Isivinini semfihlo
Eqinisweni, i-serotonin ayiyona i-hormone, kodwa i-neurotransmitter, okungukuthi, into ehlanganyela ekufezeni izimo zesibindi. Ngakho-ke, kwimikhiqizo ayinakuqukethwe. Ihlanganiswa ngumzimba ngokwawo kusukela ku-amino acid tryptophan, okuyiyona eningi kakhulu ushizi.
I-Serotonin, ngokusho kwemithi yesimanje, idlala indima enkulu ekulawulweni kwemizwelo. Futhi - ukulala, isifiso, umsebenzi we-neuro-endocrine system kanye nekhono lobuchopho ukufunda ukuqaphela okusha (okuthiwa umsebenzi wokuqonda). Ngakho into ayibalulekile ukuthi ayibalulekile Noma kunjalo, lokhu akusho ukuthi ngaphezulu (futhi i-tryptophan njengezinto ezibonakalayo zokukhiqiza), kungcono. Ochwepheshe bezinzwa, isibonelo, bathi: i-serotonin engaphezu kwesibangele ibangela ukwesaba, nokuntuleka, ngifaka ngokushesha, - ukucindezeleka kanye ne-bulimia (gluttony engalawuleki). Olunye uhlobo oluthakazelisayo: i-serotonin ayihlali emzimbeni ngendlela engaguquguquki futhi iningi, ihlale isetshenziselwa futhi ihlukaniswe, futhi uma inzuzo yayo emangqamuzanini obuchopho iphazamiseka, ingabangela ukucindezeleka okukhulu ngokufisa ukuzibulala. Yingcosana ye-serotonin ethonywa izidakamizwa ezicindezelayo zezizukulwane zakamuva.
Izwe lakubo
Ama-amino acids "yizitena", okuyiwona wonke amaprotheni asemhlabeni akhiwa. Njengengxenye yokudla kwamaprotheni, ama-20. angu-9 ayengenakuphulukiswa, okungukuthi, umzimba womuntu awukwazi ukuwahlanganisa futhi kufanele uthola ngokudla. I-Tryptophan, ecebile ushizi, i-amino acid ebalulekile, futhi ayidingeki kuphela ekukhiqizeni i-serotonin. kodwa futhi nesakhiwo sezintambo ze-muscle nezinye izicubu. I-Serotonin itholakala ngemva kokuzama ukusebenzisa ama-enzyme amaningi. La ma-enzyme atholakala emangqamuzaneni omzimba (neurons), okugxilwe kakhulu ebuchosheni. Ngaphezu kwalokho, ngokumangalisa ukuthi, ekwenzeni inzuzo ye-serotonin, amaseli ... we-mucosa emathunjini abambe iqhaza elikhulu. Ngakho zonke izinhlobo ze-dysbacteriosis nezinye ezifana nazo - indlela eqondile yokuphulwa kwe-serotonin metabolism. Ngakho-ke i-neurotransmitter engavamile futhi ebaluleke kangaka isebenza kanjani? Ngichaza: izimpawu zesibindi ziyadluliselwa nge-synapses okuthiwa. Lona indawo yokuxhumana phakathi kwamaseli amabili we-nerve (neurons) noma i-neuron nokuthi iseli, lapho, ekugcineni, isignali (isibonelo, isisipha) iza. Uqhuba umfutho wesibindi, futhi ngokushesha nje lapho umsebenzi usuqedile, i-enzyme ekhethekile iyayithatha futhi ibhubhise-kubalulekile ukuyeka ukudluliselwa komfutho. Lokhu kubizwa ngokuthi "ukuthunjwa kwe-serotonin ngokuphindaphindiwe," yizifo ezicindezelayo ezivimbela. Uma i-serotonin idinga ngesikhathi esilandelayo, izophinde "yenziwe" ye-tryptophan.
Kungani ushizi?
Pho kungani labo abalahlekelwa isisindo bahlasela ushizi? Ingabe ngempela i-tryptophan? Ngemuva kwalokho, yena, njenge-set of amino acids ebalulekile, iqukethe amaprotheni wesilwane, kungani kungabikho muntu ophuza ngenkukhu noma e-fatty-free cottage cheese? Mhlawumbe kungokwama-tryptophan, okuyiyona eningi ushizi? Emabhaleni aqinile - kusuka ku-660 kuya ku-1000 mg nge-100 g yomkhiqizo! Futhi masinyane sizibuza umbuzo wesibili: zama-tryptophan kangakanani ngosuku umuntu adinga? Isayensi sekuyisikhathi eside ibalwa: sidinga okungenani 3.5 mg tryptophan nge-1 kg yesisindo ngosuku. Masikwandise: ngesisindo esingama-70 kg isidingo sibe ngu-245 mg ngosuku, ngesisindo esingu 80 kg - 280 mg njalonjalo. Futhi yilokho konke! Ukwanda kwezincomo ze-intanethi ukuthola i-1 kanye no-2 g we-tryptophan ngosuku akusho isisekelo sesayensi ngaphansi kwabo. Uma ubheka amatafula, uzobona ukuthi ungathola inani elidingekile le-tryptophan kusuka kusiqwanyana esincane kakhulu, kanye nakweminye imikhiqizo eminingi yokudla. Lokhu kungukuthi, azikho izisekelo zokudla eziphilayo ezidliwayo ezincane zokudla ngisho no-100 g ushizi ngosuku. Ama-gramu ayi-100 we-ushizi (isilinganiso esingu-830 mg we-tryptophan) ngumuntu onesisindo esingu-225 kg! Ingabe ulinganisa kakhulu? Isiyaluyalu ushizi ngesikhathi sokudla ngu-corny: kuyamnandi. Kuyinto umkhiqizo gourmet, it has iphunga ekhethekile, ukunambitheka okuthakazelisayo kakhulu, okuyinto futhi wadala ngamafutha aphezulu. L ehlezi ekudleni okucatshangelwa ukukhathazeka, umuntu uvame ukuzilalela ebuhleni, okubangela ukuphazamiseka. Ukulangazelela ushizi kungokwengqondo-ngokomzwelo, hhayi kwemvelo. Kodwa emuva ku-ushizi. Ngokusho kwedatha yesayensi, i-tryptophan itholakala kuwo wonke amaprotheni wesilwane, okungukuthi, ingatholakala kalula ekudleni, enhlanzi, e-cottage shizi, ehambisana kahle ne-soy, i-peas nobhontshisi. Nokho, awukwazi ukugxila ku-tryptophan eyodwa kuphela. Akufanele nje kudliwe kuphela, kodwa futhi kugayiwe futhi kusetshenzwe! Futhi ngezinqubo ezimbili zokugcina kubalulekile ukuthi ama-amino acids ebalulekile ekudleni kwethu asezingeni eliphezulu. Indoda yanamuhla kaningi ihlupheka ngenxa yokungabi namathambo ama-amino acid ayisisekelo: i-tryptophan, i-lysine ne-methionine.
Imikhandlu emithathu yokudla okuluhlaza
Uma ubukela isisindo, qaphela okuqukethwe kwamafutha wesilwane sakho ngemva kwakho konke. Amacwecwe amabili amancane ushizi ubukhulu be-disc compact akwanele ukuqinisekisa ukuthi ikunikeza i-tryptophan futhi ayithinti i-waistline. Futhi lokhu kuhlanganisa nesimo sokuthi awukwazi ukushiya ushizi ovamile, okuqukethwe okunamafutha okwenzekayo ku-45-55% (ngendlela yokudla, ngokulandelana, ngo-26-29%). Kodwa-ke, manje izinhlobo eziningi ze-fat-fat, zingamafutha kuphela ayi-10-17%. Ngendlela, kubo, iphesenti lika-tryptophan liphakeme: uma umuthi ususiwe, kusho ukuthi isabelo sezinye izinto, kuhlanganise nama-amino acid, sanda. Ukuze uhlanganise i-tryptophan bese ukhiqiza i-serotonin, i-vitamin B, i-folic acid, i-magnesium nensimbi kubalulekile. Lezi zinto zingatholakala enyangeni yenkomo (kunezindlela eziningi zama-tryptophan kuwo, ngendlela), i-oatmeal, i-buckwheat, imifino (kubandakanya i-lettuce yamakhasi). I-Magnesium iningi elayisi elimnyama, i-bran, i-seafood, i-sea kale, ama-apricot omisiwe. Yidla ngokulinganisela, ungahlali ezidlweni ezinciphisa ububanzi bokudla. Indlela engcono kakhulu yokuthola i-tryptophan esiphezulu akumele idle ushizi ngama-kilogram, kodwa ukuhlanganisa izinhlobo ezahlukene zamaprotheni: kusuka inyama kanye okusanhlamvu, kusukela ezinhlanzi kanye nobhontshisi njalo njalo.