Momwe mungagwiritsire ntchito tryptophan kuti muchepetse kunenepa
Zamkati
- Momwe mungaphatikizire tryptophan mu zakudya
- Momwe mungatengere tryptophan mu makapisozi ochepetsa thupi
- Contraindications ndi mavuto
Tryptophan itha kukuthandizani kuti muchepetse thupi mukamadya tsiku lililonse kuchokera pachakudya komanso kugwiritsa ntchito zowonjezera zomwe zili ndi amino acid. Kuchepetsa thupi kumalimbikitsidwa chifukwa tryptophan imathandizira kupanga serotonin, mahomoni omwe amapatsa thupi lingaliro labwino, amachepetsa kupsinjika ndikuchepetsa njala komanso chidwi chofuna kudya.
Ndi izi, kuchepa kwa magawo akudya mopitirira muyeso komanso chikhumbo cha maswiti kapena zakudya zokhala ndi chakudya, monga buledi, mikate ndi zokhwasula-khwasula. Kuphatikiza apo, tryptophan imathandizanso kuti mukhale osangalala komanso kugona tulo tofa nato, komwe kumayendetsa mahomoni amthupi, ndikupangitsani kagayidwe kagwiritsidwe ntchito bwino ndikuwotcha mafuta ambiri.
Momwe mungaphatikizire tryptophan mu zakudya
Tryptophan imapezeka mu zakudya monga tchizi, mtedza, nsomba, mtedza, nkhuku, mazira, nandolo, mapeyala ndi nthochi, zomwe zimayenera kudyedwa tsiku lililonse kuti muchepetse kunenepa.
Onani tebulo lotsatirali mwachitsanzo cha mndandanda wamasiku atatu wokhala ndi tryptophan:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha khofi + magawo awiri a mkate wofiirira ndi dzira ndi tchizi | 1 chikho cha avocado smoothie, unsweetened | 1 chikho cha khofi ndi mkaka + 4 col ya supu ya couscous + magawo awiri a tchizi |
| Zakudya zoziziritsa kukhosi m'mawa | Nthochi 1 + mtedza 10 wamasamba | wosweka papaya + 1 col wa chiponde | avocado yosenda ndi supuni imodzi ya oats |
| Chakudya / Chakudya chamadzulor | mpunga, nyemba, stroganoff ya nkhuku ndi saladi wobiriwira | anaphika mbatata ndi mafuta + nsomba mu magawo + saladi wa kolifulawa | Msuzi wa ng'ombe ndi nandolo ndi Zakudyazi |
| Chakudya chamasana | 1 yogurt wachilengedwe + granola + 5 mtedza wa cashew | 1 chikho cha khofi + magawo awiri a mkate wofiirira ndi dzira ndi tchizi | 1 chikho cha khofi ndi mkaka + chidutswa chimodzi cha mkate wambewu ndi batala + nthochi 1 |
Ndikofunikanso kukumbukira kuti, kuti mukhale ndi zotsatira zazikulu pakuchepetsa thupi, ndikofunikanso kuchita masewera olimbitsa thupi pafupipafupi, osachepera 3x / sabata. Onani mndandanda wonse wazakudya zolemera za Tryptophan.
Momwe mungatengere tryptophan mu makapisozi ochepetsa thupi
Tryptophan imapezekanso mu mawonekedwe owonjezera mu ma capsules, nthawi zambiri okhala ndi dzina la L-tryptophan kapena 5-HTP, yomwe imapezeka m'masitolo azakudya zopatsa thanzi kapena m'masitolo, okhala ndi mtengo wapakati pa 65 mpaka 100 reais, kutengera ndende komanso kuchuluka kwa makapisozi. Kuphatikiza apo, tryptophan imapezekanso muzambiri zama protein zowonjezera, monga whey protein ndi casein.
Ndikofunika kukumbukira kuti chowonjezera ichi chiyenera kutengedwa molingana ndi malangizo a dokotala kapena wamankhwala, ndipo kagwiritsidwe kake kayenera kupangidwa limodzi ndi zakudya zopatsa thanzi komanso zolimbitsa thupi. Kawirikawiri mankhwala ocheperako, monga 50mg, pachakudya cham'mawa, chamasana ndi china pachakudya amawonetsedwa chifukwa momwe makapisozi amathandizira tsiku lonse, motero malingaliro sasintha kwambiri, zomwe zimapangitsa kuti zikhale zosavuta kutsatira chakudyacho.
Contraindications ndi mavuto
The tryptophan supplement imatsutsana ndikamagwiritsa ntchito mankhwala opatsirana kapena opatsirana, chifukwa kuphatikiza kwa mankhwala ndi chowonjezera kumatha kuyambitsa mavuto amtima, nkhawa, kunjenjemera komanso kugona kwambiri. Kuphatikiza apo, amayi apakati kapena oyamwitsa akuyeneranso kupewa kugwiritsa ntchito izi.
Kuchuluka kwa tryptophan kumatha kuyambitsa zovuta zina monga kutentha pa chifuwa, kupweteka m'mimba, nseru, kusanza, mpweya, kutsekula m'mimba, kusowa kwa njala, chizungulire, kupweteka mutu, pakamwa pouma, kufooka kwa minofu ndi kugona kwambiri.
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