I-Tryptophan ingenye yama-amino acid abalulekile emzimbeni. Ngenxa yokushoda kwayo, ukulala kuyaphazamiseka, ukuwa kwemizwelo, ukukhathala nokwehla kokusebenza kuyenzeka. Ngaphandle kwale nto, ukuhlanganiswa kwe-serotonin, okuthiwa "i-hormone yenjabulo", akunakwenzeka. U-AK ukhuthaza ukulawulwa kwesisindo, ejwayelekile ukukhiqizwa kwe-somatotropin - "i-hormone yokukhula", ngakho-ke kuyasiza kakhulu ezinganeni.
Kancane kwemithi
I-Tryptophan isebenza njengesisekelo se-serotonin synthesis (umthombo - iWikipedia). I-hormone evelayo, nayo, iqinisekisa isimo esihle, ukulala kwekhwalithi, ukuqonda izinhlungu okwanele nokudla. Ukukhiqizwa kwamavithamini B3 ne-PP nakho akunakwenzeka ngaphandle kwale AA. Lapho ingekho, i-melatonin ayakhiqizwa.
Ukuthatha izengezo ze-tryptophan kunciphisa kancane imiphumela emibi ye-nicotine nezinto eziqukethe utshwala. Ngaphezu kwalokho, kunciphisa umuzwa wokuba umlutha ngokucindezela izifiso ezingenampilo zemikhuba emibi, kufaka phakathi ukudla ngokweqile.
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I-Tryptophan nama-metabolite ayo angaba nomthelela ekwelapheni i-autism, isifo senhliziyo, ukusebenza kwengqondo, isifo sezinso esingapheliyo, ukudangala, ukuvuvukala kwamathumbu, i-multiple sclerosis, ukulala, ukusebenza komphakathi kanye nokutheleleka ngamagciwane. I-Tryptophan nayo ingasiza ekutholakaleni kwezimo ezithile, njenge-cataract yabantu, i-colon neoplasms, i-renal cell carcinoma, kanye nokubikezelwa kwesifo sikashukela. (Umthombo we-English - I-International Journal ye-Tryptophan Research, 2018).
Ithonya le-tryptophan
I-amino acid isivumela ukuthi:
- thola ukulala kwekhwalithi futhi uzizwe ujabule;
- phumula, ucime ukucasuka;
- nciphisa ulaka;
- phuma ekucindezelekeni;
- ungaphatheki yikhanda elibuhlungu nekhanda;
- lahla ukulutha, njll.
I-Tryptophan ineqhaza ekugcineni imfanelo enhle yomzimba kanye nesizinda semizwa esizinzile. Kuyasiza ukungabi nesifiso sokudla futhi kuvimbela ukudla ngokweqile. Ukugcina le-AA emzimbeni ezingeni elifanele kuvumela ukuzincisha ukudla ngaphandle kwengozi yengcindezi. (umthombo ngesiNgisi - iphephabhuku lesayensi i-Nutrients, 2016).
I-Tryptophan iyaphilisa:
- i-bulimia ne-anorexia;
- ukuphazamiseka kwengqondo;
- ukudakwa kwama-etiologies ahlukahlukene;
- ukuvimbela ukukhula.
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I-tryptophan ilwa kanjani nengcindezi
Izimo ezicindezelayo zingadala hhayi kuphela ukulimala komphakathi, kepha futhi zilimaze nempilo. Impendulo yomzimba ezimeni ezinjalo yi-serotonin "signaling" exhumeke ngokungenakuhlukaniswa nobuchopho nezindlala ze-adrenal.
Ukushoda kweTryptophan kungenye yezimbangela ezibaluleke kakhulu zokuwohloka kwesimo esijwayelekile. Kuyafaneleka ukusungula ukutholwa kwe-AK, i-physiology izobuyela kokujwayelekile.
Ubudlelwano nokulala
Ukuphazamiseka kokulala kuhlotshaniswa nengcindezi yengqondo nokucasuka. Lapho becindezelekile, abantu bathambekele ekusebenziseni ngokweqile ukudla okunama-carbohydrate amaningi nokudla okunamafutha. Ukudla kwabo kuqukethe izithelo nemifino embalwa. Ngezansi: ukondleka okungalingani kanye nokuphazamiseka komzimba okungenakugwemeka, okunye kwakho ukulala.
Ukuphumula kwekhwalithi yekhwalithi kuxhomeke ngqo ezingeni lamahomoni (i-melatonin, i-serotonin). Ngakho-ke, i-tryptophan inenzuzo yokujwayela ukulala. Ngenhloso yokulungisa, i-15-20 g ye-amino acid yanele ebusuku. Ukususa ngokuphelele izimpawu zokukhathazeka, kudingeka inkambo ende (250 mg / ngosuku). Yebo, i-tryptophan ikwenza ulale. Kodwa-ke, uma kuqhathaniswa nama-sedatives, ayivimbeli ukusebenza kwengqondo.
Izimpawu zokushoda kwe-tryptophan
Ngakho-ke i-tryptophan ingeyama-amino acid abalulekile. Ukushoda kwayo kwimenyu kungadala ukuphazamiseka okufana nemiphumela yokushoda kwamaprotheni (ukuncipha okukhulu kwesisindo, ukuphazamiseka kwenqubo kulula).
Uma ukuntuleka kwe-AA kuhlangene nokuntuleka kwe-niacin, i-pellagra ingahle ikhule. Isifo esiyingozi kakhulu esivezwa uhudo, i-dermatitis, ukuwohloka komqondo kusenesikhathi, ngisho nokufa.
Okunye okweqile ukungabi khona kwe-AA ngenxa yokudla. Ukuntuleka kokudla okunomsoco, umzimba unciphisa ukuhlanganiswa kwe-serotonin. Umuntu uyacasuka futhi akhathazeke, uvame ukudla ngokweqile, abe ngcono. Inkumbulo yakhe iyawohloka, ukuqwasha kwenzeka.
Imithombo ye-tryptophan
Ukudla okuvame kakhulu okuqukethe i-tryptophan kubhalwe etafuleni.
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| Umkhiqizo | Okuqukethwe kwe-AA (mg / 100 g) |
| Ushizi waseDashi | 780 |
| Amantongomane | 285 |
| ICaviar | 960 |
| Um-alimondi | 630 |
| Ushizi osetshenzisiwe | 500 |
| I-sunflower halva | 360 |
| Inyama yaseTurkey | 330 |
| Inyama kanogwaja | 330 |
| Isidumbu se-squid | 320 |
| Ama-pistachio | 300 |
| Inyama yenkukhu | 290 |
| Ubhontshisi | 260 |
| i-herring | 250 |
| Ushokoledi omnyama | 200 |
Kuvela ukuthi akuyona ushokoledi okusindisa ekucindezelekeni, kepha i-caviar, inyama kanye noshizi.
Izimo
Izithako zokudla ze-Tryptophan azinakho ukuphikisana okucacile. I-AK inqunyiwe (ngokuqapha) ezigulini ezithatha imishanguzo yokulwa nengcindezi. Imiphumela emibi ingenzeka lapho kukhona ukungasebenzi kahle kwe-hepatic. Ukuphefumula - ngesifuba somoya kanye nokusetshenziswa kwemithi efanele.
Njengomthetho, izithako zokudla ze-tryptophan azinqunyelwe omama abakhulelwe nabancelisayo. Lokhu kungenxa yokungena kwe-AA nge-placenta kanye nobisi. Umphumela wento emzimbeni wosana awukacwaningwa.
Sibutsetelo sezithako zokudla kanye nokusetshenziswa kwazo
Kwesinye isikhathi ukudla okulinganiselayo akukwazi ukubuyisela ibhalansi ye-tryptophan emzimbeni. Ifomu elihlanganisiwe (izithako zokudla) liyasiza. Kodwa-ke, ukuqokwa kwabo kwenziwa kuphela ngochwepheshe. Ukusetshenziswa ngokuzimela kuyingozi empilweni.
Udokotela uzohlola ngokucophelela izici zokungalingani okukhona. Uzohlaziya imenyu bese ethatha isinqumo ngokunconywa kokuthatha i-tryptophan eyengeziwe ngenkambo okungenani yezinsuku ezingama-30.
Uma kukhona ukuphazamiseka kokulala, kunconywa ukuthatha umthamo wansuku zonke ngqo ebusuku. Ukwelapha umlutha kubandakanya ukufaka i-amino acid kuze kube izikhathi ezine ngosuku. Ukuphazamiseka kwengqondo - 0.5-1 g ngosuku. Ukusetshenziswa kwe-AK ngesikhathi sasemini kubangela ukozela.
| Igama | Khipha ifomu, amaphilisi | Izindleko, ama-ruble | Ukupakisha isithombe |
| Ifomula yokuthula iTryptophan Evalar | 60 | 900-1400 | |
| L-Tryptophan Manje Ukudla | 1200 | ||
| Okuhle kakhulu kukaDokotela ka-L-Tryptophan | 90 | 1800-3000 | |
| Umthombo we-L-Tryptophan Naturals | 120 | 3100-3200 | |
| I-L-Tryptophan Bluebonnet | 30 no-60 | Kusuka ku-1000 kuye ku-1800 kuya ngohlobo lokukhululwa | |
| Amafomula e-L-Tryptophan Jarrow | 60 | 1000-1200 |
I-tryptophan nezemidlalo
I-amino acid ilawula inkanuko, idala imizwa yokugcwala nokwaneliseka. Ngenxa yalokho, isisindo sinciphile. Kanjalo nokufisa ukudla.
Ngaphezu kwalokho, i-AK yehlisa umkhawulo wezinhlungu, obaluleke kakhulu kubadlali, futhi ivuselele ukukhula. Le mfanelo ibalulekile kulabo abasebenza ekwandiseni imisipha futhi "bome" umzimba.
Isikali
Ukudla kwe-Tryptophan kubalwa ngokuya ngesimo sempilo nobudala bomuntu. Abanye ochwepheshe bathi imfuneko yansuku zonke yomzimba womuntu omdala ye-amino acid ingu-1 g Abanye bancoma u-4 mg we-AA nge-1 kg yesisindo esibukhoma. Kuvela ukuthi indoda engama-75 kg kufanele ithathe ama-300 mg nsuku zonke.
Ubunye bemibono butholakala maqondana nemithombo yento. Kufanele kube ngokwemvelo, hhayi okwenziwe. Ukumuncwa okuhle kwe-tryptophan kwenzeka lapho kukhona ama-carbohydrate namaprotheni.
