Tryptophan mu zakudya (tebulo)

M'magome awa amavomerezedwa ndi zofunika tsiku lililonse mu amino acid tryptophan, 250 mg. Zili zofanana ndi kuchuluka kwapakati, kwa munthu wolemera 70kg. Gawo "Peresenti yofunikira tsiku ndi tsiku" likuwonetsa kuchuluka kwa magalamu 100 a mankhwalawa kukhutiritsa zosowa za anthu tsiku ndi tsiku za amino acid.

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ZOKHUDZA NDI ZOKHUDZA KWAMBIRI ZA AMINO ACID TRYPTOPHAN:

dzina mankhwala	Zomwe zili ndi tryptophan mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Tchizi Swiss 50%	1000 mg	400%
Tchizi "Roquefort" 50%	900 mg	360%
Cheddar ya tchizi 50%	735 mg	294%
Ufa wa dzira	720 mg	288%
Tchizi "Poshehonsky" 45%	700 mg	280%
Soya (tirigu)	654 mg	262%
Tchizi (kuchokera mkaka wa ng'ombe)	510 mg	204%
Tchizi cha Parmesan	482 mg	193%
Caviar wofiira wofiira	380 mg	152%
Mkaka ufa 25%	350 mg	140%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	337 mg	135%
Nyama (Turkey)	330 mg	132%
Sikwidi	300 mg	120%
Nyama (nkhuku zopangira nyama)	300 mg	120%
Sesame	297 mg	119%
Nyama (nkhuku)	290 mg	116%
Madzi	287 mg	115%
Nkhuta	285 mg	114%
Pistachios	271 mg	108%
Nandolo (zotetezedwa)	260 mg	104%
Nyemba (tirigu)	260 mg	104%
Herring wotsamira	250 mg	100%
Dzira yolk	240 mg	96%
Salimoni	220 mg	88%
Oat flakes "Hercules"	220 mg	88%
Mphodza (tirigu)	220 mg	88%
Tchizi 18% (molimba mtima)	212 mg	85%
Bowa loyera	210 mg	84%
Nyama (ng'ombe)	210 mg	84%
Cod	210 mg	84%
Chibwenzi	200 mg	80%
Pollock	200 mg	80%
Nyama (mwanawankhosa)	200 mg	80%
Nsomba ya makerele	200 mg	80%
Tchizi cha Feta	200 mg	80%
Dzira la nkhuku	200 mg	80%
Magalasi	190 mg	76%
Nyama (nyama ya nkhumba)	190 mg	76%
Gulu	190 mg	76%
Nkhono	190 mg	76%

Onani mndandanda wathunthu wazogulitsa

tryptophan mu mkaka:

dzina mankhwala	Zomwe zili ndi tryptophan mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Tchizi (kuchokera mkaka wa ng'ombe)	510 mg	204%
Yogurt 3,2%	72 mg	29%
Kefir 3.2%	43 mg	17%
Mkaka 3,5%	43 mg	17%
Mkaka ufa 25%	350 mg	140%
Ice cream sundae	35 mg	14%
Kirimu 10%	43 mg	17%
Kirimu 20%	36 mg	14%
Tchizi cha Parmesan	482 mg	193%
Tchizi "Poshehonsky" 45%	700 mg	280%
Tchizi "Roquefort" 50%	900 mg	360%
Tchizi cha Feta	200 mg	80%
Cheddar ya tchizi 50%	735 mg	294%
Tchizi Swiss 50%	1000 mg	400%
Tchizi 18% (molimba mtima)	212 mg	85%
Chitseko	180 mg	72%

Zomwe zili mu tryptophan m'mazira ndi dzira:

dzina mankhwala	Zomwe zili ndi tryptophan mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mapuloteni a mazira	170 mg	68%
Dzira yolk	240 mg	96%
Ufa wa dzira	720 mg	288%
Dzira la nkhuku	200 mg	80%
Dzira la zinziri	170 mg	68%

Zomwe tryptophan imapezeka munyama, nsomba ndi nsomba:

dzina mankhwala	Zomwe zili ndi tryptophan mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Salimoni	220 mg	88%
Caviar wofiira wofiira	380 mg	152%
Sikwidi	300 mg	120%
Chibwenzi	200 mg	80%
Pollock	200 mg	80%
Nyama (mwanawankhosa)	200 mg	80%
Nyama (ng'ombe)	210 mg	84%
Nyama (Turkey)	330 mg	132%
Nyama (nkhuku)	290 mg	116%
Nyama (mafuta a nkhumba)	150 mg	60%
Nyama (nyama ya nkhumba)	190 mg	76%
Nyama (nkhuku zopangira nyama)	300 mg	120%
Gulu	190 mg	76%
Herring wotsamira	250 mg	100%
Nsomba ya makerele	180 mg	72%
Nsomba ya makerele	200 mg	80%
sudak	180 mg	72%
Cod	210 mg	84%
Pike	180 mg	72%

Zomwe zili mu tryptophan mu chimanga, phala ndi phala:

dzina mankhwala	Zomwe zili ndi tryptophan mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nandolo (zotetezedwa)	260 mg	104%
Buckwheat (tirigu)	140 mg	56%
Buckwheat (osagwedezeka)	180 mg	72%
Mbewu zikung'amba	60 mg	24%
semolina	110 mg	44%
Magalasi	190 mg	76%
Ngale ya barele	100 mg	40%
Tirigu groats	80 mg	32%
Mapiko amatsekemera mapira (opukutidwa)	180 mg	72%
Mpunga	100 mg	40%
Balere groats	120 mg	48%
Pasitala wa ufa V / s	100 mg	40%
Ufa wa buckwheat	183 mg	73%
Zithunzi Wallpaper	130 mg	52%
Mpunga wa rye	110 mg	44%
Rye ufa wonse	130 mg	52%
Oats (tirigu)	150 mg	60%
Tirigu (tirigu, mitundu yofewa)	150 mg	60%
Tirigu (tirigu, kalasi yovuta)	140 mg	56%
Mpunga (tirigu)	90 mg	36%
Rye (tirigu)	130 mg	52%
Soya (tirigu)	654 mg	262%
Nyemba (tirigu)	260 mg	104%
Oat flakes "Hercules"	220 mg	88%
Mphodza (tirigu)	220 mg	88%
Balere (tirigu)	120 mg	48%

Zomwe zili ndi tryptophan mu mtedza ndi mbewu:

dzina mankhwala	Zomwe zili ndi tryptophan mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nkhuta	285 mg	114%
Walnut	170 mg	68%
Acorns, zouma	98 mg	39%
Mtedza wa pine	107 mg	43%
Madzi	287 mg	115%
Sesame	297 mg	119%
Amondi	130 mg	52%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	337 mg	135%
Pistachios	271 mg	108%
Nkhono	190 mg	76%

Zomwe zili ndi tryptophan mu bowa:

dzina mankhwala	Zomwe zili ndi tryptophan mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Bowa wa oyisitara	42 mg	17%
Bowa loyera	210 mg	84%
Bowa la Shiitake	11 mg	4%

Zomwe zili ndi tryptophan mu zipatso, ndiwo zamasamba, zipatso zouma:

dzina mankhwala	Zomwe zili ndi tryptophan mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Apurikoti	9 mg	4%
Basil (wobiriwira)	39 mg	16%
Biringanya	12 mg	5%
Nthochi	15 mg	6%
Rutabaga	13 mg	5%
Kabichi	10 mg	4%
Kolifulawa	39 mg	16%
Mbatata	28 mg	11%
Anyezi	20 mg	8%
Kaloti	12 mg	5%
Mkhaka	5 mg	2%
Tsabola wokoma (Chibugariya)	10 mg	4%