Dadka intooda badan ee maqlay tryptophan waxay la xidhiidhaan hurdo la'aanta ka dib marka ay timaado cuntadaada Thanksgiving ama casho kale oo weyn oo turki ah. Tryptophan waa amino acid lagama maarmaan ah, taas oo macnaheedu yahay in lagu isticmaalo cuntada sababtoo ah jidhku ma soo saari karo keligiis. Tryptophan waxa uu jidhku u isticmaalaa in uu ku sameeyo borotiinno kala duwan, iyo sidoo kale niacin (fitamiin B), iyo molecule loo yaqaano 5-hydroxytryptophan ama 5-HTP. Sababtoo ah 5-HTP waxay horudhac u tahay serotonin neurotransmitter iyo hormoonka melatonin, qaadashada ku filan ee tryptophan waxay sababi kartaa niyad-jab, niyad jab, hurdo la'aan, iyo isbeddel dabeecadeed. Dhanka kale, adoo cunaya cuntooyinka ay ku badan yihiin tryptophan, waxaad kaa caawin kartaa inaad hubiso in jidhkaagu leeyahay heerar ku filan oo amino acid ah si uu u taageero serotonin ku filan iyo wax soo saarka melatonin. Asal ahaan cuntooyinka Trytophan waxay kaa caawin doonaan inaad seexato habeenkii.

Show 5 shay oo kale

Inkasta oo turkigu yahay mid ka mid ah ilaha ugu wanaagsan ee tryptophan-ka cuntada, waxaa jira cuntooyin kale oo badan oo leh tryptophan sidoo kale. Sababtoo ah tryptophan waa amino acid, inta badan cuntooyinka tryptophan ku jira waa borotiinno. Si kastaba ha ahaatee, haddii aad tahay khudradda ama aanad taageere u ahayn digaagga ama hilibka, waxaa jira dhowr ikhtiyaar oo ku saleysan dhirta sidoo kale. for Healthy Skin

Cuntada ugu Wanaagsan ee Ragga si ay u eegaan oo ay u Dareen Wanaaggoodarap si aad u haysato tryptophan badan sabab la'aan - waa hubaal. Tusaale ahaan, nin 70-kg (154-pound) ah, 6-wiqiyadood oo turki ah oo dhulka ah, oo ka kooban 612 mg oo tryptophan ah, waxay noqon doontaa in ka badan labanlaab waxa uu u baahan yahay. Qaadashada maalinlaha ah ee lagu taliyey (RDI) ee tryptophan waa 4 mg halkii kiilo ee miisaanka jidhka, markaa 6-wiqiyadood ee turkiga dhulka ah wuxuu bixiyaa 219% RDI. 488 mg ama 174% ee RDI. Inkasta oo tirooyinkani ay yihiin kuwo cajiib ah oo ku filan si loo caddeeyo sheegashooyinka ah in turkigu ka kooban yahay tryptophan badan, turkigu dhab ahaantii kuma hogaamin tartanka cuntooyinka ugu sarreeya tryptophan. Taajku waxa uu aadayaa naaska digaaga, sida qayb 6-wiqiyadood ah ay ka kooban tahay 687 mg, ama 245% RDI ee qofka 70-kg ah. Qaadashada Maalinlaha ah ee lagu taliyay (RDI). Ilaha kale ee digaaga ay ku badan tahay tryptophan waxaa ka mid ah digaag duban (507 mg ama 181% RDI) koobkiiba iyo duck duban (458 mg ama 164% RDI) koobkiiba.

>Caanaha iyo Alaabta kale ee caanaha>

Caanaha diiran ayaa muddo dheer loo isticmaali jiray cabitaan sariirta lagu nasto, iyadoo dad badan ay u arkaan inay u dhaqmaan sidii dawo dejin fudud oo kor u qaada hurdada. Saamayntan waxaa laga yaabaa inay sabab u tahay maadada tryptophan, maadaama tryptophan ay kordhiso serotonin iyo melatonin, kuwaas oo ku lug leh wareegga hurdada. Koob kasta oo 8-ounce ah oo caano ah wuxuu bixiyaa 106 mg of tryptophan (38% RDI). Cuntooyinka kale ee caanaha sidoo kale waa ilo wanaagsan oo laga helo tryptophan. Tusaale ahaan,koob kasta oo nus ah oo farmaajo cariish ah wuxuu ka kooban yahay 332 mg (118% RDI), halka hal wiqiyadood oo cheddar ah ama mozzarella adag ay bixiso 155 mg.

Salmon iyo Kalluun Kale wuxuu kasbaday boos liisaska badan ee cuntooyinka ugu caafimaadka badan sababtoo ah uruurinta sare ee anti-bararka omega-3 fatty acids iyo fiitamiinnada muhiimka ah. Sida isha weyn ee borotiinka, salmon wuxuu kaloo ka kooban yahay tryptophan badan. Xididka 6-ounce ah wuxuu ka kooban yahay 570 mg (203% RDI). Haddii aad ka fog tahay safka ugu horreeya si aad u dalbato saxanka salmon ee makhaayadda aad jeceshahay, warka wanaagsan ayaa ah in kalluunka badani ay bixiyaan ku dhawaad ​​​​tryptophan. Dhab ahaantii, tufaaxa tuna wuxuu ka kooban yahay qadar isku mid ah tryptophan sida salmon, iyo snapper, cod, tilapia, iyo mahi mahi kama foga, oo leh 500 mg, 461 mg, 451 mg iyo 423 mg per 6-ounce fillet, siday u kala horreeyaan. . Cuntooyinka badda sida aargoosatada, carsaanyada, iyo lohodka, sidoo kale waxay bixiyaan tryptophan badan. >

Akhris laxiriira: Halkee laga Iibsadaa Cunto-badeed Online

Oatmeal

Miraha oo dhan waxa loo tixgaliyaa in ay ka soo baxaan karbohaydraytyo adag halkii ay ka ahaan lahaayeen borotiinka, sidaa awgeed maro badan ayaa si gaar ah ugu sarreeya tryptophan. Si kastaba ha noqotee, haddii aad raadineysay sabab kale oo wanaagsan oo aad ku booddo boorashka habeenkii, halkan waa mid: Koob kasta oo boorash ah wuxuu ka kooban yahay 94 mg oo tryptophan ah oo cajiib ah, taas oo u dhiganta 33% RDI ee 70-kg. qof.

Tofu iyo Edamame

Vegans iyo khudaarUma baahnid in ay ka welwelaan in isha kaliya ee wanaagsan ee tryptophan ay yihiin wax soo saarka xoolaha. Alaabooyinka soygu waxa ay ka kooban yihiin tiro badan oo ah amino acid-ka muhiimka ah. Tusaale ahaan, marka aad karinayso tofu, hal koob oo tofu adag ah ayaa ku jira 592 mg (212% RDI), iyo galaas 8-wiqiyadood oo caano soy ah ayaa leh 92 mg. mg (197% RDI). Edamame waxa lagu dari karaa saladh, shiilan, ama si cad loo cuni karaa cunto fudud oo borotiinku qani ku yahay

Sidoo kale eeg: Sida Loo Cabbo Cognac iyo waxa ay dhadhamiso

Ku bilaw maalintaada quraac ukun ah waxay ku siinaysaa kor u qaadis degdeg ah ee tryptophan, sidoo kale. Hal ukun oo weyn ayaa ka kooban 77 mg (27% RDI) ee tryptophan, halka ukunta cad ay leedahay 41 mg. Sidaa darteed, haddii aad saxankaaga ku ururiso koob ukumo dhan oo la tumay, waxaad heli doontaa 306 mg (109% RDI).

Squash and Pumpkin Seeds

> Inta badan waa la tumaa sida superfoods, ku faana muuqaalada nafaqeynta cajiibka ah oo leh omega-fatty acids, fiitamiinada dufanka lihi, macdanta muhiimka ah, iyo fiber badan. Iniin badan ayaa sidoo kale ka kooban tryptophan badan. Tusaale ahaan, hal wiqiyadood oo xabo ama iniin bocorka ah ayaa bixisa 164 mg (58% RDI). Abuurka Chia iyo flaxseeds sidoo kale waa ilo wanaagsan oo tryptophan ah. Isku day inaad ku rusheeyso iniinaha flaxseed salad, caano fadhi, ama boorash, ama rooti qallalan iyo miraha bocorka oo u cun cunto fudud oo galabnimo ah Subagga lowska ee caanka ah wuxuu ka kooban yahay 74 mg oo ahtryptophan halkii qaadasho laba qaado oo qaado ah. Isku day inaad ku darto qaado oo ah nooca subagga lawska ee aad jeceshahay smoothieaga ama ku dhex daadi xaleef tufaax ah ama ulaha karootada subagga lawska si aad u hesho cunto fudud.>

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Badhadhada macaan

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Inkasta oo ay jiraan ilo qani ah oo vegan ah oo laga helo tryptophan, baradhada macaan waxa ku jira qiyaas aad u culus. Koob kasta oo digriigan macaan ee la shiiday wuxuu bixiyaa 92 mg (33% RDI) ee tryptophan. Baradhada macaan sidoo kale waa ilo aad u fiican oo laga helo fiitamiinada A iyo B5, iyo sidoo kale naxaas iyo manganese.

Sidoo kale eeg: Rumaan: Maxaad u malaynaysaa inaad ku samayso midhahan dembiga leh?

Doofaarka hilibka doofaarka ee aan caatada ahayn

Garoocad doofaarka caatada ah oo wiqiyadood ah oo bixisa 627 mg oo cajiib ah (224% RDI). Haddii aad ka badan tahay kuwa jecel hilibka lo'da, naso hubso: Istaag 6-wiqiyadood ah ayaa dhab ahaantii wax yar ka soo baxaysa doofaarka caatada ah, oo ka kooban 636 mg oo tryptophan ah.