Ukufaka ukudla okunothe ku-tryptophan ekudleni kukhonjiswe njengecebo elihle kakhulu phakathi kweziqephu zokuxineka noma zokukhathazeka. Futhi ngukuthi banikela ukwandisa amazinga e-serotonin ngokwemvelo.
Kepha sekukonke kubhekwa ukuthi lokhu kudla (noma okungenani okuningi ngangokunokwenzeka) kufanele kube khona njalo ekudleni ukuze kulondolozwe impilo enhle yengqondo nengokwenyama. Thola konke odinga ukukwazi nge-tryptophan nokuthi yikuphi ukudla ongakuthola kukho.
Yini i-tryptophan?
I-Tryptophan iyi-amino acid. Njengoba enza amaprotheni, ama-amino acid ayisihluthulelo ekugcineni impilo. Indima kaTryptophan eyaziwa kakhulu njengesandulela se-serotonin. Eyaziwa nangokuthi i-hormone yenjabulo, amazinga e-serotonin ebuchosheni angathinta imizwa yabantu.
Ihlotshaniswa nemizwa emihle nezimo zengqondo, njengokugcwala, ukuzola, inhlalakahle ngisho nenjabulo. Ngamafuphi, ngesinye sezicucu ezihlangana emzimbeni ukukhuthaza ukulingana kwengqondo. Ngakho-ke imayelana into efanele ukucatshangelwa uma ngabe unentshisekelo yokuba ophilile ngokwengqondo nangokomzimba.
Izinzuzo ze-Tryptophan
I-Tryptophan idume ngaphezu kwakho konke ngomphumela wayo we-antidepressant. Isetshenziselwa ukusiza ukuphatha ukucindezeleka, kanye nokukusiza ulale kangcono (cabanga ukukufaka esidlweni sakusihlwa ukuze uthole le nzuzo eyengeziwe). Ukudla ukudla okunothe ku-tryptophan nakho kubhekwa njengokusiza ekulweni nokungaphatheki kahle okubangelwa yi-PMS kwabesifazane.
Ngale ndlela, ukungabi bikho kwayo kungalimaza imizwa yabantu. Futhi amazinga aphansi e-tryptophan angakhuphula ubungozi bokuhlushwa yizifo ezithile, kufaka phakathi ukuqwasha, ukukhathazeka nokudangala.
I-tryptophan itholakala kanjani?
Umzimba awukwazi ukwenza i-tryptophan uwedwa (yingakho iphakathi kwama-amino acid ayisishiyagalolunye abalulekile). Ngenhlanhla, ungayithola le-amino acid ngokudla okuningi futhi ngaleyo ndlela uzuze kumthelela wayo omuhle kumuzwa wakho.
Ukudla amaprotheni anele ekudleni kuqinisekisa ukutholwa okukhulu kwe-tryptophan. Futhi ukuthi enye yezimfihlo zale nto ukuthi itholakala ngobuningi ekudleni okunothe nangamaprotheni. Ukuze uthole okuningi kukho, udinga ukuqinisekisa ukuthi kukhona okwanele ukudla okune-iron ecebile, i-magnesium namavithamini eqembu B ekudleni.
Kumele kuqashelwe ukuthi kuyadingeka ukubheja lapho kungenzeka khona ekudleni kwemvelo, noma okungenani kungacutshungulwa kakhulu. Kubaluleke kakhulu futhi ukudla ukudla okune-tryptophan phakathi nezinyanga ezibandayo. Isizathu ukuthi ikhiqiza i-serotonin futhi ngesikhathi sekwindla nasebusika amazinga ale nto emzimbeni ancipha ngenxa yokuthi kunamahora ambalwa okukhanya kwelanga.
Yikuphi ukudla okune-tryptophan kakhulu?
Ukudla okulandelayo yilokho okuqukethwe okuphezulu kakhulu kwe-tryptophan. Inyama nobisi yimithombo eyaziwa kakhulu ye-amino acid, kepha ama-vegans kanye nemifino nabo bazothola izinketho ezingezona ezezilwane:
Amaqanda
Ukudla amaqanda kuyinto enye yezindlela ezilula zokuthola i-tryptophan ngokusebenzisa ukudla.
I-Carne
Iqukethe kokubili okumhlophe nokubomvu, kodwa kunconywa ukubheja owokuqala ngoba banamafutha amancane kakhulu, ikakhulukazi uma ususa isikhumba.
Inhlanzi nokudla kwasolwandle
Ungathola futhi i-tryptophan kusuka kuzinhlanzi naku-shellfish, kufaka phakathi i-tuna, i-salmon nama-prawn.
Imikhiqizo yobisi
Ubisi kanye nokutholakala kwalo, okufana neyogathi noshizi, kuphakathi kokudla okucebe kakhulu ku-tryptophan. Kepha khumbula ukuthi, ukuvimbela ukukhuluphala ngokweqile, kubalulekile ukukhetha izinguqulo ezinamafutha noma eziphansi.
I-Legumes
Ukudla okufana nobhontshisi, udali, noma ubhontshisi wesoya zibalulekile ekudleni okunempilo. Okuqukethwe kwe-tryptophan semidumba kuphakathi kwezizathu eziningi zokuzidla njalo.
Amantongomane nembewu
Yidla izithelo nembewu (njenge ama-alimondi, ama-walnuts, noma imbewu ye-sunflower) kusiza ukugcina amazinga amahle e-serotonin.
Izithelo
Ngaphakathi kwaleli qembu lokudla, Ubhanana kanye nokwatapheya yikhona okugqame kakhulu ngokunikela kwabo nge-tryptophan.
Izitshalo
Ngokunikezwa komthelela wayo we-tryptophan, okusanhlamvu okufana ne-oatmeal kuyindlela enhle yokudla kwasekuseni uma ufuna ukuqala usuku esimweni esihle.
I-chocolate emnyama
Ushokoledi ungaphezu komvuzo omnandi. Iphinde ibe ne- umphumela ozuzayo ebuchosheni ngenxa yokuqukethwe kwayo kwe-tryptophan.
Izithako ze-Tryptophan
Ungathola futhi i-tryptophan ngokusebenzisa izithako zokudla. Noma kunjalo, kuyadingeka ukuthi ubathathe ngaphansi kokuqondisa kochwepheshe. Isizathu ukuthi bangakwazi ukusebenzisana neminye imithi, futhi babe nobungozi ngesikhathi sokukhulelwa nokuncelisa.
Futhi, ukusetshenziswa kabi kwalezi zithasiselo kungadala imiphumela emibi njengokuhlanza nohudo. Ngakho-ke kuphephile ukukuthola ngokudla.