Iyo amino acid tryptophan ine akawanda mabhenefiti ehutano, asi maitiro ayo pahutano hwehuropi anofanirwa kucherechedza. Zvinokanganisa manzwiro ako, cognition uye maitiro, pamwe nekutenderera kwako kwekurara.
Inodiwa nemuviri kugadzira mapuroteni uye mamwe mamorekuru akakosha, kusanganisira ayo akakosha pakurara kwakakwana uye manzwiro.
Kunyanya, tryptophan inogona kushandurwa kuita molecule inonzi 5-HTP (5-hydroxytryptophan), iyo inoshandiswa kugadzira serotonin uye melatonin (2, 3).
Serotonin inobata nhengo dzakawanda, kusanganisira uropi nematumbu. Kunyanya muuropi, inokanganisa kurara, cognition, uye manzwiro (4, 5).
Kutorwa pamwechete, tryptophan uye mamorekuru ainoburitsa akakosha kuti muviri ushande zvakanaka.
Pfupiso Tryptophan is amino acid inogona kushandurwa kuita akati wandei akakosha mamorekuru, anosanganisira serotonin uye melatonin. Tryptophan uye mamorekuru ainogadzira anokanganisa mabasa mazhinji emuviri, kusanganisira kurara, mafungiro, uye maitiro.
Ongororo dzinoverengeka dzakaratidza kuti vanhu vane kuora mwoyo vanogona kunge vaine yakaderera pane yakajairwa mazinga e tryptophan (7, 8).
Nekudzikisa tryptophan mazinga, vaongorori vanogona kudzidza nezve basa rayo. Kuti vaite izvi, vatori vechikamu mukudzidza vakadya maamino acids akawanda ane kana asina tryptophan (9).
Mune imwe ongororo, 15 vanhu vakuru vane hutano vakaiswa munzvimbo inoshungurudza kaviri: kamwe pavakanga vaine mazinga akajairika eropa tryptophan uye kamwe pavakave neropa rakaderera tryptophan mazinga (10).
Vatsvakurudzi vakawana kuti kana vatori vechikamu vaine mazinga akaderera e tryptophan, kushushikana, kutya, uye kutya kwaive kwakakwira.
Pfupiso: Tsvagiridzo inoratidza kuti yakaderera tryptophan mazinga anogona kukonzera kusagadzikana kwepfungwa, kusanganisira kushushikana uye kusagadzikana.
Imwe ongororo yakawana kuti kana tryptophan mazinga akaderedzwa, yenguva refu yekurangarira kuita kwakashata kupfuura payakajairwa mazinga (14).
Uye zvakare, ongororo yakakura yakawana kuti yakaderera mazinga e tryptophan anokanganisa cognition uye ndangariro (15).
Izvi zvinogona kunge zvine chekuita nekuderedzwa tryptophan mazinga uye kuderera kweserotonin kugadzirwa (15).
Pfupiso: Tryptophan yakakosha kumaitiro ekuziva nekuda kwebasa rayo mukugadzirwa kwe serotonin. Akaderera mazinga eiyi amino acid anogona kukanganisa kugona kwako kwekuziva, kusanganisira kurangarira zviitiko kana zviitiko.
Mu vivo, tryptophan inogona kushandurwa kuita 5-HTP mamorekuru, ayo anobva agadzira serotonin (14, 16).
Kubva pane zvakawanda zvakaedzwa, vatsvakurudzi vanobvuma kuti yakawanda yemigumisiro yepamusoro kana yakaderera tryptophan mazinga anokonzerwa nemigumisiro yayo pa serotonin kana 5-HTP (15).
Serotonin uye 5-HTP inokanganisa maitiro akawanda muuropi, uye kupindira nemabasa avo emazuva ose kunogona kukonzera kuora mwoyo uye kuzvidya mwoyo (5).
Muchokwadi, mishonga yakawanda inoshandiswa kurapa kuora mwoyo inoshandura mashandiro anoita serotonin muuropi, ichiwedzera basa rayo (19).
Kurapa kwe5-HTP kunogonawo kubatsira kuwedzera mazinga e serotonin uye kuvandudza mafungiro, pamwe nekuderedza kuvhunduka uye kushaya hope (5, 21).
Pakazere, shanduko ye tryptophan kuita serotonin inokonzera akawanda ezvakaonekwa mhedzisiro pamafungiro uye cognition (15).
Pfupiso: Kukosha kwe tryptophan kunogona kunge kuri nekuda kwebasa rayo mukugadzirwa kwe serotonin. Serotonin yakakosha pakushanda kwakanaka kwehuropi, uye yakaderera mazinga e tryptophan anogona kuderedza huwandu hweserotonin mumuviri.
Kana serotonin inogadzirwa mumuviri kubva tryptophan, inogona kushandurwa kuita imwe yakakosha molekuru, melatonin.
Muchokwadi, tsvagiridzo inoratidza kuti kuwedzera kweropa mazinga e tryptophan anowedzera zvakananga serotonin uye melatonin mazinga (17).
Pamusoro pe melatonin, iyo yakasikwa iri mumuviri, melatonin zvakare yakakurumbira yekuwedzera inowanikwa mune zvakasiyana siyana zvekudya, zvinosanganisira matomatisi, sitiroberi, uye mazambiringa (22Trusted Source).
Melatonin inokanganisa kurara-kumuka kwemuviri. Kutenderera uku kunobata mamwe mabasa mazhinji, anosanganisira nutrient metabolism uye immune system (23).
Ongororo dzinoverengeka dzakaratidza kuti kuwedzera kwekudya tryptophan kunovandudza kurara nekuwedzera melatonin (24, 25).
Imwe ongororo yakawana kuti kudya tryptophan-rich cereal yemangwanani uye kudya kwemanheru kwakabatsira vakuru kuti varare nekukurumidza uye kurara kwenguva yakareba zvichienzaniswa nekudya zvakajairwa zviyo (25).
Zviratidzo zvekuzvidya mwoyo uye kuora mwoyo zvakaderedzwawo, uye tryptophan inogona kuwedzera serotonin uye melatonin mazinga.
Zvimwe zvidzidzo zvakaratidzawo kuti kutora melatonin sekuwedzera kunovandudza huwandu uye kunaka kwekurara (26, 27).
Pfupiso: Melatonin yakakosha kutenderera kwemuviri-kumuka. Kuwedzera tryptophan kutora kunogona kuwedzera melatonin mazinga uye kunatsiridza huwandu uye kunaka kwekurara.
Zvimwe zvekudya zvakanyanya kukwira mu tryptophan, zvinosanganisira huku, shrimp, mazai, moose uye magakanje (28).
Iwe unogona zvakare kuwedzera tryptophan kana imwe yemamorekuru aanogadzira, se5-HTP uye melatonin.
Pfupiso: Tryptophan inowanikwa muzvikafu zvine mapuroteni kana zvinowedzera. Huwandu chaihwo hweprotein mukudya kwako huchasiyana zvichienderana nehuwandu uye rudzi rweprotein yaunodya, asi inofungidzirwa kuti chikafu chinowanikwa chinopa anenge 1 gramu yeprotein pazuva.
Kana iwe uri kutarisa kuti uvandudze kurara kwako uye hutano, tryptophan yekuwedzera inofanirwa kufunga. Zvisinei, une dzimwe sarudzo.
Iwe unogona kusarudza kuwedzera mamorekuru anotorwa kubva ku tryptophan. Izvi zvinosanganisira 5-HTP uye melatonin.
Kana iwe ukatora tryptophan pachayo, inogona kushandiswa kune mamwe maitiro emuviri kunze kweserotonin uye melatonin kugadzirwa, senge protein kana niacin kugadzirwa. Ichi ndicho chikonzero kuwedzera ne5-HTP kana melatonin inogona kunge iri sarudzo iri nani kune vamwe vanhu (5).
Vaya vari kutsvaga kuvandudza mafungiro kana kuita kwekuziva vanogona kutora tryptophan kana 5-HTP yekuwedzera.
Mukuwedzera, 5-HTP ine zvimwe zvinokanganisa, zvakadai sekuderedza kudya kwekudya uye uremu hwemuviri (30, 31).
Kune avo vanofarira kuvandudza kurara, melatonin yekuwedzera inogona kunge iri yakanakisa sarudzo (27).
Pfupiso: Tryptophan kana zvigadzirwa zvayo (5-HTP uye melatonin) inogona kutorwa yega sekuwedzera kwekudya. Kana ukasarudza kutora chimwe chezvinowedzera izvi, sarudzo yakanakisisa inobva pane zviratidzo zvauri kunanga.
Nekuti tryptophan is amino acid inowanikwa muzvikafu zvakawanda, inonzi yakachengeteka muhuwandu hwakajairika.
Chikafu chekudya chinofungidzirwa kuve chine 1 giramu pazuva, asi vamwe vanhu vanosarudza kutora ma supplements anosvika magiramu mashanu pazuva (29Trusted Source).
Migumisiro yaro inogona kuitika yakadzidzwa kwemakore anopfuura 50, asi kune mishumo shoma pamusoro payo.
Nekudaro, mhedzisiro yakadai sekusvotwa uye dzungu zvakambotaurwa pamadhora makuru kupfuura 50 mg/kg uremu hwemuviri kana 3.4 g muvakuru vanorema 150 pounds (68 kg) (29).
Migumisiro inogona kunyanya kutaurwa paunotora tryptophan kana 5-HTP nemishonga inobata mazinga e serotonin, zvakadai semishonga inodzvinyirira.
Apo basa re serotonin rinowedzera zvakanyanya, chirwere chinonzi serotonin syndrome chinogona kuitika (33).
Kana iwe uri kutora chero mishonga inokanganisa serotonin mazinga, tarisa nachiremba wako usati watora tryptophan kana 5-HTP yekuwedzera.
Pfupiso: Zvidzidzo zve tryptophan supplementation zvakaratidza zvishoma maitiro. Zvisinei, kuda kurutsa uye dzungu dzimwe nguva zvakaonekwa pamadosi akakwirira. Migumisiro inogona kuwedzera kuoma nemishonga inokanganisa serotonin mazinga.
Serotonin inokanganisa mafungiro ako, cognition, uye maitiro, nepo melatonin inokanganisa kurara kwako-kumuka kutenderera.