Ka ho hlakileng batho bohle ba tlas'a maemo a feto-fetohang. Empa ke batho ba 'maloa ba tsebang hore ho qoba sena, ho laola boemo ba tryptophan maling ho a hlokahala. Ho bohlokoa hore o fetole lijo, u robala hantle le ho ba le maikutlo a matle.
Joalokaha u tseba, tryptophan e na le phello moetlong oa motho oa boroko mme e eketsa mohopolo oa hae. Ha tryptophan e kena 'meleng, e hlohlelletsa tlhahiso ea serotonin, ka tsela eo e baka phomolo le mohopolo oa ho phela hantle.
Litšobotsi Tse Sebetsang
Ha e le molao, ho phahamisa moea oa bona oa thabo, batho ha ba fetohele molemong oa ho ja protheine e phetseng hantle. Hangata, ho khethoa lino tse tahang kapa esita le lintho tse ling tsa narcotic.
Ka bomalimabe, ha se batho bohle ba khethang boithabiso, lipapali kapa puisano le batho ba haufi hore ba ntlafatse molumo oa bona o motle oa letsatsi le letsatsi.
E 'ngoe ea mekhoa e metle ea ho eketsa maikutlo a hau ke ho ja lijo tse nang le protheine e ngata. Sena ka bohona se bolela hore lihlahisoa li na le tryptophan.
Fans ea lijo e tla khahloa ke tlhahisoleseling e latelang: ntho e thusa ho theha boima bo tloaelehileng. Amino acid e fokotsa takatso ea ho ja lihlahisoa tse monate le tsa phofo, tseo hamorao li nang le phello e ntle ho boima.
Motho ea lijong hangata o koata ebile o koatile. Tryptophan e fokotsa lipontšo tsena ka katleho. Ho etsa sena, o lokela ho ja lijo tse nang le asino ena ea amino.
Ho na le lithuto tsa mahlale tse bolelang hore amino acid e fokotsa matšoao le lipontšo tsa PMS ho basali.
Lihlahisoa tse nang le tryptophan
Joalokaha u tseba, amino acid e lokela ho fumanoa ka lijo. Ka nako e ts'oanang, ho bohlokoa eseng feela bongata, empa le tšebelisano ea amino acid ka liminerale, livithamine le lintho tse ling. Haeba 'mele o na le khaello ea vithamine B, zinki le magnesium, joale ntho eo e thata ho ama kelello ea motho.
Metsotso
Haeba u hloka ho phahamisa moelelo o akaretsang, lero le sa tsoa khuoa le loketse. Mohlala, kamora ho ja lero la tamati, bophelo bo botle bo ntlafala kapele. Se ke la lebala hore ho li-berry le lino tse nang le litholoana ho na le livithamine tse lekaneng, tse thusang ho hlahiseng serotonin.
Lioli tsa liphoofolo le tsa meroho
Li-acids 3 tsa mafura li kenella ka kotlolloho mokhatlong oa boko. Ke li-acid tsena tse fumanehang ho liphoofolo le oli ea meroho. Tse ling tsa tsona:
- oli ea folaxe,
- oli ea cod sebete
- oli ea sardine.
Meroho le litholoana
Ho bohlokoa ho tseba hore na ke lijo life tse nang le tryptophan.
Sekhahla se seholo ka ho fetisisa se fumaneha ho algae e tala, ho kenyelletsa laminaria kapa spirulina.
Empa mokhoa o bonolo ka ho fetisisa ke ho fa 'mele ena amino acid ena ka ho reka sepinche kapa li-turnips tse ncha' marakeng.
Ntle le moo, lijo tse nang le tryptophan-rich tse ngata li kenyeletsa:
- linaoa
- makhasi a parsley
- khábeche: broccoli, Beijing, tšoeu, kholifulawa le kohlrabi.
Litholoana tse omisitsoeng le litholoana
Litholoana li na le litaba tse tlase, empa ka nako e ts'oanang, li na le mosebetsi oa bohlokoa ho feta - li fa 'mele livithamini.
Ho hlahisa serotonin maling, hoa hlokahala ho a ja: Bakeng sa batho ba lefu la tsoekere, ho bohlokoa ho tseba hore litholoana tse omisitsoeng li kopantsoe le lefu la tsoekere joang, le tlhaiso-leseling e fumanehang sebakeng sa rona sa marang-rang e tla thusa ntlheng ena.
- libanana
- melon
- mehla
- li-oranges.
Nuts
Linate tse kang linate tsa phaene le lierekisi li tsebahala ka seemo sa tsona se phahameng sa amino acid. Tryptophan e nyane e fumaneha ho li-pistachios, almonds le cashews.
Lihlahisoa tsa lebese
Cheese e thata ke rekoto ea 'nete ea serotonin. Sebakeng sa bobeli ho litaba tsa serotonin:
- lebese
- chisi ea chisi
- chisi ea tranelate.
Lithollo le lijo-thollo
Bakeng sa ts'ebetso e nepahetseng ea 'mele, ho bohlokoa ho ja lijo-thollo. Bo-rasaense ba na le maikutlo a fapaneng mabapi le se felletseng ka amino ena ea acid. Ho lumeloa hore ka buckwheat le oatmeal. Ka lijo-thollo, lik'habohaedreite tse rarahaneng li leka-lekanya boemo ba tsoekere maling.
Ho feta moo, lik'habohaedreite tse joalo li etsa hore maemo a insulin a thathamise. O kenya letsoho ka kotloloho ho tsamaiso ea tryptophan, ka kotloloho bokong.
Tafoleng ea Lijo tsa Zama
| Sehlahisoa | Tryptophan | % ea meputso ea letsatsi le letsatsi ho 1 e sebeletsang e le 200g. |
| caviar e khubelu | 960 mg | 192% |
| caviar e ntšo | 910 mg | 182% |
| Chese ea Dutch | 780 mg | 156% |
| peanate | 750 mg | 150% |
| lialmonde | 630 mg | 126% |
| mabokose | 600 mg | 120% |
| chisi ea tranelate | 500 mg | 100% |
| linate tsa phaene | 420 mg | 84% |
| nama ea mmutla, mohatla | 330 mg | 66% |
| halva | 360 mg | 72% |
| squid | 320 mg | 64% |
| mackerel | 300 mg | 60% |
| lipeo tsa sonobolomo | 300 mg | 60% |
| pistachios | 300 mg | 60% |
| khoho | 290 mg | 58% |
| lierekisi, linaoa | 260 mg | 52% |
| herring | 250 mg | 50% |
| veal | 250 mg | 50% |
| nama ea khomo | 220 mg | 44% |
| salmon | 220 mg | 44% |
| cod | 210 mg | 42% |
| konyana | 210 mg | 42% |
| chisi e nang le mafura | 210 mg | 40% |
| mahe a likhoho | 200 mg | 40% |
| pollock | 200 mg | 40% |
| chokolete | 200 mg | 40% |
| nama ea kolobe | 190 mg | 38% |
| chisi e nang le mafura a tlase | 180 mg | 36% |
| carp | 180 mg | 36% |
| halibut, pike perch | 180 mg | 36% |
| chisi e nang le mafura a tlase | 180 mg | 36% |
| buckwheat | 180 mg | 36% |
| nyalothe | 180 mg | 36% |
| sea bass | 170 mg | 34% |
| mackerel | 160 mg | 32% |
| oat groats | 160 mg | 32% |
| liapolekose tse omisitsoeng | 150 mg | 30% |
| li-mushroom | 130 mg | 26% |
| harese groats | 120 mg | 24% |
| pearl harese | 100 mg | 20% |
| bohobe ba koro | 100 mg | 20% |
| litapole tse halikiloeng | 84 mg | 16.8% |
| mehla | 75 mg | 15% |
| raese e phehiloeng | 72 mg | 14.4% |
| litapole tse phehiloeng | 72 mg | 14.4% |
| bohobe ba rye | 70 mg | 14% |
| li-prunes | 69 mg | 13.8% |
| meroho (dill, parsley) | 60 mg | 12% |
| beetroot | 54 mg | 10.8% |
| morara o omisitsoeng | 54 mg | 10.8% |
| khábeche | 54 mg | 10.8% |
| libanana | 45 mg | 9% |
| lihoete | 42 mg | 8.4% |
| seqha | 42 mg | 8.4% |
| lebese, kefir | 40 mg | 8% |
| tamati | 33 mg | 6.6% |
| apricots | 27 mg | 5.4% |
| li-oranges | 27 mg | 5.4% |
| kharenate | 27 mg | 5.4% |
| litholoana tsa morara | 27 mg | 5.4% |
| Lemon | 27 mg | 5.4% |
| liperekisi | 27 mg | 5.4% |
| ciliegia | 24 mg | 4.8% |
| fragole | 24 mg | 4.8% |
| tse tala | 24 mg | 4.8% |
| tangerine | 24 mg | 4.8% |
| mahe a linotsi | 24 mg | 4.8% |
| plums | 24 mg | 4.8% |
| likomkomere | 21 mg | 4.2% |
| zucchini | 21 mg | 4.2% |
| lehapu | 21 mg | 4.2% |
| morara | 18 mg | 3.6% |
| melon | 18 mg | 3.6% |
| Persimmon | 15 mg | 3% |
| cranberries | 15 mg | 3% |
| liapole | 12 mg | 2.4% |
| pears | 12 mg | 2.4% |
| peinapole | 12 mg | 2.4% |
Tryptophan ho Dietetics
Hona joale ha u sebelisa k'hemisteng efe kapa efe u ka reka sethethefatsi se nang le ntho ena. Leha ho le joalo, lingaka li hlahisitse "tryptophan ja."
Letsatsi le letsatsi, 'mele oa motho o hloka ligrama tse 350 tsa lijo tse nang le tryptophan. Rasaense Luca Passamonti ke motšehetsi oa lijo tsena, mme o re e fokotsa mabifi ebile e thusa ho thibela ho ipolaea, leha ho sa tsejoe hore na ke bokae.
Tlhoko ea tryptophan bakeng sa motho ka letsatsi, ka karolelano, ke grama e le 'ngoe feela. Mmele oa motho ha o hlahise ka bolokolohi tryptophan. Le ha ho le joalo, tlhoko ea eona e kholo haholo, kaha e ameha sebopeho sa protheine. Ho ipapisitse le protheine hore na methapo ea methapo ea motho le pelo e tla sebetsa maemong afe.
Leha ho le joalo, haeba palo e kholo ea tryptophan e kena 'meleng, joale e ka hlaha:
- Mathata a ho hola
- Mathata a boima: phaello kapa tahlehelo,
- Ho hloka boroko
- Ho teneha
- Ho senyeha ha mohopolo
- Takatso ea lijo
- Tšebeliso e ngata ea lijo tse kotsi,
- Ho opeloa ke hlooho.
Ka kopo elelloa: ho fetella hoa ntho ena ho kotsi 'me maemong a mang ho kotsi haholo ho batho. Bohloko manonyeletsong a mesifa le mefuta e fapaneng ea edema ea lipheletso li etsahala khafetsa. Lingaka li khothalletsa ho nka amino acid ka lijo, eseng ka lithethefatsi.
Ha ho hlile ha ho hlokahale hore u sebelise feela lijo tse nang le palo e kholo ea tryptophan. Ho ja hantle le ho lekola boleng ba lijo.
