{"id":237543,"date":"2021-04-05T09:00:00","date_gmt":"2021-04-05T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/ce-este-fosfatidilserina\/"},"modified":"2021-04-05T09:00:00","modified_gmt":"2021-04-05T08:00:00","slug":"ce-este-fosfatidilserina","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/ro-ro\/ce-este-fosfatidilserina\/","title":{"rendered":"Ce este Fosfatidilserina?"},"content":{"rendered":"\n

Ce este fosfatidilserina? Ei bine, cu to\u021bii consum\u0103m zilnic fosfatidilserin\u0103, de\u0219i majoritatea ducem lips\u0103. Fosfatidilserina este disponibil\u0103 \u00een multe alimente, inclusiv \u00een soia (care este sursa principal\u0103), fasole alb\u0103, albu\u0219, ficat de pui \u0219i ficat de vit\u0103. Din p\u0103cate, este dificil pentru corpurile noastre s\u0103 absoarb\u0103 cantit\u0103\u021bile suficiente din resurse alimentare. \u00cen acest articol, vom explica ce este fosfatidilserina <\/strong>\u0219i dac\u0103 chiar este cel mai eficient notropic.<\/strong><\/p>\n\n\n\n

Ce este Fosfatidilserina?<\/strong><\/h4>\n\n\n\n
\"Celul\u0103<\/figure>\n\n\n\n

Fosfatidilserina este membrana celular\u0103 a fosfolipidelor, o component\u0103 a membranelor celulare a fiec\u0103rei dintre cele 20 de trilioane de celule. <\/strong>\u00cen corp, ocup\u0103 \u00eentre 2-15% din membrana noastr\u0103 celular\u0103, dar cel mai mare nivel de concentra\u021bie de fosfatidilserin\u0103 este g\u0103sit \u00een creier, <\/strong>unde este \u00een special important, \u0219i unde cuprinde 10-20% din totalitatea de fosfolipide (1).<\/p>\n\n\n\n

Unit\u0103\u021bile de baz\u0103 ale creierului \u0219i ale sistemului nervos sunt numite neuroni (celule neuronale). Prelungirea exterioar\u0103 a neuronului este numit\u0103 axon (fibr\u0103 nervoas\u0103); c\u00e2nd un neuron \u00ee\u0219i dore\u0219te s\u0103 comunice cu un alt neuron, acesta trimite mesaje electronice prin axon. Axonii sunt acoperi\u021bi de un strat numit teaca mielin\u0103. Acesta protejeaz\u0103 \u0219i izoleaz\u0103 axonul, permi\u021b\u00e2nd semnalelor electronice s\u0103 transmit\u0103 \u00een mod rapid \u0219i eficient \u00eentre neuroni.<\/p>\n\n\n\n

Teaca mielin\u0103 este \u00een special bogat\u0103 \u00een fosfatidilserin\u0103. <\/strong>De cur\u00e2nd, s-a descoperi c\u0103 fosfatidilserina \u00eembun\u0103t\u0103\u021be\u0219te func\u021biile neuronale \u0219i ajut\u0103 la regenerarea \u0219i reinstaurarea func\u021biilor normale ale neuronilor d\u0103una\u021bi (2).<\/p>\n\n\n\n

Fosfatidilserina \u00een Creier<\/strong><\/h4>\n\n\n\n

Recentele descoperiri ale rolului critic al Fosfatidilserinei \u00een activarea semnalelor importante de transmitere \u0219i a modul\u0103rii eliber\u0103rii neuro-transmi\u021b\u0103torilor (Acetilcolin\u0103, Norepinefrin\u0103, Serotonin\u0103 \u0219i Dopamin\u0103) \u0219i a func\u021biilor receptoare, au re\u00eennoit interesul fosfatidilserinei \u00een rela\u021bie cu func\u021biile creierului (3-5).<\/p>\n\n\n\n

Iat\u0103 o imagine care prezint\u0103 dublul strat al fosfatidilserinei din membranele celulare:<\/p>\n\n\n\n

\"membrana<\/figure>\n\n\n\n

Acetilcolina (Ach) <\/strong>este adesea cunoscut\u0103 ca neuro-transmi\u021b\u0103torul \u201ainteligent\u2019 \u0219i este esen\u021bial\u0103 pentru \u00eenv\u0103\u021bare, memorie \u0219i sporire nivelului de aten\u021bie prin transmisii \u201aColinergice\u2019 (Sinapsele Acetilcoline). Sunt f\u0103cute din acetil-CoA \u0219i colin\u0103, motiv pentru care colina este adesea inclus\u0103 \u00een stivele Nootropice. Norepinefrina <\/strong>(aka Noradrenalina)este asociat\u0103 cu energia mental\u0103, concentrarea \u0219i vigilen\u021ba. Dopamina <\/strong>este asociat\u0103 cu motiva\u021bia \u0219i concentrarea. Serotonina <\/strong>este asociat\u0103 cu starea de bine \u0219i somnul \u00eembun\u0103t\u0103\u021bit, o lips\u0103 de serotonin\u0103 este adesea asociat\u0103 cu depresia \u0219i lipsa de concentrare.<\/p>\n\n\n\n

Efectele acestor neuro-transmi\u021b\u0103tori fac ca persoanele care iau fosfatidilserin\u0103 s\u0103 observe o diferen\u021b\u0103 definit\u0103, unde ace\u0219tia simt creierul mai alert \u0219i clar. Ace\u0219tia se pot concentra mai u\u0219or, pot \u021bine minte nume \u0219i locuri din trecut, pot crea propozi\u021bii mai fluente \u0219i clare precum \u0219i o stare mai bun\u0103 \u0219i un somn \u00eembun\u0103t\u0103\u021bit.<\/p>\n\n\n\n

Beneficiile Fosfatidilserinei<\/strong><\/h4>\n\n\n\n

Studii recente au demonstrat c\u0103 administrarea oral\u0103 a fosfatidilserinei \u00eembun\u0103t\u0103\u021be\u0219te dificult\u0103\u021bile de memorie<\/a> <\/strong>care apar \u00een mod normal odat\u0103 cu v\u00e2rsta (6).<\/p>\n\n\n\n

\"Sinaps\u0103<\/figure>\n\n\n\n

Un alt beneficiu de baz\u0103 a fosfatidilserinei este efectul asupra hipotalamusului \u0219i a zonelor hipocamp din creier. <\/strong>Ambele zone lucreaz\u0103 \u00eempreun\u0103 pentru a regla eliberarea de cortizol, ceea ce este hormonul major legat de stres, eliberat \u00een cortexul adrenal. Cortizonul func\u021bioneaz\u0103 ca un circuit de r\u0103spuns astfel \u00eenc\u00e2t, c\u00e2nd este eliberat, hipotalamusul \u0219i hipocampul \u00eel percep \u0219i reduc cantitatea de CRH (Hormon eliberator de corticotropin\u0103) eliberat din hipotalamus care aten\u021bioneaz\u0103 glanda pituitar\u0103 s\u0103 produc\u0103 mai pu\u021bin ACTH (Corticotropin\u0103), care anun\u021b\u0103 suprarenalele s\u0103 produc\u0103 mai pu\u021bin cortizol.<\/p>\n\n\n\n

Totu\u0219i, c\u00e2nd nivelul de cortizol este ridicat cronic, de exemplu, dac\u0103 suntem stresa\u021bi cronic, hipotalamusul \u0219i hipocampul pierd din sensibilitatea la cortizol, a\u0219adar eliberarea de CRH \u0219i ACTH nu sunt oprite, \u0219i astfel, produc\u021bia de cortizol din suprarenale nu este oprit\u0103. Asta \u00eenseamn\u0103 c\u0103 ajunge cu niveluri cronice de cortizol. Fosfatidilserina poate re-sensibila celulele hipotalamusului \u0219i ale hipocampului la cortizol, <\/strong>astfel \u00eenc\u00e2t s\u0103 \u201aaud\u0103\u2019 mesajul din nou \u0219i s\u0103 reduc\u0103 CRH \u0219i ACTH, care reduc produc\u021bia de cortizol (5,6,7).<\/p>\n\n\n\n

Nivelul de fosfatidilserin\u0103 din corp scade cu \u00eemb\u0103tr\u00e2nirea,<\/strong> iar nivelul redus de fosfatidilserin\u0103 este asociat cu dificult\u0103\u021bi cognitive \u0219i patogeni ai bolii Alzheimer <\/strong>(AD) (10, 11).<\/p>\n\n\n\n

\"lua\u021bi<\/figure>\n\n\n\n

Dovezi de Cercetare Pentru Efectele Fosfatidilserinei ca Nootropic<\/h4>\n\n\n\n

Cel mai recent studiu din 2020, <\/strong>a descoperit c\u0103 suplimentarea diete<\/a> <\/strong>cu fosfatidilserin\u0103 spore\u0219te semnificativ rezisten\u021ba la stresul oxidativ, scade rezultatele \u00eemb\u0103tr\u00e2nirii \u0219i ar putea avea efecte preventive asupra bolilor legate de \u00eemb\u0103tr\u00e2nire <\/strong>pe l\u00e2ng\u0103 extinderea duratei vie\u021bii (12).<\/p>\n\n\n\n

Stresul oxidativ joac\u0103 un rol esen\u021bial \u00een dezvoltarea bolilor legate de \u00eemb\u0103tr\u00e2nire incluz\u00e2nd artrita, diabetul, demen\u021bia, cancerul, scleroza, bolile vasculare, obezitatea, osteoporoza \u0219i sindromul metabolic care s-au dovedit \u00een numeroase studii (13,14).<\/p>\n\n\n\n

Un alt studiu recent pentru a determina rolul \u0219i importan\u021ba fosfatidilserinei a descoperit c\u0103 suplimentarea cu (300-800mg pe zi) poate \u00eencetini sau inversa alter\u0103rile \u0219i deterior\u0103rile \u00een celulele nervoase \u0219i sus\u021bin func\u021biile cognitive. <\/strong>Acestea includ formarea memoriei de scurt\u0103 durat\u0103, consolidarea memoriei pe termen scurt, abilitatea de a recupera memoria, abilitatea de a \u00eenv\u0103\u021ba \u0219i de a aminte informa\u021biile, abilitatea de a se concentra \u0219i de a fi atentm abilitatea de a g\u00e2ndi \u0219i de a rezolva probleme, abilit\u0103\u021bi lingvistice \u0219i abilit\u0103\u021bi comunicative. De asemenea, sus\u021bine func\u021biile locomotoare, \u00een special reac\u021biile rapide \u0219i reflexele (15).<\/p>\n\n\n\n

Un studiu din 2011 a testat pe 18 tineri de facultate dup\u0103 14 zile de suplimentare cu 400mg de fosfatidilserin\u0103 pe o serie de teste de \u00eemp\u0103r\u021biri (i.e. num\u0103rarea \u00eenapoi de la 100 din 7, 6 sau 3, etc.). Ace\u0219tia au descoperit c\u0103 grupul care a fost suplimentat cu fosfatidilserin\u0103 a redus timpul necesar pentru o calculare corect\u0103 cu 20%, reduc\u00e2nd num\u0103rul total de gre\u0219eli cu 39% \u0219i cresc\u00e2nd num\u0103rul corect de calcula\u021bii cu 13% peste grupul placebo (16).<\/p>\n\n\n\n

\"hipotalamus<\/figure>\n\n\n\n

Dou\u0103 test\u0103ri deschise pe participan\u021bi mai \u00een v\u00e2rst\u0103 suferind de sc\u0103deri cognitive medii (o pierdere \u00een memorie cauzat\u0103 de \u00eemb\u0103tr\u00e2nire \u00een persoanele care altfel sunt clinic s\u0103n\u0103toase), au descoperit c\u0103 suplimentarea cu<\/strong> 300mg de fosfatidilserin\u0103 pe zi a \u00eembun\u0103t\u0103\u021bit performan\u021ba cognitiv\u0103<\/strong><\/a> <\/strong>la teste de \u00eenv\u0103\u021bare verbal\u0103, amintire verbal\u0103, fluen\u021b\u0103 verbal\u0103, \u00eenv\u0103\u021bare vizual\u0103, aten\u021bie, abilit\u0103\u021bi de comunicare, ini\u021biativ\u0103, socializare \u0219i auto-suficien\u021b\u0103 (17, 18). Un studiu similar a fost condus timp de 90 de zile a descoperit acelea\u0219i rezultate, dar totodat\u0103 a ar\u0103tat c\u0103 participan\u021bii \u0219i-au \u00eembun\u0103t\u0103\u021bit abilitatea de a-\u0219i aminti nume \u0219i fe\u021be (19).<\/p>\n\n\n\n

Alte studii asupra memoriei \u0219i a fosfatidilserinei au g\u0103sit c\u0103 subiec\u021bii mai v\u00e2rstnici a c\u0103ror memorie se \u00eenr\u0103ut\u0103\u021bea au avut o cre\u0219tere de 42% \u00een abilitatea lor de a-\u0219i aminti cuvinte (20), precum \u0219i ob\u021binerea unor \u00eembun\u0103t\u0103\u021biri semnificative \u00een memorizare, amintire, func\u021biile executive \u0219i flexibilitatea mental\u0103 (21). Dup\u0103 suplimentarea cu 300mg pe zi.<\/p>\n\n\n\n

\u00cen 2015, suplimentarea cu fosfatidilserin\u0103 a demonstrat reducerea major\u0103 a simptomelor majore ale depresiei \u00een indivizii \u00een v\u00e2rst\u0103 <\/strong>prin reducerea concentra\u021biilor de cortizol (22).<\/p>\n\n\n\n

\u00cen 2016, un studiu a prezentat asocieri \u00eentre suplimentele dietetice, regularea cortizolului, somn \u0219i posibilele implica\u021bii ale riscului de Alzheimer \u0219i c\u0103 suplimentarea cu fosfatidilserin\u0103 ajut\u0103 la reinstaurarea concentra\u021biei de cortizol, astfel ar putea ajuta la tulbur\u0103rile de somn \u0219i la regularea calit\u0103\u021bii somnului <\/strong>care faciliteaz\u0103 claritatea creierului sau a func\u021biilor creierului \u0219i, \u00een consecin\u021b\u0103, reduce riscul de dificult\u0103\u021bi cognitive \u0219i demen\u021bie (23).<\/p>\n\n\n\n

De asemenea, suplimentarea cu fosfatidilserin\u0103 a fost asociat\u0103 cu o stare mai pu\u021bin stresat\u0103 \u0219i o stare mai bun\u0103 \u00een tinerii adul\u021bi <\/strong>c\u00e2nd iau 300mg \u00een fiecare zi timp de o lun\u0103 (24).<\/p>\n\n\n\n

Descoperirile au demonstrat c\u0103 fosfatidilserina este un suplement eficace pentru combaterea stresului indus de exerci\u021biu <\/strong>\u0219i prevenirea deterior\u0103rii fiziologice care poate fi acompaniat\u0103 de prea mult exerci\u021biu.<\/strong> Suplimentarea cu fosfatidilserin\u0103 promoveaz\u0103 un statut hormonal dezirabil pentru atle\u021bi prin sporirea nivelurilor de cortizol (25, 26).<\/p>\n\n\n\n

Fosfatidilserina poate de asemenea ajuta la simptomele asociate cu ADHD. <\/strong>De exemplu, un studiu din japonez din 2014 a descoperit c\u0103 copii \u00eentre 4-14 ani care au suplimentat cu 200mg pe zi de fosfatidilserin\u0103 \u0219i-au \u00eembun\u0103t\u0103\u021bit memoria pe termen scurt, probleme de lips\u0103 de aten\u021bie \u0219i impulsivitatea (27).<\/p>\n\n\n\n

\"\u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103<\/figure>\n\n\n\n

Care este Cel Mai Bun Dozaj de Fosfatidilserin\u0103?<\/h4>\n\n\n\n

Dozajul <\/strong>recomandat de fosfatidilserin\u0103 este de 100mg de 3 ori pe zi \u00eempreun\u0103 cu mesele. <\/strong>Acest dozaj a demonstrat c\u0103 ajut\u0103 persoanele care sufereau de tulbur\u0103ri cognitive, \u0219i persoanele care \u00ee\u0219i doreau s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 func\u021biile cognitive (28).<\/p>\n\n\n\n

Totu\u0219i, cu orice supliment este important s\u0103 judec\u0103m nivelul de suplimentare bazat pe propriile cerin\u021be, nu exist\u0103 o m\u0103rime potrivit\u0103 pentru toat\u0103 lumea. Asta este important \u00een special pentru persoanele care \u00ee\u0219i doresc s\u0103 utilizeze fosfatidilserina pentru reducerea nivelului de cortizon pentru a ajuta la stres. \u00cen studii \u0219tiin\u021bifice, am descoperit c\u0103 persoanele cu un nivel ridicat de cortizol s-ar putea s\u0103 aib\u0103 nevoie de 300mg pentru a face o diferen\u021b\u0103, p\u00e2n\u0103 la 800 mg pe zi (15). \u00a0Totu\u0219i, odat\u0103 ce corpul construie\u0219te nivelurile de fosfatidilserin\u0103, \u0219i nivelul de cortizol se \u00eentoarce la normal, aceast\u0103 doz\u0103 \u00eenalt\u0103 poate fi redus\u0103 la una normal\u0103. Cel mai important este bunul sim\u021b \u0219i con\u0219tientizarea schimb\u0103rii simptomelor. \u00cencepe\u021bi cu 100mg pe zi \u0219i cre\u0219te\u021bi \u00eencet ad\u0103ug\u00e2nd 100mg pe zi odat\u0103 la 4-5 zile. Dac\u0103 la orice moment dup\u0103 cre\u0219terea dozajului v\u0103 reg\u0103si\u021bi sim\u021bindu-v\u0103 \u201aciuda\u2019 sau agitat, sau c\u0103 somnul este afectat, este un indiciu c\u0103 a\u021bi trecut de nivelul de dozaj potrivit.<\/p>\n\n\n\n

Referin\u021be:<\/strong><\/p>\n\n\n\n

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(26) Hellhammer, J., Vogt, D., Franz, N., Freitas, U., & Rutenberg, D. (2014). A soy-based phosphatidylserine\/ phosphatidic acid complex (PAS) normalizes the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study. Lipids in health and disease, 13, 121.<\/p>\n\n\n\n

(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":"

Ce este fosfatidilserina? Ei bine, cu to\u021bii consum\u0103m zilnic fosfatidilserin\u0103, de\u0219i majoritatea ducem lips\u0103. Fosfatidilserina este disponibil\u0103 \u00een multe alimente, inclusiv \u00een soia (care este sursa principal\u0103), fasole alb\u0103, albu\u0219, ficat de pui \u0219i ficat de vit\u0103. Din p\u0103cate, este dificil pentru corpurile noastre s\u0103 absoarb\u0103 cantit\u0103\u021bile suficiente din resurse alimentare. \u00cen acest articol, vom…<\/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":[3068],"tags":[],"coauthors":[],"class_list":["post-237543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-ro-ro"],"taxonomy_info":{"category":[{"value":3068,"label":"Uncategorized @ro-ro"}]},"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\/ro-ro\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":3068,"name":"Uncategorized @ro-ro","slug":"uncategorized-ro-ro","term_group":0,"term_taxonomy_id":3068,"taxonomy":"category","description":"","parent":0,"count":65,"filter":"raw","cat_ID":3068,"category_count":65,"category_description":"","cat_name":"Uncategorized @ro-ro","category_nicename":"uncategorized-ro-ro","category_parent":0}],"tag_info":false,"wpml":{"language":"ro-ro","is_original":true,"original_post_id":237543,"translations":{"ro-ro":{"id":237543,"language":"ro-ro","is_original":true}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts\/237543","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/comments?post=237543"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts\/237543\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/media\/132171"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/media?parent=237543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/categories?post=237543"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/tags?post=237543"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/coauthors?post=237543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}