I-Tryptophan ikhulisa kanjani ikhwalithi yakho yokulala nomoya

-Delile

• Kuyini iTryptophan?
• Imiphumela kuMood, Ukuziphatha kanye Nokuqonda
• Amaleveli aphansi ahlotshaniswa nokuphazamiseka kwemizwelo
• Izinga Eliphansi Lingaphazamisa Imemori Nokufunda
• ISerotonin Inesibopho Semiphumela Yayo Eminingi
• Umthelela ku-Melatonin nokulala
• Imithombo yeTryptophan
• Ungazisebenzisa Kanjani izengezo ze-Tryptophan
• Okuqhamuka uma udla imishanguzo
• Okusemqoka
• Ukulungiswa Kokudla: Ukudla kokulala okungcono

Wonke umuntu uyazi ukuthi ukulala kahle ebusuku kukulungiselela ukubhekana nosuku.

Ngaphezu kwalokho, izakhi zomzimba eziningana zithuthukisa ikhwalithi yokulala okuhle futhi zisekela imizwa yakho.

I-Tryptophan, i-amino acid etholakala ekudleni okuningi nakwizithasiselo, ingenye yazo.

Kuyadingeka ekwenzeni amaprotheni namanye ama-molecule abalulekile emzimbeni wakho, kufaka phakathi amanye abalulekile ukuze ulale kahle futhi uzizwe kahle.

Lo mbhalo ukhuluma ngemiphumela ye-tryptophan kulezi zingxenye ezisemqoka zempilo yakho.

Kuyini iTryptophan?

I-Tryptophan ingenye yama-amino acid amaningi atholakala ekudleni okuqukethe amaprotheni.

Emzimbeni wakho, ama-amino acid asetshenziselwa ukwenza amaprotheni kepha futhi asebenzela neminye imisebenzi ().

Isibonelo, ziyadingeka ukukhiqiza ama-molecule amaningi abalulekile asiza ukudlulisa amasiginali.

Ngokuyinhloko, i-tryptophan ingaguqulwa ibe yi-molecule ebizwa nge-5-HTP (5-hydroxytryptophan), esetshenziselwa ukwenza i-serotonin ne-melatonin (,).

I-Serotonin ithinta izitho eziningana, kufaka phakathi ubuchopho namathumbu. Ebuchosheni ikakhulukazi, kuthonya ukulala, ukuqonda kanye nemizwelo (,).

Okwamanje, i-melatonin iyi-hormone ebandakanyeka kakhulu emjikelezweni wakho wokulala ().

Sekukonke, i-tryptophan kanye nama-molecule akhiqizayo kubalulekile ekusebenzeni kahle komzimba wakho.

Isifinyezo I-Tryptophan iyi-amino acid engaguqulwa ibe ama-molecule amaningi abalulekile, kufaka phakathi i-serotonin ne-melatonin. I-Tryptophan kanye nama-molecule akhiqizayo kuthonya imisebenzi eminingi emzimbeni, kufaka phakathi ukulala, imizwa nokuziphatha.

Imiphumela kuMood, Ukuziphatha kanye Nokuqonda

Yize i-tryptophan inemisebenzi eminingi, umthelela wayo ebuchosheni uphawuleka kakhulu.

Amaleveli aphansi ahlotshaniswa nokuphazamiseka kwemizwelo

Ucwaningo oluningi lukhombisile ukuthi labo ababhekene nokudangala kungenzeka babe namazinga e-tryptophan angaphansi kunokujwayelekile (, 8).

Olunye ucwaningo luhlolisise imiphumela yokuguqula amazinga egazi e-tryptophan.

Ngokunciphisa amazinga we-tryptophan, abacwaningi bangafunda ngemisebenzi yayo. Ukwenza kanjalo, ababambiqhaza bocwaningo badla inani elikhulu lama-amino acid, nge-tryptophan (noma ngaphandle).

Olunye ucwaningo olunjalo luveze abantu abadala abangu-15 abasempilweni esimeni esicindezelayo kabili - kanye lapho benamazinga ejwayelekile egazi le-tryptophan futhi kanye lapho benamazinga aphansi ().

Abaphenyi bathola ukuthi ukukhathazeka, ukungezwani nemizwa yokwesaba kwakuphezulu lapho ababambiqhaza benamazinga aphansi e-tryptophan.

Ngokuya ngale miphumela, amazinga aphansi we-tryptophan angaba nomthelela ekukhathazekeni ().

Zingakhuphula nolaka nokungafisi kubantu abanolaka ().

Ngakolunye uhlangothi, ukwengeza nge-tryptophan kungakhuthaza isimilo esihle senhlalo ().

Isifinyezo Ucwaningo lukhombisile ukuthi amazinga aphansi e-tryptophan angaba nomthelela ezinkingeni zemizwelo, kufaka phakathi ukucindezeleka nokukhathazeka.

Izinga Eliphansi Lingaphazamisa Imemori Nokufunda

Izinga lokuguqula i-tryptophan lingathonya izici eziningi zokuqonda.

Ucwaningo oluthile lwathola ukuthi lapho amazinga e-tryptophan ehliswa, ukusebenza kwememori yesikhathi eside kwakukubi kakhulu kunalapho amazinga ayejwayelekile ().

Le miphumela ibonwe kungakhathalekile ukuthi ababambiqhaza banomlando wokudangala emndenini.

Ngokwengeziwe, ukubuyekezwa okukhulu kuthole ukuthi amazinga aphansi we-tryptophan anomthelela omubi ekuqondeni nasenkumbulweni ().

Imemori exhunyaniswe nemicimbi kanye nokuhlangenwe nakho kungakhubazeka ikakhulukazi.

Le miphumela kungenzeka ingenxa yokuthi njengoba amazinga e-tryptophan ehliswa, ukukhiqizwa kwe-serotonin kuyehla ().

Isifinyezo I-Tryptophan ibalulekile ezinqubweni zokuqonda ngenxa yendima yayo ekukhiqizeni i-serotonin. Amazinga aphansi ale-amino acid angaphazamisa ukuqonda kwakho, kufaka phakathi inkumbulo yakho yemicimbi noma okuhlangenwe nakho.

ISerotonin Inesibopho Semiphumela Yayo Eminingi

Emzimbeni, i-tryptophan ingaguqulwa ibe yi-molecule engu-5-HTP, eyakha i-serotonin (,).

Ngokuya ngezivivinyo eziningi, abacwaningi bayavuma ukuthi imiphumela eminingi yamazinga aphezulu noma aphansi e-tryptophan ingenxa yemiphumela yayo ku-serotonin noma ku-5-HTP ().

Ngamanye amagama, ukukhuphula amazinga ayo kungaholela ekwandeni kwe-5-HTP ne-serotonin (,).

I-Serotonin ne-5-HTP zithinta izinqubo eziningi ebuchosheni, futhi ukuphazanyiswa kwezenzo zabo ezijwayelekile kungathinta ukucindezeleka nokukhathazeka ().

Eqinisweni, izidakamizwa eziningi ezenzelwe ukwelapha ukudangala ziguqula isenzo se-serotonin ebuchosheni ukwandisa umsebenzi wayo ().

Ngaphezu kwalokho, i-serotonin ithonya izinqubo ebuchosheni ezibandakanyeka ekufundeni (20).

Ukwelashwa nge-5-HTP kungasiza futhi ekwandiseni i-serotonin futhi kuthuthukise ukuphazamiseka kwemizwelo nokwethuka, kanye nokuqwasha (,).

Sekukonke, ukuguqulwa kwe-tryptophan kuya ku-serotonin kunesibopho semiphumela yayo eminingi ebonwe kumzwelo nasekuqondeni ().

Isifinyezo Ukubaluleka kwe-tryptophan kungenzeka kungenxa yendima yayo ekukhiqizeni i-serotonin. I-Serotonin ibalulekile ekusebenzeni kahle kobuchopho, futhi amazinga aphansi we-tryptophan anciphisa inani le-serotonin emzimbeni.

Umthelela ku-Melatonin nokulala

Lapho i-serotonin isikhiqiziwe kusuka ku-tryptophan emzimbeni, ingaguqulwa ibe enye i-molecule ebalulekile - i-melatonin.

Eqinisweni, ucwaningo luye lwabonisa ukuthi i-tryptophan ekhulayo egazini inyusa ngqo i-serotonin ne-melatonin ().

Ngaphezu kokutholakala ngokwemvelo emzimbeni, i-melatonin iyisengezo esidumile futhi sitholakala ekudleni okuningana, kufaka phakathi utamatisi, ama-strawberry namagilebhisi ().

I-Melatonin inomthelela kumjikelezo wokulala nomzimba. Lo mjikelezo uthinta eminye imisebenzi eminingi, kufaka phakathi imetabolism yezakhi zomzimba namasosha akho omzimba ().

Ucwaningo oluningi lukhombisile ukuthi ukwanda kwe-tryptophan ekudleni kungathuthukisa ukulala ngokwandisa i-melatonin (,).

Olunye ucwaningo luthole ukuthi ukudla okusanhlamvu okunothe nge-tryptophan ngesikhathi sasekuseni nasekuseni kwakusiza abantu abadala ukuthi balale ngokushesha futhi balale isikhathi eside, uma kuqhathaniswa nesikhathi bedla okusanhlamvu okujwayelekile ().

Izimpawu zokukhathazeka nokudangala zancipha, futhi kungenzeka ukuthi i-tryptophan isize ukukhulisa i-serotonin ne-melatonin.

Olunye ucwaningo luye lwabonisa nokuthi ukuthatha i-melatonin njengesengezo kungathuthukisa ubungako bokulala nekhwalithi (,).

Isifinyezo I-Melatonin ibalulekile emjikelezweni womzimba wokulala. Ukwanda kokudla kwe-tryptophan kungaholela emazingeni aphezulu we-melatonin futhi kungathuthukisa inani lokulala nekhwalithi.

Imithombo yeTryptophan

Ukudla okuningi okuqukethe amaprotheni yimithombo emihle ye-tryptophan (28).

Ngenxa yalokhu, uthola enye yale-amino acid cishe noma nini lapho udla amaprotheni.

Ukudla kwakho kuncike ekutheni udla amaprotheni amangaki nokuthi imiphi imithombo yamaprotheni oyidlayo.

Okunye ukudla kuphezulu kakhulu ku-tryptophan, kufaka phakathi izinkukhu, imfanzi, amaqanda, i-elk nenkalankala, phakathi kokunye (28).

Kulinganiselwa ukuthi indlela ejwayelekile yokudla inikeza cishe i-1 gram ngosuku ().

Ungangeza futhi nge-tryptophan noma elinye lama-molecule elikhiqizayo, njenge-5-HTP ne-melatonin.

Isifinyezo I-Tryptophan itholakala ekudleni okuqukethe amaprotheni noma izithasiselo. Inani elithile lalo ekudleni kwakho liyahluka kunani nasezinhlotsheni zamaprotheni owadlayo, kodwa kulinganiselwa ukuthi ukudla okujwayelekile kunikeza cishe i-1 gram ngosuku.

Ungazisebenzisa Kanjani izengezo ze-Tryptophan

Uma ufuna ukuthuthukisa ikhwalithi nokulala kwakho, ama-tryptophan supplements kufanelekile ukucatshangelwa. Noma kunjalo, unezinye izinketho.

Ungakhetha ukwengeza ngama-molecule atholakala ku-tryptophan. Lokhu kufaka phakathi i-5-HTP ne-melatonin.

Uma uthatha i-tryptophan uqobo, ingasetshenziswa kwezinye izinqubo zomzimba ngaphandle kokwenza i-serotonin ne-melatonin, njengokukhiqizwa kwamaprotheni noma i-niacin. Yingakho ukugcwalisa nge-5-HTP noma i-melatonin kungaba yindlela engcono kwabanye abantu ().

Labo abafuna ukuthuthukisa imizwa yabo noma ukuqonda bangakhetha ukuthatha ama-tryptophan noma ama-5-HTP supplements.

Zombili lezi zingakhuphula i-serotonin, yize i-5-HTP ingaguqulwa ibe yi-serotonin ngokushesha okukhulu ().

Ngaphezu kwalokho, i-5-HTP ingaba neminye imiphumela, njengokunciphisa ukusetshenziswa kokudla nesisindo somzimba (,).

Imithamo ye-5-HTP ingahle isuke ku-100-900 mg ngosuku ().

Kulabo abanentshisekelo enkulu yokukhuthaza ukulala, ukufaka i-melatonin kungaba yindlela engcono kakhulu ().

Kusetshenziswe imithamo ka-0.5-5 mg ngosuku, kuthi i-2 mg ibe yisilinganiso esivame kakhulu ().

Kulabo abathatha i-tryptophan uqobo, kuye kwabikwa imithamo engafika kumagremu ama-5 ngosuku ().

Isifinyezo I-Tryptophan noma imikhiqizo yayo (i-5-HTP ne-melatonin) ingathathwa ngayinye njengezithako zokudla. Uma ukhetha ukuthatha esinye salezi zithasiselo, ukukhetha okuhle kakhulu kuya ngezimpawu oqonde kuzo.

Okuqhamuka uma udla imishanguzo

Njengoba i-tryptophan iyi-amino acid etholakala ekudleni okuningi, kucatshangwa ukuthi iphephile ngobuningi obujwayelekile.

Kulinganiselwa ukuthi ukudla okujwayelekile kuqukethe i-1 gram ngosuku, kepha abanye abantu bakhetha ukwengeza ngamanani angafika ku-5 gram ngosuku ().

Imiphumela engemihle yayo okungenzeka ukuthi seyihloliwe sekuphele iminyaka engaphezu kwengu-50, kanti imbalwa kakhulu kuyo eye yabikwa.

Kodwa-ke, imiphumela ethile emibi efana nesicanucanu nesiyezi iye yabikwa kumthamo ongaphezu kuka-50 mg ngekhilogremu lesisindo somzimba, noma ngo-3.4 amagremu womuntu omdala ongamakhilogremu ayi-150 (68-kg) ().

Imiphumela emibi ingahle ivelele lapho i-tryptophan noma i-5-HTP ithathwa kanye nezidakamizwa ezinomthelela emazingeni e-serotonin, njenge-anti-depressants.

Lapho umsebenzi we-serotonin wanda ngokweqile, isimo esibizwa nge-serotonin syndrome singaholela ().

Kungadala izimpawu ezimbalwa, kufaka phakathi ukujuluka, ukundindizela, ukuyaluza kanye ne-delirium ().

Uma uthatha noma yimiphi imishanguzo ethinta amazinga akho e-serotonin, cabanga ukuxhumana nodokotela wakho ngaphambi kokuthatha izithako ze-tryptophan noma i-5-HTP.

Isifinyezo Izifundo kuma-tryptophan supplements zibika imiphumela emincane. Kodwa-ke, isicanucanu ngezikhathi ezithile kanye nesiyezi kuye kwabonwa ngamanani aphezulu. Imiphumela emibi ingaba nzima kakhulu lapho uthatha imishanguzo ethonya amazinga e-serotonin.

Okusemqoka

Umzimba wakho usebenzisa i-tryptophan ukwenza ama-molecule amaningi abalulekile, kufaka phakathi i-serotonin ne-melatonin.

ISerotonin ithonya imizwa yakho, ukuqonda nokuziphatha, kuyilapho i-melatonin ithonya umjikelezo wakho wokulala.

Ngakho-ke, amazinga aphansi e-tryptophan angahle anciphise amazinga e-serotonin ne-melatonin, okuholele emiphumeleni emibi.

Yize i-tryptophan itholakala ekudleni okuqukethe amaprotheni, kuvame ukuthathwa njengesengezo. Kungenzeka iphephe ngemithamo elinganiselayo. Noma kunjalo, imiphumela emibi ngezikhathi ezithile ingavela.

Le miphumela emibi ingaba yimbi kakhulu uma uthatha nemithi ethonya amazinga akho e-serotonin, njenge-anti-depressants.

Ama-molecule amaningi we-tryptophan akhiqiza emzimbeni, kufaka phakathi i-melatonin, nawo athengiswa njengezithasiselo.

Sekukonke, i-tryptophan iyi-amino acid ebalulekile empilweni nasenhlalakahleni yakho. Abantu abathile bangazuza ngokwandisa ukudla kwabo le-amino acid noma ama-molecule akhiqizayo.

Ukulungiswa Kokudla: Ukudla kokulala okungcono