Uyini umehluko phakathi kweChlorella ne-Spirulina?

-Delile

• Umehluko phakathi kwe-chlorella ne-spirulina
• I-Chlorella inamafutha amaningi nama-calories
• I-Chlorella iqukethe amazinga aphezulu e-omega-3 fatty acids
• Zombili ziphezulu kuma-antioxidants
• I-Spirulina ingaba ngaphezulu kwamaprotheni
• Bobabili bangazuza ngokulawulwa kukashukela egazini
• Kokubili kungathuthukisa impilo yenhliziyo
• Yikuphi okunempilo?
• Okubalulekile

I-Chlorella ne-spirulina izinhlobo zama-algae abelokhu ethola ukuthandwa emhlabeni wokungezelela.

Kokubili kunamaphrofayli amahle omsoco nezinzuzo ezingaba khona zezempilo, njengokunciphisa izinto ezinobungozi zesifo senhliziyo nokwenza ngcono ukuphathwa koshukela wegazi ().

Lo mbhalo ubuyekeza umehluko phakathi kwe-chlorella ne-spirulina bese uhlola ukuthi ngabe umuntu unempilo yini.

Umehluko phakathi kwe-chlorella ne-spirulina

I-Chlorella ne-spirulina yizithako ezithandwa kakhulu ze-algae emakethe.

Ngenkathi bobabili beziqhayisa ngephrofayili yokudla okunempilo nezinzuzo ezifanayo zezempilo, banokuhluka okuningana.

I-Chlorella inamafutha amaningi nama-calories

I-Chlorella ne-spirulina ziletha izakhamzimba eziningi.

I-ounce elilodwa (28-gram) lokuphakelwa kwalololwelwe luqukethe okulandelayo (2, 3):

Ngenkathi izingoma zawo zamaprotheni, i-carbohydrate, namafutha zifana kakhulu, umehluko wazo ophawuleka kakhulu wokudla okunempilo usekhaleni lawo, kokuqukethwe kwamavithamini nakwezamaminerali.

I-Chlorella iphezulu ku:

• ama-calories
• omega-3 okunamafutha acid
• ukuhlinzekwa ngo-A
• mthoko
• i-magnesium
• insimbi
• zinc

I-Spirulina iphansi ngama-calories kepha isenenani eliphakeme le:

• mthoko
• thiamine
• insimbi
• ithusi

I-Chlorella iqukethe amazinga aphezulu e-omega-3 fatty acids

I-Chlorella ne-spirulina ziqukethe inani elifanayo lamafutha, kepha uhlobo lwamafutha luhluke kakhulu.

Womabili ama-algae acebile ikakhulukazi emafutheni e-polyunsaturated, ikakhulukazi ama-omega-3 fatty acids (, 5, 6, 7).

I-Omega-3 ne-omega-6 fatty acids ngamafutha abalulekile e-polyunsaturated abalulekile ekukhuleni kweseli okufanele nokusebenza kwengqondo (8).

Zibhekwa njengezibalulekile ngoba umzimba wakho awukwazi ukuzikhiqiza. Ngakho-ke, kufanele uzithole ekudleni kwakho (8).

Ukutholakala kwamafutha e-polyunsaturated kuhlotshaniswe nobungozi obuphansi besifo senhliziyo, ikakhulukazi lapho kufakwa endaweni yamafutha agcwele (9,, 11, 12).

I-Omega-3 fatty acids, ikakhulukazi, ihlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi ukuvuvukala okunciphile, impilo yamathambo ethuthukisiwe, kanye nengozi ephansi yesifo senhliziyo nomdlavuza othile (,,).

Kodwa-ke, kuzodingeka usebenzise inani elikhulu kakhulu lale algae ukuhlangabezana nezidingo zakho zansuku zonke ze-omega-3. Abantu ngokuvamile badla izingxenye ezincane zabo ().

Zombili izinhlobo ze-algae ziqukethe izinhlobo ezahlukahlukene zamafutha we-polyunsaturated.

Kodwa-ke, ucwaningo oluhlaziye okuqukethwe okunamafutha acid alama algae luthole ukuthi i-chlorella iqukethe ama-omega-3 fatty acids amaningi, kanti i-spirulina iphezulu kuma-omega-6 fatty acids (5,).

Yize i-chlorella inikezela ngamafutha e-omega-3, izithasiselo zamafutha we-algal ezigxile kuyindlela engcono kulabo abafuna ezinye izindlela zokwengeza izithako ze-omega-3.

Zombili ziphezulu kuma-antioxidants

Ngokungeziwe emazingeni abo aphezulu wamafutha we-polyunsaturated, zombili i-chlorella ne-spirulina ziphezulu kakhulu kuma-antioxidants.

Lawa ngamakhompiyutha ahlangana futhi anciphise ama-radicals mahhala emzimbeni wakho ukuvimbela ukulimala kwamaseli nezicubu ().

Kokunye ukuhlola, abantu abangama-52 ababhema osikilidi bangezelelwa ngo-6.3 gram we-chlorella noma i-placebo amasonto ayisithupha.

Ababambiqhaza abathole isengezo bathola ukwanda ngama-44% emazingeni egazi kavithamini C kanye nokukhuphuka okungu-16% emazingeni kavithamini E. Womabili lawa mavithamini anezakhi ze-antioxidant ().

Ngaphezu kwalokho, labo abathole isengezo se-chlorella bakhombise nokwehla okukhulu komonakalo we-DNA ().

Kwesinye isifundo, abantu abangama-30 abanesifo esingapheliyo se-pulmonary disease (COPD) badle i-1 noma i-2 gram ye-spirulina nsuku zonke izinsuku ezingama-60.

Ababambiqhaza babhekane nokukhuphuka okungama-20% emazingeni egazi we-antioxidant enzyme superoxide dismutase, nokukhuphuka okungafika kuma-29% emazingeni kavithamini C. ()

Amazinga egazi omaki obalulekile wokucindezeleka okwenziwe nge-oxidative nawo anciphe aze afinyelela kuma-36%. ()

I-Spirulina ingaba ngaphezulu kwamaprotheni

Impucuko emuva kakhulu njengama-Aztec isebenzise ulwelwe, njenge-spirulina ne-chlorella, njengokudla ().

Ngenxa yokuqukethwe okuphezulu kwamaprotheni, i-NASA isebenzise i-spirulina njengesengezo sokudla sosomkhathi bayo ngesikhathi semisebenzi yasemkhathini (19).

Njengamanje, ososayensi baphenya i-chlorella njengeprotheyini ephezulu engahle ibe khona, umthombo wokudla okunomsoco wemishini emide esikhaleni (20,, 22).

Amaprotheni atholakala kokubili i-spirulina ne-chlorella aqukethe wonke ama-amino acid abalulekile, futhi umzimba wakho uwuthatha kalula (24, 25).

Ngenkathi i-chlorella ne-spirulina zombili ziqukethe inani eliphakeme lamaprotheni, ucwaningo lukhombisa ukuthi ezinye izinhlobo ze-spirulina zingaqukatha amaprotheni afinyelela ku-10% ngaphezulu kune-chlorella (,,,).

I-Chlorella icebile ku-omega-3 fatty acids, uvithamini A, i-riboflavin, i-iron ne-zinc. I-Spirulina iqukethe i-thiamine, ithusi, namaprotheni amaningi.

Bobabili bangazuza ngokulawulwa kukashukela egazini

Ucwaningo oluningi luye lwabonisa ukuthi i-chlorella ne-spirulina ingazuzisa ukuphathwa kukashukela egazini.

Ukuthi lokhu kusebenza kanjani akwaziwa, kepha ucwaningo oluningi lukhombisile ukuthi i-spirulina ingasiza ukukhulisa ukuzwela kwe-insulin kuzilwane nasebantwini (, 30, 31).

Ukuzwela kwe-insulin kuyisilinganiso sendlela amaseli akho aphendula ngayo ku-hormone insulin, evala ushukela (egazini ushukela) egazini nasemaseli lapho ingasetshenziswa khona amandla.

Ngaphezu kwalokho, izifundo ezimbalwa zabantu zithole ukuthi ukuthatha izithako ze-chlorella kungakhuphula ukuphathwa koshukela wegazi nokuzwela kwe-insulin.

Le miphumela ingaba lusizo ikakhulukazi kulabo abanesifo sikashukela noma ukumelana ne-insulin (, 33,).

Olunye ucwaningo lubonisa ukuthi i-spirulina ne-chlorella kungasiza ekwehliseni amazinga kashukela egazini futhi kwandise ukuzwela kwe-insulin.

Kokubili kungathuthukisa impilo yenhliziyo

Ucwaningo lukhombisile ukuthi i-chlorella ne-spirulina zinamandla okuthuthukisa impilo yenhliziyo ngokuthinta ukwakheka kwe-lipid yegazi lakho kanye namazinga wegazi.

Kwisifundo esisodwa esilawulwa ngamaviki ama-4, ababambiqhaza abangama-63 abanikezwa amagremu ama-5 e-chlorella nsuku zonke bakhombisa ukwehla ngo-10% kuma-triglycerides esewonke, uma kuqhathaniswa neqembu le-placebo ().

Ngaphezu kwalokho, labo ababambiqhaza baphinde bathola ukuncipha ngo-11% kwe-cholesterol ye-LDL (embi) kanye nokunyuka okungu-4% kwe-HDL (okuhle) cholesterol ().

Kwesinye isifundo, abantu abanesifo somfutho wegazi ophakeme abathatha izithako ze-chlorella nsuku zonke amasonto ayi-12 babe nokunciphiswa okukhulu kwengcindezi yegazi, uma kuqhathaniswa neqembu le-placebo (36).

Ngokufanayo ne-chlorella, i-spirulina ingazuzisa iphrofayili yakho ye-cholesterol nomfutho wegazi.

Ucwaningo lwezinyanga ezintathu kubantu abangama-52 abane-cholesterol ephezulu luthole ukuthi ukuthatha i-1 gram ye-spirulina ngosuku kwehlise i-triglycerides cishe nge-16% ne-LDL (bad) cholesterol cishe ngo-10% ().

Kwesinye isifundo, ababambiqhaza abangama-36 abanomfutho wegazi ophakeme babhekana nokwehla ngo-6-8% emazingeni omfutho wegazi ngemuva kokuthatha ama-4.5 amagremu we-spirulina ngosuku amasonto ayisithupha ().

Ucwaningo luye lwathola ukuthi i-chlorella ne-spirulina kungasiza ekuthuthukiseni iphrofayli ye-cholesterol yakho futhi kunciphise amazinga akho wegazi.

Yikuphi okunempilo?

Zombili izinhlobo ze-algae ziqukethe inani eliphakeme lezakhamzimba. Kodwa-ke, i-chlorella iphezulu kuma-omega-3 fatty acids, uvithamini A, i-riboflavin, i-iron, i-magnesium ne-zinc.

Yize i-spirulina ingaphakama kancane kumaprotheni, ezinye izifundo ziphakamisa ukuthi okuqukethwe kwamaprotheni e-chlorella kuyafana (,,).

Izinga eliphakeme lamafutha e-polyunsaturated, ama-antioxidants, namanye amavithamini akhona e-chlorella alinika inzuzo encane yokudla okunempilo kune-spirulina.

Kodwa-ke, bobabili banikela ngezinzuzo zabo ezihlukile. Enye akuyona kangcono kangcono kunenye.

Njengazo zonke izithasiselo, kungcono ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthatha i-spirulina noma i-chlorella, ikakhulukazi ngemithamo ephezulu.

Lokhu kubaluleke kakhulu ngoba bangasebenzisana nemithi ethile, efana nabanciphisi begazi (,).

Ngaphezu kwalokho, i-spirulina ne-chlorella kungenzeka zingafaneleki kubantu abanezimo ezithile zokuzivikela komzimba.

Uma unesimo sokuzimela, khuluma nodokotela wakho ngaphambi kokungeza i-chlorella noma i-spirulina ekudleni kwakho (40).

Ngokwengeziwe, abathengi kufanele bathenge kuphela ama-supplements kusuka kumkhiqizo onedumela oye wahlolwa okuvela eceleni ukuqinisekisa ukuphepha.

Ngenkathi zombili i-chlorella ne-spirulina zinamaprotheni amaningi, izakhi zomzimba kanye nama-antioxidants, i-chlorella inenzuzo encane yokudla okunempilo kune-spirulina.

Noma kunjalo, zombili izinqumo ezinhle.

Okubalulekile

I-Chlorella ne-spirulina yizinhlobo ze-algae ezinomsoco kakhulu futhi eziphephile ukuzidlela abantu abaningi.

Zihlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi izinto ezehlisiwe zesifo senhliziyo kanye nokuphathwa koshukela wegazi othuthukisiwe.

Yize i-chlorella iphakeme kancane kwezinye izakhi zomzimba, awukwazi ukungahambi kahle nganoma yikuphi.