Ruwan chlorophyll shine sabon abin sha'awa game da lafiya a TikTok. Har zuwa wannan rubutun, hashtag #Chlophyll akan app ɗin ya tara masu kallo sama da miliyan 97, inda masu amfani suka yi iƙirarin cewa abin da aka samo daga shukar yana tsaftace fatarsu, yana rage kumburi, kuma yana taimaka musu rage kiba. Amma yaya waɗannan ikirarin suka dace? Mun tuntuɓi masana abinci mai gina jiki da sauran ƙwararru don taimaka muku fahimtar cikakken fa'idodin chlorophyll, iyakokinsa, da kuma hanya mafi kyau don amfani da shi.
Chlorophyll wani abu ne da ake samu a cikin tsirrai wanda ke ba wa shuke-shuke launin kore. Yana kuma ba da damar shuka su canza hasken rana zuwa abubuwan gina jiki ta hanyar photosynthesis.
Duk da haka, ƙarin abubuwa kamar digo na chlorophyll da chlorophyll na ruwa ba ainihin chlorophyll bane. Suna ɗauke da chlorophyll, wani nau'in chlorophyll mai narkewa cikin ruwa wanda aka yi ta hanyar haɗa gishirin sodium da jan ƙarfe tare da chlorophyll, wanda aka ce yana sauƙaƙa wa jiki shansa, in ji likitan maganin iyali na Los Angeles Noel Reed, MD. "Ana iya wargaza chlorophyll na halitta yayin narkewar abinci kafin a sha shi a cikin hanji," in ji ta. Hukumar Abinci da Magunguna ta Amurka (FDA) ta bayyana cewa mutanen da suka wuce shekaru 12 za su iya cin har zuwa 300 mg na chlorophyll a kowace rana lafiya.
Duk yadda ka zaɓi shan chlorophyll, ka tabbata ka fara da ƙaramin adadin magani sannan ka ƙara shi a hankali gwargwadon iyawarka. "Chlorophyll na iya haifar da tasirin ciki, gami da gudawa da canza launin fitsari/najasa," in ji Reed. "Kamar yadda yake da kowane ƙarin magani, ya kamata ka tuntuɓi likitanka kafin ka sha saboda yuwuwar hulɗar magunguna da illa a cikin yanayi na yau da kullun."
A cewar Trista Best, wata ƙwararriyar masaniyar abinci mai rijista kuma ƙwararriyar mai kula da muhalli, chlorophyll yana da "wadataccen sinadarin antioxidants" kuma "yana aiki ta hanyar magani don amfanar jiki, musamman tsarin garkuwar jiki." Antioxidants suna aiki a matsayin magungunan hana kumburi a jiki, suna taimakawa wajen "inganta aikin garkuwar jiki da kuma amsawar jiki," in ji ta.
Saboda chlorophyll wani sinadari ne mai ƙarfi na hana tsufa, wasu masu bincike sun gano cewa shan sa da baki (ko shafa shi a jiki) na iya taimakawa wajen magance kuraje, manyan ramuka, da alamun tsufa. Wani ƙaramin bincike da aka buga a cikin Journal of Dermatological Drugs ya gwada ingancin chlorophyll na shafawa a jiki ga mutanen da ke da kuraje kuma ya gano cewa magani ne mai tasiri. Wani bincike da aka buga a cikin Journal of Dermatology Research na Koriya ya gwada tasirin chlorophyll na abinci ga mata sama da shekaru 45 kuma ya gano cewa yana "rage wrinkles" sosai da inganta laushin fata.
Kamar yadda wasu masu amfani da TikTok suka ambata, masana kimiyya sun kuma yi nazari kan yuwuwar tasirin chlorophyll na hana cutar kansa. Wani bincike da Jami'ar Johns Hopkins ta gudanar a shekarar 2001 ya gano cewa "shan chlorophyll ko cin kayan lambu masu wadataccen chlorophyll... na iya zama hanya mai amfani don rage haɗarin cutar kansar hanta da sauran cututtukan daji na muhalli," in ji marubucin. An bayyana binciken da Thomas Kensler, Ph.D., ya yi a cikin wata sanarwa da ya fitar. Duk da haka, kamar yadda Reid ya nuna, binciken ya takaita ne ga takamaiman rawar da chlorophyll zai iya takawa a maganin cutar kansa, kuma "a halin yanzu babu isassun shaidu da za su goyi bayan waɗannan fa'idodin."
Duk da cewa yawancin masu amfani da TikTok suna da'awar amfani da chlorophyll a matsayin kari don rage kiba ko kumburi, akwai ƙarancin bincike da ke danganta chlorophyll da rage kiba, don haka kwararru ba sa ba da shawarar dogaro da shi don rage kiba. Duk da haka, mai ba da shawara kan abinci mai gina jiki Laura DeCesaris ta lura cewa antioxidants masu hana kumburi a cikin chlorophyll "suna tallafawa aikin hanji mai kyau," wanda zai iya hanzarta metabolism da taimakawa narkewar abinci.
Ana samun Chlorophyll ta halitta a yawancin tsire-tsire da muke ci, don haka ƙara yawan cin kayan lambu kore (musamman kayan lambu kamar alayyafo, ganyen collard, da kale) hanya ce ta halitta don ƙara yawan chlorophyll a cikin abincinku, in ji Reed. Duk da haka, idan kuna son tabbatar da cewa kuna samun isasshen chlorophyll, ƙwararru da yawa da muka yi magana da su sun ba da shawarar ciyawar alkama, wanda De Cesares ya ce "tushe ne mai ƙarfi" na chlorophyll. Masanin abinci mai gina jiki Haley Pomeroy ya ƙara da cewa ciyawar alkama tana da wadataccen abinci mai gina jiki kamar "protein, bitamin E, magnesium, phosphorus da sauran muhimman abubuwan gina jiki."
Yawancin kwararrun da muka tuntuba sun yarda cewa ana buƙatar ƙarin bincike kan takamaiman kari na chlorophyll. Duk da haka, De Cesaris ya lura cewa tunda ƙara kari na chlorophyll a cikin abincinku ba ya da alama yana da mummunan illa da yawa, ba shi da lahani a gwada shi.
"Na ga mutane da yawa suna jin fa'idodin haɗa chlorophyll cikin rayuwarsu ta yau da kullun kuma suna ganin yana iya zama muhimmin ɓangare na salon rayuwa mai kyau gabaɗaya, duk da rashin bincike mai zurfi," in ji ta.
"[Chlorophyll] an san shi da cewa yana da kaddarorin antioxidant da anti-inflammatory, don haka a wannan fannin yana iya taimakawa wajen tallafawa lafiyar ƙwayoyin halittarmu da kuma aikin kyallen takarda da gabobin jiki, amma ana buƙatar ƙarin bincike don fahimtar cikakken kewayon kaddarorinsa. Fa'idodin lafiya," in ji Reed.
Bayan ka tuntuɓi likitanka kuma ka sami izinin ƙara chlorophyll a cikin abincinka, kana buƙatar yanke shawara kan yadda za ka ƙara shi. Karin chlorophyll suna zuwa ta hanyoyi daban-daban - digo, capsules, foda, feshi, da ƙari - kuma daga cikin dukkansu, Decesaris ya fi son gaurayawan ruwa da softgels.
"Feshin feshi ya fi kyau a yi amfani da shi a jiki, kuma ana iya haɗa ruwa da foda cikin sauƙi a cikin [abin sha]," in ji ta.
Musamman ma, DeCesaris ya ba da shawarar ƙarin Standard Process Chlorophyll Complex a cikin nau'in softgel. Fiye da kashi 80 cikin 100 na sinadaran ganyen da ake amfani da su wajen yin ƙarin abinci sun fito ne daga gonakin halitta, a cewar kamfanin.
Amy Shapiro, RD, kuma wacce ta kafa Real Nutrition a New York, tana son Now Food Liquid Chlorophyll (wanda a yanzu haka ba a samunsa a kasuwa) da kuma Sunfood Chlorella Flakes. (Chlorella wani nau'in algae ne mai launin kore wanda ke da wadataccen sinadarin chlorophyll.) "Duk waɗannan algae suna da sauƙin haɗawa a cikin abincinku kuma suna da wadataccen abinci mai gina jiki - a tauna kaɗan, a ƙara ɗigon ruwa kaɗan a cikin ruwa, ko a haɗa su da yashi mai sanyi," in ji ta.
Da yawa daga cikin kwararrun da muka tuntuba sun ce sun fi son allurar alkama a matsayin kari na chlorophyll a kowace rana. Wannan samfurin daga KOR Shots ya ƙunshi ƙwayar alkama da spirulina (dukansu suna da ƙarfi wajen samar da chlorophyll), da kuma ruwan abarba, lemun tsami da citta don ƙarin ɗanɗano da abinci mai gina jiki. Abokan ciniki 25 na Amazon sun ba hotunan taurari 4.7.
Dangane da zaɓuɓɓukan da ake samu a kan hanya, ƙwararren likitan aikin likitanci, ƙwararren masanin abinci mai gina jiki kuma ƙwararren mai ba da shawara kan abinci mai gina jiki Kelly Bay ta ce ita babbar mai son ruwan chlorophyll ce. Baya ga chlorophyll, abin sha yana ɗauke da bitamin A, bitamin B12, bitamin C, da bitamin D. Wannan ruwan mai wadataccen sinadarin antioxidant yana samuwa a cikin fakiti 12 ko 6.
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