Ihe mgbakwunye Resveratrol na-efunahụ arọ na-arụ ọrụ n'ezie (ma ha nwere nchekwa)?

Ndinaya

• Ihe mgbakwunye Resveratrol na Ahụike Gị
• Nkwenye Get-Fit nke Resveratrol
• Ihe mgbakwunye Resveratrol na Mbelata Ibu
• Nchegbu nchekwa maka mgbakwunye resveratrol
• Ihe ị ga-amata tupu ị were mgbakwunye Resveratrol Weight-Loss Supplement
• Ihe mgbakwunye 3 na-akwalite arụmọrụ nke na-arụ ọrụ n'ezie
• Nyochaa maka

Mee mgbatị ahụ. Rie nri juru n'ọnụ na-edozi ahụ. Belata oriri kalori. Ndị a bụ usoro atọ ndị ọkachamara ahụike na -atụ anya ogologo oge dị ka igodo dị mfe, ma dịkwa irè iji felata. Mana maka ndị na-enweghị oge ohere iji kụọ mgbatị ahụ ma ọ bụ ego mgbakwunye iji na-emefu na mkpụrụ ọhụrụ, ọka zuru oke na protein ndị na-esighị ike, iwu ọla edo ndị a nwere ike ịdị na-enweta ya. Otu ngwọta ụfọdụ ruru? Mmeju.

Ihe dị ka pasent 15 nke ndị okenye US ejirila mgbakwunye nri na-eri oke ibu n'otu oge na ndụ ha, na ụmụ nwanyị nwere ike iji ha karịa ụmụ nwoke, dịka National Institutes of Health si kwuo. Ewezuga ndị omempụ na-agba ọsọ dịka caffeine na Orlistat Ọ bụ resveratrol. Enwere ike ịchọta ogige antioxidant a na mmanya na-acha ọbara ọbara, akpụkpọ mkpụrụ vaịn na-acha ọbara ọbara, ihe ọṅụṅụ mkpụrụ vaịn na-acha odo odo, mulberries, na n'ime obere ahụekere, ma jiri ya mee ihe dị ka ụzọ isi welie ndụ dị mma.

N'ezie, a na-eche na ire ihe mgbakwunye resveratrol bụ $49 nde na United States na 2019., a na -atụkwa anya na ahịa ahịa ga -eto ihe dịka pasent asatọ n'etiti 2018 na 2028, dị ka Ọhụụ Market Future si kwuo. Ọtụtụ mkpali mbụ banyere resveratrol bidoro na 1997. Ike ya ichekwaba sistemụ akwara obi, igbochi ọrịa kansa, na ịgbatị ndụ, n'etiti ndị ọzọ, na -enwe mmasị kemgbe ahụ, ka John M. Pezzuto, Ph.D., D.Sc na -ekwu. ., onye isi ụlọ akwụkwọ kọleji Long Island University na onye nyocha resveratrol.

Taa, a na -akwalite mgbakwunye resveratrol ka ọ bụrụ ụzọ iji bulie ume, na -ejigide oke ahụ, ma na -abawanye ntachi obi. Ma olee otú o si dị irè—nakwa nchebe—n'ezie?

Ihe mgbakwunye Resveratrol na Ahụike Gị

N'ime nyocha ahụike na -aga n'ihu, otu n'ime ohere resveratrol kacha dịrị ugbu a bụ mpaghara ahụike. James Smoliga, Ph.D., onye isi otu mahadum High Point University Human Biomechanics and Physiology na -ekwu, "N'ileba anya nyocha a, n'agbanyeghị na achọrọ ihe ndị ọzọ, resveratrol nwere nkwa a na -enwetụbeghị ụdị ya maka ịkwalite ntachi obi anụ ahụ ndị mmadụ na inyere ha aka ịchịkwa ibu ha." Ụlọ nyocha na High Point, North Carolina. Resveratrol bụ isi iyi nke olile anya dị elu, n'agbanyeghị na amabeghị ọtụtụ ihe gbasara ya.

"Ọ bụ ezie na m na-agba ọsọ mgbe m nụrụ ihe a kọwara dị ka panacea, ọ na-adị m ezigbo mma maka ịkwado resveratrol n'ihi nyocha dị n'azụ ya," ka onye na-enye ọzụzụ Rob Smith, onye nchoputa nke Body Project, onye Eagan, Minnesota ọzụzụ onwe onye na-ekwu. studio.

Ee, enwere plethora nke nyocha na njikọ mfu resveratrol, mana ihe ka ọtụtụ na ya bụ anụmanụ. Ihe ọmụmụ ndị a gosipụtara, agbanyeghị, na -agba ume: Resveratrol yiri ka ọ na -eme ka enzymes na -enyere akwara aka iji oxygen rụọ ọrụ nke ọma, nkwalite arụmọrụ nke ndị na -agba ọsọ mara dị ka VO2 kacha elu. (N'okwu ndị dị mfe, ka VO2 max dị elu, mgbatị ahụ na-adị ogologo ma na-esiwanye ike karị.) "Mgbe ị na-edozi ike nke ọma, ị na-enwekwu ntachi obi," ka Smoliga na-ekwu. "Ana m ewere ya n'onwe m ma nwekwuo ume n'ihi ya," Smith na -ekwu, onye na -eme atụmatụ na mmadụ 40 n'ime ndị ahịa ya na -a theụkwa ọgwụ. "Apụrụ m ịhụ na ha nwere ike ịkwaga onwe ha karịa ka ọ dị na mbụ." (Mekọrịtara ya: Ihe niile I Kwesịrị Ịma Banyere Iwuli abụba na Ịkụ Ọkụ)

Nkwenye Get-Fit nke Resveratrol

Ndị ọkachamara mgbatị ahụ malitere ịhụ resveratrol na 2006, mgbe akwụkwọ akụkọ ahụ Sel kọrọ na ụmụ oke nyere antioxidant gbara ọsọ ihe fọrọ nke nta ka ọ bụrụ ugboro abụọ na igwe ịgba ọsọ dị ka ndị nkatọ na -enweghị atụ. Ngwọta ahụ "na -eme ka anụ ahụ na -eguzogide ike ọgwụgwụ nke anụ ahụ," ndị nyocha kwubiri. Ntụgharị asụsụ: Inwe ike na ike ọgwụgwụ akwara mere ka mgbatị ahụ dịkwuo mma. "Ọ dị ka a ga-asị na ị nwere ike itinye uru nke nri dị mma na mgbatị ahụ na pill," ka Smoliga na-ekwu.

Ntụle? Resveratrol na -akpali enzymes akpọrọ sirtuins, nke na -ejikwa ọrụ dị mkpa n'ahụ niile, gụnyere nrụzi DNA, ndụ selụ, ịka nká, na imepụta abụba. "Sirtuins nwekwara ike ịbawanye mitochondria, ụlọ ọrụ ike dị n'ime sel ebe nri na oxygen na-ejikọta iji mee ike," ka Felipe Sierra, Ph.D., onye nduzi nke ngalaba nke usoro ihe ọmụmụ ịka nká na National Institute on Aging na National Institutes of Health na-ekwu. O doro anya, ụmụ oke na resveratrol nwere nnukwu mitochondria buru ibu, yabụ na akwara ike ha nwere ike iji ikuku oxygen ka mma. Na tiori, nke a pụtara na resveratrol nwere ike inyere gị aka ịrụ ọrụ ogologo oge ma ọ bụ sie ike (ma ọ bụ abụọ) tupu ike gwụ gị ike ịrụ. Mmega ahụ ndị a siri ike ga -emezi uru ahụ ka ọ gbalịsie ike karịa oge ọzọ ị ga -agbatị, maka usoro mgbatị ahụ ka mma. (Ozi ọma: HIIT, cardio, na ọzụzụ ike niile nwere uru mitochondrial, kwa.)

Ọzọkwa, nyocha na mpụga ụlọ nyocha amachaala: N'ime otu n'ime ule mmadụ ole na ole, ụmụ nwoke na ụmụ nwanyị 90 na-anọkarị otu ebe na-enye mmanya ma ọ bụ placebo dabeere na resveratrol kwa ụbọchị maka izu iri na abụọ. Mgbe ọnwa atọ gachara, onye ọ bụla wụliri elu n’ebe a na-azọ ụkwụ. "Ọ bụ ezie na ha niile na-adaba n'otu ọkwa siri ike, òtù resveratrol emeghị mgbalị dị nta mgbe ha na-emega ahụ," Smoliga, bụ onye duziri ọmụmụ ihe ahụ na-ekwu. Ihe ọzọ bụ na ha nwekwara obere obi mgbawa n'oge mmega ahụ - nke kwekọrọ na nsonaazụ nke ìhè ọnwa atọ na ọzụzụ na-agafeghị oke - nke doro anya na ọ bụ naanị site n'ịnara mgbakwunye kwa ụbọchị. (metụtara: Kedu ihe bụ vitamin IV Drips na ha dịkwa mma maka gị?)

Ihe mgbakwunye Resveratrol na Mbelata Ibu

Maka ihe akaebe niile gbasara uru mmega ahụ resveratrol, ihe ndị nrụpụta na -ekwu na mgbakwunye na -enyere ndị mmadụ aka ifelata ma ọ bụ jigide ibu na -esiri ike ịkọwapụta.

Ụfọdụ ndị na-akwado ya na-ekwu na njikọ resveratrol-weight loss na-arụ ọrụ n'otu akụkụ site na ịmekọrịta na shuga ọbara. Smoliga kwuru, "Nnyocha na -egosi na resveratrol na -eme ka ahụ ike gị nwee ike nweta glucose site na nri. N'ezie, nyocha emere na ogbako nke Endocrine Society gosiri na n'ụlọ nyocha, resveratrol gbochiri imepụta mkpụrụ ndụ abụba toro eto ma gbochie nchekwa abụba - opekata mpe na ọkwa ekwentị. Tụkwasị na nke ahụ, otu nnyocha chọpụtara na ụmụ oke na-eri nri dị elu na resveratrol na-eri ihe fọrọ nke nta ka ọ bụrụ ndị na-eri nri na-enweghị abụba na-enweghị mgbakwunye. Mana n'ihi na, maka ụfọdụ, resveratrol na -egosi na ọ na -abawanye ike ịme mmega ahụ ugboro ugboro na nke siri ike, ọ na -esiri ike ịkọwapụta isi mmalite nke ịdị arọ.

Echiche ndị ọzọ gụnyere na resveratrol nwere ike rụọ ọrụ dị ka “mmachi mmachi ike,” nke pụtara na resveratrol ga -adị ka iri nri na ibelata oriri kalori, Pezzuto kwuru. N'ime ọmụmụ 2018, a na-enye ụmụ oke nri nwere oke abụba ka ọ buru oke ibu, emesịa mee ya naanị ya ma ọ bụ jiri resveratrol eme ya. Pezzuto na -akọwa, "N'ihe metụtara mmega ahụ naanị ya, njikọta ahụ emeghị ka ọ ghara ibu oke ibu, mana ụfọdụ ihe nrịba ama nke metabolic ka mma." N'agbanyeghị nke ahụ, iji nweta otu mmetụta ahụ dị n'akụkụ mmadụ dị ka egosiri na ụmụ oke, nha nha ga-abụ ihe fọrọ nke nta ka ọ bụrụ gram 90 (90,000mg) kwa ụbọchị. (Maka ndekọ ahụ, mgbakwunye resveratrol na ahịa na-enwekarị 200 ruo 1,500 milligrams nke antioxidant, na mmanya na -acha ọbara ọbara nwere ihe dị ka miligram abụọ n'otu liter.) "Maka onye buru oke ibu, a ga -amụba ọgwụ a okpukpu abụọ," ka Pezzuto na -ekwu. "N'ezie, ọ baghị uru."

Ọmụmụ ihe ndị ọzọ emere na òké na-eri nri dị oke abụba na mgbakwunye resveratrol egosila ntakịrị mbelata na ibu ahụ; agbanyeghị, enweghị nkwekọrịta na usoro onunu ogwu gafee ọmụmụ pụtara na nsonaazụ ndị a abụghị nke doro anya. Kedu ihe ọzọ, na nyocha ọzọ nke ụmụ oke ndị a na-eri nri kwesịrị ekwesị na ma ọ bụ na-enweghị resveratrol maka izu iri na ise, resveratrol ebuteghị mgbanwe ọ bụla dị ịrịba ama na ịdị arọ ahụ ma ọlị.

N'ozuzu, nrụpụta nke mgbakwunye mgbapụta ibu resveratrol enweghị ihe ọ bụla. Mgbe ha tụlechara ọmụmụ iteghete emere n'ime afọ iri na ise, ndị nyocha kwubiri na enweghị ezigbo ihe akaebe iji kwado nkwanye resveratrol iji jikwaa oke ibu, ebe ọmụmụ ndị a egosighi nnukwu mgbanwe na BMI na ịdị arọ ahụ ma ọ bụ ndozi nke oke abụba. , ma ọ bụ nkesa abụba afọ. (metụtara: Biko anyị nwere ike kwụsị ikwu maka "abụba afọ"?)

"N'ikpeazụ, dị ka ọgwụ ọ bụla ọzọ ma ọ bụ ihe mgbakwunye nri na-ejikọta ya na nkwupụta ahụike, nanị ihe akaebe dị adị, nke bara uru sitere na nnwale ụlọ ọgwụ a na-eme nke ọma na ụmụ mmadụ," Pezzuto na-ekwu. Azịza sitere na ihe akaebe nwere ike ịbịa n'oge na-adịghị anya, ebe a na-eme ihe karịrị 100 nnwale ụlọ ọgwụ na resveratrol ugbu a na ndị sonyere mmadụ.

Nchegbu nchekwa maka mgbakwunye resveratrol

Ịmepụta nchekwa nchekwa nwere ike were ọtụtụ iri afọ, ka oge na -aga, n'ọnọdụ ụfọdụ, enwere ike ikpughe ihe egwu dị ịtụnanya. Christopher Gardner, Ph.D., prọfesọ ọgwụ na Stanford University School of Medicine's Prevention Research Center na -ekwu, "N'oge na -adịbeghị anya, vitamin E bụ oke iwe. Vitamin E bụ echiche antioxidant iji nyere aka chebe onwe ya pụọ ​​​​na ọrịa dị iche iche, dị ka olileanya maka resveratrol. Mana otu akụkọ chọpụtara na oke ọgwụ E nwere ike ịbawanye ohere ịnwụ. Gardner kwuru, "Ọ were afọ 30 iji gosi na mgbakwunye vitamin E nwere ike nwee mmetụta ọjọọ na nnukwu ego a na -atụkarị aro ya." ( Chọpụta ihe eriri afọ gị nwere ike ịgwa gị gbasara ahụike gị.)

Na egosipụtabeghị nchekwa nke mgbakwunye resveratrol. Ọ bụ ezie na otu nnyocha ụmụ mmadụ chọpụtara na ị aụ ọgwụ otu gram nke ruru gram ise enweghị nnukwu mmetụta ọjọọ, nnwale ahụ were naanị otu ụbọchị. (N'ezie, ọtụtụ ndị na -anwale resveratrol na -ewere ihe karịrị otu ọgwụ.) "Ọmụmụ ihe ahụ dị mkpụmkpụ," ka Sierra na -ekwu. "Anyị enweghị data ọ bụla na mmetụta na-adịte aka na ndị mmadụ." (N'ikwughị ya, FDA anaghị achịkwa ihe mgbakwunye nri.)

Pezzuto na-ekwu na ọ dịghị ihe àmà ọ bụla na-egosi na ịṅụ resveratrol (kpọmkwem na obere doses dị na ọtụtụ ihe mgbakwunye na ahịa) nwere ike ịkpata mmetụta ọ bụla na-emerụ ahụ. N'otu aka ahụ, ọgwụ kwa ụbọchị ruo 1500mg ruo ọnwa atọ nwere ike ịdị mma, ka US National Library of Medicine si kwuo. Iwere 2000 ruo 3000mg resveratrol kwa ụbọchị, agbanyeghị, nwere ike ibute nsogbu afọ,

"N'ikwu ya n'ụzọ ọzọ, ọ nweghị nnukwu ihe kpatara ịkwado megide na -ewere resveratrol maka njikwa ibu ma ọ bụ ebumnuche ọ bụla, mana n'otu oge ahụ enweghị ihe gbara ọkpụrụkpụ ga -atụ anya nsonaazụ ọ bụla nke ọrụ ebube, "ka ọ na -ekwu.

Ihe egosipụtara na ọ dị mma na ahụike: iri obere isi mmalite nke resveratrol. "N'ihi amaghị ihe, ọ ga -akara m mma ka ndị mmadụ na -a aụ otu iko mmanya ugbu a, kama ị takingụ ihe mgbakwunye," ka Gardner na -ekwu. Nchọpụta na -enyekwa echiche na ị moderateụ mmanya na -abaghị uru nwere ike belata ohere nke ịrịa ọrịa obi. Mmanya na -acha ọbara ọbara nwere resveratrol kachasị elu nwere ihe ruru 15mg kwa karama n'ụdị dị ka pinot noir (dabere na mkpụrụ vaịn, ọnọdụ ubi -vine, na ihe ndị ọzọ), mana ọdịnaya dị na mmanya dị n'ọtụtụ ebe; ihe ọṅụṅụ mkpụrụ vaịn nwere ihe dị ka ọkara milligram kwa liter; na kranberị, blueberries, na ahụekere nwere ọnụọgụ ọnụọgụ.

Na-enweghị ezigbo nkwenye na ezigbo ego resveratrol dị mkpa maka uru mgbatị ahụ enwere ike atụnye, ọtụtụ ndị ọkachamara na-adụ ọdụ ka ha jiri nlezianya gaa n'ihu. "Ị chọrọ n'ezie ịnwale onwe gị?" jụrụ Sierra, onye na -akwado ka ahụ sie ike na -enweghị mgbakwunye. Ọtụtụ uru ahụike, gụnyere Jade Alexis, onye nkuzi agbaziri agbaziri na Reebok Global Instructor na -ekerịta echiche ahụ. Alexis na-ekwu, "M na-ewekarị iwe maka ndozi ndị a dị ngwa, dị mfe." "Ekwenyere m na iri nri nke ọma, imega ahụ mgbe niile, na ihi ụra nke ọma ga -eme ka anyị nwee ahụ ike." (Ma nyere gị aka ifelata ma ọ bụrụ na nke ahụ bụ ihe ịchọrọ.)

Ihe ị ga-amata tupu ị were mgbakwunye Resveratrol Weight-Loss Supplement

• Were ndepụta Rx. Nnyocha na-egosi na mgbakwunye ahụ nwere ike ịbawanye ohere nke ịgba ọbara ma ọ bụrụ na ị na-ewere ihe na-ebelata ọbara, ọgwụ anticoagulants, ma ọ bụ ọgwụ mgbochi mkpali na-abụghị steroid. Resveratrol nwekwara ike na -egbochi ike nke ahụ iji metabolize ọgwụ dị iche iche, gụnyere statins, ndị na -egbochi ọwa calcium, na immunosuppressants, nwere ike ibute ọgwụ na -egbu egbu. Gwa dọkịta gị okwu tupu iwere ihe mgbakwunye ọ bụla. (Lee: Ihe mgbakwunye nri nwere ike imekọrịta na Rx Meds gị)
• Lelee akara. Chọọ maka ngwaahịa nwere trans-resveratrol, nke dị na okike. Kpachara anya maka okwu dị ka ihe siri ike, usoro, na ngwakọta, nke na -egosi ngwakọta nke ihe nwere ike ịgụnye naanị obere resveratrol.
• Zụta ụdị ndị a nwalere. Ngwaahịa ndị a agabigala ule ịdị ọcha na nnwale nke ConsumerLab.com, ụlọ ọrụ nọọrọ onwe ha na -enyocha ihe mgbakwunye.

Ihe mgbakwunye 3 na-akwalite arụmọrụ nke na-arụ ọrụ n'ezie

Resveratrol abụghị naanị egwuregwu n'obodo. N'ebe a, Mark Moyad, MD, MPH, onye isi mgbochi mgbochi na ọgwụ ọzọ na Mahadum Michigan Medical Center dị na Ann Arbor, na -enye nyocha maka mgbakwunye ndị ọzọ nwere ike inyere ihe mgbaru ọsọ gị aka.

Vitamin D

• Nkwa: Ike na ntachi obi karịa
• Nweta ya ebe a: Mmiri ara ehi siri ike na ọka, nkochi ime akwa, salmon, tuna mkpọ, na mgbakwunye nke 800-1,000 IU

Omega-3 fatty acids

• Nkwa ahụ: Ngwa ngwa ngwa metabolism, oge mgbake ngwa ngwa, obere ahụ mgbu
• Nweta ya ebe a: Azụ nwere abụba, dị ka salmon na mackerel, na mgbakwunye kwa ụbọchị nke 500-1,000mg

Amino Acid gbara ọkpụrụkpụ (BCAAs)

• Nkwa: Enwekwu ike na ntachi obi, obere ahụ mgbu
• Nweta ya ebe a: Anụ uhie, ọkụkọ, toki, azụ, àkwá, na mgbakwunye kwa ụbọchị nke 1-5g (Elu ọzọ: Ihe mgbakwunye ntụ ntụ kacha mma maka nri gị)

Nyochaa maka