Babu shakka duk mutane suna ƙarƙashin yanayin sauya yanayi. Amma mutane kalilan sun san cewa don guje wa wannan, ana buƙatar iko da matakin tryptophan a cikin jini. Yana da mahimmanci don daidaita tsarin abincin ku, samun ingantaccen bacci da halaye masu kyau.
Kamar yadda ka sani, tryptophan yana da tasirin gaske akan rudar bacci mutum yana ƙaruwa da yanayin sa. Lokacin da tryptophan ya shiga cikin jiki, yana kara samar da sinadarin serotonin, hakan yana haifar da annashuwa da kwanciyar hankali.
Siffofi Masu Amfani
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 na atomatik yana nuna cewa samfuran suna da tryptophan.
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 kan 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.
Juices
Idan kana buƙatar haɓaka yanayi na gaba ɗaya, ruwan 'ya'yan itace da aka matse shi da kyau. Misali, bayan cin ruwan tumatir, lafiyar ta inganta da sauri. Kar ku manta cewa a cikin Berry da ruwan 'ya'yan itace akwai wadataccen bitamin, wanda ke ba da gudummawa ga samar da serotonin.
Dabbobin dabbobi da kayan lambu
Omega 3 mai kitse yana shiga cikin kungiyar kai tsaye. Waɗannan acid ne waɗanda ake samu a cikin dabbobi da kuma kayan mai. Wasu daga cikinsu:
- flax iri mai,
- kwalin hanta
- sardine mai.
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 masu arziki na tryptophan sun hada da:
- wake
- faski ganye
- kabeji: broccoli, Beijing, fari, farin kabeji da kohlrabi.
'Ya'yan itãcen marmari da kayan marmari
'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 muhimmanci 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.
- ayaba
- guna
- kwanakin
- lemu.
Kwayoyi
Kwayoyi irin su kwayan itacen Pine da gyada sun shahara saboda babban abun da ke tattare da amino acid Ana samun kananan tryptophan a cikin pistachios, almonds da cashews.
Kayayyakin madara
Hard cuku mai rikodin gaskiya ne na serotonin. A wuri na biyu a cikin abun ciki na serotonin:
- madara
- gida cuku
- kirim mai tsami.
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
| Samfuri | Gwada | % na rancen yau da kullun a cikin 1 nauyin yin 200g. |
| ja caviar | 960 mg | 192% |
| baki caviar | 910 mg | 182% |
| Yaren mutanen Holland | 780 MG | 156% |
| gyada | 750 MG | 150% |
| almon | 630 MG | 126% |
| cashews | MG 600 | 120% |
| kirim mai tsami | 500 MG | 100% |
| Kayan kwayoyi | 420 mg | 84% |
| nama zomo, turkey | 330 MG | 66% |
| halva | 360 MG | 72% |
| squid | 320 MG | 64% |
| doki mackerel | 300 MG | 60% |
| sunflower tsaba | 300 MG | 60% |
| pistachios | 300 MG | 60% |
| kaji | 290 mg | 58% |
| Peas, wake | 260 MG | 52% |
| herring | 250 MG | 50% |
| naman maroƙi | 250 MG | 50% |
| naman sa | 220 mg | 44% |
| kifi | 220 mg | 44% |
| kwali | 210 mg | 42% |
| rago | 210 mg | 42% |
| mai gida cuku | 210 mg | 40% |
| ƙwai kaza | 200 MG | 40% |
| pollock | 200 MG | 40% |
| cakulan | 200 MG | 40% |
| naman alade | 190 MG | 38% |
| cuku gida mai mai mai kitse | 180 MG | 36% |
| irin kifi | 180 MG | 36% |
| halibut, pike perch | 180 MG | 36% |
| cuku gida mai mai mai kitse | 180 MG | 36% |
| buckwheat | 180 MG | 36% |
| gero | 180 MG | 36% |
| bakin teku | Mita 170 | 34% |
| mackerel | 160 MG | 32% |
| oat groats | 160 MG | 32% |
| bushe apricots | 150 MG | 30% |
| namomin kaza | 130 MG | 26% |
| sha'ir groats | 120 MG | 24% |
| lu'u-lu'u | 100 MG | 20% |
| burodin alkama | 100 MG | 20% |
| soyayyen dankali | 84 MG | 16.8% |
| kwanakin | 75 MG | 15% |
| Boiled shinkafa | 72 MG | 14.4% |
| Boiled dankali | 72 MG | 14.4% |
| hatsin rai | 70 MG | 14% |
| prunes | 69 MG | 13.8% |
| ganye (dill, faski) | 60 MG | 12% |
| gwoza | 54 MG | 10.8% |
| raisins | 54 MG | 10.8% |
| kabeji | 54 MG | 10.8% |
| ayaba | 45 MG | 9% |
| karas | 42 MG | 8.4% |
| durƙusa | 42 MG | 8.4% |
| madara, kefir | 40 MG | 8% |
| tumatir | 33 MG | 6.6% |
| apricots | 27 MG | 5.4% |
| lemu | 27 MG | 5.4% |
| pomegranate | 27 MG | 5.4% |
| innabi | 27 MG | 5.4% |
| lemun tsami | 27 MG | 5.4% |
| peach | 27 MG | 5.4% |
| ceri | 24 MG | 4.8% |
| strawberries | 24 MG | 4.8% |
| rasberi | 24 MG | 4.8% |
| Tanjarin | 24 MG | 4.8% |
| zuma | 24 MG | 4.8% |
| plums | 24 MG | 4.8% |
| cucumbers | 21 MG | 4.2% |
| zucchini | 21 MG | 4.2% |
| kankana | 21 MG | 4.2% |
| innabi | 18 MG | 3.6% |
| guna | 18 MG | 3.6% |
| jimrewa | 15 MG | 3% |
| cranberries | 15 MG | 3% |
| apples | 12 MG | 2.4% |
| pears | 12 MG | 2.4% |
| abarba | 12 MG | 2.4% |
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 na 350 na abinci 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 a rana, a matsakaita, gram 1 ne 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:
- Rashin rikicewar haɓaka
- Matsalar nauyi: riba ko asara,
- Rashin damuwa
- Rashin Gaggawa
- Rashin ƙwaƙwalwar ajiya
- Rashin ci
- Yawancin abinci mai cutarwa,
- 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 adadin adadin tryptophan. Daidai ne a ci kuma a kula da ingancin abinci.
