Zviri muChinyorwa
Pane chikonzero nei amino acids ichinzi 'zvivharo zvehupenyu'. Pasina aya biomolecules haugone kurara, kumuka, kudya kana kufema!
Mashoma pamakumi maviri ane genetically encoded amino acids anoda kuwedzerwa nekudya kunogutsa zvinodiwa nemuviri. Aya anonzi akakosha amino acids. Imwe yeiyi tryptophand.
Tryptophan ndiyo chivakwa chekuvaka che akati wandei neurotransmitters uye mahomoni. Makemikari aya anodzora mafungiro, kurara, uye kutenderera kwenzara. Nokudaro, tine zvakakwana tryptophan kupa kunosungirwa.
Chii chinonzi Tryptophan?
tryptophanndeimwe yeamino acids akawanda ane mapuroteni muzvokudya. Amino acids anoshandiswa mumiviri yedu kugadzira mapuroteni, asi anoshandawo mamwe mabasa.
Semuenzaniso, inodikanwa kugadzira akawanda akakosha mamorekuru anobatsira mukusaina. Zvikuru, tryptophanserotonin uye melatonin Inogona kushandurwa kuita molecule inonzi 5-HTP (5-hydroxytryptophan), iyo inoshandiswa kugadzira.
Serotonin inobata nhengo dzakawanda, kusanganisira uropi nematumbu. Kurara, cognition, uye manzwiro zvinokanganiswa zvakanyanya muuropi.
Zvichakadaro, melatonin ndiro hormone rinonyanya kubatanidzwa mukurara-kumuka kutenderera. Kazhinji, tryptophan uye mamorekuru aanogadzira anodiwa kuti muviri wedu ushande zvakanaka.
Mhedzisiro yeTryptophan paMood, Behaviour, uye Cognition
tryptophanKunyange zvazvo ine mabasa akawanda, kushanda kwayo pauropi kunoshamisa zvikuru.
Low tryptophan mazinga anobatanidzwa nekusagadzikana kwepfungwa
Ongororo zhinji dzinoratidza kuti vanhu vane depression vane yakaderera pane yakajairika tryptophan mazinga akaratidza kuti aigona.
Dzimwe tsvakurudzo tryptophanyakaongorora mashandiro emushonga wacho pakuchinja uwandu hweropa. Vatsvakurudzi, tryptophan vakakwanisa kudzidza mabasa avo nekudzikisa mazinga avo. Kuti uite izvi, vanoongorora vatori vechikamu, tryptophanmuna kana tryptophanVakadya zvakawanda zveamino acids pasina
Imwe ongororo yakadai yakafumura vanhu vakuru gumi nevashanu vane hutano kunzvimbo inoshungurudza kaviri - kamwe chete yakajairika. tryptophan mazinga uye kamwe yakaderera tryptophan mazinga pamwe.
Vatsvakurudzi vakaona kuti vatori vechikamu tryptophan kana pane mazinga kufunganyaVakaona kuti kushushikana uye kushatirwa kwakawedzera. Zvichienderana nemhedzisiro iyi, yakaderera tryptophan mazinga anogona kukonzera kusagadzikana.
Hasha uye kuita zvekumanikidzira zvinogonawo kuwedzera muvanhu vane hasha. Pane rimwe divi, tryptophan kuwedzera kunogonawo kukurudzira maitiro akanaka ekushamwaridzana.
Yakaderera mazinga e tryptophan anogona kukanganisa ndangariro uye kudzidza
tryptophan Shanduko mumatanho ecognition anogona kukanganisa akasiyana siyana ekuziva. chidzidzo, tryptophan vakawana kuti kana mazinga ekurangarira kwenguva refu akaderedzwa, kuita kweyeuko yenguva refu kwakaipa kupfuura mazinga akajairwa.
Migumisiro iyi yakaonekwa pasinei nokuti vatori vechikamu vaiva nenhoroondo yemhuri yekuora mwoyo kana kwete.
Uyezve, wongororo yakanaka, yakaderera tryptophan mazingayakaratidza kuti cognition uye ndangariro zvinokanganisa zvakanyanya.
Ndangariro dzine chokuita nezviitiko nezviitiko zvinogona kunyanya kukanganiswa. Chikonzero chemigumisiro iyi tryptophan mazinga kuderera kwekugadzirwa kwe serotonin.
Serotonin inokonzera zvakawanda zvayo
mumuviri, tryptophanInogona kushandurwa kuita 5-HTP molecule, iyo inogadzira serotonin.
Zvichienderana nekuedza kwakawanda, vaongorori vanogona kuona kana yakakwirira kana yakaderera tryptophan Vanobvuma kuti yakawanda yemigumisiro yemazinga avo inokonzerwa nemigumisiro yavo pa serotonin kana 5-HTP.
Nemamwe mashoko, tryptophan Kuwedzera mazinga eamino acid kunogona kuwedzera mazinga e5-HTP uye serotonin. Serotonin uye 5-HTP inokanganisa maitiro akawanda muuropi uye inopindira nemaitiro avo emazuva ose, kusuruvara uye inogona kuva nemigumisiro pakufunganya.
Muchokwadi, mishonga yakawanda yakagadzirirwa kurapa kuora mwoyo inoshandura basa re serotonin muuropi kuwedzera basa rayo. Uyezve, serotonin inokanganisa maitiro ehuropi ane chekuita nekudzidza.
Kurapa ne5-HTP kunowedzerawo mwero we serotonin pamwe nekushaya hope uye kunonatsiridza mafungiro uye kutya kusagadzikana.
Kazhinji, tryptophanShanduko ye serotonin kuita serotonin ine chekuita neakawanda ezvakaonekwa mhedzisiro pamafungiro uye cognition.
Mhedzisiro yeTryptophan paMelatonin uye Kurara
tryptophanKana serotonin inogadzirwa mumuviri, inogona kushandurwa kune imwe molecule yakakosha, melatonin.
Zvidzidzo muropa tryptophanZvave zvichiratidzwa kuti kuwedzera kweserum mazinga anowedzera zvakananga zvose serotonin uye melatonin.
Pamusoro pekuwanikwa zvakangoitika mumuviri, melatonin iwedzere yakakurumbira, inowanikwa mune dzakasiyana siyana zvekudya zvakaita sematomatisi, sitiroberi, uye mazambiringa.
Melatonin inokanganisa kurara-kumuka kwemuviri. Kutenderera uku kunobata mamwe mabasa mazhinji, kusanganisira metabolism yezvinovaka muviri uye immune system.
Zvidzidzo zvakasiyana-siyana zvakawedzera kudya tryptophanZvave zvichiratidzwa kuti mushonga unogona kuvandudza kurara nekuwedzera melatonin.
Pakudzidza, kudya kwemangwanani uye kudya kwemanheru tryptophanAkaona kuti kudya zviyo zveLA-zvakapfuma kwaibatsira vanhu vakuru kurara nekukurumidza uye kurara kwenguva refu, zvichienzaniswa nekudya zviyo zvakajairika.
Kuzvidya mwoyo uye kuora mwoyo zviratidzo zvakaderedzwawo, uye zvichida tryptophanYakabatsira kusimudza ese serotonin uye melatonin mazinga.
Zvimwe zvidzidzo zvakaratidzawo kuti kutora melatonin sekuwedzera kunogona kuvandudza huwandu uye kunaka kwekurara.
Zvokudya Zvine Tryptophan
Zvokudya zvakawanda zvakasiyana-siyana zvine mapuroteni zvakanaka. tryptophan zviwanikwa. Naizvozvo, iwe unogara uchiwana imwe yeamino acid iyi kana uchidya mapuroteni.
Huwandu hunotorwa hunoenderana nekuti ingani mapuroteni aunodya uye kuti ndeapi mapuroteni aunodya.
Zvimwe zvekudya, kunyanya huku, shrimp, mazai, uye gakanje tryptophan maererano nepamusoro.
Chikafu chekudya chinofungidzirwa kupa chinenge 1 gramu pazuva. Uyezve tryptophan kana kuti unogona kuiwedzera nerimwe remamorekuru ainoburitsa, akadai se5-HTP nemelatonin.
Zvibereko
| FRUIT | TRIPTOPOPHAN CONTENT (G / CUP) |
| Apricots (yakaomeswa, isina kubikwa) | 0.104 |
| Kiwi (girini, mbishi) | 0.027 |
| Mango (mbishi) | 0.021 |
| Orange (yakasviba, isina kupepetwa) | 0.020 |
| Cherries (inotapira, ganda, mbishi) | 0.012 |
| Papaya (mbishi) | 0.012 |
| Muonde (mbishi) | 0.004 |
| Peya (raw) | 0.003 |
| Apple (yakasviba, yakanyungudutswa) | 0.001 |
muriwo
| MURIWO | TRIPTOPOPHAN CONTENT (G / CUP) |
| Soya (girinhi, mbishi) | 0.402 |
| Black-eyed peas (meso matema, akabikwa) | 0.167 |
| matapiri | 0.103 |
| Garlic (mbishi) | 0.090 |
| itsvo bhinzi (yakamera, mbishi) | 0.081 |
| Broccoli (yakabikwa, isina munyu) | 0.059 |
| Asparagus (yakabikwa, isina munyu) | 0.052 |
| Brussels inomera (mbishi) | 0.033 |
| Mung beans (yakamera, yakabikwa) | 0.035 |
| Koliflower (girinhi, mbishi) | 0.025 |
| Onion (yakasviba, yakagurwa) | 0.022 |
| Karoti (mbishi) | 0.015 |
| Okra (mbishi, yakaoma) | 0.013 |
| Sipinachi (mbishi) | 0.012 |
| Kabheji (raw) | 0.007 |
| Leeks (yakabikwa, isina munyu) | 0,007 per leek |
Nzungu neMbeu
| Nzungu NEMBEWU | TRIPTOPOPHAN CONTENT (G / CUP) |
| Mbeu dzenhanga (yakagochwa, yakarungwa) | 0.0671 |
| Sunflower mbeu (yakakangwa mumafuta) | 0.413 |
| Almonds (yakakangwa yakaoma) | 0.288 |
| Nzungu (akachekwa) | 0.222 |
| Chestnuts (yakabikwa) | 0.010 |
Zvigadzirwa zvegungwa
| PRODUCTS | TRIPTOPHAN CONTENT (G / CHIYERO) |
| Yellowtail hove (yakabikwa) | 0.485 / 0.5 zviputi |
| Bluefish (mbishi) | 0.336 / fillet |
| Spiny lobster (yakabikwa) | 0.313 |
| Mambokadzi Crab (yakabikwa) | 0,281 |
| Salmon (musango, yakabikwa) | 0.260 |
| Tuna (chena, yakabikwa mumafuta) | 0,252 |
| Herring (brine) | 0.223 |
| Atlantic cod (mumagaba) | 0.217 |
| Blue mussel (mbishi) | 0.200 |
| Mackerel (yakasviba) | 0.184 |
| Octopus (mbishi) | 0.142 |
| Oyster (musango, kumabvazuva, yakabikwa) | 0.117 |
Zvigadzirwa zvemukaka
| DAILY PRODUCT | TRIPTOPOPHAN CONTENT (G / CUP) |
| mozzarella cheese | 0.727 |
| Cheddar cheese | 0.722 |
| Swiss chizi | 0.529 |
| Parmesan cheese (grated) | 0.383 |
| Feta cheese (yakaputsika) | 0.300 |
| Whey (yakaoma, inotapira) | 0.297 |
| Cottage cheese (yakachena) | 0.166 |
| Ricotta cheese (mukaka wakaderera mafuta) | 0.157 / ½ mukombe |
| Mukaka (3,7% mukaka mafuta) | 0.112 |
| Mazai (akazara, mbishi, matsva) | 0.083 / chikamu |
| Cream (mvura, kurova kukuru) | 0.079 |
| Yogurt (mukaka wose, plain) | 0.034 |
| Cream cheese | 0,010 / chipunu |
| Sour cream (yakagadzirwa) | 0.005 / chipunu |
| Butter (yakarungwa) | 0,001 |
Zviyo uye Pasta
| PRODUCTS | TRIPTOPOPHAN CONTENT (G / CUP) |
| upfu hwebhari | 0.259 |
| Pasta (pachena) | 0.183 |
| hupfu hwechinangwa chose | 0.159 |
| Mupunga (chena, gorosi refu, mbishi) | 0.154 |
| Hupfu hwemupunga (brown) | 0.145 |
| Hupfu hwemhunga (whole grain) | 0.128 |
| Mbeu yechibage (chena) | 0.111 |
| Teff (yakabikwa) | 0.103 |
| Cornmeal (yero, yakafumiswa) | 0.071 |
Mashandisiro eTryptophan Supplements
Kuvandudza kunaka kwekurara, tryptophan kuwedzera zvakakodzera kufunga nezvazvo. Zvisinei, zvinofanira kucherechedzwa kuti pane dzimwe nzira.
tryptophanIwe unogona kusarudza kuwedzera mamorekuru anotorwa kubva Izvi zvinosanganisira 5-HTP uye melatonin.
tryptophanPamusoro pekugadzira serotonin uye melatonin, inogona kushandiswa mune mamwe maitiro emuviri (sekugadzirwa kweprotein kana niacin). Ichi ndicho chikonzero kuwedzera ne5-HTP kana melatonin ingave sarudzo iri nani kune vamwe vanhu.
Avo vanoda kuvandudza mafungiro avo kana pfungwa yekuziva, tryptophan kana kutora 5-HTP yekuwedzera.
Ose ari maviri anogona kuwedzera serotonin, asi 5-HTP inogona kushandura kuita serotonin nekukurumidza. Uyezve, 5-HTP inogona kuva nemimwe migumisiro, yakadai sekuderedza kushandiswa kwezvokudya uye uremu hwemuviri.
5-HTP doses inogona kubva ku100-900 mg pazuva. Kune avo vanonyanya kunetseka nekusimudzira kurara, kuwedzera ne melatonin ndiyo yakanyanya kunaka sarudzo. Mishonga ye 0.5-5 mg pazuva yakashandiswa; 2mg ndiyo yakajairika dose.
Ndezvipi Zvikonzero zveTryptophan?
tryptophan Inoonekwa seyakachengeteka muhuwandu hwakajairika nekuti iamino acid inowanikwa mune zvakawanda zvekudya.
Kudya kwakajairwa kunofungidzirwa kuve negiremu 1 pazuva, asi vamwe vanhu vanosarudza kuwedzera nemadosi anosvika magiramu mashanu pazuva. Migumisiro yaro inogona kuitika yakadzidzwa kwemakore anopfuura 50 uye zvishomanana zvakanyanya zvakataurwa.
Zvisinei, apo neapo migumisiro yakadai sekusvotwa uye dzungu yakataurwa pamadosi anopfuura 50 mg pakirogiramu yehuremu hwemuviri, kana 68 magiramu e3.4 kg mukuru.
tryptophan Migumisiro inogona kunyanya kutaurwa kana inotorwa nemishonga inobata mazinga e serotonin, zvakadai semishonga inoderedza kuora mwoyo kana 5-HTP antidepressants.
Kana basa re serotonin richikwira zvakanyanya, chiitiko chinonzi serotonin syndrome chinogona kuitika. Inogona kukonzera zvakasiyana-siyana zviratidzo zvinosanganisira kudikitira, kudedera, kufunganya, uye delirium.
Kana uri kushandisa chero mishonga inokanganisa serotonin level, tryptophan Bvunza chiremba wako usati watora ma supplements kana 5-HTP supplements.
Semagumo;
Miviri yedu inoshandisa tryptophan kugadzira akawanda akakosha mamorekuru, anosanganisira serotonin uye melatonin.
Serotonin inokanganisa mafungiro, kuziva, uye maitiro, nepo melatonin inokanganisa kurara-kumuka kutenderera.
Saka, pasi tryptophan mazinga anogona kuderedza serotonin uye melatonin mazinga uye kukonzera zvinokuvadza.
tryptophan Inowanikwa muzvokudya zvine mapuroteni asi inowanzotorwa sekuwedzera. Inoonekwa seyakachengeteka mumiyero ine mwero. Nekudaro, mhedzisiro inogonawo kuitika nguva nenguva.
Izvi zvinokonzerwa nemigumisiro inogona kunge yakakomba kana uri kutora mishonga inobata mazinga e serotonin, zvakadai semishonga inodzvinyirira.
Zvinyorwa Zvaunofanirwa Kuverenga
