ʻO ka leve hū
ʻO kaʻoiaʻiʻo,ʻo ka serotoninʻaʻole he hormone, akā, he neurotransmitter,ʻo ia hoʻi, he waiwai e komo i ka hanaʻana i nā pulupena nerve. No laila, ma nā huahanaʻaʻole hiki ke komo. Hoʻopiliʻia e ke kino pono'ī mai ka tryptophan amino acid, he nui loa i ka waimaka.
ʻO Serotonin, e like me ka lāʻau lapaʻau, he hana nui i ka hoʻoponoponoʻana i keʻano. Aʻo ka hiamoe, ka makemake, ka hana o keʻano neuro-endocrin a me ka hikiʻana o ka lolo e aʻo i kaʻike hou (ka hana iʻikeʻia). No laila,ʻaʻole nui ka waiwai - hikiʻole ke hoʻopiliʻia! Akā naʻe,ʻaʻole kēia manaʻo keʻano nui ka (a me ka tryptophan e like me ke kumu waiwai no ka hanaʻana),ʻo ka maikaʻi. ʻO nā meaʻepekema, he laʻana, e'ōlelo:ʻo ka serotoninʻoi aku ka mea e hopohopo ai, a me ka pōleʻa, hoʻokomo hou aku au, - i ke kaumaha a me ka bulimia (pāʻani mālieʻole). ʻO kekahi mauʻano hoʻonaninani nui:ʻaʻole noho ka serotonin i loko o ke kino i loko o kahiʻano a me ka nuiʻole, hoʻomau pinepineʻia a disintegrated, a ināʻo ka loli i loko o ka lolo o ka lolo ke pilikia, hiki i ka hopena nui me ke kuko no ka pepehi kanaka. ʻO ka nui o ke serotonin ka mea i hoʻohālikelikeʻia e nā lāʻau hōʻailona antidepressant o ka hanauna hou.
Kona'āina hānau
ʻO nā amino acidsʻo ia nā "pōhaku", a ua hakuʻia nā meaola a pau ma ka Honua. Ma keʻano he mea protein, ko lākou 20. 9 no ka mea i hikiʻole ke hoʻololiʻia,ʻo ia hoʻi,ʻaʻole hiki i ke kino o ke kino ke hoʻohuihui iā lākou a pono e loaʻa me kaʻai. ʻO Tryptophan, he waiwai nui i ka cheese, he amino acino nui loa, aʻaʻole pono no ka hanaʻana o ke serotonin. akā no ka hoʻohuiʻiaʻana o nā uaua a me nā mea'ē aʻe. Loaʻa ka Serotonin ma hope o ka tryptophan e mālama pinepine i nā enzymes. Keʻikeʻia nei kēia mau enzymes i loko o nā pūnana nerve (neurons), kahi i kau nuiʻia i loko o ka lolo. Eia hou, he mea nuiʻole, ma ka uluʻana o ke serotonin, nā pūnaewele ... o ka mucosa i ka'ōpū i hana nui. No laila, keʻano o nā dysbacteriosis a me nā mea like e like me lākou - he ala kūpono i ka hōʻehaʻana i ke kiʻi kinipona. No laila pehea e hana ai kēia hana neurotransmitter nui? Ke wehewehe nei au: ua laweʻia nā hōʻailona nerve ma o nā synapses i kapaʻia. ʻO kēia kahi kahi e hoʻokaʻaʻike ai ma waena oʻelua mau pūnana nerve (neurons) aiʻole kekahi neuron a me kēlā pūnaewele, kahi, ma hope, he hōʻailona (e like paha me kahi puʻupuʻu). Hāpaiʻo ia i kahi manaʻo hopohopo, a ma hope o ka pauʻana o ka hana, e hopuʻia e kahi enzymeʻano pono a lukuʻia ia - he mea kūpono e ho'ōki i ka hoʻololiʻana o ke kūlana. Kāheaʻia kēia "hoʻohuli i ka hopuʻana o ka serotonin," he mau antidepressants ia e pani ai. Ke hoʻohanaʻia ka serotonin i ka manawa hou, e "hou"ʻia ka tryptophan.
No ke aha i laʻa?
A laila no ke aha e pale aku ai ka poʻe e hina ana i ka kaumaha i ka lehi? He kimeptopkihana paha? Ma hope o nā mea a pau,ʻo ia, e like me ka nui o nā amino amino nui, aia i loko o nā palekana holoholona, no ke aha lā iʻole ai kekahi e hana i ka momona a me ka momona momonaʻole? Malia paha e pili ana i ka nui o ka tryptophan, heʻano nui o ka cheese? I nā mākau paʻa - mai 660 a 1000 mg no 100 g hua! A ua nīnau koke mākou iā mākou iho i ka nīnauʻelua: pehea ka nui o tryptophan i ka lā e pono ai kekahi? Ua lōʻihi ka hoʻolālāʻana o ke kauka: pono mākou ma kahi o 3.5 mg tryptophan i 1 kg o ke kaumaha no ka lā. E hoʻonui: ma ke kaumaha o 70 kg, he 245 mg i ka lā hoʻokahi, a me ke kaumaha o 80 kg - 280 mg, a pēlā aku. Aʻo ia mau mea! ʻO ka hoʻonuiʻia o nā'ōlelo o ka Internet no ka loaʻaʻana iā 1 aʻo ka 2 g o tryptophan i kēlā lā i kēia lāʻaʻole kumu no kaʻikeʻepekema. Ke nānāʻoe i nā papa,ʻikeʻoe e hiki iāʻoe ke loaʻa i ka helu o ka tryptophan mai kahi liʻiliʻi liʻiliʻi, a me nā huahana'ē aʻe'ē aʻe. ʻO ia keʻano,ʻaʻohe kahua kumu lāʻau no kaʻaiʻana i 100 g beka i ka lā. 100 maumu o ka tīhi (he 830 mg o ka tryptophan) no kahi kanaka e kaumaha ana he 225 kg! Ke pale nui neiʻoe? ʻO ka'aʻahia i ka wahi i ka wā eʻai ai kaʻai: he meaʻono. He huaʻomonaʻo ia,ʻo ia kahi meaʻono kūpono, kahiʻonoʻoi loa, a ua hanaʻia hoʻi e ka momona momona. Nohoʻo L ma kahiʻaiʻole iʻaiʻoleʻia,ʻo ka mea maʻamau, hōʻoleʻo ia i ka pono,ʻo ia ka mea e hoʻonāukiuki ai. ʻO ka makemake i kaʻohi ka naʻau-ka naʻau,ʻaʻole ka lāʻau. Akā hoʻi i ka cheese. Wahi aʻikeʻikepili,ʻikeʻia ka tryptophan ma nā palekana holoholona a pau,ʻo ia hoʻi, hiki ke loaʻa iā ia mai ka iʻa, ka iʻa, ka hīniʻi, i kākoʻo maikaʻiʻia e ka soy, ka pī a me nā pī. Eia naʻe,ʻaʻole hiki iāʻoe ke nānā aku i kahi hoʻokahi tryptophan. ʻAʻole pono keʻai waleʻia, akā, uaʻeliʻia a hoʻomaliʻia hoʻi! A no nā hanaʻelua hope loa, he mea nui ka'enele amino maʻamau i kā mākouʻai i loko o ka lakene maikaʻi. ʻO ke kanaka i kēia manawa ua loaʻa i ka loaʻaʻole o nā aminoʻehuʻekolu: ka palekihana, lysine a me ka methionine.
ʻEkoluʻaha kūkā o ka meaʻaiʻole
Ināʻoe e nānā i ke kaumaha, e hoʻolohe i ka momona momona o kāu pipi mahope o nā mea a pau. ʻElua nāʻeleʻele lahilahi o ka liʻiliʻi ka nui o kahi disk compact i lawa e hōʻoia e hāʻawi iāʻoe me tryptophan aʻaʻole e pili i ka waistline. A eia kēia me ka hope e hikiʻole iāʻoe ke haʻalele i ka tīhi maʻamau,ʻo ka momona i loko o ka mea maloʻo he 45-55% (ma keʻano o kaʻai, he 26-29%). Akā, i kēia manawa, he nui nāʻano momona momona, he 10-17% wale nō ka momona. Ma ke ala, i loko o ia mau mea,ʻoi aku ka nui o ka tryptophan: ke laweʻia ka momona,ʻo ia hoʻi, piʻi ka māhele o nā mea'ē aʻe, me nā wai amino. E hoʻolālā i ka tryptophan a hana i ka serotonin, ka huaʻa B, ka waipika, ka magnesium a me ka hao. Hiki ke loaʻa i kēia mau mea mai ka'ōpū o ka bipi (kahi nui o ka tryptophan ma ia, ma ke ala), oatmeal, buckwheat, greens (me ka lapalapa lau). He nui ka magnesium i ka laikiʻeleʻele, ka lalani, ka iʻa, ka iʻa kale, nā'āpana'āpana maloʻo. Eʻai i ka pale kaulike, mai noho i nā meaʻai e hōʻemi i keʻano o nā meaʻai. ʻO ke ala maikaʻi loa e loaʻa ka maximumptopptophanʻaʻole eʻai i ka lihi i kilokilo, akā e hoʻohui i nāʻanoʻano o nā meaola: mai ka meaʻai a me kaʻai, mai ka iʻa a me nā pī a pēlā aku.