Yesani

Tryptophan ndi amino acid yofunikira kuti makanda akule bwino komanso kuti apange ndi kukonza mapuloteni, minofu, ma enzyme, ndi ma neurotransmitters amthupi. Ndi amino acid wofunikira. Izi zikutanthauza kuti thupi lanu silingathe kutulutsa, chifukwa chake muyenera kulandira kuchokera pazakudya zanu.

Thupi limagwiritsa ntchito tryptophan kuthandiza kupanga melatonin ndi serotonin.Melatonin imathandizira kuyendetsa kayendedwe ka kugona, ndipo serotonin imaganiziridwa kuti imathandizira kuyendetsa njala, kugona, kusinthasintha, komanso kupweteka.

Chiwindi chimatha kugwiritsa ntchito tryptophan kutulutsa niacin (vitamini B3), yomwe imafunikira pakupanga mphamvu zamagetsi ndikupanga DNA. Kuti tryptophan mu zakudya asinthidwe kukhala niacin, thupi liyenera kukhala lokwanira:

• Chitsulo
• Riboflavin
• Vitamini B6

Tryptophan amapezeka mu:

• Tchizi
• Nkhuku
• Azungu azungu
• Nsomba
• Mkaka
• Mbeu za mpendadzuwa
• Mtedza
• Mbeu za dzungu
• Mbewu za Sesame
• Nyemba za soya
• Nkhukundembo

• Amino zidulo
• myPlate

Nagai R, Taniguchi N. Amino acid ndi mapuloteni. Mu: Baynes JW, Dominiczak MH, olemba., Eds. Sayansi Yachipatala Yamankhwala. 5th ed. Philadelphia, PA: Elsevier; 2019: mutu 2.

Dipatimenti ya Zaumoyo ku United States; Dipatimenti ya Zaulimi ku United States. Malangizo a 2015-2020 Zakudya kwa Achimereka. 8th ed. health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/. Idasinthidwa mu Disembala 2015. Idapezeka pa Epulo 7, 2020.