CLA (Conjugated Linoleic Acid): Kubwereza Kwatsatanetsatane

Zamkati

• Kodi CLA ndi chiyani?
• Kupezeka mu Ng'ombe ndi Mkaka - Makamaka Kuchokera Panyama Zodyetsedwa Ndi Grass
• Kodi Ingathandize Kutentha Kwa Mafuta ndi Kuchepetsa Thupi?
• Ubwino Wopindulitsa Waumoyo
• Mlingo Waukulu Ungayambitse Zovuta Zazikulu
• Mlingo ndi Chitetezo
• Mfundo Yofunika Kwambiri

Sikuti mafuta onse amapangidwa ofanana.

Zina mwazinthu zimagwiritsidwa ntchito ngati mphamvu, pomwe zina zimakhala ndi thanzi labwino.

Conjugated linoleic acid (CLA) ndi mafuta acid omwe amapezeka munyama ndi mkaka omwe amakhulupirira kuti ali ndi maubwino osiyanasiyana azaumoyo ().

Ndiwowonjezera wowonjezera kuchepa thupi (2).

Nkhaniyi ikuwunika momwe CLA ingakhudzire kulemera kwanu komanso thanzi lanu lonse.

Kodi CLA ndi chiyani?

Linoleic acid ndiye mafuta omega-6 ofala kwambiri, omwe amapezeka m'mafuta ambiri azamasamba komanso muzakudya zina zingapo zochepa.

Choyimira "cholumikizidwa" chimakhudzana ndi kupangika kwa maunyolo awiriawiri mumafuta a asidi.

Pali mitundu 28 ya CLA ().

Kusiyanitsa pakati pa mitundu iyi ndikuti maunyolo awo awiri amakonzedwa m'njira zosiyanasiyana. Ndikofunika kukumbukira kuti china chake chaching'ono ngati ichi chitha kupanga kusiyana kwamaselo athu.

CLA kwenikweni ndi mtundu wa polyunsaturated, omega-6 fatty acid. Mwanjira ina, ndi mafuta osinthika - koma mafuta achilengedwe omwe amapezeka muzakudya zambiri zathanzi (4).

Kafukufuku wambiri akuwonetsa kuti mafuta opangira mafakitale - omwe ndi osiyana ndi mafuta achilengedwe monga CLA - amakhala owopsa akagwiritsidwa ntchito kwambiri (,,).

CLA ndi mtundu wa omega-6 fatty acid. Ngakhale kuti ndi mafuta osinthika, ndi osiyana kwambiri ndi mafuta opangira mafakitale omwe amawononga thanzi lanu.

Kupezeka mu Ng'ombe ndi Mkaka - Makamaka Kuchokera Panyama Zodyetsedwa Ndi Grass

Zakudya zazikulu za CLA ndi nyama ndi mkaka wa zowotchera, monga ng'ombe, mbuzi ndi nkhosa.

CLA yonse pazakudya izi zimasiyanasiyana kwambiri kutengera zomwe nyama zidadya ().

Mwachitsanzo, zomwe zili mu CLA ndizokwera 300-500% mu ng'ombe ndi mkaka kuchokera ku ng'ombe zodyetsedwa ndi udzu kuposa ng'ombe zodyetsedwa ndi tirigu ().

Anthu ambiri amamwa kale CLA kudzera pazakudya zawo. Ambiri omwe amadya ku US amakhala pafupifupi 151 mg patsiku azimayi ndi 212 mg ya amuna ().

Kumbukirani kuti CLA yomwe mumapeza mu zowonjezera sizimachokera kuzakudya zachilengedwe koma zimapangidwa ndikusintha kwa mankhwala a linoleic acid omwe amapezeka m'mafuta a masamba ().

Kusiyanasiyana kwa mitundu yosiyanasiyana kumasokonekera kwambiri mu zowonjezera. Amakhala ndi mitundu ya CLA yomwe sinapezeke yambiri m'chilengedwe (12, 13).

Pachifukwa ichi, zowonjezera za CLA sizimapereka zovuta zofananira ndi CLA kuchokera ku zakudya.

Zakudya zazikulu za CLA ndi mkaka ndi nyama kuchokera ku ng'ombe, mbuzi ndi nkhosa, pomwe ma CLA othandizira amapangidwa ndimankhwala osintha mafuta.

Kodi Ingathandize Kutentha Kwa Mafuta ndi Kuchepetsa Thupi?

Zochitika zachilengedwe za CLA zidapezeka koyamba ndi ofufuza omwe adati zitha kuthana ndi khansa mu mbewa ().

Pambuyo pake, ofufuza ena adazindikira kuti zitha kuchepetsa mafuta ().

Kuchulukitsitsa kunakula padziko lonse lapansi, chidwi chinawonjezeka ku CLA ngati njira yothandizira kuwonda.

M'malo mwake, CLA itha kukhala imodzi mwazomwe zimaphunzitsidwa bwino kwambiri padziko lonse lapansi.

Kafukufuku wa nyama akuwonetsa kuti CLA imatha kuchepetsa mafuta amthupi m'njira zingapo ().

M'maphunziro a mbewa, adapezeka kuti amachepetsa kudya, kuwonjezera mafuta, kuyambitsa kuwonongeka kwamafuta ndikuletsa kupanga mafuta (,,,).

CLA yawerengedwanso kwambiri m'mayesero olamuliridwa ndi anthu nthawi zonse, muyeso wagolide woyeserera mwa anthu - ngakhale ndi zotsatirapo zosiyanasiyana.

Kafukufuku wina akuwonetsa kuti CLA itha kubweretsa kuwonongeka kwamafuta ambiri mwa anthu. Zingathandizenso kukonza thupi pochepetsa mafuta amthupi ndikuchulukitsa minofu (,,,,).

Komabe, maphunziro ambiri sakuwonetsa chilichonse (,,).

Powunikiranso mayesero 18 olamulidwa, CLA idapezeka kuti imayambitsa kuchepa kwamafuta ().

Zotsatirazi zimadziwika kwambiri m'miyezi isanu ndi umodzi yoyambirira, pambuyo pake mapiri otayika mafuta mpaka zaka ziwiri.

Chithunzichi chikuwonetsa momwe kuchepa thupi kumachedwetsa pakapita nthawi:

Malinga ndi pepalali, CLA imatha kuyambitsa mafuta ochepa a makilogalamu 0.2 pa sabata pafupifupi miyezi isanu ndi umodzi.

Kuwunikanso kwina kunawonetsa kuti CLA idapangitsa pafupifupi 3 mapaundi (1.3 kg) kuposa kuchepa kwa placebo ().

Ngakhale kuti kuchepa kwa thupi kumeneku kumatha kukhala kofunikira powerengera, ndi ochepa - ndipo kuthekera kokumana ndizovuta.

Ngakhale zowonjezera za CLA zimalumikizidwa ndi kutayika kwa mafuta, zotsatirapo zake ndizochepa, zosadalirika ndipo sizimatha kupanga kusiyana m'moyo watsiku ndi tsiku.

Ubwino Wopindulitsa Waumoyo

Mwachilengedwe, CLA imapezeka kwambiri munyama yamafuta ndi mkaka wa nyama zowola.

Kafukufuku wambiri wazaka zazitali awunika kuwopsa kwa matenda mwa anthu omwe amadya CLA yayikulu.

Makamaka, anthu omwe amalandira CLA yambiri pazakudya ali pachiwopsezo chochepa cha matenda osiyanasiyana, kuphatikiza mtundu wa 2 shuga ndi khansa (,,).

Kuphatikiza apo, kafukufuku m'maiko omwe ng'ombe zimadya udzu - osati tirigu - akuwonetsa kuti anthu omwe ali ndi CLA yambiri mthupi mwawo ali pachiwopsezo chochepa cha matenda amtima ().

Komabe, chiopsezo chotsikachi chitha kupangidwanso ndi zinthu zina zoteteza ku nyama zodyetsedwa ndi udzu, monga vitamini K2.

Zachidziwikire, nyama zodyetsa za ng'ombe ndi mkaka zodetsedwa zimakhala zathanzi pazifukwa zina zosiyanasiyana.

Kafukufuku wambiri akuwonetsa kuti anthu omwe amadya CLA yambiri amakhala ndi thanzi labwino komanso kuchepa kwa matenda ambiri.

Mlingo Waukulu Ungayambitse Zovuta Zazikulu

Umboni ukusonyeza kuti kupeza pang'ono CLA wachilengedwe pachakudya ndikopindulitsa.

Komabe, CLA yomwe imapezeka mu zowonjezera imapangidwa ndikusintha kwamankhwala acid linoleic kuchokera kumafuta azamasamba. Nthawi zambiri amakhala osiyana ndi a CLA omwe amapezeka mwachilengedwe.

Mankhwala owonjezera nawonso ndi okwera kwambiri kuposa kuchuluka komwe anthu amapeza kuchokera mkaka kapena nyama.

Monga momwe zimakhalira nthawi zambiri, mamolekyulu ndi zinthu zina zopindulitsa zimapindulitsa mukapezeka mu zinthu zachilengedwe - koma zimakhala zovulaza zikamwa kwambiri.

Kafukufuku akuwonetsa kuti izi ndizomwe zimachitika ndi ma CLA supplements.

Mlingo waukulu wa CLA wowonjezera ungayambitse kuchuluka kwa mafuta m'chiwindi chanu, chomwe ndi mwala wopita ku matenda amadzimadzi ndi matenda ashuga (,, 37).

Kafukufuku wochuluka mu nyama ndi anthu akuwonetsa kuti CLA imatha kuyendetsa kutupa, kuyambitsa kukana kwa insulin ndikutsitsa cholesterol "HDL" chabwino, ",".

Kumbukirani kuti maphunziro ambiri azinyama omwe amagwiritsidwa ntchito amagwiritsira ntchito mlingo wokwera kwambiri kuposa womwe anthu amapeza pazowonjezera.

Komabe, maphunziro ena aumunthu ogwiritsa ntchito mlingo woyenera akuwonetsa kuti zowonjezera za CLA zimatha kuyambitsa zovuta zingapo zochepa kapena zochepa, kuphatikiza kutsegula m'mimba, kukana kwa insulin komanso kupsinjika kwa oxidative ().

CLA yomwe imapezeka muzowonjezera zambiri ndi yosiyana ndi CLA yomwe imapezeka mwachilengedwe. Kafukufuku wazinyama zingapo adawona zoyipa zochokera ku CLA, monga kuchuluka kwamafuta a chiwindi.

Mlingo ndi Chitetezo

Kafukufuku wambiri pa CLA wagwiritsa ntchito Mlingo wa 3.2-6.4 magalamu patsiku.

Ndemanga imodzi idatsimikiza kuti osachepera magalamu atatu tsiku lililonse amafunikira kuchepa thupi ().

Mlingo wa magalamu 6 patsiku amawerengedwa kuti ndi otetezeka, popanda malipoti azovuta zina mwa anthu (,).

FDA imalola kuti CLA iwonjezedwe pazakudya ndikuipatsa GRAS (yomwe imawoneka ngati yotetezeka).

Komabe, kumbukirani kuti chiopsezo cha zotsatirapo chimakulirakulira chifukwa cha kuchuluka kwanu.

Kafukufuku wa CLA wagwiritsa ntchito kuchuluka kwa magalamu 3.2-6.4 patsiku. Umboni ukusonyeza kuti sizimayambitsa zovuta zilizonse pamiyeso mpaka magalamu a 6 patsiku, koma kuchuluka kwakukulu kumawonjezera ngozi.

Mfundo Yofunika Kwambiri

Kafukufuku akuwonetsa kuti CLA imangokhala ndi zovuta zochepa pochepetsa thupi.

Ngakhale sizimayambitsa zovuta zilizonse pamiyeso mpaka magalamu a 6 patsiku, nkhawa zimakhalapo pazokhudza zotsatira zaumoyo wa mankhwala owonjezera.

Kutaya mafuta mapaundi ochepa sikungakhale koyenera pachiwopsezo cha thanzi - makamaka popeza pali njira zabwino zotayira mafuta.