SHIN CLA (CONJUGATED LINOLEIC ACID) RASHIN TAIMAKO NA AID?

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Karka Rasa

Gida Lafiya Amfanin abinci Amintaccen Abincin oi-Amritha K By Amritha K. a kan Maris 7, 2019

Halin jama'a game da raunin kiba ya ga babban tashi a cikin lokutan yanzu. Kuma wannan ba mummunan abu bane - idan aka yi la'akari da ƙididdigar duniya da ke nuna yawan yawon kiba. Wannan ya dace da hawan buƙata don ingantattun hanyoyin asarar nauyi. Baya ga motsa jiki da rage cin abinci na yau da kullun, wasu abubuwan kari suma suna da tasiri don rage nauyi. Karanta don sani dalla-dalla game da CLA (Conjugated Linoleic Acid), ɗayan mahimman matakai masu taimakawa asarar nauyi.

godiya uwayen rana quotes

Menene Haɗin Linoleic Acid?

Har ila yau, an san shi da CLA, shine mai ƙanshi mai ƙanshi wanda yake cikin kayayyakin kiwo da nama. Omega-6 fatty acid, shine samfurin narkewa daga ƙwayoyin cuta a farkon ciki ko jita-jita game da dabbobi masu cin ciyawa kamar awaki, tumaki, bauna, shanu. Hakanan ana samun shi a cikin kaji. Linoleic acid din ya koma CLA ne ta hanyar kwayoyin cuta (Butyrivibrio fibrisolvens) a cikin bangaren narkar da dabbobin dake ciyawar ciyawa. An samar da kitse mai ƙamshi a masana'antu, ta hanyar rarraba hydrogenation ko kuma maganin zafi na linoleic acid ^[1] , ^[biyu] .

Wasu nazarin sun nuna cewa adadin CLA da ake samu a cikin nama da kayayyakin kiwo sun dogara ne da shekarun dabbar, nau'inta, abincin ta da sauran abubuwan yanayi. CLA, bayan jujjuyawarta a cikin tsarin narkewar abinci, ana adana shi a cikin ƙwayoyin tsokar dabbobi da madara.

CLA iri daban-daban ne kuma shahararru sune c9, t11 (cis-9, trans-11) da t10, c12 (trans-10, cis-12). Baya cin nama da kayan kiwo, zaku iya samun CLA cikin tsarin ku ta hanyar kari (kwayoyi da syrup) ^[3] .

CLA ta ƙunshi fa'idodi daban-daban, tare da asarar nauyi kasancewar mahimmanci. Baya ga wannan, an tabbatar da asid acid don taimakawa wajen yakar cutar kansa, magance asma, inganta yanayin jiki, rage matakan cholesterol, haɓaka rigakafi, sarrafa halayen rashin lafiyan, kula da ciwon sukari da sukarin jini, da yaƙi kumburi. Kodayake yana da alaƙa da fa'idodin da aka ambata a baya, karatu mai zurfi sun mai da hankali kan tasirin da yake da shi kan rage nauyi da ƙona kitse na jiki ^[4] .

Haɗin Linoleic Acid Domin Rashin nauyi

CLA yana taimakawa wajen rage kitsen jikinka ta hanyar haɓaka ƙimar abubuwan rayuwa. Acikin fatty acid din yana haifarda jerin halayen sunadarai wanda yake motsa aikin ƙona mai a jikin ku. Zai iya aiki ta hanyar hanzarta saurin kuzarin ku, ta hanyar kara karfin insulin, ta hanyar taimakawa jikin ku wajen tattara kayan mai sannan kuma ta hanyar kashe kwayoyin farin fat. ^[5] .

Dangane da yawan karatun da aka gudanar kan fahimtar tasirin CLA akan raunin nauyi, ana iya tabbatar da cewa asid acid yana tasiri ga asara ta hanyar yin aiki akan masu karɓar PPAR-gamma don hana kwayoyin da ke da alhakin ajiyar mai da adipocyte (mai cell) samarwa. Ta wannan, CLA ke taimakawa wajen hana kiba - saboda haka iyakance kitsen mai. Hakanan, wannan aikin yana taimakawa wajen haɓaka aikin hanta, yana ƙara rage adadin mai mai. Yin amfani da CLA yana ɗaukaka adadin kuzarin da jikinku ke amfani da su, yana taimakawa cikin ƙona kitse mai sauri ^[6] , ^[7] .

Har ila yau, an tabbatar da CLA don haɓaka ƙoshin lafiya, sabili da haka yana barin ku cike. Wannan kuma yana taimakawa rage yawan sha'awar ku da kuma buƙatar ci abinci koyaushe. CLA yana aiki ta hanyar iyakance abubuwan alamomin alamun yunwa da suka ɓullo a yankin hypothalamus na kwakwalwarku.

Wani binciken kuma an gudanar da shi ne a kan mata da maza masu nauyin kiba 180, tare da ainihin adadin su 149 mata da maza 31. An lura da kungiyar na tsawon watanni 12. An raba rukuni zuwa rukuni biyu kuma an ba su kwayoyi marasa kan gado (4.5 gram na 80% CLA) kowace rana, maganin syrup (3.6 gram na 76% CLA da aka ɓoye a cikin kwantena) kowace rana da capsules na placebo cike da man zaitun bi da bi. An gudanar da binciken ba tare da yin canje-canje ga tsarin abincin mutane ko halaye na yau da kullun ba ^[8] .

yadda ake cire baki daga hanci a gida ta dabi'a

A lokacin lura, an ba da rahoton cewa mutanen sun ɗan rage adadin kuzari kuma sun koyi rage yawan abincin da suke ci. Da zarar an kammala karatun, an bayyana cewa kungiyoyin da suka cinye kwayoyin CLA da syrup suna da raguwa mai yawa a cikin nauyi. Whoungiyar da suka cinye ƙwayoyin CLA suna da asarar ƙoshin jiki na 7%, kuma ƙungiyar da ta cinye sywar CLA tana da asarar kashi 9% na jiki. Kuma kuma ya inganta ƙwayar tsoka ^[9] , ^[10] .

Koyaya, dole ne mutum ya fahimci cewa CLA baya rage nauyin jiki gabaɗaya amma yana tsayar da ƙwayoyin mai mai girma da kuma haɓaka kitse a jikinku - wanda hakan yana taimakawa wajen rage nauyi. Yanayin danniya na fatty acid yana iyakance bukatar ci ko abun ciye-ciye, wanda kuma ke rage nauyin ki ^{[goma sha]} . CLA na da matukar fa'ida wajen rage kiba, kitse da aka ajiye a ciki.

Wani binciken da Jami'ar Wisconsin-Madison ta gudanar ya tabbatar da cewa CLA yana ƙona kitse yayin da kuke bacci. Ko da lokacin da jikinka yake hutawa, asid acid yana aiki yadda zai cire kitse mai yawa daga jikinka. Nazarin ya nuna cewa CLA yana ɗaukar makonni 2-3 ^[12] don yin aiki da haɓaka asarar nauyi.

Hada CLA tare da lafiyayyen salon rayuwa shine amsar mafi kyau don rage ƙiba. Tare da yanayinta na danniya da ikon kona mai, hada sinadarin mai a cikin abincinka na iya taimaka maka ka rabu da kitse maras so. Rage sitaci da sukari sannan a sanya kitse da furotin na kayan lambu da yawa, yoghurt, 'ya'yan itatuwa da ganyen kayan lambu ^[13] , ^[14] .

Idan aka mai da hankali kan ingantaccen sashi na asid acid don asarar nauyi, ana iya nuna cewa yawancin karatun sun baiwa mahalarta tsakanin gram uku zuwa hudu kowace rana. A cewar masu binciken, gram uku zuwa hudu na tsawon makonni 12 daidai ne. Koyaya, ya fi dacewa ku tattauna tare da likitanku kafin ku haɗa CLA cikin abincinku kuma a kan tafiya cikin asarar nauyi ^{[goma sha biyar]} .

Idan BMI ɗinka (Jikin Masana Jiki) yana ƙasa da 18.5, ba za ka ci CLA ba saboda yana iya haifar da rikitarwa da mummunar tasiri. Zai fi dacewa da mutane masu BMI sama da 23 ^[16] .

Duba BMI a nan .

Abinci Tare da Haɗin Linoleic Acid

Kamar yadda mutane ba za su iya hada CLA ba, dole ne mutum ya ci abinci tare da babban matakin CLA don samun sa cikin tsarin ku. Baya ga asarar nauyi, dole ne ku cinye CLA don dacewar aikin jikinku ^[17] .

Kiwo da kayayyakin kiwo

Mililiters 250 na ciyawar madara saniya na dauke da milligram 20-30
20 gram cuku da aka ba da ciyawa ya ƙunshi miligram 20-30
Mililiters 250 cikakkiyar madara ta ƙunshi miligrams 5.5
Militilm 250 na man shanu na dauke da miligrams 5.4
Girag 170 na yoghurt dauke da miligrams 4.8
1 butter butter ya ƙunshi miligrams 4.7
Kirim mai tsami cokali 1 yana dauke da milligrams 4.6
Cuku cuku na gram 100 sun ƙunshi milligrams 4.5
Cuku cheddar gram 100 ya ƙunshi miligrams 4.1
& frac12 kofin vanilla ice cream ya ƙunshi miligrams 3.6

Kwai, kifi da nama

Giram 100 na naman sa mai ciyawa sun ƙunshi miligram 30
Giram 100 da aka ciyar da ciyawa sun ƙunshi miligrams 5.6
Kifin gishirin gram 150 ya ƙunshi miligrams 0.3
Maraƙin gram 100 ya ƙunshi miligrams 2.7
Ruwan kwai 1 ya ƙunshi miligrams 0.6
Alade gram 100 ya ƙunshi miligrams 0.4

Sauran

Man kwakwa cokali 1 yana dauke da milligrams 0.1
Man man sunflower na tablespoon 1 ya ƙunshi miligrams 0.4 ^[18] .

yadda ake gyara gashi a gida

Illolin Hannun Acid Conjugated Linoleic Acid

Kamar kowane abu mai fa'ida, har ma CLA yana da wasu ƙyama game da shi ^[19] , ^[ashirin] .

A wasu lokuta, CLA na iya haifar da kumburi kuma ya haifar da juriya na insulin.
Yana iya haifar da tarawa a cikin hanta.
Yin amfani da ƙari akan CLA zai haifar da gudawa, ciwon ciki, tashin zuciya da kumburin ciki.
Syrup din CLA na iya rage yawan cholesterol na HDL 'mai kyau' a cikin jikinku kuma ya daukaka LDL 'mara kyau' cholesterol.
Yana iya ƙara ƙididdigar ƙwayar jinin jini, wanda na iya haifar da kumburin jijiyoyin jini.
CLA na iya haifar da hawa da sauka a cikin matakan sikarin jini, yana haifar da barazanar ciwon sukari.
Idan kana da tarihin iyali na cututtukan zuciya, ka guji cin abincin CLA.
Yawan shan CLA na iya lalata ayyukan jijiyoyin jini, yana haifar da haɗarin cututtukan zuciya.

Duba Bayanin Mataki

[1]Lee, K. N., Kritchevsky, D., & Parizaa, M. W. (1994). Haɗa linoleic acid da atherosclerosis a cikin zomaye .therosclerosis, 108 (1), 19-25.
[biyu]Park, Y., Albright, K. J., Liu, W., Storkson, J. M., Cook, M. E., & Pariza, M. W. (1997). Hanyoyin haɗakar linoleic acid akan haɗakar jiki a cikin ƙwayoyi. Lipids, 32 (8), 853-858.
[3]Pariza, M. W., Park, Y., & Cook, M. E. (2001). Masu isomers masu aiki a cikin ilimin halitta na haɗin linoleic acid. Ci gaba a cikin binciken lipid, 40 (4), 283-298.
[4]Banni, S., Heys, S. D., & Wahle, K. W. (2019). Haɗa haɗin linoleic a matsayin abubuwan gina jiki na maganin ƙwayar cuta: nazari a cikin rayuwa da hanyoyin salon salula. InAdvances a cikin haɗakar binciken linoleic acid (shafi na 273-288). Buga AOCS.
[5]den Hartigh, L. J., Gao, Z., Goodspeed, L., Wang, S., Das, A. K., Burant, C. F., ... & Blaser, M. J. (2018). Mice Masu Mutuwar Rashin nauyi Saboda trans-10, cis-12 Haɗa Linoleic Acid ationarin ko Restuntataccen Abinci Harbor Rarraba Gut Microbiota. Jaridar abinci mai gina jiki, 148 (4), 562-572.
[6]Viladomiu, M., Hontecillas, R., & Bassaganya-Riera, J. (2016). Canjin yanayin kumburi da rigakafi ta hanyar hadewar abincin linoleic acid. Jaridar Turai ta ilimin magunguna, 785, 87-95.
[7]Kim, J. H., Kim, Y., Kim, Y. J., & Park, Y. (2016). Haɗa linoleic acid: fa'idodi masu fa'ida ga lafiyar jiki azaman kayan abinci mai aiki. Binciken shekara-shekara na kimiyyar abinci da fasaha, 7, 221-244.
[8]Norris, L. E., Collene, A. L., Asp, M. L., Hsu, JC, Liu, L. F., Richardson, J. R., ... & Belury, M. A. (2009). Kwatanta linoleic acid mai hade da abinci tare da safflower mai kan jikin jiki a cikin mata masu kiba da mata masu dauke da cutar sikari irin ta biyu. Jaridar Amurkawa game da abinci mai gina jiki, 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). Kitsen jikin kaji mai cin nama ya sami abinci tare da tushen mai guda biyu da kuma haɗin linoleic acid.
[10]Koba, K., & Yanagita, T. (2014). Fa'idodin kiwon lafiya na haɗin linoleic acid (CLA) .Bincike mai yalwa & aikin asibiti, 8 (6), e525-e532.
[goma sha]Plourde, M., Bayahude, S., Cunnane, S. C., & Jones, P. J. (2008). Haɗa haɗin linoleic acid: me yasa banbanci tsakanin nazarin dabba da na ɗan adam? .Nazarin abinci mai gina jiki, 66 (7), 415-421.
[12]Pariza, M. W., Park, Y., & Cook, M. (2000). Hanyoyin Aiki na Hadin Linoleic Acid: Hujja da Hasashe (44457) Tsarin Ayyuka na Kungiyar Nazarin Ilimin Biology da Magani, 223 (1), 8-13.
[13]Pariza, M. W. (2004). Dangane da aminci da tasirin tasirin linoleic acid. Jaridar Amurka ta abinci mai gina jiki, 79 (6), 1132S-1136S.
[14]Chin, S. F., Storkson, J. M., Liu, W., Albright, KJ, & Pariza, M. W. (1994). Haɗa linoleic acid (9, 11-da 10, 12-octadecadienoic acid) ana kera su a cikin na al'ada amma ba berayen da basu da ƙwayoyin cuta suna ciyar da linoleic acid. Jaridar abinci mai gina jiki, 124 (5), 694-701.
[goma sha biyar]Watras, A. C., Buchholz, A. C., Kusa, R. N., Zhang, Z., & Schoeller, D. A. (2007). Rawar haɗin linoleic acid a cikin rage kitsen jiki da hana karɓar nauyin biki. Jaridar duniya ta kiba, 31 (3), 481.
[16]Park, Y., Albright, K. J., Storkson, J. M., Liu, W., & Pariza, M. W. (2007). Cikakken linoleic acid (CLA) yana hana tarin kitsen jiki da karin nauyi a cikin samfurin dabba. Jaridar kimiyyar abinci, 72 (8), S612-S617.
[17]Fuke, G., & Nornberg, J. L. (2017). Bincike na yau da kullun kan tasirin tasirin linoleic acid a cikin lafiyar ɗan adam.Bincike mai mahimmanci game da kimiyyar abinci da abinci mai gina jiki, 57 (1), 1-7.
[18]Vélez, M. A., Perotti, M. C., Hynes, E. R., & Gennaro, A. M. (2019). Tasirin lyophilization akan abinci mai liposomes da aka ɗora da linoleic acid haɗuwa. Jaridar Injin Injiniya, 240, 199-206.
[19]Lehnen, T. E., da Silva, M. R., Camacho, A., Marcadenti, A., & Lehnen, A. M. (2015). Binciken a kan tasirin haɗin linoleic fatty acid (CLA) a kan haɗin jiki da kuzarin kuzari. Jaridar International Society of Sports Nutrition, 12 (1), 36.
[ashirin]Barros, P. A. V. D., Generoso, S.DV., Andrade, M. E. R., da Gama, M. A. S., Lopes, F. C. F., de Sales e Souza, É. L., ... & Cardoso, V. N. (2017). Hanyoyin man shanu mai haɗakar linoleic acid bayan haɗuwa bayan awanni 24 na shigarwar mucositis na hanji. Gina jiki da ciwon daji, 69 (1), 168-175.