Muchivande chakavanzika
Kutaura zvazviri, serotonin haisi hormone, asi inonzi neurotransmitter, kureva, chinhu chinobatanidzwa pakuita manzwiro emagunha. Saizvozvowo, mune zvigadzirwa zvisingagoni kuwanikwa. Inogadzirwa nemuviri pachake kubva kumamino acid tryptophan, iyo iri chaizvo mucheche.
Serotonin, maererano nemishonga yemazuva ano, inonyanya kuita basa mukugadzirisa mafungiro. Uyewo-kurara, kuda kudya, basa re-neuro-endocrine system uye kukwanisa kwouropi kudzidza kudzidzira itsva (iyo inonzi kunzwisisika basa). Saka ichocho hachisi icho chinokosha - hachikwanisiki! Zvisinei, izvi hazvirevi kuti zvakanyanya kufanana (uye tryptophan semafuta ekugadzira), zviri nani. Masayendisiti, somuenzaniso, anoti: serotonin yakawandisa inokonzera kutya, uye kushayikwa, ini ndinowedzera kamwe, - kuora mwoyo uye bulimia (kugadzikana kusina kudzora). Chimwe chinhu chinofadza: serotonin haigari mumuviri nenzira isina kuchinja uye yakawandisa, inoramba ichigadzirwa uye yakaparadzana, uye kana kuwanikwa kwayo mumasero europi kuchivhiringidzwa, kunogona kukonzera kushushikana kukuru nekuchiva kwekuzviuraya. Icho chiyero che serotonin chinoshandiswa nemishonga inorambidza zvinodhaka zvechizvarwa chazvino.
Nyika yekwavo
Amino acids ndiwo "bricks", ayo mapuroteni ose pasi pano anonyorwa. Sezvo chikamu cheproteine zvokudya, avo 20. 9 ndeyvenzvimbo isingawaniki, kureva, muviri wemunhu haugoni kuigadzirisa uye inofanira kupiwa nekudya. Tryptophan, iyo yakazara muchesi, inokosha inamino acid, uye haifaniri kungoitwa chete yekuita serotonin. asiwo nehutano hwemishupa nemasukisi. Serotonin inowanikwa mushure mokuedza tryptophan nguva dzose inobata ma enzymes akawanda. Izvi zvinokonzerwa nemakemikari anowanikwa mumasero emasero (neurons), ayo anowanzoiswa muuropi. Mukuwedzera, zvakananga zvakakwana, mumutsara we serotonin, masero ... emudumbu mucosa chaizvo kushingaira kubatanidzwa. Saka marudzi ose eDysbacteriosis nevamwe vakaita savo - nzira yakananga kune kuputsa serotonin metabolism. Saka izvi zvinoshamisa sei neurotransmitter inokosha? Ndiri kutsanangura: zviratidzo zvemasuru zvinopfurikidza kuburikidza neiyo inonzi synapses. Iyi ndiyo nzvimbo yekutaurirana pakati pemasero maviri (neurons) kana neuron uye iyo sero, apo, pakupedzisira, chiratidzo (sekuti, mushu) inouya. Anotanga kushungurudza, uye nokukurumidza kana basa racho rapera, enzyme chaiyo inotora iyo uye inoiparadza-zvinokosha kumira kutengesa kwekumhanya. Izvi zvinonzi "revers capture of serotonin," inonzi antidepressants inodzivisa. Apo serotonin inoda nguva inotevera, ichadzoka zvakare "kuitwa" ye tryptophan.
Nei cheese?
Zvino nei avo vanorema kuwanda vachirwisa cheese? Ichokwadi here kuti i tryptophan? Mushure mezvose, iye, seyoyo yose yemamino acids anokosha, inowanikwa mumapuroteni emhuka, sei zvino pasina munhu anopenga nehuku kana mafuta asina goroti chechizi? Zvimwe zvinenge zvakawanda zvekuedzaptophan, izvo chaizvoizvo zvakawanda zvechizi? Muchikoro chakasimba - kubvira 660 kusvika 1000 mg ne100 g yezvigadzirwa! Uye isu pakarepo tinozvibvunza mubvunzo wechipiri: yakawanda sei tryptophan pazuva munhu anoda? Sayenzi yakareba kwenguva yakareba: tinoda kusvika 3.5 mg tryptophan kuburikidza ne 1 kg wehutori hwezuva. Ngatitangei kuwedzera: pamutengo we 70 kilo yekuti chidimbu chichava 245 mg pazuva, uye uine uremu hwekima 80 - 280 mg, nezvimwe zvakadaro. Uye ndizvo zvose! Kuwedzerwa kweInternet mazano ekugamuchira 1 uye kunyange 2 g ye tryptophan pazuva haisi yezvesayenzi pasi pavo. Paunotarisa pamatafura, unoona kuti unogona kuwana mukana wakafanira we tryptophan kubva pane chiduku chiduku chechizi, uye kubva kune dzimwe dzakawanda zvinodyiwa zvinodhaka. Ichocho, hapana mazvigadziro zvezvinyorwa zvehupenyu zvekudya kunyange zana g chezi pazuva. 100 gramu cheche (inenge ye830 mg ye tryptophan) ndeyomunhu anorema makirogiramu 225! Iwe unorema zvakanyanya here? Chirwere chechesi panguva yekudya ndicho corny: inonaka. Iyo ine gourmet chigadzirwa, inenge inonhuwira chaiyo, inonaka inonakidza, iyo inogadzirwawo nemafuta akawanda. L achigara pakudya kusingarangarirwi, munhu anowanzozviramba mukunaka, izvo zvinoita kuti aparadzwe. Kuda kwechizi ndiko kugadzikana-mupfungwa, kwete kwechimiro. Asi kudzokera kune cheese. Maererano neshoko rezvesayenzi, tryptophan inowanikwa mune mapuroteni ose emhuka, ndiko kuti, inogona kuwanikwa nyore nyore kubva pane nyama, hove, cottage cheese, izvo zvakanyatsogadziriswa ne soy, peas uye nyemba. Zvisinei, haugoni kutarisa pane imwe chete tryptophan. Hazvifanirwi kungodyiwa chete, asi zvakare kugadzirwa uye kushandiswa! Uye nokuda kwezvikamu zviviri zvekupedzisira zvakakosha kuti zvinokosha amino acid muzvokudya zvedu zviri muhuwandu hwehutano. Murume wemazuva ano anowanzotambura nekushaiwa kwema matatu anokosha amino acid: tryptophan, lysine uye methionine.
Matareji matatu ezvokudya zvakasvibirira
Kana iwe ukatarisa uremu, teerera mafuta ezvipfuwo zvako shure kwezvose. Mahwendefa maviri maduku echizi akaenzana nekompact disc yakakwana kuti ave nechokwadi kuti inokupa iwe tryptophan uye haikanganisi waistline. Uye izvi zviri kuwedzera kumamiriro ezvinhu kuti haukwanisi kurega chese inowanzosvika, mafuta anowanikwa mune chinhu chakaoma ndeye 45-55% (nenzira yezvokudya, pamwe chete, 26-29%). Kunyange zvakadaro, iye zvino akawanda mafuta-e-fat-fat, ivo vane mafuta gumi nemaviri chete. Nenzira, mavari, chiyero che tryptophan chakakwirira: kana mafuta akabviswa, zvinoreva kuti mugove wezvimwe zvinhu, kusanganisira amino acids, inowedzera. Kuenzanisa tryptophan uye kubereka serotonin, vitamini B, folic acid, magnesium uye iron zvakakosha. Zvinhu izvi zvinogona kuwanikwa kubva kuchiropa chechipfuwo (pane zvakawanda zve tryptophan mukati maro, nenzira), oatmeal, buckwheat, mashizha (kusanganisira letesi yeusiki). Magnesium yakawanda mumucheka werima, branichi, gungwa, gungwa kare, yakaomeswa apricots. Idya zvakajeka, usagare pane zvekudya zvinogadzirisa mararamiro ezvokudya. Nzira yakanakisisa yekuwana mazamu epikuptophan haafaniri kudya chesi mu kilogram, asi kusanganisa marudzi akasiyana eprotheni: kubva pane nyama uye zviyo, kubva kune hove uye nyemba nekudaro.