CLA (Conjugated Linoleic Acid) Inobatsira Kurasikirwa Kwehuremu?

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Kushushikana kwenzanga nehuremu kwakapupurira kukura kwakakura munguva dzazvino. Uye icho hachisi chinhu chakashata - tichifunga nezvehuwandu hwepasirese hunoratidzira kukwira kwakazara mukufutisa. Izvi zvinowirirana nekukwira kwekudiwa kwenzira dzinoshanda dzekudzikisa uremu. Kunze kwekugara uchirovedza muviri uye kudya, zvimwe zvekuwedzera zvinowanikawo pakubudirira kuonda. Verenga pamusoro kuti uzive zvakadzama nezve CLA (Conjugated Linoleic Acid), imwe yematanho anoshanda kwazvo kubatsira kuonda.

Chii Chinogadziriswa Linoleic Acid?

Iyo inozivikanwawo seCLA, iyo yakasarudzika fatty acid iripo mune zvigadzirwa zvemukaka uye nyama. Iyo omega-6 fatty acid, icho chibereko chekuzeya nehutachiona mudumbu rekutanga kana rumens yemhuka dzinodya huswa dzakadai sembudzi, hwai, nyati, mhou. Inowanikwawo muhuku. Iyo linoleic acid inoshandurwa kuita CLA nema fermentative bacteria (Butyrivibrio fibrisolvens) mune yekugaya nzira yemhuka dzinodyisa huswa. Iyo fatty acid inogadzirwa nemaindasitiri zvakare, kuburikidza neparutivi hydrogenation kana kupisa kupisa kweinoleic acid ^[1] , ^[piri] .

Zvimwe zvidzidzo zvinoratidza kuti huwandu hweCLA hunowanikwa munyama uye zvigadzirwa zvemukaka zvinoenderana nezera remhuka, kubereka, kudya kwaro uye zvimwe zvinhu zvemwaka. Iyo CLA, mushure mekushandurwa kwayo munzira yekugaya, inochengetwa mumhuka dzemhasuru dzemukaka nemukaka.

CLA ndeyemhando dzakasiyana uye dzakakurumbira ndeye c9, t11 (cis-9, trans-11) uye t10, c12 (trans-10, cis-12). Kunze kwekudya nyama uye zvigadzirwa zvemukaka, unogona kuwana CLA muhurongwa hwako kuburikidza nezvinowedzera (mapiritsi uye manyuchi) ^[3] .

CLA ine mabhenefiti akasiyana siyana, nekudzikira uremu ndiyo yakakosha. Kunze kwaizvozvo, fatty acid inonzi inosimbisa kurwisa gomarara, kurapa asima, kugadzirisa kuumbwa kwemuviri, kudzikisa huwandu hwecholesterol, kukurudzira hutachiona, kudzora kusagadzikana, kubata chirwere cheshuga uye shuga yeropa, uye kurwisa kuzvimba. Kunyangwe ichibatanidzwa nezvakataurwa pamusoro apa, ongororo dzakawandisa dzakanangana nemhedzisiro yadzinayo pakudzora huremu uye kupisa mafuta emuviri ^[4] .

Conjugated Linoleic Acid Yekurema Kurasikirwa

CLA inobatsira mukuderedza mafuta emuviri wako nekusimudzira iyo basal metabolic mitengo. Iyo fatty acid inokonzeresa akateedzana emakemikari maitiro ayo anomutsa iwo mafuta-kupisa maitiro mumuviri wako. Inogona kushanda nekumhanyisa metabolism yako, nekuwedzera insulin yako kuramba, nekubatsira muviri wako kuunganidza akachengeta mafuta uye nekuurayawo machena maseru emafuta. ^[5] .

Zvinoenderana nehuwandu hwezvidzidzo zvakaitwa pakunzwisisa kukonzeresa kweCLA pakurera uremu, zvinogona kusimbiswa kuti fatty acid inokanganisa kurasikirwa nekuita pane PPAR-gamma receptors kuti idzivise magene anokonzera kuchengetedza mafuta uye adipocyte (mafuta sero) kugadzirwa. Kubudikidza neizvi, CLA inobatsira mukudzivirira kuwedzera - saka kudzikisira mafuta ekuisa. Saizvozvo, maitiro aya anobatsira mukusimudzira mashandiro echiropa, nekuwedzera kudzikisira mafuta mafuta. Kudya CLA kunosimudzira huwandu hwesimba rinoshandiswa nemuviri wako, kubatsira mukukurumidza kupisa kwemafuta ^[6] , ^[7] .

CLA inoratidzwa zvakare kuwedzera kuguta, saka ichikusiya uchinzwa kuzara. Izvi zvinobatsira kudzikisira kudya kwako uye kudiwa kwekugara uchidya chikafu. CLA inoshanda nekudzikisira iyo nzara-yekusaina zvinhu zvakagadziriswa munzvimbo ye hypothalamus yeuropi yako.

Kumwe kuferefeta kwakaitwa pavarume nevakadzi zana nemakumi masere vakafuta nekurema, nenhamba chaidzo dziri vakadzi zana nemakumi mana nevapfumbamwe. Iri boka rakaonekwa kwenguva yemwedzi gumi nemaviri. Boka rakakamurwa kuita zvikamu zvitatu uye rakapihwa pasherufu mapiritsi (4.5 magiramu e80% CLA) mazuva ese, iyo sosi yekuumba (3.6 magiramu e76% CLA yakanamirwa mune kapuleti) mazuva ese uye macapebo capsule akazadzwa nemafuta emuorivhi. zvichiteerana. Chidzidzo ichi chakaitwa pasina kumboita shanduko kune chikafu chevanhu kana maitiro ezuva nezuva ^[8] .

Munguva yekutarisa nguva, zvakanzi vanhu vacho vanodya mashoma macalorie uye vakadzidza kudzikisa kudya kwavo. Kana kudzidza kwapera, zvakaratidzwa kuti mapoka aidya mapiritsi eCLA uye manyuchi aive nekudzikiswa kwakakura muhuremu. Boka raidya mapiritsi eCLA raive ne7% kurasikirwa kwemafuta mumuviri, uye boka raidya iyo CLA syrup yaive ne9% kurasikirwa kwemafuta emuviri. Uye zvakare yakagadziridza mhasuru ^[9] , ^[10] .

Nekudaro, mumwe anofanirwa kunzwisisa kuti CLA haidzikise huremu hwemuviri hwese asi inomisa maseru emafuta kubva mukukura nekugadzira mamwe mafuta mumuviri wako - izvo zvinobatsira mukuderedza uremu. Iyo inodzvinyirira hunhu hwemafuta easidhi inoganhurira iyo inogara ichidikanwa yekudya kana yekunwa, iyo zvakare inoshanda mukuderedza huremu hwako ^{[gumi neimwe]} . CLA inobatsira zvakanyanya mukuderedza mafuta emudumbu, iwo mafuta akaiswa akatenderedza dumbu rako.

Chidzidzo chakaitwa neUniversity yeWisconsin-Madison chakasimbisa kuti CLA inopisa mafuta paunenge wakarara. Kunyangwe kana muviri wako uchinge wazorora, iyo fatty acid inoshanda nzira yayo mukubvisa iwo akawandisa mafuta kubva mumuviri wako. Zvidzidzo zvakaratidza kuti CLA inotora kutenderera 2-3 mavhiki ^[12] kushanda uye kukurudzira kuonda.

Kubatanidza CLA nemararamiro ane hutano ndiyo mhinduro yakanakisa yekudzora mafuta. Pamwe pamwe nehunhu hwayo hunodzvinyirira uye kugona kupisa mafuta, kusanganisira iyo acid acid mune chako chikafu kunogona kukubatsira kubvisa iwo asingadiwe mafuta. Deredza sitachi neshuga uye shandisa mafuta emiriwo uye mapuroteni, yoghurt, michero nemiriwo yakasvibirira ^[13] , ^[14] .

Tichifunga nezve muyero wakakwana wemafuta acid ekurasikirwa nekurema, zvinogona kunongedzerwa kuti zvidzidzo zvakawanda zvakapa vatori vechikamu pakati pematatu kusvika mana magiramu zuva nezuva. Sekureva kwevaongorori, matatu kusvika mana magiramu kwenguva yemasvondo gumi nemaviri ndiyo chaiyo mari. Zvisinei, zvakanakisisa kukurukura nachiremba wako usati waisa CLA muzvokudya zvako uye parwendo rwako mukurema ^{[gumi neshanu]} .

Kana yako BMI (Body Mass Index) iri pazasi pe18.5, haufanire kushandisa CLA sezvo ichigona kukonzeresa matambudziko akakomba uye nemhedzisiro. Inonyanya kukodzera kune vanhu vane BMI pamusoro pe23 ^[16] .

Tarisa BMI yako pano .

Zvikafu zvine Conjugated Linoleic Acid

Sezvo vanhu vasingakwanise kugadzira CLA, mumwe anofanirwa kudya chikafu chine yakakwira CLA nhanho kuti iise mune yako system. Kunze kwekudzikira uremu, iwe unofanirwa kutora CLA yekuita mushe kwemuviri wako ^[17] .

Dairy uye zvigadzirwa zvemukaka

• 250 milliliters mukaka wemombe wakakangwa nehuswa une 20-30 milligrams
• 20 gramu yemombe yakadyiwa huswa ine 20-30 milligrams
• 250 milliliters mukaka wese une 5.5 milligrams
• 250 milliliters buttermilk ane 5.4 milligrams
• 170 gramu yogati ine 4.8 milligrams
• 1 tablespoon bhotela ine 4.7 milligrams
• 1 tablespoon muto wakasviba une 4.6 milligrams
• 100 gramu cottage cheese ine 4.5 milligrams
• 100 gramu cheddar chizi ine 4.1 mamirigiramu
• & frac12 mukombe vanilla ice cream ine 3.6 milligrams

Zai, hove uye nyama

• 100 gramu yemombe yakakangwa nehuswa ine mamigiramu makumi matatu
• 100 gramu gwayana-rakadyiwa huswa rine mamirigiramu 5.6
• 150 gramu salmon ine 0.3 milligrams
• 100 gramu veal ine 2.7 milligrams
• 1 zai yolk rine 0.6 milligrams
• 100 gramu yenguruve ine 0.4 milligrams

Vamwe

• 1 tablespoon kokonati mafuta ine 0.1 mamirigiramu
• Supuni 1 oiri yezuva mafuta ine 0.4 milligrams ^[18] .

Mativi Ekupedzisira Eakaunganidzwa Linoleic Acid

Kunge chero chimwe chinhu chinobatsira, kunyangwe CLA ine zvimwe zvakaipa zvine chekuita nazvo ^[19] , ^{[makumi maviri]} .

• Mune zvimwe zviitiko, CLA inogona kukonzera kuzvimba uye inotungamira kune insulin kudzivisa.
• Zvinogona kukonzera kuwanda muchiropa.
• Kuwedzeredza paCLA kunokonzera manyoka, kurwadziwa mudumbu, kuda kurutsa uye kuzvimba.
• Iyo CLA syrup inogona kudzikisa huwandu hweHDL 'yakanaka' cholesterol mumuviri wako uye kukwidziridza iyo LDL 'yakaipa' cholesterol.
• Inogona kuwedzera chena masero eropa kuverenga, izvo zvinogona kukonzera tsinga kuzvimba.
• CLA inogona kukonzera kusanduka kwemashuga eropa, ichipa njodzi yeshuga.
• Kana iwe uine nhoroondo yemhuri yehosha yemoyo, dzivisa kudya zvinwiwa zveCLA.
• Kukundwa kweCLA kunogona kukuvadza mashandiro eropa rako, zvichikonzera njodzi yezvirwere zvemwoyo.

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