Yadda Tryptophan ke bunkasa Ingancin Barcin ku da Yanayin ku

Wadatacce

• Menene Tryptophan?
• Tasiri kan Yanayi, Hali da Haɗakarwa
• Levelananan Matakai suna haɗuwa da Rashin Lafiya
• Levelananan Matakan na iya lalata ƙwaƙwalwar ajiya da Ilmantarwa
• Serotonin yana da alhakin yawancin Illolinta
• Tasiri kan Melatonin da Bacci
• Tushen Tryptophan
• Yadda Ake Amfani Da Karin Kayan Gyara
• Tasirin Gefen
• Layin .asa
• Gyara Abinci: Abinci don Ingantaccen Barci

Kowa ya san cewa kyakkyawan bacci mai kyau yana shirya ka don fuskantar rana.

Abin da ya fi haka, yawancin abubuwan gina jiki suna inganta ƙoshin lafiya mai kyau kuma suna tallafawa halinka.

Tryptophan, amino acid da ake samu a yawancin abinci da kari, yana daya daga cikinsu.

Wajibi ne don samar da sunadarai da sauran mahimman kwayoyin a jikin ku, gami da wasu waɗanda ke da mahimmanci don kyakkyawan bacci da yanayi.

Wannan labarin yana tattauna tasirin tryptophan akan waɗannan mahimman sassan rayuwar ku.

Menene Tryptophan?

Tryptophan shine ɗayan amino acid da ake samu a cikin abinci wanda ke ɗauke da furotin.

A jikin ku, ana amfani da amino acid don samar da sunadarai amma kuma suna yin wasu ayyuka ().

Misali, ya zama dole su samar da wasu muhimman kwayoyin da zasu taimaka wajen isar da sakonni.

Musamman, tryptophan ana iya canzawa zuwa kwayar da ake kira 5-HTP (5-hydroxytryptophan), wanda ake amfani da shi don yin serotonin da melatonin (,).

Serotonin yana shafar gabobi da yawa, gami da kwakwalwa da hanji. A cikin kwakwalwa musamman, yana yin tasiri kan bacci, sananniya da yanayi (,).

A halin yanzu, melatonin wani hormone ne wanda ya fi dacewa a cikin zagayen farkawa-bacci ().

Gabaɗaya, tryptophan da ƙwayoyin da yake samarwa suna da mahimmanci ga aiki mafi kyau na jikin ku.

Takaitawa Tryptophan shine amino acid wanda za'a iya canza shi zuwa wasu kwayoyin masu mahimmanci, gami da serotonin da melatonin. Tryptophan da ƙwayoyin da yake samarwa suna tasiri kan ayyuka da yawa a cikin jiki, gami da bacci, yanayi da ɗabi'a.

Tasiri kan Yanayi, Hali da Haɗakarwa

Kodayake tryptophan yana da ayyuka da yawa, tasirinsa akan kwakwalwa sananne ne musamman.

Levelananan Matakai suna haɗuwa da Rashin Lafiya

Yawancin karatu sun nuna cewa waɗanda ke fuskantar baƙin ciki na iya samun matakan tryptophan waɗanda suke ƙasa da al'ada (, 8).

Sauran bincike sunyi nazari akan tasirin sauya matakan jini na tryptophan.

Ta hanyar rage matakan tryptophan, masu bincike zasu iya koya game da ayyukanta. Don yin haka, mahalarta nazarin suna cinye amino acid mai yawa, tare da ko ba tare da tryptophan () ba.

Aya daga cikin irin wannan binciken ya fallasa manya 15 masu ƙoshin lafiya zuwa yanayi mai wahala sau biyu - sau ɗaya lokacin da suke da matakan jini na tryptophan na al'ada da kuma lokacin da suke da ƙananan matakan ().

Masu binciken sun gano cewa damuwa, tashin hankali da jin tsoro sun fi girma lokacin da mahalarta suka sami ƙananan matakan tryptophan.

Dangane da waɗannan sakamakon, ƙananan matakan tryptophan na iya taimakawa cikin damuwa ().

Hakanan suna iya ƙara yawan zalunci da motsin rai cikin mutane masu tashin hankali ().

A gefe guda, ƙarin tare da tryptophan na iya haɓaka kyawawan halaye na zamantakewa ().

Takaitawa Bincike ya nuna cewa ƙananan matakan tryptophan na iya taimakawa cikin rikicewar yanayi, gami da ɓacin rai da damuwa.

Levelananan Matakan na iya lalata ƙwaƙwalwar ajiya da Ilmantarwa

Sauya matakan tryptophan na iya yin tasiri kan fannoni da yawa na cognition.

Studyaya daga cikin binciken ya gano cewa lokacin da aka saukar da matakan tryptophan, aikin ƙwaƙwalwar ajiya na dogon lokaci ya fi muni fiye da lokacin da matakan suke al'ada ().

An ga waɗannan tasirin ba tare da la'akari da ko mahalarta suna da tarihin iyali na baƙin ciki ba.

Bugu da ƙari, babban bita ya gano cewa ƙananan matakan tryptophan ƙananan tasirin tasirin ƙwaƙwalwa da ƙwaƙwalwa ().

Waƙwalwar ajiya mai alaƙa da abubuwan da suka faru da ƙwarewa na iya zama mai lalacewa musamman.

Wadannan illolin wataƙila saboda gaskiyar cewa yayin da aka saukar da matakan tryptophan, samar da serotonin yana raguwa ().

Takaitawa Tryptophan yana da mahimmanci don tafiyar da hankali saboda rawar da yake takawa a cikin samar da serotonin. Levelsananan matakan wannan amino acid na iya lalata tasirin ku, haɗe da ƙwaƙwalwar ku na abubuwan da suka faru ko gogewa.

Serotonin yana da alhakin yawancin Illolinta

A cikin jiki, za a iya canza tryptophan a cikin kwayar 5-HTP, wanda daga nan ya samar da serotonin (,).

Dangane da gwaje-gwajen da yawa, masu bincike sun yarda cewa yawancin illolin manyan ko ƙananan tryptophan suna faruwa ne sakamakon tasirin sa akan serotonin ko 5-HTP ().

A wasu kalmomin, ƙara matakanta na iya haifar da haɓaka 5-HTP da serotonin (,).

Serotonin da 5-HTP suna shafar matakai da yawa a cikin kwakwalwa, kuma tsangwama tare da ayyukansu na yau da kullun na iya tasiri cikin damuwa da damuwa ().

A zahiri, yawancin kwayoyi da aka tsara don magance baƙin ciki suna canza aikin serotonin a cikin kwakwalwa don haɓaka aikinta ().

Abin da ya fi haka, kwayar serotonin na tasiri a cikin kwakwalwa wanda ke tattare da ilmantarwa (20).

Jiyya tare da 5-HTP na iya taimakawa ƙara serotonin da haɓaka yanayi da rikicewar damuwa, da rashin bacci (,).

Gabaɗaya, jujjuyawar tryptophan zuwa serotonin shine ke da alhakin yawancin abubuwan da yake lura dasu akan yanayi da san zuciya ().

Takaitawa Mai yiwuwa mahimmancin tryptophan mai yiwuwa ne saboda rawar da yake takawa a cikin samar da serotonin. Serotonin yana da mahimmanci don aikin kwakwalwa daidai, kuma ƙananan matakan tryptophan suna rage adadin serotonin a jiki.

Tasiri kan Melatonin da Bacci

Da zarar an samar da serotonin daga tryptophan a jiki, za'a iya canza shi zuwa wani muhimmin kwayar - melatonin.

A zahiri, bincike ya nuna cewa ƙara tryptophan a cikin jini kai tsaye yana ƙaruwa duka serotonin da melatonin ().

Baya ga samuwa ta jiki a cikin jiki, melatonin sanannen kari ne kuma ana samun sa a cikin abinci da yawa, gami da tumatir, strawberries da inabi ().

Melatonin yana tasiri tasirin zagayowar bacci-jiki. Wannan sake zagayowar yana shafar wasu ayyuka da yawa, gami da maye gurbin abubuwan gina jiki da kuma garkuwar ku ().

Yawancin karatu sun nuna cewa kara yawan tryptophan a cikin abinci na iya inganta bacci ta hanyar ƙara melatonin (,).

Wani bincike ya gano cewa cin abincin da aka kara wa tryptophan a karin kumallo da abincin dare ya taimaka wa manya su yi saurin bacci da kuma dogon bacci, idan aka kwatanta da lokacin da suka ci hatsi daidai ().

Hakanan an rage alamun alamun damuwa da damuwa, kuma wataƙila tryptophan ya taimaka haɓaka serotonin da melatonin.

Sauran nazarin kuma sun nuna cewa shan melatonin a matsayin kari na iya inganta yawan bacci da inganci (,).

Takaitawa Melatonin yana da mahimmanci ga zagayowar bacci-farkawa na jiki. Intakeara yawan cin abinci na tryptophan na iya haifar da matakan melatonin mafi girma kuma yana iya inganta yawancin bacci da inganci.

Tushen Tryptophan

Yawancin abinci daban-daban da ke dauke da furotin sune tushen tushen tryptophan (28).

Saboda wannan, kuna samun wasu daga wannan amino acid kusan duk lokacin da kuka ci furotin.

Abincin ku ya dogara da yawan furotin ɗin da kuke cinyewa da kuma waɗanne tushen furotin da kuke ci.

Wasu abinci suna da girma musamman a cikin tryptophan, gami da kaji, jatan lande, ƙwai, gora da kaguwa, da sauransu (28).

An kiyasta cewa abinci na yau da kullun yana samar da kusan gram 1 kowace rana ().

Hakanan zaka iya kari tare da tryptophan ko ɗayan kwayoyin da yake samarwa, kamar su 5-HTP da melatonin.

Takaitawa Ana samun Tryptophan a cikin abinci wanda ya ƙunshi furotin ko kari. Specificayyadadden adadin shi a cikin abincinku ya bambanta akan adadin da nau'ikan furotin da kuke ci, amma an kiyasta cewa abinci na yau da kullun yana samar da kimanin gram 1 a kowace rana.

Yadda Ake Amfani Da Karin Kayan Gyara

Idan kana so ka inganta yanayin bacci da jin dadinka, kari zai kara dacewar tryptophan. Koyaya, ku ma kuna da sauran zaɓuɓɓuka.

Kuna iya zaɓar kari tare da ƙwayoyin da aka samo daga tryptophan. Wadannan sun hada da 5-HTP da melatonin.

Idan kun ɗauki tryptophan kanta, ana iya amfani da shi a cikin wasu hanyoyin jiki ban da yin serotonin da melatonin, kamar furotin ko samar da niacin. Wannan shine dalilin da ya sa kari tare da 5-HTP ko melatonin na iya zama zaɓi mafi kyau ga wasu mutane ().

Wadanda suke son inganta halayyarsu ko fahimta suna iya zabar su dauki tryptophan ko 5-HTP kari.

Duk waɗannan na iya haɓaka serotonin, kodayake 5-HTP na iya canzawa zuwa serotonin da sauri ().

Abin da ya fi haka, 5-HTP na iya samun wasu tasirin, kamar rage cin abinci da nauyin jiki (,).

Abubuwan 5-HTP na iya zuwawa daga 100-900 MG kowace rana ().

Ga waɗanda suke da sha'awar inganta bacci, kari tare da melatonin na iya zama mafi kyawun zaɓi ().

An yi amfani da ƙwayoyi na 0.5-5 MG kowace rana, tare da 2 MG kasancewa mafi yawan kashi ().

Ga waɗanda suka ɗauki tryptophan kanta, an ba da rahoton allurai har zuwa 5 gram a kowace rana ().

Takaitawa Tryptophan ko samfuransa (5-HTP da melatonin) za'a iya ɗauka ɗayansu azaman abincin abincin. Idan ka zaɓi ɗaukar ɗayan waɗannan ƙarin, zaɓi mafi kyau ya dogara da alamun alamun da kake niyya.

Tasirin Gefen

Tunda tryptophan amino acid ne wanda ake samu a cikin abinci dayawa, ana zaton yana da aminci a yawan al'ada.

An kiyasta cewa tsarin abinci na yau da kullun ya ƙunshi gram 1 a kowace rana, amma wasu mutane sun zaɓi don kari tare da allurai har zuwa gram 5 kowace rana ().

An bincika tasirin tasirinsa na yau da kullun sama da shekaru 50, kuma kaɗan daga cikinsu aka ruwaito.

Koyaya, an ba da rahoton sakamako masu illa lokaci-lokaci kamar tashin zuciya da jiri a cikin allurai sama da 50 MG a kowace kilogram na nauyin jiki, ko gram 3.4 don ƙwarya-ƙwan 150-(68-kg) ().

Hanyoyi masu illa na iya zama mafi shahara yayin da aka ɗauki tryptophan ko 5-HTP tare da kwayoyi waɗanda ke tasiri cikin matakan serotonin, kamar su magungunan kashe ciki.

Lokacin da aikin serotonin ya ƙaru sosai, yanayin da ake kira ciwo na serotonin na iya haifar ().

Zai iya haifar da alamomi da yawa, gami da gumi, rawar jiki, tashin hankali da hauka ().

Idan kuna shan kowane magani wanda ya shafi matakan serotonin ɗinku, la'akari da tuntuɓar likitanku kafin ɗaukar tryptophan ko 5-HTP kari.

Takaitawa Karatu kan kari na tryptophan suna bada rahoto kadan. Koyaya, tashin hankali lokaci-lokaci da rashin hankali ana lura dasu a mafi girman allurai. Hanyoyi na baya zasu iya zama mafi tsanani yayin shan magunguna waɗanda ke tasiri cikin matakan serotonin.

Layin .asa

Jikinka yana amfani da tryptophan don yin mahimman ƙwayoyi masu yawa, gami da serotonin da melatonin.

Serotonin yana tasiri yanayinka, saninka da halayyarka, yayin da melatonin ke shafar sake zagayowar barcin ka.

Don haka, ƙananan matakan tryptophan na iya rage matakan serotonin da melatonin, wanda ke haifar da mummunan sakamako.

Kodayake ana samun tryptophan a cikin abinci mai ƙunshe da furotin, ana ɗaukarsa a matsayin kari. Wataƙila yana da aminci a ƙananan allurai. Koyaya, sakamako na lokaci-lokaci na iya faruwa.

Wadannan cututtukan na iya zama mafi tsanani idan kai ma kana shan shan magani wanda ke shafar matakan serotonin ɗinka, kamar su magungunan kashe ciki.

Yawancin kwayoyin tryptophan da suke samarwa cikin jiki, gami da melatonin, suma ana sayar dasu a matsayin kari.

Gabaɗaya, tryptophan shine muhimmin amino acid don lafiyar ku da lafiyar ku. Wasu mutane na iya cin gajiyar ƙara yawan abincin su na amino acid ko kuma ƙwayoyin da yake samarwa.

Gyara Abinci: Abinci don Ingantaccen Barci