NGABA I-CLA (I-CONJUGATED LINOLEIC ACID) YOKUNCIPHISA UKUTHOBA UMZIMBA?

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Ukuziqhelanisa noluntu ekulahlekeni kwesisindo kungqinele ukunyuka okukhulu kula maxesha akhoyo. Kwaye ayisiyonto imbi leyo - kuthathelwa ingqalelo amanani-manani ehlabathi abonisa ukunyuka okuxhaphakileyo ekutyebeni kakhulu. Oku kuvumelana nokunyuka kwemfuno yeendlela ezisebenzayo zokunciphisa umzimba. Ngaphandle kokuzilolonga rhoqo kunye nokutya ukutya, ezinye izongezo ziyafumaneka ukuze kusebenze ukunciphisa umzimba. Funda ukuze wazi ngokweenkcukacha malunga ne-CLA (i-Conjugated Linoleic Acid), lelinye lawona manyathelo asebenzayo anceda ukunciphisa umzimba.

Yintoni iConjugated Linoleic Acid?

Ikwabizwa ngokuba yi-CLA, yi-acid yendalo ekhoyo kwiimveliso zobisi kunye nenyama. I-omega-6 fatty acid, iyimveliso yokwetyiswa ziintsholongwane esiswini sokuqala okanye ngamahemuhemu ezilwanyana ezitya ingca ezinje ngeebhokhwe, iigusha, iinyathi, iinkomo. Iyafumaneka nakwiinkukhu. I-linoleic acid iguqulelwa kwi-CLA yintsholongwane ebilayo (i-Butyrivibrio fibrisolvens) kwindawo yokugaya izilwanyana ezondla ngengca. I-acid enamafutha iveliswa kwimizi-mveliso ngokunjalo, ngokusebenzisa inxenye ye-hydrogenation okanye unyango lobushushu lwe-linoleic acid ^[1] , ^[Mbini] .

Olunye uphononongo lubonisa ukuba isixa se-CLA esifunyenwe kwinyama kunye neemveliso zobisi sixhomekeke kubudala besilwanyana, ukuzala, ukutya kwaso kunye nezinye izinto zonyaka. I-CLA, emva kokuguqulwa kwayo kwindlela yokugaya ukutya, igcinwa kwizicubu zezilwanyana kunye nobisi.

I-CLA yeentlobo ezahlukeneyo kwaye eziphambili ziyi-c9, t11 (cis-9, trans-11) kunye ne-t10, c12 (trans-10, cis-12). Ngaphandle kokutya inyama kunye neemveliso zobisi, unokufumana i-CLA kwinkqubo yakho ngokusebenzisa izongezo (iipilisi kunye nesiraphu) ^[3] .

I-CLA inezibonelelo ezahlukeneyo, kunye nokwehla kwesisindo yeyona nto ibalulekileyo. Ngaphandle kwaleyo, i-acid enamanqatha iqinisekisiwe ukuba iyanceda ukulwa nomhlaza, ukunyanga i-asthma, ukuphucula ukwakheka komzimba, ukunciphisa amanqanaba e-cholesterol, ukonyusa amajoni omzimba, ukulawula ukungabikho komzimba, ukulawula isifo seswekile kunye neswekile yegazi, kunye nokulwa nokudumba. Nangona inxulunyaniswa nezibonelelo ezichazwe apha ngasentla, izifundo ezibanzi zijolise kwifuthe ekunciphiseni ubunzima nasekutshiseni amafutha emzimbeni ^[4] .

Ukudibanisa i-Linoleic Acid yokuThoba umzimba

Uncedo lweCLA ekunciphiseni amanqatha omzimba wakho ngokunyusa amaqondo asisiseko wokunciphisa umzimba. I-acid enamafutha ibangela uthotho lwempendulo yeekhemikhali evuselela inkqubo yokutshisa amanqatha emzimbeni wakho. Ingasebenza ngokukhawulezisa imetabolism yakho, ngokwandisa ukunganyangeki kwe-insulin, ngokunceda umzimba wakho uququzelele amafutha kunye nokubulala iiseli ezinamafutha amhlophe. ^[5] .

Ngokwenani lezifundo ezenziweyo ekuqondeni ifuthe le-CLA ekunciphiseni ubunzima, kunokuqinisekiswa ukuba i-acid enamafutha ichaphazela ukwehla kobunzima ngokusebenza kwii-PPAR-gamma receptors ukuthintela ii-genes ezinoxanduva lokugcina amafutha kunye ne-adipocyte (amafutha cell) imveliso. Ngale nto, i-CLA inceda ekuthinteleni ukutyeba-ngenxa yoko kuthintela idipozithi. Kwangokunjalo, le nkqubo iyanceda ekonyuseni ukusebenza kwesibindi, ngakumbi ukunciphisa iidipozithi ezinamafutha. Ukutya i-CLA kuphakamisa inani lamandla asetyenziswa ngumzimba wakho, ukunceda ukutshiswa kwamafutha ngokukhawuleza ^[6] , ^[7] .

I-CLA ikwangqinisisiwe ukuba iyonyusa, ngenxa yoko ikushiya uziva ugcwele. Oku kunceda ukunciphisa umdla wakho wokutya kunye nesidingo sokutya rhoqo ukutya. I-CLA isebenza ngokuthintela umqondiso wokulamba ophuhliswe kwindawo ye-hypothalamus yengqondo yakho.

Olunye uphononongo lwenziwe kumadoda nabasetyhini abatyebe ngaphezulu kwe-180, ngamanani ngqo angabafazi abayi-149 kunye namadoda angama-31. Iqela laqwalaselwa kangangexesha leenyanga ezili-12. Eli qela lahlulahlulwa langamacandelwana amathathu kwaye babonelelwa ngeepilisi ezishelfini (i-4.5 gram ye-80% CLA) yonke imihla, ukwenziwa kwesiraphu (i-3.6 gram ye-76% ye-CLA efihliweyo) ngokulandelelana. Isifundo senziwe ngaphandle kokwenza naluphi na utshintsho kwindlela yokutya yabantu okanye kwimikhwa yemihla ngemihla ^[8] .

Ngexesha lokujonga, kwaxelwa ukuba abantu basebenzise iikhalori ezimbalwa kwaye bafunda ukunciphisa ukutya kwabo. Nje ukuba isifundo sigqitywe, kwavezwa ukuba amaqela atya iipilisi zeCLA kunye nesiraphu banokuncipha okukhulu kubunzima. Iqela elitya iipilisi zeCLA lalinamafutha asezantsi e-7%, kwaye iqela elalisebenzisa isiraphu ye-CLA lalinelahleko ye-9% yomzimba. Kwaye kwaphucula ubunzima bemisipha ^[9] , ^[10] .

Nangona kunjalo, umntu kufuneka aqonde ukuba i-CLA ayibunciphisi ubunzima bomzimba wonke kodwa iyamisa iiseli ezinamafutha ukuba zingabi nkulu kwaye zenze amanqatha amaninzi emzimbeni wakho-nto leyo inceda ukunciphisa ubunzima. Uhlobo lokucinezela lwe-asidi enamanqatha luthintela umda kwimfuno eqhubekayo yokutya okanye i-snack, ekwasetyenziselwa ukunciphisa ubunzima bakho ^{[Shumi elinanye]} . I-CLA iluncedo olukhulu ekunciphiseni amanqatha esisu, amanqatha afakwe kwisisu sakho.

Isifundo esenziwe yiYunivesithi yaseWisconsin-Madison satsho ukuba i-CLA iyatshisa amanqatha xa ulele. Nokuba umzimba wakho uphumle, i-asidi enamanqatha isebenza ngendlela yayo ekususeni amafutha amaninzi emzimbeni wakho. Izifundo ziveze ukuba i-CLA ithatha iiveki ezi-2-3 ^[12] isebenze kwaye ikhuthaze ukunciphisa umzimba.

Ukudibanisa i-CLA kunye nendlela yokuphila esempilweni yeyona mpendulo ilungileyo yokunciphisa amanqatha. Kunye nendalo yayo yokucinezela kunye namandla okutshisa amafutha, ukubandakanya i-asidi enamanqatha ekutyeni kunokukunceda ulahle amanqatha angafunekiyo. Nciphisa isitatshi neswekile kwaye ufake amanqatha amaninzi emifuno kunye neeproteni, iyogathi, iziqhamo kunye nemifuno eluhlaza ^[13] , ^[14] .

Ukugxila kumthamo ofanelekileyo we-asidi enamafutha ukunciphisa umzimba, kunokuchazwa ukuba uninzi lwezifundo zinike abathathi-nxaxheba phakathi kweegram ezintathu ukuya kwezine mihla le. Ngokwabaphandi, iigram ezintathu ukuya kwezine kangangexesha leeveki ezili-12 lixabiso elichanekileyo. Nangona kunjalo, kungcono ukuxoxa nogqirha wakho ngaphambi kokufaka i-CLA kwisondlo sakho kunye nohambo lwakho lokulahleka kwesisindo ^{[Shumi elinantlanu]} .

Ukuba i-BMI yakho (i-Body Mass Index) ingaphantsi kwe-18.5, akufuneki uyisebenzise i-CLA njengoko inokubangela iingxaki ezinzima kunye neziphumo ezibi. Ifanelekile kubantu abane-BMI ngaphezulu kwe-23 ^[16] .

Jonga i-BMI yakho apha .

Ukutya okuneConjugated Linoleic Acid

Njengabantu abangakwaziyo ukwenza i-CLA, umntu kufuneka atye ukutya okwenqanaba eliphezulu le-CLA ukuze akunike inkqubo yakho. Ngaphandle kokulahleka kobunzima, kuya kufuneka usebenzise i-CLA ekusebenzeni kakuhle komzimba wakho ^[17] .

Iimveliso zobisi kunye nezobisi

I-milliliters ezingama-250 zobisi lweenkomo ezityiswe ingca ziqulathe iimiligram ezingama 20-30
Iigram ezingama-20 zeshizi yenkomo ezityiswe ngengca ziqulathe iimiligram ezingama 20-30
I-milliliters ezingama-250 zobisi olupheleleyo ziqulethe i-5.5 milligrams
I-250 milliliters buttermilk iqulethe i-5.4 milligrams
Iigram ezili-170 zeyogathi ziqulethe ii-4.8 milligrams
1 icephe ibhotolo iqulethe 4.7 milligrams
1 icephe ukhilimu omuncu ziqulathe 4.6 milligrams
Iigremu ezili-100 ze-cottage cheese ziqulethe i-4.5 milligrams
Iigram ezili-100 zeeshizi ze-cheddar ziqulethe i-4.1 milligrams
& I-frac12 indebe ye-vanilla ice cream iqulethe i-3.6 milligrams

Iqanda, intlanzi kunye nenyama

Iigram ezili-100 zenyama yenkomo etyiswe ngengca ziqulathe iimiligram ezingama-30
Iigram ezili-100 ezondliwe ngengca zinemiligram eziyi-5.6
I-150 gram salmon iqulethe i-0.3 milligrams
Iigram ezingama-100 zine-2.7 milligrams
1 iqanda leqanda liqukethe i-0.6 milligrams
Iigram ezili-100 zehagu ziqulethe i-0.4 milligrams

Abanye

1 icephe yeoyile yekhokhonathi iqulethe i-0.1 milligrams
Icephe yeoyile kajongilanga 1 ine-0.4 milligrams ^[18] .

Iziphumo ebezingalindelekanga zeLinoleic Acid edibeneyo

Njengazo naziphi na ezinye izinto eziluncedo, nditsho ne-CLA inezinto ezithile ezingahambelaniyo nayo ^[19] , ^{[Amashumi amabini]} .

Ngamanye amaxesha, i-CLA inokubangela ukudumba kwaye ikhokelele ekuchaseni kwe-insulin.
Inokubangela ukwanda kwesibindi.
Ukugqithisa kwi-CLA kuya kubangela urhudo, iintlungu zesisu, isicaphucaphu kunye nokudumba.
Isiraphu ye-CLA ingalinciphisa inani le-cholesterol ye-HDL emzimbeni wakho kwaye inyuse i-cholesterol 'embi' ye-LDL.
Inokonyusa ukubalwa kweeseli ezimhlophe zegazi, ezinokubangela ukudumba kwemithambo.
I-CLA inokubangela ukuhla kumanqanaba eswekile yegazi, okubeka umngcipheko wesifo seswekile.
Ukuba unembali yosapho yesifo sentliziyo, kuphephe ukusebenzisa izongezo zeCLA.
Ukusetyenziswa kakhulu kwe-CLA kungonakalisa imisebenzi yakho yegazi, kubeka umngcipheko wezifo zentliziyo.

Jonga iZalathiso zeNqaku

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[Mbini]Ipaki, Y., Albright, K. J., Liu, W., Storkson, J. M., Cook, M. E., kunye nePariza, M. W. (1997). Iziphumo ze-linoleic acid edibeneyo ekwakhiweni komzimba kwiimpuku. Iipip, 32 (8), 853-858.
[3]IPariza, M. W., iPaki, Y., kunye neCook, M. E. (2001). I-isomers esebenzayo ye-conjugated linoleic acid. Inkqubela phambili kuphando lwe-lipid, 40 (4), 283-298.
[4]I-Banni, S., Heys, S. D., kunye no Wahle, K. W. (2019). Ukudityaniswa kwe-linoleic acid njengezondlo ze-antiticancer: izifundo kwi-vivo kunye neendlela zeselula. InAdvances kuphando lwe-linoleic acid yophando (iphe. 273-288). Ukupapashwa kwe-AOCS.
[5]Iden Hartigh, L.J, Gao, Z., Goodspeed, L., Wang, S., Das, A. K., Burant, C. F., ... & Blaser, M. J. (2018). Iimpuku ezityebileyo ezilahlekayo ngenxa yoThutho-10, i-cis-12 yeConjugated Linoleic Acid Supplementation okanye iSithintelo sokutya kwiHort Distinct Gut Microbiota. Ijenali yesondlo, 148 (4), 562-572.
[6]IViladomiu, M., Hontecillas, R., kunye neBassaganya-Riera, J. (2016). Ukumodareyitha kokudumba kunye nokuzikhusela kukutya okuhlangeneyo kwe-linoleic acid. Ijenali yaseYurophu ye-pharmacology, i-785, 87-95.
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[8]UNorris, L. E., Collene, A. L., Asp, M. L., Hsu, J. C., Liu, L. F., Richardson, J. R., ... kunye neBelury, M. A. (2009). Ukuthelekiswa kokutya okudityanisiweyo kwe-linoleic acid kunye ne-oyile e-safflower kulwakhiwo lomzimba kubafazi abatyebe kakhulu be-postmenopausal abanesifo seswekile se-2. Ijenali yaseMelika yesondlo sezonyango, i-90 (3), 468-476.
[9]UZanini, S. F., Colnago, G. L., Pessotti, B. M. S., Bastos, M. R., Casagrande, F. P., & Lima, V. R. (2015). Amanqatha omzimba weenkukhu ze-broiler zondla izidlo ezinemithombo emibini yeoyile kunye ne-conjugated linoleic acid.
[10]IKoba, K., kunye neYanagita, T. (2014). Izibonelelo zempilo ye-conjugated linoleic acid (CLA) .Uphando lokutyeba kunye nokuziqhelanisa neklinikhi, 8 (6), e525-e532.
[Shumi elinanye]UPlourde, M., UmYuda, S., uCunnane, uS, C. kunye noJones, P.J (2008). Ukudityaniswa kwe-linoleic acid: kutheni umahluko phakathi kwezilwanyana kunye nezifundo zabantu? .Ukuphononongwa kwesondlo, i-66 (7), 415-421.
[12]UPariza, M. W., Ipaki, Y., kunye no-Cook, M. (2000). Iinkqubo zoSenzo lweLinoleic Acid edibeneyo: Ubungqina kunye nokuCinga (44457) .Inkqubo zoMbutho woVavanyo lweBiology kunye noNyango, 223 (1), 8-13.
[13]UPariza, M. W. (2004). Ukujonga kukhuseleko kunye nokusebenza kwe-linoleic acid edibeneyo.Ijenali yaseMelika yesondlo sezonyango, i-79 (6), i-1132S-1136S.
[14]UChin, uSF, uStorkson, uJ.M, uLiu, uW, uAlbright, uKJ, kunye noPariza, uM. W. (1994). I-linoleic acid edibeneyo (i-9, i-11 ne-10, i-12-octadecadienoic acid) iveliswa ngendlela eqhelekileyo kodwa ingekho kwiigundane ezingenazintsholongwane ezondla i-linoleic acid. Ijenali yesondlo, 124 (5), 694-701.
[Shumi elinantlanu]Watras, A., Buchholz, A. C., Vala, R. N., Zhang, Z., & Schoeller, D. A. (2007). Indima ye-linoleic acid edibeneyo ekunciphiseni amanqatha omzimba kunye nokuthintela ukutyeba kweholide. Ijenali yamazwe aphesheya yokutyeba kakhulu, 31 (3), 481.
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[18]IVélez, M., Perotti, M., Hynes, E. R., kunye noGennaro, A. M. (2019). Iziphumo ze-lyophilization kwinqanaba lokutya liposomes zilayishwe nge-conjugated linoleic acid. Ijenali yobunjineli bokutya, 240, 199-206.
[19]Lehnen, T. E., da Silva, M. R., Camacho, A., Marcadenti, A., kunye noLehnen, A. M. (2015). Ukujongwa kwakhona kweziphumo ze-linoleic fatty acid (CLA) ekubunjweni komzimba kunye namandla emetabolism. Ijenali yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo, 12 (1), 36.
[Amashumi amabini]IBarros, P.A V. D., Generoso, S. D. V., Andrade, M. E. R., da Gama, M. A. S., Lopes, F. C. F., de Sales e Souza, É. L., ... kunye neCardoso, V. N. (2017). Iziphumo zebhotolo ye-linoleic enecic acid etyetyisiweyo emva kweeyure ezingama-24 zokungeniswa kwamathumbu emathunjini.Isondlo kunye nomhlaza, i-69 (1), 168-175.