Chii chinonzi Tryptophan: Zvazvinoshandiswa, Madosi, Zvazvinokonzeresa uye Zvimwe

Tryptophan i-amino acid inokosha inodiwa nemuviri wako asi usingakwanise kuzvigadzira wega. Unoiwana kubva muzvokudya zvakaita seturkey, mukaka, uye mazai, kana kuti unogona kuitora semushonga wekuwedzera kubatsira nekushaya hope uye nyaya dzemanzwiro.

Chivakwa ichi chinowanikwa zvakasikwa chinobatsira muviri wako kugadzira serotonin, iyo inowanzonzi kemikari ye“kunzwa zvakanaka” muuropi hwako. Vanhu vazhinji vanotendeukira kumishonga ye tryptophan pavanenge vachitsvaga rutsigiro rwemhando yepamusoro, rwechisikigo rwehope dziri nani kana kuenzana kwemanzwiro.

Chii chinonzi Tryptophan?

Tryptophan ndeimwe ye-amino acids pfumbamwe dzinokosha muviri wako unoda kuti ushande zvakanaka. Sezvo muviri wako usingakwanise kugadzira tryptophan wega, unofanirwa kuiwana kubva muzvokudya kana mishonga yekuwedzera.

Funga nezve amino acids semavakirwo e mapuroteni mumuviri wako. Tryptophan ine basa rakakosha kupfuura kungogadzira mapuroteni. Inoshanda sechinhu chekutanga chekugadzira serotonin, kemikari yeuropi inokanganisa manzwiro ako, hope, uye chido chako.

Paunodya zvokudya zvakapfuma mu tryptophan kana kutora mishonga yekuwedzera, muviri wako unochinja zvimwe zvacho kuita serotonin. Maitiro aya anogona kutora maawa akati wandei kuti apedzwe, ndosaka usingakwanise kunzwa mhedzisiro yakananga.

Chii chinonzi Tryptophan chinoshandiswa?

Mishonga yekuwedzera yeTryptophan inonyanya kushandiswa kutsigira hope dziri nani uye kuenzana kwemanzwiro. Vanhu vazhinji vanoiwana ichibatsira pakupererwa nehope dzemumwe nguva kana pavanenge vachinzwa kushushikana kwemanzwiro.

Heano zvikonzero zvikuru nei vanhu vachisarudza mishonga yekuwedzera ye tryptophan, vachifunga kuti ruzivo rwemunhu wese runogona kusiyana:

• Rutsigiro rwehope kune avo vane dambudziko rekurara zvakasikwa
• Kuenzana kwemanzwiro panguva dzine kushushikana kana shanduko dzemwaka
• Kuderedza kushushikana kwemumwe nguva kana kusagadzikana
• Kutsigira hutano hwemanzwiro hwese
• Kubatsira nekuchinja kwemanzwiro pamberi pemwedzi

Vamwe vanhu vanoshandisawo tryptophan nokuda kwezvinhu zvisingawanzoitiki zvakadai sokudzora chido chezvokudya kana kutsigira kutarisa. Zvisinei, tsvakurudzo pamusoro pezvizvi ichiri kufambira mberi, saka humbowo hahusimbisi.

Tryptophan Inoshanda Sei?

Tryptophan inoshanda nokupa muviri wako zvinhu zvakakodzera zvaunoda kuti uite serotonin. Iyi nzira inoitika zvishoma nezvishoma mushure memaawa akati wandei mushure mokunge watora mushonga.

Kana tryptophan yapinda mumuviri wako, inoenda kuuropi hwako uko maenzayemu akakosha anoichinja kuita serotonin. Miviri yakakwirira ye serotonin inogona kukubatsira kuti unzwe wakadzikama uye wakasununguka, izvo zvinoita kuti urare zviri nani.

Tryptophan inofungidzirwa kuti imushonga unononoka, wakapfava pane mushonga wakasimba. Inoshanda nemaitiro emuviri wako echisikigo panzvimbo pokumanikidza shanduko dzakanyanya. Izvi zvinoreva kuti mhedzisiro inowanzoita zvishoma uye inogona kutora mazuva akati wandei kana mavhiki ekushandisa nguva dzose kuti ioneke.

Ndingatora Sei Tryptophan?

Tora tryptophan supplements mudumbu risina chinhu nemvura, maminitsi anenge 30 usati waenda kunorara. Iyi nguva inobatsira muviri wako kuti uitore zvakanaka uye inoenderana nekuti unoda kunzwa wakasununguka.

Kuitora nezvokudya, kunyanya zvokudya zvine mapuroteni akawanda, zvinogona kuderedza kuti muviri wako unotora sei tryptophan. Mamwe maamino acids ari mumapuroteni anokwikwidzana nokuda kwokutorwa, saka nzira yokudya mudumbu risina chinhu inoshanda zvakanaka.

Kana ukaona kuti dumbu rako harina kugadzikana, unogona kuedza kuitora nechidimbu chiduku chezvokudya zvine carbohydrate zvakadai semakakisi kana toast. Carbohydrates dzinogona kubatsira tryptophan kuti isvike kuuropi hwako zviri nani nokuderedza kukwikwidzana kubva kune mamwe maamino acids.

Tangira nedosi yakaderera inokurudzirwa pane label yako yemushonga, kazhinji inenge 500mg. Unogona kuwedzera zvishoma nezvishoma kana zvichidiwa, asi vanhu vazhinji vanowana zororo ne1000-1500mg pazuva.

Ndingatora Kwenguva Yakareba Sei Tryptophan?

Unogona kutora tryptophan zvakachengeteka kwemavhiki akati wandei kusvika kumwedzi, asi zvakanaka kuzorora nguva nenguva. Vanhu vazhinji vanoishandisa kwemwedzi miviri mitatu, vozorora vhiki kana maviri kuti vaone kuti vanonzwa sei.

Vamwe vanhu vanoona kuvandudzwa mukati memazuva mashoma, asi vamwe vanoda mavhiki maviri kana matatu ekushandisa nguva dzose kuti vawane mabhenefiti akazara. Mhinduro yako yega yega inoenderana nezvinhu zvakaita semazinga ako e serotonin, mazinga ekuoma kwepfungwa, uye hutano hwese.

Kana uri kushandisa tryptophan kutsigira kurara, unogona kuona kuti unoda zvishoma sezvo maitiro ako ekurara achivandudzika. Kutsigira mafungiro, unogona kubatsirwa nekushandisa kwenguva refu, kunyanya munguva dzine stress kana shanduko dzemwaka.

Zvinogara zvakanaka kutarisa nemupi wako wehutano kuti ungareba sei kuenderera mberi nechero zvinowedzera, kunyanya kana uri kutora mamwe mishonga kana uine mamiriro ehutano.

Ndezvipi Zvakaipa zveTryptophan?

Vanhu vazhinji vanotsungirira tryptophan supplements zvakanaka, asi vamwe vanogona kusangana nemhedzisiro yakapfava. Mashoko akanaka ndewekuti mhedzisiro yakakomba haisi yakajairika kana ichitorwa pamadosi anokurudzirwa.

Heano mhedzisiro yakajairika yaungasangana nayo, kunyangwe vanhu vazhinji vasina matambudziko zvachose:

• Kuvhiringika kana kunzwa kurara masikati
• Kusagadzikana mudumbu kana kusvotwa
• Kutemwa nemusoro, kunyanya kana uchitanga
• Dizziness kana lightheadedness
• Muromo wakaoma

Izvi zvinokonzeresa zvinowanzoita nani sezvo muviri wako uchigadzirisa kune iyo supplement, kazhinji mukati memazuva mashoma kusvika vhiki.

Mhedzisiro isingawanzoitiki asi yakakomba inoda kutariswa kwekurapa nekukasira, kunyangwe isingawanzoitiki:

• Kurwadziwa kwakanyanya kwemhasuru kana kusimba
• Meno eganda kana kukwenya
• Kufema kwakaoma
• Kurova kwemoyo nekukurumidza
• Kushanduka kwemafungiro akakomba kana kuvhiringidzika

Kana iwe ukasangana nechero izvi zviratidzo zvakakomba, rega kutora tryptophan uye taura nemupi wako wehutano nekukasira.

Ndiani Asingafaniri Kutora Tryptophan?

Tryptophan haisi yakachengeteka kune munhu wese, uye vamwe vanhu vanofanira kuirega zvachose. Kana iwe ukawira mune chero chimwe chezvikamu izvi, taura nachiremba wako usati wafunga nezve tryptophan supplements.

Vanhu vanofanira kudzivisa tryptophan vanosanganisira avo vanonyanya kukanganiswa nemigumisiro yayo kana kusangana kwemishonga:

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• Munhu wese ari kutora antidepressants, kunyanya SSRIs kana MAOIs
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• Vanhu vane nhoroondo ye eosinophilia-myalgia syndrome
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• Avo vari kutora mishonga yeParkinson's chirwere
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• Vanhu vane chirwere chechiropa kana matambudziko eitsvo
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• Munhu wese ane nhoroondo ye serotonin syndrome
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• Vakadzi vane pamuviri kana vanoyamwisa
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• Vanhu vakarongeka kuvhiyiwa mukati memavhiki maviri
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Kusanganiswa kwe tryptophan nemimwe mishonga kunogona kutungamira kumazinga epamusoro e serotonin, mamiriro anonzi serotonin syndrome. Ichi ndicho chikonzero nei zvakakosha kuti ukurukure mishonga yako yese nemupi wehutano usati watanga tryptophan.

Mazita eTryptophan Brand

Tryptophan supplements inowanikwa pasi pemazita akasiyana-siyana, kunyangwe mazhinji achitengeswa zviri nyore se

• 5-HTP (5-hydroxytryptophan) - inoshandura zvakananga ku serotonin
• Melatonin - inodzora kutenderera kwako kwechizvarirwo kwekurara nekumuka
• Magnesium - inotsigira kuzorora kwemhasuru uye kudzikama
• Valerian root - inoshandiswa netsika kutsigira kurara
• Chamomile - mushonga unononoka une zvinhu zvinodzikamisa
• Passionflower - inogona kubatsira nekushushikana nekusagadzikana

Vamwe vanhu vanowanawo zororo kuburikidza nekuchinja mararamiro avo sekuita maekisesa nguva dzose, kufungisisa, kana kuvandudza nzvimbo yavo yekurara. Nzira idzi dzinogona kushanda zvakanaka dzoga kana pamwe chete nemishonga yekutsigira.

Ko Tryptophan Zviri Nani Pane Melatonin?

Tryptophan uye melatonin zvinoshanda zvakasiyana, saka imwe haina kunyanya kunaka pane imwe. Sarudzo yako inoenderana nezvido zvako chaizvo uye kuti muviri wako unopindura sei kumushonga wega wega.

Tryptophan inoshanda nekutsigira kugadzirwa kwe serotonin, iyo inogona kubatsira nemanzwiro nekurara nekufamba kwenguva. Inowanzoita zvishoma nezvishoma, zvinyoro nyoro zvinogona kutora mavhiki kuti zvizere. Izvi zvinoita kuti zvive zvakanaka kune vanhu vanoda manzwiro ese uye rutsigiro rwekurara.

Melatonin inoratidza muviri wako zvakananga kuti yave nguva yekurara. Inowanzo shanda nekukurumidza kupfuura tryptophan, kazhinji mukati memaminitsi makumi matatu kusvika makumi matanhatu, asi inonyanya kutariswa panguva yekurara panzvimbo yekutsigira manzwiro.

Vamwe vanhu vanowana tryptophan ichibatsira zvakanyanya kumatambudziko ekurara ane chekuita nekushushikana, nepo vamwe vachisarudza melatonin yejet lag kana basa rekuchinja. Unogona kunyange kushandisa zvese panguva dzakasiyana, kunyangwe zvakakosha kuti ukurukure izvi nemupi wako wehutano kutanga.

Mibvunzo Inowanzo Bvunzwa Nezve Tryptophan

Ko Tryptophan Yakachengeteka Kushushikana?

Tryptophan inogona kubatsira nekushushikana kudiki nekutsigira kugadzirwa kwe serotonin, asi haisi kurapwa kwezvirwere zvekushushikana. Vanhu vazhinji vanoiwana ichipa rutsigiro rwakapfava kune kushushikana kwemazuva ese nekunetseka.

Kana uine kushushikana kana chirwere chekutyisa zvakaongororwa, tryptophan haifaniri kutsiva kurapwa kwenyanzvi. Zvisinei, inogona kuwedzera kune dzimwe nzira dzekurapa pasi pekutungamirirwa nachiremba wako. Chinhu chakakosha kushanda pamwe nemupi wehutano kuti vagadzire nzira yakazara yekugadzirisa kushushikana.

Ndoita Sei Kana Ndikatora Tryptophan Yakawandisa Netsaona?

Kana wakatora zvakawanda kupfuura chiyero chinokurudzirwa, usavhunduka. Vanhu vazhinji vanogona kutsungirira huwandu hwakawanda pasina matambudziko akakomba, asi iwe unofanirwa kutora matanho ekudzivirira.

Bata mupi wako wehutano kana kutonga chepfu kana wakatora zvakanyanya kupfuura zvakakurudzirwa, kunyanya kana uri kusangana nezviratidzo zvakaita senausea yakakomba, kuvhiringidzika, kana kurova kwemoyo nekukurumidza. Inwa mvura yakawanda uye dzivisa kutora mamwe mavitamini kusvikira wawana zano rekurapa.

Ndoita Sei Kana Ndikakanganwa Dose yeTryptophan?

Ingotora dose yako inotevera panguva yakajairika - usawedzera kuti ugadzirise dose yakarasika. Tryptophan inoshanda zvakanyanya nekushandiswa nguva dzose, asi kukanganwa dose imwe chete hakuzokukuvadzi.

Kana iwe uchikanganwa ma dose kazhinji, edza kumisa chirangaridzo chefoni kana kuitora panguva imwe chete neimwe tsika yezuva nezuva, senge kukwesha mazino ako. Kuenderana kunobatsira muviri wako kuchengetedza mazinga e serotonin akagadzikana.

Ndingamira Rini Kutora Tryptophan?

Unogona kumira kutora tryptophan chero iwe uchinzwa wakagadzirira, sezvo isingakonzeri kuvimba kwemuviri. Vanhu vazhinji vanoderedza zvishoma nezvishoma dose yavo kwevhiki kana maviri pane kumira kamwe kamwe.

Teerera kuti unonzwa sei mushure mekumira. Kana matambudziko ekurara kana kunetseka kwemafungiro kudzoka, unogona kubatsirwa nekushandiswa kwakareba, kana inguva yekutsvaga dzimwe sarudzo nemupi wako wehutano.

Ndingatora Tryptophan Nema Supplements Erimwe?

Tryptophan inogona kuita pamwe chete nemamwe mavitamini, kunyanya ayo anokanganisa mazinga e serotonin. St. John's wort, 5-HTP, uye SAMe zvinofanirwa kudziviswa kazhinji kana uchitora tryptophan.

Zvimwe zvinowedzerwa zvakaita semavhitamini, zvicherwa, kana tii dzemishonga zvinowanzova zvakachengeteka kusanganisa ne tryptophan. Zvisinei, nguva dzose zvakanaka kuzviparadzanisa nehafu yeawa kudzivirira matambudziko ekutorwa. Kana usina chokwadi, bvunza muzvinabhuku wako wemishonga kana chiremba wako nezve kusanganiswa kwakatarwa.