I-amino acid tryptophan inezinzuzo eziningi zezempilo, kodwa imiphumela yayo empilweni yobuchopho kufanele iqashelwe. Ithinta isimo sakho sengqondo, ukuqonda kanye nokuziphatha, kanye nemijikelezo yakho yokulala.
Umzimba uyawudinga ukuze udale amaprotheni namanye ama-molecule abalulekile, okuhlanganisa nalawo abalulekile ekulaleni nasekuzizweni kahle.
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 zomzimba, okuhlanganisa ubuchopho namathumbu. Ikakhulukazi ebuchosheni, ithinta ukulala, ukuqonda, kanye nesimo sengqondo (4, 5).
Uma kuhlanganiswa, i-tryptophan kanye nama-molecule ewakhiqizayo kubalulekile ukuze umzimba usebenze kahle.
Isifinyezo I-Tryptophan iyi-amino acid engaguqulwa ibe ama-molecule abalulekile amaningana, okuhlanganisa i-serotonin ne-melatonin. I-Tryptophan kanye nama-molecule ayikhiqizayo kuthinta imisebenzi eminingi yomzimba, okuhlanganisa ukulala, imizwa, kanye nokuziphatha.
Izifundo eziningana zikhombisile ukuthi abantu abanokucindezeleka bangase babe namazinga aphansi kunejwayelekile e-tryptophan (7, 8).
Ngokwehlisa amazinga e-tryptophan, abacwaningi bangafunda ngomsebenzi wayo. Ukuze benze lokhu, abahlanganyeli ocwaningweni badle inani elikhulu lama-amino acid ane-tryptophan noma engenayo (9).
Kokunye ukuhlola, abantu abadala abayi-15 abaphilile bavezwa endaweni ecindezelayo kabili: kanye lapho babenamazinga ajwayelekile e-tryptophan egazini kanye kanye lapho babenamazinga aphansi e-tryptophan egazini (10).
Abacwaningi bathole ukuthi lapho ababambiqhaza benamazinga aphansi e-tryptophan, ukukhathazeka, ukwethuka, kanye nokwethuka kwakuphakeme.
Isifinyezo: Ucwaningo lubonisa ukuthi amazinga aphansi e-tryptophan angabangela ukuphazamiseka kwemizwelo, okuhlanganisa ukucindezeleka nokukhathazeka.
Ucwaningo olulodwa luthole ukuthi lapho amazinga e-tryptophan ehliswa, ukusebenza kwenkumbulo yesikhathi eside kwakukubi kakhulu kunamazinga ajwayelekile (14).
Ngaphezu kwalokho, isibuyekezo esikhulu sithole ukuthi amazinga aphansi e-tryptophan athinta kabi ukuqonda kanye nenkumbulo (15).
Le miphumela ingase ihlobane nokwehla kwamazinga e-tryptophan kanye nokwehla kokukhiqizwa kwe-serotonin (15).
Isifinyezo: I-Tryptophan ibalulekile ezinqubweni zokuqonda ngenxa yendima yayo ekukhiqizweni kwe-serotonin. Amazinga aphansi ale amino acid angaphazamisa amakhono akho okuqonda, okuhlanganisa inkumbulo yezenzakalo noma okuhlangenwe nakho.
Ebuchosheni, i-tryptophan ingaguqulwa ibe ama-molecule angu-5-HTP, abese enza i-serotonin (14, 16).
Ngokusekelwe ekuhlolweni okuningi, abacwaningi bayavuma ukuthi imiphumela eminingi yamazinga aphezulu noma aphansi e-tryptophan ibangelwa umphumela wayo ku-serotonin noma i-5-HTP (15).
I-Serotonin kanye ne-5-HTP kuphazamisa izinqubo eziningi ebuchosheni, futhi ukuphazamisa imisebenzi yazo evamile kungabangela ukucindezeleka nokukhathazeka (5).
Eqinisweni, imithi eminingi esetshenziswa ukwelapha ukucindezeleka ishintsha indlela i-serotonin esebenza ngayo ebuchosheni, yandisa umsebenzi wayo (19).
Ukwelashwa nge-5-HTP kungasiza futhi ekwandiseni amazinga e-serotonin futhi kuthuthukise isimo sengqondo, kanye nokunciphisa ukuhlaselwa uvalo kanye nokungalali (5, 21).
Sekukonke, ukuguqulwa kwe-tryptophan ibe yi-serotonin kuyimbangela yemiphumela eminingi ebonwe esimweni sengqondo nasolwazini (15).
Isifinyezo: Ukubaluleka kwe-tryptophan kungenzeka ngenxa yendima yayo ekukhiqizweni kwe-serotonin. I-Serotonin ibalulekile ekusebenzeni kahle kobuchopho, futhi amazinga aphansi e-tryptophan anganciphisa inani le-serotonin emzimbeni.
Uma i-serotonin ikhiqizwa emzimbeni nge-tryptophan, ingaguqulwa ibe enye i-molecule ebalulekile, i-melatonin.
Eqinisweni, ucwaningo lubonisa ukuthi ukwanda kwamazinga e-tryptophan egazini kwandisa ngqo amazinga e-serotonin kanye ne-melatonin (17).
Ngaphezu kwe-melatonin, ekhona ngokwemvelo emzimbeni, i-melatonin iyisengezo esidumile esitholakala ekudleni okuhlukahlukene, okuhlanganisa utamatisi, ama-strawberry, namagilebhisi (22Trusted Source).
I-Melatonin ithinta umjikelezo womzimba wokulala nokuvuka. Lo mjikelezo uthinta eminye imisebenzi eminingi, okuhlanganisa nokuguqulwa kwezakhamzimba kanye nesistimu yomzimba yokuzivikela (23).
Izifundo eziningana zikhombisile ukuthi ukwandisa i-tryptophan ekudleni kuthuthukisa ubuthongo ngokwandisa i-melatonin (24, 25).
Ucwaningo olulodwa luthole ukuthi ukudla okusanhlamvu okucebile nge-tryptophan kwasekuseni nakusihlwa kusiza abantu abadala ukuba balale ngokushesha futhi balale isikhathi eside uma kuqhathaniswa nokudla okusanhlamvu okuvamile (25).
Izimpawu zokukhathazeka nokucindezeleka nazo zinciphile, futhi i-tryptophan cishe izokwandisa amazinga e-serotonin ne-melatonin.
Ezinye izifundo zikhombisile nokuthi ukuthatha i-melatonin njengesithasiselo kuthuthukisa inani kanye nekhwalithi yokulala (26, 27).
Isifinyezo: I-Melatonin ibalulekile emjikelezweni womzimba wokulala nokuvuka. Ukwandisa ukudla i-tryptophan kungakhuphula amazinga e-melatonin futhi kuthuthukise inani kanye nekhwalithi yokulala.
Okunye ukudla kuphezulu kakhulu ku-tryptophan, okuhlanganisa izinkukhu, ama-shrimp, amaqanda, ama-moose kanye nama-crabs (28).
Ungangeza futhi i-tryptophan noma enye yama-molecule eyenzayo, njenge-5-HTP ne-melatonin.
Isifinyezo: I-Tryptophan itholakala ekudleni okuqukethe amaprotheni noma izithasiselo. Inani eliqondile lamaprotheni ekudleni kwakho lizohluka kuye ngenani kanye nohlobo lwamaprotheni owadlayo, kodwa kulinganiselwa ukuthi ukudla okuvamile kunikeza cishe igremu eli-1 lamaprotheni ngosuku.
Uma ufuna ukuthuthukisa ikhwalithi yakho yokulala kanye nempilo, izithasiselo ze-tryptophan zikufanele ukucatshangelwa. Kodwa-ke, unezinye izinketho.
Ungase unqume ukwengeza ama-molecule atholakala ku-tryptophan. Lawa ahlanganisa i-5-HTP kanye ne-melatonin.
Uma uthatha i-tryptophan ngokwayo, ingasetshenziswa kwezinye izinqubo zomzimba ngaphandle kokukhiqizwa kwe-serotonin ne-melatonin, njengokukhiqizwa kwephrotheni noma i-niacin. Yingakho ukwengeza nge-5-HTP noma i-melatonin kungaba yindlela engcono kwabanye abantu (5).
Labo abafuna ukuthuthukisa isimo sengqondo noma ukusebenza kwengqondo bangathatha i-tryptophan noma izithasiselo ze-5-HTP.
Ngaphezu kwalokho, i-5-HTP ineminye imiphumela, njengokunciphisa ukudla kanye nesisindo somzimba (30, 31).
Kulabo abanesifiso esikhulu sokuthuthukisa ubuthongo, isithasiselo se-melatonin singaba yindlela engcono kakhulu (27).
Isifinyezo: I-Tryptophan noma imikhiqizo yayo (5-HTP kanye ne-melatonin) ingathathwa yodwa njengesengezo sokudla. Uma ukhetha ukuthatha esinye salezi zithasiselo, ukukhetha okungcono kuncike ezimpawini oziqondisayo.
Ngenxa yokuthi i-tryptophan iyi-amino acid etholakala ekudleni okuningi, ibhekwa njengephephile ngobuningi obujwayelekile.
Ukudla okuvamile kulinganiselwa ukuthi kuqukethe igremu eli-1 ngosuku, kodwa abanye abantu bakhetha ukuthatha izithasiselo ezifika kumagremu ama-5 ngosuku (29Trusted Source).
Imiphumela emibi engaba khona iye yahlolwa iminyaka engaphezu kwengu-50, kodwa kunemibiko embalwa ngayo.
Kodwa-ke, imiphumela emibi efana nokucasuka kanye nesiyezi kuye kwabikwa ngezinye izikhathi ngemithamo engaphezu kwesisindo somzimba esingu-50 mg/kg noma u-3.4 g kubantu abadala abanesisindo esingamakhilogremu angu-150 (68 kg) (29).
Imiphumela emibi ingase ibonakale kakhulu uma uthatha i-tryptophan noma i-5-HTP nemithi ethinta amazinga e-serotonin, njengemithi yokucindezeleka.
Uma umsebenzi we-serotonin wanda kakhulu, isimo esaziwa ngokuthi i-serotonin syndrome singavela (33).
Uma uthatha noma yimiphi imithi ethinta amazinga e-serotonin, xhumana nodokotela wakho ngaphambi kokuthatha izithasiselo ze-tryptophan noma ze-5-HTP.
Isifinyezo: Izifundo zokwengeza i-tryptophan zibonise umphumela omncane. Kodwa-ke, isicanucanu kanye nesiyezi kuye kwabonakala ngezikhathi ezithile ngemithamo ephezulu. Imiphumela emibi ingaba mibi kakhulu ngemithi ethinta amazinga e-serotonin.
I-Serotonin ithinta isimo sakho sengqondo, ukuqonda, kanye nokuziphatha, kuyilapho i-melatonin ithinta umjikelezo wakho wokulala nokuvuka.