ọdịnaya
O yighị ka ị naghị echegbu onwe gị maka ọrịa ma ọ bụ nrụgide ogologo oge. Naanị n'oge na-adịbeghị anya ị malitere ịrahụ ụra nke ọma, na-ewe iwe maka obere ihe na-esiri gị ike icheta ozi. Ọ bụrụ otú ahụ, nri gị nwere ike na-efunahụ otu amino acid. Ya bụ tryptophan.
Tryptophan bụ otu n'ime amino acid asatọ dị mkpa. Ọ dị ka mmanụ ụgbọala maka ahụ anyị. Ma ahụ mmadụ anaghị emepụta tryptophan: anyị na-enweta ya naanị na nri. Mgbe tryptophan ezughị ezu, anyị na-ada mbà, na-ewe iwe ma na-adọpụ uche, na-arịa ọrịa ugboro ugboro ma na-ehi ụra obere.
Nke bụ eziokwu bụ na ihe a bụ "ọrụ" maka njikọ nke serotonin, nke a na-akpọkarị hormone nke ọnọdụ dị mma. Na usoro nke metabolism, ọ na-emepụta melatonin, nke a maara dị ka "hormone ụra", na nicotinic acid, vitamin B3, nke dị oke mkpa maka usoro ọbara.
Gịnị mere tryptophan chọrọ
Nnyocha na-egosi na tryptophan nwere mmetụta dị mma na:
- nrụgide nrụgide na nguzozi nke uche;
- ikike itinye uche na ịmụta ihe;
- ebe nchekwa anya na arụ ọrụ;
- ikike ịchịkwa mmetụta uche.
Ụfọdụ ndị ọkachamara na-ekwu na amino acid a na-ebelata ọrịa premenstrual ma belata nchekasị nke ịkwụsị ise siga.
A na-eji tryptophan sịntetik na capsules na mbadamba ihe maka ịda mbà n'obi, nsogbu nchekasị na nsogbu ụra.
Ma emela ngwa ngwa ịnye onwe gị ọgwụ a dị ebube: nke a kwesịrị ịbụ dọkịta. Mana enwere nri nwere tryptophan nke enwere ike itinye na rcion.
Nri dị elu na Tryptophan
1. Mmiri ara ehi
Mmiri ara ehi zuru oke (ọdịnaya abụba sitere na 3,2%) bụ isi iyi tryptophan kachasị. Ọ bụghị ihe na-erughị ya na ndị nkịtị ụlọ ahịa-zụtara mmiri ara ehi.
2. Akwa
Kpọmkwem, akwa ọcha. Ma ọ dịghị mkpa ikewapụ nkochi ime akwa ma ọlị: rie àkwá otú masịrị gị: akwa siri ike sie ma ọ bụ sie sie ike, nsen chara acha, akwa e ghere eghe ma ọ bụ akwa chara acha na ha.
3. Chiiz siri ike
Onye na-edekọ ọnụ ọgụgụ tryptophan bụ cheese parmesan Italian. Mana chiiz ndị ọzọ siri ike na nke siri ike nwere ike itinye n'enweghị nsogbu na nri mgbochi nchekasị.
4. Azụ mmiri
Especially cod — Atlantic, White Sea, Baltic. As well as sea bass, horse mackerel, saithe, salmon, tuna, pollock and other moderately oily fish.
5. Chia
In addition to tryptophan, the seeds of this plant contain a complete set of vitamins and minerals, antioxidants and omega-3 polyunsaturated fatty acids — they slow down aging and increase life expectancy.
6. Anụ uhie na anụ ọkụkọ
Pork, beef, lamb, rabbit, turkey, goose, chicken — that is, all meat products rich in proteins.
7. Mkpụrụ osisi Sunflower
100 g nke mkpụrụ osisi na-ezuru ezu iji kpuchie nkezi mkpa kwa ụbọchị maka tryptophan na vitamin E, yana mejupụta vitamin B.
8. Akwụkwọ nri
Lentils, agwa, chickpeas, peas, agwa bụ ihe ọkụkụ nwere protein dị elu nke yiri anụ. Ha nwekwara ọgaranya potassium na magnesium, nke na-achịkwa ọrụ nke ụjọ na usoro obi na akwara obi ma na-eme ka ahụ ike dị jụụ.
9. Mkpụrụ
Almọnd, cashews, mkpụrụ osisi pine, pistachios, ahụekere abụghị naanị nri na-eju afọ ma dị mma. Ha na-ebelata ọkwa nke hormone nchekasị cortisol.
10. Chocolate gbara ọchịchịrị
If you are depressed or just tired, eat a couple of squares of dark chocolate. After all, cocoa beans also provide us with tryptophan. They also contain theobromine and caffeine — natural energy drinks that give you a boost of energy for the whole day.