Amino acid tryptophan ali ndi maubwino ambiri azaumoyo, koma zotsatira zake pa thanzi laubongo ndizoyenera kudziwa. Zimakhudza momwe mumamvera, kuzindikira ndi khalidwe lanu, komanso momwe mumagona.
Ndikofunikira m'thupi kupanga mapuloteni ndi mamolekyu ena ofunikira, kuphatikiza omwe amafunikira kugona mokwanira komanso kusangalatsidwa.
Makamaka, tryptophan imatha kusinthidwa kukhala molekyulu yotchedwa 5-HTP (5-hydroxytryptophan), yomwe imagwiritsidwa ntchito kupanga serotonin ndi melatonin (2, 3).
Serotonin imakhudza ziwalo zingapo, kuphatikizapo ubongo ndi matumbo. Makamaka muubongo, zimakhudza kugona, kuzindikira, komanso malingaliro (4, 5).
Kuphatikizidwa pamodzi, tryptophan ndi mamolekyu omwe amapanga ndizofunikira kuti thupi lizigwira ntchito bwino.
Chidule cha Tryptophan ndi amino acid yomwe imatha kusinthidwa kukhala mamolekyu angapo ofunikira, kuphatikiza serotonin ndi melatonin. Tryptophan ndi mamolekyu omwe amapanga zimakhudza ntchito zambiri za thupi, kuphatikizapo kugona, kumverera, ndi khalidwe.
Kafukufuku angapo awonetsa kuti anthu omwe ali ndi vuto la kukhumudwa amatha kukhala ndi tryptophan yotsika kuposa wamba (7, 8).
Pochepetsa milingo ya tryptophan, ofufuza angaphunzire za ntchito yake. Kuti achite izi, ochita nawo kafukufuku adadya ma amino acid ambiri kapena opanda tryptophan (9).
Pakafukufuku wina, akuluakulu 15 athanzi adakumana ndi malo opsinjika kawiri: kamodzi pomwe anali ndi milingo ya tryptophan yamagazi ndipo kamodzi anali ndi milingo yotsika ya tryptophan (10).
Ofufuzawo anapeza kuti pamene otenga nawo mbali anali ndi tryptophan yotsika, nkhawa, mantha, ndi mantha anali apamwamba.
Mwachidule: Kafukufuku akuwonetsa kuti kuchepa kwa tryptophan kumatha kuyambitsa kusokonezeka kwamalingaliro, kuphatikiza kukhumudwa ndi nkhawa.
Kafukufuku wina adapeza kuti milingo ya tryptophan ikatsitsidwa, kukumbukira kwanthawi yayitali kunali koyipa kuposa momwe amakhalira (14).
Kuphatikiza apo, kuwunika kwakukulu kudapeza kuti milingo yotsika ya tryptophan imakhudza kwambiri kuzindikira ndi kukumbukira (15).
Izi zitha kukhala zokhudzana ndi kuchepa kwa tryptophan komanso kuchepa kwa serotonin (15).
Mwachidule: Tryptophan ndiyofunikira pazachidziwitso chifukwa cha gawo lake pakupanga serotonin. Kutsika kwa amino acid kungathe kusokoneza luso lanu la kuzindikira, kuphatikizapo kukumbukira zochitika kapena zochitika.
Mu vivo, tryptophan imatha kusinthidwa kukhala mamolekyu a 5-HTP, omwe amapanga serotonin (14, 16).
Kutengera zoyeserera zambiri, ofufuza amavomereza kuti zambiri mwazotsatira za milingo ya tryptophan yapamwamba kapena yotsika chifukwa cha zomwe zimachitika pa serotonin kapena 5-HTP (15).
Serotonin ndi 5-HTP zimasokoneza njira zambiri mu ubongo, ndipo kusokoneza zochita zawo zachibadwa kungayambitse kuvutika maganizo ndi nkhawa (5).
M'malo mwake, mankhwala ambiri omwe amagwiritsidwa ntchito pochiza kukhumudwa amasintha momwe serotonin imagwirira ntchito muubongo, ndikuwonjezera ntchito yake (19).
Chithandizo cha 5-HTP chingathandizenso kukulitsa milingo ya serotonin ndikuwongolera malingaliro, komanso kuchepetsa mantha ndi kusowa tulo (5, 21).
Ponseponse, kutembenuka kwa tryptophan kukhala serotonin kumayambitsa zambiri zomwe zimawonedwa pamalingaliro ndi kuzindikira (15).
Mwachidule: Kufunika kwa tryptophan kungakhale chifukwa cha gawo lake popanga serotonin. Serotonin ndiyofunikira kuti ubongo ugwire bwino ntchito, ndipo kuchepa kwa tryptophan kumatha kuchepetsa kuchuluka kwa serotonin m'thupi.
Serotonin ikapangidwa m'thupi kuchokera ku tryptophan, imatha kusinthidwa kukhala molekyulu ina yofunika kwambiri, melatonin.
M'malo mwake, kafukufuku akuwonetsa kuti kuchuluka kwa magazi a tryptophan kumawonjezera milingo ya serotonin ndi melatonin (17).
Kuphatikiza pa melatonin, yomwe imapezeka mwachilengedwe m'thupi, melatonin ndiyowonjezeranso yotchuka yomwe imapezeka muzakudya zosiyanasiyana, kuphatikiza tomato, sitiroberi, ndi mphesa (22Trusted Source).
Melatonin imakhudza momwe thupi limakhalira kugona. Kuzungulira kumeneku kumakhudzanso ntchito zina zambiri, kuphatikiza kagayidwe kazakudya komanso chitetezo chamthupi (23).
Kafukufuku angapo awonetsa kuti kuchuluka kwa zakudya za tryptophan kumathandizira kugona mwa kukulitsa melatonin (24, 25).
Kafukufuku wina adapeza kuti kudya phala lokhala ndi tryptophan m'mawa ndi chakudya chamadzulo kunathandiza akulu kugona mwachangu komanso kugona motalika poyerekeza ndi kudya phala wamba (25).
Zizindikiro za nkhawa ndi kupsinjika maganizo zachepetsedwa, ndipo tryptophan ikhoza kuonjezera serotonin ndi melatonin.
Kafukufuku wina wawonetsanso kuti kutenga melatonin ngati chowonjezera kumathandizira kugona komanso kugona bwino (26, 27).
Chidule cha nkhaniyi: Melatonin ndiyofunikira pakugona kwa thupi komanso kugona. Kuchulukitsa kwa tryptophan kumatha kukulitsa milingo ya melatonin ndikuwongolera kuchuluka ndi kugona bwino.
Zakudya zina zimakhala ndi tryptophan yambiri, kuphatikizapo nkhuku, shrimp, mazira, mphalapala ndi nkhanu (28).
Mukhozanso kuwonjezera tryptophan kapena imodzi mwa mamolekyu omwe amapanga, monga 5-HTP ndi melatonin.
Mwachidule: Tryptophan imapezeka muzakudya zomwe zili ndi mapuloteni kapena zowonjezera. Kuchuluka kwa mapuloteni m'zakudya zanu kumasiyana malinga ndi kuchuluka kwa mapuloteni omwe mumadya, koma akuti zakudya zamtundu uliwonse zimapereka pafupifupi 1 gramu ya mapuloteni patsiku.
Ngati mukuyang'ana kuti mukhale ndi thanzi labwino komanso thanzi lanu, tryptophan supplements ndiyofunika kuiganizira. Komabe, muli ndi njira zina.
Mutha kusankha kuwonjezera mamolekyu ochokera ku tryptophan. Izi zikuphatikizapo 5-HTP ndi melatonin.
Mukatenga tryptophan yokha, imatha kugwiritsidwa ntchito pazinthu zina za thupi kupatula serotonin ndi kupanga melatonin, monga kupanga mapuloteni kapena niacin. Ichi ndichifukwa chake kuwonjezera ndi 5-HTP kapena melatonin kungakhale njira yabwinoko kwa anthu ena (5).
Omwe akuyang'ana kuti azitha kuwongolera kapena kuchita bwino mwachidziwitso amatha kutenga tryptophan kapena 5-HTP zowonjezera.
Kuphatikiza apo, 5-HTP ili ndi zotsatira zina, monga kuchepetsa kudya komanso kulemera kwa thupi (30, 31).
Kwa iwo omwe ali ndi chidwi chofuna kugona bwino, chowonjezera cha melatonin chingakhale njira yabwino kwambiri (27).
Mwachidule: Tryptophan kapena zinthu zake (5-HTP ndi melatonin) zitha kutengedwa zokha ngati chowonjezera chazakudya. Ngati mwasankha kutenga chimodzi mwazowonjezera izi, chisankho chabwino kwambiri chimadalira zizindikiro zomwe mukuyang'ana.
Chifukwa tryptophan ndi amino acid yomwe imapezeka m'zakudya zambiri, imatengedwa kuti ndi yotetezeka pamlingo wabwinobwino.
Zakudya zanthawi zonse zimakhala ndi 1 gramu patsiku, koma anthu ena amasankha kumwa zowonjezera mpaka magalamu 5 patsiku (29Trusted Source).
Zotsatira zake zakhala zikuphunziridwa kwa zaka zoposa 50, koma pali malipoti ochepa chabe.
Komabe, zotsatira zoyipa monga nseru ndi chizungulire nthawi zina zimanenedwa pamiyeso yayikulu kuposa 50 mg/kg kulemera kwa thupi kapena 3.4 g mwa akulu akulu omwe amalemera mapaundi 150 (68 kg) (29).
Zotsatira zoyipa zimatha kuwonekera kwambiri mukatenga tryptophan kapena 5-HTP ndi mankhwala omwe amakhudza milingo ya serotonin, monga antidepressants.
Ntchito ya serotonin ikachulukirachulukira, vuto lotchedwa serotonin syndrome limatha kuchitika (33).
Ngati mukumwa mankhwala omwe amakhudza kuchuluka kwa serotonin, funsani dokotala musanatenge tryptophan kapena 5-HTP zowonjezera.
Mwachidule: Kafukufuku wa tryptophan supplementation awonetsa zotsatira zochepa. Komabe, nseru ndi chizungulire nthawi zina zimawonedwa pamilingo yayikulu. Zotsatira zoyipa zimatha kukhala zovuta kwambiri ndi mankhwala omwe amakhudza milingo ya serotonin.
Serotonin imakhudza momwe mumamvera, kuzindikira, ndi khalidwe lanu, pamene melatonin imakhudza kugona kwanu.