Iyini i-CLA futhi ingakusiza yini ukulahlekelwa isisindo?
I-conjugated linoleic acid, eyaziwa nangokuthi i-CLA, iyisisetshenziswa sokuthi ezinye ze-dieters zithatha ukulahlekelwa isisindo ngokushesha. Kuyinto isithako evamile ezinsizweni eziningi zokulahlekelwa isisindo ozibona zikhangiswa ku-inthanethi nasemasitolo. Kodwa ingabe i-CLA iyadingeka ukuthatha uma umgomo wakho ukunciphisa? Ngaphambi kokuba uvule isikhwama sakho sokukhokhela amaphilisi, kufanele ufunde kabanzi mayelana nokulahlekelwa kwesisindo se-CLA kwizifundo zesayensi kanye nezinzuzo ezingase zibe khona kanye nokuphazamiseka kwalesi sengezo.
Yini i-CLA?
I-linoleic acid i-fatty acid ebalulekile. Ama-acids ama-essential essential amafutha ukuthi umzimba wakho udinga impilo enhle, kodwa njengoba umzimba wakho ungabenzi udinga ukuwafumana ekudleni okudlayo. Imithombo evamile ye-linoleic acid ihlanganisa izinkomo kanye nemikhiqizo yobisi.
Igama elithi "conjugated" lisho uhlobo lokubopha phakathi kwama-molecule. Abanye abacwaningi bakholelwa ukuthi ukudla kwesilwane, ubudala, ukuzalwa nezinye izici zonyaka kungathinta ukuthi i-CLA ingakanani ukudla okudlayo.
Kodwa kuthiwani uma uyeka emuva kwenkomo yezinyosi kanye nobisi njengengxenye yokudla kwakho? Ochwepheshe abaningi bakholelwa ukuthi abukho ubufakazi obanele bokusekela ukuthatha isisombululo se-linojic acid linoleic ukuze uthole impilo enhle ngisho noma ungatholi okwanele ekudleni okudlayo. Kodwa kuthiwani ngokuyithatha ukuze ulahlekelwe isisindo?
Imiphumela ye-CLA Yokulahlekelwa Isisindo Emiphakathini Yezokwelapha
Izikhangiso eziningi ze-CLA supplements zithi kukhona ubufakazi besayense bokuthi i-linojic acid i-linoleic acid ikusiza ukuthi ushise amafutha omzimba futhi wehle kancane.
Izikhangiso azikho ngempela. Kodwa imithombo ngokuvamile ayikutsheli ukuthi uzolahlekelwa kangakanani. Futhi yilapho izinto zihamba khona.
Kube nezifundo ezithembisayo kakhulu ezibonisa ukuthi i-CLA ingathuthukisa ukubunjwa komzimba nokulahlekelwa isisindo. Kodwa eziningi zezifundo zakuqala zenziwa ngamagundane. Lapho abacwaningi bezama ukuhlolwa okufanayo kubantu, imiphumela ayengeyona ecacile.
Ezifundweni ezibonisa ukulahlekelwa isisindo kubantu, inani lesisindo elahlekile nge-CLA ngokuvamile lilingane kakhulu. Isibonelo, isifundo eshicilelwe emaphepheni Ukudla kunjengokuthi esikhathini esingaphezu kwamasonto angu-12, abantu abathatha i-CLA balahlekelwa cishe ngekhadi elilodwa ngaphezu kwalabo abangathathi i-CLA. Lokhu kungaphansi kokuyishumi kwephadi ngeviki. Ukuncipha kwamaphesenti omzimba womzimba kwakuncane kakhulu. Abantu abathatha isamba se-CLA sibone ukwehla kwamafutha omzimba okwakungaphansi kwephesenti elingamaphesenti ephansi kunelabo abangathathi iphilisi.
Ezinye izifundo zaba nemiphumela efanayo. Kwenye umbiko wamuva, abacwaningi bahlola imiphumela evela kwizifundo eziyishumi nesishiyagalolunye lapho abahlanganyeli bathatha khona isikhathi eside (izinyanga eziyisithupha kuya ku-2). Abososayensi babika ukuthi ngokwesilinganiso, abantu abathatha isamba se-CLA balahlekelwa amafutha amaningi kunabo abangathathi i-CLA, kodwa inani elilinganiselwe lingaphansi kwengxenye yesigamu ngeliviki.
Kunezifundo eziningi ezingabonisi ukulahlekelwa isisindo futhi akukho ukulahlekelwa kwamafutha kubantu ababambe iqhaza.
I-CLA Indleko Ngakanani?
Njengamaphilisi amaningi okudla kanye nezithako, uzothola amanani amanani amaningi we-conjugated linoleic acid supplements. Uzobona amabhodlela angu-90-amaphilisi angama-dollar angu-15 e-intanethi.
Kodwa uzophinde ubone amabhodlela afanayo afanayo emikhiqizo ethandwayo ye $ 50 noma ngaphezulu.
Ukubala izindleko eziphelele zokuthatha i-CLA, qiniseka ukuthi uthatha isilinganiso ku-akhawunti. Isibonelo, amaphilisi amaningi aqukethe 1 gram noma ngaphansi kwe-CLA ipilisi ngayinye. Njengoba umthamo ongu-3.4 amagremu ngosuku, kufanele uhlele ukuthatha amaphilisi amathathu ngosuku. Ngakho ibhodlela le-90-pilisi lizohlala inyanga eyodwa. Uma uthenga okungaphezulu okubizayo, izindleko zakho zonyaka zingase zibe ngaphezu kuka- $ 600.
Imiphumela ye-CLA Side kanye Nobungozi
Ngokusho kwemithombo eminingi yezokwelapha, kunezingozi ezihlobene nokuthatha amaphilisi okudla. Kokubili isikhungo se-NYU neSikhumbuzo se-Memorial Sloan sichaza ukuthi ukuthatha i-conjugated linoleic acid supplement kungase kwandise ukuvimbela i-insulin.
Lokhu kungaba ukukhathazeka ngabantu abanesifo sikashukela noma isifo sikashukela esandulela isifo sikashukela. Babuye babike abantu abathile bathatha izithako ze-CLA bahlangabezana nokuncipha kwe-cholesterol ye-HDL. I-HDL yilokho esikubhekisela njenge-"cholesterol" enhle, ngakho ukwehla ku-HDL akuyona into enhle.
Izwi elivela
Kungakhathaliseki ukuthi uthatha noma ungathathi i-conjugated linoleic acid ukwesekwa kuwe. Kodwa qiniseka ukuthi uqonda amaqiniso wangempela ngaphambi kokuthenga. Kukhona kungenzeka ukuthi i-conjugated i-linoleic acid izokusiza ukuthi ulahlekelwe isisindo, kodwa kukhona nethuba lokuthi ngeke lenze umehluko nhlobo. Khuluma njalo nodokotela wakho kuqala ukuqinisekisa ukuthi iphilisi iphephile kuwe, bese wenza isinqumo esisekelwe kumaqiniso.
Imithombo:
> Allison Dilzer, Yeonhwa Park. "Ukubaluleka kwe-Conjugated Linoleic Acid (CLA) ku-Human Health." Ukubuyekeza Okubalulekile KuSayensi Yezokudla Nokudla Okudlayo 52, Issue 6, 2012
> Arion Kennedy, uKristina Martinez, uSoren Schmidt, uSusanne Mandrup, uKathleen LaPoint, uMichael McIntosh. "Izindlela zokulwa no-Antiobesity ze-conjugated linoleic acid." I-Journal of Nutritional Biochemistry Agust 2009.
> Gho J. Onakpoya, uPaul P. Posadzki, uLeala K. Watson, uLucy A. Davies, u-Edzard Ernst. "Ukusebenza kwe-conjugated linoleic acid (CLA) yesikhathi esigcwele ukwesekwa komzimba kubantu abangaphezu komzimba nabanamandla kakhulu: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta-analysis of trials randomized clinical trials." I-European Journal of Nutrition March 2012.
> Shama V. Joseph, Hélène Jacques, Mélanie Plourde, Patricia L. Mitchell, Roger S. McLeod, Peter JH Jones. I-Conjugated Linoleic Acid Supplementation yamaviki ayisishiyagalombili ayithinti ukubunjwa komzimba, iphrofayela ye-Lipid, noma izici zokuphepha ku-Overweight, Amadoda we-Hyperlipidemic. " I-Journal of Nutrition May 18, 2011.
USomedman A, uVessby B. "Ukuhlanganiswa kwe-linoleic acid e-conjugated kubantu - imiphumela yemithi." Lipids August 2001.