Nuxurka Maqaalka
Waxaa jirta sabab ay asiidhyada amino-ka loogu yeero 'saldhiga nolosha'. La'aanteed kuwan biomolecules ma awoodi doontid inaad seexato, kacdo, ma cuni kartid ama xitaa ma neefsan kartid!
Dhawr ka mid ah 20ka amino acids ee hidde ahaan loo habeeyay ayaa u baahan in lagu kabo nafaqo si loo daboolo baahiyaha jidhka. Kuwaas waxaa lagu magacaabaa amino acids lagama maarmaanka ah. Mid ka mid ah kuwan tryptophand.
Tryptophan waa xuubka dhiska ee dhowr neurotransmitters iyo hormoonno. Kiimikooyinkani waxay xakameeyaan niyadda, hurdada, iyo wareegyada gaajada. Sidaa darteed, waxaan haysanaa ku filan tryptophan bixinta waa qasab.
Waa maxay Tryptophan?
tryptophanwaa mid ka mid ah amino acids badan oo ay ku jiraan borotiinka cuntooyinka. Amino acids waxaa loo isticmaalaa jirkeena si loo sameeyo borotiinno, laakiin sidoo kale waxay u adeegaan hawlo kale.
Tusaale ahaan, waxaa loo baahan yahay in la soo saaro dhowr unugyo muhiim ah oo ka caawiya calaamadaynta. Gaar ahaan, tryptophan, serotonin iyo melatonin Waxa loo rogi karaa molecule loo yaqaan 5-HTP (5-hydroxytryptophan), kaas oo loo isticmaalo samaynta
Serotonin waxay saamaysaa xubno badan, oo ay ku jiraan maskaxda iyo xiidmaha. Hurdada, garashada, iyo dareenka ayaa si gaar ah u saameeya maskaxda.
Dhanka kale, melatonin waa hormoonka inta badan ku lug leh wareegga hurdada. Guud ahaan, tryptophan iyo molecules-ka ay soo saarto ayaa lagama maarmaan u ah shaqada ugu fiican ee jidhkeena.
Saamaynta Tryptophan ku leedahay Niyadda, Dhaqanka, iyo Garashada
tryptophanInkasta oo ay leedahay hawlo badan, saameynteeda maskaxda ayaa si gaar ah u muuqata.
Heerarka tryptophan hoose waxay la xiriiraan xanuunka niyadda
Daraasado badan ayaa muujinaya in dadka qaba niyad-jabka ay ka hooseeyaan kuwa caadiga ah heerarka tryptophan wuxuu tilmaamay inuu awoodo.
Cilmi baaris kale tryptophanbaadhay saamaynta daawadu ku leedahay beddelka heerarka dhiigga. Cilmi-baarayaasha, tryptophan waxay awoodeen inay bartaan shaqadooda iyagoo hoos u dhigaya heerarkooda. Si tan loo sameeyo, ka qaybgalayaasha cilmi-baarista, tryptophangudaha ama tryptophanWaxay cuneen xaddi badan oo acids amino la'aanteed
Mid ka mid ah daraasaddan ayaa 15 qof oo qaangaar ah oo caafimaad qaba ku soo bandhigay deegaan walaac leh laba jeer - mar caadi ah. heerarka tryptophan iyo mar hooseeyo heerarka tryptophan leh.
Cilmi-baarayaashu waxay ogaadeen in ka qaybgalayaasha tryptophan marka ay jiraan heerar walaacWaxay ogaadeen in dareenka kacsanaanta iyo xanaaqa ay sare u kaceen. Iyada oo ku saleysan natiijooyinkaan, heerarka tryptophan hooseeya waxay keeni karaan walaac.
Gardarada iyo dareen la'aanta ayaa sidoo kale laga yaabaa inay kordhiso shakhsiyaadka gardarada ah. Dhanka kale, tryptophan kabitaanku waxa kale oo uu dhiirigelin karaa hab-dhaqan bulsho oo wanaagsan.
Heerarka hooseeya ee tryptophan waxay wax u dhimi karaan xusuusta iyo waxbarashada
tryptophan Isbeddellada heerarka garashada waxay saameyn karaan dhinacyada kala duwan ee garashada. daraasad, tryptophan waxaa la ogaaday in marka heerarka xusuusta fog ay hoos u dhacaan, waxqabadka xusuusta muddada dheer ay ka sii xumaato heerarka caadiga ah.
Saamayntan ayaa la arkay iyada oo aan loo eegin in ka qaybgalayaashu ay lahaayeen taariikh qoys oo niyad-jab ah iyo in kale.
Intaa waxaa dheer, dib u eegis weyn, hoose heerarka tryptophanayaa shaaca ka qaaday in garashada iyo xusuusta ay si xun u saameeyeen.
Xusuusta la xidhiidha dhacdooyinka iyo waaya-aragnimada waxa laga yaabaa inay si gaar ah u daciifto. Sababta saamayntan ayaa ah heerarka tryptophan hoos u dhaca wax soo saarka serotonin.
Serotonin ayaa mas'uul ka ah in badan oo saameyntiisa ah
jirka, tryptophanWaxaa markaas loo rogi karaa 5-HTP molecule, kaas oo abuura serotonin.
Iyadoo lagu saleynayo tijaabooyin badan, cilmi-baarayaashu waxay go'aamin karaan inay sarreeyaan ama hooseeyaan tryptophan Waxay qireen in qaar badan oo ka mid ah saameynta heerarkooda ay sabab u tahay saameyntooda serotonin ama 5-HTP.
Si kale haddii loo dhigo, tryptophan Kordhinta heerarka amino acid waxay kordhin kartaa heerarka 5-HTP iyo serotonin. Serotonin iyo 5-HTP waxay saameeyaan habab badan oo maskaxda ah waxayna farageliyaan ficiladooda caadiga ah, niyad-jabka waxayna saamayn ku yeelan kartaa walaaca.
Dhab ahaantii, daawooyin badan oo loogu talagalay in lagu daweeyo niyad-jabka waxay beddelaan waxqabadka serotonin ee maskaxda si ay u kordhiso waxqabadkeeda. Intaa waxaa dheer, serotonin wuxuu saameeyaa hababka maskaxda ee la xidhiidha waxbarashada.
Daaweynta 5-HTP waxay sidoo kale kordhisaa heerka serotonin iyo sidoo kale hurdo la'aan waxayna wanaajisaa niyadda iyo xanuunka argagaxa.
Guud ahaan, tryptophanBeddelka serotonin ee serotonin ayaa mas'uul ka ah qaar badan oo ka mid ah saameynta la arkay ee niyadda iyo garashada.
Saamaynta Tryptophan ee Melatonin iyo Hurdada
tryptophanMarka serotonin laga soo saaro jirka, waxaa loo rogi karaa unug kale oo muhiim ah, melatonin.
Barashada dhiiga tryptophanWaxaa la muujiyay in kororka heerarka serum ay si toos ah u kordhiyaan serotonin iyo melatonin labadaba.
Marka laga soo tago in si dabiici ah looga helo jirka, melatonin waa kabitaan caan ah, oo laga helo cuntooyin kala duwan sida yaanyada, strawberries, iyo canabka.
Melatonin waxay saamaysaa wareegga hurdada ee jidhka. Wareeggani wuxuu saameeyaa hawlo kale oo badan, oo ay ku jiraan dheef-shiid kiimikaadka nafaqooyinka iyo habka difaaca jirka.
Daraasado kala duwan ayaa kordhiyey nafaqada tryptophanWaxaa la muujiyay in daawadu ay hagaajin karto hurdada iyadoo kordhinaysa melatonin.
Daraasad, quraac iyo casho tryptophanWaxa uu ogaaday in cunista firileyda qaniga ku ah LA ay ka caawiso dadka waaweyn in ay si degdeg ah u seexdaan oo ay hurdo dheer u seexdaan, marka loo eego cunista miraha caadiga ah.
Calaamadaha walaaca iyo niyad-jabka ayaa sidoo kale la dhimay, iyo suurtogalnimada tryptophanWaxay ka caawisay kor u qaadida heerarka serotonin iyo melatonin labadaba.
Daraasado kale ayaa sidoo kale muujiyay in qaadashada melatonin kaab ahaan ay kor u qaadi karto qadarka iyo tayada hurdada.
Cuntooyinka ay ku jirto Tryptophan
Cuntooyin badan oo kala duwan oo borotiinno ku jira ayaa wanaagsan. tryptophan waa kheyraad. Sidaa darteed, waxaad had iyo jeer helaysaa qaar ka mid ah amino acid-kan markaad cunayso borotiinka.
Qadarka la qaatay waxay ku xidhan tahay inta borotiinka ah ee aad isticmaasho iyo ilaha borotiinka ee aad cunayso.
Cuntooyinka qaarkood, gaar ahaan digaaga, shrimp, ukunta, iyo carsaanyada tryptophan xagga sare.
Cunto caadi ah ayaa lagu qiyaasaa inay bixiso ilaa 1 garaam maalintii. Waxaa intaa dheer tryptophan ama waxaad ku kabi kartaa mid ka mid ah molecules-yada ay soo saarto, sida 5-HTP iyo melatonin.
Miraha
MIDHAHA | WAXYAABAHA TRIPTOPHAN (G/CUP) |
Khudaar (la qallajiyey, aan la karin) | 0.104 |
Kiwi (cagaar, cayriin) | 0.027 |
Cambaha (ceeriin) | 0.021 |
Orange (cayriin, aan la dilin) | 0.020 |
Cherries (macaan, godad, cayriin) | 0.012 |
Papaya (ceeriin) | 0.012 |
Tus (ceeriin) | 0.004 |
Pear (ceeriin) | 0.003 |
Tufaax (cayriin, diiray) | 0.001 |
Khudaarta
XADGUDUB | WAXYAABAHA TRIPTOPHAN (G/CUP) |
Soybean (cagaar, cayriin) | 0.402 |
Digir-madow (indho madow, la kariyey) | 0.167 |
baradho | 0.103 |
Toonta (ceeriin) | 0.090 |
Digirta kelyaha (biqday, cayriin) | 0.081 |
Brokoli (la karkariyey, aan cusbayn) | 0.059 |
Asparagus (la karkariyey, aan cusbayn) | 0.052 |
sprouts Brussels (ceeriin) | 0.033 |
Digirta Mung (la karkariyey, la kariyey) | 0.035 |
Cauliflower (cagaar, cayriin) | 0.025 |
Basasha (cayriin, la jarjaray) | 0.022 |
karootada (ceeriin) | 0.015 |
Okra (ceeriin, barafaysan) | 0.013 |
Spinach (ceeriin) | 0.012 |
Kaabashka (ceeriin) | 0.007 |
Leek (la karkariyey, aan cusbayn) | 0,007 liq kasta |
Miraha iyo Miraha
LUUQA IYO INIISKA | WAXYAABAHA TRIPTOPHAN (G/CUP) |
Abuurka bocorka (la dubay, la milixiyay) | 0.0671 |
Abuurka gabbaldayaha (oo lagu dubay saliid) | 0.413 |
Almonds (qalalan la dubay) | 0.288 |
Lowska (la jarjaray) | 0.222 |
Chestnuts (la karkariyey) | 0.010 |
Alaabooyinka badda
ALAABADA | WAXYAABAHA TRIPTOPHAN (G / Cabbirka) |
Kalluunka Yellowtail (la kariyey) | 0.485 / 0.5 liinta |
Bluefish (ceeriin) | 0.336 / fillet |
Aargoosatada lafdhabarta leh (la kariyey) | 0.313 |
Queen Crab (la kariyey) | 0,281 |
Salmon (duurjoog ah, la kariyey) | 0.260 |
Tuna (cadaan, saliid qasacadaysan) | 0,252 |
Herring (brine) | 0.223 |
Codka Atlantic (gasacadaysan) | 0.217 |
Miro buluug ah (ceeriin) | 0.200 |
Mackerel (ceeriin) | 0.184 |
Octopus (ceeriin) | 0.142 |
Oysters (duur, bari, la kariyey) | 0.117 |
Wax soo saarka caanaha
WAXYAABAHA MAALMEEDKA | WAXYAABAHA TRIPTOPHAN (G/CUP) |
farmaajo mozzarella | 0.727 |
Cheddar farmaajo | 0.722 |
Jiis Swiss | 0.529 |
Jiiska Parmesan (ka daadi) | 0.383 |
Feta farmaajo (la jajabiyey) | 0.300 |
Whey (qallalan, macaan) | 0.297 |
Jiis cariish ah (labeen) | 0.166 |
Jiiska Ricotta (caano dufan yar) | 0.157 / ½ koob |
Caano (3,7% baruurta caanaha) | 0.112 |
Ukuntu (dhan, cayriin, cusub) | 0.083 / gabal |
Cream (dareere ah, karbaash culus) | 0.079 |
Yogurt (caano dhan, cad) | 0.034 |
Jiiska kareemka | 0,010 / qaado |
Labeen dhanaan (dhaqan) | 0.005 / qaado |
Subag (cusub) | 0,001 |
badarka iyo Baasto
ALAABADA | WAXYAABAHA TRIPTOPHAN (G/CUP) |
bur shaciir | 0.259 |
Baastada (caadi) | 0.183 |
bur dhan walba leh | 0.159 |
Bariis (caddaan, hadhuudh dheer, ceeriin) | 0.154 |
Bur bariiska (brown) | 0.145 |
Daqiiqda hadhuudhka (haruurka oo dhan) | 0.128 |
Galleyda (caddaan) | 0.111 |
Teff (la kariyey) | 0.103 |
Galleyda (jaalle, la hodmay) | 0.071 |
Sida loo Isticmaalo Kaabayaasha Tryptophan
Si loo hagaajiyo tayada hurdada, tryptophan supplements mudan in laga fikiro. Si kastaba ha ahaatee, waa in la ogaadaa in ay jiraan doorashooyin kale.
tryptophanWaxaad dooran kartaa inaad kaabto molecules-ka laga soo qaatay Kuwaas waxaa ka mid ah 5-HTP iyo melatonin.
tryptophanMarka lagu daro soo saarista serotonin iyo melatonin, waxaa loo isticmaali karaa hababka kale ee jirka (sida soo saarida borotiinka ama niacin). Tani waa sababta ku kabitaanka 5-HTP ama melatonin ay u noqon karto ikhtiyaar u fiican dadka qaarkood.
Kuwa doonaya inay hagaajiyaan niyadooda ama dhinaca garashada, tryptophan ama qaado 5-HTP supplements.
Labaduba waxay kordhin karaan serotonin, laakiin 5-HTP waxay u beddeli kartaa serotonin si dhakhso ah. Waxaa intaa dheer, 5-HTP waxay yeelan kartaa saameyno kale, sida dhimista isticmaalka cuntada iyo miisaanka jirka.
Qiyaasaha 5-HTP waxay u dhaxayn karaan 100-900 mg maalintii. Kuwa aadka u daneeya kor u qaadida hurdada, kabista melatonin waa ikhtiyaarka ugu fiican. Qiyaasta 0.5-5 mg maalintii ayaa la isticmaalay; 2mg waa qiyaasta ugu badan.
Waa maxay dhibaatooyinka soo raaca ee Tryptophan?
tryptophan Waxaa loo arkaa inay badbaado tahay xaddi caadi ah sababtoo ah waa amino acid oo laga helo cuntooyin badan.
Cunto caadi ah ayaa lagu qiyaasaa inay ka kooban tahay 1 garaam maalintii, laakiin shakhsiyaadka qaarkood waxay doortaan inay ku kabaan qiyaaso ilaa 5 garaam maalintii. Waxyeelooyinkeeda suurtagalka ah ayaa la baaray in ka badan 50 sano waxaana la soo sheegay in yar.
Si kastaba ha ahaatee, waxyeellooyin marmar ah sida lallabbo iyo dawakhaad ayaa lagu soo warramey qiyaas ka sarreeya 50 mg halkii kiilo ee miisaanka jidhka, ama 68 garaam oo loogu talagalay qof weyn oo 3.4 kg ah.
tryptophan Dhibaatooyinka soo raaca ayaa laga yaabaa inay aad u caddeeyaan marka lagu qaato daawooyinka saameeya heerarka serotonin, sida antidepressants ama 5-HTP antidepressants.
Marka dhaqdhaqaaqa serotonin uu noqdo mid aad u sarreeya, xaalad loo yaqaan serotonin syndrome ayaa dhici karta. Waxay keeni kartaa calaamado kala duwan oo ay ku jiraan dhidid, gariir, walaac, iyo delirium.
Haddii aad isticmaalayso wax daawo ah oo saameeya heerka serotonin, tryptophan La tasho dhakhtarkaaga ka hor intaadan qaadan kaabis ama 5-HTP supplements.
Natiijo ahaan;
Jidhkeenu wuxuu isticmaalaa tryptophan si uu u sameeyo unugyo muhiim ah oo badan, oo ay ku jiraan serotonin iyo melatonin.
Serotonin waxay saamaysaa niyadda, garashada, iyo dhaqanka, halka melatonin ay saamayso wareegga hurdada.
Sidaa darteed, hooseeyo tryptophan Heerarka waxay hoos u dhigi karaan heerarka serotonin iyo melatonin waxayna sababi karaan waxyeelo.
tryptophan Waxa laga helaa cuntooyinka ay ku jiraan borotiinka laakiin inta badan waxa loo qaataa kaab ahaan. Waxaa loo arkaa inay badbaado tahay qiyaaso dhexdhexaad ah. Si kastaba ha ahaatee, dhibaatooyinka soo raaca ayaa sidoo kale la kulmi karaa waqti ka waqti.
Dhibaatooyinkan soo raaca waxay noqon karaan kuwo aad u daran haddii aad qaadato daawooyinka saameeya heerarka serotonin, sida daawooyinka niyadjabka.