Kudya-kwakapfuma-chikafu
Zvemukati
Chikafu chakapfuma mu tryptophan, senge chizi, nzungu, zai uye avocado, semuenzaniso, zvakanaka pakuvandudza mamiriro uye nekupa pfungwa yekugara zvakanaka nekuti zvinobatsira mukuumbwa kweserotonin, chinhu chiripo muuropi icho chinofambisa kutaurirana pakati neurons, inodzora manzwiro, nzara uye kurara, semuenzaniso.
Izvo zvakakosha kuti izvi zvekudya zvinosanganisirwa mukudya kwemazuva ese, sezvo zvichikwanisika kuchengetedza huwandu hweserotonin nguva dzose muhuwandu hwakaringana, kuunza huwandu hwerubatsiro rwehutano. Tarisa uone zvakanaka zvehutano zve serotonin.
Chinyorwa chezvikafu zvakapfuma mu tryptophan
Tryptophan inogona kuwanikwa mune akasiyana mapuroteni-akapfuma chikafu, senge nyama, hove, mazai kana mukaka uye zvigadzirwa zvemukaka, semuenzaniso. Chinyorwa chinotevera chine zvimwe zvekudya zvakapfuma mu tryptophan uye huwandu hweiyi amino acid mu100 g.
| Zvekudya | Tryptophan huwandu mu100 g | Simba mu100 g |
| Cheese | 7 mg | 300 macalori |
| Nzungu | 5.5 mg | 577 macalorie |
| Nasheya nzungu | 4.9 mg | 556 macalorie |
| Nyama yehuku | 4.9 mg | 107 macalorie |
| Zai | 3.8 mg | 151 macalorie |
| Pea | 3.7 mg | Zana macalorie |
| Hake | 3.6 mg | 97 macalorie |
| Almond | 3.5 MG | 640 macalorie |
| Avocado | 1,1 MG | 162 macalorie |
| Koliflower | 0.9 mg | Makori makumi matatu |
| Mbatata | 0.6 mg | 79 macalorie |
| Banana | 0.3 mg | 122 macalorie |
Pamusoro pe tryptophan, kune zvimwe zvekudya zvine mavitamini uye zvicherwa zvakakosha pakushanda kwakanaka kwemuviri nemafungiro, senge calcium, magnesium neB mavitamini.
Tryptophan mabasa
Iwo makuru mabasa eamino acid tryptophan, pamusoro pekubatsira mukuumbwa kwehomoni serotonin, zvakare ndeyekuita kuburitswa kwesimba remagetsi, kuchengetedza hutano hwemuviri mukurwisa zvinonetsa zvehope uye, nekudaro, zvinofanirwa kuverengerwa mukudya. zuva nezuva. Dzidza zvakawanda nezve tryptophan uye chii chaicho.
Isu Tinopa Zano
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