Tryptophan - yuav ua li cas ua kom muaj cov amino acid tsis muaj peev xwm

Raws li txoj cai, txhawm rau tsa lawv lub siab, cov neeg tsis tshua muaj tig mus rau kev ua kom muaj protein zoo. Feem ntau, qhov kev nyiam yog muab rau cov dej cawv lossis txawm muaj yeeb tshuaj.

Hmoov tsis zoo, tsis yog txhua tus neeg xaiv cov haujlwm nyiam, kev ua kis las lossis kev sib txuas lus nrog cov neeg nyob sib ze los txhim kho lawv lub suab zoo rau txhua hnub.

Ib txoj hauv kev zoo tshaj plaws los txhawb koj tus cwj pwm zoo yog haus cov zaub mov muaj protein ntau. Qhov no cia li txhais tau hais tias muaj tryptophan hauv cov khoom.

Cov kiv cua ntawm cov zaub mov noj yuav txaus siab rau cov ntaub ntawv hauv qab no: cov tshuaj pab tsim kom muaj lub cev qhov hnyav. Amino acid txo qhov kev ntshaw noj cov khoom qab zib thiab hmoov, uas tom qab ua rau nws zoo rau qhov hnyav.

Tus neeg noj cov zaub mov no feem ntau yog txob taus thiab npau taws. Tryptophan ntse txo cov kev pom no. Ua li no, koj yuav tsum noj cov zaub mov uas muaj cov amino acid no.

Muaj kev tshawb fawb txog science uas hais tias cov amino acid txo cov tsos mob thiab tshwm sim ntawm PMS hauv cov poj niam.

Cov khoom muaj tryptophan

Raws li koj paub, ib qho amino acid yuav tsum tau nrog cov khoom noj. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb tsis tsuas yog qhov ntau, tab sis kuj cuam tshuam ntawm cov amino acid nrog cov zaub mov, cov vitamins thiab lwm yam tshuaj. Yog hais tias lub cev muaj qhov tsis txaus cov vitamins B, zinc thiab magnesium, ces cov tshuaj tsis yooj yim cuam tshuam rau tib neeg lub hlwb.

Yog tias koj xav tsa qhov kev xav siab dav dav, cov kua dej tshiab yog qhov zoo tagnrho. Piv txwv, tom qab siv cov kua txiv lws suav, kev noj qab haus huv txhim kho sai sai. Tsis txhob hnov ​​qab tias nyob rau hauv cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo muaj qhov ntau ntawm cov vitamins, uas ua rau kom muaj serotonin ntau dua.

Zaub thiab txiv hmab txiv ntoo

Nws yog ib qho tseem ceeb kom paub txog cov khoom noj twg uas muaj cov tryptophan.

Qhov ntau tshaj plaws ntawm cov khoom yog pom hauv algae nyoos, suav nrog laminaria lossis spirulina.

Tab sis qhov yooj yim tshaj plaws yog muab lub cev nrog cov amino acid los ntawm kev yuav khoom ntsuab spinach lossis turnips ntawm lub khw.

Ntxiv rau, cov zaub mov tryptophan-nplua nuj suav nrog:

• taum
• parsley nplooj
• zaub qhwv: zaub cob pob, Beijing, dawb, zaub paj thiab kohlrabi.

Dried txiv ntoo thiab txiv hmab txiv ntoo

Txiv hmab txiv ntoo muaj cov ntsiab lus tsis tshua muaj teeb meem, tab sis tib lub sijhawm, lawv muaj haujlwm tseem ceeb dua - muab lub cev nrog cov vitamins.

Los ua cov serotonin hauv cov ntshav, nws yog ib qho tsim nyog kom noj: Rau cov neeg mob ntshav qab zib, nws yog ib qho tseem ceeb kom paub tias txiv hmab txiv ntoo qhuav ua ke nrog ntshav qab zib li cas, thiab cov ntaub ntawv hauv peb lub vev xaib yuav pab txog qhov no.

Cov txiv ntoo xws li ntoo thuv ceev thiab txiv laum huab xeeb muaj npe nrov rau lawv cov ntsiab lus amino acid ntau. Tsawg dua tryptophan pom nyob rau hauv pistachios, almonds thiab cashews.

Uas thiab cereals

Rau kev ua haujlwm kom zoo ntawm lub cev, nws yog qhov tseem ceeb rau noj cov khoom qab zib. Cov kws tshawb fawb muaj kev xav sib txawv txog cov ntsiab lus tseeb ntawm cov amino acid. Nws ntseeg tau tias nyob hauv buckwheat thiab oatmeal. Ntawm kev ua zaub mov noj, cov roj carbohydrates ua kom sib luag qib ntawm cov piam thaj hauv cov ntshav.

Ntxiv mus, xws li carbohydrates normalize insulin theem. Nws ncaj qha rau kev thauj khoom tryptophan, ncaj qha rau lub hlwb.

Khoom Noj Khoom Haus Tryptophan Cov Lus

Tryptophan hauv Kev Noj Qab Haus Huv

Tam sim no hauv ib lub tsev muag tshuaj koj tuaj yeem yuav ib cov tshuaj uas muaj cov tshuaj no. Txawm li cas los xij, cov kws kho mob tau tsim "zaub mov tryptophan."

Txhua txhua hnub, tib neeg lub cev xav tau 350 grams zaub mov nrog tryptophan. Tus kws tshawb fawb Luca Passamonti yog tus pab txhawb rau cov pluas noj haus no, nws tau thov tias nws txo qis kev ua nruj ua tsiv thiab tseem pab tiv thaiv kev tua tus kheej, txawm hais tias nws tseem tsis tau paub ntau npaum li cas.

Qhov xav tau ntawm tryptophan rau ib tus neeg ib hnub, ntawm qhov nruab nrab, tsuas yog 1 gram. Tib neeg lub cev tsis ua ywj siab tsim tryptophan. Txawm li cas los xij, qhov kev xav tau rau nws yog qhov zoo heev, vim nws tau koom nrog hauv cov qauv ntawm cov protein. Nws nyob ntawm cov protein uas qib dab tsi uas tib neeg cov hlab ntsha khiav tsis taus thiab lub plawv dhia yuav ua haujlwm.

Txawm li cas los xij, yog tias simptophan ntau ntau hauv lub cev, ces nws yuav tshwm sim:

1. Kev loj hlob muaj teeb meem
2. Cov teeb meem hnyav: nce lossis poob,
3. Insomnia
4. Vauv
5. Kev nco puas
6. Tsis hnov ​​qab
7. Ntau dhau ntawm kev noj cov khoom noj uas tsim kev puas tsuaj,
8. Mob taub Hau.

Thov ceeb toom: kev dhau hwv dhau ntawm cov tshuaj muaj teeb meem thiab qee qhov, muaj kev phom sij heev rau tib neeg. Kev hnov ​​mob ntawm cov leeg mob pob txha thiab ntau yam ntawm edema ntawm qhov xaus yog heev. Cov kws kho mob pom zoo kom noj cov amino acid nrog zaub mov noj, tsis yog nrog tshuaj.

Nws yog qhov tsis tsim nyog yuav tsum tau siv xwb cov khoom noj uas muaj ntau ntawm tryptophan. Nws yog qhov sib txuam kom noj thiab saib xyuas cov zaub mov zoo.

Cov chaw khaws ntaub ntawv tryptophan - rooj

Amino acid nyob ntawm cov khoom ntawm tsiaj thiab cog keeb kwm. Tab sis ua ntej koj yuav paub koj tus kheej ntawm cov khoom siv ntawm yam khoom lag luam, peb xav kom koj pom qhov yuav tsum tau ua dab tsi txhua hnub. Qhov kev coj ua no tseem ceeb heev, vim tias qhov tsis muaj los yog ntau tshaj ntawm cov khoom sib txuas hauv lub cev tuaj yeem ua rau lub txim tsis zoo.

Tus nqi ntawm cov amino acids txhua hnub yuav txawv me ntsis nyob ntawm lub hnub nyoog, qib kev ua si, kev noj qab haus huv thiab muaj cov kab mob mus ntev. Tsis muaj kev pom zoo ntawm cov cai ntawm cov tshuaj, qee cov kws tshaj lij tau hais tias tsawg kawg ib gram ntawm qhov sib txuas yuav tsum nkag mus rau tib neeg lub cev, thaum lwm tus hais kom txiav txim siab noj cov tshuaj txhua hnub los ntawm cov mis hauv qab no: 4 mg ntawm tryptophan rau 1 kg ntawm lub cev qhov hnyav. Thiab nws hloov tawm hais tias kwv yees 280 mg ntawm amino acid yuav tsum nkag mus rau lub cev ntawm tus neeg laus nrog lub cev qhov hnyav txog 70 kg.

Cov kws tshaj lij tsis txaus siab nyob rau hauv lawv lub tswv yim tias replenishing cov khoom lag luam ntawm cov khoom yuav tsum yog tsuas yog los ntawm cov khoom siv ntuj - khoom noj.

Cov ntaub ntawv sau cia rau cov ntsiab lus ntawm cov sib txuas - cov nqaij thiab cov nqaij lag luam, ntses, nqaij nruab deg. Ntau yam khoom muaj nyob rau hauv cov zaub mov thiab cereals: hlaws barley, barley, oat, millet, buckwheat.

Txhawm rau ua kom rov qab tryptophan reserves, cov kws txawj pom zoo txhawb kev noj zaub mov nrog zaub thiab txiv hmab txiv ntoo: turnip, zaub qhwv (zaub qhwv dawb, zaub cob pob, zaub paj dawb, Beijing, kohlrabi), taum liab thiab dawb, zaub txhwb qaib, txiv ntseej, txiv kab ntxwv thiab tsawb. Cov tshuaj tseem muaj cov txiv hmab txiv ntoo qhuav - txiv apricots thiab hnub tim.

Lwm tus thawj coj hauv cov ntsiab lus ntawm cov amino acids tseem ceeb yog mis nyuj thiab khoom siv mis nyuj. Txhawm rau kom saturate lub cev nrog tryptophan, nws pom zoo kom siv mis, kefir, tsev me cheese, txheej txaij. Qhov siab tshaj plaws ntawm cov khoom siv mis nyuj muaj nyob hauv Dutch cheese.

Luav, nqaij qaib, nqaij menyuam nyuj, nqaij nyug siab, nqaij nyug, nqaij qaib ntxhw yog cov nplua nuj ntawm cov khoom tsim nyog. Ntawm cov ntses lag luam thiab cov nqaij nruab deg, muaj cov ntsiab lus siab ntawm cov amino acids khav theeb dub thiab liab caviar. Txhawm rau kom rov ua cov chaw khaws cia ntawm qhov sib xyaw, nws pom zoo kom siv squid, nees mackerel, Atlantic herring, salmon, pollock, cod, mackerel, perch, halibut, thiab carp. Laminaria thiab spirulina kuj tseem nplua nuj nyob hauv cov teeb meem.

Lub Luag Haujlwm thiab Kev Ua Haujlwm

Lub cev zoo, pom lub ntsej muag zoo nkauj, lub cev zoo nkauj, kev noj qab haus huv - txhua qhov no yog qhov tsim nyog ntawm cov amino acids. Txoj kev noj haus ntawm lub cev txaus yog qhov zoo tshaj plaws ntawm kev ua kom pw tsaug zog, tshem tawm kev ntxhov siab thiab ntxhov siab.

Txawm hais tias qhov tseeb ntawm lub cev tsis muaj peev xwm tsim cov khoom tawm, nws tseem ceeb heev rau tib neeg. Piv txwv li, kev tsim cov tshuaj niacin lossis vitamin B3 yam tsis muaj qhov sib xyaw no yuav nres tag nrho. Nws yuav muaj teeb meem rau lub cev kom coj los ua cov serotonin, hormone ntawm kev zoo siab, uas yog qhov tshwj xeeb tshaj yog rau cov leeg hlwb thiab kev ua haujlwm ntawm lub hlwb.

Qhov tshuaj no tau koom nrog hauv ntau cov txheej txheem kev mob hlwb thiab pab rau:

• ua kom muaj kev loj hlob hormone,
• thawj
• normalization ntawm kev ua haujlwm ntawm cov hlab plawv system,
• tiv thaiv lub cev kom tsis txhob muaj teeb meem ntawm cov nicotine,
• txo kev tshaib kev nqhis thiab ib txwm muaj qab los noj mov,
• txo kev tiv thaiv rau cov khoom lag luam carbohydrate,
• ua kom nrawm tus txheej txheem ntawm kev pw tsaug zog thiab kom lub suab zoo thiab noj qab nyob zoo pw tsaug zog,
• txos qib hauv kev tsis haum thiab kev txhoj puab heev,
• txog kev so thiab tshem tawm kev ntxhov siab,
• mob taub hau thiab mob taub hau,
• nce ntawm kev ua haujlwm muaj peev xwm thiab tsom ntawm cov xim,
• kov yeej kev ntshaw mus haus cawv,
• txo qis nthuav qhia ntawm nicotine thiab cawv rau qaug cawv,
• kho mob bulimia.

Noj zaub mov nruj, noj tsis zoo, qab zib kev tsim txom, mob ntshav qab zib thiab ntshav qab zib yog yam uas ua rau tryptophan tsis txaus. Qhov tshwm sim no yog qhov txaus ntshai heev rau lub cev. Nws yog yus muaj los ntawm:

• ntxhov siab ntxhov hnyo, pw tsis tsaug zog,
• overeating thiab yees rau cov khoom noj carbohydrate,
• stunted kev loj hlob ntawm cov menyuam yaus,
• phaus lub cev los sis qhia poob phaus,
• tsis muaj peev xwm mloog
• kev qaug zog
• txob taus
• ntxhov siab
• depressive kev ntshawv siab.

Feem ntau qhov mob tau nrog mob dermatitis, teeb meem plab zom mov thiab mob hlwb. Kev tsis quav ntsej cov tsos mob tsis zoo yog fraught nrog qhov kev tsis txaus ntseeg ntawm qhov xwm txheej - kev txhim kho ntawm cov kab mob plawv, ntxiv rau qhov tsis quav cawv haus cawv tsis zoo.

Txhawm rau ua kom muaj qhov tsis txaus, nws yog qhov tsim nyog los ua kom cov khoom noj zoo nrog cov khoom xyaw tryptophan. Qee qhov xwm txheej, cov kws kho mob tau muab tshuaj rau noj nrog cov khoom tsim nyog lossis cov roj ntsha tiv ntxiv.

Kev saib xyuas tshwj xeeb yuav tsum tau them rau cov tshuaj thiab ntxiv rau kev noj haus rau tib neeg kev txom nyem los ntawm pathologies ntawm lub hauv nruab nrab cov hlab ntsha hauv lub cev, muaj kev nyuaj siab dhau mus, kev rog, kev mob plab ua ntej, mob ntshav qab zib, mob taub hau, mob ntshav qab zib.

Ib qho dhau ntawm lub ntsiab kuj tsis txaus ntshai rau kev noj qab haus huv. Kev noj tshuaj ntau dhau ntawm tryptophan yog kuaj lub sijhawm tsawg dua qhov tsis muaj. Ib qho kev xyov siab ntawm cov compound hauv cov zaub mov tsis ua rau nws tshaj. Kev siv ntau dhau ntawm ib yam khoom tshwm sim los ntawm kev siv cov tshuaj tryptophan uas muaj cov tshuaj noj lossis tshuaj noj kom tsis haum lub cev, lossis ua kom raug ntau dua, raug tsim txom cov nyiaj lossis siv tsis tsim nyog.

Kev noj tshuaj ntau dhau ntawm lub caij (ntev ntev noj ntau dua, ntau dua 4.5 grams) yog fraught nrog cov tsos mob ntawm lub siab, mob hauv plab, pib, mob plab, ntuav, tsis qab los. Tsis tas li ntawd, qhov mob nqaj tuaj yeem tuaj yeem nrog mob taub hau, tsaug zog, kiv taub hau thiab tsaus muag, mob leeg tsis muaj zog, o rau ntawm lub siab thiab qis dua thiab xerostomia.

Kev siv cov tryptophan hauv ib koob tshuaj ntau dua 5 grams ua ke nrog kev siv tshuaj tiv thaiv kev ntxhov siab yog fraught nrog kev txhim kho ntawm serotonin syndrome, tus cwj pwm los ntawm kev nce hauv lub cev kub, ua kom mob hlwb, delirium, thiab qee zaum hnov ​​mob tsis nco qab. Ib qho dhau ntawm cov keeb kwm tuaj yeem ua rau txoj kev loj hlob ntawm cov qog ua haujlwm ntawm lub zais zis.

Txhawm rau tiv thaiv cov tsos mob ntawm cov tsos mob tshwm sim, nws yog qhov tsim nyog los tswj cov kev nkag ntawm tryptophan hauv lub cev. Nws yog qhov zoo dua kom tau txais cov khoom tsim nyog los ntawm cov khoom noj. Yog tias cov tsos mob tshwm sim qhia tau hais tias noj ntau dhau, nws yog qhov yuav tsum tau nrhiav kev pab uas tsim nyog.

Lub tswv yim ntawm cov kws tshawb fawb

Cov kws tshawb fawb hauv kev kawm txog kev tshawb nrhiav cov tshuaj thiab nws cov kev cuam tshuam rau lub cev tau tshawb xyuas kom pom cov hauv qab no.

1. Amino acid hloov pauv tus cwj pwm. Cov tib neeg uas tau faib lawv tus kheej ua grumpy tau muab cov tshuaj ntawm koob tshuaj 100 mg peb zaug ib hnub. Tom qab qee lub sijhawm, cov txiaj ntsig tau zoo raug sau cia: tus cwj pwm ntawm cov neeg tuaj koom kev kawm tau dhau los ua kev zoo siab rau lwm tus, kev nqhis dej rau kev sib cav sib ceg tau txo qis, cov kev kawm tau dhau los ua ntau dua. Tab sis ib koob tshuaj 500 mg ntawm lub ntsiab yog qhov zoo tshaj plaws rau kev tshem tawm cov hluas ntawm kev siv lub cev ntau dhau.
2. Tryptophan yog ib hom tshuaj tsaug zog zoo. 1 gram ntawm cov compound pab kom tshem ntawm insomnia, txo lub sijhawm pw tsaug zog thiab txo lub caij sawv thaum yav tsaus ntuj. Nws tau kuj tau pov thawj tias cov amino acid no muaj txiaj ntsig zoo hauv kev tiv thaiv kev tsaug zog pw tsaug zog.
3. Tshuaj kho rau kev chim siab. Ntxias, txob taus, hloov lub siab ceev ceev, viciousness yog qhov tshwm sim ntawm qhov tsis muaj peev xwm ntawm serotonin thiab, yog li ntawd, tryptophan. Qhov tseeb xav tau yog qhov uas tsis muaj kev sib txuas ua rau lub ntsej muag xav tau - nws ua rau lub ntsej muag muaj kev phem ntau dua.

Tam sim no koj paub txog lub luag hauj lwm, cov khoom thiab cov peev txheej ntawm cov amino acid, koj tuaj yeem tiv thaiv nws qhov tsis muaj peev xwm thiab ntau heev, thiab yog li - los tswj kom muaj kev noj qab haus huv thiab kev xav hauv qib kom zoo. Cov neeg haus cov dej ntawm cov tshuaj tiv thaiv hauv cov khoom tsim nyog tsis txaus ntshai tsis muaj kev ntxhov siab thiab nco txog teeb meem. Taug qab cov khoom thiab koj yuav tsum noj qab nyob zoo thiab zoo siab.

Dab tsi yog tryptophan thiab vim li cas nws xav tau?

Tsis muaj sia nyob yam tsis muaj protein. Cov amino acids yog ib feem ntawm cov protein, cov no yog lawv cov kev sib txuas, “cib”. Tryptophan yog ib qho ntawm cov khoom siv tseem ceeb. Qhov no txhais tau hais tias lub cev tsis tuaj yeem coj los ua nws tus kheej thiab yuav tsum tau txais cov khoom no nrog cov khoom noj.

Cov khoom muaj txiaj ntsig ntawm tryptophan tau pom nyob rau hauv qhov tseeb tias nws yog qhov tsim nyog rau kev sib txuas ntawm serotonin - ib qho tshuaj hormones ntawm kev xyiv fab uas yog lub luag haujlwm tsis yog rau lub siab zoo xwb, tab sis kuj rau kev noj qab haus huv ntawm lub paj hlwb. Lwm qhov kev noj qab haus huv uas xav tau cov amino acid - melatonin, nws muab lub cev hloov mus rau qhov hloov ntawm nruab hnub thiab hmo ntuj.

Tryptophan tseem tseem koom nrog kev tsim cov vitamin B3 thiab hemoglobin, pab ua kom cov ntshav siab dua, thiab tswj cov kab mob endocrine. Cov tshuaj no koom tes hauv cov metabolism - qhov hloov ntawm lipids thiab cov protein, nrog rau hauv cov txheej txheem rov ua haujlwm tom qab kev tawm dag zog lub cev thiab kev qhia. Yog li no, tryptophan ib txwm suav nrog kev noj zaub mov kom zoo nkauj.

Tryptophan - daim card ntawm zoo mus ob peb vas

Txij li cov compound no muaj lub luag haujlwm rau kev tsim cov tshuaj serotonin, nws tau cais raws li tshuaj tiv thaiv kab mob siab. Tryptophan muaj cov npe tag nrho ntawm cov muaj txiaj ntsig zoo:

• daws kev ntshai, kev ntxhov siab,
• txhawb nqa, muab kev xyiv fab, kev xav zoo siab,
• pab txhim kho kev pw tsaug zog zoo, ua kom tsaug zog tsis tsaug zog,
• txo qis hangover
• txo qhov qab los thiab nqhis rau cov khoom qab zib, uas yog qhov tseem ceeb thaum poob ceeb thawj.

Rau cov poj niam, qhov no yog qhov tsim nyog sib xyaw, vim nws tshem tawm qhov tshwm sim ntawm PMS thiab kev chim siab, thiab tseem txhim kho tus mob thaum lub sijhawm lawm. Amino acid yog qhov tseem ceeb rau lub siab zoo, uas yog qhov tshwj xeeb tshaj yog thaum kev qhia zaub mov.

Zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo qhuav

Nyob rau hauv lub luag hauj lwm ntawm uplifting khoom noj txom ncauj, qhuav apricots thiab hnub tim yog pab tau. Cov zaub yuav tsum suav nrog qos yaj ywm, zaub ntsuab, beets hauv cov zaub mov. Tom qab lawv tuaj cov zaub pob thiab carrots. Ntawm cov txiv hmab txiv ntoo uas muaj txiaj ntsig zoo rau cov hlab ntsha tawg, paj ntsha feem ntau pom nyob rau hauv tsawb. Citrus txiv hmab txiv ntoo, avocados thiab pomegranates muaj qhov sib npaug ntawm tryptophan, txiv apples yog qhov tsis zoo hauv cov amino acid.

Cov lus: tryptophan cov ntsiab lus hauv cov txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo qhuav

Lub cev niaj hnub xav tau ntawm lub cev

Ib qho tshuaj twg uas tseem ceeb rau lub cev tuaj yeem tau txais txiaj ntsig thiab muaj kev phom sij, nws txhua tus nyob ntawm nws ntau. Raws li ib nrab ntawm cov kws qhia zaub mov noj haus rau cov neeg laus, qhov xav tau txhua hnub rau tryptophan yog 1 g. Pawg thib ob ntawm kws kho mob txiav txim siab 250 mg ntawm cov tshuaj ib hnub ua rau qhov qub.

Amino acid deficiency hauv lub cev ua rau:

• muaj vitamin B3,
• tsis muaj cov serotonin thiab tag nrho cov kev cuam tshuam ntawm cov hlab ntsha ntawm insomnia mus rau kev nyuaj siab,
• ua kom tsis muaj zog, ua tsis tau zoo, mob ntev,
• dermatitis

Hauv cov xwm txheej huab, qhov tsis muaj tryptophan hauv cov zaub mov ua rau lub hlwb pathologies, thiab ua ke nrog kev ua kom tsis muaj zog ntawm magnesium - kab mob ntawm cov hlab plawv. Qhov xav tau ntawm qhov sib xyaw no nce thaum ua si kis las, vim tias koj yuav tsum nce cov leeg nqaij, muaj cov protein.

Cov tshuaj yeeb dej caw ntau dhau tuaj yeem ua rau:

• tsaug zog
• kiv tob hau, mob taub hau,
• kev nqhis dej tas li
• ua tsis tiav hauv cov hnyuv.

Yog li ib qho kev siv ntau tshaj ntawm txawm tias ib yam khoom muaj txiaj ntsig zoo yog qhov txaus ntshai heev. Cov zaub mov nplua nuj nyob rau hauv tryptophan tsis ua rau ntau tshaj ntawm cov amino acids, qhov txaus ntshai tsuas yog los ntawm cov tshuaj tsis tau tswj hwm.

Tryptophan contraindications thiab phiv

Cov tshuaj noj nrog cov amino acid yog contraindicated thaum cev xeeb tub thiab lactation. Nrog ceev faj thiab tsuas yog tom qab sab laj tus kws kho mob, nws yog coj rau kev mob khaub thuas, mob ntshav qab zib mellitus, oncology ntawm lub zais zis.

Cov kev mob tshwm sim nrog kev noj ntau dhau yog pom tshwm sim ntawm kev zom zaub mov (zawv plab, xeev siab, ntuav). Nyob rau yav tav su, cov tshuaj yeeb yaj kiab tuaj yeem ua rau lub cev tsaus ntuj heev. Yog li no, tom qab cov ntsiav tshuaj nrog cov amino acid no, koj tsis tuaj yeem tsav tsheb. Cov tsos mob zoo li no tshwm sim thaum noj tshuaj ntau dua li khoom noj.

Txhawm rau kom tshem tawm cov kev nyuaj siab thiab kev xav tsis zoo, koj yuav tsum noj cov zaub mov kom zoo uas muaj nyob hauv tryptophan. Cov tshuaj no ua haujlwm cov kev xav nrog cov hlab hlwb poob siab. Daim ntawv teev cov tais diav nplua nuj nyob hauv cov amino acids tsis ntev heev - txhua tus neeg yuav tuaj yeem ua zaub mov noj rau lawv cov nyiam.

Dab tsi yog tryptophan

Qhov no yog alpha amino acid uas muaj tus lej ntawm cov khoom muaj nqi heev. Nws muaj nyob hauv cov protein ntawm txhua yam muaj sia. Nws yog qhov tseem ceeb tsis tau, yog li koj yuav tsum siv koj lub sijhawm thiab xyuas seb cov khoom noj twg muaj cov tryptophan. Yog tsis muaj nws, nws yog tsis yooj yim sua kom ua tiav cov metabolism hauv. Ntawd yog, nrog kev mob tsis txaus ntawm cov amino acid hauv lub cev, qhov tsis ua haujlwm tshwm sim, thiab tsis ntev koj yuav hnov ​​qhov tsis mob. Ntxiv mus, qhov no yuav cuam tshuam tag nrho cov plab hnyuv siab raum thiab lub nruab nrog cev, kev zoo nkauj yuav pib ploj mus, thiab koj tuaj yeem tsis nco qab txog qhov kev xav zoo.

Serotonin thiab Tryptophan

Txog cov tshuaj hormones ntawm kev zoo siab muaj nyob hauv qhob noom xim kasfes thiab mis nyuj khov, ntau tus tau hnov. Qhov no yog serotonin, uas yog feem ntau kho rau kev nyuaj siab. Cov kws kho paj hlwb sau nws hauv cov tshuaj "Prozac" thiab nws cov tshuaj noj. Txawm li cas los xij, noj serotonin yuav tsis pab tau ntau, nws yuav raug rhuav tshem ua ntej nws txawm nkag mus rau lub hlwb. Vim li ntawd hnub no peb tab tom tham txog cov zaub mov twg uas muaj cov tryptophan.

Qhov tseeb yog tias tsis yog "khoom ntawm kev zoo siab" nws tus kheej muaj txiaj ntsig ntau dua rau lub cev, tab sis nws cov khoom tiav ib nrab - cov tryptophan amino acid. Hauv lub hlwb, nws hloov mus rau hauv serotonin. Zoo li cov vitamins, nws tsis yog synthesized hauv lub cev, thiab koj yuav tsum tau txais nws tsuas yog nrog zaub mov.

Cov khoom zais cia

Hais txog cov txiaj ntsig zoo ntawm cov amino acid, ib tug tsuas yog xav tsis thoob uas nws tsis tau muag hauv khw muag tshuaj raws li panacea rau txhua yam kab mob. Tab sis ua tsaug rau tryptophan peb tuaj yeem tau pw txaus, so thiab txo cov leeg ntxhov siab, txhawb peb lub siab thiab tshem tawm kev ntxhov siab. Tab sis hais tias tsis yog txhua txhua. Paub txog cov khoom noj twg muaj cov tryptophan, thiab nquag noj lawv, koj tuaj yeem ua haujlwm yam tsis muaj kev qaug zog thiab mloog koj lub siab, tsis nco qab txog mob migraines thiab txawm hais tias kom haus dej haus cawv ntau.

Tryptophan yuav pab cov neeg uas tau poob lawv qhov qab los noj mov lossis, hloov dua siab tshiab, xav kom txo kev tshaib plab. Yog tias cov amino acid no txaus rau hauv lub cev, tom qab ntawd koj tuaj yeem tsis kam txais khoom qab zib thiab muffin yam tsis muaj kev ntxhov siab.

Nqaij thiab nqaij ntses

Tam sim no cia peb saib seb peb tuaj yeem tau txais tryptophan, cov zaub mov twg muaj cov amino acids feem ntau. Thiab thawj pab pawg yog cov zaub mov muaj protein ntau. Cov no yog cov luav (330 mg rau 100 g), qaib ntxhw (330 mg), nqaij qaib (290 mg) thiab leeg (250 mg). Cov khoom lag luam yog qhov yooj yim heev thiab ntuj, yog li indulge koj tus kheej nrog lawv ntau zaus. Ib hnub, ib tus neeg xav tau li 200-300 g ntawm cov nqaij nyuj uas muaj roj tsawg lossis hau nqaij.

Qhov tshwj xeeb yuav tsum tau them rau liab thiab dub caviar (960 mg), squid thiab tus nees mackerel (300 mg). Cov no yog cov khoom lag luam nrog cov ntsiab lus zoo ntawm tryptophan, uas tsim nyog xav kom muaj koj lub rooj thaum lub sijhawm ntawm kev ntxhov siab tshaj plaws ntawm lub hlwb thiab lub cev. Koj tuaj yeem hloov caviar nrog oily hiav txwv ntses, nws kuj yog qhov muaj txiaj ntsig thiab.

Khoom noj siv mis

Thiab ntawm no peb tsis hais txog mis nyuj lawm, tab sis hais txog nws cov keeb kwm yav dhau los, qaub-mis khoom. Xav txog seb cov khoom noj twg muaj cov amino acid tryptophan, thawj qhov chaw yuav tsum tau muab rau ntuj nyuaj cheese. 100 g muaj 790 mg ntawm cov txiaj ntsig zoo no. Hauv cov txheej txheem chees, nws yog qhov tsawg dua, txog 500 mg. Mis nyuj, kefir thiab tsev cheese muaj kwv yees li 210 mg rau ib. Ib qho qab thiab noj qab nyob zoo tshais ntawm ncuav ci ncuav ci nrog cheese tuaj yeem muab ib nrab ntawm qhov yuav tsum tau ua nyob rau txhua hnub, thiab yav tsaus ntuj, ntxiv kefir rau cov zaub mov.

Ceev, Cereals thiab Legumes

Muaj ntau ntau lwm cov khoom lag luam uas yuav muab koj nrog tryptophan. Cov khoom lag luam twg nws muaj cov khoom siv txaus rau peb lub cev, peb yuav niaj hnub xav txog hnub no. Them sai sai rau lub txiv ntoo. Almonds thiab cashews yog nws cov khoom muaj txiaj ntsig, 100 g uas muaj li 700 mg ntawm amino acid. Cov txiv laum huab xeeb tsis yog txiv ntseej, tab sis lawv muaj 750 mg rau 100 g. Thiab cov ntoo thuv muaj qhov tsis tshua muaj txiaj ntsig hauv qhov kev hwm no, tab sis lawv yog qhov chaw ntawm xws li ntau cov microelements uas tsis tsuas yog txhawb kev tiv thaiv kab mob, tab sis kuj kho qee yam kab mob. Tryptophan hauv lawv yog kwv yees li 400 mg.

Legumes yog qhov txiaj ntsig zoo ntawm cov protein. Tsuas yog 100 gram ntawm cov noob taum pauv lossis taum pauv yuav muab rau koj 260 mg ntawm tryptophan. Txawm li cas los xij, cov taum pauv hauv qhov no yog cov thawj coj uas tsis txawv txav (600 mg). Raws li, cov khoom lag luam (taum paj, kua mis taum) tseem muaj txiaj ntsig heev. Buckwheat yog qhov kawg hauv pawg no. Nws muaj txog 180 mg rau 100 g. Tab sis zaub thiab txiv hmab txiv ntoo nrog cov amino acid no tsis nplua nuj. Tab sis lawv muaj lub hom phiaj sib txawv - cov no yog qhov tsis paub txog ntawm lwm cov amino acids thiab vitamins.

Qhov tseem ceeb tshaj plaws yog sib npaug

Nws yog rau qhov no koj yuav tsum paub tias cov zaub mov twg yog cov muaj tryptophan. Lub rooj yuav tso cai rau koj soj ntsuam txhua lub sijhawm thiab nkag siab tias koj cov khoom noj puas sib txig sib luag. Txhawm rau kom cov amino acid zoo rau kev nqus, nws yuav tsum nkag los rau hauv lub cev nrog zaub mov. Tab sis ntuj tryptophan suav tias yog qhov tsis muaj zog, yog li nws mas xav tau txhua tus neeg ncig mus ncig ua daim ntawv ntawm cov vitamins B, cov roj sai carbohydrates thiab cov zaub mov (magnesium thiab hlau).

Txij ntawm no peb tuaj yeem kos lub ntsiab lus xaus: kev noj haus yuav tsum ua kom sib npaug, thiab cov khoom lag luam yuav tsum muab sib xyaw kom raug. Yog li, yog tias koj xav kom ntseeg tau tias cov amino acid no yog qhov txaus rau hauv kev noj haus, nws raug nquahu kom noj cov qhaub cij cheese lossis cov khaub noom qab qab rog rau pluas tshais. Cov neeg txhawb nqa khoom noj khoom haus cais yuav tsis pom zoo rau qhov no, tab sis lawv muaj lwm lub hom phiaj. Kev sib xyaw ua ke zoo tshaj ntawm cov amino acids, iron thiab B vitamins Vim li no, yog tias koj nyiam daim siab, tom qab ntawd ua noj ntau dua.

Tryptophan-cov zaub mov txawv

Ib daim siab ua khoom qab zib tsuas yog ib lub tsev khaws khoom ntawm cov amino acid. Ua li no, noj 800 g ntawm daim siab, 2 qe, 3 carrots thiab 2 dos, ib khob hmoov nplej thiab 200 g ntawm mis nyuj. Zuaj cov nplooj siab hauv ib rab, ntxiv tag nrho lwm cov khoom xyaw (tshwj tsis yog zaub) thiab ci hauv cov roj zaub hauv daim ntawv ntawm pancakes. Thiab Fry lub dos thiab carrots cais. Sau cov ncuav mog qab zib, txheej pancakes nrog zaub thiab mayonnaise.

Pea zrazy tuaj yeem dhau los ua zaub mov noj sai, noj qab nyob zoo thiab qab. Txhawm rau ua qhov no, rhaub ib lub khob ntawm peas, dhau nws dhau ntawm rab, ntxiv qej thiab 2 dia ntawm semolina. Raws li txhaws, dos nrog nceb yog qhov zoo tagnrho. Mov ci patties thiab kib hauv cov roj. Thiab buckwheat yog haum rau garnish. Raws li koj tuaj yeem pom, sib txawv koj cov zaub mov nrog amino acids yog qhov yooj yim thiab pheej yig.

Cov khoom tseem ceeb

Tryptophan yog ib qho ntawm cov amino acids ntawm tus txiv neej. Nrog nws tsis txaus, cov txheej txheem hauv lub cev hauv lub cev tsis cuam tshuam lawm. Tawm tsam no keeb kwm, ob sab nqaij daim tawv thiab sab ntsuj plig nthuav dav zuj zus.

Kev ua txhaum ntawm lub hlwb keeb kwm yav dhau los cuam tshuam nrog cov khoom hauv qab no:

• Txhim kho qhov zoo ntawm kev pw tsaug zog los ntawm kev ua kom nrawm txheej txheem ntawm kev pw tsaug zog.
• So cov nyhuv.
• Txo taub hau txo.
• Txo kev nqhis dej txhawm rau haus cawv.
• Txo kev txob txob.
• Txhim kho cov xim.
• Txo txoj kev pheej hmoo ntawm kev poob siab.

Tsim nyog rau kev ua haujlwm zoo thiab nws lwm yam zoo. Amino acid txo ib tus tib neeg lub tshaib plab thiab ua kom qab los. Hauv cov khoom siv uas tau tso cai, nws ua rau nws tau txais sai sai, thiab txo cov kev xav tau cov zaub mov carbohydrates.

Ntau tus kws tshaj lij hais tias nws tuaj yeem siv los ua cov pw tsaug zog zoo. Kev siv cov tryptophan rau kev pw tsaug zog txhim kho nws cov txiaj ntsig zoo thiab txuag ib tus neeg los ntawm thawj zaug qib ntawm insomnia.

Tryptophan xav tau rau cov khoom noj zom zaub mov. Nws muaj cov nyhuv stimulating rau tib neeg kev loj hlob hormone. Cuam tshuam kev ua haujlwm ntawm cov hlab ntsha thiab lub siab. Nws kuj tiv thaiv ib tus neeg los ntawm cov teebmeem ntawm cov cawv thiab nicotine.

Nws muaj nyob rau hauv cov zaub mov noj txhua hnub yog qhov tsim nyog, tab sis tsis txhob cia tshaj li tus cai. Qhov no tuaj yeem ua rau ntau yam kev tsis zoo.

Yog tias, ntawm qhov tsis sib xws, ib qho tsis muaj tryptophan tau sau tseg, cov teeb meem hauv qab no yuav tshwm sim:

• Thab thab.
• Cov tsos ntawm cov nyhav dhau los ntawm kev quav yeeb rau cov carbohydrates.
• Kev hloov pauv ntau zaus.
• Hnov tsis zoo.

Ntawm cov menyuam yaus, qhia txog kev loj hlob qeeb zuj zus tuaj yeem pom. Tryptophan yog dab tsi? Qhov no yog ib qho amino acid tsim nyog rau tib neeg, thaum tsis muaj ib tug lej uas tshwm sim tsis zoo yuav tshwm sim.

Neeg rau thiab taum

Lwm qhov tseem ceeb ntawm cov amino acids yog txiv ntoo thiab legumes. Tryptophan pom muaj nyob hauv txiv laum huab xeeb thiab txiv ntoo thuv. Hauv cov ntawv pistachios thiab almonds, nws kuj txaus. Taum dawb thiab xim liab yog qhov zoo ntawm cov amino acids. Tag nrho lwm cov legumes, taum pauv, kuj muaj lawv, tab sis hauv cov khoom me me.

Tryptophan, serotonin thiab kev noj haus: dab tsi ntau?

Yog tias koj qib serotonin hauv lub hlwb raug txo qis, nws txhais tau hais tias kev noj haus tsis muaj cov khoom noj uas muaj cov tryptophan.

Serotonin yog lub zog pabcuam ntuj. Nws ua rau koj muaj kev txaus siab thiab txaus siab, txawm tias lub plab tsis puv. Qhov tshwm sim: noj tsawg dua thiab poob phaus. Yuav ua li cas thiaj ua tiav qhov no?

• Serotonin nws tus kheej tsis pom hauv cov khoom noj, tab sis nws yog muab tau los ntawm cov amino acid. Yog li ntawd, nws yog ib qho tseem ceeb kom paub tias cov zaub mov tryptophan nyob rau hauv kev tsim ntau tshaj plaws. Cov no yog cov zaub mov muaj protein ntau, nrog rau cov khoom noj muaj hlau, vitamins B6 thiab B2.
• Txawm hais tias cov zaub mov siab nyob rau hauv tryptophan ib leeg tsis nce serotonin ntau ntau, cov khoom noj tseem ceeb rau kev ua kom thoob.
• Cov kua dej hauv lub cev nce los ntawm kev noj ntawm qhov ntau ntawm carbohydrates. Nws, nyob rau hauv lem, txo tus nqi ntawm assimilation ntawm tryptophan. Carbohydrates + tryptophan = foob pob foob pob.
• Yog tias koj xav kom nce qib ntawm serotonin, sib xyaw tryptophan zaub mov nrog mov xim av, ntau hom oatmeal, tag nrho cov qhob cij.

Serotonin ua rau koj xav tias tag nrho

Cov cim ntawm qhov tsis muaj thiab ntau dua ntawm tryptophan

Cov tsos mob hauv qab no tej zaum yuav qhia tias tsis muaj cov tryptophan:

• Ntxhov siab vim
• Ceeb kev tawm tsam
• Insomnia
• Kev Nyuaj Siab
• Qhov hnyav nce / rog dhau
• Saib Tsis Taus Tej Yam Tsis Zoo
• Mob plab hnyuv
• Cov mob leeg ntshav siab ua ntej

Ib qho dhau heev yog qhia los ntawm cov yam xws li:

• Nyob tsis tswm
• Vauv
• Ntshav siab
• Lub plawv palpitations
• Muaj hws ntau
• Nqaij leeg mob
• Raws plab, ntuav
• Lub qhov ncauj qhuav
• Xov Xwm Poj Niam Deev Hluas

Yog tias koj pom ob lossis ntau cov tsos mob tshwm sim, mus ntsib koj tus kws kho mob.

Kev nyuaj siab thiab insomnia qhia tias tsis muaj tryptophan hauv lub cev

Mirin Glazed Salmon

Txog 4 qhov:

• 60 milliliters mirin (Japanese caw nplej nplej)
• 50 g mos poom suab thaj
• 60 milliliters ntawm kua ntses
• 500 g salmon
• 2 dia kua txiv qaub vinegar
• 1-2 dos (txiav thiab txiav ua tej daim me me)

Ua noj ua haus:

1. Muab cov mirin, cov suab thaj thiab cov kua taum rau hauv lub lauj kaub tais diav, uas muaj tag nrho cov ntses salmon, thiab marinate nws hauv tais rau 3 feeb ntawm ib sab thiab 2 feeb ntawm lwm qhov. Nyob rau lub sijhawm no, ua kom sov ib lub laujkaub loj uas tsis tau lo rau.
2. Ua noj lub ntsev liab rau hauv ib lub lauj kaub kub kom qhuav rau 2 feeb, tom qab ntawd tig cov salmon dua, ntxiv marinade thiab ua noj lwm 2 feeb.
3. Muab cov ntses tso rau ntawm lub tais uas koj muab rau nws, ntxiv cov kua ntses vinegar rau hauv lub lauj kaub kub thiab muab nws kom sov.
4. Ncuav tsaus, qab zib, qab ntsev rau ntawm ntses liab thiab garnish nrog strips ntawm cov hauv paus dos ntsuab.
5. Pab nrog mov lossis mij ua raws li koj xav tau, ntxiv me ntsis pickled qhiav.

Lub tsev granola

Rau 4-6 servings:

• Oatmeal 200 g
• 25 g xua
• 75 g ntawm barley lossis rye plaub ya ri (yeem, koj tuaj yeem ib txwm ntxiv ntau oats)
• 50 g maj mam tev hazelnuts
• 50 g almond plaub ya ri
• 50 g raisins
• 50 g qhuav apricots
• 50 g qhuav thiab tws figs