Ingabe i-CLA (i-Conjugated Linoleic Acid) Iyasiza Ekunciphiseni Isisindo?

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Ukukhathazeka komphakathi ngokuncipha kwesisindo kufakazele ukukhuphuka okukhulu ezikhathini zamanje. Futhi lokho akuyona into embi - uma kubhekwa izibalo zomhlaba wonke eziveza ukukhuphuka okudlangile kokukhuluphala. Lokhu kuvumelana nokwanda kwesidingo sezindlela ezisebenzayo zokunciphisa umzimba. Ngaphandle kokuvivinya umzimba nokudla njalo, izithasiselo ezithile ziyatholakala ukuze wehlise isisindo ngempumelelo. Funda ukuze wazi ngokuningiliziwe nge-CLA (i-Conjugated Linoleic Acid), enye yezindlela ezisebenza kahle kakhulu ezisiza ukunciphisa umzimba.

Yini i-Conjugated Linoleic Acid?

Eyaziwa nangokuthi i-CLA, iyi-fatty acid yemvelo ekhona emikhiqizweni yobisi nenyama. I-omega-6 fatty acid, ingumkhiqizo wokugaywa ngamagciwane esiswini sokuqala noma ngamahemuhemu ezilwane ezidla utshani njengezimbuzi, izimvu, izinyathi, izinkomo. Iyatholakala nasezinkukhu. I-linoleic acid iguqulwa ibe yi-CLA ngamagciwane abilayo (i-Butyrivibrio fibrisolvens) emkhakheni wokugaya ukudla wezilwane ezondla utshani. I-fatty acid ikhiqizwa nasezimbonini, ngokusebenzisa i-hydrogenation ngokwengxenye noma ukwelashwa kokushisa kwe-linoleic acid ^[1] , ^[okubili] .

Olunye ucwaningo lukhombisa ukuthi inani le-CLA elitholakala enyameni nasemikhiqizweni yobisi lincike eminyakeni yobudala besilwane, ukuzala kwaso, indlela esidla ngayo nezinye izinto zesizini. I-CLA, ngemuva kokuguqulwa kwayo emkhakheni wokugaya ukudla, igcinwa ezicutshini zezicubu zezilwane nobisi.

I-CLA yizinhlobo ezahlukahlukene futhi ezivelele yi-c9, t11 (cis-9, trans-11) ne-t10, c12 (trans-10, cis-12). Ngaphandle kokudla inyama nemikhiqizo yobisi, ungafaka i-CLA ohlelweni lwakho ngokusebenzisa izithako (amaphilisi nesiraphu) ^[3] .

I-CLA iqukethe izinzuzo ezahlukahlukene, lapho ukulahleka kwesisindo kuyiyona ebalulekile. Ngaphandle kwalokho, i-fatty acid kuthiwa isiza ukulwa nomdlavuza, ukwelapha i-asthma, ukuthuthukisa ukwakheka komzimba, ukunciphisa amazinga e-cholesterol, ukukhulisa amasosha omzimba, ukulawula ukungezwani komzimba, ukuphatha isifo sikashukela noshukela wegazi, nokulwa nokuvuvukala. Yize ixhunyaniswe nalezi zinzuzo ezibalwe ngenhla, ucwaningo olunzulu lubheke kakhulu kumthelela onalo ekwehliseni isisindo nasekushiseni amafutha omzimba ^[4] .

I-Linoleic Acid Ehlanganisiwe Yokulahlekelwa Isisindo

Izinsiza ze-CLA ekwehliseni amafutha omzimba wakho ngokukhuphula amazinga we-basal metabolic. I-fatty acid ibangela uchungechunge lokuphendula kwamakhemikhali okushukumisa inqubo yokushisa amafutha emzimbeni wakho. Ingasebenza ngokusheshisa imetabolism yakho, ngokwandisa ukumelana ne-insulin yakho, ngokusiza umzimba wakho uhlanganise amafutha agcinwe futhi ngokubulala amangqamuzana amhlophe anamafutha ^[5] .

Ngokuya ngenani locwaningo olwenziwe ekuqondeni umthelela we-CLA ekwehliseni isisindo, kungafakazelwa ukuthi i-fatty acid ithinta ukulahleka kwesisindo ngokusebenza kuma-PPAR-gamma receptors ukuze kuvinjelwe izakhi zofuzo ezibhekele ukugcinwa kwamafutha kanye ne-adipocyte (fat cell) ukukhiqizwa. Ngalokhu, izinsiza ze-CLA ekuvimbeleni ukuzuza kwesisindo - ngakho-ke kunciphisa ukufakwa kwamafutha. Ngokunjalo, le nqubo isiza ukukhulisa ukusebenza kwesibindi, iqhubeke nokunciphisa okufakwa emafutheni. Ukusetshenziswa kwe-CLA kuphakamisa inani lamandla asetshenziswa ngumzimba wakho, kusiza ekushisweni kwamafutha ngokushesha ^[6] , ^[7] .

I-CLA nayo ikhonjisiwe ukuthi ikhulisa ukusutha, ngakho-ke ikushiya uzizwa ugcwele. Lokhu kuzosiza ekunciphiseni ukuthanda kwakho ukudla kanye nesidingo sokudla njalo ukudla. I-CLA isebenza ngokunciphisa izinto ezisayina indlala ezakhiwe endaweni ye-hypothalamus yobuchopho bakho.

Olunye ucwaningo lwenziwa kwabesilisa nabesifazane abakhuluphele ngokweqile abangu-180, izibalo eziqondile kwaba ngabesifazane abayi-149 nabesilisa abangama-31. Leli qembu libhekwe isikhathi esiyizinyanga eziyi-12. Leli qembu lahlukaniswa laba amaqoqo amancane amathathu futhi lanikezwa amaphilisi aseshelfini (ama-4.5 amagremu we-80% CLA) nsuku zonke, ukwakheka kwesiraphu (3.6 amagremu ka-76% CLA kufihlwe ku-capsule) nsuku zonke namaphilisi we-placebo agcwele uwoyela womnqumo ngokulandelana. Ucwaningo lwenziwe ngaphandle kokwenza ushintsho ekudleni kwabantu noma emikhubeni yabo yansuku zonke ^[8] .

Ngesikhathi sokubuka, kwabikwa ukuthi abantu badle ama-calories ambalwa futhi bafunda ukunciphisa ukudla abakudlayo. Lapho isifundo sesiqediwe, kwavezwa ukuthi amaqembu adla amaphilisi e-CLA nesiraphu abe nokwehla okukhulu kwesisindo. Iqembu eladla amaphilisi e-CLA lalahlekelwa ngamafutha omzimba angu-7%, kanti iqembu eladla isiraphu ye-CLA lalahlekelwa ngamafutha omzimba angu-9%. Futhi futhi ithuthukise isisindo semisipha ^[9] , ^[10] .

Kodwa-ke, umuntu kufanele aqonde ukuthi i-CLA ayisinciphisi isisindo somzimba jikelele kepha ivimbela amangqamuzana amafutha ukuba akhule futhi akhe amanoni amaningi emzimbeni wakho - nawo wona asiza ekwehliseni isisindo. Isimo sokucindezela se-fatty acid silinganisela isidingo esiqhubekayo sokudla noma isidlo, nakho okusebenza ekwehliseni isisindo sakho ^{[ishumi nanye]} . I-CLA inenzuzo enkulu ekwehliseni amafutha esiswini, amanoni abekwe esiswini sakho.

Ucwaningo olwenziwe yi-University of Wisconsin-Madison lwaqinisekisa ukuthi i-CLA ishisa amanoni ulele. Noma umzimba wakho uphumule, i-acid enamafutha isebenza indlela yayo ekususeni amafutha amaningi emzimbeni wakho. Ucwaningo luveze ukuthi i-CLA ithatha cishe amasonto ama-2-3 ^[12] ukusebenza nokukhuthaza ukunciphisa umzimba.

Ukuhlanganisa i-CLA nempilo enempilo kuyimpendulo engcono yokunciphisa amafutha. Kanye nemvelo yayo yokucindezela namandla okushisa amafutha, ukufaka i-fatty acid ekudleni kwakho kungakusiza ukuqeda amafutha angafuneki. Nciphisa isitashi noshukela bese ufaka amafutha emifino amaningi namaprotheni, iyogathi, izithelo nemifino eluhlaza ^[13] , ^[14] .

Ukugxila esilinganisweni esifanele se-fatty acid yokwehlisa isisindo, kungakhonjiswa ukuthi izifundo eziningi zinikeze abahlanganyeli phakathi kwamagramu amathathu kuya kwamane nsuku zonke. Ngokwabacwaningi, amagremu amathathu kuya kwamane isikhathi esingamasonto ayi-12 inani elifanele. Kodwa-ke, kungcono ukuxoxa nodokotela wakho ngaphambi kokufaka i-CLA ekudleni kwakho nasohambweni lwakho lokwehlisa isisindo ^{[ishumi nanhlanu]} .

Uma i-BMI yakho (i-Body Mass Index) ingaphansi kuka-18.5, akumele uyisebenzise i-CLA ngoba ingadala izinkinga ezinkulu kanye nemiphumela emibi. Kufanelekile kakhulu kubantu abane-BMI engaphezulu kwama-23 ^[16] .

Bheka i-BMI yakho lapha .

Ukudla Okune-Linoleic Acid Ehlanganisiwe

Njengoba abantu bengenakukwazi ukuhlanganisa i-CLA, umuntu kufanele adle ukudla okunezinga eliphakeme le-CLA ukukufaka ohlelweni lwakho. Ngaphandle kokwehla kwesisindo, kufanele usebenzise i-CLA ngokusebenza kahle komzimba wakho ^[17] .

Imikhiqizo yobisi nemikhiqizo yobisi

• Amamililitha angama-250 ubisi lwezinkomo ezondliwa ngotshani aqukethe ama-milligram angama-20-30
• Ama-gramu angama-20 oshizi wenkomo onotshani aqukethe ama-milligram angama-20-30
• Amamililitha angama-250 ubisi lonke luqukethe ama-milligram angu-5.5
• U-250 milliliters buttermilk aqukethe ama-5.4 milligrams
• Ama-yoghurt angama-170 aqukethe ama-milligram angu-4.8
• 1 isipuni ibhotela iqukethe 4,7 milligrams
• Isipuni esingu-1 ukhilimu omuncu uqukethe ama-milligram angu-4.6
• Amagremu ayi-100 cottage shizi aqukethe ama-milligram ayi-4.5
• Amagremu ayi-100 cheddar aqukethe ama-milligram ayi-4.1
• & frac12 inkomishi i-vanilla ice cream iqukethe ama-milligram angu-3.6

Iqanda, inhlanzi nenyama

• Amagremu ayi-100 enkomo yenkomo enotshani aqukethe ama-milligram angama-30
• Imvu engu-100 gram eyondliwe ngotshani iqukethe ama-milligram angu-5.6
• 150 amagremu salmon aqukethe ama-milligram ayi-0.3
• I-100 gram veal iqukethe ama-2.7 milligrams
• 1 isikhuphasha seqanda siqukethe ama-milligram angu-0.6
• Amagremu ayi-100 ingulube aqukethe ama-milligram ayi-0.4

Abanye

• Isipuni esingu-1 samafutha kakhukhunathi aqukethe ama-milligram ayi-0.1
• Isipuni esingu-1 samafutha ka-sunflower aqukethe ama-milligram angu-0.4 ^[18] .

Imiphumela Emibi Ye-Linoleic Acid Ehlanganisiwe

Njenganoma iyiphi enye into ezuzisayo, ngisho ne-CLA inezinto ezithile ezingezinhle eziphathelene nayo ^[19] , ^{[amashumi amabili]} .

• Kwezinye izimo, i-CLA ingadala ukuvuvukala futhi iholele ekumelaneni ne-insulin.
• Kungadala ukunqwabelana esibindini.
• Ukweqisa ngokweqile ku-CLA kuzodala isifo sohudo, ubuhlungu besisu, isicanucanu nokuqunjelwa.
• Isiraphu ye-CLA inganciphisa inani le-cholesterol 'enhle' ye-HDL emzimbeni wakho futhi ikhuphule i-cholesterol 'embi' ye-LDL.
• Kungakhuphula ukubalwa kwamaseli amhlophe egazi, okungadala ukuvuvukala komthambo.
• I-CLA ingadala ukwehla kwamazinga kashukela egazini, okubeka ingozi yesifo sikashukela.
• Uma unomlando womndeni wesifo senhliziyo, gwema ukusebenzisa izithasiselo ze-CLA.
• Ukusetshenziswa ngokweqile kwe-CLA kungalimaza imisebenzi yakho yegazi, kubeka ingozi yezifo zenhliziyo.

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2. [okubili]IPark, Y., Albright, K. J., Liu, W., Storkson, J. M., Cook, M. E., & Pariza, M. W. (1997). Umphumela we-conjugated linoleic acid ekwakhiweni komzimba kumagundane. AmaLipids, 32 (8), 853-858.
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