Inositol: Fa'idodi, Tasirin Gyara da Amfani

Wadatacce

• Menene Inositol?
• Iya samun Amfanin Lafiyar Hauka
• Rikicin tsoro
• Bacin rai
• Cutar Bipolar
• Improila Inganta Ciwon Cutar Polycystic Ovary Syndrome
• Helpila Taimakawa Sarrafa kananan Rashin Haɗarin Cutar Ciwo
• Zai Iya Hana Ciwon Suga A Yayin Ciki
• Sauran Fa'idodin Dama
• Tasirin Gyara da Hadin kai
• Nagari Dosages
• Layin .asa

Inositol, wani lokacin ana kiransa bitamin B8, a hankali yakan faru ne a cikin abinci irin su 'ya'yan itace, wake, hatsi da kwayoyi ().

Jikin ka kuma zai iya samar da inositol daga abincin da kake ci.

Koyaya, bincike yana nuna cewa ƙarin inositol a cikin sifofin kari na iya samun fa'idodin kiwon lafiya da yawa.

Wannan labarin yana duban fa'idodi, abubuwanda aka ba da shawarar da kuma tasirin da ke tattare da ƙarin inositol.

Menene Inositol?

Kodayake galibi ana kiransa da bitamin B8, inositol ba bitamin bane kwata-kwata amma shine nau'in sukari tare da ayyuka masu mahimmanci.

Inositol yana taka rawar gani a jikinka a matsayin babban ɓangaren ƙwayoyin salula ().

Hakanan yana tasiri tasirin insulin, wani hormone mai mahimmanci don kula da sukarin jini. Bugu da kari, yana shafar manzannin da ke cikin kwakwalwarka, kamar su serotonin da dopamine (,).

An kiyasta cewa abinci na yau da kullun a cikin Amurka ya ƙunshi kusan gram 1 na inositol kowace rana. Wadatattun hanyoyin sun hada da hatsi, wake, kwayoyi da 'ya'yan itace da kayan marmari ().

Koyaya, ƙarin inositol yawanci yafi yawa. Masu bincike sunyi nazarin amfanin allurai har zuwa gram 18 kowace rana - tare da sakamako mai kyau da ƙananan sakamako masu illa.

Inositol wani nau'in sukari ne wanda ke taimakawa samar da tsari ga ƙwayoyin ku. Hakanan yana shafar insulin na hormone da aikin manzannin sunadarai a cikin kwakwalwar ku.

Iya samun Amfanin Lafiyar Hauka

Inositol na iya taimakawa wajen daidaita muhimman sinadarai a cikin kwakwalwar ku, gami da waɗanda aka yi imanin sun shafi yanayin ku, kamar su serotonin da dopamine ().

Abin sha'awa, masu bincike sun gano cewa wasu mutanen da ke da damuwa, damuwa da rikice-rikice suna da ƙananan matakan inositol a cikin kwakwalwarsu,,).

Kodayake ana buƙatar ƙarin bincike, bincike da yawa sun nuna cewa inositol na da damar kasancewa madadin magani don yanayin lafiyar hankali. Hakanan yana da alamun ƙananan sakamako fiye da magungunan gargajiya ().

Rikicin tsoro

Duk da yake har yanzu bincike bai iyakance ba, kari inositol na iya zama taimako don magance matsalar firgita, wani mummunan yanayi na damuwa.

Waɗanda ke da matsalar firgita suna fuskantar hare-hare na tsoro, waɗanda ke saurin jin tsoro. Kwayar cutar sun hada da bugun zuciya da sauri, numfashi, jiri, zufa da kuma jin dadi a jikin hannayensu (7).

A cikin binciken daya, mutane 20 da ke da matsala ta firgita sun ɗauki ko dai ƙarin indomitol na gram 18 ko kuma wani maganin damuwa na yau da kullun kowace rana har tsawon wata 1. Wadanda ke shan inositol suna da karancin hare-hare a kowane mako, idan aka kwatanta da mutanen da ke shan maganin damuwa ().

Hakanan, a cikin nazarin mako 4, mutane sun sami rauni da tsoro kaɗan lokacin shan giram 12 na inositol kowace rana ().

Bacin rai

Inositol na iya inganta alamun cututtukan ciki, amma bincike yana da sakamako mai haɗuwa.

Misali, binciken farko ya nuna cewa shan 12-gram inositol kari a kowace rana don makonni 4 sun inganta alamomi ga mutanen da ke da damuwa ().

Ya bambanta, karatun da suka biyo baya sun kasa nuna wani fa'ida mai mahimmanci ().

Gabaɗaya, babu wadatattun shaidu tukuna da za a faɗi cewa inositol yana da tasirin gaske kan ɓacin rai.

Cutar Bipolar

Kamar sauran yanayin lafiyar hankali, bincike akan tasirin inositol da rashin bipolar yana da iyaka. Koyaya, sakamakon karatun farko yana da alama mai kyau (,).

Misali, karamin binciken da aka yi a yara masu fama da rikice-rikicen bipolar spectrum ya nuna rage alamun mania da bacin rai lokacin da aka dauki nauyin gram 3 na omega-3 fatty acid da har zuwa gram 2 na inositol a kullun tsawon mako 12 ().

Bugu da ƙari, nazarin ya ba da shawarar cewa gram 3-6 na inositol da ake sha kowace rana na iya taimakawa rage alamun psoriasis da lithium ke haifarwa, magani gama gari da ake amfani da shi don magance matsalar bipolar (,).

Kodayake ana buƙatar ƙarin bincike, inositol yana nuna dama azaman madadin zaɓin magani don yanayin lafiyar hankali, gami da rikicewar tsoro, ɓacin rai da rashin lafiya.

Improila Inganta Ciwon Cutar Polycystic Ovary Syndrome

Polycystic ovary syndrome (PCOS) wani yanayi ne da ke haifar da rashin daidaituwar hormone ga mata, wanda ka iya haifar da wasu lokuta marasa tsari da rashin haihuwa. Karuwar nauyi, yawan sikari na jini da cholesterol mara kyau da matakan triglyceride suma damuwa ne tare da PCOS (16).

Inarin Inositol na iya inganta alamun PCOS, musamman idan aka haɗu da folic acid.

Misali, karatun asibiti ya nuna cewa yawan inositol da folic acid a kullun na iya taimakawa rage matakan triglycerides a cikin jini. Hakanan zasu iya inganta aikin insulin da kuma ɗan rage hawan jini a cikin waɗanda suke da PCOS (,,).

Menene ƙari, binciken farko ya gano cewa haɗuwa da inositol da folic acid na iya haɓaka ƙwanƙwasa cikin mata masu fama da matsalar haihuwa daga PCOS (, 21).

A cikin binciken daya, gram 4 na inositol da 400 mcg na folic acid da ake sha kowace rana tsawon watanni 3 sun haifar da kwaya a cikin 62% na matan da aka kula da su ().

Inositol na iya taimakawa rage matakan triglyceride na jini, inganta aikin insulin, rage hawan jini da inganta kwayayen kwayaye a cikin mata masu fama da cututtukan ƙwayoyin cuta na polycystic ovary (PCOS).

Helpila Taimakawa Sarrafa kananan Rashin Haɗarin Cutar Ciwo

Nazarin na asibiti yana ba da shawarar ƙarin inositol na iya zama da amfani ga waɗanda ke da ciwo na rayuwa (,).

Ciwon ƙwayar cuta shine rukuni na yanayin da ke haifar da haɗarin rashin lafiyar ku, haɗe da cututtukan zuciya da kuma buga ciwon sukari na 2.

Musamman, yanayi guda biyar suna da alaƙa da ciwo na rayuwa ():

• Wuce kima a yankin ciki
• Babban matakan triglycerides a cikin jini
• “Ananan matakan "mai kyau" na HDL cholesterol
• Hawan jini
• Hawan jini mai yawa

A cikin nazarin asibiti na tsawon shekara a cikin matan 80 da ke fama da ciwo na rayuwa, gram 2 na inositol da aka ɗauka sau biyu a kowace rana yana rage matakan triglyceride na jini da matsakaita 34% da duka cholesterol da 22%. Har ila yau, an ga ci gaba a hawan jini da sukarin jini ().

Abin mamaki shine, 20% na matan da ke shan maganin inositol basu ƙara cika ka'idojin cututtukan zuciya ba a ƙarshen binciken ().

Inositol na iya taimakawa sarrafa abubuwan haɗarin rayuwa ta hanyar taimakawa ƙananan matakan triglyceride na jini, karfin jini da sukarin jini. Hakanan yana iya inganta matakan cholesterol.

Zai Iya Hana Ciwon Suga A Yayin Ciki

Wasu mata suna fuskantar hawan jini yayin haihuwa. Wannan yanayin ana kiransa ciwon sukari na ciki (GDM) kuma yana rikitar da har zuwa 10% na ciki a cikin Amurka kowace shekara (25,).

A cikin karatun dabbobi, inositol yana da alaƙa kai tsaye da aikin insulin, wani hormone wanda ke daidaita matakan sukarin jini (,).

Iyakar adadin karatun ne kawai ake samu akan kari da GDM a cikin mutane. Koyaya, wasu suna ba da shawarar cewa haɗuwa da gram 4 na myo-inositol da 400 mcg na folic acid na iya taimaka wajan hana GDM yayin ɗaukar ta kowace rana cikin cikin ciki (,,).

Koyaya, ana buƙatar ƙarin bincike, kamar yadda sauran nazarin basu nuna irin wannan tasirin ba ().

Inositol na iya taimakawa hana hawan sikari na hauhawar jini yayin ɗaukar ciki yayin ɗaukar shi haɗe da folic acid, amma ana buƙatar ƙarin karatu don tabbatar da wannan tasirin.

Sauran Fa'idodin Dama

An yi nazarin Inositol azaman zaɓi na yiwuwar magani don yanayi da yawa.

Baya ga waɗanda aka riga aka ambata, bincike yana nuna inositol na iya taimakawa cikin yanayi masu zuwa:

• Ciwon wahala na numfashi: A cikin jarirai masu ciki, inositol ya zama mai taimako don magance matsalolin numfashi daga huhun da ba shi da haɓaka ().
• Rubuta ciwon sukari na 2: Wani bincike na farko ya nuna cewa inositol da folic acid da ake sha kullum tsawon watanni 6 na iya taimakawa sarrafa sukari cikin jini ga mutanen da ke da ciwon sukari na 2 ().
• Rashin hankali-mai rikitarwa (OCD): Wani karamin binciken ya nuna cewa gram 18 na inositol da ake sha kullum tsawon sati 6 na iya rage alamun OCD ().

Inositol zaɓi ne na zaɓin magani na yara masu ƙarancin shekaru da ke fama da cututtukan numfashi. Hakanan yana iya taimakawa sarrafawar sukarin jini ga mutanen da ke da ciwon sukari na 2 kuma yana iya rage alamun rashin lafiya mai rikitarwa.

Tasirin Gyara da Hadin kai

Osarin Inositol da alama mutane da yawa sun haƙura da su.

Koyaya, an ba da rahoton sakamako masu illa masu sauƙi tare da allurai na gram 12 kowace rana ko mafi girma. Wadannan sun hada da tashin zuciya, iskar gas, matsalar bacci, ciwon kai, jiri da kasala ().

Mata masu juna biyu sun sha har gram 4 na inositol a kullun a cikin karatu ba tare da wata illa ba, kodayake ana buƙatar ƙarin bincike a cikin wannan yawan (,).

Hakanan babu wadatattun karatu don tantance amincin abubuwan kari yayin shayarwa. Koyaya, ruwan nono kamar yana da wadataccen inositol ().

Bugu da ƙari, ba a san ko inositol kari ba shi da aminci don amfani na dogon lokaci. A yawancin karatu, ana ɗaukar ƙarin inositol na shekara ɗaya ko ƙasa da haka.

Kamar yadda yake tare da kowane kari, yi magana da likitanka kafin shan inositol.

Inarin Inositol yana da alaƙa da kaɗan ƙanƙan kuma illa kawai illa mai illa. Ana buƙatar ƙarin bincike don ƙayyade amincin ta a cikin mata masu ciki da masu shayarwa da kuma amfani na dogon lokaci.

Nagari Dosages

Akwai manyan siffofin inositol guda biyu da ake amfani da su a cikin kari, wato myo-inositol (MYO) da D-chiro-inositol (DCI).

Kodayake babu wata yarjejeniya ta hukuma game da mafi inganci iri da kuma sashi, masu zuwa sun bayyana suna da tasiri a cikin binciken bincike:

• Don yanayin lafiyar hankali: Goma 12-18 na MYO sau ɗaya a rana don makonni 4-6 (,,,).
• Don cututtukan ƙwayar cuta na polycystic: 1.2 gram na DCI sau ɗaya a rana, ko gram 2 na MYO da 200 mcg na folic acid sau biyu a rana tsawon watanni 6 (,).
• Don ciwo na rayuwa: 2 grams na MYO sau biyu a rana don shekara guda ().
• Don kula da sukarin jini a cikin ciwon ciki na ciki: 2 gram na MYO da 400 mcg na folic acid sau biyu a rana yayin ciki (,,).
• Don kula da sukarin jini a cikin ciwon sukari na 2: Gram 1 na DCI da 400 mcg folic acid sau ɗaya a rana tsawon watanni 6 ().

Duk da yake waɗannan inositol allurai sun bayyana suna taimakawa ga wasu yanayi a cikin gajeren lokaci, ana buƙatar ƙarin bincike don sanin ko suna da lafiya da tasiri a kan tsawan lokaci.

Babu wata yarjejeniya ta hukuma don maganin inositol. Sashi da nau'in inositol kari sun bambanta dangane da yanayin.

Layin .asa

Bincike ya nuna cewa inositol na iya taimakawa mutane da lafiyar ƙwaƙwalwa da yanayin rayuwa, kamar rikicewar tsoro, ɓacin rai, rikice-rikicen bipolar, polycystic ovary syndrome, cututtukan zuciya da ciwon sukari.

Ya bayyana yana da lafiya ga mafi yawan mutane kuma yana haifar da laulayi idan duk wani sakamako mai illa a cikin allurai har zuwa gram 18.

Duk da yake abincinku mai yiwuwa ya ƙunshi ƙananan inositol, shan ƙarin zai iya zama da amfani ga wasu.

Koyaushe tattauna amfani da kari tare da mai ba da kiwon lafiya da farko.