Hana maoli paha nā mea hoʻohui Resveratrol Weight-Loss (a palekana paha lākou)?

Anter

• Nā mea hoʻohui Resveratrol a me kou olakino
• ʻO ka ʻōlelo hoʻohiki a Resveratrol's Get-Fit
• Nā Kākoʻo Resveratrol a me ke Kaumaha Lilo
• Nā hopohopo palekana ma luna o nā mea hoʻohui Resveratrol
• He aha e ʻike ai ma mua o kou lawe ʻana i ka Resveratrol Weight-Loss Supplement
• 3 Nā mea hoʻohui hoʻonui i ka hana i hana maoli
• Nānā no

Hooikaika kino. E ʻai i nā meaʻai momona. E ho'ēmi i kaʻai caloric. ʻO kēia nā ana ʻekolu a nā loea olakino i lōʻihi ai ka lōʻihi e like me ka maʻalahi, akā nā kī kūpono i ka hōʻemi kaumaha. Akā no ka poʻe i nele i ka manawa manuahi e paʻi i ka hale haʻuki a i ʻole ke kālā keu e lilo ai i nā huahana hou, nā kīʻaha piha, a me nā protein momona, manaʻo paha kēia mau lula gula ʻaʻole hiki. Hoʻokahi hāʻina i hiki i kekahi? Pākuʻi.

Ma kahi o 15 pākēneka o nā mākua A.S. ua hoʻohana i kahi waihona dietary weight-loss dietary i kekahi manawa i ko lākou ola, a ʻoi aku ka palua o nā wahine e hoʻohana iā lākou ma mua o nā kāne, e like me ka National Institutes of Health. Ma waho o nā lawehala holo o ka mīkini e like me ka caffeine a me Orlistat he resveratrol. Hiki ke loaʻa kūlohelohe kēia hui antioxidant i loko o ka waina ʻulaʻula, nā ʻili hua waina ʻulaʻula, wai wai huaʻalani poni, mulberry, a me nā mea liʻiliʻi i nā pī, a ua hoʻohana ʻia ma ke ʻano he ala e hoʻonui ai i kahi ola olakino.

ʻO ka ʻoiaʻiʻo, kūʻai ʻia nā mea hoʻohui resveratrol he $ 49 miliona ma United States i 2019., a ke manaʻo nei e ulu ka mākeke ma kahi o ʻewalu pakeneka ma waena o 2018 a me 2028, e like me ka Future Market Insights. ʻO ka hapa nui o ka pīhoihoi e pili ana i resveratrol i hoʻomaka i ka makahiki 1997. ʻO kona hiki ke pale aku i ka ʻōnaehana cardiovascular, pale aku i ka maʻi ʻaʻai, a hoʻonui i ke ola, a me nā mea ʻē aʻe, ua loaʻa ka hoihoi mai ia manawa, wahi a John M. Pezzuto, Ph.D., D.Sc ., ke kahu o ke Kulanui ʻo Pharmacy o Long Island University a me kahi mea noiʻi resveratrol.

I kēia lā, hoʻolaha ʻia nā mea hoʻopili resveratrol ma ke ʻano he ala e hoʻonui ai i ka ikehu, mālama i ke kaumaha o ke kino, a hoʻonui i ka hoʻomanawanui i nā mākala. Akā pehea ka maikaʻi a me ka palekana — he ʻoiaʻiʻo ia?

Nā mea hoʻohui Resveratrol a me kou olakino

Ma waena o nā ʻimi noiʻi olakino e hoʻomau nei, ʻo kekahi o nā resveratrol hikiwawe loa e waiho ana i ke ao o ke olakino. "Ke nānā nei i ka noiʻi a hiki i kēia manawa, ʻoiai he mea hou aku e pono ai, ua hoʻohiki mua ʻole ka resveratrol no ka hoʻomaikaʻi ʻana i ka hoʻomanawanui o ke kino a kōkua iā lākou e kaohi i ko lākou kaumaha," wahi a James Smoliga, Ph.D., ka luna hoʻomalu o ka High Point University Human Biomekanika a me ka Physiology Hale Hana ma High Point, North Carolina. ʻO Resveratrol kahi kumu o nā manaʻolana kiʻekiʻe, ʻoiai ka nui o ka mea i koe ʻike ʻole ʻia.

"ʻOiai wau leery ke lohe wau i kahi mea i wehewehe ʻia ma ke ʻano he panacea, manaʻo nui wau e pili ana i ka paipai ʻana i resveratrol ma muli o ka noiʻi ma hope o ia mea," i ʻōlelo ʻia e ka mea hoʻomaʻamaʻa hōʻoia ʻo Rob Smith, ka mea hoʻokumu o ka Kino Kino, kahi hoʻomaʻamaʻa pilikino Eagan, Minnesota. lumi kiʻi

ʻAe, he nui nā noiʻi e pili ana i ka pilina resveratrol-weight loss, akā ʻo ka hapa nui o ia mea ma nā holoholona. ʻO ka mea i hōʻike ʻia e kēia mau haʻawina, he mea paipai ia: ʻIke ʻia ʻo Resveratrol e hoʻāla i nā enzymes e kōkua i nā ʻiʻo e hoʻohana pono i ka oxygen, kahi hoʻonui hana i ʻike ʻia e ka poʻe kukini ma ke ʻano he VO2 max kiʻekiʻe. (I nā ʻōlelo maʻalahi, ʻo ke kiʻekiʻe o kou VO2 max, ʻo ka lōʻihi a ʻoi aku ka ikaika o ka hoʻomaʻamaʻa hiki iā ʻoe ke lawelawe.) "Ke hoʻomaʻamaʻa pono ʻoe i ka ikehu, hoʻonui ʻoe i ka hoʻomanawanui," wahi a Smoliga. "Lawe wau iā ia iho a ʻoi aku ka ikaika o ka ikaika ma muli o ia," wahi a Smith, ka mea i koho he 40 o kāna mea kūʻai aku e lawe pū i ka pila. "Hiki iaʻu ke ʻike ua hiki iā lākou ke hoʻokuʻi iā lākou iho ma mua o ka wā ma mua." (Pili: ʻO nā mea āpau āu e ʻike ai e pili ana i ke kūkulu ʻana i nā mākala momona a kuni hoʻi)

ʻO ka ʻōlelo hoʻohiki a Resveratrol's Get-Fit

Ua hoʻomaka ka poʻe akamai i ka hoʻoikaika kino e hoʻomaopopo i ka resveratrol i ka makahiki 2006, i ka manawa o ka puke pai Kelepona ua hōʻike ʻia ua hāʻawi ʻia nā ʻiole i hāʻawi ʻia i ka antioxidant ma kahi o ʻelua mau manawa i ka treadmill e like me nā critters i hāpai ʻole ʻia. ʻO ka lāʻau "hoʻonui nui i ka pale ʻana o ka holoholona i ka luhi ʻiʻo," i hoʻopau ai nā mea noiʻi. Unuhi: ʻOi aku ka ikaika a me ka liʻiliʻi o ka luhi ʻiʻo i alakaʻi i kahi hoʻomaʻamaʻa maikaʻi. "Me he mea lā hiki iā ʻoe ke hoʻokomo i nā keu pono o ka papaʻai olakino a hoʻoikaika i ka pila," wahi a Smoliga.

Ke kuhiakau? Hoʻonāukiuki ʻo Resveratrol i nā enzyme i kapa ʻia he sirtuins, ka mea e kaohi i nā hana nui a puni ke kino, e like me ka hoʻomaikaʻi ʻana o DNA, ke ola o nā pūnaewele, ka ʻelemakule, a me ka hana momona. "Hoʻonui pū paha nā Sirtuins i ka mitochondria, nā hale hana o loko o nā hunaola kahi e hoʻohui ai nā meaola a me oxygen e hana i ka ikehu," wahi a Felipe Sierra, Ph.D., ka luna o ka mahele o ka biology ʻelemakule ma National Institute on Aging ma National Institutes of Health. ʻOiaʻiʻo, ʻoi aku ka nui o nā ʻiole ma ka resveratrol, ʻoi aku ka nui o ka mitochondria, no laila ʻoi aku ka maikaʻi o kā lākou mau ʻiʻo i hoʻopaʻa ʻia i ka oxygen. I ke kumumanaʻo, ʻo kēia ka manaʻo e hiki i ka resveratrol ke kōkua iā ʻoe e hana i ka hana ʻoi aku ka lōʻihi a ʻoi paha (a i ʻole ʻelua) ma mua o ka luhi o kou mauʻiʻo i ka hana. E hoʻonui kēia mau hoʻoikaika ikaika i nā mākala no kahi ʻoi aku ka nui o ka hana i ka manawa aʻe e hoʻopaʻa ai ʻoe, no kahi ʻōnaehana hoʻomau o ka hoʻomaikaʻi maikaʻi. (Nūhou maikaʻi: HIIT, cardio, a me ka hoʻomaʻamaʻa ikaika i loaʻa nā pono mitochondrial pū kekahi.)

Eia hou, ua kaupalena ʻia ka noiʻi ʻana ma waho o ke keʻena hoʻokolohua. Ma hope o ʻekolu mau mahina, ua lele nā ​​mea a pau ma ka hehi wāwae. "ʻOiai kū like lākou i nā pae like o ka ikaika, ua hoʻemi ka ikaika o ka hui resveratrol i ka hoʻoikaika kino ʻana," wahi a Smoliga, ka mea i alakaʻi i ke aʻo ʻana. ʻO ka mea hou aʻe, ua haʻahaʻa loa lākou i ka puʻuwai i ka wā o ka hoʻomaʻamaʻa ʻana-ʻo ka like me nā hopena o ka hoʻomaʻamaʻa māmā ʻekolu mahina i ka hoʻomaʻamaʻa haʻahaʻa - ʻoiai mai ka lawe ʻana i ka mea hoʻohui i kēlā me kēia lā. (E pili ana: He aha nā Vitamin IV Drips a maikaʻi paha lākou iā ʻoe?)

Nā Kākoʻo Resveratrol a me ke Kaumaha Lilo

No nā hōʻike āpau e pili ana i nā pono hoʻoikaika kino o resveratrol, nā koi a nā mea hana i ke kōkua i ka poʻe kōkua i ka lilo a mālama ʻana paha i ka kaumaha e ʻoi aku ka paʻakikī e hōʻoia.

Wahi a kekahi poʻe kākoʻo he hana ka loulou resveratrol-weight loss i kekahi ʻāpana e ka launa pū ʻana me ke kō kō. "Hōʻike nā haʻawina e hoʻonui ana ka resveratrol i ka hiki i kou mau mākala ke omo i ka glucose mai ka meaʻai. ʻO kēia ka manaʻo e hele ka nui o nā calorie i loko o nā mākala a ʻoi aku ka liʻiliʻi e hele i nā momona momona," wahi a Smoliga. ʻOiaʻiʻo, ua hōʻike ʻia kahi noiʻi i hōʻike ʻia ma kahi ʻaha kūkā o ka Endocrine Society ma ke keʻena hoʻokolohua, ua kāohi ʻo resveratrol i ka hana ʻana o nā momona momona a pale i ka mālama ʻana i ka momona — ma ka liʻiliʻi ma ka pae cellular. Eia kekahi, ua ʻike ʻia kahi noiʻi ʻana i nā ʻiole i hānai i ka meaʻai momona me ka resveratrol ua like ke kaupaona ʻana me nā mea i lawelawe ʻia i ka meaʻai momona ʻole me ka ʻole o ka hoʻonui. Akā no ka mea, no kekahi, resveratrol ʻike ʻia e hoʻonui i ka hiki ke hoʻoikaika pinepine a ikaika hoʻi, paʻakikī e hoʻopili i ke kumu maoli o ka mālama kaumaha.

ʻO nā kuhiakau ʻē aʻe e pili ana i ka resveratrol hiki ke hana ma ke ʻano he "mimetic restriction energy," ʻo ia hoʻi ka ʻai ʻana i ka resveratrol e like me ka hele ʻana i ka meaʻai a me ka hōʻemi ʻana i ka caloric intake, wahi a Pezzuto. Ma kahi haʻawina 2018, ua hānai ʻia nā ʻiole i kahi meaʻai momona nui e lilo i ka momona, a laila hoʻomaʻamaʻa wale ʻia a hoʻomaʻamaʻa ʻia me ka hoʻohui ʻana o resveratrol. "Pili i ka hoʻoikaika kino wale nō, ʻaʻole ka hopena i hopena i ka nui o ke kaumaha, akā ua hoʻomaikaʻi iki ʻia kekahi mau metabolic mark," i wehewehe ai ʻo Pezzuto. Eia nō naʻe, i mea e loaʻa ai ka hopena palena like i loko o nā kānaka e like me ka hōʻike ʻana i nāʻiole, ʻo ka mahele like e kokoke ana iā 90 gram (90,000mg) i kēlā me kēia lā. (No ka moʻolelo, loaʻa nā resveratrol ma ka makeke 200 i ka 1,500 nā milligrams ʻO ka antioxidant, a ʻo ka waina ʻulaʻula aia ma kahi o ʻelua milligrams i kēlā me kēia lita.) "No ke kanaka paʻakikī, hiki ke pālua ʻia kēia maʻi," wahi a Pezzuto. "ʻIke loa, ʻaʻole kūpono."

ʻO nā haʻawina ʻē aʻe i hana ʻia ma luna o nā koʻokoʻo i hānai ʻia i kahi papaʻai momona momona a hoʻonui ʻia me resveratrol ua hōʻike iki i ka hōʻemi ʻana o ke kaumaha o ke kino; akā naʻe, ʻo ka like ʻole o ke ʻano o ke ʻano ma waena o nā haʻawina, ʻaʻole maopopo kēia mau hopena. ʻO ka mea hou aʻe, i kahi noiʻi ʻē aʻe o nā ʻiole i hānai ʻia i ka papaʻai maʻamau me a i ʻole resveratrol no 15 mau pule, ʻaʻole i alakaʻi ʻia e resveratrol i nā hoʻololi kūhelu i ka paona o ke kino.

Ma ke ʻano holoʻokoʻa, kūlike ʻole ka mana o resveratrol paona pohō pohō. Ma hope o ka loiloi ʻeiwa mau noiʻi i mālama ʻia ma kahi o 15 mau makahiki, ua hoʻoholo ka poʻe noiʻi ʻaʻole lawa nā hōʻike e kākoʻo ai i ka ʻōlelo aʻoaʻo a resveratrol supplementation e mālama i ka momona, ʻoiai ʻaʻole hōʻike kēia mau noiʻi i kahi loli nui o ka BMI a me ke kaumaha o ke kino a i ʻole nā ​​hoʻomaikaʻi ʻana i ka nui momona, ka momona. , a i ʻole ka hāʻawi ʻana i ka momona o ka ʻōpū. (Related: Hiki iā mākou ke ho'ōki i ke kamaʻilio ʻana e pili ana i ka "Belly Fat"?)

"ʻO ka mea hope loa, e like me nā lāʻau āpau āpau a i ʻole nā ​​papaʻai hoʻopihapiha e pili ana i kahi koi olakino, ʻo ia wale nō nā hōʻike hōʻike maoli i hopena ʻia mai nā hoʻokolohua hoʻokolohua hoʻokele pono ʻia me nā kānaka," wahi a Pezzuto. A hiki ke pane koke ʻia nā hōʻike hōʻike, no ka mea ʻoi aku ma mua o 100 mau hoʻokolohua hoʻokolohua ma resveratrol e mālama ʻia nei me nā poʻe komo kanaka.

Nā hopohopo palekana ma luna o nā mea hoʻohui Resveratrol

ʻO ka hoʻokumu ʻana i ka palekana kōkua hiki ke hala i mau makahiki, a i ka hala ʻana o ka manawa, i kekahi mau manawa, hiki ke hōʻike ʻia nā mea weliweli. "ʻAʻole i hala aku nei, ua huhū ka vitamona E," wahi a Christopher Gardner, Ph.D., ke kauka loea o ka lāʻau lapaʻau ma ke Kula Kaiapuni ʻo Prevent Research Stanford University. ʻO ka Vitamin E he antioxidant manaʻo e kōkua i ka pale ʻana i nā maʻi like ʻole, e like me nā manaʻolana no ka resveratrol. Akā hoʻokahi hōʻike i ʻike ʻia hiki i nā kau kiʻekiʻe o E ke hoʻonui maoli i ka makaʻu o ka make. "Ua 30 mau makahiki e hōʻike ai he hopena maikaʻi ʻole paha nā mea hoʻohui huaʻai E i nā mea nui i ʻōlelo pinepine ʻia," wahi a Gardner. (E ʻike i ka mea a kou ʻōpū e haʻi aku ai iā ʻoe e pili ana i kou olakino.)

A ʻo ka palekana o resveratrol supplement ʻaʻole e hōʻike ʻia. ʻOiai ʻo kahi noiʻi kanaka i ʻike ʻia i ka hoʻomomo ʻana i kahi mahele lāʻau hoʻokahi manawa a hiki i ʻelima mau gram i loaʻa ʻole nā ​​hopena maikaʻi ʻole, ua hala kēlā hoʻokolohua hoʻokahi lā. (ʻOiaʻiʻo, ʻo ka hapa nui o ka poʻe e hoʻāʻo i ka resveratrol lawe i nā mea ma mua o hoʻokahi lāʻau.) "Pōkole loa nā haʻawina," wahi a Sierra. "ʻAʻohe o mākou ʻikepili e pili ana i nā hopena lōʻihi i ka poʻe." (ʻAʻole e haʻi ʻia, ʻaʻole hoʻoponopono ʻia nā meaʻai meaʻai e ka FDA.)

Ua ʻōlelo ʻo Pezzuto ʻaʻohe mea hōʻike e hōʻike ana i ka lawe ʻana i resveratrol (kikoʻī ma nā lāʻau haʻahaʻa i loaʻa i nā hapa nui o ka makeke) hiki ke hana i nā hopena ʻinoʻino. Pēlā nō, palekana paha nā lā o kēlā me kēia lā o ka 1500mg a i ʻekolu mau mahina, e like me ka US National Library of Medicine. ʻO ka lawe ʻana i ka 2000 a 3000mg o resveratrol i kēlā me kēia lā, akā naʻe, hiki ke hoʻopilikia i ka ʻōpū.

"I nā huaʻōlelo ʻē aʻe, ʻaʻohe kumu koi e koi aku ai kūʻē ke lawe nei i resveratrol no ke kaupaona ʻana a i ʻole nā ​​kumu ʻē aʻe, akā i ka manawa like ʻaʻohe kumu koi e kali i kahi hopena kupaianaha, "i ʻōlelo ʻo ia.

He aha ka mea i hōʻoiaʻiʻo ʻia e palekana a olakino hoʻi: e ʻai ana i nā mea kūpono o nā kumu kūlohelohe o resveratrol. "Ma muli o ka ʻike ʻole, makemake au i ka poʻe e hauʻoli i ke kīʻaha waina i kēia manawa a ma mua o ka lawe ʻana i nā mea hoʻohui," wahi a Gardner. A ke hōʻike nei ka noiʻi e hiki i ka nui o ka waina ke hoʻohaʻahaʻa i ka pilikia o nā pilikia cardiovascular. ʻO ka waina ʻulaʻula ka nui o resveratrol me ka nui o 15mg i kēlā me kēia ʻōmole i nā ʻano e like me pinot noir (e pili ana i nā hua waina, nā māla waina, a me nā kumu ʻē aʻe), akā ʻo ka ʻike ma loko o nā kīʻaha waina. he hapalua milligram o ka lita o ka hua waina ma ka lita; a me nā cranberry, blueberry, a me nā peanuts i loaʻa nā helu kau.

Me ka ʻae ʻole maoli i ka nui kūpono o resveratrol e pono ai no ke ana o ke kino, he nui nā loea e ʻōlelo me ka akahele. "Makemake maoli ʻoe e hoʻokolohua iā ʻoe iho?" i nīnau ai ʻo Sierra, nāna e kākoʻo i ka mālama ʻana i ke olakino me nā mea hoʻohui. Ua hāʻawi ʻia kēlā manaʻo e nā pono maikaʻi he nui, e like me Jade Alexis, mea hoʻomaʻamaʻa pilikino pilikino a me Reebok Global Instructor. "Maʻa mau wau i kēia mau hoʻoponopono wikiwiki a maʻalahi," wahi a Alexis. "Ke manaʻoʻiʻo nei au ʻo ka ʻai pono ʻana, ka hoʻomaʻamaʻa mau ʻana, a me ka loaʻa ʻana o ka hiamoe kūpono e mālama ai mākou i ke olakino." (A kōkua iā ʻoe e lilo kaupaona inā ʻo ia ka mea āu e makemake ai.)

He aha e ʻike ai ma mua o kou lawe ʻana i ka Resveratrol Weight-Loss Supplement

• Lawe i kahi papa helu Rx. Hōʻike nā noiʻi e hiki i ka supplement ke hoʻonui i ka makaʻu o ke kahe ʻana inā lawe ʻoe i nā mea lahilahi o ke koko, anticoagulants, a i ʻole nā ​​lāʻau anti-inflammatory nonsteroidal. Hiki i ka Resveratrol ke hoʻopilikia i ka hiki o ke kino ke hoʻololi i nā lāʻau lapaʻau like ʻole, me nā statins, calcium channel blockers, a me nā immunosuppressants, hiki ke hoʻoulu i ka lāʻau ʻona. E kamaʻilio i kāu doc ​​ma mua o ka lawe ʻana i nā mea kōkua. (E nānā: Hiki ke launa pū me nā meaʻai kīnā ʻole me kāu Rx Meds)
• E nānā i ka lepili. E nānā i nā huahana i loaʻa ka trans-resveratrol, i loaʻa i ke kūlohelohe. E makaʻala i nā huaʻōlelo e like me ka paʻakikī, formula, a me ka blend, kahi e hōʻike ai i ka hui ʻana o nā mea hoʻohui e komo pū paha me nā liʻiliʻi o resveratrol.
• Kūʻai i nā mana i hoʻāʻo ʻia. Ua hala kēia mau huahana i nā ho'āʻo maʻemaʻe a me nā mea hana i hana ʻia e ConsumerLab.com, kahi hui kūʻokoʻa e nānā i nā mea hoʻohui.

3 Nā mea hoʻohui hoʻonui i ka hana i hana maoli

ʻAʻole wale ʻo Resveratrol ka pāʻani ma ke kaona. Ma aneʻi, hāʻawi ʻo Mark Moyad, MD, M.P.H., ka luna hoʻomalu a me nā lāʻau ʻē aʻe ma ke Kulanui Lapaʻau o Ke Kulanui o Michigan ma Ann Arbor, i ka scoop ma luna o nā mea kōkua i hiki ke kōkua i kāu pahuhopu hoʻoikaika kino.

Wikamina D

• ʻO ka hoʻohiki: ʻO ka ikaika a me ka hoʻomanawanui hou aku
• E kiʻi ma aneʻi: ʻO ka waiū paʻa a me ka cereal, nā yolks hua manu, salmon, tuna canned, a me nā mea hoʻohui o 800-1,000 IU

ʻO ka Omega-3 Fatty Acids

• ʻO ka hoʻohiki: ʻOi aku ka wikiwiki o ka metabolism, ʻoi aku ka wikiwiki o ka manawa hoʻihoʻi, ka liʻiliʻi o ka ʻeha o ka ʻiʻo
• E kiʻi ma ʻaneʻi: ʻO nā iʻa momona, e like me ka salemona a me ka mackerel, a me nā mea hoʻopili o 500-1,000mg i kēlā me kēia lā

ʻO nā lālā Amino Chanched Chain (BCAAs)

• ʻO ka hoʻohiki: ʻOi aku ka ikaika a me ke ahonui, ʻoi aku ka ʻeha o nā mākala
• E kiʻi ma ʻaneʻi: ʻO ka ʻulaʻula, ka moa, ka pōpō, ka iʻa, nā hua manu, a me nā lā o ka lā o 1-5g (Up aʻe: Nā mea hoʻoluʻolu maikaʻi loa no kāu papaʻai)

Nānā no