Menene bambanci tsakanin Chlorella da Spirulina?

Wadatacce

• Bambanci tsakanin chlorella da spirulina
• Chlorella ya fi girma a cikin mai da adadin kuzari
• Chlorella ya ƙunshi mafi girman matakan mai na omega-3
• Dukansu suna da yawa a cikin antioxidants
• Spirulina na iya zama mafi girma a furotin
• Dukansu na iya amfani da kula da sukarin jini
• Dukansu na iya inganta lafiyar zuciya
• Wanne ya fi lafiya?
• Layin kasa

Chlorella da spirulina nau'ikan algae ne waɗanda ke ta samun farin jini a cikin ƙarin duniya.

Dukansu suna da bayanan gina jiki masu fa'ida da fa'idodi ga lafiyar jiki, kamar ƙananan abubuwan haɗari na cututtukan zuciya da inganta kula da sukarin jini ().

Wannan labarin yana nazarin bambance-bambance tsakanin chlorella da spirulina kuma yana tantance ko mutum ya sami lafiya.

Bambanci tsakanin chlorella da spirulina

Chlorella da spirulina sune shahararrun abubuwan algae akan kasuwa.

Duk da cewa dukansu suna alfahari da kyakkyawan tsarin abinci mai gina jiki da makamantan fa'idodin kiwon lafiya, suna da bambance-bambance da yawa.

Chlorella ya fi girma a cikin mai da adadin kuzari

Chlorella da spirulina suna sadar da abubuwan gina jiki da yawa.

Yawan oce 1 (gram 28) na waɗannan algae ya ƙunshi waɗannan masu zuwa (2, 3):

Duk da yake sunadaran su, sunadarin sunadarin, da kuma mai mai kama da juna sosai, amma bambance-bambancen su na gina jiki sun ta'allaka ne da sinadarin kalori, bitamin, da ma'adanai.

Chlorella ya fi girma a cikin:

• adadin kuzari
• omega-3 mai mai
• provitamin A
• riboflavin
• magnesium
• baƙin ƙarfe
• tutiya

Spirulina yana da ƙarancin adadin kuzari amma har yanzu yana dauke da adadi mai yawa na:

• riboflavin
• thiamine
• baƙin ƙarfe
• jan ƙarfe

Chlorella ya ƙunshi mafi girman matakan mai na omega-3

Chlorella da spirulina suna da nau'ikan mai iri ɗaya, amma nau'in mai ya bambanta sosai.

Dukansu algae suna da wadata musamman a cikin ƙwayoyin polyunsaturated, musamman omega-3 acid mai (, 5, 6, 7).

Omega-3 da omega-6 sunadarai masu mahimmanci sune mahimmancin ƙwayoyin polyunsaturated waɗanda ke da mahimmanci don ci gaban kwayar halitta da aikin kwakwalwa (8).

An dauke su da mahimmanci saboda jikinku ba zai iya samar da su ba. Saboda haka, dole ne ku samo su daga abincinku (8).

Amfani da ƙwayoyin polyunsaturated an haɗasu da ƙananan haɗarin cututtukan zuciya, musamman lokacin da aka maye gurbin ƙwayoyin mai (9,, 11, 12).

Omega-3 fatty acid, musamman, suna da alaƙa da fa'idodi masu yawa na kiwon lafiya, gami da rage kumburi, inganta ƙashin ƙashi, da ƙananan haɗarin cututtukan zuciya da wasu cututtukan kansa (,,).

Koyaya, kuna buƙatar cinye waɗannan algae mai yawa don saduwa da bukatun ku na omega-3 na yau da kullun. Mutane yawanci suna cinye ƙananan ƙananan ne kawai ().

Dukkanin nau'ikan algae suna dauke da nau'ikan nau'ikan kitse na polyunsaturated.

Koyaya, binciken da ya binciki abubuwan da ke cikin fatty acid na wadannan algae sun gano cewa chlorella ya ƙunshi karin ƙwayoyin omega-3, yayin da spirulina ya fi girma a cikin ƙwayoyin omega-6 (5,)

Kodayake chlorella tana ba da wasu ƙwayoyin Omega-3, haɓakar mai na algal shine mafi kyawu zaɓi ga waɗanda ke neman maye gurbin kari na omega-3 na dabba.

Dukansu suna da yawa a cikin antioxidants

Baya ga manyan matakan mai da ke cikin polyunsaturated, duka chlorella da spirulina suna da yawa a cikin antioxidants.

Waɗannan su ne mahaɗan da ke hulɗa tare da tsakaita ƙwayoyin cuta a cikin jikinka don hana lalacewar ƙwayoyin halitta da kyallen takarda ().

A cikin wani binciken, mutane 52 da suka sha sigari an kara su da gram 6.3 na chlorella ko kuma placebo na makonni 6.

Mahalarta waɗanda suka karɓi ƙarin sun sami karuwar 44% a cikin matakan jini na bitamin C da kuma 16% ƙaruwa a cikin matakan bitamin E. Duk waɗannan bitamin suna da abubuwan antioxidant ().

Bugu da ƙari, waɗanda suka karɓi ƙarin chlorella sun kuma nuna raguwar lahani ta DNA ().

A wani binciken kuma, mutane 30 da ke fama da cututtukan huhu (COPD) sun sha ko dai gram 1 zuwa 2 na spirulina a kullum tsawon kwanaki 60.

Mahalarta sun dandana har zuwa kashi 20% na matakan jini na antioxidant enzyme superoxide dismutase, kuma har zuwa karuwar 29% a cikin matakan bitamin C. ()

Matakan jini na mahimmin alama na damuwa mai kumburi shima ya ragu har zuwa 36%. ()

Spirulina na iya zama mafi girma a furotin

Civilungiyoyin wayewa tun daga Aztec sun yi amfani da algae, kamar su spirulina da chlorella, a matsayin abinci ().

Dangane da babban furotin da ke ciki, NASA yayi amfani da spirulina a matsayin abincin abincin da zai ba 'yan saman jannatin su damar tafiya a sararin samaniya (19).

A halin yanzu, masana kimiyya suna binciken chlorella a matsayin babban furotin mai gina jiki, tushen abinci mai gina jiki don dogon aiki a sararin samaniya (20,, 22).

Sunadaran da aka samo a cikin spirulina da chlorella suna dauke da dukkan muhimman amino acid, kuma jikinka zai iya shanye shi da sauƙi (, 24, 25).

Yayinda chlorella da spirulina dukansu suna dauke da sunadarai masu yawa, karatuna na nuna cewa wasu nau'in na spirulina zasu iya ƙunsar kusan kashi 10% na furotin fiye da chlorella (,,,).

Chlorella tana da wadataccen ƙwayoyin omega-3, bitamin A, riboflavin, baƙin ƙarfe, da kuma tutiya. Spirulina ya ƙunshi ƙarin maganin tari, jan ƙarfe, da yiwuwar ƙarin furotin.

Dukansu na iya amfani da kula da sukarin jini

Yawancin karatu sun nuna cewa chlorella da spirulina na iya fa'idantar da sarrafa sukari cikin jini.

Ba a san ainihin yadda wannan yake aiki ba, amma bincike da yawa sun nuna cewa spirulina na iya taimakawa ƙara ƙwarewar insulin a cikin dabbobi da mutane (, 30, 31).

Sashin hankali na insulin shine gwargwadon yadda kwayoyin halittar ku suke amsawa ga insulin na hormone, wanda ke rufe glucose (jinin suga) daga cikin jini zuwa cikin sel inda za'a iya amfani dashi don kuzari.

Bugu da ƙari kuma, nazarin ɗan adam da yawa sun gano cewa shan ƙarin abubuwan chlorella na iya ƙara gudanar da sukarin jini da ƙwarewar insulin.

Wadannan tasirin na iya zama da fa'ida musamman ga waɗanda ke fama da ciwon sukari ko juriya na insulin (, 33,).

Wasu bincike sun nuna cewa spirulina da chlorella na iya taimakawa rage matakan sukarin jini da kuma kara karfin insulin.

Dukansu na iya inganta lafiyar zuciya

Karatun ya nuna cewa chlorella da spirulina na da karfin inganta lafiyar zuciya ta hanyar shafar jinin jikinka da matakan karfin jini.

A cikin nazarin sati 4 da aka sarrafa, mahalarta 63 wadanda aka basu gram 5 na chlorella kullum sun nuna raguwar 10% a cikin jimlar triglycerides, idan aka kwatanta da kungiyar placebo ().

Bugu da ƙari, waɗannan mahalarta sun sami raguwar 11% a cikin LDL (mara kyau) cholesterol da ƙaruwa 4% cikin HDL (mai kyau) cholesterol ().

A cikin wani binciken kuma, mutanen da ke da cutar hawan jini waɗanda suka ɗauki kari na chlorella kowace rana don makonni 12 suna da ƙarancin karatun hawan jini, idan aka kwatanta da rukunin wuribo (36).

Hakanan ga chlorella, spirulina na iya amfani da bayanan cholesterol da hawan jini.

Nazarin watanni 3 a cikin mutane 52 tare da babban cholesterol ya gano cewa shan gram 1 na spirulina kowace rana ya saukar da triglycerides da kimanin 16% da LDL (mara kyau) cholesterol da kusan 10% ().

A wani binciken kuma, mahalarta 36 masu cutar hawan jini sun sami raguwar kashi 6-8% cikin matakan karfin jini bayan shan gram 4.5 na spirulina a kowace rana tsawon makonni 6 ().

Karatu sun gano cewa chlorella da spirulina na iya taimakawa wajen inganta bayanan cholesterol da rage matakan hawan jini.

Wanne ya fi lafiya?

Dukkanin nau'ikan algae suna dauke da sinadarai masu yawa. Koyaya, chlorella ya fi girma a cikin ƙwayoyin mai na omega-3, bitamin A, riboflavin, ƙarfe, magnesium, da kuma tutiya.

Kodayake spirulina na iya zama mafi girma a cikin furotin, wasu nazarin suna ba da shawarar cewa abun da ke cikin sunadarin chlorella ana iya kwatanta shi (,,).

Babban matakan mai, da antioxidants, da sauran bitamin da ke cikin chlorella suna ba shi ɗan amfanin abinci mai gina jiki akan spirulina.

Koyaya, dukansu suna ba da fa'idodi na musamman. Isn’taya ba lallai ba ne ya fi ɗayan kyau.

Kamar yadda yake tare da duk abubuwan kari, yana da kyau kuyi magana da mai ba ku kiwon lafiya kafin shan spirulina ko chlorella, musamman a cikin manyan allurai.

Wannan yana da mahimmanci musamman saboda suna iya yin ma'amala da wasu magunguna, kamar masu ba da jini (,).

Abin da ya fi haka, spirulina da chlorella na iya zama ba su dace da mutanen da ke da wasu mawuyacin yanayin autoimmune ba.

Idan kana da yanayin rashin lafiyar jiki, yi magana da likitanka kafin ƙara chlorella ko spirulina a cikin abincinka (40).

Allyari akan haka, masu amfani zasu sayi kari kawai daga sanannen sanannen da aka yiwa gwaji na ɓangare na uku don tabbatar da aminci.

Duk da yake chlorella da spirulina suna cikin furotin, abubuwan gina jiki da kuma antioxidants, chlorella tana da ɗan amfanin abinci mai gina jiki akan spirulina.

Koyaya, duka manyan zaɓi ne.

Layin kasa

Chlorella da spirulina siffofin algae ne waɗanda ke da ƙoshin lafiya da aminci don cin abinci ga yawancin mutane.

Suna haɗuwa da fa'idodi masu yawa na kiwon lafiya, gami da saukar da haɗarin haɗari ga cututtukan zuciya da inganta kulawar sukari cikin jini.

Kodayake chlorella ya fi girma a cikin wasu abubuwan gina jiki, ba za ku iya yin kuskure da ɗayan ba.