Momwe Tryptophan Amakulitsira Kugona Kwanu ndi Maganizo

Zamkati

• Kodi Tryptophan ndi chiyani?
• Zotsatira pa Khalidwe, Khalidwe ndi Kuzindikira
• Magulu Ochepera Amalumikizidwa Ndi Kusokonezeka Kwa Maganizo
• Magulu Otsika Atha Kuwononga Kukumbukira ndi Kuphunzira
• Serotonin Ndi Yemwe Amayankha Pazotsatira Zake Zambiri
• Zovuta pa Melatonin ndi Tulo
• Zotsatira za Tryptophan
• Momwe Mungagwiritsire Ntchito Zamagetsi a Tryptophan
• Zotsatira zoyipa
• Mfundo Yofunika Kwambiri
• Kukonza Zakudya: Zakudya Zogona Mokwanira

Aliyense amadziwa kuti kugona tulo tabwino kumakonzekeretsani kukumana ndi tsikulo.

Kuphatikiza apo, michere yambiri imalimbikitsa kugona bwino ndikuthandizira kusangalala kwanu.

Tryptophan, amino acid yomwe imapezeka muzakudya zambiri komanso zowonjezera, ndi imodzi mwazo.

Ndikofunikira kupanga mapuloteni ndi mamolekyu ena ofunikira m'thupi lanu, kuphatikiza zina zomwe ndizofunikira kuti mugone bwino komanso kuti mukhale osangalala.

Nkhaniyi ikufotokoza zotsatira za tryptophan pazofunikira kwambiri pamoyo wanu.

Kodi Tryptophan ndi chiyani?

Tryptophan ndi amodzi mwa ma amino acid omwe amapezeka muzakudya zomwe zimakhala ndi mapuloteni.

Thupi lanu, amino acid amagwiritsidwa ntchito kupanga mapuloteni komanso amagwiranso ntchito zina ().

Mwachitsanzo, amafunikira kuti apange mamolekyu angapo ofunikira omwe amathandizira kutumiza ma sign.

Makamaka, tryptophan imatha kusandulika kukhala molekyulu yotchedwa 5-HTP (5-hydroxytryptophan), yomwe imagwiritsidwa ntchito kupanga serotonin ndi melatonin (,).

Serotonin imakhudza ziwalo zingapo, kuphatikiza ubongo ndi matumbo. Muubongo makamaka, zimakhudza kugona, kuzindikira komanso kusunthika (,).

Pakadali pano, melatonin ndi hormone yomwe imakhudzidwa kwambiri ndi kugona kwanu ().

Ponseponse, tryptophan ndi mamolekyu omwe amapanga ndizofunikira kuti thupi lanu ligwire bwino ntchito.

Chidule Tryptophan ndi amino acid yomwe imatha kusinthidwa kukhala mamolekyulu angapo ofunikira, kuphatikiza serotonin ndi melatonin. Tryptophan ndi mamolekyulu omwe amapanga zimakhudza ntchito zambiri m'thupi, kuphatikiza kugona, kusinthasintha komanso machitidwe.

Zotsatira pa Khalidwe, Khalidwe ndi Kuzindikira

Ngakhale tryptophan ili ndi ntchito zambiri, momwe zimakhudzira ubongo ndizodziwika bwino.

Magulu Ochepera Amalumikizidwa Ndi Kusokonezeka Kwa Maganizo

Kafukufuku wowerengeka wasonyeza kuti omwe ali ndi vuto lakukhumudwa atha kukhala ndi mayesero a tryptophan omwe ndi ocheperako kuposa (8).

Kafukufuku wina adasanthula zovuta zakusintha kwamagazi a tryptophan.

Pochepetsa mayeso a tryptophan, ofufuza amatha kuphunzira za momwe amagwirira ntchito. Kuti muchite izi, ophunzira nawo adya ma amino acid ambiri, kapena tryptophan () kapena popanda.

Kafukufuku wina adavumbula achikulire athanzi 15 kumalo opanikizika kawiri - kamodzi pomwe anali ndimagazi abwinobwino a tryptophan komanso kamodzi pomwe anali ndi otsika ().

Ofufuzawa adapeza kuti kuda nkhawa, kupsinjika komanso kuda nkhawa zinali zazikulu pomwe ophunzira anali ndi mayeso ochepa a tryptophan.

Kutengera izi, kuchuluka kwama tryptophan kumatha kubweretsa nkhawa ().

Atha kuwonjezera kukwiya komanso kusachita chidwi ndi anthu ankhanza ().

Kumbali inayi, kuwonjezera ndi tryptophan kumatha kulimbikitsa chikhalidwe ().

Chidule Kafukufuku wasonyeza kuti mayendedwe ochepa a tryptophan atha kubweretsa zovuta pamavuto, kuphatikiza kukhumudwa ndi nkhawa.

Magulu Otsika Atha Kuwononga Kukumbukira ndi Kuphunzira

Kusintha kwamayeso a tryptophan kumatha kutengera mbali zingapo zazidziwitso.

Kafukufuku wina anapeza kuti pamene mayesero a tryptophan adatsitsidwa, kukumbukira kwa nthawi yayitali kunali koyipa kuposa momwe magulu anali abwinobwino ().

Zotsatirazi zidawoneka ngakhale atenga nawo mbali anali ndi mbiri yakukhumudwa pabanja.

Kuphatikiza apo, kuwunika kwakukulu kunapeza kuti magawo otsika a tryptophan adakhudza kuzindikira ndi kukumbukira ().

Kukumbukira komwe kumalumikizidwa ndi zochitika komanso zokumana nazo kungakhale kovuta makamaka.

Zotsatirazi zikuchitika chifukwa chakuti mayeso a tryptophan amatsika, kupanga kwa serotonin kumachepa ().

Chidule Tryptophan ndiyofunikira pakuzindikira chifukwa cha gawo lake pakupanga kwa serotonin. Kutsika kwa amino acid kumatha kusokoneza kuzindikira kwanu, kuphatikiza kukumbukira kwanu zochitika kapena zokumana nazo.

Serotonin Ndi Yemwe Amayankha Pazotsatira Zake Zambiri

Thupi, tryptophan imatha kusinthidwa kukhala molekyulu 5-HTP, yomwe imapanga serotonin (,).

Kutengera zoyeserera zingapo, ofufuza amavomereza kuti zovuta zambiri zam'magulu apamwamba kapena otsika a tryptophan zimachitika chifukwa cha serotonin kapena 5-HTP ().

Mwanjira ina, kuwonjezera milingo yake kungapangitse kuchuluka kwa 5-HTP ndi serotonin (,).

Serotonin ndi 5-HTP zimakhudza njira zambiri muubongo, ndipo kusokonezedwa ndi zomwe amachita zimatha kukhumudwitsa komanso kuda nkhawa ().

M'malo mwake, mankhwala ambiri opangidwa kuti athetse kukhumudwa amasintha zochita za serotonin muubongo kuti ziwonjezere zochitika zake ().

Kuphatikiza apo, serotonin imakhudza zochitika muubongo zomwe zimakhudzidwa ndikuphunzira (20).

Chithandizo cha 5-HTP chingathandizenso kukulitsa serotonin ndikuwongolera kusokonezeka kwa malingaliro ndi mantha, komanso kugona tulo (,).

Ponseponse, kutembenuka kwa tryptophan kukhala serotonin ndi komwe kumayambitsa zambiri pazomwe zimawoneka pakukhudzidwa ndi kuzindikira ().

Chidule Kufunika kwa tryptophan mwina chifukwa cha ntchito yake pakupanga serotonin. Serotonin ndiyofunikira pakugwira bwino ntchito kwaubongo, ndipo kuchepa kwa tryptophan kumachepetsa kuchuluka kwa serotonin mthupi.

Zovuta pa Melatonin ndi Tulo

Serotonin ikapangidwa kuchokera ku tryptophan mthupi, imatha kusintha kukhala mamolekyulu ena ofunikira - melatonin.

M'malo mwake, kafukufuku wasonyeza kuti kuchuluka kwa tryptophan m'magazi kumawonjezera mwachindunji serotonin ndi melatonin ().

Kuphatikiza popezeka mwachilengedwe m'thupi, melatonin ndi chowonjezera chodziwika bwino chomwe chimapezeka muzakudya zingapo, kuphatikiza tomato, sitiroberi ndi mphesa ().

Melatonin amachititsa kuti thupi lizigona mokwanira. Kuzungulira kumeneku kumakhudza ntchito zina zambiri, kuphatikiza kagayidwe kazakudya ndi chitetezo chamthupi ().

Kafukufuku angapo wasonyeza kuti kuchuluka kwa tryptophan mu zakudya kumatha kupititsa patsogolo kugona powonjezera melatonin (,).

Kafukufuku wina adapeza kuti kudya chimanga chopatsa mphamvu cha tryptophan pachakudya cham'mawa ndi chakudya chamadzulo kumathandizira achikulire kugona mwachangu ndikugona motalikirapo, poyerekeza ndi pomwe amadya chimanga ().

Zizindikiro zakukhumudwa komanso kukhumudwa zidachepetsedwanso, ndipo zikuwoneka kuti tryptophan idathandizira kuwonjezera serotonin ndi melatonin.

Kafukufuku wina adawonetsanso kuti kumwa melatonin ngati chowonjezera kumatha kupititsa patsogolo kugona komanso kukhala bwino (,).

Chidule Melatonin ndi yofunika kuti thupi lizigona mokwanira. Kuchulukitsa kudya kwa tryptophan kumatha kubweretsa milatonin yambiri ndipo kumatha kupititsa patsogolo kugona bwino.

Zotsatira za Tryptophan

Zakudya zambiri zamapuloteni ndizomwe zimayambira tryptophan (28).

Chifukwa cha izi, mumalandira amino acid pafupifupi nthawi iliyonse yomwe mumadya mapuloteni.

Kudya kwanu kumadalira kuchuluka kwa mapuloteni omwe mumadya komanso kuti ndi mapuloteni ati omwe mumadya.

Zakudya zina ndizapamwamba kwambiri mu tryptophan, kuphatikiza nkhuku, shrimp, mazira, elk ndi nkhanu, pakati pa ena (28).

Akuyerekeza kuti chakudya wamba chimapereka pafupifupi gramu imodzi patsiku ().

Muthanso kuwonjezera ndi tryptophan kapena imodzi mwa mamolekyulu omwe amapanga, monga 5-HTP ndi melatonin.

Chidule Tryptophan imapezeka mu zakudya zomwe zimakhala ndi zomanga thupi kapena zowonjezera. Kuchuluka kwake kwa zakudya zanu kumasiyanasiyana ndi kuchuluka ndi mitundu ya mapuloteni omwe mumadya, koma akuti akuti zakudya zomwe zimadya zimapereka pafupifupi gramu imodzi patsiku.

Momwe Mungagwiritsire Ntchito Zamagetsi a Tryptophan

Ngati mukufuna kukonza kugona kwanu komanso thanzi lanu, ma tryptophan othandizira ayenera kuganizira. Komabe, mulinso ndi njira zina.

Mutha kusankha kuwonjezera ndi ma molekyulu omwe amachokera ku tryptophan. Izi zikuphatikiza 5-HTP ndi melatonin.

Ngati mutenga tryptophan palokha, itha kugwiritsidwa ntchito munjira zina za thupi kupatula kupanga serotonin ndi melatonin, monga kupanga mapuloteni kapena kupanga niacin. Ndicho chifukwa chowonjezera ndi 5-HTP kapena melatonin kungakhale chisankho chabwino kwa anthu ena ().

Iwo omwe akufuna kukonza malingaliro awo kapena kuzindikira angasankhe kumwa tryptophan kapena 5-HTP zowonjezera.

Zonsezi zimatha kukulitsa serotonin, ngakhale 5-HTP ikhoza kusinthidwa kukhala serotonin mwachangu ().

Kuphatikiza apo, 5-HTP itha kukhala ndi zovuta zina, monga kuchepa kwa chakudya komanso kulemera kwa thupi (,).

Mlingo wa 5-HTP umatha kuyambira 100 mpaka 900 mg patsiku ().

Kwa iwo omwe ali ndi chidwi chofuna kulimbikitsa kugona, kuwonjezera ndi melatonin kungakhale chisankho chabwino ().

Mlingo wa 0.5-5 mg patsiku wagwiritsidwa ntchito, pomwe 2 mg ndiye gawo lofala kwambiri ().

Kwa iwo omwe amatenga tryptophan palokha, Mlingo wa magalamu asanu patsiku awonetsedwa ().

Chidule Tryptophan kapena mankhwala ake (5-HTP ndi melatonin) amatha kumwedwa payekha ngati zowonjezera zakudya. Ngati mungasankhe kutenga chimodzi mwazowonjezera izi, chisankho chabwino chimadalira zomwe mukufuna.

Zotsatira zoyipa

Popeza tryptophan ndi amino acid omwe amapezeka muzakudya zambiri, amaganiza kuti amakhala otetezeka mokwanira.

Akuyerekeza kuti chakudya wamba chimakhala ndi gramu imodzi patsiku, koma anthu ena amasankha kuwonjezera ndi kuchuluka kwa magalamu 5 patsiku ().

Zotsatira zake zoyipa zakhala zikuyesedwa kwa zaka zopitilira 50, ndipo ndizochepa kwambiri zomwe zidanenedwapo.

Komabe, zovuta zina monga kunyansidwa ndi chizungulire zanenedwa pamiyeso yoposa 50 mg pa kilogalamu ya kulemera kwa thupi, kapena magalamu 3.4 a wamkulu wa 150-kg (68-kg) wamkulu ().

Zotsatira zoyipa zimatha kukhala zowonekera kwambiri ngati tryptophan kapena 5-HTP ikumwedwa pamodzi ndi mankhwala omwe amakhudza ma serotonin, monga antidepressants.

Ntchito ya serotonin ikawonjezeka kwambiri, vuto lotchedwa serotonin syndrome limatha kubweretsa ().

Zitha kuyambitsa zizindikilo zingapo, kuphatikiza thukuta, kunjenjemera, kusakhazikika komanso delirium ().

Ngati mukumwa mankhwala aliwonse omwe amakhudza ma serotonin anu, lingalirani za dokotala musanatenge tryptophan kapena zowonjezera 5-HTP.

Chidule Kafukufuku wama tryptophan owonjezera amafotokoza zovuta zochepa. Komabe, mseru komanso chizungulire nthawi zina zimawonedwa pamlingo waukulu. Zotsatira zoyipa zimatha kukhala zovuta kwambiri mukamamwa mankhwala omwe amakhudza ma serotonin.

Mfundo Yofunika Kwambiri

Thupi lanu limagwiritsa ntchito tryptophan kupanga mamolekyulu angapo ofunikira, kuphatikiza serotonin ndi melatonin.

Serotonin imakhudza momwe mumamvera, kuzindikira komanso machitidwe anu, pomwe melatonin imakhudza magonedwe anu ogona.

Chifukwa chake, magawo otsika a tryptophan amachepetsa ma serotonin ndi ma melatonin, zomwe zimawononga.

Ngakhale tryptophan imapezeka mu zakudya zokhala ndi mapuloteni, nthawi zambiri amatengedwa ngati chowonjezera. Zitha kukhala zotetezeka pamiyeso yochepa. Komabe, nthawi zina zotsatira zoyipa zimatha kuchitika.

Zotsatirazi zitha kukhala zovuta kwambiri ngati mukumwanso mankhwala omwe amakhudza ma serotonin anu, monga antidepressants.

Ma molekyulu angapo omwe tryptophan amatulutsa m'thupi, kuphatikiza melatonin, nawonso amagulitsidwa ngati zowonjezera.

Ponseponse, tryptophan ndi amino acid wofunikira paumoyo wanu komanso thanzi lanu. Anthu ena atha kupindula ndi kuwonjezera kudya kwa amino acid kapena mamolekyu omwe amapanga.

Kukonza Zakudya: Zakudya Zogona Mokwanira