Inositol: Bhenefiti, Side Mhedzisiro uye Dosage

Zvemukati

• Chii chinonzi Inositol?
• Unogona Kuva neMental Health Bhenefiti
• Panic Dambudziko
• Kushungurudzika
• Bipolar Dambudziko
• Inogona Kuvandudza Zviratidzo zvePolycystic Ovary Syndrome
• Inogona Kubatsira Kudzora Metabolic Syndrome Njodzi Zviitiko
• Inogona Kudzivirira Chirwere cheshuga Panguva Yepamuviri
• Zvimwe Zvichabatsira
• Side Migumisiro uye kudyidzana
• Yakakurudzirwa Dosages
• Icho Chinokosha

Inositol, dzimwe nguva inonzi vhitamini B8, inowanzoitika mune zvekudya zvakaita semichero, bhinzi, zviyo uye nzungu ().

Muviri wako unogona zvakare kuburitsa inositol kubva kumakabhohaidhiretsi aunodya.

Nekudaro, kutsvagisa kunoratidza kuti inositol yekuwedzera muchimiro chekuwedzera inogona kuve nemabhenefiti mazhinji ehutano.

Ichi chinyorwa chinotarisa zvakadzama mabhenefiti, madhivhosi akakurudzirwa uye mhedzisiro mhedzisiro yeinositol inowedzera.

Chii chinonzi Inositol?

Kunyangwe ichiwanzo kunzi vhitamini B8, inositol haisi vhitamini zvachose asi mhando yeshuga ine mabasa akakosha akati wandei.

Inositol inotamba chinzvimbo chemuviri mumuviri wako sechinhu chikuru chema cell membranes ().

Iyo zvakare inokanganisa chiito che insulini, iyo hormone yakakosha pakurapa shuga yeropa. Uye zvakare, inobata vatumwa vemakemikari muuropi hwako, senge serotonin uye dopamine (,).

Izvo zvave zvichifungidzirwa kuti chaicho chikafu muUS chine dzakatenderedza 1 gramu yeinositol pazuva. Zviwanikwa zvakapfuma zvinosanganisira zviyo, bhinzi, nzungu uye michero mitsva nemiriwo ().

Nekudaro, yekuwedzera madosi einositol anowanzo kuve akakwirira. Vanotsvagurudza vakadzidza mabhenefiti emadhosi kusvika kumagiramu gumi nemasere pazuva - nemhedzisiro inovimbisa uye mashoma mhedzisiro.

Inositol imhando yeshuga inobatsira kupa chimiro kumasero ako. Iyo zvakare inokanganisa iyo hormone insulin uye mashandiro emakemikari vatumwa muuropi hwako.

Unogona Kuva neMental Health Bhenefiti

Inositol inogona kubatsira kuyera makemikari akakosha muuropi hwako, kusanganisira iwo anotendwa kuti anokanganisa moyo wako, senge serotonin uye dopamine ().

Sezvineiwo, vatsvagiri vakaona kuti vamwe vanhu vane kushushikana, kushushikana uye kusagadzikana kwekumanikidza vane mashoma ezasi einositol muhuropi hwavo (,).

Kunyangwe kutsvagurudza kuchidikanwa, ongororo dzinoverengeka dzinoratidza kuti inositol ine mukana wekuva imwe nzira yekurapa kwehutano hwepfungwa. Izvo zvinoita sekunge zvine mashoma mhedzisiro pane echinyakare mishonga ().

Panic Dambudziko

Nepo kutsvagurudza kuchiri kushoma, inositol zvinowedzera zvinogona kubatsira pakurapa kutya chirwere, fomu yakaoma yekuzvidya mwoyo.

Ivo vane panic kusagadzikana vanosangana nekuvhunduka, izvo zvinongoerekana zviri manzwiro ekutya kukuru. Zviratidzo zvinosanganisira kurovera kwemoyo nekukurumidza, kufema, dzungu, kudikitira uye kurira kana kunzwa kunzwa mumaoko (7).

Mune kumwe kuongorora, vanhu makumi maviri vane panic disorder vakatora chero 18-gramu inositol yekuwedzera kana yakajairika mishonga yekuzvidya moyo zuva rega rega kwemwedzi mumwe. Avo vanotora inositol vaive nekutya kushoma pasvondo, zvichienzaniswa nevanhu vanotora mishonga yekuzvidya mwoyo ().

Saizvozvowo, muchidzidzo chevhiki-ina, vanhu vakasangana nekuvhunduka uye kushoma kwekuvhunduka pavanotora magiramu gumi nemaviri einositol pazuva ().

Kushungurudzika

Inositol inogona kugadzirisa zviratidzo zvekuora mwoyo, asi kutsvagurudza kwakave nemhedzisiro.

Semuenzaniso, ongororo yekutanga yakaratidza kuti kutora gumi nemaviri-gramu inositol yekuwedzera zuva rega rega kwemavhiki mana kunatsiridza zviratidzo muvanhu vane kushushikana ().

Mukupesana, zvidzidzo zvinotevera zvakatadza kuratidza chero zvakakosha ().

Pakazara, hapana humbowo hwakakwana kuti utaure kana inositol ine chokwadi chekushungurudzika.

Bipolar Dambudziko

Sezvazvakaita nemamwe mamiriro ehutano hwepfungwa, tsvagurudzo yemhedzisiro yeinositol uye bipolar kusagadzikana ishoma. Nekudaro, mhedzisiro yezvidzidzo zvekutanga zvinoita sekuvimbisa (,).

Semuenzaniso, kudzidza kudiki muvana vane bipolar spectrum kusagadzikana kwakaratidza kuderedzwa kwezviratidzo zvemania uye kushushikana apo musanganiswa we3 magiramu e omega-3 mafuta acids uye anosvika magiramu maviri einositol akatorwa zuva nezuva kwemasvondo gumi nemaviri ().

Pamusoro pezvo, zvidzidzo zvinoratidza kuti magiramu 3-6 einositol inotorwa zuva nezuva inogona kubatsira kudzikisa zviratidzo zvepsoriasis zvinokonzerwa ne lithiamu, mushonga unowanzo shandiswa kurapa bipolar kusagadzikana (,).

Kunyangwe kutsvagurudza kuri kudikanwa, inositol inoratidza kugona senge imwe nzira yekurapa sarudzo yehutano hwepfungwa, kusanganisira kutya chirwere, kushushikana uye bipolar kusagadzikana.

Inogona Kuvandudza Zviratidzo zvePolycystic Ovary Syndrome

Polycystic ovary syndrome (PCOS) mamiriro anokonzera kusaenzana kwehomoni muvakadzi, izvo zvinogona kutungamira kune zvisina kujairika nguva uye kushaya mbereko. Kurera huremu, shuga yepamusoro yeropa uye cholesterol isingadiwe uye mwero we triglyceride zvakare zvine chekuita nePCOS (16).

Inositol zvinowedzera zvinogona kugadzirisa zviratidzo zvePCOS, kunyanya kana zvabatanidzwa nefolic acid.

Semuenzaniso, zvidzidzo zvekiriniki zvinoratidza kuti madosi ezuva nezuva einositol uye folic acid inogona kubatsira kudzikisa huwandu hwe triglycerides muropa. Ivo vanogona zvakare kunatsiridza insulin kushanda uye zvishoma kudzikira kweropa kune avo vane PCOS (,,).

Uyezve, kutsvagisa kwekutanga kwakawana kuti kusanganiswa kweinositol uye folic acid inogona kusimudzira ovulation mune vakadzi vane nyaya dzekubereka kubva kuCPOS (, 21).

Mune kumwe kuongorora, 4 magiramu einositol uye 400 mcg yefolic acid inotorwa zuva nezuva kwemwedzi mitatu yakakonzera ovulation mu62% yevakadzi vanorapwa ().

Inositol inogona kubatsira kudzikisa huwandu hweropa triglyceride, kugadzirisa insulin basa, kudzikira kweropa uye kukurudzira ovulation mune vakadzi vane polycystic ovary syndrome (PCOS).

Inogona Kubatsira Kudzora Metabolic Syndrome Njodzi Zviitiko

Zvidzidzo zvekiriniki zvinoratidza kuti inositol zvinowedzera zvinogona kubatsira kune avo vane metabolic syndrome (,).

Metabolic syndrome iboka remamiriro ezvinhu anomutsa njodzi yako yechirwere chisingaperi, kusanganisira chirwere chemwoyo uye mhando 2 chirwere cheshuga.

Kunyanya, mashanu mamiriro akasanganiswa ne metabolic syndrome ():

• Mafuta akawandisa munzvimbo yemudumbu
• Yakakwira mazinga e triglycerides muropa
• Yakadzika "yakanaka" HDL cholesterol mwero
• Yakakwira BP
• Yakakwira ropa shuga

Muchidzidzo chegore-refu chemakiriniki mune makumi masere evakadzi vane metabolic syndrome, 2 magiramu einositol anotorwa kaviri pazuva kuderedzwa ropa triglyceride mazinga neavhareji 34% uye yakazara cholesterol ne22%. Kuvandudzwa kweropa uye shuga yeropa zvakaonekwa zvakare ().

Zvinoshamisa kuti, makumi maviri muzana evakadzi vanotora inositol zvinowedzera havasati vasangana neyakagadziriswa metabolic syndrome pakupera kwechidzidzo ().

Inositol inogona kubatsira kudzora metabolic njodzi zvinhu nekubatsira kudzikira kweropa triglyceride mazinga, kuwedzerwa kweropa uye shuga yeropa. Iyo inogona zvakare kuvandudza cholesterol mazinga.

Inogona Kudzivirira Chirwere cheshuga Panguva Yepamuviri

Vamwe vakadzi vanoona shuga yakakwira muropa panguva yepamuviri. Ichi chiitiko chinonzi gestational chirwere cheshuga (GDM) uye chinomanikidza kusvika gumi muzana yepamuviri muUS gore rega (25,).

Muzvidzidzo zvemhuka, inositol yanga iine hukama chaihwo nebasa re insulin, hormone inodzora mashuga eropa (,).

Chiverengero chishoma chete chedzidzo chinowanikwa pane yekuwedzera uye GDM muvanhu. Zvisinei, vamwe vanotaura kuti mubatanidzwa wemagiramu mana emyo-inositol uye 400 mcg ye folic acid inogona kubatsira mukudzivirira GDM painotorwa zuva nezuva panguva yepamuviri (,,).

Nekudaro, kumwe kutsvagurudza kunodiwa, sezvo zvimwe zvidzidzo zvisina kuratidza iwo mamwe maitiro ().

Inositol inogona kubatsira kudzivirira huwandu hweshuga yeropa panguva yekuzvitakura painotorwa pamwe chete ne folic acid, asi zvimwe zvidzidzo zvinodiwa kuti usimbise izvi.

Zvimwe Zvichabatsira

Inositol yakadzidzwa senge ingangoita yekurapa sarudzo yemamiriro mazhinji.

Kunze kweizvo zvataurwa, tsvagiridzo inositol inogona kubatsira mune inotevera mamiriro:

• Kufema kunetseka chirwere: Mune vacheche vasati vatanga, inositol inoita senge inobatsira pakurapa kufema kubva mumapapu asina kusimukira ().
• Tora 2 chirwere cheshuga: Chidzidzo chekutanga chinoratidza kuti inositol uye folic acid inotorwa zuva nezuva kwemwedzi mitanhatu inogona kubatsira kudzora shuga yeropa muvanhu vane rudzi rwechipiri chirwere cheshuga ().
• Kucherekedza-kumanikidza kusagadzikana (OCD): Chidzidzo chidiki chinoratidza kuti magiramu gumi nemana einositol akatorwa zuva nezuva kwemavhiki matanhatu anogona kudzikisa zviratidzo zveOCD ().

Inositol ndiyo inogona kurapwa nzira kune preterm vacheche vane mweya wekufema kushungurudzika. Inogona zvakare kubatsira kudzora shuga yeropa muvanhu vane chirwere cheshuga cheshuga uye inogona kudzikisira zviratidzo zvekunyanyisa-kumanikidza kusagadzikana.

Side Migumisiro uye kudyidzana

Inositol zvinowedzera zvinoita kunge zvinoregererwa nevanhu vazhinji.

Nekudaro, zvinyoro mhedzisiro mhedzisiro zvakataurwa nemadosi e12 gramu pazuva kana kupfuura. Izvi zvinosanganisira kusvotwa, gasi, kunetseka kurara, kutemwa nemusoro, dzungu uye kuneta ().

Kusvika kumagiramu mana einositol zuva nezuva akatorwa nemadzimai akazvitakura muzvidzidzo pasina zvinokanganisa, kunyangwe kutsvagurudza kuri kudiwa munharaunda iyi (,).

Iko hakuna zvakare kwakaringana zvidzidzo zvekuona kuchengetedzeka kweanowedzera panguva yekuyamwisa. Nekudaro, mukaka wemuzamu unoratidzika kunge wakasarudzika muinositol ().

Mukuwedzera, hazvina kujeka kana inositol zvinowedzera zvakachengeteka kushandiswa kwenguva refu. Muzvidzidzo zvakawanda, inositol zvinowedzera zvakangotorwa kwegore kana zvishoma.

Sezvo nechero chekuwedzera, taura nachiremba wako usati watora inositol.

Inositol zvinowedzeredza zvinosanganisirwa nezvishoma uye zvishoma zvinyoro zvakashata mhedzisiro. Kumwe kutsvagurudza kunodiwa kuti uone kuchengeteka kwayo mune vakadzi vane nhumbu uye vanoyamwisa pamwe nekushandisa kwenguva refu.

Yakakurudzirwa Dosages

Kune maviri akakosha mafomu einositol anoshandiswa mukuwedzera, anoti myo-inositol (MYO) uye D-chiro-inositol (DCI).

Kunyangwe pasina chibvumirano chepamutemo pamhando inoshanda kwazvo uye chipimo chemushonga, zvinotevera zvaonekwa kunge zvinobudirira muzvidzidzo zvekutsvaga:

• Zvemamiriro ehutano hwepfungwa: 12-18 magiramu eMYO kamwe zuva nezuva kwemavhiki mana (,,,).
• Nezve polycystic ovary syndrome: 1.2 gramu yeDCI kamwe zuva nezuva, kana 2 magiramu eMYO uye 200 mcg yefolic acid kaviri zuva nezuva kwemwedzi mitanhatu (,).
• Nezve metabolic syndrome: 2 magiramu eMYO kaviri zuva nezuva kwegore rimwe ().
• Yezve shuga yeropa kutonga mune gestational chirwere cheshuga: 2 gramu eMYO uye 400 mcg ye folic acid kaviri zuva nezuva panguva yekuzvitakura (,,).
• Yezve shuga yeropa kudzora murudzi rwechipiri chirwere cheshuga: 1 gramu yeDCI uye 400 mcg folic acid kamwe pazuva pazuva kwemwedzi mitanhatu ().

Nepo izvi inositol doses dzichiita sedzinobatsira kune mamwe mamiriro munguva pfupi, kumwe kutsvagurudza kunodiwa kuti uone kana vakachengeteka uye vachishanda kwenguva yakareba.

Iko hakuna kubvumirana kwepamutemo kwezviyero zvakakurudzirwa zveinositol. Dosage uye mhando yeinositol yekuwedzera inosiyana zvichienderana nemamiriro acho.

Icho Chinokosha

Kutsvagurudza kunoratidza kuti inositol inogona kubatsira vanhu vane hutano hwepfungwa uye metabolic mamiriro, senge kutya chirwere, kushushikana, bipolar kusagadzikana, polycystic ovary syndrome, metabolic syndrome uye chirwere cheshuga.

Inoita kunge yakachengeteka kune vanhu vazhinji uye inokonzeresa zvinyoro chete kana paine mhedzisiro mune ezuva nezuva madhizaini kusvika ku18 gramu.

Nepo chikafu chako chingave chiine shoma inositol, kutora chinowedzera kunogona kubatsira kune vamwe.

Nguva dzose kurukura nezvekushandisa kwezvokuwedzera pamwe nemupi wako wehutano wekutanga.