{"id":18313,"date":"2024-09-03T11:01:45","date_gmt":"2024-09-03T09:01:45","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=18313"},"modified":"2024-09-04T07:52:37","modified_gmt":"2024-09-04T05:52:37","slug":"arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/","title":{"rendered":"Arginina w diecie &#8211; Naturalne \u017ar\u00f3d\u0142a argininy i jak je w\u0142\u0105czy\u0107 do codziennego menu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#Naturalne_zrodla_argininy\" >Naturalne \u017ar\u00f3d\u0142a argininy<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#1_Mieso_i_produkty_zwierzece\" >1. Mi\u0119so i produkty zwierz\u0119ce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#2_Orzechy_i_nasiona\" >2. Orzechy i nasiona<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#3_Rosliny_straczkowe\" >3. Ro\u015bliny str\u0105czkowe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#4_Nabial\" >4. Nabia\u0142<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#5_Zboza_i_pelnoziarniste_produkty\" >5. Zbo\u017ca i pe\u0142noziarniste produkty<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#Jak_wlaczyc_arginine_do_codziennego_menu\" >Jak w\u0142\u0105czy\u0107 arginin\u0119 do codziennego menu?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#1_Sniadanie\" >1. \u015aniadanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#2_Obiad\" >2. Obiad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#3_Przekaska\" >3. Przek\u0105ska<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#4_Kolacja\" >4. Kolacja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#5_Smoothie_proteinowe\" >5. Smoothie proteinowe<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#Podsumowanie\" >Podsumowanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/#Bibliografia\" >Bibliografia<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Arginina jest jednym z 20 aminokwas\u00f3w, kt\u00f3re pe\u0142ni\u0105 kluczow\u0105 rol\u0119 w organizmie, zar\u00f3wno jako budulec bia\u0142ek, jak i prekursor tlenku azotu (NO), kt\u00f3ry wspomaga zdrowie sercowo-naczyniowe, funkcje uk\u0142adu odporno\u015bciowego oraz wzrost mi\u0119\u015bni. Cho\u0107 organizm potrafi wytwarza\u0107 arginin\u0119, jej ilo\u015b\u0107 mo\u017ce by\u0107 niewystarczaj\u0105ca w pewnych warunkach, takich jak intensywny wysi\u0142ek fizyczny, stres czy choroby. Dlatego wa\u017cne jest, aby dostarcza\u0107 ten aminokwas z diety. W tym artykule om\u00f3wimy naturalne \u017ar\u00f3d\u0142a argininy oraz sposoby na w\u0142\u0105czenie ich do codziennego menu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/08\/chicken-559892_1280-1024x600.png\" alt=\"\" class=\"wp-image-18121\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/08\/chicken-559892_1280-1024x600.png 1024w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/08\/chicken-559892_1280-300x176.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/08\/chicken-559892_1280-768x450.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/08\/chicken-559892_1280-360x211.png 360w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/08\/chicken-559892_1280.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Naturalne_zrodla_argininy\"><\/span>Naturalne \u017ar\u00f3d\u0142a argininy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Arginina jest obecna w wielu produktach spo\u017cywczych, zar\u00f3wno pochodzenia zwierz\u0119cego, jak te\u017c ro\u015blinnego. Oto niekt\u00f3re z najbogatszych naturalnych \u017ar\u00f3de\u0142 argininy:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Mieso_i_produkty_zwierzece\"><\/span>1. Mi\u0119so i produkty zwierz\u0119ce<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Mi\u0119so, dr\u00f3b i ryby s\u0105 jednymi z najbogatszych \u017ar\u00f3de\u0142 argininy. Dlatego szczeg\u00f3lnie du\u017co argininy znajdziemy w:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Indyk: 100 g indyka zawiera oko\u0142o 1,7 g argininy.<\/li>\n\n\n\n<li>Kurczak: 100 g kurczaka dostarcza oko\u0142o 1,4 g argininy.<\/li>\n\n\n\n<li>Wieprzowina: 100 g wieprzowiny zawiera oko\u0142o 1,3 g argininy.<\/li>\n\n\n\n<li>Wo\u0142owina: 100 g wo\u0142owiny dostarcza oko\u0142o 1,2 g argininy.<\/li>\n\n\n\n<li>Ryby (\u0142oso\u015b, tu\u0144czyk, dorsz): Rybne \u017ar\u00f3d\u0142a bia\u0142ka r\u00f3wnie\u017c dostarczaj\u0105 znaczn\u0105 ilo\u015b\u0107 argininy.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/suplement-przedtreningowy-arginina-olimp-argi-power-1500-120kaps\/p1643?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Arginina_%E2%80%93_w%C5%82a%C5%9Bciwo%C5%9Bci_i_zastosowanie\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-olimp-argi-power-1500-120kaps.jpg\" alt=\"\" class=\"wp-image-18315\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-olimp-argi-power-1500-120kaps.jpg 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-olimp-argi-power-1500-120kaps-300x300.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-olimp-argi-power-1500-120kaps-150x150.jpg 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-olimp-argi-power-1500-120kaps-768x768.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-olimp-argi-power-1500-120kaps-360x360.jpg 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/suplement-przedtreningowy-arginina-olimp-argi-power-1500-120kaps\/p1643?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Arginina_%E2%80%93_w%C5%82a%C5%9Bciwo%C5%9Bci_i_zastosowanie\" target=\"_blank\" aria-label=\"Olimp Argi Power 1500 120kaps-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Olimp Argi Power 1500 120kaps-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Orzechy_i_nasiona\"><\/span>2. Orzechy i nasiona<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Orzechy i nasiona s\u0105 doskona\u0142ym \u017ar\u00f3d\u0142em argininy, zw\u0142aszcza dla os\u00f3b na diecie ro\u015blinnej. Bogate w arginin\u0119 s\u0105:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Orzeszki ziemne: 100 g orzeszk\u00f3w ziemnych zawiera oko\u0142o 3,4 g argininy.<\/li>\n\n\n\n<li>Pestki dyni: 100 g pestek dyni dostarcza oko\u0142o 5,4 g argininy.<\/li>\n\n\n\n<li>Migda\u0142y: 100 g migda\u0142\u00f3w zawiera oko\u0142o 2,5 g argininy.<\/li>\n\n\n\n<li>Nasiona sezamu: 100 g nasion sezamu dostarcza oko\u0142o 2,6 g argininy.<\/li>\n\n\n\n<li>Orzechy w\u0142oskie: 100 g orzech\u00f3w w\u0142oskich zawiera oko\u0142o 2,2 g argininy.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Rosliny_straczkowe\"><\/span>3. Ro\u015bliny str\u0105czkowe<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Ro\u015bliny str\u0105czkowe s\u0105 r\u00f3wnie\u017c bogatym \u017ar\u00f3d\u0142em argininy i mog\u0105 by\u0107 doskona\u0142ym uzupe\u0142nieniem diety:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soczewica: 100 g soczewicy dostarcza oko\u0142o 2,1 g argininy.<\/li>\n\n\n\n<li>Ciecierzyca: 100 g ciecierzycy zawiera oko\u0142o 1,3 g argininy.<\/li>\n\n\n\n<li>Fasola: 100 g fasoli (np. fasola czarna, bia\u0142a) dostarcza oko\u0142o 1,4 g argininy.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/suplement-przedtreningowy-arginina-ostrovit-arginine-210g\/p1426-2317?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Arginina_%E2%80%93_w%C5%82a%C5%9Bciwo%C5%9Bci_i_zastosowanie\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-ostrovit-arginine-210g.jpg\" alt=\"\" class=\"wp-image-18316\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-ostrovit-arginine-210g.jpg 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-ostrovit-arginine-210g-300x300.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-ostrovit-arginine-210g-150x150.jpg 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-ostrovit-arginine-210g-768x768.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/suplement-przedtreningowy-arginina-ostrovit-arginine-210g-360x360.jpg 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/suplement-przedtreningowy-arginina-ostrovit-arginine-210g\/p1426-2317?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Arginina_%E2%80%93_w%C5%82a%C5%9Bciwo%C5%9Bci_i_zastosowanie\" target=\"_blank\" aria-label=\"Ostrovit Arginine 210g-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ostrovit Arginine 210g-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nabial\"><\/span>4. Nabia\u0142<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Produkty mleczne s\u0105 r\u00f3wnie\u017c dobrym \u017ar\u00f3d\u0142em argininy:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ser ricotta: 100 g sera ricotta zawiera oko\u0142o 0,7 g argininy.<\/li>\n\n\n\n<li>Jogurt naturalny: 100 g jogurtu zawiera oko\u0142o 0,3 g argininy.<\/li>\n\n\n\n<li>Mleko: 100 g mleka dostarcza oko\u0142o 0,1 g argininy.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zboza_i_pelnoziarniste_produkty\"><\/span>5. Zbo\u017ca i pe\u0142noziarniste produkty<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Niekt\u00f3re produkty zbo\u017cowe zawieraj\u0105 tak\u017ce arginin\u0119, cho\u0107 w mniejszych ilo\u015bciach ni\u017c powy\u017csze \u017ar\u00f3d\u0142a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Quinoa: 100 g quinoa zawiera oko\u0142o 1,5 g argininy.<\/li>\n\n\n\n<li>Owies: 100 g owsa dostarcza oko\u0142o 0,8 g argininy.<\/li>\n\n\n\n<li>Br\u0105zowy ry\u017c: 100 g br\u0105zowego ry\u017cu zawiera oko\u0142o 0,6 g argininy.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_wlaczyc_arginine_do_codziennego_menu\"><\/span>Jak w\u0142\u0105czy\u0107 arginin\u0119 do codziennego menu?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>W\u0142\u0105czenie argininy do codziennej diety nie jest trudne, a kluczem jest zr\u00f3\u017cnicowanie diety jak te\u017c regularne spo\u017cywanie bogatych w arginin\u0119 produkt\u00f3w. Dlatego oto kilka pomys\u0142\u00f3w na posi\u0142ki, kt\u00f3re mog\u0105 dostarczy\u0107 spore ilo\u015bci tego aminokwasu:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sniadanie\"><\/span>1. \u015aniadanie<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Owsianka z migda\u0142ami i nasionami chia:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Przygotuj owsiank\u0119 na mleku lub napoju ro\u015blinnym.<\/li>\n\n\n\n<li>Nast\u0119pnie dodaj gar\u015b\u0107 migda\u0142\u00f3w oraz \u0142y\u017ck\u0119 nasion chia.<\/li>\n\n\n\n<li>Mo\u017cesz posypa\u0107 owsiank\u0119 pestkami dyni lub doda\u0107 troch\u0119 mas\u0142a orzechowego.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Obiad\"><\/span>2. Obiad<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Pieczona pier\u015b z kurczaka z komos\u0105 ry\u017cow\u0105 i warzywami:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Upiecz pier\u015b z kurczaka i podawaj j\u0105 z ugotowan\u0105 komos\u0105 ry\u017cow\u0105.<\/li>\n\n\n\n<li>Dodaj pieczone warzywa, takie jak broku\u0142y i marchew, aby uzupe\u0142ni\u0107 posi\u0142ek w witaminy i minera\u0142y.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Przekaska\"><\/span>3. Przek\u0105ska<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Orzeszki ziemne lub migda\u0142y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gar\u015b\u0107 orzeszk\u00f3w ziemnych lub migda\u0142\u00f3w to doskona\u0142a przek\u0105ska bogata w arginin\u0119, dlatego te\u017c b\u0119dzie idealna na drugie \u015bniadanie lub podwieczorek.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kolacja\"><\/span>4. Kolacja<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Sa\u0142atka z tu\u0144czykiem, jajkiem i pestkami dyni:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Przygotuj sa\u0142atk\u0119 z tu\u0144czyka, gotowanego jajka, sa\u0142aty i warzyw.<\/li>\n\n\n\n<li>Nast\u0119pnie dodaj do niej pestki dyni, kt\u00f3re wzbogac\u0105 sa\u0142atk\u0119 w arginin\u0119.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Smoothie_proteinowe\"><\/span>5. Smoothie proteinowe<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Smoothie na bazie jogurtu naturalnego z dodatkiem orzech\u00f3w i nasion:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zmiksuj jogurt naturalny z owocami, gar\u015bci\u0105 orzech\u00f3w w\u0142oskich i \u0142y\u017ck\u0105 nasion sezamu.<\/li>\n\n\n\n<li>Mo\u017cesz doda\u0107 tak\u017ce bia\u0142ko serwatkowe lub ro\u015blinne, aby zwi\u0119kszy\u0107 zawarto\u015b\u0107 bia\u0142ka w smoothie.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/aminokwasy-arginina-activlab-arginine3-120kaps\/p8628?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Arginina_%E2%80%93_w%C5%82a%C5%9Bciwo%C5%9Bci_i_zastosowanie\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/aminokwasy-arginina-activlab-arginine3-120kaps.png\" alt=\"\" class=\"wp-image-18317\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/aminokwasy-arginina-activlab-arginine3-120kaps.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/aminokwasy-arginina-activlab-arginine3-120kaps-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/aminokwasy-arginina-activlab-arginine3-120kaps-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/aminokwasy-arginina-activlab-arginine3-120kaps-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/aminokwasy-arginina-activlab-arginine3-120kaps-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/aminokwasy-arginina-activlab-arginine3-120kaps\/p8628?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Arginina_%E2%80%93_w%C5%82a%C5%9Bciwo%C5%9Bci_i_zastosowanie\" target=\"_blank\" aria-label=\"Activlab Arginine3 120kaps-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Activlab Arginine3 120kaps-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podsumowanie\"><\/span>Podsumowanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Arginina jest aminokwasem o szerokim spektrum korzy\u015bci zdrowotnych, od wspierania zdrowia sercowo-naczyniowego po wspomaganie wzrostu mi\u0119\u015bni jak te\u017c popraw\u0119 funkcji uk\u0142adu odporno\u015bciowego. W\u0142\u0105czenie naturalnych \u017ar\u00f3de\u0142 argininy do codziennej diety mo\u017ce pom\u00f3c w osi\u0105gni\u0119ciu tych korzy\u015bci bez konieczno\u015bci suplementacji. Pami\u0119taj, aby regularnie spo\u017cywa\u0107 r\u00f3\u017cnorodne produkty bogate w arginin\u0119, takie jak mi\u0119so, ryby, orzechy, nasiona oraz ro\u015bliny str\u0105czkowe, aby w pe\u0142ni wykorzysta\u0107 potencja\u0142 tego wa\u017cnego aminokwasu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliografia\"><\/span>Bibliografia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Gertig, H., &amp; Przys\u0142awski, J. (2010).<\/strong> <em>Podstawy nauki o \u017cywieniu<\/em>. Wydawnictwo Lekarskie PZWL, Warszawa.<\/li>\n\n\n\n<li><strong>Koz\u0142owska-Wojciechowska, M. (2019)<\/strong>. <em>\u017bywienie cz\u0142owieka zdrowego i chorego<\/em>. Wydawnictwo Naukowe PWN, Warszawa.<\/li>\n\n\n\n<li><strong>Rutkowski, A. (2017). <\/strong><em>Dietetyka sportowa: teoria i praktyka<\/em>. Wydawnictwo Lekarskie PZWL, Warszawa.<\/li>\n\n\n\n<li><strong>G\u0142\u00f3wny Inspektorat Sanitarny (2020). <\/strong><em>Zalecenia \u017cywieniowe dla populacji polskiej: zbilansowana dieta<\/em>.<\/li>\n\n\n\n<li><strong>Ziemla\u0144ski, \u015a. (2018).<\/strong> <em>Aminokwasy w zdrowiu i chorobie<\/em>. Wydawnictwo Naukowe PWN, Warszawa.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Wiesz jak w\u0142\u0105czy\u0107 arginin\u0119 do codziennej diety? Kliknij i zobacz<\/p>\n","protected":false},"author":6,"featured_media":18318,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1378],"tags":[187,552,2085,42],"class_list":{"0":"post-18313","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-suplementacja","8":"tag-arginina","9":"tag-suplementacja","10":"tag-tlenek-azotu","11":"tag-zdrowie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Arginina w diecie - Naturalne \u017ar\u00f3d\u0142a argininy i jak je w\u0142\u0105czy\u0107 do codziennego menu - Blog \u015awiat Supli<\/title>\n<meta name=\"description\" content=\"Arginina w diecie - Naturalne \u017ar\u00f3d\u0142a argininy i jak je w\u0142\u0105czy\u0107 do codziennego menu - zobacz wi\u0119cej na blogu \u015awiatSupli.pl\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Arginina w diecie - Naturalne \u017ar\u00f3d\u0142a argininy i jak je w\u0142\u0105czy\u0107 do codziennego menu - Blog \u015awiat Supli\" \/>\n<meta property=\"og:description\" content=\"Arginina w diecie - Naturalne \u017ar\u00f3d\u0142a argininy i jak je w\u0142\u0105czy\u0107 do codziennego menu - zobacz wi\u0119cej na blogu \u015awiatSupli.pl\" \/>\n<meta property=\"og:url\" content=\"https:\/\/swiatsupli.pl\/blog\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog \u015awiat Supli\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Swiat.Supli\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-03T09:01:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-04T05:52:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/09\/ArginNaturalne-zrodla-argininy-wlaczyc-do-codziennego-menu-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1140\" \/>\n\t<meta property=\"og:image:height\" content=\"694\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Pawe\u0142 Lisowski\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@SwiatSupli\" \/>\n<meta name=\"twitter:site\" content=\"@SwiatSupli\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"Pawe\u0142 Lisowski\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/arginina-w-diecie-naturalne-zrodla-argininy-i-jak-je-wlaczyc-do-codziennego-menu\\\/\"},\"author\":{\"name\":\"Pawe\u0142 Lisowski\",\"@id\":\"https:\\\/\\\/swiatsupli.pl\\\/blog\\\/#\\\/schema\\\/person\\\/b92e54cf03cf0b288057351cf090e58a\"},\"headline\":\"Arginina w diecie &#8211; 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