawm lwm cov as-ham xws li cov vitamins B thiab omega-3 fatty acids.

2. Nqaij npuas loin

Nqaij npuas loin, lwm cov zaub mov muaj protein ntau, yog lub sijhawm ze ntawm cov txheej txheem arginine ntawm 14 grams tauj ib tav. Nws kuj tseem yog ib qho kev txiav qis tshaj plaws ntawm nqaij npuas, yog li nws muaj roj tsawg dua. Siv marinade ntxiv cov tsw tsis muaj cov rog ntxiv.

3. Tso qaib

Nqaij qaib yog lwm txoj kev noj qab haus huv thiab kev noj qab haus huv kom tau txais protein. Nws tseem yog qhov thib peb-qhov zoo tshaj plaws ntawm arginine. Ib lub mis qaib muaj 70 feem pua ​​ntawm koj cov protein pom zoo txhua hnub thiab yuav luag 9 grams ntawm arginine. Txheeb xyuas cov ntawv qhia nqaij qaib uas muaj txiaj ntsig zoo no ua nqaij qaib.

4. Taub dag noob

Tsiaj cov khoom siv tsis yog tib txoj kev los ua kom tau protein thiab arginine. Ib khob ntawm taub dag cov noob muaj yuav luag 7 grams. Cov noob taub dag tseem yog kev ua haujlwm zoo ntawm cov zaub mov hlau thiab zinc. Sim muab cov tshuaj ntxiv ua lub qab ntsev nyias zaub los yog ib feem ntawm txoj kev taug.

5. Taum pauv

Ib khob kua taum ci nrog plaub yog 4.6 grams ntawm arginine. Soybeans tseem yog ib qhov txiaj ntsig ntawm cov zaub mov potassium thiab magnesium. Sim lawv txoj hauv kev noj qab haus huv zoo dua.

6. Cov txiv laum huab xeeb

Ib khob txiv laum huab xeeb muaj 4.6 grams ntawm arginine, txawm hais tias koj tsis xav noj tag nrho lub khob hauv ib qho zaum vim tias cov txiv ntoo yog muaj roj ntau. Hloov chaw, muab lub khob ntawd tso nrog lub khob ob peb lub hlis twg ib zaug hauv lub lis piam. Ntxiv rau lawv cov ntsiab lus protein, txiv laum huab xeeb yog qhov zoo rau cov vitamins B-3 thiab E, folate, thiab niacin.

7. Spirulina

Spirulina yog ib hom algae xiav-ntsuab uas hlav hauv hiav txwv. Nws feem ntau yuav yog hmoov thiab siv los ntxiv cov txiv ntoo ntxiv rau smoothies. Ib lub khob ntawm spirulina muaj 4.6 grams ntawm arginine nrog rau cov calcium ntau, hlau, potassium, thiab niacin. Txawm li cas los xij, rau smoothie cov zaub mov txawv koj yuav ntau dua los siv ib diav diav ntawm spirulina, uas yuav ua rau arginine suav ntawm 0.28 grams.

8. Mis los

Vim lawv tau txais cov protein, koj kuj tuaj yeem tau txais arginine los ntawm cov khoom noj siv mis xws li mis, cheese, thiab yogurt. Ib khob mis muaj txog 0.2 gram, thiab 4 ooj ntawm cheddar cheese muaj li 0.25 grams.

9. Chickpeas

Chickpeas, lossis taum garbanzo, yog qhov zoo rau kev txais protein thiab fiber ntau, tshwj xeeb yog tias koj tsis txhob noj nqaij. Ib lub hau zaub mov siav yog 1.3 grams ntawm arginine, 14,5 grams ntawm protein, thiab 12.5 grams ntawm kev noj haus muaj fiber. Ua chickpeas nrog curry lossis pab koj tus kheej rau qee qhov hummus!

10. Cov txiv qaub

Lentils yog lwm qhov muaj txiaj ntsig zoo ntawm tsob ntoo thiab cov protein. Nws tsis yog qhov tsis txaus ntseeg tias koj yuav pom arginine hauv lawv thiab: kwv yees li 1.3 gram ib khob. Ib khob kua txiv laum muaj tseem 63 feem pua ​​ntawm koj cov khoom noj muaj fiber ntau txhua hnub. Sim cov zaub mov qab ua noj.