Chernika: dokazannaya polza i chego realstichno zhdat
Chernike (Vaccinium myrtillus) — nebolshaya temnaya yagoda, rodinnaya dlya Severnoy Evropy, blizko rodstvennaya amerikanskoy golubike, no botanicheski otlichayushchayasya. Yagoda privlekla nauchniy interes prezhde vsego iz-za isklyuchitelno vysokoy kontsentratsii antotsianov — pigmentov, pridayushchikh eye glubokiy sinyo-chernyy tsvet. Na maxfit.ee ekstrakty cherniki otnositelnye k populyarnym prirodnym antioksidantam.
Osnovnye dokazannye preimushchestva
Zdorovye glaz i nochnoe zrenie
Naibolee issledovannoe primenenie cherniki — ee vliyanie na funktsiyu setchatki. Antotsiany usvayutsya klekami pigmentnogo epiteliya setchatki i mogut podderzhivat regeneratsiyu rodopsina. Canter & Ernst (2004) v platsebo-kontroliruemom issledovanii obnaruzhili, chto dobavki ekstrakta cherniki byli svyazany s uluchsheniyem kontrastnoy chuvstvitelnosti u lits s slabey miopiey (Canter & Ernst, 2004). Effekt u zdorovykh lyudey pri normalnom osveshchenii skromen.
Sosudistye i antioksidantnye effekty
Antotsiany cherniki v klinicheskikh usloviyakh demonstriruyut sposobnost ukreplyat stenkki kapillyarov i snizhat markery okislitelnogo stressa. Karlsen et al. (2007) soobshchili, chto bogatye antosianami ekstrakty yagod snizhayut biomarkery okislitelnogo stressa plazmy v randomizirovannoy rabote (Karlsen et al., 2007).
Vtorostepennyye i voskhodyashchiye effekty
Modulyatsiya glyukozy krovi
Nekotorye issledovaniya predpolagayut, chto antotsiany cherniki mogut skromno vliyat na postprandialnyy uroven glyukozy, ingibiruyutaya aktivnost alfa-glyukozidazy. Masshtab etogo effekta u zdorovykh vzroslykh neveligk, a krupnykh RKI v etoy oblasti nedostatochno.
Protivovaspalitelnaya signalizatsiya
Issledovaniya in vitro i na zhivotnykh posledovatelno pokazyvayut, chto antotsiany snizhayut uroven provospalitelnykh tsitokinov, takich kak IL-6 i TNF-alfa. Perenosi etikh dannykh na cheloveka aktivno izuchaetsya.
Gde dokazatelstv malo
Utverzhdeniya o tom, chto chernika uluchshaet dalnozorkost u zdorovykh vzroslykh, obrashaet sushchestvuyushchie povrezhdeniya setchatki ili obespechivaet klinicheski znachimuu zashchitu serdechno-sosudistoy sistemy, ne podtverzhdeny nadezhno. Chernika ne yavlyaetsya lecheniem kakogo-libo zabolevaniya glaz.
Kto poluchaet naibolshuyu vygodu
- Vzroslye s legkim utomlyaemostyu glaz ot dlitelnoy raboty s ekranami
- Pozhilye lyudi, u kotorykh vozrastnoe snizheniye antioksidantnoy zashchity bolye vyrazheno
- Lyudi v severnykh klimatakh (naprimer, v Estonii), gde potrebleniye svezhikh yagod rezko padaet zimoy
- Sportsmeny, soredotochennye na mikroosudistom vosstanovlenii
Realistichnye ozhidaniya
Chernika luchshe vsego ponimaetsya kak istochnik polifenoloc, a ne kak sildnodeystvuyushchee sredstvo. Dokazatelstvolbaza podderzhivaet ee rol v podderzhании funktsii setchatki i snizhenii okislitelnogo stressa. Ozhidayte postepennych, tonkikh effektov, a ne dramaticheskikh uluchsheniy.
Takiye produkty, kak OstroVit Quercetin 90caps i MST Quercetin Bromelain 60caps — dostupnye na maxfit.ee — soderzhut kvertsetin, rodstvennyy flavonoid, dopolnyayushchiy antioksidantnoe deystviye cherniki.
Smotrite razdel antioksidantnykh dobavok.
Chasto zadavaemye voprosy
Chem chernika otlichaetsya ot obychnoy golubiki?
Chernika (Vaccinium myrtillus) imeet bolee vysokuyu kontsentratsiyu antotsianov, chem kultivatsionnaya golubika, i soderzhit pigment po vsej meakoti, a ne tolko v kozhurite.
Skol'ko vremeni zanimaet deystviye dobavok cherniki?
Bolshinstvo issledovaniy ispolzuyut periody priema ot 4 do 12 nedel. Ozhidat zametnych izmeneniy v techenie neskolkikh dney nerealistichno.
Bezopasno li prinimat cherniku ezhednevno?
Ekstrakt cherniki v tipichnykh dozakh schitaetsya bezopasnym dlya vzroslykh. Esli vy prinimaete antikoagulyantye preparaty, pered nachalom priema prokonsulytiruytes s vrachom.
Ssylki
Canter, P. H., & Ernst, E. (2004). Anthocyanosides of Vaccinium myrtillus (bilberry) for night vision — a systematic review of placebo-controlled trials. Survey of Ophthalmology, 49(1), 38-50. https://pubmed.ncbi.nlm.nih.gov/15040564/
Karlsen, A., Retterstol, L., Laake, P., Paur, I., Bohn, S. K., Sandvik, L., & Blomhoff, R. (2007). Anthocyanins inhibit nuclear factor-kappaB activation in monocytes and reduce plasma concentrations of pro-inflammatory mediators in healthy adults. Journal of Nutrition, 137(8), 1951-1954. https://pubmed.ncbi.nlm.nih.gov/17634270/
Zafra-Stone, S., Yasmin, T., Bagchi, M., Chatterjee, A., Vinson, J. A., & Bagchi, D. (2007). Berry anthocyanins as novel antioxidants in human health and disease prevention. Molecular Nutrition and Food Research, 51(6), 675-683. https://pubmed.ncbi.nlm.nih.gov/17511208/
