Ngaba iResveratrol Weight-Loss Supplements iyasebenza (kwaye ngaba ikhuselekile)?

Umxholo

• I-Resveratrol Supplements kunye neMpilo yakho
• Isithembiso se-Get-Fit seResveratrol
• I-Resveratrol Supplements kunye nokuPhulukana nobunzima
• Iinkxalabo zoKhuseleko ngaphezulu kwesongezelelo seResveratrol
• Yintoni ekufuneka uyazi ngaphambi kokuba uthathe i-Resveratrol Weight-Loss Supplements
• I-3 yokuSebenza-yokuNyusa iZibonelelo ezisebenza ngokwenene
• Uphengululo lwe

Yenza umthambo. Yitya ukutya okunezakha-mzimba. Ukunciphisa ukutya kweekhalori. La ngamanyathelo amathathu iingcali zempilo esele ziwenzile njengezitshixo ezilula, kodwa ezisebenzayo zokunciphisa umzimba. Kodwa kwabo bangenaxesha lasimahla lokubetha ijim okanye imali eyongezelelweyo yokuchitha kwimveliso entsha, iinkozo ezipheleleyo, kunye neeproteni ezibhityileyo, le mithetho yegolide inokuziva ingafikeleleki. Esinye isisombululo abanye bafikelela kuso? Izibonelelo.

Phantse iipesenti ezili-15 zabantu abadala base-US basebenzise ukongezwa kokunciphisa umzimba ekudleni ngexesha elithile ebomini babo, kwaye abafazi banamathuba amabini okuba basebenzise kunamadoda, ngokweZiko leSizwe lezeMpilo. Ngaphandle kwabagwenxa be-run-of-the-mill ezifana ne-caffeine kunye ne-Orlistat yi-resveratrol. Le ngxube ye-antioxidant ingafunyanwa ngokwendalo kwiwayini ebomvu, iimvaba zeediliya ezibomvu, ijusi yomdiliya emfusa, imulberries, kunye nezixa ezincinane kumandongomane, kwaye isetyenziswe njengendlela yokuphucula indlela yokuphila esele isempilweni.

Ngapha koko, ukuthengiswa kwezongezelelo ze-resveratrol kwaqikelelwa ukuba kwaba yi- $ 49 yezigidi e-United States ngo-2019, kwaye isabelo sentengiso kulindeleke ukuba sikhule malunga neepesenti ezisibhozo phakathi kuka-2018 no-2028, ngokweNgcaciso yexa elizayo yeMarike. Uninzi lwemincili yokuqala malunga ne-resveratrol yaqala ngo-1997. Amandla ayo okukhusela inkqubo ye-cardiovascular system, ukukhusela umhlaza, kunye nokwandisa ubomi, phakathi kwabanye, uye wafumana umdla ukususela ngoko, uthi uJohn M. Pezzuto, Ph.D., D.Sc. ., Umphathi weKholeji yeFarmacy yeYunivesithi yaseLong Island kunye nomphandi we-resveratrol.

Namhlanje, izongezo ze-resveratrol ziyakhuthazwa njengendlela yokunyusa amandla, ukugcina ubunzima bomzimba, kunye nokunyusa ukunyamezela kwemisipha. Kodwa isebenza kangakanani-kwaye ikhuselekile-ngaba, ngokwenene?

I-Resveratrol Supplements kunye neMpilo yakho

Phakathi kophando oluqhubekayo lwezonyango, enye ye-resveratrol yezona zinto zinokwenzeka zikwindawo yokomelela komzimba. "Ukujonga uphando ukuza kuthi ga ngoku, nangona kuninzi okufunekayo, i-resveratrol inesithembiso esingazange sibonwe ngaphambili sokuphucula ukunyamezela kwabantu ngokomzimba kunye nokunceda ukulawula ubunzima babo," utsho uJames Smoliga, Ph.D., umlawuli odibeneyo weYunivesithi yaseHigh Point University Human Biomechanics kunye nePhysiology. ILebhu e-High Point, North Carolina. I-Resveratrol ngumthombo wamathemba aphezulu, nangona uninzi malunga nalo luhlala lungaziwa.

"Nangona ndibuhlungu xa ndisiva into echazwa njenge-panacea, ndiziva ndilungile malunga nokucebisa i-resveratrol ngenxa yophando olusemva kwayo," utshilo umqeqeshi oqinisekisiweyo uRob Smith, umseki weProjekthi yoMzimba, i-Eagan, eMinnesota yoqeqesho lomntu. studio.

Ewe, kukho ininzi yophando kwi-resveratrol-weight loss connection, kodwa uninzi lwayo kwizilwanyana. Oko kuboniswe zezi zifundo, nangona kunjalo, kuyakhuthaza: I-Resveratrol ibonakala ivuselela ii-enzymes ezinceda izihlunu zisebenzise ioksijini ngokufanelekileyo, ukuphuculwa kokusebenza okwaziwayo kwiimbaleki njenge-VO2 max ephezulu. (Kwindlela elula, kokukhona inyusa i-VO2 max yakho, iyanda kwaye ikhulu kakhulu ukuzilolonga onokukwenza.) "Xa uqhuba amandla ngokufanelekileyo, uyonyusa unyamezelo," utsho uSmoliga. “Ndizithathela ngokwam kwaye ngokuqinisekileyo ndinamandla ngakumbi ngenxa yayo,” utshilo uSmith, oqikelela ukuba abathengi bakhe abangama-40 nabo bathatha ipilisi. "Ndiyabona ukuba bayakwazi ukuziqhubela phambili kunangaphambili." (Eyeleleneyo: Yonke into omawuyazi malunga noKwakha amafutha kunye nezihlunu ezivuthayo)

Isithembiso se-Get-Fit seResveratrol

Iingcali zezempilo zaqala ukuqaphela i-resveratrol ngo-2006, xa iphephancwadi Iseli uxele ukuba iimpuku ezinikwe i-antioxidant zibaleke phantse kabini ukuya kwindawo yokunyathela njengabagxeki abangasetyenziswanga. Unyango "lonyusa ngokubonakalayo ukunganyangeki kwesilwanyana kukudinwa kwemisipha," baqukumbela abaphandi. Ukuguqulela: Amandla amaninzi kunye nokudinwa okuncinci kwezihlunu kukhokelele ekusebenzeni ngcono. "Ingathi ungabeka izibonelelo zokutya okunempilo kunye nokuzilolonga kwipilisi," utsho uSmoliga.

I-hypothesis? I-Resveratrol ivuselela ii-enzyme ezibizwa ngokuba yi-sirtuins, ezilawula imisebenzi ebalulekileyo kuwo wonke umzimba, kubandakanya ukulungiswa kwe-DNA, ubomi beseli, ukuguga kunye nemveliso yamafutha. UFripe Sierra, Ph.D., umlawuli wecandelo le-biology yokuguga kwiZiko leLizwe lokuGuga kumaZiko ezeMpilo. Ngokuqinisekileyo, iigundane kwi-resveratrol zazinkulu, i-denser mitochondria, ngoko ke izihlunu zabo ezihlawulisiweyo zazikwazi ukusebenzisa i-oksijini. Kwiingcamango, oku kuthetha ukuba i-resveratrol inokukunceda ukuba usebenze ixesha elide okanye kunzima (okanye zombini) ngaphambi kokuba imisipha yakho idinwe kakhulu ukwenza. Oku kuzilolonga ngamandla kuya kuthi emva koko kulungelelanise izihlunu zomzamo omkhulu ngakumbi ngexesha elizayo xa uzibopha, umjikelo oqhubekayo wokomelela komzimba. (Iindaba ezimnandi: I-HIIT, i-cardio, kunye noqeqesho lwamandla zonke zinezibonelelo ze-mitochondrial, nazo.)

Kwakhona, uphando olungaphandle kwelabhoratri luthintelwe: Kolunye ulingo lwabantu abambalwa olugqityiweyo, amadoda nabasetyhini abahleli phantsi abangama-90 banikwa icocktail esekwe kwi-resveratrol okanye i-placebo yonke imihla kwiiveki ezili-12. Emva kweenyanga ezintathu, wonke umntu watsibela kwi-treadmills. "Ngelixa bonke bebetha amanqanaba afanayo okuqina, iqela le-resveratrol lenza umgudu omncinci ngelixa bezilolonga," utshilo uSmoliga, okhokele isifundo. Ngaphezu koko, babeneqondo lentliziyo eliphantsi kakhulu ngexesha lokuzilolonga-elingana neziphumo zokukhanya kweenyanga ezintathu ukuya kuqeqesho olulinganiselweyo- kubonakala nje ngokuthatha isongezelelo semihla ngemihla. (Inxulumene: Zithini iVitamin IV Drips kwaye zilungile na kuwe?)

I-Resveratrol Supplements kunye nokuPhulukana nobunzima

Kubo bonke ubungqina malunga nezibonelelo zokusebenzisa i-resveratrol, amabango abenzi ukuba isongezelelo sinceda abantu ukuba banciphise okanye bagcine ubunzima kunzima ukubenza.

Abanye abaxhasi bathi i-resveratrol-weight loss link isebenza ngokuyinxalenye ngokusebenzisana noshukela wegazi. "Uphononongo lubonisa ukuba i-resveratrol iphakamisa amandla emisipha yakho yokufumana i-glucose ekudleni. Oku kuthetha ukuba iikhalori ezininzi zingena kwiimisipha kwaye zimbalwa zingena kwiiseli ezinamafutha, "kusho uSmoliga. Ewe kunjalo, uphando olwenziwe kwinkomfa ye-Endocrine Society lubonise ukuba elebhu, i-resveratrol ithintele ukuveliswa kweeseli ezinamafutha aqolileyo kwaye kuthintela ukugcinwa kwamafutha-ubuncinci kwinqanaba leeselfowuni. Ukongeza, uphononongo lufumanise ukuba iigundane zondla ukutya okunamafutha aphezulu kunye ne-resveratrol enesisindo esiphantse safana nesezo zokutya okungenamafutha aphezulu ngaphandle kwesongezelelo. Kodwa ngenxa yokuba, kwabanye, i-resveratrol ibonakala isonyusa amandla okuzilolonga rhoqo kwaye ngokuqatha, kunzima ukucinezela owona mthombo wokwenyani wokugcina ubunzima.

Ezinye ii-hypotheses zibandakanya ukuba i-resveratrol inokusebenza njenge "mimetic limited mimetic," oko kukuthi ukusebenzisa i-resveratrol kuya kulingana nokutya kunye nokunciphisa ukutya kwe-caloric, utshilo uPezzuto. Kwisifundo se-2018, iimpuku zondliwa kukutya okunamafutha aphezulu ukuze zityebe, emva koko zisetyenziswe zodwa okanye zisetyenziselwe ukuncedisa nge-resveratrol. "Xa kuthelekiswa nokuzilolonga kuphela, indibaniselwano khange ikhokelele ekulahlekeni kobunzima, kodwa ezinye izinto zokumakisha ziye zaphuculwa kancinci," ucacisa uPezzuto. Okwangoku, ukuze kufezekiswe isiphumo esifanayo sokudinwa ebantwini njengoko kubonisiwe kwiimpuku, idosi elinganayo iya kuba malunga ne-90 yeigram (90,000mg) ngosuku. (Kwirekhodi, i-resveratrol supplements kwiimarike ziqulethe i-200 ukuya kwi-1,500 iimiligram i-antioxidant, kunye newayini ebomvu iqulethe malunga neemiligram ezimbini kwilitha nganye.) "Ngokucacileyo, ayisebenzi."

Olunye uphando olwenziwe kwiigundane ezondla ukutya okunamafutha aphezulu kwaye zongezwa nge-resveratrol zibonise ukuncipha okuncinci kubunzima bomzimba; nangona kunjalo, ukungangqinelani kwidosi kuzo zonke izifundo kuthetha ukuba ezi ziphumo aziqinisekanga. Ngaphezu koko, kolunye uphando lweempuku ezondliwe ukutya okuqhelekileyo kunye okanye ngaphandle kwe-resveratrol kwiiveki ze-15, i-resveratrol ayikhokelelanga kulo naluphi na utshintsho olubalulekileyo kubunzima bomzimba konke konke.

Ngokubanzi, ukusebenza kwe-resveratrol yokulahleka kwesisindo esongezelelweyo akuhambelani. Emva kokuphononongwa kwezifundo ezisithoba ezenziweyo kwisithuba seminyaka eli-15, abaphandi bagqiba kwelokuba kwakungekho bungqina baneleyo bokuxhasa isincomo sokwengeza kwakhona ukutyeba, njengoko ezi zifundo zingakhange zibonise lutshintsho lubalulekileyo kwi-BMI kunye nobunzima bomzimba okanye ukuphuculwa kobunzima bamafutha, umthamo weoyile , okanye ukuhanjiswa kwamafutha esiswini. (Inxulumene: Ngaba singayeka ukuthetha nge "Belly Fat"?)

"Ekugqibeleni, njengawo onke amanye amayeza okanye isongezelelo sokutya esinxulumene nebango lezempilo, ekuphela kobungqina bokwenyani, obunentsingiselo buphuma kulingo lwezonyango olwenziwe ngokufanelekileyo nabantu," utshilo uPezzuto. Kwaye impendulo esekwe kubungqina inokufika ngokukhawuleza ngokwaneleyo, njengoko ngaphezulu kwe-100 yezilingo zeklinikhi kwi-resveratrol ngoku eqhutywa nabantu abathatha inxaxheba.

Iinkxalabo zoKhuseleko ngaphezulu kwesongezelelo seResveratrol

Ukuseka ukhuseleko lokongezwa kunokuthatha amashumi eminyaka, kwaye ekuhambeni kwexesha, kwezinye iimeko, iingozi ezimangalisayo zingatyhilwa. "Kungekudala, i-vitamin E yayinomsindo," kusho uChristopher Gardner, Ph.D., unjingalwazi onxulumene namayeza eStanford University School of Medicine Prevention Research Centre. I-Vitamin E yinto yokulwa ne-antioxidant yokunceda ukukhusela kuluhlu lwezifo, ngokufanayo nethemba le-resveratrol. Kodwa enye ingxelo yafumanisa ukuba iidosi eziphezulu ze-E zinokwandisa umngcipheko wokufa. "Kuthathe iminyaka engama-30 ukubonisa ukuba izongezo ze-vitamin E zinokuba neziphumo ezibi kumanani amakhulu awayehlala ecetyiswa," utshilo uGardner. (Fumanisa into onokukuxelela yona ngamathumbu akho ngempilo yakho.)

Kwaye ukhuseleko lwezibonelelo ze-resveratrol kusafuneka ziqinisekiswe. Ngelixa olunye uphononongo lomntu lwafumanisa ukuba ukuginya idosi yexesha elinye ukuya kuthi ga kwisihlanu seegram kwakungekho ziphumo zibi kakhulu, olo lingelo lwathatha usuku kuphela. (Ewe kunjalo, uninzi lwabantu abazama i-resveratrol luthatha idosi engaphezulu kwesinye.) "Izifundo zimfutshane kakhulu, utshilo uSierra. "Asinayo nayiphi na idatha kwiziphumo zexesha elide ebantwini." (Ungakhankanyi, izongezo zokutya azilawulwa yi-FDA.)

I-Pezzuto iphawula ukuba abukho nabuphi na ubungqina obucebisa ukuba ukuthatha i-resveratrol (ngokukodwa kwiidosi ezisezantsi ezifunyenwe kwizongezo ezininzi kwimarike) kunokubangela naziphi na iziphumo ezibi eziyingozi. Kwangokunjalo, idosi yemihla ngemihla efikelela kwi-1500mg ukuya kuthi ga kwiinyanga ezintathu kunokwenzeka ukuba ikhuselekile, ngokweThala leLizwe lezeMpilo laseMelika. Ukuthatha i-2000 ukuya kwi-3000mg ye-resveratrol yonke imihla, nangona kunjalo, kunokubangela iingxaki zesisu,

"Ngamanye amagama, akukho sizathu sinyanzelekileyo sokucebisa ngokuchasene ukuthatha i-resveratrol yokulawula ubunzima okanye nayiphi na enye injongo, kodwa kwangaxeshanye akukho sizathu sinyanzelekileyo sokulindela nayiphi na isiphumo esimangalisayo, "utsho.

Yintoni engqineke ikhuselekile kwaye isempilweni: ukutya izixa ezilinganiselweyo zemithombo yendalo ye-resveratrol. "Ngenxa yezinto ezingaziwayo, ndingathanda ukuba abantu bonwabele iglasi yewayini ngoku endaweni yeziselo," utshilo uGardner. Kwaye uphando lubonisa ukuba inani eliphakathi lewayini linokunciphisa umngcipheko weengxaki zentliziyo. Iwayini ebomvu ine-resveratrol ephezulu kunye ne-15mg kwibhotile nganye kwiindidi ezifana ne-pinot noir (kuxhomekeke kwiidiliya, iimeko zesidiliya, kunye nezinye izinto), kodwa umxholo nakwii-wine range ngokubanzi; Ijusi yediliya inesiqingatha semiligram ilitha nganye; kunye namaqunube, amaqunube, kunye namandongomane aqulethe umkhondo.

Ngaphandle kwemvumelwano yokwenyani malunga nenani elifanelekileyo le-resveratrol efunekayo kwimilinganiselo yokomelela komzimba, iingcali ezininzi zicebisa ukuba uqhubeke ngononophelo. "Ngaba uyafuna ngokwenene ukuzilinga?" Kubuza uSierra, oxhasa ukuhlala kungekho mpilo ngaphandle kokongeza. Olo luvo lukwabelwana ngabaninzi bezempilo, kubandakanya uJade Alexis, umqeqeshi oqinisekisiweyo kunye noReebok Global Instructor. “Ndihlala ndijongelwa phantsi kwezi zilungiso zibonakala zikhawuleza, zilula,” utshilo u-Alexis. Ndikholelwa ukuba ukutya ngendlela efanelekileyo, ukwenza umthambo rhoqo, nokulala ngokwaneleyo kuya kusigcina sisempilweni. (Kwaye kukunceda ulahlekelwe isisindo ukuba yiloo nto oyifunayo.)

Yintoni ekufuneka uyazi ngaphambi kokuba uthathe i-Resveratrol Weight-Loss Supplements

• Thatha uluhlu lweRx. Uphononongo lucebisa ukuba isongezelelo sinokonyusa umngcipheko wokopha ukuba uthatha i-blood thinners, anticoagulants, okanye iziyobisi ezichasene nokudumba. I-Resveratrol inokuphazamisana nokukwazi komzimba ukwenza i-metabolite amayeza ahlukeneyo, kubandakanya i-statins, i-calcium channel blockers, kunye ne-immunosuppressants, ezinokubangela ukwakhiwa kwamayeza anetyhefu. Thetha kwi-doc yakho ngaphambi kokuba uthathe naziphi na izongezo. (Jonga: Izongezo zokutya zinokusebenzisana neRx Meds yakho)
• Jonga ileyibhile. Khangela iimveliso eziqulethe i-trans-resveratrol, efumaneka kwindalo. Walumkele amagama antsonkothileyo, ifomula, kunye nokudibanisa, ezibonisa umxube wezithako ezinokubandakanya kuphela isixa esincinci se-resveratrol.
• Thenga iibrendi ezivavanyiweyo. Ezi mveliso zigqithisile ubunyulu kunye novavanyo lwesithako olwenziwe yiConsumerLab.com, inkampani ezimeleyo ejonga ukongezwa.

I-3 yokuSebenza-yokuNyusa iZibonelelo ezisebenza ngokwenene

I-Resveratrol ayisiyiyo kuphela umdlalo edolophini. Apha, uMark Moyad, M.D., M.P.H., umalathisi wothintelo kunye nelinye iyeza kwiYunivesithi yaseMichigan Medical Centre eAnn Arbor, unika inkosana yezongezo ezongezelelekileyo ezinokunceda iinjongo zakho zempilo.

Ivithamin D

• Isithembiso: Amandla ngakumbi kunye nonyamezelo
• Yifumane apha: Ubisi oluqinisiweyo kunye nesiriyeli, izikhupha zamaqanda, isalmon, ityhuna enkonkxiweyo, kunye nezongezo ze-800-1,000 IU

I-Omega-3 Fatty Acids

• Isithembiso: Ukukhawuleza kwe-metabolism, ixesha lokubuyisela ngokukhawuleza, ubuhlungu obuncinci bemisipha
• Yifumane apha: Iintlanzi ezinamafutha, ezinje nge salmon kunye ne mackerel, kunye nezongezo zemihla ngemihla ze 500-1,000mg

I-Chain yee-amino Acids (BCAAs)

• Isithembiso: Amandla amaninzi kunye nokunyamezela, ubunzima obuncinci bemisipha
• Yifumane apha: Inyama ebomvu, inkukhu, i-turkey, intlanzi, amaqanda, kunye nezongezelelo zemihla ngemihla ze-1-5g (Phezulu Okulandelayo: Ezona ziFakelo zePowder ezigqwesileyo kwisidlo sakho)

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