I-amino acid tryptophan inezinzuzo eziningi zezempilo, kodwa imiphumela yayo empilweni yobuchopho kufanele iphawulwe. Kuthinta imizwa yakho, ukuqonda nokuziphatha, kanye nemijikelezo yakho yokulala.
Kudingeka umzimba ukwenza amaprotheni namanye ama-molecule abalulekile, kuhlanganise nalawo abalulekile ukuze umuntu alale kahle futhi ajabule.
Ikakhulukazi, i-tryptophan ingaguqulwa ibe yi-molecule ebizwa ngokuthi i-5-HTP (5-hydroxytryptophan), esetshenziselwa ukwenza i-serotonin ne-melatonin (2, 3).
I-Serotonin ithinta izitho eziningana, kuhlanganise nobuchopho namathumbu. Ikakhulukazi ebuchosheni, kuthinta ukulala, ukuqonda, nesimo senhliziyo (4, 5).
Kuhlanganiswe ndawonye, ​​​​i-tryptophan nama-molecule ewakhiqizayo abalulekile ukuze umzimba usebenze kahle.
Isifinyezo I-Tryptophan iyi-amino acid engaguqulwa ibe ama-molecule ambalwa abalulekile, okuhlanganisa i-serotonin ne-melatonin. I-Tryptophan nama-molecule ewakhiqizayo athinta imisebenzi eminingi yomzimba, okuhlanganisa ukulala, imizwa, nokuziphatha.
Ucwaningo oluningana lubonise ukuthi abantu abanokucindezeleka bangase babe namazinga aphansi e-tryptophan avamile (7, 8).
Ngokwehlisa amazinga e-tryptophan, abacwaningi bangafunda ngomsebenzi wayo. Ukwenza lokhu, ababambiqhaza bocwaningo badle inani elikhulu lama-amino acid noma ngaphandle kwe-tryptophan (9).
Kolunye ucwaningo, abantu abadala abangu-15 abanempilo bachayeka endaweni ecindezelayo kabili: kanye lapho benezinga elivamile le-tryptophan egazini futhi kanye lapho benezinga eliphansi le-tryptophan egazini (10).
Abacwaningi bathola ukuthi lapho ababambiqhaza benamazinga aphansi e-tryptophan, ukukhathazeka, ukwethuka, nokwethuka kwakuphakeme.
Kafushane: Ucwaningo lubonisa ukuthi amazinga aphansi e-tryptophan angase abe nomthelela ekuphazamisekeni kwemizwelo, okuhlanganisa ukudangala nokukhathazeka.
Olunye ucwaningo lwathola ukuthi lapho amazinga e-tryptophan ehliswa, ukusebenza kwenkumbulo yesikhathi eside kwakubi kakhulu kunamazinga ajwayelekile (14).
Ngaphezu kwalokho, isibuyekezo esikhulu sithole ukuthi amazinga aphansi e-tryptophan anomthelela omubi ekuqondeni nasekukhumbuleni (15).
Le miphumela ingahlotshaniswa namazinga e-tryptophan ancishisiwe kanye nokuncipha kokukhiqizwa kwe-serotonin (15).
Isifinyezo: I-Tryptophan ibalulekile ezinqubweni zokuqonda ngenxa yendima yayo ekukhiqizeni i-serotonin. Amazinga aphansi ale amino acid angalimaza amakhono akho okuqonda, okuhlanganisa inkumbulo yezenzakalo noma okuhlangenwe nakho.
Ku-vivo, i-tryptophan ingaguqulelwa kuma-molecule angu-5-HTP, abese enza i-serotonin (14, 16).
Ngokusekelwe ekuhloleni okuningi, abacwaningi bayavuma ukuthi imiphumela eminingi yamazinga e-tryptophan aphezulu noma aphansi ibangelwa umphumela wayo ku-serotonin noma i-5-HTP (15).
I-Serotonin ne-5-HTP iphazamisa izinqubo eziningi ebuchosheni, futhi ukuphazamisa imisebenzi yazo evamile kungabangela ukucindezeleka nokukhathazeka (5).
Eqinisweni, imithi eminingi esetshenziselwa ukwelapha ukudangala ishintsha indlela i-serotonin esebenza ngayo ebuchosheni, ikhulise umsebenzi wayo (19).
Ukwelashwa kwe-5-HTP kungasiza futhi ukukhulisa amazinga e-serotonin nokuthuthukisa isimo sengqondo, kanye nokunciphisa ukuhlaselwa ukwesaba nokuqwasha (5, 21).
Sekukonke, ukuguqulwa kwe-tryptophan ku-serotonin kunesibopho semiphumela eminingi ebonwayo kumomod and cognition (15).
Isifingqo: Ukubaluleka kwe-tryptophan kungase kube ngenxa yendima yayo ekukhiqizeni i-serotonin. I-Serotonin ibalulekile ekusebenzeni kahle kobuchopho, futhi amazinga aphansi e-tryptophan anganciphisa inani le-serotonin emzimbeni.
Lapho i-serotonin ikhiqizwa emzimbeni isuka ku-tryptophan, ingaguqulwa ibe enye i-molecule ebalulekile, i-melatonin.
Eqinisweni, ucwaningo lukhombisa ukuthi ukwanda kwamazinga egazi e-tryptophan kukhulisa ngqo amazinga e-serotonin ne-melatonin (17).
Ngaphezu kwe-melatonin, ekhona ngokwemvelo emzimbeni, i-melatonin futhi iyisengezo esidumile esitholakala ekudleni okuhlukahlukene, okubandakanya utamatisi, ama-strawberry namagilebhisi (22Trusted Source).
I-Melatonin ithinta umjikelezo wokulala komzimba. Lo mjikelezo uthinta eminye imisebenzi eminingi, okuhlanganisa izakhi zomzimba kanye namasosha omzimba (23).
Ucwaningo oluningana lukhombisile ukuthi ukwanda kwe-tryptophan yokudla kuthuthukisa ukulala ngokwandisa i-melatonin (24, 25).
Olunye ucwaningo lwathola ukuthi ukudla okusanhlamvu okucebile kwe-tryptophan kwasekuseni nakusihlwa kusiza abantu abadala ukuthi balale ngokushesha futhi balale isikhathi eside uma kuqhathaniswa nokudla okusanhlamvu okujwayelekile (25).
Izimpawu zokukhathazeka nokucindezeleka nazo zehlisiwe, futhi i-tryptophan ingase inyuse amazinga e-serotonin ne-melatonin.
Olunye ucwaningo luphinde lwabonisa ukuthi ukuthatha i-melatonin njengesengezo kuthuthukisa inani nekhwalithi yokulala (26, 27).
Isifinyezo: I-Melatonin ibalulekile emjikelezweni wokulala nokuvuka komzimba. Ukwenyusa umthamo we-tryptophan kungakhuphula amazinga e-melatonin futhi kuthuthukise inani nekhwalithi yokulala.
Okunye ukudla kuphezulu kakhulu ku-tryptophan, okuhlanganisa izinkukhu, izimfanzi, amaqanda, i-moose nezinkalankala (28).
Ungakwazi futhi ukwengeza i-tryptophan noma enye yama-molecule eyenzayo, njenge-5-HTP ne-melatonin.
Isifinyezo: I-Tryptophan itholakala ekudleni okuqukethe amaprotheni noma izithako. Inani eliqondile leprotheyini ekudleni kwakho lizohluka kuye ngenani kanye nohlobo lwamaprotheni oyidlayo, kodwa kulinganiselwa ukuthi ukudla okuvamile kunikeza cishe igremu elingu-1 lamaprotheni ngosuku.
Uma ubheke ukuthuthukisa ikhwalithi yakho yokulala nempilo, izithasiselo ze-tryptophan kufanele zicatshangelwe. Nokho, unezinye izinketho.
Ungase unqume ukwengeza ama-molecule atholakala ku-tryptophan. Lokhu kufaka phakathi i-5-HTP ne-melatonin.
Uma uthatha i-tryptophan ngokwayo, ingasetshenziselwa ezinye izinqubo zomzimba ngaphandle kwe-serotonin nokukhiqizwa kwe-melatonin, njengokukhiqizwa kwamaprotheni noma i-niacin. Kungakho ukugcwalisa nge-5-HTP noma i-melatonin kungase kube inketho engcono kwabanye abantu (5).
Labo abafuna ukuthuthukisa isimo sengqondo noma ukusebenza kwengqondo bangathatha i-tryptophan noma i-5-HTP supplements.
Ngaphezu kwalokho, i-5-HTP ineminye imiphumela, njengokunciphisa ukudla kanye nesisindo somzimba (30, 31).
Kulabo abathanda kakhulu ukuthuthukisa ukulala, isithasiselo se-melatonin singaba inketho engcono kakhulu (27).
Isifinyezo: I-Tryptophan noma imikhiqizo yayo (i-5-HTP ne-melatonin) ingathathwa yodwa njengesengezo sokudla. Uma ukhetha ukuthatha enye yalezi zithako, ukukhetha okungcono kakhulu kuya ngezimpawu oziqondise.
Ngenxa yokuthi i-tryptophan iyi-amino acid etholakala ekudleni okuningi, ibhekwa njengephephile ngamanani ajwayelekile.
Ukudla okuvamile kulinganiselwa ukuthi kuqukethe igremu elingu-1 ngosuku, kodwa abanye abantu bakhetha ukuthatha izithasiselo ezifika ku-5 amagremu ngosuku ( 29Trusted Source ).
Imiphumela yayo emibi engaba khona iye yacwaningwa iminyaka engaphezu kwengu-50, kodwa kunemibiko embalwa ngakho.
Nokho, imiphumela engemihle efana nesicanucanu nesiyezi kuye kwabikwa ngezikhathi ezithile ngemithamo emikhulu kuno-50 mg/kg isisindo somzimba noma u-3.4 g kubantu abadala abanesisindo esingamaphawundi angu-150 (68 kg) (29).
Imiphumela engemihle ingase ibonakale nakakhulu lapho uthatha i-tryptophan noma i-5-HTP ngezidakamizwa ezithinta amazinga e-serotonin, njengama-antidepressants.
Lapho umsebenzi we-serotonin ukhula ngokweqile, isimo esaziwa ngokuthi i-serotonin syndrome singenzeka (33).
Uma uthatha noma yimiphi imithi ethinta amazinga e-serotonin, hlola nodokotela wakho ngaphambi kokuthatha i-tryptophan noma i-5-HTP supplements.
Isifinyezo: Ucwaningo lwe-tryptophan supplementation lubonise umphumela omncane. Kodwa-ke, isicanucanu nesiyezi kuye kwabonwa ngezikhathi ezithile ngemithamo ephezulu. Imiphumela engemihle ingase ibe mibi kakhulu ngemithi ethinta amazinga e-serotonin.
I-Serotonin ithinta isimo sakho sengqondo, ukuqonda, nokuziphatha, kuyilapho i-melatonin ithinta umjikelezo wakho wokulala.