Yini i-Tryptophan: Ukusetshenziswa, Umthamo, Imiphumela Eceleni nokuningi

I-Tryptophan iyi-amino acid ebalulekile edingwa umzimba wakho kodwa ongeke uyenze ngokwakho. Uyithola ekudleni okufana ne-turkey, ubisi, namaqanda, noma ungayithatha njengesithasiselo ukusiza ngezinkinga zokulala nemizwa.

Lokhu kwakhiwa kwemvelo kusiza umzimba wakho ukuthi udale i-serotonin, evame ukubizwa ngokuthi ikhemikhali

Abanye abantu basebenzisa i-tryptophan nangezinkinga ezingavamile njengokuphatha ukulangazelela ukudla noma ukusekela ukugxila. Kodwa-ke, ucwaningo ngalezi zinto ezisasetshenziswa lusaqhubeka, ngakho ubufakazi abuqinile kangako.

Isebenza Kanjani I-Tryptophan?

I-Tryptophan isebenza ngokunikeza umzimba wakho izinto eziwusizo ezidingekayo ukwenza i-serotonin. Le nqubo yenzeka kancane kancane emahoreni amaningana ngemuva kokuthatha isithasiselo.

Lapho i-tryptophan ingena emzimbeni wakho, iya ebuchosheni bakho lapho ama-enzyme akhethekile ayiguqula ibe yi-serotonin. Amazinga aphezulu e-serotonin angakusiza uzizwe uzolile futhi ukhululekile, okusekela ngokwemvelo ukulala okungcono.

I-Tryptophan ithathwa njengesithasiselo esithambile, esilula kunemithi eqinile. Isebenza nezinqubo zomzimba wakho zemvelo esikhundleni sokuphoqa izinguquko ezinkulu. Lokhu kusho ukuthi imiphumela ivame ukuba yimfihlo futhi kungathatha izinsuku eziningana noma amasonto okusetshenziswa okuqhubekayo ukuze ibonakale.

Kufanele Ngiyithathe Kanjani I-Tryptophan?

Thatha izithasiselo ze-tryptophan esiswini esingenalutho ngamanzi, cishe imizuzu engama-30 ngaphambi kokulala. Lesi sikhathi sisiza umzimba wakho ukuba uyithathe ngempumelelo futhi sihambisana nalapho ufuna ukuzizwa ukhululekile.

Ukuyithatha nokudla, ikakhulukazi ukudla okunothile ngamaprotheni, kunganciphisa ngempela ukuthi umzimba wakho uyithatha kahle kangakanani i-tryptophan. Ezinye izinto ze-amino acid ku-protein ziqhudelana ngokumuncwa, ngakho indlela yesisu esingenalutho isebenza kahle.

Uma uhlangabezana nokuphazamiseka kwesisu, ungalingeka ukuyithatha nesnakhi esincane se-carbohydrate njama-crackers noma isinkwa esosiwe. Ama-carbohydrate angasiza ngempela i-tryptophan ukuthi ifinyelele ebuchosheni bakho ngempumelelo ngokunciphisa ukuncintisana kwezinye izinto ze-amino acid.

Qala ngomthamo omncane kunayo yonke onconyiwe kulebula yakho yesithasiselo, ngokuvamile cishe i-500mg. Ungakwazi ukukhuphula kancane kancane uma kudingeka, kodwa abantu abaningi bathola ukukhululeka nge-1000-1500mg ngosuku.

Kufanele Ngiyithathe Isikhathi Esingakanani I-Tryptophan?

Ungayithatha ngokuphephile i-tryptophan amasonto amaningana kuya ezinyangeni, kodwa kuhle ukuphumula ngezikhathi ezithile. Abantu abaningi bayisebenzisa izinyanga ezi-2-3, bese bephumula isonto elilodwa noma amabili ukuze babone ukuthi bazizwa kanjani.

Abanye abantu babona ngcono ezinsukwini ezimbalwa, kanti abanye badinga amasonto ama-2-3 okuyisebenzisa njalo ukuze bathole izinzuzo eziphelele. Impendulo yakho yomuntu ngamunye incike ezintweni ezifana namazinga akho e-serotonin njengamanje, amazinga okucindezeleka, nempilo yonke.

Uma usebenzisa i-tryptophan ukusekela ukulala, ungase uthole ukuthi uyidinga kancane njengoba amaphethini akho okulala ethuthuka. Ukuze uthole ukusekelwa kwemizwa, ungase uzuze ekuyisebenziseni isikhathi eside, ikakhulukazi ngezikhathi zokucindezeleka noma izinguquko zesizini.

Kuhlale kuhle ukuxhumana nomhlinzeki wakho wezempilo mayelana nokuthi uzoyiqhubeka isikhathi esingakanani noma yisiphi isithasiselo, ikakhulukazi uma uthatha eminye imithi noma unezimo zempilo.

Yiziphi Imiphumela Eceleni ye-Tryptophan?

Abantu abaningi bayakwazi ukumelana nezithasiselo ze-tryptophan kahle, kodwa abanye bangase babe nemiphumela emincane engemihle. Izindaba ezinhle ukuthi imiphumela emibi engathi sína ayivamile uma ithathwa ngemithamo enconyiwe.

Nansi imiphumela emibi ejwayelekile ongase uyithole, nakuba abantu abaningi bengenazo izinkinga nhlobo:

• Ukozela noma ukuzizwa ulele emini
• Ukuphazamiseka kwesisu okuncane noma isicanucanu
• Ikhanda, ikakhulukazi uma uqala
• Isiyezi noma ukukhathala
• Umlomo owomile

Le miphumela emibi ivame ukuthuthuka njengoba umzimba wakho ujwayela isithasiselo, ngokuvamile phakathi nezinsuku ezimbalwa kuya evikini.

Imiphumela emibi engavamile kodwa engathi sína idinga ukunakekelwa kwezempilo ngokushesha, nakuba ingavamile:

• Ubuhlungu bemisipha obukhulu noma ubuthakathaka
• Ukuqubuka kwesikhumba noma ukuluma
• Ukuphefumula kanzima
• Ukushaya kwenhliziyo okusheshayo
• Ushintsho olukhulu lwemizwa noma ukudideka

Uma uhlangabezana nanoma yiziphi lezi zimpawu ezingathi sína, yeka ukuthatha i-tryptophan bese uthintana nomhlinzeki wakho wezempilo ngokushesha.

Ubani Ongafanele Athatha I-Tryptophan?

I-Tryptophan ayiphephile kuwo wonke umuntu, futhi abanye abantu kufanele bayigweme ngokuphelele. Uma ungena kunoma iyiphi yalezi zigaba, khuluma nodokotela wakho ngaphambi kokucabangela izithasiselo ze-tryptophan.

Abantu okufanele bagweme i-tryptophan bahlanganisa labo ababuthakathaka kakhulu emiphumeleni yayo noma ekusebenzelaneni kwemithi:

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• Noma ubani othatha imithi yokucindezeleka, ikakhulukazi ama-SSRI noma ama-MAOI
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• Abantu abanomlando we-eosinophilia-myalgia syndrome
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• Labo abathatha imithi yesifo sikaParkinson
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• Abantu abanezifo zesibindi noma izinkinga zezinso
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• Noma ubani onomlando we-serotonin syndrome
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• Abesifazane abakhulelwe noma abancelisayo
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• Abantu abahlelelwe ukuhlinzwa kungakapheli amasonto amabili
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Inhlanganisela ye-tryptophan nemithi ethile ingaholela emazingeni e-serotonin aphezulu ngokuyingozi, isimo esibizwa nge-serotonin syndrome. Yingakho kubalulekile ukuxoxa ngayo yonke imithi yakho nomhlinzeki wezempilo ngaphambi kokuqala i-tryptophan.

Amagama Omkhiqizo we-Tryptophan

Izithasiselo ze-Tryptophan zitholakala ngaphansi kwamagama ahlukahlukene omkhiqizo, nakuba eziningi zithengiswa njenge-

• 5-HTP (5-hydroxytryptophan) - iguqula ngqo ibe yi-serotonin
• I-Melatonin - ilawula umjikelezo wakho wemvelo wokulala nokuphapama
• I-Magnesium - isekela ukuphumula kwemisipha nokuzola
• Impande ye-Valerian - ngokwesiko isetshenziselwa ukusekela ukulala
• I-Chamomile - imithi ethambile enezindawo zokuthulisa
• I-Passionflower - ingasiza ngokukhathazeka nokungazinzi

Abanye abantu futhi bathola ukukhululeka ngezinguquko zokuphila njengokuzivocavoca njalo, ukuzindla, noma ukuthuthukisa imvelo yabo yokulala. Lezi zindlela zingasebenza kahle zodwa noma kanye nezithasiselo.

Ingabe i-Tryptophan ingcono kune-Melatonin?

I-Tryptophan ne-melatonin zisebenza ngendlela ehlukile, ngakho-ke akukho okungcono kunomunye. Ukukhetha kwakho kuncike ezidingweni zakho ezithile nokuthi umzimba wakho usabela kanjani esithasiselweni ngasinye.

I-Tryptophan isebenza ngokusekela ukukhiqizwa kwe-serotonin, okungasiza kokubili isimo sengqondo nokulala ngokuhamba kwesikhathi. Ivame ukuba nomphumela omnene, omnene ongathatha amasonto ukuthi ukhule ngokugcwele. Lokhu kuyenza ilungele abantu abafuna ukusekelwa kwesimo sengqondo nokulala okuphelele.

I-Melatonin ikhomba ngqo umzimba wakho ukuthi sekuyisikhathi sokulala. Ngokuvamile isebenza ngokushesha kune-tryptophan, ngokuvamile phakathi kwemizuzu engama-30-60, kodwa igxile kakhulu esikhathini sokulala kunokusekela isimo sengqondo.

Abanye abantu bathola i-tryptophan ilusizo kakhulu ezinkingeni zokulala ezihlobene nokucindezeleka, kanti abanye bakhetha i-melatonin ngenxa ye-jet lag noma umsebenzi wokushintsha. Ungasebenzisa ngisho nakho kokubili ngezikhathi ezihlukene, nakuba kubalulekile ukuxoxa ngalokhu nomhlinzeki wakho wezempilo kuqala.

Imibuzo Evame Ukubuzwa Mayelana ne-Tryptophan

Ingabe i-Tryptophan iphephile ekukhathazekeni?

I-Tryptophan ingasiza ngokukhathazeka okuncane ngokusekela ukukhiqizwa kwe-serotonin, kodwa akuyona indlela yokwelapha izifo zokukhathazeka. Abantu abaningi bayathola ukuthi inikeza ukusekelwa okuthambile kokucindezeleka kwansuku zonke nokukhathazeka.

Uma une-anxiety noma i-panic disorder ehloliwe, i-tryptophan akufanele ithathe indawo yokwelashwa okuchwepheshile. Kodwa-ke, ingase igcwalise ezinye izindlela zokwelapha ngaphansi kokuqondisa kukadokotela wakho. Okubalulekile ukusebenza nomhlinzeki wezempilo ukuze udale indlela ephelele yokuphatha ukukhathazeka.

Kufanele ngenzeni uma ngithatha i-Tryptophan eningi ngengozi?

Uma uthathe ngaphezu komthamo onconyiwe, ungesabi. Abantu abaningi bangakwazi ukubekezelela amanani aphezulu ngaphandle kwezinkinga ezinkulu, kodwa usafanele uthathe izinyathelo zokuphepha.

Xhumana nomhlinzeki wakho wezempilo noma ukulawulwa kobuthi uma uthathe okuningi kakhulu kunokunconyiwe, ikakhulukazi uma uhlangabezana nezimpawu ezinjengokucasuka okukhulu, ukudideka, noma ukushaya kwenhliziyo okusheshayo. Phuza amanzi amaningi futhi gwema ukuthatha ezinye izithasiselo kuze kube yilapho uthole iseluleko sezokwelapha.

Kufanele ngenzeni uma ngiphuthelwa umthamo we-Tryptophan?

Vele uthathe umthamo wakho olandelayo ngesikhathi esijwayelekile - ungaphindi ukuze ulungise umthamo ophuthelwe. I-Tryptophan isebenza kahle kakhulu ngokuyisebenzisa njalo, kodwa ukuphuthelwa umthamo owodwa ngeke kukulimaze.

Uma uvame ukukhohlwa imithamo, zama ukusetha isikhumbuzi sefoni noma uyithathe ngesikhathi esifanayo nomunye umkhuba wansuku zonke, njengokuxubha amazinyo akho. Ukuqina kusiza umzimba wakho ukuthi ugcine amazinga e-serotonin aqinile.

Ngingayeka nini ukuthatha i-Tryptophan?

Ungayeka ukuthatha i-tryptophan noma nini lapho uzizwa ukulungele, njengoba ingabangeli ukuncika ngokomzimba. Abantu abaningi banciphisa kancane umthamo wabo phakathi nesonto noma amabili kunokuyeka kungazelelwe.

Naka ukuthi uzizwa kanjani ngemva kokuyeka. Uma izinkinga zokulala noma izinkinga zemizwa zibuyela, ungase uzuze ekuqhubekeni nokusebenzisa, noma kungase kube yisikhathi sokuhlola ezinye izinketho nomhlinzeki wakho wezempilo.

Ngingayithatha i-Tryptophan nezinye izithasiselo?

I-Tryptophan ingasebenzisana nezinye izithasiselo, ikakhulukazi lezo ezithinta amazinga e-serotonin. I-St. John's wort, i-5-HTP, ne-SAMe kufanele zigwenywe ngokuvamile uma uthatha i-tryptophan.

Ezinye izithasiselo eziningi njengamavithamini, amaminerali, noma ama-herbal teas ngokuvamile kuphephile ukuzihlanganisa ne-tryptophan. Kodwa-ke, kuhlale kuwukuhlakanipha ukuzihlukanisa okungenani ngemizuzu engama-30 ukuze kugwenywe izinkinga zokumuncwa. Uma ungabaza, buza usokhemisi wakho noma umhlinzeki wezempilo mayelana nezinhlanganisela ezithile.