txheem
Koj tsis zoo li yuav txhawj xeeb txog kev mob nkeeg lossis kev ntxhov siab ntev. Tsuas yog tsis ntev los no koj tau pib pw tsaug zog tsis zoo, chim siab dhau qhov tsis txaus ntseeg thiab nyuaj rau nco qab cov ntaub ntawv. Yog tias muaj, ces koj cov zaub mov feem ntau yuav ploj mus ib qho amino acid. Piv txwv li, tryptophan.
Tryptophan yog ib qho ntawm yim yam tseem ceeb amino acids. Nws zoo li roj rau peb lub cev. Tab sis tib neeg lub cev tsis tsim tryptophan: peb tau txais nws tsuas yog nrog zaub mov. Thaum tsis muaj tryptophan txaus, peb ua qaug zog, chim siab thiab ntxhov siab, mob ntau zaus thiab pw tsaug zog tsawg.
Qhov tseeb yog tias cov tshuaj no yog "lub luag haujlwm" rau kev sib txuas ntawm serotonin, uas feem ntau hu ua hormone ntawm lub siab zoo. Nyob rau hauv cov txheej txheem ntawm cov metabolism, nws tsim melatonin, hu ua "pw tsaug zog hormone", thiab nicotinic acid, vitamin B3, uas yog ib qho tseem ceeb heev rau lub circulatory system.
Vim li cas thiaj xav tau tryptophan
Cov kev tshawb fawb qhia tias tryptophan muaj txiaj ntsig zoo rau:
- kev ntxhov siab thiab kev puas siab puas ntsws;
- muaj peev xwm mloog tau thiab kawm;
- pom thiab ua haujlwm nco;
- muaj peev xwm tswj kev xav.
Qee cov kws tshaj lij tau sau tseg tias cov amino acid no txo qis cov tsos mob ntawm premenstrual thiab txo qhov kev ntxhov siab ntawm kev txiav luam yeeb.
Synthetic tryptophan nyob rau hauv capsules thiab ntsiav tshuaj yog siv rau kev nyuaj siab, ntxhov siab vim thiab pw tsaug zog mob.
Tab sis tsis txhob maj mus sau cov tshuaj no rau koj tus kheej: qhov no yuav tsum tau ua los ntawm kws kho mob. Tab sis muaj cov khoom noj uas muaj tryptophan uas tuaj yeem ntxiv rau rcion.
Khoom noj khoom haus siab hauv tryptophan
1. Cov Mis
Tag nrho cov mis nyuj ua liaj ua teb (cov ntsiab lus rog los ntawm 3,2%) yog qhov nplua nuj ntawm tryptophan. Tsis ntau tsawg ntawm nws hauv cov khw muag khoom noj mis nyuj.
2. Cov Qe
Tshwj xeeb, qe dawb. Tab sis nws tsis yog tsim nyog los cais cov yolks tag nrho: noj qe raws li koj nyiam: qe mos-boiled los yog tawv-boiled qe, poached qe, kib qe los yog scrambled qe los ntawm lawv.
3. Nyias cheese
Tus tuav ntaub ntawv rau tus nqi ntawm tryptophan yog Italian parmesan cheese. Tab sis lwm cov cheese nyuaj thiab ib nrab nyuaj tuaj yeem muaj kev nyab xeeb hauv kev noj zaub mov kom tsis txhob muaj kev ntxhov siab.
4. Ntses ntses
Tshwj xeeb tshaj yog cod - Atlantic, Dawb Hiav Txwv, Baltic. Raws li cov ntses bass thaj tsam, nees mackerel, saithe, salmon, tuna, pollock thiab lwm yam ntses oily.
5. Chia
Ntxiv nrog rau tryptophan, cov noob ntawm cov nroj tsuag no muaj tag nrho cov vitamins thiab minerals, antioxidants thiab omega-3 polyunsaturated fatty acids - lawv qeeb kev laus thiab nce lub neej expectancy.
6. nqaij liab thiab nqaij qaib
Nqaij npuas, nqaij nyuj, yaj, luav, qaib ntxhw, goose, qaib - uas yog, tag nrho cov nqaij cov khoom muaj protein ntau.
7. Paj noob hlis noob
100 g ntawm cov noob nyoos yog txaus los npog qhov nruab nrab txhua hnub xav tau tryptophan thiab vitamin E, ntxiv rau ntxiv cov vitamins B.
8. Zaub
Lentils, taum, chickpeas, peas, taum yog cov qoob loo muaj protein ntau uas zoo sib xws rau cov nqaij. Lawv kuj muaj cov poov tshuaj thiab magnesium, uas tswj cov kev ua haujlwm ntawm lub paj hlwb thiab cov hlab plawv thiab so cov leeg nqaij.
9. Lub txiv ntoo
Almonds, cashews, ntoo thuv ceev, pistachios, txiv laum huab xeeb tsis yog tsuas yog khoom noj txom ncauj txaus siab thiab noj qab nyob zoo. Lawv txo qis cov kev ntxhov siab hormone cortisol.
10. Tsaus chocolate
Yog tias koj ntxhov siab lossis nkees nkees, noj ob peb squares ntawm tsaus chocolate. Tom qab tag nrho, cocoa taum kuj muab peb cov tryptophan. Lawv kuj muaj theobromine thiab caffeine - cov dej haus uas muaj zog uas ua rau koj muaj zog rau txhua hnub.