Quanto triptófano temos que consumir?

Dose diária recomendada deste aminoácido antidepressivo

O triptófano é fundamental para evitar a depressão e outros problemas relacionados com o sistema nervoso central. Este aminoácido é fundamental para gerar serotonina e está nos alimentos. Mas, quanto deve consumir por dia?

Levar uma alimentação rica em triptófano signifca -mais ou menos- tener mais possibilidades de gerar níveis interessantes de serotonina. É conhecido que a diminuição desta substância pode gerar problemas como a depressão, queda e mau estado de ânimo em geral. Por isso é tão importante consumi-los. Mas, quanto é o recomendável?

O triptófano é, pelo geral, um grande protetor do sistema nervoso central. E, por esta razão, é preciso consumir por volta de entre 250 e 350 miligramas diários desta substância através dos alimentos. Também pode toma-lo em forma de suplementos, embora é importante saber que o excesso cometido com eles pode gerar certas contraindicações.

Vamos ver alguns dos alimentos ricos em triptófano e a sua correspondente quantidade por porcão:

  • Carnes brancas e peixes: São, por acaso, a melhor fonte deste aminoácido. Uma porção de peru ou peito de frango, do mesmo modo que algum peixe como a sardinha, o atúm ou o salmão pode oferecer entre 300 e 400 mg desta substância. A quantidade diária mínima recomendada fica completa.
  • Frutos secos e sementes: Outra interessante fonte de triptófano totalmente natural e, além disso, rica em minerais, vitaminas e ácidos graxos de qualidade. Um quarto de chávena de sementes de abóbora oferecem mais de 100 miligramas. Por outro lado, sementes de girassol, nozes ou cajús oferecem 50 miligramas pela mesma quantidade.
  • Legumes: Uma porção de ervilhas, lentilhas ou feijões podem oferecer uma quantidade de 180 miligramas de triptófano, aproximadamente. Aliás, aporta ferro, vitamina B e as sempre importantes fibras. Não deve deixa-los de lado.
IMPORTANTE: A missão do "Quanto triptófano temos que consumir?" é te ajudar a estar informado. NUNCA substitua a consulta médica.

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eugenia ...

bom dia gostaria de saber se posso tomar o triptófano so que tomo bupropiona e mirtazanpina que vcs acham.


30 de Dez, 2017 - 12:53:12

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