Yadda ake amfani da tryptophan dan rage kiba
Wadatacce
- Yadda ake hada tryptophan a cikin abinci
- Yadda ake shan tryptophan a cikin kawunn asara mai nauyi
- Contraindications da sakamako masu illa
Tryptophan na iya taimaka maka rage nauyi idan ana sha yau da kullun daga abinci da kuma amfani da kari wanda ya ƙunshi wannan amino acid. Rashin nauyi yana motsawa saboda tryptophan yana kara samarda serotonin, sinadarin homon wanda yake baiwa jiki jin dadi, yana saukaka damuwa da rage yunwa da sha'awar cin abinci.
Tare da wannan, akwai raguwa a lokutan cin abinci mai yawa da sha'awar abubuwan zaƙi ko abinci masu wadataccen ƙwayoyin carbohydrates, kamar burodi, waina da ciye-ciye. Kari akan haka, tryptophan shima yana taimaka maka nutsuwa da samun bacci mai dad'i, wanda yake daidaita yanayin halittar halittar jikin mutum, yana sanya kwayayyenka ya yi aiki sosai kuma ya kara kitse.
Yadda ake hada tryptophan a cikin abinci
Tryptophan yana nan a cikin abinci kamar su cuku, gyada, kifi, goro, kaza, ƙwai, peas, avocados da ayaba, waɗanda dole ne a sha su kowace rana don taimakawa cikin raunin nauyi.
Duba tebur mai zuwa misali na menu na kwanaki 3 mai wadata a cikin tryptophan:
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | 1 kopin kofi + yanka guda biyu na gurasar ruwan kasa tare da kwai da cuku | 1 kofin avocado smoothie, mara dadi | 1 kopin kofi tare da madara + 4 col na couscous miyan + yanka 2 cuku |
| Abincin dare | Ayaba 1 + gyada cashew 10 | markadadden gwanda + 1 col na man gyada | mashed avocado tare da tablespoon 1 na hatsi |
| Abincin rana / Abincin darer | shinkafa, wake, stroganoff na kaza da koren salad | dankalin turawa tare da man zaitun + kifi a cikin yanka + salatin farin kabeji | Miyar naman sa tare da peas da taliya |
| Bayan abincin dare | 1 yogurt na halitta + granola + 5 cashew kwayoyi | 1 kopin kofi + yanka guda biyu na gurasar ruwan kasa tare da kwai da cuku | Kofi ɗaya na kofi tare da madara + yanki guda 1 na gurasar hatsi tare da man gyada + ayaba 1 |
Yana da mahimmanci a tuna cewa, don samun sakamako mafi girma a asarar nauyi, yana da mahimmanci ayi atisaye a kai a kai, aƙalla 3x / mako. Duba cikakken jerin wadatattun kayan abinci na Tryptophan.
Yadda ake shan tryptophan a cikin kawunn asara mai nauyi
Hakanan ana iya samun Tryptophan a cikin ƙarin tsari a cikin kwantena, yawanci tare da sunan L-tryptophan ko 5-HTP, wanda za'a iya samun sa a cikin shagunan kari ko kantin magani, tare da matsakaicin farashin 65 zuwa 100 reais, dangane da maida hankali da kuma yawan kawunansu. Bugu da kari, tryptophan shima yana nan a cikin mai yawa a sinadaran kari, kamar su whey protein da casein.
Yana da mahimmanci a tuna cewa yakamata a ɗauki wannan ƙarin gwargwadon jagorar likita ko mai gina jiki, kuma yakamata ayi amfani dashi tare da daidaitaccen abinci da motsa jiki. Yawancin lokaci ƙananan ƙwayoyi, kamar 50mg, don karin kumallo, abincin rana da wani a abincin dare ana nuna su saboda tasirin kawunansu yana ɗauke da yini, don haka yanayin ba ya canzawa da yawa, yana mai sauƙin mannewa da abincin.
Contraindications da sakamako masu illa
Contraarin maganin na tryptophan an hana shi yin amfani da magungunan kashe kuɗaɗe ko magungunan kwantar da hankali, saboda haɗuwa da magani tare da ƙarin na iya haifar da matsalolin zuciya, damuwa, rawar jiki da yawan bacci. Bugu da kari, mata masu ciki ko masu shayarwa suma su guji amfani da wannan karin.
Tryarawar tryptophan na iya haifar da sakamako masu illa kamar ƙwannafi, ciwon ciki, tashin zuciya, amai, gas, zawo, rashin cin abinci, jiri, ciwon kai, bushewar baki, raunin tsoka da yawan bacci.
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