Okumnandi "ama-antidepressants": ukudla okungu-10 okuqukethe i-tryptophan

I-Tryptophan ingenye yama-amino acid ayisishiyagalombili abalulekile. Kufana nokubasa emizimbeni yethu. Kodwa umzimba womuntu awukhiqizi i-tryptophan: siyithola ngokudla kuphela. Uma ingekho i-tryptophan eyanele, siba buthakathaka, sicasuke futhi siphazamiseke, sigule kaningi futhi silale kancane.

Iqiniso liwukuthi le nto "inomthwalo wemfanelo" wokuhlanganiswa kwe-serotonin, evame ukubizwa ngokuthi i-hormone yesimo esihle. Enqubweni ye-metabolism, ikhiqiza i-melatonin, eyaziwa ngokuthi "i-hormone yokulala", ne-nicotinic acid, i-vitamin B3, ebaluleke kakhulu ohlelweni lokujikeleza kwegazi.

Kungani i-tryptophan idingeka

Ucwaningo lubonisa ukuthi i-tryptophan inomphumela omuhle ku:

• ukumelana nokucindezeleka nokulinganisela kwengqondo;
• ikhono lokugxila nokufunda;
• inkumbulo ebonakalayo nesebenzayo;
• ikhono lokulawula imizwa.

Abanye ochwepheshe baphawula ukuthi le amino acid ikhulula i-premenstrual syndrome futhi inciphisa ukucindezeleka kokuyeka ukubhema.

I-tryptophan yokwenziwa kuma-capsules namaphilisi isetshenziselwa ukucindezeleka, ukuphazamiseka kokukhathazeka kanye nokuphazamiseka kokulala.

Kodwa ungasheshi ukuzinikeza lesi sidakamizwa esiyisimangaliso: lokhu kufanele kwenziwe ngudokotela. Kodwa kukhona ukudla okuqukethe i-tryptophan okungangezwa ku-rcion.

Ukudla Okuphezulu ku-Tryptophan

1. Ubisi

Ubisi lwepulazi lonke (okuqukethwe kwamafutha kusuka ku-3,2%) kuwumthombo ocebile we-tryptophan. Hhayi kancane kakhulu kulo obisini oluthengwe esitolo.

2. Amaqanda

Ngokuqondile, amaqanda abamhlophe. Kodwa akudingekile ukuhlukanisa izikhupha nhlobo: yidla amaqanda ngendlela othanda ngayo: amaqanda abilisiwe noma abilisiwe kanzima, amaqanda abilisiwe, amaqanda athosiwe noma amaqanda aqoshiwe kuwo.

3. Ushizi oqinile

Umnikazi werekhodi yenani le-tryptophan yi-Italian Parmesan cheese. Kodwa ezinye izishizi eziqinile neziqinile zingafakwa ngokuphephile ekudleni okulwa nokucindezeleka.

4. Izinhlanzi zasolwandle

Ikakhulukazi cod - Atlantic, White Sea, Baltic. Kanye ne-sea bass, i-horse mackerel, i-saithe, i-salmon, i-tuna, i-pollock nezinye izinhlanzi ezinamafutha aphakathi.

5. I-Chia

Ngaphezu kwe-tryptophan, imbewu yalesi sitshalo iqukethe isethi ephelele yamavithamini namaminerali, ama-antioxidants kanye ne-omega-3 polyunsaturated fatty acids - yehlisa ijubane ukuguga futhi andise isikhathi sokuphila.

6. Inyama ebomvu nezinkukhu

Ingulube, inyama yenkomo, iwundlu, unogwaja, i-turkey, ihansi, inkukhu - okungukuthi, yonke imikhiqizo yenyama ecebile ngamaprotheni.

7. Imbewu ye-sunflower

I-100 g yembewu eluhlaza yanele ukumboza isidingo sansuku zonke se-tryptophan ne-vitamin E, kanye nokugcwalisa ukunikezwa kwamavithamini B.

8. Imifino

I-lentils, ubhontshisi, uphizi, uphizi, ubhontshisi yizitshalo ezinamaphrotheni amaningi afana nokwakheka kwenyama. Bacebile futhi nge-potassium ne-magnesium, elawula ukusebenza kwesistimu yezinzwa nenhliziyo futhi iphumule imisipha eqinile.

9. Amantongomane

Ama-alimondi, ama-cashews, amantongomane kaphayini, ama-pistachio, amantongomane akuwona nje ukudla okwanelisayo nokunempilo. Zehlisa amazinga e-hormone yokucindezeleka i-cortisol.

10. Ushokoledi omnyama

Uma ucindezelekile noma ukhathele nje, yidla izikwele ezimbalwa zikashokoledi omnyama. Phela, ubhontshisi we-cocoa nawo usinika i-tryptophan. Futhi iqukethe i-theobromine ne-caffeine - iziphuzo zamandla emvelo ezikunikeza amandla osuku lonke.