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Kamar ba ku damu da rashin lafiya ko damuwa mai tsawo ba. Kwanan nan ka fara yin barci maras kyau, ka damu da abubuwan banza da wahalar tunawa da bayanai. Idan haka ne, to, yawancin abincin ku na iya rasa amino acid guda ɗaya. Wato tryptophan.
Tryptophan yana daya daga cikin muhimman amino acid guda takwas. Kamar man fetur ne ga jikinmu. Amma jikin mutum baya samar da tryptophan: muna samun shi kawai tare da abinci. Lokacin da babu isassun tryptophan, muna zama masu gajiyawa, fushi da shagala, muna yawan yin rashin lafiya kuma mu rage barci.
Gaskiyar ita ce, wannan abu yana da "alhakin" don kira na serotonin, wanda ake kira sau da yawa hormone na yanayi mai kyau. A cikin tsarin metabolism, yana samar da melatonin, wanda aka sani da "hormone na barci", da nicotinic acid, bitamin B3, wanda ke da mahimmanci ga tsarin jini.
Me yasa ake buƙatar tryptophan
Nazarin ya nuna cewa tryptophan yana da tasiri mai kyau akan:
- juriya na danniya da ma'auni na tunani;
- iya maida hankali da koyo;
- ƙwaƙwalwar gani da aiki;
- da ikon sarrafa motsin zuciyarmu.
Wasu masana sun lura cewa wannan amino acid yana kawar da ciwon premenstrual kuma yana rage damuwa na barin shan taba.
Ana amfani da tryptophan na roba a cikin capsules da allunan don ɓacin rai, rikicewar tashin hankali da rashin bacci.
Amma kada ku yi gaggawar rubuta wa kanku wannan mu'ujiza miyagun ƙwayoyi: wannan ya kamata a yi ta likita. Amma akwai abinci mai dauke da tryptophan da za a iya karawa a cikin rcion.
Abinci mai yawa a cikin Tryptophan
1. Madara
Dukan madarar noma (abin ciki mai kitse daga 3,2%) shine mafi kyawun tushen tryptophan. Ba da yawa kasa da shi a cikin talakawa kantin sayar da-sayi madara.
2. Qwai
Musamman, farin kwai. Amma ba lallai ba ne a raba yolks kwata-kwata: ku ci ƙwai yadda kuke so: ƙwai mai laushi ko dafaffen ƙwai, ƙwai mai tauri, soyayyen ƙwai ko ƙwai da aka yi da su.
3. Cuku mai wuya
Mai rikodin adadin tryptophan shine cukuwar parmesan na Italiyanci. Amma sauran cuku-cuku masu wuya da tsaka-tsaki za a iya haɗa su cikin aminci cikin abincin hana damuwa.
4. Kifin teku
Musamman cod - Atlantic, White Sea, Baltic. Hakanan bass na teku, mackerel doki, saithe, salmon, tuna, pollock da sauran kifaye masu matsakaicin matsakaici.
5. Ciki
Baya ga tryptophan, tsaba na wannan shuka sun ƙunshi cikakken saitin bitamin da ma'adanai, antioxidants da omega-3 polyunsaturated fatty acids - suna rage tsufa kuma suna haɓaka tsammanin rayuwa.
6. Jan nama da kaji
Alade, naman sa, rago, zomo, turkey, Goose, kaza - wato, duk kayan nama mai arziki a cikin sunadaran.
7. 'Ya'yan sunflower
100 g na danyen tsaba ya isa ya rufe matsakaicin buƙatun yau da kullun na tryptophan da bitamin E, da kuma sake cika wadatar bitamin B.
8. Ganye
Lentils, wake, chickpeas, Peas, wake sune albarkatun gona masu yawan gina jiki waɗanda suke kama da nama. Har ila yau, suna da wadata a cikin potassium da magnesium, wanda ke daidaita tsarin aiki na juyayi da tsarin zuciya da jijiyoyin jini da kuma shakatawa tsokoki.
9. Gyada
Almonds, cashews, Pine nut, pistachios, gyada ba kawai abinci mai gamsarwa da lafiya bane. Suna rage matakan cortisol hormone damuwa.
10. Duhun cakulan
Idan kun kasance cikin baƙin ciki ko gajiya kawai, ku ci murabba'i biyu na cakulan duhu. Bayan haka, koko kuma yana samar mana da tryptophan. Har ila yau, sun ƙunshi theobromine da maganin kafeyin - abubuwan sha na makamashi na halitta waɗanda ke ba ku ƙarfin kuzari na tsawon yini.