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ʻAʻole ʻoe hopohopo e pili ana i ka maʻi a i ʻole ke kaumaha lōʻihi. I kēia mau lā ua hoʻomaka ʻoe e hiamoe maikaʻi ʻole, e huhū i nā mea liʻiliʻi a paʻakikī i ka hoʻomanaʻo ʻana i ka ʻike. Inā pēlā, a laila, nele paha kāu ʻai i hoʻokahi amino acid. ʻO ka tryptophan.
ʻO Tryptophan kekahi o nā waikawa amino koʻikoʻi ʻewalu. He wahie ia no ko kakou kino. Akā ʻaʻole hana ke kino kanaka i ka tryptophan: loaʻa iā mākou me ka meaʻai wale nō. Ke lawa ʻole ka tryptophan, lilo mākou i lethargic, irritable a hoʻopaʻapaʻa, e maʻi pinepine a emi ka hiamoe.
ʻO ka ʻoiaʻiʻo he "kuleana" kēia waiwai no ka synthesis o serotonin, i kapa pinepine ʻia ʻo ka hormone o ke ʻano maikaʻi. I ke kaʻina hana o ka metabolism, hoʻopuka ia i ka melatonin, i kapa ʻia ʻo "hormone hiamoe", a me ka waikawa nicotinic, ka huaʻa B3, he mea koʻikoʻi loa ia no ka ʻōnaehana circulatory.
No ke aha e pono ai ka tryptophan
Hōʻike nā haʻawina he hopena maikaʻi ka tryptophan i:
- ke kū'ē i ke kaumaha a me ke kaulike noʻonoʻo;
- hiki ke noonoo a a'o;
- ʻike maka a me ka hoʻomanaʻo hana;
- ka hiki ke hoomalu i na manao.
Hoʻomaopopo kekahi poʻe loea e hoʻomaha kēia amino acid i ka premenstrual syndrome a hoʻemi i ke kaumaha o ka haʻalele ʻana i ka puhi paka.
Hoʻohana ʻia ka tryptophan synthetic i loko o nā capsules a me nā papa no ke kaumaha, nā pilikia hopohopo a me nā maʻi hiamoe.
Akā, mai wikiwiki e kuhikuhi i kēia lāʻau lapaʻau nou iho: pono e hana ʻia kēia e ke kauka. Akā aia nā meaʻai i loko o ka tryptophan hiki ke hoʻohui ʻia i ka rcion.
Nā meaʻai kiʻekiʻe ma Tryptophan
1. ka waiu
ʻO ka waiū mahiʻai holoʻokoʻa (ma ka momona mai 3,2%) ka kumu waiwai nui o tryptophan. ʻAʻole i emi iki ma ka waiu kūʻai maʻamau.
2. Huamoa
ʻO ke kikoʻī, nā hua keʻokeʻo. Akā ʻaʻole pono e hoʻokaʻawale i nā yolks: e ʻai i nā hua ma ke ʻano āu e makemake ai: nā hua moa palupalu a paʻakikī paha, nā hua poached, nā hua palai a i ʻole nā hua scrambled mai lākou.
3. Paʻakai paʻakikī
ʻO ka mea hoʻopaʻa moʻolelo no ka nui o ka tryptophan ʻo ka cheese parmesan Italian. Akā, hiki ke hoʻokomo pono ʻia nā ʻuala ʻē aʻe i loko o kahi meaʻai anti-stress.
4. Iʻa kai
ʻOi aku ka cod - ʻAkelanika, Kai Keʻokeʻo, Baltic. E like me nā kīʻaha kai, ka mackerel lio, ka saithe, ka salmon, ka tuna, ka pollock a me nā iʻa ʻaila maʻalahi.
5. ʻO Chia
Ma waho aʻe o ka tryptophan, i loko o nā hua o kēia mea kanu kahi pūʻulu piha o nā huaora a me nā minela, antioxidants a me omega-3 polyunsaturated fatty acids - hoʻolohi lākou i ka wā ʻelemakule a hoʻonui i ke ola.
6. ʻO ka ʻiʻo ʻulaʻula a me ka moa
ʻO ka puaʻa, ka pipi, ke keiki hipa, ka rabbit, ka pipi, ka goose, ka moa -ʻo ia hoʻi, nā meaʻai a pau i waiwai i nā protein.
7. Nā hua pua Sunflower
Ua lawa ka 100 g o nā hua maka e uhi i ka awelika o ka pono o kēlā me kēia lā no ka tryptophan a me ka huaora E, a me ka hoʻopiha ʻana i ka lako o nā huaora B.
8. Nā mea kanu
ʻO nā lentils, nā pīni, nā moa, nā pī, nā pīni he mau mea kanu protein kiʻekiʻe e like me ka haku ʻana i ka ʻiʻo. He waiwai nō hoʻi lākou i ka potassium a me ka magnesium, ka mea e hoʻoponopono i ka hana o nā ʻōnaehana nerve a me ka cardiovascular a hoʻomaha i nā ʻiʻo paʻa.
9. Nā hua kukui
ʻO nā ʻalemona, cashews, pine nuts, pistachios, peanuts ʻaʻole ia he meaʻai momona a olakino wale nō. Hoʻohaʻahaʻa lākou i nā pae o ka cortisol hormone stress.
10. Kāleʻeleʻeleʻele
Inā kaumaha ʻoe a luhi wale paha, e ʻai i ʻelua mau ʻāpana kokoleka ʻeleʻele. Ma hope o nā mea a pau, hāʻawi pū ka pīni koko iā mākou i ka tryptophan. Loaʻa iā lākou ka theobromine a me ka caffeine - nā mea inu ikehu maoli e hāʻawi iā ʻoe i ka hoʻoikaika o ka ikehu no ka lā holoʻokoʻa.