Cov ntsiab lus ntawm tsab xov xwm
Muaj ib qho laj thawj vim li cas cov amino acids hu ua 'lub tsev thaiv ntawm lub neej'. Yog tsis muaj cov biomolecules no koj yuav pw tsis tau tsaug zog, sawv, noj lossis ua pa!
Ob peb ntawm 20 genetic encoded amino acids yuav tsum tau ntxiv nrog cov khoom noj kom tau raws li lub cev xav tau. Cov no hu ua qhov tseem ceeb amino acids. Ib tug ntawm cov no tryptophand.
Tryptophan yog lub tsev thaiv ntawm ntau cov neurotransmitters thiab cov tshuaj hormones. Cov tshuaj no tswj kev xav, pw tsaug zog, thiab kev tshaib kev nqhis. Yog li ntawd, peb muaj txaus tryptophan muab yog yuav tsum tau.
Tryptophan yog dab tsi?
tryptophanyog ib qho ntawm ntau cov amino acids uas muaj protein ntau hauv cov khoom noj. Amino acids siv hauv peb lub cev los ua cov protein, tab sis lawv kuj ua haujlwm rau lwm yam.
Piv txwv li, nws yuav tsum tau tsim ntau lub molecules tseem ceeb uas pab hauv kev taw qhia. Tshwj xeeb, tryptophan, serotonin thiab melatonin Nws tuaj yeem hloov mus rau hauv lub molecule hu ua 5-HTP (5-hydroxytryptophan), uas yog siv los ua
Serotonin cuam tshuam rau ntau lub cev, nrog rau lub hlwb thiab cov hnyuv. Kev pw tsaug zog, kev paub, thiab kev xav tau cuam tshuam tshwj xeeb hauv lub hlwb.
Lub caij no, melatonin yog cov tshuaj hormone feem ntau koom nrog hauv lub voj voog pw tsaug zog. Feem ntau, tryptophan thiab cov molecules nws tsim yog tsim nyog rau kev ua haujlwm zoo ntawm peb lub cev.
Cov txiaj ntsig ntawm tryptophan rau lub siab, tus cwj pwm, thiab kev paub
tryptophanTxawm hais tias nws muaj ntau lub luag haujlwm, nws cov txiaj ntsig ntawm lub hlwb yog qhov tshwj xeeb tshaj plaws.
Tsawg tryptophan muaj feem xyuam nrog kev xav tsis zoo
Ntau cov kev tshawb fawb qhia tias cov neeg uas muaj kev nyuaj siab muaj qis dua li qub tryptophan qib qhia tias nws ua tau.
Lwm yam kev tshawb fawb tryptophantshuaj xyuas cov teebmeem ntawm cov tshuaj ntawm kev hloov ntshav. Cov kws tshawb fawb, tryptophan lawv muaj peev xwm kawm tau lawv cov dej num los ntawm kev txo lawv cov qib. Txhawm rau ua qhov no, cov neeg tshawb nrhiav, tryptophanhauv lub tryptophanLawv noj ntau cov amino acids tsis muaj
Ib txoj kev tshawb fawb no nthuav tawm 15 cov neeg laus noj qab haus huv rau ib puag ncig kev ntxhov siab ob zaug - ib zaug ib txwm. tryptophan qib thiab ib zaug qis tryptophan qib nrog.
Cov kws tshawb fawb pom tias cov neeg koom nrog tryptophan thaum muaj qib kev ntxhov siabLawv pom tias muaj kev ntxhov siab thiab ntxhov siab ntau dua. Raws li cov txiaj ntsig no, qib qis tryptophan tuaj yeem ua rau muaj kev ntxhov siab.
Kev txhoj puab heev thiab impulsivity kuj tseem tuaj yeem ua rau cov neeg txhoj puab heev. Ntawm qhov tod tes, tryptophan Kev txhawb nqa kuj tseem yuav txhawb nqa tus cwj pwm zoo.
Tsawg theem ntawm tryptophan tuaj yeem ua rau tsis nco qab thiab kev kawm
tryptophan Kev hloov pauv hauv qib kev paub yuav cuam tshuam rau ntau yam ntawm kev paub. kev kawm, tryptophan pom tias thaum cov theem ntawm kev nco mus ntev raug txo, qhov ua tau zoo ntawm kev nco mus ntev yog qhov phem dua li qib qub.
Cov teebmeem no tau pom txawm hais tias cov neeg koom nrog muaj keeb kwm ntawm kev nyuaj siab los yog tsis.
Tsis tas li ntawd, kev tshuaj xyuas zoo, qis tryptophan qibqhia tias kev txawj ntse thiab kev nco tau cuam tshuam tsis zoo.
Kev nco muaj feem xyuam nrog cov xwm txheej thiab kev paub dhau los yuav raug cuam tshuam tshwj xeeb. Yog vim li cas rau cov teebmeem no tryptophan qib txo qis hauv serotonin ntau lawm.
Serotonin yog lub luag haujlwm rau ntau yam ntawm nws cov teebmeem
hauv lub cev, tryptophanTom qab ntawd nws tuaj yeem hloov mus rau 5-HTP molecule, uas tsim serotonin.
Raws li ntau qhov kev sim, cov kws tshawb fawb tuaj yeem txiav txim siab seb qhov siab lossis qis tryptophan Lawv lees paub tias ntau qhov cuam tshuam ntawm lawv cov qib yog vim lawv cov teebmeem ntawm serotonin lossis 5-HTP.
Hauv lwm lo lus, tryptophan Kev nce qib ntawm cov amino acid tuaj yeem nce qib ntawm 5-HTP thiab serotonin. Serotonin thiab 5-HTP cuam tshuam rau ntau cov txheej txheem hauv lub hlwb thiab cuam tshuam rau lawv cov kev ua haujlwm ib txwm muaj, kev nyuaj siab thiab tuaj yeem cuam tshuam rau kev ntxhov siab.
Qhov tseeb, ntau cov tshuaj tsim los kho kev nyuaj siab hloov cov kev ua ntawm serotonin hauv lub hlwb kom nce nws cov haujlwm. Ntxiv mus, serotonin cuam tshuam rau lub hlwb cov txheej txheem ntsig txog kev kawm.
Kev kho mob nrog 5-HTP kuj nce qib ntawm serotonin nrog rau insomnia thiab txhim kho kev xav thiab kev ntxhov siab.
Feem ntau, tryptophanKev hloov pauv ntawm serotonin rau serotonin yog lub luag haujlwm rau ntau qhov kev pom zoo ntawm kev xav thiab kev paub.
Cov teebmeem ntawm tryptophan ntawm Melatonin thiab pw tsaug zog
tryptophanThaum serotonin tsim nyob rau hauv lub cev, nws tuaj yeem hloov mus rau lwm yam tseem ceeb molecule, melatonin.
Kev tshawb fawb hauv ntshav tryptophanNws tau raug pom tias qhov nce hauv cov ntshav hauv cov ntshav ncaj qha nce serotonin thiab melatonin.
Ntxiv rau qhov pom muaj nyob hauv lub cev, melatonin yog ib qho khoom siv nrov, pom muaj ntau yam khoom noj xws li txiv lws suav, strawberries, thiab txiv hmab txiv ntoo.
Melatonin cuam tshuam rau lub cev pw tsaug zog-tsim lub voj voog. Lub voj voog no cuam tshuam rau ntau yam haujlwm, suav nrog cov metabolism hauv cov as-ham thiab lub cev tiv thaiv kab mob.
Ntau yam kev tshawb fawb tau nce kev noj haus tryptophanNws tau pom tias cov tshuaj tuaj yeem txhim kho kev pw tsaug zog los ntawm kev nce melatonin.
Ntawm kev kawm, noj tshais thiab noj hmo tryptophanNws pom tias noj LA-enriched nplej tau pab cov neeg laus tsaug zog sai thiab tsaug zog ntev dua, piv rau kev noj zaub mov zoo.
Cov tsos mob ntawm kev ntxhov siab thiab kev nyuaj siab kuj tau txo, thiab tej zaum tryptophanNws pab nce qib serotonin thiab melatonin.
Lwm cov kev tshawb fawb kuj tau pom tias noj melatonin ntxiv tuaj yeem txhim kho tus nqi thiab pw tsaug zog zoo.
Cov khoom noj uas muaj tryptophan
Ntau yam khoom noj uas muaj protein ntau yog qhov zoo. tryptophan yog cov peev txheej. Yog li ntawd, koj yuav luag ib txwm tau txais qee cov amino acid no thaum koj noj cov protein.
Tus nqi npaum li cas nyob ntawm seb koj noj cov protein ntau npaum li cas thiab cov protein ntau npaum li cas koj noj.
Tej yam khoom noj, tshwj xeeb tshaj yog nqaij qaib, cws, qe, thiab crab tryptophan nyob rau hauv cov nqe lus ntawm siab.
Kev noj zaub mov zoo yog kwv yees li 1 gram ib hnub. Ntxiv mus tryptophan los yog koj tuaj yeem ntxiv nws nrog ib qho ntawm cov molecules nws tsim, xws li 5-HTP thiab melatonin.
Txiv Hmab Txiv Ntoo
| Txiv Hmab Txiv Ntoo | TRIPTOPOPHAN CONTENT (G / CUP) |
| Apricots (qhuav, uncooked) | 0.104 |
| Kiwi (ntsuab, ntsuab) | 0.027 |
| Mango (raws) | 0.021 |
| Txiv kab ntxwv (raw, unpeeled) | 0.020 |
| Cherry (qab zib, pitted, nyoos) | 0.012 |
| Papaya (raws) | 0.012 |
| Fig (raws) | 0.004 |
| Pear (raws) | 0.003 |
| Kua (raws li, peeled) | 0.001 |
zaub
| Zaub | TRIPTOPOPHAN CONTENT (G / CUP) |
| Soybeans (ntsuab, nyoos) | 0.402 |
| Black-eyed peas (dub qhov muag, boiled) | 0.167 |
| qos | 0.103 |
| Qej (raw) | 0.090 |
| Taum raum (sprouted, nyoos) | 0.081 |
| Broccoli (nqaij, tsis ntsev) | 0.059 |
| Asparagus (kua, unsalted) | 0.052 |
| Brussels sprouts (raws) | 0.033 |
| Mung taum (sprouted, boiled) | 0.035 |
| Cauliflower (ntsuab, nyoos) | 0.025 |
| Dos (raws li, tws) | 0.022 |
| Carrot (raws) | 0.015 |
| Okra (raws li, khov) | 0.013 |
| Spinach (raws) | 0.012 |
| Cabbage (raws) | 0.007 |
| Leeks (boiled, unsalted) | 0,007 per ib |
Txiv ntseej thiab noob
| NKAUJ THIAB QHIA | TRIPTOPOPHAN CONTENT (G / CUP) |
| Pumpkin noob (roasted, salted) | 0.0671 |
| Sunflower noob (roasted hauv roj) | 0.413 |
| Almonds (qhuav roasted) | 0.288 |
| Txiv ntseej (tws) | 0.222 |
| Chestnuts (boiled) | 0.010 |
Hiav txwv cov khoom
| KHOOM | TRIPTOPHAN COV NTAUB NTAWV (G / MEASUREMENT) |
| Yellowtail ntses (siav) | 0.485 / 0.5 fillets |
| Bluefish (raws) | 0.336 / ib |
| Spiny lobster (siav) | 0.313 |
| Poj huab tais Crab (siav) | 0,281 |
| Salmon (kub, siav) | 0.260 |
| Tuna (dawb, kaus poom hauv roj) | 0,252 |
| Herring (zeeg) | 0.223 |
| Atlantic cod (cov kaus poom) | 0.217 |
| Blue mussel (raw) | 0.200 |
| Mackerel (raws) | 0.184 |
| Octopus (zeeg) | 0.142 |
| Oysters (tsiaj qus, sab hnub tuaj, siav) | 0.117 |
Khoom noj siv mis
| KHOOM PLIG | TRIPTOPOPHAN CONTENT (G / CUP) |
| mozzarella cheese | 0.727 |
| Cheddar cheese | 0.722 |
| Swiss cheese | 0.529 |
| Parmesan cheese (grated) | 0.383 |
| Feta cheese (crumbled) | 0.300 |
| Whey (qhuav, qab zib) | 0.297 |
| Tsev cheese (creamy) | 0.166 |
| Ricotta cheese (mis nyuj muaj roj tsawg) | 0.157 / ½ khob |
| Mis nyuj (3,7%) | 0.112 |
| Qe (tag nrho, nyoos, tshiab) | 0.083 / ib |
| Cream (kua, hnyav whipping) | 0.079 |
| Yogurt (tag nrho cov mis nyuj, dawb) | 0.034 |
| Cream cheese | 0,010 / tablespoon |
| qaub cream (cultured) | 0.005 / tablespoon |
| Butter (kub) | 0,001 |
Cereals thiab Pasta
| KHOOM | TRIPTOPOPHAN CONTENT (G / CUP) |
| barley hmoov | 0.259 |
| Pasta (dawb) | 0.183 |
| hmoov nplej tag nrho | 0.159 |
| Rice (dawb, ntev grain, nyoos) | 0.154 |
| Rice hmoov (xim av) | 0.145 |
| Sorghum hmoov (whole grain) | 0.128 |
| Pob kws kernel (dawb) | 0.111 |
| Teff (ua noj) | 0.103 |
| Cornmeal (daj, enriched) | 0.071 |
Yuav siv tryptophan ntxiv li cas
Txhawm rau txhim kho kev pw tsaug zog zoo, tryptophan ntxiv tsim nyog xav txog. Txawm li cas los xij, nws yuav tsum tau muab sau tseg tias muaj lwm txoj kev xaiv.
tryptophanKoj tuaj yeem xaiv los ntxiv cov molecules tau los ntawm Cov no suav nrog 5-HTP thiab melatonin.
tryptophanNtxiv nrog rau kev tsim cov serotonin thiab melatonin, nws tuaj yeem siv rau lwm yam hauv lub cev (xws li kev tsim cov protein lossis niacin). Qhov no yog vim li cas ntxiv nrog 5-HTP lossis melatonin tuaj yeem yog qhov kev xaiv zoo dua rau qee tus neeg.
Cov neeg uas xav txhim kho lawv txoj kev xav lossis kev txawj ntse, tryptophan los yog noj 5-HTP ntxiv.
Ob leeg tuaj yeem nce serotonin, tab sis 5-HTP tuaj yeem hloov mus rau serotonin sai dua. Ntxiv mus, 5-HTP yuav muaj lwm yam teebmeem, xws li txo cov khoom noj thiab lub cev hnyav.
5-HTP koob tshuaj tuaj yeem nyob ntawm 100-900 mg ib hnub. Rau cov neeg uas txhawj xeeb tshaj plaws nrog kev txhawb nqa kev pw tsaug zog, ntxiv nrog melatonin yog qhov kev xaiv zoo tshaj. Cov koob tshuaj 0.5-5 mg ib hnub tau siv; 2mg yog qhov koob tshuaj ntau tshaj plaws.
Dab tsi yog qhov cuam tshuam ntawm tryptophan?
tryptophan Nws suav hais tias muaj kev nyab xeeb nyob rau hauv ib txwm muaj vim tias nws yog ib qho amino acid muaj nyob hauv ntau cov khoom noj.
Kev noj zaub mov zoo yog kwv yees kom muaj 1 gram ib hnub, tab sis qee tus neeg xaiv ntxiv nrog cov koob tshuaj txog li 5 grams tauj ib hnub. Nws cov kev mob tshwm sim tau raug kawm rau ntau dua 50 xyoo thiab tsawg heev tau tshaj tawm.
Txawm li cas los xij, qee zaus cov kev mob tshwm sim xws li xeev siab thiab kiv taub hau tau raug tshaj tawm ntawm koob tshuaj ntau dua 50 mg ib kilogram ntawm lub cev hnyav, lossis 68 grams rau tus neeg laus 3.4 kg.
tryptophan Cov kev mob tshwm sim tuaj yeem tshwm sim ntau dua thaum noj cov tshuaj uas cuam tshuam rau qib serotonin, xws li tshuaj tiv thaiv kev nyuaj siab lossis 5-HTP tshuaj tiv thaiv kev ntxhov siab.
Thaum cov kev ua serotonin dhau los ua ntau dhau, qhov mob hu ua serotonin syndrome tuaj yeem tshwm sim. Nws tuaj yeem ua rau ntau yam tsos mob xws li tawm hws, tshee, ntxhov siab, thiab delirium.
Yog tias koj siv cov tshuaj uas cuam tshuam rau qib serotonin, tryptophan Nrog koj tus kws kho mob tham ua ntej noj cov tshuaj 5-HTP.
Vim li ntawd;
Peb lub cev siv tryptophan los ua ntau lub molecules tseem ceeb, suav nrog serotonin thiab melatonin.
Serotonin cuam tshuam rau lub siab, kev paub, thiab kev coj cwj pwm, thaum melatonin cuam tshuam rau lub voj voog pw tsaug zog.
Li no, qis tryptophan qib tuaj yeem txo qis qib serotonin thiab melatonin thiab ua rau muaj kev phom sij.
tryptophan Nws pom muaj nyob rau hauv cov khoom noj uas muaj protein ntau tab sis feem ntau yog siv los ua ib qho ntxiv. Nws suav hais tias muaj kev nyab xeeb nyob rau hauv cov koob tshuaj nruab nrab. Txawm li cas los xij, cov kev mob tshwm sim kuj tuaj yeem tshwm sim los ntawm lub sijhawm.
Cov kev mob tshwm sim no yuav hnyav dua yog tias koj noj cov tshuaj uas cuam tshuam rau qib serotonin, xws li tshuaj tiv thaiv kev nyuaj siab.
Cov Ntawv Koj Yuav Tsum Nyeem
