Puas Resveratrol Poob-Poob Tshuaj Ntxiv Ua Haujlwm tiag tiag (thiab Lawv Puas Muaj Kev Nyab Xeeb)?

Zoo Siab

• Cov tshuaj Resveratrol thiab koj li kev noj qab haus huv
• Resveratrol Cov Lus Cog Tseg Kom Haum
• Resveratrol Supplements thiab poob phaus
• Kev Nyab Xeeb Kev Nyab Xeeb Txog Cov Khoom Siv Resveratrol
• Yuav Paub Dab Tsi Ua Ntej Koj Siv Resveratrol Poob-Poob Tshuaj Ntxiv
• 3 Kev Ua Haujlwm-Txhawb Nqa Cov Tshuaj Uas Ua Tau Zoo
• Tshuaj xyuas rau

Qoj ib ce. Noj cov khoom noj uas muaj cov khoom noj muaj txiaj ntsig. Txo cov calorie kom tsawg. Nov yog peb qhov kev ntsuas uas kws tshaj lij kev noj qab haus huv tau hais ntev ntev los ua qhov yooj yim, tseem siv tau cov yuam sij kom poob phaus. Tab sis rau cov uas tsis muaj sijhawm dawb los ntaus lub gym lossis cov nyiaj ntxiv los siv rau cov khoom lag luam tshiab, cov nplej tag nrho, thiab cov nqaij ntshiv protein, cov cai no yuav zoo li tsis yooj yim. Ib qho kev daws teeb meem qee qhov ncav cuag rau? Ntxiv.

Kwv yees li 15 feem pua ​​ntawm cov neeg laus hauv tebchaws Asmeskas tau siv cov khoom noj kom yuag poob ntawm qee lub sijhawm hauv lawv lub neej, thiab cov poj niam muaj ob zaug yuav siv lawv ntau dua li txiv neej, raws li National Institutes of Health. Ib cag los ntawm kev ua txhaum ntawm cov neeg ua txhaum xws li caffeine thiab Orlistat yog resveratrol. Cov tshuaj tiv thaiv kab mob antioxidant no tuaj yeem pom ib txwm nyob hauv cov cawv liab, tawv liab, kua txiv kab ntxwv liab, kua txiv hmab txiv ntoo, thiab ntau dua hauv cov txiv laum huab xeeb, thiab tau siv los ua txoj hauv kev los txhim kho txoj kev noj qab nyob zoo.

Qhov tseeb, kev muag cov tshuaj resveratrol tau kwv yees yog $ 49 lab hauv Tebchaws Meskas xyoo 2019, thiab kev faib khoom lag luam yuav tsum nce txog yim feem pua ​​ntawm xyoo 2018 txog 2028, raws li Kev Tshawb Fawb Kev Lag Luam Yav Tom Ntej. Ntau qhov pib zoo siab txog resveratrol pib xyoo 1997. Nws lub peev xwm los tiv thaiv kab mob plawv, tiv thaiv mob qog noj ntshav, thiab nthuav kev ua neej nyob, nrog rau lwm tus, tau txais kev txaus siab txij li ntawd, hais tias John M. Pezzuto, Ph.D., D.Sc ., tus thawj coj ntawm Long Island University's College of Pharmacy thiab tus kws tshawb fawb resveratrol.

Niaj hnub no, cov tshuaj resveratrol tau txhawb nqa raws li txoj hauv kev los txhawb lub zog, tswj lub cev qhov hnyav, thiab ua kom cov leeg muaj zog. Tab sis zoo npaum li cas - thiab nyab xeeb - puas yog, tiag tiag?

Cov tshuaj Resveratrol thiab koj li kev noj qab haus huv

Ntawm cov kev tshawb fawb txuas mus ntxiv, ib qho ntawm resveratrol qhov muaj peev xwm tshaj plaws tam sim no nyob hauv thaj chaw ntawm kev tawm dag zog. "Saib ntawm kev tshawb fawb txog tam sim no, txawm hais tias xav tau ntau dua, resveratrol tau cog lus tsis tau pom dua los txhim kho tib neeg lub cev kev tiv thaiv thiab pab lawv tswj lawv qhov hnyav," hais tias James Smoliga, Ph.D., koom nrog tus thawj coj ntawm High Point University Human Biomechanics thiab Physiology Laboratory hauv High Point, North Carolina. Resveratrol yog lub hauv paus ntawm kev cia siab, tab sis ntau txog nws tseem tsis tau paub.

"Txawm hais tias kuv mob siab rau thaum kuv hnov ​​qee yam piav raws li panacea, Kuv zoo siab heev txog kev pom zoo resveratrol vim tias kev tshawb fawb tom qab nws," hais tias tus kws qhia ntawv pov thawj Rob Smith, tus tsim ntawm Lub Tsev Haujlwm Project, Eagan, Minnesota tus kheej-kev qhia studio.

Yog, muaj plethora ntawm kev tshawb fawb ntawm resveratrol-poob qhov kev sib txuas, tab sis feem ntau nws yog ntawm cov tsiaj. Cov kev tshawb fawb no tau qhia dab tsi, txawm li cas los xij, yog txhawb nqa: Resveratrol zoo li qhib cov enzymes uas pab cov leeg siv cov pa oxygen ntau dua, kev ua kom paub zoo rau cov neeg khiav dej num li VO2 siab dua. (Hauv cov lus yooj yim, siab dua koj li VO2 max, ntev dua thiab siv zog ntau dua koj tuaj yeem ua haujlwm.) "Thaum koj ua lub zog muaj txiaj ntsig ntau dua, koj nce kev tiv thaiv," Smoliga hais. Smith hais tias, "Kuv coj nws tus kheej thiab muaj lub zog ntau dua vim nws," nws kwv yees tias 40 ntawm nws cov neeg siv khoom tseem siv tshuaj. "Kuv tuaj yeem pom tias lawv tuaj yeem thawb lawv tus kheej mus ntxiv dua li yav dhau los." (Muaj feem cuam tshuam: Txhua Yam Koj Yuav Tsum Paub Txog Lub Tsev Ua Rog thiab Hlawv Cov Nqaij)

Resveratrol Cov Lus Cog Tseg Kom Haum

Cov kws tshaj lij qoj ib ce tau pib ceeb toom txog resveratrol hauv xyoo 2006, thaum ntawv xov xwm Cell tau tshaj tawm tias cov nas tau muab cov tshuaj tua kab mob antioxidant tau khiav ze li ob zaug ntawm lub treadmill li cov neeg tsis muaj zog ntxiv. Cov kev kho mob "ua rau cov tsiaj muaj zog tiv thaiv cov leeg qaug zog," cov kws tshawb fawb xaus lus. Kev txhais lus: Lub zog ntau dua thiab tsis muaj zog ntawm cov leeg ua rau ua haujlwm tau zoo dua. Smoliga hais tias "Nws zoo li koj tuaj yeem tso cov txiaj ntsig ntawm kev noj zaub mov zoo thiab ua haujlwm hauv ib lub ntsiav tshuaj,"

Qhov kev xav? Resveratrol txhawb cov enzymes hu ua sirtuins, uas tswj hwm cov haujlwm tseem ceeb thoob plaws hauv lub cev, suav nrog kev kho DNA, lub neej ntawm tes, kev laus, thiab kev tsim cov rog. "Sirtuins kuj tseem tuaj yeem ua rau mitochondria, lub zog muaj zog hauv cov cell uas cov khoom noj thiab cov pa oxygen sib xyaw ua kom muaj zog," Felipe Sierra, Ph.D. Muaj tseeb tiag, cov nas ntawm resveratrol tau loj dua, denser mitochondria, yog li lawv cov leeg nqaij tau zoo dua tuaj yeem siv oxygen. Hauv txoj kev xav, qhov no txhais tau tias resveratrol tuaj yeem pab koj ua haujlwm ntev dua lossis nyuaj dua (lossis ob qho tib si) ua ntej koj cov leeg ua rau koj qaug zog dhau los ua. Cov kev tawm dag zog ntau dua no yuav ua rau cov leeg mob siab rau kev siv zog ntau dua nyob rau lub sijhawm tom ntej uas koj tau rub, rau kev ua haujlwm txuas ntxiv ntawm kev ua kom lub cev muaj zog. (Xov xwm zoo: HIIT, cardio, thiab kev cob qhia lub zog txhua tus muaj txiaj ntsig mitochondrial, ib yam nkaus.)

Ib zaug ntxiv, kev tshawb fawb sab nraum lub chaw soj nstuam raug txwv: Hauv ib qho ntawm ob peb qhov kev sim ua tiav tib neeg, 90 tus txiv neej thiab poj niam nyob tsis muaj zog tau muab tshuaj resveratrol-based cocktail lossis placebo txhua hnub rau 12 lub lis piam. Tom qab peb lub hlis, txhua tus neeg dhia ntawm lub treadmills. Smoliga, uas yog tus coj txoj kev tshawb fawb no hais tias "Thaum lawv txhua tus ntaus tib theem kev siv zog, pab pawg resveratrol ua haujlwm tsawg dua thaum ua haujlwm," Dab tsi ntxiv, lawv kuj tseem txo qis lub plawv dhia thaum ua haujlwm -sib npaug ntawm cov txiaj ntsig ntawm peb lub hlis 'teeb mus rau kev kawm ib nrab -pom tseeb tsuas yog los ntawm kev noj cov tshuaj ntxiv txhua hnub. (Related: Vitamin IV Drips yog dab tsi thiab Lawv Puas Zoo Rau Koj?)

Resveratrol Supplements thiab poob phaus

Rau tag nrho cov pov thawj hais txog resveratrol qhov txiaj ntsig ntawm kev tawm dag zog, cov tuam txhab tsim khoom thov tias cov tshuaj ntxiv pab tib neeg poob lossis tswj qhov hnyav hnyav dua rau qhov ua pov thawj.

Qee tus neeg txhawb nqa hais tias resveratrol-qhov hnyav poob txuas ua haujlwm ib feem los ntawm kev cuam tshuam nrog ntshav qab zib. "Cov kev tshawb fawb pom tias resveratrol txhawb koj cov leeg muaj peev xwm nqus cov piam thaj los ntawm cov zaub mov. Qhov no txhais tau tias ntau calories nkag mus rau cov leeg thiab tsawg dua mus rau hauv cov rog rog," hais tias Smoliga. Tseeb tiag, kev tshawb fawb nthuav tawm ntawm lub rooj sib tham ntawm Endocrine Society tau qhia tias hauv chav sim, resveratrol txwv tsis pub tsim cov rog rog uas paub tab thiab cuam tshuam rau kev khaws cov rog - tsawg kawg ntawm qib cellular. Ib qho ntxiv, txoj kev tshawb nrhiav pom tias nas tau noj cov zaub mov muaj roj ntau nrog resveratrol hnyav dua yuav luag tib yam li cov uas tau noj cov zaub mov uas tsis muaj roj rog yam tsis tau ntxiv. Tab sis vim hais tias, rau qee tus, resveratrol zoo nkaus li ua kom muaj peev xwm ua kom muaj zog ntau dua thiab siv zog, nws yog ib qho nyuaj rau pin down qhov tseeb ntawm qhov hnyav.

Lwm qhov kev xav suav nrog tias resveratrol tuaj yeem ua haujlwm raws li "kev txwv lub zog mimetic," lub ntsiab lus siv cov resveratrol yuav zoo ib yam li mus rau kev noj zaub mov thiab txo cov calories kom tsawg, hais Pezzuto. Hauv txoj kev tshawb fawb xyoo 2018, nas tau noj cov zaub mov muaj roj ntau kom ua rau rog, tom qab ntawd ua ib leeg ib leeg lossis qoj ib ce nrog resveratrol ntxiv. "Txheeb ze rau kev tawm dag zog ib leeg, kev sib xyaw ua ke tsis ua rau poob phaus ntau dua, tab sis qee cov cim kev zom zaub mov tau txhim kho me ntsis," piav qhia Pezzuto. Tseem, txhawm rau ua kom muaj txiaj ntsig zoo ib yam tib neeg ib yam li tau qhia hauv nas, qhov sib npaug ntawm koob tshuaj yuav luag 90 grams (90,000mg) ib hnub. (Rau cov ntaub ntawv, cov tshuaj resveratrol hauv khw feem ntau muaj 200 txog 1,500 milligrams ntawm cov tshuaj tiv thaiv kab mob, thiab cawv liab muaj kwv yees li ob milligrams ib litre.) "Rau ib tus neeg rog, qhov koob tshuaj no tuaj yeem ua ob npaug," Pezzuto hais. "Opviously, tsis siv tau."

Lwm cov kev tshawb fawb tau ua rau cov nas tsuag noj cov zaub mov muaj roj ntau thiab ntxiv nrog resveratrol tau qhia tias ua rau lub cev poob qis me ntsis; txawm li cas los xij, qhov tsis sib xws hauv qhov ntau npaum li kev tshawb fawb txhais tau tias cov txiaj ntsig no tsis muaj qhov tseeb. Dab tsi ntxiv, hauv lwm txoj kev tshawb fawb ntawm nas uas tau noj zaub mov ib txwm muaj lossis tsis muaj resveratrol rau 15 lub lis piam, resveratrol tsis ua rau muaj qhov txheeb cais tseem ceeb hloov pauv hauv lub cev qhov hnyav.

Zuag qhia tag nrho, qhov ua tau zoo ntawm cov tshuaj resveratrol poob phaus yog qhov tsis tiav. Tom qab tshuaj xyuas cuaj txoj kev tshawb fawb dhau 15 xyoos, cov kws tshawb fawb xaus lus tias tsis muaj pov thawj txaus los txhawb cov lus pom zoo ntawm resveratrol ntxiv los tswj kev rog, vim tias cov kev tshawb fawb no tsis pom muaj qhov hloov pauv hauv BMI thiab lub cev hnyav lossis txhim kho cov rog rog, ntim roj , lossis faib cov rog hauv plab. (Muaj feem cuam tshuam: Peb Puas Thov Tsis Txhob Tham Txog "Lub Plawv Rog"?)

"Thaum kawg, zoo li txhua lwm yam tshuaj lossis kev noj zaub mov ntxiv cuam tshuam nrog kev thov kev noj qab haus huv, tsuas yog qhov pov thawj tiag tiag, muaj txiaj ntsig los ntawm kev tshuaj ntsuam xyuas raug nrog tib neeg," Pezzuto hais. Thiab cov pov thawj-raws li cov lus teb yuav tuaj sai sai, vim ntau dua 100 qhov kev sim tshuaj kho mob ntawm resveratrol tam sim no tau ua nrog tib neeg koom nrog.

Kev Nyab Xeeb Kev Nyab Xeeb Txog Cov Khoom Siv Resveratrol

Kev tsim kom muaj kev nyab xeeb ntxiv tuaj yeem siv sijhawm ntau caum xyoo, thiab dhau sijhawm, qee qhov, kev phom sij txaus ntshai tuaj yeem nthuav tawm. Christopher Gardner, Ph.D., tus kws tshaj lij ntawm cov tshuaj ntawm Stanford University School of Medicine's Prevention Research Center hais tias "Tsis ntev tas los no, vitamin E tau npau taws heev." Vitamin E yog tshuaj tiv thaiv kab mob xav kom tiv thaiv kab mob ntau yam, zoo ib yam li kev cia siab rau resveratrol. Tab sis ib daim ntawv tshaj tawm pom tias kev txhaj tshuaj E ntau tuaj yeem ua rau muaj kev pheej hmoo tuag. "Nws siv sijhawm 30 xyoo los qhia tias cov tshuaj vitamin E tuaj yeem muaj qhov tsis zoo hauv qhov ntau uas tau pom zoo ntau zaus," sau Gardner. ( Tshawb nrhiav seb koj lub plab tuaj yeem qhia koj txog koj txoj kev noj qab haus huv.)

Thiab kev nyab xeeb ntawm cov tshuaj resveratrol tseem tsis tau muaj pov thawj. Thaum ib tus tib neeg tshawb fawb pom tias kev noj tshuaj ib zaug ib zaug txog tsib grams tsis muaj mob hnyav, qhov kev sim ntawd tsuas muaj ib hnub xwb. (Tau kawg, cov neeg feem coob uas sim resveratrol noj ntau dua ib koob.) "Cov kev tshawb fawb luv dhau," Sierra hais. "Peb tsuas yog tsis muaj cov ntaub ntawv hais txog kev cuam tshuam mus sij hawm ntev hauv tib neeg." (Tsis txhob hais txog, kev noj zaub mov tsis raug cai los ntawm FDA.)

Pezzuto sau tseg tias tsis muaj pov thawj qhia tias noj cov tshuaj resveratrol (tshwj xeeb ntawm cov koob tshuaj qis pom hauv feem ntau cov tshuaj hauv khw) tuaj yeem ua rau muaj kev phom sij tsis zoo. Ib yam li ntawd, koob tshuaj txhua hnub txog li 1500mg txog li peb lub hlis yog qhov muaj kev nyab xeeb, raws li US National Library of Medicine. Noj 2000 txog 3000mg ntawm resveratrol txhua hnub, txawm li cas los xij, yuav ua rau muaj teeb meem plab,

"Hauv lwm lo lus, tsis muaj laj thawj txaus los qhia tawm tsam noj resveratrol rau kev tswj qhov hnyav lossis lwm lub hom phiaj, tab sis tib lub sijhawm tsis muaj laj thawj txaus siab kom tau txais txiaj ntsig zoo kawg nkaus, "nws hais.

Dab tsi tau ua pov thawj tias muaj kev nyab xeeb thiab noj qab nyob zoo: noj cov khoom nruab nrab ntawm cov khoom siv ntuj ntawm resveratrol. Gardner hais tias "Vim tias tsis paub, kuv xav kom tib neeg txaus siab haus khob cawv tam sim no thiab tsis txhob noj tshuaj ntxiv," Thiab kev tshawb fawb qhia tias cov cawv me me tuaj yeem txo qis kev pheej hmoo ntawm teeb meem plawv. Cov cawv liab muaj qhov siab tshaj ntawm resveratrol nrog ntau npaum li 15mg rau ib lub raj mis hauv hom xws li pinot noir (nyob ntawm cov txiv hmab, cov xwm txheej hauv vaj txiv hmab, thiab lwm yam), tab sis cov ntsiab lus txawm tias hauv cov cawv sib txawv ntau; kua txiv hmab txiv ntoo muaj kwv yees li ib nrab milligram ib litre; thiab cranberries, blueberries, thiab txiv laum huab xeeb muaj cov kab mob.

Tsis muaj kev pom zoo tseeb ntawm qhov zoo tshaj plaws ntawm resveratrol tsim nyog rau kev ntsuas qhov muaj txiaj ntsig zoo, ntau tus kws tshaj lij qhia tawm tswv yim nrog kev ceev faj. "Koj puas xav sim koj tus kheej tiag?" nug Sierra, uas txhawb nqa kev noj qab haus huv tsis muaj tshuaj ntxiv. Qhov kev xav ntawd tau qhia los ntawm ntau tus kws paub txog kev noj qab haus huv, suav nrog Jade Alexis, tus kws qhia paub txog tus kheej thiab Reebok Tus Kws Qhia Ntiaj Teb. Alexis hais tias "Kuv ib txwm ua ntsej muag luag ntxhi rau cov no zoo li nrawm, kho tau yooj yim," "Kuv ntseeg tias kev noj zaub mov zoo, ua haujlwm tsis tu ncua, thiab tau pw txaus yuav ua rau peb noj qab nyob zoo." (Thiab pab koj poob phaus yog qhov koj xav tau.)

Yuav Paub Dab Tsi Ua Ntej Koj Siv Resveratrol Poob-Poob Tshuaj Ntxiv

• Siv Rx cov khoom lag luam. Cov kev tshawb fawb qhia tias cov tshuaj ntxiv tuaj yeem ua rau muaj kev pheej hmoo los ntshav yog tias koj tab tom noj cov tshuaj ua kom ntshav qis, tshuaj tiv thaiv kab mob plawv, lossis cov tshuaj tiv thaiv uas tsis yog tshuaj tiv thaiv kab mob. Resveratrol kuj tuaj yeem cuam tshuam nrog lub cev lub peev xwm los metabolize ntau yam tshuaj, suav nrog statins, calcium channel blockers, thiab cov tshuaj tiv thaiv kab mob, uas tuaj yeem ua rau muaj tshuaj lom neeg. Tham nrog koj tus kws kho mob ua ntej noj cov tshuaj ntxiv. (Saib: Cov Khoom Noj Khoom Haus tuaj yeem cuam tshuam nrog koj Rx Meds)
• Txheeb daim ntawv lo. Saib rau cov khoom lag luam uas muaj trans-resveratrol, uas pom muaj nyob hauv ntuj. Ceev faj ntawm cov lus zoo li nyuaj, mis, thiab sib xyaw, uas qhia txog kev sib xyaw ntawm cov khoom xyaw uas suav nrog tsuas yog me me ntawm resveratrol.
• Yuav cov khoom kuaj. Cov khoom lag luam no tau dhau qhov kev coj dawb huv thiab cov khoom sib xyaw ua los ntawm ConsumerLab.com, lub tuam txhab ywj pheej uas tshuaj xyuas cov tshuaj ntxiv.

3 Kev Ua Haujlwm-Txhawb Nqa Cov Tshuaj Uas Ua Tau Zoo

Resveratrol tsis yog kev ua si nkaus xwb hauv nroog. Ntawm no, Mark Moyad, MD, M.P.H., tus thawj coj ntawm kev tiv thaiv thiab lwm yam tshuaj hauv University of Michigan Medical Center hauv Ann Arbor, muab cov ntsiab lus hais txog cov tshuaj ntxiv uas tuaj yeem pab koj lub hom phiaj kev tawm dag zog.

Vitamin D

• Cov lus cog tseg: Ntau lub zog thiab ua siab ntev
• Tau nws ntawm no: Fortified mis nyuj thiab cereal, qe yolks, ntses salmon, kaus poom tuna, thiab ntxiv ntawm 800-1,000 IU

Omega-3 Fatty Acids

• Cov lus cog tseg: Kev zom zaub mov sai dua, lub sijhawm rov zoo dua, mob leeg tsawg dua
• Tau nws ntawm no: Cov ntses rog, xws li salmon thiab mackerel, thiab cov tshuaj noj txhua hnub ntawm 500-1,000mg

Branched Chain Amino Acids (BCAAs)

• Cov lus cog tseg: Ntau lub zog thiab ua siab ntev, tsis mob nqaij
• Tau nws ntawm no: Cov nqaij liab, nqaij qaib, qaib ntxhw, ntses, qe, thiab tshuaj ntxiv txhua hnub ntawm 1-5g (Ntxiv Tom ntej: Cov hmoov zoo tshaj rau koj noj)

Tshuaj xyuas rau