Pehea e hoʻonui ai ʻo Tryptophan i kou hiamoe hiamoe a me ke ʻano

Anter

• He aha ia ʻo Triptophan?
• Nā hopena ma luna o ka mood, ka lawena a me ka ʻike
• Hoʻopili ʻia nā pae haʻahaʻa me nā maʻi Mood
• Nā Pae Haʻahaʻa e Hoʻopilikia ai i ka Memo a me ke aʻo ʻana
• He kuleana ʻo Serotonin no nā hopena he nui
• Ka hopena ma Melatonin a me ka hiamoe
• Nā Kumuwaiwai o Tryptophan
• Pehea e hoʻohana ai i nā mea hoʻāʻo Tryptophan
• Nā ʻaoʻao ʻaoʻao
• Ka Laina Lalo
• Hoʻoponopono ʻAi: Mea ʻai no ka Hiamoe Maikaʻi

Ua ʻike ka poʻe āpau i ka hiamoe maikaʻi o ka pō e hoʻomākaukau ai iā ʻoe e kū i ke ao.

ʻO ka mea hou aʻe, hoʻonui kekahi mau meaʻai i ka maikaʻi o ka hiamoe maikaʻi a kākoʻo i kou ʻano.

ʻO Tryptophan, kahi amino acid i loaʻa i nā meaʻai a me nā mea hoʻopiha, ʻo ia kekahi o lākou.

Pono ia no ka hana ʻana i nā protein a me nā mole ʻē aʻe i kou kino, me kahi mau mea e pono ai no ka hiamoe maikaʻi a me ke ʻano.

Kūkākūkā kēia ʻatikala i nā hopena o ka tryptophan ma kēia mau ʻaoʻao koʻikoʻi o kou ola.

He aha ia ʻo Triptophan?

ʻO tryptophan kekahi o nā amino acid i loaʻa i nā meaʻai i loaʻa ka protein.

I kou kino, hoʻohana ʻia nā amino acid e hana i nā protein akā lawelawe pū kekahi i nā hana ʻē aʻe ().

ʻO kahi laʻana, pono lākou e hana i kekahi mau molekiola nui e kōkua i ka lawe ʻana i nā hōʻailona.

I ke kikoʻī, hiki ke hoʻololi ʻia ka tryptophan i kahi mole i kapa ʻia ʻo 5-HTP (5-hydroxytr Egyptophan), i hoʻohana ʻia e hana i ka serotonin a me ka melatonin (,).

Hoʻopili ka Serotonin i kekahi mau lālā, me ka lolo a me nā ʻōpū. I ka lolo kikoʻī, hoʻohuli ia i ka hiamoe, ka noʻonoʻo a me ka naʻau (,).

I kēia manawa, he melonain kahi hōmona e pili nui ana i kāu pōʻai hiamoe ().

Ma ke ʻano holoʻokoʻa, pono ka tryptophan a me nā mole i hana ʻia i mea e pono ai ka hana o kou kino.

Hōʻuluʻulu Manaʻo ʻO ka tryptophan kahi amino acid i hiki ke hoʻololi ʻia i mau mole nui, e like me serotonin a me melatonin. Hana ʻia ʻo Tryptophan a me nā mole i nā hana i loko o ke kino, e like me ka hiamoe, ke ʻano a me ka lawena.

Nā hopena ma luna o ka mood, ka lawena a me ka ʻike

ʻOiai he nui nā hana a ka tryptophan, ʻike nui ʻia ka hopena ma ka lolo.

Hoʻopili ʻia nā pae haʻahaʻa me nā maʻi Mood

Ua hōʻike ʻia kekahi mau noiʻi e hiki i nā mea e ʻike nei i ke kaumaha ke loaʻa i nā pae tryptophan i haʻahaʻa ma mua o ka maʻamau (, 8).

Ua nānā ʻia nā noiʻi ʻē aʻe i nā hopena o ka hoʻololi ʻana i nā kiʻekiʻe o ke koko o ka tryptophan.

Ma ka hoʻohaʻahaʻa ʻana i nā pae tryptophan, hiki i nā mea noiʻi ke aʻo e pili ana i kāna mau hana. E hana pēlā, hoʻopau nā mea hoʻopaʻa haʻawina i nā nui o nā amino acid, me ka ʻole o ka tryptophan ().

ʻO kekahi o ia ʻano noiʻi i hōʻike ʻia he 15 mau mākua olakino i kahi kaona kaumaha i ʻelua mau manawa - hoʻokahi manawa ke loaʻa iā lākou nā pae koko tryptophan maʻamau a hoʻokahi manawa ke loaʻa nā pae haʻahaʻa ().

Ua ʻike nā kānaka noiʻi ʻoi aku ke kiʻekiʻe o ka hopohopo, ka hoʻopilikia a me nā manaʻo o ka hopohopo ke haʻahaʻa nā pae o ka tryptophan.

Ma muli o kēia mau hopena, hiki i nā pae haʻahaʻa o ka tryptophan ke kōkua i ka hopohopo ().

Hiki paha iā lākou ke hoʻonui i ka huhū a me ka impulsiveness i loko o nā poʻe kūpikipiki ().

Ma ka ʻaoʻao ʻē aʻe, hiki ke kākoʻo i ka tryptophan i mea e ulu ai ka nohona maikaʻi ().

Hōʻuluʻulu Manaʻo Ua hōʻike ʻia kahi noiʻi e hiki i nā pae haʻahaʻa o ka tryptophan ke kōkua i nā maʻi maʻi, me ke kaumaha a me ka hopohopo.

Nā Pae Haʻahaʻa e Hoʻopilikia ai i ka Memo a me ke aʻo ʻana

Hiki ke hoʻololi i nā pae o ka tryptophan i mau ʻano o ka ʻike.

Ua ʻike ʻia kahi noiʻi i ka wā e hoʻohaʻahaʻa ʻia ai nā pae tryptophan, ʻoi aku ka maikaʻi o ka hana hoʻomanaʻo lōʻihi ma mua o ka maʻamau o nā pae ().

Ua ʻike ʻia kēia mau hopena me ka nānā ʻole inā he moʻolelo ʻohana ko ka poʻe komo.

Hoʻohui ʻia, loaʻa kahi loiloi nui i loaʻa nā pae tryptophan haʻahaʻa i hopena maikaʻi ʻole i ka ʻike a me ka hoʻomanaʻo.

Hoʻohui pilikino ʻia ka hoʻomanaʻo i nā hanana a me nā ʻike.

Pili paha kēia mau hopena ma muli o ka hoʻoliʻiliʻi o nā pae tryptophan, e hoʻemi ana ka hana serotonin ().

Hōʻuluʻulu Manaʻo He mea nui ʻo Tryptophan no ka hana noʻonoʻo ma muli o kāna kuleana i ka hana serotonin. Hiki i nā pae haʻahaʻa o kēia amino acid ke hoʻopōʻino i kou ʻike, me kou hoʻomanaʻo ʻana i nā hanana a i ʻole nā ​​ʻike.

He kuleana ʻo Serotonin no nā hopena he nui

I ke kino, hiki ke hoʻololi ʻia ka tryptophan i loko o ka mole 5-HTP, a laila hana serotonin (,).

Ma muli o nā hoʻokolohua he nui, ʻae ka poʻe noiʻi he nui nā hopena o nā pae tryptophan kiʻekiʻe a haʻahaʻa paha e pili ana i nā hopena ma serotonin a i ʻole 5-HTP ().

I nā huaʻōlelo ʻē aʻe, hiki i ka hoʻonui ʻana i kāna mau pae ke alakaʻi i ka hoʻonui ʻia o 5-HTP a me serotonin (,).

Hoʻopili ka Serotonin a me 5-HTP i nā kaʻina hana he nui i ka lolo, a me ka hoʻopili ʻana me kā lākou hana maʻamau e hoʻopili i ke kaumaha a me ka hopohopo ().

I ka ʻoiaʻiʻo, nui nā lāʻau i hoʻolālā ʻia e mālama i ke kaumaha e hoʻololi i ka hana a serotonin i ka lolo e hoʻonui i kāna hana ().

ʻO ka mea hou aʻe, hoʻohuli ka serotonin i nā hana i ka lolo e pili ana i ke aʻo ʻana (20).

Hiki i ka mālama ʻana me 5-HTP ke kōkua i ka hoʻonui ʻana i ka serotonin a hoʻomaikaʻi i ka naʻau a me nā maʻi panic, a me ka hiamoe (,).

Ma ke ʻano holoʻokoʻa, ʻo ka hoʻolilo o tryptophan i serotonin ke kuleana no nā hopena he nui i ʻike ʻia i ke ʻano a me ka noʻonoʻo ().

Hōʻuluʻulu Manaʻo ʻO ka mea nui o ka tryptophan ma muli o kāna kuleana i ka hana serotonin. Pono ka serotonin no ka hana kūpono o ka lolo, a ʻo nā pae tryptophan haʻahaʻa e hōʻemi i ka nui o ka serotonin i ke kino.

Ka hopena ma Melatonin a me ka hiamoe

I ka manawa e hana ʻia ai ka serotonin mai ka tryptophan i loko o ke kino, hiki ke hoʻololi ʻia i mole mole nui - melatonin.

I ka ʻoiaʻiʻo, ua hōʻike ʻia ka noiʻi ʻana o ka hoʻonui ʻana i ka tryptophan i ke koko e hoʻonui pono ai i nā serotonin a me nā melatonin ().

Ma waho o ka loaʻa kūlohelohe i ke kino, melatonin kahi mea makemake nui ʻia a loaʻa i loko o nā meaʻai, e like me nā ʻōmato, nā strawberry a me nā hua waina ().

Hoʻoikaika ʻo Melatonin i ke kaapuni hiamoe o ke kino. Hoʻopili kēia pōʻai i nā hana ʻē aʻe, e like me ka metabolism o nā meaola a me kāu ʻōnaehana pale ().

Ua hōʻike ʻia kekahi mau noiʻi ʻana e hoʻonui ana i ka tryptophan i ka papaʻai hiki ke hoʻomaikaʻi i ka hiamoe ma o ka hoʻonui ʻana i ka melatonin (,).

Ua ʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana i ka palaoa i hoʻonui ʻia me ka tryptophan i ka ʻaina kakahiaka a me ka ʻaina awakea ua kōkua i ka poʻe mākua e hiamoe me ka hiamoe lōʻihi, ke hoʻohālikelike ʻia i ka wā a lākou e ʻai ai i nā sereala maʻamau ().

Ua hoʻemi pū ʻia nā ʻōuli o ke hopohopo a me ke kaumaha, a ua kōkua paha ka tryptophan e hoʻonui i ka serotonin a me ka melatonin.

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i ka lawe ʻana i ka melatonin ma ke ʻano he kōkua i hiki ke hoʻomaikaʻi i ka nui o ka hiamoe a me ka maikaʻi (,).

Hōʻuluʻulu Manaʻo He mea nui ʻo Melatonin i ke kaapuni hiamoe o ke kino. Hiki i ka hoʻonui ʻana i ka loaʻa ʻana o ka tryptophan ke alakaʻi i nā pae melatonin kiʻekiʻe aʻe a hoʻomaikaʻi paha i ka nui o ka hiamoe a me ka maikaʻi.

Nā Kumuwaiwai o Tryptophan

Nui nā ʻano like ʻole i loko o nā protein nā kumu waiwai maikaʻi o ka tryptophan (28).

Ma muli o kēia, loaʻa iā ʻoe kekahi o kēia amino acid kokoke i kēlā me kēia manawa ke ʻai ʻoe i ka protein.

Aia kāu ʻai i ka nui o ka protein āu e ʻai ai a me nā kumu protein āu e ʻai ai.

ʻOi aku ke kiʻekiʻe o kekahi mau meaʻai i ka tryptophan, e like me nā manu moa, ʻōpae, hua, elk a me ka pāpaʻi, a me nā mea ʻē aʻe (28).

Ua koho ʻia e hāʻawi kahi papaʻai maʻamau i kahi 1 gram i kēlā me kēia lā ().

Hiki iā ʻoe ke hoʻohui me ka tryptophan a i ʻole kekahi o nā mole i hana ʻia e like me 5-HTP a me melatonin.

Hōʻuluʻulu Manaʻo Loaʻa ʻo tryptophan i nā meaʻai i loaʻa ka protein a i ʻole nā ​​mea hoʻohui. ʻO ka helu kikoʻī o ia mea i kāu papaʻai e loli ana i ka nui a me nā ʻano protein āu e ʻai ai, akā ua manaʻo ʻia e hāʻawi ʻia kahi papaʻai maʻamau e pili ana i 1 gram i kēlā me kēia lā.

Pehea e hoʻohana ai i nā mea hoʻāʻo Tryptophan

Inā makemake ʻoe e hoʻomaikaʻi i kou maikaʻi hiamoe a me ke olakino, pono e noʻonoʻo pono ʻia nā mea hoʻāʻo tryptophan. Eia nō naʻe, loaʻa iā ʻoe nā koho ʻē aʻe.

Hiki iā ʻoe ke koho e hoʻohui me nā mole i lawe ʻia mai ka tryptophan. Hoʻopili kēia i 5-HTP a me melatonin.

Inā ʻoe e lawe iā tryptophan ponoʻī, hoʻohana ʻia ia i nā hana kino ʻē aʻe ma kahi o ka hana ʻana i ka serotonin a me ka melatonin, e like me ka protein a i ʻole ka hana niacin. ʻO ia ke kumu e lilo ai ke kākoʻo ʻana me 5-HTP a i ʻole melatonin i koho maikaʻi loa no kekahi poʻe ().

ʻO ka poʻe e makemake e hoʻomaikaʻi i ko lākou naʻau a i ʻole ko lākou ʻike hiki ke koho e lawe i nā pākuʻi tryptophan a i ʻole 5-HTP.

Hiki i nā mea ʻelua ke hoʻonui i ka serotonin, ʻoiai ʻo 5-HTP hiki ke hoʻololi ʻia i serotonin me ka wikiwiki ().

He aha hou aʻe, hiki i ka 5-HTP ke loaʻa nā hopena ʻē aʻe, e like me ka hōʻemi ʻana i ka ʻai a me ke kaumaha o ke kino (,).

Hana ʻia nā hana o 5-HTP mai 100-900 mg i kēlā me kēia lā ().

No ka poʻe i hoihoi nui i ka hāpai ʻana i ka hiamoe, ʻo ke kākoʻo ʻana me ka melatonin ke koho maikaʻi loa ().

Hoʻohana ʻia nā hana o 0.5-5 mg i kēlā me kēia lā, me ka 2 mg ʻo ka maʻa maʻamau ().

No kēlā poʻe e lawe iā tryptophan iā ia iho, ua hōʻike ʻia nā lāʻau o 5 mau gram i kēlā me kēia lā ().

Hōʻuluʻulu Manaʻo Hiki ke lawe pākahi ʻia ʻo Tryptophan a i ʻole nā ​​huahana (5-HTP a me melatonin) me he mea lā he mea hoʻopiha meaʻai. Inā koho ʻoe e lawe i kekahi o kēia mau mea hoʻopili, ʻo ka koho maikaʻi loa e pili ana i nā ʻōuli āu e ʻimi nei.

Nā ʻaoʻao ʻaoʻao

ʻOiai ʻo ka tryptophan kahi amino acid i loaʻa i nā meaʻai he nui, manaʻo ʻia he palekana ia i nā nui maʻamau.

Ua koho ʻia aia kahi papaʻai maʻamau i ka 1 gram i kēlā lā i kēia lā, akā koho kekahi mau mea e hoʻohui me nā kaha a hiki i 5 gram i kēlā me kēia lā ().

Ua nānā ʻia nā hopena ʻē aʻe no 50 mau makahiki, a he kakaikahi loa o lākou i hōʻike ʻia.

Eia nō naʻe, ʻo nā hopena ʻē aʻe e like me ka nausea a me ka dizziness ua hōʻike ʻia ma nā kaha ma mua o 50 mg i kēlā me kēia kilokilo o ke kaumaha o ke kino, a i ʻole 3.4 gram no kahi mākua he 150 paona (68-kg) ().

Hiki ke ʻike ʻia nā hopena ʻē aʻe ke lawe ʻia ka tryptophan a i ʻole 5-HTP me nā lāʻau e hoʻohuli i nā pae serotonin, e like me nā antidepressants.

Ke hoʻonui nui ʻia ka hana o ka serotonin, hiki i kahi ʻano i kapa ʻia ʻo serotonin syndrome ke hopena ().

Hiki iā ia ke kumu i kekahi mau hōʻailona, ​​e like me ka sweating, tremors, agitation and delirium ().

Inā ʻoe e lawe i nā lāʻau e hoʻopili i kāu pae serotonin, e noʻonoʻo e nīnau i kāu kauka ma mua o ka lawe ʻana i nā mea hoʻāʻo tryptophan a i ʻole 5-HTP.

Hōʻuluʻulu Manaʻo Hōʻike nā haʻawina e pili ana i nā pākuʻi tryptophan i nā hopena liʻiliʻi. Eia nō naʻe, ʻike ʻia ka nausea a me ka dizziness i kekahi manawa i nā koina kiʻekiʻe. Hiki ke lilo i nā hopena ʻē aʻe i mea ʻoi loa ke lawe i nā lāʻau e hoʻohuli i nā pae serotonin.

Ka Laina Lalo

Hoʻohana kou kino i ka tryptophan e hana i mau mole nui, e like me serotonin a me melatonin.

Hoʻopili ka Serotonin i kou ʻano, ʻike a me kāu lawena, ʻoiai melatonin e hoʻohuli i kāu pōpō hiamoe-hiamoe.

No laila, hoʻemi ka pae tryptophan haʻahaʻa i nā pae serotonin a me melatonin, e alakaʻi ai i nā hopena maikaʻi ʻole.

ʻOiai loaʻa ka tryptophan i nā meaʻai i loko o ka protein, lawe pinepine ʻia ia me ke kumukanawai. Malia paha palekana ia i nā kauā kaulike. Eia nō naʻe, hiki i nā hopena hopena i kekahi manawa.

Hiki ke lilo i mau hopena ʻē aʻe i mea koʻikoʻi inā lawe pū ʻoe i ka lāʻau e hoʻohuli i kāu mau pae serotonin, e like me nā antidepressants.

Kūʻai ʻia kekahi o nā molekiola tryptophan i ke kino, me ka melatonin, i mea hoʻohui.

Ma ka hapanui, ʻo ka tryptophan kahi acid amino koʻikoʻi no kou olakino a olakino. Hiki ke pōmaikaʻi kekahi mau kānaka mai ka hoʻonui ʻana i kā lākou lawe ʻana i kēia amino acid a i ʻole nā ​​molekoki e hana ai.

Hoʻoponopono ʻAi: Mea ʻai no ka Hiamoe Maikaʻi