Ngati mukufunafuna mapiritsi ozizwitsa omwe angathe kubwereranso kwa inu, posachedwa mudzapeza mfundo zomwe mungagwiritse ntchito linoleic asidi kuti muwonongeke. Komabe, kaya chinthu ichi ndi chozizwitsa chokhalira mafuta ochepa, tidzasokoneza m'nkhaniyi.
Linoleic acid: katundu
Conjugated linoleic acid (CLC) ya kulemera kwagwiritsidwa ntchito posachedwapa. Poyamba, mankhwalawa anali opangidwira zakudya zamasewera: zimalimbikitsa kuwonongeka kwa mafuta ndipo zimakulolani kusonyeza minofu mu ulemerero wake wonse.
Kodi ntchito ya linoleic acid ndi iti?
- kuchepetsa thupi la mafuta. Zikudziwika kuti zotsatira zowonjezereka ndizochepetsera thupi zomwe zimapereka anthu amenewo omwe mafuta awo amawagawa malinga ndi mtundu wamwamuna (mtundu wa apulo);
- kukula kwa minofu ya minofu - kokha pokhapokha ngati mukuchita khama nthawi zonse. Ndi chifukwa chakuti ndi kuthetsa mphamvu ya mafuta KLK sawononga minofu ya misa, chinthu ichi chimatchuka pakati pa othamanga;
- mwachindunji kumalimbikitsa chitetezo cha thupi kuchokera ku mapangidwe a zotupa za khansa;
- ali ndi anti-yotupa katundu. Zimatsimikiziridwa kuti m'magazi a anthu okhwima, pali chiwerengero cha zinthu zomwe zimachitira umboni zotupa. Chifukwa chaichi, anthu odzala nthawi zambiri amavutika ndi matenda osiyanasiyana okhudzana ndi ndondomekoyi. Kudya kwa linoleic acid kumathandiza kuthetsa zotsatirazi zosayenera.
Komabe, molingana ndi anthu omwe amamwa mankhwalawa, zotsatira zake zimangokhalapo pokhapokha ngati akusewera masewera. M'mawu ena, simungathe kuthandiza thupi ngati mutangomwa CLC ndikugwira ma hamburgers atakhala pabedi. Ngati kuchuluka kwa ma calories kudyetsedwa kwakukulu kuposa kuchuluka kwa ma calories, palibe mapiritsi angakuthandizeni kuthana ndi kulemera kwake. Ndicho chifukwa chake ndizomveka kunena za kuvomereza kwa CLC kokha ngati maola awiri akusewera masewera pamlungu.
Kukonzekera komwe kuli ndi linoleic acid
Chinthu choyamba chimene chimabwera m'maganizo pa nkhani ya komwe linoleic acid zili, ndizo, CLA (CLC), ndiko kuti, iyo yokha ndiyo mawonekedwe ake enieni. Mungagule mankhwalawa m'masitolo omwe amapereka zakudya zamasewera.
Pa maziko a asidiwa, pali mankhwala ena osiyanasiyana, mwachitsanzo "Reduxin-light" ndi ena. Komabe, ngati chinthu chachikulu chomwe chili mkati mwawo ndi chimodzimodzi CLC, sikuli kwanzeru kugula mitundu yosiyanasiyana yokwera mtengo ndi mayina ena.
Zamagulu ali ndi linoleic acid
Linoleic acid mu zakudya sizodabwitsa. Ngati mukufuna, zikhoza kupezeka mokwanira kuchokera ku zakudya zanu, ngati mumaphatikizapo zinthu zomwe zimakhala zokwanira. Choncho, zomwe zili ndi linoleic acid:
- nyama ya nyama ndi mbalame;
- mkaka;
- mafuta a chiyambi cha masamba;
- mitundu yonse ya bowa;
- tchizi;
- yogurt ndi mafuta ochepa.
Kwa anthu omwe amakhulupirira malingaliro a chikhalidwe, chirichonse n'chosavuta. Koma ziwindi ziyenera kukhutira ndi bowa komanso mafuta. Komabe, anthu odyetsa kawirikawiri sakadandaula za vuto lolemera, chifukwa ambiri a iwo amawonetsa chakudya chawo ndipo salemera kwambiri.
Conjugated linoleic asidi: zotsutsana
Chotsutsana ndichokha ndicho kusagwirizana pakati pa zomwe zimakhalapo, pokhudzana ndi kukonzekera. Chizindikiro chofanana chimakhalanso ndi zinthu zomwe conjugated linoleic acid imalowa mu mawonekedwe ake.