Shin CLA a cikin Safflower Oil zai iya taimaka maka rage nauyi?

Wadatacce

• CLA Yana da Efan Amfani akan Rashin Kiba
• Safflower Oil Ba Kyakkyawan Tushen CLA bane
• Safflower Oil Yana da Girma a cikin Omega-6 Fats
• Safflower Oil Ba Kyakkyawan Zabi bane Ga Rashin nauyi
• Mayar da hankali kan Lafiyayyun Lafiya don Rage Kiba
• Layin .asa

Conjugated linoleic acid, wanda ake kira CLA, wani nau'in polyunsaturated fatty acid ne wanda galibi ana amfani dashi azaman ƙarin asarar nauyi.

Ana samun CLA a dabi'a a abinci kamar naman sa da kiwo. Nau'in da ake samu a cikin kari ana yin sa ne ta hanyar canza sinadarai da kitsen da aka samu a cikin mai safflower.

An inganta kayan mai na Safflower a matsayin hanya mai sauƙi don fyaɗa mai taurin ciki da kuma rage yawan ci. Har ma an nuna su akan shirye-shiryen TV da aka buga kamar Dr. Oz.

Wasu mutane sunyi imanin cewa mai safflower kanta shine asalin CLA mai kyau, kuma suna ƙara yawan wannan kayan lambu don rasa nauyi.

Wannan labarin yana bayanin bambance-bambance tsakanin yanayin CLA da ke faruwa da nau'ikan kariyar sa, kuma me yasa shan mai da yawa ba zai zama kyakkyawan ra'ayi ba.

CLA Yana da Efan Amfani akan Rashin Kiba

CLA wani nau'in mai ƙyashi ne wanda aka samo shi a cikin wasu abinci. Hakanan za'a iya yin sa ta hanyar canza sinadaran linoleic da ake samu a cikin mai na kayan lambu.

CLA da aka samo a cikin abinci kamar naman sa da kuma kiwo ba iri daya bane da nau'in da ake samu daga mai na kayan lambu.

CLA na kasuwanci (wanda aka samo a cikin kari) yana da bayanin fatty acid daban-daban fiye da na CLA na halitta kuma yafi girma a cikin trans-10 da cis-12 fatty acid ().

Kodayake CLA da aka samo daga man kayan lambu yana da alaƙa da raunin nauyi a wasu nazarin, sakamakon yana da ban mamaki.

Misali, nazarin nazarin 18 ya nuna cewa mutanen da suka haɓaka tare da CLA wanda aka samo mai daga kayan lambu sun rasa 0.11 fam (0.05 kg) kawai a mako, idan aka kwatanta da rukunin wuribo ().

Hakanan, wani bita da aka gano ya nuna cewa allurai na CLA, wanda ya fara daga gram 2-6 akan watanni 6-12, ya haifar da asarar nauyi mai nauyi na fam 2.93 kawai (kilogram 1.33) ().

Kodayake ana ciyar da su saboda ikon su na narke kitse mai ciki, wani bita da aka yi kwanan nan ya gano cewa abubuwan CLA sun kasa rage ƙugu a cikin maza da mata ().

Wani binciken ya nuna cewa shan giram 3.2 na kari na CLA a kowace rana tsawon makonni 8 ba shi da wani tasiri kan rage kitsen jiki, gami da kitsen ciki, a cikin mata masu kiba ().

Mene ne ƙari, nazarin ya haɗa haɗin CLA tare da sakamako masu illa da yawa.

Yawancin allurai na CLA, kamar su adadin da aka bayar a cikin kari, an alakanta su da ƙin insulin, rage HDL, ƙarar kumburi, hanji da hanji da kuma ƙaruwar hanta (,).

Kodayake wannan ƙarin na iya yin tasiri mai nauyi akan asarar nauyi, amma masana kimiyya ba su da tabbas ().

Ana samun CLA ta halitta a cikin wasu abinci ko kuma sunadarai da aka samo daga man kayan lambu. Ba shi da tasiri kaɗan akan asarar nauyi kuma an danganta shi da sakamako masu illa da yawa.

Safflower Oil Ba Kyakkyawan Tushen CLA bane

Mutane da yawa suna tunanin cewa mai safflower shine kyakkyawan tushen CLA. Koyaya, mai safflower kawai yana ƙunshe da ƙarami .7 MG na CLA a kowane gram (9).

Fiye da kashi 70% na safflower mai ya ƙunshi linoleic acid, wani nau'in polyunsaturated omega-6 fatty acid ().

Linoleic acid za a iya canza shi zuwa wani nau'i na CLA wanda ake amfani da shi don yin ƙarin abubuwan da ke tattare da hankali.

Mutane da yawa suna ɗauka cewa CLA safflower mai mai kawai safflower man ne a cikin kwaya.

Amma duk da haka, CLA safflower mai mai wanda kuke gani akan shiryayye an canza shi ta hanyar sinadarai don ƙunsar babban adadin CLA, yawanci sama da 80%.

Safflower mai shine asalin tushen CLA kuma yana buƙatar canza shi ta hanyar binciken a cikin lab don samar da sifar da aka siyar a cikin kari.

Safflower Oil Yana da Girma a cikin Omega-6 Fats

Safflower mai yana da wadataccen mai na omega-6 kuma baya da mai na omega-3.

Kodayake jikinku yana buƙatar duka don aiki da bunƙasa, yawancin mutane suna karɓar yawancin mai mai omega-6 fiye da omega-3s.

Abincin Yammacin na yau da kullun an kiyasta ya ƙunshi kamar sau 20 fiye da omega-6s fiye da omega-3s saboda yawan mai mai daɗaɗɗen kayan lambu da abinci da aka sarrafa ().

Don tunani, rabon omega-6s zuwa omega-3s a cikin abincin mai farauta na gargajiya yana kusa da 1: 1 ().

Abincin da ke dauke da mai mai omega-3 an alakanta shi da ƙananan cututtukan ciwon sukari, cututtukan zuciya, laulayi da kiba, yayin da aka nuna yawancin abincin mai omega-6 don ƙara haɗarin waɗannan cututtukan (,,,).

Kodayake an inganta man safflower a matsayin hanya don fashewar kitse da taimako tare da raunin nauyi, an riga an cinye man kayan lambu mai wadataccen omega-6s fiye da kima, tare da ɗan fa'ida ga layinku.

Yawan shan mai mai omega-6, kamar mai safflower, a zahiri ƙaruwa haɗarin kiba ().

Safflower mai yana cikin ƙwayoyin Omega-6, wanda yawancin mutane tuni suka cinye fiye da kima. Samun Omega-6 da yawa da rashin wadatar omega-3s a cikin abincinka na iya zama illa ga lafiyar gaba ɗaya.

Safflower Oil Ba Kyakkyawan Zabi bane Ga Rashin nauyi

Duk da yake safflower mai ba daidai yake da safflower CLA kari, wasu shaidu sun nuna cewa mai safflower na iya zama mai tasiri don rage ƙitsen ciki.

Koyaya, bincike yana da iyakance a cikin wannan yanki ().

A cikin wani binciken, mata masu kiba 35 da ke fama da ciwon sukari sun sami gram 8 na mai safflower ko CLA a cikin nau'in kwaya na tsawon makonni 36.

A ƙarshen binciken, ƙungiyar da ta cinye magungunan safflower sun sami babbar asara a cikin kitse mai ciki idan aka kwatanta da ƙungiyar CLA.

Koyaya, man safflower ya ƙaru sosai AST, enzyme wanda ke nuna lalacewar hanta lokacin da aka ɗaga shi.

Wannan yana da mahimmanci, kamar yadda bincike da yawa suka gano cewa ciyar da berayen safflower mai wadataccen abinci mai haɓaka tarin kitse a cikin hantarsu (20).

Hakanan, kodayake rukunin mai na safflower sun sami ragi a cikin kitse, ba su da canji a cikin BMI ko kayan ƙanshi duka. Wannan yana nuna cewa shan safflower mai ya sanya kitse mai ciki a wasu sassan jiki.

Ana buƙatar gudanar da bincike mai yawa don sanin idan ƙari tare da safflower mai hanya ce mai aminci da inganci don haɓaka ƙimar nauyi.

A yanzu, shaidu sun nuna cewa rashin daidaiton ƙwayoyin omega-6 zuwa omega-3s yana da lahani ga lafiyar gaba ɗaya.

Wannan ilimin, hade da rashin hujja cewa yana amfani da ragin nauyi, dalili ne mai kyau na rage mai safflower a cikin abincinku.

Ana buƙatar ƙarin bincike don ƙayyade aminci da tasiri na amfani da man safflower don haɓaka asarar mai.

Mayar da hankali kan Lafiyayyun Lafiya don Rage Kiba

Kodayake mai safflower ba shine kyakkyawan zaɓi don asarar nauyi ba, ƙara yawan wasu, ƙoshin lafiya cikin abincinku shine.

Abincin da ke cike da ƙwayoyin omega-3 mai cike da kumburi kamar kifin kifi, gyada, chia seed, flax, hemp da yolks na iya amfani da lafiyar ku ta hanyoyi da yawa.

Misali, binciken da aka kwashe shekaru 25 ana yi sama da mutane 4,000 ya gano cewa wadanda suka ci abinci mai yawa a cikin omega-3s suna da matsalar rashin lafiyar jiki, ciki har da mai mai ciki ().

Bugu da ƙari, abincin da ke cike da omega-3s an haɗu da fa'idodi kamar ƙananan haɗarin cututtukan cututtuka kamar cututtukan zuciya da ciwon sukari ().

Amfani da mai mai omega-3 daga abinci ko kari shima an danganta shi da raguwar yawan mace-mace ().

Menene ƙari, zaɓar abinci mai wadataccen omega-3s akan mai na kayan lambu cike da omega-6s yana ba jikin ku abinci mai gina jiki da yawa.

Misali, mudin goro guda daya yana bada sama da bitamin iri daban daban da ma'adanai 20 wadanda suka hada da magnesium, bitamin B da potassium (24).

Adadin adadin safflower mai talauci ne a cikin abubuwan gina jiki, kawai yana samar da kyakkyawan tushen bitamin E da K (25).

Idan kana son rage kiba, zai fi kyau ka mai da hankali kan lafiyayyen mai. Amfani da abinci mai wadataccen omega-3s na iya amfani da asarar nauyi da inganta ƙoshin lafiya.

Layin .asa

Safflower mai nau'in nau'in kayan lambu ne wanda aka canza shi ta hanyar sinadarai don samar da abubuwan CLA.

Koyaya, man safflower da kansa yana da ƙasa ƙwarai a cikin CLA kuma yana da ƙwayoyi masu yawa na omega-6, wanda, ƙari, ba su da kyau ga lafiyar ku.

Kodayake kari tare da CLA na iya inganta ƙananan ƙananan asarar nauyi, shaidun da ke goyan bayan amfani da safflower mai don asarar mai mai rauni ne.

Idan kana son rage kiba kuma ka kiyaye shi, tsallake abubuwan kari kuma maimakon haka ka mai da hankali kan hanyoyin da aka gwada da gaskiya na karuwar aiki da cinye lafiyayyu, abinci mai gina jiki.