{"id":154,"date":"2017-05-24T17:45:02","date_gmt":"2017-05-24T14:45:02","guid":{"rendered":"http:\/\/coskumutlu.com\/?p=154"},"modified":"2019-12-11T11:23:46","modified_gmt":"2019-12-11T08:23:46","slug":"cla-nedir-ne-ise-yarar","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/cla-nedir-ne-ise-yarar\/","title":{"rendered":"CLA Nedir? Ne \u0130\u015fe Yarar?"},"content":{"rendered":"<h2><span class=\"ez-toc-section\" id=\"Cla_Nedir\"><\/span>Cla Nedir ?<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f73a9a362bb\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f73a9a362bb\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/cla-nedir-ne-ise-yarar\/#Cla_Nedir\" title=\"Cla Nedir ?\">Cla Nedir ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/cla-nedir-ne-ise-yarar\/#CLA_Ne_Ise_Yarar\" title=\"CLA Ne \u0130\u015fe Yarar ?\">CLA Ne \u0130\u015fe Yarar ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/cla-nedir-ne-ise-yarar\/#CLA_Hakkinda_Yapilan_Arastirmalar\" title=\"CLA Hakk\u0131nda Yap\u0131lan Ara\u015ft\u0131rmalar\">CLA Hakk\u0131nda Yap\u0131lan Ara\u015ft\u0131rmalar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/cla-nedir-ne-ise-yarar\/#Cla_%E2%80%98nin_Zarari_Var_Midir\" title=\"Cla \u2018n\u0131n Zarar\u0131 Var M\u0131d\u0131r ?\">Cla \u2018n\u0131n Zarar\u0131 Var M\u0131d\u0131r ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/cla-nedir-ne-ise-yarar\/#Cla_Nasil_Kullanilir\" title=\"Cla Nas\u0131l Kullan\u0131l\u0131r ?\">Cla Nas\u0131l Kullan\u0131l\u0131r ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/cla-nedir-ne-ise-yarar\/#Sonuc\" title=\"Sonu\u00e7\">Sonu\u00e7<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>CLA ( Conjugated Linoleic Acid); 18 karbon atomuna sahip, omega-6\u2019n\u0131n (linoleik asit) bir t\u00fcrevidir<\/strong>. Karbon atomlar\u0131n\u0131n aras\u0131nda bulunan \u00e7ift ba\u011flar\u0131n yerlerinin de\u011fi\u015fiklik g\u00f6sterebilmesi nedeniyle bir\u00e7ok farkl\u0131 \u015fekilde bulunabilmektedir. G\u0131dalarda bulunan CLA\u2019 n\u0131n ba\u011f \u015fekli en fazla bilinen ve kullan\u0131lan \u015fekliyle <em>11-trans<\/em> ve <em>9-cis<\/em> \u2018d\u0131r. Et ve s\u00fct \u00fcr\u00fcnlerinde do\u011fal olarak bulunmakla beraber besinlerin ya\u011f oranlar\u0131na ba\u011fl\u0131 olarak de\u011fi\u015fim g\u00f6stermektedir. Tablo 1 de g\u00fcnl\u00fck olarak t\u00fcketilen baz\u0131 g\u0131dalar\u0131n i\u00e7erdi\u011fi cis-9 ve trans-11 miktarlar\u0131 bulunmaktad\u0131r.<\/p>\n<table style=\"border-collapse: collapse; width: 225pt;\" width=\"300\">\n<colgroup>\n<col style=\"width: 113pt;\" span=\"2\" width=\"150\" \/><\/colgroup>\n<tbody>\n<tr style=\"height: 14.25pt;\">\n<td class=\"xl81\" style=\"width: 113pt; height: 14.25pt;\" width=\"150\" height=\"19\"><strong>Besin T\u00fcr\u00fc<\/strong><\/td>\n<td class=\"xl81\" style=\"width: 113pt;\" width=\"150\"><strong>CLA Miktar\u0131<\/strong><\/td>\n<\/tr>\n<tr style=\"height: 14.25pt;\">\n<td class=\"xl82\" style=\"width: 113pt; height: 14.25pt;\" width=\"150\" height=\"19\">K\u00f6fte<\/td>\n<td class=\"xl82\" style=\"width: 113pt;\" width=\"150\">43.2 mg<\/td>\n<\/tr>\n<tr style=\"height: 14.25pt;\">\n<td class=\"xl82\" style=\"width: 113pt; height: 14.25pt;\" width=\"150\" height=\"19\">Tam Ya\u011fl\u0131 S\u00fct<\/td>\n<td class=\"xl82\" style=\"width: 113pt;\" width=\"150\">7.7 mg<\/td>\n<\/tr>\n<tr style=\"height: 14.25pt;\">\n<td class=\"xl82\" style=\"width: 113pt; height: 14.25pt;\" width=\"150\" height=\"19\">Yar\u0131m Ya\u011fl\u0131 S\u00fct<\/td>\n<td class=\"xl82\" style=\"width: 113pt;\" width=\"150\">3.3 mg<\/td>\n<\/tr>\n<tr style=\"height: 14.25pt;\">\n<td class=\"xl82\" style=\"width: 113pt; height: 14.25pt;\" width=\"150\" height=\"19\">\u00c7edar Peyniri<\/td>\n<td class=\"xl82\" style=\"width: 113pt;\" width=\"150\">210 mg<\/td>\n<\/tr>\n<tr style=\"height: 14.25pt;\">\n<td class=\"xl82\" style=\"width: 113pt; height: 14.25pt;\" width=\"150\" height=\"19\">Kuzu Eti<\/td>\n<td class=\"xl82\" style=\"width: 113pt;\" width=\"150\">276.8 mg<\/td>\n<\/tr>\n<tr style=\"height: 14.25pt;\">\n<td class=\"xl82\" style=\"width: 113pt; height: 14.25pt;\" width=\"150\" height=\"19\">Tereya\u011f\u0131<\/td>\n<td class=\"xl82\" style=\"width: 113pt;\" width=\"150\">201 mg<\/td>\n<\/tr>\n<tr style=\"height: 14.25pt;\">\n<td class=\"xl82\" style=\"width: 113pt; height: 14.25pt;\" width=\"150\" height=\"19\">Yo\u011furt<\/td>\n<td class=\"xl82\" style=\"width: 113pt;\" width=\"150\">23.6 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"CLA_Ne_Ise_Yarar\"><\/span>CLA Ne \u0130\u015fe Yarar ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>CLA supplement olarak ya\u011f metabolizmas\u0131 \u00fczerindeki etkileri sebebiyle tercih edilmektedir. \u00d6ncelikli olarak kilo vermeye \u00e7al\u0131\u015fan kilolu ve obez bireylerin zay\u0131flamas\u0131n\u0131 kolayla\u015ft\u0131rmak i\u00e7in kullan\u0131lmaya ba\u015flanm\u0131\u015f; sonras\u0131nda sporcular taraf\u0131ndan belirli d\u00f6nemlerde forma girmeye katk\u0131 sa\u011flanmas\u0131 ( ya\u011f yak\u0131c\u0131 ) amac\u0131yla kullan\u0131lmaya devam edilmi\u015ftir. Yap\u0131lan ara\u015ft\u0131rmalar\u0131n baz\u0131lar\u0131nda ya\u011f yak\u0131m\u0131n\u0131 artt\u0131rd\u0131\u011f\u0131, anti-kanser etkisi bulunabilece\u011fi ve v\u00fccut kompozisyonunda de\u011fi\u015fikliklere neden oldu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n<p><strong>CLA &#8216;n\u0131n \u00c7al\u0131\u015fma Mekanizmas\u0131\u00a0<\/strong><\/p>\n<p>Conjugated Linoleic Acid \u2019n\u0131n v\u00fccut kompozisyonunda de\u011fi\u015fikli\u011fe neden olabilmesinin olas\u0131 ba\u015fl\u0131ca sebebi lipogenez \u2018i ( ya\u011f olu\u015fumu ) engellemesi ve kas dokusunda bulunan ya\u011flar\u0131n lipoliz \u2019e ( ya\u011f y\u0131k\u0131m\u0131 ) u\u011framas\u0131na yard\u0131m etmesidir. Bu etkiyi hormon ve enzimeler \u00fczerinde etkili olarak ger\u00e7ekle\u015ftirdi\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n<p>Peroksizom \u00e7o\u011falt\u0131c\u0131 aktive edilmi\u015f resept\u00f6rler (PPARs) ya\u011f dokusunun olu\u015fmas\u0131nda ve ya\u011f y\u0131k\u0131m\u0131nda g\u00f6rev alan n\u00fckleer transkripsiyon fakt\u00f6rleridir. Bu resept\u00f6r ailesinde bulunan PPAR\u03b1 ve PPAR\u03b2 protein bazl\u0131 ya\u011f metabolizmas\u0131nda g\u00f6rev \u00fcstlenirken, PPAR\u03b3 ya\u011f dokusunun de\u011fi\u015fimi \u00fczerinde etkili olmaktad\u0131r. CLA; PPAR ad\u0131 verilen bu resept\u00f6rlerle etkile\u015fime girerek adipoz dokunun de\u011fi\u015fmesini sa\u011flayan gen transkripsiyonunu etkiler ve b\u00f6ylece beta oksidasyonunu ( ya\u011f yak\u0131m\u0131n\u0131 ) ve ins\u00fclin hassasiyetini artt\u0131r\u0131r. Bu yolla kilo vermeye yard\u0131mc\u0131 olmakta oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir. \u00a0Yaln\u0131z v\u00fccuttaki ya\u011flar\u0131n y\u0131k\u0131m\u0131 ya\u011f dokusunun yok olmas\u0131 olarak alg\u0131lanmamal\u0131d\u0131r. Ya\u011f dokusunda bulunan ya\u011f h\u00fccreleri bir kere olu\u015ftuktan sonra yok olmazlar. Sadece boyutlar\u0131 de\u011fi\u015febilir. Bu nedenle CLA kullan\u0131m\u0131 sonucunda olas\u0131 olarak artan ya\u011f yak\u0131m\u0131 sonucu ya\u011f h\u00fccrelerinin boyutu azalmaktad\u0131r. B\u00f6ylece hem v\u00fccut kompozisyonunda de\u011fi\u015fim olmakta hem de bel \u00e7evresi incelmektedir.<\/p>\n<p>CLA \u2019n\u0131n L-Karnitin makalesinde s\u00f6z etti\u011fim karnitin a\u00e7il transferaz 1 (CPT1) enzimin aktivitesini artt\u0131rd\u0131\u011f\u0131 ve bu sebeple ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131rabilece\u011fi de d\u00fc\u015f\u00fcn\u00fclmektedir. Bunun nedeni CPT1 \u2018nin ya\u011f yak\u0131m\u0131 i\u00e7in mitokondri i\u00e7ine girmeye \u00e7al\u0131\u015fan a\u00e7il-koA bile\u015fi\u011fini h\u00fccre duvar\u0131ndan i\u00e7eri al\u0131nmas\u0131n\u0131 sa\u011flamas\u0131d\u0131r. Bu sayede daha \u00f6nceden a\u00e7il-koA \u2018ya d\u00f6n\u00fc\u015fen ya\u011f asitleri mitokondri i\u00e7erisine girerek enerji olarak kullan\u0131labilmektedir. Bu sebeple l carnitine mi cla m\u0131 sorusuna cevap vermek zordur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"CLA_Hakkinda_Yapilan_Arastirmalar\"><\/span>CLA Hakk\u0131nda Yap\u0131lan Ara\u015ft\u0131rmalar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Bu bile\u015fik hakk\u0131nda laboratuar hayvanlar\u0131 ve insan \u00fczerindeki yap\u0131lan ara\u015ft\u0131rmalar\u0131n say\u0131s\u0131 bir hayli fazlad\u0131r. Bunun ba\u015fl\u0131ca sebebi; Conjugated Linoleic Acid \u2018in etkilerinin tam olarak anla\u015f\u0131lmas\u0131n\u0131n zor olmas\u0131, nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131 ve sonu\u00e7lar\u0131n\u0131n ortaya \u00e7\u0131kar\u0131lmak istenmesidir. Sporcular ve kilolu bireyler taraf\u0131ndan kullan\u0131lmas\u0131 sebebiyle ara\u015ft\u0131rmalar\u0131n \u00e7o\u011fu ya\u011f yak\u0131m\u0131 \u00fczerine; az bir k\u0131sm\u0131 ise ateroskleroz (damar sertli\u011fi), ins\u00fclin direnci ve d\u00fc\u015f\u00fck <a href=\"https:\/\/coskumutlu.com\/bagisiklik-sistemi-guclendirici-besinler\/\" target=\"_blank\" rel=\"noopener noreferrer\">ba\u011f\u0131\u015f\u0131kl\u0131k sistemi<\/a> gibi sa\u011fl\u0131k sorunlar\u0131n\u0131n tedavisinin m\u00fcmk\u00fcn olup olmad\u0131\u011f\u0131n\u0131 kan\u0131tlamak i\u00e7in yap\u0131lmaktad\u0131r. Yap\u0131lan ara\u015ft\u0131rmalar\u0131n baz\u0131lar\u0131n\u0131n sonu\u00e7lar\u0131;<\/p>\n<ol>\n<li>2005 y\u0131l\u0131nda Norve\u00e7 \u2018te Gaullier ve arkada\u015flar\u0131n\u0131n 24 ay s\u00fcren ve plasebo grubu bulunan ara\u015ft\u0131rmas\u0131nda, g\u00fcnl\u00fck 4.5 gr t\u00fcketilen CLA \u2018n\u0131n kilo kayb\u0131n\u0131 destekledi\u011fi g\u00f6r\u00fclm\u00fc\u015ft\u00fcr (1).<\/li>\n<li>Blankson ve arkada\u015flar\u0131n\u0131n yapt\u0131\u011f\u0131 ba\u015fka bir ara\u015ft\u0131rmada 5 grup olu\u015fturulmu\u015f. Birinci grup plasebo olarak belirlenirken di\u011fer gruplara 1.7 \u2013 3.4 \u2013 5.1 ve 6.8 gr CLA verilmi\u015ftir (2). Doza oranla en fazla ya\u011f kayb\u0131 3.4 gr verilen grupta olu\u015fmu\u015ftur. Bu nedenle g\u00fcnl\u00fck CLA kullan\u0131m\u0131n\u0131n 3 gr olmas\u0131 gerekti\u011fi savunulmu\u015ftur. Plasebo grubunda ise ya\u011f kayb\u0131 yok denecek kadar azd\u0131r. 2012 y\u0131l\u0131nda \u00c7in \u2018de obez bireyler \u00fczerinde yap\u0131lan ara\u015ft\u0131rma sonucunda etkili olabilece\u011fi g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/li>\n<li>Bir y\u0131l boyunca 180 kilolu birey \u00fczerinde yap\u0131lan ara\u015ft\u0131rman\u0131n sonucunda Conjugated Linoleic Acid \u2018n\u0131n v\u00fccut ya\u011f k\u00fctlesinde \u00f6nemli miktarda azalma sa\u011flad\u0131\u011f\u0131 saptanm\u0131\u015ft\u0131r (3).<\/li>\n<li>North Carolina \u00dcniversitesi \u2018nde 12 hafta boyunca 48 birey \u00fczerinde yap\u0131lan ara\u015ft\u0131rma sonucunda 6.4 g Tonalin CLA verilen grubun ortalama olarak 0.64 g fazladan ya\u011fs\u0131z kas k\u00fctlesi olu\u015fturdu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr (4). Bu etki tahmin edilenden farkl\u0131 olarak ger\u00e7ekle\u015fmi\u015f ve bundan sonraki ara\u015ft\u0131rmalarda ya\u011fs\u0131z kas k\u00fctlesinin \u00f6l\u00e7\u00fclmesine sebep olmu\u015ftur.<\/li>\n<\/ol>\n<p>Olumlu ara\u015ft\u0131rmalar\u0131n yan\u0131nda Conjugated Linoleic Acid \u2018n\u0131n etkisinin \u00e7ok az oldu\u011funu veya olmad\u0131\u011f\u0131n\u0131 s\u00f6yleyen baz\u0131 olumsuz sonu\u00e7lanan ara\u015ft\u0131rmalarda bulunmaktad\u0131r. Tam olarak etkisinin saptanabilmesi i\u00e7in daha bir\u00e7ok ara\u015ft\u0131rmaya konu olacak CLA \u2018n\u0131n etkilerini ilerleyen y\u0131llarda \u00e7ok daha net bir \u015fekilde anlayaca\u011f\u0131m\u0131za eminim.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cla_%E2%80%98nin_Zarari_Var_Midir\"><\/span>Cla \u2018n\u0131n Zarar\u0131 Var M\u0131d\u0131r ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Cla \u2018n\u0131n yan etkileri tavsiye edilen dozlarda ve s\u00fcrede kullan\u0131ld\u0131\u011f\u0131nda ortaya \u00e7\u0131kma e\u011filimi g\u00f6stermemektedir. Cla kullan\u0131c\u0131 yorumlar\u0131na bak\u0131ld\u0131\u011f\u0131nda yan etki g\u00f6ren bireylerin say\u0131s\u0131 \u00e7ok azd\u0131r. E\u011fer y\u00fcksek miktarda ve uzun s\u00fcre kullan\u0131m\u0131 yap\u0131l\u0131rsa <strong>sindirim sisteminde a\u011fr\u0131lar olu\u015fabilece\u011fi gibi HDL azalmas\u0131 ve ins\u00fclin direncinin olu\u015fma ihtimali<\/strong> bulunmaktad\u0131r. Bu nedenle 2 ay s\u00fcre ile kullan\u0131ld\u0131ktan sonra belirli bir s\u00fcre ara verilmelidir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cla_Nasil_Kullanilir\"><\/span>Cla Nas\u0131l Kullan\u0131l\u0131r ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>G\u00fcnl\u00fck olarak kullan\u0131lmas\u0131 gereken sa\u011fl\u0131kl\u0131 ve yeterli etkiyi g\u00f6steren miktar <strong>3 g ile 6 g<\/strong> aras\u0131ndad\u0131r. Y\u00fcksek dozda kullan\u0131m\u0131n\u0131n yan etkilerinin olabilece\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir. Bu sebeple 6 gr \u2018dan fazla kullan\u0131m\u0131 ger\u00e7ekle\u015ftirilmemelidir. Cla kullan\u0131m \u015fekli markalar aras\u0131nda de\u011fi\u015fmekle birlikte bilimsel olarak yemeklerden 30 dakika \u00f6nce t\u00fcketilmelidir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sonuc\"><\/span>Sonu\u00e7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kilo verme d\u00f6nemlerinde yard\u0131mc\u0131 olarak kullan\u0131labilecek olan Conjugated Linoleic Acid, ki\u015filer \u00fczerinde farkl\u0131 oranlarda ya\u011f yak\u0131m etkisi g\u00f6sterebilmektedir. Bu etki cla kullananlar\u0131n bar\u0131nd\u0131rd\u0131\u011f\u0131 ya\u011f miktar\u0131, enzim aktivitesi ve hormon d\u00fczeylerine g\u00f6re de\u011fi\u015febilmektedir. Cla kaps\u00fcl ( hap ) olarak bulunabildi\u011fi gibi \u00e7ok azda olsa s\u0131v\u0131 \u015fekilde sat\u0131labilmektedir. En iyi Cla markas\u0131 daha do\u011frusu markalar\u0131na bak\u0131ld\u0131\u011f\u0131nda \u00fclkemizde Hardline Cla One, Dymatize, Gnc, Olimp, Weider, Nutriway, Ultimate ve Solgar Thermo g\u00f6r\u00fclmektedir.<\/p>\n<p>Kaynak\u00e7a<\/p>\n<ol>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15795434\"><em>Gaullier JM, Halse J, Hoye K, Kristiansen K, Fafertun H, Vik H, et al. Supplementation with conjugated linoleic acid for 24 months is well Lehnen et al. Journal of the International Society of Sports Nutrition (2015) 12:36 Page 9 of 11 tolerated by and reduces body fat mass in healthy, overweight humans. J Nutr. 2005;135:778\u201384.<\/em><\/a><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11110851\"><em>Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen O. Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr. 2000;130:2943\u20138.<\/em><\/a><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15159244\"><em>Gaullier JM, Halse J, H\u00f8ye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen O Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. Am J Clin Nutr. 2004 Jun;79(6):1118-25.<\/em><\/a><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17449580\"><em>Steck SE, Chalecki AM, Miller P, Conway J, Austin GL, Hardin JW, Albright CD, Thuillier P. Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. J Nutr. 2007 May;137(5):1188-93.<\/em><\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Cla Nedir ? CLA ( Conjugated Linoleic Acid); 18 karbon atomuna sahip, omega-6\u2019n\u0131n (linoleik asit) bir t\u00fcrevidir. Karbon atomlar\u0131n\u0131n aras\u0131nda bulunan \u00e7ift ba\u011flar\u0131n yerlerinin de\u011fi\u015fiklik g\u00f6sterebilmesi nedeniyle bir\u00e7ok farkl\u0131 \u015fekilde bulunabilmektedir. G\u0131dalarda bulunan CLA\u2019 n\u0131n ba\u011f \u015fekli en fazla bilinen ve kullan\u0131lan \u015fekliyle 11-trans ve 9-cis \u2018d\u0131r. Et ve s\u00fct \u00fcr\u00fcnlerinde do\u011fal olarak bulunmakla beraber&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1033,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>CLA Nedir? 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