Shin Resveratrol Nauyin Rasa Nauyi Da gaske Yana Aiki (kuma Suna Lafiya)?

Wadatacce

• Kariyar Resveratrol da Lafiyar ku
• Resveratrol's Get-Fit Alkawari
• Abubuwan kari na Resveratrol da Rage nauyi
• Damuwa ta Tsaro Akan Ƙarin Resveratrol
• Abin da yakamata ku sani kafin ku ɗauki Resveratrol Ƙarin Rage-nauyi
• 3 Ƙarin Aiki-Ƙarfafawa Wanda Ainihi Yana Aiki
• Bita don

Motsa jiki. Ku ci abinci mai gina jiki. Rage cin kalori. Waɗannan su ne matakai guda uku da masana kiwon lafiya suka daɗe suna ɗauka a matsayin maɓalli masu sauƙi amma masu tasiri na rage kiba. Amma ga waɗanda ba su da lokacin kyauta don buga gidan motsa jiki ko ƙarin kuɗi don ciyarwa akan sabbin kayan abinci, hatsi gabaɗaya, da sunadarai masu ɗimbin yawa, waɗannan ƙa'idodin na zinare na iya jin kaɗan. Magani ɗaya wasu sun kai? Ƙarin abubuwa.

Kimanin kashi 15 cikin 100 na manya na Amurka sun yi amfani da ƙarin abinci mai asarar nauyi a wani lokaci a rayuwarsu, kuma mata suna iya amfani da su sau biyu fiye da maza, a cewar Cibiyoyin Lafiya na Ƙasa. Baya ga masu aikata laifuka masu gudu irin su maganin kafeyin da Orlistat resveratrol ne. Ana iya samun wannan mahadi na antioxidant ta halitta a cikin jan giya, fatun innabi ja, ruwan innabi mai ruwan shunayya, mulberries, da ƙanana a cikin gyada, kuma an yi amfani da shi azaman hanyar haɓaka salon rayuwa mai lafiya.

A zahiri, tallace -tallace na kariyar resveratrol an kiyasta $ 49 miliyan a Amurka a cikin 2019, kuma ana sa ran kason kasuwa zai karu da kusan kashi takwas tsakanin 2018 da 2028, a cewar Hasken Kasuwa na Kasuwa. Yawancin farin ciki na farko game da resveratrol ya fara ne a cikin 1997. Ƙarfinsa don kare tsarin zuciya da jijiyoyin jini, hana ciwon daji, da fadada rayuwa, da sauransu, yana samun sha'awa tun daga lokacin, in ji John M. Pezzuto, Ph.D., D.Sc. ., Shugaban Kwalejin Magunguna na Jami'ar Long Island kuma mai binciken resveratrol.

A yau, ana inganta abubuwan da ake amfani da su na resveratrol a matsayin hanya don bunkasa makamashi, kula da nauyin jiki, da kuma ƙara ƙarfin tsoka. Amma yaya tasiri-kuma mai lafiya-yana da gaske?

Kariyar Resveratrol da Lafiyar ku

Daga cikin binciken likitocin da ke gudana, ɗayan mafi girman damar resveratrol na yanzu yana cikin yanayin dacewa. "Idan aka kalli bincike ya zuwa yanzu, kodayake ana buƙatar ƙarin abubuwa, resveratrol yana da alƙawarin da ba a taɓa gani ba don haɓaka jimiri na mutane da taimaka musu sarrafa nauyin su," in ji James Smoliga, Ph.D., darektan haɗin gwiwa na Jami'ar High Point Human Biomechanics and Physiology. Laboratory a High Point, North Carolina. Resveratrol shine tushen babban bege, kodayake ba a san da yawa game da shi ba.

"Ko da yake ina jin daɗi lokacin da na ji wani abu da aka bayyana azaman panacea, ina jin daɗi sosai game da ba da shawarar resveratrol saboda binciken da ke bayansa," in ji Rob Smith, wanda ya kafa Shirin Jiki, wani Eagan, horo na sirri na Minnesota. studio.

Ee, akwai ɗimbin bincike kan haɗin haɗin asarar nauyi na resveratrol, amma galibi yana kan dabbobi. Abin da waɗannan karatun suka nuna, yana ƙarfafawa: Resveratrol yana bayyana don kunna enzymes wanda ke taimakawa tsokoki amfani da iskar oxygen da kyau, haɓaka aikin da aka sani ga masu gudu a matsayin mafi girma VO2 max. (A cikin kalmomin da aka sauƙaƙe, mafi girman VO2 max ɗin ku, mafi tsayi da ƙarfin motsa jiki da za ku iya ɗauka.) "Lokacin da kuka sarrafa makamashi da kyau, kuna ƙara jimiri," in ji Smoliga. "Ni kaina na dauka kuma tabbas na sami karin karfin gwiwa saboda haka," in ji Smith, wanda ya kiyasta cewa 40 daga cikin abokan cinikinsa suma suna shan kwayar. "Ina iya ganin sun sami damar tura kansu fiye da da." (Mai alaƙa: Duk abin da kuke Bukatar Sanin Game da Gina Kitse da Ƙona tsoka)

Resveratrol's Get-Fit Alkawari

Masana harkar motsa jiki sun fara lura da resveratrol a 2006, lokacin da mujallar Cell ya ba da rahoton cewa beraye da aka ba antioxidant sun yi gudu kusan sau biyu a kan abin hawa kamar marasa ƙima. Maganin "yana ƙara ƙarfin dabba ga gajiyar tsoka," masu bincike sun kammala. Fassara: Ƙarin kuzari da ƙarancin gajiyar tsoka ya haifar da mafi kyawun motsa jiki. Smoliga ta ce "Kamar kuna iya sanya fa'idodin abinci mai kyau da motsa jiki a cikin kwaya," in ji Smoliga.

Hasashen? Resveratrol yana ƙarfafa enzymes da ake kira sirtuins, waɗanda ke sarrafa mahimman ayyuka a cikin jiki duka, gami da gyaran DNA, rayuwar sel, tsufa, da samar da mai. "Sirtuins na iya haɓaka mitochondria, gidajen wutar lantarki a cikin sel inda abubuwan gina jiki da iskar oxygen ke haɗuwa don samar da kuzari," in ji Felipe Sierra, Ph.D., darektan rarraba ilimin halittar tsufa a Cibiyar Kasa kan Tsofaffi a Cibiyoyin Kiwon Lafiya na Kasa. Tabbatacce, beraye akan resveratrol sun fi girma, mitochondria mai ƙarfi, don haka tsoffin tsoffin su sun sami damar yin amfani da iskar oxygen. A ka'idar, wannan yana nufin resveratrol na iya taimaka muku yin aiki tsawon lokaci ko wahala (ko duka biyun) kafin tsokar ku ta yi kasala don yin ta. Waɗannan ƙarin ayyukan motsa jiki za su sanya tsokoki don ƙarin kokari a gaba lokacin da za ku lace, don ci gaba da inganta ingantaccen motsa jiki. (Labari mai kyau: HIIT, cardio, da ƙarfin horo duk suna da fa'idodin mitochondrial, suma.)

Bugu da ƙari, bincike a waje da dakin gwaje-gwaje ya iyakance: A cikin ɗayan 'yan gwaje-gwajen ɗan adam da aka kammala, an ba maza 90 da maza masu zaman gida 90 hadaddiyar giyar ko placebo na yau da kullun don makonni 12. Bayan wata uku, kowa ya yi tsalle a kan tukwane. Smoliga, wanda ya jagoranci binciken ya ce "Duk da cewa dukkansu sun kai matakin ƙarfi iri ɗaya, ƙungiyar resveratrol ba ta da ƙima yayin motsa jiki." Abin da ya fi haka, su ma suna da ƙarancin ƙimar zuciya yayin motsa jiki - kwatankwacin sakamakon hasken wata uku zuwa horo matsakaici - a bayyane yake kawai daga ɗaukar kari na yau da kullun. (Mai alaƙa: Menene Fa'idodin Vitamin IV kuma Shin Suna ma Kyau a gare ku?)

Abubuwan kari na Resveratrol da Rage nauyi

Ga duk shaidu game da fa'idodin motsa jiki na resveratrol, iƙirarin masana'antun cewa ƙarin yana taimaka wa mutane su rasa ko kula da nauyi yana da wahalar tabbatarwa.

Wasu masu ba da shawara sun ce hanyar haɗin resveratrol-nauyin asarar nauyi yana aiki a sashi ta hanyar hulɗa da sukarin jini. "Nazarin ya nuna cewa resveratrol yana haɓaka ƙarfin tsokar ku don sha glucose daga abinci. Wannan yana nufin cewa yawancin adadin kuzari suna shiga cikin tsokoki kuma kaɗan suna shiga cikin ƙwayoyin mai," in ji Smoliga. Lallai, binciken da aka gabatar a wani taro na Ƙungiyar Endocrine ya nuna cewa a cikin dakin gwaje -gwaje, resveratrol ya hana samar da ƙwayayen ƙwayoyin mai kuma ya hana ajiyar mai -aƙalla a matakin salula. Bugu da ƙari, binciken ya gano cewa beraye suna ciyar da abinci mai-mai mai yawa tare da resveratrol mai nauyin kusan iri ɗaya kamar waɗanda aka ba da abinci mara kitse ba tare da kari ba. Amma saboda, ga wasu, resveratrol ya bayyana yana ƙara ƙarfin motsa jiki akai-akai kuma mai tsanani, yana da wuya a tantance ainihin tushen kulawar nauyi.

Sauran hasashe sun haɗa da cewa resveratrol na iya yin aiki azaman "ƙuntataccen ƙimar makamashi," ma'ana cinye resveratrol zai yi daidai da cin abinci da rage yawan kalori, in ji Pezzuto. A cikin binciken 2018, an ciyar da berayen abinci mai kitse don zama kiba, sannan ko dai motsa jiki shi kaɗai ko kuma motsa jiki tare da ƙarin resveratrol. Pezzuto ya ce "Dangane da motsa jiki shi kaɗai, haɗuwa ba ta haifar da babban asarar nauyi ba, amma an inganta wasu alamomin na rayuwa." Duk da haka, don samun sakamako iri ɗaya a cikin mutane kamar yadda aka nuna a cikin berayen, adadin daidai zai kasance kusan gram 90 (90,000mg) kowace rana. (Don rikodin, kari na resveratrol akan kasuwa yawanci yana ƙunshe da 200 zuwa 1,500 milligrams na maganin antioxidant, kuma jan giya ya ƙunshi kusan milligrams biyu a kowace lita.) "Ga mai kiba, ana iya ninka wannan adadin," in ji Pezzuto. "Tabbas, ba mai amfani ba."

Sauran binciken da aka yi akan berayen da aka ciyar da abinci mai kitse kuma an ƙara su da resveratrol sun nuna raguwa kaɗan cikin nauyin jiki; duk da haka, rashin daidaituwa a cikin sashi a cikin nazarin yana nufin waɗannan sakamakon ba su da tabbas. Menene ƙari, a wani binciken mice da aka ciyar da abinci na yau da kullun tare da ko ba tare da resveratrol na makwanni 15 ba, resveratrol bai haifar da wani canje -canje masu mahimmanci na nauyin jiki kwata -kwata.

Gabaɗaya, ingancin kariyar asarar nauyi na resveratrol ba shi da iyaka. Bayan nazarin binciken tara da aka gudanar a cikin shekaru 15, masu bincike sun yanke shawarar cewa babu isassun shaida don tallafawa shawarar resveratrol supplementation don sarrafa kiba, kamar yadda waɗannan binciken ya nuna babu wani canji mai mahimmanci a cikin BMI da nauyin jiki ko ingantawa a cikin kitsen mai, ƙarar mai. , ko rarraba kitsen ciki. (Mai Alaƙa: Shin Za Mu Iya Daina Magana Game da "Fat na Ciki"?)

Pezzuto ya ce "Daga qarshe, kamar kowane magani ko kari na abinci wanda ke da alaƙa da da'awar lafiya, ainihin ainihin, tabbataccen shaida yana fitowa daga gwajin asibiti da aka gudanar da mutane da kyau," in ji Pezzuto. Kuma amsar da ke ba da shaida na iya zuwa nan ba da daɗewa ba, saboda a halin yanzu ana gudanar da gwajin asibiti sama da 100 akan resveratrol tare da mahalarta ɗan adam.

Damuwa ta Tsaro Akan Ƙarin Resveratrol

Ƙaddamar da ƙarin aminci na iya ɗaukar shekaru da yawa, kuma bayan lokaci, a wasu lokuta, ana iya bayyana haɗari masu ban mamaki. Christopher Gardner, Ph.D., farfesa a fannin likitanci a Cibiyar Nazarin Rigakafin Makarantar Magunguna ta Jami'ar Stanford ya ce "Ba da daɗewa ba, bitamin E ya kasance haushi." Vitamin E shine tunanin antioxidant don taimakawa kare kariya daga cututtuka daban-daban, kama da bege na resveratrol. Amma wani rahoto ya gano cewa yawan allurai na E na iya ƙara haɗarin mutuwa. "Ya ɗauki shekaru 30 don nuna cewa abubuwan da ake amfani da su na bitamin E na iya yin mummunan tasiri a cikin adadi mai yawa da aka ba da shawarar," in ji Gardner. (Gano abin da hanjin ku zai iya gaya muku game da lafiyar ku.)

Kuma har yanzu ba a tabbatar da amincin kariyar resveratrol ba. Yayin da wani bincike na dan Adam ya gano cewa shan kashi na tsawon lokaci guda har zuwa giram biyar ba shi da wani mummunan illa, gwajin ya wuce kwana guda. (Tabbas, mafi yawan mutanen da ke gwada resveratrol suna ɗaukar allurai fiye da ɗaya.) "Nazarin ya yi gajarta," in ji Sierra. "Mu kawai ba mu da wani bayani kan tasirin dogon lokaci a cikin mutane." (Ba a ma maganar ba, FDA ba ta kayyade kariyar abinci ba.)

Pezzuto ya lura cewa babu wata shaida da ke nuna cewa shan resveratrol (musamman a ƙananan allurai da aka samu a yawancin abubuwan kari a kasuwa) na iya haifar da duk wani illa mai illa. Hakanan, allurai na yau da kullun har zuwa 1500mg har zuwa watanni uku yana da haɗari, a cewar Cibiyar Kula da Lafiya ta Amurka. Shan 2000 zuwa 3000mg na resveratrol yau da kullun, duk da haka, na iya haifar da matsalolin ciki,

“A takaice dai, babu wani kwakkwaran dalili na bayar da shawarar a kan shan resveratrol don sarrafa nauyi ko wata manufa, amma a lokaci guda babu wani dalili mai tursasawa don tsammanin wani sakamako na mu'ujiza, "in ji shi.

Abin da aka tabbatar yana da lafiya da lafiya: cinye matsakaiciyar adadin tushen resveratrol. "Saboda abubuwan da ba a sani ba, na fi son mutane su ji daɗin gilashin giya a yanzu da kuma a maimakon shan kari," in ji Gardner. Kuma bincike ya nuna cewa matsakaicin giya na iya rage haɗarin matsalolin jijiyoyin zuciya. Jan giya yana da mafi girman taro na resveratrol tare da kusan 15mg kowace kwalba a cikin nau'ikan kamar pinot noir (ya danganta da inabi, yanayin gonar inabin, da sauran abubuwan), amma abun ciki har ma a cikin ruwan inabi ya yadu; ruwan inabi yana da kusan rabin milligram a kowace lita; da cranberries, blueberries, da gyada sun ƙunshi adadi kaɗan.

Ba tare da yarjejeniya ta gaskiya ba akan ingantaccen adadin resveratrol da ake buƙata don fa'idar fa'idar dacewa, masana da yawa suna ba da shawarar ci gaba da taka tsantsan. "Shin da gaske kuna son gwada kan kanku?" ya tambayi Saliyo, wanda ke ba da shawara a zauna lafiya ba tare da kari ba. Ra'ayoyin masu fa'ida da yawa sun raba wannan ra'ayi, gami da Jade Alexis, ƙwararren mai ba da horo da Reebok Global Instructor. Alexis ya ce: "Yawancin lokaci na fusata kan waɗannan abubuwan da ke da sauri, masu sauƙi." "Na yi imani cewa cin abinci daidai, motsa jiki akai -akai, da samun isasshen bacci zai sa mu kasance cikin koshin lafiya." (Kuma taimaka muku rage nauyi idan abin da kuke so kenan.)

Abin da yakamata ku sani kafin ku ɗauki Resveratrol Ƙarin Rage-nauyi

• Inventauki kaya na Rx. Nazarin ya nuna cewa ƙarin zai iya ƙara haɗarin zub da jini idan kuna shan magungunan kashe jini, maganin ƙwanƙwasawa, ko magungunan anti-inflammatory marasa steroidal. Resveratrol kuma na iya tsoma baki tare da ikon jiki na metabolize magunguna daban -daban, gami da statins, masu toshe tashar calcium, da immunosuppressants, mai iya haifar da tarin magunguna. Yi magana da likitan ku kafin ɗaukar kowane kari. (Dubi: Ƙarin Abincin Abinci na Iya Yin Mu'amala da Rx Meds)
• Duba lakabin. Nemo samfuran da ke ɗauke da trans-resveratrol, wanda ake samu a yanayi. Hattara da kalmomi kamar hadaddun, dabara, da gauraya, waɗanda ke nuna haɗaɗɗen sinadarai waɗanda ƙila sun haɗa da ƙananan adadin resveratrol.
• Sayi samfuran da aka gwada. Waɗannan samfuran sun wuce tsarkakewa da gwaje -gwajen sinadaran da ConsumerLab.com ke yi, kamfani mai zaman kansa wanda ke duba kari.

3 Ƙarin Aiki-Ƙarfafawa Wanda Ainihi Yana Aiki

Resveratrol ba shine kawai wasa a garin ba. Anan, Mark Moyad, MD, MPH, darektan rigakafi da madadin magani a Cibiyar Kiwon Lafiya ta Jami'ar Michigan a Ann Arbor, yana ba da ƙarin ƙarin ƙarin abubuwan da za su iya taimaka maka burin motsa jiki.

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Amino Acids (BCAA)

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