Hāʻawi ʻo CLA (Conjugated Linoleic Acid) i ke kaumaha o ke kaupaona?

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ʻO ka pīhoihoi o ke kaiāulu me ka pohō kaumaha ka mea i ʻike maka i ka piʻi nui i kēia manawa. A ʻaʻole ia he mea maikaʻi ʻole - e noʻonoʻo ana i nā helu helu honua e hōʻike nei i ka piʻi nui o ka momona. Kūlike kēia i ka piʻi ʻana o ka noi no nā ʻano hana hoʻemi kaumaha. Kaawale mai ka hoʻoikaika kino mau a me ka make ʻana o ka papaʻai, loaʻa pū kekahi mau mea hoʻopihapiha no ka pohō kaumaha. E heluhelu e ʻike ai i ke kikoʻī e pili ana iā CLA (Conjugated Linoleic Acid), kekahi o nā ana kūpono e kōkua ana i ka pohō kaumaha.

pāʻani hiʻohiʻona o nā noho aliʻi

He aha ka Conjugated Linoleic Acid?

ʻIke ʻia hoʻi ma ke ʻano he CLA, he waikawa momona maoli i loaʻa i nā huahana waiū a me kaʻiʻo. ʻO ka omega-6 fatty acid, he huahana ia o ka digestion e nā microbes i loko o ka ʻōpū mua a i ʻole nā ​​lono o nā holoholona ʻai mauʻu e like me nā kao, nā hipa, nā buffaloes, nā bipi. Loaʻa pū ia i nā moa. Hoʻololi ʻia ka waikawa linoleic i CLA e nā koʻohune fermentative (Butyrivibrio fibrisolvens) i ka digestive tract o nā holoholona hānai mauʻu. Hana ʻia ka fatty acidly ma kahi ʻenehana pū kekahi, ma o ka hydrogenation hapa a i ʻole ka mālama wela ʻana o ka waikawa linoleic ^[1] , ^[elua] .

Kuhi kekahi mau noiʻi i ka nui o CLA i loaʻa i kaʻiʻo a me nā huahana waiū e pili ana i ka makahiki o ka holoholona, ​​ka lāhui, kāna papaʻai a me nā kumu kau ʻē aʻe. ʻO ka CLA, ma hope o kona hoʻololi ʻana i ka tract digestive, mālama ʻia i loko o nā mākala a me nā waiū o nā holoholona.

He ʻano ʻokoʻa ʻo CLA a ʻo nā mea koʻikoʻi he c9, t11 (cis-9, trans-11) a me t10, c12 (trans-10, cis-12). Kaawale mai ka ʻai ʻana i ka iʻa a me nā huahana waiū, hiki iā ʻoe ke kiʻi iā CLA i loko o kāu ʻōnaehana ma o nā mea hoʻopihapiha (pills and syrup) ^[3] .

Loaʻa nā CLA i nā pono like ʻole, me ka lilo o ke kaumaha ka mea nui. Ma waho o kēlā, ua koi ʻia ka waikawa momona e kōkua i ke kaua ʻana i ka maʻi ʻaʻai, mālama i ka hānō, hoʻomaikaʻi i ke kino o ke kino, hoʻoliʻiliʻi i nā kiʻekiʻe kolesterol, hoʻonui i ka palekana ʻOiai pili ia me nā pōmaikaʻi i ʻōlelo ʻia aʻe nei, ua nānā nui ka nānā ʻana i ka hopena o ka hōʻemi ʻana i ka kaumaha a me ka puhi ʻana i ka momona o ke kino. ^[4] .

ʻO Conjugated Linoleic Acid No ka Lilo Lilo

Kōkua ʻo CLA i ka hōʻemi ʻana i kou momona o ke kino e ka hoʻokiʻekiʻe ʻana i nā helu metabolic basal. Hoʻokumu ka waikawa momona i kahi o nā hopena kemika e hoʻonāukiuki i ke kaʻina hana kuni momona i kou kino. Hiki iā ia ke hana ma ka wikiwiki ʻana i kāu metabolism, ma ka hoʻonui ʻana i ke kūpaʻa o ka insulin, ma ke kōkua ʻana i kou kino e hoʻoneʻe i ka momona a me ka luku pū ʻana i nā momona momona keʻokeʻo. ^[5] .

Wahi a ka helu o nā noiʻi i mālama ʻia i ka hoʻomaopopo ʻana i ka hopena o CLA i ka pohō o ke kaupaona, hiki ke ʻōlelo ʻia ka hopena o ka momona o ka momona ma ka hana ʻana i nā mea loaʻa iā PPAR-gamma i mea e kāohi ai i nā ʻāpana e mālama i ka mālama momona a me ka adipocyte (momona cell) hana. Ma o kēia, kōkua aku ʻo CLA i ka pale ʻana i ka loaʻa waiwai - no laila ke kaupalena nei i nā waihona momona. Pēlā nō, kōkua kēia hana i ka hoʻonui ʻana i ka hana o ke ake, e hoʻoliʻiliʻi hou ana i nā waihona momona. Hoʻonui ka Consume CLA i ka nui o ka ikehu i hoʻohana ʻia e kou kino, e kōkua ana i ka wikiwiki o ka momona o ka momona ^[6] , ^[7] .

Hōʻoia ʻia ka CLA e hoʻonui i ka māʻona, no laila e waiho nei iā ʻoe e piha piha. ʻO kēia ke kōkua e hōʻemi i kou makemake a me ka pono e hoʻopau mau i ka meaʻai. Hana ʻo CLA ma ka palena ʻana i nā mea hōʻailona wī i hoʻomohala ʻia ma ka hypothalamus o kou lolo.

Ua mālama ʻia kahi noiʻi ʻē aʻe ma 180 mau kāne a me nā wahine i kaupaona, me nā helu kikoʻī 149 wahine a 31 kāne. Ua mālama ʻia ka hui no kekahi mau makahiki he 12. Ua hoʻokaʻawale ʻia ka hui i ʻekolu mau pūʻulu a hāʻawi ʻia me nā pila waho ʻole (4.5 gram o 80% CLA) i kēlā me kēia lā, ʻo ka syrup formulate (3.6 gram o 76% CLA i hoʻohuli ʻia i kahi capsule) i kēlā me kēia lā a me nā capsule placebo i piha me ka aila ʻoliva. pakahi. Ua hoʻokō ʻia ke aʻo ʻana me ka ʻole o nā loli i ka ʻai a kēlā me kēia kanaka a i ʻole nā ​​maʻamau o kēlā me kēia lā ^[8] .

pūʻulu lauoho no ka lauoho mānoanoa

I loko o ka manawa o ka nānā ʻana, ua hōʻike ʻia ua hoʻopau ʻia kēlā me kēia kanaka i nā kalepona he nui a ua aʻo e hōʻemi i kā lākou lawe ʻana i ka meaʻai. I ka pau ʻana o ke aʻo ʻana, ua hōʻike ʻia ua hōʻemi nui ʻia nā hui i hoʻopau i nā pila CLA a me ka syrup. ʻO ka hui nāna i hoʻopau i nā pila CLA i loaʻa iā 7% ka momona o ke kino, a ʻo ka hui nāna i hoʻopau i ka syrup CLA he 9% ka momona o ke kino. A ua hoʻomaikaʻi hoʻi i ka nui o nā mākala ^[9] , ^[10] .

Eia nō naʻe, pono e hoʻomaopopo kekahi ʻaʻole hiki i ka CLA ke hōʻemi i ke kaumaha o ke kino āpau akā paʻa i nā momona momona mai ka nui ʻana a hana i nā momona i kou kino - a laila kōkua ia i ka hōʻemi ʻana i ka paona. ʻO ke ʻano suppressant o ka waikawa momona ka palena i ka pono mau e ʻai a meaʻai māmā paha, kahi e hana ai i ka hōʻemi ʻana i kou kaumaha ^{[umikumākahi]} . He mea maikaʻi loa ʻo CLA i ka hōʻemi ʻana i ka momona o ka ʻōpū, ka momona i waiho ʻia a puni kou ʻōpū.

ʻO kahi noiʻi i alakaʻi ʻia e ke Kulanui o Wisconsin-Madison i ʻōlelo ʻia e kuni ana ka CLA i ka momona ke hiamoe ʻoe. ʻOiai ke hoʻomaha o kou kino, hana ka momona waiʻona i ka lawe ʻana i ka momona nui mai kou kino. Ua hōʻike ʻia nā noiʻi ua lōʻihi ka lōʻihi o ka CLA ma mua o 2-3 mau pule ^[12] e ʻeleu a paipai i ka hoʻohaʻahaʻa kaumaha.

ʻO ka hoʻohui ʻana iā CLA me kahi nohona olakino ka pane maikaʻi loa no ka hōʻemi ʻana i ka momona. Me kona ʻano suppressant a me ka hiki i ke ahi momona, ke hoʻohui nei i ka waikawa momona i kāu papaʻai hiki ke kōkua iā ʻoe e pakele i ka momona i makemake ʻole ʻia. E hoʻēmi i nā starches a me kō a hoʻokomo i nā mea momona a me nā protein, yoghurt, nā huaʻai a me nā mea kanu ʻōmaʻomaʻo ^[13] , ^[14] .

Ke nānā nei i ka mahele optimum o ka momona momona no ka pohō o ke kaupaona, hiki ke kuhikuhi ʻia ua hāʻawi ka hapanui o nā noiʻi i nā mea i komo ma waena o ʻekolu a ʻehā mau lā i kēlā me kēia lā. Wahi a nā kānaka noiʻi, ʻekolu a ʻehā mau gram no kahi manawa o 12 mau pule ka nui kūpono. Eia nō naʻe, ʻoi aku ka maikaʻi e kūkākūkā me kāu kauka ma mua o ka hoʻokomo ʻana iā CLA i kāu papaʻai a me kāu huakaʻi i ka pohō kaumaha ^{[umikumālima]} .

Inā ʻoi aku ka nui o kāu BMI (Index Mass Mass) ma lalo o 18.5, ʻaʻole pono ʻoe e ʻai iā CLA no ka mea he kumu ia no nā pilikia koʻikoʻi a me nā hopena maikaʻi ʻole. ʻOi aku ka maikaʻi no nā kānaka me ka BMI ma luna o 23 ^[16] .

E hōʻoia i kāu BMI ma aneʻi .

Nā meaʻai me ka Conjugated Linoleic Acid

ʻAʻole hiki i nā kānaka ke synthesize iā CLA, pono e hoʻopau kekahi i nā meaʻai me kahi pae CLA kiʻekiʻe e komo ai i kāu ʻōnaehana. Ma waho o ka pohō kaumaha, pono ʻoe e ʻai iā CLA no ka hana kūpono o kou kino ^[17] .

Nā mea hana waiū a me nā mea waiū

• Loaʻa nā 20-30 milligrams i ka waiū bipi hānai hānai hānai 250 mau
• Loaʻa i ka 20 gram ka hānai bipi hānai hānai i 20-30 milligrams
• 250 mau mililita holoʻokoʻa i piha i ka 5.5 milligrams
• Aia i loko o ka 250 milliliter buttermilk nā 5.4 milligrams
• Loaʻa i ka 170 gram yoghurt nā 4.8 milligrams
• Loaʻa i ka 1 punetēpēpata ka 4.7 milligrams
• Loaʻa i ka ʻelima punetune kaona kirima i 4.6 milligrams
• Loaʻa i ka ʻelima hale 100 mauʻu nā 4.5 milligrams
• Loaʻa i ka palaoa 100 cheddar ka 4.1 milligrams
• & frac12 cup vanilla ice cream nā 3.6 milligrams

ʻO ka hua moa, ka iʻa a me kaʻiʻo

• Loaʻa nā 30 milligrams i ka 100 gram o ka pipi i hānai ʻia i ka mauʻu
• Aia i loko o 100 gram mau hipa hānai hānai hānai he 5.6 milligrams
• 150 gram salemona he 0.3 milligrams
• Loaʻa nā 2.7 milligrams i ka palaoa 100 gram
• Loaʻa i ka hua moa hua moa he 0.6 milligrams
• Loaʻa i ka 100 gram puaʻa ka 0.4 milligrams

ʻO haʻi ʻē aʻe

• Loaʻa i ka ʻaila niu he 1 i ka 0.1 milligrams
• Loaʻa i ka ʻaila sunflower he 1 i ka milika 0.4 milligrams ^[18] .

pehea e hoʻohana ai i ka aila lāʻau kī no ka lauoho

Nā ʻaoʻao ʻaoʻao o Conjugated Linoleic Acid

E like me nā mea pono ʻē aʻe, ʻo CLA kekahi mau mea maikaʻi ʻole e pili ana iā ia ^[19] , ^[iwakālua] .

• I kekahi mau hihia, hiki i ka CLA ke hoʻoulu i ke ahi a alakaʻi i ke kūpaʻa ʻana o ka insulin.
• Hiki paha iā ia ke hōʻiliʻili i ke ake.
• ʻO ka overdosing ma CLA ke kumu o ka maʻi diarrhea, ʻeha o ka ʻōpū, kahe a me ka ʻōpū.
• Hiki i ka CLA syrup ke hoʻēmi i ka helu o ka HDL 'maikaʻi' kolesterol i kou kino a hoʻokiʻekiʻe i ka LDL 'maikaʻi' kolesterol.
• Hiki paha ke hoʻonui i ka helu keʻokeʻo o ke koko keʻokeʻo, kahi e hiki ai ke hoʻoulu i ke aʻa.
• Hiki i ka CLA ke hana i nā fluctuations i ke kiʻekiʻe o ke kō kō, e waiho ana i ka makaʻu o ka maʻi kō.
• Inā loaʻa iā ʻoe ka moʻolelo ʻohana o ka maʻi puʻuwai, e hōʻalo i ka ʻai ʻana i nā mea hoʻōla CLA.
• Hiki i ka overconsuming o CLA ke hōʻino i nā hana o kou kīʻaha koko, i ka makaʻu ʻana i nā maʻi puʻuwai.

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