{"id":510,"date":"2025-06-27T06:38:23","date_gmt":"2025-06-27T06:38:23","guid":{"rendered":"https:\/\/zleeper.cc\/?p=510"},"modified":"2025-06-27T09:11:45","modified_gmt":"2025-06-27T09:11:45","slug":"right-way-to-consume-tryptophan","status":"publish","type":"post","link":"https:\/\/zleeper.cc\/en\/right-way-to-consume-tryptophan\/","title":{"rendered":"\u60f3\u5403\u8272\u80fa\u9178\u5e6b\u52a9\u7761\u7720\u55ce\uff1f\u6559\u4f60\u98df\u7269\u4f86\u6e90\u3001\u5403\u6cd5\u8207\u7981\u5fcc"},"content":{"rendered":"<p>\u300c\u8272\u80fa\u9178\u300d\u5e6b\u52a9\u7761\u7720\u4e0d\u662f\u65b0\u805e\uff0c\u5b83\u548c\u5927\u8166\u88fd\u9020<a href=\"https:\/\/goodmood.com.tw\/serotonin\/\" target=\"_blank\" rel=\"noopener\">\u8840\u6e05\u7d20<\/a>\u8207\u892a\u9ed1\u6fc0\u7d20\u6709\u95dc\u3002\u4e8b\u5be6\u4e0a\u771f\u7684\u662f\u9019\u6a23\u55ce\uff1f\u4e00\u8d77\u4f86\u6df1\u5165\u77ad\u89e3\u3002<\/p>\n<h2><strong>\u8272\u80fa\u9178\u4ecb\u7d39<\/strong><\/h2>\n<p>\u8272\u80fa\u9178\uff08tryptophan\uff09\u662f\u4e00\u7a2e<a href=\"https:\/\/life.anyongfresh.com\/how-many-essential-amino-acids\/\" target=\"_blank\" rel=\"noopener\">\u5fc5\u9700\u80fa\u57fa\u9178<\/a>\uff0c\u8eab\u9ad4\u6c92\u8fa6\u6cd5\u81ea\u5df1\u88fd\u9020\uff0c\u5fc5\u9808\u9760\u98f2\u98df\u88dc\u5145\u3002\u5b83\u53c3\u8207\u5927\u8166\u88fd\u9020\u8840\u6e05\u7d20\u8207\u892a\u9ed1\u6fc0\u7d20\u7684\u904e\u7a0b\uff0c\u5169\u8005\u90fd\u548c\u60c5\u7dd2\u653e\u9b06\u8207<a href=\"https:\/\/zleeper.cc\/en\/7-reasons-why-your-sleeping-quality-is-low\/\" target=\"_blank\" rel=\"noopener\"><strong>\u7761\u7720\u54c1\u8cea<\/strong><\/a>\u6709\u76f4\u63a5\u95dc\u806f\u3002<\/p>\n<h3><strong>\u8272\u80fa\u9178\u529f\u6548<\/strong><\/h3>\n<p>\u8272\u80fa\u9178\u5728\u7761\u7720\u88e1\u7684\u89d2\u8272\uff0c\u5c31\u50cf\u6309\u4e0b\u653e\u9b06\u9375\u7684\u7b2c\u4e00\u6b65\u3002<\/p>\n<p>\u7576\u8eab\u9ad4\u651d\u53d6\u8db3\u5920\u7684\u8272\u80fa\u9178\u5f8c\uff0c\u5b83\u6703\u88ab\u8f49\u63db\u6210\u8840\u6e05\u7d20\u5e6b\u52a9\u4f60\u7a69\u5b9a\u5fc3\u60c5\u3001\u4e0d\u90a3\u9ebc\u7126\u8e81\uff1b\u63a5\u8457\u518d\u8b8a\u6210\u892a\u9ed1\u6fc0\u7d20\uff0c\u8b93\u8eab\u9ad4\u6162\u6162\u9032\u5165\u653e\u9b06\u72c0\u614b\uff0c\u6e96\u5099\u5165\u7761\uff0c\u6574\u500b\u904e\u7a0b\u50cf\u662f\u6309\u90e8\u5c31\u73ed\u5730\u66ff\u8eab\u9ad4\u300c\u95dc\u71c8\u300d\u3002<\/p>\n<p>\u56e0\u70ba\u8272\u80fa\u9178\u548c\u60c5\u7dd2\u6ce2\u52d5\u6709\u95dc\u3002\u82e5\u6700\u8fd1\u58d3\u529b\u5927\u3001\u5bb9\u6613\u7169\u8e81\uff0c\u5f9e\u65e5\u5e38\u98f2\u98df\u88dc\u5145\u8272\u80fa\u9178\uff0c\u6703\u8b93\u6574\u500b\u4eba\u6bd4\u8f03\u5e73\u975c\u3002<\/p>\n<h3><strong>\u8272\u80fa\u9178\u526f\u4f5c\u7528<\/strong><\/h3>\n<p>\u6839\u64da<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2908021\/\" target=\"_blank\" rel=\"noopener\">\u4e16\u754c\u885b\u751f\u7d44\u7e54\uff08WHO\uff09<\/a>\uff0c\u6210\u5e74\u4eba\u6bcf\u5929\u5efa\u8b70\u651d\u53d6\u7684\u8272\u80fa\u9178\u91cf\u5927\u7d04\u662f\u6bcf\u516c\u65a4\u9ad4\u91cd 4 \u6beb\u514b\u3002<\/p>\n<p>\u8209\u4f8b\u4f86\u8aaa\uff0c\u4e00\u4f4d\u9ad4\u91cd 60 \u516c\u65a4\u7684\u6210\u4eba\uff0c\u6bcf\u5929\u61c9\u651d\u53d6\u7d04 240 \u6beb\u514b\u7684\u8272\u80fa\u9178\uff0c\u4f46\u9019\u53ea\u662f\u70ba\u4e86\u7dad\u6301\u8eab\u9ad4\u6b63\u5e38\u6a5f\u80fd\u7684\u300c\u57fa\u672c\u9700\u6c42\u91cf\u300d\uff0c\u60f3\u6539\u5584<a href=\"https:\/\/zleeper.cc\/en\/4-tips-let-you-sleep-better\/\" target=\"_blank\" rel=\"noopener\"><strong>\u5931\u7720<\/strong><\/a>\u3001\u8abf\u7bc0\u60c5\u7dd2\uff0c\u5efa\u8b70\u53ef\u4ee5\u518d\u591a\u4e00\u4e9b\uff0c\u5927\u7d04\u6bcf\u5929 250\uff0d425 \u6beb\u514b\u5de6\u53f3\u3002\u800c\u5f9e\u5929\u7136\u98df\u7269\u4e2d\u88dc\u5145\u8272\u80fa\u9178\uff0c\u57fa\u672c\u4e0a\u4e0d\u7528\u64d4\u5fc3\u526f\u4f5c\u7528\u3002\u50cf\u559d\u725b\u5976\u3001\u5403\u8c46\u8150\u3001\u5805\u679c\u9019\u4e9b\u65e5\u5e38\u98df\u7269\uff0c\u542b\u91cf\u4e0d\u6703\u904e\u9ad8\uff0c\u8eab\u9ad4\u4e5f\u80fd\u81ea\u7136\u4ee3\u8b1d\u3002<\/p>\n<p>\u5982\u679c\u6709\u984d\u5916\u5403\u300c\u8272\u80fa\u9178\u88dc\u5145\u5291\u300d\uff0c\u71df\u990a\u88dc\u5145\u54c1\u7684\u4e0a\u9650\u5efa\u8b70\u503c\u591a\u843d\u5728\u6bcf\u65e5 1,000\uff0d2,000 \u6beb\u514b\u4e4b\u9593\uff0c\u5291\u91cf\u592a\u9ad8\u7684\u8a71\uff0c\u5076\u723e\u53ef\u80fd\u51fa\u73fe\u8178\u80c3\u4e0d\u8212\u670d\u3001\u60f3\u7761\u3001\u982d\u6688\u7b49\u60c5\u6cc1\uff0c\u5c24\u5176\u7a7a\u8179\u5927\u91cf\u5403\uff0c\u6216\u642d\u914d\u5176\u4ed6\u5f71\u97ff\u795e\u7d93\u7cfb\u7d71\u7684\u85e5\u7269\u6642\uff0c\u66f4\u8981\u7559\u610f\u3002<\/p>\n<h3><strong>\u8272\u80fa\u9178\u98df\u7269\u6392\u540d<\/strong><\/h3>\n<p>\u60f3\u9760\u5403\u6539\u5584\u7761\u7720\u54c1\u8cea\uff0c\u90a3\u8981\u5148\u4e86\u89e3\u4ec0\u9ebc\u98df\u7269\u8272\u80fa\u9178\u6700\u591a\uff0c\u6839\u64da<a href=\"https:\/\/platform.who.int\/nutrition\/nutrition-portals\" target=\"_blank\" rel=\"noopener\">\u570b\u969b\u98df\u54c1\u71df\u990a\u8cc7\u6599<\/a>\uff08\u6bcf 100 \u514b\u98df\u7269\u4e2d\u8272\u80fa\u9178\u542b\u91cf\u7684\u4f30\u7b97\u503c\uff09\uff0c\u4ee5\u4e0b\u9019 10 \u7a2e\u662f\u5929\u7136\u98df\u7269\u542b\u91cf\u6bd4\u8f03\u9ad8\u7684\u9078\u64c7\uff1a<\/p>\n<ol>\n<li>\u5357\u74dc\u7c7d\uff08\u7d04 580 \u6beb\u514b\uff09\uff1a\u5728\u690d\u7269\u6027\u4f86\u6e90\u4e2d\u540d\u5217\u524d\u8305\uff0c\u4e00\u5c0f\u628a\u7576\u96f6\u98df\u6216\u6492\u5728\u6c99\u62c9\u4e0a\u5c31\u53ef\u4ee5\u8f15\u9b06\u88dc\u5145\u3002<\/li>\n<li>\u8d77\u53f8\uff08\u5207\u9054\uff0c\u7d04 320 \u6beb\u514b\uff09\uff1a\u6fc3\u7e2e\u4e73\u88fd\u54c1\u4ee3\u8868\uff0c\u5c11\u91cf\u651d\u53d6\u3002<\/li>\n<li>\u706b\u96de\u8089\uff08\u7d04 330 \u6beb\u514b\uff09\uff1a\u5728\u897f\u65b9\u5e38\u88ab\u7576\u4f5c\u5e6b\u52a9\u653e\u9b06\u7684\u665a\u9910\u98df\u6750\uff0c\u8272\u80fa\u9178\u542b\u91cf\u9ad8\uff0c\u4e0d\u5c11\u71df\u990a\u5e2b\u90fd\u63a8\u85a6\u3002<\/li>\n<li>\u96de\u80f8\u8089\uff08\u7d04 290 \u6beb\u514b\uff09\uff1a\u7c21\u55ae\u6599\u7406\u5c31\u80fd\u5403\u5230\u8db3\u5920\u86cb\u767d\u8cea\u8207\u8272\u80fa\u9178\uff0c\u53f0\u7063\u8d85\u5546\u4e5f\u6709\u8ca9\u552e\u8212\u80a5\u96de\u80f8\uff0c\u5341\u5206\u65b9\u4fbf\u3002<\/li>\n<li>\u82b1\u751f\uff08\u7d04 250 \u6beb\u514b\uff09\uff1a\u9999\u5c0f\u5c0f\u4e00\u628a\u5c31\u80fd\u88dc\u9032\u8272\u80fa\u9178\uff0c\u4e5f\u662f\u96f6\u98df\u8207\u6599\u7406\u4e2d\u6700\u5e38\u898b\u7684\u5165\u9580\u98df\u6750\u4e4b\u4e00\u3002<\/li>\n<li>\u9bad\u9b5a\uff08\u7d04 250 \u6beb\u514b\uff09\uff1a\u5065\u5eb7\u8102\u80aa\u8207\u86cb\u767d\u8cea\u517c\u5177\uff0c\u8272\u80fa\u9178\u542b\u91cf\u4e5f\u76f8\u5c0d\u8c50\u5bcc\u3002<\/li>\n<li>\u8c46\u8150\uff08\u7d04 210 \u6beb\u514b\uff09\uff1a\u7d20\u98df\u8005\u7684\u597d\u670b\u53cb\uff0c\u6599\u7406\u5f48\u6027\u9ad8\u3002<\/li>\n<li>\u71d5\u9ea5\uff08\u7d04 180 \u6beb\u514b\uff09\uff1a\u65e9\u9910\u52a0\u9ede\u6c34\u679c\u6216\u5805\u679c\u4e00\u8d77\u5403\uff0c\u5f88\u65b9\u4fbf\u7684\u88dc\u5145\u65b9\u5f0f\u3002<\/li>\n<li>\u96de\u86cb\uff08\u7d04 170 \u6beb\u514b\uff09\uff1a\u5bb6\u88e1\u5e38\u898b\u7684\u86cb\u767d\u8cea\u4f86\u6e90\uff0c\u71df\u990a\u7a69\u5b9a\u53c8\u5bb9\u6613\u6e96\u5099\u3002<\/li>\n<li>\u725b\u5976\uff08\u7d04 45 \u6beb\u514b\uff09\uff1a\u542b\u91cf\u96d6\u7136\u8f03\u4f4e\uff0c\u4f46\u6bcf\u5929\u4e00\u676f\u6709\u52a9\u653e\u9b06\u8207\u5165\u7720\uff0c\u9084\u80fd\u88dc\u5145\u9223\u8cea\u3002<\/li>\n<\/ol>\n<h3><strong>\u7d20\u98df\u8005\u5403\u4ec0\u9ebc\u88dc\u5145\u8272\u80fa\u9178\uff1f<\/strong><\/h3>\n<p>\u5c0d\u7d20\u98df\u8005\u4f86\u8aaa\uff0c\u8c46\u8150\u3001\u7d0d\u8c46\u3001\u829d\u9ebb\u3001\u5357\u74dc\u7c7d\u3001\u8170\u679c\u3001\u71d5\u9ea5\u8207\u4e73\u88fd\u54c1\uff0c\u90fd\u662f\u5f88\u597d\u7684\u4f86\u6e90\u3002<\/p>\n<p>\u5168\u7d20\u8005\u7684\u8a71\uff0c\u5247\u5efa\u8b70\u642d\u914d\u5168\u7a40\u985e\u8207\u8c46\u985e\u4e00\u8d77\u5403\uff0c\u80fd\u5e6b\u52a9\u8272\u80fa\u9178\u66f4\u597d\u5730\u5728\u9ad4\u5167\u5408\u6210\u51fa\u6709\u52a9\u653e\u9b06\u7684\u8840\u6e05\u7d20\uff0c\u63d0\u5347\u5165\u7761\u54c1\u8cea\u3002<\/p>\n<p>\u4e0d\u904e\uff0c\u5403\u5c0d\u98df\u7269\u9084\u4e0d\u5920\uff0c\u5403\u932f\u6642\u9593\u6216\u642d\u932f\u65b9\u5f0f\uff0c\u53ef\u80fd\u8b93\u6548\u679c\u5927\u6253\u6298\u6263\u3002<\/p>\n<h2><strong>\u8272\u80fa\u9178 3 \u5927 NG \u5403\u6cd5<\/strong><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-771 size-full\" src=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/right-way-to-consume-tryptophan-1.jpg\" alt=\"\u8272\u80fa\u9178 3 \u5927 NG \u5403\u6cd5\" width=\"1300\" height=\"1300\" srcset=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/right-way-to-consume-tryptophan-1.jpg 1300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/right-way-to-consume-tryptophan-1-300x300.jpg 300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/right-way-to-consume-tryptophan-1-1024x1024.jpg 1024w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/right-way-to-consume-tryptophan-1-150x150.jpg 150w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/right-way-to-consume-tryptophan-1-768x768.jpg 768w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<h3><strong>\u53ea\u5403\u9ad8\u86cb\u767d<\/strong><\/h3>\n<p>\u5f88\u591a\u4eba\u4e00\u807d\u5230\u8272\u80fa\u9178\u662f\u80fa\u57fa\u9178\uff0c\u5c31\u958b\u59cb\u731b\u5403\u96de\u8089\u3001\u86cb\u767d\u8cea\uff0c\u4f46\u5ffd\u7565\u4e86\u78b3\u6c34\u5316\u5408\u7269\u624d\u662f\u8b93\u8272\u80fa\u9178\u9032\u5165\u5927\u8166\u7684\u91cd\u8981\u914d\u89d2\u3002<\/p>\n<p>\u86cb\u767d\u8cea\u56e0\u542b\u6709\u591a\u7a2e\u80fa\u57fa\u9178\uff0c\u6703\u5f7c\u6b64\u7af6\u722d\u9032\u5165\u5927\u8166\uff0c\u642d\u914d\u9069\u91cf\u78b3\u6c34\uff0c\u50cf\u662f\u98ef\u3001\u9eb5\u6216\u9eb5\u5305\uff0c\u53cd\u800c\u80fd\u8b93\u5176\u4ed6\u80fa\u57fa\u9178\u88ab\u5f15\u5c0e\u9032\u5165\u7d30\u80de\uff0c\u8b93\u8272\u80fa\u9178\u66f4\u9806\u5229\u88ab\u5927\u8166\u5229\u7528\uff0c\u767c\u63ee\u52a9\u7720\u6548\u679c\u3002<\/p>\n<h3><strong>\u7f3a\u4e4f\u7dad\u751f\u7d20B6\u3001\u9382<\/strong><\/h3>\n<p>\u8272\u80fa\u9178\u9032\u5230\u5927\u8166\u53ea\u662f\u7b2c\u4e00\u6b65\uff0c\u8981\u9806\u5229\u5f62\u6210\u8840\u6e05\u7d20\u8207\u892a\u9ed1\u6fc0\u7d20\uff0c\u9084\u9700\u8981<a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E7%BB%B4%E7%94%9F%E7%B4%A0B6\" target=\"_blank\" rel=\"noopener\">\u7dad\u751f\u7d20 B6<\/a> \u548c<a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E9%95%81\" target=\"_blank\" rel=\"noopener\">\u9382<\/a>\u4f86\u5e6b\u5fd9\u3002<\/p>\n<p>\u5e73\u5e38\u852c\u83dc\u5403\u5f97\u5c11\u3001\u611b\u6311\u98df\uff0c\u6216\u53ea\u5c08\u6ce8\u88dc\u86cb\u767d\u8cea\uff0c\u5f88\u53ef\u80fd\u6703\u8b93\u904b\u4f5c\u904e\u7a0b\u5361\u4f4f\uff0c\u6548\u679c\u5927\u6253\u6298\u6263\uff0c\u53ef\u4ee5\u591a\u651d\u53d6\u7da0\u8272\u852c\u83dc\u3001\u5168\u7a40\u985e\u3001\u5805\u679c\u985e\u7b49\u5929\u7136\u98df\u7269\uff0c\u5982\u679c\u771f\u7684\u5403\u4e0d\u5920\uff0c\u4e5f\u53ef\u4ee5\u8003\u616e\u9069\u91cf\u88dc\u5145\u7d9c\u5408\u7dad\u4ed6\u547d\u3002<\/p>\n<h3><strong>\u96c6\u4e2d\u5728\u665a\u9910\u88dc\u5145<\/strong><\/h3>\n<p>\u8272\u80fa\u9178\u8f49\u5316\u6210\u892a\u9ed1\u6fc0\u7d20\u9700\u8981\u7d93\u904e\u4e00\u6bb5\u6642\u9593\uff0c\u5b89\u6392\u5728\u665a\u9910\u6216\u508d\u665a\u7684\u9910\u9ede\u4e2d\u651d\u53d6\uff0c\u8b93\u8eab\u9ad4\u6709\u6642\u9593\u9032\u884c\u8f49\u63db\uff0c\u624d\u80fd\u611f\u53d7\u5230<a href=\"https:\/\/www.researchgate.net\/publication\/235909724_The_effect_of_tryptophan_administration_on_the_circadian_rhythms_of_melatonin_in_plasma_and_pineal_gland_of_rats\" target=\"_blank\" 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href=\"https:\/\/zleeper.cc\/en\/7-highly-effecti\u2026leep-aid-methods\/\" target=\"_blank\" rel=\"noopener\"><strong>\u52a9\u7720<\/strong><\/a>\u7684\u597d\u5e6b\u624b\uff0c\u4f46\u5b83\u9700\u8981\u914d\u5408\u8eab\u9ad4\u7684\u300c<a href=\"https:\/\/health.udn.com\/health\/story\/6039\/367807\" target=\"_blank\" rel=\"noopener\">\u751f\u7406\u6642\u9418<\/a>\u300d\u4f86\u767c\u63ee\u3002<\/p>\n<p>\u5982\u679c\u6bcf\u5929<a href=\"https:\/\/zleeper.cc\/en\/adjust-your-slee\u2026ork-night-shifts\/\" target=\"_blank\" 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\u8272\u80fa\u9178\u4ecb\u7d39 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