Aia ke kumu i kapa ʻia ai nā ʻakika amino ʻo nā 'poloka kūkulu o ke ola'. Inā ʻaʻole kēia mau biomolecule ʻaʻole hiki iā ʻoe ke hiamoe, ala, ʻai a hanu paha!
Pono e hoʻonui ʻia kekahi o nā 20 genetically encoded amino acids me ka meaʻai e hoʻokō ai i nā pono o ke kino. Kapa ʻia kēia mau mea he amino acids pono. ʻO kekahi o kēia tryptophand.
ʻO Tryptophan ka hale kūkulu o kekahi mau neurotransmitters a me nā hormones. Mālama kēia mau mea kemika i ke ʻano, ka hiamoe, a me ka pōloli pōloli. No laila, lawa mākou tryptophan pono ke hoolako.
He aha ka Tryptophan?
tryptophanʻo ia kekahi o nā waikawa amino he nui i loaʻa ka protein i nā meaʻai. Hoʻohana ʻia nā amino acids i loko o ko mākou kino e hana i nā protein, akā lawelawe lākou i nā hana ʻē aʻe.
No ka laʻana, pono ia e hana i kekahi mau molekala koʻikoʻi e kōkua i ka hōʻailona. ʻOi loa aku, tryptophan, serotonin a me melatonin Hiki ke hoʻololi ʻia i loko o kahi mole i kapa ʻia ʻo 5-HTP (5-hydroxytryptophan), i hoʻohana ʻia e hana ai.
Hoʻopilikia ka Serotonin i nā kino he nui, me ka lolo a me ka ʻōpū. Hoʻopili ʻia ka hiamoe, ka ʻike, a me ke ʻano i loko o ka lolo.
I kēia manawa, ʻo ka melatonin ka hormone i komo nui i ka pōʻai hiamoe-ala. maʻamau, tryptophan a ʻo nā molekala i hana ʻia e pono no ka hana maikaʻi o ko mākou kino.
Nā hopena o Tryptophan ma ka Mood, Behavior, and Cognition
tryptophanʻOiai he nui kāna mau hana, ʻoi aku ka maikaʻi o kona hopena i ka lolo.
Hoʻopili ʻia nā pae tryptophan haʻahaʻa me nā maʻi naʻau
Hōʻike nā haʻawina he nui ka poʻe me ke kaumaha ma mua o ka maʻamau pae tryptophan hoike mai ua hiki iaia.
Nā noiʻi ʻē aʻe tryptophanua nānā i ka hopena o ka lāʻau i ka hoʻololi ʻana i nā pae koko. Nā mea noiʻi, tryptophan ua hiki iā lākou ke aʻo i kā lākou mau hana ma ka hoʻohaʻahaʻa ʻana i kā lākou pae. No ka hana ʻana i kēia, nā mea noiʻi noiʻi, tryptophani ole tryptophanUa ʻai lākou i ka nui o nā waikawa amino i loaʻa ʻole
ʻO kekahi o ia noiʻi ʻana i hōʻike aku i 15 mau mākua olakino i kahi ʻano koʻikoʻi ʻelua - hoʻokahi manawa maʻamau. pae tryptophan a hoʻokahi haʻahaʻa pae tryptophan me.
Ua ʻike nā mea noiʻi i nā mea komo tryptophan ke loaʻa nā pae hopohopoUa ʻike lākou ua ʻoi aku ka kiʻekiʻe o nā manaʻo o ka ʻeha a me ka huhū. Ma muli o kēia mau hopena, hiki i nā pae tryptophan haʻahaʻa ke kumu i ka hopohopo.
Hiki ke hoʻonui i ka huhū a me ka impulsivity i nā poʻe huhū. Ma ka lima 'ē aʻe, tryptophan Hiki i ka supplementation ke hoʻoikaika i ka nohona maikaʻi.
Hiki i nā pae haʻahaʻa o tryptophan ke hōʻino i ka hoʻomanaʻo a me ke aʻo ʻana
tryptophan Hiki ke hoʻololi i nā pae o ka cognition i nā ʻano like ʻole o ka cognition. he haʻawina, tryptophan ʻike i ka wā e hoʻemi ʻia ai nā pae o ka hoʻomanaʻo lōʻihi, ʻoi aku ka maikaʻi o ka hana o ka hoʻomanaʻo lōʻihi ma mua o nā pae maʻamau.
Ua ʻike ʻia kēia mau hopena me ka ʻole o ka poʻe i komo i ka moʻolelo ʻohana o ke kaumaha a i ʻole.
Eia kekahi, he loiloi maikaʻi, haʻahaʻa pae tryptophanua hōʻike ʻia ua hoʻopilikia maikaʻi ʻia ka cognition a me ka hoʻomanaʻo.
Hoʻopilikia ʻia paha ka hoʻomanaʻo e pili ana i nā hanana a me nā ʻike. ʻO ke kumu o kēia mau hopena pae tryptophan ka emi ʻana o ka hana serotonin.
ʻO Serotonin ke kuleana no ka nui o kāna mau hopena
i loko o ke kino, tryptophanA laila hiki ke hoʻololi ʻia i ka mole 5-HTP, ka mea e hana ai i ke serotonin.
Ma muli o nā hoʻokolohua he nui, hiki i nā mea noiʻi ke hoʻoholo inā kiʻekiʻe a haʻahaʻa paha tryptophan Hoʻomaopopo lākou i ka nui o nā hopena o ko lākou mau pae ma muli o kā lākou hopena i ke serotonin a i ʻole 5-HTP.
ʻO ia hoʻi, tryptophan ʻO ka hoʻonui ʻana i nā pae o ka waikawa amino hiki ke hoʻonui i nā pae o 5-HTP a me serotonin. Hoʻopilikia ka Serotonin a me 5-HTP i nā kaʻina hana i loko o ka lolo a keʻakeʻa i kā lākou hana maʻamau, kaumaha a hiki ke loaʻa ka hopena i ka hopohopo.
ʻO kaʻoiaʻiʻo, nui nā lāʻau lapaʻau i hana ʻia e mālama i ke kaumaha e hoʻololi i ka hana o ke serotonin i loko o ka lolo e hoʻonui i kāna hana. Eia kekahi, pili ka serotonin i nā kaʻina hana o ka lolo e pili ana i ke aʻo ʻana.
Hoʻonui pū ka mālama ʻana me 5-HTP i ke kiʻekiʻe o ke serotonin a me ka insomnia a hoʻomaikaʻi i ka naʻau a me nā pilikia weliweli.
Ma keʻano holoʻokoʻa tryptophanʻO ka hoʻololi ʻana o ke serotonin i serotonin ke kuleana no ka nui o nā hopena i ʻike ʻia ma ke ʻano a me ka cognition.
Nā hopena o Tryptophan ma Melatonin a me ka hiamoe
tryptophanKe hana ʻia ke serotonin i loko o ke kino, hiki ke hoʻololi ʻia i kahi mole koʻikoʻi ʻē aʻe, melatonin.
Haʻawina ma ke koko tryptophanUa hōʻike ʻia ʻo ka piʻi ʻana o nā pae serum e hoʻonui pololei i ka serotonin a me ka melatonin.
Ma waho aʻe o ka loaʻa maoli ʻana i loko o ke kino, ʻo ka melatonin kahi mea hoʻohui kaulana, loaʻa i nā ʻano meaʻai like ʻole e like me nā tōmato, strawberries, a me nā hua waina.
Hoʻopilikia ka Melatonin i ka pōʻai hiamoe-ala o ke kino. Hoʻopilikia kēia pōʻaiapuni i nā hana ʻē aʻe he nui, me ka metabolism o nā meaʻai a me ka ʻōnaehana pale.
Ua hoʻonui nā haʻawina like ʻole i ka meaʻai tryptophanUa hōʻike ʻia e hiki i ka lāʻau lapaʻau ke hoʻomaikaʻi i ka hiamoe ma ka hoʻonui ʻana i ka melatonin.
Ma kahi haʻawina, ʻaina kakahiaka a me ka ʻaina ahiahi tryptophanUa ʻike ʻo ia ʻo ka ʻai ʻana i nā kīʻaha i hoʻonui ʻia e LA i kōkua i nā pākeke e hiamoe wikiwiki a hiamoe lōʻihi, hoʻohālikelike ʻia i ka ʻai ʻana i nā kīʻaha maʻamau.
Ua hōʻemi pū ʻia nā hōʻailona hopohopo a me ke kaumaha, a malia paha tryptophanUa kōkua ia e hoʻonui i ka pae serotonin a me ka melatonin.
Ua hōʻike ʻia nā haʻawina ʻē aʻe i ka lawe ʻana i ka melatonin i mea hoʻohui hiki ke hoʻomaikaʻi i ka nui a me ka maikaʻi o ka hiamoe.
ʻO nā meaʻai me Tryptophan
He nui nā meaʻai i loaʻa i ka protein ka maikaʻi. tryptophan he mau kumuwaiwai. No laila, ʻaneʻane loaʻa iā ʻoe kekahi o kēia waikawa amino ke ʻai ʻoe i ka protein.
ʻO ka nui i lawe ʻia ma muli o ka nui o ka protein āu e ʻai ai a me nā kumu protein āu e ʻai ai.
ʻO kekahi mau meaʻai, ʻoi aku ka moa, ka ʻōpae, nā hua, a me ka pāpaʻi tryptophan ma ke ano o ke kiekie.
Manaʻo ʻia kahi meaʻai maʻamau e hāʻawi ma kahi o 1 gram i kēlā me kēia lā. Eia kekahi tryptophan a i ʻole hiki iā ʻoe ke hoʻohui iā ia me kekahi o nā molekala e hana ai, e like me 5-HTP a me ka melatonin.
E hoʻomaikaʻi i ka maikaʻi o ka moe, nā mea hoʻohui tryptophan pono e noonoo. Eia naʻe, pono e hoʻomaopopoʻia he mau koho'ē aʻe.
tryptophanHiki iā ʻoe ke koho e hoʻohui i nā molekala i loaʻa mai ʻO kēia ka 5-HTP a me ka melatonin.
tryptophanMa waho aʻe o ka hana ʻana i ke serotonin a me ka melatonin, hiki ke hoʻohana ʻia i nā hana kino ʻē aʻe (e like me ka hana ʻana o ka protein a i ʻole niacin). ʻO ia ke kumu o ka hoʻohui ʻana me 5-HTP a i ʻole melatonin he koho maikaʻi loa ia no kekahi poʻe.
ʻO ka poʻe makemake e hoʻomaikaʻi i ko lākou ʻano a i ʻole ka ʻano cognitive, tryptophan a i ʻole e lawe i nā mea hoʻohui 5-HTP.
Hiki i nā mea ʻelua ke hoʻonui i ke serotonin, akā hiki i ka 5-HTP ke hoʻololi koke i ke serotonin. Eia kekahi, hiki i ka 5-HTP ke loaʻa nā hopena ʻē aʻe, e like me ka hōʻemi ʻana i ka ʻai a me ke kaumaha o ke kino.
Hiki i ka 5-HTP ke kau mai ka 100-900 mg i kēlā me kēia lā. No ka poʻe i hopohopo nui i ka hoʻoulu ʻana i ka hiamoe, ʻo ka hoʻohui ʻana me ka melatonin ke koho maikaʻi loa. Ua hoʻohana ʻia nā ʻano o 0.5-5 mg i kēlā me kēia lā; ʻO 2mg ka mea maʻamau.
He aha nā hopena ʻaoʻao o Tryptophan?
tryptophan Manaʻo ʻia ʻo ia ka palekana i nā helu maʻamau no ka mea he amino acid ia i loaʻa i nā meaʻai he nui.
ʻO ka meaʻai maʻamau i manaʻo ʻia e loaʻa i ka 1 grams i kēlā me kēia lā, akā koho kekahi poʻe e hoʻohui me nā ʻāpana a hiki i ka 5 grams i kēlā me kēia lā.Ua aʻo ʻia kona mau hopena ʻaoʻao no nā makahiki he 50 a he kakaikahi wale nō i hōʻike ʻia.
Eia nō naʻe, ua hōʻike ʻia nā hopena ʻaoʻao e like me ka nausea a me ka noʻonoʻo ʻana ma luna o 50 mg no ke kilo o ke kaumaha o ke kino, a i ʻole 68 grams no ke kanaka makua 3.4 kg.
tryptophan Hiki ke ʻike ʻia nā hopena ʻaoʻao ke lawe ʻia me nā lāʻau lapaʻau e pili ana i nā pae serotonin, e like me nā antidepressants a i ʻole 5-HTP antidepressants.
Ke piʻi nui ka hana serotonin, hiki ke loaʻa kahi maʻi i kapa ʻia ʻo serotonin syndrome. Hiki iā ia ke hoʻoulu i nā hōʻailona like ʻole e like me ka wela, haʻalulu, hopohopo, a me ka delirium.
Inā ʻoe e hoʻohana nei i kekahi lāʻau lapaʻau e pili ana i ka pae serotonin, tryptophan E kūkākūkā i kāu kauka ma mua o ka lawe ʻana i nā mea hoʻohui a i ʻole nā mea hoʻohui 5-HTP.
Ma ka hopena;
Hoʻohana ko mākou kino i ka tryptophan e hana i nā molekole koʻikoʻi, me ka serotonin a me ka melatonin.
Hoʻopilikia ka Serotonin i ke ʻano, cognition, a me ka hana, aʻo ka melatonin e pili ana i ka pōʻai hiamoe-ala.
No laila, haʻahaʻa tryptophan Hiki i nā pae ke hoʻohaʻahaʻa i ke kiʻekiʻe o ke serotonin a me ka melatonin a hoʻopilikia i nā hopena.
tryptophan Loaʻa ia i nā meaʻai i loaʻa i ka protein akā lawe pinepine ʻia ma ke ʻano he mea hoʻohui. Ua manaʻo ʻia he palekana ma nā ʻano haʻahaʻa. Eia naʻe, hiki ke ʻike ʻia nā hopena ʻaoʻao i kēlā me kēia manawa.
Hiki i kēia mau hopena ʻaoʻao ke koʻikoʻi inā ʻoe e lawe i nā lāʻau e pili ana i nā pae serotonin, e like me nā antidepressants.
