Tryptophan shine ainihin amino acid wanda zai taimaka wajen inganta barci. Yana da wani ɓangare na samfurori da dama, kuma ana auna shi da yawa a milligrams: adadin MG da calories 200.
Ana samun kayan aiki a cikin abinci, ciki har da nama mai kiwon kaji, kayayyakin kiwo, kifi, kayan lambu da hatsi. Amma mafi yawan abin da yake kunshe ne a cikin ɓangaren ɓangare na naman alade. Kusan adadin tryptophan ana samuwa a cikin cutlets ga hamburger a cikin frying pan.
Amino acid tryptophan - wani mataimaki ga jiki
Yin amfani da kayan abinci masu arziki a cikin tryptophan, wanda ba zai iya inganta barci kawai ba, amma kuma ya rage girman ciki, canjin yanayi da ya shafi PMS, migraine kuma inganta ingantaccen lafiyar. Tryptophan, daga bisani, an juya zuwa serotonin, kuma yana da muhimmanci don inganta aikin kwakwalwa. Hanyar yau da kullum da aka saba amfani da shi na amfani da kwamfutarka ta kwamfutarka ta amfani da shi daga mita 500 zuwa 2000 a lokacin da aka ba da shawarar sauyawa - sau 3 a rana.
Idan jiki yana jin rashin wannan abu, zai iya haifar da ciwon jiki da na zuciya. Tryptophan yana taimaka mana mu ci gaba da kasancewa cikin siffar mai kyau, kamar yadda yake taimaka wa:
- daidaituwa na ci;
- rage yunwa;
- magance ƙwayoyin cuta da rashin lafiya;
- ci gaban girma na hormone.
Tryptophan a cikin abinci
Tryptophan wani ɓangare ne wanda ba za a iya gani ba don sunadarai, sabili da haka an samo shi a cikin abinci mai gina jiki, da kuma a cikin dabba da kayan shuka.
Tryptophan a cikin kayan nama:
- a cikin turkey da zomo don 330 MG;
- a cikin kaji na 2 - 330;
- a cikin kaji na farko - 290;
- a cikin dabba - 250;
- a cikin hanta naman sa - 240;
- a cikin naman sa - 220;
- a cikin rago - 210;
- a cikin ƙwai mai kaza - 200;
- a cikin alade - 190.
Sabili da haka wajibi ne a yi la'akari da cewa, a cikin kyamarorin haɗi akwai babu amino acid, kuma don ƙaddamar da hannun jari ya shirya wani yanke daga bakin ciki ko mai zurfi.
Tryptophan a kifi da abincin teku:
- a caviar ja da baki - 960;
- a squids - 320;
- a cikin doki mackerel - 300;
- a cikin Atlanticringring - 250;
- a cikin kifi - 220;
- a cikin cod da pollock - 210;
- a cikin 'ya'yan itace,' '' '' '' '' '' '' '' '' '' '' ';
- a cikin teku perch - 170;
- a cikin makamai - 160.
A cikin kayayyakin kiwo:
- a cikin naman Dutch - 790;
- a cikin kudan zuma cuku - 210;
- a cikin ƙananan gida cuku - 210;
- a cikin kefir da madara - 40.
Tryptophan a kwayoyi da tsaba:
- a cikin kirki -750;
- a cikin almonds - 630;
- in cashew - 600;
- a cikin itatuwan al'ul - 420;
- a cikin sunflower tsaba da pistachios - 300.
A cikin hatsi da legumes na takin:
- a waken soya - 600;
- a cikin wake da wake - 260;
- a buckwheat groats - 180;
- a alkama - 170;
- a cikin oatmeal - 160;
- a cikin sha'ir kokwamba - 120;
- a cikin sha'ir sha'ir - 120.
Wasu samfurori dake dauke da tryptophan:
- a cikin cakulan - 200;
- a cikin apricots dried - 150;
- a namomin kaza - 130;
- a cikin taliya - 130;
- a cikin alkama - 100.
Kuma don tabbatar da kyakkyawan amfani na tryptophan zai taimaka motaccen carbohydrates, Bamin bitamin B, magnesium da baƙin ƙarfe. Abin da ya sa yana da muhimmanci a ci abinci daidai. Mutane da yawa sun gaskata cewa ya isa ya ci abinci mai arziki a tryptophan, amma wannan bai isa ba. Yana da muhimmanci a iya hada su daidai. Don samar da jikinka tare da mai mahimmanci acid, sanwici na gurasar fari da cuku, da nama da taliya, zai dace daidai. Kuma wannan kwamfutar na kwamfutarka ne mafi kyawun kwakwalwa, ya zama dole ya ci hanta, domin yana dauke da amino acid da yawa da ƙarfe da bitamin na kungiyar B.
Don samun babban sha'awa ga waɗannan samfurori ba lallai ba ne, saboda ragowar su na iya cutar da kwayar halitta. Duk abin ya zama al'ada.