KODI CLA (CONJUGATED LINOLEIC ACID) IMATHANDIZIRA KUCHEPETSA KUNENEPA?

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Kutengeka mtima kwachuma pakati pa anthu ndi kuchepa thupi kwawona kuwonjezeka kwakukulu m'masiku apano. Ndipo sichinthu choyipa - poganizira ziwerengero zapadziko lonse lapansi zomwe zikuwulula zakuchulukirachulukira. Izi zikugwirizana ndi kuchuluka kwa kufunikira kwa njira zolemetsa zochepetsera. Kupatula kuchita masewera olimbitsa thupi pafupipafupi komanso kusala pang'ono kudya, zowonjezera zina zimapezekanso kuti muchepetse kunenepa. Pemphani kuti mudziwe mwatsatanetsatane za CLA (Conjugated Linoleic Acid), imodzi mwanjira zothandiza kwambiri zothandiza kuchepetsa thupi.

Kodi Conjugated Linoleic acid ndi chiyani?

Amadziwikanso kuti CLA, ndi mafuta achilengedwe omwe amapezeka mumkaka ndi nyama. Mafuta a omega-6 fatty, amapangidwa kuchokera ku chimbudzi ndi tizilombo tating'onoting'ono m'mimba yoyamba kapena phokoso la nyama zodya udzu monga mbuzi, nkhosa, njati, ng'ombe. Amapezekanso nkhuku. Linoleic acid imasinthidwa kukhala CLA ndi mabakiteriya obereketsa (Butyrivibrio fibrisolvens) m'magawo am'mimba omwe amadyetsa udzu. Mafuta a asidi amapangidwanso m'makampani, kudzera mu hydrogenation pang'ono kapena kutentha kwa linoleic acid ^[1] , ^[ziwiri] .

Kafukufuku wina akuwonetsa kuti kuchuluka kwa CLA komwe kumapezeka munyama ndi mkaka kumadalira msinkhu wa nyama, mtundu wake, zakudya zake komanso zinthu zina zanyengo. CLA, itasintha m'matumbo, imasungidwa munyama ndi mkaka wa nyama.

CLA ndi yamitundu yosiyanasiyana ndipo odziwika ndi c9, t11 (cis-9, trans-11) ndi t10, c12 (trans-10, cis-12). Kupatula kudya nyama ndi mkaka, mutha kulowetsa CLA m'dongosolo lanu kudzera mu zowonjezera (mapiritsi ndi madzi) ^[3] .

CLA imakhala ndi maubwino osiyanasiyana, ndikuchepetsa thupi kukhala kofunika kwambiri. Kupatula apo, mafuta a asidi amanenedwa kuti amathandizira kulimbana ndi khansa, kuchiza mphumu, kukonza thupi, kuchepetsa kuchuluka kwa mafuta m'thupi, kulimbikitsa chitetezo chamthupi, kupewa zovuta, kuthana ndi matenda ashuga ndi shuga m'magazi, komanso kuthana ndi kutupa. Ngakhale imalumikizidwa ndi maubwino omwe atchulidwawa, kafukufuku wambiri aganizira momwe zingakhudzire kunenepa ndikuwotcha mafuta amthupi ^[4] .

Conjugated Linoleic Acid Pofuna Kuchepetsa Kuonda

Zothandizira CLA pochepetsa mafuta amthupi mwanu pokweza mitengo yamafuta oyambira. Mafuta amchere amayambitsa mchitidwe wambiri wamankhwala womwe umapangitsa kuti mafuta aziwotcha thupi lanu. Ikhoza kugwira ntchito ndikufulumizitsa kagayidwe kanu, powonjezera kukana kwanu kwa insulin, pothandiza thupi lanu kusonkha mafuta osungidwa komanso kupha maselo oyera amafuta ^[5] .

Malinga ndi kuchuluka kwa kafukufuku yemwe adachitika pomvetsetsa momwe CLA imathandizira pakuchepetsa thupi, zitha kunenedwa kuti mafuta amchere amakhudza kuchepa thupi pogwiritsa ntchito zolandilira za PPAR-gamma kuti zilepheretse majini omwe amachititsa kuti mafuta asungidwe komanso adipocyte (mafuta) cell) kupanga. Kupyolera mu izi, zothandizira CLA popewa kunenepa - chifukwa chake amachepetsa mafuta. Momwemonso, njirayi imathandizira kukulitsa magwiridwe antchito a chiwindi, kupititsa patsogolo mafuta omwe amapezeka. Kugwiritsa ntchito CLA kumakweza kuchuluka kwa mphamvu zomwe thupi lanu limagwiritsa ntchito, ndikuthandizira kuwotcha kwamafuta mwachangu ^[6] , ^[7] .

CLA imatsimikiziranso kuti imakhutitsa, chifukwa chake imakusiyani mukumva kukhuta. Izi zimathandizanso kuchepetsa kudya kwanu komanso kufunika kodya chakudya nthawi zonse. CLA imachita poletsa zinthu zosonyeza njala zomwe zimapangidwa mdera la hypothalamus muubongo wanu.

Kafukufuku wina adachitika pa amuna ndi akazi 180 onenepa kwambiri, pomwe manambala enieni ndi akazi 149 ndi amuna 31. Gulu lidayang'aniridwa kwa miyezi 12. Gululi lidagawika m'magulu atatu ndipo limapatsidwa mapiritsi (4,5 magalamu a 80% CLA) tsiku lililonse, kapangidwe ka madzi (3.6 magalamu a 76% CLA obisika mu kapisozi) tsiku ndi tsiku ndi ma capsule a placebo odzaza mafuta motsatira. Kafukufukuyu adachitika osasintha chilichonse pa zakudya za anthuwo kapena machitidwe awo atsiku ndi tsiku ^[8] .

Nthawi yowonera, zidanenedwa kuti anthuwa amadya ma calories ochepa ndipo adaphunzira kuchepetsa kudya kwawo. Pomaliza kafukufukuyu, zidawululidwa kuti magulu omwe amadya mapiritsi ndi mankhwala a CLA anali ndi kuchepa kwakukulu. Gulu lomwe limamwa mapiritsi a CLA linali ndi kuchepa kwamafuta 7%, ndipo gulu lomwe lidadya mankhwala a CLA lidataya 9% mafuta amthupi. Komanso anali atakula bwino minofu ^[9] , ^[10] .

Komabe, wina ayenera kumvetsetsa kuti CLA siyimachepetsa thupi lonse koma imayimitsa ma cell amafuta kuti asakulire ndikupanga mafuta ambiri mthupi lanu - zomwe zimathandizanso kuchepetsa kunenepa. Mafuta opondereza omwe amachititsa kuti asidi asamapangidwe amalepheretsa kudya kapena chotupitsa nthawi zonse, chomwe chimathandizanso kuti muchepetse kunenepa kwanu ^{[khumi ndi chimodzi]} . CLA ndi yopindulitsa kwambiri pakuchepetsa mafuta am'mimba, mafuta omwe amayikidwa mozungulira m'mimba mwanu.

Kafukufuku wopangidwa ndi University of Wisconsin-Madison adatsimikiza kuti CLA imawotcha mafuta mukamagona. Ngakhale pamene thupi lanu likupumula, mafuta acid amagwiranso ntchito pochotsa mafuta owonjezera mthupi lanu. Kafukufuku wasonyeza kuti CLA imatenga pafupifupi masabata 2-3 ^[12] kukhala achangu ndikulimbikitsa kuchepa thupi.

Kuphatikiza CLA ndi moyo wathanzi ndiye yankho labwino kwambiri pochepetsa mafuta. Pamodzi ndi chikhalidwe chake chopondereza komanso kuwotcha mafuta, kuphatikiza mafuta amchere muzakudya zanu kungakuthandizeni kuchotsa mafuta osafunikira. Kuchepetsa sitashi ndi shuga ndikuphatikizanso mafuta azamasamba ndi zomanga thupi, yogati, zipatso ndi ndiwo zamasamba zobiriwira ^[13] , ^[14] .

Poganizira kuchuluka kwa mafuta amchere pochepetsa thupi, zitha kunenedwa kuti maphunziro ambiri amapatsa ophunzira pakati pa magalamu atatu kapena anayi tsiku lililonse. Malinga ndi ofufuza, magalamu atatu kapena anayi kwa nthawi yamasabata 12 ndiye kuchuluka kolondola. Komabe, ndibwino kuti mukambirane ndi dokotala musanaphatikizepo CLA muzakudya zanu komanso paulendo wanu wochepetsa thupi ^{[khumi ndi zisanu]} .

Ngati BMI yanu (Body Mass Index) ili pansi pa 18.5, simuyenera kudya CLA chifukwa imatha kubweretsa zovuta zambiri komanso zoyipa. Ndi abwino kwambiri kwa anthu omwe ali ndi BMI yoposa 23 ^[16] .

Onani BMI yanu apa .

Zakudya Ndi Conjugated Linoleic Acid

Popeza anthu sangathe kupanga CLA, wina amayenera kudya zakudya zokhala ndi CLA kuti azilowetsa m'dongosolo lanu. Kupatula kuonda, muyenera kudya CLA kuti thupi lanu liziyenda bwino ^[17] .

Zakudya za mkaka ndi mkaka

Mkaka wa ng'ombe wokwanira mamililita 250 wokhala ndi mamiligalamu 20-30
20 magalamu a tchizi wodyetsa udzu amakhala ndi mamiligalamu 20-30
Mkaka wokwana mamililita 250 uli ndi mamiligalamu 5.5
250 mamililita buttermilk amakhala ndi mamiligalamu 5.4
Magalamu 170 a yogati amakhala ndi mamiligalamu 4.8
Supuni 1 batala uli ndi mamiligalamu 4.7
Supuni 1 kirimu wowawasa uli ndi mamiligalamu 4.6
Magalamu 100 a kanyumba kanyumba amakhala ndi mamiligalamu 4.5
100 magalamu cheddar tchizi ali ndi 4.1 mamiligalamu
& frac12 chikho cha vanila ayisikilimu chili ndi mamiligalamu 3.6

Dzira, nsomba ndi nyama

Magalamu 100 a ng'ombe yodyetsedwa ndi udzu amakhala ndi mamiligalamu 30
Mwana wa nkhosa wokwana magalamu 100 amakhala ndi mamiligalamu 5.6
150 magalamu nsomba muli 0,3 mamiligalamu
Magalamu 100 a veal ali ndi 2.7 milligrams
1 dzira yolk lili 0.6 mamiligalamu
100 magalamu a nkhumba amakhala ndi mamiligalamu 0.4

Ena

Supuni 1 yamafuta a kokonati ali ndi mamiligalamu 0,1
Supuni 1 mafuta a mpendadzuwa ali ndi mamiligalamu 0,4 ^[18] .

Zotsatira zoyipa za Conjugated Linoleic Acid

Monga chinthu china chilichonse chopindulitsa, ngakhale CLA ili ndi zoyipa zina zake ^[19] , ^{[makumi awiri]} .

Nthawi zina, CLA imatha kuyambitsa kutupa ndikupangitsa kuti insulin isakanike.
Zingayambitse kudzikundikira m'chiwindi.
Kuchulukitsa pa CLA kumayambitsa kutsekula m'mimba, kupweteka m'mimba, nseru ndi kuphulika.
Madzi a CLA amatha kuchepetsa kuchuluka kwa cholesterol 'HDL' m'thupi lanu ndikukweza cholesterol choipa cha LDL.
Itha kukulitsa kuchuluka kwa maselo oyera a magazi, omwe angayambitse kutupa kwamitsempha.
CLA ikhoza kuyambitsa kusinthasintha kwa kuchuluka kwa shuga wamagazi, kuyika chiopsezo cha matenda ashuga.
Ngati muli ndi banja lomwe lili ndi matenda amtima, pewani kumwa zowonjezera za CLA.
Kugwiritsa ntchito CLA mopitirira muyeso kumatha kuwononga ntchito za mitsempha yanu, kuyika chiwopsezo cha matenda amtima.

Onani Zolemba Pazolemba

[1]Lee, K.N, Kritchevsky, D., & Parizaa, M. W. (1994). Conjugated linoleic acid ndi atherosclerosis mu akalulu. Alterosclerosis, 108 (1), 19-25.
[ziwiri]Park, Y., Albright, K. J., Liu, W., Storkson, J. M., Cook, M. E., & Pariza, M. W. (1997). Zotsatira za conjugated linoleic acid pamapangidwe amthupi m'magulu. Lipids, 32 (8), 853-858.
[3]Pariza, M. W., Park, Y., & Cook, M. E. (2001). Ma isomers omwe ali ndi conjugated linoleic acid. Kupita patsogolo pakufufuza zamadzimadzi, 40 (4), 283-298.
[4]Banni, S., Heys, S. D., & Wahle, K. W. (2019). Conjugated linoleic acid monga ma anticancer michere: maphunziro a vivo ndi ma cell makina. Zowonjezera pakufufuza kwa linoleic acid (pp. 273-288). Kusindikiza kwa AOCS.
[5]den Hartigh, L. J., Gao, Z., Goodspeed, L., Wang, S., Das, A. K., Burant, C. F., ... & Blaser, M. J. (2018). Mbewa Zonenepa Kutaya Kunenepa Chifukwa cha trans-10, cis-12 Conjugated Linoleic Acid Supplementation kapena Food Restriction Harbor Distinct Gut Microbiota. Journal of Nutrition, 148 (4), 562-572.
[6]Viladomiu, M., Hontecillas, R., & Bassaganya-Riera, J. (2016). Kusinthasintha kwa kutupa ndi chitetezo chokwanira mwa zakudya zomwe zimagwiritsidwa ntchito ndi linoleic acid. Magazini a ku Ulaya a zamankhwala, 785, 87-95.
[7][Adasankhidwa] Kim, J. H., Kim, Y., Kim, Y. J., & Park, Y. (2016). Conjugated linoleic acid: mapindu omwe atha kukhala azaumoyo ngati chakudya chofunikira. Kuwunikira pachaka cha sayansi yazakudya ndi ukadaulo, 7, 221-244.
[8]Norris, L. E., Collene, A. L., Asp, M. L., Hsu, J. C., Liu, L.F, Richardson, J. R., ... & Belury, M. A. (2009). Kuyerekeza kwa zakudya zomwe zimagwiritsidwa ntchito ndi linoleic acid ndi mafuta osungunuka pathupi la amayi omwe ali ochepa kwambiri omwe ali ndi postmenopausal omwe ali ndi matenda a shuga a mtundu wa 2. Magazini aku America azakudya zopatsa thanzi, 90 (3), 468-476.
[9]Zanini, S. F., Colnago, G. L., Pessotti, B. M. S., Bastos, M. R., Casagrande, F. P., & Lima, V. R. (2015). Mafuta athupi la nkhuku zopangira nyama amadyetsa zakudya zamafuta awiri komanso conjugated linoleic acid.
[10]Koba, K., & Yanagita, T. (2014). Ubwino wathanzi la conjugated linoleic acid (CLA). Kafukufuku wonenepa kwambiri komanso zamankhwala, 8 (6), e525-e532.
[khumi ndi chimodzi]Plourde, M., Myuda, S., Cunnane, S. C., & Jones, P. J. (2008). Conjugated linoleic acids: chifukwa chiyani pali kusiyana pakati pa nyama ndi maphunziro aanthu? Ndemanga Zakudya Zakudya, 66 (7), 415-421.
[12]Pariza, M. W., Park, Y., & Cook, M. (2000). Njira Zogwirira Ntchito ya Linoleic Acid Yogwirizana: Umboni ndi Malingaliro (44457) .Zotsatira za Sosaiti Yoyesera Biology ndi Medicine, 223 (1), 8-13.
[13]Pariza, M. W. (2004). Poganizira za chitetezo ndi mphamvu ya conjugated linoleic acid. Magazini aku America azachipatala, 79 (6), 1132S-1136S.
[14]Chin, S.F, Storkson, J. M., Liu, W., Albright, K. J., & Pariza, M. W. (1994). Conjugated linoleic acid (9, 11 ndi 10, 12-octadecadienoic acid) amapangidwa mu makoswe wamba koma opanda majeremusi omwe amadyetsa linoleic acid. Journal of Nutrition, 124 (5), 694-701.
[khumi ndi zisanu]Watras, A. C., Buchholz, A. C., Close, R. N., Zhang, Z., & Schoeller, D. A. (2007). Udindo wa conjugated linoleic acid pochepetsa mafuta m'thupi komanso kupewa kunenepa patchuthi. Magazini yapadziko lonse lapansi onenepa kwambiri, 31 (3), 481.
[16]Park, Y., Albright, K. J., Storkson, J. M., Liu, W., & Pariza, M. W. (2007). Conjugated linoleic acid (CLA) imalepheretsa kudzikundikira kwamafuta mthupi ndi kunenepa mu mtundu wa nyama. Journal of science science, 72 (8), S612-S617.
[17]Fuke, G., & Nornberg, J. L. (2017). Kuwunika mwatsatanetsatane pakuthandizira kwa conjugated linoleic acid muumoyo wamunthu. Kuwunika kofunikira pa sayansi yazakudya ndi zakudya, 57 (1), 1-7.
[18]Vélez, M. A., Perotti, M. C., Hynes, E. R., & Gennaro, A. M. (2019). Zotsatira za lyophilization pa liposomes ya chakudya yodzaza ndi conjugated linoleic acid. Journal of Food Engineering, 240, 199-206.
[19]Lehnen, T. E., da Silva, M. R., Camacho, A., Marcadenti, A., & Lehnen, A. M. (2015). Kuwunikanso pazotsatira za conjugated linoleic fatty acid (CLA) pamapangidwe amthupi ndi mphamvu zamagetsi. Journal of the International Society of Sports Nutrition, 12 (1), 36.
[makumi awiri]Barros, P. A. V. D., Generoso, S. D. V., Andrade, M. E. R., da Gama, M.A S., Lopes, F. C. F., de Sales ndi Souza, É. L., ... & Cardoso, V. N. (2017). Zotsatira za mafuta a conjugated linoleic acid pambuyo pa maola 24 am'matumbo am'matumbo. Zakudya zabwino ndi khansa, 69 (1), 168-175.