Amino acid tryptophan ine mabhenefiti akawanda pahutano, asi mhedzisiro yayo pahutano hwehuropi inokosha kucherechedzwa. Inokanganisa mafungiro ako, kugona kwako kuziva uye maitiro ako, pamwe nekurara kwako.
Muviri unodiwa kuti ugadzire mapuroteni nemamwe mamorekuru akakosha, kusanganisira ayo akakosha pakurara zvakanaka uye mafungiro akanaka.
Zvikuru sei, tryptophan inogona kushandurwa kuita molekyuru inonzi 5-HTP (5-hydroxytryptophan), iyo inoshandiswa kugadzira serotonin nemelatonin (2, 3).
Serotonin inokanganisa nhengo dzakasiyana-siyana, kusanganisira uropi neura. Kunyanya muuropi, inokanganisa hope, pfungwa, uye mafungiro (4, 5).
Kana zvabatanidzwa, tryptophan nemamorekuru ainogadzira zvakakosha kuti muviri ushande zvakanaka.
Pfupiso Tryptophan iamino acid inogona kushandurwa kuita mamorekuru akakosha, anosanganisira serotonin nemelatonin. Tryptophan nemamorekuru ayo anogadzira anokanganisa mashandiro akawanda emuviri, anosanganisira kurara, mafungiro, uye maitiro.
Ongororo dzinoverengeka dzakaratidza kuti vanhu vane kuora mwoyo vanogona kunge vaine huwandu hwakaderera hwe tryptophan pane hwakajairika (7, 8).
Nekudzikisa huwandu hwe tryptophan, vaongorori vanogona kudzidza nezvebasa rayo. Kuti vaite izvi, vatori vechikamu vechidzidzo vakadya huwandu hwakawanda hwe amino acids ine kana isina tryptophan (9).
Mune imwe ongororo, vanhu vakuru gumi nevashanu vane hutano hwakanaka vakasangana nemamiriro ezvinhu anoshungurudza kaviri: kamwe chete pavakange vaine mwero we tryptophan muropa uye kamwe chete pavakange vaine mwero we tryptophan muropa wakaderera (10).
Vaongorori vakaona kuti kana vanhu vaitora chikamu vaine huwandu hwakaderera hwetryptophan, kuzvidya mwoyo, kutya, uye kutya kwakanyanya.
Pfupiso: Ongororo inoratidza kuti huwandu hwakaderera hwetryptophan hunogona kukonzera matambudziko emanzwiro, kusanganisira kuora mwoyo uye kuzvidya mwoyo.
Imwe ongororo yakawana kuti kana huwandu hwetryptophan hwakadzikiswa, kushanda kwenguva refu kwekuyeuka kwaiderera kupfuura pahuwandu hwemazuva ese (14).
Pamusoro pezvo, ongororo yakakura yakawana kuti mazinga akaderera etryptophan anokanganisa zvakanyanya kugona kuziva uye kurangarira (15).
Mhedzisiro iyi inogona kunge yakabatana nekudzikira kwemazinga e tryptophan uye kudzikira kwekugadzirwa kwe serotonin (15).
Pfupiso: Tryptophan inokosha pakushanda kwepfungwa nekuda kwebasa rayo mukugadzirwa kweserotonin. Kuderera kweamino acid iyi kunogona kukanganisa kugona kwako kushanda kwepfungwa, kusanganisira kurangarira zviitiko kana zvakaitika.
Mumuviri, tryptophan inogona kushandurwa kuita mamorekuru e5-HTP, ayo anozogadzira serotonin (14, 16).
Zvichibva pakuedza kwakawanda, vaongorori vanobvumirana kuti mhedzisiro yakawanda yemazinga e tryptophan akakwira kana akaderera inokonzerwa nemhedzisiro yayo pa serotonin kana 5-HTP (15).
Serotonin ne5-HTP zvinokanganisa maitiro akawanda muuropi, uye kukanganisa mabasa avo enguva dzose kunogona kukonzera kuora mwoyo nekuzvidya mwoyo (5).
Kutaura zvazviri, mishonga yakawanda inoshandiswa kurapa kuora mwoyo inochinja mashandiro anoita serotonin muuropi, zvichiita kuti iwedzere kushanda kwayo (19).
Kurapwa ne5-HTP kunogonawo kubatsira kuwedzera mazinga e serotonin uye kuvandudza mafungiro, pamwe nekuderedza kuvhunduka uye kushaya hope (5, 21).
Kazhinji, kushandurwa kwetryptophan kuita serotonin ndiko kunokonzera mhedzisiro yakawanda inoonekwa pamafungiro nepfungwa (15).
Pfupiso: Kukosha kwetryptophan kunogona kunge kuri nekuda kwebasa rayo mukugadzirwa kweserotonin. Serotonin inokosha pakushanda zvakanaka kweuropi, uye huwandu hushoma hwetryptophan hunogona kuderedza huwandu hweserotonin mumuviri.
Kana serotonin ikaburitswa mumuviri kubva ku tryptophan, inogona kushandurwa kuita rimwe molecule rinokosha, melatonin.
Kutaura zvazviri, tsvakiridzo inoratidza kuti kuwedzera kwehuwandu hwetryptophan muropa kunowedzera zvakananga huwandu hweserotonin nemelatonin (17).
Pamusoro pe melatonin, iyo inowanikwa mumuviri, melatonin chinhu chinowanikwawo muzvikafu zvakasiyana-siyana, zvinosanganisira madomasi, mastrawberry, uye mazambiringa (22Trusted Source).
Melatonin inokanganisa kutenderera kwemuviri pakati pekurara nekumuka. Kutenderera uku kunokanganisa mamwe mabasa akawanda, anosanganisira kushandiswa kwezvinovaka muviri uye masoja ekudzivirira muviri (23).
Zvidzidzo zvakawanda zvakaratidza kuti kuwedzera tryptophan mune zvekudya kunovandudza kurara nekuwedzera melatonin (24, 25).
Imwe ongororo yakawana kuti kudya zviyo zvine tryptophan yakawanda pakudya kwekuseni nekwemanheru kwakabatsira vanhu vakuru kukurumidza kurara uye kurara kwenguva yakareba zvichienzaniswa nekudya zviyo zvakajairika (25).
Zviratidzo zvekushushikana uye kuora mwoyo zvakaderedzwawo, uye tryptophan ingangowedzera mazinga e serotonin ne melatonin.
Zvimwe zvidzidzo zvakaratidzawo kuti kutora melatonin semushonga wekuwedzera kunovandudza huwandu uye mhando yekurara (26, 27).
Pfupiso: Melatonin inokosha pakushanda kwemuviri pakurara nekumuka. Kuwedzera kudya kwetryptophan kunogona kuwedzera huwandu hwe melatonin uye kuwedzera huwandu uye kunaka kwekurara.
Zvimwe zvekudya zvine tryptophan yakawanda, kusanganisira huku, shrimp, mazai, moose nemakaka (28).
Unogona zvakare kuwedzera tryptophan kana imwe yemamorekuru ainogadzira, akadai se5-HTP nemelatonin.
Pfupiso: Tryptophan inowanikwa muzvikafu zvine mapuroteni kana zvekudya zvinovaka muviri. Huwandu chaihwo hwemapuroteni mukudya kwako hunosiyana zvichienderana nehuwandu uye rudzi rwemapuroteni aunodya, asi zvinofungidzirwa kuti kudya kwakajairika kunopa inenge gramu imwe chete yeprotein pazuva.
Kana uchida kuvandudza kurara kwako uye hutano hwako, zvakakosha kufunga nezve tryptophan supplements. Zvisinei, une dzimwe nzira.
Ungasarudza kuwedzera mamorekuru anobva ku tryptophan. Izvi zvinosanganisira 5-HTP ne melatonin.
Kana ukatora tryptophan pachayo, inogona kushandiswa kune mamwe maitiro emuviri kunze kwekugadzirwa kweserotonin ne melatonin, zvakaita sekugadzirwa kweprotein kana niacin. Ndosaka kuwedzera 5-HTP kana melatonin kungave sarudzo iri nani kune vamwe vanhu (5).
Avo vanoda kuvandudza mafungiro kana kushanda kwepfungwa vanogona kutora tryptophan kana 5-HTP supplements.
Pamusoro pezvo, 5-HTP ine zvimwe zvayakaita, zvakaita sekuderedza kudya uye huremu hwemuviri (30, 31).
Kune avo vanofarira zvikuru kugadzirisa hope, melatonin supplement inogona kunge iri sarudzo yakanakisisa (27).
Pfupiso: Tryptophan kana zvigadzirwa zvayo (5-HTP uye melatonin) zvinogona kutorwa chete sechikafu chinowedzera. Kana ukasarudza kutora chimwe chezvikafu izvi, sarudzo yakanakisisa inoenderana nezviratidzo zvauri kutarisana nazvo.
Nekuti tryptophan iamino acid inowanikwa muzvikafu zvakawanda, inoonekwa seyakachengeteka kana iri muhuwandu hwakajairika.
Kudya kwakajairika kunofungidzirwa kuti kune 1 gramu pazuva, asi vamwe vanhu vanosarudza kutora mishonga yekuwedzera inosvika magiramu mashanu pazuva (29Trusted Source).
Migumisiro yayo inogona kunge yakadzidzwa kwemakore anopfuura makumi mashanu, asi hapana mishumo yakawanda pamusoro payo.
Zvisinei, dzimwe nguva migumisiro yakadai sekusvotwa nedzungu yakaonekwa pahuwandu hwemadosi anodarika 50 mg/kg kana 3.4 g muvanhu vakuru vanorema mapaundi 150 (68 kg) (29).
Migumisiro inogona kuoneka zvakanyanya kana uchitora tryptophan kana 5-HTP pamwe chete nemishonga inokanganisa huwandu hweserotonin, senge mishonga inorwisa kushushikana kwepfungwa.
Kana basa re serotonin rikawedzera zvakanyanya, chirwere chinozivikanwa se serotonin syndrome chinogona kuitika (33).
Kana uri kutora mishonga inokanganisa huwandu hweserotonin mumuviri, bvunza chiremba wako usati watora tryptophan kana 5-HTP supplements.
Pfupiso: Zvidzidzo zvekuwedzera tryptophan hazvina kuratidza mhedzisiro yakawanda. Zvisinei, kuda kurutsa nedzungu dzimwe nguva zvakaonekwa pahuwandu hwakanyanya hwemadosi. Migumisiro inogona kuwedzera kuipa nemishonga inokanganisa huwandu hweserotonin.
Serotonin inokanganisa mafungiro ako, pfungwa dzako, uye maitiro ako, ukuwo melatonin inokanganisa kutenderera kwako kwekurara nekumuka.