Mashandisiro aungaita tryptophan kuderedza uremu
Zvemukati
- Maitiro ekuisa tryptophan mune chikafu
- Maitiro ekutora tryptophan mukurema kurasikirwa makapisi
- Contraindications uye mhedzisiro
Tryptophan inogona kukubatsira kurasikirwa nehuremu kana ukadyiwa zuva nezuva kubva kuchikafu uye nekushandisa zvekuwedzera izvo zvine iyi amino acid. Kurera huremu kunosimudzirwa nekuti tryptophan inowedzera kugadzirwa kweserotonin, hormone inopa muviri pfungwa yekugara zvakanaka, inoderedza kushungurudzika uye inoderedza nzara uye chishuwo chekudya.
Naizvozvi, pane kuderera kwekuzvinyanyisa kudya zvikamu uye chishuwo chezviwiti kana chikafu chakazara mu makabhohaidhiretsi, senge chingwa, makeke uye tudyo. Uye zvakare, tryptophan zvakare inokubatsira kuti uzorore uye uwane kurara kwakanaka kwehusiku, iyo inodzora kugadzirwa kwemahomoni emuviri, ichiita kuti metabolism yako ishande zvirinani uye ichipisa mafuta akawanda.
Maitiro ekuisa tryptophan mune chikafu
Tryptophan inowanikwa mune zvekudya senge chizi, nzungu, hove, nzungu, huku, mazai, mapizi, makotapeya nemabhanana, ayo anofanirwa kudyiwa zuva nezuva kubatsira mukudzikira uremu.
Ona tafura inotevera yemuenzaniso wemamazuva matatu-menyu akapfuma mu tryptophan:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 1 mukombe wekofi + 2 zvimedu zvechingwa chine shavi neai uye chizi | 1 mukombe weavocado smoothie, unsweetened | 1 mukombe wekofi nemukaka + 4 col yemusukoti muto + 2 zvidimbu zvechizi |
| Kudya kwemangwanani | 1 bhanana + 10 cashew nzungu | yakapwanywa papaya + 1 col yenzungu ruomba | mashed avocado ne 1 punipuni yeoats |
| Lunch / Kudya kwemanherur | mupunga, bhinzi, huku stroganoff uye girini saradhi | yakabikwa mbatatisi nemafuta emuorivhi + hove muzvimedu + kolifulawa saradhi | Nzombe yemombe nesadza nenzungu |
| Manheru masikati | 1 yogati yakasikwa + granola + 5 cashew nzungu | 1 mukombe wekofi + 2 zvimedu zvechingwa chine shavi neai uye chizi | 1 mukombe wekofi nemukaka + 1 slice yechingwa chezviyo chakazara nenzungu bhata + 1 bhanana |
Izvo zvakakoshawo kuti urangarire kuti, kuti uve nemhedzisiro yakakura mukurasikirwa nehuremu, zvakakoshawo kuti uite kurovedza muviri nguva dzose, ingangoita 3x / vhiki. Ona iro rakazara runyorwa rweTryptophan-rakapfuma chikafu.
Maitiro ekutora tryptophan mukurema kurasikirwa makapisi
Tryptophan inogona zvakare kuwanikwa mune yekuwedzera fomu mumacapsule, kazhinji ane zita reL-tryptophan kana 5-HTP, iyo inogona kuwanikwa mune zvinovaka muviri zvitoro kana zvitoro zvemishonga, ine avhareji mutengo we65 kusvika ku100 reais, zvichienderana neyakaunganidzwa uye huwandu hwemapilisi. Uye zvakare, tryptophan iripowo muhuwandu hwakanaka mumaprotein ekuwedzera, senge whey protein uye casein.
Izvo zvakakosha kuti urangarire kuti ichi chinowedzerwa chinofanira kutorwa zvinoenderana nachiremba, kana hutungamiriri hwehutungamiriri, uye mashandisirwo ayo anofanirwa kugadzirwa pamwe nekudya kwakaringana uye chiitiko chemuviri. Kazhinji madhizaini madiki, akadai se50mg, yekudya kwekuseni, masikati uye imwe pakudya inoratidzwa nekuti mhedzisiro yemacapsule anogara zuva rese, uye nekudaro manzwiro haachinje zvakanyanya, zvichiita kuti zvive nyore kunamatira kuchikafu.
Contraindications uye mhedzisiro
Iyo tryptophan yekuwedzera inopesana mune zviitiko zvekushandisa antidepressant kana sedative mishonga, sekusanganiswa kwemushonga pamwe neiyo yekuwedzera kunogona kukonzera matambudziko emwoyo, kushushikana, kudedera uye kunyanya kurara. Uye zvakare, vakadzi vane nhumbu kana vanoyamwisa vanofanirwawo kudzivirira kushandisa ichi chinowedzera.
Kuwedzeredza tryptophan kunogona kukonzera mhedzisiro senge kupisa kwemoyo, kurwadziwa mudumbu, kusvotwa, kurutsa, gasi, manyoka, kurasikirwa nechido, dzungu, kutemwa nemusoro, kuoma muromo, kushaya simba kwemhasuru uye kurara zvakanyanya.
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