Okuqukethwe kwe-athikili
Kunesizathu esenza ama-amino acid abizwe ngokuthi 'amabhlogo okwakha impilo'. Ngaphandle kwala ma-biomolecules ubungeke ukwazi ukulala, ukuvuka, ukudla noma ngisho nokuphefumula!
Ambalwa kwama-amino acid angama-20 afakwe ngokofuzo adinga ukwengezwa ngokudla ukuze ahlangabezane nezidingo zomzimba. Lezi zibizwa ngokuthi ama-amino acid abalulekile. Enye yalezi i-tryptophand.
I-Tryptophan iyisakhiwo sokwakhiwa kwama-neurotransmitters namahomoni amaningana. Lawa makhemikhali alawula imizwa, ukulala, nendlala. Ngakho-ke, sinokwanele i-tryptophan ukuhlinzeka kuyimpoqo.
Iyini i-Tryptophan?
i-tryptophaningenye yama-amino acid amaningi anamaprotheni ekudleni. Ama-amino acid asetshenziswa emizimbeni yethu ukwenza amaprotheni, kodwa futhi asebenza neminye imisebenzi.
Isibonelo, kuyadingeka ukukhiqiza ama-molecule ambalwa abalulekile asiza ekuboniseni izimpawu. Ikakhulukazi, i-tryptophan, i-serotonin kanye melatonin Ingaguqulwa ibe i-molecule ebizwa ngokuthi i-5-HTP (5-hydroxytryptophan), esetshenziselwa ukwenza
I-Serotonin ithinta izitho eziningi, kuhlanganise nobuchopho namathumbu. Ukulala, ukuqonda, nomoya kuthinteka ngokuqondile ebuchosheni.
Phakathi naleso sikhathi, i-melatonin iyi-hormone ehilelekile kakhulu emjikelezweni wokulala. Ngokuvamile, i-tryptophan futhi ama-molecule ewakhiqizayo ayadingeka ukuze umzimba wethu usebenze kahle.
Imithelela ye-Tryptophan kuMood, Ukuziphatha, kanye Nokuqonda
i-tryptophanNakuba inemisebenzi eminingi, umphumela wayo ebuchosheni umangalisa ngokukhethekile.
Amazinga e-tryptophan aphansi ahlotshaniswa nokuphazamiseka kwemizwa
Ucwaningo oluningi lubonisa ukuthi abantu abanokucindezeleka baphansi kunokuvamile amazinga e-tryptophan wabonisa ukuthi angakwazi.
Olunye ucwaningo i-tryptophanyahlola imiphumela yomuthi ekuguquleni amazinga egazi. Abacwaningi, i-tryptophan bakwazi ukufunda imisebenzi yabo ngokwehlisa amazinga abo. Ukwenza lokhu, ababambiqhaza bocwaningo, i-tryptophanku noma i-tryptophanBadla inani elikhulu lama-amino acid ngaphandle
Olunye ucwaningo olunjalo lwadalula abantu abadala abangu-15 abanempilo endaweni ecindezelayo kabili - kanye nje evamile. amazinga e-tryptophan futhi kanye phansi amazinga e-tryptophan nge.
Abacwaningi bathole ukuthi ababambiqhaza i-tryptophan uma kukhona amazinga ukukhathazekaBathole ukuthi imizwa yokushuba nokucasuka yayiphezulu. Ngokusekelwe kule miphumela, amazinga aphansi e-tryptophan angase abangele ukukhathazeka.
Ulaka kanye nokuthatheka kungase kwande nakubantu abanolaka. Ngokwesinye isandla, i-tryptophan ukwenezela kungase futhi kukhuthaze ukuziphatha okuhle komphakathi.
Amazinga aphansi e-tryptophan angaphazamisa inkumbulo nokufunda
i-tryptophan Izinguquko emazingeni okuqonda zingathinta izici ezihlukahlukene zokuqaphela. isifundo, i-tryptophan ithole ukuthi lapho amazinga enkumbulo yesikhathi eside encishisiwe, ukusebenza kwenkumbulo yesikhathi eside kubi kunamazinga avamile.
Le miphumela ibonakale kungakhathaliseki ukuthi ababambiqhaza banomlando womndeni wokudangala noma cha.
Ukwengeza, isibuyekezo esihle, esiphansi amazinga e-tryptophankuveza ukuthi ukuqonda kanye nenkumbulo kuthinteke kabi.
Inkumbulo ehlotshaniswa nemicimbi nezinto ezenzekayo ingase yonakale kakhulu. Isizathu sale miphumela amazinga e-tryptophan ukwehla kokukhiqizwa kwe-serotonin.
I-Serotonin inesibopho semiphumela yayo eminingi
emzimbeni, i-tryptophanIngabuye iguqulelwe ku-molecule ye-5-HTP, eyenza i-serotonin.
Ngokusekelwe ekuhloleni okuningi, abacwaningi banganquma ukuthi kuphezulu noma kuphansi i-tryptophan Bayavuma ukuthi imiphumela eminingi yamazinga abo ingenxa yemiphumela yabo ku-serotonin noma i-5-HTP.
Ngamanye amazwi, i-tryptophan Ukwandisa amazinga e-amino acid kungakhuphula amazinga we-5-HTP ne-serotonin. I-Serotonin ne-5-HTP ithinta izinqubo eziningi ebuchosheni futhi iphazamise izenzo zabo ezivamile, ukucindezeleka futhi kungaba nomthelela ekukhathazekeni.
Eqinisweni, izidakamizwa eziningi eziklanyelwe ukwelapha ukucindezeleka zishintsha umsebenzi we-serotonin ebuchosheni ukwandisa umsebenzi wayo. Ngaphezu kwalokho, i-serotonin ithinta izinqubo zobuchopho ezihlobene nokufunda.
Ukwelashwa nge-5-HTP nakho kukhulisa izinga le-serotonin kanye nokuqwasha futhi kuthuthukisa ukuphazamiseka kwemizwa nokwethuka.
Ngokuvamile, i-tryptophanUkuguqulwa kwe-serotonin ku-serotonin kunesibopho semiphumela eminingi ebonwayo kusimo sengqondo nokuqonda.
Imiphumela ye-Tryptophan ku-Melatonin nokulala
i-tryptophanLapho i-serotonin ikhiqizwa emzimbeni, ingaguqulwa ibe enye i-molecule ebalulekile, i-melatonin.
Izifundo ngegazi i-tryptophanKuye kwaboniswa ukuthi ukwanda kwamazinga e-serum kwandisa ngokuqondile kokubili i-serotonin ne-melatonin.
Ngaphezu kokutholakala ngokwemvelo emzimbeni, i-melatonin iyisengezo esidumile, esitholakala ekudleni okuhlukahlukene okunjengotamatisi, ama-strawberry, namagilebhisi.
I-Melatonin ithinta umjikelezo wokulala komzimba. Lo mjikelezo uthinta eminye imisebenzi eminingi, kuhlanganise nokugaywa kwezakhi zomzimba nesimiso sokuzivikela komzimba.
Ucwaningo oluhlukahlukene lwenyuse umsoco i-tryptophanKuye kwaboniswa ukuthi umuthi ungathuthukisa ukulala ngokwandisa i-melatonin.
Esifundweni, kwasekuseni nakusihlwa i-tryptophanUthole ukuthi ukudla okusanhlamvu okunothiswe nge-LA kusiza abantu abadala ukuthi balale ngokushesha futhi balale isikhathi eside, uma kuqhathaniswa nokudla okusanhlamvu okujwayelekile.
Izimpawu zokukhathazeka nokucindezeleka nazo zancipha, futhi ngokunokwenzeka i-tryptophanKwasiza ukuphakamisa kokubili amazinga e-serotonin ne-melatonin.
Olunye ucwaningo luye lwabonisa ukuthi ukuthatha i-melatonin njengesengezo kungathuthukisa inani nekhwalithi yokulala.
Ukudla Okuqukethe i-Tryptophan
Izinhlobo eziningi zokudla ezinamaprotheni zilungile. i-tryptophan ziyizinsiza. Ngakho-ke, cishe njalo uthola enye yale amino acid lapho udla amaprotheni.
Inani elithathwayo lincike ekutheni udla amaprotheni angakanani nokuthi udla yiphi imithombo yamaprotheni.
Ukudla okuthile, ikakhulukazi inkukhu, izimfanzi, amaqanda, nenkalankala i-tryptophan ngokwezinga eliphezulu.
Ukudla okuvamile kulinganiselwa ukuthi kunikeza cishe igremu elingu-1 ngosuku. Ngaphezu kwalokho i-tryptophan noma ungayingezelela ngeyodwa yamangqamuzana eliwakhiqizayo, njenge-5-HTP ne-melatonin.
Izithelo
| ISITHELO | OKUQUKETHWE KWE-TRIPTOPOPHAN (G / CUP) |
| Amabhilikosi (omisiwe, angaphekwa) | 0.104 |
| I-Kiwi (eluhlaza, eluhlaza) | 0.027 |
| Umango (oluhlaza) | 0.021 |
| Iwolintshi (okuluhlaza, okungahlutshiwe) | 0.020 |
| Ama-cherries (amnandi, afakwe emgodini, aluhlaza) | 0.012 |
| I-papaya (eluhlaza) | 0.012 |
| Ikhiwane (iluhlaza) | 0.004 |
| Ipheya (okuluhlaza) | 0.003 |
| I-apula (eluhlaza, ehlutshiwe) | 0.001 |
imifino
| IMIFINO | OKUQUKETHWE KWE-TRIPTOPOPHAN (G / CUP) |
| Ubhontshisi wesoya (oluhlaza, oluhlaza) | 0.402 |
| Uphizi onamehlo amnyama (amehlo amnyama, abilisiwe) | 0.167 |
| amazambane | 0.103 |
| I-garlic (eluhlaza) | 0.090 |
| Ubhontshisi wezinso (uhlumile, uluhlaza) | 0.081 |
| I-Broccoli (ebilisiwe, engenasawoti) | 0.059 |
| I-Asparagus (ebilisiwe, engenasawoti) | 0.052 |
| Amahlumela aseBrussels (okuluhlaza) | 0.033 |
| Ubhontshisi (ahlumile, abilisiwe) | 0.035 |
| Ukholifulawa (oluhlaza, oluhlaza) | 0.025 |
| U-anyanisi (oluhlaza, oqoshiwe) | 0.022 |
| Ikarothi (iluhlaza) | 0.015 |
| I-Okra (iluhlaza, iqhwa) | 0.013 |
| Isipinashi (okuluhlaza) | 0.012 |
| Iklabishi (iluhlaza) | 0.007 |
| I-leek (ebilisiwe, engenasawoti) | 0,007 iliki ngayinye |
Amantongomane kanye Nembewu
| AMADONGO KANYE NEMBEWU | OKUQUKETHWE KWE-TRIPTOPOPHAN (G / CUP) |
| Imbewu yethanga (egazisiwe, enosawoti) | 0.0671 |
| Imbewu kabhekilanga (eyosiwe emafutheni) | 0.413 |
| Ama-alimondi (osiwe omisiwe) | 0.288 |
| Amantongomane (aqotshiwe) | 0.222 |
| Ama-Chestnuts (abilisiwe) | 0.010 |
Imikhiqizo yasolwandle
| IMIKHIQIZO | OKUQUKETHWE KWE-TRIPTOPHAN (G / ISILINGANISO) |
| I-Yellowtail fish (ephekiwe) | 0.485 / 0.5 izibopho |
| I-Bluefish (iluhlaza) | 0.336 / umhluzi |
| I-spiny lobster (ephekiwe) | 0.313 |
| I-Queen Crab (ephekiwe) | 0,281 |
| I-Salmon (yasendle, iphekwe) | 0.260 |
| I-tuna (emhlophe, ekheniwe emafutheni) | 0,252 |
| I-Herring (i-brine) | 0.223 |
| I-Atlantic cod (ekheniwe) | 0.217 |
| Imbaza eluhlaza okwesibhakabhaka (iluhlaza) | 0.200 |
| I-Mackerel (eluhlaza) | 0.184 |
| I-Octopus (iluhlaza) | 0.142 |
| Ama-oyster (asendle, asempumalanga, aphekiwe) | 0.117 |
Imikhiqizo yobisi
| UMkhiqizo WANSUKU ZONKE | OKUQUKETHWE KWE-TRIPTOPOPHAN (G / CUP) |
| i-mozzarella ushizi | 0.727 |
| Cheddar ushizi | 0.722 |
| Ushizi waseSwitzerland | 0.529 |
| I-Parmesan ushizi (igayiwe) | 0.383 |
| I-Feta ushizi (i-crumbled) | 0.300 |
| Whey (omisiwe, amnandi) | 0.297 |
| I-cottage cheese (ukhilimu) | 0.166 |
| I-Ricotta ushizi (ubisi olunamafutha aphansi) | 0.157 / ½ inkomishi |
| Ubisi (3,7% amafutha obisi) | 0.112 |
| Amaqanda (aphelele, aluhlaza, amasha) | 0.083 / ingxenye |
| Ukhilimu (uketshezi, ukushaywa kanzima) | 0.079 |
| I-yogurt (ubisi lonke, ithafa) | 0.034 |
| Ukhilimu ushizi | 0,010 / isipuni |
| Ukhilimu omuncu (omisiwe) | 0.005 / isipuni |
| Ibhotela (elinosawoti) | 0,001 |
Okusanhlamvu kanye Pasta
| IMIKHIQIZO | OKUQUKETHWE KWE-TRIPTOPOPHAN (G / CUP) |
| ufulawa webhali | 0.259 |
| I-pasta (i-plain) | 0.183 |
| ufulawa wenjongo yonke | 0.159 |
| Ilayisi (elimhlophe, okusanhlamvu okude, okuluhlaza) | 0.154 |
| Ufulawa welayisi (brown) | 0.145 |
| Ufulawa wamabele (whole grain) | 0.128 |
| Imbewu yommbila (emhlophe) | 0.111 |
| I-Teff (ephekiwe) | 0.103 |
| Ummbila (ophuzi, ucebile) | 0.071 |
Ungazisebenzisa kanjani izithasiselo ze-tryptophan
Ukuze uthuthukise ikhwalithi yokulala, ama-tryptophan supplements kuwufanele ukucabanga ngakho. Nokho, kufanele kuqashelwe ukuthi zikhona ezinye izinketho.
i-tryptophanUngakhetha ukwengeza ama-molecule athathwe kuwo Lokhu kufaka phakathi i-5-HTP ne-melatonin.
i-tryptophanNgaphezu kokukhiqiza i-serotonin ne-melatonin, ingasetshenziswa kwezinye izinqubo zomzimba (njengokukhiqizwa kwamaprotheni noma i-niacin). Yingakho ukugcwalisa nge-5-HTP noma i-melatonin kungase kube inketho engcono kwabanye abantu.
Labo abafuna ukuthuthukisa imizwa yabo noma isici sokuqonda, i-tryptophan noma uthathe izithasiselo ze-5-HTP.
Kokubili kungakhuphula i-serotonin, kodwa i-5-HTP ingaguqulela ku-serotonin ngokushesha okukhulu. Ngaphezu kwalokho, i-5-HTP ingase ibe neminye imiphumela, njengokunciphisa ukusetshenziswa kokudla nesisindo somzimba.
Imithamo ye-5-HTP ingaba kusuka ku-100-900 mg ngosuku. Kulabo abakhathazeke kakhulu ngokukhuthaza ukulala, ukwengezwa nge-melatonin kuyindlela engcono kakhulu. Imithamo ye-0.5-5 mg ngosuku isetshenzisiwe; I-2mg umthamo ovame kakhulu.
Yimiphi imiphumela emibi ye-Tryptophan?
i-tryptophan Ibhekwa njengephephile ngamanani ajwayelekile ngoba iyi-amino acid etholakala ekudleni okuningi.
Ukudla okuvamile kulinganiselwa ukuthi kuqukethe igremu elingu-1 ngosuku, kodwa abanye abantu bakhetha ukwengeza ngemithamo efika ku-5 amagremu ngosuku. Imiphumela yayo emibi engaba khona iye yacwaningwa iminyaka engaphezu kwengu-50 futhi imbalwa kakhulu eye yabikwa.
Nokho, ngezinye izikhathi imiphumela engemihle efana nokucanuzela kwenhliziyo kanye nesiyezi kuye kwabikwa ngemithamo engaphezu kuka-50 mg ngekhilogremu ngayinye yesisindo somzimba, noma amagremu angu-68 kumuntu omdala ongu-3.4 kg.
i-tryptophan Imiphumela engemihle ingase ibonakale nakakhulu uma ithathwa nemithi ethinta amazinga e-serotonin, njengama-antidepressants noma ama-antidepressants angu-5-HTP.
Lapho umsebenzi we-serotonin uba phezulu kakhulu, isimo esibizwa ngokuthi i-serotonin syndrome singenzeka. Kungabangela izimpawu ezihlukahlukene ezihlanganisa ukujuluka, ukuthuthumela, ukukhathazeka, kanye ne-delirium.
Uma usebenzisa noma yimiphi imithi ethinta izinga le-serotonin, i-tryptophan Xhumana nodokotela wakho ngaphambi kokuthatha izithasiselo noma izithasiselo ze-5-HTP.
Ngenxa yalokho;
Imizimba yethu isebenzisa i-tryptophan ukwenza ama-molecule amaningi abalulekile, kuhlanganise ne-serotonin ne-melatonin.
I-Serotonin ithinta imizwa, ukuqonda, nokuziphatha, kuyilapho i-melatonin ithinta umjikelezo wokulala.
Ngakho, low i-tryptophan amazinga angehlisa amazinga e-serotonin ne-melatonin futhi abangele imiphumela eyingozi.
i-tryptophan Itholakala ekudleni okuqukethe amaprotheni kodwa ngokuvamile ithathwa njengesengezo. Kubhekwa njengephephile ngemithamo emaphakathi. Nokho, imiphumela engemihle ingase ibonakale ngezikhathi ezithile.
Le miphumela engemihle ingase ibe mibi kakhulu uma uthatha imithi ethinta amazinga e-serotonin, njengama-antidepressants.
Imibhalo Okufanele Uyifunde
