Na Li-Supplement tsa Tahlehelo ea Boima ba Resveratrol li hlile li sebetsa (mme li bolokehile)?

Litaba

• Lisebelisoa tsa Resveratrol le Bophelo bo Botle ba Hao
• Tšepiso ea Resveratrol's Get-Fit
• Lisebelisoa tsa Resveratrol le Tahlehelo ea Boima ba 'mele
• Matšoenyeho a Tšireletseho ka Li-Supplement tsa Resveratrol
• Seo U Lokelang ho se Tseba Pele U Nka Resveratrol Weight-Loss supplements
• Lisebelisoa tse 3 tsa ho matlafatsa ts'ebetso tse sebetsang
• Tlhahlobo bakeng sa

Ho ikoetlisa. Ja lijo tse nang le limatlafatsi. Fokotsa ho ja caloric. Tsena ke mehato e meraro eo litsebi tsa bophelo bo botle li 'nileng tsa li nka e le linotlolo tse bonolo, empa e le tse sebetsang tsa ho theola boima ba' mele. Empa bakeng sa ba hlokang nako ea mahala ea ho otla boikoetliso kapa chelete e eketsehileng eo ba ka e sebelisang ho reka lihlahisoa tse ncha, lijo-thollo le liprotheine tse se nang mafura, melao ena ea khauta e ka ikutloa e sa fihlellehe. Tharollo e le 'ngoe eo ba bang ba e finyellang? Tlatsetso.

Hoo e ka bang karolo ea 15 lekholong ea batho ba baholo ba U.S. Ntle le batlōli ba molao ba mathang ba kang caffeine le Orlistat ke resveratrol. Motsoako ona oa antioxidant o ka fumanoa ka tlhaho veineng e khubelu, matlalo a morara o mofubelu, lero la morara o pherese, li-mulberries, le ka tekanyo e nyenyane ka makotomane, 'me e sebelisitsoe e le mokhoa oa ho ntlafatsa mokhoa oa bophelo o seng o ntse o phela hantle.

Ebile, thekiso ea li-supplement tsa resveratrol e hakanngoa hore e ka ba $ 49 milione United States ka 2019., mme karolo ea mmaraka e lebelletsoe ho hola ka liperesente tse robeli lipakeng tsa 2018 le 2028, ho latela Future Market Insights. Bongata ba thabo ea pele ka resveratrol e qalile ka 1997. Bokhoni ba eona ba ho sireletsa tsamaiso ea pelo, ho thibela kankere, le ho atolosa nako ea bophelo, har'a ba bang, e 'nile ea fumana thahasello ho tloha ka nako eo, ho bolela John M. Pezzuto, Ph.D., D.Sc. ., mookameli oa College of Pharmacy University ea Long Island le mofuputsi oa resveratrol.

Kajeno, litlatsetso tsa resveratrol li ntse li khothalletsoa e le mokhoa oa ho matlafatsa matla, ho boloka boima ba 'mele le ho eketsa mamello ea mesifa. Empa na e sebetsa — ebile e sireletsehile — na e hlile e sebetsa?

Lisebelisoa tsa Resveratrol le Bophelo bo Botle ba Hao

Har'a lipatlisiso tse tsoelang pele tsa bongaka, e 'ngoe ea menyetla e potlakileng ea resveratrol e sebakeng sa boikoetliso. James Smoliga, Ph.D., motsamaisi-'moho le eena oa High Point University Human Biomechanics le Physiology o re: "Ha re sheba lipatlisiso ho fihlela hajoale, leha ho hlokahala tse ngata, ho na le ts'episo ea pele ea ho ntlafatsa mamello ea batho le ho ba thusa ho laola boima ba bona." Laboratori e High Point, North Carolina. Resveratrol ke mohloli oa tšepo e kholo, leha ho sa tsejoe letho ka eona.

"Le ha ke le leqeba ha ke utloa ntho e hlalosoang e le pheko, ke na le tšepo ea ho buella resveratrol ka lebaka la lipatlisiso tse entsoeng ka morao," ho bolela mokoetlisi ea netefalitsoeng Rob Smith, mothehi oa Body Project, koetliso ea botho ea Eagan, Minnesota studio.

Ee, ho na le lipatlisiso tse ngata mabapi le khokahano ea ho theola boima ba 'mele ea resveratrol, empa boholo ba eona ke liphoofolong. Seo liphuputso tsena li se bontšitseng, leha ho le joalo, sea khothatsa: Resveratrol e bonahala e kenya li-enzyme tse thusang mesifa ho sebelisa oksijene ka katleho, e leng ntlafatso ea ts'ebetso e tsejoang ke limathi e le VO2 max e phahameng. (Ka mantsoe a nolofalitsoeng, ho phahamisa VO2 max ea hau, ho ba telele le ho ba matla le ho feta ha boikoetliso boo u ka bo sebetsang.) "Ha o sebelisa matla ka nepo, o eketsa mamello," ho bolela Smoliga. Smith, ea hakanyang hore bareki ba hae ba 40 le bona ba noa pilisi, o re: "Ke e nka 'me ke na le matla a eketsehileng ka lebaka la eona. "Kea bona hore ba khona ho ikitlaetsa ho feta pele." (Related: Ntho e 'ngoe le e 'ngoe eo U Lokelang ho e Tseba ka Ho Aha Mafura le ho Chesa mesifa)

Tšepiso ea Resveratrol's Get-Fit

Litsebi tsa boikoetliso li ile tsa qala ho ela hloko resveratrol ka 2006, ha koranta eo Sele e tlaleha hore litoeba tse fuoeng antioxidant li mathile hoo e ka bang habeli hole ho treadmill joalo ka basomi ba sa sebetseng. Kalafo "e eketsa haholo ho hanela phoofolo ho mokhathala oa mesifa," bafuputsi ba phethile. Phetolelo: Matla a mangata le ho felloa ke matla ha mesifa ho ile ha etsa hore motho a ikoetlise hantle. "Ho joalokaha eka o ka beha melemo ea phepo e nepahetseng le ho ikoetlisa ka pilisi," ho bolela Smoliga.

Khopolo-taba? Resveratrol e susumetsa li-enzyme tse bitsoang li-sirtuin, tse laolang mesebetsi ea bohlokoa 'meleng oohle, ho kenyelletsa tokiso ea DNA, bophelo ba sele, botsofali le tlhahiso ea mafura. "Sirtuins e ka boela ea eketsa mitochondria, matla a ka hare ho lisele moo limatlafatsi le oksijene li kopanang ho etsa matla," ho bolela Felipe Sierra, Ph.D., motsamaisi oa karohano ea baeloji ea botsofali Setsing sa Sechaba sa Botsofali Setsing sa Sechaba sa Bophelo. Ehlile, litoeba tsa resveratrol li ne li e-na le mitochondria e kholoanyane, e teteaneng, kahoo mesifa ea tsona e qosoang e ne e khona ho sebelisa oksijene. Ka khopolo, sena se bolela hore resveratrol e ka khona ho u thusa ho sebetsa nako e telele kapa ka thata (kapa ka bobeli) pele mesifa ea hau e khathala haholo hore e se ke ea sebetsa. Boikoetliso bona bo matla le ho feta bo tla lokisa mesifa bakeng sa boiteko bo matla le ho feta nakong e tlang ha u itlama, bakeng sa potoloho e tsoelang pele ea boikoetliso bo ntlafetseng. (Litaba tse monate: HIIT, cardio, le koetliso ea matla kaofela li na le melemo ea mitochondrial, hape.)

Hape, lipatlisiso kantle ho laboratori li lekantsoe: Ho e 'ngoe ea liteko tse' maloa tse phethetsoeng tsa batho, banna le basali ba 90 ba lutseng ba fuoe resetatrol-based cocktail kapa placebo letsatsi le leng le le leng bakeng sa libeke tse 12. Ka mor'a likhoeli tse tharo, bohle ba ne ba tlolela holim'a li-treadmill. Smoliga, ea neng a etella pele thuto, o re: "Le hoja kaofela ba ne ba otla ka matla a tšoanang, sehlopha sa resveratrol se ile sa ikitlaetsa hanyenyane ha se ntse se ikoetlisa. Ho feta moo, ba ne ba boetse ba e-na le lipelo tse fokolang haholo tsa pelo nakong ea boikoetliso — tse lekanang le litholoana tsa khanya ea likhoeli tse tharo ho isa koetlisong e itekanetseng — mohlomong ho tloha ha ba nka tlatsetso ea letsatsi le letsatsi. (E amanang le ena: Vitamin IV Drips ke Efe 'me Na Ebe E Molemo Ho Uena?)

Lisebelisoa tsa Resveratrol le Tahlehelo ea Boima ba 'mele

Bakeng sa bopaki bohle bo mabapi le melemo ea boikoetliso ba resveratrol, baetsi ba tsona ba re tlatsetso e thusa batho ho theola kapa ho boloka boima ba 'mele ho thata ho tiisa.

Batšehetsi ba bang ba re sehokelo sa tahlehelo ea boima ba resveratrol se sebetsa ka karolo e itseng ka ho sebelisana le tsoekere ea mali. "Liphuputso li bonts'a hore resveratrol e matlafatsa bokhoni ba mesifa ea hau ea ho monya tsoekere lijong. Sena se bolela hore likhalori tse ngata li kena mesifa 'me tse fokolang li ea liseleng tse mafura," ho bolela Smoliga. Ho joalo, lipatlisiso tse hlahisitsoeng kopanong ea Endocrine Society li bonts'itse hore laboratoring, resveratrol e thibela tlhahiso ea lisele tse mafura tse holileng mme e sitisa ho boloka mafura-bonyane boemong ba lisele. Ho phaella moo, phuputso e entsoeng e fumane hore litoeba li fepa lijo tse nang le mafura a mangata ka resveratrol li ne li batla li lekana le tse neng li sebelisoa lijo tse se nang mafura ntle le tlatsetso. Empa hobane ho ba bang, resveratrol e bonahala e eketsa bokhoni ba ho ikoetlisa khafetsa le ka matla, ho thata ho theola mohloli oa 'nete oa ho boloka boima ba' mele.

Likhopolo tse ling li kenyelletsa hore resveratrol e ka sebetsa e le "thibelo ea matla ea matla," ho bolelang hore ho sebelisa resveratrol ho ka lekana le ho ja lijo le ho fokotsa ho ja ha caloric, ho bolela Pezzuto. Phuputsong ea 2018, litoeba li ile tsa fepuoa lijo tse mafura haholo ho nona, ebe li ka sebelisoa boinotšing kapa tsa ikoetlisa ka tlatsetso ea resveratrol. "Ha ho bapisoa le boikoetliso bo le bong, motswako ona ha oa ka oa baka tahlehelo e kholo ea boima ba 'mele, empa matšoao a mang a ts'ebelisong le ts'oaetso a ntlafalitsoe hanyane," ho hlalosa Pezzuto. Leha ho le joalo, e le ho finyella phello e tšoanang ea moeli ho batho joalokaha e bontšitsoe ho litoeba, tekanyo e lekanang e ka ba hoo e ka bang ligrama tsa 90 (90,000mg) ka letsatsi. (Bakeng sa rekoto, resveratrol e tlatselletsa 'marakeng hangata e na le 200 ho isa ho 1,500 limiligrama Veine e khubelu e na le li-milligram tse ka bang litara e le 'ngoe.) Pezzuto o re: "Bakeng sa motho ea nonneng haholo, tekanyetso ena e ka imena habeli. "Ho hlakile hore ha e sebetse."

Liphuputso tse ling tse entsoeng ka litoeba li fepa lijo tse mafura haholo 'me li tlatsitsoe ka resveratrol li bonts'itse ho fokotseha ho fokolang boima ba' mele; leha ho le joalo, ho se lumellane ha litekanyo lipakeng tsa lithuto ho bolela hore liphetho tsena ha li hlake. Ho feta moo, phuputsong e 'ngoe ea litoeba tse ileng tsa feptjoa lijo tse tloaelehileng kapa ntle le resveratrol bakeng sa libeke tse 15, resveratrol ha ea ka ea lebisa liphetohong leha e le life tsa lipalo-palo boima ba' mele ho hang.

Ka kakaretso, matla a resveratrol boima ba 'mele a tlatselletsa ha a tsejoe. Ka mor'a ho hlahloba liphuputso tse robong tse entsoeng ka nako ea lilemo tsa 15, bafuputsi ba ile ba etsa qeto ea hore ho ne ho se na bopaki bo lekaneng ba ho tšehetsa khothatso ea resveratrol supplementation ho laola botenya, kaha lithuto tsena ha li bontše phetoho e kholo ho BMI le boima ba 'mele kapa ntlafatso ea boima ba mafura, mafura a mangata. , kapa kabo ea mafura ka mpeng. (E amanang: Na re ka Khaotsa ho Bua ka "Belly Fat"?)

"Qetellong, joalo ka tlatsetso e 'ngoe le e' ngoe ea lithethefatsi kapa ea lijo e amanang le tseko ea bophelo bo botle, bopaki bo le bong feela ba 'nete bo nang le moelelo bo hlahisoa ke liteko tse entsoeng hantle tsa bongaka le batho," ho bolela Pezzuto. 'Me karabo e thehiloeng bopaking e ka tla kapele, kaha liteko tsa kliniki tse fetang 100 ka resveratrol hajoale li ntse li etsoa le barupeluoa ba batho.

Matšoenyeho a Tšireletseho ka Li-Supplement tsa Resveratrol

Ho theha tšireletso ea tlatsetso ho ka nka lilemo tse mashome, 'me ha nako e ntse e ea, maemong a mang, likotsi tse makatsang li ka senoloa. "Haufinyane tjena, vithamine E e ne e le khalefo eohle," ho bolela Christopher Gardner, Ph.D., moprofesa ea amanang le bongaka Setsing sa Patlisiso sa Thibelo ea Thibelo ea Bongaka sa Stanford. Vithamine E ke mohopolo oa antioxidant ho thusa ho sireletsa khahlanong le mefuta e mengata ea mafu, e ts'oanang le ts'epo ea resveratrol. Empa tlaleho e 'ngoe e fumane hore litekanyetso tse phahameng tsa E li ka eketsa kotsi ea lefu. "Ho nkile lilemo tse 30 ho bontša hore li-supplement tsa vithamine E li kanna tsa ba le litlamorao tse mpe ka bongata bo neng bo buelloa khafetsa," ho bolela Gardner. (Bona hore na mala a hau a ka u bolella eng ka bophelo ba hau.)

'Me polokeho ea li-supplement tsa resveratrol ha e so ka e pakoa. Le hoja phuputso e 'ngoe ea batho e fumane hore ho noa tekanyo ea nako e le' ngoe ea ligrama tse hlano ho ne ho se na liphello tse mpe tse mpe, teko eo e ile ea nka letsatsi feela. (Ha e le hantle, batho ba bangata ba lekang resveratrol ba nka tekanyo e fetang e le 'ngoe.) "Lithuto li khutšoanyane haholo," ho bolela Sierra. "Ha re na data ea letho ka litlamorao tsa nako e telele bathong." (Re sa bue ka, litlatsetso tsa phepo ha li laoloe ke FDA.)

Pezzuto o re ha ho na bopaki bo bontšang hore ho nka resveratrol (haholo-holo ka litekanyetso tse tlase tse fumanoang lijong tse ngata tse rekisoang) ho ka baka litla-morao tse kotsi. Ka mokhoa o ts'oanang, litekanyetso tsa letsatsi le letsatsi tse fihlang ho 1500mg bakeng sa likhoeli tse tharo li bolokehile, ho latela U.S. National Library of Medicine. Ho nka 2000 ho isa ho 3000mg ea resveratrol letsatsi le letsatsi, leha ho le joalo, ho ka baka mathata a mala,

"Ka mantsoe a mang, ha ho na lebaka le utloahalang la ho khothaletsa kgahlanong le ho nka resveratrol bakeng sa ho laola boima ba 'mele kapa morero ofe kapa ofe, empa ka nako e ts'oanang ha ho na lebaka le utloahalang la ho lebella liphello leha e le life tsa mohlolo," o re.

Se netefalitsoeng se bolokehile ebile se phetse hantle: ho ja lisebelisoa tse ngata tsa tlhaho tsa resveratrol. "Ka lebaka la lintho tse sa tsejoeng, nka mpa ka thabela hore batho ba natefeloe ke khalase ea veine nako le nako ho fapana le ho noa li-supplement," ho bolela Gardner. 'Me lipatlisiso li bontša hore veine e itekanetseng e ka fokotsa kotsi ea mathata a pelo. Veine e kgubedu e na le kgatello e phahameng ka ho fetisisa ya resveratrol e ka etsang 15mg botlolong ka nngwe ka mefuta e kang pinot noir (ho itshetlehile ka morara, maemo a serapa sa morara, le dintho tse ding), empa dikahare esita le veineng e fapana haholo; Lero la morara le na le hoo e ka bang halofo ea lilithara tsa lilithara; le cranberries, blueberries le matokomane a na le lintlha tse ngata.

Ha ho na tumellano ea 'nete mabapi le palo e nepahetseng ea resveratrol e hlokahalang bakeng sa melemo ea ho ikoetlisa, litsebi tse ngata li eletsa ho tsoela pele ka tlhokomeliso. "Na u hlile u batla ho itlhahloba?" ho botsa Sierra, ea buellang ho lula a phetse hantle a se na li-supplements. Maikutlo ao a arolelanoa ke litsebi tse ngata tsa bophelo bo botle, ho akarelletsa le Jade Alexis, mokoetlisi ea tiisitsoeng le Reebok Global Instructor. Alexis o re: “Hangata ha ke rate litokiso tsena tse bonahalang li potlakile, li le bonolo. "Ke lumela hore ho ja hantle, ho ikoetlisa khafetsa le ho robala ka ho lekaneng ho tla re boloka re phetse hantle." (Mme ho o thusa ho theola boima ba mmele haeba ke seo o se batlang.)

Seo U Lokelang ho se Tseba Pele U Nka Resveratrol Weight-Loss supplements

• Nka lenane la Rx. Liphuputso li fana ka maikutlo a hore tlatsetso e ka eketsa kotsi ea ho tsoa mali haeba u noa mali, li-anticoagulants kapa lithethefatsi tse seng khahlanong le ho ruruha. Resveratrol e ka boela ea kena-kenana le bokhoni ba 'mele ba ho sebelisa meriana e fapaneng, ho kenyeletsoa li-statins, calcium channel blockers le immunosuppressants, tse ka bakang moriana o chefo. Bua le ngaka ea hau pele u noa li-supplement. (Bona: Lisebelisoa tsa phepo li ka sebelisana le Rx Meds ea hau)
• Sheba letšoao. Batla lihlahisoa tse nang le trans-resveratrol, e fumanehang tlhahong. Hlokomela mantsoe a kang a rarahaneng, a kopantsoeng le a kopantsoeng, a bonts'ang motsoako oa metsoako e ka kenyelletsang li-resveratrol tse nyane feela.
• Reka lihlahisoa tse lekiloeng. Lihlahisoa tsena li fetile liteko tsa bohloeki le lisebelisoa tse entsoeng ke ConsumerLab.com, k'hamphani e ikemetseng e lekolang litlatsetso.

Lisebelisoa tse 3 tsa ho matlafatsa ts'ebetso tse sebetsang

Resveratrol ha se eona feela papali toropong. Mona, Mark Moyad, M.D., M.P.H., motsamaisi oa thibelo le meriana e meng Setsing sa Bongaka sa Univesithi ea Michigan e Ann Arbor, o fana ka leseli mabapi le li-supplement tse ling tse ka u thusang lipheo tsa hau tsa ho ikoetlisa.

Vithamine D

• Tšepiso: Matla le mamello e eketsehileng
• E fumane mona: Lebese le lijo-thollo tse matlafalitsoeng, li-yolk tsa mahe, salmon, tuna ea makotikoting, le li-supplement tsa 800-1,000 IU

Omega-3 Fatty Acids

• Tšepiso: Metabolism e potlakileng, nako ea ho fola kapele, bohloko bo tlase ba mesifa
• E fumane mona: Litlhapi tse mafura, joalo ka salmon le mackerel, le li-supplement tsa letsatsi le letsatsi tsa 500-1,000mg

Lekala la Li-Amino Acids (BCAAs)

• Tšepiso: Matla a eketsehileng le mamello, bohloko bo fokolang ba mesifa
• E fumane mona: Nama e khubelu, khoho, Turkey, tlhapi, mahe le li-supplement tsa 1-5g tsa letsatsi le letsatsi

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