Umxholo wenqaku
Kukho isizathu sokuba ii-amino acids zibizwe ngokuba 'ziibhloko zokwakha zobomi'. Ngaphandle kwezi biomolecules awukwazi ukulala, ukuvuka, ukutya okanye nokuphefumla!
Kuma-amino acids angama-20 afakwe ngokwemfuza, ezininzi kufuneka zongezwe kukutya ukuze kuhlangatyezwane neemfuno zomzimba. Ezi zibizwa ngokuba zii-amino acid ezibalulekileyo. Enye yezi tryptophand.
I-Tryptophan yibhloko yokwakha yee-neurotransmitters ezininzi kunye neehomoni. Le michiza ilawula isimo sengqondo, ukulala, kunye nomjikelo wendlala. Ngoko ke, sibonelela umzimba wethu ngezixa ezaneleyo tryptophan Kunyanzelekile ukubonelela.
Yintoni i-Tryptophan?
tryptophanyenye yee-amino acids ezininzi ezenza iprotein ekutyeni. Ii-amino acids zisetyenziselwa ukwenza iiproteni emizimbeni yethu, kodwa zisebenza neminye imisebenzi.
Ngokomzekelo, kuyimfuneko ukuvelisa iimolekyuli ezininzi ezibalulekileyo ezinceda umqondiso. Ingakumbi, tryptophan, i-serotonin kunye melatonin Inokuguqulwa ibe yimolekyuli ebizwa ngokuba yi-5-HTP (5-hydroxytryptophan), esetyenziselwa ukwenza
I-Serotonin ichaphazela amalungu amaninzi, kuquka ingqondo kunye namathumbu. Ngokukodwa, ukulala, ukuqonda, kunye neemvakalelo zichaphazeleka kwingqondo.
Ngendlela, i-melatonin yeyona hormone ebandakanyeka kakhulu kumjikelo wokuvuka kokulala. Ngokubanzi, tryptophan kunye neemolekyuli ezizivelisayo ziyimfuneko ekusebenzeni kakuhle komzimba wethu.
Iziphumo ze-Tryptophan kwiMood, iNdlela yokuZiphatha, kunye noKuqonda
tryptophanNangona inemisebenzi emininzi, impembelelo yayo engqondweni iyamangalisa.
Amanqanaba e-tryptophan aphantsi anxulunyaniswa nokuphazamiseka kwemizwelo
Uphononongo oluninzi lubonisa ukuba abantu abanokudakumba bangaphantsi kunesiqhelo amanqanaba e-tryptophan Wathi angayibonisa.
Olunye uphando tryptophanWahlola imiphumo .. ekutshintsheni amanqanaba egazi. Abaphandi, tryptophan Babekwazi ukufunda imisebenzi yabo ngokuthoba amanqanaba abo. Ukwenza oku, abathathi-nxaxheba bophando, tryptophanokanye tryptophanBatya izixa ezikhulu ze-amino acids ezazingekho.
Olunye uphononongo olunjalo luveze abantu abadala abasempilweni abali-15 kwindawo enoxinzelelo kabini – kube kanye kwindawo eqhelekileyo. amanqanaba e-tryptophan kwaye kwakhona ephantsi amanqanaba e-tryptophan kunye.
Abaphandi bafumanise ukuba abathathi-nxaxheba babephantsi tryptophan Xa kukho amanqanaba ixhalaBafumanisa ukuba iimvakalelo zoxinzelelo kunye nokucaphuka zaziphezulu. Ngokusekwe kwezi ziphumo, amanqanaba asezantsi e-tryptophan anokubangela unxunguphalo.
Ubundlongo-ndlongo kunye nokungxama kusenokwanda kubantu abandlongo-ndlongo. Kwelinye icala, tryptophan ukongezelela kunokukhuthaza ukuziphatha kakuhle ekuhlaleni.
Amanqanaba asezantsi e-tryptophan anokunciphisa inkumbulo nokufunda
tryptophan Ukutshintsha kwamanqanaba kunokuchaphazela imiba eyahlukeneyo yolwazi. Isifundo tryptophan yafumanisa ukuba xa amanqanaba athotywayo, ukusebenza kwememori yexesha elide kwakubi kakhulu kunamanqanaba aqhelekileyo.
Ezi ziphumo zibonwe nokuba ngaba abathathi-nxaxheba banembali yosapho yokudakumba.
Ukongeza, uphononongo olukhulu, oluphantsi amanqanaba e-tryptophanKwatyhilwa ukuba kuchaphazela kakubi ukuqonda kunye nenkumbulo.
Inkumbulo enxulumene neziganeko kunye namava inokuphazamiseka ngokukodwa. Isizathu sezi ziphumo amanqanaba e-tryptophan Njengoko iyancipha, imveliso ye-serotonin iyancipha.
I-Serotonin inoxanduva lweziphumo zayo ezininzi
emzimbeni, tryptophaninokuguqulwa ibe yi-molecule ye-5-HTP, ethi emva koko yenze i-serotonin.
Ngokusekwe kwiimvavanyo ezininzi, abaphandi baye bafumanisa ukuba kuphezulu okanye kuphantsi tryptophan Bayavuma ukuba ezininzi iimpembelelo zamanqanaba zibangelwa yimiphumo yazo kwi-serotonin okanye i-5-HTP.
Ngamanye amazwi, tryptophan Ukunyuka kwamanqanaba e-amino acid kunokunyusa i-5-HTP kunye namanqanaba e-serotonin. I-Serotonin kunye ne-5-HTP zichaphazela iinkqubo ezininzi kwingqondo kwaye ziphazamise izenzo zabo eziqhelekileyo, ukudakumba kwaye inokusebenza kwixhala.
Ngapha koko, amayeza amaninzi enzelwe ukunyanga ukudakumba aguqula umsebenzi we-serotonin kwingqondo ukwandisa umsebenzi wayo. Ngaphezu koko, i-serotonin ichaphazela iinkqubo ezinxulumene nokufunda kwengqondo.
Unyango nge-5-HTP ikwanyusa amanqanaba e-serotonin, iphucula imo kunye nokuphazamiseka kokuphakuzela, kunye nokungalali.
Ngokubanzi, tryptophanUkuguqulwa kwe-serotonin kwi-serotonin kuxanduva lweziphumo ezininzi ezibonwayo kwimo kunye nokuqonda.
Iziphumo zeTryptophan kwiMelatonin kunye nokuLala
tryptophanXa i-serotonin iveliswa emzimbeni ukusuka , inokuguqulwa ibe yenye i-molecule ebalulekileyo, i-melatonin.
Uphando ngegazi tryptophanKuye kwaboniswa ukuba ukwandisa i-serum kwandisa ngokuthe ngqo zombini i-serotonin kunye ne-melatonin.
Ukongeza kokufunyanwa ngokwemvelo emzimbeni, i-melatonin yongezelela ethandwayo, efumaneka kwiindidi zokutya ezifana neetumato, amaqunube kunye neediliya.
IMelatonin ichaphazela umjikelo wokuvuka komzimba. Lo mjikelo uchaphazela eminye imisebenzi emininzi, kuquka i-nutrient metabolism kunye ne-immune system.
Izifundo ezahlukeneyo zibonise ukuba ukonyuka kwesondlo tryptophanUphononongo lubonise ukuba inokuphucula ukulala ngokunyusa i-melatonin.
Kwisifundo, isidlo sakusasa kunye nesidlo sangokuhlwa tryptophanufumanise ukuba ukutya i-1-fortified cereal kunceda abantu abadala balale ngokukhawuleza kwaye bahlale belele ixesha elide, xa kuthelekiswa nokutya okuqhelekileyo.
Iimpawu zokuxhalaba kunye nokudakumba nazo zancitshiswa kwaye mhlawumbi tryptophanYanceda ukunyusa zombini i-serotonin kunye namanqanaba e-melatonin.
Olunye uphononongo lukwabonise ukuba ukuthatha i-melatonin njengesongezelelo kunokuphucula ubungakanani kunye nomgangatho wokulala.
Ukutya okuqulethe i-Tryptophan
Ukutya okuneeprotheyini ezininzi ezahlukeneyo kulungile tryptophan yimithombo. Ke ngoko, usoloko ufumana isixa sale amino acid xa usitya iprotein.
Isixa esithathiweyo sixhomekeke kwindlela otya ngayo iprotheyini kunye nokuba yeyiphi imithombo oyityayo.
Okunye ukutya, ngakumbi inkukhu, ishrimps, amaqanda, nonkala tryptophan Iphezulu ngokwemiqathango ye
Kuqikelelwa ukuba ukutya okuqhelekileyo kunika malunga ne-1 gram ngosuku. Ngaphezu koko tryptophan okanye ungayongeza ngenye yeeathomu ezizivelisayo, ezifana ne-5-HTP kunye ne-melatonin.
Iziqhamo
| ISIQHAMO | TRYPTOPHAN UMONGO (G / CUP) |
| Iiapilkosi (zomisiweyo, ezingaphekwanga) | 0.104 |
| I-Kiwi (eluhlaza, ekrwada) | 0.027 |
| Imango (ekrwada) | 0.021 |
| Iiorenji (ezikrwada, azixotywanga) | 0.020 |
| Icheri (eswiti, ephothiweyo, ekrwada) | 0.012 |
| Ipapaya (eluhlaza) | 0.012 |
| Ikhiwane (eluhlaza) | 0.004 |
| Ipere (ekrwada) | 0.003 |
| Iapile (ekrwada, ixotyiwe) | 0.001 |
Imifuno
| IMIFUNO | TRYPTOPHAN UMONGO (G / CUP) |
| Iimbotyi zesoya (ziluhlaza, zikrwada) | 0.402 |
| I-ertyisi enamehlo amnyama (amehlo amnyama, abilisiwe) | 0.167 |
| amazambane | 0.103 |
| Igalikhi (ekrwada) | 0.090 |
| Iimbotyi zezintso (zihlumile, zikrwada) | 0.081 |
| I-Brokholi (ebilisiwe, engafakwanga ityuwa) | 0.059 |
| I-asparagus (ebilisiwe, engafakwanga ityuwa) | 0.052 |
| Amagqabi eBrussels (eluhlaza) | 0.033 |
| Iimbotyi zemung (zihlumile, zibilisiwe) | 0.035 |
| Ikholifulawa (eluhlaza, ekrwada) | 0.025 |
| Itswele (eluhlaza, linqunqwe) | 0.022 |
| Umnqathe (ekrwada) | 0.015 |
| I-Okra (ikrwada, ikhenkcezwe) | 0.013 |
| Isipinatshi (esikrwada) | 0.012 |
| Ikhaphetshu (ekrwada) | 0.007 |
| I-leek (ibilisiwe, ayinatyiwa) | 0,007 kwilikhi nganye |
Amandongomane kunye nembewu
| IAMANDONGO NEMBEWU | TRYPTOPHAN UMONGO (G / CUP) |
| Imbewu yethanga (igcadiwe, igalelwe ityuwa) | 0.0671 |
| Imbewu kajongilanga (egcadiswe kwioli) | 0.413 |
| Iialmonds (zosiwe zosiwe) | 0.288 |
| Ihazelnuts (zinqunqwe) | 0.222 |
| I-Chestnuts (ibilisiwe) | 0.010 |
Iimveliso zolwandle
| IMVELISO | TRYPTOPHAN UMQULATHO (G / UMLINGANISO) |
| Intlanzi eYellowtail (ephekiweyo) | 0.485 / 0.5 iifayili |
| Intlanzi eluhlaza (eluhlaza) | 0.336 / ifayile |
| Ikreyifishi enamaphiko (ephekiweyo) | 0.313 |
| UQueen Crab (uphekiwe) | 0,281 |
| ISalmon (yasendle, iphekiwe) | 0.260 |
| I-tuna (emhlophe, ifakwe kwioli) | 0,252 |
| I-Herring (epikiweyo) | 0.223 |
| Icod yeAtlantiki (enkonkxiweyo) | 0.217 |
| Imbaza eluhlaza (eluhlaza) | 0.200 |
| Imackerel (eluhlaza) | 0.184 |
| I-Octopus (ekrwada) | 0.142 |
| Iimbatyisi (zasendle, empuma, ziphekiwe) | 0.117 |
Iimveliso zederi
| IMVELISO YEMIHLA | TRYPTOPHAN UMONGO (G / CUP) |
| mozzarella ushizi | 0.727 |
| Itshizi yeCheddar | 0.722 |
| Itshizi yaseSwitzerland | 0.529 |
| Itshizi yeParmesan (igcwelwe) | 0.383 |
| I-Feta cheese (etyumkileyo) | 0.300 |
| I-Whey (yomisiwe, iswiti) | 0.297 |
| I-cottage cheese (ikhrimu) | 0.166 |
| I-Ricotta itshizi (ubisi oluncitshisiweyo oluncinci) | 0.157 / ½ indebe |
| Ubisi (3,7% amafutha obisi) | 0.112 |
| Amaqanda (aphelele, akrwada, matsha) | 0.083/iqhekeza |
| I-Cream (ulwelo, ukubethwa kakhulu) | 0.079 |
| Iyogathi (ubisi lonke, ithafa) | 0.034 |
| Icwambu lesonka samasi | 0,010 / icephe |
| Ikhrimu emuncu (ikhuliswe) | 0.005 / icephe |
| Ibhotolo (ityiwa) | 0,001 |
Iisiriyeli kunye nePasta
| IMVELISO | TRYPTOPHAN UMONGO (G / CUP) |
| umgubo werhasi | 0.259 |
| Ipasta (ecacileyo) | 0.183 |
| uflawo wezinto zonke | 0.159 |
| Irayisi (emhlophe, ingqolowa ende, ikrwada) | 0.154 |
| Umgubo werayisi (omdaka) | 0.145 |
| Umgubo wamazimba (ukutya okuziinkozo) | 0.128 |
| Iinkozo zombona (ezimhlophe) | 0.111 |
| I-Teff (iphekiwe) | 0.103 |
| Umgubo wombona (otyheli, otyetyisiweyo) | 0.071 |
Uzisebenzisa njani izongezo zeTryptophan?
Ukuphucula umgangatho wokulala, izongezo ze-tryptophan Kufanelekile ukucinga. Nangona kunjalo, akufanele ilibaleke ukuba kukho ezinye iindlela.
tryptophanUnokukhetha ukongeza iimolekyuli ezivela kwi. Ezi ziquka i-5-HTP kunye ne-melatonin.
tryptophanUkuba uyisebenzisa ngokwayo, ingasetyenziselwa kwezinye iinkqubo zomzimba (ezifana neprotheni okanye ukuveliswa kwe-niacin) ngaphezu kokuvelisa i-serotonin kunye ne-melatonin. Ke ngoko, ukongeza nge-5-HTP okanye i-melatonin inokuba lolona khetho lungcono kwabanye abantu.
Abo bafuna ukuphucula isimo sabo sengqondo okanye imbono yokuqonda, tryptophan okanye uthathe izongezo ze-5-HTP.
Bobabini banokunyusa i-serotonin, kodwa i-5-HTP inokuguqula kwi-serotonin ngokukhawuleza. Ngaphezu koko, i-5-HTP inokuba nezinye iziphumo, ezifana nokunciphisa ukusetyenziswa kokutya kunye nobunzima bomzimba.
Iidosi ze-5-HTP zinokuvela kwi-100-900 mg ngosuku. Kubantu abaninzi abanomdla ekukhuthazeni ukulala, ukongeza nge-melatonin yeyona ndlela ilungileyo. Amanani e-0.5-5 mg ngosuku asetyenzisiwe; I-2 mg iyona dose eqhelekileyo.
Ziziphi iimpembelelo zeTryptophan?
tryptophan Ekubeni i-amino acid efumaneka kukutya okuninzi, ithathwa njengekhuselekile kwiimali eziqhelekileyo.
Ukutya okuqhelekileyo kuqikelelwa ukuba kuqulethe i-1 gram ngosuku, kodwa abanye abantu bakhetha ukongeza iidosi ukuya kuthi ga kwi-5 grams ngosuku. Iziphumo zayo ezinokuthi zifundwe ngaphezu kweminyaka engama-50 kwaye zimbalwa kakhulu ezixeliweyo.
Nangona kunjalo, iziphumo ebezingalindelekanga zamaxesha athile ezifana nesicaphucaphu kunye nesiyezi ziye zaxelwa kwiidosi ezingaphezulu kwe-50 mg ngekhilogram yobunzima bomzimba, okanye i-68 grams ye-3.4-kg yabantu abadala.
tryptophan Imiphumo emibi inokuthi ibonakale ngakumbi xa ithathwa ngamayeza achaphazela amanqanaba e-serotonin, njenge-5-HTP antidepressants.
Xa umsebenzi we-serotonin ukhula ngokugqithiseleyo, imeko ebizwa ngokuba yi-serotonin syndrome ingenzeka. Inokubangela iimpawu ezahlukahlukeneyo, kuquka ukubila, ukungcangcazela, ukuxhalaba, kunye ne-delirium.
Ukuba uthatha nawaphi na amayeza achaphazela amanqanaba e-serotonin, tryptophan okanye udibane nogqirha wakho ngaphambi kokuba uthathe izongezo ze-5-HTP.
Ngenxa yoko;
Imizimba yethu isebenzisa i-tryptophan ukwenza iimolekyuli ezininzi ezibalulekileyo, kuquka i-serotonin kunye ne-melatonin.
I-Serotonin ichaphazela isimo sengqondo, ukuqonda, kunye nokuziphatha, ngelixa i-melatonin ichaphazela umjikelo wokuvuka kokulala.
Ngoko ke, iphantsi tryptophan amanqanaba anokuthoba amanqanaba e-serotonin kunye ne-melatonin kwaye abangele iziphumo eziyingozi.
tryptophan Ifumaneka kukutya okuneprotheyini kodwa ngokuqhelekileyo ithathwa njengesongezelelo. Kucingelwa ukuba ikhuselekile kwidosi ephakathi. Nangona kunjalo, iziphumo ebezingalindelekanga zinokwenzeka ngamaxesha athile.
Ezi ziphumo zecala zinokuba zibi ngakumbi ukuba uthatha amayeza achaphazela amanqanaba e-serotonin, afana ne-antidepressants.
Amanqaku ekufanele uwafunde
