Akwai dalilin da yasa ake kiran amino acid 'tubalan ginin rayuwa'. Idan ba tare da waɗannan kwayoyin halitta ba, ba za ku iya barci, tashi, ci ko numfashi ba!
Kadan daga cikin amino acid guda 20 da aka sanya su a cikin kwayoyin halitta suna buƙatar a ƙara su da abinci mai gina jiki don biyan bukatun jiki. Ana kiran waɗannan amino acid masu mahimmanci. Daya daga cikin wadannan tryptophand.
Tryptophan shine tubalin ginin neurotransmitters da hormones da yawa. Wadannan sinadarai suna sarrafa yanayi, barci, da hawan yunwa. Saboda haka, muna da isasshen tryptophan bayarwa wajibi ne.
Menene Tryptophan?
tryptophanyana ɗaya daga cikin yawancin amino acid waɗanda ke ɗauke da furotin a cikin abinci. Ana amfani da amino acid a jikinmu don yin sunadaran, amma kuma suna yin wasu ayyuka.
Misali, ana buƙatar samar da wasu mahimman kwayoyin halitta waɗanda ke taimakawa wajen yin sigina. Musamman, tryptophan, serotonin da kuma Melatonin Ana iya canza shi zuwa kwayar halitta mai suna 5-HTP (5-hydroxytryptophan), wanda ake amfani da shi don yin.
Serotonin yana shafar gabobin da yawa, gami da kwakwalwa da hanji. Barci, fahimta, da yanayi suna shafar musamman a cikin kwakwalwa.
A halin yanzu, melatonin shine hormone mafi yawan shiga cikin sake zagayowar barci. Gabaɗaya, tryptophan kuma kwayoyin da yake samarwa sun zama dole don kyakkyawan aiki na jikinmu.
Tasirin Tryptophan akan Yanayi, Halaye, da Fahimci
tryptophanKo da yake yana da ayyuka da yawa, tasirinsa akan ƙwaƙwalwa yana da ban mamaki musamman.
Ƙananan matakan tryptophan suna da alaƙa da cututtukan yanayi
Yawancin bincike sun nuna cewa mutanen da ke da damuwa suna da ƙasa fiye da na al'ada matakan tryptophan ya nuna zai iya.
Sauran bincike tryptophanyayi nazarin tasirin maganin akan canza matakan jini. Masu bincike, tryptophan sun sami damar koyon ayyukansu ta hanyar rage matakan su. Don yin wannan, mahalarta bincike, tryptophancikin ko tryptophanSun cinye yawancin amino acid ba tare da
Ɗaya daga cikin irin wannan binciken ya fallasa manya masu lafiya 15 zuwa yanayin damuwa sau biyu - sau ɗaya na al'ada. matakan tryptophan kuma sau ɗaya ƙasa matakan tryptophan tare da.
Masu bincike sun gano cewa mahalarta tryptophan lokacin da akwai matakan damuwaSun gano cewa jin tashin hankali da fushi sun fi girma. Dangane da waɗannan sakamakon, ƙananan matakan tryptophan na iya haifar da damuwa.
Har ila yau zalunci da rashin jin daɗi na iya karuwa a cikin mutane masu tsaurin ra'ayi. A wannan bangaren, tryptophan kari kuma na iya karfafa kyawawan halaye na zamantakewa.
Ƙananan matakan tryptophan na iya lalata ƙwaƙwalwar ajiya da koyo
tryptophan Canje-canje a cikin matakan fahimta na iya shafar bangarori daban-daban na fahimta. karatu, tryptophan gano cewa lokacin da aka rage matakan ƙwaƙwalwar ajiya na dogon lokaci, aikin ƙwaƙwalwar ajiyar lokaci ya fi muni fiye da matakan al'ada.
An ga waɗannan tasirin ba tare da la'akari da ko mahalarta suna da tarihin iyali na ciki ko a'a ba.
Bugu da ƙari, babban bita, ƙananan matakan tryptophanya bayyana cewa cognition da memory adversely shafi.
Ƙwaƙwalwar ƙwaƙwalwa da ke da alaƙa da abubuwan da suka faru da abubuwan da suka faru na iya yin rauni musamman. Dalilin wadannan illolin shine matakan tryptophan raguwa a cikin samar da serotonin.
Serotonin yana da alhakin yawancin tasirin sa
cikin jiki, tryptophanAna iya canza shi zuwa kwayoyin 5-HTP, wanda ke haifar da serotonin.
Dangane da gwaje-gwaje masu yawa, masu bincike zasu iya tantance ko babba ko ƙasa tryptophan Sun yarda cewa yawancin tasirin matakan su shine sakamakon tasirin su akan serotonin ko 5-HTP.
Watau, tryptophan Ƙara matakan amino acid na iya ƙara matakan 5-HTP da serotonin. Serotonin da 5-HTP suna shafar matakai da yawa a cikin kwakwalwa kuma suna tsoma baki tare da ayyukansu na yau da kullun, ciki kuma yana iya yin tasiri akan damuwa.
A gaskiya ma, yawancin magungunan da aka tsara don magance damuwa suna canza aikin serotonin a cikin kwakwalwa don ƙara yawan aiki. Bugu da ƙari, serotonin yana rinjayar tsarin kwakwalwa da ke da alaka da koyo.
Jiyya tare da 5-HTP kuma yana ƙara matakin serotonin da kuma rashin barci kuma yana inganta yanayin yanayi da rashin tsoro.
Gabaɗaya, tryptophanJuyawar serotonin zuwa serotonin yana da alhakin yawancin abubuwan da aka gani akan yanayi da fahimta.
Illar Tryptophan akan Melatonin da Barci
tryptophanLokacin da aka samar da serotonin a cikin jiki, ana iya canza shi zuwa wani muhimmin kwayar halitta, melatonin.
Nazarin jini tryptophanAn nuna cewa karuwa a cikin matakan jini kai tsaye yana ƙaruwa da serotonin da melatonin.
Baya ga samunsa ta dabi'a a cikin jiki, melatonin sanannen kari ne, wanda ake samu a abinci iri-iri kamar tumatur, strawberries, da inabi.
Melatonin yana shafar yanayin farkawa na jiki. Wannan sake zagayowar yana rinjayar wasu ayyuka masu yawa, ciki har da metabolism na gina jiki da tsarin rigakafi.
Nazari daban-daban sun kara yawan abinci mai gina jiki tryptophanAn nuna cewa maganin zai iya inganta barci ta hanyar kara yawan melatonin.
A karatu, karin kumallo da abincin dare tryptophanYa gano cewa cin hatsin da aka wadatar da LA na taimaka wa manya yin barci da sauri da kuma yin barci mai tsawo, idan aka kwatanta da cin daidaitattun hatsi.
An rage damuwa da alamun damuwa, kuma mai yiwuwa tryptophanYa taimaka haɓaka matakan serotonin da melatonin.
Sauran binciken kuma sun nuna cewa shan melatonin a matsayin kari na iya inganta adadin da ingancin barci.
Abincin da Ya ƙunshi Tryptophan
Yawancin abinci daban-daban masu dauke da furotin suna da kyau. tryptophan su ne albarkatun. Don haka, kusan koyaushe kuna samun wasu daga cikin wannan amino acid lokacin da kuke cin furotin.
Adadin da aka ɗauka ya dogara da adadin furotin da kuke cinye da kuma abin da tushen furotin kuke ci.
Wasu abinci, musamman kaza, shrimp, qwai, da kaguwa tryptophan dangane da girma.
An kiyasta abinci na yau da kullun don samar da kusan gram 1 kowace rana. Haka kuma tryptophan ko kuma za ku iya ƙara shi da ɗaya daga cikin ƙwayoyin da yake samarwa, kamar 5-HTP da melatonin.
Don inganta ingancin barci, tryptophan kari daraja tunani akai. Duk da haka, ya kamata a lura cewa akwai wasu zaɓuɓɓuka.
tryptophanKuna iya zaɓar don ƙarin ƙwayoyin da aka samo daga Waɗannan sun haɗa da 5-HTP da melatonin.
tryptophanBaya ga samar da serotonin da melatonin, ana iya amfani da shi a wasu hanyoyin tafiyar da jiki (kamar samar da furotin ko niacin). Wannan shine dalilin da ya sa haɓakawa tare da 5-HTP ko melatonin na iya zama mafi kyawun zaɓi ga wasu mutane.
Masu son inganta yanayin su ko yanayin fahimi, tryptophan ko 5-HTP kari.
Dukansu na iya ƙara serotonin, amma 5-HTP na iya canzawa zuwa serotonin da sauri. Bugu da ƙari, 5-HTP na iya samun wasu tasiri, kamar rage cin abinci da nauyin jiki.
5-HTP allurai na iya zuwa daga 100-900 MG kowace rana. Ga waɗanda suka fi damuwa da haɓaka barci, ƙarawa tare da melatonin shine mafi kyawun zaɓi. An yi amfani da allurai na 0.5-5 MG kowace rana; 2mg shine mafi yawan kashi.
Menene illolin Tryptophan?
tryptophan Ana la'akari da shi lafiya a cikin adadin al'ada saboda amino acid ne da ake samu a yawancin abinci.
An kiyasta cin abinci na yau da kullun yana ƙunshi gram 1 a kowace rana, amma wasu mutane sun zaɓi ƙarawa da allurai har zuwa gram 5 kowace rana.An yi nazarin illolinsa fiye da shekaru 50 kuma kaɗan ne aka ruwaito.
Koyaya, an ba da rahoton sakamako masu lahani na lokaci-lokaci kamar tashin zuciya da amai a allurai sama da 50 MG a kowace kilogiram na nauyin jiki, ko gram 68 ga babba mai nauyin kilo 3.4.
tryptophan Sakamakon sakamako na iya zama mafi bayyanawa lokacin da aka sha tare da magunguna waɗanda ke shafar matakan serotonin, irin su antidepressants ko 5-HTP antidepressants.
Lokacin da aikin serotonin ya zama mai girma, yanayin da ake kira ciwo na serotonin zai iya faruwa. Yana iya haifar da alamu iri-iri da suka haɗa da gumi, rawar jiki, damuwa, da ɓacin rai.
Idan kuna amfani da kowane magani wanda ke shafar matakin serotonin, tryptophan Tuntuɓi likitan ku kafin shan kari ko kari na 5-HTP.
A sakamakon haka;
Jikinmu yana amfani da tryptophan don yin abubuwa masu mahimmanci da yawa, ciki har da serotonin da melatonin.
Serotonin yana rinjayar yanayi, fahimta, da hali, yayin da melatonin ke shafar sake zagayowar barci.
Saboda haka, low tryptophan matakan na iya rage matakan serotonin da melatonin kuma suna haifar da illa.
tryptophan Ana samunsa a cikin abincin da ke ɗauke da furotin amma galibi ana ɗaukarsa azaman kari. Ana ɗaukarsa lafiya a cikin matsakaicin allurai. Duk da haka, ana iya samun sakamako masu illa daga lokaci zuwa lokaci.
Wadannan illa na iya zama mafi tsanani idan kuna shan magungunan da ke shafar matakan serotonin, irin su antidepressants.
