I-amino acid tryptophan ineengenelo ezininzi zempilo, kodwa iziphumo zayo kwimpilo yengqondo zibalulekile ukuqaphela. Ichaphazela indlela ovakalelwa ngayo, ingqondo yakho kunye nokuziphatha kwakho, kunye nemijikelo yakho yokulala.
Umzimba uyayidinga ukuze wenze iiproteni kunye nezinye iimolekyuli ezibalulekileyo, kuquka ezo zibalulekileyo ukuze ulale kakuhle kwaye ube nemvakalelo entle.
Ngokukodwa, i-tryptophan inokuguqulwa ibe yimolekyuli ebizwa ngokuba yi-5-HTP (5-hydroxytryptophan), esetyenziselwa ukwenza i-serotonin kunye ne-melatonin (2, 3).
I-Serotonin ichaphazela amalungu aliqela omzimba, kuquka ingqondo namathumbu. Ingakumbi engqondweni, ichaphazela ukulala, ukuqonda, kunye neemvakalelo (4, 5).
Xa zidibene, i-tryptophan kunye neemolekyuli ezivelisayo zibalulekile ukuze umzimba usebenze kakuhle.
Isishwankathelo I-Tryptophan yi-amino acid enokuguqulwa ibe ziimolekyuli ezininzi ezibalulekileyo, kuquka i-serotonin kunye ne-melatonin. I-Tryptophan kunye neemolekyuli ezivelisayo zichaphazela imisebenzi emininzi yomzimba, kuquka ukulala, isimo sengqondo kunye nokuziphatha.
Izifundo ezininzi zibonise ukuba abantu abanesifo sokudakumba banokuba namanqanaba aphantsi kunesiqhelo e-tryptophan (7, 8).
Ngokunciphisa amanqanaba e-tryptophan, abaphandi banokufunda ngomsebenzi wayo. Ukuze benze oku, abathathi-nxaxheba kuphando batye izixa ezikhulu zee-amino acids kunye okanye ngaphandle kwe-tryptophan (9).
Kolunye uphando, abantu abadala abali-15 abasempilweni bachaphazeleka kwindawo exinezelekileyo kabini: kanye xa babenamanqanaba aqhelekileyo e-tryptophan egazini kwaye kanye xa babenamanqanaba aphantsi e-tryptophan egazini (10).
Abaphandi bafumanise ukuba xa abathathi-nxaxheba benamanqanaba aphantsi e-tryptophan, ixhala, uvalo, kunye novalo zaziphezulu.
Isishwankathelo: Uphando lubonisa ukuba amanqanaba aphantsi e-tryptophan anokubangela iingxaki zeemvakalelo, kuquka ukudakumba kunye nokuxhalaba.
Olunye uphando lufumanise ukuba xa amanqanaba e-tryptophan ehla, ukusebenza kwenkumbulo yexesha elide bekukubi kakhulu kunakwinqanaba eliqhelekileyo (14).
Ukongeza, uphononongo olukhulu lufumanise ukuba amanqanaba aphantsi e-tryptophan ayichaphazela kakubi ingqondo kunye nenkumbulo (15).
Ezi ziphumo zinokunxulunyaniswa nokwehla kwamanqanaba e-tryptophan kunye nokwehla kwemveliso ye-serotonin (15).
Isishwankathelo: I-Tryptophan ibalulekile kwiinkqubo zengqondo ngenxa yendima yayo ekuvelisweni kwe-serotonin. Amanqanaba aphantsi ale amino acid anokuphazamisa ubuchule bakho bokuqonda, kuquka ukukhumbula iziganeko okanye amava.
Kwi-vivo, i-tryptophan inokuguqulwa ibe ziimolekyuli ze-5-HTP, ezithi emva koko zenze i-serotonin (14, 16).
Ngokusekelwe kuvavanyo oluninzi, abaphandi bayavuma ukuba uninzi lweziphumo zamanqanaba aphezulu okanye aphantsi e-tryptophan zibangelwa yimpembelelo yayo kwi-serotonin okanye kwi-5-HTP (15).
I-Serotonin kunye ne-5-HTP ziphazamisana neenkqubo ezininzi engqondweni, kwaye ukuphazamisana nemisebenzi yazo eqhelekileyo kunokubangela ukudakumba kunye nokuxhalaba (5).
Enyanisweni, amayeza amaninzi asetyenziswa ukunyanga uxinzelelo atshintsha indlela esebenza ngayo i-serotonin engqondweni, nto leyo eyandisa umsebenzi wayo (19).
Unyango lwe-5-HTP lunokunceda ukonyusa amanqanaba e-serotonin kunye nokuphucula imo yengqondo, kunye nokunciphisa ukuhlaselwa luloyiko kunye nokungalali (5, 21).
Lilonke, ukuguqulwa kwe-tryptophan ibe yi-serotonin kunoxanduva lweziphumo ezininzi ezibonwayo kwimood nakwingqondo (15).
Isishwankathelo: Ukubaluleka kwe-tryptophan kusenokuba ngenxa yendima yayo ekuvelisweni kwe-serotonin. I-Serotonin ibalulekile ekusebenzeni kakuhle kwengqondo, kwaye amanqanaba aphantsi e-tryptophan anokunciphisa ubungakanani be-serotonin emzimbeni.
Xa i-serotonin iveliswa emzimbeni nge-tryptophan, inokuguqulwa ibe yimolekyuli ebalulekileyo, i-melatonin.
Enyanisweni, uphando lubonisa ukuba ukunyuka kwamanqanaba e-tryptophan egazini kunyusa ngokuthe ngqo amanqanaba e-serotonin kunye ne-melatonin (17).
Ukongeza kwi-melatonin, efumaneka ngokwemvelo emzimbeni, i-melatonin ikwasisongezo esidumileyo esifumaneka kwiintlobo ngeentlobo zokutya, kuquka iitumato, amaqunube, kunye neediliya (22Trusted Source).
I-Melatonin ichaphazela umjikelo womzimba wokulala nokuvuka. Lo mjikelo uchaphazela eminye imisebenzi emininzi, kuquka imetabolism yezakhamzimba kunye nenkqubo yomzimba yokuzikhusela (23).
Izifundo ezininzi zibonise ukuba ukwandisa i-tryptophan yokutya kuphucula ubuthongo ngokunyusa i-melatonin (24, 25).
Olunye uphando lufumanise ukuba ukutya i-cereal etyebileyo kwi-tryptophan kwisidlo sakusasa nesangokuhlwa kunceda abantu abadala ukuba balale ngokukhawuleza baze balale ixesha elide xa kuthelekiswa nokutya i-cereal eqhelekileyo (25).
Iimpawu zokuxhalaba nokudakumba nazo zinciphile, kwaye i-tryptophan inokunyusa amanqanaba e-serotonin kunye ne-melatonin.
Ezinye izifundo zibonise ukuba ukuthatha i-melatonin njengesongezelelo kuphucula ubungakanani kunye nomgangatho wokulala (26, 27).
Isishwankathelo: I-Melatonin ibalulekile kumjikelo womzimba wokulala nokuvuka. Ukunyusa ukuthathwa kwe-tryptophan kunokunyusa amanqanaba e-melatonin kwaye kuphucule ubungakanani kunye nomgangatho wokulala.
Ezinye ukutya ziphezulu kakhulu kwi-tryptophan, kuquka iinkukhu, ii-shrimp, amaqanda, ii-moose kunye neenkala (28).
Ungongeza ne-tryptophan okanye enye yeemolekyuli ezenzayo, njenge-5-HTP kunye ne-melatonin.
Isishwankathelo: I-Tryptophan ifumaneka ekutyeni okuqulethe iiproteni okanye izongezo. Ubungakanani obuchanekileyo beproteni ekutyeni kwakho buya kwahluka ngokuxhomekeke kubungakanani kunye nohlobo lweproteni oyityayo, kodwa kuqikelelwa ukuba ukutya okuqhelekileyo kunika malunga ne-1 gram yeproteni ngosuku.
Ukuba ujonge ukuphucula umgangatho wobuthongo bakho kunye nempilo yakho, izongezo ze-tryptophan zifanelekile ukuqwalaselwa. Nangona kunjalo, unezinye iindlela onokukhetha kuzo.
Ungagqiba ekubeni wongeze iimolekyuli ezivela kwi-tryptophan. Ezi ziquka i-5-HTP kunye ne-melatonin.
Ukuba uthatha i-tryptophan ngokwayo, ingasetyenziselwa ezinye iinkqubo zomzimba ngaphandle kwemveliso ye-serotonin kunye ne-melatonin, njengokuveliswa kweproteni okanye i-niacin. Yingakho ukongeza i-5-HTP okanye i-melatonin kunokuba lolona khetho lungcono kwabanye abantu (5).
Abo bafuna ukuphucula imo yengqondo okanye ukusebenza kwengqondo banokuthatha izongezo ze-tryptophan okanye ze-5-HTP.
Ukongeza, i-5-HTP inezinye iziphumo, ezinje ngokutya okuncitshisiweyo kunye nobunzima bomzimba (30, 31).
Kwabo banomdla kakhulu ekuphuculeni ubuthongo, isongezelelo se-melatonin sinokuba lolona khetho lubalaseleyo (27).
Isishwankathelo: I-Tryptophan okanye iimveliso zayo (5-HTP kunye ne-melatonin) zingathathwa zodwa njengesongezelelo sokutya. Ukuba ukhetha ukuthatha enye yezi zongezo, ukhetho olufanelekileyo luxhomekeke kwiimpawu ozijolisileyo.
Ngenxa yokuba i-tryptophan yi-amino acid efumaneka kwiintlobo ezininzi zokutya, ithathwa njengekhuselekileyo xa isetyenziswa ngobuninzi obuqhelekileyo.
Ukutya okuqhelekileyo kuqikelelwa ukuba kuqulathe i-1 gram ngosuku, kodwa abanye abantu bakhetha ukuthatha izongezo ezifikelela kwi-5 grams ngosuku (29Trusted Source).
Iziphumo ezinokubakho zaso ziye zafundwa kangangeminyaka engaphezu kwama-50, kodwa zimbalwa iingxelo zaso.
Nangona kunjalo, iziphumo ebezingalindelekanga ezifana nokucaphuka kunye nesiyezi ziye zaxelwa ngamanye amaxesha xa kusenziwa iidosi ezingaphezulu kwe-50 mg/kg ubunzima bomzimba okanye i-3.4 g kubantu abadala abanobunzima obuziikhilogram ezingama-150 (68 kg) (29).
Iziphumo ebezingalindelekanga zinokuba nkulu xa usebenzisa i-tryptophan okanye i-5-HTP kunye namayeza achaphazela amanqanaba e-serotonin, afana namayeza okudakumba.
Xa umsebenzi we-serotonin usanda kakhulu, imeko eyaziwa ngokuba yi-serotonin syndrome inokwenzeka (33).
Ukuba usela nawaphi na amayeza achaphazela amanqanaba e-serotonin, jongana nogqirha wakho ngaphambi kokuba uthathe i-tryptophan okanye izongezo ze-5-HTP.
Isishwankathelo: Izifundo zokongezwa kwe-tryptophan zibonise impembelelo encinci. Nangona kunjalo, isicaphucaphu kunye nesiyezi kuye kwabonwa ngamanye amaxesha xa kusenziwa iidosi eziphezulu. Iziphumo ebezingalindelekanga zinokuba nzima ngakumbi ngamayeza achaphazela amanqanaba e-serotonin.
I-Serotonin ichaphazela imo yakho, ingqondo yakho, kunye nokuziphatha kwakho, ngelixa i-melatonin ichaphazela umjikelo wakho wokulala nokuvuka.