Iyo Tryptophan Inosimudzira Sei Yako Kurara Hunhu uye Maitiro

Zvemukati

• Chii chinonzi Tryptophan?
• Migumisiro yeMafungiro, Maitiro uye Kubvuma
• Nhanho Dzakadzika Dzinobatanidzwa NeMood Matambudziko
• Nhanho Dzakaderera Dzinogona Kukanganisa Ndangariro uye Kudzidza
• Serotonin Inotarisira Kune Akawanda Mhedzisiro Yayo
• Mhedzisiro paMelatonin uye Kurara
• Zvinyorwa zveTryptophan
• Mashandisiro Ekushandisa Tryptophan Supplements
• Side Migumisiro
• Icho Chinokosha
• Chikafu Gadzirisa: Chikafu chekurara zvirinani

Wese munhu anoziva kuti kurara kwakanaka kwehusiku kunokugadzirira iwe kutarisana nezuva.

Uyezve, zvinovaka muviri zvinoverengeka zvinokurudzira kunaka kwekurara uye zvinotsigira mafungiro ako.

Tryptophan, amino acid inowanikwa mune zvakawanda zvekudya uye zvinowedzera, ndeimwe yadzo.

Izvo zvakakosha pakugadzira mapuroteni uye mamwe akakosha mamorekuru mumuviri wako, kusanganisira mamwe akakosha kuti uve wakakwana pakurara uye nemanzwiro.

Ichi chinyorwa chinokurukura mhedzisiro ye tryptophan pane izvi zvakakosha zvikamu zvehupenyu hwako.

Chii chinonzi Tryptophan?

Tryptophan ndeimwe yemazhinji amino acids anowanikwa mune zvekudya zvine protein.

Mumuviri wako, amino acids anoshandiswa kugadzira mapuroteni asiwo anoshanda mamwe mabasa ().

Semuenzaniso, iwo anodikanwa kuti agadzire akati wandei mamorekuru akakosha ayo anobatsira kufambisa masaini.

Kunyanya, tryptophan inogona kushandurwa kuita morekuru inonzi 5-HTP (5-hydroxytryptophan), iyo inoshandiswa kugadzira serotonin uye melatonin (,).

Serotonin inokanganisa nhengo dzinoverengeka, kusanganisira huropi uye ura. Muuropi chaizvo, zvinokonzeresa kurara, kugona uye mamiriro (,).

Zvichakadaro, melatonin ihormone inonyanya kusanganisirwa neyako yekurara-wake kutenderera ().

Pakazara, tryptophan uye mamorekuru ayo ainoburitsa akakosha mukushanda kwakakwana kwemuviri wako.

Pfupiso Tryptophan amino acid iyo inogona kushandurwa kuita mamorekuru akakosha akati wandei, kusanganisira serotonin uye melatonin. Tryptophan uye mamorekuru ayo inogadzira inokonzeresa mabasa mazhinji mumuviri, kusanganisira kurara, mafungiro uye maitiro.

Migumisiro yeMafungiro, Maitiro uye Kubvuma

Kunyangwe tryptophan ine mabasa mazhinji, zvazvinoita pauropi zvinonyanya kuzivikanwa.

Nhanho Dzakadzika Dzinobatanidzwa NeMood Matambudziko

Ongororo dzinoverengeka dzakaratidza kuti avo vane kushushikana vanogona kunge vaine tryptophan nhanho dzakaderera pane zvakajairwa (, 8).

Kumwe kutsvagurudza kwakaongorora mhedzisiro yekuchinja huwandu hweropa re tryptophan.

Nekuderedza mazinga e tryptophan, vaongorori vanogona kudzidza nezve ayo mashandiro. Kuti uite kudaro, vatori vechikamu vanodzidza vanodya akawanda maamino acids, iine kana isina tryptophan ().

Kumwe kwekudzidza kwakaratidza 15 vanhu vakuru vane hutano kunzvimbo inonetsa kaviri - kamwe kana vaine zvakajairika tryptophan ropa mazinga uye kamwe pavakange vaine mashoma mazinga ().

Vatsvakurudzi vakaona kuti kushushikana, kushushikana uye manzwiro ekutya aive akakwirira apo vatori vechikamu vaive nemazinga epasi eetptophan

Kubva pamhedzisiro iyi, mashoma ezasi e tryptophan anogona kukonzera kusagadzikana ().

Vanogona zvakare kuwedzera hukasha uye kusagadzikana mune vanhu vane hukasha ().

Kune rimwe divi, kuwedzera ne tryptophan kunogona kukurudzira hunhu hwakanaka hwevanhu ().

Pfupiso Kutsvagurudza kwakaratidza kuti mashoma ezinga re tryptophan anogona kukonzera kusagadzikana kwemanzwiro, kusanganisira kushushikana uye kusagadzikana.

Nhanho Dzakaderera Dzinogona Kukanganisa Ndangariro uye Kudzidza

Kuchinja mazinga e tryptophan kunogona kukanganisa huwandu hwenzvimbo dzekuziva.

Imwe ongororo yakawana kuti kana muyero we tryptophan wakadzikiswa, kuita kwenguva refu ndangariro kwaive kwakaipisisa kupfuura panguva yaive nhanho ().

Iyi mhedzisiro yakaonekwa zvisinei nekuti ivo vatori vechikamu vaive nenhoroondo yemhuri yekushushikana.

Pamusoro pezvo, ongororo hombe yakawana kuti yakaderera tryptophan nhanho dzakakanganisa kukanganisa kugona uye ndangariro ().

Chiyeuchidzo chakabatanidzwa nezviitiko uye zviitiko zvinogona kunge zvakanyanya kutadza.

Iyi mhedzisiro ingangoitika nekuda kwekuti sezvo muyero we tryptophan unodzikiswa, kugadzirwa kweserotonin kunoderera ().

Pfupiso Tryptophan yakakosha pamaitiro ekuziva nekuda kwebasa rayo mukugadzira serotonin. Akadzika masosi eiyi amino acid anogona kukanganisa kugona kwako, kusanganisira ndangariro dzako dzezviitiko kana zviitiko.

Serotonin Inotarisira Kune Akawanda Mhedzisiro Yayo

Mumumuviri, tryptophan inogona kushandurwa ikaita mamorekuru 5-HTP, iyo inozoita serotonin (,).

Kubva pane zvakawanda zvakaedzwa, vaongorori vanobvuma kuti mazhinji mhedzisiro yepamusoro kana yakaderera tryptophan nhanho zvinokonzerwa nemhedzisiro yaro pane serotonin kana 5-HTP ().

Mune mamwe mazwi, kuwedzera kwayo mazinga kunogona kutungamira mukuwedzera 5-HTP uye serotonin (,).

Serotonin uye 5-HTP inokanganisa maitiro mazhinji muuropi, uye kupindirana nezviito zvavo zvakajairika kunogona kukanganisa kushushikana uye kusagadzikana ().

Muchokwadi, mishonga yakawanda yakagadzirirwa kurapa kushushikana inoshandura maitiro e serotonin muuropi kuwedzera chiitiko chayo ().

Uyezve, serotonin inokanganisa maitiro muhuropi ayo anobatanidzwa mukudzidza (20).

Kurapa ne5-HTP kunogona zvakare kubatsira kuwedzera serotonin uye kugadzirisa manzwiro uye kutya kwekutya, pamwe nekushaya hope (,).

Pakazara, iko kushandurwa kwe tryptophan kuita serotonin kunoitisa mazhinji ezvakaonekwa mhedzisiro pamood uye cognition ().

Pfupiso Kukosha kwe tryptophan kungangoitika nekuda kwebasa rayo mukugadzira serotonin. Serotonin yakakosha pakushanda kwakakodzera kwehuropi, uye yakadzika tryptophan nhanho dzinoderedza huwandu hweserotonin mumuviri.

Mhedzisiro paMelatonin uye Kurara

Kana imwe serotonin yaburitswa kubva ku tryptophan mumuviri, inogona kushandurwa ikaita imwe yakakosha mamorekuru - melatonin.

Muchokwadi, tsvagiridzo yakaratidza kuti kuwedzera tryptophan muropa kunowedzera zvakananga zvese serotonin uye melatonin ().

Kuwedzera pakuwanikwa zvakasikwa mumuviri, melatonin chinhu chinowanikwa chinowedzerwa uye chinowanikwa mune zvinoverengeka zvekudya, zvinosanganisira madomasi, sitirobheni uye mazambiringa ().

Melatonin inokonzeresa kurara-kumuka kutenderera kwemuviri. Kutenderera uku kunokanganisa mamwe akawanda mabasa, kusanganisira metabolism yezvinhu zvinovaka muviri uye immune system yako).

Ongororo dzinoverengeka dzakaratidza kuti kuwedzera tryptophan mukudya kunogona kuvandudza kurara nekuwedzera melatonin (,).

Imwe ongororo yakaona kuti kudya tryptophan-yakafumiswa zviyo pakudya kwemangwanani uye kwemanheru kwakabatsira vanhu vakuru kurara nekukurumidza uye kurara kwenguva yakareba, zvichienzaniswa neapo vaidya zviyo zvakajairwa ().

Zviratidzo zvekushushikana uye kushushikana zvakadzikiswa, uye zvingangoita kuti tryptophan yakabatsira kuwedzera ese serotonin uye melatonin.

Zvimwe zvidzidzo zvakaratidzawo kuti kutora melatonin sekuwedzera kunogona kuvandudza huwandu hwekurara uye mhando (,).

Pfupiso Melatonin yakakosha kune muviri wekurara-kumuka kutenderera. Kuwedzera kuyedza kwetryptophan kunogona kutungamira kumazinga akakwirira e melatonin uye kunogona kuvandudza huwandu hwekurara uye mhando.

Zvinyorwa zveTryptophan

Zvakawanda zvakasiyana mapuroteni-zvine zvekudya akanaka masosi e tryptophan (28).

Nekuda kweizvi, iwe unowana imwe yeiyi amino acid chero nguva yaunodya mapuroteni.

Kudya kwako kunoenderana nekuwanda kwemapuroteni aunodya uye kuti ndeapi mapuroteni sosi aunodya.

Zvimwe zvekudya zvakanyanya kukwirira mu tryptophan, kusanganisira huku, shrimp, mazai, elk uye crab, pakati pevamwe (28).

Izvo zvave zvichifungidzirwa kuti chaicho chikafu chinopa anenge 1 gramu pazuva ().

Iwe unogona zvakare kuwedzera ne tryptophan kana imwe yemamorekuru ayo yaanogadzira, senge 5-HTP uye melatonin.

Pfupiso Tryptophan inowanikwa mune zvekudya zvine protein kana zvinowedzera. Iyo chaiyo huwandu hwayo mukudya kwako inosiyana pauwandu uye mhando dzeprotein yaunodya, asi zvakafungidzirwa kuti chaicho chikafu chinopa inenge 1 gramu pazuva.

Mashandisiro Ekushandisa Tryptophan Supplements

Kana iwe uchida kuvandudza yako yekurara mhando uye kugara zvakanaka, tryptophan zvinowedzera zvinokodzera kufunga. Nekudaro, iwe zvakare une dzimwe sarudzo.

Iwe unogona kusarudza kuwedzera nemamorekuru ayo anobva ku tryptophan. Izvi zvinosanganisira 5-HTP uye melatonin.

Kana iwe ukatora tryptophan pachayo, inogona kushandiswa mune mamwe maitiro epanyama kunze kwekugadzira serotonin uye melatonin, senge mapuroteni kana kugadzirwa niacin. Ndosaka kuwedzera ne5-HTP kana melatonin inogona kunge iri sarudzo iri nani kune vamwe vanhu ().

Avo vanoda kuvandudza manzwiro avo kana kugona vangasarudza kutora tryptophan kana 5-HTP zvinowedzera.

Zvese izvi zvinogona kuwedzera serotonin, kunyange 5-HTP inogona kushandurwa kuita serotonin nekukurumidza ().

Uyezve, 5-HTP inogona kuve nezvimwe zvinokonzeresa, senge kudzikira kwekushandisa chikafu uye uremu hwemuviri (,).

Maitiro e5-HTP anogona kutangira kubva pa100–900 mg pazuva ().

Kune avo vanonyanya kufarira kusimudzira kurara, kuwedzera ne melatonin inogona kunge iri sarudzo yakanakisa ().

Doses ye05-5 mg pazuva rakashandiswa, uye 2 mg iri iro rakajairika dose ().

Kune avo vanotora tryptophan pachayo, madosi anosvika kumagiramu mashanu pazuva akataurwa ().

Pfupiso Tryptophan kana zvigadzirwa zvayo (5-HTP uye melatonin) zvinogona kutorwa zvakasiyana sekudya zvinowedzera. Kana ukasarudza kutora chimwe chezvinhu izvi zvinowedzera, sarudzo yakanakisa inoenderana nezviratidzo zvauri kunanga.

Side Migumisiro

Sezvo tryptophan iri amino acid inowanikwa mune zvakawanda zvekudya, iyo inofungidzirwa kuve yakachengeteka muyakajairika huwandu.

Zvinofungidzirwa kuti chikafu chaicho chine 1 gramu pazuva, asi vamwe vanhu vanosarudza kuwedzera nemadosi anosvika kumagiramu mashanu pazuva ().

Yayo inogona kuve mhedzisiro yakaongororwa kweanopfuura makore makumi mashanu, uye mashoma kwazvo acho akataurwa.

Nekudaro, dzimwe nguva mhedzisiro senge kusvotwa uye dzungu zvakataurwa pamadosi ari pamusoro pe50 mg nekirogiramu yehuremu hwemuviri, kana 3.4 gramu yemunhu 150-paundi (68-kg) mukuru ().

Mhedzisiro inogona kuve yakanyanya mukurumbira apo tryptophan kana 5-HTP inotorwa pamwe chete nemishonga inokanganisa maserotonin mazinga, akadai seanodzvinyirira.

Kana chiitiko che serotonin chikawedzera zvakanyanya, mamiriro anonzi serotonin syndrome anogona kukonzeresa ().

Inogona kukonzera zviratidzo zvinoverengeka, zvinosanganisira kudikitira, kudedera, kushushikana uye delirium ().

Kana iwe uri kutora chero mishonga inokanganisa yako serotonin mazinga, funga kubvunza chiremba wako usati watora tryptophan kana 5-HTP zvinowedzera.

Pfupiso Zvidzidzo pa tryptophan zvinowedzera mushumo mashoma mhedzisiro. Zvisinei, dzimwe nguva kusvotwa uye chizivo zvakaonekwa pamwero wakakwirira. Mhedzisiro inogona kuve yakaoma kana uchitora mishonga inokanganisa maserotonin mazinga.

Icho Chinokosha

Muviri wako unoshandisa tryptophan kugadzira mamorekuru akawanda akakosha, kusanganisira serotonin uye melatonin.

Serotonin inokonzeresa manzwiro ako, kuziva uye hunhu, nepo melatonin inokonzeresa kurara kwako.

Nekudaro, yakaderera tryptophan nhanho dzinogona kudzora serotonin uye melatonin mazinga, zvichitungamira kune zvinokuvadza mhedzisiro.

Kunyangwe tryptophan inowanikwa mupuroteni-iine chikafu, inowanzo kutorwa sekuwedzera. Iyo ingangove yakachengeteka pamwero wakaringana. Nekudaro, dzimwe nguva mhedzisiro mhedzisiro inogona kuitika.

Iyi mhedzisiro inogona kuve yakakomba kana iwe uri kutorawo mishonga inokanganisa yako serotonin mazinga, akadai seanodzvinyirira.

Dzakati wandei mamorekuru moleptophan inogadzira mumuviri, kusanganisira melatonin, inotengeswawo seyakawedzera.

Pakazara, tryptophan yakakosha amino acid kune hutano hwako uye kugara zvakanaka. Vamwe vanhu vanogona kubatsirwa nekuwedzera kudya kwavo kweiyi amino acid kana mamorekuru ayo ainoburitsa.

Chikafu Gadzirisa: Chikafu chekurara zvirinani