Kremniy dlya sna i stressa: chto govorit nauka
Kremniy - v yego biologicheskoy forme v vide ortokremneyoy kisloty (OSA) - ne yavlyayetsya dobavkoy, o kotoroj bolshinstvo lyudey dumayut v kontekste sna ili stressa. On chashche assotsiiruyetsya s krepkostyu nogtey, kachestvom volos i zdorovem kostey, gde on igrayet izvestnuyu strukturnuyu rol v sshivanii kollagena. Tem ne meneye, razvivayushchiyesya issledovaniya, svyazyvayushchiye zdorovye soyedinitelnoytkan, dostupnost predshestvennikov neyrotransmitterov i regulyatsiyu sna, otkryvayut neskol-ko podlinno interesnykh gipotez ob vzaimodeystviyakh kremniy-son-stress. Eto rukovodstvo rassmatrivayet to, chto izvestno i gde dokazatelstva oslabevayut.
Mekhanizm: kak kremniy mozhet byt svyazan so snom i stressom
Pervichnyye biologicheskiye roli kremniya strukturny: on yavlyayetsya kofaktorom dlya gidroksil-irovaniya ostatkov prolina i lizina v kollagene, chto delayet yego neobkhodimym dlya obrazovaniya kollagena i tselostnosti soyedinitel-noy tkani. Kollagen - naibolee rasprostranenny belok v tele i obespechivayut strukturnuyu matritsu dlya kozhi, kostey, khryashchey i podkladki kishechnika.
Svyaz so snom i stressom prokhodit cherez dva kosvennykh puti:
Vyrabotka glitsina: Kollagen isklyuchitelno bogat glitsinom - okolo odne-y trety aminokislot-nogo sostava kollagena. Po mere uvelicheniya sinteza kollagena pri adekvatnom kremniyi metabolicheskaya dostupnost glitsina v tele mozhet povyshatsya. Glitsin yavlyayetsya ingibitornym neyrotransmitterom v tsentralnoy nervnoy sisteme i byl pokazan v klinicheskikh issledovaniyakh kak uluchshayushchiy kachestvo sna pri pryamom dobavlenii (Bannai et al., 2012). Povyshayet li usilenny sintez kollagena pri adekvatnosti kremniya svobodnyy glitsin, dostupnyy mozgu, ne ustanovleno.
Antagonizm alyuminiya: Kremniy izuchalsya za yego sposobnost snizhat zheludochno-kishechno-yu vsavsorb-tsiyu alyuminiya - neyrootoksichnogo metalla, svyazannogo s narusheniyem kognitivnoy funktsii i narusheniyami sna v professionalno podvergayushchikhsya populyatsiyakh. Svyazyvaya alyuminiy v kishechnike i spo-sobstvuya yego mochevoy ekskretsii, pishhevoy kremniy mozhet skromno snizit nagruzku tela alyuminiyem. Eto spekulyativno dlya obshchey populyatsii, gde vozdeystviye alyuminiya daleko nizhe toksichnykh urovney.
Podderzhka shchitovidnoy zhelezy i endokrinnaya: Kremniy prisutstvuyet v shchito-vidnoy zheleze i mozhet igrat rol kofaktora v proizvodstve tireoidnogo gormona. Kak otmechalos v state o marganstse, funktsiya shchitovidnoy zhelezy neposredstvenno vliyayet na prodolzhitelnost i kachestvo tsikla sna.
Chto pokazyvayut RCT-dokazatelstva
Pryamye RCT na lyudyakh, testiruyushchiye dobavleniye kremniya spetsificheski dlya kachestva sna ili stressa, otsutstvuyut v retsenziruyemoy literature. Kremniy nakhodyatsya sredi naimenee klinicheski izuchennykh mikroelementov v kontekste nevrologicheskikh rezul-tatov.
Naibolee chetkoye klinicheskoye dokazatelstvo dlya kremniya ostayotsya v soyedinitelnoy tkani i zdorovye kostey. Randomizirovannoe kontrolirovannoye issledovaniye obnaruzhilo, chto dobavleniye ortokremneyoy kisloty v socheta-nii s kaltsiyem i vitaminom D dalo luchshiye uluchsheniya markerov kost-nogo oborota, chem kaltsiy i vitamin D odna v zhenshchin s osteopeniey (Spector et al., 2008). Eto podtver-zhda-yet biologicheskuyu aktivnost, no nichego ne govorit o sne ili stresse.
Dlya puti glitsina dokazatelstvennaya baza dlya samogo glitsina silneye. Doza glitsina 3 g, prinyataya pered snom, uluchshila sub"yektivnoye kachestvo sna, snizila dnevnuyu sonlivost i dala bolee nizkiye reaktsii temperatury yadra tela, svyazannyye s luchshim nachalom sna, v nebolshom RCT (Bannai et al., 2012). Odna-ko dobavleniye kremniya kak put k povyshennoy dostupnosti glitsina spekulyativno i ne proverenno.
Effektivnaya doza i vremya priyema
Orto-kremneyaya kislota (OSA) yavlyayetsya bioavailnoy formoy kremniya. Tipichnye dozy dobavki v ispytaniyakh soyedinitel-noy tkani kolebalis ot 6-10 mg kremniya v den. Dieticheskoye potrebleniye kremniya iz pishchi (pivo, tselnozer-novyye khupeya, zelenaya fasol, korneplody) obychno sostavlyayet 20-50 mg/den v zapadnykh populyatsiyakh.
Dlya polzy sna ili stressa ot kremniya net klinicheski ustanovlennoy dozy. Yesli vy dobavlyayet kremniy dlya soyedinitelnoytkan ili zdorovya kostey i nadeetes na vtorichnyye polzy sna cherez put glitsina, vremya s uzhinm ili pered snom logichno, no ne dokazano.
Kto naibolee skoryee vygryvayet
Dlya svyazey kremniy-son-stress naibolee veroyatnymi benefitsiarami yavlyayutsya:
- Lyudi s deystvitelno slabym sintezom kollagena (pozhilyye vzroslyye, kuryashchiye, tekh s nizkim vitaminom C), gde korrektsiya adekvatnosti kremniya mozhet uvelichit oborot glitsina.
- Tekh s dokumentirovannym gruzom alyuminiya (professional-noe voz-deystviye), gde khelatstionnyy effekt kremniya mozhet snizit nevrologicheskiy shum.
- Aktivnyye lyudi i sportsmeny, invest-iruyushchiye v zdorovye sustavov i soyedinitelnoytkan, kotoryye mogut odnovre-menno vy-igrat ot lyubykh nevrologicheskikh vtorichnykh effektov.
Dlya obshchego zdorovogo vzroslogo, pitayushchegosya raznoobrazno, kremniy veroyatno adek-vaten cherez pishchu odna, i dobavleniye isklyuchitelno dlya sna ili stressa ne imeet klinicheskogo obosnovaniya.
Chestnyy vyvod
Kremniy - uvlekatelnyy mikroelement s razvivayushchimisya svyazyami s metabolizmom kollagena, antagonizmom alyuminiya i vozmozhno podderzhkoy shchitovidnoy zhelezy - vsyo eto imeet kosvennoye znacheniye dlya fiziologiyu sna i stressa. Odna-ko pryamyye klinicheskiye dokazatelstva, svyazyvayushchiye dobavleniye kremniya s kachestvovom sna ili sni-zheniyem stressa u lyudey, prakticheski otsutstvuyut.
Gipoteza kremniy-son-stress biologicheski svyazna, no trebevet znachitelno bolshe klinicheskikh issled-ovaniy, chtoby dvigatsya ot pravdopo-dobnoy k osnovannoye na dokazatelstvakh. Poka naibolee zashchishchaemaya rekomendatsiya - obespecheniye dieticheskoy adekvatnosti cherez raznoobraznoye pitaniye. Yesli dob-avlyat kremniy dlya tseley soyedinitelnoytkan ili krasoty, potentsial-nyye vtorichnyye nevrologicheskiye polzy ostayutsya gipotezoy, a ne podtverzhdennym effektom.
Produkty v kategorii kostey i soyedinitelnoytkan na maxfit.ee/et/category/luud-kohred-sidemed-liigesed predla-gayut bolee shirokie formulirovki podderzhki sustavov. Naprimer, MST Flex Pro Mango-passionvilja 300g i OstroVit Collagen + Vitamin C 400g Ananass socheta-yut kollagen - pervichno-yu mishen kofaktornoy roli kremniya - s drugimi kofaktorami dlya zdorovya soyedinitelnoytkan.
ChZVO
Kremniy (mineral) i silikonat (polimer) - eto odno i to zhe?
Net. Kremniy - estestvenn-o vstrechayushchiysya mikroelement, naydyonnyy v pishche i chelovecheskom tele. Silikonat - sin-teticheskiy polimer, ispolzuemyy v meditsinskikh ustroyystvakh i promyshlennosti. Eto sovershen-no raznyye veshchestva.
Mogu li ya poluchit dostatochno kremniya iz pishchi?
Dlya bolshinstva lyudey da. Pivo, tselnozernov-yye otyavniki, zelenaya fasol, korneplody i opredelenny-ye mineralnyye vody yavlyayutsya khoroshimi pishchevymi istochnikami. Rafin-irovannyye i prerat-sabotan-nyye pishchevyye diety soderzhat menshe kremniya. Yesli vash ratsion preimushchestvenno ul-tra-pererabotannyy, uluchsheniye raznoobra-ziya pitaniya yavlyayetsya pervym shagom pered dobavleniyem.
Imeyut li dobavki kremniya kakiye-libo izvestnyye riski?
Pri dietiche-skikh i tipichnykh dozakh dobavki kremniy (v vide OSA) schitayetsya bezopasnym. Ochen vysokiye dozy neorganicheskikh soedineniy kremniya mogut vyzyvat pochechnyye kamni u vospriimchivykh lyudey, no eto ne zabota pri obychnykh dozakh dobavki. Vsegda vybiray produkty s chetko standarti-zo-vannym soderzhaniiyem kremniya.
Ssylki
Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology, 3, 61.
Spector, T. D., Calomme, M. R., Anderson, S. H., Clement, G., Bevan, L., Demeester, N., Swaminathan, R., Campion, G., Brussaard, P. E., & Vanden Berghe, D. A. (2008). Choline-stabilized orthosilicic acid supplementation as an adjunct to calcium/vitamin D3 stimulates markers of bone formation in osteopenic females. BMC Musculoskeletal Disorders, 9, 85.
