ʻO Tryptophan ka amino acino maʻamau e kōkua ai i ka hoʻomaikaʻiʻana i ka moe. He hapa nui ia o nā huahana, a ua anaʻia i nā milligrams: ka nui o ka mg i 200 calories.
Loaʻa ka tryptophan i nā meaʻai, e like me ka mea hānai manu, nā hua laʻa, ka iʻa kai, nā meaʻai a me nā'ōpala. Akāʻo ka hapanui o nā mea a pau aia i loko o ka piko o ka pipi kola. Loaʻa ka liʻiliʻi o ka tryptophan i nā cutlets no ka hamburger iʻeliʻia i loko o ka pā.
ʻO Amino acid tryptophan - he mea kōkua i ko mākou kino
ʻO ka hoʻohanaʻana i nā huaʻaiʻai waiwai ma tryptophan, hikiʻole i kekahi ke hoʻonui i ka hiamoe, akā e hoʻohaʻahaʻa iho i ke kaumaha, i ka loli o keʻano e pili ana i ka PMS, migraine , a me ka hoʻonui mau i ka olakino. Ke hoʻololi neiʻo Tryptophan i ka serotonin, a he mea pono e hoʻomaikaʻi i ka hana o ka lolo. ʻO ka moʻomeheu i hoʻohanaʻia i nā lā a pau o ka tryptophan e like me ka 500 a 2,000 mg i ka manawa i hoʻohanaʻia o ka loaʻaʻana -ʻekolu manawa i ka lā.
Ināʻike ka kino i ka nele i kēia mea, hiki iā ia ke alakaʻi i ka maʻi kino a me ke kino. E kōkua maiʻo Tryptophan iā mākou e mālama pono iā mākou iho, no ka mea he kōkua ia:
- hoʻoponopono i kaʻona;
- e hōʻemi i ka pōloli;
- ho'ōla i nā neuroses a me nā maʻi o ka maʻi;
- ka uluʻana o ka hormone.
Tryptophan i ka meaʻai
ʻO ka tryptophan he maheleʻano nui o nā protein, a no laila ua loaʻa ia i loko o nā meaʻai protein, a me nā mea holoholona a me nā mea kanu.
Tryptophan ma nā huaʻai:
- i loko o ka pipi a me ka lapa no 330 mg;
- i ka heihei 2 - 330;
- i ka māhele mua loa - 290;
- i ka bipi - 250;
- i loko o ka'ōiwi pipi - 240;
- i ka pipi - 220;
- i ke keiki hipa - 210;
- i nā hua moa - 200;
- iloko o ka puaa - 190.
No laila, he mea pono e noʻonoʻo, i ka hoʻohuiʻana i nā kinona,ʻaʻohe amino a me ka mea e hoʻopili i kāna mau mea kanu e hoʻomākaukau i kaʻokiʻana mai kahi'āpuʻu a lahilahi.
Tryptophan ma nā iʻa a me nā iʻa iʻa:
- i ka caviar uila a me kaʻeleʻele - 960;
- i na squids - 320;
- i ka mikaliki lio - 300;
- ma ka'oʻai Atlantic - 250;
- i ka huamona - 220;
- i ke cod and pollock - 210;
- i ka pahu, ka piʻi a me ke pike perch - 180;
- iloko o ke kai - 170;
- i ke keokeo - 160.
I nā hua puaʻa:
- i ka palaoa Dutch - 790;
- i loko o ka hīniʻi momona - 210;
- i loko o ka nihi momona momona - 210;
- iloko o kefir a me ka waiu - 40.
Tryptophan ma nā nuts a me nāʻanoʻano:
- i keʻeleʻele -750;
- ma nā almonds - 630;
- i ka cashew - 600;
- i na kedera kedera - 420;
- i nā hua'enela a me nā pistachios - 300.
I ka palaoa a me nā lemu:
- i loko o ka soybeans - 600;
- i loko o nā pī a me nā pea - 260;
- i loko o ka puke buckwheat - 180;
- i ka palaoa - 170;
- i ka oatmeal - 160;
- i kaʻole bale - 120;
- ma ka barele pela - 120.
Nā huahana'ē aʻe i loaʻa i loko o ka pūnaewele:
- i ka baleka - 200;
- iloko o na apricots maloo - 150;
- i nā haloha - 130;
- i ka pasta - 130;
- i ka palaoa palaoa - 100.
A no ka hoʻoikaika ponoʻana o ka tipptophan e kōkua i nā kaʻaponaʻokoʻa, nā hua B B, ka magnesium a me ka hao. ʻO ia ke kumu nui o kaʻaiʻana i ke kaulike. Manaʻo nā kānaka he lawa no kaʻaiʻana i nā meaʻai i loaʻa i ka tryptophan, akāʻaʻole lawa kēia. He mea nui e hiki ke hoʻohui pono iā lākou. No ka hāʻawiʻana i kou kino me kahi wai ikaika, he sandwich o ka palaoa keʻokeʻo a me ka lihi, a me kaʻiʻo a me ka pasta, e kūpono loa. Aʻoi aku ka maikaʻi o kēlā tryptophan, pono pono keʻai i ke ake, no ka mea, he nui nā amino a me ka hao, a me ka huamaʻa o ka hui B.
No ka nānā nui i nā huahana,ʻaʻole ia he mea pono, no ka mea, hiki i kā lākou keu ke hoʻopilikia i ke kino. Pono nā mea a pau.