這是一個為青少年遊泳運動員而設的公眾號，每期一個小主題，給你科學的運動指導，我們的3大追求是：靠譜！靠譜！以及，靠譜！
Today I will give you the science of tryptophan and serotonin, the use of albumin, and how to get tryptophan from food. This issue of popular science is collected by Coach John Michael and edited by Leon.
今天給大家科普血清素以及其原料之一色氨酸的用處，以及如何從食物中獲取色氨酸。本期科普由Coach John Michael 搜集資料，Leon編輯完成。
Some studies have shown that for some people, Aerobic exercise can make people happy and resist anxiety.
Physiologically, sport does not only reduces the resting tension of the muscles, but also interrupts the anxiety cycle that spreads to the brain.
有研究表明，對於部分人群來說，有氧運動能讓人愉悅並抵禦焦慮狀態。在生理上，體育運動不僅降低了肌肉的靜息張力，還由此中斷了傳向大腦的焦慮循環。一旦身體平靜下來，大腦的擔憂情緒也就更少了。不但如此，運動還產生了有鎮靜作用的化學反應。
When the muscles begin to work, the body breaks down fat molecules and activates them to release fat into the bloodstream. Free fatty acids compete for binding sites on transporters with tryptophan, one of the eight amino acids in the body, and increase blood concentration in this way. In order to reach the same concentration, tryptophan forcibly enters the brain through the blood-brain barrier.
當肌肉開始工作時，身體分解脂肪分子，並激活它們釋放脂肪進入到血液中。游離脂肪酸與人體內的八種胺基酸之一的色氨酸爭奪轉運蛋白上的結合位點，並以這種方式增加血液濃度。為了達到同等濃度，色氨酸強行通過血腦屏障進入大腦。
Once inside, tryptophan immediately becomes the raw material for autonomous serotonin(5-HT). In addition to tryptophan supplementation, more brain-derived neurotrophic factor (BDNF), which is associated with exercise, also increases serotonin levels in our sense of security, which have a sedative effect.
一旦進入後，色氨酸就立刻成為自主血清素的原材料。除了得到色氨酸的補充之外，伴隨運動產生的更多腦源性神經營養因子（BDNF）也同時提高了具有鎮靜作用並增強我們安全感的血清素水平。
In other words, scientific supplement of tryptophan before and after exercise, and then synthesize more serotonin, can effectively help us to maintain a positive and optimistic state and improve exercise efficiency.
也就是說，在運動前後科學補充色氨酸，進而合成更多血清素，可以有效幫我們持續保持積極樂觀的狀態，提高運動效率。
Tryptophan, which goes into making serotonin, is commonly found in foods that contain protein. There are a number of health benefits from the naturally-occurring tryptophan found in foods. The benefits from more serotonin include:
用於製造血清素的色氨酸通常存在於含有蛋白質的食物中。在食物中發現的天然色氨酸對健康有很多好處。增加血清素的好處包括：
promoting healthier and better quality sleep
relief from depression and anxiety
increased emotional well-being
managing pain tolerance
促進更健康和更高質量的睡眠。
從抑鬱和焦慮中解脫出來。
增加情緒幸福感。
管理疼痛耐受
Although meat is often a key source of protein for many people, there are also many vegetarian sources.The following foods are good sources of tryptophan:
雖然肉類通常是許多人蛋白質的主要來源，但也有許多素食來源。以下食物是色氨酸的良好來源：
1. Salmon 鮭魚
This oily fish is also a source of omega-3 fatty acids, which are important for health. These fatty acids can help support strong bones, healthy skin, and eye function.
Salmon is also a source of vitamin D, which is essential for strong bones and teeth, and healthy muscles.
鮭魚也是omega-3脂肪酸的來源之一，這種脂肪酸對健康很重要。這些脂肪酸有助於強健骨骼、健康皮膚和眼睛功能。鮭魚也是維生素D的來源之一，維生素D對強健的骨骼、牙齒和健康的肌肉是必不可少的。
2. Poultry 家禽類
Poultry includes chicken, turkey, and goose. Lean poultry, such as chicken breast, will usually be high in protein and low in fat.
家禽包括雞肉、火雞和鵝。瘦肉家禽，如雞胸肉，通常蛋白質含量高，脂肪含量低。
3. Eggs 雞蛋
Boiling or poaching an egg does not add any additional fat. Making an omelet and eating it witha salad can be a good option for a light meal.
煮雞蛋或炒雞蛋不會增加任何額外的脂肪。做一個煎蛋卷，然後和沙拉一起吃，對於一頓清淡的飯菜來說，這是一個很好的選擇。
4. Spinach 菠菜
Dark green leafy vegetables, such as spinach, are a source of tryptophan. Spinach is also a good source of iron. Iron helps the body to make healthy red blood cells. A lack of iron in the diet can lead to anemia, low energy, or difficulty breathing.
深綠葉蔬菜，如菠菜，是色氨酸的來源之一。菠菜也是鐵的很好來源。鐵可以幫助身體製造健康的紅細胞。飲食中缺鐵會導致貧血、能量不足或呼吸困難。
5. Seeds 植物籽
Share on PinterestSeeds are a plant source of tryptophan. Seeds do not contain as much tryptophan as oily fish, poultry, or eggs. However, they are a goodsource of tryptophan and protein for vegetarians and vegans.
種子是色氨酸的植物來源之一。種子不像油性魚類、家禽或雞蛋含有那麼多的色氨酸。然而，對於素食者和純素食主義者來說，它們是色氨酸和蛋白質的良好來源。
6. Milk 牛奶
Milk is also a good source of calcium, which helps to build healthy bones and teeth.
Choosing a low-fat option can be more healthful than full-fat milk, particularly for peoplewatching their saturated fat intake.
牛奶也是鈣的一種很好的來源，有助於建立健康的骨骼和牙齒。選擇低脂牛奶可能比全脂牛奶更健康。
7. Soy products 豆製品
Products containing soy, such as tofu, soya milk, or soy sauce, are a source of tryptophan. These can be a good option for vegetarians and vegans.
含有大豆的食物，如豆腐、豆漿或醬油，都是色氨酸的來源。對於素食者和純素食主義者來說，這可能是一個很好的選擇。
8. Nuts 堅果
Nuts are a good source of protein, healthful fats, and fiber. Snacking on a few nuts between meals can help a person to feel fuller for longer.
堅果富含蛋白質、有益健康的脂肪和纖維。兩餐之間吃幾個堅果可以幫助人更長時間地感到飽腹感。
往期回顧：
Leon帶你練陸遊（一）——PDST One hour dryland
Leon帶你練陸遊（二）——Backstroke推水技術篇
Leon帶你練陸遊（三）——Breaststroke划水4字訣
Leon帶你練陸遊（四）——Freestyle抬起你的肘子！
Leon帶你練陸遊（五）——Butterfly 雙手跟我一起畫個S
Leon帶你練陸遊（六）——陸上練習素材庫第二彈
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