{"id":850,"date":"2024-05-28T07:00:00","date_gmt":"2024-05-28T05:00:00","guid":{"rendered":"https:\/\/julievidalenc.fr\/?p=850"},"modified":"2024-05-27T20:28:57","modified_gmt":"2024-05-27T18:28:57","slug":"toutes-fan-de-trypto","status":"publish","type":"post","link":"https:\/\/julievidalenc.fr\/index.php\/2024\/05\/28\/toutes-fan-de-trypto\/","title":{"rendered":"Toutes fan de trypto\u00a0?"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Dans la biochimie de notre sommeil, le tryptophane se d\u00e9marque comme un \u00e9l\u00e9ment fondamental.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>Il est tout d\u2019abord <strong>un des acides amin\u00e9s \u00ab\u00a0essentiels\u00a0\u00bb<\/strong>, c\u2019est-\u00e0-dire qu\u2019il ne peut pas \u00eatre fabriqu\u00e9 par notre organisme\u00a0: il doit \u00eatre apport\u00e9 par notre alimentation (pour rappel, nous retrouvons les acides amin\u00e9s dans les aliments riches en prot\u00e9ines)<\/p>\n\n\n\n<p>Dans notre organisme, le tryptophane est synth\u00e9tis\u00e9 dans un premier temps en <strong>5-htp<\/strong>, lui-m\u00eame synth\u00e9tis\u00e9 en <strong>s\u00e9rotonine<\/strong>.<\/p>\n\n\n\n<p>Or la s\u00e9rotonine est un <strong>neurotransmetteur <\/strong>qui intervient \u00e0 double titre dans notre sommeil\u00a0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Elle est le <strong>pr\u00e9curseur de la m\u00e9latonine<\/strong>, cette hormone qui participe \u00e0 notre endormissement.<\/li>\n\n\n\n<li>Elle est <strong>activatrice du syst\u00e8me GABA<\/strong>, neurotransmetteur qui permet notamment d\u2019inhiber nos fonctions d\u2019\u00e9veil, de d\u00e9connecter.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/05\/sommeil_tryptophane_2.png\" alt=\"sommeil_tryptophane_2\" class=\"wp-image-848\" style=\"object-fit:cover;width:578px;height:auto\" srcset=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/05\/sommeil_tryptophane_2.png 1080w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/05\/sommeil_tryptophane_2-980x980.png 980w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/05\/sommeil_tryptophane_2-480x480.png 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1080px, 100vw\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>L\u2019ANSES (Agence nationale de s\u00e9curit\u00e9 sanitaire de l\u2019alimentation) recommande un <strong>apport de 4 mg de tryptophane par kilo et par jour<\/strong>. Une alimentation saine et \u00e9quilibr\u00e9e suffit \u00e0 couvrir les besoins. Si une suppl\u00e9mentation s\u2019av\u00e8re n\u00e9cessaire, l\u2019utilisation de la plante <strong>Griffonia simplicifolia<\/strong>*, particuli\u00e8rement riche en 5-http, pourra \u00eatre int\u00e9ressante.<\/p>\n\n\n\n<p>Pour remplir son caddie des sources les plus concentr\u00e9es de tryptophane, il faut se tourner vers : le riz complet, les l\u00e9gumineuses (lentilles, haricots rouges, pois cass\u00e9s), les produits laitiers, les viandes, les poissons, les algues, les noix, les amandes, les \u0153ufs, les noix de coco\u2026<\/p>\n\n\n\n<p>Mais attention, ce n\u2019est pas tant l\u2019aliment consomm\u00e9 qui fera la diff\u00e9rence que le moment et la mani\u00e8re dont il est consomm\u00e9.<\/p>\n\n\n\n<p>Consommer des aliments riches en tryptophane moins d\u2019une heure avant de se coucher, dans l\u2019espoir de garantir une bonne production de m\u00e9latonine, n\u2019a aucun int\u00e9r\u00eat. La consommation doit d\u00e9buter d\u00e8s la fin d\u2019apr\u00e8s-midi.<\/p>\n\n\n\n<p>Par ailleurs, le taux de tryptophane va d\u00e9pendre de la consommation simultan\u00e9e de prot\u00e9ines et de glucides&nbsp;:<\/p>\n\n\n\n<p>Les autres acides amin\u00e9s contenus dans les prot\u00e9ines peuvent entrer en comp\u00e9tition avec le tryptophane pour passer la barri\u00e8re h\u00e9mato-enc\u00e9phalique.<\/p>\n\n\n\n<p>Afin de ne pas limiter le taux de tryptophane, <strong>il ne faut pas consommer en m\u00eame temps trop de prot\u00e9ines<\/strong> (h\u00e9 oui, cela peut para\u00eetre paradoxal, car ces prot\u00e9ines sont sources de tryptophane\u00a0!)<\/p>\n\n\n\n<p>En revanche <strong>il faut consommer des glucides<\/strong> qui vont favoriser ce passage de la barri\u00e8re h\u00e9mato-enc\u00e9phalique. La consommation de glucides va entra\u00eener l\u2019\u00e9l\u00e9vation de la glyc\u00e9mie et en r\u00e9ponse le corps va s\u00e9cr\u00e9ter de l\u2019insuline pour faire baisser cette glyc\u00e9mie. Cette s\u00e9cr\u00e9tion d&rsquo;insuline va aussi permettre de baisser la concentration des acides amin\u00e9s autres que le tryptophane, en favorisant leur stockage dans les muscles.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/05\/sommeil_tryptophane_3-1024x1024.png\" alt=\"sommeil_tryptophane_3\" class=\"wp-image-849\" style=\"object-fit:cover;width:587px;height:auto\" srcset=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/05\/sommeil_tryptophane_3-1024x1024.png 1024w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/05\/sommeil_tryptophane_3-980x980.png 980w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/05\/sommeil_tryptophane_3-480x480.png 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>En pratique, l\u2019id\u00e9al est de consommer<\/strong>\u00a0:<\/mark><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">En collation, vers 17h, des amandes\/noix avec un fruit ou du chocolat<\/mark><\/li>\n\n\n\n<li><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">Au d\u00eener\u00a0: des prot\u00e9ines d\u2019origine v\u00e9g\u00e9tale (lentilles, pois chiche, pois cass\u00e9s, soja\u2026) avec des glucides (riz, quinoa, orge, bl\u00e9\u2026) et des l\u00e9gumes<\/mark><\/li>\n<\/ul>\n\n\n\n<p><strong>Et pour faire le point sur votre hygi\u00e8ne de vie et retrouver un sommeil suffisant et r\u00e9cup\u00e9rateur<\/strong>, <a href=\"https:\/\/julievidalenc.fr\/index.php\/contact\/\">contactez moi<\/a> .<\/p>\n\n\n\n<p>A bient\u00f4t,<\/p>\n\n\n\n<p>Julie<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dans la biochimie de notre sommeil, le tryptophane se d\u00e9marque comme un \u00e9l\u00e9ment fondamental. Il est tout d\u2019abord un des acides amin\u00e9s \u00ab\u00a0essentiels\u00a0\u00bb, c\u2019est-\u00e0-dire qu\u2019il ne peut pas \u00eatre fabriqu\u00e9 par notre organisme\u00a0: il doit \u00eatre apport\u00e9 par notre alimentation (pour rappel, nous retrouvons les acides amin\u00e9s dans les aliments riches en prot\u00e9ines) Dans notre [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":847,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"1080","footnotes":""},"categories":[15],"tags":[],"class_list":["post-850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hygiene-de-vie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Toutes fan de trypto\u00a0? - Julie Vidalenc<\/title>\n<meta name=\"description\" content=\"Dans la biochimie de notre sommeil, le tryptophane se d\u00e9marque comme un \u00e9l\u00e9ment fondamental.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/julievidalenc.fr\/index.php\/2024\/05\/28\/toutes-fan-de-trypto\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Toutes fan de trypto\u00a0? 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