I-amino acid tryptophan ineenzuzo ezininzi zempilo, kodwa iziphumo zayo kwimpilo yobuchopho kubalulekile ukuqaphela. Ichaphazela imo yakho, ukuqonda kunye nokuziphatha, kunye nemijikelo yakho yokulala.
Ifuneka ngumzimba ukwenza iiproteni kunye nezinye iimolekyuli ezibalulekileyo, kubandakanywa nezo zibaluleke kakhulu ekulaleni kunye nomoya.
Ngokukodwa, i-tryptophan inokuguqulwa ibe yi-molecule ebizwa ngokuba yi-5-HTP (5-hydroxytryptophan), esetyenziselwa ukwenza i-serotonin kunye ne-melatonin (2, 3).
I-Serotonin ichaphazela amalungu amaninzi, kuquka ingqondo kunye namathumbu. Ngokukodwa kwingqondo, ichaphazela ubuthongo, ukuqonda, kunye nomoya (4, 5).
Ithatyathwe kunye, i-tryptophan kunye neemolekyuli eziyivelisayo zibalulekile ukuze umzimba usebenze ngokufanelekileyo.
Isishwankathelo I-Tryptophan yi-amino acid enokuthi iguqulelwe kwiimolekyuli ezininzi ezibalulekileyo, kuquka i-serotonin kunye ne-melatonin. I-Tryptophan kunye neemolekyuli ezivelisayo zichaphazela imisebenzi emininzi yomzimba, kubandakanya ukulala, imo kunye nokuziphatha.
Izifundo ezininzi zibonise ukuba abantu abanokudakumba banokuba namanqanaba asezantsi e-tryptophan eqhelekileyo (7, 8).
Ngokunciphisa amanqanaba e-tryptophan, abaphandi banokufunda malunga nomsebenzi wayo. Ukwenza oku, abathathi-nxaxheba batya izixa ezikhulu ze-amino acids kunye okanye ngaphandle kwe-tryptophan (9).
Kolunye uphononongo, i-15 yabantu abadala abasempilweni bavezwe kwindawo ecinezelayo kabini: kanye xa babenamanqanaba aqhelekileyo e-tryptophan yegazi kwaye kanye xa babenamanqanaba asezantsi e-tryptophan yegazi (10).
Abaphandi bafumanisa ukuba xa abathathi-nxaxheba babenamanqanaba asezantsi e-tryptophan, ixhala, uvalo, kunye novalo lwaluphezulu.
Isishwankathelo: Uphando lubonisa ukuba amanqanaba asezantsi e-tryptophan anokuba negalelo kukuphazamiseka kweemvakalelo, kubandakanya nokudakumba kunye noxinzelelo.
Olunye uphononongo lwafumanisa ukuba xa amanqanaba e-tryptophan ethotyiwe, ukusebenza kwenkumbulo yexesha elide kwakubi kakhulu kunamanqanaba aqhelekileyo (14).
Ukongeza, uphononongo olukhulu lufumanise ukuba amanqanaba asezantsi e-tryptophan achaphazela kakubi ukuqonda kunye nenkumbulo (15).
Ezi ziphumo zinokunxulumana nokunciphisa amanqanaba e-tryptophan kunye nokuncipha kwemveliso ye-serotonin (15).
Isishwankathelo: I-Tryptophan ibalulekile kwiinkqubo zokuqonda ngenxa yendima yayo kwimveliso ye-serotonin. Amanqanaba aphantsi ale amino acid anokuphazamisa amandla akho okuqonda, kuquka inkumbulo yeziganeko okanye amava.
Kwi-vivo, i-tryptophan inokuguqulwa kwii-molecule ze-5-HTP, ezithi zenze i-serotonin (14, 16).
Ngokusekwe kwiimvavanyo ezininzi, abaphandi bayavuma ukuba uninzi lweziphumo zamanqanaba aphezulu okanye aphantsi e-tryptophan ngenxa yempembelelo yawo kwi-serotonin okanye i-5-HTP (15).
I-Serotonin kunye ne-5-HTP iphazamisa iinkqubo ezininzi kwingqondo, kwaye ukuphazamisa imisebenzi yabo eqhelekileyo kunokubangela ukudandatheka kunye nokuxhalaba (5).
Ngapha koko, amayeza amaninzi asetyenziselwa ukunyanga ukudakumba aguqula indlela i-serotonin esebenza ngayo engqondweni, inyusa umsebenzi wayo (19).
Unyango lwe-5-HTP lunokunceda ukwandisa amanqanaba e-serotonin kunye nokuphucula isimo sengqondo, kunye nokunciphisa ukuhlaselwa kwe-panic kunye nokulala (5, 21).
Ngokubanzi, ukuguqulwa kwe-tryptophan kwi-serotonin inoxanduva lweziphumo ezininzi ezibonwayo kwimood kunye nokuqonda (15).
Isishwankathelo: Ukubaluleka kwe-tryptophan kunokuba ngenxa yendima yayo ekuveliseni i-serotonin. I-Serotonin ibalulekile ekusebenzeni kakuhle kwengqondo, kwaye amanqanaba aphantsi e-tryptophan anokunciphisa inani le-serotonin emzimbeni.
Xa i-serotonin iveliswa emzimbeni ukusuka kwi-tryptophan, inokuguqulwa ibe enye i-molecule ebalulekileyo, i-melatonin.
Ngapha koko, uphando lubonisa ukuba ukonyuka kwamanqanaba egazi e-tryptophan kwandisa ngokuthe ngqo amanqanaba e-serotonin kunye ne-melatonin (17).
Ukongeza kwi-melatonin, ekhoyo ngokwemvelo emzimbeni, i-melatonin ikwasisongezo esidumileyo esifumaneka kwiindidi zokutya, kubandakanya iitumato, amaqunube kunye neediliya (22Trusted Source).
IMelatonin ichaphazela umjikelo wokuvuka komzimba. Lo mjikelo uchaphazela eminye imisebenzi emininzi, kuquka i-metabolism yezondlo kunye ne-immune system (23).
Izifundo ezininzi zibonise ukuba ukonyuka kwe-tryptophan yokutya kuphucula ukulala ngokunyusa i-melatonin (24, 25).
Olunye uphononongo lwafumanisa ukuba ukutya okuziinkozo okutyebileyo kwe-tryptophan kwisidlo sakusasa kunye nesidlo sangokuhlwa kunceda abantu abadala balale ngokukhawuleza kwaye balale ixesha elide xa kuthelekiswa nokutya okuqhelekileyo (25).
Iimpawu zokuxhalaba kunye nokudakumba nazo zincitshisiwe, kwaye i-tryptophan kusenokwenzeka ukuba yonyuse amanqanaba e-serotonin kunye ne-melatonin.
Olunye uphononongo lukwabonise ukuba ukuthatha i-melatonin njengesongezelelo kuphucula ubungakanani kunye nomgangatho wokulala (26, 27).
Isishwankathelo: IMelatonin ibalulekile kumjikelo wokuvuka komzimba. Ukonyusa umthamo we-tryptophan kunokunyusa amanqanaba e-melatonin kunye nokuphucula ubungakanani kunye nomgangatho wokulala.
Okunye ukutya kuphezulu kakhulu kwi-tryptophan, kubandakanya inkukhu, i-shrimp, amaqanda, i-moose kunye noononkala (28).
Ungongeza kwakhona i-tryptophan okanye enye yeemolekyuli ezenzayo, njenge-5-HTP kunye ne-melatonin.
Isishwankathelo: I-Tryptophan ifumaneka kukutya okuqukethe iiprotheyini okanye izongezo. Ubungakanani obuchanekileyo beprotheni ekudleni kwakho kuya kuhluka ngokuxhomekeka kwisixa kunye nohlobo lweprotheni oyidlayo, kodwa kuqikelelwa ukuba ukutya okuqhelekileyo kunika malunga ne-1 gram yeprotheni ngosuku.
Ukuba ujonge ukuphucula umgangatho wakho wokulala kunye nempilo, izongezo ze-tryptophan zifanelekile ukuqwalaselwa. Nangona kunjalo, unolunye ukhetho.
Unokwenza isigqibo sokongeza iimolekyuli ezivela kwi-tryptophan. Ezi ziquka i-5-HTP kunye ne-melatonin.
Ukuba uthatha i-tryptophan ngokwayo, ingasetyenziselwa ezinye iinkqubo zomzimba ngaphandle kwe-serotonin kunye nokuveliswa kwe-melatonin, njengeprotheni okanye ukuveliswa kwe-niacin. Yiyo loo nto ukongeza nge-5-HTP okanye i-melatonin kunokuba lukhetho olungcono kwabanye abantu (5).
Abo bajonge ukuphucula isimo sengqondo okanye ukusebenza kwengqondo banokuthatha i-tryptophan okanye i-5-HTP izongezo.
Ukongezelela, i-5-HTP inezinye iziphumo, ezifana nokunciphisa ukutya kunye nobunzima bomzimba (30, 31).
Kwabo banomdla kakhulu ekuphuculeni ubuthongo, isongezelelo se-melatonin sinokuba lolona khetho lungcono (27).
Isishwankathelo: I-Tryptophan okanye iimveliso zayo (i-5-HTP kunye ne-melatonin) inokuthatyathwa yodwa njengesongezelelo sokutya. Ukuba ukhetha ukuthatha enye yezi zongezelelo, ukhetho olungcono luxhomekeke kwiimpawu ozijolise kuzo.
Ngenxa yokuba i-tryptophan yi-amino acid efumaneka kukutya okuninzi, ithathwa njengekhuselekile kwiimali eziqhelekileyo.
Ukutya okuqhelekileyo kuqikelelwa ukuba kuqulethe igram enye ngosuku, kodwa abanye abantu bakhetha ukuthatha izongezelelo ukuya kuthi ga kwi-5 grams ngosuku (29Trusted Source).
Imiphumo yayo enokubakho iye yaphononongwa ngaphezu kweminyaka engama-50, kodwa kukho iingxelo ezimbalwa ngayo.
Nangona kunjalo, iziphumo ebezingalindelekanga ezifana nesicaphucaphu kunye nesiyezi ziye zaxelwa ngamaxesha athile kwiidosi ezingaphezu kwe-50 mg/kg ubunzima bomzimba okanye i-3.4 g kubantu abadala abanobunzima be-150 pounds (68 kg) (29).
Imiphumo emibi inokuthi ibonakale ngakumbi xa ithatha i-tryptophan okanye i-5-HTP kunye neziyobisi ezichaphazela amanqanaba e-serotonin, njenge-antidepressants.
Xa umsebenzi we-serotonin ukhula ngokugqithiseleyo, imeko eyaziwa ngokuba yi-serotonin syndrome ingenzeka (33).
Ukuba uthatha nawaphi na amayeza achaphazela amanqanaba e-serotonin, jonga ugqirha wakho ngaphambi kokuba uthathe i-tryptophan okanye i-5-HTP supplements.
Isishwankathelo: Uphononongo lwe-tryptophan supplementation lubonise umphumo omncinci. Nangona kunjalo, isicaphucaphu kunye nesiyezi ziye zabonwa ngamaxesha athile kumthamo ophezulu. Iziphumo ebezingalindelekanga zinokuba nzima ngakumbi ngamayeza achaphazela amanqanaba e-serotonin.
I-Serotonin ichaphazela isimo sakho sengqondo, ukuqonda, kunye nokuziphatha, ngelixa i-melatonin ichaphazela umjikelo wakho wokulala.