I-Tryptophan inyusa njani uMgangatho wokulala kunye neMood

Umxholo

• Yintoni iTryptophan?
• Iziphumo kwiMood, Ukuziphatha kunye nokuqonda
• Amanqanaba asezantsi ayanyaniswa nokuphazamiseka kwemood
• Amanqanaba asezantsi anokuphazamisa iMemori kunye nokuFunda
• ISerotonin inoxanduva lweZiphumo zayo ezininzi
• Impembelelo kwiMelatonin kunye nokulala
• Imithombo yeTryptophan
• Usebenzisa njani izincedisi zeTryptophan
• Imiphumela
• Umgca osezantsi
• Ukulungiswa kokutya: Ukutya ukuze ulale ngcono

Wonke umntu uyazi ukuba ubuthongo obulungileyo bulungiselela ukujongana nemini.

Ngaphezulu, izondlo ezininzi zikhuthaza umgangatho wokulala olungileyo kunye nenkxaso yemood yakho.

I-Tryptophan, i-amino acid efumaneka kukutya okuninzi kunye nezongezo, yenye yazo.

Kuyimfuneko ekwenzeni iiproteni kunye nezinye iimolekyuli ezibalulekileyo emzimbeni wakho, kubandakanya ezinye eziyimfuneko ukuze ulale ngokugqibeleleyo kunye nomoya.

Eli nqaku lixoxa ngeziphumo ze-tryptophan kwezi ndawo zisisiseko zobomi bakho.

Yintoni iTryptophan?

I-Tryptophan yenye yee-amino acid ezininzi ezifumaneka kukutya okune-protein.

Emzimbeni wakho, iiamino acid zisetyenziselwa ukwenza iiproteni kodwa zisebenze neminye imisebenzi ().

Umzekelo, ziyimfuneko ukuvelisa iimolekyuli ezininzi ezibalulekileyo ezinceda ukuhambisa imiqondiso.

Ngokukodwa, i-tryptophan inokuguqulwa ibe yimolekyuli ebizwa ngokuba yi-5-HTP (5-hydroxytryptophan), esetyenziselwa ukwenza i-serotonin kunye ne-melatonin (,).

I-Serotonin ichaphazela amalungu amaninzi, kubandakanya nengqondo kunye namathumbu. Ingqondo ngokuthe ngqo, ichaphazela ukulala, ukuqonda kunye nomoya (,).

Okwangoku, i-melatonin yincindi yedlala ebaluleke kakhulu kumjikelo wokulala ().

Ngokubanzi, i-tryptophan kunye neemolekyuli ezivelisayo zibalulekile ekusebenzeni ngokukuko komzimba wakho.

Isishwankathelo I-Tryptophan yi-amino acid enokuguqulwa ibe ziimolekyuli ezininzi ezibalulekileyo, kubandakanya i-serotonin kunye ne-melatonin. I-Tryptophan kunye neemolekyuli ezivelisa ifuthe kwimisebenzi emininzi emzimbeni, kubandakanya ukulala, imo yokuziphatha kunye nokuziphatha.

Iziphumo kwiMood, Ukuziphatha kunye nokuqonda

Nangona i-tryptophan inemisebenzi emininzi, iimpembelelo zayo kwingqondo zibaluleke kakhulu.

Amanqanaba asezantsi ayanyaniswa nokuphazamiseka kwemood

Izifundo ezininzi zibonise ukuba abo bafumana uxinzelelo banokuba namanqanaba e-tryptophan angaphantsi kunesiqhelo (, 8).

Olunye uphando luvavanye iziphumo zokutshintsha amanqanaba egazi le-tryptophan.

Ngokunciphisa amanqanaba e-tryptophan, abaphandi banokufunda ngemisebenzi yayo. Ukwenza njalo, abathathi-nxaxheba bathatha isixa esikhulu see-amino acid, kunye okanye ngaphandle kwe-tryptophan ().

Olunye uphononongo olunjalo lwabonisa abantu abadala abali-15 abasempilweni kwimeko yoxinzelelo kabini-kwakanye xa benamanqanaba egazi eliqhelekileyo e-tryptophan kwaye kanye xa benamanqanaba asezantsi ().

Abaphandi bafumanisa ukuba uxinzelelo, uxinzelelo kunye neemvakalelo zovalo zaziphezulu xa abathathi-nxaxheba benamanqanaba asezantsi e-tryptophan.

Ngokusekwe kwezi ziphumo, amanqanaba asezantsi e-tryptophan anokufaka isandla kuxinzelelo ().

Banokwandisa ubundlongondlongo kunye nokunyanzeliswa kwabantu abakhohlakeleyo ().

Kwelinye icala, ukongeza nge-tryptophan kunokukhuthaza isimilo esihle sentlalo ().

Isishwankathelo Uphando lubonakalisile ukuba amanqanaba asezantsi e-tryptophan anokuba negalelo kukuphazamiseka kwemood, kubandakanya uxinzelelo kunye noxinzelelo.

Amanqanaba asezantsi anokuphazamisa iMemori kunye nokuFunda

Amanqanaba okuguqula i-tryptophan anokuchaphazela imiba eliqela yokuqonda.

Olunye uphononongo lufumanise ukuba xa amanqanaba e-tryptophan ehlisiwe, ukusebenza kwememori yexesha elide kwakukubi kunakwimigangatho yesiqhelo ().

Ezi ziphumo zabonwa ngaphandle kokuba abathathi-nxaxheba banembali yosapho yoxinzelelo.

Ukongeza, uphononongo olukhulu lufumanise ukuba amanqanaba asezantsi e-tryptophan achaphazele kakubi ukuqonda kunye nememori ().

Imemori enxulunyaniswe neziganeko namava inokuba yonakele ngokukodwa.

Ezi ziphumo zibangelwa kukuba amanqanaba e-tryptophan ehla, ukuveliswa kwe-serotonin kuyehla ().

Isishwankathelo I-Tryptophan ibalulekile kwiinkqubo zokuqonda ngenxa yendima yayo kwimveliso ye-serotonin. Amanqanaba asezantsi ale amino acid anokuphazamisa ukuqonda kwakho, kubandakanya inkumbulo yeziganeko okanye amava.

ISerotonin inoxanduva lweZiphumo zayo ezininzi

Emzimbeni, i-tryptophan inokuguqulwa ibe yimolekyuli ye-5-HTP, ethi emva koko yenze i-serotonin (,).

Ngokusekwe kuvavanyo oluninzi, abaphandi bayavuma ukuba uninzi lweempembelelo zamanqanaba aphezulu okanye asezantsi e-tryptophan ngenxa yeempembelelo kwi-serotonin okanye kwi-5-HTP ().

Ngamanye amagama, ukonyusa amanqanaba ayo kungakhokelela ekwandeni kwe-5-HTP kunye ne-serotonin (,).

I-Serotonin kunye ne-5-HTP zichaphazela iinkqubo ezininzi kwingqondo, kunye nokuphazamiseka kwizenzo zabo eziqhelekileyo kunokuchaphazela uxinzelelo kunye noxinzelelo ().

Ngapha koko, amachiza amaninzi ayilelwe ukunyanga uxinzelelo aguqula isenzo se-serotonin kwingqondo ukwandisa umsebenzi wayo ().

Ngaphezu koko, i-serotonin ifuthe kwiinkqubo zobuchopho ezichaphazelekayo ekufundeni (20).

Unyango nge-5-HTP inokunceda ekunyuseni i-serotonin kunye nokuphucula imeko kunye nokuphazamiseka kwengqondo, kunye nokuqaqanjelwa sisisu (,).

Ngokubanzi, ukuguqulwa kwe-tryptophan kwi-serotonin inoxanduva lwezinto ezininzi eziqwalaselweyo kwimood kunye nokuqonda ().

Isishwankathelo Ukubaluleka kwe-tryptophan kunokwenzeka ngenxa yendima yayo kwimveliso ye-serotonin. I-Serotonin ibalulekile ekusebenzeni kakuhle kwengqondo, kwaye amanqanaba asezantsi e-tryptophan anciphisa inani le-serotonin emzimbeni.

Impembelelo kwiMelatonin kunye nokulala

Nje ukuba i-serotonin iveliswe ukusuka kwi-tryptophan emzimbeni, inokuguqulwa ibe yenye yeemolekyuli ezibalulekileyo- i-melatonin.

Ngapha koko, uphando lubonise ukuba i-tryptophan eyandayo egazini inyusa ngokuthe ngqo zombini i-serotonin kunye ne-melatonin ().

Ukongeza ekufumaneni ngokwendalo emzimbeni, i-melatonin sisongezo esidumileyo kwaye sifumaneka kukutya okumbalwa, kubandakanya iitumato, istrawberry kunye neediliya ().

IMelatonin inefuthe kumjikelo wokulala komzimba. Lo mjikelo uchaphazela eminye imisebenzi emininzi, kubandakanya imetabolism yezakha mzimba kunye namajoni akho omzimba ().

Izifundo ezininzi zibonise ukuba ukwanda kwe-tryptophan kwisondlo kunokuphucula ukulala ngokwandisa i-melatonin (,).

Olunye uphononongo lufumanise ukuba ukutya ukutya okune-tryptophan etyebise isidlo sakusasa nakwisidlo sangokuhlwa kunceda abantu abadala ukuba balale ngokukhawuleza kwaye balale ixesha elide, xa kuthelekiswa naxa besitya ukutya okuziinkozo okuqhelekileyo ().

Iimpawu zoxinzelelo kunye noxinzelelo ziye zancitshiswa, kwaye kungenzeka ukuba i-tryptophan yanceda ukonyusa zombini i-serotonin kunye ne-melatonin.

Olunye uphononongo luye lwabonisa ukuba ukuthatha i-melatonin njengesongezelelo kunokuphucula ubungakanani bokulala kunye nomgangatho (,).

Isishwankathelo I-Melatonin ibalulekile kumjikelezo womzimba wokulala. Ukonyusa ukungena kwe-tryptophan kunokukhokelela kumanqanaba aphezulu e-melatonin kwaye kunokuphucula ubungakanani bokulala kunye nomgangatho.

Imithombo yeTryptophan

Ukutya okuninzi okuneeprotein yimithombo elungileyo ye-tryptophan (28).

Ngenxa yoku, ufumana ezinye ze-amino acid phantse ngalo naliphi na ixesha usitya iprotein.

Ukutya kwakho kuxhomekeke kubungakanani beeproteni ozityayo kunye nokuba yeyiphi imithombo yeeprotein oyityayo.

Okunye ukutya kuphezulu kakhulu kwi-tryptophan, kubandakanya inkukhu, i-shrimp, amaqanda, i-elk kunye nononkala, phakathi kwabanye (28).

Kuqikelelwa ukuba ukutya okuqhelekileyo kubonelela malunga ne-1 gram ngosuku ().

Unokongeza kunye ne-tryptophan okanye enye yeemolekyuli ezivelisayo, ezinje nge5-HTP kunye neMelatonin.

Isishwankathelo I-Tryptophan ifumaneka kukutya okune-protein okanye izongezo. Inani elithile lalo kwindlela otya ngayo liyahluka kubungakanani kunye neendidi zeprotheyini oyityayo, kodwa kuqikelelwa ukuba ukutya okuqhelekileyo kubonelela malunga ne-1 gram ngosuku.

Usebenzisa njani izincedisi zeTryptophan

Ukuba ufuna ukuphucula umgangatho wakho wokulala kunye nokuphila kakuhle, i-tryptophan supplements ifanelekile ukuba uyiqwalasele. Nangona kunjalo, unolunye ukhetho.

Unokukhetha ukongeza ngeemolekyuli ezivela kwi-tryptophan. Oku kubandakanya i-5-HTP kunye ne-melatonin.

Ukuba uthatha i-tryptophan uqobo, inokusetyenziswa kwezinye iinkqubo zomzimba ngaphandle kokwenza i-serotonin kunye ne-melatonin, enje ngeprotein okanye imveliso ye-niacin. Yiyo loo nto ukongeza nge-5-HTP okanye i-melatonin kunokuba lukhetho olungcono kwabanye abantu ().

Abo bafuna ukuphucula imeko yabo okanye ukuqonda banokukhetha ukuthatha i-tryptophan okanye i-5-HTP yokuncedisa.

Zombini ezi zinto zinokunyusa i-serotonin, nangona i-5-HTP inokuguqulwa iye kwi-serotonin ngokukhawuleza ().

Ngaphezulu, i-5-HTP inokuba nezinye iziphumo, njengokunciphisa ukutya kunye nobunzima bomzimba (,).

Iidosi ze-5-HTP zinokuvela kwi-100-900 mg ngosuku ().

Kulabo banomdla wokukhuthaza ukulala, ukongeza nge-melatonin kunokuba lolona khetho lufanelekileyo ().

Iidosi ze-0.5-5 mg ngosuku zisetyenzisiwe, nge-2 mg yeyona idosi ixhaphakileyo ().

Kulabo bathatha i-tryptophan uqobo, kuxeliwe idosi ukuya kuthi ga kwiigramu ezi-5 ngosuku ().

Isishwankathelo I-Tryptophan okanye iimveliso zayo (i-5-HTP kunye ne-melatonin) zinokuthathwa ngokukodwa njengezongezelelo zokutya. Ukuba ukhetha ukuthatha esinye sezongezo, olona khetho luxhomekeke kwiimpawu ojolise kuzo.

Imiphumela

Kuba i-tryptophan yi-amino acid efumaneka kukutya okuninzi, ithathwa ngokuba ikhuselekile kubungakanani obuqhelekileyo.

Kuqikelelwa ukuba ukutya okuqhelekileyo kune-1 gram ngosuku, kodwa abanye abantu bakhetha ukongeza ngeedosi ukuya kuthi ga kwiigram ezi-5 ngosuku ().

Iziphumo ebezingalindelekanga ezinokubakho ziye zavavanywa ngaphezulu kweminyaka engama-50, kwaye bambalwa kakhulu kubo abaye baxelwa.

Nangona kunjalo, iziphumo ebezingalindelekanga ezinje ngesicaphucaphu kunye nesiyezi zixeliwe kumthamo ongaphezulu kwe-50 mg ngekhilogram yesisindo somzimba, okanye i-3.4 yeegramu ze-150-iiphawundi (68-kg) yabantu abadala ().

Iziphumo ebezingalindelekanga zinokubonakala ngakumbi xa i-tryptophan okanye i-5-HTP ithathwa kunye neziyobisi ezichaphazela amanqanaba e-serotonin, anje nge-anti-depressants.

Xa umsebenzi we-serotonin unyuke kakhulu, imeko ebizwa ngokuba yi-serotonin syndrome inokubangela ().

Inokubangela iimpawu ezininzi, kubandakanya ukubila, ukungcangcazela, ukuphazamiseka kunye ne-delirium ().

Ukuba uthatha nawaphi na amayeza achaphazela amanqanaba akho e-serotonin, cinga ukubonisana nogqirha wakho ngaphambi kokuba uthathe i-tryptophan okanye i-5-HTP.

Isishwankathelo Izifundo kwizongezo ze-tryptophan zixela iziphumo ezincinci. Nangona kunjalo, ngamanye amaxesha isicaphucaphu kunye nesiyezi ziye zabonwa kwiidosi eziphezulu. Iziphumo ebezingalindelekanga zinokuba nzima kakhulu xa uthatha amayeza anefuthe kumanqanaba e-serotonin.

Umgca osezantsi

Umzimba wakho usebenzisa i-tryptophan ukwenza iimolekyuli ezininzi ezibalulekileyo, kubandakanya i-serotonin kunye ne-melatonin.

I-Serotonin inefuthe kwiimvakalelo zakho, ukuqonda kunye nokuziphatha, ngelixa i-melatonin ichaphazela umjikelo wakho wokulala.

Ke, amanqanaba asezantsi e-tryptophan anokunciphisa amanqanaba e-serotonin kunye ne-melatonin, ekhokelela kwiziphumo ezibi.

Nangona i-tryptophan ifumaneka kukutya okune-protein, ihlala ithathwa njengesongezelelo. Kukhuselekile kwiidosi eziphakathi. Nangona kunjalo, ezinye iziphumo ebezingalindelekanga zinokwenzeka.

Ezi ziphumo bezingalindelekanga zinokuba mandundu ngakumbi ukuba uthatha amayeza anefuthe kumanqanaba akho e-serotonin, anje ngee-anti-depressants.

Uninzi lweemolekyuli ze-tryptophan ezivelisa emzimbeni, kubandakanya i-melatonin, nazo ziyathengiswa njengezongezo.

Ngokubanzi, i-tryptophan ibaluleke kakhulu kwi-amino acid kwimpilo nakwintlalo-ntle yakho. Abantu abathile banokuxhamla ngokwandisa ukutya kwabo le amino acid okanye iimolekyuli eziyivelisayo.

Ukulungiswa kokutya: Ukutya ukuze ulale ngcono