Do Resveratrol Weight-Loss Supplements Chaizvo Anoshanda (uye Ivo Akachengeteka)?

Zvemukati

• Resveratrol Zvekuwedzera uye Hutano Hwako
• Resveratrol's Get-Fit Vimbiso
• Resveratrol Supplements uye Weight Loss
• Kuchengetedzeka Kunetseka Pamusoro peResveratrol Supplements
• Chii Chaunofanira Kuziva Usati Watora Resveratrol Weight-Loss Supplements
• 3 Performance-Boosting Supplements Zvinonyatsoshanda
• Ongororo ye

Rovedza muviri. Idya chikafu chine chikafu. Deredza caloric kudya. Aya ndiwo matanho matatu akataurwa nenyanzvi dzezvehutano seyakareruka, asi anoshanda makiyi ekudzikisa uremu. Asi kune avo vanoshaya nguva yemahara yekurova jimu kana imwe mari yekushandisa pazvibereko zvitsva, zviyo zvakakwana, uye mapuroteni akaonda, iyi mitemo yegoridhe inogona kunzwa kunge isingawanikwe. Imwe mhinduro vamwe vanosvika nayo? Zvokuwedzera.

Inenge 15 muzana yevakuru veUS vakashandisa uremu-kurasikirwa kwekudya kwekuwedzera pane imwe nguva muhupenyu hwavo, uye vakadzi vane kaviri mukana wekuishandisa kupfuura varume, maererano neNational Institutes of Health. Kunze kwekumhanya-kwe-the-mill vatadzi senge caffeine uye Orlistat is resveratrol. Iyi antioxidant compound inogona kuwanikwa zvakasununguka muwaini tsvuku, hombodo tsvuku dzemazambiringa, muto wepepuru juzi, mulberries, uye mune zvidiki zvidiki mumanzungu, uye yakashandiswa senzira yekuvandudza mararamiro atove nehutano.

Muchokwadi, kutengesa kwe resveratrol zvinowedzeredza zvaifungidzirwa kuve $ 49 mamirioni muUnited States muna 2019, uye mugove wemusika unotarisirwa kukura masere muzana pakati pa2018 na2028, maererano neFuture Market Insights. Zvakawanda zvekufara kwekutanga nezve resveratrol zvakatanga muna 1997. Kugona kwayo kuchengetedza hurongwa hwemwoyo, kudzivirira kenza, uye kuwedzera hupenyu, pakati pevamwe, yave ichifarira kubva ipapo, anodaro John M. Pezzuto, Ph.D., D.Sc. ., mukuru weLong Island University's College of Pharmacy uye muongorori we resveratrol.

Nhasi, resveratrol yekuwedzera iri kusimudzirwa senzira yekuwedzera simba, kuchengetedza uremu hwemuviri, uye kuwedzera mhasuru kutsungirira. Asi zvinobudirira sei—uye zvakachengeteka—zviri, chaizvoizvo?

Resveratrol Zvekuwedzera uye Hutano Hwako

Pakati pekuenderera mberi kwekutsvaga kwekurapa, imwe yenzvimbo dzisingaenzaniswi resveratrol iri munzvimbo yehutano. "Tichitarisa kutsvagiridzo kusvika pari zvino, kunyange hazvo zvichidikanwa, resveratrol ine vimbiso isina kumboitika yekuvandudza kutsungirira kwevanhu uye kuvabatsira kudzora huremu hwavo," anodaro James Smoliga, Ph.D., director director weHigh Point University Human Biomechanics uye Physiology Laborator muHigh Point, North Carolina. Resveratrol ndiyo sosi yetariro dzakakwirira, kunyangwe zvakawanda nezvazvo zvichiri kusazivikanwa.

"Kunyangwe ndiri kunetsekana pandinonzwa chimwe chinhu chinorondedzerwa sepanacea, ndinonzwa kufara pamusoro pekukurudzira resveratrol nekuda kwekutsvaga shure kwayo," anodaro murairidzi akasimbiswa Rob Smith, muvambi weBody Project, anodzidziswa ega Eagan, Minnesota studio.

Ehe, pane yakawanda kutsvagisa pane resveratrol-kurema kurasikirwa kubatana, asi yakawanda yacho iri pamhuka. Izvo izvo zvidzidzo izvi zvakaratidza, zvisinei, zvinokurudzira: Resveratrol inoita kunge inogonesa enzyme iyo inobatsira mhasuru kushandisa oksijeni zvakanyanya, kusimudzira kwekuita kunozivikanwa kune vanomhanya sevakakwira VO2 max. (Mumashoko akareruka, iyo inowedzera yako VO2 max, yakareba uye yakanyanya kurovedza muviri kwaunogona kubata.) "Kana iwe uchinge wagadzira simba zvakanyanya, unowedzera kutsungirira," anodaro Smoliga. "Ndinozvitora pachangu uyezve ndine simba nekuda kwazvo," anodaro Smith, uyo anofungidzira kuti makumi mana evatengi vake vanonwawo piritsi. "Ndiri kuona kuti ivo vanokwanisa kuzvisundira mberi kupfuura pakutanga." (Yakabatana: Zvese zvaunoda Kuti Uzive Nezve Kuvaka Mafuta uye Kupisa Tsvina)

Resveratrol's Get-Fit Vimbiso

Nyanzvi dzehutano dzakatanga kutora resveratrol muna 2006, apo magazini Sero yakashuma kuti mbeva dzakapihwa iyo antioxidant dzakamhanya zvakapetwa kaviri painotsika sevanotsoropodza vasina kupihwa. Mushonga "unowedzera zvakanyanya kurwisa kwemhuka pakuneta kwemhasuru," vakapedzisa vaongorori. Dudziro: Kuwedzera simba uye kushomeka kwemhasuru kuneta kwakatungamira kukurovedza muviri kuri nani. "Zvinoita sekunge iwe unogona kuisa mabhenefiti ekudya kunovaka uye kurovedza muviri mupiritsi," anodaro Smoliga.

Iko kufungidzira? Resveratrol inomutsa ma enzymes anonzi sirtuins, ayo anodzora mabasa akakosha mumuviri wese, kusanganisira kugadzirisa kweDNA, hupenyu hwesero, kuchembera, uye kugadzirwa kwemafuta. "Sirtuins inogona zvakare kuwedzera mitochondria, dzimba dzemagetsi mukati memasero umo zvinovaka muviri neokisijeni zvinobatana kugadzira simba," anodaro Felipe Sierra, Ph.D., director weboka rezvekweguru biology kuNational Institute on Aging kuNational Institutes of Health. Chokwadi, mbeva pane resveratrol dzaive dzakakura, denser mitochondria, saka mhasuru dzavakajaira dzaive nani kugona kushandisa oxygen. Mukufunga, izvi zvinoreva kuti resveratrol inogona kukwanisa kukubatsira kuti ushande kwenguva yakareba kana zvakanyanya (kana zvese zviri zviviri) nyama dzako dzisati dzaneta kuita. Aya mashandiro akakurisa anozogadzirisa mhasuru kune imwe yakatokura kuedza nguva inotevera paunosunga, kuitira kutenderera kusingaperi kwehutano hwakavandudzwa. (Nhau dzakanaka: HIIT, cardio, uye simba rekudzidzisa zvese zvine mitochondrial mabhenefiti, futi.)

Zvekare, kutsvagisa kunze kwerabhoritari kwave kushoma: Mune imwe yeashoma akapedza miedzo yevanhu, makumi mapfumbamwe evarume nevakadzi vasingagari vakapihwa resveratrol-based cocktail kana placebo zuva nezuva kwemavhiki gumi nemaviri. Mushure memwedzi mitatu, munhu wese akasvetuka pamatanho ekutsika. "Kunyange ivo vese vakarova mazinga akaenzana ekusimba, boka resveratrol rakaedza kushoma pavanenge vachisimbisa muviri," anodaro Smoliga, akatungamira chidzidzo ichi. Zvakare, vaivewo nemitero yakadzika yepamoyo panguva yekurovedza muviri - zvakaenzana nemhedzisiro yemwenje yemwedzi mitatu kusvika pakudzidzira zvine mwero - sezviri pachena kubva pakutora chinowedzerwa chezuva nezuva. (Yakabatana: Ndeapi Vitamin IV Anodonha uye Iwo Akatonaka Kwauri Here?)

Resveratrol Supplements uye Weight Loss

Kune humbowo hwese nezve resveratrol's maekisesaizi mabhenefiti, vanogadzira 'vanoti iyo yekuwedzera inobatsira vanhu kurasikirwa kana kuchengetedza uremu zvinonetsa kusimbisa.

Vamwe vatsigiri vanoti resveratrol-uremu kurasikirwa chinongedzo chinoshanda muchikamu nekubatana neshuga yeropa. "Zvidzidzo zvinoratidza kuti resveratrol inowedzera mhasuru yako kugona kutora glucose kubva muchikafu. Izvi zvinoreva kuti macalorie mazhinji anopinda mumhasuru uye mashoma kupinda mumasero ane mafuta," anodaro Smoliga. Chokwadi, tsvagiridzo yakaunzwa kumusangano weEndocrine Society yakaratidza kuti murabhoritari, resveratrol yaitadzisa kugadzirwa kwemasero emafuta akakura uye yaitadzisa kuchengetedza mafuta - padiki padanho remaseru. Uye zvakare, ongororo yakawana kuti mbeva dzakadya chikafu chine mafuta ane resveratrol yairema zvakada kufanana neyavo vaidya chikafu chisina mafuta akawanda pasina chinowedzerwa. Asi nekuti, kune vamwe, resveratrol inoita seinowedzera kugona kurovedza muviri kakawanda uye zvakanyanya, zvakaoma kupinza pasi chaiyo sosi yekuchengetedza huremu.

Dzimwe fungidziro dzinosanganisira kuti resveratrol inogona kushanda se "simba rekudzivirira mimetic," zvichireva kuti kushandisa resveratrol kungave kwakaenzana nekuenda pakudya uye kudzikisa kudya kwecaloric, anodaro Pezzuto. Muchidzidzo che 2018, mbeva dzakadyiswa chikafu chine mafuta akawanda kuti ive kufutisa, zvobva zvaitwa zvega kana kurovedza muviri ne resveratrol supplementation. "Tichifunga nezvekurovedza muviri chete, mubatanidzwa uyu hauna kukonzera kurasikirwa nekurema, asi mamwe mamaki emagetsi akagadziridzwa zvishoma," anotsanangura kudaro Pezzuto. Zvakadaro, kuitira kuti uwane iwo marginal mhedzisiro muvanhu sezvakaratidzwa mumakonzo, muyero wakaenzana unenge ungangoita magiramu 90 (90,000mg) pazuva. (Nezve rekodhi, resveratrol supplements pamusika kazhinji ine mazana maviri kusvika ku1,500 mamirigiramu yeantioxidant, uye waini tsvuku ine angangoita mamilligrams maviri parita.) "Kumunhu akafuta, iyi dose inogona kupetwa kaviri," inodaro Pezzuto. "Zviripachena, hazviite."

Zvimwe zvidzidzo zvakaitwa pamakonzo zvakadyiswa kudya kwemafuta ane mafuta uye kuwedzerwa ne resveratrol zvakaratidza kuderera kushoma muhuremu hwemuviri; zvisinei, kusapindirana kwemiyero muzvidzidzo zvinoreva kuti mhedzisiro iyi haina kusarudzika. Zvakare, mune kumwe kuongorora kwemakonzo akadyiswa chikafu chakajairwa kana kana pasina resveratrol kwemasvondo gumi nemashanu, resveratrol haina kutungamira kune chero huwandu hwakakosha shanduko muhuremu hwemuviri zvachose.

Pakazere, kushanda kwe resveratrol kuonda uremu zvinowedzera hazvina kukwana. Mushure mekuongorora zvidzidzo zvipfumbamwe zvakaitwa pamusoro pemakore e15, vatsvakurudzi vakagumisa kuti pakanga pasina humbowo hwakakwana hunotsigira kurudziro ye resveratrol supplementation kugadzirisa kufutisa, sezvo zvidzidzo izvi zvakaratidza hapana kuchinja kukuru muBMI uye uremu hwemuviri kana kuvandudzwa kwehuwandu hwemafuta, huwandu hwemafuta. , kana kugovera mafuta mudumbu. (Inoenderana: Tinogona here Kufadza Kurega Kutaura Nezve "Belly Fat"?)

"Pakupedzisira, semamwe madhiragi kana zvekuwedzera zvinodyiwa zvine chekuita nezvehutano, humbowo hwechokwadi, hunonzwisisika hunobva mukuedzwa kwakanyatsoitwa nevanhu," anodaro Pezzuto. Uye mhinduro yakavakirwa pahumbowo inogona kuuya nekukurumidza, sezvo anopfuura zana emakiriniki ekuedza pa resveratrol arikuitwa nevatori vechikamu vevanhu.

Kuchengetedzeka Kunetseka Pamusoro peResveratrol Supplements

Kumisikidza kuwedzera kwekuchengetedza kunogona kutora makumi emakore, uye nekufamba kwenguva, mune dzimwe nguva, njodzi dzinoshamisa dzinogona kuburitswa. "Nguva pfupi yapfuura, vhitamini E ndiyo yakanga iri hasha," anodaro Christopher Gardner, Ph.D., akabatana napurofesa wezvemishonga paStanford University School of Medicine's Prevention Research Center. Vitamin E ndeye antioxidant inofungidzirwa kubatsira kudzivirira kubva kune dzakasiyana hosha dzezvirwere, zvakafanana netariro ye resveratrol. Asi mumwe mushumo wakawana kuti madhasi epamusoro eE anogona kuwedzera njodzi yerufu. "Zvakatora makore makumi matatu kuratidza kuti vitamin E yekuwedzera inogona kunge yakave nemigumisiro yakaipa muhuwandu huzhinji hwaiwanzokurudzirwa," anodaro Gardner. (Tsvaga izvo izvo gut rako rinogona kukuudza nezve hutano hwako.)

Uye kuchengetedzeka kweserveratrol zvinowedzera hazvisati zvichizoratidzwa. Nepo kumwe kuongorora kwevanhu kwakaona kuti kumedza imwe-nguva dhizaini inosvika mashanu magiramu hakuna kukuvara kwakakomba, kuyedza kwacho kwakangotora zuva chete. (Ehe, vanhu vazhinji vanoedza resveratrol vanotora mwero unopfuura mumwe.) "Zvidzidzo zvacho zvipfupi," anodaro Sierra. "Isu hatina kana dhata pamusoro pemhedzisiro yenguva refu muvanhu." (Pasina kutaura, zvekudya zvekuwedzera hazviitwe neDFA.)

Pezzuto anocherekedza kuti hapana humwe humbowo hunoratidza kuti kutora resveratrol (kunyanya pamadosi mashoma anowanikwa mune akawanda ekuwedzera pamusika) anogona kukonzera chero mhedzisiro inokuvadza. Saizvozvo, zuva nezuva madosi anosvika 1500mg kwemwedzi inosvika mitatu anogona kunge akachengeteka, sekureva kweUS National Library of Medicine. Kutora 2000 kusvika 3000mg ye resveratrol mazuva ese, zvisinei, zvinogona kukonzera matambudziko emudumbu,

"Nemamwe mazwi, hapana chikonzero chinomanikidza chekukurudzira kupesana kutora resveratrol yekudzora uremu kana chero chimwe chinangwa, asi panguva imwechete hapana chikonzero chinogombedzera chekutarisira chishamiso, "anodaro.

Izvo zvinoratidzirwa kuve zvakachengeteka uye zvine hutano: kushandisa zvine mwero zviyero zvezvisikwa masosi e resveratrol. "Nekuda kwezvisingazivikanwe, ndinoda kuti vanhu vafarire girazi rewaini nguva nenguva pane kutora ma supplements," anodaro Gardner. Uye kutsvagurudza kunoratidza kuti huwandu hwakaenzana hwewaini hunogona kudzikisa njodzi yematambudziko emwoyo. Waini tsvuku ine yakanyanya kusangana resveratrol ine yakawanda seye 15mg pahombodo mumhando dzakadai sepinot noir (zvinoenderana nemazambiringa, mamiriro emunda wemizambiringa, nezvimwe zvinhu), asi zvirimo kunyangwe mumatanho ewaini zvakanyanya; muto wemazambiringa une hafu yemirigiramu parita; uye cranberries, blueberries, uye nzungu zvine tsananguro yakawanda.

Pasina kubvumirana kwechokwadi pamusoro peyakanaka huwandu hwe resveratrol inodikanwa kune zviyero zvekuyera zvekusimba, nyanzvi zhinji dzinokurudzira kuenderera nekungwarira. "Unonyatsoda kuzviedza?" anobvunza Sierra, uyo anotsigira kugara uine hutano pasina zvinowedzerwa. Mafungiro iwayo anogovaniswa nevakawanda vehutano hwakanaka, kusanganisira Jade Alexis, certified personal trainer uye Reebok Global Instructor. "Ini ndinowanzo finyamisa pane izvi zvinoita kunge zvinokurumidza, zviri nyore kugadzirisa," anodaro Alexis. "Ndinodavira kuti kudya zvakanaka, kurovedza muviri nguva dzose, uye kurara zvakakwana kuchaita kuti tive neutano hwakanaka." (Uye kukubatsira kuderedza uremu kana ndizvo zvaunoda.)

Chii Chaunofanira Kuziva Usati Watora Resveratrol Weight-Loss Supplements

• Tora Rx kuverenga. Zvidzidzo zvinoratidza kuti iyo yekuwedzera inogona kuwedzera njodzi yekubuda ropa kana iwe uchitora vatete ropa, anticoagulants, kana nonsteroidal anti-kuzvimba zvinodhaka. Resveratrol inogona zvakare kupindira nekugona kwemuviri kugaya akasiyana meds, kusanganisira ma statins, calcium chiteshi blockers, uye ma immunosuppressants, izvo zvinogona kukonzeresa chepfu kuvaka kwemishonga. Taura nedoc yako usati watora chero chinowedzera. (Ona: Zvekudya Zvekuwedzera Zvinogona Kubatana neako Rx Meds)
• Tarisa chitaridzi. Tarisa zvigadzirwa zvine trans-resveratrol, inowanikwa mune zvakasikwa. Chenjerera mazwi akaita seakaoma, fomula, uye musanganiswa, izvo zvinoratidza musanganiswa wezvigadzirwa zvinogona kusanganisira zvidiki zveresveratrol.
• Tenga zvigadzirwa zvakaedzwa. Zvigadzirwa izvi zvakapfuura kuchena uye bvunzo bvunzo dzinoitwa neConsumerLab.com, kambani yakazvimirira inoongorora zvekuwedzera.

3 Performance-Boosting Supplements Zvinonyatsoshanda

Resveratrol haisiriyo yega mutambo mudhorobha. Pano, Mark Moyad, MD, MPH, director wezvekudzivirira uye imwe nzira yekurapa paUniversity yeMichigan Medical Center muAnn Arbor, inopa huwandu hwezvimwe zvinowedzera zvinogona kubatsira zvinangwa zvako zvemuviri.

Vhitamini D

• Vimbiso: Kuwedzera simba uye kutsungirira
• Tora pano: Mukaka wakasimbiswa uye zviyo, mazai ezai, saumoni, tuna yakakanyiwa, uye zvinowedzera zve800-1,000 IU

Omega-3 Mafuta Mafuta

• Vimbiso: Inokurumidza metabolism, inokurumidza kupora nguva, mashoma masuru kusuruvara
• Tora pano: Hove dzakakora, salmon uye mackerel, uye zvinowedzera zvezuva nezuva zve500-1,000mg

Bazi ReCheni Amino Acids (BCAAs)

• Vimbiso: Kuwedzera simba uye kutsungirira, kushomeka kwemasuru kurwadza
• Tora pano: Nyama tsvuku, huku, turkey, hove, mazai, uye zvekuwedzera zvezuva nezuva zve 1-5g

Ongororo ye