Kusanganisira chikafu chakapfuma mu tryptophan mune chikafu chakaratidzirwa senge rakanakisa zano panguva yezvikamu zvekushushikana kana kushushikana. Uye ndezvekuti ivo vanopa kune kuwedzera mazinga eserotonin zvakasikwa.
Asi zvakazara inofungidzirwa kuti izvi zvekudya (kana zvirinani sezvazvinogona) zvinofanirwa kugara zviripo mukudya kuchengetedza hutano hwakanaka hwepfungwa nemuviri.. Tsvaga zvese zvaunoda kuti uzive nezve tryptophan uye ndezvipi zvekudya zvaunogona kuzviwana mazviri.
Chii chinonzi tryptophan?
Tryptophan amino acid. Sezvo ivo vachigadzira mapuroteni, maamino acids ndiwo makiyi ekuchengetedza kwehupenyu. Basa raTryptophan rinonyanya kuzivikanwa senge rinotungamira serotonin. Iyo inozivikanwa zvakare sehormone yemufaro, mazinga eserotonin muuropi anogona kukanganisa mamoods evanhu.
Iyo inosanganiswa nemanzwiro akanaka uye mamiriro epfungwa, sekuzara, kudzikama, kugara zvakanaka uye kunyangwe mufaro. Muchidimbu, ndechimwe chezvidimbu zvinouya pamwechete mumuviri kusimudzira kuyerwa kwepfungwa. Saka ndezve chinhu chakakodzera kufunga kana iwe uchifarira kuve noutano zvese mupfungwa nepanyama.
Tryptophan mabhenefiti
Tryptophan inozivikanwa kupfuura zvese nekuda kweayo antidepressant mhedzisiro. Iyo inoshandiswa kubatsira kudzora kushushikana, pamwe nekubatsira iwe kurara zvirinani (funga kuisanganisira iyo pakudya kwemanheru kuti uwane kunyange yakawanda yeiyi bhenefiti) Kudya chikafu chakapfuma mu tryptophan kunoonekwawo sekubatsira kurwisa kusagadzikana kunokonzerwa nePMS muvakadzi.
Nenzira iyi, kushomeka kwayo kunogona kukuvadza manzwiro evanhu. Uye ndezvekuti iwo akadzika mazinga e tryptophan anogona kuwedzera njodzi yekutambura kumwe kusagadzikana, kusanganisira kushaya hope, kusagadzikana uye kushushikana.
Tryptophan inowanikwa sei?
Muviri haugone kuita tryptophan pachawo (ndosaka iri pakati pemapfumbamwe akakosha amino acids). Neraki, iwe unogona kuwana iyi amino acid kuburikidza nezvakawanda zvekudya uye nekudaro unobatsirwa kubva pane kwayo yakanaka mhedzisiro yako manzwiro
Kudya mapuroteni akakwana mukudya kwako kunovimbisa huwandu hwakawanda hwe tryptophan. Uye izvo ndezvimwe zvezvakavanzika zvechinhu ichi ndechekuti inowanikwa mune zvakawanda muzvikafu zvakare zvakapfuma mumapuroteni. Kuti uwane zvakanyanyisa kubva mazviri, unofanirwa kuona kuti pane zvakakwana chikafu chakapfuma chesimbi, magnesium uye mavitamini eboka B mukudya.
Izvo zvinofanirwa kucherechedzwa kuti zvinodikanwa kubheja pese pazvinogoneka pazvikafu zvechisikigo, kana zvirinani kwete zvakare kugadzirwa. Izvo zvakare zvakakosha kuti udye chikafu chakapfuma mu tryptophan mukati memwedzi inotonhora. Icho chikonzero ndechekuti inogadzira serotonin uye panguva yekudonha uye yechando iwo mazinga echinhu ichi mumuviri anoderedzwa nekuda kwemaawa mashoma ezuva.
Ndezvipi zvekudya zvine most tryptophan?
Zvikafu zvinotevera ndezvezvinyorwa zvepamusoro zve tryptophan. Nyama uye mukaka ndiwo masosi anozivikanwa eiyi amino acid, asi vegans uye vezvinomera vanozowanawo sarudzo dzisiri dzemhuka mavambo:
Mazai
Kudya mazai ndiko imwe yedzakareruka nzira dzekuwana tryptophan kuburikidza nekudya.
Carne
Inowanikwa mune zvese zvichena nezvitsvuku, asi zvinokurudzirwa kubheja pane zvekutanga nekuti vane mafuta mashoma, kunyanya kana iwe ukabvisa ganda.
Hove uye hove
Iwe unogona zvakare kuwana tryptophan kubva kuhove uye shellfish, kusanganisira tuna, salmon nemaprawuni.
Zvigadzirwa zvemukaka
Misi uye zvigadzirwa zvayo, senge yogati uye chizi, zviri pakati pezvikafu zvakapfuma mu tryptophan. Asi yeuka izvo, kudzivirira kufutisa, zvakakosha kusarudza shanduro dzakatsetseka kana dzakaderera-mafuta.
Muriwo
Chikafu senge bhinzi, nyemba, kana soya akakosha mukudya kune hutano. Iyo tryptophan yemukati yetsanga ndeimwe yezvikonzero zvakawanda zvekuzvidya nguva dzose.
Nuts uye mbeu
Idya michero nembeu (senge maamondi, walnuts, kana mbeu yezuva) inobatsira kuchengetedza akanaka serotonin mazinga.
michero
Mukati meichi chikafu boka, Bhanana neavocado ndidzo dzinomira zvakanyanya kune mupiro wavo we tryptophan.
Zviyo
Tichifunga mupiro waro we tryptophan, Zviyo senge oatmeal ndiyo sarudzo huru yekudya kwemangwanani kana iwe uchida kutanga zuva mune yakanaka mood.
Black chocolate
Chokoreti inodarika mubairo unotapira. Iyo zvakare ine zvinobatsira pauropi nekuda kweayo tryptophan zvemukati.
Tryptophan zvinowedzera
Iwe unogona zvakare kuwana tryptophan kuburikidza nechikafu chinowedzera. Zvisinei, zvinodikanwa kuti uzvitore pasi pekutarisirwa kwehunyanzvi. Chikonzero ndechekuti vanogona kusangana nemimwe mishonga, pamwe nekukuvadza panguva yekuzvitakura nekuyamwisa.
Zvakare, kushungurudzwa kweizvi zvinowedzera zvinogona kukonzera mhedzisiro senge kurutsa uye manyoka. Saka zvakachengeteka kuzviwana kuburikidza nekudya.