{"id":230239,"date":"2021-04-05T09:00:00","date_gmt":"2021-04-05T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/mis-on-fosfatiduulseriin\/"},"modified":"2021-04-05T09:00:00","modified_gmt":"2021-04-05T08:00:00","slug":"mis-on-fosfatiduulseriin","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/et-ee\/mis-on-fosfatiduulseriin\/","title":{"rendered":"Mis on fosfatid\u00fc\u00fclseriin?"},"content":{"rendered":"\n

Mis on fosfatid\u00fc\u00fclseriin?\u00a0Asi on selles, et me tarbime fosfatid\u00fc\u00fclseriini iga p\u00e4ev, kuid saadavast kogusest ei piisa. Me saame fosfatid\u00fc\u00fclseriin toidust, eelk\u00f5ige sojast (peamine allikas), valgetest ubadest, munakollasest, kanamaksast ning ka veisemaksast. Vaatamata allikate mitmekesisusele on meie kehal keeruline\u00a0vajalikku kogust\u00a0k\u00e4tte\u00a0saada. Selles postituses r\u00e4\u00e4gime, mis on fosfatid\u00fc\u00fclseriin ning selgitame, kas see on t\u00f5epoolest k\u00f5ige t\u00f5husam looduslik nootroopikum?<\/strong><\/p>\n\n\n\n

Mis on fosfatid\u00fc\u00fclseriin?<\/strong><\/h2>\n\n\n\n
\"N\u00e4rvirakk\"<\/figure>\n\n\n\n

Fosfatid\u00fc\u00fclseriin on rakumembraani fosfolipiid ja see on meie iga raku ehk 20 triljoni raku rakumembraani komponent<\/strong> ning see moodustab kehas umbes 2-15% meie k\u00f5ikidest\u00a0rakumembraanidest. K\u00f5rgeim fosfatid\u00fc\u00fclseriini kontsentratsiooni on ajus<\/strong> \u2014 10-20% kogu fosfatid\u00fc\u00fclseriini kogusest (1)<\/p>\n\n\n\n

Aju ja n\u00e4rvis\u00fcsteemi moodustavad neuronid ehk n\u00e4rvirakud. N\u00e4rvikoe osaks loetakse ka neuronite j\u00e4tked ehk n\u00e4rvikiud\/aksonid \u2014 kui \u00fcks neuron soovib r\u00e4\u00e4kida teise neuroniga, saadab see aksoni kaudu elektrilise teate. Akson on kaetud ainega, mis \u00fcmbritseb n\u00e4rvirakku ning seda nimetatakse m\u00fceliinikestaks.

M\u00fceliinikest kaitseb ja isoleerib n\u00e4rvikiud ning v\u00f5imaldab n\u00e4rviraku signaalidel neuronite vahel kiiresti ja t\u00f5husalt liikuda. M\u00fceliinikest on eriti rikas fosfatid\u00fc\u00fclseriini poolest<\/strong>. Viimaste aastate uuringutes on t\u00e4heldatud, et fosfatid\u00fc\u00fclseriin parandab neuronite funktsioone ning aitab kaasa funktsionaalsuse taastumisele ning vigastatud neuroni normaalsele taastamisel. (2)<\/p>\n\n\n\n


Fosfatid\u00fc\u00fclseriin ajus<\/strong><\/h2>\n\n\n\n

Hiljuti l\u00e4biviidud uuringu k\u00e4igus avastati, et fosfatid\u00fc\u00fclseriin <\/strong>m\u00e4ngib olulist rolli signaali \u00fclekande aktiveerimisel ja neurotransmitterite p\u00f5hiliste vabanemisv\u00f5imaluste (atset\u00fc\u00fclkoliin, norepinefriin, serotoniin, dopamiin) ning retseptori funktsiooni modelleerimisele. See avastus t\u00f5stis huvi fosfatid\u00fc\u00fclseriini vastu, kui ka selle \u00fcle, kuidas ta aju funktsioneerimist m\u00f5jutab (3-5).<\/p>\n\n\n\n

Pilt, mis kujutab rakumembraanide fosfolipiidset kahekihti:<\/p>\n\n\n\n

\"Fosfat\u00fcdiseriini<\/figure>\n\n\n\n

Atset\u00fc\u00fclkoliini (Ach)<\/strong> nimetatakse sageli nutikaks neurotransmitteriks ning see on \u00f5ppimise, m\u00e4lu ja meie t\u00e4helepanuv\u00f5ime suurendamiseks eluliselt oluline.<\/p>\n\n\n\n

See on ehitatud atset\u00fc\u00fcl-CoA-st ja koliinist ning seet\u00f5ttu liigendatakse koliini ka Nootroopikumide hulka. Norepinefriini <\/strong>(noradrenaliini) seostatakse vaimse energiaga, keskendumisega ja erksusega. Dopamiini <\/strong>seostatakse motivatsiooni ja keskendumisega. Serotoniini <\/strong>seostatakse hea tuju ja parema unega. Serotoniini puudus on tugevalt seotud depressiooni ja kehva kontsentratsiooniv\u00f5imega. Just need neurotransmitterid panevad fosfatid\u00fc\u00fclseriini kasutavaid inimesi m\u00e4rkama suuri erinevusi –\u00a0 inimesed tunnevad, et nende ajutegevus on teravam ja selgem. Nad saavad h\u00f5lpsamini keskenduda ja kontsentreeruda, j\u00e4tta meelde nimesid ja kohti, moodustada selgemaid ja ladusamaid lauseid ning saavad ka parema tuju ja une.<\/p>\n\n\n\n

Fosfatid\u00fc\u00fclseriini kasu<\/strong><\/h2>\n\n\n\n

Hiljutised uuringud n\u00e4itasid, et fosfatid\u00fc\u00fclseriini suukaudne manustamine leevendab loomuliku vananemise k\u00e4igus tekkivat m\u00e4luh\u00e4iret<\/strong>.<\/a> (6)<\/p>\n\n\n\n

\"Kolinergilised<\/figure>\n\n\n\n

Fosfatid\u00fc\u00fclseriini eelis: tema m\u00f5ju h\u00fcpotalamuse ja hipokampuse ajupiirkonnale<\/strong>. M\u00f5lemad piirkonnad reguleerivad kortisooli vabanemist –\u00a0 neerupealiste koorest vabanev keha peamine stressihormoon. Kortisooli t\u00f6\u00f6 p\u00f5hineb tagasisideahelal ehk kui piisav kogus vabaneb, siis saab selle signaali h\u00fcpotalamus ja hipokampus. Viimased omakorda v\u00e4hendavad\u00a0 h\u00fcpotalamusest vabaneva CRH (kortikotropiini vabastav hormoon) hulga. See ajendab h\u00fcpof\u00fc\u00fcsi v\u00e4hendama AKTH (adrenokortikotroopne hormoon) kogust ning annab signaali neerupealistel toota v\u00e4hem kortisooli.<\/p>\n\n\n\n

Kui aga kortisooli tase on krooniliselt k\u00f5rge, n\u00e4iteks kui me oleme krooniliselt stressis, kaotavad h\u00fcpotalamus ja hipokampus tundlikkuse kortisooli suhtes. Seet\u00f5ttu CRH ja ACTH vabanemist ei l\u00fckata tagasi ja see t\u00e4hendab, et kortisooli tootmine ei ole neerupealistes v\u00e4lja l\u00fclitatud. Tagaj\u00e4rjena on krooniliselt k\u00f5rge kortisooli tase. Fosfatid\u00fc\u00fclseriini abil saab uuesti sensibiliseerida h\u00fcpotalamuse ja hipokampuse rakke kortisooli suhtes <\/strong>nii, et nad taas “kuuleksid” tagasisidet ja v\u00e4hendaksid CRH-d ja ACTH-d ja v\u00e4hendaksid kortisooli tootmist (5, 6, 7).<\/p>\n\n\n\n

Fosfatid\u00fc\u00fclseriini tase v\u00e4heneb vananemise k\u00e4igus<\/strong> ning v\u00e4henenud fosfatid\u00fc\u00fclseriini taset seostatakse kognitiivsete h\u00e4iretega ja Alzheimeri t\u00f5vega <\/strong>(AD) (10, 11).<\/p>\n\n\n\n

\"V\u00f5ta<\/figure>\n\n\n\n

Uuringute t\u00f5endid fosfatid\u00fc\u00fclseriini kui nootroopikumi kohta<\/strong><\/h2>\n\n\n\n

2020. aastal l\u00e4bi viidud uuringu k\u00e4igus selgus<\/strong>, et<\/strong> fosfatid\u00fc\u00fclseriini toidulisand<\/strong> <\/a>t\u00f5stab m\u00e4rkimisv\u00e4\u00e4rselt vastupanuv\u00f5imet oks\u00fcdatiivsele stressile, <\/strong>v\u00e4hendab vananemise reaktsiooni ning lisaks eeldatava eluea pikenemisele avaldab m\u00f5ju ka vanusega seotud haiguste ennetamisele (12).<\/p>\n\n\n\n

Oks\u00fcdatiivsel stressil on vanusega seotud haiguste, sealhulgas artriidi, diabeedi, dementsuse, v\u00e4hi, ateroskleroosi, vaskulaarsete haiguste, rasvumise, osteoporoosi ja metaboolsete s\u00fcndroomide tekkimisel v\u00f5tmeroll, mida on t\u00f5estatud mitmete uuringutega (13, 14).<\/p>\n\n\n\n

Veel \u00fcks hiljutine uuring, mis keskendub fosfatid\u00fc\u00fclseriinile n\u00e4itas, et fosfatid\u00fc\u00fclseriini (300\u2013800 mg p\u00e4evas) aeglustab v\u00f5i neutraliseerib n\u00e4rvirakkude muutused ning toetab kognitiivseid funktsioone:<\/strong> kujundab l\u00fchiajalist m\u00e4lu, muudab l\u00fchiajalised m\u00e4lestused pikaajalisteks, t\u00f5stab v\u00f5imet luua uusi m\u00e4lestusi, m\u00f5jutab \u00f5ppimisv\u00f5imet, meeldetuletamise v\u00f5imet, keskendumise v\u00f5imet ning t\u00e4helepanuv\u00f5imet. M\u00f5jub h\u00e4sti ka probleemide lahendamise v\u00f5imele, keeleoskusele ja suhtlemisele. Samuti toetab see liikumisfunktsioone, eriti reaktsioone ja reflekse (15)<\/p>\n\n\n\n

2011. aastal viidi l\u00e4bi uuring, kus osales 18 noort meest, kes kasutasid 400 mg fosfatid\u00fc\u00fclseriini 2 n\u00e4dala jooksul. Neile anti \u00fclesanne, kus oli vaja lahutada numbreid (n\u00e4iteks lahutada 100-st arvud, liikudes 7, 6 v\u00f5i 3 arvu v\u00f5rra). Uuringust selgus, et r\u00fchmal, kus uuritavad kasutasid fosfatid\u00fc\u00fclseriini, v\u00e4henes korrektseks arvutamiseks vajaminev aeg 20% , vigade koguarv v\u00e4henes 39% ja \u00f5igete arvutuste arvu kasvas 13% v\u00f5rra v\u00f5rreldes platseebogrupiga (16).<\/p>\n\n\n\n

\"Fosfatid\u00fc\u00fclseriini<\/figure>\n\n\n\n

Kaks uuringut, mis viidi l\u00e4bi vanemaealiste hulgas, kes kannatavad kerge kognitiivse n\u00f5rgenemise k\u00e4es (m\u00e4lukaotus, mis tekib loomuliku vananemise k\u00e4igus kliiniliselt tervetel inimestel). Tulemused n\u00e4itasid, et 300 mg fosfatid\u00fc\u00fclseriini manustamine p\u00e4evas parandab:<\/strong>
verbaalset \u00f5ppimist, m\u00e4lu ja v\u00e4ljendamisoskust. Samuti avaldas see m\u00f5ju visuaalsele meeldej\u00e4tmisele, t\u00e4helepanule, suhtlemisoskusele, initsiatiivikusele, sotsialiseerumisele ja iseseisvusele. (17,18)<\/p>\n\n\n\n

Uuringust, mis kestis 90 p\u00e4eva, saadi sarnased tulemused. Lisaks leiti, et uuringus osalejatel paranes v\u00f5ime nimesid ja n\u00e4gusid meelde j\u00e4tta (19).<\/p>\n\n\n\n

Edasised uuringud, mis keskendusid m\u00e4lu ja fosfatid\u00fc\u00fclseriini vaheliste seoste leidmisele n\u00e4itasid, et eakatel isikutel, kes tundsid, et nende m\u00e4lu halveneb, oli s\u00f5nade meenutamise v\u00f5ime suurenenud 42% v\u00f5rra (20). Peale 300 mg kasutamist saavutati m\u00e4rkimisv\u00e4\u00e4rne tulemus j\u00e4rgmistes m\u00e4lu aspektides: meenutamine, t\u00e4idesaatvate funktsioonide parenemine ning vaimne paindlikkus (21).<\/p>\n\n\n\n

2015. aasta uuring n\u00e4itas, et fosfatid\u00fc\u00fclseriini kasutamine v\u00e4hendab eakatel inimestel depressiooni s\u00fcmptomeid ja v\u00e4hendab kortisooli baaskontsentratsiooni v\u00e4\u00e4rtusi. <\/strong>(22)

2016. aasta uuringust selgus, et eksisteerib seos toidulisandite kasutamise ja kortisooli reguleerimise, une ning Alzheimeri t\u00f5ve tekkimise vahel. Selgus, et fosfatid\u00fc\u00fclseriini aitab taastada kortisooli kontsentratsiooni, leevendab uneh\u00e4ireid ja reguleerib une kvaliteeti<\/strong>, mis omakorda m\u00f5jutab soosivalt ajutegevust, parandades aju toimimist ja seel\u00e4bi v\u00e4hendades kognitiivsete h\u00e4irete ja dementsuse tekkimise riski (23).

Samuti leiti, et noortel t\u00e4iskasvanutel, kes kasutasid \u00fche kuu jooksul 300 mg fosfatid\u00fc\u00fclseriini p\u00e4evas, langes stressitase ning paranes tuju <\/strong>(24).<\/p>\n\n\n\n

Need tulemused viitasid ka sellele, et fosfatid\u00fc\u00fclseriin on t\u00f5hus toidulisand treeningust tingitud stressi vastu v\u00f5itlemiseks<\/strong> ja f\u00fcsioloogilise terviseseisundi halvenemise ennetamiseks, mis v\u00f5ib kaasneda liigse koormuse t\u00f5ttu. <\/strong>Fosfatid\u00fc\u00fclseriini kasutamine soodustab sportlaste soovitud hormonaalse seisundi saavutamist l\u00e4bi kortisooli taseme v\u00e4henemise (25,26).<\/p>\n\n\n\n

Fosfatid\u00fc\u00fclseriin v\u00f5ib aidata ka neid, kes kannatavad ADHD k\u00e4es. <\/strong>2014. aastal l\u00e4bi viidud Jaapani uuringust selgus, et 4\u201314-aastased lastel, kellele anti 200 mg fosfatid\u00fc\u00fclseriini p\u00e4evas, paranes m\u00e4rkimisv\u00e4\u00e4rselt l\u00fchiajaline m\u00e4lu, t\u00e4helepanuv\u00f5ime ja v\u00e4henes impulsiivsus (27).<\/p>\n\n\n\n

\"Paranda<\/figure>\n\n\n\n

Kuidas fosfatid\u00fc\u00fclseriini v\u00f5tta – parim annus?<\/strong><\/h2>\n\n\n\n

Fosfatid\u00fc\u00fclseriini on soovitatav v\u00f5tta 100 mg<\/strong> 3 korda p\u00e4evas koos toiduga<\/strong>. <\/a>On t\u00e4heldatud, et see annus aitab kognitiivse languse all kannatavaid inimesi ja neid, kes soovivad oma kognitiivset funktsiooni parandada (28).<\/p>\n\n\n\n

Nagu iga toidulisandi puhul on oluline hinnata annust l\u00e4htudes enda isiklikest vajadustest – pole olemas k\u00f5igile sobivat annust. Eelk\u00f5ige puudutab see neid inimesi, kes soovivad v\u00e4hendada oma kortisooli taset, et v\u00f5idelda stressiga. Teaduslike uuringute k\u00e4igus oleme leidnud, et k\u00f5rge kortisooli tasemega inimesed v\u00f5ivad vajada muutuste tundmiseks \u00fcle 300 mg p\u00e4evas ja kuni 800 mg p\u00e4evas (15).<\/p>\n\n\n\n

Kui keha on vajaliku fosfatid\u00fc\u00fclseriini taseme \u00fcles ehitanud ja kortisooli tase on normaliseerunud, siis saab fosfatid\u00fc\u00fclseriini k\u00f5rget annust v\u00e4hendada. Peamine asi on terve m\u00f5istus ja teadlikkus s\u00fcmptomite muutustest. Alustage 100 mg p\u00e4evas ja varuge seda aeglaselt, lisades 100 mg juurde iga 4-5 p\u00e4eva tagant. Kui avastate m\u00f5ne aja p\u00e4rast, et annuse suurendamine m\u00f5jutab teid, n\u00e4iteks tunnete, et olete \u00e4rritunud v\u00f5i m\u00f5jutab see teie und, siis on see selge m\u00e4rk sellest, et olete \u00fcletanud teile sobiva annuse ja peaksite annust v\u00e4hendama.<\/p>\n\n\n\n

Allikad<\/strong>:<\/p>\n\n\n\n

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(27) Hirayama S, Terasawa K, Rabeler R, Hirayama T, Inoue T, Tatsumi Y, Purpura M, J\u00e4ger R, The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial, J Hum Nutr Diet. 2014 Apr;27 Suppl 2:284-91.<\/p>\n\n\n\n

(28) \u201cPhosphatidylserine,\u201d Examine.com<\/a>, published on 10 April 2013, last updated on 14 June 2018.<\/p>\n","protected":false},"excerpt":{"rendered":"

Mis on fosfatid\u00fc\u00fclseriin?\u00a0Asi on selles, et me tarbime fosfatid\u00fc\u00fclseriini iga p\u00e4ev, kuid saadavast kogusest ei piisa. Me saame fosfatid\u00fc\u00fclseriin toidust, eelk\u00f5ige sojast (peamine allikas), valgetest ubadest, munakollasest, kanamaksast ning ka veisemaksast. Vaatamata allikate mitmekesisusele on meie kehal keeruline\u00a0vajalikku kogust\u00a0k\u00e4tte\u00a0saada. Selles postituses r\u00e4\u00e4gime, mis on fosfatid\u00fc\u00fclseriin ning selgitame, kas see on t\u00f5epoolest k\u00f5ige t\u00f5husam looduslik nootroopikum?…<\/p>\n","protected":false},"author":2,"featured_media":132171,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2812],"tags":[],"coauthors":[],"class_list":["post-230239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-et-ee"],"taxonomy_info":{"category":[{"value":2812,"label":"Uncategorized @et-ee"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2018\/02\/phosphatidylserine-the-most-effective-natural-nootropic-02-1024x512.jpg",1024,512,true],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/et-ee\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":2812,"name":"Uncategorized @et-ee","slug":"uncategorized-et-ee","term_group":0,"term_taxonomy_id":2812,"taxonomy":"category","description":"","parent":0,"count":36,"filter":"raw","cat_ID":2812,"category_count":36,"category_description":"","cat_name":"Uncategorized @et-ee","category_nicename":"uncategorized-et-ee","category_parent":0}],"tag_info":false,"wpml":{"language":"et-ee","is_original":true,"original_post_id":230239,"translations":{"et-ee":{"id":230239,"language":"et-ee","is_original":true}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts\/230239","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/comments?post=230239"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts\/230239\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/media\/132171"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/media?parent=230239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/categories?post=230239"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/tags?post=230239"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/coauthors?post=230239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}