Levini efihlakeleyo
Enyanisweni, i-serotonin ayikho ihomoni, kodwa i-neurotransmitter, oko kukuthi, into echaphazelekayo ekusebenziseni iimvakalelo zesibindi. Ngoko ke, kwimveliso ayinakufumaneka. Ihlanganiswa ngumzimba ngokwawo ukusuka kwi-amino acid tryptophan, eyona nto ininzi eninzi.
I-Serotonin, ngokwezolimo zanamhlanje, idlala indima enkulu ekulawuleni imizwa. Kwaye-nokulala, ukutya, umsebenzi we-neuro-endocrine system kunye nekhono lobuchopho ukuba bafunde ukuqonda entsha (oko kuthiwa umsebenzi wokuqonda). Ngoko loo nto ayikho into ebalulekileyo - engenakulungiswa kuyo! Nangona kunjalo, oku akuthethi ukuba ngaphezulu (kunye ne-tryptophan njengezinto ezibonakalayo zokuvelisa), ngcono. Ngokomzekelo, i-Psychiatrists ithi: i-serotonin engaphezu kweyona ibangela ukwethuka, kunye nokunqongophala, ndiyongeze ngokukhawuleza, - ukudandatheka kunye ne-bulimia (ubuthakathaka obungalawulekiyo). Olunye uthakazelisayo: i-serotonin ayihlali emzimbeni ngendlela engatshintshiyo kunye nobungakanani, ihlala ihlanganiswa kwaye ichithwe, kwaye ukuba ingeniso yayo kwiseli yengqondo iphazamisekile, inokubangela ukuba uxinzelelo olunzulu lokuzibulala. Ingumlinganiselo we-serotonin ochaphazelekayo ngamachiza anesifo esiphathekayo kwisizukulwana esitsha.
Lakhe ilizwe
Ama-amino acids "yizitena", apho zonke iiprotheni ezisemhlabeni zenziwa. Njengengxenye yokutya kwamaprotheni, i-20 yabo 9 ingowokungenakulungiswa, oko kukuthi, umzimba womntu awukwazi ukuwenza amaxabiso kwaye kufuneka ngokuqinisekileyo ufumane ukutya. U-Tryptophan, ocebileyo ushizi, uyimfuneko ye-amino acid, kwaye ayifuni kuphela ukuveliswa kwe-serotonin. kodwa kunye nesakhiwo semisipha yomzimba kunye nezinye izicubu. I-Serotonin ifumaneka emva kokuba i-tryptophan ihlala iphethe i-enzyme ezininzi. Ezi enzyme zifumaneka kwiiseli zamathambo (neurons), ezijoliswe ikakhulu kwingqondo. Ukongezelela, ngokukratshi, ngokwenziwa kwe-serotonin, iiseli ... ze-mucosa zamathumbu ezithatha inxaxheba. Ngoko zonke iintlobo ze-dysbacteriosis kunye nabanye abafana nabo - indlela echanekileyo yokuphula umthetho we-serotonin metabolism. Ngaloo ndlela i-neurotransmitter engummangaliso kwaye ibaluleke kangaka? Ndiyichaza: iimpawu zesibindi zithunyelwa nge-synapses okuthiwa. Le yindawo yokudibanisa phakathi kwamaseli e-nerve (i-neurons) okanye i-neuron kunye neseli, apho ekugqibeleni, isignali (umzekelo, i-muscle) iza. Uqhuba umonakalo weentlanzi, kwaye ngokukhawuleza xa umsebenzi usuphelile, i-enzyme ekhethekileyo iyifumene kwaye iyonakalise-kubalulekile ukuyeka ukutshintshwa kwexesha. Oku kubizwa ngokuthi "ukutshintshwa kwe-serotonin," yi-anti-pressressants inhibit it. Xa i-serotonin ifuneka ngexesha elizayo, liya kuphinda "lenziwe" le-tryptophan.
Kutheni ushizi?
Kutheni ke abo bahlekelwa ngumzimba bahlaselwa ushizi? Ngaba i-tryptophan ngokwenene? Emva kwakho konke, yena, njengesiqhelo esipheleleyo se-amino acids, iqulethwe kwiiprotheni zezilwanyana, Kutheni kungekho mntu oya kuhlamba ngenkukhu okanye e-fatty-free cottage cheese? Mhlawumbi i malunga ne-tryptophan, eyona nto ininzi yeeshizi? Kwiibakala eziqinileyo - ukusuka ku-660 ukuya ku-1000 mg nge-100 g yemveliso! Kwaye siyazibuza ngokukhawuleza umbuzo wesibini: kangakanani i-tryptophan ngosuku umntu afuna ngayo? Isayensi sele ibalwe: sifuna ubuncinane 3.5 mg tryptophan nge-1 kg yesisindo ngosuku. Masenze ngokuphindaphinda: kwisisindo esingama-70 kg imfuno iya kuba ngu-245 mg ngosuku, ngesisindo sama-80 kg-280 mg, njalo njalo. Kwaye konke oko! Ukunyuka kweencomo ze-intanethi ukufumana i-1 kunye no-2 g we-tryptophan ngosuku akukho zenzululwazi phantsi kwazo. Xa ukhangela ietafile, uya kubona ukuba unokufumana umlinganiselo ofanelekileyo we-tryptophan ukusuka kwisiqhekeza esincinane kakhulu, kunye nakwezinye ezininzi iimveliso zokutya. Okokuthi, akukho ziseko zezinto eziphilayo ezinokuthi zidle i-100 g yeeshizi ngosuku. I-100 gram yeeshizi (umlinganiselo we-830 mg we-tryptophan) ngowomntu olinganisa i-225 kg! Ngaba unzima kakhulu? Umlutha weeshizi ngexesha lokutya ngu-corny: kuyamnandi. Ingumgubo omhle, unomphunga obalaseleyo, umdla okhangayo kakhulu, owenziwe ngumxholo weoli ophezulu. UL ehleli kwisidlo esicatshulwa kakubi, umntu ngokusoloko uyalahla ngokulunga, okuphazamisa ukuphazamiseka. Ukufuna ishizi kungokwengqondo-ngokomzwelo, kungekhona yendalo. Kodwa buyele kwieshizi. Ngokweenkcukacha zenzululwazi, i-tryptophan itholakala kuzo zonke iiprotheni zezilwanyana, oko kukuthi, kunokufumaneka lula kwenyama, intlanzi, i-cottage cheese, ezizaliswe kakuhle nge-soy, peas kunye neembotyi. Nangona kunjalo, awukwazi ukugxila kwi-tryptophan enye. Akufanele kudliwe nje kuphela, kodwa igugu kwaye ilandelwe! Kwaye kwiinkqubo ezimbini zokugqibela kubalulekile ukuba ii-amino acids ezibalulekileyo ekudleni kwethu zikwimeko ephezulu. Umntu wanamhlanje uhlala ehlupheka ngenxa yokungabikho kwamathathu amino acids ambalwa: i tryptophan, i-lysine kunye ne-methionine.
Amabhunga amathathu okutya okuluhlaza
Ukuba ubukela ubunzima, khawuqwalasele umxholo we-fat fat of your pet after all. Amacwecwe amancinci amabini eshizi ubukhulu be-compact disc lwanele ukuqinisekisa ukuba linikeza i-tryptophan kwaye aluchaphazeli i-waistline. Kwaye oku kungaphezulu kwimeko yokuba awukwazi ukushiya ishizi eqhelekileyo, umxholo weoli omeleyo ngowama-45-55% (ngendlela yokutya, ngokulandelanayo, ngo-26-29%). Nangona kunjalo, amaninzi amaninzi e-fat-fat, ayenamafutha angama-10-17 kuphela. Ngendlela, kubo, ipesenteji ye-tryptophan iphezulu: xa ityekile isuswe, ithetha ukuba isabelo sezinye izinto, kuquka i-amino acid, sanda. Ukumisa i-tryptophan nokuvelisa i-serotonin, i-vitamin B, i-folic acid, i-magnesium kunye ne-iron ibalulekile. Ezi zinto zingatholakala kwisibindi sesilwanyana (kukho ezininzi ze-tryptophan kuyo, ngendlela), i-oatmeal, i-buckwheat, imifino (kuquka i-lettuce yamagqabi). I-Magnesium ininzi kwilayisi elimnyama, i-bran, i-seafood, i-sea kale, i-apricots eyomileyo. Yidla ngokulinganisela, ungahlali kwiidlo ezithintela uluhlu lokutya. Indlela efanelekileyo yokufumana i-tryptophan ephezulu akuyikutya i-cheese kwiikhilogram, kodwa ukudibanisa iintlobo ezahlukeneyo zeprotheni: ukusuka kwenyama kunye nongqolowa, kwiintlanzi kunye neembotyi njalonjalo.