Chiwindi chachinsinsi
Ndipotu, serotonin si hormone, koma mphuno ya ubongo, yomwe ndi chinthu chomwe chimayambitsa mitsempha ya mitsempha. Choncho, muzinthu zomwe sungathe kukhala nazo. Zimapangidwa ndi thupi lokha kuchokera ku amino acid tryptophan, yomwe ilidi kwambiri mu tchizi.
Serotonin, malinga ndi zamakono zamankhwala, imasewera mbali yaikulu pa kayendedwe ka maganizo. Komanso - kugona, njala, ntchito ya neuro-endocrine dongosolo ndi luso la ubongo kuphunzira kuphunzira chodziwika chatsopano (chomwe chimatchedwa chidziwitso ntchito). Kotero chinthucho si chofunikira - chosasinthika! Komabe, izi sizikutanthauza kuti kwambiri (ndi tryptophan monga zipangizo zopangira), ndi bwino. Mwachitsanzo, asayansi amatha kunena kuti: Serotonin yochulukirapo imayambitsa mantha, ndi kusowa, ndikuwonjezera nthawi yomweyo, - kuvutika maganizo ndi bulimia (kususuka kosasamalika). Chinthu china chochititsa chidwi: serotonin sichikhalabe m'thupi mwa mawonekedwe osasinthika komanso ochulukirapo, nthawi zonse zimapangidwanso komanso zimagawanika, ndipo ngati chiwonongeko chake mu mitsempha ya ubongo chimasokonezeka, chingayambitse kuvutika maganizo ndi chilakolako chodzipha. Ndi kuchuluka kwa serotonin yomwe imakhudzidwa ndi mankhwala oponderezedwa a mbadwo watsopano.
Dziko lakwawo
Amino acid ndi "njerwa", zomwe mapuloteni onse padziko lapansi amapangidwa. Monga gawo la chakudya cha mapuloteni, 20 awo. 9 ndi omwe sangathe kuwomboledwa, ndiko kuti, thupi la munthu silingakhoze kuwapanga ndipo ayenera kulandira ndi chakudya. Tryptophan, yomwe ili ndi tchizi wobiriwira, ndi yamtengo wapatali wa amino acid, ndipo sichifunika kokha kupanga serotonin. komanso chifukwa cha mawonekedwe a minofu ndi zinyama zina. Serotonin imapezeka pambuyo pa mayptophan nthawi zonse kumatulutsa mavitamini angapo. Mavitamini ameneĊµa amapezeka m'mitsempha ya mitsempha (neurons), yomwe imayambira makamaka mu ubongo. Kuwonjezera apo, mopanda chidwi, mu kutuluka kwa serotonin, maselo ... a m'mimba mumcosa kwenikweni kugwira ntchito. Choncho mitundu yonse ya dysbacteriosis ndi zina zotero - njira yeniyeni yoperekera mphamvu ya serotonin. Nanga bwanji kachipangizo kotchedwa neurotransmitter imeneyi yofunika kwambiri? Ndikufotokoza: zizindikiro za mitsempha zimafalitsidwa kudzera mumatchulidwe otchedwa synapses. Apa ndi malo olankhulana pakati pa maselo awiri (neurons) kapena neuron ndi selo, kumene, pamapeto pake, chizindikiro (mwachitsanzo, minofu) imabwera. Amachititsa mantha, ndipo ntchitoyo ikangotha, puloteni wapadera imalitenga ndikuipasula - ndikofunikira kuimitsa kuthamangitsidwa. Izi zimatchedwa "revers capture of serotonin," ndi mankhwala oponderezana omwe amaletsa. Pamene serotonin ikufunika nthawi yotsatira, idzakhalanso "yopangidwa" la tryptophan.
Nchifukwa chiyani tchizi?
Nanga n'chifukwa chiyani omwe amalemerera thupi amawononga tchizi? Kodi ndi testptophan kwenikweni? Pambuyo pake, iye, mofanana ndi maselo onse a amino acid, ali m'zipuloteni zamtundu, chifukwa chiyani palibe amene amapenga ndi nkhuku kapena tchizi? Mwinamwake ndi za kuchuluka kwa tryptophan, yomwe ilidi tchizi zambiri? Olemera - kuchokera 660 mpaka 1000 mg pa 100 g ya mankhwala! Ndipo nthawi yomweyo timadzifunsa funso lachiwiri: ndiyeso yanji tsiku lomwe munthu amafunikira? Sayansi yayamba kale kuwerengetsera: tikufunikira pafupifupi 3.5 mg tryptophan pa 1 kg wolemetsa patsiku. Tiyeni tiwonjezere: palemera kwa makilogalamu 70 zomwe zisofunika kukhala 245 mg tsiku, ndilemera kwa makilogalamu 80 - 280 mg, ndi zina zotero. Ndipo ndizo zonse! Kuwonjezeka kwa malingaliro a intaneti kuti alandire 1 komanso ngakhale 2 g wa tryptophan pa tsiku alibe maziko a sayansi omwe ali pansi pawokha. Mukayang'ana matebulo, mudzawona kuti mutha kupeza mankhwala oyenera a tryptophan kuchokera ku tchizi tating'ono kwambiri, komanso kuchokera ku zakudya zina zambiri. Izi zikutanthauza kuti palibe mabakiteriya omwe amadya ngakhale 100 g ya tchizi patsiku. 100 magalamu a tchizi (pafupifupi 830 mg ya tryptophan) ndi munthu wolemera makilogalamu 225! Kodi mukulemera kwambiri? Kuledzera kwa tchizi nthawi ya chakudya ndi corny: ndi zokoma. Ndizimenezi, zimakhala ndi fungo lapadera, kukoma kokongola, komwe kumapangidwanso ndi mafuta ambiri. L kukhala pansi pa zakudya zosaganiziridwa, munthu amadzikana yekha mwa ubwino, zomwe zimayambitsa kusokonezeka. Kukhumba kwa tchizi ndi maganizo-osagwirizana ndi zinthu zakuthambo. Koma kubwerera ku tchizi. Malingana ndi deta za deta, tryptophan imapezeka m'zipuloteni zamtundu uliwonse, ndiko kuti, imapezeka mosavuta kuchokera ku nyama, nsomba, kanyumba tchizi, zomwe zimathandizidwa ndi soy, nandolo ndi nyemba. Komabe, simungaganizire pa tsamba limodzi lokha. Sitiyenera kudyedwa, komanso kupukuta ndi kusinthidwa! Ndipo kwa ndondomeko ziwiri zomalizira ndikofunikira kuti zofunika zamagazi m'magulu athu ali ndi chiwerengero chabwino kwambiri. Amuna ambiri masiku ano amavutika ndi kusowa kwa amino acid atatu: tryptophan, lysine ndi methionine.
Mabungwe atatu a chakudya chowoneka
Ngati mutayang'ana kulemera kwake, samalani ndi mafuta omwe mumapezeka pakhomo panu. Mapepala awiri ochepa a tchizi kukula kwa dothi la compact ndilokwanira kuti amakupatseni mayesto ndi kusokoneza waistline. Ndipo izi zikuphatikizapo chikhalidwe chomwe simungasiye kudya tchizi, zomwe zimakhala ndi mankhwala ouma ndi 45-55% (monga chakudya, peresenti, 26-29%). Komabe, tsopano mitundu yambiri ya mafuta ochepa, ndi mafuta 10-17% okha. Mwa njira, mwa iwo, chiwerengero cha tryptophan chapamwamba: kamodzi mafuta atachotsedwa, amatanthauza kuti gawo la zinthu zina, monga amino acid, limawonjezeka. Pofuna kuyesa tryptophan ndikupanga serotonin, vitamini B, folic acid, magnesium ndi iron ndi zofunika. Zinthuzi zimatha kupezeka ku chiwindi cha ng'ombe (pali mitundu yambiri ya tryptophan mmenemo, mwa njira), oatmeal, buckwheat, masamba (kuphatikizapo tsamba la letesi). Magesizi wochuluka mu mpunga wakuda, nthambi, nsomba, nyanja kale, apricots zouma. Idyani bwino, musakhale pa zakudya zomwe zimachepetsa zakudya zambiri. Njira yabwino kwambiri yopezeramo tsamba lopambanitsa sikuti idye tchizi mu kilogalamu, koma kuphatikiza mitundu yosiyanasiyana ya mapuloteni: kuchokera ku nyama ndi tirigu, kuchokera ku nsomba ndi nyemba ndi zina zotero.