Tryptophan yog qhov yooj yim amino acid uas yuav pab txhim kho kev pw tsaug zog. Nws yog ib feem ntawm ntau cov khoom, thiab nws yog ntsuas hauv feem ntau ntawm cov milligram: qhov nyiaj mg ntawm 200 calorie ntau ntau.
Tryptophan muaj nyob rau hauv cov khoom noj, nrog rau cov nqaij qaib nqaij, khoom noj khoom haus, cov nqaij nruab deg, zaub thiab cov cereal. Tab sis feem ntau ntawm tag nrho nws yog muaj nyob rau hauv lub Upper ib feem ntawm lub pulp thawv nyuj. Qhov tsawg tshaj plaws ntawm tryptophan muaj nyob rau hauv cutlets rau hamburger kib nyob rau hauv ib lub lauj kaub frying.
Amino acid tryptophan - tus pab cuam rau peb lub cev
Siv cov khoom noj khoom haus nplua nuj rau hauv cov khoom noj khoom haus, ib qho tsis tuaj yeem txhim kho kev pw tsaug zog, tab sis kuj txo kev nyuab siab, hloov pauv nrog PMS, migraine thiab feem ntau txhawm rau kev noj qab haus huv. Tryptophan, tig mus, hloov dua siab tshiab rau serotonin, thiab nws tsuas yog tsim nyog los txhim kho txoj haujlwm ntawm lub hlwb. Qhov kev pom zoo txhua hnub ntawm cov khoom noj tau txawv ntawm 500 mus rau 2 txhiab mg ntawm qhov kev pom zoo zaus ntawm kev txais tos - 3 zaug hauv ib hnub.
Yog tias lub cev pom tau tias tsis muaj cov khoom no, nws tuaj yeem ua rau lub cev thiab lub siab puas siab ntsws. Tryptophan pab peb kom peb tus kheej zoo, zoo li nws muaj txiaj ntsim rau:
- normalization ntawm qab los noj mov;
- txo kev tshaib kev nqhis;
- kho kab mob hlwb thiab mob hlwb;
- kev loj hlob hormone ntau lawm.
Tryptophan nyob rau hauv cov zaub mov
Tryptophan yog ib qho tseem ceeb ntawm cov proteins, thiab yog li ntawd nws muaj nyob rau hauv cov khoom noj protein, zoo li nyob rau hauv cov tsiaj thiab cov khoom cog.
Tryptophan nyob rau hauv cov nqaij cov nqaij:
- hauv qaib ntxhw thiab ib luav rau 330 mg;
- nyob rau hauv qeb thib qaib - 330;
- hauv thawj qeb nqaij qaib - 290;
- nyob rau hauv lub paj - 250;
- nyob rau hauv cov nqaij nyug siab - 240;
- hauv nqaij nyug - 220;
- nyob rau hauv yaj - 210;
- nyob rau hauv nqaij qaib qe - 200;
- nyob rau hauv nqaij npuas - 190.
Li no nws yog tsim nyog yuav tau xav txog, uas nyob rau hauv txuas cov ntaub so ntswg tsis muaj amino acids, thiab kom ntxiv nws cov stocks npaj ib lub txiav los ntawm ib tug nyias los yog tuab ntug.
Tryptophan nyob rau hauv cov ntses thiab nqaij nruab deg:
- nyob rau hauv liab thiab dub caviar - 960;
- hauv squids - 320;
- nyob rau hauv tus nees mackerel - 300;
- hauv Atlantic herring - 250;
- nyob rau hauv lub salmon - 220;
- nyob rau hauv cod thiab pollock - 210;
- nyob rau hauv carp, halibut thiab pike perch - 180;
- nyob rau hauv lub hiav txwv perch - 170;
- hauv mackerel - 160.
Hauv cov khoom siv mis nyuj:
- nyob hauv Dutch cheese - 790;
- nyob rau hauv roj tsev cheese - 210;
- nyob rau hauv tsawg-rog tsev cheese - 210;
- nyob rau hauv kefir thiab mis nyuj - 40.
Tryptophan nyob rau hauv neeg rau thiab noob:
- hauv txiv laum huab xeeb -750;
- hauv almonds - 630;
- hauv cashew - 600;
- hauv cedar ceev - 420;
- nyob rau hauv sunflower noob thiab pistachios - 300.
Nyob rau hauv cereal thiab legumes:
- nyob rau hauv soybeans - 600;
- hauv taum thiab peas - 260;
- nyob rau hauv buckwheat groats - 180;
- nyob rau hauv lub nplej - 170;
- hauv oatmeal - 160;
- nyob rau hauv lub barley dib - 120;
- nyob rau hauv pearl barley - 120.
Lwm cov khoom muaj tryptophan:
- hauv chocolate - 200;
- nyob rau hauv qhuav apricots - 150;
- hauv cov nceb - 130;
- hauv pasta - 130;
- nyob rau hauv hom qoob loo - 100.
Thiab kom paub tseeb zoo ntawm tryptophan yuav pab ceev carbohydrates, B vitamins, magnesium thiab hlau. Yog vim li no nws thiaj tseem ceeb ua luaj. Ntau tus neeg ntseeg hais tias nws yog txaus los noj zaub mov nplua nuj nyob hauv tryptophan, tab sis qhov no tsis txaus. Nws yog ib qho tseem ceeb kom muaj peev xwm muab sib txuas ua ke rau lawv. Muab koj lub cev nrog cov kua qaub qho tseem ceeb, ib lub ncuav qhob cij dawb thiab cov cheese, thiab cov nqaij thiab cov nplej zom, yuav zoo zoo. Thiab hais tias tryptophan yog zoo dua assimilated, nws yog ib qhov tsim nyog los noj ib daim siab, raws li nws muaj ntau cov amino acids, iron thiab vitamins ntawm pab pawg B.
Yuav kom zoo siab rau tej khoom no nws tsis yog qhov tsim nyog, vim tias lawv cov nyiaj yuav ua rau muaj kev puas tsuaj rau lub cev. Txhua yam yuav tsum zoo.