Amino acid tryptophan yana da fa'idodin kiwon lafiya da yawa, amma ya kamata a lura da tasirinsa akan lafiyar kwakwalwa.Yana rinjayar yanayin ku, fahimta da halayenku, da kuma yanayin barcinku.
Jiki yana buƙata don yin sunadaran da sauran mahimman ƙwayoyin cuta, gami da waɗanda ke da mahimmanci don ingantaccen bacci da yanayi.
Musamman, ana iya juyar da tryptophan zuwa kwayoyin halitta mai suna 5-HTP (5-hydroxytryptophan), wanda ake amfani dashi don yin serotonin da melatonin (2, 3).
Serotonin yana shafar gabobin da yawa, gami da kwakwalwa da hanji.Musamman a cikin kwakwalwa, yana rinjayar barci, fahimta, da yanayi (4, 5).
A hade tare, tryptophan da kwayoyin da yake samarwa suna da mahimmanci ga jiki yayi aiki da kyau.
Takaitawa Tryptophan amino acid ne wanda za'a iya jujjuya shi zuwa wasu muhimman kwayoyin halitta, gami da serotonin da melatonin.Tryptophan da kwayoyin da yake samarwa suna shafar ayyuka da yawa na jiki, gami da barci, yanayi, da hali.
Yawancin bincike sun nuna cewa mutanen da ke da damuwa na iya samun ƙasa da matakan tryptophan na al'ada (7, 8).
Ta hanyar rage matakan tryptophan, masu bincike zasu iya koyo game da aikinsa.Don yin wannan, mahalarta binciken sun cinye adadi mai yawa na amino acid tare da ko ba tare da tryptophan (9).
A cikin binciken daya, 15 manya masu lafiya sun fallasa zuwa yanayin damuwa sau biyu: sau ɗaya lokacin da suke da matakan tryptophan na jini na al'ada kuma sau ɗaya lokacin da suke da ƙananan matakan tryptophan na jini (10).
Masu binciken sun gano cewa lokacin da mahalarta ke da ƙananan matakan tryptophan, damuwa, jin tsoro, da jin tsoro sun kasance mafi girma.
Takaitawa: Bincike ya nuna cewa ƙananan matakan tryptophan na iya taimakawa ga rikice-rikicen yanayi, gami da damuwa da damuwa.
Ɗaya daga cikin binciken ya gano cewa lokacin da aka rage matakan tryptophan, aikin ƙwaƙwalwar ajiya na dogon lokaci ya fi muni fiye da matakan al'ada (14).
Bugu da ƙari, babban bita ya gano cewa ƙananan matakan tryptophan suna da mummunar tasiri ga cognition da ƙwaƙwalwar ajiya (15).
Wadannan tasirin na iya zama alaƙa da rage matakan tryptophan da rage yawan samar da serotonin (15).
Takaitawa: Tryptophan yana da mahimmanci ga hanyoyin fahimi saboda rawar da yake takawa a cikin samar da serotonin.Ƙananan matakan wannan amino acid na iya lalata ƙwarewar fahimtar ku, gami da ƙwaƙwalwar abubuwan da suka faru ko gogewa.
A cikin vivo, ana iya canza tryptophan zuwa kwayoyin 5-HTP, wanda ke samar da serotonin (14, 16).
Dangane da gwaje-gwaje masu yawa, masu bincike sun yarda cewa yawancin tasirin babban ko ƙananan matakan tryptophan sun kasance saboda tasirin sa akan serotonin ko 5-HTP (15).
Serotonin da 5-HTP suna tsoma baki tare da matakai da yawa a cikin kwakwalwa, kuma tsoma baki tare da ayyukansu na yau da kullun na iya haifar da baƙin ciki da damuwa (5).
A gaskiya ma, yawancin magunguna da ake amfani da su don magance damuwa suna canza yadda serotonin ke aiki a cikin kwakwalwa, yana ƙara yawan aiki (19).
Maganin 5-HTP kuma zai iya taimakawa wajen haɓaka matakan serotonin da inganta yanayi, da kuma rage tashin hankali da rashin barci (5, 21).
Gabaɗaya, jujjuyawar tryptophan zuwa serotonin shine ke da alhakin yawancin abubuwan da aka lura akan yanayi da fahimi (15).
Takaitawa: Muhimmancin tryptophan na iya kasancewa saboda rawar da yake takawa wajen samar da serotonin.Serotonin yana da mahimmanci don aikin da ya dace na kwakwalwa, kuma ƙananan matakan tryptophan na iya rage adadin serotonin a jiki.
Lokacin da aka samar da serotonin a cikin jiki daga tryptophan, ana iya canza shi zuwa wani muhimmin kwayoyin halitta, melatonin.
A gaskiya ma, bincike ya nuna cewa ƙara yawan matakan jini na tryptophan kai tsaye yana ƙara matakan serotonin da melatonin (17).
Bugu da ƙari, melatonin, wanda yake a cikin jiki, melatonin kuma sanannen kari ne da ake samu a cikin nau'o'in abinci, ciki har da tumatir, strawberries, da inabi (22Trusted Source).
Melatonin yana shafar yanayin farkawa na jiki.Wannan sake zagayowar yana shafar wasu ayyuka da yawa, gami da haɓakar abinci mai gina jiki da tsarin rigakafi (23).
Yawancin bincike sun nuna cewa karuwar tryptophan na abinci yana inganta barci ta hanyar ƙara yawan melatonin (24, 25).
Ɗaya daga cikin binciken ya gano cewa cin abinci mai arzikin tryptophan don karin kumallo da abincin dare yana taimakawa manya suyi barci da sauri da kuma barci mai tsawo idan aka kwatanta da cin daidaitattun hatsi (25).
Hakanan an rage alamun damuwa da damuwa, kuma tryptophan yana iya ƙara yawan matakan serotonin da melatonin.
Sauran binciken kuma sun nuna cewa shan melatonin a matsayin kari yana inganta adadin da ingancin barci (26, 27).
Takaitawa: Melatonin yana da mahimmanci ga sake zagayowar bacci na jiki.Ƙara yawan cin abinci na tryptophan na iya ƙara matakan melatonin da inganta yawa da ingancin barci.
Wasu abinci sun fi yawa a cikin tryptophan, gami da kaji, jatan lande, qwai, moose da kaguwa (28).
Hakanan zaka iya ƙara tryptophan ko ɗaya daga cikin kwayoyin da yake samarwa, kamar 5-HTP da melatonin.
Takaitawa: Ana samun Tryptophan a cikin abincin da ke ɗauke da furotin ko kari.Matsakaicin adadin furotin a cikin abincin ku zai bambanta dangane da adadin da nau'in furotin da kuke ci, amma an kiyasta cewa abincin da aka saba yana ba da kusan gram 1 na furotin kowace rana.
Idan kana neman inganta ingancin barcin ku da lafiyar ku, abubuwan da ake amfani da su na tryptophan sun cancanci la'akari.Koyaya, kuna da wasu zaɓuɓɓuka.
Kuna iya yanke shawarar ƙara ƙwayoyin da aka samo daga tryptophan.Waɗannan sun haɗa da 5-HTP da melatonin.
Idan ka sha tryptophan kanta, ana iya amfani da shi don wasu hanyoyin jiki ban da serotonin da samar da melatonin, kamar furotin ko niacin samarwa.Wannan shine dalilin da ya sa haɓakawa da 5-HTP ko melatonin na iya zama mafi kyawun zaɓi ga wasu mutane (5).
Wadanda ke neman inganta yanayi ko aikin fahimi na iya ɗaukar abubuwan da ake amfani da su na tryptophan ko 5-HTP.
Bugu da ƙari, 5-HTP yana da wasu tasiri, kamar rage cin abinci da nauyin jiki (30, 31).
Ga waɗanda suka fi sha'awar inganta barci, ƙarin melatonin na iya zama mafi kyawun zaɓi (27).
Takaitacciyar: Tryptophan ko samfuransa (5-HTP da melatonin) ana iya ɗaukar su kaɗai azaman kari na abinci.Idan ka zaɓi ɗaukar ɗaya daga cikin waɗannan abubuwan kari, mafi kyawun zaɓi ya dogara da alamun da kake niyya.
Domin tryptophan shine amino acid da ake samu a yawancin abinci, ana ɗaukarsa lafiya a cikin adadin al'ada.
An kiyasta abincin da aka saba da shi ya ƙunshi gram 1 a kowace rana, amma wasu mutane sun zaɓi ɗaukar abubuwan kari har zuwa gram 5 kowace rana (29Trusted Source).
An yi nazarin illolinsa fiye da shekaru 50, amma akwai 'yan rahotanni game da shi.
Koyaya, ana ba da rahoton sakamako masu illa kamar tashin zuciya da amai a wasu lokuta a allurai sama da 50 MG / kg nauyin jiki ko 3.4 g a cikin manya masu nauyin kilo 150 (68 kg) (29).
Sakamakon sakamako na iya zama mafi bayyanawa lokacin shan tryptophan ko 5-HTP tare da magungunan da ke shafar matakan serotonin, irin su antidepressants.
Lokacin da aikin serotonin ya karu da yawa, yanayin da aka sani da ciwo na serotonin zai iya faruwa (33).
Idan kuna shan duk wani magungunan da ke shafar matakan serotonin, duba tare da likitan ku kafin shan tryptophan ko 5-HTP kari.
Takaitawa: Nazarin abubuwan da ake amfani da su na tryptophan sun nuna ƙarancin tasiri.Duk da haka, an lura da tashin zuciya da amai a wasu lokuta a mafi girma allurai.Sakamakon sakamako na iya zama mai tsanani tare da magunguna waɗanda ke shafar matakan serotonin.
Serotonin yana shafar yanayin ku, fahimta, da halayenku, yayin da melatonin ke shafar sake zagayowar bacci.