Uyisebenzisa kanjani i-tryptophan ukunciphisa umzimba
Umxholo
- Uyifaka njani i-tryptophan kwisidlo
- Uyithatha njani i-tryptophan kwiipilisi zokunciphisa umzimba
- Ukungqinelana kunye neziphumo ebezingalindelekanga
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-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yekofu + 2 izilayi zesonka esimdaka ngeqanda kunye netshizi | 1 indebe yeavokhado smoothie, engenaswekile | 1 indebe yekofu kunye nobisi + i-4 ikholamu yesuphu yomzala + 2 izilayi zesonka samasi |
| I-snack yasekuseni | I-1 banana + 10 yeenqoba | I-papaya + etyumkileyo ibhotolo yamandongomane | i-avocado ecoliweyo ngecephe le-1 le-oats |
| Isidlo sasemini / isidlo sangokuhlwar | irayisi, iimbotyi, inkukhu stroganoff kunye nesaladi eluhlaza | Iitapile ezibhakiweyo ngeoyile ye-olive + iintlanzi kwizilayi + isaladi yecauliflower | Isuphu yenkomo kunye nee-ertyisi kunye noodles |
| Ukutya okusemva kwemini | 1 i-yogurt yendalo + i-granola + i-5 cashew nuts | 1 indebe yekofu + 2 izilayi zesonka esimdaka ngeqanda kunye netshizi | 1 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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