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Tryptophan and foods rich in tryptophan

Tryptophan and foods rich in tryptophan

Tryptophan is an essential amino acid derivative of increased serotonin, which in turn makes melatonin; The reason for calming milk and feeling comfortable is due to its richness in serotonin, which is a neurotransmitter that promotes sleep, but milk is not the richer food in tryptophan. Like all essential amino acids, tryptophan must be supplied through food because it is not manufactured by the body.

What foods are rich in tryptophan?

Meat and fish, especially cod and eggs, should be included in the list of foods that have the role of sleeping pills, as these foods contain, on average, 3 times more than tryptophan per 100 grams compared to milk. Milk also has calming virtues and properties thanks to the presence of tryptophan, but it is not, by far, the richer food of tryptophan. 
The main foods rich in tryptophan are also foods rich in protein: such as meat, poultry, fish, dairy products, cashews, soybeans, tofu, liver, pumpkin or melon seeds, almonds, peanuts, yeast from beer.  

Having a poor or tryptophan-free diet speeds up relapses and increases your feeling of aggression. So do not hesitate to eat the foods rich in tryptophan mentioned above. Note that physical activity is beneficial to facilitate the passage of tryptophan in the blood to the brain because exercise speeds up the separation of tryptophan from other elements, which is a prerequisite for the tryptophan to reach the brain.  

Advantages and dangers of tryptophan:

Tryptophan enhances the ability to sleep, and its consumption has many other benefits. This would enhance the feeling of confidence among individuals, according to a Dutch study published in a study of psychological sciences. It also improves endurance by reducing brain fatigue. However, it is not wise to seek to increase your consumption by taking the supplements that contain it because this extra amount causes dangerous production of serotonin in the blood and not in the brain. Where the danger lies in the fact that this serotonin, which has been seized by platelets, causes narrowing of blood vessels and thus becomes a major factor in migraines and cardiovascular disease.

We also recommend maintaining a balanced, natural and organic diet from the above foods with a preference for fish over cod, sardine and mackerel and among dairy products such as goat and sheep yogurt. Cashew consumption must be controlled. You should choose raw, unsalted cashew to avoid problems associated with high sodium content.

Do we avoid eating cheese and meat in the same meal?

It is common to hear that cheese and meat should not be combined during the same meal, but this is completely unfounded. Sure, meat and cheese are two foods that provide animal protein, but one does not replace the other. Meat provides iron specifically, while cheese is an important source of calcium. There is also more fat that dairy products provide. Therefore it should be taken into account as part of the weight loss program. Every 100 grams of meat contains, on average, 20 grams of protein and 15 grams of fat, while every 100 grams of dairy products contains 25 grams of protein and 25 grams of fat.

In case of diarrhea, should yogurt be removed?

In the case of acute diarrhea, he finds a shortage of milk as a drink. On the other hand, yogurt remains desirable as it organizes transportation. In the face of intestinal constipation that causes diarrhea, yogurt, goat's milk and sheep in particular are a good choice because they are rich in lactic bacteria that have the ability to rebalance intestinal constipation! In case of diarrhea, do not hesitate to eat regular yogurt and low-fat cheese.   

Is yogurt good for the intestine?

Eating yogurt is very beneficial to the intestine. In addition to being easy to digest, yogurt also helps maintain intestinal functions. 
We simply should avoid adding white sugar or simply consuming so-called fruit yogurt. It is best to eat yogurt with honey in small quantities, maple syrup, or even coconut sugar whose glycemic index is very low, only 30%. To maximize the natural amount of tryptophan, add cashew nuts and a handful of almonds. We especially appreciate goat rice yogurt accompanied by the above ingredients and some raisins. Other shortcomings and needs due to intense exercise:


Iron deficiency :

You should pay attention to the amount of ferritin and its level in the blood. The low level of ferritin makes it possible to anticipate iron deficiency in the body. Certain iron-rich foods such as  spirulina  make it possible to avoid this type of deficiency which may lead to sports abandonment. 

Food to fight fatigue:

Five families of anti-fatigue foods rich in vitamins prevent performance decline. We sometimes have a decrease in vitality during the day. In this case, a few vitamins and / or increased energy are always beneficial. 

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