Nā meaʻai e waiwai ana i ka tryptophan

Nā hua Sunflower

Me nā meaʻai i waiwai i ka tryptophan i ka papaʻai i hōʻike ʻia ma ke ʻano he papahana maikaʻi loa i nā wā o ke koʻikoʻi a hopohopo paha. A hāʻawi lākou i e hoʻonui kūlohelohe i nā pae serotonin.

Akā holoʻokoʻa Manaʻo ʻia ʻo kēia mau meaʻai (a i ʻole ka hapa nui o lākou e like me ka hiki) e noho mau i ka papaʻai e mālama i ke olakino noʻonoʻo a me ke kino.. E ʻike i nā mea āpau āu e ʻike ai e pili ana i ka tryptophan a me nā meaʻai āu e loaʻa ai.

He aha ka tryptophan?

Hauoli hauʻoli

ʻO ka tryptophan kahi waikawa amino. ʻOiai hana lākou i nā protein, kī nā amino acid i ka mālama ʻana i ke ola. ʻO kā Triptophan kūlana kaulana loa ma ke ʻano he preconorite serotonin. ʻIke pū ʻia ʻo ka hormone hauʻoli, nā pae serotonin i ka lolo hiki ke hoʻopili i ka naʻau o nā kānaka.

Pili ʻia me nā manaʻo maikaʻi a me nā kūlana o ka noʻonoʻo, e like me ka piha, mālie, maikaʻi a me ka hauʻoli. I ka pōkole, ʻo ia kekahi o nā ʻāpana i hui pū ʻia i loko o ke kino e hāpai i ke kaulike noʻonoʻo. No laila e pili ana kahi mea waiwai e noʻonoʻo ai inā ʻoe hoihoi i ke olakino ʻelua i ka noʻonoʻo a me ke kino.

Nā pono ʻo Tryptophan

Moe

Kaulana ʻo Tryptophan ma luna o nā mea āpau no ka hopena antidepressant. Hoʻohana ʻia ia e kōkua i ka mālama ʻana i ke koʻikoʻi a me ke kōkua ʻana iā ʻoe e hiamoe maikaʻi (e noʻonoʻo e pili pū me ia me ka ʻaina awakea e loaʻa hou ai kēia keu pono) ʻO ka ʻai ʻana i nā meaʻai i loko o ka tryptophan manaʻo ʻia hoʻi e kōkua i ka hakakā ʻana i ka hōʻoluʻolu ʻole e PMS i nā wahine.

Ma kēiaʻano, hiki i kona hemahema ke hoʻopōʻino i ke ʻano o ka poʻe. A ʻo ia nā pae haʻahaʻa o ka tryptophan hiki ke hoʻonui i ka makaʻu o ka ʻeha ʻana i kekahi mau maʻi, e like me ka hiamoe ʻole, ka hopohopo a me ke kaumaha.

Pehea e loaʻa ai ka tryptophan?

Waiū pipi

ʻAʻole hiki i ke kino ke hana iā tryptophan iā ia iho (ʻo ia ke kumu i waena o ka ʻeiwa amino acid pono). ʻO ka mea pōmaikaʻi, hiki iā ʻoe ke loaʻa i kēia amino acid ma o nā meaʻai he nui a pēlā e pōmaikaʻi ai i kāna hopena maikaʻi i kāu ʻano.

ʻO ka ʻai ʻana o ka protein i loko o ka papaʻai e hōʻoia ai i kahi lako nui o ka tryptophan. A ʻo ia kekahi o nā mea huna o kēia mea i loaʻa i ka nui o nā meaʻai i waiwai pū i ka protein. No ka loaʻa ʻana o ka mea nui loa, pono ʻoe e ʻike ua lawa meaʻai maikaʻi nā hao, magnesium a me nā wikamina o ka hui B i ka papaʻai.

E hoʻomaopopo e pono ia bet inā hiki i nā meaʻai kūlohelohe, a i ʻole hana ʻole ʻia. He mea nui nō hoʻi e ʻai i nā meaʻai i loko o ka tryptophan i nā mahina anuanu. ʻO ke kumu e hana i ka serotonin a i ka wā o ka hāʻule a me ka hoʻoilo ua hoʻemi ʻia nā pae o kēia mea i ke kino ma muli o nā hola liʻiliʻi o ka lā.

He aha nā meaʻai i loaʻa i ka tryptophan nui?

Nā pua

ʻO nā meaʻai aʻe nā mea me ka ʻike kiʻekiʻe loa o ka tryptophan. ʻO ka ʻiʻo a me ka waiū ka waiwai i ʻike nui ʻia o kēia amino acid, akā e ʻike pū kekahi i nā mea ʻai a me nā mea ʻai ʻē aʻe i nā kumu holoholona ʻole

Nā pua

ʻO nā hua ʻai ka ʻo kekahi o nā ala maʻalahi e kiʻi iā triptophan ma o ka papaʻai.

Kāne

Aia i loko o ka keʻokeʻo a me kaʻulaʻula, akā koi ʻia e pili i ka mea mua no ka mea ʻoi aku ka liʻiliʻi o ka momona momona, keu hoʻi inā hemo ʻoe i ka ʻili.

Salemona

ʻO ka iʻa me ka iʻa iʻa

Hiki iā ʻoe ke kiʻi i ka tryptophan mai ka iʻa a me ka iʻa pūpū, me ia pū kekahi tuna, salemona a me nā prawns.

Nā huahana waiū

ʻO ka waiū a me nā mea i loaʻa mai, e like me ka yogurt a me ka tī, kekahi o nā meaʻai momona i ka tryptophan. Akā e hoʻomanaʻo i kēlā, i mea e pale aku ai i ka kaupaona, he mea nui e koho i ka mana skim a i ʻole nā ​​momona momona.

Nā pīni ʻeleʻele

Nā mea kanu

ʻO nā meaʻai e like me nā pi, nā lihi, a me nā soybeans pono i ka papaʻai olakino. ʻO ka tryptophan ʻike o nā legume i waena o nā kumu he nui e ʻai mau ai iā lākou.

Nā hua a me nā hua

ʻAi i nā huaʻai a me nā ʻanoʻano (e like me nā ʻalemona, nā walnuts, a i ʻole nā ​​ʻano pua sunflower) kōkua i ka mālama ʻana i nā pae serotonin maikaʻi.

Nā maiʻa

ʻO Fruta

Ma loko o kēia pūʻulu meaʻai, ʻo ka maiʻa a me ka avocado ka mea i kū nui i waho no kā lākou kōkua o ka tryptophan.

Nā Cereals

Hāʻawi ʻia i kāna hāʻawi o ka tryptophan, ʻO nā palaʻai e like me ka oatmeal kahi koho maikaʻi loa no ka ʻaina kakahiaka inā makemake ʻoe e hoʻomaka i ka lā i kahi ʻano maikaʻi.

Palelelele

ʻOi aku ka kokoleka ma mua o ka makana momona. Loaʻa iā ia kahi hopena maikaʻi i ka lolo ma muli o kāna ʻike tryptophan.

Nā mea kōkua tryptophan

capsule a me nā pila

Hiki iā ʻoe ke loaʻa iā tryptophan ma o nā mea hoʻopihapihaʻai Eia naʻe, pono ia e lawe iā lākou ma lalo o ka nānā ʻoihana. ʻO ke kumu hiki iā lākou ke launa me kekahi mau lāʻau, a he mea hōʻino hoʻi i ka wā hāpai a me ka hānai ʻana.

Eia kekahi, ʻo ka hōʻino ʻia o kēia mau mea hoʻopihapiha ke kumu i nā hopena ʻaoʻao e like me ka luaʻi a me ka diarrhea No laila ʻoi aku ka palekana o ka loaʻa ʻana ma o ka papaʻai.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.