Ọdịnaya nke edemede
Onwere ihe kpatara eji akpọ amino asịd 'ihe mgbochi nke ndụ'. Enweghị biomolecules ndị a ị gaghị enwe ike ihi ụra, teta, rie nri ma ọ bụ ọbụna iku ume!
Ole na ole n'ime amino acid 20 nwere mkpụrụ ndụ ihe nketa ka ekwesịrị ịgbakwunye nri na-edozi ahụ iji gboo mkpa anụ ahụ. A na-akpọ ndị a amino acid dị mkpa. Otu n'ime ndị a tryptophand.
Tryptophan bụ ngọngọ ụlọ nke ọtụtụ neurotransmitters na homonụ. Chemicals ndị a na-achịkwa ọnọdụ, ihi ụra, na usoro agụụ. Ya mere, anyị nwere ezuru tryptophan inye bụ iwu.
Kedu ihe bụ Tryptophan?
tryptophanbụ otu n'ime ọtụtụ amino acid nwere protein na nri. A na-eji Amino acid eme ihe n'ahụ anyị iji mepụta protein, mana ha na-arụkwa ọrụ ndị ọzọ.
Dịka ọmụmaatụ, achọrọ ka imepụta ọtụtụ mkpụrụ ndụ ihe dị mkpa na-enyere aka n'igosipụta. Karịsịa, tryptophan, serotonin na melatonin Enwere ike ịtụgharị ya ka ọ bụrụ molecule a na-akpọ 5-HTP (5-hydroxytryptophan), nke a na-eji eme ihe.
Serotonin na-emetụta ọtụtụ akụkụ ahụ, gụnyere ụbụrụ na eriri afọ. A na-emetụta ụra, ọgụgụ isi, na ọnọdụ uche kpọmkwem na ụbụrụ.
Ka ọ dị ugbu a, melatonin bụ homonụ na-etinyekarị aka na okirikiri ụra. N'ozuzu, tryptophan na ụmụ irighiri ihe ndị ọ na-emepụta dị mkpa maka ịrụ ọrụ kacha mma nke ahụ anyị.
Mmetụta Tryptophan na Mmetụta, Omume, na Nghọta
tryptophanỌ bụ ezie na ọ nwere ọtụtụ ọrụ, mmetụta ya na ụbụrụ na-adọrọ mmasị karịsịa.
A na-ejikọta ọkwa tryptophan dị ala na nsogbu ọnọdụ uche
Ọtụtụ nchọpụta na-egosi na ndị nwere ịda mbà n'obi nwere ala karịa ka ọ dị ọkwa nke tryptophan gosiri na o nwere ike.
Nnyocha ndị ọzọ tryptophannyochaa mmetụta ọgwụ na-agbanwe n'ọkwa ọbara. Ndị nchọpụta, tryptophan ha nwere ike mụta ọrụ ha site n'iwetu ọkwa ha. Iji mee nke a, ndị na-eme nchọpụta, tryptophanna ma ọ bụ tryptophanHa riri nnukwu amino acid na-enweghị
Otu nnyocha dị otú ahụ kpughere ndị okenye 15 ahụ ike na gburugburu ebe mgbakasị ahụ ugboro abụọ - otu oge. ọkwa nke tryptophan na otu ugboro ala ọkwa nke tryptophan ya na.
Ndị nchọpụta chọpụtara na ndị sonyere tryptophan mgbe enwere ọkwa nchegbuHa chọpụtara na mmetụta nke erughị ala na mgbakasị ahụ dị elu. Dabere na nsonaazụ ndị a, ọkwa tryptophan dị ala nwere ike ịkpata nchekasị.
Iwe iwe na enweghị mmasị nwekwara ike ịbawanye na ndị na-eme ihe ike. N'akụkụ aka nke ọzọ, tryptophan mgbakwunye nwekwara ike ịkwado ezi omume ọha mmadụ.
Obere tryptophan nwere ike imebi ebe nchekwa na mmụta
tryptophan Mgbanwe na ọkwa nke cognition nwere ike imetụta akụkụ dị iche iche nke cognition. ihe omumu, tryptophan chọpụtara na mgbe ọkwa nke ebe nchekwa ogologo oge na-ebelata, arụmọrụ nke ebe nchekwa ogologo oge dị njọ karịa ọkwa nkịtị.
A hụrụ mmetụta ndị a n'agbanyeghị ma ndị sonyere nwere akụkọ ihe mere eme ezinụlọ nke ịda mbà n'obi ma ọ bụ na ha enweghị.
Na mgbakwunye, ezigbo nyocha, dị ala ọkwa nke tryptophankpughere na cognition na ebe nchekwa emetụtara.
Ebe nchekwa metụtara mmemme na ahụmihe nwere ike mebie nke ọma. Ihe kpatara mmetụta ndị a bụ ọkwa nke tryptophan mbelata mmepụta nke serotonin.
Serotonin na-akpata ọtụtụ mmetụta ya
n'ime ahụ, tryptophanEnwere ike ịtụgharị ya na molekul 5-HTP, nke na-emepụta serotonin.
Dabere na ọtụtụ nnwale, ndị nchọpụta nwere ike ikpebi ma ọ dị elu ma ọ bụ dị ala tryptophan Ha kwenyere na ọtụtụ n'ime mmetụta nke ọkwa ha bụ n'ihi mmetụta ha na serotonin ma ọ bụ 5-HTP.
Yabụ, tryptophan Ịbawanye ọkwa nke amino acid nwere ike ịbawanye ọkwa nke 5-HTP na serotonin. Serotonin na 5-HTP na-emetụta ọtụtụ usoro na ụbụrụ ma na-egbochi omume ha nkịtị, ịda mba ma nwee ike inwe mmetụta na nchekasị.
N'ezie, ọtụtụ ọgwụ ndị e mere iji gwọọ ịda mbà n'obi na-agbanwe ọrụ nke serotonin na ụbụrụ iji mụbaa ọrụ ya. Ọzọkwa, serotonin na-emetụta usoro ụbụrụ nke metụtara mmụta.
Ọgwụgwọ na 5-HTP na-abawanye ọkwa nke serotonin yana ehighị ụra nke ọma ma na-eme ka ọnọdụ uche na nsogbu ụjọ dịkwuo mma.
N'ozuzu, tryptophanNtughari nke serotonin na serotonin bụ maka ọtụtụ n'ime mmetụta ndị a na-ahụ anya na ọnọdụ na cognition.
Mmetụta Tryptophan na Melatonin na Ụra
tryptophanMgbe a na-emepụta serotonin n'ime ahụ, enwere ike ịtụgharị ya na molecule ọzọ dị mkpa, melatonin.
Ọmụmụ na ọbara tryptophanE gosiputara na mmụba nke ọkwa serum na-abawanye ma serotonin na melatonin ozugbo.
Na mgbakwunye na a na-ahụ ya n'ime ahụ, melatonin bụ ihe mgbakwunye na-ewu ewu, nke a na-achọta n'ụdị nri dị iche iche dị ka tomato, strawberries, na mkpụrụ vaịn.
Melatonin na-emetụta okirikiri ụra nke anụ ahụ. Usoro a na-emetụta ọtụtụ ọrụ ndị ọzọ, gụnyere metabolism nke nri na usoro ahụ ji alụso ọrịa ọgụ.
Ọmụmụ ihe dị iche iche abawanyela nri nri tryptophanE gosipụtara na ọgwụ ahụ nwere ike ime ka ụra dịkwuo mma site n'ịba ụba melatonin.
N'ọmụmụ ihe, nri ụtụtụ na nri abalị tryptophanỌ chọpụtara na iri nri ndị nwere LA na-enyere ndị okenye aka ịrahụ ụra ngwa ngwa ma hie ụra ogologo oge, ma e jiri ya tụnyere iri ọka.
Nchegbu na mgbaàmà ịda mbà n'obi belatakwara, ma eleghị anya tryptophanỌ nyere aka bulie ma serotonin na melatonin ọkwa.
Nnyocha ndị ọzọ egosikwa na ịṅụ melatonin dị ka mgbakwunye nwere ike ime ka ọnụọgụ na ịdị mma nke ụra dịkwuo mma.
Nri nwere Tryptophan
Ọtụtụ nri dị iche iche nwere protein dị mma. tryptophan bụ akụrụngwa. Ya mere, ọ fọrọ nke nta ka ọ bụrụ na ị na-enweta ụfọdụ n'ime amino acid a mgbe ị na-eri protein.
Ọnụ ego a na-ewe na-adabere na protein ole ị na-eri na ụdị protein ị na-eri.
Ụfọdụ nri, karịsịa ọkụkọ, oporo, àkwá, na nshịkọ tryptophan n'ihe dị elu.
A na-eche na nri a na-ahụkarị na-enye ihe dị ka gram 1 kwa ụbọchị. Ọzọkwa tryptophan ma ọ bụ ị nwere ike ịgbakwunye ya na otu n'ime ụmụ irighiri ihe ọ na-emepụta, dị ka 5-HTP na melatonin.
Mkpụrụ osisi
Mkpụrụ osisi | Ọdịnaya TRIPTOPHAN (G/CUP) |
Apricots (a mịrị amị, esighị ya) | 0.104 |
Kiwi (green, raw) | 0.027 |
Mango ( raw) | 0.021 |
oroma (raw, nke a na-akpabeghị) | 0.020 |
Cherries (dị ụtọ, pitted, raw) | 0.012 |
Papaya (raw) | 0.012 |
fig (raw) | 0.004 |
Pear (raw) | 0.003 |
Apụl (raw, peeled) | 0.001 |
Akwụkwọ nri
Akwukwo nri | Ọdịnaya TRIPTOPHAN (G/CUP) |
Soybean (akwụkwọ ndụ akwụkwọ ndụ, raw) | 0.402 |
Peas anya ojii (anya ojii, sie) | 0.167 |
nduku | 0.103 |
Garlic ( raw) | 0.090 |
Agwa akụrụ (epulitere, raw) | 0.081 |
Broccoli (esiere, enweghị nnu) | 0.059 |
Asparagus (esiere, enweghị nnu) | 0.052 |
Brussels pulitere (raw) | 0.033 |
Agwa Mung (epulitere, sie) | 0.035 |
Kọlịflawa (akwụkwọ ndụ akwụkwọ ndụ, raw) | 0.025 |
yabasị (raw, chopped) | 0.022 |
Karọt ( raw) | 0.015 |
Okra (raw, oyi kpọnwụrụ) | 0.013 |
Akwụkwọ nri ( raw) | 0.012 |
Kabeeji ( raw) | 0.007 |
Leek (esiere, enweghị nnu) | 0,007 kwa nkeji |
Akụ na Mkpụrụ
Akụ na Mkpụrụ | Ọdịnaya TRIPTOPHAN (G/CUP) |
Mkpụrụ ugu (a ṅara n'ọkụ, nnu) | 0.0671 |
Mkpụrụ osisi sunflower (a ṅara n'ọkụ na mmanụ) | 0.413 |
Almọnd (akpọrọ akpọnwụ) | 0.288 |
Akụ (agburu) | 0.222 |
Chestnuts (esiere) | 0.010 |
Ngwaahịa mmiri
ngwaahịa | Ọdịnaya TRIPTOPHAN (G / MEASUREMENT) |
Azụ Yellowtail (esiri ya) | 0.485 / 0.5 ihe oriri |
Bluefish ( raw) | 0.336 / mpempe akwụkwọ |
Lobster Spiny (esiere ya) | 0.313 |
Queen Crab (esiri ya) | 0,281 |
Salmon (ohia, sie ya) | 0.260 |
Tuna (ọcha, mkpọ na mmanụ) | 0,252 |
Ahịhịa (brine) | 0.223 |
Koodu Atlantic (mkpọ) | 0.217 |
Ahịhịa na-acha anụnụ anụnụ ( raw) | 0.200 |
Mackerel (raw) | 0.184 |
Octopus (raw) | 0.142 |
Oysters (ohia, ọwụwa anyanwụ, sie) | 0.117 |
Mmiri ara ehi na ngwaahịa
Ngwaahịa kwa ụbọchị | Ọdịnaya TRIPTOPHAN (G/CUP) |
mozzarella cheese | 0.727 |
Cheddar cheese | 0.722 |
Swiss cheese | 0.529 |
Chiiz Parmesan (grated) | 0.383 |
Feta cheese (a kpọchiri akpọchi) | 0.300 |
Whey (mịrị amị, ụtọ) | 0.297 |
Ụlọ cheese (ude ude) | 0.166 |
Ricotta cheese (mmiri ara ehi dị obere) | 0.157 / ½ iko |
Mmiri ara ehi (3,7% abụba abụba) | 0.112 |
Àkwá (n'ozuzu, raw, ọhụrụ) | 0.083 / iberibe |
Ude (mmiri mmiri, ịpịa ihe dị arọ) | 0.079 |
Yogurt (mmiri ara ehi zuru oke, nkịtị) | 0.034 |
Chiiz ude | 0,010 / tablespoon |
Ude utoojoo (omenala) | 0.005 / tablespoon |
Bọta (nnu) | 0,001 |
Cereals na pasta
ngwaahịa | Ọdịnaya TRIPTOPHAN (G/CUP) |
ntụ ọka bali | 0.259 |
Pasta (dị larịị) | 0.183 |
ntụ ọka niile | 0.159 |
Osikapa (ọcha, ogologo ọka, raw) | 0.154 |
ntụ ọka osikapa (aja aja) | 0.145 |
ntụ ọka sorghum (ọka dum) | 0.128 |
Ọka ọka (ọcha) | 0.111 |
Tef (esiere ya) | 0.103 |
Nri ọka (edo edo, emejuru ya) | 0.071 |
Otu esi eji ihe mgbakwunye Tryptophan
Iji kwalite ogo ihi ụra, ihe mgbakwunye tryptophan kwesịrị iche echiche. Agbanyeghị, ekwesịrị iburu n'uche na enwere nhọrọ ndị ọzọ.
tryptophanỊ nwere ike ịhọrọ ịgbakwunye ụmụ irighiri ihe ndị sitere na ya Ndị a gụnyere 5-HTP na melatonin.
tryptophanNa mgbakwunye na imepụta serotonin na melatonin, enwere ike iji ya na usoro ahụ ndị ọzọ (dịka mmepụta protein ma ọ bụ niacin). Nke a bụ ya mere ịgbakwunye 5-HTP ma ọ bụ melatonin nwere ike bụrụ nhọrọ ka mma maka ụfọdụ ndị.
Ndị chọrọ imeziwanye ọnọdụ ha ma ọ bụ akụkụ ọgụgụ isi, tryptophan ma ọ bụ were mgbakwunye 5-HTP.
Ha abụọ nwere ike ịbawanye serotonin, mana 5-HTP nwere ike ịtụgharị na serotonin ngwa ngwa. Ọzọkwa, 5-HTP nwere ike inwe mmetụta ndị ọzọ, dị ka ibelata oriri na ibu ahụ.
Usoro 5-HTP nwere ike ịdị site na 100-900 mg kwa ụbọchị. Maka ndị kacha nwee nchegbu maka ịkwalite ụra, mgbakwunye na melatonin bụ nhọrọ kacha mma. A na-eji doses 0.5-5 mg kwa ụbọchị; 2mg bụ ọgwụ a na-ahụkarị.
Kedu ihe bụ mmetụta nke Tryptophan?
tryptophan A na-ewere ya dị ka ihe dị mma na oke nkịtị n'ihi na ọ bụ amino acid dị n'ọtụtụ nri.
A na-eche na nri a na-ahụkarị nwere gram 1 kwa ụbọchị, mana ụfọdụ ndị mmadụ na-ahọrọ itinye ya na doses ruo gram 5 kwa ụbọchị. A mụọla mmetụta ndị nwere ike ime ya kemgbe ihe karịrị afọ 50 na ole na ole ka akọpụtala.
Otú ọ dị, a kọwo mmetụta ndị na-akpata mgbe ụfọdụ dị ka ọgbụgbọ na dizziness na doses karịrị 50 mg kwa kilogram nke arọ ahụ, ma ọ bụ 68 grams maka okenye 3.4 kg.
tryptophan Mmetụta nwere ike ịpụta karịa mgbe ejiri ọgwụ na-emetụta ọkwa serotonin, dị ka antidepressants ma ọ bụ 5-HTP antidepressants.
Mgbe ọrụ serotonin na-abawanye nke ukwuu, ọnọdụ a na-akpọ ọrịa serotonin nwere ike ime. Ọ nwere ike ịkpata mgbaàmà dị iche iche gụnyere ọsụsọ, ịma jijiji, nchekasị, na delirium.
Ọ bụrụ na ị na-eji ọgwụ ọ bụla na-emetụta ọkwa serotonin, tryptophan Kpọtụrụ dọkịta gị tupu ị were mgbakwunye ma ọ bụ mgbakwunye 5-HTP.
N'ihi ya;
Ahụ anyị na-eji tryptophan emepụta ọtụtụ ụmụ irighiri ihe dị mkpa, gụnyere serotonin na melatonin.
Serotonin na-emetụta ọnọdụ, cognition, na omume, ebe melatonin na-emetụta okirikiri ụra.
N'ihi ya, obere tryptophan ọkwa dị elu nwere ike belata ọkwa serotonin na melatonin ma mee ka mmetụta dị njọ.
tryptophan A na-ahụ ya na nri nwere protein mana a na-ewerekarị ya dị ka mgbakwunye. A na-ewere ya na ọ dị mma na obere doses. Otú ọ dị, a pụkwara inwe mmetụta dị n'akụkụ site n'oge ruo n'oge.
Mmetụta ndị a nwere ike ịdị njọ karị ma ọ bụrụ na ị na-aṅụ ọgwụ ndị na-emetụta ọkwa serotonin, dị ka antidepressants.