Pehea e hoʻohana ai i ka tryptophan e lilo ai ka paona
Anter
- Pehea e hoʻopili ai i ka tryptophan i ka papaʻai
- Pehea e lawe ai i ka tryptophan i loko o nā capsule pohō kaumaha
- Nā hopena a me nā hopena ʻaoʻao
Hiki iā Tryptophan ke kōkua iā ʻoe e lilo i ke kaupaona inā hoʻopau ʻia i kēlā me kēia lā mai ka meaʻai a me ka hoʻohana ʻana o nā mea hoʻopihapiha i loaʻa i kēia amino acid. Hoʻoulu ka hoʻemi kaumaha ma muli o ka tryptophan e hoʻonui ai i ka hana o serotonin, kahi hōmona e hāʻawi i ke kino i ke ʻano o ke olakino, hoʻomaha i ke koʻikoʻi a hoʻēmi i ka pōloli a me ka makemake e ʻai.
Me kēia, ke emi nei ka mahele o ka binge ʻai ʻana a me ka makemake i nā mea momona a i ʻole nā meaʻai momona i nā mea ʻaʻā, e like me nā berena, nā pōpō a me nā meaʻai māmā. Eia hou, kōkua ka tryptophan iā ʻoe e hoʻomaha a loaʻa ka hiamoe maikaʻi o ka pō, ka mea e hoʻoponopono ai i ka hana hormonal o ke kino, e ʻoi aku ka maikaʻi o kāu metabolism a puhi i ka momona.
Pehea e hoʻopili ai i ka tryptophan i ka papaʻai
Aia ʻo tryptophan i nā meaʻai e like me ka tī, ka pī, ka iʻa, nā nati, ka moa, nā hua, ka pī, nā avocados a me nā maiʻa, kahi e pono e hoʻopau ʻia i kēlā me kēia lā e kōkua i ka pohō kaumaha.
E ʻike i ka papa ma lalo no kahi laʻana o ka papa kuhikuhi 3 lā waiwai i ka tryptophan:
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | 1 kīʻaha kope + 2 ʻāpana o ka berena palaunu me ka hua manu a me ka tī | 1 kīʻaha o ka ʻāpala avocado, unsweetened | 1 kīʻaha kope me ka waiū + 4 col o ka sopus couscous + 2 ʻāpana o ka tī |
| Mea ʻai kakahiaka | 1 maiʻa + 10 hua nut | papaya palaoa + 1 koleka o ka waiūpī pī | kālua ʻia ka avocado me ka punetune o ka ʻoka |
| ʻAina awakea / ʻAina awakear | laiki, nā pīni, ka moa stroganoff a me ka saladi ʻōmaʻomaʻo | kaʻuala i hoʻomoʻa ʻia me ka ʻaila ʻoliva + iʻa i nā ʻoki + salakeke cauliflower | ʻO ka pīpī pīpī me nā pī a me nā noodles |
| Mea ʻai ahiahi | ʻO 1 yogurt maoli + granola + 5 mau hua cashew | 1 kīʻaha kope + 2 ʻāpana o ka berena palaunu me ka hua manu a me ka tī | 1 kīʻaha kope me ka waiū + 1 ʻāpana o ka berena palaoa āpau me ka waiūpī + 1 maiʻa |
He mea nui nō hoʻi e hoʻomanaʻo i kēlā, i mea e loaʻa ai nā hopena nui aʻe i ka pohō kaumaha, he mea nui nō hoʻi e hoʻomaʻamaʻa pinepine i ka hoʻoikaika kino, ma ka liʻiliʻi 3x / pule. E ʻike i ka papa inoa piha o nā meaʻai momona ʻo Tryptophan.
Pehea e lawe ai i ka tryptophan i loko o nā capsule pohō kaumaha
Hiki ke loaʻa ʻo tryptophan i ka palapala hoʻopihapiha ma nā capsule, me ka inoa ʻo L-tryptophan a i ʻole 5-HTP, i loaʻa i nā hale kūʻai a me nā hale kūʻai pono kīnā ʻole, me ke kumu kūʻai he 65 a 100 mau reais, kaukaʻi ʻia i ka noʻonoʻo a me ka helu o nā capsule. Hoʻohui ʻia, loaʻa pū ka tryptophan i nā huina maikaʻi i nā mea kōkua protein, e like me ka protein whey a me ka casein.
He mea nui e hoʻomanaʻo e lawe ʻia kēia waihona e like me ke alakaʻi a ke kauka a me ka nutristist, a pono e hana pū ʻia me ia me ka papaʻai kaulike a me ka hana kino. ʻO ka maʻa mau nā paukū liʻiliʻi, e like me 50mg, no ka ʻaina kakahiaka, ʻaina awakea a me kekahi ma ka ʻaina awakea e hōʻike ʻia no ka mea ʻo kēia ka hopena o ka hopena o nā capsule i ka lā holoʻokoʻa, a no laila ʻaʻole e loli ke ʻano, maʻalahi ka pili ʻana i ka papaʻai.
Nā hopena a me nā hopena ʻaoʻao
Hoʻohālikelike ʻia ka supplementation tryptophan i nā hihia o ka hoʻohana antidepressant a i ʻole nā lāʻau hoʻohiamoe, ʻoiai ʻo ka hui ʻana o ka lāʻau a me ke kumukanawai e hoʻopilikia i ka naʻau, hopohopo, haʻalulu a me ka hiamoe nui. Eia hou, pono hoʻi nā wahine hāpai a hānai wahine paha e hōʻalo i ka hoʻohana ʻana i kēia kumukanawai.
Hiki i ka tryptophan keu ke kumu i nā hopena ʻē aʻe e like me ka puʻuwai puʻuwai, ʻeha o ka ʻōpū, nausea, ka luaʻi, gas, diarrhea, nalo o ka makemake ʻole, pākī, poʻo poʻo, waha maloʻo, nāwaliwali o nā mākala a me ka hiamoe nui.
NāʻAtikala IāʻOe
Chancroid
