Kwenikweni anthu onse amatha kusintha. Koma ndi anthu ochepa omwe amadziwa kuti kupewa izi, kuwongolera kuchuluka kwa tryptophan m'magazi ndikofunikira. Ndikofunikira kusintha zakudya zanu, kugona mokwanira komanso kukhala ndi malingaliro abwino.
Monga mukudziwa, tryptophan imakhudza phokoso la kugona kwa munthu ndipo imawonjezera kusintha kwake. Tryptophan ikalowa m'thupi, imathandizira kupanga serotonin, potero imapangitsa kupumula komanso kukhala ndi moyo wabwino.
Zothandiza
Monga lamulo, kuti akweze kusangalala kwawo, anthu samakonda kutengera mapuloteni athanzi. Nthawi zambiri, mumakonda zakumwa zoledzeretsa kapena ngakhale mankhwala osokoneza bongo.
Tsoka ilo, si anthu onse omwe amasankha masewera, masewera kapena kulumikizana ndi anthu apamtima kuti apititse kamvekedwe kabwino tsiku lililonse.
Njira imodzi yabwino yolimbikitsira malingaliro anu abwino ndi kudya zakudya zama protein. Izi zimangotanthauza kuti zinthuzo zimakhala ndi tryptophan.
Anthu omwe amakonda kudya angasangalale ndi izi: zinthu zimathandizira kukhazikitsa kulemera koyenera. Amino acid amachepetsa chikhumbo chodya zakudya zotsekemera ndi ufa, zomwe, pambuyo pake, zimathandizira kulemera.
Munthu amene amadya amapezeka kuti sakwiya ndipo wakwiya. Tryptophan amachepetsa mawonetsedwe awa. Kuti muchite izi, muyenera kudya zakudya zomwe zili ndi amino acid.
Pali maphunziro a sayansi omwe amati amino acid amachepetsa zizindikiritso ndi ma PMS mwa akazi.
Zogulitsa zomwe zimakhala ndi tryptophan
Monga mukudziwa, amino acid iyenera kupezeka ndi chakudya. Nthawi yomweyo, ndikofunikira osati kuchuluka kokha, komanso kuyanjana kwa amino acid ndi mchere, mavitamini ndi zinthu zina. Ngati thupi lili ndi vuto la vitamini B, zinc ndi magnesium, ndiye kuti chinthucho chimavuta kukhudza ubongo wa munthu.
Madzi
Ngati mukufunikira kukweza chisangalalo chaponseponse, juwisi wofinya kumene ndi wabwino. Mwachitsanzo, mutatha kudya madzi a phwetekere, thanzi limayenda bwino. Musaiwale kuti mu mabulosi ndi misuzi ya zipatso pali mavitamini okwanira, omwe amathandizira kupanga serotonin.
Mafuta amanyama ndi masamba
Omega 3 mafuta acids amathandizidwa mwachindunji ndi gulu la ubongo. Ndi ma acids omwe amapezeka mu nyama komanso mafuta a masamba. Ena a iwo:
- mafuta a mbewu ya fulakesi,
- mafuta a cod chiwindi
- mafuta a sardine.
Masamba ndi zipatso
Ndikofunikira kudziwa zakudya zomwe zili ndi tryptophan.
Kuchuluka kwazinthu zambiri kumapezeka mu algae yaiwisi, kuphatikizapo laminaria kapena spirulina.
Koma njira yosavuta ndiyo kupatsirana thupi ndi amino acid pogula sipinachi kapena magetsi pamsika.
Kuphatikiza apo, zakudya zokhala ndi tryptophan ndizophatikiza:
- nyemba
- masamba a parsley
- kabichi: broccoli, Beijing, zoyera, kolifulawa ndi kohlrabi.
Zipatso zouma ndi zipatso
Zipatso zimakhala ndi zochepa pazinthu, koma nthawi yomweyo, zimakhala ndi ntchito yofunika kwambiri - zimapatsa thupi mavitamini.
Kupanga serotonin m'magazi, ndikofunikira kudya: Kwa odwala matenda ashuga, ndikofunikira kudziwa momwe zipatso zouma zimaphatikizidwira ndi matenda ashuga, ndipo chidziwitso patsamba lathu chithandizira.
- nthochi
- vwende
- masiku
- malalanje.
Mtedza
Mtedza monga mtedza wa pine ndi mtedza umadziwika chifukwa cha zomwe zili ndi amino acid ambiri. Tryptophan yocheperako imapezeka mu pistachios, amondi ndi ma cashews.
Zinthu zamkaka
Tchizi cholimba ndi cholembera choona cha serotonin. Kukhazikika kwachiwiri pazomwe serotonin:
- mkaka
- tchizi tchizi
- tchizi tchizi.
Mphesa ndi chimanga
Kuti thupi lizigwira ntchito moyenera, ndikofunikira kudya phala. Asayansi ali ndi malingaliro osiyanasiyana pa zomwe zimapezeka mu amino acid. Amakhulupirira kuti mu buckwheat ndi oatmeal. M'mizere yamphesa, zovuta za m'magazi zimapangitsa kuchuluka kwa glucose m'magazi.
Komanso, chakudya choterechi chimapangitsa matenda a insulini kukhala osiyana. Amagwira mwachindunji pa kayendedwe ka tryptophan, molunjika ku ubongo.
Chakudya cha Tryptophan
| Zogulitsa | Khalid | % ya malipiro a tsiku ndi tsiku mumtundu umodzi wotalikira 200g. |
| red caviar | 960 mg | 192% |
| caviar wakuda | 910 mg | 182% |
| Tchizi chachi Dutch | 780 mg | 156% |
| mtedza | 750 mg | 150% |
| ma alimondi | 630 mg | 126% |
| mabokosi | 600 mg | 120% |
| tchizi tchizi | 500 mg | 100% |
| paini mtedza | 420 mg | 84% |
| nyama ya kalulu, nkhuku | 330 mg | 66% |
| halva | 360 mg | 72% |
| squid | 320 mg | 64% |
| kavalo mackerel | 300 mg | 60% |
| mpendadzuwa | 300 mg | 60% |
| pistachios | 300 mg | 60% |
| nkhuku | 290 mg | 58% |
| nandolo, nyemba | 260 mg | 52% |
| hering'i | 250 mg | 50% |
| ng'ombe | 250 mg | 50% |
| ng'ombe | 220 mg | 44% |
| nsomba | 220 mg | 44% |
| cod | 210 mg | 42% |
| mwanawankhosa | 210 mg | 42% |
| mafuta kanyumba tchizi | 210 mg | 40% |
| mazira a nkhuku | 200 mg | 40% |
| polisha | 200 mg | 40% |
| chokoleti | 200 mg | 40% |
| nkhumba | 190 mg | 38% |
| tchizi chamafuta ochepa | 180 mg | 36% |
| carp | 180 mg | 36% |
| halibut, pike nsomba | 180 mg | 36% |
| tchizi chamafuta ochepa | 180 mg | 36% |
| bulwheat | 180 mg | 36% |
| mapira | 180 mg | 36% |
| nyanja yamadzi | 170 mg | 34% |
| mackerel | 160 mg | 32% |
| oat groats | 160 mg | 32% |
| ma apricots owuma | 150 mg | 30% |
| bowa | 130 mg | 26% |
| balere wogulira | 120 mg | 24% |
| ngale barele | 100 mg | 20% |
| buledi wa tirigu | 100 mg | 20% |
| mbatata yokazinga | 84 mg | 16.8% |
| masiku | 75 mg | 15% |
| mpunga wowiritsa | 72 mg | 14.4% |
| mbatata yophika | 72 mg | 14.4% |
| mkate wa rye | 70 mg | 14% |
| prunes | 69 mg | 13.8% |
| amadyera (katsabola, parsley) | 60 mg | 12% |
| kachikumbu | 54 mg | 10.8% |
| zoumba | 54 mg | 10.8% |
| kabichi | 54 mg | 10.8% |
| nthochi | 45 mg | 9% |
| kaloti | 42 mg | 8.4% |
| uta | 42 mg | 8.4% |
| mkaka, kefir | 40 mg | 8% |
| tomato | 33 mg | 6.6% |
| ma apricots | 27 mg | 5.4% |
| malalanje | 27 mg | 5.4% |
| makangaza | 27 mg | 5.4% |
| chipatso cha mphesa | 27 mg | 5.4% |
| mandimu | 27 mg | 5.4% |
| mapichesi | 27 mg | 5.4% |
| chitumbuwa | 24 mg | 4.8% |
| sitiroberi | 24 mg | 4.8% |
| rasipiberi | 24 mg | 4.8% |
| ma tangerine | 24 mg | 4.8% |
| wokondedwa | 24 mg | 4.8% |
| plums | 24 mg | 4.8% |
| nkhaka | 21 mg | 4.2% |
| zukini | 21 mg | 4.2% |
| chivwende | 21 mg | 4.2% |
| mphesa | 18 mg | 3.6% |
| vwende | 18 mg | 3.6% |
| Persimmon | 15 mg | 3% |
| cranberries | 15 mg | 3% |
| maapulo | 12 mg | 2.4% |
| mapeyala | 12 mg | 2.4% |
| zinanazi | 12 mg | 2.4% |
Tryptophan mu Dietetics
Tsopano mu pharmacy iliyonse mutha kugula mankhwala okhala ndi izi. Komabe, madokotala apanga "tryptophan zakudya."
Tsiku lililonse, thupi la munthu limafunikira magalamu 350 a chakudya ndi tryptophan. Wasayansi a Luca Passamonti ndi omwe amathandizira zakudyazi, akuti zimachepetsa mkwiyo ndipo zimathandizanso kupewa kudzipha, ngakhale sizikudziwika kuti ndi zochuluka motani.
Kufunika kwa tryptophan kwa munthu patsiku, pafupifupi, ndi gramu imodzi yokha. Thupi laumunthu silimapanga payokha tokha. Komabe, kufunikira kwake ndikofunika kwambiri, chifukwa kumathandizira pakupanga mapuloteni. Zimatengera mapuloteni pazomwe machitidwe amanjenje aumunthu ndi mtima azigwira.
Komabe, kuchuluka kwa tryptophan kukalowa m'thupi, ndiye kuti kumatha kuwonekera:
- Mavuto okukula
- Zambiri zolemetsa: kupeza kapena kuwonongeka,
- Kusowa tulo
- Kusakwiya
- Kuwonongeka kwamtima
- Chilala
- Zakudya zopatsa thanzi kwambiri,
- Mutu.
Chonde dziwani: kuchuluka kwa zinthuzo ndizovulaza ndipo, nthawi zina, ndizowopsa kwa anthu. Ululu mu minofu yolumikizana ndi mitundu yosiyanasiyana ya edema yamapeto imakhala pafupipafupi. Madokotala amalimbikitsa kumwa amino acid ndi chakudya, osati ndi mankhwala.
Sikoyenera kugwiritsa ntchito zakudya zokha zomwe zimakhala ndi tryptophan yambiri. Pali chakudya choyenera komanso kuyang'anira chakudya.
