Mukati
Hauratidziki kunge uri kunetseka nezvehurwere kana kushushikana kwenguva refu. Munguva pfupi yapfuura iwe wakatanga kurara zvisina kunaka, kugumbuka pamusoro pezviduku uye kunetseka kuyeuka ruzivo. Kana zvakadaro, saka kudya kwako kungangove kupotsa imwe amino acid. Zvinonzi tryptophan.
Tryptophan imwe yemasere akakosha amino acids. Hwakafanana nehuni dzemuviri wedu. Asi muviri wemunhu hauburitse tryptophan: tinoiwana chete nechikafu. Kana pasina tryptophan yakakwana, tinopera simba, kutsamwa uye kuvhiringidzika, kurwara kazhinji uye kurara zvishoma.
Ichokwadi ndechokuti chinhu ichi "chine basa" rekugadzirwa kwe serotonin, iyo inowanzonzi hormone yemafungiro akanaka. Mukuita kwemetabolism, inoburitsa melatonin, inozivikanwa se "homoni yekurara", uye nicotinic acid, vhitamini B3, iyo yakakosha zvakanyanya kune inotenderera system.
Nei tryptophan ichidikanwa
Zvidzidzo zvinoratidza kuti tryptophan ine mhedzisiro yakanaka pane:
- kusagadzikana kusagadzikana uye kugadzikana kwepfungwa;
- kukwanisa kuisa pfungwa uye kudzidza;
- chiyeuchidzo chekuona uye kushanda;
- kukwanisa kudzora manzwiro.
Dzimwe nyanzvi dzinocherechedza kuti iyi amino acid inobvisa premenstrual syndrome uye inoderedza kushungurudzika kwekurega kusvuta.
Synthetic tryptophan muma capsules uye mahwendefa anoshandiswa pakuora mwoyo, kusagadzikana kwekushushikana uye kusagadzikana kwekurara.
Asi usakurumidza kunyora mushonga uyu unoshamisa iwe pachako: izvi zvinofanira kuitwa nachiremba. Asi pane chikafu chine tryptophan chinogona kuwedzerwa kune rcion.
Zvokudya zvakakwirira muTryptophan
1. mukaka
Wese mukaka wepurazi (mafuta emukati kubva 3,2%) ndiyo yakapfuma sosi ye tryptophan. Kwete zvishoma zvayo mumukaka wakatengwa muchitoro.
2. Mazai
Kunyanya, mazai machena. Asi hazvidikanwi kuparadzanisa mazai zvachose: idya mazai nenzira yaunoda: mazai akanyorova kana akaoma-akabikwa, mazai akabikwa, mazai akaomeswa kana mazai akaomeswa kubva kwavari.
3. Chizi yakaoma
Iyo inobata rekodhi yehuwandu hwe tryptophan iItalian parmesan cheese. Asi mamwe akaoma uye semi-akaoma cheeses anogona kubatanidzwa zvakachengeteka mukurwisa-kushushikana kudya.
4. Hove dzegungwa
Kunyanya cod - Atlantic, White Sea, Baltic. Zvakare sea bass, bhiza mackerel, saithe, salmon, tuna, pollock nedzimwe hove dzine mafuta ane mwero.
5. Chia
Mukuwedzera kune tryptophan, mhodzi dzechirimwa ichi dzine seti yakakwana yevhithamini nemaminerari, antioxidants uye omega-3 polyunsaturated fatty acids - inononoka kukwegura uye inowedzera hupenyu hwehupenyu.
6. Nyama tsvuku nehuku
Nguruve, nyama yemombe, gwayana, tsuro, turkey, goose, huku - ndiko kuti, zvigadzirwa zvese zvenyama zvakapfuma mumapuroteni.
7. Mbeu yezuva
100 g yembeu yakasvibirira inokwana kuvhara avhareji yezuva nezuva inoda tryptophan uye vhitamini E, pamwe nekuzadza kupihwa kwevhithamini B.
8. Muriwo
Nyemba, bhinzi, chickpeas, pizi, bhinzi zvirimwa zvine protein yakawanda zvakafanana pakuumbwa nenyama. Ivo zvakare vakapfuma mu potassium uye magnesium, iyo inogadzirisa kushanda kwetsinga uye yemoyo masisitimu uye kuzorodza tsandanyama.
9. Nzungu
Almonds, cashews, pine nuts, pistachios, nzungu haisi chete inogutsa uye ine utano. Ivo vanodzikisa mazinga ekushushikana kwehomoni cortisol.
10. Rima chokoreti
Kana iwe wakaora mwoyo kana kungoneta, idya akati wandei masikweya edema chocolate. Mushure mezvose, cocoa bhinzi inotipawo tryptophan. Iwo zvakare ane theobromine uye caffeine - echisikigo simba zvinwiwa zvinokupa iwe kukwidziridzwa kwesimba kwezuva rese.