Icyo Tryptophan Aricyo: Ibyo Ikoreshwa, Uburyo Bwo Kuyifata, Ingaruka Zayo N'ibindi

Tryptophan ni aside ya amino y'ingenzi umubiri wawe ukeneye ariko utabasha kwikorera. Uyibona mu biryo nk'inkoko, amata, n'amagi, cyangwa urashobora kuyifata nk'inyongera kugira ngo ifashe mu gusinzira no guhangayika.

Uyu mutungo w'umubiri ukora mu buryo busanzwe ufasha umubiri wawe gukora serotonin, akenshi yitwa imisemburo y'ubwonko y'"umunezero". Abantu benshi bakoresha inyongera za tryptophan iyo bashaka ubufasha bworoheje kandi busanzwe bwo gusinzira neza cyangwa kuringaniza amarangamutima.

Tryptophan Ni Iki?

Tryptophan ni imwe muri aside icyenda ya amino y'ingenzi umubiri wawe ukeneye kugira ngo ukore neza. Kubera ko umubiri wawe utabasha kwikorera tryptophan, ugomba kuyibona mu biryo cyangwa mu nyongera.

Tekereza aside ya amino nk'ibice byubaka poroteyine mu mubiri wawe. Tryptophan ifite akazi kadasanzwe kurenza gukora poroteyine gusa. Ikora nk'ikintu cyo gutangiriraho gukora serotonin, imisemburo y'ubwonko igira uruhare mu myifatire yawe, gusinzira, n'irari ryo kurya.

Iyo urya ibiryo bikungahaye kuri tryptophan cyangwa ufata inyongera, umubiri wawe uhindura bimwe muri byo bikaba serotonin. Iyi nzira irashobora gufata amasaha menshi kugira ngo irangire, niyo mpamvu ushobora kutumva ingaruka zihuse.

Tryptophan Ikoreshwa Kuri Iki?

Inyongera za Tryptophan zikoreshwa cyane cyane mu gufasha gusinzira neza no kuringaniza amarangamutima. Abantu benshi babona ko bifasha mu kutagira ibitotsi rimwe na rimwe cyangwa iyo bumva bahangayitse mu marangamutima.

Dore impamvu nyamukuru abantu bahitamo inyongera za tryptophan, twibuke ko uburambe bwa buri wese bushobora kuba butandukanye:

• Gufasha gusinzira kubantu bagira ibibazo byo gusinzira mu buryo busanzwe
• Kuringaniza amarangamutima mu gihe cy'ibihe birimo umunaniro cyangwa impinduka z'ibihe
• Kugabanya guhangayika rimwe na rimwe cyangwa umutuzo muke
• Gufasha imibereho myiza y'amarangamutima muri rusange
• Gufasha mu mpinduka z'amarangamutima mbere y'imihango

Abantu bamwe kandi bakoresha tryptophan ku mpamvu zitamenyerewe cyane nko kugenzura irari ryo kurya cyangwa gushyigikira kwibanda. Ariko, ubushakashatsi kuri izi nshingano buracyatezwa imbere, bityo ibimenyetso ntibigenda neza.

Tryptophan ikora ite?

Tryptophan ikora itanga umubiri wawe ibikoresho bya mbere ukeneye kugira ngo ukore serotonin. Iyi nzira ibaho buhoro buhoro nyuma yamasaha menshi umaze gufata uwo muti.

Iyo tryptophan yinjira mu mubiri wawe, ijya mu bwonko bwawe aho enzymes zidasanzwe ziyihinduramo serotonin. Urwego rwo hejuru rwa serotonin rushobora kugufasha kumva utuje kandi woroshye, ibyo bikaba bifasha gusinzira neza.

Tryptophan ifatwa nk'umuti woroshye, woroshye kuruta imiti ikomeye. Ikora hamwe n'inzira kamere y'umubiri wawe aho guhatira impinduka zikomeye. Ibi bisobanura ko ingaruka zikunda kuba nto kandi bishobora gufata iminsi myinshi cyangwa ibyumweru byo gukoresha buri gihe kugira ngo bigaragara.

Nkwiriye gufata tryptophan nte?

Fata imiti ya tryptophan ku gifu cyambaye ubusa hamwe n'amazi, iminota nka 30 mbere yo kuryama. Iki gihe gifasha umubiri wawe kuyimira neza kandi gihuye nigihe ushaka kumva woroshye.

Kuyifata hamwe n'ibiryo, cyane cyane ibiryo bikungahaye kuri poroteyine, birashobora kugabanya uburyo umubiri wawe umira tryptophan. Izindi aside za amino muri poroteyine zirushanwa no kuyimira, bityo uburyo bwo ku gifu cyambaye ubusa bukora neza.

Niba uhuye n'igifu cyahungabanye, urashobora kugerageza kuyifata hamwe n'akantu gato ka karubohidrate nk'ibigori cyangwa toast. Karubohidrate irashobora gufasha tryptophan kugera mu bwonko bwawe neza cyane mugihe igabanya amarushanwa avuye kuri aside za amino.

Tangira n'urugero ruto rwasabwe kuri label yawe y'imiti, akenshi hafi ya 500mg. Urashobora kongera buhoro buhoro niba bikenewe, ariko abantu benshi babona ubufasha hamwe na 1000-1500mg kumunsi.

Nkwiriye gufata tryptophan igihe kingana iki?

Ushobora gufata tryptophan mu byumweru byinshi kugeza ku mezi, ariko ni byiza gufata akaruhuko rimwe na rimwe. Abantu benshi barayikoresha mu mezi 2-3, hanyuma bagafata icyumweru kimwe cyangwa bibiri baruhuka kugira ngo barebe uko bumva.

Abantu bamwe babona impinduka mu minsi mike, mu gihe abandi bakeneye ibyumweru 2-3 byo kuyikoresha buri gihe kugira ngo babone inyungu zose. Uburyo wabyitwaramo bugendana n'ibintu nk'urwego rwawe rwa serotonin, urwego rw'umunaniro, n'ubuzima bwawe muri rusange.

Niba ukoresha tryptophan kugira ngo ifashe gusinzira, ushobora gusanga uyikeneye gake uko imiterere yawe yo gusinzira igenda irushaho kuba myiza. Kugira ngo ifashe imitekerereze, ushobora kungukirwa no kuyikoresha igihe kirekire, cyane cyane mu bihe birimo umunaniro cyangwa impinduka z'ibihe.

Buri gihe ni byiza kuganira n'umuganga wawe ku birebana n'igihe cyo gukomeza gufata icyongerera, cyane cyane niba ufata izindi miti cyangwa ufite indwara.

Ni Iyihe Miterere Mibi ya Tryptophan?

Abantu benshi bafata neza ibiyobyabwenge bya tryptophan, ariko bamwe bashobora kugira ingaruka ntoya. Inkuru nziza ni uko ingaruka zikomeye zitaba kenshi iyo zifashwe ku bipimo byasabwe.

Dore ingaruka zisanzwe ushobora guhura nazo, nubwo abantu benshi batagira ibibazo na bike:

• Gusinzira cyangwa kumva unaniwe ku manywa
• Urubavu ruto rw'inda cyangwa isesemi
• Umutwe, cyane cyane igihe ugitangira
• Umuzungero cyangwa kumva urimo guta umutwe
• Umunwa wumye

Izi ngaruka zikunda gukira uko umubiri wawe wimenyereza icyongerera, akenshi mu minsi mike kugeza ku cyumweru.

Ingaruka zitabaho ariko zikomeye zisaba ubufasha bwihuse bw'abaganga, nubwo bitaba kenshi:

• Urubavu rukomeye rw'imitsi cyangwa intege nke
• Uruhu ruruka cyangwa gushishuka
• Kugorana guhumeka
• Umutima utera cyane
• Impinduka zikomeye z'imitekerereze cyangwa urujijo

Niba uhuye n'ikimenyetso icyo aricyo cyose gikomeye, reka gufata tryptophan kandi uvugishe umuganga wawe ako kanya.

Ninde Utagomba Gufata Tryptophan?

Tryptophane ntibitewe n'umutekano kuri buri wese, kandi abantu bamwe na bamwe bagomba kubyirinda rwose. Niba uri mu cyiciro icyo aricyo cyose muri ibi, ganira na muganga wawe mbere yo gutekereza ku byongerera tryptophan.

Abantu bagomba kwirinda tryptophan barimo abantu bafite ibibazo byinshi by'ingaruka zayo cyangwa imiti ihura:

• Umuntu wese ufata imiti igabanya ubwoba, cyane cyane SSRIs cyangwa MAOIs
• Abantu bafite amateka ya syndrome ya eosinophilia-myalgia
• Abafata imiti ya indwara ya Parkinson
• Abantu bafite indwara y'umwijima cyangwa ibibazo by'impyiko
• Umuntu wese ufite amateka ya syndrome ya serotonin
• Abagore batwite cyangwa bonka
• Abantu bateganyirijwe kubagwa mu byumweru bibiri

Ubufatanye bwa tryptophan n'imiti imwe n'imwe bushobora gutera urwego rwo hejuru rwa serotonin, ikintu cyitwa syndrome ya serotonin. Ibi nibyo bituma ari ngombwa kuganira ku miti yawe yose n'umuganga mbere yo gutangira tryptophan.

Amazina ya Tryptophan Brand

Ibiyongera bya Tryptophan biboneka munsi y'amazina atandukanye ya marike, nubwo benshi bagurishwa gusa nka "L-Tryptophan." Uzayisanga mu maduka y'ibiryo by'ubuzima, farumasi, n'abacuruzi bo kuri interineti.

Muri marike zimwe zizwi harimo NOW Foods, Solgar, na Nature's Way, ariko verisiyo nyinshi rusange zikora neza. Ikintu cy'ingenzi ni uguhitamo umusaruro wemewe ukurikiza imikorere myiza yo gukora.

Shaka ibiyongera bipimwa n'abandi ku bwiza n'imbaraga. Ibi bituma ubona icyo ikirango kivuga nta byangiza. USP (United States Pharmacopeia) gukoresha ni ikindi kimenyetso cyiza cy'ubuziranenge.

Uburyo bwo gusimbuza Tryptophan

Niba tryptophan itagukwiriye, hari ubundi buryo bwinshi bwa kamere bushobora gushyigikira gusinzira n'imitekerereze. Buri kimwe gikora mu buryo butandukanye, bityo icyo gifasha umuntu umwe ntigishobora gukora ku wundi.

Hano hari ubundi buryo abantu bakunze gusanga bifasha kubibazo bisa:

• 5-HTP (5-hydroxytryptophan) - ihinduka ako kanya muri serotoni
• Melatonine - igenzura uruziga rwawe rusanzwe rwo gusinzira no gukanguka
• Magnesium - ifasha imitsi kuruhuka no gutuza
• Uruzi rwa Valerian - gakoreshwa gakondo mu gufasha gusinzira
• Chamomile - umuti woroshye ufite ubushobozi bwo gutuza
• Passionflower - ishobora gufasha mu guhangayika no kudatuza

Abantu bamwe kandi babona ubufasha binyuze mu mpinduka z'imibereho nk'imyitozo ngororamubiri ya buri gihe, gutekereza, cyangwa kunoza ibidukikije byabo byo gusinziramo. Ubu buryo bushobora gukora neza wenyine cyangwa hamwe n'ibyongerera.

Ese Tryptophan iruta Melatonine?

Tryptophan na melatonine bikora mu buryo butandukanye, bityo imwe ntabwo iba iruta indi. Guhitamo kwawe biterwa n'ibyo ukeneye byihariye n'uburyo umubiri wawe witwara kuri buri cyongerera.

Tryptophan ikora ifasha mu gukora serotoni, ishobora gufasha mu myitwarire no gusinzira uko igihe kigenda. Ikunda kugira ingaruka zitinda, zoroshye zishobora gufata ibyumweru kugirango zikureho rwose. Ibi bituma bikwiriye abantu bifuza imyitwarire rusange no gufasha gusinzira.

Melatonine itegeka umubiri wawe ako kanya ko igihe cyo gusinzira kigeze. Muri rusange ikora vuba kurusha tryptophan, akenshi mu minota 30-60, ariko ahanini yibanda ku gihe cyo gusinzira aho gufasha imyitwarire.

Abantu bamwe basanga tryptophan ifasha cyane kubibazo byo gusinzira bifitanye isano n'umunaniro, mu gihe abandi bakunda melatonine kubera jet lag cyangwa akazi k'amasaha. Ushobora no gukoresha byombi mu bihe bitandukanye, nubwo ari ngombwa kubiganiraho n'umuganga wawe mbere.

Ibikunze Kubazwa Kuri Tryptophan

Ese Tryptophan iratekanye ku guhangayika?

Tryptophan ishobora gufasha mu guhangayika gake binyuze mu gufasha gukora serotoni, ariko ntabwo ari uburyo bwo kuvura indwara zo guhangayika. Abantu benshi basanga itanga ubufasha buke ku munaniro wa buri munsi no guhangayika.

Niba waranzweho guhangayika cyangwa indwara yo guhagarika umutima, tryptophan ntigomba gusimbura ubuvuzi bw'inzobere. Ariko, irashobora gufasha izindi nshuti z'ubuvuzi mu buyobozi bwa muganga wawe. Ikintu cy'ingenzi ni ugukorana n'umuganga kugira ngo hakorwe uburyo bwuzuye bwo guhangana no guhangayika.

Nkwiriye gukora iki niba nanyoye tryptophan nyinshi bitunguranye?

Niba wanyoye nyinshi kuruta urugero rwemejwe, ntugahagarike umutima. Abantu benshi bashobora kwihanganira ibyinshi nta bibazo bikomeye, ariko ugomba gufata ingamba.

Vugana na muganga wawe cyangwa abashinzwe gukumira uburozi niba wanyoye nyinshi cyane kuruta uko byemejwe, cyane cyane niba ufite ibimenyetso nk'isuka ikabije, urujijo, cyangwa umutima utera vuba. Nywa amazi menshi kandi wirinde gufata izindi nshuti z'ubuvuzi kugeza ubwo ubonye inama z'ubuvuzi.

Nkwiriye gukora iki niba nciwe urugero rwa tryptophan?

Fata urugero rwawe rukurikira ku gihe gisanzwe - ntukongereho kugira ngo usimbure urugero rwatanzwe. Tryptophan ikora neza iyo ikoreshwa buri gihe, ariko gucikanwa n'urugero rumwe ntizakugiraho ingaruka.

Niba ukunda kwibagirwa urugero, gerageza gushyiraho umwanya wo kwibutswa kuri terefone cyangwa ukabifata mu gihe kimwe n'izindi gahunda za buri munsi, nko kumenagura amenyo yawe. Guhora ukoresha bifasha umubiri wawe kugumana urwego rwa serotonin.

Nshobora kureka gufata tryptophan ryari?

Ushobora kureka gufata tryptophan igihe cyose wumva witeguye, kuko ntigira ubushake bwo mu mubiri. Abantu benshi bagabanya buhoro buhoro urugero rwabo mu cyumweru kimwe cyangwa bibiri aho guhagarara ako kanya.

Witondere uko wumva nyuma yo guhagarara. Niba ibibazo byo gusinzira cyangwa impungenge zigarutse, ushobora kungukirwa no gukomeza gukoresha, cyangwa igihe cyaba kigeze cyo gushaka izindi nzira hamwe na muganga wawe.

Nshobora gufata tryptophan hamwe n'izindi nshuti z'ubuvuzi?

Tryptophan irashobora guhura n'izindi nshuti z'ubuvuzi, cyane cyane izo zikora ku rwego rwa serotonin. St. John's wort, 5-HTP, na SAMe muri rusange zigomba kwirindwa iyo ufata tryptophan.

Inyongeramusirikare nyinshi nk'imiti yongera imbaraga, imyunyungugu, cyangwa icyayi cy'imiti y'ibimera muri rusange biroroshye kuvanga na tryptophan. Ariko, ni byiza guhagarika hagati yabyo byibuze iminota 30 kugirango wirinde ibibazo byo kwinjizwa. Mu gihe ushidikanya, baza umufarumasiti wawe cyangwa umuganga wawe kubijyanye n'imvange zihariye.