Kodi Zowonjezera Kuchepetsa Kuwonda kwa Resveratrol Zimagwiradi Ntchito (ndipo Ndi Zotetezeka)?

Zamkati

• Resveratrol Supplements ndi Thanzi Lanu
• Lonjezo la Get-Fit la Resveratrol
• Zowonjezera za Resveratrol ndi Kuchepetsa Kunenepa
• Zokhudza Chitetezo Pazowonjezera za Resveratrol
• Zomwe Muyenera Kudziwa Musanatengere Resveratrol Weight-Loss Supplements
• 3 Zowonjezera Zowonjezera Zomwe Zimagwira Ntchito
• Onaninso za

Masewera olimbitsa thupi. Idyani zakudya zopatsa thanzi. Kuchepetsa kudya kwa caloric. Izi ndi zinthu zitatu zomwe akatswiri azaumoyo akhala akunena kuti ndizosavuta, koma zothandiza pakuchepetsa thupi. Koma kwa iwo omwe alibe nthawi yaulere yopitira kumalo ochitira masewera olimbitsa thupi kapena ndalama zowonjezerapo kuti azigwiritsa ntchito pazinthu zatsopano, mbewu zonse, ndi mapuloteni owonda, malamulowa agolide atha kumveka kuti sangapezeke. Njira imodzi yomwe ena amafikira? Zowonjezera.

Pafupifupi 15 peresenti ya akuluakulu a ku United States agwiritsira ntchito zakudya zowonjezera kulemera kwa thupi panthawi ina m'miyoyo yawo, ndipo amayi amatha kuzigwiritsa ntchito kawiri kuposa amuna, malinga ndi National Institutes of Health. Kupatula kwa olakwa othamanga monga caffeine ndi Orlistat ndi resveratrol. Chida cha antioxidant chitha kupezeka mwachilengedwe mu vinyo wofiira, zikopa zamphesa zofiira, madzi amphesa ofiira, mabulosi, komanso zocheperako mtedza, ndipo agwiritsidwa ntchito ngati njira yopititsira patsogolo moyo wathanzi.

M'malo mwake, kugulitsa zowonjezera za resveratrol kukuyembekezeka kukhala $49 miliyoni ku United States mu 2019., ndipo gawo la msika likuyembekezeka kukula pafupifupi eyiti peresenti pakati pa 2018 ndi 2028, malinga ndi Future Market Insights. Chisangalalo choyambirira chokhudza resveratrol chidayamba mu 1997. Kutha kwake kuteteza mtima wamitsempha, kupewa khansa, ndikuwonjezera kutalika kwa moyo, pakati pa ena, kwakhala kukupeza chidwi kuyambira pamenepo, atero a John M. Pezzuto, Ph.D., D.Sc ., mkulu wa College of Pharmacy ya Long Island University ndi wofufuza wa resveratrol.

Masiku ano, zowonjezera zowonjezera zowonjezera zimalimbikitsidwa ngati njira yowonjezera mphamvu, kuchepetsa thupi, ndi kuwonjezera kupirira kwa minofu. Koma kodi ndi zothandiza bwanji komanso zotetezeka, kwenikweni?

Resveratrol Supplements ndi Thanzi Lanu

Pakati pa kufufuza kwachipatala komwe kukuchitika, chimodzi mwazinthu zofulumira kwambiri za resveratrol zili m'malo olimba. "Poyang'ana kafukufukuyu mpaka pano, ngakhale pakufunika zambiri, resveratrol ili ndi lonjezo lomwe silinachitikepo loti lithandizira kupirira kwa anthu ndikuwathandiza kuti achepetse kunenepa kwawo," atero a James Smoliga, Ph.D., director director of the High Point University Human Biomechanics and Physiology Laborator ku High Point, North Carolina. Resveratrol ndi gwero la ziyembekezo zazikulu, ngakhale zambiri za izo sizikudziwika.

"Ngakhale ndimakhumudwa ndikamva china chake chomwe chikufotokozedwa ngati panacea, ndimakhala wokondwa kuvomereza resveratrol chifukwa cha kafukufuku womwe wachitika," atero mphunzitsi wovomerezeka Rob Smith, woyambitsa Body Project, maphunziro a munthu wa Eagan, Minnesota. situdiyo.

Inde, pali kuchuluka kwa kafukufuku wokhudzana ndi kuchepa kwa kulemera kwa resveratrol, koma zambiri zimakhala pa nyama. Zomwe maphunzirowa asonyeza, komabe, ndizolimbikitsa: Resveratrol ikuwoneka kuti imayambitsa ma enzyme omwe amathandizira minofu kugwiritsa ntchito mpweya bwino, cholimbikitsira magwiridwe antchito omwe amadziwika kuti othamanga monga apamwamba a VO2 max. (M'mawu osavuta, kukweza kwa VO2 max, kumakhala kotalika komanso kowonjezereka kolimbitsa thupi komwe mungathe kuchita.) "Mukakonza mphamvu moyenera, mumawonjezera kupirira," akutero Smoliga. "Ndimadzitengera ndekha ndipo ndili ndi mphamvu zambiri chifukwa cha izi," akutero Smith, yemwe akuti makasitomala ake 40 amamwanso mapiritsi. "Ndikuwona kuti amatha kudzikankhira patali kuposa kale." (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Kumanga Mafuta ndi Kuwotcha Minofu)

Lonjezo la Get-Fit la Resveratrol

Akatswiri azaumoyo adayamba kuzindikira za resveratrol mu 2006, pomwe magaziniyo Cell adanena kuti mbewa zopatsidwa antioxidant zimathamanga pafupifupi kawiri pamtunda wopondereza ngati osatsutsa. Mankhwalawa "amawonjezera kwambiri kukana kwa nyama ku kutopa kwa minofu," ofufuza adamaliza. Kumasulira: Mphamvu zochulukirapo komanso kutopa pang'ono kwa minofu kunapangitsa kulimbitsa thupi bwino. Smoliga akuti: "Zili ngati kuti mutha kuyika maubwino azakudya zopatsa thanzi komanso masewera olimbitsa thupi."

Lingaliro? Resveratrol imapangitsa ma enzyme otchedwa sirtuins, omwe amayendetsa ntchito zofunika m'thupi lonse, kuphatikizapo kukonza DNA, moyo wa maselo, ukalamba, ndi kupanga mafuta. "Sirtuins amathanso kuwonjezera mitochondria, nyumba zamagetsi zamkati mwa ma cell momwe michere ndi mpweya zimaphatikizana ndikupanga mphamvu," atero a Felipe Sierra, Ph.D., director of the division of biology biology ku National Institute on Aging ku National Institutes of Health. Zoonadi, mbewa pa resveratrol zinali ndi mitochondria yokulirapo, kotero kuti minofu yawo yodzaza inali yokhoza kugwiritsa ntchito mpweya wabwino. Mwachidziwitso, izi zikutanthauza kuti resveratrol ikhoza kukuthandizani kuti muzitha kugwira ntchito nthawi yayitali kapena yovuta (kapena yonse) musanatope kuti minofu yanu ichite. Kulimbitsa thupi kwambiri kumeneku kumapangitsa minofu kukhala yolimba kwambiri nthawi ina mukadzadzimangirira, kuti mupitirize kukhala ndi thanzi labwino. (Nkhani yabwino: HIIT, cardio, ndi kuphunzitsa mphamvu zonse zili ndi mapindu a mitochondrial, nawonso.)

Apanso, kufufuza kunja kwa labotale kwachepa: Mu umodzi mwa mayesero ochepa omwe anatsirizidwa, amuna ndi akazi 90 osagwira ntchito anapatsidwa resveratrol-based cocktail kapena placebo tsiku lililonse kwa masabata 12. Pambuyo pa miyezi itatu, aliyense adalumpha pamapazi. "Ngakhale onse amafika pamlingo wofanana, gulu la resveratrol silinachite khama pochita masewera olimbitsa thupi," akutero a Smoliga, omwe amatsogolera kafukufukuyu. Kuonjezera apo, analinso ndi kutsika kwa mtima pa nthawi yochita masewera olimbitsa thupi - zofanana ndi zotsatira za kuwala kwa miyezi itatu mpaka kuphunzitsidwa pang'onopang'ono - mwachiwonekere chifukwa chotenga zowonjezera tsiku ndi tsiku. (Zogwirizana: Kodi Vitamini IV Drips Ndi Chiyani Ndipo Ndi Chofunika Kwa Inu?)

Zowonjezera za Resveratrol ndi Kuchepetsa Kunenepa

Pazifukwa zonse zokhudzana ndi masewera olimbitsa thupi a resveratrol, zomwe opanga amapanga kuti zowonjezera zimathandizira anthu kuti achepetse kapena kuchepetsa kunenepa ndizovuta kutsimikizira.

Othandizira ena akuti cholumikizira kulemera kwa resveratrol chimagwira ntchito limodzi polumikizana ndi shuga wamagazi. "Kafukufuku akuwonetsa kuti resveratrol imathandizira kuti minofu yanu izitha kuyamwa shuga kuchokera pachakudya. Izi zikutanthauza kuti ma calories ambiri amapita minofu ndipo ochepa amalowa m'maselo amafuta," akutero a Smoliga. Zoonadi, kafukufuku woperekedwa pamsonkhano wa Endocrine Society anasonyeza kuti mu labotale, resveratrol inaletsa kupanga maselo okhwima okhwima ndi kulepheretsa kusungirako mafuta-osachepera pa mlingo wa ma cell. Kuphatikiza apo, kafukufuku adapeza kuti mbewa zomwe zimadyetsa mafuta olemera kwambiri ndi resveratrol amayeza pafupifupi chimodzimodzi ndi omwe amadya zakudya zopanda mafuta popanda chowonjezera. Koma chifukwa, kwa ena, resveratrol ikuwoneka kuti imakulitsa kutha kochita masewera olimbitsa thupi pafupipafupi komanso mwamphamvu, ndizovuta kuthana ndi gwero lenileni lokonza zolemera.

Malingaliro ena amaphatikizanso kuti resveratrol imatha kugwira ntchito ngati "mimetic yoletsa mphamvu," kutanthauza kuti kudya resveratrol kungakhale kofanana ndi kudya komanso kuchepetsa kudya kwa caloric, akutero Pezzuto. Pakafukufuku wa 2018, mbewa zidadyetsedwa zakudya zamafuta kwambiri kuti zikhale zonenepa, kenako nkuchita masewera olimbitsa thupi kapena kuchita resveratrol supplementation. "Pazolimbitsa thupi lokha, kuphatikiza sikunapangitse kuti muchepetse thupi, koma zolembera zina zidakonzedwa pang'ono," akufotokoza Pezzuto. Komabe, kuti akwaniritse malire amodzimodzi mwa anthu monga momwe amawonetsera mbewa, mlingo womwewo umakhala pafupifupi magalamu 90 (90,000mg) patsiku. (Kwa mbiriyi, zowonjezera zowonjezera pamsika zimakhala ndi 200 mpaka 1,500 mamiligalamu wa antioxidant, ndipo vinyo wofiira amakhala ndi mamiligalamu awiri pa lita imodzi.) "Kwa munthu wonenepa kwambiri, mlingowu utha kuwirikiza," akutero Pezzuto. "Zachidziwikire, sizothandiza."

Kafukufuku wina wopangidwa ndi makoswe omwe amadyetsa zakudya zamafuta ambiri ndikuwonjezera ndi resveratrol awonetsa kuchepa pang'ono kwa thupi; komabe, kusagwirizana kwa mlingo m'maphunziro onse kumatanthauza kuti zotsatira zake sizotsimikizika. Kuphatikiza apo, mu kafukufuku wina wa mbewa zomwe zidadyetsedwa chakudya chanthawi zonse kapena popanda resveratrol kwa milungu 15, resveratrol sinatsogolere kusintha kwakukulu kwa kulemera kwa thupi konse.

Ponseponse, mphamvu ya resveratrol yolemetsa yama supplements siyodziwika. Pambuyo poyang'ana maphunziro asanu ndi anayi omwe adachitika pazaka za 15, ofufuza adawona kuti panalibe umboni wokwanira wochirikiza malingaliro a resveratrol supplementation kuti athetse kunenepa kwambiri, popeza maphunzirowa sanasonyeze kusintha kwakukulu kwa BMI ndi kulemera kwa thupi kapena kusintha kwa mafuta, kuchuluka kwa mafuta. , kapena kugawa mafuta m'mimba. (Zogwirizana: Kodi Chonde Tisiye Kuyankhula Zokhudza "Belly Fat"?)

"Potsirizira pake, monga mankhwala ena aliwonse kapena zakudya zowonjezera zokhudzana ndi thanzi labwino, umboni wokhawo wodalirika umachokera ku mayesero achipatala ochitidwa bwino ndi anthu," akutero Pezzuto. Ndipo yankho lokhazikitsidwa ndi umboni likhoza kubwera posachedwa, popeza mayesero opitilira 100 pa resveratrol akuchitidwa ndi anthu omwe akutenga nawo mbali.

Zokhudza Chitetezo Pazowonjezera za Resveratrol

Kukhazikitsa chitetezo chowonjezera kumatha kutenga zaka zambiri, ndipo pakapita nthawi, nthawi zina, zoopsa zodabwitsa zitha kuwululidwa. "Osati kale kwambiri, vitamini E anali wokwiya," akutero Christopher Gardner, Ph.D., pulofesa wothandizira wa zamankhwala pa Stanford University School of Medicine's Prevention Research Center. Vitamini E ndi antioxidant yomwe imaganiza kuti ingateteze ku matenda osiyanasiyana, ofanana ndi chiyembekezo cha resveratrol. Koma lipoti lina linapeza kuti kuchuluka kwa E kumatha kuwonjezera ngozi zakufa. "Zidatenga zaka 30 kuwonetsa kuti mavitamini E othandizira mwina atha kukhala ndi zoyipa zambiri zomwe zimalimbikitsidwa," atero a Gardner. (Dziwani zomwe matumbo anu angakuuzeni za thanzi lanu.)

Ndipo chitetezo cha zowonjezera za resveratrol sikuyenera kutsimikiziridwa. Pomwe kafukufuku wina waumunthu adapeza kuti kumeza kamodzi kokha mpaka magalamu asanu sikunakhale ndi zovuta zoyesa, kuyesera kumangotenga tsiku limodzi. (Zachidziwikire, anthu ambiri omwe amayesa resveratrol amatenga mlingo umodzi.) "Maphunzirowa ndi achidule kwambiri," akutero Sierra. "Tilibe chilichonse chazomwe zingachitike kwa anthu nthawi yayitali." (Osanenapo, zowonjezera zakudya sizimayendetsedwa ndi FDA.)

Pezzuto ikunena kuti palibe umboni uliwonse wosonyeza kuti kumwa resveratrol (makamaka pa mlingo wochepa womwe umapezeka muzowonjezera zambiri pamsika) kungayambitse zotsatira zoyipa. Momwemonso, Mlingo watsiku ndi tsiku mpaka 1500mg kwa miyezi itatu ndi yotetezeka, malinga ndi U.S. National Library of Medicine. Kutenga 2000 mpaka 3000mg ya resveratrol tsiku lililonse, komabe, kumatha kuyambitsa mavuto am'mimba,

"Mwanjira ina, palibe chifukwa chomveka chovomerezera motsutsana kutenga resveratrol pofuna kuchepetsa thupi kapena cholinga china chilichonse, koma panthawi imodzimodziyo palibe chifukwa choyembekezera chozizwitsa chilichonse, "akutero.

Zomwe zimatsimikizirika kuti ndizotetezeka komanso zathanzi: kugwiritsa ntchito magwero achilengedwe a resveratrol. "Chifukwa cha zosadziwika, ndimakonda kuti anthu azisangalala ndi kapu ya vinyo nthawi ndi nthawi m'malo momamwa zowonjezera," akutero Gardner. Ndipo kafukufuku akuwonetsa kuti vinyo wocheperako amachepetsa mavuto amtima. Vinyo wofiira amakhala ndi resveratrol yochuluka kwambiri yomwe imakhala ndi 15mg pa botolo lililonse ngati mitundu ya pinot noir (kutengera mphesa, minda yamphesa, ndi zinthu zina), koma zomwe zili ngakhale mumayendedwe a vinyo ndizambiri; Madzi a mphesa ali ndi pafupifupi milligram theka pa lita; ndi cranberries, blueberries, ndi mtedza zimakhala ndi zochepa.

Popanda kuvomerezana zenizeni pamlingo woyenera wa resveratrol wofunikira pazofunikira zolimbitsa thupi, akatswiri ambiri amalangiza kuti azisamala. "Kodi mukufunadi kuyesa nokha?" akufunsa Sierra, yemwe amalimbikitsa kukhala ndi thanzi labwino popanda zowonjezera. Lingaliro limeneli limagawidwa ndi akatswiri ambiri azaumoyo, kuphatikizapo Jade Alexis, mphunzitsi waumwini wovomerezeka ndi Reebok Global Instructor. "Nthawi zambiri ndimadana ndi zinthu zomwe zimawoneka ngati zachangu, komanso zosavuta," akutero Alexis. Ndimakhulupirira kuti kudya moyenera, kuchita masewera olimbitsa thupi nthawi zonse, ndi kugona mokwanira kungatithandize kukhala athanzi. (Ndipo kukuthandizani kuti muchepetse thupi ngati ndi zomwe mukufuna.)

Zomwe Muyenera Kudziwa Musanatengere Resveratrol Weight-Loss Supplements

• Tengani zowerengera za Rx. Kafukufuku akuwonetsa kuti chowonjezeracho chikhoza kuonjezera chiopsezo chotaya magazi ngati mukumwa mankhwala ochepetsa magazi, anticoagulants, kapena nonsteroidal anti-inflammatory drugs. Resveratrol imathanso kusokoneza mphamvu ya thupi yogwiritsa ntchito mankhwala osiyanasiyana, kuphatikiza ma statins, calcium channel blockers, ndi ma immunosuppressants, zomwe zitha kupangitsa kuti mankhwala achuluke kwambiri. Lankhulani ndi doc yanu musanatenge zowonjezera zilizonse. (Onani: Zakudya Zowonjezera Zitha Kuyanjana ndi Rx Meds Yanu)
• Yang'anani chizindikiro. Yang'anani zinthu zomwe zili ndi trans-resveratrol, zomwe zimapezeka m'chilengedwe. Chenjerani ndi mawu ngati ovuta, osakanikirana, ndi osakanikirana, omwe akuwonetsa kusakaniza kwa zosakaniza zomwe zingaphatikizepo zochepa zokha za resveratrol.
• Gulani zopangidwa zoyesedwa. Zogulitsa izi zapambana mayeso achiyero komanso opangidwa ndi ConsumerLab.com, kampani yodziyimira payokha yomwe imayang'ana zowonjezera.

3 Zowonjezera Zowonjezera Zomwe Zimagwira Ntchito

Resveratrol siwo masewera okha mtawuniyi. Apa, a Mark Moyad, MD, MPH, wamkulu wa njira zodzitetezera ndi njira zina ku University of Michigan Medical Center ku Ann Arbor, akupereka zowonjezera zowonjezera zomwe zingakuthandizeni kukwaniritsa zolinga zanu.

Vitamini D.

• Lonjezo: Mphamvu zambiri ndi chipiriro
• Pezani apa: Mkaka wolimba ndi chimanga, dzira yolks, salimoni, nsomba zamzitini, ndi zowonjezera za 800-1,000 IU.

Omega-3 Fatty Acids

• Lonjezo: Mofulumira kagayidwe, kuchira msanga, kuchepa kwa minofu kuwawa
• Pezani apa: Nsomba zamafuta, monga saumoni ndi mackerel, ndi zowonjezera tsiku ndi tsiku za 500-1,000mg

Nthambi yamagulu Amino Acids (BCAAs)

• Lonjezo: Mphamvu zambiri ndi kupirira, kupweteka kwa minofu kochepa
• Pezani apa: Nyama yofiira, nkhuku, Turkey, nsomba, mazira, ndi zowonjezera tsiku ndi tsiku za 1-5g (Zotsatira: Zakudya Zabwino Kwambiri za ufa pazakudya Zanu)

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