Amino acid tryptophan ili ndi maubwino ambiri pa thanzi, koma zotsatira zake pa thanzi la ubongo ndizofunikira kuziganizira. Zimakhudza momwe mumamvera, kuzindikira kwanu, ndi khalidwe lanu, komanso nthawi yomwe mumagona.
Thupi limafunikira kuti lipange mapuloteni ndi mamolekyu ena ofunikira, kuphatikizapo omwe ndi ofunikira kwambiri kuti munthu agone bwino komanso akhale ndi maganizo abwino.
Makamaka, tryptophan ingasinthidwe kukhala molekyu yotchedwa 5-HTP (5-hydroxytryptophan), yomwe imagwiritsidwa ntchito popanga serotonin ndi melatonin (2, 3).
Serotonin imakhudza ziwalo zingapo, kuphatikizapo ubongo ndi matumbo. Makamaka mu ubongo, imakhudza tulo, kuzindikira, ndi malingaliro (4, 5).
Ngati zitaphatikizidwa, tryptophan ndi mamolekyu omwe amapanga ndizofunikira kuti thupi lizigwira ntchito bwino.
Chidule Tryptophan ndi amino acid yomwe ingasinthidwe kukhala mamolekyu angapo ofunikira, kuphatikizapo serotonin ndi melatonin. Tryptophan ndi mamolekyu omwe imapanga zimakhudza ntchito zambiri za thupi, kuphatikizapo kugona, malingaliro, ndi khalidwe.
Kafukufuku wambiri wasonyeza kuti anthu omwe ali ndi vuto la kuvutika maganizo angakhale ndi tryptophan yocheperako kuposa yachibadwa (7, 8).
Mwa kuchepetsa kuchuluka kwa tryptophan, ofufuza amatha kuphunzira za ntchito yake. Kuti achite izi, ophunzira omwe adachita kafukufukuyu adadya ma amino acid ambiri okhala ndi kapena opanda tryptophan (9).
Mu kafukufuku wina, akuluakulu 15 athanzi adakumana ndi mavuto kawiri: kamodzi pamene anali ndi milingo yabwinobwino ya tryptophan m'magazi ndipo kamodzi pamene anali ndi milingo yotsika ya tryptophan m'magazi (10).
Ofufuzawo adapeza kuti anthu omwe adatenga nawo gawo anali ndi tryptophan yotsika, nkhawa, mantha, komanso mantha zinali zokwera.
Chidule: Kafukufuku akusonyeza kuti kuchuluka kwa tryptophan kochepa kungayambitse matenda a maganizo, kuphatikizapo kuvutika maganizo ndi nkhawa.
Kafukufuku wina adapeza kuti pamene kuchuluka kwa tryptophan kunachepetsedwa, kukumbukira kwa nthawi yayitali kunali koipa kuposa pamlingo wamba (14).
Kuphatikiza apo, ndemanga yayikulu idapeza kuti kuchuluka kochepa kwa tryptophan kumakhudza kwambiri kuzindikira ndi kukumbukira (15).
Zotsatirazi zitha kukhala zokhudzana ndi kuchepa kwa tryptophan komanso kuchepa kwa kupanga serotonin (15).
Chidule: Tryptophan ndi yofunika kwambiri pa ntchito zamaganizo chifukwa cha ntchito yake pakupanga serotonin. Kuchepa kwa amino acid iyi kungathe kusokoneza luso lanu lamaganizo, kuphatikizapo kukumbukira zochitika kapena zomwe mwakumana nazo.
Mu thupi la munthu, tryptophan imatha kusinthidwa kukhala mamolekyu a 5-HTP, omwe kenako amapanga serotonin (14, 16).
Kutengera ndi zoyeserera zambiri, ofufuza amavomereza kuti zotsatira zambiri za kuchuluka kwa tryptophan kwambiri kapena kochepa zimachitika chifukwa cha momwe imakhudzira serotonin kapena 5-HTP (15).
Serotonin ndi 5-HTP zimasokoneza njira zambiri muubongo, ndipo kusokoneza zochita zawo zachizolowezi kungayambitse kuvutika maganizo ndi nkhawa (5).
Ndipotu, mankhwala ambiri omwe amagwiritsidwa ntchito pochiza kuvutika maganizo amasintha momwe serotonin imagwirira ntchito muubongo, ndikuwonjezera ntchito yake (19).
Chithandizo cha 5-HTP chingathandizenso kuwonjezera kuchuluka kwa serotonin ndikuwongolera momwe munthu akumvera, komanso kuchepetsa mantha ndi kusowa tulo (5, 21).
Ponseponse, kusintha kwa tryptophan kukhala serotonin ndiko komwe kumayambitsa zotsatira zambiri zomwe zimawonedwa pa malingaliro ndi kuzindikira (15).
Chidule: Kufunika kwa tryptophan kungakhale chifukwa cha ntchito yake popanga serotonin. Serotonin ndi yofunika kwambiri kuti ubongo ugwire bwino ntchito, ndipo kuchuluka kochepa kwa tryptophan kungachepetse kuchuluka kwa serotonin m'thupi.
Pamene serotonin imapangidwa m'thupi kuchokera ku tryptophan, imatha kusinthidwa kukhala molekyu ina yofunika kwambiri, melatonin.
Ndipotu, kafukufuku akusonyeza kuti kuwonjezeka kwa tryptophan m'magazi kumawonjezera mwachindunji milingo ya serotonin ndi melatonin (17).
Kuwonjezera pa melatonin, yomwe imapezeka mwachibadwa m'thupi, melatonin ndi yowonjezera yotchuka yomwe imapezekanso muzakudya zosiyanasiyana, kuphatikizapo tomato, sitiroberi, ndi mphesa (22Trusted Source).
Melatonin imakhudza kayendedwe ka thupi ka kugona ndi kudzuka. Kayendedwe kameneka kamakhudza ntchito zina zambiri, kuphatikizapo kagayidwe ka michere m'thupi komanso chitetezo chamthupi (23).
Kafukufuku wambiri wasonyeza kuti kuwonjezera tryptophan m'zakudya kumathandizira kugona mwa kuwonjezera melatonin (24, 25).
Kafukufuku wina adapeza kuti kudya chimanga chokhala ndi tryptophan chochuluka pa chakudya cham'mawa ndi chamadzulo kunathandiza akuluakulu kugona mofulumira ndikugona nthawi yayitali poyerekeza ndi kudya chimanga wamba (25).
Zizindikiro za nkhawa ndi kupsinjika maganizo nazonso zachepa, ndipo tryptophan mwina ingapangitse kuti serotonin ndi melatonin ziwonjezeke.
Kafukufuku wina wasonyezanso kuti kumwa melatonin monga chowonjezera kumawonjezera kuchuluka ndi ubwino wa tulo (26, 27).
Chidule: Melatonin ndi yofunika kwambiri pa nthawi ya kugona ndi kudzuka kwa thupi. Kuchuluka kwa tryptophan kungathe kuwonjezera kuchuluka kwa melatonin ndikuwonjezera kuchuluka ndi ubwino wa tulo.
Zakudya zina zimakhala ndi tryptophan yambiri, kuphatikizapo nkhuku, nkhanu, mazira, moose ndi nkhanu (28).
Mukhozanso kuwonjezera tryptophan kapena imodzi mwa mamolekyu omwe imapanga, monga 5-HTP ndi melatonin.
Chidule: Tryptophan imapezeka muzakudya zomwe zili ndi mapuloteni kapena zowonjezera. Kuchuluka kwenikweni kwa mapuloteni muzakudya zanu kumasiyana malinga ndi kuchuluka ndi mtundu wa mapuloteni omwe mumadya, koma akuti zakudya zachizolowezi zimakhala ndi pafupifupi gramu imodzi ya mapuloteni patsiku.
Ngati mukufuna kukonza tulo tanu komanso thanzi lanu, zakudya zowonjezera za tryptophan ndizofunikira kuziganizira. Komabe, pali njira zina zomwe mungasankhe.
Mungasankhe kuwonjezera mamolekyu ochokera ku tryptophan. Izi zikuphatikizapo 5-HTP ndi melatonin.
Ngati mutenga tryptophan yokha, ingagwiritsidwe ntchito pazinthu zina za thupi kupatula serotonin ndi melatonin, monga kupanga mapuloteni kapena niacin. Ichi ndichifukwa chake kuwonjezera 5-HTP kapena melatonin kungakhale njira yabwino kwa anthu ena (5).
Anthu omwe akufuna kusintha maganizo awo kapena kugwira ntchito bwino kwa ubongo akhoza kumwa tryptophan kapena 5-HTP supplements.
Kuphatikiza apo, 5-HTP ili ndi zotsatira zina, monga kuchepetsa kudya ndi kulemera kwa thupi (30, 31).
Kwa iwo omwe ali ndi chidwi kwambiri ndi kukonza tulo, mankhwala owonjezera a melatonin angakhale njira yabwino kwambiri (27).
Chidule: Tryptophan kapena zinthu zake (5-HTP ndi melatonin) zitha kumwedwa zokha ngati chowonjezera pazakudya. Ngati mwasankha kumwa chimodzi mwazowonjezera izi, chisankho chabwino kwambiri chimadalira zizindikiro zomwe mukufuna.
Popeza tryptophan ndi amino acid yomwe imapezeka muzakudya zambiri, imaonedwa kuti ndi yotetezeka ngati ili ndi kuchuluka koyenera.
Zakudya zachizolowezi zimaganiziridwa kuti zimakhala ndi gramu imodzi patsiku, koma anthu ena amasankha kumwa zowonjezera mpaka magalamu asanu patsiku (29Trusted Source).
Zotsatira zake zoyipa zakhala zikuphunziridwa kwa zaka zoposa 50, koma palibe malipoti ambiri okhudza izi.
Komabe, zotsatirapo zoyipa monga nseru ndi chizungulire nthawi zina zanenedwa pa mlingo woposa 50 mg/kg wa thupi kapena 3.4 g mwa akuluakulu olemera mapaundi 150 (68 kg) (29).
Zotsatirapo zake zingakhale zoonekera kwambiri mukatenga tryptophan kapena 5-HTP pamodzi ndi mankhwala omwe amakhudza kuchuluka kwa serotonin, monga mankhwala oletsa kuvutika maganizo.
Pamene ntchito ya serotonin ikuwonjezeka kwambiri, vuto lotchedwa serotonin syndrome lingachitike (33).
Ngati mukumwa mankhwala aliwonse omwe amakhudza kuchuluka kwa serotonin m'thupi, funsani dokotala musanamwe tryptophan kapena 5-HTP supplements.
Chidule: Kafukufuku wokhudza kuwonjezera tryptophan sanawonetse zotsatira zabwino kwenikweni. Komabe, nthawi zina nseru ndi chizungulire zakhala zikupezeka pa mlingo waukulu. Zotsatirapo zake zingakhale zoopsa kwambiri ndi mankhwala omwe amakhudza kuchuluka kwa serotonin m'thupi.
Serotonin imakhudza momwe mumamvera, kuzindikira, ndi khalidwe lanu, pomwe melatonin imakhudza momwe mumagona ndi kudzuka.