Kodi Mafuta a Kokonati Angakuthandizeni Kuchepetsa Kunenepa?

Zamkati

• Chifukwa chiyani mafuta a kokonati amawoneka ochepera kuchepa?
• Mafuta a coconut vs. mafuta a MCT
• Limbikitsani kumverera kwathunthu
• Kodi kafukufukuyu akuti chiyani?
• Zotsatira zakukwanira
• Zotsatira zakuchepetsa thupi
• Mfundo yofunika
• Mafuta a Kokonati Muyenera Kudziwa

Popeza khungu lanu limakhala lofewa komanso lochepetsetsa kuti muchepetse shuga, magazi amtundu wa kokonati amalumikizidwa ndi zonena zamankhwala zambiri.

Kuchepetsa thupi kulinso m'gulu la zabwino zomwe zimakhudzana ndi kudya mafuta a coconut. Mwakutero, anthu ambiri omwe akufuna kuti achepetse kunenepa kwambiri amawonjezera mafuta otenthawa pazakudya zawo, zakudya zopsereza, ndi zakumwa, kuphatikizapo zakumwa za khofi ndi ma smoothies.

Komabe, monga zosakaniza zambiri zotsatsa ngati chipolopolo chamatsenga chochepetsera kunenepa, mafuta a kokonati sangakhale yankho losavuta lochepetsera thupi lomwe lasweka.

Nkhaniyi ikufotokoza ngati mafuta a coconut angakuthandizeni kuti muchepetse kunenepa.

Chifukwa chiyani mafuta a kokonati amawoneka ochepera kuchepa?

Ngakhale palibe kukayika kuti mafuta a kokonati ndi mafuta athanzi, sizikudziwika ngati mankhwala otchukawa ndi othandiza kuchepetsa thupi monga anthu ambiri amanenera.

Mafuta a coconut vs. mafuta a MCT

Chikhulupiliro chakuti mafutawa amapindulitsa kuchepa thupi makamaka zimangodalira kuti zitha kuchepetsa njala, komanso kuti zinthu za coconut zili ndi mafuta enaake otchedwa medium-chain triglycerides (MCTs).

Ma MCT amagwiritsidwa ntchito mosiyanasiyana kuposa ma triglycerides amtundu wautali (LCTs), omwe amapezeka muzakudya monga maolivi ndi batala wa nati. MCTs imaphatikizapo capric, caprylic, caproic, ndi lauric acid - ngakhale pali zotsutsana pazokhudza kuphatikiza lauric acid mgululi.

Mosiyana ndi ma LCTs, 95% ya MCTs imalowa mwamsangamsanga m'magazi - makamaka mitsempha ya chiwindi - ndipo imagwiritsidwa ntchito ngati mafuta ().

Ma MCT nawonso ndi ocheperako kuposa ma LCT omwe amasungidwa ngati mafuta (,,).

Ngakhale ma MCT mwachilengedwe amakhala pafupifupi 50% ya mafuta amafuta a kokonati, amathanso kudzipatula ndikupanga kukhala chinthu chokha, kutanthauza mafuta a kokonati ndi mafuta a MCT sizinthu zomwezo ().

Mafuta a kokonati amakhala ndi 47.5% lauric acid komanso ochepera 8% capric, caprylic, ndi caproic acid. Ngakhale akatswiri ambiri amasankha lauric acid ngati MCT, imakhala ngati LCT potengera mayamwidwe ndi kagayidwe kake (6).

Makamaka, ndi 25-30% yokha ya lauric acid yomwe imalowetsedwa kudzera mu portal vein, poyerekeza ndi 95% ya ma MCT ena, chifukwa chake ilibe zovuta zofananira paumoyo. Ichi ndichifukwa chake gulu lake ngati MCT limatsutsana ().

Komanso, ngakhale kafukufuku wina apeza kuti mafuta a MCT amachulukitsa kukhuta ndikuchepetsa thupi, amagwiritsira ntchito mafuta okhala ndi capric ndi caprylic acid komanso otsika mu lauric acid, zomwe ndizosiyana ndi mafuta a kokonati (6).

Pazifukwa izi, akatswiri amati mafuta a kokonati sayenera kulimbikitsidwa ngati omwe ali ndi zovuta zofananira ndi mafuta a MCT, ndipo zotsatira kuchokera ku maphunziro a MCT okhudzana ndi kuchepa kwa thupi sizingatheke kukhala mafuta amtundu wa kokonati ().

Limbikitsani kumverera kwathunthu

Mafuta a kokonati amatha kuwonjezera kukhutitsidwa ndikulimbikitsa njala.

Kafukufuku wasonyeza kuti kuwonjezera zakudya zonona mafuta monga mafuta a coconut pakudya kumatha kukulitsa kuchuluka kwa m'mimba, kuchititsa chidwi chokwanira kuposa chakudya chochepa cha mafuta ().

Kafukufuku wina adawonetsanso kuti kudya zakudya zokhala ndi mafuta okhathamira kumatha kuyambitsa kukhuta kuposa kudya zakudya zokhala ndi mafuta a monounsaturated. Komabe, kafukufuku wina watsimikizira kuti kukhuta kwathunthu sikukhudzidwa ndi kuchuluka kwamafuta acid (,).

Chifukwa chake, sizikudziwika ngati kusankha mafuta a kokonati kuposa mitundu ina yamafuta kulinso kopindulitsa pakulimbikitsa kukhutira.

Pomaliza, makampani azakudya ndi atolankhani nthawi zonse amagwiritsa ntchito kafukufuku wamafuta a MCT kuti abwezeretse zonena zawo zakukweza kwathunthu mafuta amtundu wa coconut. Komabe, monga tafotokozera pamwambapa, zinthu ziwirizi sizofanana ().

Mafuta a kokonati amalimbikitsa kukhuta, ndipo mumakhala mafuta omwe amadziwika kuti MCTs, omwe amalumikizidwa ndi maubwino azaumoyo. Komabe, mafuta a kokonati sayenera kusokonezedwa ndi mafuta a MCT, chifukwa mafutawa ndi osiyana ndipo samapindulitsanso chimodzimodzi.

Kodi kafukufukuyu akuti chiyani?

Kafukufuku wasonyeza kuti kudya mafuta a coconut kumachepetsa kutupa, kumakweza mafuta oteteza HDL cholesterol, komanso kulimbikitsa chidwi cha insulin (,,).

Komabe, ngakhale kuti maphunziro ambiri amalumikiza mafuta a MCT ndi kuchepa thupi, kafukufuku wamafuta a coconut pakuchepetsa thupi akusowa.

Kafukufuku wambiri wa anthu apeza kuti kugwiritsa ntchito mafuta a MCT kumatha kulimbikitsa kukhutira ndikuti m'malo mwa LCTs ndi MCTs kumatha kubweretsa kuchepa pang'ono (,).

Koma kumbukirani, zotsatira za maphunziro amafuta a MCT siziyenera kugwiritsidwa ntchito pamafuta a coconut ().

M'malo mwake, owerengeka ochepa ndi omwe adafufuza ngati mafuta a coconut amatha kuthana ndi njala kapena kupititsa patsogolo kuonda, ndipo zotsatira zake sizikulonjeza.

Zotsatira zakukwanira

Kafukufuku sagwirizana ndi zomwe ananena kuti mafuta a coconut amatha kuchepetsa njala ndikuwonjezera kuchuluka.

Mwachitsanzo, kafukufuku wina mwa azimayi 15 olemera kwambiri anapeza kuti kudya kadzutsa ndi 25 ml ya mafuta a kokonati sikunathandize kuchepetsa kudya kwa maola 4 mutatha kudya, poyerekeza ndi kudya mafuta omwewo ().

Kafukufuku wina mwa ana 15 omwe ali ndi kunenepa kwambiri adawonetsa kuti chakudya chokhala ndi magalamu 20 a mafuta a kokonati sichinapangitse chidwi chambiri kuposa kudya mafuta amtundu womwewo ().

Kuphatikiza apo, kafukufuku mu achikulire a 42 adapeza kuti mafuta a coconut anali osakwanira kwenikweni kuposa mafuta a MCT opangidwa ndi ma caprylic ambiri ndi ma capric acid, koma odzaza pang'ono kuposa mafuta amafuta ().

Ofufuza apeza kuti zotsatira zochokera ku maphunziro a MCT siziyenera kugwiritsidwa ntchito pamafuta a kokonati komanso kuti pali umboni wochepa wothandizira kugwiritsa ntchito kulimbikitsa malingaliro okhutira.

Zotsatira zakuchepetsa thupi

Ngakhale anthu ambiri amakhulupirira kuti kumwa mafuta a kokonati ndi njira yathanzi komanso yothandiza kukhetsa mafuta owonjezera thupi, palibe umboni wotsimikizira izi.

Kafukufuku wowerengeka omwe adafufuza kuthekera kwa mafutawa kupititsa patsogolo kuchepa kwa thupi sikuwonetsa zotsatira zabwino.

Mwachitsanzo, kafukufuku wamasabata anayi mwa akulu 91 sanapeze kusiyana kwakukulu pakulemera kwamagulu pakati pamagulu omwe amadya ma ounizi 1.8 (50 magalamu) amafuta a kokonati, batala, kapena maolivi patsiku ().

Komabe, kafukufuku wina akuwonetsa kuti mafuta a kokonati amachepetsa mafuta am'mimba.Kafukufuku wamasabata anayi mwa akulu 20 omwe ali ndi kunenepa kwambiri adazindikira kuti kutenga supuni 2 (30 ml) zamafutawa tsiku ndi tsiku kumachepetsa kwambiri chiuno cha amuna ().

Momwemonso, kafukufuku wina mu makoswe asonyeza kuti mafuta a kokonati amatha kuthandiza kuchepetsa mafuta am'mimba. Komabe, kafukufuku mderali akadali ndi malire ().

Kafukufuku wina wa milungu isanu ndi itatu mwa akulu 32 adawonetsa kuti kutenga supuni 2 (30 ml) yamafuta a kokonati tsiku lililonse sikukhudza kuchepa thupi kapena kunenepa, kutanthauza kuti mafutawa sangakhudze kulemera kwanu ().

Ngakhale mafuta amakokonati nthawi zambiri amalimbikitsidwa kuti athandize kuchepa thupi ndikumva kukhuta, kafukufuku wapano sagwirizana kuti azigwiritsa ntchito ngati chida chochepetsera.

Mfundo yofunika

Mafuta a kokonati si chinthu chodabwitsa chochepetsera kulemera komwe amawonetsedwa, ndipo kafukufuku wambiri pamphamvu yake yolimbikitsira kutayika kwamafuta ndikumverera kokwanira ndikoyenera.

Komabe, ngakhale sizingapangitse kuti muchepetse kunenepa, ndi mafuta athanzi omwe amatha kudyedwa ngati gawo la zakudya zopatsa thanzi ndikugwiritsa ntchito pazinthu zina.

Komabe, ndikofunikira kudziwa kuti monga mafuta onse, mafuta a kokonati amakhala ndi ma calorie ambiri. Poyesera kukwaniritsa kulemera kwanu, gwiritsirani ntchito pang'ono kuti muzimitsa kukoma kwa zakudya zanu mukamasunga kalori yanu.

Mwambiri, m'malo modalira zosakaniza chimodzi kuti muchepetse mapaundi owonjezera, ndibwino kuti muziyang'ana pa mtundu wonse wazakudya zanu pomwa zakudya zonse, zopatsa thanzi komanso kuyang'anira magawo.

Mafuta a Kokonati Muyenera Kudziwa