He aha ka ʻokoʻa ma waena o Chlorella a me Spirulina?

Anter

• Nā ʻokoʻa ma waena o chlorella a me spirulina
• ʻOi aku ka kiʻekiʻe o Chlorella i ka momona a me nā calorie
• Loaʻa i ka Chlorella nā pae kiʻekiʻe o ka omega-3 fatty acid
• ʻOi aku nā mea ʻelua i nā antioxidant
• Hiki ke kiʻekiʻe ʻo Spirulina i ka protein
• Hiki i nā mea ʻelua ke kōkua i ke kaohi kō kō
• Hiki i nā mea ʻelua ke hoʻomaikaʻi i ke olakino puʻuwai
• ʻO ka mea ʻoi aku ke olakino?
• Ke laina lalo

ʻO Chlorella a me spirulina kekahi ʻano limu e ulu nei i ka hanohano i ka honua kōpiko.

Loaʻa i nā ʻelua nā pilikino pono a me nā pono olakino hiki ke loaʻa, e like me ka hoʻohaʻahaʻa ʻana i nā pilikia o ka maʻi puʻuwai a me ka hoʻomaikaʻi ʻana i ka mālama kō kō ().

Loiloi kēia ʻatikala i nā ʻokoʻa ma waena o chlorella a me spirulina a loiloi inā ʻoi aku ke olakino o kekahi.

Nā ʻokoʻa ma waena o chlorella a me spirulina

ʻO Chlorella a me spirulina nā mea kōkua limu punahele i makemake nui ʻia ma ka mākeke.

ʻOiai ke kaena nei kekahi i kahi ʻano maikaʻi o ka meaʻai a me nā pono olakino like, he nui nā ʻano like ʻole.

ʻOi aku ka kiʻekiʻe o Chlorella i ka momona a me nā calorie

Hāʻawi ʻo Chlorella a me spirulina i kekahi mau huaora.

Loaʻa kahi 1-auneke (28-gram) o kēia mau limu i kēia mau mea (2, 3):

ʻOiai he like loa ko lākou protein, kāhāpā, a me nā haku mele momona, ʻo kā lākou ʻokoʻa nutritional kaulana loa e waiho ana i kā lākou calorie, wikamina, a me nā mea mineral.

Kiʻekiʻena ʻo Chlorella i:

• calorie
• omega-3 mau waikawa momona
• hoʻonāukiuki A
• riboflavin
• makanekiuma
• hao
• kiniki

ʻOi aku ka haʻahaʻa o Spirulina i nā calories akā loaʻa i kahi nui o:

• riboflavin
• thiamine
• hao
• keleawe

Loaʻa i ka Chlorella nā pae kiʻekiʻe o ka omega-3 fatty acid

Loaʻa i loko o Chlorella a me spirulina ka nui o nā momona, akā ʻano ʻokoʻa ka momona.

Nui ka waiwai o nā limu ʻelua i nā momona momona polyunsaturated, ʻoiai ʻo ka omega-3 fatty acid (, 5, 6, 7).

ʻO ka Omega-3 a me ka omega-6 mea momona momona nā momona pono polyunsaturated i mea nui no ka ulu pono ʻana o ka pūnaewele a me ka hana o ka lolo (8).

Manaʻo lākou he mea nui ia no ka hiki ʻole i kou kino ke hoʻohua iā lākou. No laila, pono ʻoe e loaʻa iā lākou mai kāu papaʻai (8).

Hoʻopili ʻia ka momona o nā momona polyunsaturated me kahi haʻahaʻa o ka maʻi puʻuwai, ʻoiai ke pani ʻia no nā momona momona (9,, 11, 12).

ʻO ka Omega-3 fatty acid, i pili pū ʻia me nā pono olakino he nui, e like me ka hoʻemi ʻana i ka mumū, ke olakino iwi maikaʻi, a me ka haʻahaʻa o ka maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi (,,).

Eia nō naʻe, pono ʻoe e ʻai i nā nui loa o kēia mau limu e kū i kāu mau pono omega-3 i kēlā me kēia lā. Hoʻopau wale ka poʻe i nā ʻāpana liʻiliʻi o lākou ().

Loaʻa nā ʻano limu ʻelua i nā ʻano momona momona polyunsaturated.

Eia nō naʻe, kahi noiʻi i kālailai i nā ʻike momona o kēia mau limu i loaʻa i ka chlorella he nui nā omega-3 fatty acid, ʻoi aku ka kiʻekiʻe o ka spirulina ma nā omega-6 fatty acid (5,).

ʻOiai hāʻawi ʻo chlorella i kekahi mau momona omega-3, ʻoi aku kahi koho ʻoi loa ka aila alga kolona no ka poʻe e ʻimi nei i nā ala ʻē aʻe i nā mea hoʻopili omega-3 i hoʻokumu ʻia i holoholona.

ʻOi aku nā mea ʻelua i nā antioxidant

Ma waho o kā lākou kiʻekiʻe kiʻekiʻe o ka momona polyunsaturated, kiʻekiʻe loa nā chlorella a me spirulina i nā antioxidants.

ʻO kēia nā pūhui e launa pū me a hoʻopau i nā radical manuahi i kou kino e pale aku ai i ka hōʻino ʻana i nā hunaola a me nā aʻa.

I hoʻokahi o nā noi ʻana, ua hoʻonui ʻia nā kānaka he 52 i puhi paka i 6.3 mau galani o ka chlorella a i ʻole kahi placebo no 6 mau pule.

ʻO nā mea i komo i loaʻa ka waihona i ʻike i ka hoʻonui ʻana o 44% i nā kiʻekiʻe o ke koko o ka wikamina C a me ka hoʻonui ʻana he 16% i nā pae o ka huaora E. Loaʻa i kēia mau huaʻai he mau antioxidant ().

Eia kekahi, ʻo ka poʻe i loaʻa ka waihona kōpena chlorella ua hōʻike pū kekahi i kahi hōʻemi nui o ka hōʻino ʻia ʻana o DNA ().

I loko o kahi noi ʻē aʻe, he 30 mau kānaka me ka maʻi pulmonary obstructive maʻi (COPD) i hoʻopau i 1 a i ʻole 2 mau huna o spirulina i kēlā me kēia lā no 60 mau lā.

Hoʻomaopopo ka poʻe i komo i kahi piʻi 20% o ke kiʻekiʻe o ke koko o ka suprokside enzyme antioxidant dismutase, a piʻi i kahi 29% piʻi i nā pae vitamona C. ()

Ua hoʻemi ʻia nā pae o ke koko o kahi marker koʻikoʻi o ke koʻikoʻi oxidative a i ka 36%. ()

Hiki ke kiʻekiʻe ʻo Spirulina i ka protein

ʻO nā kamaʻāina a hiki i ka Aztecs i hoʻohana i nā limu, e like me spirulina a me chlorella, ma ke ʻano he meaʻai ().

Ma muli o ka nui o ka protein i loko, ua hoʻohana ʻo NASA i ka spirulina ma ke ʻano he mea hoʻohui meaʻai no kā lākou mau astronaut i nā mikiona ākea (19).

I kēia manawa, ʻimi nā kānaka ʻepekema iā chlorella ma ke ʻano he protein kiʻekiʻe, kumu meaʻai kūpono no nā mikiona lōʻihi i kahi ākea (20,, 22).

Loaʻa ka protein i loko o ka spirulina a me ka chlorella i nā amino acid pono āpau, a lawe maʻalahi kou kino iā ia (, 24, 25).

ʻOiai ʻo chlorella a me spirulina i loko o nā protein nui, hōʻike nā noiʻi e hiki i kekahi ʻano o spirulina ke loaʻa i 10% ʻoi aku ka protein ma mua o chlorella (,,,).

Nui ka waiwai o Chlorella i ka omega-3 fatty acid, ka wikamina A, riboflavin, ka hao, a me ka zinc. Loaʻa i ka Spirulina ka thiamine, keleawe, a me ka protein.

Hiki i nā mea ʻelua ke kōkua i ke kaohi kō kō

Ua hōʻike ʻia nā noiʻi he nui i ka chlorella a me ka spirulina e pōmaikaʻi i ka mālama kō kō ʻana.

ʻAʻole maopopo ka hana o kēia, akā ua hōʻike ʻia kekahi mau noiʻi e hiki i ka spirulina ke kōkua i ka hoʻonui ʻana i ka noʻonoʻo o ka insulin i nā holoholona ʻelua a me nā kānaka (, 30, 31).

ʻO ke ʻano o ka insulin ka mea e ana ai i ka maikaʻi o ka pane ʻana o kāu mau hunaola i ka hormone insulina, kahi e hoʻopau ai i ka glucose (ke kō i ke kō) mai ke koko a i nā huna i hiki ke hoʻohana ʻia no ka ikehu.

Eia kekahi, ua ʻike ʻia kekahi mau noiʻi kanaka i ka lawe ʻana i nā mea hoʻopōpō he nui e hoʻonui ai i ka mālama kō kō a me ka ʻike o ka insulin.

He mea maikaʻi paha kēia mau hopena no ka poʻe me ka maʻi diabetes a i ʻole ke kūpaʻa ʻana o ka insulin (, 33,).

Hōʻike kekahi noiʻi e hiki i ka spirulina a me ka chlorella ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kō a hoʻonui i ka ʻike o ka insulin.

Hiki i nā mea ʻelua ke hoʻomaikaʻi i ke olakino puʻuwai

Ua hōʻike ʻia nā noiʻi ua loaʻa i ka chlorella a me ka spirulina ka hiki ke hoʻomaikaʻi i ke olakino puʻuwai ma o ka hoʻopili ʻana i kāu haku lipid koko a me nā pae o ke koko

I loko o hoʻokahi pule 4-pule i hoʻopaʻa ʻia, 63 mau mea i hāʻawi ʻia i hāʻawi ʻia i 5 mau kolamu o ka chlorella i kēlā me kēia lā i hōʻike i ka 10% hōʻemi o ka nui o nā triglycerides, i hoʻohālikelike ʻia me kahi hui placebo ().

Eia kekahi, ua ʻike ka poʻe komo i kahi hōʻemi 11% ma LDL (maikaʻi) kolamu a me ka 4% hoʻonui i ka HDL (maikaʻi) kolesterol ().

I loko o kahi noiʻi ʻē aʻe, ʻo ka poʻe me ke koko kiʻekiʻe nāna i lawe i nā mea hoʻopihapiha chlorella i kēlā me kēia lā no 12 mau pule, ua heluhelu haʻahaʻa i ke kahe o ke koko, hoʻohālikelike ʻia me ka hui placebo (36).

Pēlā nō hoʻi iā chlorella, hiki i ka spirulina ke hoʻopōmaikaʻi i kāu profile kolamu a me ke kaomi koko.

Ua loaʻa kahi noiʻi 3-mahina ma 52 mau kānaka me ka kiʻekiʻe o ke kōkōlani i ka lawe ʻana i 1 gram o spirulina i kēlā me kēia lā e hoʻohaʻahaʻa ʻia nā triglycerides ma kahi o 16% a me LDL (ʻino) kolesterol ma kahi o 10% ().

Ma kahi noiʻi ʻē aʻe, ua komo nā mea komo he 36 me ke koko kiʻekiʻe i ka hoʻoliʻiliʻi 6-8% o ke kiʻekiʻe o ke kaomi koko ma hope o ka lawe ʻana i 4.5 gram o spirulina i kēlā me kēia lā no 6 pule ().

Ua ʻike nā noiʻi e hiki i nā chlorella a me nā spirulina ke kōkua i ka hoʻomaikaʻi ʻana i kāu ʻike kolesterol a hoʻēmi i kāu mau pae kaomi koko.

ʻO ka mea ʻoi aku ke olakino?

Loaʻa i nā ʻano limu ʻelua kahi nui o nā meaola. Eia naʻe, ʻoi aku ka kiʻekiʻe o ka chlorella ma nā omega-3 fatty acid, wikamina A, riboflavin, hao, magnesium, a me zinc.

ʻOiai paha ʻoi aku ke kiʻekiʻe o ka spirulina i ka protein, hōʻike kekahi mau noiʻi e hoʻohālikelike ka ʻikepili protein i ka chlorella (,,).

ʻO nā kiʻekiʻe kiʻekiʻe o nā momona polyunsaturated, antioxidants, a me nā huaora ʻē aʻe i loaʻa i ka chlorella e hāʻawi iā ia i kahi pono kūpono maikaʻi ma luna o spirulina.

Eia naʻe, hāʻawi ʻelua i kā lāua pono ponoʻī. ʻAʻole pono ka maikaʻi o kekahi ma mua o ka mea ʻē aʻe.

E like me nā mea hoʻopihapiha āpau, ʻoi aku ka maikaʻi o ke kamaʻilio pū ʻana me kāu kauka olakino ma mua o ka lawe ʻana i ka spirulina a i ʻole chlorella, keu hoʻi i nā koina kiʻekiʻe.

He mea nui loa kēia no ka mea hiki paha iā lākou ke launa me kekahi mau lāʻau, e like me nā mea ʻokiʻoki koko (,).

ʻO ka mea hou aku, ʻaʻole kūpono paha ka spirulina a me ka chlorella no ka poʻe me kekahi ʻano autoimmune.

Inā loaʻa iā ʻoe kahi ʻano autoimmune, e kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i ka chlorella a i ʻole spirulina i kāu papaʻai (40).

Hoʻohui ʻia, kūʻai wale nā ​​mea kūʻai i nā mea hoʻopihapiha mai kahi inoa kaulana i hana i nā hoʻokolohua ʻaoʻao ʻekolu e hōʻoia i ka palekana.

ʻOiai kiʻekiʻe ka nui o ka chlorella a me ka spirulina i ka protein, nā meaola a me nā antioxidant, loaʻa i kahi chlorella kahi pono kūpono ma mua o ka spirulina.

Eia nō naʻe, he koho maikaʻi loa lāua ʻelua.

Ke laina lalo

ʻO Chlorella a me spirulina kekahi ʻano limu e momona a palekana hoʻi e ʻai no ka hapa nui o ka poʻe.

Pili lākou me nā pono olakino he nui, me nā kumu hoʻohaʻahaʻa hoʻohaʻahaʻa ʻia no ka maʻi puʻuwai a me ka hoʻomaikaʻi ʻana i ka mālama kō kō.

ʻOiai ʻoi aku ka kiʻekiʻe o ka chlorella i kekahi mau meaʻai, ʻaʻole hiki iā ʻoe ke hele hewa pū kekahi.