He maha ngā painga hauora o te waikawa amino tryptophan, engari he mea nui kia mōhiotia ōna pānga ki te hauora o te roro. Ka pā ki tō wairua, tō hinengaro me tō whanonga, tae atu ki ō huringa moe.
E hiahiatia ana e te tinana hei hanga pūmua me ētahi atu ngota ngota nui, tae atu ki ngā mea e tika ana mō te moe pai me te wairua pai.
Ina koa, ka taea te huri i te tryptophan hei ngota e kiia nei ko te 5-HTP (5-hydroxytryptophan), e whakamahia ana hei hanga i te serotonin me te melatonin (2, 3).
Ka pā te serotonin ki ētahi okana, tae atu ki te roro me ngā whekau. I roto i te roro, ka pā ki te moe, te hinengaro, me te wairua (4, 5).
Ina huihuia, he mea nui te tryptophan me ngā ngota e whakaputaina ana e ia kia pai ai te mahi a te tinana.
Whakarāpopototanga Ko te Tryptophan he waikawa amino ka taea te huri hei maha o ngā ngota nui, tae atu ki te serotonin me te melatonin. Ka pā te Tryptophan me ngā ngota e whakaputaina ana e ia ki ngā mahi maha o te tinana, tae atu ki te moe, te wairua, me te whanonga.
He maha ngā rangahau kua whakaatu ko te hunga e pāngia ana e te pouri he iti iho i te taumata noa o te tryptophan (7, 8).
Mā te whakaheke i ngā taumata tryptophan, ka taea e ngā kairangahau te ako mō tōna mahi. Hei mahi i tēnei, i kai ngā kaiuru o te rangahau i te nui o ngā waikawa amino me te tryptophan, me te kore rānei (9).
I roto i tētahi rangahau, tekau mā rima ngā pakeke hauora i tūtaki ki tētahi taiao ahotea e rua ngā wā: kotahi i te wā he noa te taumata o te tryptophan i roto i te toto, ā, kotahi i te wā he iti te taumata o te tryptophan i roto i te toto (10).
I kitea e ngā kairangahau mēnā he iti ake ngā taumata tryptophan i roto i ngā kaiuru, ka teitei ake te manukanuka, te manukanuka, me te manawa pākiki.
Whakarāpopototanga: E whakaatu ana ngā rangahau ko te iti o ngā taumata tryptophan ka whai wāhi pea ki ngā mate hinengaro, tae atu ki te pouri me te manukanuka.
I kitea i roto i tētahi rangahau, i te wā i whakaitihia ai ngā taumata tryptophan, he kino ake te mahi mahara roa i ngā taumata noa (14).
Hei tāpiritanga, i kitea i roto i tētahi arotake nui he pānga kino te iti o ngā taumata o te tryptophan ki te hinengaro me te mahara (15).
Tērā pea e pā ana ēnei pānga ki te hekenga o ngā taumata tryptophan me te hekenga o te hanga serotonin (15).
Whakarāpopototanga: He mea nui te tryptophan mō ngā tukanga hinengaro nā tōna mahi i roto i te whakaputanga o te serotonin. Ka taea e ngā taumata iti o tēnei waikawa amino te whakararu i ō pūkenga hinengaro, tae atu ki te mahara ki ngā kaupapa, ki ngā wheako rānei.
I roto i te tinana ora, ka taea te huri i te tryptophan ki ngā ngota 5-HTP, ka hangaia ai te serotonin (14, 16).
I runga i ngā whakamātautau maha, e whakaae ana ngā kairangahau he maha ngā pānga o ngā taumata tryptophan teitei, iti rānei, nā tōna pānga ki te serotonin, ki te 5-HTP rānei (15).
Ka pāngia te roro e te serotonin me te 5-HTP, ā, mā te pāngia o ā rātou mahi noa ka pāngia e te pouri me te manukanuka (5).
Ina hoki, he maha ngā rongoā e whakamahia ana hei rongoā i te pouri ka whakarerekē i te mahi a te serotonin i roto i te roro, ka whakapiki ake i tana mahi (19).
Ka taea hoki e te maimoatanga 5-HTP te āwhina i te whakanui ake i ngā taumata serotonin me te whakapai ake i te wairua, me te whakaiti i ngā whakaekenga mataku me te kore moe (5, 21).
I te nuinga o te wā, ko te hurihanga o te tryptophan ki te serotonin te take o te maha o ngā pānga kua kitea ki te wairua me te hinengaro (15).
Whakarāpopototanga: Ko te hiranga o te tryptophan nā tōna mahi pea i roto i te whakaputanga o te serotonin. He mea nui te serotonin mō te mahi tika o te roro, ā, mā te iti o te taumata o te tryptophan ka taea te whakaiti i te nui o te serotonin i roto i te tinana.
Ina hangaia te serotonin i roto i te tinana mai i te tryptophan, ka taea te huri hei tētahi atu ngota ngota nui, ko te melatonin.
Ina hoki, e whakaatu ana ngā rangahau ko te whakanui ake i ngā taumata o te tryptophan i roto i te toto ka piki ake ngā taumata serotonin me te melatonin (17).
Haunga te melatonin, he mea kei roto i te tinana, he tāpiringa rongonui anō hoki te melatonin e kitea ana i roto i ngā momo kai, tae atu ki ngā tōmato, ngā rōpere, me ngā karepe (22).
Ka pā te melatonin ki te huringa moe-ara o te tinana. Ka pā tēnei huringa ki ngā mahi maha atu, tae atu ki te pākia o ngā matūkai me te pūnaha ārai mate (23).
He maha ngā rangahau kua whakaatu ko te whakanui ake i te tryptophan i roto i te kai ka pai ake te moe mā te whakanui ake i te melatonin (24, 25).
I kitea i roto i tētahi rangahau ko te kai i te pata witi momona i te tryptophan mō te parakuihi me te tina i āwhina i ngā pakeke kia tere ake te moe me te moe roa ake i te kai pata witi noa (25).
Kua whakaitihia hoki ngā tohu o te manukanuka me te pouri, ā, tera pea ka piki ake ngā taumata o te serotonin me te melatonin e te tryptophan.
Kua whakaatuhia hoki e ētahi atu rangahau ko te tango i te melatonin hei tāpiringa ka whakapai ake i te nui me te kounga o te moe (26, 27).
Whakarāpopototanga: He mea nui te melatonin mō te huringa moe-ara o te tinana. Mā te whakanui ake i te kai tryptophan ka piki ake ngā taumata melatonin me te whakapai ake i te nui me te kounga o te moe.
He nui rawa te tryptophan i roto i ētahi kai, tae atu ki te heihei, te kōura, te hua manu, te moose me te pāpaka (28).
Ka taea hoki e koe te tāpiri i te tryptophan, i tētahi rānei o ngā ngota i hangaia e ia, pērā i te 5-HTP me te melatonin.
Whakarāpopototanga: Kei roto i ngā kai kei roto te tryptophan, ngā tāpiringa rānei. Ka rerekē te nui o te pūmua i roto i tō kai i runga i te nui me te momo pūmua e kainga ana e koe, engari e kiia ana he tata ki te 1 karamu o te pūmua ia rā e whakaratohia ana e te kai noa.
Mena kei te hiahia koe ki te whakapai ake i te kounga o tō moe me tō hauora, he pai ki te whakaaro ki ngā tāpiringa tryptophan. Heoi anō, he maha atu āu kōwhiringa.
Tērā pea ka taea e koe te tāpiri i ngā ngota i ahu mai i te tryptophan. Kei roto i ēnei ko te 5-HTP me te melatonin.
Ki te tangohia e koe te tryptophan tonu, ka taea te whakamahi mō ētahi atu tukanga tinana i tua atu i te hanga serotonin me te melatonin, pērā i te hanga pūmua, niacin rānei. Koia te take he pai ake te tāpiri i te 5-HTP, te melatonin rānei mō ētahi tāngata (5).
Ko te hunga e hiahia ana ki te whakapai ake i te wairua, i te mahi hinengaro rānei, ka taea e rātou te tango i te tryptophan, i ngā tāpiringa 5-HTP rānei.
Hei tāpiritanga, he pānga anō tō te 5-HTP, pērā i te whakaiti i te kai me te taumaha o te tinana (30, 31).
Mō te hunga e hiahia ana ki te whakapai ake i te moe, ko te tāpiringa melatonin pea te kōwhiringa pai rawa atu (27).
Whakarāpopototanga: Ka taea te tango i te Tryptophan me ōna hua rānei (5-HTP me te melatonin) hei tāpiringa kai anake. Mena ka whiriwhiri koe ki te tango i tētahi o ēnei tāpiringa, ko te kōwhiringa pai rawa atu ka whakawhirinaki ki ngā tohu e arohia ana e koe.
Nā te mea he waikawa amino te tryptophan e kitea ana i roto i te maha o ngā kai, e kiia ana he haumaru i roto i ngā rahinga noa.
E ai ki te whakaaro, kotahi karamu te nui o te kai i ia rā, engari ko ētahi tāngata ka whiriwhiri ki te tango i ngā tāpiringa tae atu ki te 5 karamu ia rā (29).
Neke atu i te 50 tau e rangahauhia ana ngā pānga taha pea o tēnei mate, engari he iti noa ngā pūrongo mōna.
Heoi anō, kua pūrongohia ētahi pānga taha pēnei i te whakapairuaki me te whanoke i ngā horopeta neke atu i te 50 mg/kg te taumaha tinana, 3.4 karamu rānei mō ngā pakeke e 150 pauna (68 kg) te taumaha (29).
Tērā pea ka nui ake te kitea o ngā pānga taha ina tangohia te tryptophan, te 5-HTP rānei me ngā rongoā e pā ana ki ngā taumata serotonin, pērā i ngā rongoā antidepressants.
Ina nui haere te kaha o te serotonin, ka puta he āhuatanga e mōhiotia ana ko te serotonin syndrome (33).
Mena kei te tango koe i ētahi rongoā e pā ana ki ngā taumata serotonin, me kōrero ki tō tākuta i mua i te tango i te tryptophan, i ngā tāpiringa 5-HTP rānei.
Whakarāpopototanga: Kāore i te nui te pānga o ngā rangahau mō te tāpiringa tryptophan. Heoi, i ētahi wā ka kitea te whakapairuaki me te whanoke i ngā horopeta teitei ake. Tērā pea ka kaha ake ngā pānga taha me ngā rongoā e pā ana ki ngā taumata serotonin.
Ka pā te serotonin ki tō wairua, tō hinengaro, me tō whanonga, ko te melatonin ia ka pā ki tō huringa moe-ara.