Gartsinia dlya sna i stressa: chto govorit nauka
Garcinia cambogia zanimayet prochnoye mesto na rynke dobavok dlya snizheniya vesa uzhe bolee dvukh desyatiletiy, chemu sposobstvuyut prezhde vsego predpolagayemye zhiroszhigayushchiye svoystva yeyo aktivnogo soedineniya - gidroksilimonnoj kisloty (HCA). Menshe obsuzhdayetsya to, sushchestvuyut li vzaimodeystviya gartsinia-son-stress - to yest, mogut li HCA ili svyazannyye soyedineniya nezavisimo podderzhivat spokoystviye i zdorovyy son. Eto rukovodstvo rassmatrivayet etot vopros s toy zhe kriticheskoy tochki zreniya, chto i literatura po snizheniyu vesa.
Predlagayemyy mekhanizm: serotonin i kortizol
Glavnyy put, predlagayemyy dlya svyazi gartsinia-stress-son, svyazan s serotoninom. Bylo pokazano, chto HCA v zhivotnykh i in vitro issledovaniyakh ingibiriruyet ATP-tsitrat-liazu i - pussit kosvenno - povyshayet uroven serotonina v mozge, uvelichivaya dostupnost serotonina. Serotonin yavlyayetsya predshestvennikov melatonina i tsentralno vovlechyon v regulyatsiyu nastroeniya i podavleniye trevogi.
Vtoraya gipoteza svyazana s podavleniyem appetita cherez serotonin: kogda serotonin vozrastayet, appetit snizhaetsya i emotsionalnaya reaktivnost mozhet umenshat'sya. Yesli by eto nadezhno proyavlyalos u lyudey, eto moglo by privesti k izmerimym snizhenim stressotvogo pogloshcheniya pishchi i legkim anksioliticheskim effektam. Odanko zhivotnyye modeli, demonstriruyushchiye povysheniye serotonina v mozge, ispolzovaly dozy HCA i sposoby dostavki, neposredstvenno ne vosproizvodimyye standartnymi kapsulnymi dobavkami.
V otnoshenii kortizola v literature ne predlozheno nikakogo robastnogo mekhanisticheskogo puti. Izmeneniya kortizola, nablyudayemyye v nekotorykh issledovaniyakh po snizheniyu vesa, skoree vsego yavlyayutsya sledstviyem ogranucheniya kalorii, a ne samogo HCA.
Chto na samom dele pokazyvayut klinicheskiye dokazatelstva
Klinicheskiye dokazatelstva spetsificheski dlya gartsinia-son i gartsinia-stress skudny. Bolshinstvo RCT izuchali pokazateli massy tela i zhira, a ne arkhitekturu sna ili biomarkery stressa.
Dvoynoye slepoe RCT, opublikovannoe v JAMA, obnaruzhilo, chto ekstrakt Garcinia cambogia ne davol znachitelno bolshego snizheniya vesa po sravneniyu s platsebo za 12 nedel (Heymsfield et al., 1998). Eto osnovopolagayushcheye issledovaniye, khotya i stare, ispolzovalo standartizirovanny HCA i nadezhnyye kontroli, i ne obnaruzhilo nikakogo signala na vtorichnykh konechnykh tochkakh nastroeniya ili sna.
Bolye posve sistematicheskiy obzor dobavok HCA po neskolkim RCT obnaruzhil postoyannyye, no umerennyye effekty kratkosrochnoy massy tela i nikakikh dokazatelstv znachimykh effektov na psikhologicheskoye blagopoluchiye ili parametry sna (Onakpoya et al., 2011). Avtory otmetili, chto prodolzhitelnost issledovaniy bila v obshchem korotkoy, a son ili stress ne byli pervichnymi konechnymi tochkami.
Odno maloye perekrestnoye issledovaniye na izlishne polnykh vzroslykh soobshchilo, chto rastitelnaya smes, soderzhashchaya gartsiniyu, bila svyazana s uluchshennymi samootsenennymi balami nastroeniya, no eto bila mnogokomponentnaya formula, i effekt ne mog byt pripisany tolko HCA.
Effektivnaya doza i soobrazheniya po srokam
Dlya snizheniya vesa bolshinstvo issledovaniy ispolzovaly dozy HCA ekvivalentnye 1500-3000 mg v sutki, kak pravilo razdelonnye na tri priyoma pered edoy. Issledovaniya podpora dozy spetsificheski dlya sna ili stressa ne provodilis.
Yesli mekhanizm povysheniya serotonina realen u lyudey, predshestvuyushchee vecherneye dozirovaniye bylo by logichnym vyborom vremeni priyema, poskol'ku eto obespechit HCA v okne, kogda preobrazovaniye triptofana v serotonin i zatem melatonin naibolee vazhno. Odnako eta strategiya vybora vremeni ekstrapolirovana iz mekhanizma, a ne iz dannykh klinicheskikh ispytaniy.
Lyudi, prosmatrivayushchiye varianty na maxfit.ee/et/category/rasvapoletajad, nayдут produkty v kategorii zhiroszhigatel, kotoryye mogut soderzhit ekstrakt gartsinia. Produkty kak OstroVit Fat Burner VEGE 60caps i OstroVit Fat Burner for women 60caps - primery mnogokomponentnykh formulirovok dlya snizheniya zhira v etoy oblasti. Kak i so vsemi dobavkami v etoy kategorii, poprosite polny spisok ingrediyentov i ubedites, chto vy ne nakaplivayte serotoninergichemskie soedineniya bez meditsinskogo nadzora.
Kto mozhet vygrat
S uchyotom dokazatelstvennoy bazy, realistichnye kandidaty dlya dobavki s gartsiniey:
- Lyudi, stremyashchiyesya k umorennomu snizheniyu vesa, kotoryye takzhe naderayutsya na vtorichnyye moduliruyushchiye appetit effekty, snizhokhayushchiye stressovoe pogloshcheniye pishchi.
- Te, kto lyubopytstvuet po povodu gipotezy serotonina i khotet by provesti samoeksperiment s sootvetstvuyushchimi ozhidaniyami umerennogo, ne garantirovannogo effekta.
Gartsinia vryad li privedet k klinicheski znachimym uluchsheniyam sna ili snizheniyu kortizola kak avtonomnoye vmeshatelstvo. Yeyo rol kak instrumenta gartsinia-son-stress v luchshem sluchaye vspomogatelna i ne dolzna zamenat osnovannyye na dokazatelstvakh podkhody k gigiena sna ili upravleniyu stressom.
Chestnyy vyvod
Mekhanizm serotonina biologicheski vozmozheen, no ne byl ubeditelno prodemon-strirovan u lyudey pri kapsuLnykh dozakh. Klinicheskiye dokazatelstva gartsinia kak dobavki dlya sna ili stressa slaby - bolshinstvo ispytaniy ne bylo razrabotano dlya testirovaniya etikh rezul'tatov, i te, kotoryye zatragiwali nastrojeniye, obnaruzhili tolko margihalnyye signaly.
Yesli vy ischete prezhde vsego podderzhku sna i stressa, spetsializirovannyye formulovky dlya sna ili ustanovlennyye adaptogeny imeyut bolee pryamyye dokazatelstva. Gartsinia ostayotsya prezhde vsego dobavkoy dlya kontrolya vesa. Dostupna na maxfit.ee, ona luchshe vsego ispolzuetsya s realistichnymi ozhidaniyami otnositelno yeyo uzkogo profilya effektivnosti.
ChZVO
Povyshayet li HCA v gartsinia serotonin u lyudey na samom dele?
Zhivotnyye i kletochnyye issledovaniya predpolagayut, chto HCA mozhet povyshat dostupnost serotonina, no robastnykh RCT na lyudyakh, spetsificheski testiruyushchikh urovni serotonina v mozge pri tipichnykh dobavochnykh dozakh, net. Dokazatelstvo mekhanisticheski vozmozhno, no ne podtverzhdeno na lyudyakh.
Mogu li ya prinimat gartsiniyu s drugimi dobavkami dlya sna ili stressa?
Ostorozhnost neobkhodima, yesli vy prinimayte drugiye serotonin-ergicheskiye soedineniya (5-HTP, triptofan, SSRI, zveroboi). Kombinirovaniye neskolkikh serotoninvoznikayushchikh agentov bez meditsinskogo nadzora nesyot risk sindrroma serotonina. Prokonsuliruytes s meditsinskim rabotnikm pered kombinirovaniyem.
Kak dolgo nuzhno prinimat gartsiniyu pered ozhidaniyem effekta dlya sna?
Uchityvaya slabuyu dokazatelstvennuyu bazu, ustanovlennykh srokov net. Bolshinstvo klinicheskikh issledovaniy dlilis 8-12 nedel dlya pokazateley vesa. Yesli v etom okne vy ne vidite nikakogo effekta na son ili stress, malovoroatno, chto soyedineniye rabotayet dlya etikh konkretnykh tseley.
Ssylki
Heymsfield, S. B., Allison, D. B., Vasselli, J. R., Pietrobelli, A., Greenfield, D., & Nunez, C. (1998). Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial. JAMA, 280(18), 1596-1600.
Onakpoya, I., Hung, S. K., Perry, R., Wider, B., & Ernst, E. (2011). The use of Garcinia extract (hydroxycitric acid) as a weight loss supplement: a systematic review and meta-analysis of randomised clinical trials. Journal of Obesity, 2011, 509038.
