Tryptophan ndiyo inonzi amino acid inobatsira kuvandudza kurara. Icho chikamu chezvinhu zvizhinji, uye inotaridzwa zvikuru mumamiriyoni: chiyero chemu mg pa200 calori.
Tryptophan inowanikwa muzvokudya, kusanganisira huku yekuku, mishonga yehuisi, hove yemvura, miriwo uye zviyo. Asi kupfuura izvo zvose zviri mune chikamu chepamusoro chepurupa yenzombe. Nhamba shomanana ye tryptophan inowanikwa mu cutlets ye hamburger yakabikwa muhari yefrying.
Amino acid tryptophan - anobatsira muviri wedu
Kushandisa muzvigadzirwa zvekudya zvakazara mu tryptophan, munhu haagoni kungovandudza kurara, asiwo kuderedza kuora mwoyo, kuchinja kwemanzwiro anowanikwa ne PMS, migraine uye kazhinji kuvandudza hutano huzhinji. Tryptophan, uyewo, inoshandurwa kuva serotonin, uye inongodiwa chete kuvandudza basa reropi. Mutsetse wekushandiswa wezuva nezuva we tryptophan inoshandiswa kubva pa500 kusvika ku 2 000 mg pane nguva yakakurudzirwa yekugamuchira - katatu pazuva.
Kana muviri uchinzwa kusashaiwa kwezvinhu izvi, zvinogona kutungamirira kuhutano hwepanyama uye hwepfungwa. Tryptophan inotibatsira kuti tirambe takagadzikana, sezvo inobatsira:
- chimiro chekudya;
- kuderedza nzara;
- kuporesa neuroses uye chirwere chepfungwa;
- kukura hormone production.
Tryptophan muzvokudya
Tryptophan chikamu chinonyanya kukosha chepuroteni, uye naizvozvo inowanikwa muzviratidzo zveprotini, pamwe chete nemhuka nemiti yemiti.
Tryptofani mune zvigadzirwa zvemhuka:
- mune turkey uye munyekwe we 330 mg;
- muchikamu chechipiri chicken - 330;
- muchikamu chekutanga chicken - 290;
- mune veal - 250;
- mumuviri wehuchi - 240;
- mudumbu - 220;
- mugwayana-210;
- mukuku mazai - 200;
- mune inguruve - 190.
Nokudaro zvakakosha kufunga, kuti mukubatanidza mishonga pasina amino acids, uye kuwedzera mashizha ayo kugadzirira kubvisa kubva kumucheto wakasimba kana wakaoma.
Tryptofani mune hove uye hove dzegungwa:
- mune tsvuku uye nyema caviar - 960;
- in squids - 320;
- mune horse mackerel - 300;
- muAtlantic herring - 250;
- muSaroni - 220;
- mune cod nepollock - 210;
- mu carp, halibut uye pike perch - 180;
- mugungwa rega - 170;
- in mackerel - 160
Muzvigadzirwa zvemakaka:
- muDutch cheese - 790;
- mune mafuta cottage cheese - 210;
- muchepasi-fat cottage cheese - 210;
- in kefir nemukaka - 40.
Tryptophan mu nuts uye mbeu:
- mumucheka -750;
- muamamondi - 630;
- mumakaro - 600;
- mumisidhari nyere - 420;
- mune mbeu yezuva uye pistachios - 300.
Muzvokudya uye nemiti:
- mu soya - 600;
- mune nyemba uye peas - 260;
- muzvigadzirwa zvemakungwa - 180;
- mugorosi - 170;
- in oatmeal - 160;
- mune bhariki matengu - 120;
- mune pearl bhari - 120.
Zvimwe zvigadzirwa zvine tryptophan:
- muchokoti - 200;
- mu apricots akaomeswa - 150;
- muwaini - 130;
- mu pasta - 130;
- mugorosi chingwa - zana.
Uye kuva nechokwadi kuti kuedza kwakanaka kwee tryptophan kunobatsira ma carbohydrate, B mavitamini, magnesium uye iron. Ndicho chikonzero nei zvakakosha kudya kudya. Vanhu vazhinji vanotenda kuti zvakakwana kudya zvokudya zvakapfuma mu tryptophan, asi izvi hazvina kukwana. Zvakakosha kuti ugone kunyatsozvibatanidza. Kupa muviri wako nechidimbu chinokosha, sandwich yechingwa chena uye cheese, pamwe chete nenyama uye pasta, zvinonyatsoenderana. Uye iyo tryptophan iri nani, yakakosha kudya chiropa, sezvo ine majini akawanda, iron uye mavitamini eboka B.
Kunyanya kufarira zvibereko zvakadai hazvidiwi, sezvo zvakasara zvinogona kukanganisa kuhupenyu. Zvose zvinofanira kuve zvakasikwa.