Ukutya okunotye kakhulu kwe-Tryptophan
Umxholo
Ukutya okunotye kakhulu kwi-tryptophan, enje ngeshizi, amandongomane, iqanda kunye neavokhado, umzekelo, zilungile ekuphuculeni imeko kunye nokubonelela ngemeko yempilo-ntle kuba ziyanceda ekwakhiweni kweserotonin, into ekhoyo kwingqondo eqhuba unxibelelwano phakathi iiseli zemithambo-luvo, iimeko zokulawula, indlala kunye nokulala, umzekelo.
Kubalulekile ukuba oku kutya kufakwe kukutya kwemihla ngemihla, njengoko kunokwenzeka ukugcina amanqanaba e-serotonin ehlala izixa ezaneleyo, izisa izibonelelo zempilo ezininzi. Jonga izibonelelo zempilo ze-serotonin.
Uluhlu lokutya okunotye kwi-tryptophan
I-Tryptophan inokufumaneka kwiintlobo ngeentlobo zokutya okune-protein, njengenyama, intlanzi, amaqanda okanye ubisi kunye neemveliso zobisi, umzekelo. Olu luhlu lulandelayo luqulathe ukutya okunothile kwi-tryptophan kunye nenani le-amino acid kwi-100 g.
| Ukutya | Ubungakanani beTrustophophan kwi-100 g | Amandla kwi-100 g |
| Isitshizi | 7 mg | Iikhalori ezingama-300 |
| Amandongomane | 5.5 mg | Iikhalori ezingama-577 |
| Inqatha | 4.9 mg | Iikhalori ezingama-556 |
| Inyama yenkukhu | 4.9 mg | Iikhalori ezili-107 |
| Iqanda | 3.8 mg | Iikhalori ezili-151 |
| Ipea | 3.7 mg | Iikhalori ezili-100 |
| Hake | 3.6 mg | Iikhalori ezingama-97 |
| Iamangile | 3.5 mg | Iikhalori ezingama-640 |
| Iponyoponyo | 1.1 mg | Iikhalori ezili-162 |
| Icauliflower | 0.9 mg | Iikhalori ezingama-30 |
| Amazambane | 0.6 mg | Iikhalori ezingama-79 |
| Ibhanana | 0.3 mg | Iikhalori ezili-122 |
Ukongeza kwi-tryptophan, kukho okunye ukutya okuqukethe iivithamini kunye neeminerals kubalulekile ekusebenzeni kakuhle komzimba kunye neemood, ezinje ngecalcium, magnesium kunye neevithamini ze-B.
Imisebenzi ye-Tryptophan
Eyona misebenzi iphambili ye-amino acid tryptophan, ukongeza ekuncedeni ekwakhiweni kwehomoni ye-serotonin, ikwaququzelela ukukhutshwa kwezinto zamandla, ukugcina amandla omzimba ekulweni noxinzelelo lweengxaki zokulala kwaye, ke, kufuneka ukubandakanywa ekutyeni. Funda ngakumbi malunga ne-tryptophan kunye nokuba yenzelwe ntoni.
Ukufumana Ukuthandwa
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