I-CLA (i-Conjugated Linoleic Acid): Ukubuyekezwa Okuningiliziwe

-Delile

• Kuyini i-CLA?
• Kutholakala Ku-Beef and Dairy - Ikakhulukazi Kusuka Ezilwaneni Ezinotshani
• Ingabe Kungasiza Ukushisa Amafutha kanye Nokwehlisa Isisindo?
• Izinzuzo Zempilo Ezingaba khona
• Ukweqiwa okukhulu kungadala imiphumela emibi kakhulu
• Isikali nokuphepha
• Okusemqoka

Akuwona wonke amafutha adalwe alingana.

Ezinye zazo zisetshenziselwa amandla, kanti ezinye zinemiphumela enamandla yezempilo.

IConjugated linoleic acid (CLA) iyi-fatty acid etholakala enyameni nasobisini okukholelwa ukuthi inezinzuzo ezahlukahlukene zezempilo ().

Kubuye kube isithasiselo esithandwayo sokulahlekelwa kwesisindo (2).

Lo mbhalo uhlola umphumela we-CLA esisindweni sakho nasempilweni yakho yonke.

Kuyini i-CLA?

I-Linoleic acid yi-omega-6 fatty acid ejwayelekile, etholakala ngobuningi emafutheni omifino kodwa nakokunye ukudla okuhlukahlukene ngamanani amancane.

Isiqalo "esihlanganisiwe" sihlobene nokuhlelwa kwezibopho eziphindwe kabili ku-fatty acid molecule.

Kunezinhlobo ezingama-28 ezihlukile ze-CLA ().

Umehluko phakathi kwalawa mafomu ukuthi ama-bond bond awo ahlelwe ngezindlela ezahlukahlukene. Kubalulekile ukukhumbula ukuthi into efana ne-minuscule njengale ingenza umehluko emhlabeni kumaseli ethu.

I-CLA empeleni iluhlobo lwe-polyunsaturated, omega-6 fatty acid. Ngamanye amagama, ngobuchwepheshe kungamafutha we-trans - kepha uhlobo lwemvelo lwamafutha we-trans olwenzeka ekudleni okuningi okunempilo (4).

Ucwaningo oluningi lukhombisa ukuthi amafutha asezimbonini - ahlukile kunamafutha wemvelo afana ne-CLA - ayingozi uma esetshenziswa kakhulu (,,).

I-CLA uhlobo lwe-omega-6 fatty acid. Yize ngobuchwepheshe kungamafutha we-trans, kwehluke kakhulu emafutheni we-industrial transporter alimaza impilo yakho.

Kutholakala Ku-Beef and Dairy - Ikakhulukazi Kusuka Ezilwaneni Ezinotshani

Imithombo yokudla eyinhloko ye-CLA yinyama nobisi lwezilwane ezisolisayo, njengezinkomo, izimbuzi nezimvu.

Inani eliphelele le-CLA kulokhu kudla lihluka kakhulu ngokuya ngokuthi izilwane zidleni ().

Isibonelo, okuqukethwe kwe-CLA kungu-300-500% ngaphezulu enkomeni nasenkomeni kusuka ezinkomeni ezondliwe ngotshani kunezinkomo ezondliwe okusanhlamvu ().

Iningi labantu selivele lifaka i-CLA ethile ngokudla kwabo. Ukudla okujwayelekile e-US kungama-151 mg ngosuku kwabesifazane kanye no-212 mg wamadoda ().

Khumbula ukuthi i-CLA oyithola kuma-supplements ayitholakalanga ekudleni kwemvelo kepha yenziwa ngokuguqula amakhemikhali okuguqula i-linoleic acid etholakala kumafutha emifino ().

Ibhalansi yezinhlobo ezahlukahlukene ihlanekezelwe kakhulu kuma-supplements. Ziqukethe izinhlobo ze-CLA ezingatholakali ngamanani amakhulu emvelweni (12, 13).

Ngalesi sizathu, izithasiselo ze-CLA azihlinzeki ngemiphumela efanayo yezempilo njenge-CLA ekudleni.

Imithombo yokudla eyinhloko ye-CLA ubisi nenyama evela ezinkomeni, ezimbuzini nasezimvini, kanti izithasiselo ze-CLA zenziwa ngamafutha emifino aguqula amakhemikhali.

Ingabe Kungasiza Ukushisa Amafutha kanye Nokwehlisa Isisindo?

Umsebenzi webhayoloji we-CLA utholwe okokuqala ngabaphenyi abaqaphele ukuthi kungasiza ukulwa nomdlavuza kumagundane ().

Kamuva, abanye abacwaningi banqume ukuthi futhi kungehlisa amazinga amafutha emzimbeni ().

Njengoba ukukhuluphala kwanda emhlabeni wonke, intshisekelo yakhula ku-CLA njengendlela yokwelashwa ekwehliseni isisindo.

Eqinisweni, i-CLA ingaba ngesinye sezinciphiso zokufunda ngokunciphise kakhulu emhlabeni.

Izifundo zezilwane ziphakamisa ukuthi i-CLA inganciphisa amafutha omzimba ngezindlela eziningana ().

Ezifundweni zamagundane, kutholakale ukuthi kunciphisa ukudla, kwandisa ukushiswa kwamafutha, kukhuthaza ukonakala kwamafutha futhi kuvimbela ukukhiqizwa kwamafutha (,,,).

I-CLA iphinde yafundwa kakhulu ekuhlolweni okulawulwa ngokungahleliwe, izinga legolide lokuzama kwesayensi kubantu - yize kube nemiphumela exubekile.

Olunye ucwaningo lukhombisa ukuthi i-CLA ingadala ukulahleka okukhulu kwamafutha kubantu. Kungabuye kuthuthukise ukwakheka komzimba ngokunciphisa amafutha omzimba nokwandisa ubukhulu bemisipha (,,,,).

Kodwa-ke, izifundo eziningi azikhombisi nhlobo (,,).

Ekubuyekezweni kwezilingo eziyi-18 ezilawulwayo, i-CLA yatholwa ibanga ukulahleka kwamafutha okuncane ().

Imiphumela ivezwa kakhulu ezinyangeni eziyisithupha zokuqala, ngemuva kwalokho amanoni alahlekayo amanoni kuze kube yiminyaka emibili.

Le grafu ikhombisa ukuthi ukwehla kwesisindo kwehla kanjani ngokuhamba kwesikhathi:

Ngokusho kwaleli phepha, i-CLA ingadala ukulahleka kwamafutha okuphakathi kwamaphawundi angu-0.2 (01. kg) ngesonto cishe izinyanga eziyisithupha.

Okunye ukubuyekeza kwaqoqa ukuthi i-CLA idale cishe amakhilogremu ama-3 (1.3 kg) ngaphezulu kwesisindo kune-placebo ().

Yize le miphumela yokuncipha kwesisindo ingase ibaluleke ngezibalo, incane - futhi kungenzeka kube nemiphumela engemihle.

Yize izengezo ze-CLA zixhunyaniswa nokulahleka kwamafutha, imiphumela mincane, ayithembekile futhi ayinakwenzeka ukwenza umehluko empilweni yansuku zonke.

Izinzuzo Zempilo Ezingaba khona

Ngokwemvelo, i-CLA itholakala kakhulu enyameni enamafutha nobisi lwezilwane ezikhanyayo.

Izifundo eziningi zesikhathi eside zokuhlola ziye zahlola ubungozi besifo kubantu abadla inani elikhulu le-CLA.

Ngokuphawulekayo, abantu abathola i-CLA eningi ekudleni basengozini ephansi yezifo ezahlukahlukene, kufaka phakathi uhlobo lwesifo sikashukela sohlobo 2 nomdlavuza (,,).

Ngokwengeziwe, ucwaningo emazweni lapho izinkomo zidla kakhulu utshani - hhayi okusanhlamvu - kukhombisa ukuthi abantu abane-CLA eningi emizimbeni yabo basengozini ephansi yesifo senhliziyo ().

Kodwa-ke, le ngozi engezansi ingabangelwa ezinye izinto zokuvikela emikhiqizweni yezilwane ezondliwa ngotshani, njengevithamini K2.

Vele, imikhiqizo eyakhiwe ngotshani yenkomo nemikhiqizo yobisi iphilile ngenxa yezinye izizathu ezahlukahlukene.

Ucwaningo oluningi lukhombisa ukuthi abantu abadla i-CLA kakhulu bathuthukise impilo ye-metabolic kanye nengozi ephansi yezifo eziningi.

Ukweqiwa okukhulu kungadala imiphumela emibi kakhulu

Ubufakazi bubonisa ukuthi ukuthola amanani amancane we-CLA yemvelo ekudleni kuyazuzisa.

Kodwa-ke, i-CLA etholakala kuma-supplements yenziwa ngokuguqula amakhemikhali e-linoleic acid emafutheni omifino. Imvamisa ifomu elihlukile kune-CLA etholakala ngokwemvelo ekudleni.

Imithamo eyengeziwe nayo iphakeme kakhulu kunamanani abantu abawathola kubisi noma enyameni.

Njengoba kuhlala kwenzeka, amanye ama-molecule nezakhi zomzimba kuyasiza uma kutholakala ngamanani wemvelo ekudleni kwangempela - kepha iba yingozi uma ithathwa ngemithamo emikhulu.

Ucwaningo lukhombisa ukuthi lokhu kunjalo ngezithasiselo ze-CLA.

Ukweqiwa okukhulu kwe-CLA yokwengeza kungadala ukuqongelela kwamafutha esibindini sakho, okuyitshe lokunyukela ekubhekaneni nesifo sikashukela nesifo sikashukela (,, 37).

Ucwaningo oluningi kuzo zombili izilwane nabantu luveza ukuthi i-CLA ingashayela ukuvuvukala, ibangele ukumelana ne-insulin futhi yehlise “okuhle” i-HDL cholesterol (,).

Khumbula ukuthi izifundo eziningi ezifanele zezilwane ezisetshenzisiwe zisebenzisa imithamo ephakeme kakhulu kunaleyo abantu abayithola kwizithasiselo.

Kodwa-ke, ezinye izifundo zabantu ezisebenzisa imithamo efanelekile zikhomba ukuthi izithasiselo ze-CLA zingadala imiphumela emibi emincane noma elinganiselayo, kufaka phakathi isifo sohudo, ukumelana ne-insulin kanye nengcindezi ye-oxidative ().

I-CLA etholakala kwizithasiselo eziningi yehlukile kune-CLA etholakala ngokwemvelo ekudleni. Izifundo eziningana zezilwane ziye zabona imiphumela emibi eyingozi evela ku-CLA, njengokunyuka kwamafutha wesibindi.

Isikali nokuphepha

Ucwaningo oluningi lwe-CLA lusebenzise imithamo engu-3.2-6.4 amagremu ngosuku.

Ukubuyekezwa okunye kuphethe ngokuthi kudingeka okungenani ama-gramu ama-3 nsuku zonke ekwehliseni isisindo ().

Imithamo efinyelela ku-6 gram ngosuku ibhekwa njengephephile, ngaphandle kwemibiko yemiphumela emibi emibi kubantu (,).

I-FDA ivumela i-CLA ukuthi ingezwe ekudleni futhi iyinikeze i-GRAS (ngokuvamile ebhekwa njengephephile).

Kodwa-ke, khumbula ukuthi ubungozi bemiphumela emibi buyakhuphuka njengoba umthamo wakho ukhuphuka.

Izifundo ze-CLA zivame ukusebenzisa imithamo yama-gram angu-3.2-6.4 ngosuku. Ubufakazi bubonisa ukuthi abubangeli imiphumela emibi emithamo efinyelela kuma-gramu ayi-6 ngosuku, kepha amanani aphezulu akhuphula ubungozi.

Okusemqoka

Ucwaningo lukhombisa ukuthi i-CLA inemiphumela ephansi kuphela ekwehliseni isisindo.

Yize kungabangeli imiphumela emibi emithonjeni efinyelela kuma-gramu ayi-6 ngosuku, ukukhathazeka kukhona mayelana nemiphumela yezempilo yesikhathi eside yemithamo eyengeziwe.

Ukulahlekelwa amakhilogremu ambalwa wamafutha kungahle kungazifaneli izingozi ezingaba khona empilweni - ikakhulukazi njengoba kunezindlela ezingcono zokulahlekelwa ngamafutha.