Yintoni i-Inositol, kukuphi ukutya okufumaneka kuyo? Iingenelo kunye neeNgozi

Vitamin B8 kwaziwa njenge inositolIvela ngokwemvelo ekutyeni okufana neziqhamo, iimbotyi, iinkozo, kunye namandongomane.

Umzimba ukwafunxa iicarbohydrates inositol inokuvelisa. 

Nangona kunjalo, uphando lubonise ukuba ukuxhaswa kwifomu yokuncedisa inositolIthi inokuba neenzuzo ezininzi zempilo.

Yintoni enokuyenza i-Inositol? 

Nangona ihlala ithathwa njenge-vitamin B8, inositol Akuyona i-vitamin, kodwa uhlobo lweswekile olunemisebenzi emininzi ebalulekileyo. 

InositolIdlala indima yesakhiwo emzimbeni wethu njengenxalenye ephambili ye-membrane yeseli. 

Ikwachaphazela umsebenzi we-insulin, ihomoni eyimfuneko yokulawula iswekile yegazi, kunye nezithunywa zeekhemikhali kwingqondo yethu njenge-serotonin kunye ne-dopamine. 

Imithombo ecebileyo ye-inositol kuquka iicereals, iimbotyi, amandongomane, iziqhamo ezitsha kunye nemifuno.

Nangona kunjalo, ukongezelela inositol iidosi zidla ngokuba phezulu. Abaphandi baye bahlola izibonelelo zeedosi ukuya kuthi ga kwi-18 grams ngosuku, kunye neziphumo ezithembisayo kunye neziphumo ebezingalindelekanga ezimbalwa.

Ziziphi iiNzuzo ze-Inositol?

Iluncedo kwimpilo yengqondo 

InositolInokunceda ukulungelelanisa iikhemikhali ezibalulekileyo kwingqondo, kubandakanywa ihomoni ezichaphazela isimo sengqondo njenge-serotonin kunye ne-dopamine.

Okubangela umdla kukuba, abaphandi ukudakumba, ixhala kunye neengqondo ezisezantsi kwabanye abantu abane-compulsive disorder inositol bafumanise ukuba banamanqanaba. 

Nangona uphando oluninzi luyafuneka, ezinye izifundo inositolIbonisa amandla okuba lolunye unyango lweemeko zempilo yengqondo. Ikwabonakala ineziphumo ebezingalindelekanga ezimbalwa kuneziyobisi zesintu.

Inganceda ukunyanga ukuhlaselwa luvalo

Nangona uphando lusanqongophele, izongezo ze-inositolInokunceda ukunyanga ukuphazamiseka kokuphazamiseka, uhlobo olunzulu lwexhala. 

Abo bane-panic disorder baye bahlaselwe yi-panic attack kunye neemvakalelo ezinzulu zequbuliso zoloyiko. Iimpawu ziquka ukubetha kwentliziyo ngokukhawuleza, ukuphefumla nzima, ukuba nesiyezi, ukubila, kunye nokuntlitheka okanye ukuba ndindisholo ezandleni. 

Kolunye uphononongo, abantu abangama-20 abane-panic disorder bafumana i-1 grams ngosuku kwinyanga enye. isongezelelo se-inositol okanye uthathe iyeza eliqhelekileyo lokuxhalaba. Izigulane ezithatha i-inositolBabenohlaselo loloyiko olumbalwa phakathi evekini kunabo bathathe amayeza okuxhalabisa. 

Ngokufanayo, kwisifundo seeveki ezi-4, abantu bafumana iigram ezili-12 ngosuku. inositol Bebenohlaselo loloyiko olumbalwa naphantsi xa beluthatha.

Yehlisa iimpawu zokudakumba 

Inositol, ukudakumba iimpawu, kodwa uphando lubonise iziphumo ezixubeneyo.

Ngokomzekelo, uphando lwangaphambili lufumene i-4 grams imihla ngemihla kwiiveki ezi-12. isongezelelo se-inositol ibonise ukuba ukuyithatha kuphucula iimpawu kubantu abanokudakumba. 

Ngokwahlukileyo, izifundo ezilandelayo ziye zasilela ukubonisa nayiphi na inzuzo ebalulekileyo. 

Ngokubanzi, inositolAkukho bungqina baneleyo okwangoku bokuxela ukuba ingaba inefuthe lokwenyani kuxinzelelo. 

Ukunciphisa iimpawu ze-bipolar disorder

Njengezinye iimeko zempilo yengqondo, inositol ve ukuxhuzulaUphando malunga nemiphumo ye-n lulinganiselwe. Nangona kunjalo, iziphumo zezifundo zokuqala zikhangeleka zithembisa.

Ngokomzekelo, isifundo esincinci kubantwana abane-bipolar spectrum disorder sifumene i-12 grams ye-omega 3 fatty acids kunye ne-3 grams ye-omega-2 fatty acids imihla ngemihla kwiiveki ezili-XNUMX. inositolKubonise ukuba iimpawu ze-mania kunye nokudakumba ziyehla xa kudityaniswe amayeza. 

Ukongezelela, izifundo zibonisa i-3-6 grams yemihla ngemihla. inositolOku kubonisa ukuba kunokunceda ukunciphisa iimpawu ze-psoriasis ezibangelwa yi-lithium, ichiza eliqhelekileyo elisetyenziselwa ukunyanga i-bipolar disorder.

Inokuphucula iimpawu ze-polycystic ovary syndrome

i-polycystic ovary syndromeyimeko ebangela ukungalingani kwehomoni kwabasetyhini okunokukhokelela kwimijikelezo engaqhelekanga yokuya exesheni kunye nokungazali.

Ukuzuza ubunzima, iswekile yegazi ephezulu, kunye ne-cholesterol engafunekiyo kunye namanqanaba e-triglyceride nawo anokuhambelana ne-PCOS. 

Inositol izongezoinokuchaphazela kakuhle iimpawu ze-PCOS, ngakumbi xa idibene ne-folic acid. 

Ngokomzekelo, izifundo zeklinikhi inositol kunye needosi zemihla ngemihla ze-folic acid zinokunceda ukunciphisa amanqanaba e-triglyceride yegazi. Inokuphucula ukusebenza kwe-insulin kunye nokunciphisa uxinzelelo lwegazi kubantu abane-PCOS.

Ngaphezu koko, uphando lwangaphambili inositol kunye ne-folic acid inokukhuthaza i-ovulation kubasetyhini abaneengxaki zokuzala ngenxa ye-PCOS.

Kwesinye isifundo, iigram ezi-4 zithathwa imihla ngemihla kwiinyanga ezi-4 inositol kunye ne-400 mcg ye-folic acid eyenza i-ovulation kwi-62% yabasetyhini abaphathwayo.

Inceda ukulawula imingcipheko ye-metabolic syndrome

izifundo zeklinikhi izongezo ze-inositoln icebisa ukuba inokuba luncedo kwabo bane-metabolic syndrome. 

I-Metabolic syndrome liqela lezifo ezandisa umngcipheko wezifo ezingapheliyo, kubandakanywa nesifo senhliziyo kunye nohlobo lwe-2 yeswekile.

Ngokukodwa, iimeko ezintlanu zinxulunyaniswa nesifo se-metabolic:

– Amafutha amaninzi kwindawo yesisu

– Amanqanaba aphezulu e-triglyceride egazini

- amanqanaba aphantsi e-cholesterol "elungileyo" ye-HDL

-Uxinzelelo lwegazi

– iswekile yegazi ephezulu 

Kwisifundo seklinikhi sonyaka omnye wabasetyhini abangama-80 abane-syndrome ye-metabolic, i-2 grams ithathwa kabini imihla ngemihla inositolukunciphisa amanqanaba e-triglyceride yegazi ngomyinge we-34% kunye ne-cholesterol epheleleyo ngama-22%. Uxinzelelo lwegazi kunye nokuphuculwa kweswekile yegazi kwabonwa.

Abasetyhini abathatha izongezo ze-inositolI-20% yezigulana azisayi kuhlangabezana nemilinganiselo ye-metabolic syndrome ekupheleni kwesifundo.

Inokuthintela isifo seswekile ekukhulelweni

Abanye abafazi baphuhlisa iswekile ephezulu ngexesha lokukhulelwa. Le meko ibizwa ngokuba yi-gestational diabetes (GDM).

kwizifundo zezilwanyana inositolyayinxulumene ngokuthe ngqo nomsebenzi we-insulin, ihomoni elawula amanqanaba eswekile yegazi.

Isenokuba luncedo kunyango lomhlaza

Ngelixa akukho phando luza kucebisa ukuba lunyango lomhlaza wendalo olusebenzayo, abanye ukutya okuqulethe inositolKungenzeka ukuba iyeza linokunceda ukulwa nomhlaza okanye ubuncinane ukunceda izigulana ngexesha lonyango.

Ukutya okunomxholo ophezulu we-inositolKuyaziwa ukuba kukho ukutya okulwa nomhlaza ngenxa yezinye izizathu. 

Unyango olunokwenzeka lokuphazamiseka kokutya

Nangona uphando ngoku lulinganiselwe, uphando lomqhubi we-2001 lufumene ukuba abantu abanengxaki yokutya eqhelekileyo i-bulimia nervosa kunye nabantu abanengxaki yokutya kakhulu, inositol ufumene iziphumo ezilungileyo xa uncediswa

Kwidosi enkulu kakhulu (i-18 grams ngosuku), iye yagqwesa indawo ye-placebo kwaye yanyusa amanqaku kuzo zontathu izikali zokukala ukuphazamiseka kokutya. 

Ezinye Iingenelo Ezinokubakho

Inositol Kuye kwafundwa njengendlela yonyango enokubakho kwiimeko ezininzi.

Ukongeza kolu phando lukhankanywe ngasentla, inositolicebisa ukuba inokunceda ezi meko zilandelayo: 

isifo sokuphefumla uxinzelelo

Kwiintsana ezingaphambi kwexesha inositolinokunceda ukunyanga iingxaki zokuphefumla ezibangelwa yimiphunga engaphuhlisiyo.

uhlobo 2 seswekile

Isifundo sokuqala, esithathwa yonke imihla kwiinyanga ezi-6 inositol kwaye icebisa ukuba i-folic acid inokunceda ukulawula iswekile yegazi kubantu abanesifo seswekile se-2.

Ukuphazamiseka okunyanzelekileyo okunyanzelekileyo (OCD)

Olunye uphando oluncinci lufumene i-6 grams ethathwa imihla ngemihla kwiiveki ze-18. inositolIcebisa ukuba iyeza linokunciphisa iimpawu ze-OCD.

Ukutya okuqulathe i-Inositol

I-Myo-inositol ixhaphake kakhulu kwiziqhamo ezitsha kunye nemifuno. Ukutya okuqukethe inositol It is:

- Iziqhamo

– Iimbotyi (ekukhethwa ukuba zihlume)

-Iinkozo ezipheleleyo (ngokukhethekileyo zihlume)

– I-oats kunye nebran

-Hazelnut

- Ipelepele yentsimbi

- Iitumato

- Iitapile

- I-asparagus

-Eminye imifuno enamagqabi aluhlaza (ikhale, isipinatshi, njl.)

- Orenji

- Iphitshi

- Ipere

- Imelon

– Iziqhamo zesitrasi ezifana neekalika kunye neelamuni

Iibhanana kunye nokunye ukutya okutyebileyo kwe-potassium

– Inyama yenkomo etyiswe ngengca kunye nezinye inyama eziphilayo

– Amaqanda Organic

Iimveliso zezilwanyana eziqulethe inositol (inyama kunye namaqanda) kufuneka ityiwe ngokwendalo kangangoko kuba ezi zilwanyana ziyatya izibulali zinambuzane kwaye amayeza okubulala iintsholongwane okanye amanye amayeza abanokuthi bawanikwe anokwenza umonakalo omkhulu kunokulunga.

Inositol Side Effects kunye nokusebenzisana 

Inositol izongezo inyamezeleke kakuhle ngabantu abaninzi.

Nangona kunjalo, iziphumo ebezingalindelekanga ezinobuthathaka ziye zaxelwa kwiidosi ze-12 grams ngosuku okanye ngaphezulu. Ezi ziquka isicaphucaphu, igesi, ubunzima bokulala, intloko ebuhlungu, isiyezi kunye nokudinwa. 

Ukufikelela kwi-4 g / ngosuku kubasetyhini abakhulelweyo kwizifundo inositolNangona ichiza lithathwa ngaphandle kweziphumo ebezingalindelekanga, uphando olongezelelweyo luyafuneka kweli nani.

Akukho zifundo ezaneleyo zokuqinisekisa ukhuseleko lokuncedisa ngexesha lokuncelisa. Nangona kunjalo, ubisi lwebele inositol Kubonakala ngathi kutyebile ngokwendalo

Kwakhona, izongezo ze-inositolAkucaci ukuba ikhuselekile na ukusetyenziswa ixesha elide. Kwizifundo ezininzi izongezo ze-inositol ithathwe unyaka omnye okanye ngaphantsi.

Njengaso nasiphi na isongezelelo, inositol Thetha nogqirha wakho ngaphambi kokuba uthathe. 

Isetyenziswa njani i-Inositol?

Izithako ezibini eziphambili ezisetyenziselwa izongezo ifom ye-inositol Kukho: i-myo-inositol (MYO) kunye ne-D-chiro-inositol (DCI).

Nangona kungekho mvumelwano isemthethweni kolona hlobo lusebenzayo kunye nethamo, la mayeza alandelayo abonakaliswe ukuba ayasebenza kwizifundo: 

Ngeemeko zempilo yengqondo: I-4-6 grams ye-MYO kanye ngosuku kwiiveki ezi-12-18. 

Kwi-polycystic ovary syndrome: I-1.2 grams ye-DCI kanye yonke imihla okanye i-6 grams ye-MYO kunye ne-2 mcg ye-folic acid kabini imihla ngemihla kwiinyanga ze-200.

Kwi-metabolic syndrome: 2 grams of MYO kabini ngosuku unyaka omnye.

Ukulawula iswekile yegazi kwi-gestational diabetes: I-MYO kabini ngosuku kunye ne-2 mcg folic acid kabini ngosuku.

Kulawulo lweswekile yegazi kuhlobo lwesi-2 seswekile: I-1 gram ye-DCI kunye ne-6 mcg ye-folic acid kanye imihla ngemihla kwiinyanga ze-400.

Bu iidosi ze-inositolNangona zibonakala zinenzuzo kwiimeko ezithile kwixesha elifutshane, uphando olongezelelweyo luyafuneka ukuze luqinisekise ukuba lukhuselekile kwaye lusebenza kwixesha elide.