神秘维他命P的神奇功效

The Amazing Benefits Of The Mysterious Vitamin P

 

你可能不知道在二十世纪上半叶有维生素P不仅如此,维生素P还有助于降低血糖,改善胰岛素抵抗,减少血脂,对抗炎症。这听起来很不错,你忍不住想知道它去哪儿了。事实上,维生素P是一种我们现在称之为类黄酮的物质。是的,黄酮类化合物被认为是所有这些作用的来源,甚至可能更多。

 

维生素P,类黄酮,抗氧化剂,营养,橙皮苷类黄酮是植物新陈代谢的副产品,所以当你吃植物的时候你会得到类黄酮。橙皮苷是一种流行的健康类黄酮,来自柑橘类水果。在最近发表在《适应强度杂志》上的一项研究中,研究人员想看看服用橙皮苷是否对运动中化学和压力指标有好处。

 

 

在这个案例中,研究人员观察的是老鼠,而不是人,但结果是显而易见的。他们让老鼠做不同的游泳方案,间隔和稳定,他们补充老鼠与橘皮苷。按照人类的标准,训练是相当激烈的。50分钟的连续负重游泳,或者50分钟一次的负重游泳。

 

正如你想象的那样,锻炼可以降低血糖。运动越剧烈,葡萄糖水平就越低,所以进行间隔运动的老鼠体内的葡萄糖含量最少。每只补充了橙皮苷的老鼠血糖都更低。这可能是由于对胰岛素系统的改善更好地利用了血糖,而这样服用橙皮苷可能不会对已经低血糖的人造成损害。

 

橙皮苷还改善了其他重要生物化学物质的血液指标。例如,添加橙皮苷的老鼠总胆固醇更低,低密度脂蛋白胆固醇(有害的那种)更低,甘油三酯更低,但高密度脂蛋白胆固醇(有益的那种)更高。这些变化与糖尿病等代谢性疾病的减少有关,在这种情况下不仅来自于运动本身,也来自于橙皮苷的补充。

 

血液化学并不是唯一的进步。对致癌自由基的保护也增加了。在连续游泳组,大鼠的抗氧化能力实际上比非橙皮苷组高出83%。间隔游泳组脂质过氧化降低至45%。脂质过氧化是自由基破坏细胞的直接化学过程。

 

无论进行何种锻炼,这种柑橘类黄酮的保护作用是显而易见的。它不仅可以帮助你远离自由基,而且当你与稳定的有氧运动相结合时,它实际上会改善你对未来活动的保护。

 

证据就在这里。橙皮苷对老鼠有好处。在这种情况下,尽管数字可能不可靠,特别是因为如果我必须游泳50分钟,我肯定会溺死-我认为我们可以在某种程度上把这些好处扩展到我们身上。最重要的是,你还可以吃柑橘类的水果。

 

 

The Amazing Benefits Of The Mysterious Vitamin P

 

You may not know that in the first part of the twentieth century there was such a thing as vitamin P. Not only that, but vitamin P helped to reduce blood sugar, improve insulin resistance, reduce lipids, and fight inflammation. It sounds like pretty good stuff, and you can’t help but wonder where it went. Actually, vitamin P is a substance we now call flavonoids. And yes, flavonoids have been credited with all of those effects and possibly more.

 

vitamin p, flavonoids, antioxidants, nutrition, hesperidinA flavonoid is a byproduct of plant metabolism, so you get flavonoids when you eat plants. Hesperidin is a popular and healthy type of flavonoid that comes from citrus fruits. In a recent study by the Journal of Strength of Conditioning, researchers wanted to see if hesperidin supplementation would benefit chemical and stress indicators during exercise.

 

 

 

In this case researchers looked at rats, not people, but the results were telling. They had the rats do different swimming protocols, both interval and steady, and they supplemented the rats with hesperidin. The workouts were pretty intense by human standards. Either 50 minutes of continuous loaded swimming, or 50 one-minute intervals with even heavier loaded swimming.

 

Exercise reduces blood glucose, as you would imagine. The more intense the exercise, the lower the glucose level becomes, so the rats performing the intervals had the least glucose. Each rat that supplemented with hesperidin had even less blood glucose. This is likely due to better utilization of blood sugar by an improvement to the insulin system, and as such taking hesperidin presumably wouldn’t be a detriment to people with already low blood sugar.

 

The hesperidin also improved the blood profiles of other important biochemicals. For example, the rats supplementing with hesperidin had lower total cholesterol, lower LDL cholesterol (the bad kind), and lower triglycerides, but they had higher HDL cholesterol (the good kind). These changes have been associated with a reduction in metabolic diseases like diabetes, in this case not only from the exercise itself, but also from hesperidin supplementation.

 

Blood chemistry wasn’t the only improvement, though. Protection from cancer-causing free radicals was also increased. In the continuous swimming group, the antioxidant capacity of rats actually increased to 83% more than their non-hesperidin counterparts. The interval swimming group experienced reduced lipid peroxidation to the tune of 45%. Lipid peroxidation is the direct chemical process by which free radicals damage your cells.

 

No matter which exercise was performed, the protective benefits of this citrus flavonoid were clear. Not only does hesperidin help keep you safe from free radicals, but when combined with steady cardio it will actually improve your protection against future activities.

 

So the evidence is in. Hesperidin is good for rats. And in this case, although the numbers maybe unreliable - especially since I’d definitely drown if I had to swim weighted for 50 minutes - I think we can extend these benefits in some degree to us as well. And best of all, you can also just eat citrus fruits.

 

References:

1. David Michel de Oliveira, et. al., “Hesperidin associated with continuous and interval swimming improved biochemical and oxidative biomarkers in rats,” Journal of the International Society of Sports Nutrition 2013, 10:27

 

https://breakingmuscle.com/healthy-eating/the-amazing-benefits-of-the-mysterious-vitamin-p