Cov amino acid tryptophan muaj ntau yam txiaj ntsig kev noj qab haus huv, tab sis nws cov teebmeem ntawm lub hlwb kev noj qab haus huv yog tsim nyog sau cia.Nws cuam tshuam rau koj lub siab xav, kev paub thiab kev coj cwj pwm, nrog rau koj lub sijhawm pw tsaug zog.
Nws yog qhov xav tau los ntawm lub cev los ua cov proteins thiab lwm cov molecules tseem ceeb, suav nrog cov tseem ceeb rau kev pw tsaug zog zoo thiab lub siab xav.
Tshwj xeeb, tryptophan tuaj yeem hloov mus rau hauv cov molecule hu ua 5-HTP (5-hydroxytryptophan), uas yog siv los ua serotonin thiab melatonin (2, 3).
Serotonin cuam tshuam rau ntau lub cev, nrog rau lub hlwb thiab cov hnyuv.Tshwj xeeb hauv lub hlwb, nws cuam tshuam rau kev pw tsaug zog, kev paub, thiab kev xav (4, 5).
Ua ke, tryptophan thiab cov molecules nws tsim yog qhov tseem ceeb rau lub cev ua haujlwm zoo.
Cov ntsiab lus Tryptophan yog cov amino acid uas tuaj yeem hloov mus rau ntau lub molecules tseem ceeb, suav nrog serotonin thiab melatonin.Tryptophan thiab cov molecules nws tsim muaj feem xyuam rau ntau lub cev ua haujlwm, suav nrog kev pw tsaug zog, mus ob peb vas, thiab kev coj cwj pwm.
Ntau qhov kev tshawb fawb tau pom tias cov neeg uas muaj kev nyuaj siab yuav muaj qis dua li ib txwm muaj tryptophan (7, 8).
Los ntawm kev txo qis tryptophan, cov kws tshawb fawb tuaj yeem kawm txog nws txoj haujlwm.Txhawm rau ua qhov no, cov neeg koom nrog kev tshawb fawb tau noj ntau cov amino acids nrog lossis tsis muaj tryptophan (9).
Hauv ib txoj kev tshawb fawb, 15 cov neeg laus noj qab haus huv tau raug rau ib puag ncig kev ntxhov siab ob zaug: ib zaug thaum lawv muaj cov ntshav tryptophan ib txwm muaj thiab ib zaug thaum lawv muaj ntshav qis tryptophan (10).
Cov kws tshawb fawb pom tau tias thaum cov neeg koom nrog qis qis ntawm tryptophan, kev ntxhov siab, kev ntxhov siab, thiab kev ntxhov siab yog siab dua.
Cov ntsiab lus: Kev tshawb fawb qhia tau hais tias qis tryptophan tuaj yeem ua rau muaj kev xav tsis zoo, nrog rau kev nyuaj siab thiab kev ntxhov siab.
Ib txoj kev tshawb nrhiav pom tias thaum cov qib tryptophan tau qis dua, kev ua haujlwm ntev lub cim xeeb tsis zoo dua li qib qub (14).
Tsis tas li ntawd, kev tshuaj xyuas loj pom tau tias qis qis ntawm tryptophan cuam tshuam rau kev paub thiab kev nco (15).
Cov teebmeem no yuav cuam tshuam txog kev txo qis tryptophan thiab txo qis serotonin ntau lawm (15).
Cov ntsiab lus: Tryptophan yog qhov tseem ceeb rau cov txheej txheem kev txawj ntse vim nws lub luag haujlwm hauv serotonin ntau lawm.Qib qis ntawm cov amino acid no tuaj yeem cuam tshuam koj lub peev xwm kev txawj ntse, suav nrog kev nco txog cov xwm txheej lossis kev paub dhau los.
Hauv vivo, tryptophan tuaj yeem hloov mus rau 5-HTP molecules, uas tom qab ntawd tsim serotonin (14, 16).
Raws li ntau qhov kev sim, cov kws tshawb fawb pom zoo tias ntau qhov cuam tshuam ntawm qib siab lossis qis tryptophan yog vim nws cov nyhuv ntawm serotonin lossis 5-HTP (15).
Serotonin thiab 5-HTP cuam tshuam nrog ntau cov txheej txheem hauv lub hlwb, thiab cuam tshuam nrog lawv cov kev ua ub no tuaj yeem ua rau muaj kev nyuaj siab thiab kev ntxhov siab (5).
Qhov tseeb, ntau cov tshuaj siv los kho kev nyuaj siab hloov pauv li cas serotonin ua haujlwm hauv lub hlwb, nce nws cov haujlwm (19).
5-HTP kev kho mob kuj tuaj yeem pab nce qib serotonin thiab txhim kho kev xav, nrog rau txo kev ntxhov siab thiab insomnia (5, 21).
Zuag qhia tag nrho, kev hloov pauv ntawm tryptophan rau serotonin yog lub luag haujlwm rau ntau qhov kev pom zoo ntawm kev xav thiab kev paub (15).
Cov ntsiab lus: Qhov tseem ceeb ntawm tryptophan tuaj yeem yog vim nws lub luag haujlwm hauv kev tsim cov serotonin.Serotonin yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm lub hlwb, thiab qib qis ntawm tryptophan tuaj yeem txo cov serotonin hauv lub cev.
Thaum serotonin tsim tawm hauv lub cev los ntawm tryptophan, nws tuaj yeem hloov mus rau lwm yam tseem ceeb molecule, melatonin.
Qhov tseeb, kev tshawb fawb qhia tau hais tias kev nce ntshav ntawm tryptophan ncaj qha nce qib serotonin thiab melatonin (17).
Ntxiv nrog rau melatonin, uas muaj nyob rau hauv lub cev, melatonin kuj yog ib qho khoom noj uas nrov tshaj plaws nyob rau hauv ntau yam khoom noj, xws li txiv lws suav, strawberries, thiab txiv hmab txiv ntoo (22Trusted Source).
Melatonin cuam tshuam rau lub cev pw tsaug zog-tsim lub voj voog.Lub voj voog no cuam tshuam rau ntau yam haujlwm, suav nrog cov khoom noj metabolism thiab lub cev tiv thaiv kab mob (23).
Ntau qhov kev tshawb fawb tau pom tias kev noj zaub mov tryptophan txhim kho kev pw tsaug zog los ntawm kev nce melatonin (24, 25).
Ib txoj kev tshawb nrhiav pom tias noj tryptophan-nplua nuj cereal rau pluas tshais thiab noj hmo pab cov neeg laus tsaug zog sai thiab tsaug zog ntev dua piv rau kev noj zaub mov zoo (25).
Cov tsos mob ntawm kev ntxhov siab thiab kev nyuaj siab kuj tau txo, thiab tryptophan yuav ua rau kom cov qib serotonin thiab melatonin nce.
Lwm cov kev tshawb fawb kuj tau pom tias noj melatonin ua ib qho ntxiv txhim kho cov nyiaj thiab pw tsaug zog zoo (26, 27).
Cov ntsiab lus: Melatonin yog ib qho tseem ceeb rau lub cev pw tsaug zog-tsim voj voog.Ua kom tryptophan kom tsawg tuaj yeem ua rau cov qib melatonin nce ntxiv thiab txhim kho kom muaj nuj nqis thiab pw tsaug zog zoo.
Qee cov zaub mov tshwj xeeb tshaj yog nyob rau hauv tryptophan, suav nrog nqaij qaib, cws, qe, moose thiab crabs (28).
Koj tuaj yeem ntxiv tryptophan lossis ib qho ntawm cov molecules nws ua, xws li 5-HTP thiab melatonin.
Cov ntsiab lus: Tryptophan muaj nyob rau hauv cov khoom noj uas muaj cov protein lossis cov tshuaj ntxiv.Tus nqi pes tsawg ntawm cov protein hauv koj cov zaub mov yuav txawv nyob ntawm seb tus nqi thiab hom protein uas koj noj, tab sis nws tau kwv yees tias cov zaub mov raug muab li 1 gram ntawm cov protein ib hnub.
Yog tias koj tab tom nrhiav kev txhim kho koj txoj kev pw tsaug zog zoo thiab kev noj qab haus huv, tryptophan tshuaj ntxiv yog tsim nyog xav txog.Txawm li cas los xij, koj muaj lwm txoj kev xaiv.
Koj tuaj yeem txiav txim siab ntxiv cov molecules tau los ntawm tryptophan.Cov no suav nrog 5-HTP thiab melatonin.
Yog tias koj noj tryptophan nws tus kheej, nws tuaj yeem siv rau lwm cov txheej txheem hauv lub cev nrog rau kev tsim cov serotonin thiab melatonin, xws li protein lossis niacin ntau lawm.Qhov no yog vim li cas ntxiv nrog 5-HTP lossis melatonin tuaj yeem yog qhov kev xaiv zoo dua rau qee tus neeg (5).
Cov neeg uas tab tom nrhiav kev txhim kho kev xav lossis kev paub txog kev ua tau zoo tuaj yeem noj tryptophan lossis 5-HTP tshuaj.
Tsis tas li ntawd, 5-HTP muaj lwm yam teebmeem, xws li txo cov khoom noj thiab lub cev hnyav (30, 31).
Rau cov neeg nyiam tshaj plaws hauv kev txhim kho kev pw tsaug zog, melatonin ntxiv yuav yog qhov kev xaiv zoo tshaj plaws (27).
Cov ntsiab lus: Tryptophan lossis nws cov khoom (5-HTP thiab melatonin) tuaj yeem noj ib leeg raws li kev noj haus ntxiv.Yog tias koj xaiv noj ib qho ntawm cov tshuaj no, qhov kev xaiv zoo tshaj yog nyob ntawm cov tsos mob uas koj tab tom tsom.
Vim tryptophan yog ib qho amino acid uas muaj nyob rau hauv ntau yam khoom noj, nws yog suav tias yog kev nyab xeeb nyob rau hauv ib txwm muaj pes tsawg leeg.
Kev noj zaub mov raug kwv yees tias muaj 1 gram ib hnub, tab sis qee tus neeg xaiv noj cov tshuaj ntxiv txog 5 grams tauj ib hnub (29Trusted Source ).
Nws cov kev mob tshwm sim tau raug kawm rau ntau dua 50 xyoo, tab sis muaj ob peb tsab ntawv ceeb toom ntawm nws.
Txawm li cas los xij, cov kev mob tshwm sim xws li xeev siab thiab kiv taub hau qee zaus tau tshaj tawm ntawm koob tshuaj ntau dua 50 mg / kg lub cev hnyav lossis 3.4 g hauv cov neeg laus hnyav 150 phaus (68 kg) (29).
Cov kev mob tshwm sim tuaj yeem tshwm sim ntau dua thaum noj tryptophan lossis 5-HTP nrog cov tshuaj uas cuam tshuam rau qib serotonin, xws li tshuaj tiv thaiv kev ntxhov siab.
Thaum cov kev ua serotonin nce ntau dhau, ib qho mob hu ua serotonin syndrome tuaj yeem tshwm sim (33).
Yog tias koj noj cov tshuaj uas cuam tshuam rau qib serotonin, nrog koj tus kws kho mob ua ntej noj cov tshuaj tryptophan lossis 5-HTP.
Cov ntsiab lus: Kev tshawb fawb ntawm tryptophan supplementation tau pom tias muaj kev cuam tshuam me ntsis.Txawm li cas los xij, xeev siab thiab kiv taub hau qee zaus tau pom ntawm koob tshuaj ntau dua.Cov kev mob tshwm sim tuaj yeem hnyav dua nrog cov tshuaj uas cuam tshuam rau qib serotonin.
Serotonin cuam tshuam rau koj lub siab, kev paub, thiab tus cwj pwm, thaum melatonin cuam tshuam rau koj lub voj voog pw tsaug zog.