Yuav ua li cas Tryptophan Boosts Koj Kev pw tsaug zog zoo thiab mus ob peb vas

Zoo Siab

• Tryptophan Yog Dab Tsi?
• Qhov cuam tshuam rau Mood, Cwj pwm thiab Cognition
• Cov Qes Theem Qis Tau Raug Mob Nrog Kev Tiv Thaiv Tsis Zoo
• Cov qes qes yuav muaj peev xwm ua rau tsis nco qab thiab kawm tau
• Serotonin Feem Cuam Tshuam Rau Ntau Ntau Qhov Teeb Meem
• Qhov cuam tshuam rau Melatonin thiab Pw tsaug zog
• Qhov chaw ntawm Tryptophan
• Yuav Siv Cov Khoom Siv Tryptophan li cas
• Sab sij huam
• Rau hauv qab Kab
• Kev Kho Khoom Noj: Cov Khoom Noj Kom Zoo Dua Kom Tsaug Zog

Txhua tus paub tias hmo ntuj zoo pw tsaug zog npaj koj mus ntsib hnub.

Dab tsi ntxiv, ntau cov as-ham txhawb kev ua kom zoo pw tsaug zog thiab pab txhawb koj lub siab.

Tryptophan, ib qho amino acid pom muaj ntau yam khoom noj thiab tshuaj ntxiv, yog ib qho ntawm lawv.

Nws yog qhov tsim nyog rau kev tsim cov protein thiab lwm yam molecules tseem ceeb hauv koj lub cev, suav nrog qee qhov uas tsim nyog rau kev pw tsaug zog zoo thiab kev xav zoo.

Kab lus no yuav tham txog kev cuam tshuam ntawm tryptophan rau cov hauv paus hauv koj lub neej no.

Tryptophan Yog Dab Tsi?

Tryptophan yog ib qho ntawm ntau cov amino acids pom hauv cov khoom noj uas muaj protein.

Hauv koj lub cev, cov amino acids siv los ua cov protein tab sis kuj pab rau lwm lub zog ().

Piv txwv li, lawv tsim nyog los tsim ntau cov molecules tseem ceeb uas pab xa cov cim.

Hauv kev tshwj xeeb, tryptophan tuaj yeem hloov mus rau cov qauv hu ua 5-HTP (5-hydroxytryptophan), uas yog siv los ua cov serotonin thiab melatonin (,).

Serotonin cuam tshuam ntau yam hauv nruab nrog cev, nrog rau lub hlwb thiab cov hnyuv. Hauv lub hlwb tshwj xeeb, nws cuam tshuam kev pw tsaug zog, kev paub qab hau thiab siab ntsws (,).

Lub sijhawm no, melatonin yog yam tshuaj uas tsis txaus ntseeg tshwj xeeb tshaj plaws hauv koj kev rov mus pw tsaug zog ().

Zuag qhia tag nrho, tryptophan thiab cov lwg me me uas nws tsim tawm yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm koj lub cev.

Ntsiab lus Tryptophan yog cov amino acid uas tuaj yeem hloov mus rau ntau yam tseem ceeb molecules, suav nrog serotonin thiab melatonin. Tryptophan thiab cov lwg me me nws ua rau muaj kev cuam tshuam ntau yam hauv lub cev, suav nrog kev pw tsaug zog, siab ntsws thiab tus cwj pwm.

Qhov cuam tshuam rau Mood, Cwj pwm thiab Cognition

Txawm hais tias tryptophan muaj ntau txoj haujlwm, nws cuam tshuam rau lub hlwb tshwj xeeb tshaj yog.

Cov Qes Theem Qis Tau Raug Mob Nrog Kev Tiv Thaiv Tsis Zoo

Ntau cov kev tshawb fawb tau pom tias cov neeg muaj kev nyuaj siab no muaj cov qib tryptophan uas qis dua qhov qub (, 8).

Lwm txoj kev tshawb nrhiav tau soj ntsuam qhov cuam tshuam los ntawm kev hloov kho cov ntshav ntawm tryptophan.

Los ntawm qis dua theem ntawm tryptophan, cov kws tshawb nrhiav tuaj yeem kawm txog nws cov haujlwm. Yuav kom ua tau li no, cov neeg koom nrog kev noj haus ntau ntawm cov amino acids, nrog lossis tsis muaj tryptophan ().

Ib qho kev tshawb nrhiav no tau nthuav tawm 15 cov neeg laus noj qab nyob zoo rau qhov chaw muaj kev ntxhov siab ob zaug - ib zaug thaum lawv ib txwm muaj cov ntshav tryptophan thiab ib zaug thaum lawv muaj qib qis ().

Cov kws tshawb nrhiav pom tias kev ntxhov siab, qhov nro thiab cov kev xav ntawm lub siab tsaj ntau dua thaum cov neeg koom nrog cov qib siab tryptophan tsawg.

Raws li cov txiaj ntsig no, cov simptophan qis dua tuaj yeem ua rau muaj kev ntxhov siab ().

Lawv kuj yuav nce kev sib ntau thiab kev ua tsis tau nyob rau hauv cov neeg txhoj puab heev ().

Ntawm qhov tod tes, ntxiv nrog tryptophan tuaj yeem txhawb tus cwj pwm kev sib raug zoo ().

Ntsiab lus Kev tshawb nrhiav pom tau tias cov simptophan qis qis yuav ua rau lub siab lub ntsws, nrog rau kev nyuaj siab thiab ntxhov siab.

Cov qes qes yuav muaj peev xwm ua rau tsis nco qab thiab kawm tau

Hloov cov qib ntawm tryptophan tuaj yeem cuam tshuam ntau yam ntawm kev nkag siab.

Ib txoj kev tshawb nrhiav tau pom tias thaum tryptophan qib qis dua, kev nco txog lub sijhawm ntev yog qhov phem dua li thaum cov theem tsis tau ().

Cov teebmeem no tau pom tsis hais seb tus neeg koom nrog puas muaj keeb kwm kev nyuaj siab hauv tsev neeg.

Tsis tas li ntawd, kev tshuaj xyuas loj tau pom tias cov qib qis tryptophan cuam tshuam tsis zoo cuam tshuam rau kev nkag siab thiab cim xeeb ().

Kev nco txuas nrog rau cov xwm txheej thiab kev paub yuav raug tshwj xeeb tshaj yog.

Cov teebmeem no yuav tshwm sim vim qhov tseeb tias raws li qib tryptophan qis qis dua, serotonin ntau lawm poob qis ().

Ntsiab lus Tryptophan yog qhov tseem ceeb rau cov txheej txheem kev txawj ntse vim nws lub luag haujlwm hauv serotonin ntau lawm. Qes qes ntawm cov amino acid no tuaj yeem ua rau koj tsis nco qab, suav nrog koj lub cim xeeb ntawm cov xwm txheej lossis kev paub dhau los.

Serotonin Feem Cuam Tshuam Rau Ntau Ntau Qhov Teeb Meem

Hauv lub cev, tryptophan tuaj yeem hloov mus rau hauv molecule 5-HTP, uas tom qab ntawd tsim cov serotonin (,).

Raws li kev sim ntau, cov kws tshawb fawb pom zoo tias ntau yam cuam tshuam ntawm cov qib siab lossis qis tryptophan yog vim nws qhov cuam tshuam ntawm serotonin lossis 5-HTP ().

Hauv lwm lo lus, ua kom nws cov ntau ntau tuaj yeem ua rau nce 5-HTP thiab serotonin (,).

Serotonin thiab 5-HTP cuam tshuam ntau cov txheej txheem hauv lub hlwb, thiab cuam tshuam nrog lawv cov kev ua ib txwm muaj peev xwm cuam tshuam kev nyuaj siab thiab ntxhov siab ().

Qhov tseeb, ntau cov tshuaj tsim los kho kev nyuaj siab hloov kho qhov kev ua ntawm serotonin hauv hlwb kom nws nce ntau yam haujlwm ().

Dab tsi ntxiv, serotonin cuam tshuam cov txheej txheem hauv lub hlwb uas koom nrog hauv kev kawm (20).

Kev kho mob nrog 5-HTP kuj tseem tuaj yeem pab txhim kho serotonin thiab txhim kho kev mob siab thiab ntshai, nrog rau insomnia (,).

Zuag qhia tag nrho, kev hloov pauv ntawm tryptophan rau serotonin yog lub luag haujlwm rau ntau yam ntawm nws qhov cuam tshuam rau mus ob peb vas thiab cognition ().

Ntsiab lus Qhov tseem ceeb ntawm tryptophan yog vim nws lub luag haujlwm hauv kev tsim serotonin. Serotonin yog qhov tseem ceeb rau kev ua haujlwm ntawm lub hlwb kom zoo, thiab cov qib tryptophan tsawg dua txo cov serotonin hauv lub cev.

Qhov cuam tshuam rau Melatonin thiab Pw tsaug zog

Thaum serotonin tau tsim tawm ntawm tryptophan hauv lub cev, nws tuaj yeem hloov mus rau lwm lub tseem ceeb molecule - melatonin.

Qhov tseeb, kev tshawb fawb tau qhia tias nce tryptophan hauv cov ntshav ncaj qha nce ob qho tib si serotonin thiab melatonin ().

Ntxiv rau qhov nrhiav pom nyob rau hauv lub cev, melatonin yog qhov nrov ntxiv thiab muaj nyob hauv ntau cov zaub mov, suav nrog txiv lws suav, txiv pos nphuab thiab txiv hmab ().

Melatonin cuam tshuam kev pw tsaug zog hauv lub cev. Lub voj voog no cuam tshuam ntau lwm txoj haujlwm, suav nrog cov metabolism hauv cov as-ham thiab koj lub cev tiv thaiv kab mob ().

Ntau cov kev tshawb fawb tau pom tias nce tryptophan hauv kev noj haus tuaj yeem txhim kho kev pw tsaug zog los ntawm kev nce melatonin (,).

Ib txoj kev tshawb nrhiav pom tias kev noj zaub mov simptophan-ntxiv rau kev noj tshais thaum noj tshais thiab hmo ua rau cov neeg laus pw tsaug zog sai dua thiab pw tsaug zog ntev dua, piv rau thaum lawv noj zaub mov txawv ().

Cov tsos mob ntawm kev ntxhov siab thiab kev ntxhov siab kuj tau txo qis, thiab nws yog qhov yuav tsum tau ua tus tryptophan pab ntxiv cov serotonin thiab melatonin ntau ntxiv.

Lwm cov kev tshawb fawb kuj tau qhia tias kev noj melatonin ua ib qho ntxiv tuaj yeem txhim kho kev pw tsaug zog thiab zoo (,).

Ntsiab lus Melatonin tseem ceeb rau lub cev kev pw tsaug zog. Ua kom cov tryptophan ntau dua tuaj yeem ua rau kom cov melatonin ntau dua thiab tuaj yeem txhim kho cov pw tsaug zog ntau thiab ua tau zoo.

Qhov chaw ntawm Tryptophan

Ntau cov zaub mov muaj protein ntau yog qhov zoo ntawm tryptophan (28).

Vim tias qhov no, koj tau txais qee cov amino acid yuav luag txhua lub sijhawm koj noj protein.

Koj qhov kev txais yuav nyob ntawm seb koj tau haus zaub mov ntau npaum li cas thiab cov khoom noj protein twg koj noj.

Qee cov khoom noj yog qhov tshwj xeeb hauv tryptophan, suav nrog nqaij qaib, cw, qe, elk thiab roob ris, thiab lwm yam (28).

Nws tau kwv yees hais tias ib txwm noj muaj rau kwv yees li 1 gram ib hnub ().

Koj tuaj yeem ntxiv nrog tryptophan lossis ib qho ntawm cov molecules nws tsim tawm, xws li 5-HTP thiab melatonin.

Ntsiab lus Tryptophan pom nyob rau hauv cov khoom noj uas muaj protein lossis tshuaj ntxiv. Qhov tshwj xeeb ntawm nws hauv koj cov zaub mov noj nws txawv nyob ntawm seb koj noj protein ntau npaum li cas, tab sis nws tau kwv yees tias ib qho kev noj zaub mov zoo rau noj li ntawm 1 gram nyob rau ib hnub.

Yuav Siv Cov Khoom Siv Tryptophan li cas

Yog tias koj xav txhim kho koj kev pw tsaug zog kom zoo thiab muaj lub dag zog zoo, tryptophan tshuaj muaj txiaj ntsig yog txiav txim siab. Txawm li cas los xij, koj tseem muaj lwm txoj hauv kev thiab.

Koj tuaj yeem xaiv muab ntxiv nrog cov lwg me me uas tau los ntawm tryptophan. Cov no suav nrog 5-HTP thiab melatonin.

Yog tias koj noj cov tshuaj tryptophan nws tus kheej, nws yuav raug siv rau hauv lwm cov txheej txheem hauv lub cev dhau ntawm kev ua cov serotonin thiab melatonin, xws li muaj protein lossis niacin ntau lawm. Tias yog vim li cas ntxiv nrog 5-HTP lossis melatonin tuaj yeem yog qhov kev xaiv zoo dua rau qee cov neeg ().

Cov neeg uas xav txhim kho lawv lub siab lossis lub hlwb kom zoo yuav xaiv noj cov tshuaj tryptophan lossis 5-HTP.

Ob qho no tuaj yeem nce serotonin, txawm hais tias 5-HTP tuaj yeem hloov mus rau serotonin sai dua ().

Dab tsi ntxiv, 5-HTP tuaj yeem muaj lwm yam cuam tshuam, xws li txo qis kev noj zaub mov thiab lub cev hnyav (,).

Kev noj tshuaj ntawm 5-HTP yuav muaj txog li 100–900 mg ib hnub ().

Rau cov neeg uas txaus siab tshaj plaws hauv kev txhawb nqa pw, ntxiv nrog melatonin yuav yog qhov kev xaiv zoo tshaj plaws ().

Cov koob tshuaj ntawm 0.5-5 mg ib hnub tau siv, nrog 2 mg yog qhov koob tshuaj tshaj plaws ().

Rau cov neeg uas siv tshuaj tryptophan nws tus kheej, noj ntau txog 5 gram nyob rau hauv ib hnub tau qhia ().

Ntsiab lus Tryptophan lossis nws cov khoom lag luam (5-HTP thiab melatonin) tuaj yeem noj ib leeg zuj zus raws li kev noj zaub mov noj. Yog tias koj xaiv noj ib qho ntawm cov kev pab no, qhov kev xaiv zoo tshaj plaws yog nyob ntawm cov tsos mob uas koj tau tsom mus.

Sab sij huam

Txij li cov tryptophan yog cov amino acid pom nyob hauv ntau yam zaub mov, nws tau kwv yees tias muaj kev nyab xeeb hauv cov khoom qub.

Nws tau kwv yees hais tias ib txwm noj muaj 1 gram nyob rau ib hnub, tab sis qee cov neeg xaiv ntxiv nrog cov koob tshuaj ntau txog 5 gram nyob rau ib hnub ().

Nws qhov kev mob tshwm sim muaj peev xwm tau soj ntsuam ntau dua 50 xyoo, thiab ob peb tug tau qhia tawm.

Txawm li cas los xij, qee qhov kev mob tshwm sim xws li xeev siab thiab kiv taub hau tau tshaj tawm ntawm koob tshuaj ntau dua 50 mg rau ib qhov hnyav ntawm lub cev, los yog 3.4 grams rau 150 phaus (68-kg) cov neeg laus ().

Cov kev mob tshwm sim tuaj yeem ua rau pom meej dua thaum tryptophan lossis 5-HTP yog noj nrog rau cov tshuaj uas cuam tshuam rau qib serotonin, xws li tshuaj tiv thaiv kab mob siab.

Thaum kev ua si ntawm serotonin muaj ntau heev dhau lawm, ib qho xwm txheej hu ua serotonin syndrome tuaj yeem tshwm sim ().

Nws tuaj yeem ua rau ntau cov tsos mob, nrog rau kev tawm hws, tshee tshee, ntxhov siab thiab delirium ().

Yog tias koj noj tshuaj uas cuam tshuam rau koj qib serotonin, xav sab laj nrog koj tus kws kho mob ua ntej noj cov tshuaj tryptophan lossis 5-HTP ntxiv.

Ntsiab lus Kev tshawb fawb ntawm cov tshuaj pab tryptophan qhia txog cov teebmeem tsawg kawg nkaus. Txawm li cas los xij, muaj qee zaus tsis tuaj yeem xeev siab thiab kiv taub hau yog tau pom zoo dua ntawm cov koob tshuaj ntau dua. Cov kev mob tshwm sim tuaj yeem ua rau hnyav dua thaum noj cov tshuaj uas cuam tshuam rau serotonin ntau ntau.

Rau hauv qab Kab

Koj lub cev siv cov tryptophan los ua ntau lub molecules tseem ceeb, suav nrog serotonin thiab melatonin.

Serotonin cuam tshuam koj lub siab, kev xav thiab kev coj ua, thaum melatonin cuam tshuam koj lub voj voog pw tsaug zog.

Yog li, qib qis tryptophan tuaj yeem txo cov serotonin thiab melatonin ntau ntau, ua rau muaj kev cuam tshuam loj.

Txawm hais tias tryptophan pom nyob hauv cov khoom noj muaj protein, nws feem ntau tau noj los ua ntxiv. Tej zaum yuav nyab xeeb thaum noj pes tsawg. Txawm li cas los xij, muaj cov kev mob tshwm sim rau qee zaum.

Cov kev mob tshwm sim no tuaj yeem ua rau hnyav dua yog tias koj tseem noj tshuaj uas cuam tshuam rau koj cov qib serotonin, xws li tshuaj tiv thaiv kab mob siab.

Muaj ntau ntawm cov lwg me me tryptophan tsim tawm hauv lub cev, suav nrog melatonin, kuj tseem muag ua tshuaj noj.

Tshaj tag nrho, tryptophan yog qhov tseem ceeb amino acid rau koj kev noj qab haus huv thiab kev nyob zoo. Qee tus neeg yuav tau txais txiaj ntsig los ntawm kev ua kom lawv cov amino acid los yog cov lwg me me uas nws tsim tawm.

Kev Kho Khoom Noj: Cov Khoom Noj Kom Zoo Dua Kom Tsaug Zog