Mokhoa oa ho sebelisa tryptophan ho theola boima ba 'mele
Litaba
- Mokhoa oa ho kenyelletsa tryptophan lijong
- Mokhoa oa ho nka tryptophan ka li-capsules tsa tahlehelo ea boima
- Litlhaloso le litla-morao
Tryptophan e ka u thusa ho theola boima ba 'mele haeba e jeoa letsatsi le leng le le leng lijong le ts'ebeliso ea litlatsetso tse nang le amino acid ena. Ho theola boima ba 'mele hoa matlafatsoa hobane tryptophan e eketsa tlhahiso ea serotonin, hormone e fang mmele boiketlo, e imollang khatello ea maikutlo ebile e fokotsa tlala le takatso ea ho ja.
Ka sena, ho na le phokotso ea linako tsa ho itlopa joala le takatso ea lipompong kapa lijo tse nang le lik'habohaedreite tse ngata, joalo ka bohobe, mahobe le lijo tse bobebe. Ntle le moo, tryptophan e boetse e u thusa ho phomola le ho robala hantle bosiu, e laolang tlhahiso ea lihormone ea 'mele, e etsang hore metabolism ea hau e sebetse hantle le ho chesa mafura a mangata.
Mokhoa oa ho kenyelletsa tryptophan lijong
Tryptophan e teng lijong tse kang chisi, matokomane, litlhapi, linate, likhoho, mahe, lierekisi, li-avocado le libanana, tse lokelang ho jeoa letsatsi le letsatsi ho thusa ho theola boima ba 'mele.
Bona tafole e latelang bakeng sa mohlala oa lenane la matsatsi a 3 le ruileng tryptophan:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | 1 kopi ea kofi + likhae tse 2 tsa bohobe bo sootho le lehe le chisi | 1 kopi ea avocado smoothie, e sa tsoekere | Kopi e le 'ngoe ea kofi e nang le lebese + 4 col ea sopho ea motsoala + lilae tse 2 tsa chisi |
| Seneke sa hoseng | Banana e le 1 + linate tsa cashew tse 10 | papaya e sithabetseng + 1 col ea pere ea matokomane | avocado e mashed ka khaba e le 'ngoe ea habore |
| Lijo tsa mots'eare / Lijo tsa mots'earer | raese, linaoa, stroganoff ea kana le salate e tala | litapole tse halikiloeng ka oli ea mohloaare + litlhapi ka likaroloana + salate ea cauliflower | Sopho ea nama ea khomo e nang le lierekisi le li-noodle |
| Seneke-thapama | 1 yogurt ea tlhaho + granola + 5 linate tsa cashew | 1 kopi ea kofi + likhae tse 2 tsa bohobe bo sootho le lehe le chisi | Kopi e le 'ngoe ea kofi e nang le lebese + selae se le seng sa bohobe ba lijo-thollo le peanut butter + banana e le 1 |
Ho bohlokoa hape ho hopola hore, ho ba le litholoana tse kholo ho fokotsa boima ba 'mele, ho bohlokoa hape ho ikoetlisa khafetsa, bonyane 3x / beke. Bona lenane le felletseng la lijo tse ruileng tsa Tryptophan.
Mokhoa oa ho nka tryptophan ka li-capsules tsa tahlehelo ea boima
Tryptophan e ka fumanoa ka mokhoa oa tlatsetso ka li-capsules, hangata e nang le lebitso la L-tryptophan kapa 5-HTP, e ka fumanoang mabenkeleng a tlatsetso ea phepo e nepahetseng kapa li-pharmacy, ka theko ea karolelano ea li-reais tse 65 ho isa ho tse 100, ho latela mohopolo le palo ea li-capsules. Ntle le moo, tryptophan e boetse e fumaneha ka bongata liprotheine tse tlatselletsang, joalo ka Whey protein le casein.
Ho bohlokoa ho hopola hore tlatsetso ena e lokela ho nkuoa ho latela tataiso ea ngaka kapa setsebi sa phepo, 'me ts'ebeliso ea eona e lokela ho etsoa hammoho le phepo e nepahetseng le ho ikoetlisa. Hangata tekanyetso e nyane, joalo ka 50mg, bakeng sa lijo tsa hoseng, lijo tsa mots'eare le e 'ngoe lijong li bontšoa hobane litlamorao tsa li-capsules li nka letsatsi lohle, ka hona maikutlo ha a fetohe haholo, ho etsa hore ho be bonolo ho khomarela lijo.
Litlhaloso le litla-morao
Tlatsetso ea tryptophan e hanetsoe maemong a ts'ebeliso ea moriana o loantšang khatello ea maikutlo kapa oa ho thetsa, hobane ho kopana ha meriana le tlatsetso ho ka baka mathata a pelo, matšoenyeho, ho thothomela le boroko bo feteletseng. Ntle le moo, basali ba baimana kapa ba anyesang le bona ba lokela ho qoba ho sebelisa tlatsetso ena.
Tryptophan e feteletseng e ka baka litla-morao tse kang ho otloa ke pelo, bohloko ba mpeng, ho nyekeloa ke pelo, ho hlatsa, khase, letšollo, ho hloka takatso ea lijo, ho ba le botsoa, ho opeloa ke hlooho, ho omella molomo, ho fokola ha mesifa le ho robala haholo.
Lingoliloeng Tse Thabisang
Khloé Kardashian o arolelana lihlahisoa tsa hae tseo a li ratang haholo bakeng sa botshehadi bo thabileng