Yadda ake shan Phosphatidylserine?

2023-11-08 13:50:04

Phosphatidylserine sanannen kari ne na raguwa wanda aka zayyana don haɓaka aikin kwakwalwa, haɓaka yanayi, da haɓaka wasan motsa jiki. Amma don ganin cikakken kewayon fa'idodin phosphatidylserine, yana da mahimmanci a ɗauka daidai. A cikin wannan abun da ke ciki, za mu bincika mafi kyawun allurai, lokaci, da shawarwarin aiki don ƙarin phosphatidylserine da aka kafa akan binciken kimiyya na baya-bayan nan.

Fahimtar yadda ake shan phosphatidylserine daidai zai iya taimakawa haɓaka tasirin sa. Binciken abubuwa kamar lozenge, lokaci, kariya na aminci, da kayan daki na gefe na iya tabbatar da cewa an yi amfani da phosphatidylserine daidai don saduwa da yanayin lafiyar mutum.

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Menene Phosphatidylserine?

Samarinka phospholipid ne wanda aka samar a cikin jiki don tallafawa aikin salula na yau da kullun, musamman a cikin tawul na jijiyoyi. Abu ne mai mahimmanci na membranes cell membranes.(1)

Ƙarin phosphatidylserine yawanci ana samun shi daga tushen waken soya ko kabeji. An ba da shawarar don inganta ƙwarewar fahimta, aikin motsa jiki, yanayi, da kuma amsawar jiki ga damuwa. [2]

Bincike ya nuna cewa phosphatidylserine na iya aiki ta hanyar inganta yawan ruwan tantanin halitta, yana ƙarfafa sakin neurotransmitter, da murkushe samfurin cortisol. har yanzu ba a fahimci tsarinsa gaba ɗaya ba.(3)

Siffofin Phosphatidylserine

Phosphatidylserine yana samuwa a cikin capsule, softgel, ko foda. Manyan siffofin sun haɗa da:

- Capsules: Capsules na phosphatidylserine sun ƙunshi phosphatidylserine foda a cikin wani kwanon rufi mai cin ganyayyaki ko gelatin. Capsules sune nau'i na yau da kullum.

- Softgels: Waɗannan suna ba da ruwa phosphatidylserine a cikin capsule gelatin mai laushi. Wasu sun fi son softgels don sauƙin sha. [4]

- foda: Babban Foda na Phosphatidylserine za a iya gauraye su cikin smoothies, ruwa ko ruwan 'ya'yan itace don sassauƙan dosing. Foda kuma na iya haɓaka sha.

Akwai ƙaramin shaida da ke nuna manyan bambance-bambance a cikin inganci tsakanin waɗannan nau'ikan. Capsules suna ba da zaɓi mafi dacewa don amfani na yau da kullun ga yawancin mutane. Tuntuɓi likita akan mafi kyawun nau'in phosphatidylserine don biyan bukatun ku.

Amfanin da aka yarda

Nazarin tantance phosphatidylserine don haɓaka fahimi sun yi amfani da boluses daga 100-500 MG kowace rana, gabaɗaya zuwa kashi biyu.(5)

Don wasan motsa jiki da sarrafa damuwa, allurai na 300-800 MG kowace rana sun fi kowa. An yi amfani da allurai har zuwa 2000 MG kowace rana cikin aminci a cikin bincike, amma babu wata shaida ta fa'idodi mafi girma sama da 800 MG. [6]

Ƙananan allurai a kusa da 100 MG na iya zama dacewa ga matasa, manya masu lafiya. Manya tsofaffi na iya amfana daga 400-500 MG kowace rana. Koyaushe bi jagororin sashi akan lakabin kari.

Yana da kyau a fara da 100-300 MG kowace rana kuma a hankali karuwa bisa ga juriya na mutum da tasirin da ake so. Raba sashi cikin allurai 2-3 a duk rana.

Lokacin Kariyar Phosphatidylserine

Mafi kyawun lokacin phosphatidylserine ya dogara da wani yanki akan burin ku don kari. Wasu bincike sun nuna:

- fa'idodin fahimi, ɗauki 100-300 mg 30-60 mintuna kafin ayyuka masu buƙatar tunani kamar karatu, gwajin gwaji ko ayyukan aiki. [7]

- aikin motsa jiki, ɗauki 300-800 MG 60-90 mintuna kafin motsa jiki. Yin hawan keke na 100-300 MG kafin, lokacin da kuma bayan motsa jiki na iya taimakawa. [8]

- yanayi da damuwa, ɗauki mafi girma allurai na 300-800 MG a farkon rana. Yada cikin allurai 2-3. [9]

- Don lafiyar gabaɗaya, nufin yin daidaitattun allurai ta hanyar ɗaukar allurai 1-3 a lokuta na yau da kullun kowace rana tare da abinci.

Ɗauki phosphatidylserine tare da abinci lokacin da zai yiwu, kamar yadda kitse na abinci na iya haɓaka sha. [10] Lokacin allurai sa'o'i 4-6 baya don tsayayyen ɗaukar hoto.

La'akari don Amfani

Phosphatidylserine girma zai fi kyau a sha tare da abinci mai ɗauke da mai don ƙara yawan nutsewa. misalan sun haɗa da avocado, kifin adipose, goro, zanen man zaitun, qwai, da kiwo mai kitse.(11)

A guji shan phosphatidylserine tare da abubuwan sha masu zafi kamar kofi ko shayi, saboda yawan zafin jiki na iya rushe shi. [12]

Bada minti 30-60 bayan shan phosphatidylserine kafin shan abubuwan shan caffeinated, saboda maganin kafeyin na iya rage sha.

Stagger phosphatidylserine dosing daga magunguna ko wasu kari don hana yuwuwar hulɗar. Tuntuɓi likita kafin haɗawa da magungunan kashe jini, masu kwantar da hankali, da cholesterol ko magungunan ciwon sukari. [13]

La'akari da Lafiya

Phosphatidylserine gabaɗaya an yarda da shi ta mafi yawan mutane a allunan da aka ba da shawarar. Amma wasu kayayyaki masu laushi suna yiwuwa, gami da farkawa, raunin ciki, da ciwon kai.(14)

Akwai rashin isassun bayanan aminci akan phosphatidylserine ga mata masu juna biyu ko masu shayarwa, don haka ba a ba da shawarar ƙarin ba. Wadanda ke da cututtukan jini ya kamata su yi taka-tsan-tsan da phosphatidylserine saboda ramukan zub da jini a fakaice.(15)

Mummunan mu'amala na iya faruwa yayin haɗa phosphatidylserine tare da lithium, magungunan kashe qwari, masu hana rigakafi, da wasu magungunan masu ciwon sukari. Koyaushe tuntuɓi likita kafin fara kari. [16]

Shin yana da kyau a sha Phosphatidylserine da dare ko safe?

Yawancin bincike sun nuna shan phosphatidylserine da safe na iya zama wanda aka fi so don dalilai da yawa:

- Yana iya inganta aikin fahimi da kuzari yayin rana. [17]

- Yana iya rage cortisol spikes da safe. [18]

- Yana iya yin mu'amala tare da rhythm na circadian na jiki. [19]

- Yana iya rushe barci idan an kusa da lokacin kwanciya barci, maiyuwa saboda kunnawa kwakwalwa.

Duk da haka, wasu mutane suna ba da rahoton mafi kyawun ingancin barci lokacin shan phosphatidylserine da dare. Wannan na iya dogara da lozenge-ƙananan boluses (100- 300 MG) da dare ba su da yuwuwar kutsawa cikin barci.

Yana da salo don bin shawarwarin masana'anta ko guru na dayvs. Aikin dare ya dogara akan buƙatunku da abubuwan da kuke so.

Shin yana da aminci a sha Phosphatidylserine Kullum?

Bincike ya nuna cewa yana da haɗari ga matuƙar daidaikun mutane su ɗauki daidaitattun ƙarin boluses na phosphatidylserine a kullum akan tushen ci gaba.

Boluses har zuwa 500 MG kowace rana don makonni 12 da 800 MG kowace rana don watanni 6 an yi amfani da su cikin aminci a cikin binciken tare da mafi ƙarancin kayan gefe.(20)

Har yanzu, wasu masana suna ba da shawarar shan phosphatidylserine a cikin hawan keke, kamar kwanaki 5 akan, kwana 2. Wannan na iya taimakawa wajen juriya na tsawon lokaci.

Kamar yadda yake tare da kowane kari, yana da mahimmanci don ɗaukar mafi ƙarancin magani mai inganci, rufe martanin ku, kuma tuntuɓi ƙwararrun kiwon lafiya kafin amfani da dogon lokaci na rana.

Yaya tsawon lokacin da ake ɗauka don Phosphatidylserine yana aiki?

Bincike ya nuna phosphatidylserine na iya fara samar da fa'idodin fahimi da abubuwan da ke da alaƙa a cikin 30-60 twinkles na kari. Koyaya, tasirin kololuwa yana buƙatar daidaitaccen amfani na yau da kullun na makonni 4-6 ko fiye. [21]

Ɗaya daga cikin binciken ya gano 300mg kowace rana ya inganta abubuwan ƙwaƙwalwar ajiya da fahimta bayan kwanaki 15 kawai. [22] Amma wasu gwaje-gwajen sun nuna ƙarin fa'idodi masu mahimmanci akan gwaje-gwajen fahimi bayan makonni 3-4 na ci gaba da amfani. [23]

Don rage cortisol da sarrafa damuwa, phosphatidylserine na iya fara aiki a cikin makonni 1-2 amma sakamako mafi kyau na iya ɗaukar makonni 4-6. [24] Tsarin lokaci na iya bambanta sosai bisa ga mutum ɗaya da sashi. Tuntuɓi likita don jagora.

Me bai kamata a sha tare da Phosphatidylserine ba?


Akwai ƙayyadaddun ƙayyadaddun ƙayyadaddun abubuwa da ƙari waɗanda zasu iya hulɗa tare da phosphatidylserine kuma bai kamata a ɗauka tare ba sai dai idan an yarda da shi ta hanyar croaker:

-Magungunan jini kamar warfarin, clopidogrel da aspirin - na iya ƙara haɗarin zubar jini [25]

Magungunan Cholesterol kamar statins - na iya ƙara haɗarin lalacewar tsoka [26]

- Magungunan kwantar da hankali kamar ambien, xanax, valium - na iya haɓaka tasirin kwantar da hankali sosai [27]

- Abubuwan ƙarfafawa kamar maganin kafeyin ko wasu magungunan ADHD - na iya adawa da tasirin

Hormones kamar corticosteroids, estrogen, thyroid hormones - na iya rushe tasirin [28]

Koyaushe tuntuɓi croaker ɗin ku kafin shan phosphatidylserine tare da kowane takamaiman bayani ko kari don taimakawa alaƙar da ba ta dace ba.

Menene Mummunan Effects na Phosphatidylserine?

A cikin allunan da aka ba da shawarar, phosphatidylserine yana da haƙiƙanin kayan gefe da yawa a cikin mutane. har yanzu, wasu fayyace kaya na iya haɗawa da:

- Rashin barci da rashin natsuwa, musamman idan aka sha da yamma [29].

- Ciwon ciki, tashin zuciya ko gudawa, musamman a yawan allurai [30]

- Ciwon kai ko dizziness a cikin mutane masu hankali, sau da yawa na wucin gadi [31]

- Ƙara haɗarin zub da jini idan an haɗa shi da magungunan kashe jini [32]

- Gajiya ko gajiya, maiyuwa saboda saukar da cortisol [33]

Akwai kaɗan idan duk wani mummunan sakamako masu illa masu alaƙa da phosphatidylserine kanta a daidaitattun allurai. Amma yana iya yin hulɗa tare da wasu magunguna. Tuntuɓi likita idan wani abu game da halayen ya faru.

Shin Phosphatidylserine Yana Sa Ku Barci?

Phosphatidylserine ba a haɗa shi da sa mutane su ji barci ko barci ba. A gaskiya ma, wasu bincike sun nuna cewa yana iya samun kaya mai laushi.

Ɗaya daga cikin binciken ya tabbatar da cewa 600 MG kowace rana yana inganta sha'awar rashin barci da kuma sauke rashin barci na rana idan aka kwatanta da placebo a cikin masu girma masu lafiya.(34)

Yana yiwuwa phosphatidylserine na iya haifar da barci a cikin mutane masu hankali, musamman a mafi girma allurai. Wannan na iya kasancewa yana da alaƙa da tasirin sa akan samar da cortisol.

Koyaya, duk wani jin bacci ko gajiya kuma ana iya danganta shi da takamaiman alama ko tushen phosphatidylserine. Abubuwan haɓaka masu inganci daga masana'anta masu daraja ba su da yuwuwar haifar da lalata.

Kammalawa

Phosphatidylserine yana tasowa azaman ƙarin sanannen kari don lafiyar kwakwalwa, aikin motsa jiki, aikin danniya, da jin daɗin rayuwa gabaɗaya. Ta bin ƙa'idodin ƙa'idodi, lokaci, da jagororin aiki, ana iya ɗaukar phosphatidylserine da kyau don cimma matsakaicin fa'ida.

Matsakaicin boluses suna kewayo daga 100-800 MG kowace rana, waɗanda aka ɗauka tare da abubuwan da ke ɗauke da mai, kuma ana yin hawan keke kowace rana na dogon lokaci. Yana iya fara aiki a cikin 30-60 kyalkyali, tare da karɓuwa kaya sama da makonni 4-6. Karkashin kulawar likita, phosphatidylserine na iya zama amintaccen, ingantaccen izini ga ikon haɓaka kwakwalwa.

Hubei Sanxin Biotechnology Co., Ltd. ya haɗu da bincike da haɓakawa, samarwa da tallace-tallace na shekaru masu yawa. Mu ne abin dogaronku Babban Foda na Phosphatidylserine dillali. Za mu iya ba da sabis na musamman azaman buƙatarku.

email: nancy@sanxinbio.com

References:

[1] https://www.ncbi.nlm.nih.gov/books/NBK557818/

[2] https://www.healthline.com/nutrition/phosphatidylserine

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503954/

[4] https://blog.priceplow.com/supplement-news/best-phosphatidylserine-100-capsules  

[5] https://examine.com/supplements/phosphatidylserine/#dosage

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966935/

[7] https://www.ncbi.nlm.nih.gov/pubmed/28642622

[8] https://www.ncbi.nlm.nih.gov/pubmed/24845134

[9] https://www.ncbi.nlm.nih.gov/pubmed/18616866

[10] https://ods.od.nih.gov/factsheets/Phosphatidylserine-HealthProfessional/

[11] https://thebrainboost.com/how-to-maximize-phosphatidylserine-absorption/

[12] https://www.pureencapsulationspro.com/blog/2015/02/09/tips-for-taking-phosphatidylserine/

[13] https://examine.com/supplements/phosphatidylserine/

[14] https://www.webmd.com/diet/phosphatidylserine-risks-and-benefits

[15] https://www.healthline.com/nutrition/phosphatidylserine#safety

[16] https://www.verywellmind.com/the-benefits-of-phosphatidylserine-89438#side-effects-and-cautions

[17] https://www.lifeextension.com/magazine/2013/3/The-Forgotten-Longevity-Benefits-of-Tamed-Stress/Page-01

[18] https://www.ncbi.nlm.nih.gov/pubmed/18616866

[19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/

[20] https://examine.com/supplements/phosphatidylserine/

[21] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503954/

[22] https://www.ncbi.nlm.nih.gov/pubmed/24955564

[23] https://www.ncbi.nlm.nih.gov/pubmed/28828155

[24] https://www.ncbi.nlm.nih.gov/pubmed/18616866

[25] https://www.webmd.com/vitamins-and-supplements/phosphatidylserine-uses-and-risks#1-4

[26] https://examine.com/supplements/phosphatidylserine/

[27] https://www.verywellhealth.com/the-benefits-of-phosphatidylserine-89438#side-effects-and-cautions

[28] https://www.webmd.com/vitamins/ai/ingredientmono-1087/phosphatidylserine

[29] https://www.webmd.com/diet/phosphatidylserine-risks-and-benefits#1-6

[30] https://www.verywellfit.com/phosphatidylserine-for-adhd-adhd-supplement-5223119

[31] https://blog.priceplow.com/supplement-news/best-phosphatidylserine-100-capsules  

[32] https://examine.com/supplements/phosphatidylserine/

[33] https://www.optimallivingdynamics.com/blog/phosphatidylserine-benefits-side-effects-and-clinical-research

[34] https://www.ncbi.nlm.nih.gov/pubmed/21081843

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