Ba duk mai daya bane. Wasu ana amfani da su don makamashi, yayin da wasu suna da tasirin lafiya mai ƙarfi.
CLA -Conjugated Linoleic Acid– shi ne gajarta kalmar, Sunan da aka ba wa rukunin sinadarai da aka samu a cikin fatty acid da ake kira linoleic acid.
Ana samunsa ta dabi'a a cikin naman sa da madara kuma an nuna shi yana haifar da asarar mai a yawancin bincike.
CLAsuna daga cikin mashahuran abubuwan rage kiba a duniya kuma suna iya samun wasu fa'idodin kiwon lafiya kuma.
a cikin labarin "menene kari", "menene kari mai kyau", "mai cutarwa ne", "menene amfanin cla", "lokacin amfani da cla", "ya raunana shi" tambayoyi za a amsa.
Menene CLA "Conjugated Linoleic Acid"?
Linoleic acid Shi ne mafi yawan Omega 6 fatty acid, ana samun shi da yawa a cikin mai, amma kuma a cikin ƙananan adadin daga sauran abinci.
Kalmar conjugate tana da alaƙa da tsarin haɗin haɗin gwiwa biyu a cikin kwayar fatty acid.
A gaskiya 28 daban-daban Farashin CLA Akwai, amma mafi mahimmanci sune "c9, t11" da "t10, c12".
CLA A haƙiƙa, duka biyun cis (c) da trans (t) biyun bond ɗin suna ɗauke da shaidu biyu, kuma adadin su (kamar t10, c12) yana da alaƙa da sanya waɗannan shaidu a cikin sarkar fatty acid.
CLA siffofin Bambanci shi ne cewa an tsara nau'i-nau'i biyu daban. Amma ga wani abu mai ƙarami don ƙirƙirar duniya tsakanin ƙwayoyin mu, yana da mahimmanci a kiyaye.
Don haka asali, CLA Dukansu nau'in fatty acid ne na polyunsaturated, tare da duka cis da trans biyu shaidu.
Watau, CLA a fasahance a kitse maiYana da nau'i na dabi'a na trans fat da ake samu a yawancin abinci masu lafiya.
Yawancin bincike sun nuna cewa kitsen mai na masana'antu yana da illa, yayin da kitsen da ake samu a dabi'a a cikin abincin dabbobi ba su da.
Kamar yadda bincike ya nuna. amfanin conjugated linoleic acid shine kamar haka:
– Taimakawa rage kiba
- Gina tsoka da haɓaka ƙarfi
– Tasirin ciwon daji
– Amfanin gina kashi
– Taimakon girma da ci gaba
- Reverse atherosclerosis (hardening na arteries).
Ana samun CLA a cikin dabbobin da ake ciyar da ciyawa kamar shanu da madararsu.
CLABabban tushen abinci shine dabbobi kamar shanu, awaki da tumaki da abincin dabbobi da aka samu daga gare su.
Jimillar waɗannan abinci Adadin CLAya bambanta sosai dangane da abin da dabbobi ke ci.
Alal misali, CLA abun ciki Ya fi 300-500% girma a cikin shanun ciyawa da nononsu idan aka kwatanta da shanun da ake ciyar da kiwo.
Yawancin mutane riga CLA samun. Duk da haka, a cikin kari na abinci CLAKa tuna cewa ba a samo shi daga abinci na halitta ba.
Ana yin ta ne ta hanyar canza sinadarai na safflower da man sunflower, waɗanda ba su da kyaun kayan lambu. Linoleic acid a cikin mai ana sarrafa shi ta hanyar sinadarai. conjugatedlinoleic acid an yi shi cikin.
dauka a kari form CLAna abincin da aka dauka CLA Ba shi da illar lafiya iri ɗaya kamar
Ta yaya CLA ke Rage Nauyi?
CLAAn fara gano aikinsa na nazarin halittu a cikin 1987 ta hanyar ƙungiyar bincike da ta nuna zai iya taimakawa wajen yaƙar cutar daji a cikin beraye.
Daga baya, wasu masu bincike sun gano cewa yana iya rage yawan kitsen jiki.
Kamar yadda kiba ke ƙaruwa a duk duniya, mutane suna la'akari da shi yiwuwar asarar nauyi. CLAya zama mafi sha'awar
Yanzu an yi nazari sosai kuma CLAan nuna yana da hanyoyin magance kiba iri-iri.
Wannan yana da tasiri kamar rage cin abinci, ƙara ƙona mai (ƙona calories), inganta ƙona mai, da hana samar da shi.
CLA Akwai kadan aikin da aka yi a kai. zahiri CLA na iya zama samfurin asarar nauyi da aka yi nazari sosai a duniya.
Yawancin binciken ana kiransu da gwajin da bazuwar sarrafawa, waɗanda sune ma'aunin gwal na gwajin kimiyya a cikin ɗan adam.
Wasu karatu CLAan nuna yana haifar da babbar asarar mai a cikin mutane.
Har ila yau, yana da alaƙa da raguwar kitsen jiki da kuma karuwa a cikin ƙwayar tsoka. abun da ke ciki na jikian ruwaito yana inganta.
Duk da haka, ya kamata a lura cewa yawancin binciken da yawa kuma ya nuna babu wani tasiri.
A cikin babban bita na bayanai daga binciken bincike na 18, CLAan gano yana haifar da ƙananan asarar mai.
Tasirinsa ya fi tasiri a cikin watanni 6 na farko, sannan ana jinkirin dakatarwa har zuwa shekaru 2.
Yana daidaita sukarin jini kuma yana taimakawa haɓaka aikin insulin
daga abinci CLA Akwai shaida mai ƙarfi da ke nuna cewa akwai wata alaƙa tsakanin cin abinci da kuma haɗarin kamuwa da ciwon sukari. daga naman sa mai ciyawa CLAYana daidaita sukarin jini kuma yana taimakawa sarrafa ciwon sukari.
Yana inganta aikin rigakafi kuma yana iya taimakawa wajen yaƙar ciwon daji
Conjugated linoleic acidsun nuna tasirin inganta rigakafi da ayyukan anticarcinogenic a cikin nazarin dabbobi daban-daban.
Ana samun shi a cikin abinci mai kitse CLA Yana iya kashe mummunan tasirin abin da ke cikin kitse mai yawa kuma yana da sakamako masu kyau da yawa, daga sarrafa sukarin jini zuwa tsarin hormone zuwa rigakafin cutar kansa.
CLAyana daidaita martanin rigakafi da kumburi gami da inganta yawan kashi.
Conjugated linoleic acid Bincike kan illar da ke tattare da rigakafin cutar kansar nono ya dan yi karo da juna, amma wasu bincike na farko sun nuna cewa ya fi abinci na halitta. CLA Ya nuna cewa shan nono yana da alaƙa da ƙananan haɗarin cutar kansar nono.
Yana rage alerji da alamun asma
abinci dauke da CLA cinye ko tsawon makonni 12 CLA kari Ɗaukar shi yana inganta bayyanar cututtuka da kuma lafiyar gaba ɗaya a cikin mutanen da ke da alamun rashin lafiyar lokaci.
Hakazalika, wasu bincike sun nuna cewa ga masu ciwon asma CLAYa nuna cewa zai iya zama magani na halitta don alamun da ke da alaka da asma saboda ikonsa na taimakawa wajen sarrafa kumburi.
Makonni 12 na kari sun inganta halayen iska da ƙarfin motsa jiki.
Yana inganta bayyanar cututtuka na rheumatoid arthritis
Binciken farko, CLAkamar kumburi na rheumatoid amosanin gabbai cututtuka na autoimmuneYa nuna cewa yana da amfani don ragewa
Conjugated linoleic acid Shan shi kadai ko a hade tare da wasu abubuwan kara kuzari irin su Vitamin E yana amfanar masu fama da amosanin gabbai ta hanyar rage alamomi kamar zafi da taurin safiya.
Alamun zafi da kumburi, gami da kumburi, na iya ba da gudummawa ga alamun riga-kafi ko CLA idan aka kwatanta da wadanda ba su yi ba CLA inganta a cikin manya tare da ciwon huhu waɗanda suka ɗauka CLAWannan yana nufin cewa yana iya magance cututtukan arthritis ta hanyar halitta.
Zai iya ƙara ƙarfin tsoka
Yayin da binciken ya ɗan bambanta, wasu bincike conjugated linoleic acid yana nuna cewa shan shi kadai ko a hade tare da kari kamar creatine da furotin whey na iya taimakawa wajen haɓaka ƙarfi da haɓaka ƙwayar nama.
Saboda haka CLAAna ƙara shi sau da yawa zuwa wasu abubuwan gina jiki, furotin foda, da tsarin asarar nauyi.
A Wanne Abinci Aka Samu CLA?
CLAMafi mahimmancin tushen abinci shine:
- Fat daga shanun da ake ciyar da ciyawa (mafi kyawun halitta)
- Cikakkun kitse, zai fi dacewa danyen kayan kiwo, kamar kirim, madara, yogurt ko cuku
- Naman sa da ake ciyar da ciyawa (mafi dacewa Organic)
– Baya ga shanu, ana samunsa a cikin kayan kiwo na tumaki ko akuya, kamar nonon akuya.
- Ana samun shi da ɗan ƙaramin ɗan rago, naman sa, turkey da abincin teku.
Abin da dabba ke ci da yanayin kiwonsa, nawa namansa ko nono CLA (da sauran fats ko na gina jiki).
Menene CLA Harms?
ta halitta samu a abinci CLAAkwai wasu shaidun da ke nuna cewa yana da taimako.
Duk da haka, kamar yadda aka ambata a baya, da CLAAna yin ta ne ta hanyar canza sinadarin linoleic acid daga man kayan lambu mara kyau.
a cikin kari CLA yawanci a cikin abinci CLAYana cikin nau'i daban-daban fiye da, t10 ya fi girma a nau'in c12.
Kamar yadda a mafi yawan lokuta, wasu kwayoyin halitta da abubuwan gina jiki suna da amfani idan aka samo su a cikin abinci na ainihi a cikin adadi na halitta, amma sun zama masu cutarwa da zarar mun fara amfani da su a cikin manyan allurai.
A cewar wasu bincike, wannan CLA kari Da alama ya shafi .
Waɗannan karatun suna ƙara manyan allurai na CLA Sakamakon ya nuna cewa shan miyagun ƙwayoyi yana haifar da tarin kitse a hankali a cikin hanta zuwa ciwon sukari da ciwon sukari.
Har ila yau, akwai bincike da yawa a cikin dabbobi da mutane da ke nuna cewa ko da yake yana rage kitsen jiki, yana iya haifar da kumburi da juriya na insulin kuma yana iya rage HDL ("mai kyau") cholesterol.
CLA kuma na iya haifar da ƙarancin sakamako masu illa kamar gudawa, ciwon ciki, tashin zuciya, da gas.
Yawancin karatu sun yi amfani da allurai daga 3.2 zuwa 6.4 grams kowace rana.
Yi la'akari da cewa mafi girma da kashi, mafi girma hadarin illa.
Shin ya kamata ku ɗauki ƙarin CLA?
Don rasa 'yan fam, yana da daraja haɗarin ƙara yawan kitsen hanta da kuma rashin lafiyar lafiyar jiki?
Duk da haka CLA kari Idan kana son amfani da shi, yakamata a yi gwajin jini na yau da kullun, ta hanyar lura da aikin hanta da sauran alamomin rayuwa, don tabbatar da cewa ba ku cutar da kanku ba.
ta halitta samu a abinci CLA Ko da yake yana da fa'ida, ba shi da ma'ana sosai don ɗaukar nau'ikan CLA na "marasa ɗabi'a" da aka yi daga mai kayan lambu da aka gyara ta hanyar sinadarai.
Shin kun yi amfani da CLA don asarar nauyi ko wani fa'ida? Wane amfani kuka gani? Ya yi tasiri? Kuna iya raba ra'ayoyin ku akan wannan batu tare da mu a cikin sashin sharhi.
