He aha te Tryptophan: Ngā Whakamahinga, te Inenga, ngā Pānga taha me ētahi atu

Ko te Tryptophan he waikawa amino nui e hiahia ana tō tinana engari e kore e taea e ia te hanga i a ia anō. Ka whiwhi koe i tēnei mai i ngā kai pēnei i te korukoru, te miraka, me ngā hua manu, ka taea rānei e koe te tango hei tāpiringa hei āwhina i te moe me ngā āwangawanga o te ngākau.

Ko tēnei hanga whare tūturu e āwhina ana i tō tinana ki te hanga serotonin, e kīia ana ko te matū

Kei te whakamahi hoki ētahi tāngata i te tryptophan mō ngā āwangawanga kāore i te mōhiotia, pērā i te whakahaere i ngā hiahia kai, i te tautoko rānei i te arotahi. Heoi anō, kei te whanake tonu te rangahau mō ēnei whakamahinga, nō reira kāore i te kaha te taunakitanga.

Me pēhea te mahi a te Tryptophan?

Ka mahi te Tryptophan mā te hoatu ki tō tinana ngā rauemi mata e hiahiatia ana e ia hei hanga serotonin. Ka puta tēnei tukanga i te wā roa i muri i tō tango i te tāpiringa.

Ka uru te tryptophan ki tō pūnaha, ka haere ki tō roro, kei reira ngā whākōrere motuhake e huri ana i te reira ki te serotonin. Ka āwhina ngā taumata serotonin teitei ake i a koe ki te noho marino me te whakangāwari, e tautoko ana i te moe pai ake.

E kiia ana he tāpiringa ngawari, ngawari te tryptophan, kaua ki te rongoā kaha. Ka mahi tahi me ngā tukanga tūturu o tō tinana, kaua ki te akiaki i ngā huringa nui. Ko te tikanga he āhua ngawari ngā pānga, ā, ka roa pea te maha o ngā rā, wiki rānei o te whakamahi tonu kia kitea.

Me pēhea taku tango i te Tryptophan?

Tangohia ngā tāpiringa tryptophan i runga i te puku kau ki te wai, tata ki te 30 meneti i mua i te wā moe. Ka āwhina tēnei wā ki tō tinana ki te ngongo i te reira i te ara whai hua, ā, ka taurite ki te wā e hiahia ana koe ki te noho whakangāwari.

Ko te tango i te reira me te kai, ina koa ngā kai whai pūmua, ka whakaiti i te pai o te ngongo o tō tinana i te tryptophan. Ko ētahi atu waikawa amino i roto i te pūmua ka whakataetae mō te ngongo, nō reira ka pai te mahi o te huarahi puku kau.

Mēnā ka pā te puku, ka taea e koe te whakamātau ki te tango i te reira me te paramanawa warowaihā iti pērā i te pihikete, te tōhi rānei. Ka āwhina ngā warowaihā i te tryptophan ki te tae atu ki tō roro i te ara whai hua ake mā te whakaiti i te whakataetae mai i ētahi atu waikawa amino.

Tīmatahia ki te horopeta iti rawa e taunakitia ana i runga i tō tapanga tāpiringa, te tikanga tata ki te 500mg. Ka taea e koe te whakanui haere mēnā e tika ana, engari ka kitea e te nuinga o te tāngata te whakawātea me te 1000-1500mg ia rā.

Kia pēhea te roa o taku tango i te Tryptophan?

Ka taea e koe te tango tryptophan mo etahi wiki ki te marama, engari he pai ki te okioki i ia wa. He maha nga tangata e whakamahi ana mo te 2-3 marama, katahi ka okioki mo te wiki, e rua ranei kia kite me pehea te ahua.

Ka kite etahi tangata i nga whakapainga i roto i etahi ra, engari ko etahi e hiahia ana ki te 2-3 wiki o te whakamahi tonu kia pa ki nga painga katoa. Ko to urupare takitahi e whakawhirinaki ana ki nga mea penei i o taumata serotonin o naianei, nga taumata ahotea, me te hauora katoa.

Mena kei te whakamahi koe i te tryptophan hei tautoko i te moe, ka kitea pea e koe ka iti ake te hiahia ki a koe i te wa e pai ake ana o tauira moe. Mo te tautoko i te ahua, ka whai hua pea koe mai i te whakamahi mo te wa roa, ina koa i nga wa o te ahotea, i nga huringa o te wa.

He mea mohio tonu ki te tirotiro ki to kaiwhakarato hauora mo te wa e tika ana kia haere tonu tetahi taapiri, ina koa kei te tango koe i etahi atu rongoa, kei a koe ranei nga ahuatanga hauora.

He aha nga paanga taha o te Tryptophan?

Ko te nuinga o nga tangata e pai ana ki nga taapiri tryptophan, engari ka pa ki etahi paanga taha ngawari. Ko te rongo pai ko te mea kaore i te kitea nga paanga taha kino ina tangohia i nga horopeta e taunakitia ana.

Anei nga paanga taha noa ka pa ki a koe, ahakoa he maha nga tangata kaore he raru:

• Te hiamoe, te hiamoe ranei i te awatea
• Te puku ngawari, te whakapairuaki ranei
• Te mamae o te mahunga, ina koa i te wa tuatahi
• Te whanoke, te mamae ranei
• Waha maroke

Ko enei paanga taha ka pai ake i te wa e urutau ana to tinana ki te taapiri, i roto i etahi ra ki te wiki.

Ko nga paanga taha onge engari tino kino e hiahia ana kia aro mai, ahakoa he onge:

• Te mamae uaua nui, te ngoikore ranei
• Te kiri kiri, te patito ranei
• Te uaua ki te manawa
• Te tere o te ngakau
• Nga huringa nui o te ahua, te rangirua ranei

Mena ka pa ki a koe etahi o enei tohu kino, kati te tango tryptophan me te whakapā atu ki to kaiwhakarato hauora tonu.

Ko wai e kore e tango Tryptophan?

Kāore i te haumaru te Tryptophan mō te katoa, ā, me karo ētahi tāngata i te katoa. Mēnā kei roto koe i ētahi o ēnei rōpū, kōrero ki tō tākuta i mua i te whakaaro ki ngā tāpiringa tryptophan.

Ko ngā tāngata me karo i te tryptophan ko te hunga e tino whakaraerae ana ki ōna pānga, ki ngā pānga rongoā rānei:

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• Ko te hunga e tango ana i ngā rongoā anti-depressant, ina koa ko ngā SSRI, MAOI rānei
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• Ngā tāngata he hītori o te eosinophilia-myalgia syndrome
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• Te hunga e tango ana i ngā rongoā mō te mate Parkinson
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• Ngā tāngata he mate ate, he raruraru tākihi rānei
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• Ko te hunga he hītori o te serotonin syndrome
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• Ngā wāhine hapū, e whāngai u ana rānei
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• Ngā tāngata kua whakaritea mō te pokanga i roto i ngā wiki e rua
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Ko te whakakotahitanga o te tryptophan me ētahi rongoā ka arahi ki ngā taumata serotonin tino tiketike, he āhuatanga e kīia ana ko te serotonin syndrome. Koinei te take he mea nui ki te kōrero mō ō rongoā katoa ki tētahi kaiwhakarato hauora i mua i te tīmatanga o te tryptophan.

Ngā Ingoa Waitohu Tryptophan

Kei te wātea ngā tāpiringa Tryptophan i raro i ngā ingoa waitohu rerekē, ahakoa he maha e hokona ana hei

• 5-HTP (5-hydroxytryptophan) - ka huri tika ki te serotonin
• Melatonin - whakahaere i tō huringa moe-ara māori
• Konupora - tautoko i te whakangā o ngā uaua me te marino
• Pūtake valerian - i whakamahia i mua mō te tautoko moe
• Chamomile - otaota ngawari me ngā āhuatanga whakamārie
• Puawai Passion - tērā pea ka āwhina i te āwangawanga me te noho tūkinokino

E kitea ana e ētahi tāngata te oranga mā ngā huringa o te oranga pēnei i te whakakori tinana i ngā wā katoa, te whakaaroaro, te whakapai rānei i tō rātou taiao moe. Ka pai ēnei huarahi ki te mahi anake, ki te taha rānei o ngā tāpiringa.

He Pai Anei te Tryptophan i te Melatonin?

He rerekē te mahi a te Tryptophan me te melatonin, nō reira kāore tētahi i te pai ake i tētahi. Ka whakawhirinaki tō whiringa ki ō hiahia motuhake me te pēhea te urupare o tō tinana ki ia tāpiringa.

Ka mahi te Tryptophan mā te tautoko i te hanga serotonin, ka āwhina i te wairua me te moe i te roanga o te wā. He ngawari ake tōna pānga, he pānga ngawari pea ka roa wiki te whakawhanake. Nō reira he pai mō ngā tāngata e hiahia ana ki te tautoko i te wairua me te moe.

Ka tohu tika te Melatonin ki tō tinana kua tae ki te wā ki te moe. Ko te tikanga ka tere ake te mahi i te tryptophan, i roto i te 30-60 meneti, engari ko te mea nui e arotahi ana ki te wā moe, kaua ki te tautoko wairua.

E kitea ana e ētahi tāngata he pai ake te tryptophan mō ngā raruraru moe e pā ana ki te ahotea, i te mea e pai ana ētahi atu ki te melatonin mō te jet lag, te mahi rānei i ngā rā rereke. Ka taea e koe te whakamahi i ngā mea e rua i ngā wā rerekē, ahakoa he mea nui kia kōrero tahi koe ki tō kaiwhakarato hauora i te tuatahi.

Ngā Pātai Auau mō te Tryptophan

He Haumaru te Tryptophan mō te Āwangawanga?

Tērā pea ka āwhina te Tryptophan i te āwangawanga ngawari mā te tautoko i te hanga serotonin, engari ehara i te rongoā mō ngā mate āwangawanga. He maha ngā tāngata e kite ana e whakarato ana i te tautoko ngawari mō te ahotea me te māharahara o ia rā.

Mēnā kua tātai koe i te āwangawanga, i te mate pānikitanga rānei, kaua te tryptophan e whakakapi i te rongoā ngaio. Heoi, tērā pea ka tāpiri atu ki ētahi atu rongoā i raro i te tohutohu a tō tākuta. Ko te mea nui ko te mahi tahi me tētahi kaiwhakarato hauora ki te waihanga i tētahi huarahi whānui ki te whakahaere i te āwangawanga.

Me pēhea ahau ki te kore e tika te tango i te nui rawa o te Tryptophan?

Mēnā kua nui ake tō tango i te horopeta e tūtohutia ana, kaua e mataku. Ka taea e te nuinga o te tangata te aro ki ngā rahinga nui ake me te kore he raruraru nui, engari me whai āta tūpato tonu koe.

Whakapā atu ki tō kaiwhakarato hauora, ki te whakahaere paitini rānei mēnā kua nui rawa tō tango i te horopeta e tūtohutia ana, ina koa kei te pā koe i ngā tohu pēnei i te whakapairuaki nui, te rangirua, te tere o te ngākau. Inu i te wai nui, me te karo i te tango i ētahi atu tāpiringa kia whiwhi rongoā koe.

Me pēhea ahau ki te ngaro i te horopeta o te Tryptophan?

Tangohia noa tō horopeta e whai ake nei i te wā tika - kaua e rua kia whakatika i te horopeta i ngaro. He pai ake te mahi a te Tryptophan me te whakamahi tonu, engari kāore te ngaro i tētahi horopeta e whara i a koe.

Mēnā he maha ngā wā ka wareware koe i ngā horopeta, ngana ki te whakatakoto i tētahi whakamaharatanga waea, ki te tango rānei i te wā kotahi me tētahi atu mahi o ia rā, pēnei i te parai i ō niho. Ka āwhina te riterite i tō tinana ki te pupuri i ngā taumata serotonin.

Āhea ahau e mutu ai te tango i te Tryptophan?

Ka taea e koe te mutu te tango i te tryptophan i te wā e rite ana koe, nā te mea kāore e pā te whakawhirinakitanga tinana. He maha ngā tāngata ka whakaiti i ō rātou horopeta i roto i te wiki, e rua rānei, kaua ki te mutu ohorere.

Whakarongo ki te āhua o tō tū i muri i te mutu. Mēnā ka hoki mai ngā raruraru moe, ngā āwangawanga rānei, tērā pea ka whai hua koe i te whakamahi tonu, tērā pea kua tae ki te wā ki te tūhura i ētahi atu kōwhiringa me tō kaiwhakarato hauora.

Ka taea e au te tango i te Tryptophan me ētahi atu tāpiringa?

Ka taea e te Tryptophan te pā tahi ki ētahi tāpiringa, ina koa ko ērā e pā ana ki ngā taumata serotonin. Me karo te St. John's wort, 5-HTP, me te SAMe i te wā e tango ana i te tryptophan.

Ko te nuinga o ētahi atu tāpiringa pēnei i te huaora, ngā kohuke, te tī rākau rānei, he pai te whakakotahi ki te tryptophan. Heoi, he mea tika tonu kia whakatā i waenga i a rātou mō te 30 meneti kia kore ai e raru te urunga. Ki te ruarua koe, pātai atu ki tō kaiwhakahaere rongoā, ki tō kaiwhakarato hauora rānei mō ngā whakakotahitanga motuhake.