Kubandakanya ukutya okutyebileyo kwi-tryptophan ekutyeni kubonisiwe njengesicwangciso esiliqili ngexesha leziqendu zoxinzelelo okanye uxinzelelo. Kwaye negalelo labo ukwandisa amanqanaba e-serotonin ngokwendalo.
Kodwa iyonke Kucatshangelwa ukuba oku kutya (okanye ubuncinci kunako konke okusemandleni) kufuneka kusoloko kubakho ekudleni ukugcina impilo yengqondo kunye nempilo. Fumana yonke into oyifunayo malunga ne-tryptophan kunye nokutya onokukufumana kuyo.
Yintoni i-tryptophan?
I-Tryptophan yi-amino acid. Kuba benza iiproteni, iiamino acid ziphambili kulondolozo lobomi. Indima ka-Tryptophan eyaziwa kakhulu njenge-precursor ye-serotonin. Ikwabizwa ngokuba yihomoni yolonwabo, amanqanaba e-serotonin kwingqondo anokuchaphazela imeko yabantu.
Inxulunyaniswa neemvakalelo ezilungileyo kunye neemeko zengqondo, ezinjengokugcwala, ukuzola, impilo-ntle kunye nolonwabo. Ngamafutshane, lelinye lamaqhekeza ahlanganayo emzimbeni ukukhuthaza ukulingana kwengqondo. Ke malunga Into ekufanele uyiqwalasele ukuba unomdla wokuba sempilweni ngokwasemzimbeni nangokwasemzimbeni.
Izibonelelo zeTryptophan
I-Tryptophan idume ngaphezulu kwayo yonke into ngenxa yesiphumo sayo sokudakumba. Isetyenziselwa ukunceda ukulawula uxinzelelo kunye nokukunceda ulale ngcono (cinga ukuyibandakanya nesidlo sangokuhlwa ukuze ufumane esi sibonelelo) Ukutya ukutya okunotye kwi-tryptophan kukwajongwa njengokunceda ekulweni ukungonwabi okubangelwa yi-PMS kwabasetyhini.
Ngale ndlela, ukusilela kwayo kunokuba yingozi kwiimvakalelo zabantu. Kwaye kukuba amanqanaba asezantsi e-tryptophan anokunyusa umngcipheko wokubandezeleka kukuphazamiseka okuthile, kubandakanya ukulala, unxunguphalo kunye noxinzelelo.
Ifumaneka njani i-tryptophan?
Umzimba awukwazi ukwenza i-tryptophan ngokwawo (yiyo loo nto iphakathi kwee-amino acid ezilithoba). Ngethamsanqa ungayifumana le-amino acid ngokutya okuninzi kwaye ke uzuze kwisiphumo sayo esifanelekileyo kwiimvakalelo zakho.
Ukutya iiprotheyini ezaneleyo ekutyeni kwakho kuqinisekisa ubonelelo olukhulu lwe-tryptophan. Kwaye yenye yeemfihlelo zale nto kukuba ifumaneka ngobuninzi kukutya okutyebileyo kwiiprotein. Ukufumana okuninzi kuyo, kuya kufuneka uqiniseke ukuba zanele ukutya okutyebileyo kwesinyithi, i-magnesium kunye neevithamini zeqela B ekudleni.
Kufuneka kuqatshelwe ukuba kuyimfuneko ukubheja xa kunokwenzeka kukutya kwendalo, okanye ubuncinci kungasetyenziswanga. Kukwabaluleke kakhulu ukutya ukutya okutyebileyo kwi-tryptophan ngeenyanga ezibandayo. Isizathu kukuba ivelisa i-serotonin kwaye ngexesha lokuwa nasebusika amanqanaba ale nto emzimbeni ancitshisiwe ngenxa yeeyure ezimbalwa zokukhanya kwelanga.
Kukuphi ukutya okuneyona tryptophan?
Ukutya okulandelayo zezi zinto zinomxholo ophezulu we-tryptophan. Inyama kunye nobisi yeyona mithombo yaziwayo ye-amino acid, kodwa ii-vegans kunye nemifuno ziya kufumana iinketho ezingezizo ezesilwanyana:
Amaqanda
Ukutya amaqanda Enye yeendlela ezilula zokufumana i-tryptophan ngokutya.
Carne
Iqulethwe kokubini okumhlophe nobomvu, kodwa kuyacetyiswa ukubheja kwangaphambili kuba banamafutha amaninzi, ngakumbi ukuba ususa ulusu.
Iintlanzi kunye nokutya kwaselwandle
Unokufumana i-tryptophan kwintlanzi kunye ne-shellfish, kubandakanya ityhuna, isalmon kunye neentlanzi.
Iimveliso zederi
Ubisi kunye neziphumo zalo, ezifana neyogathi kunye noshizi, ziphakathi kokutya okunotye kakhulu kwi-tryptophan. Kodwa khumbula ukuba, ukuthintela ukutyeba kakhulu, kubalulekile ukuba ukhethe uguqulelo olunamafutha amaninzi okanye olunamafutha asezantsi.
Imifuno
Ukutya okufana neembotyi, iilentile, okanye iimbotyi zesoya zibalulekile kukutya okusempilweni. Umxholo we-tryptophan weembotyi uphakathi kwezizathu ezininzi zokuzitya rhoqo.
Amandongomane nembewu
Yitya iziqhamo nembewu (njenge Iiamangile, iiwalnuts, okanye iimbewu zikajongilangaUnceda ukugcina amanqanaba amahle e-serotonin.
Isiqhamo
Ngaphakathi kweli qela lokutya, ibhanana kunye neavokhado zezona zimi kakhulu kwigalelo labo le-tryptophan.
Iinkozo
Ngenxa yegalelo layo le-tryptophan, Iinkozo ezinjenge-oatmeal lukhetho olukhulu kwisidlo sakusasa ukuba ufuna ukuqala usuku kwimeko elungileyo.
Ishokoleta emnyama
Itshokholethi ingaphezulu komvuzo omnandi. Ikwanayo ne isiphumo esiyingenelo kwingqondo ngenxa yomxholo wayo we-tryptophan.
Izibonelelo zeTryptophan
Unokufumana i-tryptophan ngokusebenzisa izongezo zokutya. Nangona kunjalo, Kuyimfuneko ukuba uthathe phantsi kweliso lobungcali. Isizathu kukuba banokusebenzisana namanye amayeza, kunye nokuba yingozi ngexesha lokukhulelwa kunye nokuncancisa.
Kwakhona, ukusetyenziswa gwenxa kwezi zongezelelo kunokubangela iziphumo ebezingalindelekanga ezinjengokugabha kunye norhudo. Ke kukhuselekile ukuyifumana ngokutya.