Ndeupi musiyano uripo pakati peChlorella neSparulina?

Zvemukati

• Misiyano pakati pechlorella uye spirulina
• Chlorella yakakwira mumafuta uye macalorie
• Chlorella ine yakakwira nhanho ye omega-3 fatty acids
• Ose ari maviri ane ma antioxidants
• Spirulina inogona kunge iri yepamusoro mumapuroteni
• Ose ari maviri anogona kubatsira kudzora shuga yeropa
• Ose anogona kuvandudza hutano hwemwoyo
• Ndeupi ane hutano?
• Chinokosha

Chlorella uye spirulina ndiwo mafomu ealgae anga achiwana mukurumbira mupasi rekuwedzera.

Ose maviri ane anoyevedza mapeturu profiles uye zvinogona hutano mabhenefiti, sekuderedza njodzi zvinokonzerwa nechirwere chemwoyo uye kugadzirisa shuga yeropa manejimendi ().

Ichi chinyorwa chinoongorora mutsauko uripo pakati pechlorella uye spirulina uye unoongorora kuti munhu ane hutano here.

Misiyano pakati pechlorella uye spirulina

Chlorella uye spirulina ndiyo inonyanya kuzivikanwa algae inowedzera pamusika.

Nepo vese vari vaviri vachizvirumbidza neanoorora zvinovaka muviri uye nehutano hwakafanana, vane misiyano yakati wandei.

Chlorella yakakwira mumafuta uye macalorie

Chlorella uye spirulina vanounza huwandu hwezvakavaka muviri.

1-ounce (28-gramu) kushumirwa kweaya algae ine zvinotevera (2, 3):

Nepo mapuroteni avo, makabhohaidhiretsi, uye maficha akaumbwa zvakafanana, misiyano yavo inonyanya kuoneka mune hutano iri mumakori avo, vhitamini, uye zvicherwa zvirimo.

Chlorella yakakwira mu:

• macalorie
• omega-3 mafuta acids
• provitamin A
• riboflavin
• magnesium
• iron
• zinc

Spirulina yakaderera mumacalorie asi ichine huwandu hwakawanda hwe:

• riboflavin
• thiamine
• iron
• mhangura

Chlorella ine yakakwira nhanho ye omega-3 fatty acids

Chlorella uye spirulina zvine zviyero zvakafanana zvemafuta, asi mhando yemafuta inosiyana zvakanyanya.

Ose maviri algae anonyanya kupfuma mune polyunsaturated mafuta, kunyanya omega-3 fatty acids (, 5, 6, 7).

Omega-3 uye omega-6 fatty acids akakosha mafuta epolyunsaturated akakosha pakukosha kwesero uye kushanda kwehuropi (8).

Ivo vanoonekwa seakakosha nekuti muviri wako haugone kuzvigadzira. Naizvozvo, iwe unofanirwa kuzviwana kubva kuchikafu chako (8).

Kudya kwemafuta epolyunsaturated kwave kuchisanganiswa nenjodzi yakaderera yechirwere chemoyo, kunyanya kana ichitsiviwa nemafuta akazara (9,, 11, 12).

Omega-3 fatty acids, kunyanya, inosanganisirwa nezvakawanda zvehutano mabhenefiti, kusanganisira kudzikisira kuzvimba, kuvandudza hutano hwemabhonzo, uye njodzi yakaderera yechirwere chemwoyo nemamwe makenza (,,).

Nekudaro, iwe ungangoda kutora yakakura kwazvo huwandu hwayo algae kuti usangane neyako yezuva nezuva omega-3 zvido. Vanhu kazhinji vanongodya zvidiki zvidimbu zvavo ().

Ese maviri mafomu ealgae ane akasiyana mhando polyunsaturated mafuta.

Zvisinei, chidzidzo chakaongorora mafuta asidi zviri mune aya algae zvakawana kuti chlorella ine yakawanda omega-3 fatty acids, nepo spirulina iri pamusoro mu omega-6 fatty acids (5,).

Kunyangwe chlorella inopa mamwe omega-3 mafuta, akaomeswa algal mafuta anowedzera ndeimwe sarudzo iri nani kune avo vanotsvaga dzimwe nzira dzemhuka-based omega-3 zvinowedzera.

Ose ari maviri ane ma antioxidants

Pamusoro pekukwirira kwavo kwemafuta epolyunsaturated, ese chlorella uye spirulina akakwirira kwazvo muma antioxidants.

Aya ndiwo makomputa anobatana uye anodzora mahara radicals mumuviri wako kudzivirira kukuvara kwemasero nematukisi ().

Mune kumwe kuongorora, vanhu makumi mashanu nevashanu vaiputa midzanga vakawedzeredzwa ne6.3 magiramu echokorella kana placebo kwemavhiki matanhatu.

Vatori vechikamu vakagamuchira chinowedzerwa vakasangana ne44% kuwedzera kweropa revhitamini C uye 16% kuwedzera muzvikamu zvevitamini E. Ose mavitamini aya ane antioxidant zvivakwa ().

Uyezve, avo vakagamuchira chlorella yekuwedzera zvakare vakaratidza kuderera kukuru kwekukuvara kweDNA ().

Mune kumwe kuongorora, vanhu makumi matatu vane chirwere chisingaperi chisingapindike chemapapu (COPD) vakadya 1 kana 2 magiramu esirulina zuva nezuva kwemazuva makumi matanhatu.

Vatori vechikamu vakawana kusvika pamakumi maviri muzana kuwanda kweropa reiyo antioxidant enzyme superoxide dismutase, uye inosvika 29% kuwedzera mumavhitamini C mazinga. ()

Mazinga eropa echakakosha mucherechedzo weiyo oxidative kusagadzikana yakadererawo kusvika pa36%. ()

Spirulina inogona kunge iri yepamusoro mumapuroteni

Zvemagariro kusvika kumashure senge maAztec akashandisa algae, senge spirulina uye chlorella, sekudya ().

Nekuda kwehuwandu hwayo hwakawanda hweprotein, NASA yakashandisa spirulina sechikafu chekuwedzera kune avo vanoongorora muchadenga mamishini (19).

Parizvino, masayendisiti ari kuongorora chlorella seinogona kunge iine mapuroteni akakwirira, chikafu chinogutsa chikafu chemamishinari marefu muchadenga (20, 22).

Puroteni inowanikwa mune zvese spirulina uye chlorella ine zvese zvakakosha amino acids, uye muviri wako unotora zviri nyore (24, 25).

Kunyange chlorella uye spirulina zvese zvine huwandu hwakawanda hweprotein, ongororo inoratidza kuti mamwe maronda e spirulina anogona kusvika gumi muzana muzana yeprotein kupfuura chlorella (,,,).

Chlorella akapfuma mu omega-3 fatty acids, vitamini A, riboflavin, iron, uye zinc. Spirulina ine yakawanda thiamine, mhangura, uye pamwe mamwe mapuroteni.

Ose ari maviri anogona kubatsira kudzora shuga yeropa

Ongororo dzakawanda dzakaratidza kuti zvese chlorella uye spirulina inogona kubatsira manejimendi eropa manejimendi.

Chaizvoizvo izvi zvinoshanda hazvizivikanwe, asi ongororo dzinoverengeka dzakaratidza kuti spirulina inogona kubatsira kuwedzera insulin senzwi mune zvese mhuka nevanhu (, 30, 31).

Insulin sensitivity chiyero chemasero ako anoita sei kune iyo hormone insulin, iyo inovhara glucose (shuga yeropa) kubva muropa uye kupinda mumasero umo inogona kushandiswa simba.

Uyezve, ongororo dzinoverengeka dzevanhu dzakaona kuti kutora chlorella zvinowedzera zvinogona kuwedzera shuga yeropa manejimendi uye insulin senzwi.

Iyi mhedzisiro inogona kunyanya kubatsira kune avo vane chirwere cheshuga kana insulin kuramba (, 33,).

Kumwe kutsvagurudza kunoratidza kuti spirulina uye chlorella zvinogona kubatsira kudzikisa mashuga eropa uye kuwedzera insulin senzwi.

Ose anogona kuvandudza hutano hwemwoyo

Zvidzidzo zvakaratidza kuti chlorella uye spirulina zvine mukana wekuvandudza moyo wehutano nekukanganisa yako yeropa lipid kuumbwa uye kuwanda kweropa mazinga.

Mune imwe inodzorwa-4-vhiki kudzidza, 63 vatori vechikamu avo vakapihwa 5 magiramu echlorella zuva nezuva vakaratidza 10% kudzikiswa muhuwandu hwe triglycerides, zvichienzaniswa neboka re placebo ().

Zvakare, ivo vatori vechikamu vakaonawo kuderedzwa kwe11% muLDL (yakaipa) cholesterol uye ne4% kuwedzera muHDL (yakanaka) cholesterol ().

Mune kumwe kuongorora, vanhu vane BP yakakwira avo vakatora chlorella zvinowedzera zuva rega rega kwemavhiki gumi nemaviri vaive nekudzikisira kuverenga kweropa, zvichienzaniswa neboka re placebo (36).

Saizvozvo kune chlorella, spirulina inogona kubatsira yako cholesterol chimiro uye neropa.

Kudzidza kwemwedzi mitatu muvanhu makumi mashanu nevaviri vane cholesterol yakawanda vakaona kuti kutora 1 gramu ye spirulina pazuva kwakadzikisa triglycerides neinenge 16% uye LDL (yakaipa) cholesterol neinenge 10% ().

Mune kumwe kuongorora, makumi matatu neshanu vatori vechikamu vane BP yakakwira kuderedzwa kwe6% muzana mumashuga eropa mushure mekutora 4.5 magiramu espirulina pazuva kwemavhiki matanhatu ().

Zvidzidzo zvakawana kuti zvese chlorella uye spirulina zvinogona kubatsira kuvandudza yako cholesterol chimiro uye nekudzora rako reropa.

Ndeupi ane hutano?

Ose mafomu ealgae ane huwandu hwakawanda hwezvakakwana. Zvisinei, chlorella yakakwirira mu omega-3 fatty acids, vitamini A, riboflavin, iron, magnesium, uye zinc.

Kunyangwe spirulina inogona kunge yakati rebei muprotein, kumwe kuongorora kunoratidza kuti mapuroteni ari muchlorella akafanana (,,).

Iwo akakwirisa ehuwandu hwemafuta epolyunsaturated, antioxidants, uye mamwe mavitamini aripo mu chlorella anoapa mukana mushoma wehutano pane spirulina.

Nekudaro, ese ari maviri anopa avo akasiyana mabhenefiti. Imwe haisi hazvo nani kupfuura imwe.

Sezvo nezvose zvinowedzera, zviri nani kutaura nemupi wako wezvehutano usati watora spirulina kana chlorella, kunyanya mune yakakwira dosi.

Izvi zvinonyanya kukosha nekuti vanogona kusangana nemimwe mishonga, senge rinocheka ropa (,).

Uyezve, spirulina uye chlorella zvinogona kunge zvisina kukodzera kune vanhu vane mamwe mamiriro ekuzvidzivirira.

Kana iwe uine autoimmune mamiriro, taura nachiremba wako usati wawedzera chlorella kana spirulina mukudya kwako (40).

Pamusoro pezvo, vatengi vanofanirwa kungotenga zvinowedzera kubva kune inozivikanwa zita iyo yakaedzwa yechitatu-bato kuyedza kuchengetedza.

Kunyange ese ari maviri chlorella uye spirulina akakwirira mumapuroteni, zvinovaka muviri uye antioxidants, chlorella ine zvishoma zvikafu zvinovaka muviri kupfuura spirulina.

Nekudaro, ese ari maviri makuru sarudzo.

Chinokosha

Chlorella uye spirulina mafomu ealki ayo ane hutano hwakanyanya uye akachengeteka kudya kune vanhu vazhinji.

Ivo vanobatana nezvakawanda zvehutano mabhenefiti, kusanganisira kudzikisira njodzi zviitiko zvehosha yemoyo uye nekuvandudza shuga yeshuga.

Kunyangwe chlorella yakakwira zvishoma mune zvimwe zvinovaka muviri, iwe haugone kukanganisa neimwe.