Litaba tsa Sengoloa
Ho na le lebaka le etsang hore li-amino acid li bitsoe 'litšiea tse hahang tsa bophelo'. Ntle le li-biomolecule tsena u ne u ke ke ua khona ho robala, ho tsoha, ho ja kapa hona ho hema!
Li-amino acid tse seng kae ho tse 20 tse kentsoeng ka liphatsa tsa lefutso li hloka ho tlatselletsoa ka phepo ho khotsofatsa litlhoko tsa 'mele. Tsena li bitsoa li-amino acid tsa bohlokoa. E 'ngoe ea tsena tryptophanle d.
Tryptophan ke mohaho oa li-neurotransmitters le lihomone tse ngata. Lik'hemik'hale tsena li laola maikutlo, boroko le ho lapa. Ka hona, re na le ho lekaneng tryptophan ho fana hoa tlama.
Tryptophan ke Eng?
tryptophanke e 'ngoe ea li-amino acid tse ngata tse nang le protheine lijong. Li-amino acid li sebelisoa 'meleng ea rona ho etsa liprotheine, empa li boetse li sebeletsa mesebetsi e meng.
Ka mohlala, hoa hlokahala ho hlahisa limolek'hule tse 'maloa tsa bohlokoa tse thusang ho fana ka matšoao. Haholo-holo, tryptophan, serotonin le melatonin E ka fetoloa molek'hule e bitsoang 5-HTP (5-hydroxytryptophan), e sebelisetsoang ho etsa
Serotonin e ama litho tse ngata, ho akarelletsa boko le mala. Boroko, temoho le maikutlo li ameha ka ho khetheha bokong.
Ho sa le joalo, melatonin ke hormone e amehang haholo potolohong ea boroko. Ka kakaretso, tryptophan ’me limolek’hule tseo e li hlahisang lia hlokahala bakeng sa tšebetso e nepahetseng ea ’mele ea rōna.
Liphello tsa Tryptophan ho Maikutlo, Boitšoaro le Kelello
tryptophanLe hoja e na le mesebetsi e mengata, phello ea eona bokong e hlolla ka ho khethehileng.
Maemo a tlase a tryptophan a amahanngoa le mathata a maikutlo
Liphuputso tse ngata li bontša hore batho ba nang le khatello ea maikutlo ba na le tlase ho feta tloaelo boemo ba tryptophan a bontša hore a ka khona.
Lipatlisiso tse ling tryptophane ile ea hlahloba liphello tsa sethethefatsi ho fetola maemo a mali. Bafuputsi, tryptophan ba ile ba khona ho ithuta mesebetsi ea bona ka ho theola maemo a bona. Ho etsa sena, barupeluoa ba lipatlisiso, tryptophanka kapa tryptophanBa ne ba ja li-amino acid tse ngata ntle le
Phuputso e 'ngoe e joalo e ile ea pepesetsa batho ba baholo ba phetseng hantle ba 15 tikolohong e sithabetsang habeli - hang ka tloaelo. boemo ba tryptophan mme hang ka tlase boemo ba tryptophan ka.
Bafuputsi ba fumane hore barupeluoa tryptophan ha ho na le maemo matšoenyehoBa fumane hore maikutlo a tsitsipano le ho teneha a ne a phahame. Ho ipapisitsoe le liphetho tsena, maemo a tlase a tryptophan a ka baka matšoenyeho.
Ho ba mabifi le ho potlakela ho ka 'na ha eketseha ho batho ba mabifi. Ka hlakoreng le leng, tryptophan tlatsetso e ka boela ea khothaletsa boitšoaro bo botle sechabeng.
Tekanyo e tlase ea tryptophan e ka senya mohopolo le ho ithuta
tryptophan Ho fetoha ha maemo a kelello ho ka ama likarolo tse fapaneng tsa temoho. thuto, tryptophan e fumane hore ha maemo a mohopolo oa nako e telele a fokotsehile, ts'ebetso ea mohopolo oa nako e telele e mpe ho feta maemo a tloaelehileng.
Liphello tsena li ile tsa bonoa ho sa tsotellehe hore na barupeluoa ba na le histori ea lelapa ea ho tepella maikutlong kapa che.
Ho feta moo, tlhahlobo e kholo, e tlase boemo ba tryptophane senotse hore kelello le mohopolo li ameha hampe.
Mehopolo e amanang le liketsahalo le liphihlelo e ka 'na ea senyeha ka ho khetheha. Lebaka la liphello tsena ke boemo ba tryptophan ho fokotseha ha tlhahiso ea serotonin.
Serotonin e ikarabella bakeng sa litlamorao tse ngata tsa eona
'meleng, tryptophanJoale e ka fetoloa molek'hule ea 5-HTP, e hlahisang serotonin.
Ho ipapisitsoe le liteko tse ngata, bafuputsi ba ka tseba hore na ba phahame kapa ba tlase tryptophan Ba lumela hore liphello tse ngata tsa litekanyetso tsa bona li bakoa ke liphello tsa bona ho serotonin kapa 5-HTP.
Ka mantsoe a mang, tryptophan Ho eketsa maemo a amino acid ho ka eketsa maemo a 5-HTP le serotonin. Serotonin le 5-HTP li ama lits'ebetso tse ngata bokong mme li kena-kenana le liketso tsa tsona tse tloaelehileng, ho tepella maikutlo 'me e ka ba le phello ho matšoenyeho.
Ha e le hantle, lithethefatsi tse ngata tse etselitsoeng ho phekola ho tepella maikutlo li fetola mosebetsi oa serotonin bokong ho eketsa mosebetsi oa eona. Ho feta moo, serotonin e ama tšebetso ea boko e amanang le ho ithuta.
Kalafo ka 5-HTP e boetse e eketsa boemo ba serotonin hammoho le lefu la ho hlobaela le ho ntlafatsa maemo a maikutlo le ho tšoha.
Ka kakaretso, tryptophanPhetoho ea serotonin ho serotonin e ikarabella bakeng sa litlamorao tse ngata tse bonoang maikutlong le kutloisisong.
Liphello tsa Tryptophan ho Melatonin le Boroko
tryptophanHa serotonin e hlahisoa ’meleng, e ka fetoloa molek’hule e ’ngoe ea bohlokoa, melatonin.
Lithuto ka mali tryptophanHo 'nile ha bontšoa hore ho eketseha ha maemo a serum ka ho toba eketsa bobeli serotonin le melatonin.
Ntle le ho fumanoa ka tlhaho 'meleng, melatonin ke tlatsetso e tsebahalang, e fumanehang lijong tse fapaneng tse kang tamati, fragole le morara.
Melatonin e ama potoloho ea 'mele ea ho robala le ho tsoha. Potoloho ena e ama mesebetsi e meng e mengata, ho akarelletsa le metabolism ea limatlafatsi le tsamaiso ea 'mele ea ho itšireletsa mafung.
Liphuputso tse fapaneng li ekelitse phepo e nepahetseng tryptophanHo bontšitsoe hore moriana o ka ntlafatsa boroko ka ho eketsa melatonin.
Thutong, lijong tsa hoseng le tsa mantsiboea tryptophanO fumane hore ho ja lijo-thollo tsa LA-enriched ho thusa batho ba baholo ho robala kapele le ho robala nako e telele, ha ho bapisoa le ho ja lijo-thollo tse tloaelehileng.
Matšoao a ho tšoenyeha le ho tepella maikutlo le 'ona a fokotsehile, mohlomong tryptophanE thusitse ho phahamisa maemo a serotonin le melatonin ka bobeli.
Liphuputso tse ling li boetse li bontšitse hore ho nka melatonin e le tlatsetso ho ka ntlafatsa palo le boleng ba boroko.
Lijo tse nang le Tryptophan
Lijo tse ngata tse fapaneng tse nang le protheine li ntle. tryptophan ke lisebelisoa. Ka hona, hoo e ka bang kamehla u fumana e 'ngoe ea amino acid ena ha u ja protheine.
Chelete e nkiloeng e itšetlehile ka hore na u sebelisa protheine e kae le hore na u ja mehloli efe ea protheine.
Lijo tse itseng, haholo-holo khoho, shrimp, mahe le makhala tryptophan ka maemo a phahameng.
Lijo tse tloaelehileng li hakanngoa hore li fana ka hoo e ka bang 1 gram ka letsatsi. Ho feta moo tryptophan kapa u ka e tlatsetsa ka e 'ngoe ea limolek'hule tseo e li hlahisang, tse kang 5-HTP le melatonin.
Litholoana
THOLOANA | TRIPTOPOPHAN CONTENT (G / CUP) |
Li-apricot (tse omisitsoeng, tse sa phehoang) | 0.104 |
Kiwi (e tala, e tala) | 0.027 |
Mango (e tala) | 0.021 |
Orange (e tala, e sa ebolloang) | 0.020 |
Li-cherries (tse monate, tse pitted, tse tala) | 0.012 |
Papaya (e tala) | 0.012 |
Feiga (e tala) | 0.004 |
Pear (e tala) | 0.003 |
Apple (e tala, e qhibiloe) | 0.001 |
Meroho
MOROTO | TRIPTOPOPHAN CONTENT (G / CUP) |
Li-soya (tse tala, tse tala) | 0.402 |
Lierekisi tse mahlo a matšo (mahlo a matšo, a phehiloeng) | 0.167 |
litapole | 0.103 |
Konofolo (e tala) | 0.090 |
Linaoa tsa liphio (tse melang, tse tala) | 0.081 |
Broccoli (e phehiloeng, e se nang letsoai) | 0.059 |
Asparagus (e phehiloeng, e se nang letsoai) | 0.052 |
Limela tsa Brussels (tse tala) | 0.033 |
Linaoa tsa mung (tse melang, tse phehiloeng) | 0.035 |
Koliflower (e tala, e tala) | 0.025 |
Onion (e tala, e khaotsoeng) | 0.022 |
Carrot (e tala) | 0.015 |
Okra (e tala, e leqhoa) | 0.013 |
Spinach (e tala) | 0.012 |
Khabeche (e tala) | 0.007 |
Li-leeks (tse phehiloeng, tse se nang letsoai) | 0,007 ka liliki |
Linate le Peo
NAKO LE PEO | TRIPTOPOPHAN CONTENT (G / CUP) |
Peō ea mokopu (e halikiloeng, e letsoai) | 0.0671 |
Peō ea soneblomo (e halikiloeng ka oli) | 0.413 |
Lialmonde (tse halikiloeng) | 0.288 |
Linate (tse khaotsoeng) | 0.222 |
Li-chestnuts (tse phehiloeng) | 0.010 |
Lihlahisoa tsa leoatle
PRODUCTS | TRIPTOPHAN CONTENT (G / MEASUREMENT) |
Yellowtail fish (e phehiloeng) | 0.485 / 0.5 li-fillets |
Bluefish (e tala) | 0.336 / fillet |
Spiny lobster (e phehiloeng) | 0.313 |
Mofumahali Crab (e phehiloe) | 0,281 |
Salmon (e hlaha, e phehiloe) | 0.260 |
Tuna (e tšoeu, e entsoeng ka makotikoting ka oli) | 0,252 |
Herring (mokelikeli) | 0.223 |
Cod ea Atlantic (e ka makotikoting) | 0.217 |
Mussel e putsoa (e tala) | 0.200 |
Mackerel (e tala) | 0.184 |
Octopus (e tala) | 0.142 |
Li-oyster (tse hlaha, tse ka bochabela, tse phehiloeng) | 0.117 |
Lihlahisoa tsa lebese
SEHLAHISO LETSATSI | TRIPTOPOPHAN CONTENT (G / CUP) |
chisi ea mozzarella | 0.727 |
Cheddar chisi | 0.722 |
Cheese ea Switzerland | 0.529 |
Cheese ea Parmesan (e halikiloeng) | 0.383 |
Feta cheese (e robehileng) | 0.300 |
Whey (e omisitsoeng, e monate) | 0.297 |
Cottage cheese (e monate) | 0.166 |
Cheese ea Ricotta (lebese le tlaase la mafura) | 0.157 / ½ senoelo |
Lebese (3,7% mafura a lebese) | 0.112 |
Mahe (a felletse, a tala, a macha) | 0.083 / karolo |
Cream (mokelikeli, ho shapa ka thata) | 0.079 |
Yogurt (lebese le felletseng, le hlakileng) | 0.034 |
Cheese ea tranelate | 0,010 / khaba |
Krime e bolila (ea setso) | 0.005 / khaba |
Botoro (e letsoai) | 0,001 |
Lijo-thollo le pasta
PRODUCTS | TRIPTOPOPHAN CONTENT (G / CUP) |
phofo ea harese | 0.259 |
Pasta (e hlakileng) | 0.183 |
phofo ea merero eohle | 0.159 |
Raese (e tšoeu, lijo-thollo tse telele, tse tala) | 0.154 |
Phofo ea raese (sootho) | 0.145 |
Bopi ba mabele (mabele a felletseng) | 0.128 |
Lebele la poone (e tšoeu) | 0.111 |
Teff (e phehiloe) | 0.103 |
Poone (e mosehla, e matlafalitsoeng) | 0.071 |
Mokhoa oa ho sebelisa lisebelisoa tsa tryptophan
Ho ntlafatsa boleng ba boroko, tryptophan supplements bohlokoa ho nahana ka. Leha ho le joalo, ho lokela ho hlokomeloa hore ho na le likhetho tse ling.
tryptophanU ka khetha ho tlatsetsa limolek'hule tse nkiloeng ho Tsena li kenyelletsa 5-HTP le melatonin.
tryptophanNtle le ho hlahisa serotonin le melatonin, e ka sebelisoa lits'ebetsong tse ling tsa 'mele (joalo ka tlhahiso ea protheine kapa niacin). Ke ka lebaka lena ho tlatsetsa ka 5-HTP kapa melatonin e ka bang khetho e molemo ho batho ba bang.
Ba batlang ho ntlafatsa maikutlo a bona kapa maikutlo a bona, tryptophan kapa nka li-supplement tsa 5-HTP.
Ka bobeli li ka eketsa serotonin, empa 5-HTP e ka fetolela ho serotonin kapele. Ho feta moo, 5-HTP e ka ba le liphello tse ling, tse kang ho fokotsa tšebeliso ea lijo le boima ba 'mele.
Litekanyetso tsa 5-HTP li ka tloha ho 100-900 mg ka letsatsi. Bakeng sa ba amehileng haholo ka ho khothaletsa boroko, tlatsetso ka melatonin ke khetho e ntle ka ho fetisisa. Litekanyetso tsa 0.5-5 mg ka letsatsi li sebelisitsoe; 2mg ke tekanyo e tloaelehileng ka ho fetisisa.
Litlamorao tsa Tryptophan ke life?
tryptophan E nkoa e sireletsehile ka tekanyo e tloaelehileng hobane ke amino acid e fumanoang lijong tse ngata.
Lijo tse tloaelehileng li hakanngoa hore li na le gram e le 1 ka letsatsi, empa batho ba bang ba khetha ho tlatsetsa ka litekanyetso ho fihlela ho ligrama tse 5 ka letsatsi. Litla-morao tse ka bang teng li 'nile tsa ithutoa ka lilemo tse fetang 50' me ke tse fokolang haholo tse tlalehiloeng.
Leha ho le joalo, ka linako tse ling litla-morao tse kang ho nyekeloa ke pelo le ho tsekela li tlalehiloe ka litekanyetso tse ka holimo ho 50 mg ka kilogram ea boima ba 'mele, kapa 68 grams bakeng sa motho e moholo oa 3.4 kg.
tryptophan Litla-morao li ka 'na tsa bonahala haholoanyane ha li nooa ka meriana e amang maemo a serotonin, joalo ka li-antidepressants kapa 5-HTP antidepressants.
Ha ts'ebetso ea serotonin e phahame haholo, boemo bo bitsoang serotonin syndrome bo ka hlaha. E ka baka matšoao a fapaneng a kenyelletsang ho fufuleloa, ho thothomela, ho tšoenyeha le delirium.
Haeba u sebelisa meriana leha e le efe e amang boemo ba serotonin, tryptophan Ikopanye le ngaka ea hau pele u nka li-supplement kapa li-supplement tsa 5-HTP.
Ka hoo;
'Mele ea rona e sebelisa tryptophan ho etsa limolek'hule tse ngata tsa bohlokoa, ho kenyelletsa serotonin le melatonin.
Serotonin e ama maikutlo, temoho le boitšoaro, athe melatonin e ama potoloho ea boroko.
Ka hona, tlase tryptophan maemo a ka fokotsa maemo a serotonin le melatonin mme a baka liphello tse kotsi.
tryptophan E fumanoa lijong tse nang le protheine empa hangata e nkoa e le tlatsetso. E nkoa e sireletsehile ka litekanyetso tse itekanetseng. Leha ho le joalo, ho ka ba le litla-morao nako le nako.
Litla-morao tsena li ka 'na tsa e-ba tse tebileng haholoanyane haeba u noa meriana e amang maemo a serotonin, a kang li-antidepressants.