Tryptophan - yadda ake gyara don rashi amino acid

A matsayinka na mai mulkin, don haɓaka halin da suke ciki, mutane da yawa ba sa juya ga ciwan furotin mai lafiya. Yawancin lokaci, ana ba da fifiko ga abubuwan sha ko ma abubuwan narkewa.

Abin baƙin ciki, ba duk mutane ne suke zaɓar abubuwan sha'awa, wasanni ko sadarwa tare da mutane na kusa ba don haɓaka sautikan su na yau da kullun.

Ofayan mafi kyawun hanyoyin don haɓaka halayenku masu kyau shine cinye abincin da ke da furotin. Wannan yana nuna cewa atomatik akwai samfurin.

Masu son cin abinci za su yi farin ciki da bayanan da ke gaba: abu yana taimakawa wajen tsayar da nauyi na yau da kullun. Amino acid yana rage sha'awar cin abinci mai daɗi da gari, wanda, daga baya, yana da tasiri mai kyau akan nauyi.

Mutumin da ke cikin abinci yakan zama mai fushi da fushi. Tryptophan yayi nasarar rage waɗannan bayyanuwar. Don yin wannan, dole ne ku ci abincin da ke ɗauke da wannan amino acid.

Akwai nazarin kimiyya wanda ke da'awar cewa amino acid yana rage alamun da bayyanar PMS a cikin mata.

Samfura dauke da tryptophan

Kamar yadda ka sani, dole ne a samo amino acid tare da abinci. A lokaci guda, yana da mahimmanci ba kawai adadin ba, har ma da hulɗa da amino acid tare da ma'adanai, bitamin da wasu abubuwa. Idan jiki yana da rashi na bitamin B, zinc da magnesium, to abu yana da wahalar shafar kwakwalwar mutum.

Idan kana buƙatar haɓaka yanayi na gaba ɗaya, ruwan 'ya'yan itace da aka matse shi da kyau. Misali, bayan cin ruwan tumatir, kiwon lafiya ya inganta cikin hanzari. Kar ku manta cewa a cikin Berry da ruwan 'ya'yan itace akwai wadataccen bitamin da ke taimakawa wajen samar da serotonin.

Kayan lambu da 'ya'yan itatuwa

Yana da mahimmanci a san waɗanne irin abinci suke ɗauke da tryptophan.

Ana samun yawancin adadin abu a cikin albarkatun kasa, gami da laminaria ko spirulina.

Amma hanya mafi sauki ita ce samar da jikin wannan amino acid ta hanyar siyan sabo alayyafo ko turnips a kasuwa.

Bugu da kari, kayan abinci mai amfani da kwayoyin sun hada da:

• wake
• faski ganye
• kabeji: broccoli, Beijing, fari, farin kabeji da kohlrabi.

'Ya'yan itãcen marmari da' ya'yan itatuwa

'Ya'yan itãcen marmari suna da ƙanƙanin abun ciki, amma a lokaci guda, suna da ƙarin aiki mai mahimmanci - samar da jiki da bitamin.

Don samar da serotonin a cikin jini, ya zama dole a ci abinci: Ga masu ciwon sukari, yana da mahimmanci a san yadda 'ya'yan itacen marmari ke haɗuwa da ciwon sukari, kuma bayanin da ke shafin yanar gizon mu zai taimaka a wannan batun.

Kwayoyin kwayoyi kamar kwayoyi na kwanduna da gyada sun shahara saboda babban abun da ke tattare da amino acid. Ana samun kananan tryptophan a cikin pistachios, almonds da cashews.

Ganyayyaki da hatsi

Don aiki daidai na jiki, yana da mahimmanci ku ci hatsi. Masana kimiyya suna da ra'ayi daban-daban game da ainihin abin da wannan amino acid. An yi imani da cewa a cikin buckwheat da oatmeal. A cikin hatsi, carbohydrates masu rikitarwa suna daidaita matakin glucose a cikin jini.

Haka kuma, irin wannan carbohydrates yana daidaita matakan insulin. Yana da hannu kai tsaye a cikin jigilar tryptophan, kai tsaye zuwa kwakwalwa.

Tebur Tryptophan Abincin

Tryptophan a cikin Dietetics

Yanzu a cikin kowane kantin magani zaka iya siyan magani wanda ya ƙunshi wannan abun. Koyaya, likitoci sun kirkiro da "tryptophan rage cin abinci."

Kowace rana, jikin mutum yana buƙatar abinci mai nauyin gram 350 tare da tryptophan. Masanin ilimin kimiyya Luca Passamonti shine mai tallafawa wannan abincin, yana da'awar cewa yana rage tashin hankali har ma yana taimakawa hana kashe kansa, kodayake ba a san nawa ba.

Bukatar tryptophan ga mutum kowace rana, a matsakaita, gram 1 kawai. Jikin ɗan adam baya samar da tryptophan da kansa. Koyaya, buƙatarta tana da girma kwarai da gaske, tunda tana da hannu cikin tsarin furotin. Ya dogara da furotin a cikin wane matakan ne jijiyoyin mutum da tsarin aikin zuciya zasuyi aiki.

Koyaya, idan babban adadin tryptophan ya shiga jiki, to, yana iya bayyana:

1. Rashin rikicewar haɓaka
2. Matsalar nauyi: riba ko asara,
3. Rashin damuwa
4. Rashin Gaggawa
5. Rashin ƙwaƙwalwar ajiya
6. Rashin ci
7. Yawancin abinci mai cutarwa,
8. Ciwon kai.

Lura cewa: excessarfin abu mai cutarwa ne kuma, a wasu halaye, mai matuƙar haɗari ga mutane. Jin zafi a cikin gidajen abinci tsoka da yawa edema na ƙarshen zuwa akai-akai. Likitocin sun bada shawarar shan amino acid din da abinci, ba tare da kwayoyi ba.

Ba lallai ba ne a yi amfani da waɗancan abincin kawai waɗanda suke da yawan adadin tryptophan. Daidai ne a ci kuma a kula da ingancin abinci.

Masu riƙe rikodin na Tryptophan - tebur

Ana samun amino acid a samfuran dabbobi da asalin shuka. Amma kafin ku san kanku da tushen abubuwan, muna ba da shawara cewa ku gano menene buƙatun yau da kullun. Wannan yanayin yana da mahimmanci, tunda rashi ko wuce haddi a cikin jiki na iya haifar da sakamako mara kyau.

Yawan amino acid na yau da kullun na iya bambanta dan kadan dangane da shekaru, matakin aiki, matsayin kiwon lafiya da kasancewar cututtukan fata. Babu wata yarjejeniya game da yadda ake amfani da sinadarin, wasu kwararru sun bayar da hujjar cewa akalla gram na kwayar ya kamata ya shiga jikin mutum, yayin da wasu suke bayar da shawarar tantance sashi na yau da kullun ta hanyar da aka bi: 4 MG na tryptophan da 1 kg na nauyin jikin. Kuma ya juya cewa kusan 280 MG na amino acid ya kamata ya shiga jikin tsoho tare da nauyin jiki na kilogiram 70.

Masana sun hada baki daya a cikin ra'ayinsu cewa sake haɓakar hannun jari wani abu ya zama ya zama shi kaɗai ne daga tushen halitta - abinci.

Masu riƙe da rikodin don abubuwan da ke cikin fili - kayan abinci da kayan abinci, kifi, abincin teku. Abubuwa da yawa a cikin hatsi da hatsi: sha'ir lu'ulu'u, sha'ir, oat, gero, buckwheat.

Don sake jujjuya da resptophan na goro, masana sun ba da shawarar wadataccen abincin tare da kayan lambu da 'ya'yan itace: turnip, kabeji (farin kabeji, broccoli, farin kabeji, Beijing, kohlrabi), ja da fari wake, faski, kankana, lemu da ayaba. Har ila yau, kayan sun ƙunshi 'ya'yan itatuwa masu bushe - busasshen apricots da kwanakin.

Wani jagora a cikin abubuwan amino acid mai mahimmanci shine madara da samfuran kiwo. Don kuma daidaita jikin tare da tryptophan, an bada shawarar amfani da madara, kefir, cuku gida, cuku mai sarrafawa. Ana samun mafi girman hankali tsakanin samfuran kiwo a cuku na Dutch.

Zomo, kaji, naman maroki, hanta naman sa, naman sa, naman turkey sune tushen tushen abubuwan da suke bukata. Daga cikin samfuran kifi da abincin abincin teku, babban abun da ke tattare da amino acid yana alfahari baki da ja caviar. Don sake cike wurin ajiyar wurin, ana bada shawarar amfani da squid, mackerel doki, herring Atlantic, salmon, pollock, cod, mackerel, perch, halibut, da kifin. Laminaria da spirulina suma suna da wadatar kwayoyin halitta.

Matsayi da Ayyuka

Kyakkyawan yanayi, bayyanar kyakkyawa, kyakkyawan tsari na jiki, ƙoshin lafiya - duk wannan shine amfanin amino acid. Yawan isasshen abu shine hanya mafi kyau don daidaita bacci, rabu da damuwa da damuwa.

Duk da cewa jikin mutum baya iya samar da wani abu, yana da matukar mahimmanci ga dan adam. Misali, samar da niacin ko Vitamin B3 ba tare da wannan fili ba zai daina aiki gaba daya. Zai zama da matsala ga jiki ya gauraya serotonin, hormone na farin ciki, wanda yake da matukar mahimmanci ga tsarin juyayi da aikin kwakwalwa.

Wannan abu yana da alaƙa a cikin hanyoyin bincike da yawa kuma yana ba da gudummawa ga:

• kunna hormone girma,
• kiba
• normalization na aiki na zuciya da jijiyoyin jini tsarin,
• kare jiki daga cutarwa na nicotine,
• da rage yawan yunwa da daidaituwar abinci,
• rage kayan maye ga kayayyakin karba,
• hanzarta aiwatar da barci da tabbatar da ingantaccen bacci mai amfani,
• runtse matakin tashin hankali da tashin hankali,
• cikakken shakatawa da kuma kawar da danniya mai damuwa,
• ciwon kai da migraines,
• abilityarin iya aiki da maida hankali,
• shawo kan sha'awar giya,
• rage bayyanar nicotine da maye a cikin maye,
• warkewarta bulimia.

Abubuwan rage cin abinci, mummunan halaye, lalata sukari, ciwon sukari da hauhawar jini sune abubuwan da ke taimakawa karancin tryptophan. Wannan sabon abu yana da matukar hatsari ga jiki. An bayyana shi da:

• tashin hankali, rashin bacci,
• damuwa da kuma sha'awar samfuran carbohydrate,
• tsumburai masu girma cikin yara,
• karin nauyi ko asara mara nauyi,
• rashin iya maida hankali
• sha'awa
• haushi
• damuwa
• rashin tausayi.

Sau da yawa cutar tana tare da dermatitis, matsalolin narkewa da raunin kwakwalwa. Yin watsi da alamomin da ba su da kyau ana cike da damuwa game da yanayin da ake ciki - ci gaban cututtukan zuciya, da kuma giya mara kyau.

Domin yin gyara don rashin isasshen abu, yana da mahimmanci don wadatar da abincin da samfuran da ke ɗauke da tryptophan. A cikin wasu halaye, likitoci suna ba da magunguna tare da abubuwan da ake buƙata ko ƙari game da abubuwan da suka shafi rayuwa.

Ya kamata a biya kulawa ta musamman a cikin abu kuma a wadatar da abinci ga mutanen da ke fama da cututtukan da ke tattare da tsarin juyayi na tsakiya, rikicewar damuwa na ƙoshin lafiya, kiba, cututtukan premenstrual, senile dementia, ciwon kai, anorexia.

Rabarfin ɗambin ma yana da haɗari ga lafiyar. Yawancin ƙwayar cuta na tryptophan ana gano shi a wasu lokuta ƙasa da rashin. Babban taro a cikin abinci baya tsoratar da wuce haddi. Yawan shaye-shaye abu ne da ake samu ta hanyar amfani da kwayoyi masu ɗauke da tryptophan ko kayan abinci, ko don zama daidai, zagi kuɗi ko amfani da bai dace ba.

Doaukar da yawa na kashi (tsawan lokacin amfani da babban allurai, fiye da 4.5 grams) yana cike da bayyanar ƙwannafi, jin zafi a ciki, belching, flatulence, vomiting, asarar ci. Hakanan, rashin lafiyar na iya haɗuwa tare da ciwon kai, amai, amai da yanayi mai rauni, rauni na tsoka, kumburi daga cikin manya da ƙananan gwiwa da kuma xerostomia.

Amfani da tryptophan a cikin kashi wanda ya wuce gram 5 a haɗe tare da amfani da maganin taɗuwar cuta ya cika tare da haɓakar cututtukan ƙwayar cuta na serotonin, wanda ya haifar da hauhawar zafin jiki, tashin hankali, amai, da kuma wani lokacin coma. Excessarfin kashi yana iya haifar da ci gaban ciwace-ciwacen ƙwayar cuta a cikin mafitsara.

Don hana bayyanar irin waɗannan bayyanar cututtuka, ya zama dole don sarrafa ciwan tryptophan a cikin jiki. Zai fi kyau a sami kashin da ake buƙata ta abinci. Idan alamun suka bayyana wanda ke nuna yawan shan ruwa, to tilas ne a nemi taimako na kwarai.

Ra'ayoyin masana kimiyya

Masana kimiyya yayin gudanar da bincike kan sinadarai da tasirin sa a jikin mutum sun sami nasarar gano masu zuwa.

1. Amino acid yana canza halayyar. Mutanen da suka rarrabe kansu azaba suna da abin da ke cikin kwafin 100% sau uku a rana. Bayan ɗan lokaci, an rubuta sakamako mai kyau: halayen mahalarta binciken sun zama mafi jin daɗi ga waɗansu, sha'awar sassauci ya ragu sosai, abubuwan gwaje-gwajen sun zama masu yarda. Amma kashi ɗaya na 500 MG na kashi shine hanya mafi kyau don kawar da matasa masu yawan wuce gona da iri.
2. Tryptophan maganin kwayar cuta ce mai lafiya. 1 gram na fili yana taimakawa kawar da rashin bacci, rage lokacin bacci da rage fargaba a maraice. Hakanan an tabbatar da cewa wannan amino acid yana da tasiri wajen magance rashin bacci mai wahala.
3. Magani don fushi. Rashin tausayi, rashin damuwa, sauyawa yanayi, tashin hankali sakamakon rashi na serotonin kuma, sabili da haka, tryptophan. Gaskiya mai ban sha'awa shine cewa rashin haɗin yana shafan fuskokin fuskoki - yana haifar da ƙarin fushin fuskoki.

Yanzu da kuka sani game da rawar, kaddarorin da tushen amino acid, zaku iya hana karancinsa da ƙari, sabili da haka - don kula da lafiya da yanayi a matakin da ya dace. Mutanen da suke cinye fili da isasshen adadin ba sa tsoron ɓacin rai da matsalolin ƙwaƙwalwar ajiya. Ka kiyaye hanya kuma zaka kasance cikin koshin lafiya da farin ciki koyaushe.

Menene tryptophan kuma me yasa ake buƙata?

Kwayoyin halitta ba za su wanzu ba tare da furotin. Amino acid wani bangare ne na sunadarai, wadannan sassan aikinsu ne, “tubalin”. Tryptophan yana ɗayan mahimman mahadi. Wannan yana nufin cewa jiki ba zai iya haɗa shi da kansa ba kuma dole ne ya karɓi wannan kayan tare da abinci.

Abubuwan da ke amfani da kayan amfani da tryptophan an bayyana su a cikin gaskiyar cewa wajibi ne don haɗin serotonin - hormone mai farin ciki wanda ke da alhakin ba kawai yanayi mai kyau ba, har ma ga lafiyar tsarin mai juyayi. Wani hormone wanda ke buƙatar amino acid - melatonin, yana ba da dacewa da jiki ga canji dare da rana.

Tryptophan shima yana da hannu wajen kirkirar bitamin B3 da haemoglobin, yana taimakawa wajen daidaita hawan jini, da kuma daidaita tsarin endocrine. Wannan abu yana aiki sosai a cikin metabolism - juyawa na lipids da sunadarai, kazalika a cikin hanyoyin dawowa bayan ƙoƙarin jiki da horo. Sabili da haka, ana amfani da tryptophan koyaushe a cikin abincin abinci.

Tryptophan - asirin kyakkyawan yanayi

Tunda wannan kwayar tana da alhakin samarda serotonin, ana sanyata azaman maganin hana daukar ciki. Tryptophan yana da duka jerin kyawawan halaye:

• yana sauqa tsoro, damuwa,
• yana daga sama, yana ba da farin ciki, jin daɗin farin ciki,
• yana inganta ingancin bacci, yana sauqaqa bacci,
• rage hangout
• yana rage yawan ci da sha’awar shaye-shaye, wanda yake da mahimmanci yayin rasa nauyi.

Ga mata, wannan ya zama dole takaddara, tunda tana kawar da alamun PMS da rashin damuwa, sannan kuma yana inganta yanayin yayin menopause. Amino acid yana da mahimmanci don yanayi mai kyau, wanda yake da mahimmanci musamman lokacin cin abinci.

Kayan lambu, 'ya'yan itatuwa da' ya'yan itatuwa bushe

A cikin rawar haɓaka abun ciye-ciye, busasshen apricots da kwanakin suna da amfani. Kayan lambu ya haɗa da dankali, ganye, beets a menu. Bayan su sai kabeji da karas. Daga cikin 'ya'yan itacen da ke da amfani ga tsarin juyayi, an fi samun fili a ayaba. 'Ya'yan itacen Citrus, avocados da pomegranate suna da adadin adadin tryptophan, apples ba su da kyau a cikin wannan amino acid.

Tebur: tryptophan abun ciki a cikin 'ya'yan itatuwa, kayan lambu,' ya'yan itatuwa

Bukatun yau da kullun na jiki

Duk wani abu mai mahimmanci ga jiki zai iya zama mai amfani da cutarwa, duk ya dogara da yawa. A cewar rabin rabi na masana abinci masu gina jiki ga dattijo, buƙatun yau da kullun na tryptophan shine 1 g rukuni na biyu na likitoci suna ɗaukar nauyin 250 na kwayoyin a kowace rana a matsayin al'ada.

Rashin Amino acid a cikin jiki yana haifar da:

• karancin bitamin B3,
• karancin rashin kwanciyar hankali na serotonin da duk wata cuta da ta shafi jijiyoyi daga rashin bacci zuwa rashin kwanciyar hankali,
• bari, rashin aiki, kasala,
• dermatitis

A cikin matsanancin yanayi, rashin tryptophan a cikin abincin yana haifar da cututtukan kwakwalwa, kuma tare da rashi mai yawa na magnesium - cututtuka na tsarin zuciya. Bukatar wannan fili yana ƙaruwa lokacin wasa wasanni, saboda kuna buƙatar samun babban ƙwayar tsoka, ya ƙunshi sunadarai.

Abubuwan da suka wuce haddi na iya tsokani:

• nutsuwa
• dizziness, migraine,
• m ƙishirwa
• kasawa a cikin tsarin narkewa.

Don haka yawan abin sha da yawa ko da irin wannan mai amfani yana da haɗari sosai. Abincin mai arziki a cikin tryptophan baya haifar da wuce haddi na amino acid, haɗarin na iya zama kawai daga magunguna marasa sarrafawa.

Tryptophan contraindications da sakamako masu illa

Magunguna tare da amino acid suna contraindicated lokacin daukar ciki da lactation. Tare da taka tsantsan kuma kawai bayan tuntuɓar likita, ana ɗauka don maganin cataracts, mellitus diabetes, oncology na mafitsara.

Abubuwan da ke haifar da sakamako tare da yawan wucewa yana bayyana cikin raunin narkewa (zawo, tashin zuciya, amai). Da rana, abun zai iya haifar da yawan bacci. Saboda haka, bayan allunan tare da wannan amino acid, ba za ku iya fitar da su ba. Wadannan alamun suna iya faruwa yayin shan magunguna, maimakon abinci.

Don kawar da baƙin ciki da mummunan yanayi, kuna buƙatar ku ci abincin da ya dace mai arziki a cikin tryptophan. Wannan abu yana aiki da abubuwan al'ajabi tare da tsarin juyayi. Jerin jita-jita masu arzikin amino acid basu da gajarta - kowa zai iya yin abinda yakeso.

Menene tryptophan

Wannan alpha amino acid ne wanda ke da dukiya mai kimar gaske. Ya ƙunshi cikin sunadaran dukkan abubuwa masu rai. Ba makawa, don haka ya kamata ku ciyar da lokacinku kuma ku gano waɗanne abinci suke ɗauke da tryptophan. Idan ba tare da shi ba, ba shi yiwuwa a cimma cikakkiyar metabolism. Wato, tare da rashi na karancin wannan amino acid a cikin jiki, gazawar na faruwa, kuma bada jimawa ba zaku ji rashin lafiya. Bugu da ƙari, wannan zai shafi dukkanin gabobin da tsarin, kyakkyawa zai fara rauni, kuma zaka iya manta gaba ɗaya game da yanayi mai kyau.

Serotonin da Tryptophan

Game da hormone na farin ciki da ke cikin cakulan da ice cream, da yawa sun ji. Wannan serotonin ne, wanda galibi ana wajabta shi don bacin rai. Psychotherapists suna tsara shi ta hanyar maganin "Prozac" da kuma analogues. Koyaya, serotonin da aka ci ba zai taimaka da yawa ba, za a lalata shi kafin ma ya shiga kwakwalwa. Abin da ya sa a yau muna magana ne game da menene abinci ke dauke da tryptophan.

Gaskiyar ita ce, ba “samfurin farin ciki ba” da kansa yake da amfani sosai ga jiki, amma samfurin da yake ƙare da shi - tryptophan amino acid. A cikin kwakwalwa, sai ya juya zuwa serotonin. Kamar bitamin, ba a sanya shi cikin jiki ba, kuma kuna buƙatar samun ta kawai tare da abinci.

Asirin kaddarorin

Da yake magana game da kaddarorin amino acid, mutum zai iya yin mamakin cewa ba a siyar da shi ba a cikin magunguna a matsayin panacea ga dukkanin cututtuka. Amma godiya ga tryptophan zamu iya samun isasshen bacci, shakatawa da sauƙaƙe tashin hankali, inganta yanayinmu kuma mu rabu da baƙin ciki. Amma wannan ba duka bane. Sanin kowane abinci ya ƙunshi tryptophan, kuma cinye su akai-akai, zaku iya aiki ba tare da gajiya ba kuma ku mai da hankalinku, ku manta da migraines har ma ku rabu da dogara da giya

Tryptophan zai taimaka wa waɗanda suka rasa abincinsu ko, a kan haka, suna son rage yunwar. Idan wannan amino acid ya isa a cikin jikin mutum, to, zaku iya ƙin jin daɗin Sweets da muffin ba tare da wata damuwa ba.

Nama da kayayyakin kifi

Yanzu bari mu bincika yadda zamu sami tryptophan, wanda abinci yake dauke da yawancin amino acid. Rukunin farko sune abinci mai wadataccen furotin. Waɗannan sune zomo (330 mg da 100 g), turkey (330 mg), kaji (290 MG) da naman mara (250 MG). Kayayyakin suna da sauqi qwarai, na halitta ne, don haka za ku riƙa saka kansu da su sau da yawa. A rana, mutum yana buƙatar kimanin 200-300 g na mai mai mai santsi ko naman da aka dafa.

Ya kamata a kula da kulawa ta musamman ga ja da baƙar fata (960 mg), squid da mackerel doki (300 MG). Waɗannan samfurori ne tare da babban abun ciki na tryptophan, wanda yake kyawawa don samun akan tebur ɗinku yayin lokacin damuwa mafi girma da damuwa ta jiki. Kuna iya maye gurbin caviar tare da kifin teku mai mai, yana da amfani sosai.

Kayayyakin madara

Kuma a nan yanzu ba ma magana game da madara, amma game da abubuwan da ya samo asali, samfuran madara mai tsami. Idan akai la'akari da waɗanne abinci suke dauke da amino acid tryptophan, wuri na farko ya kamata a ba wa cuku mai wuya. 100 g yana da nauyin 790 na wannan sinadari mai amfani. A cikin cheeses da aka sarrafa, yana da ƙasa kaɗan, kimanin 500 MG. Milk, kefir da cuku gida suna ɗaukar kusan 210 MG kowane. Abincin mai dadi da lafiya na gurasar hatsi tare da cuku na iya samar da rabin buƙatun yau da kullun, kuma da maraice, ƙara kefir zuwa menu.

Kwayoyi, Ganyayyaki da Legumesu

Akwai sauran samfurori da yawa waɗanda zasu ba ku tryptophan. Abin da samfuran da ke ciki sun isa a cikin adadinmu don jikinmu, zamu ci gaba da yin la’akari a yau. Kula da kwayoyi. Almon da cashews sune tushenta masu mahimmanci, 100 g wanda ya ƙunshi har zuwa milimita 700 na amino acid. Kirki ba kwaya bane, amma suna dauke da 750 MG a 100 g. Kuma kwayoyi na Pine basu da mahimmanci a wannan girmamawa, amma sune tushen irin wannan adadin microelements wanda bazai iya tallafawa tsarin rigakafi ba, har ma yana warkar da wasu cututtuka. Tryptophan a cikinsu shine kimanin 400 MG.

Legumes ne mai matukar mahimmanci ga furotin. Kawai 100 na wake na yau da kullun ko Peas zai ba ku 260 MG na tryptophan. Koyaya, waken soya a cikin wannan shine shugabannin da basu da matsala (600 MG). Don haka, waɗannan samfuran (tofu, madarar soya) suma suna da tamanin gaske. Buckwheat shine na ƙarshe a cikin wannan rukunin. Ya ƙunshi kimanin milimita 180 a cikin 100 na 100. Amma kayan lambu da 'ya'yan itatuwa tare da wannan amino acid ba su da arziki. Amma suna da wata manufa ta daban - waɗannan wuraren ba za'a iya canzawa ba na sauran amino acid da bitamin.

Abu mafi mahimmanci shine daidaito

A saboda wannan ne kuke buƙatar sanin wace irin abinci take ɗauke da tryptophan. Teburin zai ba ka damar bincika kowane lokaci kuma ka fahimci ko abincinka yana da daidaita. Domin amino acid din yayi kyau sosai, dole ne ya shigo cikin jiki da abinci. Amma tryptophan na halitta yana da rauni, saboda haka tabbas yana buƙatar matafiya matafiya a cikin nau'in bitamin B, carbohydrates mai sauri da ma'adinai (magnesium da baƙin ƙarfe).

Daga wannan zamu iya zana babban batun: abincin yakamata ya daidaita, kuma ya kamata a haɗu da samfuran daidai. Sabili da haka, idan kuna son tabbatar da cewa wannan amino acid ya isa a cikin abincin, ana bada shawara ku ci sandwiches cuku da taliya na abincin rana don karin kumallo. Masu goyan bayan abinci daban-daban ba za su yarda da wannan ba, amma suna da wasu manufofi. Mafi kyawun haɗin amino acid, baƙin ƙarfe da bitamin B .. Saboda haka, idan kuna son hanta, to, ku dafa shi sau da yawa.

Tryptophan-arzikin girke-girke

Bakin hanta shine kantin wannan amino acid. Don yin wannan, ɗauki 800 g na hanta, ƙwai 2, karas 3 da albasarta 2, gilashin gari da 200 g madara. Niƙa hanta a cikin blender, ƙara duk sauran kayan abinci (ban da kayan lambu) kuma gasa a cikin kayan lambu a cikin nau'in pancakes. Kuma soya albasa da karas daban. Aara keɓaɓɓen, keɓaɓɓun gurasar tare da kayan marmari da mayonnaise.

Pea zrazy na iya zama mai sauri, lafiya da daɗin abinci. Don yin wannan, tafasa gilashin Peas, wuce shi ta hanyar blender, ƙara tafarnuwa da 2 tablespoons na semolina. A matsayin cika, albasa tare da namomin kaza suna da kyau. Gurasa abinci da kuma gasa shi a cikin mai. Kuma buckwheat ya dace da ado. Kamar yadda kake gani, bambanta abincinka da amino acid abu ne mai sauki kuma mara tsada.

Dukiya mai amfani

Tryptophan yana ɗayan amino acid na mutum. Tare da karancinsa, ana tafiyar da aiki na rayuwa. A wannan yanayin, gajiya ta jiki da ta kwakwalwa suna tasowa.

Take hakkin asalin ilimin halayyar dan adam yana da alaƙa da waɗannan abubuwan:

• Inganta ingancin bacci ta hanzarta aiwatar da faduwar bacci.
• Sakamakon kwanciyar hankali.
• Rage ciwon kai.
• Rage sha'awar giya.
• Rage damuwa.
• Inganta hankali.
• Rage haɗarin rashin kwanciyar hankali.

Wajibi ne don aiki yadda yakamata da sauran halayenta. Amino acid yana rage yunwar mutum kuma yana daidaita abinci. A cikin adadin da aka ba da izini, yana sa ya yiwu a hanzarta isa, da rage buƙatar carbohydrates.

Yawancin masana sun ce ana iya amfani da shi azaman kwalalin kwanciyar hankali. Yin amfani da tryptophan don bacci yana inganta ingancinsa kuma yana ceton mutum daga farkon matakan bacci.

Ana buƙatar Tryptophan don tafiyar matakai na rayuwa. Yana da tasirin gaske a cikin ci gaban mutum. Yana tasiri aikin jijiyoyin jini da zuciya. Hakanan yana kare mutum daga cutarwar giya da nicotine.

Kasancewarsa a cikin abincin yau da kullun ya zama dole, amma kada ku ƙyale wuce doka. Wannan na iya haifar da sakamako masu illa.

Idan, akasin haka, an lura da rashin tryptophan, matsaloli masu zuwa na iya faruwa:

• Damuwar bacci.
• Bayyanar da wuce haddi mai nauyi a tsakanin jaraba ga carbohydrates.
• Yawan canza yanayin yanayi.
• Rashin hankali.

A lokacin ƙuruciya, ana iya lura da lokacin jinkirin girma. Menene tryptophan? Wannan amino acid ne mai mahimmanci ga ɗan adam, idan babu wasu abubuwan bayyanar da za su faru.

Kwayoyi da wake

Wani mahimmin tushen amino acid sune kwayoyi da kayan lemo. Ana samun Tryptophan a cikin gyada da cinyoyin lemun tsami. A cikin pistachios da almon, shima ya wadatar. Farin fata da launin ja sune tushe mai kyau na amino acid. Duk sauran legumes, Peas, su ma suna ɗauke da su, amma cikin adadi kaɗan.

Tryptophan, serotonin da abinci: menene na gama gari?

Idan aka rage matsayinka na serotonin a cikin kwakwalwa, wannan yana nuna cewa abincin ya rasa abincin da ke dauke da tryptophan.

Serotonin wani nau'in ci ne na dabi'a. Yana sa mutum ya ji daɗi kuma ya ƙoshi, koda kuwa ciki bai cika ba. Sakamakon: ci ƙasa da rasa nauyi. Yaya za a cimma wannan?

• Ba a samo Serotonin da abinci ba, amma an samo shi ne daga amino acid. Sabili da haka, yana da mahimmanci don sanin a cikin abin da ake samo abinci na tryptophan a cikin mafi girman taro. Waɗannan sune abinci mai-furotin, har ma da abinci mai kyau a cikin baƙin ƙarfe, bitamin B6 da B2.
• Kodayake abinci mai girma a cikin tryptophan kadai ba sa haɓaka matakan serotonin, ƙwayoyin carbohydrates masu rikitarwa suna taimakawa.
• Insulin a jikin mutum ya tashi daga cin abinci mai yawa na carbohydrates. Shi, bi da bi, yana rage yawan lalacewa na tryptophan. Carbohydrates + tryptophan = bam na serotonin.
• Idan kuna son ƙara girman matakan serotonin, haɗar da abinci na tryptophan tare da shinkafa mai launin ruwan kasa, nau'ikan oatmeal, gurasar hatsi gaba ɗaya.

Serotonin yana sa ka ji cikewa

Alamun rashi da wuce haddi na tryptophan

Wadannan alamu na iya nuna karancin tryptophan:

• Damuwa
• Fargaba da fargaba
• Rashin damuwa
• Damuwa
• Rage nauyi / kiba
• Tunanin Abubuwan Al'ajabi
• Ciwon mara na cutar hanji
• Rashin lafiyar tashin hankali na premenstrual

Abubuwan da ke faruwa sun nuna cewa wuce haddi:

• Rashin hutawa
• Rashin takaici
• Hawan jini
• Son zuciya
• Karin gumi
• Muscle cramps
• Zawo, amai
• Bakin bushewa
• Batutuwan Jima'i

Idan kun lura da alamun biyu ko fiye, duba likitan ku.

Damuwa da rashin bacci suna nuna rashin ƙwaƙwalwar ƙwayar cuta a cikin jiki

Mirin Glazed Salmon

Domin bawa 4:

• Miliyon 60 na Mirin (ruwan inabin shinkafa na Japan)
• Cars mai taushi 50 g
• 60 milliliters na soya miya
• 500 g kifi
• 2 tablespoons shinkafa ruwan inabi vinegar
• 1-2 albasa (rabi da kuma sara a kananan yanki)

Dafa:

1. Haɗa mirin, sukari mai launin ruwan kasa da soya miya a cikin m farantin, wanda ya ƙunshi dukkanin kifin salmon, kuma marinasa shi a cikin kwano na minti 3 a gefe ɗaya da minti 2 a ɗayan. A wannan lokacin, zafi babban kwanon rufi.
2. Ka dafa kifin a cikin kwanon soya mai zafi a ciki na mintina 2, sannan sai a juye kifin, a hada marinade a dafa.
3. Sanya kifin a kan farantin da kuke bauta wa, ƙara vinegar shinkafa a cikin kwanon rufi mai zafi kuma ku dafa shi.
4. Zuba duhu, mai daɗi, gishiri mai gishiri a kan kifi da adon ado da albasarta kore.
5. Ku bauta wa tare da shinkafa ko noodles kamar yadda kuke so, ƙara ɗan ƙaramin ƙanana.

Gudu na gida

Don barori 4-6:

• Oatmeal 200 g
• 25 g bran
• 75 g na sha'ir ko hatsin rai flakes (na zaɓi, koyaushe zaka iya ƙara ƙarin hatsi)
• 50 g da sauƙi yankakken hazelnuts
• 50 g almond flakes
• 50 g raisins
• 50 g bushe apricots
• 50 g bushe da yankakken ɓaure