Hiki i nā kānaka āpau ke kau aku i nā ʻano leo. Akā ʻike ka poʻe liʻiliʻi e pale i kēia, pono ka mana o ka nui o ka tryptophan i ke koko. He mea nui e hoʻoponopono i kāu papaʻai, loaʻa i ka hiamoe maikaʻi a me kahi ʻano maikaʻi.
E like me kāu e ʻike ai, ʻo ka tryptophan ka hopena i ka neʻe o ka hiamoe a ke kanaka a hoʻonui i kona ʻano. Ke komo ka tryptophan i ke kino, hoʻoulu i ka hana o ka serotonin, a laila e hoʻomau ana i ka hoʻomaha a me ka manaʻo o ka maikaʻi.
Nā hiʻohiʻona maikaʻi
Ma ke ʻano he kānāwai, e hoʻāla i ko lākou ʻano, luhi ka poʻe i huli i ka intake o ka protein olakino. ʻO ka maʻamau, hāʻawi ʻia ka makemake i nā mea inu ʻawaʻawa a i ʻole nā mea kikoʻī.
ʻO ka mea pōʻino, ʻaʻohe poʻe a pau e koho i nā leʻaleʻa, haʻuki a kamaʻilio paha me nā poʻe kokoke e hoʻonui i ko lākou ʻano kūpono i kēlā me kēia lā.
ʻO kekahi o nā ala maikaʻi e hoʻonui ai i kou ʻano kūpono, ʻo ka hoʻopau ʻana i nā meaʻai momona. Hoʻopau maʻalahi kēia mea loaʻa nā tryptophan.
Eʻoluʻolu nā poʻe kīpī o nā meaʻai. ʻO ka hoʻōla o Amino e hōʻemi i ka makemake eʻai i nā huahana momona a me ka palaoa, ma hope, he hopena kūpono ma luna o ke kau.
He huhū nui a huhū ke kanaka ma luna o ka meaʻai. Ua hōʻemi maikaʻi ʻo Tryptophan i kēia mau hōʻikeʻike. No ka hana i kēia, pono ʻoe e ʻai i nā meaʻai i loaʻa kēia acid amino.
Aia nā noiʻi ʻepekema e ʻōlelo nei e hōʻemi ana i ka waikawa amino i nā hōʻailona a me nā hōʻike o PMS i nā wahine.
ʻO nā huahana e loaʻa iā tryptophan
E like me kāu e ʻike ai, pono e loaʻa kekahi waikawa amino me ka meaʻai. I ka manawa like, he mea nui ia ʻaʻole wale ka nui o ka nui, akā ka hui pū ʻana o ka waikawa amino me nā mineral, nā huaora a me nā mea'ē aʻe. Inā nele ke kino i ka huaora B, zinc a me ka magnesium, a laila paʻakikī ke ʻano o ka lolo i ka lolo o ke kanaka.
Nā waiʻaila
Inā pono ʻoe e hoʻokiʻekiʻe i ka laulā maʻamau, kūpono ia i nā wai momona hou. No ka laʻana, ma hope o ka pau ʻana o ka wai ʻōmato, holomua ka ola. Mai poina e pono i nā hua pā a me nā huaʻaiʻai ka nui o ka nui o nā huaora, e hāʻawi ai i ka hana o ka serotonin.
ʻO nā aila holoholona a me nā lau
Hoʻopuka pololei nā Omega 3 fatty acid i ka hoʻonohonoho o ka lolo. ʻO kēia mau waikona i loaʻa i nā holoholona a me nā aila hinu. ʻO kekahi o lākou:
- flax oil oil,
- ʻaila ʻaila cod
- ʻaila ʻaila.
Nā mea kanu a me nā hua
He mea nui ia e ʻike i nā meaʻai i loaʻa i ka tryptophan.
Loaʻa ka nui loa o nā mea i loaʻa i ka algae maka, me ka laminaria a i ʻole ka spirulina.
Akā ʻo ke ala maʻalahi loa i ka hāʻawi ʻana i ke kino me kēia waʻa amino ma ka kūʻai ʻana i kahi kōpī hou i nā mākēkē.
Eia kekahi, ʻo nā meaʻai momona tryptophan:
- piʻi
- lau ʻili
- kāpeti: broccoli, Beijing, keʻokeʻo, cauliflower a kohlrabi.
Nā hua maloʻo a me nā hua
He haʻahaʻa ka haʻahaʻa o nā mea hua, akā i ka manawa like, ʻoi aku kahi hana ʻoi aku ka nui - e hāʻawi i ke kino me nā huaora.
No ka ulu ʻana i ka serotonin i loko o ke koko, he mea pono ia e ʻai: No ka maʻi maʻi maʻi maʻi, he mea nui ia e ʻike pehea e hui pū ai nā hua maloʻi me ka maʻi maʻi maʻi, a e kōkua ka ʻike i kā mākou pūnaewele ma kēia mea.
- maiʻa
- melona
- nā lā
- ʻolaka.
Nā ʻili
ʻO nā ʻōpala e like me nā paila pine a me ka pīpī e kaulana no kā lākou momona amino amino. Loaʻa ka tryptophan liʻiliʻi i ka pistachios, almonds a me nā cashews.
Nā huahana huahana
ʻO ka paʻi paʻakikī he mea paʻa paʻa maoli no serotonin. I ka lua o nā wahi i loko o ka serotonin:
- waiū
- keke ʻaʻano
- kulo ʻaʻa.
Kēlā cereals a me nā makana
No ka hana pono ʻana i ke kino, he mea nui ia e ʻai ai i ka cereal. He ʻokoʻa nā ʻepekema ʻokoʻa e pili ana i nā kiko kikoʻī o kēia waikawa amino. Ua manaʻoʻiʻo ia i ka bwebat a me ka oatmeal. I nā cereals, nā paila paʻakikī e hoʻemi i ka pae o ka glucose i ke koko.
Eia kekahi, hoʻoneʻeneʻe ia mau mea i nā kiʻekiʻe o ka insulin. Hoʻokomo ʻo ia i ka lawe ʻana i ka tryptophan, pololei pololei i ka lolo.
Meaʻai ʻai hoʻokaʻawale ʻaʻa ʻai
| Kahuliʻi | ʻO Tryptophan | % o ka laikahi i kēlā me kēia lā i 1 lawelawe e kaupaona ana i 200g. |
| caviar ʻulaʻula | 960 mg | 192% |
| ʻiliʻele caviar | 910 mg | 182% |
| Kāleʻa Dutch | 780 mg | 156% |
| huʻakai | 750 mg | 150% |
| ʻalemona | 630 mg | 126% |
| loea | 600 mg | 120% |
| kulo ʻaʻa | 500 mg | 100% |
| ʻōpala pine | 420 mg | 84% |
| ʻai palani, turkey | 330 mg | 66% |
| halva | 360 mg | 72% |
| piu | 320 mg | 64% |
| lio leehole | 300 mg | 60% |
| nā hua kanu meli | 300 mg | 60% |
| pistachios | 300 mg | 60% |
| ka moa | 290 mg | 58% |
| pipi, pi | 260 mg | 52% |
| hemo | 250 mg | 50% |
| nā veal | 250 mg | 50% |
| pipi | 220 mg | 44% |
| salmon | 220 mg | 44% |
| pāʻālua | 210 mg | 42% |
| hipa | 210 mg | 42% |
| momona moa | 210 mg | 40% |
| hua moa | 200 mg | 40% |
| poloka | 200 mg | 40% |
| ʻona | 200 mg | 40% |
| puaa puaa | 190 mg | 38% |
| moʻo moa ʻaina ʻawaʻawa | 180 mg | 36% |
| kālai | 180 mg | 36% |
| halibut, pike perch | 180 mg | 36% |
| moʻo moa ʻaina ʻawaʻawa | 180 mg | 36% |
| ʻōwili | 180 mg | 36% |
| millet | 180 mg | 36% |
| kai o ke kai | 170 mg | 34% |
| mackerel | 160 mg | 32% |
| Nā ʻakaʻaka oat | 160 mg | 32% |
| apricots maloʻo | 150 mg | 30% |
| ʻōpū | 130 mg | 26% |
| mau waʻa palaoa | 120 mg | 24% |
| Puʻala | 100 mg | 20% |
| palaoa palaoa | 100 mg | 20% |
| uala | 84 mg | 16.8% |
| nā lā | 75 mg | 15% |
| waʻa palaoa | 72 mg | 14.4% |
| uala | 72 mg | 14.4% |
| Rye berena | 70 mg | 14% |
| nui | 69 mg | 13.8% |
| greens (dill, parsley) | 60 mg | 12% |
| beetroot | 54 mg | 10.8% |
| palaka | 54 mg | 10.8% |
| kāpiki | 54 mg | 10.8% |
| maiʻa | 45 mg | 9% |
| kāloti | 42 mg | 8.4% |
| kūʻai | 42 mg | 8.4% |
| waiū, kefir | 40 mg | 8% |
| kamato | 33 mg | 6.6% |
| āpereke | 27 mg | 5.4% |
| ʻolaka | 27 mg | 5.4% |
| pomegerane | 27 mg | 5.4% |
| hua ʻai mea | 27 mg | 5.4% |
| lemon | 27 mg | 5.4% |
| poʻe kēkole | 27 mg | 5.4% |
| kālai | 24 mg | 4.8% |
| hua ʻōpala | 24 mg | 4.8% |
| Kālepa | 24 mg | 4.8% |
| lapanaola | 24 mg | 4.8% |
| meli | 24 mg | 4.8% |
| ʻōpala | 24 mg | 4.8% |
| kukama | 21 mg | 4.2% |
| zucchini | 21 mg | 4.2% |
| punawai | 21 mg | 4.2% |
| waina | 18 mg | 3.6% |
| melona | 18 mg | 3.6% |
| persimmon | 15 mg | 3% |
| Kāleau | 15 mg | 3% |
| apana | 12 mg | 2.4% |
| nā poʻe kāʻei | 12 mg | 2.4% |
| mau pinana | 12 mg | 2.4% |
ʻO Tryptophan ma ka mōʻaukala
I kēia manawa ma kekahi lāʻau lapaʻau hiki iā ʻoe ke kūʻai i ka lāʻau lapaʻau e pili ana i kēia mau mea. Eia naʻe, ua hoʻomohala nā kauka i kahi "meaʻai tryptophan."
I kēlā me kēia lā, pono ke kino o ke kanaka i ka 350 kar o ka meaʻai me ka tryptophan. Ua kākoʻo ʻia ʻo ʻepekema ʻo Luca Passamonti ka mea o kēia meaʻai, ua ʻōlelo ʻo ia e hōʻemi i ka pīhoihoi a hiki ke kōkua i ka pale ʻana i ka suicides, ʻoiai ʻaʻole ia i ʻike ʻia.
Ka pono o ka tryptophan no kahi kanaka i ka lā, ma ka awelika, he 1 wale nō ka grama. ʻAʻole pilikino ke kino kanaka i ka tryptophan. Akā, ʻo ka mea e pono nui ai, no ka mea e pili ana i ka hana o ka protein. Aia ia i ka protein i nā pae e kū pono ai ke ʻano o ke kino a me ka ʻōnaehana cardiac.
Eia nō naʻe, inā nui ka tryptophan i komo i loko o ke kino, a laila e ʻike ʻia:
- ʻO nā maʻi ulu
- Nā pilikia kaumaha: loaʻa a nalowale paha.
- Insomnia
- Hoʻohālikelike
- Ka hopena hoʻomanaʻo
- Makemake ʻia
- ʻO ka make nui o ka meaʻai ʻona,
- Nā Aliʻi.
Eʻoluʻolu: e ʻoi loa ka nui o ka waiwai a me, aia kekahi mau mea, he mea weliweli loa no ke kanaka. Hoʻomaʻamaʻa pinepine ka ʻeha ma nā ʻōpū o nā ʻōpū a me nā ʻano o ka edema o nā pālima. Hoʻomaopopo nā kauka i ke kao ʻana i ka waikawa amino me ka meaʻai, ʻaʻole me ka lāʻau lapaʻau.
ʻAʻole kūpono e hoʻohana wale i nā meaʻai i loaʻa i ka nui o ka tryptophan. He kaulike kūpono ke ʻai a nānā i nā ʻano o nā meaʻai.
