Ungayisebenzisa kanjani i-tryptophan ukunciphisa isisindo
-Delile
- Ungayifaka kanjani i-tryptophan ekudleni
- Ungayithatha kanjani i-tryptophan kuma-capsule wokulahlekelwa isisindo
- Izimo nemiphumela engemihle
I-Tryptophan ingakusiza wehlise isisindo uma usidla nsuku zonke ekudleni nasekusebenziseni izithasiselo eziqukethe le-amino acid. Ukwehla kwesisindo kuyashukunyiswa ngoba i-tryptophan yandisa ukukhiqizwa kwe-serotonin, i-hormone enikeza umzimba umuzwa wenhlalakahle, iqeda ingcindezi futhi yehlise indlala nesifiso sokudla.
Ngalokhu, kuncipha iziqephu zokudla ngokweqile kanye nesifiso samaswidi noma ukudla okunothe ngama-carbohydrate, njengezinkwa, amakhekhe kanye nokudla okulula. Ngaphezu kwalokho, i-tryptophan futhi ikusiza uphumule futhi uthole ukulala okuhle ebusuku, okulawula ukukhiqizwa kwamahomoni emzimbeni, okwenza imetabolism yakho isebenze kangcono futhi ishise amanoni amaningi.
Ungayifaka kanjani i-tryptophan ekudleni
I-Tryptophan ikhona ekudleni okufana noshizi, amakinati, inhlanzi, amantongomane, inkukhu, amaqanda, uphizi, ukwatapheya nobhanana, okumele kudliwe nsuku zonke ukusiza ekwehliseni isisindo.
Bona ithebula elilandelayo ngokwesibonelo semenyu yezinsuku ezi-3 ecebile ku-tryptophan:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi yekhofi + izingcezu ezi-2 zesinkwa esinsundu ngeqanda noshizi | 1 inkomishi ye-avocado smoothie, engenashukela | 1 inkomishi yekhofi enobisi + 4 ikholomu lesobho lomzala + izingcezu ezi-2 zeshizi |
| Isidlo sasekuseni | Ibhanana eli-1 + namantongomane ayi-10 cashew | i-papaya echotshoziwe + 1 ikholamu yebhotela lamantongomane | i-avocado ecubuziwe ngesipuni esingu-1 sama-oats |
| Isidlo sasemini / isidlo sakusihlwar | irayisi, ubhontshisi, inkukhu stroganoff nesaladi eluhlaza | amazambane abhakwe ngamafutha omnqumo + inhlanzi ngezingcezu + isaladi ukholifulawa | Inkomo yenkomo enophizi nama-noodle |
| Isidlo sasemini | 1 i-yogurt yemvelo + i-granola + ama-cashew ama-5 | 1 inkomishi yekhofi + izingcezu ezi-2 zesinkwa esinsundu ngeqanda noshizi | 1 inkomishi yekhofi enobisi + 1 ucezu lwesinkwa esiphelele senhlamvu nebhotela lamantongomane + ibhanana eli-1 |
Kubalulekile futhi ukukhumbula ukuthi, ukuze ube nemiphumela emikhulu ekunciphiseni isisindo, kubalulekile futhi ukuzivocavoca umzimba njalo, okungenani i-3x / isonto. Bona uhlu olugcwele lokudla okunothile kwe-Tryptophan.
Ungayithatha kanjani i-tryptophan kuma-capsule wokulahlekelwa isisindo
I-Tryptophan ingatholakala futhi kwifomu lokungezelela kuma-capsule, imvamisa enegama le-L-tryptophan noma i-5-HTP, engatholakala ezitolo zokudla okunomsoco noma emakhemisi, ngentengo emaphakathi engama-65 kuya ku-100 reais, kuya ngokuhlushwa inani lamaphilisi. Ngaphezu kwalokho, i-tryptophan nayo itholakala ngamanani amahle kuma-protein supplements, njenge-whey protein ne-casein.
Kubalulekile ukukhumbula ukuthi lesi sithasiselo kufanele sithathwe ngokuyalelwa ngudokotela noma ngumondli, futhi ukusetshenziswa kwaso kufanele kwenziwe kanye nokudla okunomsoco nokusebenza komzimba. Imvamisa imithamo emincane, efana no-50mg, webhulakufesi, isidlo sasemini kanye nenye ekudleni iyakhonjiswa ngoba umphumela wamaphilisi uhlala usuku lonke, ngakho-ke isimo semizwa asiguquki kakhulu, okwenza kube lula ukunamathela ekudleni.
Izimo nemiphumela engemihle
Isengezo se-tryptophan siyaphikiswa ezimweni zokusetshenziswa kwemithi elwa nokudangala noma yokuthambisa, ngoba ukuhlanganiswa komuthi nesengezo kungadala izinkinga zenhliziyo, ukukhathazeka, ukuthuthumela nokulala ngokweqile. Ngaphezu kwalokho, abesifazane abakhulelwe noma abancelisayo kufanele futhi bagweme ukusebenzisa lesi sengezo.
I-tryptophan eyeqile ingadala imiphumela emibi njengokushiswa yinhliziyo, ubuhlungu besisu, isicanucanu, ukuhlanza, igesi, isifo sohudo, ukungathandi ukudla, isiyezi, ikhanda elibuhlungu, umlomo owomile, ubuthakathaka bemisipha nokulala ngokweqile.
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