Uthini umahluko phakathi kweChlorella kunye ne-Spirulina?

Umxholo

• Umahluko phakathi kwe-chlorella kunye ne-spirulina
• I-Chlorella iphezulu kumanqatha nakwiikhalori
• I-Chlorella iqulethe amanqanaba aphezulu e-omega-3 fatty acids
• Zombini ziphezulu kwii-antioxidants
• I-Spirulina inokuphakama kwiprotheni
• Zombini zinokuxhamla kulawulo lweswekile yegazi
• Zombini zinokuphucula impilo yentliziyo
• Yeyiphi esempilweni?
• Umgca wezantsi

I-Chlorella kunye ne-spirulina ziindlela ze-algae eziye zaduma kwihlabathi lokuncedisa.

Zombini zineeprofayili ezinomtsalane zezondlo kunye nezibonelelo ezinokubakho kwezempilo, njengokunciphisa umngcipheko wesifo sentliziyo kunye nokuphucula ulawulo lweswekile yegazi ().

Eli nqaku liphonononga umahluko phakathi kwe-chlorella kunye ne-spirulina kwaye livavanye ukuba umntu usempilweni na.

Umahluko phakathi kwe-chlorella kunye ne-spirulina

I-Chlorella kunye ne-spirulina zezona zixhobo zinegalikhi zaziwayo kwintengiso.

Ngelixa bobabini beqhayisa ngeprofayili enesondlo kunye nezibonelelo ezifanayo zempilo, banomahluko okwahlukileyo.

I-Chlorella iphezulu kumanqatha nakwiikhalori

I-Chlorella kunye ne-spirulina zisa inani lezondlo.

I-ounce enye (28-gram) yokukhonza kwezi algae iqulethe oku kulandelayo (2, 3):

Ngelixa iiprotein, iicarbohydrate, kunye nokuqanjwa kwamafutha zifana kakhulu, umahluko wazo obalulekileyo wesondlo ulele kwikhalori, ivithamin, kunye nomxholo wezimbiwa.

I-Chlorella iphezulu kwi:

• iikhalori
• I-omega-3 fatty acids
• Iphondo A
• uyayin
• nemagniziyam
• intsimbi
• zinc

I-Spirulina iphantsi kweekhalori kodwa iqulethe inani eliphezulu le:

• uyayin
• thiamine
• intsimbi
• ubhedu

I-Chlorella iqulethe amanqanaba aphezulu e-omega-3 fatty acids

I-Chlorella kunye ne-spirulina ziqulathe inani elifanayo lamafutha, kodwa uhlobo lwamafutha lwahluka kakhulu.

Zombini i-algae zityebe ngakumbi kumafutha e-polyunsaturated, ngakumbi i-omega-3 fatty acids (, 5, 6, 7).

I-Omega-3 kunye ne-omega-6 fatty acids zibalulekile kumafutha e-polyunsaturated abalulekile ekukhuleni kweseli ngokufanelekileyo kunye nokusebenza kwengqondo (8).

Zithathwa njengezibalulekileyo kuba umzimba wakho awukwazi ukuzivelisa. Ke ngoko, kuya kufuneka uzifumane kwisidlo sakho (8).

Ukungeniswa kwamafutha e-polyunsaturated kunxulunyaniswe nomngcipheko osezantsi wesifo sentliziyo, ngakumbi xa kufakwe amafutha (9, 11, 12).

I-Omega-3 fatty acids, ngakumbi, inxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa ukudumba, ukuphuculwa kwethambo, kunye nomngcipheko ophantsi wesifo sentliziyo kunye nomhlaza othile (,,).

Nangona kunjalo, kuya kufuneka usebenzise izixa ezikhulu kakhulu zezi algae ukuhlangabezana neemfuno zemihla ngemihla ze-omega-3. Ngokwesiqhelo abantu badla kuphela amancinci amancinci ().

Zombini ezi ntlobo ze-algae zineentlobo ezahlukeneyo zamafutha e-polyunsaturated.

Nangona kunjalo, uphononongo oluhlalutye imixube yeasidi enamafutha kule algae yafumanisa ukuba i-chlorella iqulethe ii-omega-3 fatty acids ezininzi, ngelixa i-spirulina iphezulu kwi-omega-6 fatty acids (5,).

Nangona i-chlorella ibonelela ngamafutha e-omega-3, i-algal eyongezelelweyo ye-oyile lukhetho olungcono kwabo bafuna ezinye iindlela zokuxhasa izilwanyana omega-3.

Zombini ziphezulu kwii-antioxidants

Ukongeza kumanqanaba aphezulu e-polyunsaturated fat, zombini i-chlorella kunye ne-spirulina ziphezulu kakhulu kwii-antioxidants.

Ezi ziikhompawundi ezisebenzisanayo kunye nokunciphisa ii-radicals zasimahla emzimbeni wakho ukunqanda ukonakala kweeseli kunye nezicubu ().

Kwisifundo esinye, abantu abangama-52 ababetshaya imidiza bongezwe nge-6.3 gram ye-chlorella okanye i-placebo iiveki ezi-6.

Abathathi-nxaxheba abafumene isongezelelo bafumana ukonyuka kwe-44% kumanqanaba egazi le-vitamin C kunye ne-16% yokunyuka kwamavithamini E. Zombini ezi vithamini zineempawu zokulwa ne-antioxidant ().

Ngaphaya koko, abo bafumana isongezelelo se-chlorella bakwabonisa ukwehla okukhulu kumonakalo we-DNA ().

Kwesinye isifundo, abantu abangama-30 abanezifo ezingapheliyo zokuphefumula (COPD) badla i-1 okanye i-2 gram ye-spirulina imihla ngemihla iintsuku ezingama-60.

Abathathi-nxaxheba banamava okunyuka kwama-20% kumanqanaba egazi e-antioxidant enzyme superoxide dismutase, kunye nokunyuka okungama-29% kumanqanaba e-vitamin C. ()

Amanqanaba egazi okuphawula okubalulekileyo koxinzelelo lwe-oxidative nawo anciphile ukuya kuthi ga kwiipesenti ezingama-36. ()

I-Spirulina inokuphakama kwiprotheni

Impucuko ukubuyela umva njengeeAztec zisebenzise i-algae, ezinje nge-spirulina kunye ne-chlorella, njengokutya ().

Ngenxa yomxholo weprotheni ephezulu, i-NASA isebenzise i-spirulina njengesongezelelo sokutya koosomajukujuku ngexesha lokuhamba kwesithuba (19).

Okwangoku, izazinzulu ziphanda i-chlorella njengeprotheni ephezulu enokubakho, umthombo wokutya okunesondlo kwimishini emide emajukujukwini (20, 22).

Iprotein efumaneka kwi-spirulina kunye ne-chlorella iqulethe zonke ii-amino acid, kwaye umzimba wakho uyifunxa ngokulula (, 24, 25).

Ngelixa i-chlorella kunye ne-spirulina zombini zinexabiso eliphezulu le-protein, uphando lubonisa ukuba ezinye iintlobo ze-spirulina zinokuba ne-10% yeeprotheyini ngaphezulu kune-chlorella (,,,).

I-Chlorella ityebile kwi-omega-3 fatty acids, ivithamin A, riboflavin, isinyithi kunye ne-zinc. I-Spirulina iqulethe i-thiamine, ubhedu, kunye neeprotheyini ezininzi.

Zombini zinokuxhamla kulawulo lweswekile yegazi

Izifundo ezininzi zibonise ukuba zombini i-chlorella kunye ne-spirulina zinokuxhamla kulawulo lweswekile yegazi.

Ngokuchanekileyo le nto isebenza kanjani, kodwa izifundo ezininzi zibonise ukuba i-spirulina inokunceda ukwandisa ubuntununtunu kwizilwanyana nakubantu (, 30, 31).

Ubuntununtunu be-insulin ngumlinganiso wokuba iiseli zakho zisabela njani kwihomoni ye-insulin, evala iswekile egazini (iswekile yegazi) egazini nakwiiseli apho inokusetyenziselwa amandla.

Ngaphaya koko, izifundo ezininzi zabantu zifumanise ukuba ukuthatha izongezo ze-chlorella kunokunyusa ulawulo lweswekile yegazi kunye nobuntununtunu be-insulin.

Ezi ziphumo zinokuba luncedo ngakumbi kwabo banesifo seswekile okanye ukumelana ne-insulin (, 33,).

Olunye uphando lubonisa ukuba i-spirulina kunye ne-chlorella zinokunceda ukunciphisa amanqanaba eswekile yegazi kunye nokunyusa ubuntununtunu be-insulin.

Zombini zinokuphucula impilo yentliziyo

Izifundo zibonise ukuba i-chlorella kunye ne-spirulina zinako ukuphucula impilo yentliziyo ngokuchaphazela ukwakheka kwegazi lipid kunye namanqanaba oxinzelelo lwegazi.

Kwisifundo esinye esilawulwayo seveki ezi-4, abathathi-nxaxheba abangama-63 ababenikwe iigrama ezi-5 ze-chlorella yonke imihla babonisa ukuncipha nge-10% kwi-triglycerides iyonke, xa kuthelekiswa neqela le-placebo ().

Ngaphaya koko, abo bathathi-nxaxheba baphinde bafumana ukuncipha nge-11% kwi-LDL (embi) ye-cholesterol kunye ne-4% yokunyuka kwe-HDL (elungileyo) ye-cholesterol ().

Kwesinye isifundo, abantu abanexinzelelo oluphezulu lwegazi abathathe i-chlorella yokuncedisa imihla ngemihla kwiiveki ezili-12 babenokunciphisa ukufundwa kwengcinezelo yegazi, xa kuthelekiswa neqela le-placebo (36).

Ngokufanayo ne-chlorella, i-spirulina inokuzuza iprofayile ye-cholesterol kunye noxinzelelo lwegazi.

Isifundo seenyanga ezi-3 kubantu abangama-52 abane-cholesterol ephezulu bafumanisa ukuba ukuthatha i-1 gram ye-spirulina ngosuku kwehlise i-triglycerides malunga ne-16% kunye ne-LDL (embi) ye-cholesterol malunga ne-10% ().

Kwesinye isifundo, abathathi-nxaxheba abangama-36 abanexinzelelo lwegazi bafumana i-6-8% yokunciphisa amanqanaba oxinzelelo lwegazi emva kokuthatha i-4.5 gram ye-spirulina ngosuku ngeeveki ezi-6 ().

Izifundo ziye zafumanisa ukuba zombini i-chlorella kunye ne-spirulina inokunceda ukuphucula iprofayile ye-cholesterol kunye nokunciphisa uxinzelelo lwegazi.

Yeyiphi esempilweni?

Zombini ezi ntlobo zobulembu zinezixa ezikhulu zezondlo. Nangona kunjalo, i-chlorella iphezulu kwi-omega-3 fatty acids, i-vitamin A, i-riboflavin, i-iron, i-magnesium kunye ne-zinc.

Nangona i-spirulina inokuphakama kancinci kwiprotheyini, olunye uphando lubonisa ukuba umxholo weprotein kwi-chlorella uyathelekiswa (,,).

Amanqanaba aphezulu e-polyunsaturated fats, antioxidants, kunye nezinye iivithamini ezikhoyo kwi-chlorella zinika isibonelelo esincinci sesondlo ngaphezulu kwe-spirulina.

Nangona kunjalo, bobabini banikezela ngezibonelelo zabo ezizodwa. Enye ayisiyongcono kunenye.

Njengazo zonke izongezo, kungcono ukuthetha nomboneleli wakho wezempilo ngaphambi kokuba uthathe i-spirulina okanye i-chlorella, ngakumbi kwiidosi eziphezulu.

Oku kubaluleke ngakumbi kuba banokunxibelelana namanye amayeza, anje ngegazi elincinci (,).

Ngaphezulu, i-spirulina kunye ne-chlorella zisenokungafaneleki kubantu abaneemeko ezithile ezizimeleyo.

Ukuba unesimo sokuzimela, thetha nogqirha wakho ngaphambi kokuba ungeze i-chlorella okanye i-spirulina kwisondlo sakho (40).

Ukongeza, abathengi kufuneka bathenge kuphela izongezo kwi-brand eyaziwayo ethe yavavanywa ngumntu wesithathu ukuqinisekisa ukhuseleko.

Ngelixa zombini i-chlorella kunye ne-spirulina ziphezulu kwiiproteni, izondlo kunye ne-antioxidants, i-chlorella inesibonelelo esincinci sesondlo ngaphezulu kwe-spirulina.

Nangona kunjalo, zombini ezi zikhetho ezintle.

Umgca wezantsi

I-Chlorella kunye ne-spirulina ziintlobo ze-algae ezinesondlo kwaye zikhuselekile ukuba zingatyiwa ngabantu abaninzi.

Banxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukwehlisa umngcipheko wesifo sentliziyo kunye nokuphuculwa kolawulo lweswekile yegazi.

Nangona i-chlorella iphakame kancinci kwezinye izakhamzimba, awungekhe uhambe gwenxa nokuba.