Tryptophan ndi chimodzi mwazofunikira zama amino acid m'thupi. Chifukwa chakuchepa kwake, kugona kumasokonekera, kusinthasintha kwamaganizidwe, ulesi ndi kuchepa kwa magwiridwe antchito. Popanda izi, kaphatikizidwe ka serotonin, komwe kumatchedwa "hormone ya chisangalalo", sikotheka. AK amalimbikitsa kulemera, amawongolera kupanga kwa somatotropin - "hormone yakukula", chifukwa chake imathandiza kwambiri ana.
A pang'ono mankhwala
Tryptophan imakhala ngati maziko a kaphatikizidwe ka serotonin (gwero - Wikipedia). Hormone yotulutsidwayo, imathandizira kuti munthu akhale wosangalala, kugona mokwanira, kumva ululu mokwanira komanso kudya. Kupanga mavitamini B3 ndi PP ndizosatheka popanda AA. Popanda, melatonin siyipangidwe.
Kutenga mankhwala a tryptophan pang'ono kumachepetsa kuwonongeka kwa chikonga ndi zinthu zopangira mowa. Kuphatikiza apo, imachepetsa kukhudzidwa pakuletsa zolakalaka zoipa za zizolowezi zoipa, kuphatikizapo kudya kwambiri.
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Tryptophan ndi ma metabolites amatha kuthandizira kuchiritsa kwa autism, matenda amtima, magwiridwe antchito, matenda a impso, kukhumudwa, matenda am'matumbo, multiple sclerosis, kugona, magwiridwe antchito, komanso matenda a tizilombo tating'onoting'ono. Tryptophan itha kuthandizanso kuzindikira kwa zinthu zina, monga khungu la anthu, zotupa m'matumbo, renal cell carcinoma, komanso kufalikira kwa matenda ashuga nephropathy. (Chichewa cha Chingerezi - International Journal of Tryptophan Research, 2018).
Mphamvu ya tryptophan
Amino acid amatilola:
- muzigona mokwanira ndikusangalala;
- kupumula, kuzimitsa mkwiyo;
- kuthetsa nkhanza;
- tulukani mu kukhumudwa;
- osadwala mutu waching'alang'ala komanso mutu;
- Chotsani zizolowezi zoipa, ndi zina zambiri.
Tryptophan imathandizira kukonzanso thanzi labwino komanso kukhazikika kwamalingaliro. Zimathandiza kusowa kwa njala ndikupewa kudya mopitirira muyeso. Kusunga AA iyi mthupi moyenera kumalola kuti munthu adye mopanda vuto. (gwero mu Chingerezi - magazini yasayansi Nutrients, 2016).
Tryptophan amachiritsa:
- bulimia ndi anorexia;
- matenda amisala;
- kuledzera kwa ma etiologies osiyanasiyana;
- choletsa kukula.
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Momwe tryptophan amamenyera kupsinjika
Kupanikizika kumatha kubweretsa mavuto osati chikhalidwe chokha, komanso kuwononga thanzi. Kuyankha kwa thupi pazinthu zotere ndi serotonin "kuwonetsa" mosagwirizana ndi ubongo ndi adrenal gland.
Kulephera kwa Tryptophan ndichimodzi mwazofunikira kwambiri pakuwonongeka kwazomwe zimachitika. Ndikofunika kukhazikitsa kudya kwa AK, physiology ibwerera mwakale.
Ubale ndi tulo
Kusokonezeka kwa tulo kumalumikizidwa ndi kupsinjika kwamaganizidwe ndi kukwiya. Akapanikizika, anthu amakonda kudya mopitirira muyeso zakudya zopatsa mphamvu komanso zamafuta. Zakudya zawo zimakhala ndi zipatso ndi ndiwo zamasamba zochepa. Mfundo yofunika: zakudya zopanda thanzi komanso zovuta zopezeka mthupi, chimodzi mwazomwe zili kusowa tulo.
Kupuma kokwanira usiku kumadalira mulingo wa mahomoni (melatonin, serotonin). Chifukwa chake, tryptophan ndiyopindulitsa pakukhazikika kwa tulo. Kuti muwongolere, 15-20 g ya amino acid ndiyokwanira usiku. Kuti muchotseretu nkhawa, pamafunika njira yayitali (250 mg / tsiku). Inde, tryptophan imakupangitsani kugona. Komabe, poyerekeza ndi mankhwalawa, sizimalepheretsa kuchita masewera olimbitsa thupi.
Zizindikiro zakusowa kwa tryptophan
Chifukwa chake, tryptophan ndi amino acid wofunikira. Kuperewera kwake pamndandanda kumatha kuyambitsa chisokonezo chofanana ndi zotsatira za kusowa kwa mapuloteni (kuwonda kwambiri, kusokonekera kwamachitidwe ndikosavuta).
Ngati kusowa kwa AA kuphatikizidwa ndi kusowa kwa niacin, pellagra imatha kuyamba. Matenda owopsa omwe amadziwika ndi kutsekula m'mimba, dermatitis, dementia koyambirira, ngakhale kufa.
Chowonjezera china ndi kusowa kwa AA chifukwa chodya pang'ono. Kusowa kwa zakudya, thupi limachepetsa kaphatikizidwe ka serotonin. Munthuyo amakhala wokwiya komanso wodandaula, nthawi zambiri amadya mopitirira muyeso, ndipo amakhala bwino. Kukumbukira kwake kumachepa, kusowa tulo kumachitika.
Magwero a tryptophan
Zakudya zodziwika bwino zomwe zimakhala ndi tryptophan zidalembedwa patebulo.
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| Mankhwala | Zolemba za AA (mg / 100 g) |
| Dutch tchizi | 780 |
| Chiponde | 285 |
| Caviar | 960 |
| Amondi | 630 |
| Zakudya zopangidwa | 500 |
| Mpendadzuwa wa mpendadzuwa | 360 |
| Nyama yaku Turkey | 330 |
| Nyama ya kalulu | 330 |
| Nyama ya squid | 320 |
| Pistachios | 300 |
| Nyama ya nkhuku | 290 |
| Nyemba | 260 |
| hering'i | 250 |
| Chokoleti chakuda | 200 |
Zikuoneka kuti si chokoleti yomwe imakupulumutsani ku nkhawa, koma caviar, nyama ndi tchizi.
Zotsutsana
Zakudya zowonjezera za Tryptophan zilibe zotsutsana. AK amalembedwa (mosamala) kwa odwala omwe amamwa mankhwala opatsirana pogonana. Zotsatira zoyipa zimatha kupezeka kukanika kwa chiwindi. Kupuma pang'ono - ndi mphumu komanso kugwiritsa ntchito mankhwala oyenera.
Monga lamulo, zowonjezera zowonjezera za tryptophan sizimaperekedwa kwa amayi apakati ndi oyamwa. Izi ndichifukwa cholowa kwa AA kudzera mu nsengwa ndi mkaka. Mphamvu ya zinthuzo mthupi la khanda sizinaphunzirebe.
Chidule cha zowonjezera zakudya ndi momwe amagwiritsira ntchito
Nthawi zina chakudya chamagulu sichimatha kubwezeretsanso tryptophan m'thupi. Fomu yomwe idakutidwa (zowonjezera zakudya) imathandizira. Komabe, kusankhidwa kwawo kumachitika kokha ndi akatswiri. Kugwiritsa ntchito palokha ndi koopsa ku thanzi.
Dokotala adzawunika mosamalitsa zovuta zomwe zilipo kale. Adzawunikanso menyuyo ndikupanga chisankho pakulimbikitsanso kutenga tryptophan yowonjezera ndi masiku osachepera 30.
Ngati pali kusokonezeka kwa tulo, tikulimbikitsidwa kuti mutenge mlingo wa tsiku ndi tsiku usiku. Mankhwala osokoneza bongo amaphatikizapo kumwa amino acid mpaka kanayi patsiku. Kwa matenda amisala - 0,5-1 g patsiku. Kugwiritsa ntchito AK masana kumayambitsa kugona.
| Dzina | Fomu yomasulidwa, makapisozi | Mtengo, ma ruble | Kuyika chithunzi |
| Njira yodekha Tryptophan Evalar | 60 | 900-1400 | |
| L-Tryptophan Tsopano Zakudya | 1200 | ||
| L-Tryptophan Dokotala Wopambana | 90 | 1800-3000 | |
| L-Tryptophan Gwero Naturals | 120 | 3100-3200 | |
| L-Tryptophan Bluebonnet | 30 ndi 60 | Kuyambira 1000 mpaka 1800 kutengera mtundu wamasulidwe | |
| L-Tryptophan Jarrow Njira | 60 | 1000-1200 |
Tryptophan ndi masewera
Amino acid amayendetsa njala, imapangitsa kudzaza ndikukhutira. Zotsatira zake, kulemera kumachepetsedwa. Momwemonso kulakalaka chakudya.
Kuphatikiza apo, AK amachepetsa kupweteka, komwe kuli kofunikira kwambiri kwa othamanga, ndipo kumalimbikitsa kukula. Khalidwe ili ndilofunika kwa iwo omwe amagwira ntchito pakukula kwa minofu ndi "kuyanika" thupi.
Mlingo
Kudya kwa Tryptophan kumawerengedwa kutengera momwe munthu aliri wathanzi. Akatswiri ena amati zofunika tsiku lililonse kuti thupi la munthu likhale ndi amino acid ndi 1 g. Ena amalimbikitsa 4 mg wa AA pa 1 kg ya kulemera kwamoyo. Zimapezeka kuti bambo wa 75-kg ayenera kumwa 300 mg tsiku lililonse.
Umodzi wamaganizidwe umakwaniritsidwa pamagwero azinthuzo. Ziyenera kukhala zachilengedwe, osati zopanga. Kuyamwa kwabwino kwa tryptophan kumachitika pamaso pa chakudya ndi mapuloteni.
