Tryptophan - momwe mungapangire kuchepa kwa amino acid

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 ndi kudya zakudya zokhala ndi mapuloteni. Izi zimangotanthauza kuti pali tryptophan pazomwe amapanga.

Anthu omwe amakonda kudya angasangalale ndi izi: zinthu zimathandizira kukhazikitsa kulemera koyenera. Amino acid amachepetsa chikhumbo chodya zakudya zotsekemera ndi ufa, zomwe, pambuyo pake, zimapangitsa 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 mawonekedwe a 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.

Ngati mukufunikira kukweza chisangalalo chaponseponse, madzi odziwitsidwa kumene ndi abwino. Mwachitsanzo, mutatha kudya madzi a phwetekere, thanzi limayenda bwino. Musaiwale kuti mu mabulosi ndi misuzi ya zipatso pali mavitamini okwanira, omwe amathandizira kupanga serotonin.

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.

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.

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, zovuta zamankhwala zimagwiritsa ntchito shuga m'magazi.

Komanso, chakudya choterechi chimapangitsa matenda a insulini kukhala osiyana. Amagwira nawo mwachindunji kunyamula tryptophan, molunjika kuubongo.

Chakudya cha Tryptophan

Tryptophan mu Dietetics

Tsopano mu pharmacy iliyonse mutha kugula mankhwala okhala ndi izi. Komabe, madokotala apanga "tryptophan zakudya."

Tsiku lililonse, thupi laumunthu limafunikira magalamu 350 a chakudya ndi tryptophan. Wasayansi a Luca Passamonti ndi othandizira chakudyachi, akuti amachepetsa kupsa mtima komanso amathandizira kupewa kudzipha, ngakhale sakudziwika kuti ndi angati.

Kufunika kwa tryptophan kwa munthu patsiku, pafupifupi, ndi gramu imodzi yokha. Thupi laumunthu silimapanga mwaokha tokha tryptophan. 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:

1. Mavuto okukula
2. Zambiri zolemetsa: kupeza kapena kuwonongeka,
3. Kusowa tulo
4. Kusakwiya
5. Kuwonongeka kwamtima
6. Chilala
7. Kumwa kwambiri chakudya chamavuto,
8. 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.

Osunga rekodi aptptophan - gome

Amino acid amapezeka muzinthu zonse zachilengedwe komanso zachilengedwe. Koma musanazolowere zomwe zimachokera pazinthuzo, tikufunsani kuti mudziwe zomwe zofunikira tsiku ndi tsiku zili. Izi ndizofunikira kwambiri, chifukwa kuperewera kapena kuwonjezerapo pawiri m'thupi kumatha kubweretsa zotsatira zosasangalatsa.

Mlingo wa tsiku ndi tsiku wa amino acid ungasiyane pang'ono kutengera zaka, kuchuluka kwa zochitika, thanzi komanso kupezeka kwa matenda osachiritsika. Palibe mgwirizano pazomwe zimagwiritsidwa ntchito, akatswiri ena amati gramu imodzi yokha ya piritsi imayenera kulowa m'thupi la munthu, pomwe ena amati ndi mtundu wa mankhwalawa wotsatira: 4 mg wa tryptophan pa 1 kg ya kulemera kwa thupi. Ndipo zinafika kuti pafupifupi 280 mg wa amino acid ayenera kulowa m'thupi la munthu wamkulu wolemera 70 kg.

Akatswiri sagwirizana chimodzi poganiza kuti kukonzanso matumba a chinthu kuyenera kuchokera ku zinthu zachilengedwe zokha - chakudya.

Lembani zolembera pazomwe zimapangidwira - nyama ndi nyama, nsomba, nsomba zam'nyanja. Zambiri mu zinthu monga chimanga ndi tirigu: balere, barele, oat, mapira, buckwheat.

Pofuna kubwezeretsanso nkhokwe za tryptophan, akatswiri amalimbikitsa kuphatikiza chakudya ndi ndiwo zamasamba ndi zipatso: turnip, kabichi (kabichi yoyera, broccoli, kolifulawa, Beijing, kohlrabi), nyemba zofiira ndi zoyera, parsley, mavwende, malalanje ndi nthochi. Mankhwala amakhalanso ndi zipatso zouma - ma apricots zouma ndi masiku.

Mtsogoleri wina pazomwe zimakhala zofunikira za amino acid ndi mkaka ndi mkaka. Pofuna kukhutitsa thupi ndi tryptophan, tikulimbikitsidwa kugwiritsa ntchito mkaka, kefir, tchizi chanyumba, tchizi chokonzedwa. Kuphatikizika kwakukulu kwambiri pakati pa zinthu zamkaka kumapezeka ku tchizi cha Dutch.

Kalulu, nkhuku, nyama yamwana wamphongo, chiwindi cha ng'ombe, ng'ombe, nyama ya nkhuku ndi zinthu zambiri zofunikira. Mwa zopangidwa ndi nsomba ndi nsomba zam'madzi, zambiri za amino acid zimakhala zodzikongoletsa zakuda ndi zofiira. Pofuna kubwezeretsanso zosungidwa za phukusi, tikulimbikitsidwa kugwiritsa ntchito squid, ma mackerel, herantic Atlantic, nsomba, pollock, cod, mackerel, nsomba, halibut, ndi carp. Laminaria ndi spirulina ndiwambiri pankhani.

Udindo ndi Ntchito

Kusinthika kwabwino, mawonekedwe okongola, mawonekedwe abwino, thanzi labwino - zonsezi ndizoyenera kwa amino acid. Kudya zochuluka zokwanira ndiye njira yabwino yochepetsera kugona, muchotse nkhawa ndi nkhawa.

Ngakhale thupi silitha kupanga chinthu, ndilofunikira kwambiri kwa anthu. Mwachitsanzo, kupanga niacin kapena vitamini B3 popanda panganoli kumatha kwathunthu. Zingakhale zovuta kuti thupi lipange serotonin, mahomoni achisangalalo, ofunikira kwambiri ku ubongo ndi magwiridwe antchito a ubongo.

Izi zimakhudzidwa ndi njira zambiri zothandizira thupi ndipo zimathandizira:

• activating kukula mahomoni,
• onenepa kwambiri
• kusintha kwa kayendedwe ka mtima
• Kuteteza thupi ku zotsatira zoyipa za chikonga,
• Kuchepetsa njala ndi matenda
• muchepetsani kukopeka ndi mankhwala osokoneza bongo,
• imathandizira kugona tulo ndikuonetsetsa kuti akugona bwino komanso wathanzi,
• kutsitsa msana waukali ndi ukali,
• kumasuka kwathunthu ndi kuthetsa nkhawa,
• mutu ndi migraine,
• kuchuluka kwa ntchito ndi kusamala,
• kuthana ndi zilakolako za mowa,
• muchepetse kuwonetsera kwa chikonga ndi kuledzera.
• machiritso a bulimia.

Zakudya zokhwima, zizolowezi zoipa, kugwiritsa ntchito mankhwala osokoneza bongo, matenda ashuga ndi hypoglycemia ndi zinthu zomwe zimapangitsa kuchepa kwa tryptophan. Izi ndizowopsa kwa thupi. Amadziwika ndi:

• chisokonezo tulo, kugona tulo,
• kudya kwambiri ndikulakalaka zakudya zamafuta,
• Kukula modabwitsa mwa ana,
• kuwonda kapena kuchepa thupi osakudziwitsa,
• kulephera kulolera
• kunyengerera
• kusakhazikika
• nkhawa
• mavuto okhumudwitsa.

Nthawi zambiri matendawa amakhala ndi matenda am'mimba, mavuto ammimba komanso matenda amisala. Kunyalanyaza zisonyezo zosasangalatsa kumakhala kofalikira ndikukula kwa vutoli - kukula kwa matenda a mtima, komanso chizolowezi chomwa mowa.

Kuti mupange kuperewera kwa chinthu, ndikofunikira kupangira zakudya zamtunduwu ndi mankhwala okhala ndi tryptophan. Nthawi zina, madokotala amatipatsa mankhwala omwe ali ndi zofunika kapena zowonjezera zina.

Chidwi chachikulu chiyenera kulipira mankhwalawa ndikulemeretsa chakudya cha anthu omwe ali ndi vuto la chapakati lamanjenje, kuvutika maganizo pafupipafupi, kunenepa kwambiri, premenstrual syndrome, matenda a maganizo a senile, kupweteka kwam'mutu, matenda a anorexia.

Kuchulukirapo kwa chinthu kumathandizanso kuti mukhale ndi thanzi. Mankhwala osokoneza bongo a tryptophan amadziwika kuti nthawi zina amakhala ocheperako. A kwambiri ndende ya chakudya mu zakudya sayambitsa owonjezera. Mankhwala osokoneza bongo amayamba chifukwa chogwiritsa ntchito mankhwala osokoneza bongo a tryptophan kapena zowonjezera pazakudya, kapena kukhala olondola kwambiri, kugwiritsa ntchito ndalama molakwika kapena kugwiritsa ntchito molakwika.

Mankhwala osokoneza bongo a nthawi yayitali (kumwa kwa nthawi yayitali, kuposa magalamu 4.5) amadzaza ndi mawonekedwe a kutentha pamtima, kupweteka m'mimba, kupindika, kusanza, kusanza, kusowa chilakolako cha chakudya. Komanso, matendawa amatha kuphatikizidwa ndi mutu, kugona, chizungulire komanso kukomoka, kufooka kwa minofu, kutupa kwa malekezero ake kumtunda ndi m'munsi ndi xerostomia.

Kugwiritsa ntchito tryptophan mu mlingo wopitilira 5 magalamu osakanikirana ndikugwiritsa ntchito antidepressants amadziwika ndi kukula kwa serotonin syndrome, yodziwika ndi kuwonjezeka kwa kutentha kwa thupi, kupweteka, delirium, ndipo nthawi zina. Kuchulukitsa kwa chinthucho kumatha kuyambitsa zotupa mu chikhodzodzo.

Pofuna kupewa kuwonekera kwa zizindikiro zotere, ndikofunikira kuwongolera kudya kwa tryptophan mthupi. Ndikofunika kupeza chofunikiracho kudzera mu chakudya. Ngati zikuwoneka kuti zikuwonetsa kuchuluka kwa bongo, ndikofunikira kufunafuna thandizo.

Lingaliro la asayansi

Asayansi pakufufuza kwazinthu ndi zotsatira zake m'thupi adatha kudziwa zotsatirazi.

1. Amino acid amasintha machitidwe. Anthu omwe amadzidziwitsa kuti ndi grumpy amapatsidwa mankhwala pa 100 mg katatu patsiku. Pambuyo kanthawi, zotsatira zabwino zidalembedwa: machitidwe a omwe aphunzira nawo adakhala osangalatsa kwa ena, kulakalaka kukangana kumachepa kwambiri, maphunziro oyesera adayamba kutsatira. Koma kumwa kamodzi mwa 500 mg wa chinthucho ndi njira yabwino kwambiri yochotsera achinyamata mkwiyo wanthawi zonse.
2. Tryptophan ndi piritsi yogona yotetezeka. 1 gramu ya piritsi imathandizira kuthetsa tulo, kuchepetsa nthawi yogona komanso kuchepetsa kugona. Zatsimikizidwanso kuti amino acid imagwira bwino polimbana ndi ziphuphu zakumaso zomwe zimaletsa.
3. Njira yothetsera mkwiyo. Kusakhala ndi chidwi, kusakwiya, kusinthasintha kwadzidzidzi, nkhanza ndizomwe zimayambitsa kuchepa kwa serotonin, motero, tryptophan. Chosangalatsa ndichakuti kulephera kulumikizana kumakhudza nkhope - kumayambitsa mawonekedwe oyipa kwambiri.

Tsopano popeza mumadziwa za udindo, katundu ndi gwero la amino acid, mutha kupewa kuperewera kwake komanso mopitilira muyeso, chifukwa chake - kukhalabe ndi thanzi komanso kusangalala pamlingo woyenera. Anthu omwe amamwa phula lokwanira saopa nkhawa komanso kukumbukira mavuto. Yang'anirani chinthucho ndipo nthawi zonse mudzakhala athanzi komanso osangalala.

Kodi tryptophan ndi chiyani ndipo chifukwa chiyani chikufunika?

Chamoyo sichingakhalepo popanda mapuloteni. Ma amino acid ndi gawo lamapuloteni, awa ndi magawo ake, "njerwa". Tryptophan ndi imodzi mwazinthu zofunika. Izi zikutanthauza kuti thupi silingadzipange lokha ndipo liyenera kulandira izi ndi chakudya.

Ntchito zofunikira za tryptophan zimawonekera chifukwa chofunikira kuti kaphatikizidwe ka serotonin - mahomoni achisangalalo omwe ali ndi udindo osati chokomera, komanso thanzi lamanjenje. Homoni ina yomwe imafunikira amino acid - melatonin, imapatsanso thupi kusintha masana ndi usiku.

Tryptophan imathandizanso pakupanga vitamini B3 ndi hemoglobin, imathandizira kuchepa kwa magazi, ndikuwongolera dongosolo la endocrine. Katunduyu amagwira ntchito ya metabolism - kutembenuka kwa lipids ndi mapuloteni, komanso pakubwezeretsa pambuyo pochita zolimbitsa thupi ndi kuphunzitsidwa. Chifukwa chake, tryptophan imaphatikizidwa nthawi zonse pazakudya zamasewera.

Tryptophan - chinsinsi cha kusangalala

Popeza pawiri iyi imayang'anira kupanga serotonin, imayikidwa ngati yothandizira. Tryptophan ali ndi mndandanda wonse wazofunikira:

• Amachotsa mantha, nkhawa,
• kukweza, kumabweretsa chisangalalo, chisangalalo,
• bwino kugona tulo, relienia kugona,
• amachepetsa kuwirira
• amachepetsa chilakolako ndi kulakalaka maswiti, komwe ndikofunikira pakuchepetsa thupi.

Kwa azimayi, ichi ndi chiwiya chofunikira, chifukwa chimachotsa mawonekedwe a PMS komanso kusakwiya, komanso zimawongolera zomwe zimachitika pakusiya kwa msambo. Amino acid ndi yofunika kuti pakhale chisangalalo, chomwe ndichofunikira kwambiri pakudya.

Masamba, zipatso ndi zipatso zouma

Pa ntchito yakukweza zouma, ma apricots zouma ndi madeti ndizothandiza. Masamba ayenera kuphatikizapo mbatata, amadyera, beets menyu. Pambuyo pawo kunadza kabichi ndi kaloti. Mwa zipatso zomwe zimathandiza pamanjenje, phula limapezeka kwambiri nthochi. Zipatso za citrus, ma avocados ndi makangaza zimakhala ndi tryptophan yemweyo, maapulo siabwino mu amino acid.

Gome: tryptophan zili mu zipatso, masamba, zipatso zouma

Zofunikira tsiku ndi tsiku

Zinthu zilizonse zofunika kwa thupi zimatha kukhala zopindulitsa komanso zovulaza, zonse zimatengera kuchuluka kwake. Malinga ndi theka la akatswiri azakudya zopatsa thanzi kwa munthu wamkulu, kufunika kwa tsiku ndi tsiku kwa tryptophan ndi 1. Gulu lachiwiri la madokotala limawona kuti 250 mg ya chinthu patsiku ndi chofunikira.

Kuperewera kwa Amino acid mthupi kumayambitsa:

• kusowa kwa vitamini B3,
• kusowa kwa serotonin ndi mavuto onse okhudzana ndi mitsempha kuchokera pa kugona mpaka kukhumudwa,
• ulesi, kusachita bwino, kutopa kwambiri,
• dermatitis.

Mochulukirapo, kusowa kwa tryptophan mu zakudya kumayambitsa matenda a m'mitsempha, komanso limodzi ndi kuchepa kwambiri kwa magnesium - matenda a mtima. Kufunika kwa pawiri kumawonjezera mukamasewera masewera, chifukwa muyenera kupeza minofu yambiri, yokhala ndi mapuloteni.

Zinthu zowonjezera zitha kupangitsa kuti:

• kugona
• chizungulire, migraine,
• ludzu losalekeza
• kulephera pamimba.

Chifukwa chake mankhwala osokoneza bongo ngakhale ogwiritsira ntchito ngati amenewa ndi oopsa kwambiri. Zakudya zokhala ndi tryptophan sizimayambitsa kuchuluka kwa amino acid, ngoziyo imatha kukhala kuchokera ku mankhwala osalamulirika.

Tryptophan contraindication ndi zotsatira zoyipa

Mankhwala okhala ndi amino acid amadziwikiridwa panthawi yomwe ali ndi pakati komanso mkaka wa m`mawere. Mosamala komanso pokhapokha atakumana ndi dokotala, amatengedwa kuti amupatse matenda amkati, matenda a shuga, oncology a chikhodzodzo.

Zotsatira zoyipa ndi mankhwala osokoneza bongo zimawonekera m'matumbo am'mimba (m'mimba, nseru, kusanza). Masana, zinthu zimatha kuyambitsa kugona kwambiri. Chifukwa chake, mutatha mapiritsi ndi amino acid, simungathe kuyendetsa. Zizindikirozi zimatha kuchitika mukamamwa mankhwala, osati chakudya.

Kuti muthane ndi nkhawa komanso nkhawa, muyenera kudya zakudya zoyenera za tryptophan. Izi zimagwira ntchito modabwitsa ndi zamanjenje. Mndandanda wamafuta omwe ali ndi ma amino acid sakhalafupikitsa - aliyense adzatha kupanga mndandanda wa zomwe amakonda.

Kodi tryptophan ndi chiyani

Awa ndi alpha amino acid omwe ali ndi zinthu zambiri zamtengo wapatali. Amapezeka m'mapuloteni azamoyo zonse. Ndizofunikira, motero muyenera kugwiritsa ntchito nthawi yanu kuti mudziwe zakudya zomwe zili ndi tryptophan. Popanda icho, ndizosatheka kukwaniritsa kagayidwe kokwanira. Ndiye kuti, ngati kuperewera kwakanema kwa amino acid m'thupi, kulephera kumachitika, ndipo posakhalitsa mungamve. Kuphatikiza apo, izi zimakhudza ziwalo zonse ndi machitidwe, kukongola kumayamba kuzimiririka, ndipo mutha kuyiwaliratu zakusangalatsa.

Serotonin ndi Tryptophan

Pazambiri za chisangalalo zomwe zimakhala mu chokoleti ndi ayisikilimu, ambiri amvapo. Ichi ndi serotonin, chomwe nthawi zambiri chimafotokozedwa kukhumudwa. Psychotherapists amalembera mtundu wa mankhwala "Prozac" ndi mawonekedwe ake. Komabe, serotonin yomwe idadyedwa sichithandiza kwambiri, imawonongeka isanalowe mu ubongo. Ndiye chifukwa chake masiku ano tikulankhula za zakudya zomwe zili ndi tryptophan.

Chowonadi ndi chakuti osati "chobweretsa chisangalalo" chokha ndizothandiza kwambiri thupi, koma mankhwala omaliza - tryptophan amino acid. Mu ubongo, amasintha kukhala serotonin. Monga mavitamini, samapangidwira thupi, ndipo muyenera kupeza kokha ndi chakudya.

Zobisika

Polankhula zokhudzana ndi phindu la amino acid iyi, munthu amangodabwitsidwa kuti sanagulitsidwe muma pharmacies ngati panacea yamatenda onse. Koma chifukwa cha tryptophan titha kugona mokwanira, kupumula ndikuchepetsa zovuta zamanjenje, kutukula mtima wathu ndikuchotsa nkhawa. Koma si zokhazo. Kudziwa zakudya ziti zomwe zimakhala ndi tryptophan, ndikudya nthawi zonse, mutha kugwira ntchito popanda kutopa ndikuyika chidwi chanu, kuiwala za migraines komanso ngakhale kusiya kudalira mowa.

Tryptophan ithandiza anthu omwe ataya mtima kapena, mwakufuna kwawo, akufuna kuchepetsa njala. Ngati amino acid ili yokwanira mthupi, ndiye kuti mutha kukana maswiti ndi muffin popanda kupsinjika.

Nyama ndi nsomba

Tsopano tiyeni tiwone momwe tingapezere tryptophan, yomwe zakudya zimakhala ndi ma amino acid ambiri. Ndipo gulu loyamba ndi zakudya zama protein. Awa ndi kalulu (330 mg pa 100 g), nkhuku (330 mg), nkhuku (290 mg) ndi veal (250 mg). Zogulitsa ndizosavuta komanso zachilengedwe, motero muzikhala ndi izi pafupipafupi. Tsiku, munthu amafunika pafupifupi 200-300 g wa mafuta ochepa kapena nyama yophika.

Chisamaliro chapadera chikuyenera kulipidwa ku caviar ofiira ndi wakuda (960 mg), squid ndi ma mackerel a 300 (300 mg). Izi ndi zinthu zomwe zimakhala ndi mtundu wa tryptophan, zomwe ndizofunikira kukhala ndi tebulo lanu nthawi yayikulu kwambiri yovutika m'maganizo komanso mwakuthupi. Mutha kusintha nsomba zam'nyanja zamafuta ochulukirapo, zimathandizanso kwambiri.

Zinthu zamkaka

Ndipo pano sitilankhulanso za mkaka, koma za zotuluka zake, mkaka wowawasa. Poganizira zakudya zomwe zili ndi amino acid tryptophan, malo oyamba ayenera kupatsidwa tchizi cholimba chachilengedwe. 100 g ili ndi 790 mg pazinthu zopindulitsa izi. M'matumba okonzedwa, ndizochepa, pafupifupi 500 mg. Mkaka, kefir ndi kanyumba tchizi zimakhala ndi pafupifupi 210 mg imodzi iliyonse. Chakudya cham'mawa chopatsa thanzi komanso chopatsa thanzi ndi tchizi chimatha kupereka theka nthawi zonse, ndipo madzulo, onjezani kefir ku menyu.

Mtedza, Zakudya Zam'miyendo ndi Ziphuphu

Pali zinthu zina zambiri zomwe zingakupatseni tryptophan. Zomwe zilimo zomwe zilimo mokwanira thupi lathu, tidzapitilizabe kuganizira lero. Samalani ndi mtedza. Maamondi ndi ma cashews ndi magwero ake ofunikira, 100 g yomwe ili ndi 700 mg ya amino acid. Mapeyala si mtedza, koma ali ndi 750 mg pa 100 g. Ndipo mtedza wa paini ulibe phindu pamenepa, koma ndi gwero la ma microelements angapo omwe sangangokhala chitetezo chokwanira, komanso amachiza matenda ena. Tryptophan mwa iwo ndi pafupifupi 400 mg.

Ma legamu ndi gwero labwino kwambiri la puloteni. Magalamu 100 okha ambewu zokhazikika kapena nandolo amakupatsani 260 mg wa tryptophan. Komabe, soya pankhaniyi ndi atsogoleri osapambana (600 mg). Chifukwa chake, zinthu izi (tofu, mkaka wa soya) ndizofunikanso kwambiri. Buckwheat ndiye womaliza m'gululi. Muli pafupifupi 180 mg pa 100. Koma masamba ndi zipatso zomwe zili ndi amino acid sizabwino. Koma ali ndi cholinga chosiyana - awa ndi malo osasinthika amino acid ndi mavitamini ena.

Chofunika kwambiri ndikusamala

Ndi chifukwa ichi muyenera kudziwa zakudya zomwe zili ndi tryptophan. Tebulo likuthandizani kuti muwunike nthawi iliyonse komanso kuti mumvetsetse ngati zakudya zomwe mumadya ndizoyenera. Kuti amino acid ikhale bwino, iyenera kulowa m'thupi ndi chakudya. Koma tryptophan yachilengedwe imawonedwa ngati yofooka, chifukwa chake imafunikira oyenda nawo mwanjira ya mavitamini a B, chakudya cham'madzi othamanga ndi mchere (magnesium ndi iron).

Kuchokera pamenepa titha kuona kuti: Zakudyazo ziyenera kukhala zabwino, ndipo malonda azikhala ophatikizika molondola. Chifukwa chake, ngati mukufuna kutsimikizira kuti amino acid ndi yokwanira mu chakudya, tikulimbikitsidwa kudya masangweji a tchizi kapena pasitala ya navy pakudya kadzutsa. Othandizira zakudya zopatukana sagwirizana ndi izi, koma ali ndi zolinga zina. Kuphatikiza kwabwino kwa ma amino acid, mavitamini a iron ndi B. Chifukwa chake, ngati mumakonda chiwindi, chiphike nthawi zambiri.

Maphikidwe okhala ndi mafuta a Tryptophan

Keke la chiwindi ndi malo osungiramo amino acid omwe. Kuti muchite izi, tengani 800 g ya chiwindi, mazira 2, kaloti atatu ndi anyezi awiri, kapu ya ufa ndi 200 g mkaka. Pukuta chiwindi mu blender, onjezani zosakaniza zina zonse (kupatula masamba) ndikuphika mumafuta azipangidwe amtundu wa zikondamoyo. Ndipo mwachangu anyezi ndi kaloti mosiyana. Sungani keke, kuyika zikondamoyo ndi masamba ndi mayonesi.

Pea zrazy imatha kukhala chakudya chofulumira kwambiri, chopatsa thanzi komanso chokoma. Kuti muchite izi, wiritsani kapu ya nandolo, mudutse kudzera pa blender, onjezani adyo ndi supuni ziwiri za semolina. Monga kudzaza, anyezi okhala ndi bowa ndi abwino. Mkate patties ndi mwachangu mu mafuta. Ndipo buckwheat ndioyenera kukongoletsa. Monga mukuwonera, kusiyanitsa zakudya zomwe mumadya ndi amino acid ndizosavuta komanso zotsika mtengo.

Zothandiza katundu

Tryptophan ndi amodzi acids amunthu. Ndi kuperewera kwake, njira za metabolic zimasokonezeka. Poona izi, kutopa konse kumatha.

Kuphonya kwa malingaliro amakhudzidwa ndi izi:

• Kuwongolera kugona tulo mwakufulumizitsa njira yogona tulo.
• Kupumula.
• Kuchepetsa mutu.
• Kuchepetsa chilakolako cha mowa.
• Kuchepetsa kukwiya.
• Kupititsa patsogolo chidwi.
• Pewani chiopsezo cha kukhumudwa.

Zofunikira pakugwira ntchito moyenera ndi zina zake. Amino acid amachepetsa njala ya munthu ndikuchepetsa nkhawa. M'milingo yovomerezeka, zimapangitsa kuti zitheke mwachangu, komanso zimachepetsa kufunikira kwa chakudya chamafuta.

Akatswiri ambiri akunena kuti itha kugwiritsidwa ntchito ngati piritsi yogona. Kugwiritsira ntchito tryptophan pakugona kumawongolera kwambiri momwe kumakhalira ndikupulumutsa munthu ku madigiri oyamba a kusowa tulo.

Tryptophan imafunika pakuyenda kwa metabolic. Imakhala ndi mphamvu yolimbikitsira mahomoni akukula a anthu. Zimakhudza ntchito yamitsempha yamagazi ndi mtima. Zimatetezanso munthu ku mavuto obwera chifukwa cha mowa ndi chikonga.

Kukhalapo kwake muzakudya za tsiku ndi tsiku ndikofunikira, koma osaloleza kupitilira zomwezo. Izi zimatha kubweretsera zotsatirapo zingapo zoyipa.

Ngati, m'malo mwake, kusowa kwa tryptophan kumadziwika, mavuto otsatirawa angachitike:

• Kusokonezeka tulo.
• Maonekedwe a kunenepa kwambiri pakati pazakudya zopatsa mphamvu.
• Nthawi zambiri zimasinthasintha.
• Kuchita chidwi.

Muubwana, kutchulidwa kwakukula kumawonedwa. Kodi tryptophan ndi chiyani? Ichi ndi amino acid chofunikira kwa anthu, pakakhala kuti kuwonetsa zinthu zingapo zoipa kumachitika.

Mtedza ndi Nyemba

Gwero lina lofunika kwambiri la amino acid ndi mtedza ndi nyemba. Tryptophan imapezeka mumphaka ndi mtedza wa paini. Mu pistachios ndi amondi, ndizokwanira. Nyemba zoyera ndi zofiira ndi gwero labwino la amino acid. Ma nyemba ena onse, nandolo, amakhalanso nazo, koma zazing'ono.

Tryptophan, serotonin ndi zakudya: ndizofala liti?

Ngati mulingo wa serotonin mu ubongo utatsitsidwa, ndiye kuti zakudya sizikhala ndi zakudya zomwe zimakhala ndi tryptophan.

Serotonin ndizopanikizira mwachilengedwe. Zimakupangitsani kumva bwino komanso kukhuta, ngakhale m'mimba simadzaza. Zotsatira zake: idyani zochepa ndikuchepera. Mungakwaniritse bwanji izi?

• Serotonin yokha siyimapezeka mu chakudya, koma imachokera ku amino acid. Chifukwa chake, ndikofunikira kudziwa momwe zakudya za tryptophan zimapezeka kwambiri. Izi ndi zakudya zomanga thupi kwambiri, komanso zakudya zomwe zimakhala ndi chitsulo, mavitamini B6 ndi B2.
• Ngakhale zakudya zopezeka mu tryptophan zokha sizimachulukitsa kuchuluka kwa ma serotonin, ma carbohydrate ovuta amathandiza.
• Insulin m'thupi imakwera kuchokera pakumwa mafuta ambiri. Iyenso, amachepetsa kukhathamiritsa kwa tryptophan. Mafuta + tryptophan = bomba la serotonin.
• Ngati mukufuna kuwonjezera kwambiri serotonin, sakanizani chakudya cha tryptophan ndi mpunga wa bulauni, mitundu yosiyanasiyana ya oatmeal, buledi wa tirigu wathunthu.

Serotonin imakupangitsani kumva kuti ndinu odzaza

Zizindikiro zakuchepa ndi kuchuluka kwa tryptophan

Zizindikiro zotsatirazi zitha kuonetsa kuchepa kwa tryptophan:

• Kuda nkhawa
• Mantha
• Kusowa tulo
• Kukhumudwa
• Kulemera / kunenepa kwambiri
• Malingaliro Owonongeka
• Matumbo osakwiya
• Premenstrual tension syndrome

Zowonjezera zimasonyezedwa ndi zinthu monga:

• Kusabwezera
• Kusakwiya
• Kuthamanga kwa magazi
• Zosangalatsa pamtima
• Kuchulukitsa thukuta
• Minofu kukokana
• Kutsegula m'mimba, kusanza
• Pakamwa pakamwa
• Nkhani Zakugonana

Ngati mukuwona zizindikiro ziwiri kapena zingapo, onani dokotala.

Kupsinjika ndi kusowa tulo kukusonyeza kusowa kwa tryptophan mthupi

Mirin Anayang'ana Salmon

Pa mautumiki 4:

• Mamililita 60 a mirin (vinyo wokoma wa ku Japan)
• 50 g shuga wofewa wa nzimbe
• 60 mamililita a soya msuzi
• 500 g nsomba
• Supuni ziwiri mpunga vinyo wosasa
• Anyezi 1-2 (sankhani pakati ndikudula pang'ono)

Kuphika:

1. Phatikizani magalasi, shuga ndi bulauni ndi msuzi wa soya mu mbale yosaya, yomwe muli nsomba zonse, ndikuwongolera mu mbale kwa mphindi zitatu mbali imodzi ndi mphindi ziwiri mbali inayo. Pakadali pano, yatsani poto lalikulu losakhala ndodo.
2. Kuphika salimoni mu moto wowuma wowuma kwa mphindi ziwiri, kenako mutembenuke salimoni, onjezerani marinade ndikuphika mphindi zina ziwiri.
3. Ikani nsomba pambale yomwe mumayikamo, onjezani viniga wa mpunga ndi poto wowotcha ndikuwotha.
4. Thirani madontho akuda, okoma, amchere pa nsomba ndi zokongoletsa ndi mizere ya anyezi wobiriwira.
5. Tumikirani ndi mpunga kapena Zakudyazi monga mungafune, onjezani ginger wokazinga pang'ono.

Homanade granola

Za ma 4-6 servings:

• Oatmeal 200 g
• 25 g chinangwa
• 75 g ya barele kapena maluwa a rye (mwakufuna, mutha kuwonjezera mafuta ambiri)
• 50 g mopepuka odulidwa ma hazelnuts
• 50 g maluwa a almond
• 50 g zoumba
• 50 g ma apricots owuma
• 50 g nkhuyu zouma ndi zosankhika