Kodi Tryptophan Ndi Chiyani, Imachita Chiyani? Zakudya Zokhala ndi Tryptophan

Pali chifukwa chomwe ma amino acid amatchedwa 'zomangira moyo'. Popanda ma biomolecules amenewa simungagone, kudzuka, kudya kapena kupuma!

Ma amino acid ochepa mwa 20 omwe ali ndi chibadwa amafunika kuwonjezeredwa ndi zakudya kuti akwaniritse zosowa za thupi. Izi zimatchedwa ma amino acid ofunikira. Chimodzi mwa izi tryptophand.

Tryptophan ndiye chomanga cha ma neurotransmitters angapo ndi mahomoni. Mankhwalawa amawongolera kusinthasintha kwa maganizo, kugona, ndi njala. Choncho, tili ndi zokwanira tryptophan kupereka ndi kovomerezeka. 

Tryptophan ndi chiyani?

tryptophanndi imodzi mwa ma amino acid ambiri omwe ali ndi mapuloteni muzakudya. Ma amino acid amagwiritsidwa ntchito m'matupi athu kupanga mapuloteni, koma amagwiranso ntchito zina.

Mwachitsanzo, pamafunika kupanga mamolekyu angapo ofunika kwambiri omwe amathandiza kusonyeza zizindikiro. Makamaka, tryptophanserotonin, ndi melatonin Itha kusinthidwa kukhala molekyulu yotchedwa 5-HTP (5-hydroxytryptophan), yomwe imagwiritsidwa ntchito kupanga

Serotonin imakhudza ziwalo zambiri, kuphatikizapo ubongo ndi matumbo. Kugona, kuzindikira, ndi kusinthasintha maganizo kumakhudzidwa makamaka mu ubongo.

Pakali pano, melatonin ndi timadzi timene timakhudzidwa kwambiri ndi kugona. Nthawi zambiri, tryptophan ndipo mamolekyu omwe amapanga ndi ofunikira kuti thupi lathu lizigwira ntchito bwino.

Zotsatira za Tryptophan pa Mood, Khalidwe, ndi Cognition

tryptophanNgakhale kuti ili ndi ntchito zambiri, mphamvu yake pa ubongo ndi yochititsa chidwi kwambiri.

Miyezo yotsika ya tryptophan imalumikizidwa ndi kusokonezeka kwamalingaliro

Kafukufuku wambiri akuwonetsa kuti anthu omwe ali ndi vuto la kupsinjika maganizo amakhala ocheperapo kuposa momwe amakhalira kuchuluka kwa tryptophan anasonyeza kuti akhoza.

Kafukufuku wina tryptophananaunika zotsatira za mankhwalawa pakusintha misinkhu ya magazi. Ofufuza, tryptophan anatha kuphunzira ntchito zawo pochepetsa milingo yawo. Kuti achite izi, ochita kafukufuku, tryptophanmu or tryptophanAnadya ma amino acid ambiri popanda

Kafukufuku wina woterewu adawonetsa akuluakulu athanzi 15 ku malo opsinjika kawiri - kamodzi kokha. kuchuluka kwa tryptophan ndipo kamodzi kutsika kuchuluka kwa tryptophan ndi.

Ofufuza anapeza kuti ophunzira tryptophan pamene pali milingo nkhawaIwo adapeza kuti kukhumudwa ndi kukwiya kunali kokulirapo. Kutengera zotsatirazi, milingo yotsika ya tryptophan imatha kuyambitsa nkhawa.

Ukali ndi kuchita zinthu mopupuluma zingachulukenso mwa anthu aukali. Mbali inayi, tryptophan kuonjezera kungathandizenso kukhala ndi makhalidwe abwino.

Kutsika kwa tryptophan kumatha kusokoneza kukumbukira ndi kuphunzira

tryptophan Kusintha kwa kuzindikira kungakhudze mbali zosiyanasiyana za kuzindikira. maphunziro, tryptophan anapeza kuti pamene milingo ya kukumbukira kwa nthawi yayitali yachepetsedwa, kugwira ntchito kwa kukumbukira kwa nthawi yaitali kumakhala koipa kuposa momwe zimakhalira.

Zotsatirazi zidawoneka mosasamala kanthu kuti ophunzirawo anali ndi mbiri yabanja yakuvutika maganizo kapena ayi.

Kuphatikiza apo, ndemanga yabwino, yotsika kuchuluka kwa tryptophanadawonetsa kuti kuzindikira ndi kukumbukira kumakhudzidwa kwambiri.

Chikumbukiro chokhudzana ndi zochitika ndi zochitika chikhoza kusokonezedwa makamaka. Chifukwa cha zotsatira izi kuchuluka kwa tryptophan kuchepa kwa kupanga serotonin.

Serotonin imayambitsa zotsatira zake zambiri

m'thupi, tryptophanItha kusinthidwa kukhala molekyulu ya 5-HTP, yomwe imapanga serotonin.

Kutengera zoyeserera zambiri, ofufuza amatha kudziwa ngati apamwamba kapena otsika tryptophan Amavomereza kuti zotsatira zambiri zamagulu awo zimakhala chifukwa cha zotsatira zake pa serotonin kapena 5-HTP.

Mwanjira ina, tryptophan Kuchulukitsa kwa amino acid kumatha kukulitsa milingo ya 5-HTP ndi serotonin. Serotonin ndi 5-HTP zimakhudza njira zambiri muubongo ndikusokoneza zochita zawo zonse, kukhumudwa ndipo zingakhudze nkhawa.

Ndipotu, mankhwala ambiri opangidwa kuti athetse kuvutika maganizo amasintha ntchito ya serotonin mu ubongo kuti iwonjezere ntchito yake. Komanso, serotonin imakhudza njira za ubongo zokhudzana ndi kuphunzira.

Kuchiza ndi 5-HTP kumawonjezeranso kuchuluka kwa serotonin komanso kusowa tulo ndikuwongolera kusokonezeka kwamalingaliro ndi mantha.

Nthawi zambiri, tryptophanKutembenuka kwa serotonin kukhala serotonin kumayambitsa zambiri zomwe zimawonedwa pamalingaliro ndi kuzindikira.

Zotsatira za Tryptophan pa Melatonin ndi Kugona

tryptophanSerotonin ikapangidwa m'thupi, imatha kusinthidwa kukhala molekyulu ina yofunika kwambiri, melatonin.

Maphunziro a magazi tryptophanZawonetsedwa kuti kuwonjezeka kwa seramu kumawonjezera mwachindunji serotonin ndi melatonin.

Kuphatikiza pa kupezeka mwachilengedwe m'thupi, melatonin ndi chowonjezera chodziwika bwino, chomwe chimapezeka muzakudya zosiyanasiyana monga tomato, sitiroberi, ndi mphesa.

Melatonin imakhudza momwe thupi limakhalira kugona. Kuzungulira kumeneku kumakhudzanso ntchito zina zambiri, kuphatikizapo kagayidwe kazakudya ndi chitetezo chamthupi.

Maphunziro osiyanasiyana awonjezera zakudya tryptophanZasonyezedwa kuti mankhwalawa amatha kusintha tulo powonjezera melatonin.

Pa phunziro, kadzutsa ndi chakudya chamadzulo tryptophanAnapeza kuti kudya tirigu wopangidwa ndi LA kunathandiza akuluakulu kugona mofulumira komanso kugona motalika, poyerekeza ndi kudya zakudya zokhazikika.

Zizindikiro za nkhawa ndi kupsinjika maganizo zinachepetsedwa, ndipo mwinamwake tryptophanZinathandizira kukweza serotonin ndi melatonin.

Kafukufuku wina wasonyezanso kuti kutenga melatonin monga chowonjezera kungathe kuwongolera kuchuluka kwa kugona komanso kugona.

Zakudya Zokhala ndi Tryptophan

Zakudya zambiri zokhala ndi mapuloteni ndizabwino. tryptophan ndi zothandizira. Chifukwa chake, pafupifupi nthawi zonse mumapeza ena mwa amino acid mukamadya zomanga thupi.

Kuchuluka komwe kumatengedwa kumadalira kuchuluka kwa mapuloteni omwe mumadya komanso zomwe mumadya.

Zakudya zina, makamaka nkhuku, shrimp, mazira, ndi nkhanu tryptophan m'malingaliro apamwamba.

Chakudya chodziwika bwino chikuyembekezeka kupereka pafupifupi 1 gramu patsiku. Komanso tryptophan kapena mutha kuwonjezera ndi imodzi mwa mamolekyu omwe amapanga, monga 5-HTP ndi melatonin.

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Msuzi ndi Pasta

Momwe Mungagwiritsire Ntchito Zowonjezera za Tryptophan

Kuwongolera kugona bwino, tryptophan zowonjezera oyenera kuganizira. Komabe, ziyenera kudziwidwa kuti pali njira zina.

tryptophanMutha kusankha kuwonjezera mamolekyu omwe amachokera Izi zikuphatikizapo 5-HTP ndi melatonin.

tryptophanKuwonjezera pa kupanga serotonin ndi melatonin, ingagwiritsidwe ntchito m'njira zina za thupi (monga kupanga mapuloteni kapena niacin). Ichi ndichifukwa chake kuwonjezera ndi 5-HTP kapena melatonin kungakhale njira yabwinoko kwa anthu ena.

Iwo omwe akufuna kusintha malingaliro awo kapena mawonekedwe awo ozindikira, tryptophan kapena kutenga zowonjezera za 5-HTP.

Onsewa amatha kukulitsa serotonin, koma 5-HTP imatha kusintha kukhala serotonin mwachangu. Komanso, 5-HTP ikhoza kukhala ndi zotsatira zina, monga kuchepetsa kudya ndi kulemera kwa thupi.

Mlingo wa 5-HTP ukhoza kuyambira 100-900 mg patsiku. Kwa iwo omwe ali ndi nkhawa kwambiri ndikulimbikitsa kugona, kuwonjezera pa melatonin ndiyo njira yabwino kwambiri. Mlingo wa 0.5-5 mg patsiku wagwiritsidwa ntchito; 2mg ndiye mlingo wofala kwambiri.

Kodi Zotsatira Zake za Tryptophan Ndi Chiyani?

tryptophan Amaonedwa kuti ndi otetezeka pamlingo wabwinobwino chifukwa ndi amino acid omwe amapezeka muzakudya zambiri.

Zakudya zamtundu uliwonse zimakhala ndi 1 gramu patsiku, koma anthu ena amasankha kuwonjezerapo mpaka 5 magalamu patsiku. Zotsatira zake zomwe zingatheke zaphunziridwa kwa zaka zoposa 50 ndipo zochepa kwambiri zanenedwa.

Komabe, nthawi zina zotsatira zoyipa monga nseru ndi chizungulire zanenedwa pa Mlingo wopitilira 50 mg pa kilogalamu ya kulemera kwa thupi, kapena magalamu 68 kwa wamkulu wa 3.4 kg.

tryptophan Zotsatira zoyipa zimatha kuwonekera kwambiri mukamwedwa ndi mankhwala omwe amakhudza milingo ya serotonin, monga antidepressants kapena 5-HTP antidepressants.

Ntchito ya serotonin ikakwera kwambiri, vuto lotchedwa serotonin syndrome limatha kuchitika. Zingayambitse zizindikiro zosiyanasiyana kuphatikizapo thukuta, kunjenjemera, nkhawa, ndi delirium.

Ngati mukugwiritsa ntchito mankhwala aliwonse omwe amakhudza kuchuluka kwa serotonin, tryptophan Funsani dokotala musanamwe mankhwala owonjezera kapena 5-HTP.

Chifukwa;

Matupi athu amagwiritsa ntchito tryptophan kupanga mamolekyu ambiri ofunikira, kuphatikiza serotonin ndi melatonin.

Serotonin imakhudza malingaliro, kuzindikira, ndi khalidwe, pamene melatonin imakhudza kugona-kudzuka.

Chifukwa chake, otsika tryptophan Miyezo imatha kuchepetsa kuchuluka kwa serotonin ndi melatonin ndikuyambitsa zovulaza.

tryptophan Amapezeka muzakudya zokhala ndi mapuloteni koma nthawi zambiri amatengedwa ngati chowonjezera. Zimatengedwa ngati zotetezeka pamlingo wocheperako. Komabe, zotsatira zoyipa zimathanso kuchitika nthawi ndi nthawi.

Zotsatirazi zingakhale zovuta kwambiri ngati mukumwa mankhwala omwe amakhudza milingo ya serotonin, monga antidepressants.