Yuav siv li cas tryptophan kom poob ceeb thawj
Zoo Siab
- Yuav ua li cas suav nrog tryptophan hauv kev noj haus
- Yuav ua li cas noj tryptophan hauv kev poob phaus
- Cov kev thaiv tsis zoo thiab cov tshwm sim
Tryptophan tuaj yeem pab koj kom poob phaus yog noj txhua hnub los ntawm cov zaub mov thiab kev siv cov tshuaj uas muaj cov amino acid no. Kev yuag yuag yog tsa vim tias tryptophan tsub kom serotonin ntau lawm, yam tshuaj uas ua rau lub cev mloog zoo, txo kev ntxhov siab thiab txo kev tshaib plab thiab muaj lub siab xav noj.
Nrog rau qhov no, muaj kev poob qis hauv kev noj qab haus huv lub sijhawm thiab muaj lub siab rau cov khoom qab zib lossis cov khoom noj nplua nuj hauv carbohydrates, xws li khob cij, ncuav thiab khoom noj txom ncauj. Ntxiv rau, tryptophan tseem yuav pab koj so kom txaus thiab tau txais kev pw tsaug zog zoo hmo ntuj, uas tswj kev tsim lub cev cov tshuaj hormones hauv lub cev, ua rau koj cov metabolism ua haujlwm zoo dua thiab hlawv roj ntau dua.
Yuav ua li cas suav nrog tryptophan hauv kev noj haus
Tryptophan muaj nyob rau hauv cov zaub mov xws li cheese, txiv laum huab xeeb, ntses, txiv ntoo, nqaij qaib, qe, taum pauv, avocados thiab txiv tsawb, uas yuav tsum tau noj txhua hnub los pab txhawm rau poob phaus.
Saib cov lus hauv qab no yog cov piv txwv ntawm 3-hnub zaub mov nplua nuj nyob hauv tryptophan:
| Khoom txom ncauj | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | 1 khob kas fes + 2 nti ntawm ncuav mov ci nrog qe thiab tshij | 1 khob ntawm avocado smoothie, unsweetened | 1 khob kas fes nrog mis nyuj + 4 col ntawm kua zaub kib nqaij + 2 slices ntawm cheese |
| Noj tshais | 1 txiv tsawb + 10 txiv ntoo peem | crushed papaya + 1 col ntawm txiv laum huab xeeb | mas avocado nrog 1 tablespoon ntawm oats |
| Noj su / noj hmor | mov, taum, nqaij qaib stroganoff thiab zaub xam lav ntsuab | ci qos yaj ywm nrog roj txiv roj + ntses hauv hlais + zaub xam lav zaub xam lav | Nqaij nyuj kua zaub nrog taum thiab mij ua qab |
| Noj su txom ncauj | 1 lub ntuj yogurt + granola + 5 cashew txiv ntoo | 1 khob kas fes + 2 nti ntawm ncuav mov ci nrog qe thiab tshij | 1 khob kas fes nrog mis nyuj + 1 daim ntawm cov mov ci tag nrho nrog txiv laum huab xeeb + 1 txiv tsawb |
Nws tseem ceeb heev kom nco ntsoov tias, txhawm rau ua kom tau cov txiaj ntsig zoo dua hauv cov phaus, nws tseem yog qhov tseem ceeb rau kev ua kom lub cev nquag, tsawg kawg 3x / vas thiv. Saib cov npe tag nrho ntawm Cov Khoom Noj Simptophan.
Yuav ua li cas noj tryptophan hauv kev poob phaus
Tryptophan kuj tseem tuaj yeem pom nyob hauv daim ntawv ntxiv hauv tsiav tshuaj, feem ntau nrog lub npe L-tryptophan lossis 5-HTP, uas tuaj yeem pom hauv cov khw muag khoom noj khoom haus lossis chaw muag tshuaj, nrog tus nqi nruab nrab ntawm 65 txog 100 reais, nyob ntawm seb cov concentration thiab tus naj npawb ntawm cov tshuaj ntsiav. Ntxiv rau, tryptophan kuj tseem muaj txiaj ntsig zoo hauv cov khoom noj muaj protein, xws li whey protein thiab casein.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov khoom noj no yuav tsum tau ua raws li tus kws kho mob lossis tus kws qhia noj haus txoj kev qhia, thiab nws txoj kev siv yuav tsum ua ke nrog kev noj zaub mov kom zoo thiab kev ua kom lub cev. Feem ntau noj tshuaj me me, xws li 50mg, rau pluas tshais, noj su thiab lwm yam thaum noj hmo yog qhia vim tias cov nyhuv ntawm cov tsiav tshuaj yuav kav thoob plaws ib hnub, thiab yog li lub siab xav tsis hloov ntau, ua rau nws yooj yim los lo rau cov pluas noj.
Cov kev thaiv tsis zoo thiab cov tshwm sim
Lub tryptophan ntxiv yog contraindicated nyob rau hauv kev siv tshuaj tiv thaiv kab mob los yog tshuaj loog, vim tias kev sib xyaw nrog cov tshuaj nrog ntxiv yuav ua rau muaj teeb meem plawv, ntxhov siab, tshee hnyo thiab ntau tsaug zog. Ntxiv rau, cev xeeb tub los yog pub niam mis rau menyuam noj kuj yuav tsum zam qhov siv cov tshuaj no.
Simptophan ntau dhau tuaj yeem ua rau muaj kev phiv xws li kub siab, mob plab, xeev siab, ntuav, roj, raws plab, tsis qab los, kiv taub hau, mob taub hau, qhov ncauj qhuav, leeg tsis muaj zog thiab tsaug zog ntau dhau.
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