Yintoni iTryptophan kunye nokuba yenzelwe ntoni

Umxholo

• Yenzelwe ntoni
• Apho ungayifumana khona i-tryptophan
• I-Tryptophan ikunceda ukunciphisa umzimba?

I-Tryptophan yi-amino acid ebalulekileyo, oko kukuthi, ukuba umzimba awunakuvelisa kwaye kufuneka ufumaneke ekutyeni. Le amino acid inceda ukudibanisa i-serotonin, eyaziwa ngokuba yi "hormone yolonwabo", i-melatonin kunye ne-niacin kwaye ngenxa yesi sizathu inxulunyaniswa nonyango kunye nokuthintela ukudakumba, unxunguphalo, ukuqaqanjelwa bubuthongo kwaye inokude incede kwinkqubo yokunciphisa umzimba.

I-Tryptophan inokufumaneka kokutya okunje nge tshokholethi emnyama kunye namandongomane, kodwa inokuthengwa nakwiikhemesti kuba ikhona njengesongezelelo sokutya, nangona kunjalo kufuneka isetyenziswe kuphela phantsi kwesikhokelo sengcali yesondlo okanye ugqirha.

Yenzelwe ntoni

I-Tryptophan yi-amino acid ebalulekileyo ethatha inxaxheba kwimisebenzi ye-metabolic, ekhonza:

• Ukulwa nokudakumba;
• Ukulawula uxinzelelo;
• Yandisa imood;
• Ukuphucula imemori;
• Ukwandisa amandla okufunda;
• Ukulawula ukulala, ukukhulula iimpawu zokulala;
• Nceda ukulawula ubunzima.

Iziphumo kwaye, ngenxa yoko, izibonelelo ze-tryptophan ziyenzeka kuba le amino acid inceda ukwenza ihomoni Iiserotonin Oko kubalulekile ukuthintela ukuphazamiseka koxinzelelo njengoxinzelelo kunye noxinzelelo. Ukongeza, i-tryptophan isetyenziselwa ukunyanga iintlungu, i-bulimia, ukunqongophala kwengqwalaselo, i-hyperactivity, ukudinwa okungapheliyo kunye ne-PMS.

I-hormone serotonin iyanceda ekwakhiweni kwehomoni melatonin elawula isingqisho sewotshi yangaphakathi yebhayoloji yomzimba, ukuphucula umgangatho wokulala, kuba i-melatonin iveliswa ebusuku.

Apho ungayifumana khona i-tryptophan

I-Tryptophan inokufumaneka ekutyeni okufana netshizi, iqanda, ipayina, itofu, isalmon, amandongomane, iiamangile, amandongomane, amandongomane eBrazil, iiavokhado, ii-ertyisi, iitapile kunye neebhanana. Yazi okunye ukutya okune-tryptophan-rich.

I-Tryptophan inokufunyanwa njengesongezo sokutya kwi-capsule, ithebhulethi okanye ipowder, ethengiswa kwiivenkile zokutya ezempilo, ezikhemesti nakwiivenkile ezithengisa iziyobisi.

I-Tryptophan ikunceda ukunciphisa umzimba?

I-Tryptophan iyancipha kuba, ngokuvelisa i-serotonin, iyanceda ukulawula uxinzelelo oluhlala lukhokelela kukutya okunyanzelekileyo nokungalawulekiyo. Ukuncitshiswa kokudityaniswa kwe-serotonin kunxulunyaniswa nokonyuka kokutya kweecarbohydrate.

Ukutya kuhlala kunxulunyaniswa neemvakalelo, ke kwimeko zoxinzelelo kunye noxinzelelo, ukutya okunika ukonwaba ngakumbi kwaye okuneekhalori ngakumbi kunokutya, njengetshokholethi, enceda ekwandiseni imveliso ye-serotonin kunye nemvakalelo yolonwabo.

Ukuba ukutya kwe-tryptophan kungeniswa ngexesha lokutya kwemihla ngemihla, isidingo sokubuyisa imveliso ye-serotonin ngokutya kakhulu itshokholethi okanye okunye ukutya okonyusa ulonwabo kuncinci, yiyo loo nto ukuzama ukungena kwe-tryptophan kunxulumene nokwehla kobunzima.