Impela bonke abantu bangaphansi kokushintshwa kwemizwelo. Kepha bambalwa abantu abazi ukuthi ukugwema lokhu, ukulawula izinga le-tryptophan egazini kuyadingeka. Kubalulekile ukulungisa indlela odla ngayo, ukulala kahle nesimo esihle.
Njengoba wazi, i-tryptophan inomphumela kwisigqi sokulala komuntu futhi ikhulisa imizwa yakhe. Lapho i-tryptophan ingena emzimbeni, ivuselela ukukhiqizwa kwe-serotonin, ngaleyo ndlela ibangele ukuphumula nomuzwa wokuphila kahle.
Izici Ezilusizo
Njengomthetho, ukukhulisa isimo sabo sokwehlisa umoya, abantu kuyaqabukela baphendukele ekudleni kwamaphrotheni anempilo. Imvamisa, ukuthandwa kunikezwa ophuzweni oludakayo noma nakwizinto ezinobuthi.
Ngeshwa, akubona bonke abantu abakhetha ukuzilibazisa, ezemidlalo noma ukuxhumana nabantu abasondelene nabo ukuze bathuthukise ithoni yabo yansuku zonke enhle.
Enye yezindlela ezinhle kakhulu zokwandisa isimo sakho sengqondo ukusebenzisa ukudla okugcwele amaprotheni. Lokhu kusho ukuthi imikhiqizo inama-tryptophan.
Abathandi bokudla bazokuthokozela ngolwazi olulandelayo: into isiza ukuthola isisindo esijwayelekile. I-Amino acid yehlisa isifiso sokudla imikhiqizo enoshukela nekafulawa, yona, kamuva, eba nomthelela omuhle kwesisindo.
Umuntu odlayo uvame ukungacasuki futhi athukuthele. I-Tryptophan inciphisa ngempumelelo lezi zibonakaliso. Ukuze wenze lokhu, kufanele udle ukudla okuqukethe le amino acid.
Kunezifundo zesayensi ezithi i-amino acid inciphisa izimpawu nokubonakala kwe-PMS kwabesifazane.
Imikhiqizo equkethe i-tryptophan
Njengoba wazi, i-amino acid kumele itholakale ngokudla. Ngaso leso sikhathi, akubalulekile kuphela ubungako, kepha futhi nokuxhumana kwe-amino acid ngamaminerali, amavithamini nezinye izinto. Uma umzimba unokusweleka kwamavithamini B, i-zinc ne-magnesium, khona-ke into leyo yinto enzima ukuthinta ubuchopho bomuntu.
Amajusi
Uma udinga ukuphakamisa imizwa ejwayelekile, ujusi osanda kufakwa ulungile. Isibonelo, ngemuva kokudla ujusi utamatisi, impilo ithuthuka ngokushesha. Ungakhohlwa ukuthi kuma-berry namajusi wezithelo kukhona inani elanele lamavithamini, anomthelela ekwenzeni i-serotonin.
Amafutha ezilwane nemifino
Ama-acid ama-Omega 3 aqukethe ngqo enhlanganweni yobuchopho. Yile acid etholakala ezilwaneni nakumafutha zemifino. Ezinye zazo:
- uwoyela wefilakisi,
- uwoyela wesibindi
- uwoyela wesardadi.
Imifino nezithelo
Kubalulekile ukwazi ukuthi yikuphi ukudla okuqukethe i-tryptophan.
Inani elikhulu lezinto litholakala ku-algae eluhlaza, kufaka phakathi i-laminaria noma i-spirulina.
Kepha indlela elula ukunikela ngomzimba ngale-amino acid ngokuthenga isipinashi esisha noma i-turnips emakethe.
Ngaphezu kwalokho, ukudla okucebile kwe-tryptophan kufaka:
- ubhontshisi
- amaqabunga e-parsley
- iklabishi: i-broccoli, iBeijing, emhlophe, ikholifulawa kanye ne-kohlrabi.
Izithelo ezomile nezithelo
Izithelo zinokuqukethwe okuphansi kwendaba, kepha ngasikhathi sinye, zinomsebenzi obaluleke kakhulu - zinikeza umzimba amavithamini.
Ukuze ukhiqize i-serotonin egazini, kuyadingeka ukuthi udle: Kwabashukela, kubalulekile ukwazi ukuthi izithelo ezomisiwe zihlanganiswa kanjani nesifo sikashukela, futhi ulwazi olukuwebhusayithi yethu luzosiza kanjani kulolu daba.
- ubhanana
- ikhabe
- izinsuku
- amawolintshi.
Amantongomane
Amantongomane anjenge-pine nati namantongomane adumile ngokuqukethwe kwawo okuphezulu kwe-amino acid. I-tryptophan engaphansi itholakala kuma-pistachios, ama-almonds nakuma-cashews.
Imikhiqizo yobisi
Ushizi onzima ungumnikazi werekhodi we-serotonin weqiniso. Endaweni yesibili kokuqukethwe kwe-serotonin:
- ubisi
- ushizi wekotishi
- ukhilimu ushizi.
Okusanhlamvu nokusanhlamvu
Ukuze umzimba usebenze kahle, kubalulekile ukuthi udle okusanhlamvu. Ososayensi banemibono ehlukene ngokuqukethwe ngqo kwale amino acid. Kukholelwa ukuthi ku-buckwheat ne-oatmeal. Kumabele, ama-carbohydrate ayinkimbinkimbi alinganisa izinga le-glucose esegazini.
Ngaphezu kwalokho, ama-carbohydrate anjengalawa enza amazinga e-insulin afane. Ubandakanyeka ngokuqondile ekuthuthweni kwe-tryptophan, ngqo ebuchosheni.
Ukudla ITheptophophan
| Umkhiqizo | ITryptophan | I-% yesibonelelo sansuku zonke ekukhonzeni abangu-200 abane-200g. |
| i-caviar ebomvu | 960 mg | 192% |
| i-caviar emnyama | 910 mg | 182% |
| Ushizi waseDashi | 780 mg | 156% |
| amantongomane | 750 mg | 150% |
| ama-alimondi | 630 mg | 126% |
| amakhekhe | 600 mg | 120% |
| ukhilimu ushizi | 500 mg | 100% |
| amantongomane zikaphayini | 420 mg | 84% |
| inyama yomvundla, ikalikuni | 330 mg | 66% |
| halva | 360 mg | 72% |
| squid | 320 mg | 64% |
| ihhashi mackerel | 300 mg | 60% |
| imbewu yelanga | 300 mg | 60% |
| pistachios | 300 mg | 60% |
| inkukhu | 290 mg | 58% |
| uphizi, ubhontshisi | 260 mg | 52% |
| herring | 250 mg | 50% |
| i-veal | 250 mg | 50% |
| inyama yenkomo | 220 mg | 44% |
| isalimoni | 220 mg | 44% |
| ikhodi | 210 mg | 42% |
| iwundlu | 210 mg | 42% |
| ushizi we-cottage shizi | 210 mg | 40% |
| amaqanda enkukhu | 200 mg | 40% |
| pollock | 200 mg | 40% |
| ushokoledi | 200 mg | 40% |
| ingulube | I-190 mg | 38% |
| ushizi wekotishi onamafutha amancane | 180 mg | 36% |
| i-carp | 180 mg | 36% |
| i-halibut, i-pike perch | 180 mg | 36% |
| ushizi wekotishi onamafutha amancane | 180 mg | 36% |
| i-buckwheat | 180 mg | 36% |
| amabele | 180 mg | 36% |
| ulwandle bass | 170 mg | 34% |
| i-mackerel | 160 mg | 32% |
| i-oat groats | 160 mg | 32% |
| ama-apricots omisiwe | 150 mg | 30% |
| amakhowe | I-130 mg | 26% |
| izigaxa zebhali | 120 mg | 24% |
| ibhali le-pearl | 100 mg | 20% |
| isinkwa sikakolweni | 100 mg | 20% |
| amazambane athosiwe | 84 mg | 16.8% |
| izinsuku | 75 mg | 15% |
| irayisi ebilisiwe | I-72 mg | 14.4% |
| amazambane abilisiwe | I-72 mg | 14.4% |
| isinkwa rye | 70 mg | 14% |
| ama-prunes | 69 mg | 13.8% |
| imifino (dill, iparsley) | 60 mg | 12% |
| ubhungane | 54 mg | 10.8% |
| omisiwe | 54 mg | 10.8% |
| iklabishi | 54 mg | 10.8% |
| ubhanana | 45 mg | 9% |
| izaqathe | 42 mg | 8.4% |
| ukukhothama | 42 mg | 8.4% |
| ubisi, i-kefir | 40 mg | 8% |
| utamatisi | 33 mg | 6.6% |
| ama-apricots | 27 mg | 5.4% |
| amawolintshi | 27 mg | 5.4% |
| ihalananda | 27 mg | 5.4% |
| izithelo zomvini | 27 mg | 5.4% |
| ulamula | 27 mg | 5.4% |
| amapentshisi | 27 mg | 5.4% |
| cherry | 24 mg | 4.8% |
| sitrobheli | 24 mg | 4.8% |
| raspberries | 24 mg | 4.8% |
| ama-tangerines | 24 mg | 4.8% |
| uju | 24 mg | 4.8% |
| plums | 24 mg | 4.8% |
| ukhukhamba | 21 mg | 4.2% |
| zucchini | 21 mg | 4.2% |
| ikhabe | 21 mg | 4.2% |
| amagilebhisi | 18 mg | 3.6% |
| ikhabe | 18 mg | 3.6% |
| i-Persimmon | 15 mg | 3% |
| cranberries | 15 mg | 3% |
| ama-apula | 12 mg | 2.4% |
| ithini lamapheya | 12 mg | 2.4% |
| uphayinaphu | 12 mg | 2.4% |
I-Tryptophan ku-Dietetics
Manje kunoma iyiphi ikhemisi ungathenga umuthi oqukethe le nto. Kodwa-ke, odokotela bakhiqize i- "tryptophan yokudla."
Nsuku zonke, umzimba womuntu udinga ama-350 amagremu wokudla nge-tryptophan. Usosayensi uLuca Passamonti ungumxhasi walokhu kudla, uthi kunciphisa ulaka futhi kusiza nokuvikela ukuzibulala, yize kungaziwa ukuthi kungakanani.
Isidingo se-tryptophan yomuntu ngosuku, ngokwesilinganiso, singu-1 gram kuphela. Umzimba womuntu awukhiqizi ngokuzimela i-tryptophan. Kodwa-ke, isidingo saso sikhulu kakhulu, ngoba sibandakanyeka ekwakhiweni kweprotheni. Kuya ngeproteyini lapho ama-system wezinzwa zabantu nenhliziyo yakho azosebenza khona.
Kodwa-ke, uma inani elikhulu le-tryptophan lingena emzimbeni, khona-ke lingavela:
- Izinkinga zokukhula
- Izinkinga zesisindo: ukuzuza noma ukulahleka,
- Insomnia
- Ukucasuka
- Ukulimazeka kwememori
- Isifiso sokudla
- Ukusetshenziswa ngokweqile kokudla okuyingozi,
- Ubuhlungu bekhanda.
Uyacelwa uqaphele: okweqile kwento kuyingozi futhi, kwezinye izikhathi, kuyingozi kakhulu ebantwini. Ubuhlungu emalungeni emisipha kanye ne-edema ehlukahlukene yezitho zivame ukuvela. Odokotela batusa ukuthatha i-amino acid ngokudla, hhayi ngezidakamizwa.
Akudingekile ukusebenzisa kuphela lokho kudla okunesilinganiso esikhulu se-tryptophan. Kulinganiselwe ukudla nokuqapha ikhwalithi yokudla.
