Umbhali: Charles Brown
Umhla Wokudalwa: 6 Eyomdumba 2021
Hlaziya Umhla: 17 Eyokwindla 2025
Anonim
LE SECRET POUR PARAÎTRE PLUS JEUNE QUE SON ÂGE
Ividiyo: LE SECRET POUR PARAÎTRE PLUS JEUNE QUE SON ÂGE

Umxholo

I-Tryptophan inokukunceda ukunciphisa umzimba ukuba utya yonke imihla kukutya kunye nokusetyenziswa kwezongezo eziqulathe le amino acid. Ukwehla kobunzima kuyavuselelwa kuba i-tryptophan yonyusa imveliso ye-serotonin, ihomoni enika umzimba imo yempilo, ikhuphe uxinzelelo kwaye inciphise indlala kunye nomnqweno wokutya.

Ngale nto, kukho ukwehla kokutya kakhulu iziqendu kunye nomnqweno weelekese okanye ukutya okunotye kwiicarbohydrate, ezinje ngezonka, iikeyiki kunye nokutya okulula. Ukongeza, i-tryptophan ikwanceda ukuba uphumle kwaye ufumane ubuthongo obuhle ebusuku, elawula imveliso yehomoni yomzimba, eyenza imetabolism yakho isebenze ngcono kwaye itshise amanqatha amaninzi.

Uyifaka njani i-tryptophan kwisidlo

I-Tryptophan ikhona ekutyeni okunje ngeshizi, amandongomane, iintlanzi, amandongomane, inkukhu, amaqanda, ii-ertyisi, ii-avocado kunye neebhanana, ekufuneka zisetyenziswe yonke imihla ukunceda ukunciphisa umzimba.


Jonga le tafile ilandelayo umzekelo wemenyu yeentsuku ezi-3 etyebile kwi-tryptophan:

I-snackUsuku 1Usuku 2Usuku 3
Isidlo sakusasa1 indebe yekofu + 2 izilayi zesonka esimdaka ngeqanda kunye netshizi1 indebe yeavokhado smoothie, engenaswekile1 indebe yekofu kunye nobisi + i-4 ikholamu yesuphu yomzala + 2 izilayi zesonka samasi
I-snack yasekuseniI-1 banana + 10 yeenqoba I-papaya + etyumkileyo ibhotolo yamandongomanei-avocado ecoliweyo ngecephe le-1 le-oats
Isidlo sasemini / isidlo sangokuhlwarirayisi, iimbotyi, inkukhu stroganoff kunye nesaladi eluhlazaIitapile ezibhakiweyo ngeoyile ye-olive + iintlanzi kwizilayi + isaladi yecauliflowerIsuphu yenkomo kunye nee-ertyisi kunye noodles
Ukutya okusemva kwemini1 i-yogurt yendalo + i-granola + i-5 cashew nuts1 indebe yekofu + 2 izilayi zesonka esimdaka ngeqanda kunye netshizi1 indebe yekofu kunye nobisi + 1 isilayi sesonka sengqolowa epheleleyo nebhotolo yamandongomane + ibhanana e-1

Kukwabalulekile ukuba ukhumbule ukuba, ukuze ube neziphumo ezikhulu ekulahlekeni kwesisindo, kubalulekile ukuba wenze imithambo rhoqo, ubuncinci i-3x / iveki. Jonga uluhlu olupheleleyo lokutya okune-Tryptophan.


Uyithatha njani i-tryptophan kwiipilisi zokunciphisa umzimba

I-Tryptophan inokufumaneka kwifom yokongeza kwiifomsile, zihlala zinegama le-L-tryptophan okanye i-5-HTP, enokufumaneka kwiivenkile zokuncedisa okunesondlo okanye kwiikhemesti, ngexabiso eliphakathi lama-65 ukuya kwi-100 reais, kuxhomekeke koxinzelelo kunye inani njengezingxobo. Ukongeza, i-tryptophan ikwakhona ngexabiso elifanelekileyo kwizongezo zeprotein, ezinje ngeprotey ye-whey kunye ne-casein.

Kubalulekile ukuba ukhumbule ukuba esi songezelelo kufuneka sithathwe ngokwesikhokelo sikagqirha okanye sesondlo, kwaye ukusetyenziswa kwaso kufuneka kwenziwe kunye nokutya okunesondlo kunye nokusebenza komzimba. Ngokwesiqhelo iidosi ezincinci, ezinje nge-50mg, kwisidlo sakusasa, isidlo sasemini kunye nesinye kwisidlo sasebusuku ziyabonakaliswa ngenxa yokuba iimpembelelo zeephilisi zihlala imini yonke, kwaye ke imeko ayitshintshi kakhulu, isenza kube lula ukunamathela kukutya.

Ukungqinelana kunye neziphumo ebezingalindelekanga

Isongezelelo se-tryptophan siyaphikiswa kwimeko yokusetyenziswa kweyeza lokuthomalalisa uxinzelelo okanye amayeza okuthomalalisa, njengoko indibaniselwano yamayeza kunye nesongezelelo inokubangela iingxaki zentliziyo, unxunguphalo, ukungcangcazela kunye nokulala kakhulu. Ukongeza, abasetyhini abakhulelweyo okanye abancancisayo kufuneka bakuphephe ukusebenzisa oku kongezwa.


I-tryptophan egqithisileyo inokubangela iziphumo ebezingalindelekanga ezinjengokutsha kwentliziyo, iintlungu zesisu, isicaphucaphu, ukugabha, igesi, urhudo, ukuphelelwa ngumdla wokutya, isiyezi, intloko ebuhlungu, umlomo owomileyo, ubuthathaka bemisipha kunye nokulala kakhulu.

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