Kodi CLA mu Safflower Mafuta Angakuthandizeni Kuchepetsa Kunenepa?

Zamkati

• CLA Imakhala Ndi Zovuta Zochepa Pochepetsa Kunenepa
• Mafuta a Safflower Si Gwero Labwino la CLA
• Safflower Mafuta Ndi Omega-6 Mafuta
• Mafuta a Safflower Sichisankho Chabwino Pochepetsa Kuonda
• Ganizirani za Mafuta Opatsa Thanzi
• Mfundo Yofunika Kwambiri

Conjugated linoleic acid, yotchedwa CLA, ndi mtundu wa polyunsaturated mafuta acid omwe amagwiritsidwa ntchito ngati cholemetsa chowonjezera.

CLA imapezeka mwachilengedwe mu zakudya monga ng'ombe ndi mkaka. Mtundu womwe umapezeka muzowonjezera umapangidwa ndikusintha mafuta omwe amapezeka mumafuta osungunula.

Othandizira mafuta a safflower amalimbikitsidwa ngati njira yosavuta yophulitsira mafuta am'mimba am'mimba ndikuletsa njala. Iwo awonetsedwapo ngakhale pazowonetsa pa TV ngati Dr. Oz.

Anthu ena amakhulupirira kuti mafuta osungunuka okha ndi gwero labwino la CLA, ndikuwonjezera kudya mafuta amafuta awa kuti achepetse kunenepa.

Nkhaniyi ikufotokoza zakusiyana pakati pa CLA mwachilengedwe ndi mawonekedwe ake owonjezera, ndipo chifukwa chake mafuta ochulukirapo sangakhale lingaliro labwino.

CLA Imakhala Ndi Zovuta Zochepa Pochepetsa Kunenepa

CLA ndi mtundu wamafuta osunthika omwe amapezeka mwazakudya zina. Zitha kupangidwanso posintha mankhwala a linoleic acid mumafuta a masamba.

CLA yomwe imapezeka muzakudya monga ng'ombe yodyetsedwa ndi udzu komanso mkaka siyofanana ndi mtundu womwe umachokera ku mafuta azamasamba.

CLA yopanga malonda (yomwe imapezeka mu zowonjezera) ili ndi mawonekedwe amafuta osiyanasiyana kuposa CLA yachilengedwe ndipo ndiokwera kwambiri mu trans-10 ndi cis-12 fatty acids ().

Ngakhale CLA yochokera ku mafuta azamasamba yalumikizidwa ndi kuonda m'maphunziro ena, zotsatirapo zake zikuchulukirachulukira.

Mwachitsanzo, kuwunikanso kafukufuku wa 18 kudawonetsa kuti anthu omwe amawonjezera mafuta opangidwa ndi mafuta a CLA adataya mapaundi 0.11 okha (0.05 kg) pa sabata, poyerekeza ndi gulu la placebo ().

Momwemonso, kuwunikanso kwina kunapeza kuti kuchuluka kwa CLA, kuyambira magalamu 2-6 pa miyezi 6-12, kudapangitsa kuti muchepetse thupi la mapaundi a 2.93 okha (1.33 kg) ().

Ngakhale amalimbikitsidwa chifukwa chotha kusungunuka mafuta am'mimba, kuwunika kwaposachedwa kunapeza kuti zowonjezera za CLA zalephera kuchepetsa kuzungulira kwa m'chiuno mwa abambo ndi amai ().

Kafukufuku wina adawonetsa kuti kutenga magalamu 3.2 a ma CLA othandizira patsiku kwamasabata asanu ndi atatu sikunakhudze kuchepa kwamafuta mthupi, kuphatikiza mafuta am'mimba, mwa akazi achichepere onenepa ().

Kuphatikiza apo, kafukufuku adalumikiza zowonjezera za CLA ndi zovuta zingapo.

Mlingo waukulu wa CLA, monga kuchuluka komwe kumaperekedwa muzowonjezera, adalumikizidwa ndi insulin kukana, kuchepa kwa HDL, kuchuluka kwa kutupa, m'mimba kukwiya komanso kuchuluka kwamafuta a chiwindi (,).

Ngakhale chowonjezera ichi chitha kukhala ndi vuto lalikulu pakuchepetsa thupi, asayansi amakayikira ().

CLA imapezeka mwachilengedwe mu zakudya zina kapena mankhwala ochokera ku masamba. Zilibe zovuta pakuchepetsa thupi ndipo zalumikizidwa ndi zovuta zingapo.

Mafuta a Safflower Si Gwero Labwino la CLA

Anthu ambiri amaganiza kuti mafuta otsekemera ndi gwero labwino la CLA. Komabe, mafuta osungunula amakhala ndi minuscule yokha .7 mg ya CLA pa gramu (9).

Mafuta opitilira 70% amapangidwa ndi linoleic acid, mtundu wa omega-6 fatty acid () wopangidwa ndi polyunsaturated.

Linoleic acid amatha kusandulika mtundu wa CLA womwe umagwiritsidwa ntchito kupanga zowonjezera zowonjezera.

Anthu ambiri amaganiza kuti mafuta opangira mafuta a CLA ndi mafuta osungunula ngati mapiritsi.

Komabe, mafuta osungunulira mafuta a CLA omwe mumawawona pa alumali asinthidwa ndi mankhwala kuti akhale ndi CLA yambiri, nthawi zambiri yopitilira 80%.

Mafuta a Safflower ndi gwero losauka la CLA ndipo amafunika kuti asinthidwe ndi mankhwala mu labu kuti apange mawonekedwe omwe amagulitsidwa mu zowonjezera.

Safflower Mafuta Ndi Omega-6 Mafuta

Mafuta a safflower ali ndi mafuta ambiri omega-6 ndipo alibe mafuta a omega-3.

Ngakhale thupi lanu limafunikira zonse kuti lizigwira ntchito bwino, anthu ambiri amatenga omega-6 fatty acids kuposa omega-3s.

Zakudya zaku Western zimayerekezeredwa kuti zimakhala ndi omega-6s kuposa 20 omega-3s chifukwa cha mafuta ochuluka kwambiri azamasamba ndi zakudya zopangidwa ().

Pofuna kutanthauzira, kuchuluka kwa omega-6s mpaka omega-3s pachakudya cha omwe amasaka-kusonkhanitsa kuli pafupi ndi 1: 1 ().

Zakudya zomwe zili ndi mafuta ambiri a omega-3 zimalumikizidwa ndi kuchepa kwa matenda ashuga, matenda amtima, dementia ndi kunenepa kwambiri, pomwe zakudya zamafuta ambiri a omega-6 zawonetsedwa kuti zimawonjezera chiwopsezo cha matendawa (,,,).

Ngakhale mafuta osungunuka amalimbikitsidwa ngati njira yophulitsira mafuta ndikuthandizira kuchepa thupi, mafuta azamasamba omwe ali ndi omega-6s amadya kale mopitirira muyeso, osapindulitsanso m'chiuno mwanu.

Kudya mafuta omega-6 olemera kwambiri, monga mafuta osungunuka, kwenikweni ukuwonjezeka chiopsezo cha kunenepa kwambiri ().

Mafuta a safflower ali ndi mafuta ambiri a omega-6, omwe anthu ambiri amamwa kale mopitirira muyeso. Kukhala ndi omega-6 ochulukirapo komanso osakwanira omega-3 mu zakudya zanu kumatha kukhala kovulaza thanzi.

Mafuta a Safflower Sichisankho Chabwino Pochepetsa Kuonda

Ngakhale mafuta osungunuka sali ofanana ndi CLA yothandizira, umboni wina umati mafuta osungunuka atha kukhala othandiza pakuchepetsa mafuta am'mimba.

Komabe, kafukufuku ndi wochepa kwambiri mderali ().

Pakafukufuku wina, azimayi 35 onenepa kwambiri omwe ali ndi matenda ashuga adalandira magalamu 8 a mafuta osungunula kapena CLA mu mapiritsi kwa milungu 36.

Pamapeto pa kafukufukuyu, gulu lomwe limadya mapiritsi a mafuta osungunula lidasowa mafuta am'mimba poyerekeza ndi gulu la CLA.

Komabe, mafuta osungunukawa adachulukitsa kwambiri AST, enzyme yomwe imawonetsa kuwonongeka kwa chiwindi ikakwezedwa.

Izi ndizofunikira, popeza kafukufuku wambiri apeza kuti kudyetsa makoswe zakudya zopanda mafuta kumachulukitsa kuchuluka kwa mafuta m'mimba mwawo (20).

Komanso, ngakhale gulu lamafuta osungunuka lidachepetsa mafuta am'mimba, analibe kusintha mu BMI kapena minofu yathunthu yamafuta. Izi zikusonyeza kuti kudya mafuta osungunula kunapangitsa kuti mafuta am'mimba ayikidwe m'malo ena amthupi.

Kafukufuku wambiri akuyenera kuchitidwa kuti adziwe ngati kuwonjezera mafuta osungunula ndi njira yabwino komanso yothandiza yolimbikitsira kuchepa.

Pakadali pano, umboni ukusonyeza kuti kuchuluka kwa mafuta omega-6 osagwirizana ndi omega-3 kumawononga thanzi lathunthu.

Kudziwa izi, kuphatikiza kusowa kwa umboni kuti kumathandiza kuchepetsa thupi, ndi chifukwa chabwino chochepetsera mafuta osungunuka muzakudya zanu.

Kafufuzidwe kena kake kofunikira kuti tidziwe chitetezo ndikugwiritsa ntchito mafuta osungunula kulimbikitsa mafuta.

Ganizirani za Mafuta Opatsa Thanzi

Ngakhale mafuta osungunuka si njira yabwino yochepetsera thupi, kuwonjezera kuchuluka kwa mafuta ena abwinobwino pachakudya chanu.

Zakudya zokhala ndi mafuta omega-3 odana ndi zotupa monga saumoni, walnuts, mbewu za chia, fulakesi, hemp ndi mazira a dzira zitha kupindulitsa thanzi lanu m'njira zambiri.

Mwachitsanzo, kafukufuku wazaka 25 wa anthu opitilira 4,000 adapeza kuti omwe amadya zakudya zambiri zomwe zili ndi omega-3s amakhala ndi vuto lochepa, kuphatikiza mafuta am'mimba ochepa).

Kuphatikiza apo, zakudya zomwe zili ndi omega-3s zimalumikizidwa ndi maubwino monga chiopsezo chochepa cha matenda osachiritsika monga matenda amtima ndi matenda ashuga ().

Kugwiritsa ntchito omega-3 fatty acids kuchokera ku zakudya kapena zowonjezera kumayanjananso ndi kuchepa kwa anthu akufa ().

Kuphatikiza apo, kusankha zakudya zokhala ndi omega-3s kuposa mafuta azamasamba odzaza ndi omega-6 kumapatsa thupi lanu zakudya zambiri.

Mwachitsanzo, mtundu umodzi wa walnuts umapatsa mavitamini ndi michere yoposa 20 kuphatikiza magnesium, B mavitamini ndi potaziyamu (24).

Mafuta ofanana osungunuka amakhala opanda michere, amangopereka vitamini E ndi K (25) wabwino.

Ngati mukufuna kuonda, ndibwino kuti muziyang'ana mafuta athanzi. Kudya zakudya zokhala ndi omega-3s kumatha kupindulitsa kuchepa komanso kukhala ndi thanzi labwino.

Mfundo Yofunika Kwambiri

Mafuta a safflower ndi mtundu wamafuta azamasamba omwe amasinthidwa ndimankhwala kuti apange zowonjezera za CLA.

Komabe, mafuta osungunuka okha ndi otsika kwambiri mu CLA ndipo mumakhala mafuta ambiri omega-6, omwe, mopitirira muyeso, siabwino pa thanzi lanu.

Ngakhale kuwonjezera pa CLA kumatha kulimbikitsa kuchepa kwakanthawi kochepa, umboni wotsimikizira kugwiritsa ntchito mafuta osungunuka kuti achepetse mafuta ndiwofooka.

Ngati mukufuna kuchepetsa thupi ndi kuzisiya, tulukani zowonjezera zowonjezera m'malo mwake muziyang'ana njira zoyeserera zowona zakukulitsa ntchito ndikudya zakudya zopatsa thanzi, zopatsa thanzi.