Tryptophan ke motheo oa amino acid e thusang ho ntlafatsa boroko. Ke karolo ea lihlahisoa tse ngata, 'me e lekantsoa ka ho khetheha ka li-milligrams: palo ea mg ka lik'hilojule tse 200.
Tryptophan e fumanoa lijong, ho kenyelletsa nama ea likhoho, lihlahisoa tsa lebese, lijo tsa leoatle, meroho le lijo-thollo. Empa ka holim'a tsohle, e fumaneha karolong e ka holimo ea khomo ea khoho ea masapo. Tekanyo e nyenyane ea tryptophan e fumanoa ka cutlets bakeng sa hamburger e entsoeng ka frying pan.
Amino acid tryptophan - mothusi oa 'mele ea rona
Ho sebelisa lihlahisoa tse jeoang tse nang le tryptophan, motho a ke ke a ntlafatsa boroko feela, empa hape a fokotsa khatello ea kelello, phetoho ea maikutlo a amanang le PMS, migraine le ka kakaretso ho ntlafatsa bophelo bo botle. Tryptophan, ka lehlakoreng le leng, e fetoleloa serotonin, 'me ho hlokahala feela ho ntlafatsa mosebetsi oa boko. Mekhoa e khothalletsoang letsatsi le leng le le leng ea tšebeliso ea tryptophan e fapana ho tloha ho 500 ho ea ho 2 000 mg ka makhetlo a khothalletsoang ho amoheloa - ka makhetlo a mararo ka letsatsi.
Haeba 'mele o ikutloa o haelloa ke ntho ena, o ka baka mafu a' meleng le a kelello. Tryptophan e re thusa ho ipoloka re le boemong bo botle, kaha e tlatsetsa ho:
- ho tloaeleha ha takatso ea lijo;
- ho fokotsa tlala;
- ho folisa methapo le mafu a kelello;
- tlhahiso ea hormone ea ho hōla.
Tryptophan ka lijo
Tryptophan ke karolo ea bohlokoa ea liprotheine, kahoo e fumanoa lijong tsa protheine, hammoho le lihlahisoa tsa liphoofolo le limela.
Tryptophan ka lihlahisoa tsa nama:
- ka turkey le mmutla bakeng sa 330 mg;
- ka karolo ea bobeli ea khōhō - 330;
- sehlopheng sa pele sa khōlo - 290;
- ka veal - 250;
- ka sebete sa nama ea khomo - 240;
- ka khomo ea likhomo - 220;
- ka konyana - 210;
- ka mahe a khoho - 200;
- ka nama ea kolobe - 190.
Kahoo ke habohlokoa ho nahana hore, ha ho kopanya metsoako ha ho na amino acid, le ho tlatsetsa metsoako ea eona ho lokisetsa ho khaola ho tloha moeling o mosesaane kapa o teteaneng.
Tryptophan ka litlhapi le lijo tsa leoatleng:
- ka caviar e khubelu le e ntšo - 960;
- ka squids - 320;
- ka horse mackerel - 300;
- moeling oa Atlantic - 250;
- ka saalmon - 220;
- ka cod le pollock - 210;
- ka li-carp, halibut le pike-180;
- ka hare ho leoatleng - 170;
- ka mackerel - 160.
Lihlahisoa tsa lebese:
- ka cheese ea Dutch - 790;
- ka kamoreng ea mafura e mafura - 210;
- ka kamore e tlaase ea mafura e mafura - 210;
- ka kefir le lebese - 40.
Tryptophan ka linate le peo:
- ka peanut -750;
- ka lialmonde - 630;
- ka cashew - 600;
- ka linate tsa kedare - 420;
- ka peo ea soneblomo le pistachios - 300.
Lijong le limela:
- li-soya - 600;
- linaoa le lierekisi - 260;
- ka li-groats tsa buckwheat - 180;
- ka koro - 170;
- ka li-oatmeal - 160;
- ka likomkomere tsa harese - 120;
- ka perela harese - 120.
Lisebelisoa tse ling tse nang le tryptophan:
- tsokolate - 200;
- ka li-apricot tse omisitsoeng - tse 150;
- ka li-mushroom - 130;
- ka pasta - 130;
- ka bohobe ba koro - 100.
Hape ho netefatsa hore ho sebelisoa ha tryptophan hantle ho tla thusa li-carbohydrate tse potlakileng, li-vithamine tsa B, magnesiamo le tšepe. Ke kahoo ho leng bohlokoa ho ja lijo tse leka-lekaneng. Batho ba bangata ba lumela hore ho lekane ho ja lijo tse nang le lisebelisoa tsa tryptophan, empa ha hoa lekana. Ho bohlokoa ho khona ho li kopanya ka nepo. Ho fana ka 'mele oa hau ka sesepa sa bohlokoa, sandwich ea bohobe bo tšoeu le chisi, hammoho le nama le pasta, li tla lumellana hantle. 'Me tryptophan eo e ntlafatsoa hantle, ho hlokahala hore u je sebete, kaha e na le li-amino acid tse ngata, tšepe le divithamini ea sehlopha B.
Ho ba le thahasello e kholo lihlahisoa tse joalo ha hoa hlokahala, kaha thepa ea bona e senyeha ho ka baka kotsi ho 'mele. Tsohle e lokela ho ba ntho e tloaelehileng.