2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Ib qho tseem ceeb ntawm cov amino acids uas tib neeg lub cev siv los ua ke cov protein yog paub ua tryptophan. Thaum cov zaub mov nplua nuj nyob rau hauv tryptophan tau noj, nws hloov mus rau cov vitamin B3 los ntawm lub siab, uas ua kom sib luag ntawm cov vitamins no hauv cov ntshav.
Tryptophan kuj tseem yog ib qho ua ntej rau serotonin. Nws pab tswj kev pw tsaug zog, qab los noj mov thiab kev xav. Thaum koj noj cov zaub mov nplua nuj nyob rau hauv tryptophan, qib serotonin hauv lub cev sawv. Yog li no, tryptophan tau siv rau hauv kev kho mob ntawm ntau yam mob, xws li kev nyuaj siab, ntxhov siab thiab insomnia.
Kev tsis ua haujlwm ntawm cov amino acid no tuaj yeem ua rau poob phaus hauv cov menyuam yaus thiab menyuam yaus. Thaum noj cov zaub mov qis hauv tryptophan ua rau cov vitamin B3 tsis txaus, uas tuaj yeem ua rau pellagra. Kev noj zaub mov kom tsis muaj zog hauv tryptophan yuav ua rau kom muaj serotonin tsawg tsawg, uas yuav ua rau nce phaus, rog, nyuaj siab thiab poob qis.
Yuav ua li cas nce qib tryptophan
Yog tias muaj qhov tsis tshua muaj tryptophan, noj cov zaub mov uas muaj nws yuav tsis txaus nws tus kheej. Qhov laj thawj nyob hauv qhov tseeb tias lwm cov amino acids, xws li tyrosine, histidine thiab leucine, yuav muaj teeb meem nrog tryptophan kom mus txog lub hlwb. Yog li, kev noj zaub mov nplua nuj nyob hauv cov protein yuav nce qib ntawm lwm cov amino acids thiab txo qis cov tryptophan. Koj tseem tuaj yeem ua qee yam
• Noj cov tshuaj tryptophan
• Noj cov khoom noj muaj roj nplua nuj tryptophan ntawm lub plab khoob
• Tsuas noj cov khoom noj uas muaj nplua mias hauv tryptophan uas tsis cuam tshuam nrog lwm cov protein thiab amino acids.
Cov khoom noj muaj nplua nuj nyob hauv tryptophan
Koj yuav tsum paub hais tias amino acids yog cov tsim cov nplov ntawm cov protein thiab pab nyob rau hauv cov neurotransmission ntawm cov lus xa mus thiab los ntawm lub hlwb. Qee zaum qee cov zaub mov ua rau koj lub siab, thiab lwm lub sijhawm lawv ua rau koj tsaug zog. Nov yog qee yam ntawm cov zaub mov uas muaj tryptophan. Qee tus neeg, piv txwv li, hnov zoo li nkees tom qab noj nqaij qaib ntxhw vim tias nws muaj cov amino acid no ntau. Lwm cov zaub mov ntau nyob rau hauv tryptophan yog cov hauv qab no:
Mis Nyuj - Haus mis ua ntej mus pw yog lub tswv yim zoo. Qhov no yuav ua rau koj pw tsaug zog zoo. Soy mis kuj tseem yog qhov zoo ntawm tryptophan.
Nqaij - ob qho tib si liab thiab nqaij qhuav, xws li nqaij nyug, nqaij mos, nqaij qaib thiab qaib cov txwv, muaj nplua nuj nyob rau hauv tryptophan.
Cheese - Ntxiv cov cheese rau koj cov khoom noj txhua hnub. Koj tuaj yeem siv cov cheese sib txawv - tsev cheese, cheddar, Swiss cheese, taum paj thiab ntau dua. Gruyere, ib qho txawv ntawm Swiss, yog nplua nuj heev nyob rau hauv tryptophan.
Lwm cov zaub mov muaj nyob hauv tryptophan suav nrog txiv tsawb, txhua txiv ntoo, ntses, qe, yogurt, noob taub dag, noob hnav thiab noob paj noob hlis. Kev noj cov xim liab thiab xim av yuav pab txhawb kom muaj tryptophan hauv koj cov hlab ntshav.
Pom zoo:
Cov Khoom Noj Muaj Nplua Nuj Nyob Hauv Fiber
Koj xav sau ntxiv fiber ntau rau cov khoom noj koj puas yog Fiber ntau, nrog rau kev haus dej kom txaus, txav mus sai thiab kuj yooj yim hauv koj txoj hnyuv thiab pab nws ua haujlwm kom raug. Kev noj haus muaj fiber ntau kuj tseem tuaj yeem pab txo qis kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib.
Cov Zaub Mov Muaj Nplua Nuj Nyob Hauv Fiber - Cov Phooj Ywg Ntawm Peb Txoj Kev Noj Qab Haus Huv
Cereals, legumes, txiv hmab txiv ntoo thiab zaub muaj fiber ntau yam tseem ceeb ntawm kev noj haus. Mov nplej, mov ci, hmoov nplej dawb, ua kom huv cellulose, uas muaj nyob hauv ntau hom qab zib, yog cov zaub mov "tuag" los ntawm cov khoom noj khoom haus pom, vim lawv tau poob ntau ntawm cov khoom noj muaj nyob hauv cov nplej.
Cov Khoom Noj Muaj Nplua Nuj Nyob Hauv Omega-6 Fatty Acids
Omega-6 fatty acids zwm rau cov pab pawg ntawm polyunsaturated fatty acids. Nws tsis tuaj yeem tsim los ntawm tib neeg lub cev, yog li nws yuav tsum tau txais nrog zaub mov. Omega-6 fatty acids uas yog pab cov ntshav txhaws. Thaum noj txaus thiab nyob rau hauv txoj kev sib npaug, lawv pab txhawb kev ntshav.
Xya Khoom Uas Muaj Cov Nplua Nuj Nyob Hauv Fiber Ntau
Fiber txo cov ntshav qabzib hauv lub cev, tiv thaiv cov ntshav qab zib thiab kab mob plawv, pab txo cov cholesterol. Nov yog qee cov khoom lag luam uas muaj fiber ntau: Avocado Sprinkled nrog me ntsis hiav txwv ntsev los yog guacamole, avocado muaj ntau yam ntawm potassium, vitamin K, vitamin E, magnesium.
Nyuj Cov Kua Mis Muaj Nplua Nuj Nyob Hauv Cov Vitamin D Dua Li Cov Yaj Cov Kua Mis
Ntau yam ua rau cov neeg xav ntau thiab ntau tus neeg haus mis tsis yog nyuj - mis tshis, yaj, almond, ua los ntawm cov kua qaub thiab lwm tus. Cov laj thawj feem ntau tsis haum mis nyuj nyob rau hauv niam cov kua mis lossis nyiam lwm yam qab li cov khoom muab mis nyuj muaj.
