Lijo tse nang le li-tryptophan
Litaba
Lijo tse ruileng tryptophan, joalo ka chisi, linate, lehe le avocado, ka mohlala, li ntle bakeng sa ho ntlafatsa maikutlo le ho fana ka maikutlo a boiketlo hobane li thusa ho theheng serotonin, ntho e teng bokong e thusang puisano lipakeng methapo ea kutlo, maikutlo a laolang, tlala le boroko, mohlala.
Ho bohlokoa hore lijo tsena li kenyelelitsoe lijong tsa letsatsi le letsatsi, kaha ho ka khonahala ho boloka maemo a serotonin kamehla ka bongata bo lekaneng, a tlisa melemo e 'maloa ea bophelo bo botle. Hlahloba melemo ea bophelo bo botle ba serotonin.
Lethathamo la lijo tse ruileng tryptophan
Tryptophan e ka fumaneha mefuteng e fapaneng ea lijo tse nang le protheine, joalo ka nama, tlhapi, mahe kapa lebese le lihlahisoa tsa lebese, mohlala. Lenane le latelang le na le lijo tse nang le "tryptophan" le bongata ba amino acid ena ka 100 g.
| Lijo | Bongata ba Tryptophan ka 100 g | Matla ho 100 g |
| Cheese | 7 mg | Lik'hilojule tse 300 |
| Peanut | 5.5 mg | Lik'hilojule tse 577 |
| Nate ea cashew | 4.9 mg | Lik'hilojule tse 556 |
| Nama ea kana | 4.9 mg | Lik'hilojule tse 107 |
| Lehe | 3.8 mg | Lik'hilojule tse 151 |
| Pea | 3.7 mg | Lik'hilojule tse 100 |
| Hake | 3.6 mg | Lik'hilojule tse 97 |
| Almond | 3.5 mg ,. | Lik'hilojule tse 640 |
| Avocado | 1.1 mg | Lik'hilojule tse 162 |
| Kholifolaoa | 0.9 mg | Lik'hilojule tse 30 |
| Tapole | 0.6 mg | Li-calories tse 79 |
| Banana | 0.3 mg | Lik'hilojule tse 122 |
Ntle le tryptophan, ho na le lijo tse ling tse nang le livithamini le liminerale tse bohlokoa bakeng sa ts'ebetso e nepahetseng ea 'mele le maikutlo, joalo ka calcium, magnesium le livithamini tsa B.
Mesebetsi ea Tryptophan
Mesebetsi ea mantlha ea amino acid tryptophan, ntle le ho thusa ho theheng ha serotonin ea lihormone, e boetse ke ho thusa ho lokolloa ha likarolo tsa matla, ho boloka matla a mmele ho loants'a khatello ea mathata a boroko, ka hona, e lokela kenyelletsoa lijong. Ithute haholoanyane ka tryptophan le hore na e etselitsoe eng.
E Ratoang Kajeno
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