Kodi pali kusiyana kotani pakati pa Chlorella ndi Spirulina?

Zamkati

• Kusiyana pakati pa chlorella ndi spirulina
• Chlorella ndi wamafuta ambiri komanso owonjezera mafuta
• Chlorella ili ndi omega-3 fatty acids ambiri
• Zonsezi zili ndi ma antioxidants ambiri
• Spirulina ikhoza kukhala ndi mapuloteni ambiri
• Zonsezi zitha kupindulitsa kuwongolera shuga
• Zonsezi zitha kukonza thanzi la mtima
• Ndi uti amene ali wathanzi?
• Mfundo yofunika

Chlorella ndi spirulina ndi mitundu ya algae yomwe yakhala ikutchuka mdziko lowonjezera.

Zonsezi zimakhala ndi mbiri yazakudya zabwino komanso zabwino zathanzi, monga kuchepetsa ziwopsezo zamatenda amtima ndikuwongolera kasamalidwe ka shuga m'magazi ().

Nkhaniyi ikufotokoza kusiyana pakati pa chlorella ndi spirulina ndikuwunika ngati munthu ali ndi thanzi labwino.

Kusiyana pakati pa chlorella ndi spirulina

Chlorella ndi spirulina ndizowonjezera zotchuka za algae pamsika.

Ngakhale onsewa amadzitamandira ndi zakudya zopatsa thanzi komanso maubwino ofanana azaumoyo, amasiyana mosiyanasiyana.

Chlorella ndi wamafuta ambiri komanso owonjezera mafuta

Chlorella ndi spirulina amapereka michere yambiri.

1 ounce (28-gramu) yogwiritsira algae awa ali ndi izi (2, 3):

Ngakhale mapuloteni awo, ma carbohydrate, ndi mafuta amafanana kwambiri, kusiyana kwawo kwakuthupi kodziwika bwino kumakhala m'zinthu zawo zopatsa mphamvu, mavitamini, ndi mchere.

Chlorella ndi wapamwamba mu:

• zopatsa mphamvu
• omega-3 mafuta acids
• onetsani vitamini A
• alireza
• magnesium
• chitsulo
• nthaka

Spirulina ndi mafuta ochepa koma amakhala ndi:

• alireza
• thiamine
• chitsulo
• mkuwa

Chlorella ili ndi omega-3 fatty acids ambiri

Chlorella ndi spirulina ali ndi mafuta ofanana, koma mtundu wamafuta umasiyana kwambiri.

Algae onsewa amakhala ndi mafuta ambiri a polyunsaturated, makamaka omega-3 fatty acids (, 5, 6, 7).

Omega-3 ndi omega-6 fatty acids ndi mafuta ofunikira a polyunsaturated omwe amafunikira kuti maselo akule bwino ndikugwira ntchito kwa ubongo (8).

Amaonedwa kuti ndi ofunikira chifukwa thupi lanu silingathe kuwatulutsa. Chifukwa chake, muyenera kuwapeza kuchokera pazakudya zanu (8).

Kudya mafuta amtundu wa polyunsaturated kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima, makamaka mukalowetsedwa m'malo mwa mafuta okhathamira (9,, 11, 12).

Omega-3 fatty acids, makamaka, amaphatikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwa kutupa, thanzi lamafupa, komanso chiopsezo chochepa cha matenda amtima ndi khansa zina (,,).

Komabe, muyenera kudya algae ochuluka kwambiri kuti mukwaniritse zosowa zanu za omega-3 tsiku lililonse. Anthu amangodya zochepa zawo ().

Mitundu yonse iwiri ya ndere imakhala ndi mitundu yambiri ya mafuta a polyunsaturated.

Komabe, kafukufuku yemwe adasanthula mafuta omwe amapezeka mu algae awa adapeza kuti chlorella ili ndi omega-3 fatty acids ambiri, pomwe spirulina imakhala yayikulu mu omega-6 fatty acids (5,).

Ngakhale chlorella imapereka mafuta a omega-3, mafuta owonjezera a algal ndi njira yabwinoko kwa iwo omwe akufuna njira zina zowonjezera zowonjezera za omega-3.

Zonsezi zili ndi ma antioxidants ambiri

Kuphatikiza pa mafuta awo a polyunsaturated, onse chlorella ndi spirulina ali ndi ma antioxidants ambiri.

Awa ndi mankhwala omwe amalumikizana ndi kusokoneza zopitilira muyeso mthupi lanu kuti zisawonongeke ma cell ndi ma tishu ().

Pakafukufuku wina, anthu 52 omwe amasuta ndudu adawonjezeredwa ndi magalamu 6.3 a chlorella kapena placebo milungu 6.

Ophunzira omwe adalandira chowonjezeracho adakumana ndi kuwonjezeka kwa 44% m'magazi a vitamini C komanso 16% ya mavitamini E. Mavitamini onsewa ali ndi zida za antioxidant ().

Kuphatikiza apo, iwo omwe adalandira chlorella supplement adawonetsanso kuchepa kwakukulu kwa kuwonongeka kwa DNA ().

Pakafukufuku wina, anthu 30 omwe ali ndi matenda osokoneza bongo (COPD) adadya 1 kapena 2 magalamu a spirulina tsiku lililonse kwa masiku 60.

Ophunzirawo adapeza kuwonjezeka kwa 20% m'magazi a antioxidant enzyme superoxide dismutase, mpaka 29% yowonjezera mavitamini C. ()

Magazi amtundu wofunikira wokhudzana ndi kupsyinjika kwa oxidative nawonso adatsika mpaka 36%. ()

Spirulina ikhoza kukhala ndi mapuloteni ambiri

Kutukuka komwe Aztec adagwiritsa ntchito algae, monga spirulina ndi chlorella, ngati chakudya ().

Chifukwa chokhala ndi mapuloteni ambiri, NASA idagwiritsa ntchito spirulina ngati chowonjezera chazakudya kwa akatswiri awo munthawi zamlengalenga (19).

Pakadali pano, asayansi akufufuza chlorella ngati chowonjezera chomanga thupi chopatsa thanzi, chopatsa thanzi chopatsa mautumiki ataliatali mlengalenga (20,, 22).

Puloteni yomwe imapezeka mu spirulina ndi chlorella imakhala ndi ma amino acid onse ofunikira, ndipo thupi lanu limayamwa mosavuta (, 24, 25).

Ngakhale chlorella ndi spirulina onse ali ndi mapuloteni ambiri, kafukufuku akuwonetsa kuti mitundu ina ya spirulina imatha kukhala ndi mapuloteni ochulukirapo mpaka 10% kuposa chlorella (,,,).

Chlorella ali ndi omega-3 fatty acids, vitamini A, riboflavin, iron, ndi zinc. Spirulina imakhala ndi thiamine, mkuwa, komanso mapuloteni ambiri.

Zonsezi zitha kupindulitsa kuwongolera shuga

Kafukufuku wambiri wasonyeza kuti chlorella ndi spirulina atha kupindulitsa kasamalidwe ka shuga wamagazi.

Momwe izi zimagwirira ntchito sizikudziwika, koma kafukufuku wambiri wasonyeza kuti spirulina itha kuthandizira kukulitsa chidwi cha insulin mwa nyama ndi anthu (, 30, 31).

Kuzindikira kwa insulin ndi gawo lamomwe ma cell anu amayankhira mahomoni a insulin, omwe amatulutsa shuga (shuga wamagazi) m'magazi ndi m'maselo momwe angagwiritsidwe ntchito ngati mphamvu.

Kuphatikiza apo, maphunziro angapo aanthu apeza kuti kumwa chlorella zowonjezera kumatha kukulitsa kasamalidwe ka shuga wamagazi komanso chidwi cha insulin.

Izi zitha kukhala zopindulitsa makamaka kwa iwo omwe ali ndi matenda a shuga kapena insulin kukana (, 33,).

Kafukufuku wina akuwonetsa kuti spirulina ndi chlorella zitha kuthandiza kuchepetsa shuga m'magazi ndikuwonjezera mphamvu ya insulin.

Zonsezi zitha kukonza thanzi la mtima

Kafukufuku wasonyeza kuti chlorella ndi spirulina amatha kusintha thanzi la mtima mwa kukhudza magazi anu okhala ndi magazi komanso kuthamanga kwa magazi.

Pakafukufuku umodzi wamasabata anayi, otenga nawo mbali 63 omwe amapatsidwa magalamu 5 a chlorella tsiku lililonse adawonetsa kuchepa kwa 10% kwama triglycerides onse, poyerekeza ndi gulu la placebo ().

Kuphatikiza apo, omwe akutenga nawo mbali adachepetsanso 11% ya cholesterol ya LDL (yoyipa) ndikuwonjezeka kwa 4% mu HDL (wabwino) cholesterol ().

Pakafukufuku wina, anthu omwe ali ndi kuthamanga kwa magazi omwe amatenga chlorella zowonjezera tsiku lililonse kwa masabata a 12 anali ndi kuchepa kwa magazi, poyerekeza ndi gulu la placebo (36).

Mofananamo ndi chlorella, spirulina itha kupindulitsa mbiri yanu ya cholesterol ndi kuthamanga kwa magazi.

Kafukufuku wa miyezi itatu mwa anthu 52 omwe ali ndi cholesterol yambiri adapeza kuti kutenga 1 gramu ya spirulina patsiku kumatsitsa triglycerides pafupifupi 16% ndi LDL (yoyipa) cholesterol pafupifupi 10% ().

Pakafukufuku wina, omwe adatenga nawo gawo 36 omwe ali ndi kuthamanga kwa magazi adachepetsa 6-8% ya kuthamanga kwa magazi atatenga 4.5 magalamu a spirulina patsiku kwamasabata 6 ().

Kafukufuku apeza kuti onse chlorella ndi spirulina atha kuthandiza kukulitsa mbiri yanu ya cholesterol ndikuchepetsa kuthamanga kwa magazi.

Ndi uti amene ali wathanzi?

Mitundu yonse iwiri ya ndere imakhala ndi michere yambiri. Komabe, chlorella amaposa omega-3 fatty acids, vitamini A, riboflavin, iron, magnesium, ndi zinc.

Ngakhale spirulina atha kukhala wocheperako pang'ono mu protein, kafukufuku wina akuwonetsa kuti mapuloteni omwe ali mu chlorella ndi ofanana (,,).

Mafuta apamwamba a polyunsaturated, ma antioxidants, ndi mavitamini ena omwe amapezeka mu chlorella amapatsa thanzi pang'ono kuposa spirulina.

Komabe, onsewa amapereka maubwino awoawo. Imodzi siyabwino kwenikweni kuposa inayo.

Monga momwe zilili ndi zowonjezera zonse, ndibwino kuti mukalankhule ndi omwe amakuthandizani musanatenge spirulina kapena chlorella, makamaka pamlingo waukulu.

Izi ndizofunikira makamaka chifukwa amatha kulumikizana ndi mankhwala ena, monga opopera magazi (,).

Kuphatikiza apo, spirulina ndi chlorella sizingakhale zoyenera kwa anthu omwe ali ndi zovuta zina.

Ngati muli ndi vuto lokhalokha, lankhulani ndi dokotala musanawonjezere chlorella kapena spirulina muzakudya zanu (40).

Kuphatikiza apo, ogula amangogula zowonjezera kuchokera pamtundu wodziwika womwe wayesedwa ndi gulu lachitatu kuti ateteze.

Ngakhale ma chlorella ndi spirulina ali ndi zomanga thupi zambiri, michere komanso ma antioxidants, chlorella ili ndi mwayi wopatsa thanzi pang'ono kuposa spirulina.

Komabe, zonsezi ndizosankha zabwino.

Mfundo yofunika

Chlorella ndi spirulina ndi mitundu ina ya ndere zomwe zimakhala zopatsa thanzi komanso zotetezedwa kudya kwa anthu ambiri.

Amalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza zochepetsa zomwe zimayambitsa matenda amtima komanso kusamalira shuga.

Ngakhale chlorella ndi wokwera pang'ono m'zakudya zina, simungayende bwino ngakhale.