Ngaba i-CLA kwioyile ye-Safflower inokukunceda ukunciphisa umzimba?

Umxholo

• I-CLA inefuthe elincinci ekulahlekeni kobunzima
• I-oyile ye-Safflower ayisiwo uMthombo olungileyo we-CLA
• I-oyile ye-Safflower iphezulu kwii-Omega-6 Fats
• I-oyile ye-Safflower ayisiyonto ilungileyo yokukhetha ukunciphisa umzimba
• Gxila kumafutha asempilweni okunciphisa umzimba
• Umgca osezantsi

I-linoleic acid edibeneyo, ebizwa ngokuba yi-CLA, luhlobo lwe-asidi ye-polyunsaturated fatty edla ngokusetyenziswa njengesongezo sokunciphisa umzimba.

I-CLA ifunyanwa ngokwendalo kukutya okufana nenyama yenkomo kunye nobisi. Uhlobo olufunyenwe kwizongezo lwenziwa ngokuguqula ngokwamanqatha inqatha efumaneka kwioyile yesaflower.

Izongezo zeoyile ye-Safflower ziye zakhuthazwa njengendlela elula yokuqumbisa amanqatha esisu anenkani kunye nokuthintela ukutya. Baye babonakaliswa nakwiimidlalo zeTV ezifana noGqirha Oz.

Abanye abantu bakholelwa ukuba i-safflower oyile ngokwayo ingumthombo olungileyo we-CLA, kwaye yonyusa ukungenisa kwabo ioyile yemifuno ukunciphisa umzimba.

Eli nqaku lichaza umahluko phakathi kwe-CLA ngokwendalo kunye nefom yayo yokuncedisa, kwaye kutheni ukusebenzisa ioyile ethe tyaba isenokungabi ngumbono olungileyo.

I-CLA inefuthe elincinci ekulahlekeni kobunzima

I-CLA luhlobo lwamafutha atshintshiweyo afunyanwa kwindalo ethile. Ingenziwa nangokutshintsha kwemichiza i-linoleic acid efumaneka kwioyile yemifuno.

I-CLA efumaneka kukutya okufana nenyama yenkomo kunye nobisi ayifani nohlobo oluvela kwioyile yemifuno.

I-CLA yorhwebo (efumaneka kwizongezo) ineprofayile ye-asidi eyahlukileyo kune-CLA yendalo kwaye iphezulu kakhulu kwi-trans-10 kunye ne-cis-12 fatty acids ().

Nangona i-CLA ethathwe kwioyile yemifuno inxulunyaniswa nokulahleka kobunzima kwezinye izifundo, iziphumo ziyaqhubeka.

Umzekelo, uphononongo lwezifundo ezili-18 lubonise ukuba abantu abongeze i-CLA ethathwe ngeoyile yemifuno balahle kuphela iipawundi eziyi-0.11 (0.05 kg) ngeveki, xa kuthelekiswa neqela le-placebo ().

Kwangokunjalo, olunye uphononongo lufumanise ukuba iidosi ze-CLA, ezisusela kwi-2-6 gram ngaphezulu kweenyanga ezi-6-12, zikhokelele ekunciphiseni ubunzima bomyinge weepawundi ze-2.93 (1.33 kg) ().

Nangona bekhuthazwa ngokwazi kwabo ukunyibilikisa amanqatha esisu, uphononongo lwamva nje lufumanise ukuba izongezo ze-CLA zisilele ukunciphisa ukujikeleza kwesinqe emadodeni nakwabafazi ().

Olunye uphononongo lubonise ukuba ukuthatha i-3.2 iigrem zezongezo ze-CLA ngosuku iiveki ezisibhozo azinampembelelo ekunciphiseni amafutha emzimbeni, kubandakanya amanqatha esisu, kubafazi abancinci abatyebileyo ().

Ngaphezulu, izifundo zidibanise izongezo zeCLA ezineziphumo ezibi ezininzi.

Iidosi ezinkulu ze-CLA, njengesixa esibonelelwe kwizongezo, zinxulunyaniswe ne-insulin ukumelana, ukwehla kwe-HDL, ukwanda kokudumba, ukukhathazeka kwamathumbu kunye nokwanda kwamafutha esibindi (,).

Nangona olu ncediso lunokuba nefuthe elilinganayo ekulahlekeni kwesisindo, uluntu lwenzululwazi alukholelwa ().

I-CLA ifunyanwa ngokwendalo kukutya okuthile okanye ngemichiza evela kwioyile yemifuno. Inempembelelo encinci ekulahlekeni kwesisindo kwaye inxulunyaniswa neziphumo ezibi ezininzi.

I-oyile ye-Safflower ayisiwo uMthombo olungileyo we-CLA

Abantu abaninzi bacinga ukuba i-oyile e-safflower ngumthombo olungileyo we-CLA. Nangona kunjalo, ioyile ye-safflower iqulethe i-minuscule kuphela .7 mg ye-CLA ngegram nganye (9).

Ngaphezulu kwe-70% yeoyile yesaflower yenziwe nge-linoleic acid, uhlobo lwe-polyunsaturated omega-6 fatty acid ().

I-Linoleic acid inokuguqulwa ibe yimo ye-CLA esetyenziselwa ukwenza izongezo ezixineneyo.

Abantu abaninzi bacinga ukuba i-CLA yokuhambisa ioyile esongelayo yeyokuhambisa nje ioyile kwifom yepilisi.

Nangona kunjalo, i-CLA yokugcoba ioyile esongelayo oyibonayo kwishelufu iye yatshintshwa ngekhemikhali ukuba ibe nexabiso eliphezulu leCLA, ihlala ngaphezulu kwe-80%.

I-oyile ye-Safflower ngumthombo ohlwempuzekileyo we-CLA kwaye kufuneka itshintshwe ngekhemikhali kwilebhu ukuvelisa ifom ethengiswayo kwizongezo.

I-oyile ye-Safflower iphezulu kwii-Omega-6 Fats

Ioyile ye-Safflower ityebile kumafutha e-omega-6 kwaye ayinamafutha omega-3.

Nangona umzimba wakho udinga zombini ukuze usebenze kwaye uphumelele, uninzi lwabantu luthatha uninzi lwe-omega-6 fatty acids kune-omega-3s.

Ukutya okuqhelekileyo kwaseNtshona kuqikelelwa ukuba kune-20 ye-omega-6s kune-omega-3s ngenxa yexabiso eliphezulu leoyile yemifuno ecoliweyo kunye nokutya okuqhubekekayo ().

Ukujonga ireferensi, umyinge we-omega-6s ukuya kwi-omega-3s kwindawo yokutya yabazingeli bemveli isondele kwi-1: 1 ().

Ukutya okuphezulu kumafutha e-omega-3 kunxulunyaniswe neziganeko ezisezantsi zeswekile, isifo sentliziyo, isifo sengqondo esixhalabisayo kunye nokutyeba kakhulu, ngelixa ukutya okuphezulu kumafutha e-omega-6 kubonisiwe kukonyusa umngcipheko wezi zifo (,,,).

Nangona i-oyile e-safflower ikhuthazwa njengendlela yokuqhumisa amafutha kunye nokunceda ukunciphisa umzimba, ioyile yemifuno etyebile kwi-omega-6s sele ityiwe kakhulu, ngaphandle kwesibonelelo esinqeni sakho.

Ukutya ii-omega-6 zeoli ezityebileyo, njengeoyile yesaflower, eneneni ukwanda umngcipheko wokutyeba kakhulu ().

Ioyile ye-Safflower iphezulu kumafutha e-omega-6, uninzi lwabantu esele lusebenzise ngokugqithileyo. Ukuba ne-omega-6s ezininzi kakhulu kwaye ungonelanga nge-omega-3s kwisidlo sakho kunokuba yingozi kwimpilo iyonke.

I-oyile ye-Safflower ayisiyonto ilungileyo yokukhetha ukunciphisa umzimba

Ngelixa i-oyile e-safflower ayifani ne-CLA yokuhambisa umgubo, obunye ubungqina bubonisa ukuba i-oyile e-safflower inokusebenza ukunciphisa amanqatha esisu.

Nangona kunjalo, uphando lilinganiselwe kakhulu kule ndawo ().

Kwisifundo esinye, abafazi abangama-35 abatyebe kakhulu abanesifo seswekile bafumana i-8 gram yeoyile yokuhambisa okanye i-CLA kwifom yeepilisi iiveki ezingama-36.

Ekupheleni kophononongo, iqela elitya iipilisi zeoyile ezothusayo lafumana ilahleko enkulu kumanqatha esisu xa kuthelekiswa neqela leCLA.

Nangona kunjalo, i-oyile e-safflower inyuse kakhulu i-AST, i-enzyme ebonisa ukonakala kwesibindi xa iphakanyisiwe.

Oku kubalulekile, njengoko izifundo ezininzi zifumanise ukuba ukondla iigundane ukutya okune-oyile okunesitayile kwandise ukuqokelelwa kwamanqatha kwizibindi zazo (20).

Kananjalo, nangona iqela leoyile elikhuselekileyo lifumene ukuncitshiswa kwamanqatha esisu, khange kubekho tshintsho kwi-BMI okanye kwizicwili ezinamanqatha zizonke. Oku kuphakamisa ukuba ukusebenzisa i-safflower oyile kubangele ukuba amanqatha esiswini abekwe kwezinye iindawo zomzimba.

Uninzi lophando kufuneka lwenziwe ukumisela ukuba ukongeza ngeoyile ye-safflower yindlela ekhuselekileyo nesebenzayo yokunyusa ukunciphisa umzimba.

Okwangoku, ubungqina bucebisa ukuba ulungelelwaniso olungalinganiyo lwamafutha omega-6 kwi-omega-3s luyingozi kwimpilo iyonke.

Olu lwazi, ludibene nokungabikho kobungqina bokuba luncedo ekunciphiseni ubunzima, sisizathu esivakalayo sokunciphisa i-safflower oyile ekutyeni kwakho.

Olunye uphando luyafuneka ukumisela ukhuseleko kunye nokusebenza kokusebenzisa i-safflower oyile ukukhuthaza ukulahleka kwamafutha.

Gxila kumafutha asempilweni okunciphisa umzimba

Nangona i-safflower oyile ayisiyonto ilungileyo yokwehla kobunzima, ukwandisa inani lezinye, amafutha asempilweni ekutyeni kwakho.

Ukutya okunotyebileyo kwi-omega-3 ye-anti-inflammatory fats efana ne-salmon, i-walnuts, imbewu ye-chia, i-flax, i-hemp kunye namaqanda amaqanda anokunceda impilo yakho ngeendlela ezininzi.

Umzekelo, uphononongo lweminyaka engama-25 lwabantu abangaphezulu kwama-4,000 olufumanise ukuba abo batya ukutya okuninzi okutyebileyo kwi-omega-3s baneziganeko ezisezantsi zesifo se-metabolic syndrome, kubandakanya amanqatha esisu angaphantsi ().

Kwaye ukutya okunotye kwi-omega-3s kunxulunyaniswa nezibonelelo ezinje ngomngcipheko osezantsi wezifo ezinganyangekiyo ezinjengesifo sentliziyo kunye neswekile ().

Ukusebenzisa i-omega-3 fatty acids ekutyeni okanye kwizongezo kuye kwayanyaniswa nokwehla kokubhubha kwabantu ngokubanzi ().

Ngaphezulu, ukukhetha ukutya okunotye kwi-omega-3s ngaphezulu kweoyile yemifuno egcwele i-omega-6s inika umzimba wakho ukutya okunesondlo.

Umzekelo, i-ounce enye ye-walnuts ihambisa ngaphezulu kwe-20 iivithamini kunye neeminerals kubandakanya i-magnesium, B iivithamini kunye ne-potassium (24).

Inani elilinganayo leoyile ye-safflower ihlwempuzekile kwizondlo, inika kuphela umthombo olungileyo wevithamini E kunye no-K (25).

Ukuba ufuna ukunciphisa umzimba, kungcono ukugxila kumafutha asempilweni. Ukutya ukutya okutyebileyo kwi-omega-3s kunokunceda ekulahlekeni kwesisindo kunye nokuphucula impilo iyonke.

Umgca osezantsi

Ioyile ye-Safflower luhlobo lweoyile yemifuno eguqulweyo ngokwemichiza ukuvelisa izongezo zeCLA.

Nangona kunjalo, ioyile ye-safflower ngokwayo iphantsi kakhulu kwi-CLA kwaye iphezulu kumafutha e-omega-6, athi, ngokugqithileyo, angayilungelanga impilo yakho.

Nangona ukuxhasa nge-CLA kunokukhuthaza isixa esincinci kakhulu sokulahleka kobunzima, ubungqina obuxhasa ukusetyenziswa kweoyile ye-safflower yokulahleka kwamafutha bubuthathaka.

Ukuba ufuna ukunciphisa umzimba kwaye ugcine kude, tsiba izongezo kwaye endaweni yoko ujonge kwiindlela ezizanyisiweyo nezinyani zomsebenzi owandayo kunye nokutya ukutya okusempilweni, okunesondlo.