CLA (Conjugated Linoleic Acid): He loiloi piha

Anter

• He aha ka CLA?
• Loaʻa i loko o ka pipi a me ka waiū - mai nā holoholona holoholona mauʻu
• Hiki iā ia ke kōkua i ke ahi momona a me ka pohō kaumaha?
• Nā Pōmaikaʻi Ola Hiki
• Hana ʻia nā hana nui i nā hopena koʻikoʻi
• Hana a me ka palekana
• Ka Laina Lalo

ʻAʻole hana ʻia nā momona āpau like.

Hoʻohana maʻalahi ʻia kekahi o lākou no ka ikehu, ʻoiai ʻo nā mea ʻē aʻe i nā hopena olakino ikaika.

ʻO ka Conjugated linoleic acid (CLA) kahi waikawa momona i loaʻa i kaʻiʻo a me ka waiū i manaʻo ʻia he mau pono olakino like ʻole.

ʻO ia kekahi mea kōkua hōʻemi kaumaha kaulana (2).

Nānā kēia ʻatikala i ka hopena o CLA i kou kaupaona a me ke olakino holoʻokoʻa.

He aha ka CLA?

ʻO ka linoleic acid ka omega-6 fatty acid maʻa mau, i loaʻa i nā nui o nā aila mea kanu akā i nā ʻano meaʻai like ʻole i nā mea liʻiliʻi.

ʻO ka unuhi "hoʻopili" e pili ana i ka hoʻonohonoho ʻana o nā paʻa pālua i ka mole mole momona.

Aia he 28 mau ʻano like ʻole o CLA ().

ʻO ka ʻokoʻa ma waena o kēia mau ʻano ka hoʻonohonoho ʻia ʻana o kā lākou mau paʻa pālua ma nā ʻano like ʻole. He mea nui e hoʻomanaʻo i kekahi mea e like me ka minuscule e like me kēia e hiki ai ke hoʻololi i kahi honua i kā mākou mau pūnaewele.

ʻO CLA kahi ʻano polyunsaturated, omega-6 fatty acid. I nā huaʻōlelo ʻē aʻe, he loea trans ia he ʻenehana - akā he ʻano kūlohelohe o ka trans trans i kū i nā meaʻai olakino he nui (4).

Hōʻike nā noiʻi he nui i nā momona trans ʻoihana - he ʻokoʻa ia mai nā momona trans kūlike e like me CLA - he mea hōʻino ke hoʻopau ʻia i nā nui (,,).

ʻO CLA kahi ʻano o ka omega-6 fatty acid. ʻOiai he loea trans kahi ʻenehana, ʻokoʻa loa ia mai nā momona trans ʻoihana e hōʻeha i kou olakino.

Loaʻa i loko o ka pipi a me ka waiū - mai nā holoholona holoholona mauʻu

ʻO nā kumuwaiwai papaʻai nui o CLA ka ʻiʻo a me ka waiū o nā ruminants, e like me nā bipi, nā kao a me nā hipa.

Hoʻololi ka nui o ka nui o CLA i kēia mau meaʻai i ka mea a nā holoholona i ʻai ai.

ʻO kahi laʻana, ʻo ka ʻike CLA he 300-500% kiʻekiʻe ma ka pipi a me ka waiū mai nā bipi hānai mauʻu ma mua o nā bipi hānai palaoa ().

Ua komo ka hapa nui o ka poʻe i kekahi CLA ma o kā lākou papaʻai. ʻO ka ʻai maʻamau ma ka US ma kahi o 151 mg i kēlā me kēia lā no nā wahine a me 212 mg no nā kāne ().

E hoʻomanaʻo i ka CLA āu e ʻike ai i nā mea hoʻopili ʻaʻole i lawe ʻia mai nā meaʻai kūlohelohe akā hana ʻia e ka hoʻololi ʻana i ka kemika i ka linoleic acid i loaʻa i nā aila mea kanu ().

Hoʻololi koʻikoʻi ke kaulike o nā ʻano like ʻole i nā mea hoʻohui. Loaʻa iā lākou nā ʻano CLA ʻaʻole i loaʻa i nā nui i ke kūlohelohe (12, 13).

No kēia kumu, ʻaʻole hāʻawi nā mea hoʻopili CLA i nā hopena olakino like me CLA mai nā meaʻai.

ʻO nā kumuwaiwai papaʻai nui o CLA ka waiū a me ka ʻiʻo mai nā bipi wahine, nā kao a me nā hipa, akā ʻo nā mea hoʻopili CLA i hana ʻia e nā aila mea kanu hoʻololi kemikino.

Hiki iā ia ke kōkua i ke ahi momona a me ka pohō kaumaha?

Ua ʻike mua ʻia ka hana olaola o CLA e nā kānaka noiʻi nāna i hoʻomaopopo he hiki ke kōkua i ke kaua ʻana i ka maʻi ʻaʻai i nāʻiole ().

Ma hope, ua hoʻoholo kekahi mau noiʻi ʻē aʻe hiki iā ia ke hōʻemi i nā pae momona o ke kino ().

I ka hoʻonui ʻana o ka momona ma ka honua holoʻokoʻa, ua ulu ka hoihoi i CLA ma ke ʻano he lapaʻau hōʻemi kaumaha.

I ka ʻoiaʻiʻo, ʻo CLA paha kekahi o nā mea i aʻo nui ʻia i ka hoʻoliʻiliʻi kaumaha ma ka honua.

Hōʻike nā haʻawina holoholona e hiki i ka CLA ke hōʻemi i ka momona o ke kino ma nā ʻano like ʻole ().

I loko o nā hoʻopaʻa iole, ua ʻike ʻia e hōʻemi i ka lawe ʻana o ka meaʻai, hoʻonui i ka momona momona, hoʻoulu i ka momona o ka momona a kāohi i ka hana momona (,,,).

Ua aʻo nui ʻia ʻo CLA i nā hoʻokolohua hoʻokolohua kaulike ʻole ʻia, ke kūlana gula o ka hoʻokolohua ʻepekema i nā kānaka - ʻoiai me nā hopena huikau.

Hōʻike kekahi mau noiʻi e hiki i ka CLA ke hōʻemi i ka pohō momona o kānaka. Hiki iā ia ke hoʻomaikaʻi i ke ʻano o ke kino e ka hōʻemi ʻana i ka momona o ke kino a hoʻonui i ka nui o nā mākala (,,,,).

Eia nō naʻe, ʻaʻole hōʻike nā hopena he nui i nā hopena (,,).

I ka loiloi ʻana o 18 mau hoʻokolohua kāohi ʻia, ua loaʻa ʻo CLA e hoʻoliʻiliʻi momona momona ().

Hoʻomaopopo loa ʻia nā hopena i loko o nā malama ʻeono mua, a ma hope o ka lilo ʻana o ka momona a hiki i ʻelua mau makahiki.

Hōʻike kēia pakuhi i ka lohi o ka emi o ke kaumaha ma luna o ka manawa.

Wahi a kēia pepa, hiki i ka CLA ke lilo i ka make awelika o 0.2 paona (01. kg) i kēlā me kēia pule no ʻeono mau mahina.

ʻO kekahi loiloi i hōʻuluʻulu ʻia e CLA ma kahi o 3 paona (1.3 kg) ʻoi aku ka emi o ke kaumaha ma mua o kahi placebo ().

ʻOiai paha he helu koʻikoʻi kēia mau hopena hōʻemi kino, heʻuʻuku lākou - a he hiki i nā hopena ʻaoʻao.

ʻOiai pili ʻia nā mea hoʻohui CLA i ka nalo ʻana o ka momona, liʻiliʻi nā hopena, hilinaʻi ʻole a ʻaʻole paha e hoʻololi i ka nohona o kēlā me kēia lā.

Nā Pōmaikaʻi Ola Hiki

I ke kūlohelohe, loaʻa ka nui o CLA i kaʻiʻo momona a me ka waiū o nā holoholona ruminant.

Ua loiloi nā loiloi loihi he nui i ka makaʻu o ka maʻi i nā poʻe e hoʻopau ana i ka nui o ka CLA.

ʻO ka mea nui, ʻo ka poʻe i loaʻa ka nui o ka CLA mai nā meaʻai i ka haʻahaʻa haʻahaʻa o nā maʻi like ʻole, e like me ka maʻi diabetes 2 a me ke kanesa (,,).

Hoʻohui ʻia, nā noiʻi ʻana i nā ʻāina kahi e ʻai ai nā bipi i ka mauʻu - ma mua o ka palaoa - hōʻike i ka poʻe me ka nui o ka CLA i ko lākou mau kino i kahi haʻahaʻa o ka maʻi puʻuwai ().

Eia nō naʻe, hiki i kēia pilikia haʻahaʻa ke kumu ʻia e nā mea pale ʻē aʻe i nā huahana holoholona hānai mauʻu, e like me ka huaʻai K2.

ʻOiaʻiʻo, olakino ka bipi hānai hānai a me nā huahana waiū no nā kumu ʻē aʻe.

Hōʻike nā haʻawina he nui i ka poʻe e ʻai ana i ka nui o ka CLA i hoʻomaikaʻi i ke olakino metabolic a me kahi haʻahaʻa o nā maʻi he nui.

Hana ʻia nā hana nui i nā hopena koʻikoʻi

Hōʻike nā hōʻike e loaʻa ana ka liʻiliʻi o nā CLA kūlohelohe mai ka meaʻai he mea maikaʻi.

Eia nō naʻe, loaʻa ka CLA i nā mea hoʻopihapiha i hana ʻia e ka chemically hoʻololi i ka waikawa linoleic mai nā aila mea kanu. He ʻano ʻokoʻa lākou ma mua o ka CLA i loaʻa kūlohelohe i nā meaʻai.

ʻOi aku ka kiʻekiʻe o nā lāʻau kō ma mua o ka nui o ka loaʻa o ka poʻe i ka waiū a me kaʻiʻo.

E like me ka pinepine, he pōmaikaʻi kekahi mau mole a me nā mea momona ke loaʻa i nā nui kūlohelohe i nā meaʻai maoli - akā lilo i mea hōʻino ke lawe ʻia i nā kaona nui.

Hōʻike nā noiʻi ua like kēia me ka CLA supplement.

Hiki i nā mahele nui o ke kākoʻo CLA ke hoʻonui i ka hoʻonui ʻia o ka momona i kou ake, ʻo ia ka pōhaku e piʻi ai i ka maʻi metabolic a me ka maʻi kō (,, 37).

Hōʻike nā noiʻi he nui i nā holoholona ʻelua a me nā kānaka e hiki i ka CLA ke hoʻokuke i ka mumū, ke kumu o ke kūpaʻa o ka insulin a me ka hoʻohaʻahaʻa "maikaʻi" HDL kolesterol (,).

E hoʻomanaʻo i ka nui o nā noiʻi holoholona e pili ana i hoʻohana i nā lāʻau i ʻoi aku ke kiʻekiʻe ma mua o kēlā mau kānaka i loaʻa mai nā mea hoʻohui.

Eia nō naʻe, hōʻike kekahi mau noiʻi kanaka me ka hoʻohana ʻana i nā lāʻau kūpono i ke kuhi ʻana o CLA i kekahi mau hopena ʻoluʻolu a me waena paha, e like me ka maʻi diarrhea, resistence insulin a me ka stress oxidative ().

ʻO ka CLA i loaʻa i ka hapa nui o nā mea hoʻopihapiha ʻokoʻa ia mai ka CLA i loaʻa kūlohelohe i nā meaʻai. Ua nānā kekahi mau holoholona i nā hopena ʻino mai CLA, e like me ka momona o ka ate.

Hana a me ka palekana

ʻO ka hapa nui o nā noiʻi ma CLA i hoʻohana i nā koina o 3.2-6.4 gram i kēlā me kēia lā.

Hoʻoholo hoʻokahi loiloi e pono ana ka liʻiliʻi o 3 gram i kēlā me kēia lā no ka pohō kaumaha ().

Hoʻomaopopo ʻia nā hana a i 6 mau lika i kēlā me kēia lā palekana, me ka hōʻike ʻole ʻia o nā hopena maikaʻi ʻole i ka poʻe (,).

ʻAe ka FDA i CLA e hoʻohui ʻia i nā meaʻai a hāʻawi iā ia i kahi kūlana GRAS (ʻike ʻia he palekana).

Eia nō naʻe, e noʻonoʻo i ka piʻi ʻana o ka hopena o ka hopena ke piʻi aʻe kāu mahele lāʻau.

Ua hoʻohana maʻamau nā noiʻi ma CLA i nā mahele o 3.2-6.6 gram i kēlā me kēia lā. Hōʻike nā hōʻike ʻaʻole ia e hana i nā hopena maikaʻi ʻole ma nā kauka a i 6 mau gram i kēlā me kēia lā, akā ʻo nā mea kiʻekiʻe i hoʻonui i nā makaʻi.

Ka Laina Lalo

Hōʻike nā noiʻi e loaʻa nā hopena haʻahaʻa wale nō o CLA i ka pohō kaumaha.

ʻOiai ʻaʻole ia he kumu o nā hopena ʻino i nā kau maʻa a i 6 mau lika i kēlā me kēia lā, aia nā hopohopo e pili ana i nā hopena olakino lōʻihi o nā kau palena.

ʻO ka lilo ʻana o kekahi mau paona momona ʻaʻole kūpono paha ia i nā pilikia olakino hiki ke loaʻa - no ka mea aia he mau ala ʻoi aku ka maikaʻi e lilo ai ka momona.