Na CLA (Conjugated Linoleic Acid) e thusa ho theola boima ba 'mele?

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Takatso ea sechaba ea ho theola boima ba 'mele e bone kholo e kholo mehleng ea hajoale. Hona ha se ntho e mpe - ha ho shejoa lipalo-palo tsa lefats'e tse senolang keketseho e atileng ea botenya. Sena se lumellana le keketseho ea tlhoko ea mekhoa e sebetsang ea ho theola boima ba 'mele. Ntle le ho ikoetlisa khafetsa le ho ja lijo, li-supplement tse ling li fumaneha bakeng sa ho theola boima ba 'mele. Bala ho tseba ka botlalo ka CLA (Conjugated Linoleic Acid), o mong oa mehato e sebetsang ka ho fetisisa e thusang ho theola boima ba 'mele.

Conjugated Linoleic Acid ke eng?

E tsejoang hape e le CLA, ke asiti ea mafura ea tlhaho e teng lihlahisoa tsa lebese le nama. Asiti ea mafura a omega-6, ke sehlahisoa sa tšilo ea likokoana-hloko ka mpeng ea pele kapa mameno a liphoofolo tse jang joang joalo ka lipoli, linku, linare, likhomo. E fumaneha le likhoho. Asiti ea linoleic e fetoloa ho CLA ke libaktheria tse belisang (Butyrivibrio fibrisolvens) ka tšilo ea lijo ea liphoofolo tse fepang joang. Asiti e mafura e hlahisoa le indastering, ka hydrogenation e sa fellang kapa kalafo ea mocheso ea linoleic acid ^[1] , ^[pedi] .

Boithuto bo bong bo supa hore bongata ba CLA bo fumanoang nameng le lihlahisoa tsa lebese bo ipapisitse le lilemo tsa phoofolo, mofuta oa eona, lijo tsa eona le mabaka a mang a linako tsa selemo. CLA, kamora ho fetoha ha eona tšilong ea lijo, e bolokoa ka har'a lisele tsa mesifa ea liphoofolo le lebese.

CLA ke ea mefuta e fapaneng mme tse hlahelletseng ke c9, t11 (cis-9, trans-11) le t10, c12 (trans-10, cis-12). Ntle le ho ja nama le lihlahisoa tsa lebese, o ka kenya CLA tsamaisong ea hau ka li-supplement (lipilisi le sirapo) ^[3] .

CLA e na le melemo e fapaneng, ha boima ba 'mele e le ba bohlokoa. Ntle le moo, acid e mafura e tiisoa ho thusa ho loants'a mofetše, ho phekola asma, ho ntlafatsa 'mele, ho fokotsa maemo a k'holeseterole, ho matlafatsa boits'ireletso, ho laola khatello ea mmele, ho laola lefu la tsoekere le tsoekere maling, le ho loantša ho ruruha. Le ha e hokahane le melemo e boletsoeng kaholimo, lithuto tse pharalletseng li tsepamisitse maikutlo ho phello eo e nang le eona ho fokotsa boima ba 'mele le ho chesa mafura a' mele ^[4] .

Conjugated Linoleic Acid Bakeng sa Tahlehelo ea Boima ba 'mele

Lithuso tsa CLA ho fokotsa mafura a 'mele oa hau ka ho nyolla sekhahla sa metabolic. Asiti e mafura e baka letoto la liphetoho tsa lik'hemik'hale tse hlohlelletsang ts'ebetso ea ho chesa mafura 'meleng oa hau. E ka sebetsa ka ho potlakisa metabolism ea hau, ka ho eketsa ts'oaetso ea insulin, ka ho thusa 'mele oa hau ho bokella mafura le ho bolaea lisele tse tšoeu tse mafura. ^[5] .

Ho latela palo ea lithuto tse entsoeng ho utloisisa litlamorao tsa CLA mabapi le tahlehelo ea boima ba 'mele, ho ka tiisoa hore asiti e mafura e ama tahlehelo ea boima ka ho sebetsa ho li-receptors tsa PPAR-gamma ho thibela liphatsa tsa lefutso tse ikarabellang bakeng sa polokelo ea mafura le adipocyte (mafura cell) tlhahiso. Ka sena, lithuso tsa CLA ho thibela ho nona - ka hona ho fokotsa mafura. Ka mokhoa o ts'oanang, ts'ebetso ena e thusa ho matlafatsa ts'ebetso ea sebete, le ho fokotsa mafura a mangata. Ho ja CLA ho phahamisa matla a sebelisoang ke 'mele oa hau, ho thusa ho chesa mafura ka potlako ^[6] , ^[7] .

CLA e boetse e netefalitsoe hore e eketsa ho khora, ka hona e u siea u ikutloa u khotše. Sena le sona se thusa ho fokotsa takatso ea hau ea lijo le tlhoko ea ho ja lijo khafetsa. CLA e sebetsa ka ho fokotsa lintlha tsa ho supa tlala tse hlahisitsoeng sebakeng sa hypothalamus ea boko ba hau.

Phuputso e 'ngoe e entsoe ho banna le basali ba fetang boima ba' mele ba 180, ka lipalo tse nepahetseng e le basali ba 149 le banna ba 31. Sehlopha se ne se bolokoa nako ea likhoeli tse 12. Sehlopha sena se ne se arotsoe ka lihlotšoana tse tharo 'me se fuoa lipilisi tse seng molaong (li-gram tsa 4.5 tsa 80% CLA) letsatsi le letsatsi, tlhahiso ea sirapo (ligrama tse 3.6 tsa 76% CLA e ipatile ka capsule) letsatsi le letsatsi le li-capsule tsa placebo tse tlatsitsoeng ka oli ea mohloaare ka ho latellana. Phuputso e entsoe ntle le ho etsa liphetoho lijong tsa batho ka bomong kapa litloaelong tsa bona tsa letsatsi le letsatsi ^[8] .

Nakong ea nako ea ho shebella, ho tlalehiloe hore batho ba jele likhalori tse fokolang mme ba ithutile ho fokotsa ho ja ha bona. Hang ha thuto e phethetsoe, ho ile ha senoloa hore lihlopha tse jang lipilisi tsa CLA le sirapo li fokotsehile haholo. Sehlopha se sebelisang lipilisi tsa CLA se na le tahlehelo ea mafura a 'mele ea 7%, mme sehlopha se jang sirapo ea CLA se na le tahlehelo ea mafura a' mele ea 9%. Hape e ne e ntlafalitse mesifa ^[9] , ^[10] .

Leha ho le joalo, motho o tlameha ho utloisisa hore CLA ha e fokotse boima ba 'mele ka kakaretso empa e emisa lisele tsa mafura hore li se ke tsa hola le ho theha mafura a mangata' meleng oa hau - o thusang ho fokotsa boima ba 'mele. Mofuta oa khatello ea asiti e mafura e lekanyetsa tlhoko ea kamehla ea ho ja kapa seneke, e sebetsang ho fokotsa boima ba 'mele oa hau ^{[leshome le motso o mong]} . CLA e thusa haholo ho fokotsa mafura a mpeng, mafura a bolokiloeng ka mpeng ea hau.

Phuputso e entsoeng ke Univesithi ea Wisconsin-Madison e tiisitse hore CLA e chesa mafura ha u robetse. Le ha 'mele oa hau o phomotse, mafura a mafura a sebetsa ho tlosa mafura a mangata' meleng oa hau. Boithuto bo senotse hore CLA e nka libeke tse 2-3 ^[12] ho ba mafolofolo le ho khothaletsa ho theola boima ba 'mele.

Ho kopanya CLA le bophelo bo botle ba bophelo ke karabo e molemohali bakeng sa ho fokotsa mafura. Hammoho le tlhaho ea eona e hatellang le matla a ho chesa mafura, ho kenyelletsa acid e mafura lijong tsa hau ho ka u thusa ho tlosa mafura a sa batleheng. Fokotsa li-starch le tsoekere mme o kenye mafura a meroho le protheine, yoghurt, litholoana le meroho e metala ^[13] , ^[14] .

Ho lebisa tlhokomelo litekanyong tse nepahetseng tsa asiti e mafura bakeng sa tahlehelo ea boima ba 'mele, ho ka bonts'oa hore lithuto tse ngata li file bankakarolo lipakeng tsa ligrama tse tharo ho isa ho tse nne ka letsatsi. Ho ea ka bafuputsi, ligrama tse tharo ho isa ho tse nne bakeng sa nako ea libeke tse 12 ke palo e nepahetseng. Leha ho le joalo, ho molemo ho buisana le ngaka ea hau pele u kenyelletsa CLA lijong tsa hau le leetong la hau la ho theola boima ba 'mele ^{[leshome le metso e mehlano]} .

Haeba BMI ea hau (Body Mass Index) e le tlasa 18.5, ha ua tlameha ho sebelisa CLA kaha e ka baka mathata a maholo le litlamorao. E loketse haholo batho ba nang le BMI e kaholimo ho 23 ^[16] .

Lekola BMI ea hau mona .

Lijo le Conjugated Linoleic Acid

Ha batho ba sa khone ho kopanya CLA, motho o tlameha ho ja lijo tse nang le boemo bo phahameng ba CLA ho li kenya tsamaisong ea hau. Ntle le ho theola boima ba 'mele, o tlameha ho ja CLA bakeng sa tšebetso e nepahetseng ea' mele oa hau ^[17] .

Lihlahisoa tsa lebese le lebese

• Lebese la khomo le fepetsoeng ka joang le limilimithara tse 250 le na le limiligrama tse 20-30
• Li-gramme tsa 20 chisi ea khomo e fepetsoeng ka joang e na le limiligrama tse 20-30
• Limililitha tse 250 lebese kaofela le na le limiligrama tse 5.5
• 250 milliliters buttermilk e na le limiligrama tse 5.4
• Likgerama tse 170 tsa yoghurt li na le limiligrama tse 4.8
• 1 tablespoon botoro e na le limiligrama tse 4.7
• Khaba e 1 ea tranelate e bolila e na le limiligrama tse 4,6
• Ligrama tse 100 tsa chisi e na le limiligrama tse 4,5
• Ligrama tse 100 tsa chisi e nang le li-milligrams tse 4.1
• & frac12 senoelo sa ice cream ea vanilla e na le limiligrama tse 3.6

Lehe, tlhapi le nama

• Ligrama tse 100 tsa nama ea khomo e fepetsoeng ka joang e na le limiligrama tse 30
• Konyana e 100 e fepehileng ka joang e na le limiligrama tse 5.6
• Li-gramme tsa 150 li na le limiligrama tse 0,3
• Li-grama tse 100 tsa veal li na le li-milligrams tse 2.7
• 1 yolk ea mahe e na le limiligrama tse 0,6
• 100 dikgerama tsa kolobe li na le limiligrama tse 0,4

Ba bang

• 1 tablespoon oli ea kokonate e na le limiligrama tse 0,1
• Khaba e 1 ea oli ea soneblomo e na le limiligrama tse 0,4 ^[18] .

Litla-morao tsa li-Conjugated Linoleic Acid

Joalo ka ntho efe kapa efe e nang le molemo, esita le CLA e na le liphoso tse amanang le eona ^[19] , ^{[mashome a mabeli]} .

• Maemong a mang, CLA e ka baka ho ruruha mme ea lebisa ho haneleng ha insulin.
• E ka baka pokello sebeteng.
• Ho tlola tekano ho CLA ho tla baka lets'ollo, bohloko ba mpeng, ho nyekeloa le pelo le ho ruruha.
• Sirapo ea CLA e ka fokotsa palo ea 'cholesterol' e ntle ea HDL 'meleng oa hau le ho phahamisa cholesterol e mpe ea LDL.
• E ka eketsa palo ea lisele tse tšoeu tsa mali, e ka bakang ho ruruha ha methapo.
• CLA e ka baka ho fetoha ha maemo a tsoekere maling, ho beha kotsi ea lefu la tsoekere.
• Haeba u na le nalane ea lelapa ea lefu la pelo, qoba ho ja litlatsetso tsa CLA.
• Ho sebelisoa ho tlōla ha CLA ho ka senya tšebetso ea methapo ea hau ea mali, ho beha kotsi ea mafu a pelo.

1. [1]Lee, K. N., Kritchevsky, D., & Parizaa, M. W. (1994). Conjugated linoleic acid le atherosclerosis ho mebutlanyana. Alterosclerosis, 108 (1), 19-25.
2. [pedi]Phaka, Y., Albright, K. J., Liu, W., Storkson, J. M., Cook, M. E., & Pariza, M. W. (1997). Phello ea conjugated linoleic acid ka sebopeho sa 'mele ho litoeba. Lipids, 32 (8), 853-858.
3. [3]Pariza, M. W., Park, Y., & Cook, M. E. (2001). Li-isomers tse sebetsang tsa biologically tsa conjugated linoleic acid. Tsoelo-pele lipatlisisong tsa lipid, 40 (4), 283-298.
4. [4]Banni, S., Heys, S. D., & Wahle, K. W. (2019). Conjugated linoleic acid joalo ka limatlafatsi tse thibelang kankere: lithuto tsa vivo le mechini ea lisele. InAdvances in conjugated linoleic acid research (maq. 273-288). Ho hatisoa ha AOCS.
5. [5]den Hartigh, L. J., Gao, Z., Goodspeed, L., Wang, S., Das, A. K., Burant, C. F., ... & Blaser, M. J. (2018). Litoeba tse Feteletseng Ho Lahleheloa ke Boima ba 'Mele Ka lebaka la trans-10, cis-12 Conjugated Linoleic Acid Supplementation kapa Food Restriction Harbor Distinct Gut Microbiota. Journal ea phepo e nepahetseng, 148 (4), 562-572.
6. [6]Viladomiu, M., Hontecillas, R., & Bassaganya-Riera, J. (2016). Ho feto-fetoha ha 'mele ho ruruha le boits'ireletso ba mmele ka lijo tse kopantsoeng le linoleic acid. Koranta ea Europe ea pharmacology, 785, 87-95.
7. [7]Kim, J. H., Kim, Y., Kim, Y. J., & Park, Y. (2016). Conjugated linoleic acid: melemo ea bophelo bo botle e le sesebelisoa sa lijo se sebetsang Tlhahlobo ea selemo le selemo ea saense ea lijo le theknoloji, 7, 221-244.
8. [8]Norris, L. E., Collene, A. L., Asp, M. L., Hsu, J. C., Liu, L. F., Richardson, J. R., ... & Belury, M. A. (2009). Papiso ea lijo tse kopantsoeng tsa linoleic acid tse nang le oli e sa tsoakoang ka 'mele ho basali ba batenya haholo ba postmenopausal ba nang le lefu la tsoekere la mofuta oa 2 Koranta ea Amerika ea phepo e nepahetseng ea bongaka, 90 (3), 468-476.
9. [9]Zanini, S. F., Colnago, G. L., Pessotti, B. M. S., Bastos, M. R., Casagrande, F. P., & Lima, V. R. (2015). Mafura a 'mele a likhoho tsa nama a fepeloang lijo tse nang le mehloli e' meli ea mafura le conjugated linoleic acid.
10. [10]Koba, K., & Yanagita, T. (2014). Melemo ea bophelo bo botle ba conjugated linoleic acid (CLA). Patlisiso ea botenya le tloaelo ea bongaka, 8 (6), e525-e532.
11. [leshome le motso o mong]Plourde, M., Jew, S., Cunnane, S. C., & Jones, P. J. (2008). Conjugated linoleic acids: hobaneng phapano lipakeng tsa lithuto tsa liphoofolo le tsa batho?. Litlhahlobo tsa phepo e nepahetseng, 66 (7), 415-421.
12. [12]Pariza, M. W., Park, Y., & Cook, M. (2000). Mekhoa ea Ts'ebetso ea Linoleic Acid e Kopantsoeng: Bopaki le Khopolo-taba (44457) Ts'ebetso ea Mokhatlo oa Boiteko ba Biology le Bongaka, 223 (1), 8-13.
13. [13]Pariza, M. W. (2004). Ho latela polokeho le katleho ea asiti e kopantsoeng ea linoleic. Koranta ea Amerika ea phepo e nepahetseng ea bongaka, 79 (6), 1132S-1136S.
14. [14]Chin, S.F, Storkson, J. M., Liu, W., Albright, K. J., & Pariza, M. W. (1994). Conjugated linoleic acid (9, 11- le 10, 12-octadecadienoic acid) e hlahisoa ka likhoto tse tloaelehileng empa e se likokoana-hloko tse fepang linoleic acid. Journal ea phepo e nepahetseng, 124 (5), 694-701.
15. [leshome le metso e mehlano]Watras, A. C., Buchholz, A. C., Haufi, R. N., Zhang, Z., & Schoeller, D. A. (2007). Karolo ea conjugated linoleic acid ho fokotsa mafura a 'mele le ho thibela ho ba le boima ba' mele matsatsing a phomolo Koranta ea machabeng ea botenya, 31 (3), 481.
16. [16]Phaka, Y., Albright, K. J., Storkson, J. M., Liu, W., & Pariza, M. W. (2007). Conjugated linoleic acid (CLA) e thibela ho bokella mafura a 'mele le boima ba' mele ka mohlala oa liphoofolo. Journal ea saense ea lijo, 72 (8), S612-S617.
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