Cunnooyinka qaniga ku ah 'tryptophan'
Qanacsan
Cunnooyinka hodanka ku ah tryptophan, sida jiiska, lowska, ukunta iyo avokado, tusaale ahaan, waxay ku fiican yihiin hagaajinta niyadda iyo bixinta dareen fayoobaanta maxaa yeelay waxay ka caawiyaan sameynta serotonin, walax maskaxda ku jirta oo fududeysa xiriirka u dhexeeya neerfaha, xakamaynta niyadda, gaajada iyo hurdada, tusaale ahaan.
Waa muhiim in cuntooyinkan lagu daro cuntada maalinlaha ah, maadaama ay suurtagal tahay in la ilaaliyo heerarka serotonin had iyo jeer qaddar ku filan, iyadoo la keenayo faa'iidooyin caafimaad oo dhowr ah. Hubi faa iidooyinka caafimaad ee serotonin.
Liiska cuntooyinka hodanka ku ah tryptophan
Tryptophan waxaa laga heli karaa noocyo kala duwan oo cunno borotiin leh, sida hilibka, kalluunka, ukunta ama caanaha iyo waxyaabaha caanaha laga sameeyo, tusaale ahaan. Liistada soo socota waxay kakoobantahay cuntooyin hodan ku ah tryptophan iyo xaddiga amino acidkan 100 g.
| Cuntooyinka | Qiyaasta Tryptophan ee 100 g | Tamarta 100 g |
| Farmaajo | 7 mg | 300 kalori |
| Lawska | 5.5 mg | 577 kalori |
| Cashew lowska | 4.9 mg | 556 kalori |
| Hilibka digaaga | 4.9 mg | 107 kalori |
| Ukunta | 3.8 mg | 151 kalori |
| Digir | 3.7 mg | 100 kalori |
| Hake | 3.6 mg | 97 kalori |
| Yicibta | 3.5 mg | 640 kalori |
| Avokado | 1.1 mg | 162 kalori |
| Cauliflower | 0.9 mg | 30 kalori |
| Baradho | 0.6 mg | 79 kalori |
| Mooska | 0.3 mg | 122 kalori |
Marka lagu daro tryptophan, waxaa jira cuntooyin kale oo ka kooban fiitamiino iyo macdano muhiim u ah shaqada saxda ah ee jirka iyo niyadda, sida kaalshiyamka, magnesium iyo fiitamiinnada B.
Hawlaha Tryptophan
Hawlaha ugu muhiimsan ee amino acid tryptophan, marka lagu daro caawinta sameynta hoormoonka serotonin, sidoo kale waxay fududeyneysaa sii deynta qaybaha tamarta, si loo ilaaliyo nolosha jirka ee la dagaallanka walbahaarka hurdo la'aanta hurdada, sidaas darteed, waa in lagu daro cuntada maalin kasta. Waxbadan ka baro tryptophan iyo waxa loogu talagalay.
Maanta Xiiso Leh
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