Kiag li txhua tus neeg raug pauv hloov pauv siab. Tab sis ob peb tus neeg paub tias kom tsis txhob muaj qhov no, tswj kev sim theem ntawm tryptophan hauv cov ntshav yog xav tau. Nws yog ib qho tseem ceeb los kho koj txoj kev noj haus, muaj kev pw tsaug zog zoo thiab muaj tus cwj pwm zoo.
Raws li koj paub, tryptophan muaj qhov cuam tshuam ntawm kev pw tsaug zog ntawm tus neeg tsaug zog thiab nce nws lub siab. Thaum tryptophan nkag mus rau hauv lub cev, nws txhawb kev tsim tawm ntawm serotonin, yog li ua rau so thiab lub siab ntawm kev paub lub siab.
Cov Nta Muaj Lawm
Raws li txoj cai, txhawm rau tsa lawv lub siab, cov neeg tsis tshua muaj tig mus rau kev ua kom muaj protein zoo. Feem ntau, qhov kev nyiam yog muab rau cov dej cawv lossis txawm muaj yeeb tshuaj.
Hmoov tsis zoo, tsis yog txhua tus neeg xaiv cov haujlwm nyiam, kev ua kis las lossis kev sib txuas lus nrog cov neeg nyob sib ze los txhim kho lawv lub suab zoo rau txhua hnub.
Ib txoj hauv kev zoo tshaj plaws los txhawb koj tus cwj pwm zoo yog haus cov zaub mov muaj protein ntau. Qhov no cia li txhais tau tias cov khoom lag luam tau simptophan.
Cov kiv cua ntawm cov zaub mov noj yuav txaus siab rau cov ntaub ntawv hauv qab no: cov tshuaj pab tsim kom muaj lub cev qhov hnyav. Amino acid txo qhov kev ntshaw noj cov khoom qab zib thiab hmoov, uas tom qab ua rau nws zoo rau qhov hnyav.
Tus neeg noj cov zaub mov no feem ntau yog txob taus thiab npau taws. Tryptophan ntse txo cov kev pom no. Ua li no, koj yuav tsum noj cov zaub mov uas muaj cov amino acid no.
Muaj kev tshawb fawb txog science uas hais tias cov amino acid txo cov tsos mob thiab tshwm sim ntawm PMS hauv cov poj niam.
Cov khoom muaj tryptophan
Raws li koj paub, ib qho amino acid yuav tsum tau nrog cov khoom noj. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb tsis tsuas yog qhov ntau, tab sis kuj cuam tshuam ntawm cov amino acid nrog cov zaub mov, cov vitamins thiab lwm yam tshuaj. Yog tias lub cev muaj qhov tsis txaus cov vitamins B, zinc thiab magnesium, ces nws nyuaj rau cov tshuaj cuam tshuam rau tib neeg lub hlwb.
Cov kua txiv
Yog tias koj xav tsa qhov kev xav siab dav dav, cov kua dej tshiab yog qhov zoo tagnrho. Piv txwv, tom qab siv cov kua txiv lws suav, kev noj qab haus huv txhim kho sai sai. Tsis txhob hnov qab tias nyob hauv cov txiv hmab txiv ntoo thiab kua txiv muaj qhov muaj cov vitamins, uas ua rau kom muaj serotonin ntau dua.
Tsiaj thiab roj roj
Omega 3 fatty acids uas yog cuam tshuam ncaj qha rau hauv lub koom haum ntawm lub hlwb. Nws yog cov kua qaub no uas muaj nyob hauv cov tsiaj thiab roj zaub. Ib txhia ntawm lawv:
- flax noob roj,
- cod roj roj
- sardine roj.
Zaub thiab txiv hmab txiv ntoo
Nws yog ib qho tseem ceeb kom paub txog cov khoom noj twg uas muaj cov tryptophan.
Qhov ntau tshaj plaws ntawm cov khoom yog pom hauv algae nyoos, suav nrog laminaria lossis spirulina.
Tab sis qhov yooj yim tshaj plaws yog muab lub cev nrog cov amino acid los ntawm kev yuav khoom ntsuab spinach lossis turnips ntawm lub khw.
Ntxiv rau, cov zaub mov tryptophan-nplua nuj suav nrog:
- taum
- parsley nplooj
- zaub qhwv: zaub cob pob, Beijing, dawb, zaub paj thiab kohlrabi.
Dried txiv ntoo thiab txiv hmab txiv ntoo
Txiv hmab txiv ntoo muaj cov ntsiab lus tsis tshua muaj teeb meem, tab sis tib lub sijhawm, lawv muaj haujlwm tseem ceeb dua - muab lub cev nrog cov vitamins.
Los ua cov serotonin hauv cov ntshav, nws yog ib qho tsim nyog kom noj: Rau cov neeg mob ntshav qab zib, nws yog ib qho tseem ceeb kom paub tias txiv hmab txiv ntoo qhuav ua ke nrog ntshav qab zib li cas, thiab cov ntaub ntawv hauv peb lub vev xaib yuav pab txog qhov no.
- tsawb
- lub dib pag
- hnub tim
- txiv kab ntxwv.
Ceev
Cov txiv ntoo xws li ntoo thuv txiv ntoo thiab txiv laum huab xeeb muaj suab npe rau lawv cov ntsiab lus amino acid ntau. Tsawg dua tryptophan pom nyob rau hauv pistachios, almonds thiab cashews.
Khoom noj siv mis
Nyuaj cheese yog cov ntaub ntawv muaj tseeb rau cov serotonin. Qhov thib ob hauv cov ntsiab lus ntawm serotonin:
- mis nyuj
- tsev cheese
- cream cheese.
Uas thiab cereals
Rau kev ua haujlwm kom zoo ntawm lub cev, nws yog qhov tseem ceeb rau noj cov khoom qab zib. Cov kws tshawb fawb muaj kev xav sib txawv txog cov ntsiab lus tseeb ntawm cov amino acid. Nws ntseeg tau tias nyob hauv buckwheat thiab oatmeal. Ntawm kev ua zaub mov noj, cov roj carbohydrates ua kom sib luag qib ntawm cov piam thaj hauv cov ntshav.
Ntxiv mus, xws li carbohydrates normalize insulin theem. Nws ncaj qha rau kev thauj khoom ntawm tryptophan, ncaj qha rau lub hlwb.
Khoom Noj Khoom Haus Tryptophan Cov Lus
| Khoom | Tryptophan | % ntawm cov nyiaj uas tau txais txhua hnub hauv 1 qho kev hnyav 200g. |
| caviar liab | 960 mg | 192% |
| caviar dub | 910 mg | 182% |
| Dutch cheese | 780 mg | 156% |
| txiv laum huab xeeb | 750 mg | 150% |
| almonds | 630 mg | 126% |
| tshuab raj | 600 mg | 120% |
| cream cheese | 500 mg | 100% |
| ntoo thuv txiv ntoo | 420 mg | 84% |
| luav nqaij, qaib ntxhw | 330 mg | 66% |
| halva | 360 mg | 72% |
| squid | 320 mg | 64% |
| nees mackerel | 300 mg | 60% |
| paj noob hlis noob | 300 mg | 60% |
| pistachios | 300 mg | 60% |
| qaib | 290 mg | 58% |
| peas, taum | 260 mg | 52% |
| herring | 250 mg | 50% |
| nqaij menyuam nyuj | 250 mg | 50% |
| nqaij nyuj | 220 mg | 44% |
| salmon | 220 mg | 44% |
| cod | 210 mg | 42% |
| yaj | 210 mg | 42% |
| rog tsev cheese | 210 mg | 40% |
| nqaij qaib qe | 200 mg | 40% |
| pollock | 200 mg | 40% |
| dej qab zib | 200 mg | 40% |
| nqaij npuas | 190 mg | 38% |
| cov rog hauv tsev cheese tsis tshua muaj roj | 180 mg | 36% |
| carp | 180 mg | 36% |
| halibut, pike perch | 180 mg | 36% |
| cov rog hauv tsev cheese tsis tshua muaj roj | 180 mg | 36% |
| thoob ham | 180 mg | 36% |
| millet | 180 mg | 36% |
| hiav txwv ntses bass thaj tsam | 170 mg | 34% |
| mackerel | 160 mg | 32% |
| oat groats | 160 mg | 32% |
| qhuav apricots | 150 mg | 30% |
| nceb | 130 mg | 26% |
| barley groats | 120 mg | 24% |
| pearl barley | 100 mg | 20% |
| nplej khob cij | 100 mg | 20% |
| kib qos | 84 mg | 16.8% |
| hnub tim | 75 mg | 15% |
| pob nplej noj | 72 mg | 14.4% |
| qos yaj ywm hau | 72 mg | 14.4% |
| rye qhob cij | 70 mg | 14% |
| prunes | 69 mg | 13.8% |
| zaub ntsuab (dill, zaub txhwb qaib) | 60 mg | 12% |
| kab laum | 54 mg | 10.8% |
| raisins | 54 mg | 10.8% |
| zaub qhwv | 54 mg | 10.8% |
| tsawb | 45 mg | 9% |
| carrots | 42 mg | 8.4% |
| hneev | 42 mg | 8.4% |
| mis, kefir | 40 mg | 8% |
| txiv lws suav | 33 mg | 6.6% |
| apricots | 27 mg | 5.4% |
| txiv kab ntxwv | 27 mg | 5.4% |
| pomegranate | 27 mg | 5.4% |
| txiv kab ntxwv qaub | 27 mg | 5.4% |
| txiv qaub | 27 mg | 5.4% |
| txiv duaj | 27 mg | 5.4% |
| txiv aws | 24 mg | 4.8% |
| txiv pos nphuab | 24 mg | 4.8% |
| txiv pos nphuab | 24 mg | 4.8% |
| dab neeg | 24 mg | 4.8% |
| zib ntab | 24 mg | 4.8% |
| plums | 24 mg | 4.8% |
| dib | 21 mg | 4.2% |
| zucchini | 21 mg | 4.2% |
| lub dib liab | 21 mg | 4.2% |
| txiv hmab | 18 mg | 3.6% |
| lub dib pag | 18 mg | 3.6% |
| persimmon | 15 mg | 3% |
| txiv puv luj | 15 mg | 3% |
| txiv apples | 12 mg | 2.4% |
| pears | 12 mg | 2.4% |
| cov txiv ntoo puv | 12 mg | 2.4% |
Tryptophan hauv Kev Noj Qab Haus Huv
Tam sim no hauv ib lub tsev muag tshuaj koj tuaj yeem yuav ib cov tshuaj uas muaj cov tshuaj no. Txawm li cas los xij, cov kws kho mob tau tsim "zaub mov tryptophan."
Txhua txhua hnub, tib neeg lub cev xav tau 350 grams zaub mov nrog tryptophan. Tus kws tshawb fawb Luca Passamonti yog tus pab txhawb rau cov pluas noj haus no, nws tau thov tias nws txo qis kev ua nruj ua tsiv thiab tseem pab tiv thaiv kev tua tus kheej, txawm hais tias nws tseem tsis tau paub ntau npaum li cas.
Qhov xav tau ntawm tryptophan rau ib tus neeg ib hnub, ntawm qhov nruab nrab, tsuas yog 1 gram. Tib neeg lub cev tsis ua ywj siab tsim tryptophan. Txawm li cas los xij, qhov kev xav tau rau nws yog qhov zoo heev, vim nws tau koom nrog hauv cov qauv ntawm cov protein. Nws nyob ntawm cov protein uas qib dab tsi uas tib neeg cov hlab ntsha khiav tsis taus thiab lub plawv dhia yuav ua haujlwm.
Txawm li cas los xij, yog tias simptophan ntau ntau hauv lub cev, ces nws yuav tshwm sim:
- Kev loj hlob muaj teeb meem
- Cov teeb meem hnyav: nce lossis poob,
- Insomnia
- Vauv
- Kev nco nco
- Tsis hnov qab
- Ntau dhau ntawm kev noj cov khoom noj uas tsim kev puas tsuaj,
- Mob taub Hau.
Thov ceeb toom: kev dhau hwv dhau ntawm cov tshuaj muaj teeb meem thiab qee qhov, muaj kev phom sij heev rau tib neeg. Kev hnov mob hauv cov leeg mob thiab ntau yam mob edema ntawm qhov kawg yog heev. Cov kws kho mob pom zoo kom noj cov amino acid nrog zaub mov, tsis yog nrog cov tshuaj.
Nws yog qhov tsis tsim nyog yuav tsum tau siv xwb cov khoom noj uas muaj ntau ntawm tryptophan. Nws yog qhov sib txuam kom noj thiab saib xyuas cov zaub mov zoo.
