Zokoma "zodetsa nkhawa": Zakudya 10 zomwe zili ndi tryptophan

Tryptophan ndi amodzi mwa ma amino acid asanu ndi atatu ofunikira. Zili ngati mafuta a thupi lathu. Koma thupi la munthu silitulutsa tryptophan: timapeza ndi chakudya chokha. Ngati mulibe tryptophan yokwanira, timakhala otopa, okwiya komanso osokonezedwa, timadwala pafupipafupi komanso kugona pang'ono.

Chowonadi ndi chakuti chinthu ichi ndi "choyang'anira" pakupanga kwa serotonin, yomwe nthawi zambiri imatchedwa mahomoni amalingaliro abwino. Mu kagayidwe kachakudya, amapanga melatonin, yotchedwa "sleep hormone", ndi nicotinic acid, vitamini B3, yomwe ndi yofunika kwambiri pa kayendedwe ka magazi.

Chifukwa chiyani tryptophan ndiyofunikira

Kafukufuku akuwonetsa kuti tryptophan ili ndi zotsatira zabwino pa:

• kukana kupsinjika maganizo ndi kulingalira bwino;
• luso lokhazikika ndi kuphunzira;
• kukumbukira zowoneka ndi ntchito;
• kutha kulamulira maganizo.

Akatswiri ena amanena kuti amino acid imeneyi imathetsa vuto la premenstrual komanso imachepetsa nkhawa yosiya kusuta.

Synthetic tryptophan mu makapisozi ndi mapiritsi amagwiritsidwa ntchito pa kukhumudwa, kusokonezeka kwa nkhawa komanso kugona.

Koma musathamangire kudzipangira nokha mankhwalawa mozizwitsa: izi ziyenera kuchitidwa ndi dokotala. Koma pali zakudya zomwe zili ndi tryptophan zomwe zitha kuwonjezeredwa ku rcion.

Zakudya Zambiri mu Tryptophan

1. mkaka

Mkaka wapafamu wonse (mafuta oyambira 3,2%) ndiye gwero lolemera kwambiri la tryptophan. Osati zochepa kwambiri mu wamba sitolo ogula mkaka.

2. Mazira

Makamaka, dzira azungu. Koma sikoyenera kupatutsa yolks konse: idyani mazira momwe mukufunira: mazira ofewa kapena owiritsa, mazira ophimbidwa, mazira okazinga kapena mazira ophwanyidwa.

3. Tchizi wolimba

Yemwe ali ndi mbiri ya kuchuluka kwa tryptophan ndi tchizi cha ku Italy cha Parmesan. Koma tchizi zina zolimba komanso zolimba zimatha kuphatikizidwa bwino muzakudya zolimbana ndi nkhawa.

4. Nsomba zam'nyanja

Makamaka cod - Atlantic, White Sea, Baltic. Komanso sea bass, horse mackerel, saithe, saithe, tuna, pollock ndi nsomba zina zamafuta ochepa.

5. Chiya

Kuphatikiza pa tryptophan, mbewu za chomerachi zimakhala ndi mavitamini ndi minerals ambiri, antioxidants ndi omega-3 polyunsaturated mafuta acids - zimachepetsa ukalamba ndikuwonjezera nthawi ya moyo.

6. Nyama yofiira ndi nkhuku

Nkhumba, ng'ombe, mwanawankhosa, kalulu, Turkey, tsekwe, nkhuku - ndiko kuti, zonse nyama mankhwala wolemera mu mapuloteni.

7. Mbewu za mpendadzuwa

100 g ya njere zosaphika ndizokwanira kuphimba kufunikira kwa tsiku ndi tsiku kwa tryptophan ndi vitamini E, komanso kubwezeretsanso mavitamini a B.

8. Masamba

Nyemba, nyemba, nandolo, nandolo, nyemba ndi mbewu zokhala ndi mapuloteni ambiri omwe amafanana ndi nyama. Amakhalanso ndi potaziyamu ndi magnesium, zomwe zimayang'anira magwiridwe antchito amanjenje ndi mtima komanso kumasuka kwa minofu.

9. Mtedza

Maamondi, ma cashews, mtedza wa pine, pistachios, mtedza sizongowonjezera zokhutiritsa komanso zathanzi. Amachepetsa kuchuluka kwa mahomoni opsinjika cortisol.

10. Chokoleti chakuda

Ngati mukuvutika maganizo kapena kutopa, idyani mabwalo angapo a chokoleti chakuda. Kupatula apo, nyemba za cocoa zimatipatsanso tryptophan. Mulinso theobromine ndi caffeine - zakumwa zamphamvu zachilengedwe zomwe zimakupatsirani mphamvu tsiku lonse.