CLA: abin da yake yi, da kashi, da kuma ko yana da ma'ana

An sayar da CLA tsawon shekaru a matsayin mai ƙona kitse ba tare da motsawa ba, kuma a zahiri yana ɗaya daga cikin ƙarin binciken da aka fi nazari tare da ɗayan sakamako mafi rauni. Ba zamba ba ce tasirin gaskiya ne amma yana da ƙanƙanta da ba za ku taɓa lura da shi ba tare da sikelin da kuma tef mai auna ma'auni ba. Ga lambobin, da kashi da aka gwada, da kuma yanayin da ya kamata ka tsallake shi.

Abin da CLA yake a zahiri

CLA yana nufin conjugated linoleic acid, kuma ba kwayar halitta ɗaya ba ce amma rukuni ne na isomers. Abu biyu ne masu muhimmanci: c9,t11 (acid rumenic), wanda ke da kusan kashi 80 cikin ɗari na CLA a cikin abinci, da kuma t10,c12, wanda ke haifar da mafi yawan tasirin kitse da kuma mafi yawan matsalolin.

Kuna samun shi ta halitta daga naman ruminant da kuma madara: naman sa, na rago, man shanu, cuku mai kitse da yogurt. Yawan abincin da ake ci shine 50 zuwa 200 mg kowace rana. Ƙarin abinci dabba ce daban: an yi su ne ta hanyar sarrafa sinadarai na safflower ko sunflower mai kuma yawanci suna da cakuda 50:50 na isomers biyu. Sashin capsule ya ninka sau 15 zuwa 60 na abin da kake samu daga abinci. Wannan shi ya sa cin karin man shanu ko kuma mai mai mai ba ya canja kome bambancin girma ya yi yawa.

Abin da bincike ya nuna

Nazarin meta na gwajin da aka sarrafa akan mutane ya sauka akan adadi mai daidaituwa: asarar mai na kimanin 0.05 kg a mako guda idan aka kwatanta da placebo. Wannan kusan kilo 0.2 ne a wata, ko kilo 1 zuwa 1.3 bayan watanni shida na shan shi kowace rana.

Don kwatanta: Rashin adadin kuzari 400 a rana yana samar da wannan kilogram a cikin makonni biyu zuwa uku. Ƙarin matakai 3,000 a rana yana ƙone 100150150 kcal, wanda a cikin wata ɗaya ya fi shekara guda na CLA.

Sauran hoton ya fi rauni. Tasirin akan nauyin sikelin bai bambanta da placebo a kusan rabin gwajin ba. Shaidar cewa CLA tana kare tsoka yayin rashi ba ta da daidaito. Babu wani tasiri mai ma'ana akan ƙarfi, jimiri ko murmurewa. Sakamakon ƙarancin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayo

Sashin: lambobin da kuke bukata

Mafi yawan lokuta ana amfani da shi a cikin gwaji shine 3.2 g na isomers masu aiki a kowace ranaKa yi tunani . Yankin da aka buga ya kasance daga 3 zuwa 6.8 g; sama da 6 g babu ƙarin fa'ida, kawai ƙarin sakamako masu illa.

• Karanta lakabin, ba yawan capsules ba. Wani nau'i na 1,000 na man fetur yana da kashi 78 80 cikin dari na CLA, don haka kimanin 800 mg na kayan aiki. Samun 3.2 g yana nufin capsules hudu a rana, ba ɗaya ba.
• Ka raba shi kashi biyu ko uku tare da abinci. Man fetur ne; a cikin komai a ciki yakan sa mutum ya yi tashin zuciya da kuma ƙwanƙwasawa.
• Lokaci ba shi da muhimmanci. Babu dalilin da zai sa a haɗa shi da horo.
• Tsawon lokacin da za a yi hakan. Gwaje-gwajen suna gudana daga makonni 12 zuwa watanni 24. Idan bayan makonni 12 tare da abincinka da motsa jiki ba tare da canzawa ƙwanƙolinka bai ragu ba akalla 1 cm, babu dalilin da za a ci gaba da saya.

Abubuwan da ke faruwa da kuma wanda ya kamata ya yi hankali

Wannan shi ne sashin da alamar ba ta ambaci ba. A 3 g da sama da haka zaka ga wadannan:

• Ciwon narkewa a wajen mutum ɗaya cikin goma: ciwon haushi, ƙura mai sauƙi, zawo, ƙuƙwalwa.
• Rage ƙarancin insulin. Isomer t10,c12 ya kara tsananta kula da glucose a cikin gwaji da yawa, mafi bayyane a cikin maza masu kiba tare da cutar ta metabolic, tare da juriya ta insulin yana ƙaruwa da kusan 152020 bisa dari a cikin makonni 12.
• Lipids da kumburi. Lower HDL cholesterol da kuma mafi girma ƙwayoyin ƙwayoyin cuta da ƙwayoyin cuta a cikin wani ɓangare na nazarin.
• Hanta. Enzymes na hanta da aka ƙãra a wasu masu amfani, tare da wasu lokuta da aka ruwaito na cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututututtukan cutututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututut

Kada ka yi amfani da shi idan kana da ciwon sukari na 2, ciwon sukari, ciwon ƙwayar cuta ko wani ciwon hanta, da kuma lokacin daukar ciki ko shayarwa.

Lokacin da za ka je wurin likita

• Ciwo ko matsin lamba a ƙarƙashin ƙofar dama, fitsari mai duhu, launin rawaya na fata ko idanu, ci gaba da tashin zuciya dakatar da shan shi kuma a bincika shi a wannan ranar.
• Ba a iya bayyana gajiya ba, ƙaruwa da ƙishirwa da yawan fitsari gwada glucose da HbA1c.
• Kafin ka fara, idan kana da ciwon sukari ko ciwon hanta a cikin iyalinka: samun ALT na asali, AST, GGT, glucose mai azumi da kuma panel na lipid, sannan sake duba a makonni 12.
• Idan kana shan magungunan statin, anticoagulants, magungunan ciwon sukari ko magungunan thyroid ka tambayi kafin ka saya, ba bayan ka saya ba.

A inda irin wannan ƙoƙari ya biya fiye da haka

1. Protein a cikin 1.62.22.2 g da kilogram na nauyin jiki da rana.
2. Rashin adadin kuzari 300500500 a rana, wanda ke nufin kashi 0.5 zuwa 0.7 cikin dari na nauyin jiki a mako.
3. Sau uku zuwa hudu a mako, 1020 na aiki a kowane rukuni na tsoka a mako, a cikin 512 na maimaitawa, ƙara 2.5 kg a manyan ɗagawa da zarar ka rufe saman zangon.
4. 8,0000,00010,000 matakai a rana da 79 hours na barci.
5. Idan har yanzu kuna da kuɗin kari, creatine monohydrate a 35 g a rana yana da tushe na shaida sau da yawa.

Gajerun bayanai

• CLA tana aiki, amma da ƙyar: game da 0.05 kg na kitse a mako fiye da placebo, wanda shine 1 zuwa 1.3 kg a cikin watanni shida.
• Sashin da aka gwada shine 3.2 g na isomers masu aiki a kowace rana yawanci capsules 1,000 mg huɗu, raba cikin abinci.
• Abincin yana ba ku 50 mg200 mg a rana, don haka ƙarin man shanu ko cuku mai ƙanshi ba zai motsa komai ba.
• Isomer t10,c12 na iya lalata ƙarancin insulin da alamun hanta ba don ciwon sukari ba, ciwon sukari ko cutar hanta.
• Idan ƙashinku bai ragu da aƙalla santimita 1 ba bayan makonni 12, ku daina; kuɗi ɗaya da aka kashe a kan furotin, matakai da barci ya fi haka.