Zakudya zolemera kwambiri za Tryptophan
Zamkati
Zakudya zokhala ndi tryptophan, monga tchizi, mtedza, dzira ndi avocado, mwachitsanzo, ndizothandiza kwambiri pakukweza chisangalalo komanso kupereka moyo wabwino chifukwa zimathandizira pakupanga serotonin, chinthu chomwe chimapezeka muubongo chomwe chimathandizira kulumikizana pakati ma neuron, owongolera malingaliro, njala ndi kugona, mwachitsanzo.
Ndikofunikira kuti zakudya izi ziphatikizidwe pazakudya za tsiku ndi tsiku, chifukwa ndizotheka kukhala ndi serotonin nthawi zonse yokwanira, kubweretsa maubwino angapo azaumoyo. Onani zaumoyo wa serotonin.
Mndandanda wazakudya zolemera mu tryptophan
Tryptophan imapezeka m'mitundu yambiri yazakudya zomanga thupi, monga nyama, nsomba, mazira kapena mkaka ndi mkaka, mwachitsanzo. Mndandanda wotsatirawu muli zakudya zomwe zili ndi tryptophan komanso kuchuluka kwa amino acid mu 100 g.
| Zakudya | Kuchuluka kwa Tryptophan mu 100 g | Mphamvu mu 100 g |
| Tchizi | 7 mg | Makilogalamu 300 |
| Chiponde | 5.5 mg | Ma calories 577 |
| Mtedza wa nkhono | 4.9 mg | Makilogalamu 556 |
| Nyama ya nkhuku | 4.9 mg | Ma calories 107 |
| Dzira | 3.8 mg | Ma calories 151 |
| Mtola | 3.7 mg | Ma calories 100 |
| Hake | 3.6 mg | Ma calories 97 |
| Amondi | 3.5 mg | Makilogalamu 640 |
| Peyala | 1.1 mg | Makilogalamu 162 |
| Kolifulawa | 0.9 mg | Makilogalamu 30 |
| Mbatata | 0.6 mg | Makilogalamu 79 |
| Nthochi | 0.3 mg | Makilogalamu 122 |
Kuphatikiza pa tryptophan, palinso zakudya zina zomwe zimakhala ndi mavitamini ndi michere yofunikira pakugwira bwino ntchito kwa thupi ndi malingaliro, monga calcium, magnesium ndi mavitamini a B.
Ntchito za Tryptophan
Ntchito zazikulu za amino acid tryptophan, kuphatikiza pakuthandiza kupanga serotonin ya mahomoni, ndikuwathandizanso kutulutsa zida zamagetsi, kuti akhalebe ndi thanzi lamthupi polimbana ndi zovuta zamavuto ogona, chifukwa chake, ziyenera akhale nawo pachakudya. Dziwani zambiri za tryptophan ndi zomwe amapangira.
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