Ingabe Izithasiselo Zokulahlekelwa Kwesisindo Se-Resveratrol Ziyasebenza Ngempela (futhi Ingabe Ziphephile)?

-Delile

• Ama-Resveratrol Supplements kanye Nempilo Yakho
• Isethembiso se-Get-Fit se-Resveratrol
• Ama-Resveratrol Supplements kanye Nokwehlisa Isisindo
• Ukukhathazeka Kwezokuphepha Ngezithasiselo Ze-Resveratrol
• Okufanele Ukwazi Ngaphambi Kokuthatha Izithasiselo Zokulahlekelwa Isisindo zeReververrol
• Izengezo ezi-3 Zokukhulisa Ukusebenza Ezisebenza Ngempela
• Buyekeza kwe-

Ukuzivocavoca umzimba. Yidla ukudla okugcwele izakhamzimba. Yehlisa ukudla kwe-caloric. Lezi yizinyathelo ezintathu ochwepheshe bezempilo abakade bezichaza njengezihluthulelo ezilula, kodwa ezisebenzayo zokwehlisa isisindo. Kepha kulabo abangenaso isikhathi samahhala sokuya ejimini noma imali eyengeziwe abangayisebenzisa kumkhiqizo omusha, okusanhlamvu okuphelele, namaprotheni anciphile, le mithetho yegolide ingazizwa ifinyeleleka kancane. Isixazululo esisodwa abanye abasitholayo? Izithasiselo.

Cishe amaphesenti angu-15 abantu abadala base-US baye basebenzisa i-supplementary dietary supplement ngesikhathi esithile ekuphileni kwabo, futhi abesifazane banamathuba aphindwe kabili okuwasebenzisa kunamadoda, ngokusho kweNational Institutes of Health. Ngaphandle kwezaphulamthetho ezigijimayo ezifana ne-caffeine ne-Orlistat i-resveratrol. Le nhlanganisela ye-antioxidant ingatholakala ngokwemvelo ewayinini elibomvu, izikhumba zamagilebhisi ezibomvu, ijusi yamagilebhisi ensomi, amajikijolo, kanye namanani amancane kumakinati, futhi isetshenziswe njengendlela yokuthuthukisa indlela yokuphila enempilo kakade.

Eqinisweni, ukuthengiswa kwezithasiselo ze-resveratrol kwakulinganiselwa ku- $ 49 million e-United States ngo-2019, kanti isabelo semakethe kulindeleke ukuthi sikhule cishe ngamaphesenti ayisishiyagalombili phakathi kuka-2018 no-2028, ngokusho kweFuture Market Insights. Iningi lesasasa mayelana ne-resveratrol laqala ngo-1997. Amandla alo okuvikela uhlelo lwezinhliziyo, ukuvimbela umdlavuza, nokwandisa isikhathi sokuphila, phakathi kwabanye, abelokhu ethola inzalo kusukela lapho, kusho uJohn M. Pezzuto, Ph.D., D.Sc ., umphathi weKolishi Lokhemisi laseLong Island University kanye nomcwaningi we-resveratrol.

Namuhla, izengezo ze-resveratrol ziyakhuthazwa njengendlela yokwandisa amandla, ukugcina isisindo somzimba, nokwandisa ukubekezela kwemisipha. Kodwa ingabe isebenza kangakanani — futhi iphephe kangakanani — ingabe ngempela?

Ama-Resveratrol Supplements kanye Nempilo Yakho

Phakathi kokuhlolwa kwezokwelapha okuqhubekayo, enye yezindlela eziseduze kakhulu ze-resveratrol ilele endaweni yokuqina. "Uma sibheka ucwaningo kuze kube manje, nakuba kudingeka okwengeziwe, i-resveratrol inesithembiso esingakaze sibe khona sokuthuthukisa ukukhuthazela ngokomzimba kwabantu nokubasiza ukuba balawule isisindo sabo," kusho uJames Smoliga, Ph.D., umqondisi ohlangene we-High Point University Human Biomechanics and Physiology. Ilebhu e-High Point, eNorth Carolina. IRerveratrol ingumthombo wamathemba amakhulu, noma ngabe okuningi ngayo kuhlala kungaziwa.

"Yize ngiba lusizi lapho ngizwa into echazwa njenge-panacea, ngizizwa ngithemba kakhulu ngokuncoma i-resveratrol ngenxa yocwaningo olwenziwayo," kusho umqeqeshi oqinisekisiwe uRob Smith, umsunguli weBody Project, i-Eagan, eMinnesota isitudiyo.

Yebo, kunenqwaba yocwaningo ngokuxhumeka kwesisindo se-resveratrol, kepha iningi lisezilwaneni. Lokho okuye kwaboniswa yilolu cwaningo, nokho, kuyakhuthaza: I-Resveratrol ibonakala yenza kusebenze ama-enzyme asiza imisipha ukusebenzisa umoya-mpilo ngokuphumelelayo, ukuthuthukiswa kokusebenza okwaziwa ngabagijimi njenge-VO2 max ephakeme. (Ngamagama enziwe lula, uma uphakamisa i-VO2 max yakho, iba yinde futhi ibe namandla kakhulu indlela yokuzivocavoca ongayisingatha.) "Uma ucubungula amandla kahle, wandisa ukukhuthazela," kusho uSmoliga. "Ngiyazithatha ngokwami ​​futhi nginamandla amaningi ngenxa yalokho," kusho uSmith, olinganisela ukuthi amakhasimende akhe angama-40 nawo adla leli philisi. "Ngiyabona ukuthi bayakwazi ukuzisukumela phambili kunakuqala." (Okuhlobene: Konke Odinga Ukukwazi Ngokwakha Amafutha Nemisipha Eshisayo)

Isethembiso se-Get-Fit se-Resveratrol

Ochwepheshe bezokuqina baqala ukuqaphela i-resveratrol ngonyaka we-2006, lapho iphephabhuku Iseli ibike ukuthi amagundane anikezwe i-antioxidant agijima cishe kabili kude ku-treadmill njengama-critters angeziwe. Ukwelashwa "kukhulisa kakhulu ukumelana kwesilwane nokukhathala kwemisipha," kuphetha abacwaningi. Ukuhumusha: Amandla amaningi nokukhathala okuncane kwemisipha kuholele ekusebenzeni okungcono. “Kunjengokungathi ungafaka izinzuzo zokudla ngendlela enempilo nokuzivocavoca iphilisi,” kusho uSmoliga.

I-hypothesis? I-Resveratrol ivuselela ama-enzyme abizwa ngokuthi ama-sirtuin, alawula imisebenzi ebalulekile kuwo wonke umzimba, okuhlanganisa ukulungiswa kwe-DNA, ukuphila kwamaseli, ukuguga, nokukhiqizwa kwamafutha. "Ama-Sirtuin angaphinde akhulise i-mitochondria, izindlu zokugcina amandla ngaphakathi kwamangqamuzana lapho izakhamzimba nomoya-mpilo zihlangana khona ukuze zenze amandla," kusho uFelipe Sierra, Ph.D., umqondisi we-division of biology eguga eNational Institute on Aging at the National Institutes of Health. Ngokuqinisekile, amagundane ku-resveratrol ayenemitochondria enkulu, eqinile, ngakho-ke imisipha yabo ekhokhisiwe ikwazi kangcono ukusebenzisa i-oxygen. Ngokombono, lokhu kusho ukuthi i-resveratrol ingakwazi ukukusiza ukuthi usebenze isikhathi eside noma kanzima (noma kokubili) ngaphambi kokuba imisipha yakho ikhathale kakhulu ukuthi ingakwazi ukusebenza. Lokhu kuvivinya umzimba okuqine kakhulu kuzobeka imisipha ukuze kube nomzamo omkhulu ngokuzayo lapho ubopha intambo, ukuze kube nomjikelezo oqhubekayo wokuqina komzimba okuthuthukisiwe. (Izindaba ezinhle: I-HIIT, i-cardio, nokuqeqeshwa kwamandla konke kunezinzuzo ze-mitochondrial, futhi.)

Futhi, ucwaningo olungaphandle kwelabhorethri lukhawulelwe: Kokunye kokuhlolwa kwabantu okuqediwe, abesilisa nabesifazane abahleli phansi abangama-90 banikezwe i-cocktail noma i-placebo ese-resveratrol nsuku zonke amasonto ayi-12. Ngemuva kwezinyanga ezintathu, wonke umuntu wagxuma ezinyathelweni. "Ngenkathi bonke beshaya amazinga afanayo okuqina, iqembu le-resveratrol lisebenza kanzima ngenkathi lizivocavoca," kusho uSmoliga, obehola lolu cwaningo. Ngaphezu kwalokho, futhi babenenhliziyo ephansi kakhulu ngesikhathi sokuvivinya umzimba — okulingana nemiphumela yokukhanya kwezinyanga ezintathu ukuya ekuqeqesheni okusesilinganisweni — ngokusobala nje kusukela ekuthatheni isithasiselo sansuku zonke. (Okuhlobene: Yini amaVithamini IV Drips futhi Ingabe Akulungele Nawe?)

Ama-Resveratrol Supplements kanye Nokwehlisa Isisindo

Kubo bonke ubufakazi mayelana nezinzuzo zokuzivocavoca nge-resveratrol, izimangalo zabakhiqizi zokuthi isengezo sisiza abantu ukuthi banciphise noma bagcine isisindo kunzima ukufakazela.

Abanye abasekeli bathi isixhumanisi sokulahlekelwa kwesisindo se-resveratrol sisebenza ngokwengxenye ngokusebenzisana noshukela wegazi. "Ucwaningo lukhombisa ukuthi i-resveratrol inyusa amandla emisipha yakho yokwamukela i-glucose ekudleni. Lokhu kusho ukuthi ama-calories amaningi angena emisipheni bese ambalwa eya kumaseli anonile," kusho uSmoliga. Ngempela, ucwaningo olwethulwe engqungqutheleni ye-Endocrine Society lubonise ukuthi elabhorethri, i-resveratrol ivimbela ukukhiqizwa kwamangqamuzana avuthiwe avimba nokugcinwa kwamafutha — okungenani ezingeni lamaselula. Ngaphezu kwalokho, ucwaningo lwathola ukuthi amagundane adla ukudla okunamafutha amaningi nge-resveratrol anesisindo esicishe sifane nalawo anikezwa ukudla okungewona amafutha amaningi ngaphandle kwesengezo. Kepha ngoba, kwabanye, i-resveratrol ibonakala ikhulisa ikhono lokuzivocavoca umzimba kaningi futhi ngamandla, kunzima ukubeka phansi umthombo wangempela wesondlo.

Eminye imicabango ifaka phakathi ukuthi i-resveratrol ingasebenza njenge- "energy limited mimetic," okusho ukuthi ukusebenzisa i-resveratrol kungalingana nokudla ukudla nokunciphisa ukudla kwe-caloric, kusho uPezzuto. Ocwaningweni lwango-2018, amagundane ondliwe ukudla okunamafutha amaningi ukuze akhuluphale, bese kuzilolonga wedwa noma kusetshenziswe nge-resveratrol supplementation. "Uma kuqhathaniswa nokuzivocavoca wedwa, inhlanganisela ayizange iholele ekunciphiseni isisindo esikhulu, kepha ezinye izimpawu zomzimba zenziwe ngcono kancane," kuchaza uPezzuto. Noma kunjalo, ukuze kuzuzwe umphumela ofanayo oseceleni kubantu njengoba kuboniswe kumagundane, umthamo olinganayo uzoba cishe amagremu angu-90 (90,000mg) ngosuku. (Kwirekhodi, izengezo ze-resveratrol emakethe ngokuvamile ziqukethe ama-200 kuye ku-1,500 amamiligremu we-antioxidant, newayini elibomvu liqukethe cishe ama-milligram amabili ngelitha.) "Kumuntu okhuluphele, lo mthamo ungaphindwa kabili," kusho uPezzuto. "Ngokusobala, akunakwenzeka."

Olunye ucwaningo olwenziwe kumagundane londle ukudla okunamafutha amaningi futhi lwanezelwa nge-resveratrol lukhombise ukwehla okuncane kwesisindo somzimba; kodwa-ke, ukuphambana komthamo kuzo zonke izifundo kusho ukuthi le miphumela ayicacile. Ngaphezu kwalokho, kolunye ucwaningo lwamagundane adliwe ukudla okuvamile nge-resveratrol noma ngaphandle kwayo amasonto angu-15, i-resveratrol ayizange iholele kunoma yiziphi izinguquko eziphawulekayo zesisindo somzimba nhlobo.

Sekukonke, ukusebenza kwe-resveratrol kwesisindo izithako akuhambelani. Ngemva kokubukeza izifundo eziyisishiyagalolunye ezenziwe esikhathini seminyaka engu-15, abacwaningi baphetha ngokuthi kwakungekho ubufakazi obanele bokusekela isincomo se-resveratrol supplementation ukuze ulawule ukukhuluphala, njengoba lezi zifundo azizange zibonise ushintsho oluphawulekayo ku-BMI nesisindo somzimba noma ukuthuthukiswa kwesisindo samafutha, umthamo wamafutha. , noma ukusatshalaliswa kwamafutha esiswini. (Related: Singacela Siyeke Ukukhuluma Nge "Belly Fat"?)

"Ekugcineni, njengazo zonke ezinye izidakamizwa noma izengezo zokudla ezihambisana nesimangalo sezempilo, okuwukuphela kobufakazi bangempela, obunenjongo obuvela ekuhlolweni okwenziwe kahle ngomtholampilo nabantu," kusho uPezzuto. Futhi impendulo esekelwe ebufakazini ingase ifike maduze ngokwanele, njengoba izivivinyo zomtholampilo ezingaphezu kwe-100 ku-resveratrol okwamanje ezenziwa nabahlanganyeli abangabantu.

Ukukhathazeka Kwezokuphepha Ngezithasiselo Ze-Resveratrol

Ukusungula ukuphepha kokungezelela kungathatha amashumi eminyaka, futhi ngokuhamba kwesikhathi, kwezinye izimo, izingozi ezimangazayo zingavezwa. "Esikhathini esingeside esidlule, uvithamini E wawugcwele ulaka," kusho uChristopher Gardner, Ph.D., uprofesa ohlanganyele wezokwelapha eStanford University School of Medicine's Prevention Research Center. I-Vitamin E ingumcabango we-antioxidant wokusiza ukuvikela ezinhlobonhlobo zezifo, ezifana nethemba le-resveratrol. Kodwa omunye umbiko wathola ukuthi amanani aphezulu ka-E angakhuphula ingozi yokufa. “Kuthathe iminyaka engu-30 ukukhombisa ukuthi izithasiselo zikavithamini E kungenzeka zibe nemiphumela engemihle ngamanani amakhulu ayevame ukutuswa,” kuphawula uGardner. (Thola lokho amathumbu akho angakutshela kona ngempilo yakho.)

Futhi ukuphepha kwezithasiselo ze-resveratrol kusazoboniswa. Nakuba olunye ucwaningo lwabantu lwathola ukuthi ukungenisa umthamo wesikhathi esisodwa ofinyelela kumagremu amahlanu kwakungenayo imiphumela emibi kakhulu, lokho kuhlola kwathatha usuku kuphela. (Yiqiniso, abantu abaningi abazama i-resveratrol bathatha umthamo ongaphezu kweyodwa.) "Izifundo zifushane kakhulu," kusho uSierra. "Asinayo nje idatha yemiphumela yesikhathi eside kubantu." (Ukungasho, izithako zokudla azilawulwa yi-FDA.)

I-Pezzuto iphawula ukuthi abukho ubufakazi obuphakamisa ukuthi ukuthatha i-resveratrol (ikakhulukazi kumithamo ephansi etholakala ezithasiselweni eziningi emakethe) kungabangela noma yimiphi imiphumela emibi eyingozi. Ngokunjalo, imithamo yansuku zonke efinyelela ku-1500mg izinyanga ezingafika kwezintathu kungenzeka iphephile, ngokusho kwe-U.S. National Library of Medicine. Ukuthatha i-2000 kuye ku-3000mg ye-resveratrol nsuku zonke, noma kunjalo, kungadala izinkinga zesisu,

"Ngamanye amagama, asikho isizathu esizwakalayo sokuncoma ngokumelene ukuthatha i-resveratrol yokulawula isisindo noma enye injongo, kodwa ngasikhathi sinye asikho isizathu esicindezelayo sokulindela noma yimuphi umphumela oyisimangaliso, "usho kanje.

Lokho okukhonjiswe ukuthi kuphephile futhi kunempilo: kudla inani elilinganisiwe lemithombo yemvelo ye-resveratrol. "Ngenxa yokungaziwa, ngincamela ukuthi abantu bathokozele ingilazi yewayini ngezikhathi ezithile esikhundleni sokudla izithasiselo," kusho uGardner. Futhi ucwaningo luveza ukuthi inani elilinganisiwe lewayini linganciphisa ubungozi bezinkinga zenhliziyo. Iwayini elibomvu linokuhlungwa okuphezulu kakhulu kwe-resveratrol okungafinyelela ku-15mg ngebhodlela ngalinye ezinhlotsheni ezinjenge-pinot noir (kuya ngamagilebhisi, izimo zesivini, nezinye izinto), kepha okuqukethwe ngisho nasebangeni lewayini kabanzi; ijusi yamagilebhisi cishe isigamu semiligremu ilitha; futhi ama-cranberries, ama-blueberries, namantongomane aqukethe amanani amancane.

Ngaphandle kokuvumelana kweqiniso ngenani elifanelekile le-resveratrol elidingekayo ukuze uthole izinzuzo zokuqina ezilinganisekayo, ochwepheshe abaningi bayeluleka ukuqhubeka ngokuqapha. "Uyafuna ngempela ukuzilinga?" Kubuza uSierra, okhuthaza ukuhlala ngaphandle kwezithasiselo ezingenampilo. Lowo mbono wabelanwa ngochwepheshe abaningi bezempilo, okuhlanganisa u-Jade Alexis, umqeqeshi womuntu siqu oqinisekisiwe kanye ne-Reebok Global Instructor. "Ngokujwayelekile ngiyazigxeka lezi zixazululo ezibonakala zishesha, zilula," kusho u-Alexis. Ngikholelwa ukuthi ukudla ngendlela efanele, ukuvivinya umzimba njalo nokulala ngokwanele kuyosigcina sinempilo enhle. (Futhi sikusize wehlise isisindo uma ngabe yilokho okufunayo.)

Okufanele Ukwazi Ngaphambi Kokuthatha Izithasiselo Zokulahlekelwa Isisindo zeReververrol

• Thatha i-Rx yokusungula. Ucwaningo luphakamisa ukuthi isengezo singandisa ingozi yokopha uma uthatha izidakamizwa zegazi, ama-anticoagulants, noma izidakamizwa ezingezona ukuvuvukala. I-Resveratrol ingase futhi iphazamise ikhono lomzimba lokusebenzisa imithi ehlukahlukene, okuhlanganisa ama-statins, ama-calcium channel blockers, nama-immunosuppressants, okungase kubangele ukunqwabelana kwemithi enobuthi. Khuluma nedokhumenti yakho ngaphambi kokuthatha noma iziphi izithasiselo. (Bheka: Izithasiselo Zokudla Zingasebenzisana Ne-Rx Meds Yakho)
• Hlola ilebula. Bheka imikhiqizo equkethe i-trans-resveratrol, etholakala emvelweni. Qaphela amagama afana nalawo anzima, ifomula, nehlanganisela, akhombisa ukuxuba kwezithako ezingafaka amanani amancane we-resveratrol kuphela.
• Thenga amabhrendi ahloliwe. Le mikhiqizo idlulise izivivinyo zokuhlanzeka nezithako ezenziwe yiConsumerLab.com, inkampani ezimele ehlola izithasiselo.

Izengezo ezi-3 Zokukhulisa Ukusebenza Ezisebenza Ngempela

I-Resveratrol akuwona kuphela umdlalo edolobheni. Lapha, uMark Moyad, MD, M.P.H., umqondisi wezindlela zokuvimbela kanye nezinye eNyuvesi yaseMichigan Medical Center e-Ann Arbor, unikeza izaphulelo kuma-supplements amaningi angasiza imigomo yakho yokufaneleka.

Uvithamini D

• Isithembiso: Amandla nokuqina okwengeziwe
• Ithole lapha: Ubisi oluqinisiwe kanye ne-cereal, izikhupha zamaqanda, i-salmon, i-tuna ekheniwe, kanye nezithako ze-800-1,000 IU

I-Omega-3 Fatty Acids

• Isithembiso: I-metabolism esheshayo, isikhathi sokutakula ngokushesha, ukukhathazeka okuncane kwemisipha
• Ithole lapha: Izinhlanzi ezinamafutha, njenge-salmon ne-mackerel, kanye nezithako zansuku zonke ze-500-1,000mg

Igatsha le-Chain Amino Acids (BCAAs)

• Isithembiso: Amandla engeziwe nokukhuthazela, ubuhlungu obuncane bemisipha
• Ithole lapha: Inyama ebomvu, inkukhu, ikalikuni, inhlanzi, amaqanda, nezithako zansuku zonke ze-1-5g (Phezulu Okulandelayo: Izithasiselo Ezihamba Phambili Zokudla Kwakho)

Buyekeza kwe-