Tryptophan ndi amino acid omwe amathandiza kuti agone. Ndi gawo la zinthu zambiri, ndipo zimayesedwa makamaka mu milligrams: kuchuluka kwa mg pa 200 calories.
Tryptophan amapezeka mu zakudya, kuphatikizapo nkhuku nyama, mkaka, nsomba, masamba ndi tirigu. Koma koposa zonse zili pamtunda wa nthiti ya ng'ombe. Mankhwalawa amapezeka mu cutlets kwa hamburger yokazinga mu poto.
Amino acid tryptophan - wothandizira thupi lathu
Pogwiritsira ntchito zakudya zomwe zimagwiritsidwa ntchito muzitsulo, munthu sangathe kugona tulo, koma amachepetsanso kukhumudwa, kusintha kwa maganizo okhudzana ndi PMS, migraine komanso zambiri zimachepetsa thanzi labwino. Tryptophan, nayenso, amasandulika kukhala serotonin, ndipo ndizofunika kuti ntchitoyo ikhale yabwino. Chizoloŵezi cha tsiku ndi tsiku cha tryptophan mosiyanasiyana chikusiyana ndi 500 mpaka 2,000 mg pafupipafupi omwe amalandirira phwando - katatu patsiku.
Ngati thupi likumva kuti alibe vutoli, limatha kudwala matenda amthupi ndi maganizo. Tryptophan imatithandiza kuti tikhalebe abwino, chifukwa zimathandiza kuti:
- chikhalidwe;
- kuchepetsa njala;
- kuchiza nthenda ndi matenda a maganizo;
- kukula kwa mahomoni.
Tryptophan mu chakudya
Tryptophan ndi gawo lofunika kwambiri la mapuloteni, choncho amapezeka mu zakudya zamapuloteni, komanso nyama ndi zomera.
Tryptophan mu zakudya zamtundu:
- mu Turkey ndi kalulu wa 330 mg;
- mu gulu lachiwiri la nkhuku - 330;
- mu gulu loyamba nkhuku - 290;
- mu veal - 250;
- mu chiwindi cha ng'ombe - 240;
- mu ng'ombe - 220;
- mu mwanawankhosa - 210;
- nkhuku mazira - 200;
- mu nkhumba - 190.
Choncho ndikofunikira kulingalira, kuti pogwirizanitsa minofu mulibe amino acid, ndi kuwonjezera mabokosi ake kukonzekera kudula kuchokera kumtunda wochepa kapena wakuda.
Tryptophan mu nsomba ndi nsomba:
- mu zofiira zofiira ndi zakuda - 960;
- mu squids - 320;
- mu horse makkerel - 300;
- mumtsinje wa Atlantic - 250;
- mu salimoni - 220;
- mu cod ndi pollock - 210;
- mu carp, halibut ndi pike perch - 180;
- m'nyanja - 170;
- mu mackerel - 160.
Mu mkaka:
- mu tchizi cha Dutch - 790;
- mu kanyumba kakang'ono katsiku - 210;
- mu kanyumba kakang'ono ka mafuta kanyumba - 210;
- mu kefir ndi mkaka - 40.
Tryptophan mu mtedza ndi mbewu:
- mu mtedza -750;
- mu amondi - 630;
- mu kanyumba - 600;
- mumitengo ya mkungudza - 420;
- mu mbewu za mpendadzuwa ndi pistachios - 300.
Mu tirigu ndi nyemba:
- mu soya - 600;
- nyemba ndi nandolo - 260;
- mu zokolola zam'kati - 180;
- mu tirigu - 170;
- mu oatmeal - 160;
- mu nkhaka ya barele - 120;
- mu ngale ya balere - 120.
Zida zina zomwe zili ndi tryptophan:
- mu chokoleti - 200;
- mu apricots zouma - 150;
- mu bowa - 130;
- pasitala - 130;
- mu mkate wa tirigu - 100.
Ndipo kuonetsetsa kuti kuyamwa bwino kwa tryptophan kumathandizira kwambiri chakudya, vitamini B, magnesium ndi chitsulo. Ndicho chifukwa chake ndi kofunikira kwambiri kudya zakudya zoyenera. Anthu ambiri amakhulupirira kuti ndikwanira kudya zakudya zogwiritsidwa ntchito, koma izi si zokwanira. Ndikofunika kuti muwaphatikize moyenera. Kupatsa thupi lanu ndi asidi ofunika, sandwich ya mikate yoyera ndi tchizi, komanso nyama ndi pasitala, zidzakwanira. Ndipo tryptophan imeneyo imapangidwa bwino, nkofunika kudya chiwindi, chifukwa chiri ndi amino acid ambiri, chitsulo ndi mavitamini a gulu B.
Kuchita chidwi ndi zinthu zoterezi sikofunika, popeza kuti zochuluka zawo zimatha kuvulaza thupi. Chilichonse chikhale chachilendo.