I-Tryptophan yi-amino acid eyisisekelo esiza ukuthuthukisa ubuthongo. Iyingxenye yemikhiqizo eminingi, futhi ilinganiswa ikakhulukazi ngama-milligram: inani lamanzi ngamakholori angu-200.
I-Tryptophan itholakala ekudleni, kufaka phakathi inyama yenkukhu, imikhiqizo yobisi, izilwane zasolwandle, imifino kanye okusanhlamvu. Kodwa ngaphezu kwakho konke kutholakala engxenyeni engenhla yenkomo yamathanga we-pulp. Inani elincane le-tryptophan litholakala ku-cutlets ye-hamburger othosiwe epanini lokuthosa.
Amino acid tryptophan - umsizi emzimbeni wethu
Ukusebenzisa kwimikhiqizo yokudla ecebile ku-tryptophan, umuntu akakwazi ukuthuthukisa ubuthongo kuphela, kodwa futhi unciphise ukucindezeleka, ukushintsha kwemizwa ehambisana ne-PMS, i- migraine futhi ngokuvamile kuthuthukise impilo yonke. I-Tryptophan, nayo, iguqulwa ibe yi-serotonin, futhi kuvele kudingekile ukuthuthukisa umsebenzi wengqondo. Umkhuba wansuku zonke ophakanyiswayo wokusetshenziswa kwe-tryptophan uhluka kusuka ku-500 kuya kwezingu-2 000 mg kumvamisa wanconywa wokwamukelwa - izikhathi ezintathu ngosuku.
Uma umzimba uzizwa ukungabi nalutho, kungabangela ukugula ngokomzimba nangokwengqondo. I-Tryptophan isisiza ukuthi sihlale sihlelekile, ngoba igalela:
- ukujwayelekile kokudla;
- ukunciphisa ukulamba;
- ukuphulukisa izinzwa nokugula ngengqondo;
- ukukhiqizwa kwe-hormone ukukhiqizwa.
I-Tryptophan ekudleni
I-Tryptophan yingxenye ebalulekile yamaprotheni, ngakho-ke itholakala ekudleni kwamaprotheni, kanye nasemikhiqizweni yezilwane nezitshalo.
I-Tryptophan kwimikhiqizo yenyama:
- in turkey kanye unogwaja for 330 mg;
- esifundeni sesibili senkukhu - 330;
- esigabeni sokuqala senkukhu - 290;
- ngo-veal - 250;
- esibindi sesilwane - 240;
- enkomo - 220;
- emgodleni - 210;
- emaqanda inkukhu - 200;
- in ingulube - 190.
Ngakho kubalulekile ukucabangela, ukuthi ekuhlanganiseni izicubu azikho amino acid, futhi ukwengeza amasheya alo ukulungiselela ukusika kusuka emaphethelweni omncane noma obukhulu.
I-Tryptophan ezinhlanzi nasezilwandle zasolwandle:
- ebomvu nebomvu caviar - 960;
- ku-squids - 320;
- e-horse mackerel - 300;
- e-Atlantic herring - 250;
- ku-salmon - 220;
- in cod kanye pollock - 210;
- e-carp, i-halibut ne-pike perch - 180;
- ekhoneni elwandle - 170;
- e-mackerel - 160.
Emikhiweni yobisi:
- e-Dutch ushizi - 790;
- e-fat cottage shizi - 210;
- ema-fat cottage shiese aphansi-210;
- ku-kefir nobisi - 40.
I-Tryptophan ngamantongomane nembewu:
- ngo-peanut -750;
- ama-almonds - 630;
- emangcwabeni - 600;
- emanzini omsedari - 420;
- ngezinhlamvu ze-sunflower kanye ne-pistachios - 300.
Kuzolimo nezitshalo:
- kuma-soya - 600;
- emabhontshisi kanye nama-peas - 260;
- ku-groats ye-buckwheat - 180;
- ekolweni - 170;
- ku-oatmeal - 160;
- ikhukhamba yebhali - 120;
- ebhaleni leparele - 120.
Eminye imikhiqizo equkethe i-tryptophan:
- nge-chocolate - 200;
- emabhokisini omisiwe - 150;
- amakhowe - 130;
- ku-pasta - 130;
- ngesinkwa sesikolweni - 100.
Futhi ukuqinisekisa ukuthi ukumisa okuhle kwe-tryptophan kuzosiza ama-carbohydrate okusheshayo, ama-vithamini B, i-magnesium nensimbi. Yingakho kubaluleke kakhulu ukuba udle ngokulinganisela. Abantu abaningi bakholelwa ukuthi kwanele ukudla okucebile ku-tryptophan, kodwa lokhu akwanele. Kubalulekile ukwazi ukuhlanganisa ngokufanele. Ukuze unike umzimba wakho nge-asidi ebalulekile, isangweji lesinkwa esimhlophe kanye noshizi, kanye nenyama kanye ne-pasta, izohambisana ngokuphelele. Futhi i-tryptophan ingcono kangcono, kuyadingeka ukuba idle isibindi, njengoba iqukethe amaningi amino acid, insimbi namavithamini eqembu B.
Ukwenza isithakazelo esikhulu kumikhiqizo enjalo akudingekile, njengoba insalela yabo ingabangela ukulimala emzimbeni. Konke kufanele kube okuvamile.