Mapindu 10 Opindulitsa Othandizira Zaumoyo wa Mafuta a Kokonati

Zamkati

• 1. Muli mafuta acids amtundu wathanzi
• 2. Limbikitsani thanzi la mtima
• 3. Angalimbikitse kuwotcha mafuta
• 4. Atha kukhala ndi mankhwala opha tizilombo
• 5. Zitha kuchepetsa njala
• 6. Zikhoza kuchepetsa kugwidwa
• 7. Atha kukweza mafuta a HDL (abwino)
• 8. Tetezani khungu lanu, tsitsi, ndi mano
• 9. Itha kulimbikitsa ubongo kugwira ntchito mu matenda a Alzheimer's
• 10. Zitha kuthandiza kuchepetsa mafuta owopsa m'mimba
• 11. Mfundo yofunika

Mafuta a kokonati amagulitsidwa kwambiri ngati chakudya chambiri.

Kuphatikiza kwapadera kwamafuta acid mu mafuta a coconut kumatha kukhala ndi zotsatira zabwino pa thanzi lanu, monga kuwonjezera kutayika kwamafuta, thanzi la mtima, komanso kugwira ntchito kwaubongo.

Nazi maubwino 10 okhudzana ndi thanzi la kokonati mafuta.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Muli mafuta acids amtundu wathanzi

Mafuta a kokonati amakhala ndi mafuta ambiri. Mafutawa amakhala ndi zovuta m'thupi poyerekeza ndi mafuta ena ambiri azakudya.

Mafuta a mafuta a kokonati amalimbikitsa thupi lanu kuwotcha mafuta, ndipo amapereka mphamvu mwachangu mthupi lanu ndi ubongo. Amakwezanso mafuta a HDL (abwino) m'magazi anu, omwe angathandize kuchepetsa chiwopsezo cha matenda amtima (1).

Mafuta ambiri azakudya amagawidwa ngati ma triglycerides amtundu wautali (LCTs), pomwe mafuta a coconut amakhala ndi ma triglycerides (MCTs), omwe ndi maunyolo amfupi acid ().

Mukamadya MCTs, nthawi zambiri amapita pachiwindi chanu. Thupi lanu limazigwiritsa ntchito ngati mphamvu yofulumira kapena zimawasandutsa ma ketoni.

Ma ketoni amatha kukhala ndi maubwino amphamvu muubongo wanu, ndipo ofufuza akuphunzira ma ketoni ngati chithandizo cha khunyu, matenda a Alzheimer's, ndi zina.

Chidule Mafuta a kokonati ali ndi ma MCT ambiri, mtundu wamafuta womwe thupi lanu limagwiritsa ntchito mosiyana ndi mafuta ena ambiri. MCTs imathandizira pazambiri zamaubwino amafuta a kokonati.

2. Limbikitsani thanzi la mtima

Kokonati ndi chakudya chosazolowereka kumayiko akumadzulo, pomwe anthu omwe amaganizira zaumoyo ndiwo omwe amagula kwambiri.

Komabe, m'maiko ena, kokonati - yomwe imadzaza mafuta a kokonati - ndichakudya chomwe anthu akhala akusangalala nacho mibadwo yonse.

Mwachitsanzo, kafukufuku wa 1981 adazindikira kuti anthu aku Tokelau, chilumba china ku South Pacific, adapeza zopitilira 60% zama calories kuchokera ku coconut. Ochita kafukufuku sananene za thanzi labwino komanso matenda otsika kwambiri amtima (3).

Anthu aku Kitavan ku Papua New Guinea amadya kokonati wambiri, pambali pa tubers, zipatso, ndi nsomba, ndipo ali ndi sitiroko kapena matenda amtima (4).

Chidule Anthu angapo padziko lonse lapansi achita bwino kwamibadwo yambiri akudya kokonati wambiri, ndipo kafukufuku akuwonetsa kuti ali ndi thanzi labwino.

3. Angalimbikitse kuwotcha mafuta

Kunenepa kwambiri ndi chimodzi mwazinthu zazikulu zathanzi zomwe zikukhudza dziko lakumadzulo masiku ano.

Ngakhale anthu ena amaganiza kuti kunenepa kwambiri ndimangotengera kuchuluka kwa ma calories omwe wina amadya, gwero la zopatsa mphamvu ndizofunikira, nawonso. Zakudya zosiyanasiyana zimakhudza thupi lanu komanso mahomoni m'njira zosiyanasiyana.

Ma MCT amtundu wamafuta a coconut amatha kuwonjezera kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limayaka poyerekeza ndi mafuta amtundu wautali ().

Kafukufuku wina adapeza kuti kudya magalamu a 15-30 a MCT patsiku kumawonjezera ndalama zamaola 24 ndi 5% ().

Komabe, maphunziro awa sanayang'ane makamaka zotsatira za mafuta a kokonati. Adasanthula zovuta za MCTs, kupatula lauric acid, yomwe imangokhala 14% yamafuta a coconut ().

Pakadali pano palibe umboni wabwino wonena kuti kudya mafuta a coconut komweko kumakulitsa kuchuluka kwama calories omwe mumagwiritsa ntchito.

Kumbukirani kuti mafuta a kokonati ali ndi ma calorie ambiri ndipo amatha kupangitsa kunenepa ngati atadyedwa kwambiri.

Chidule Kafukufuku akuwonetsa kuti MCTs imatha kuwonjezera kuchuluka kwa zopatsa mphamvu zopsereza maola 24 ndi 5%. Komabe, mafuta a kokonati sangakhale ndi zotsatira zofananira.

4. Atha kukhala ndi mankhwala opha tizilombo

Lauric acid amapanga pafupifupi 50% ya mafuta acid mu mafuta a coconut ().

Thupi lanu likagaya asidi wa lauric, limapanga chinthu chotchedwa monolaurin. Onse lauric acid ndi monolaurin amatha kupha tizilombo toyambitsa matenda, monga mabakiteriya, mavairasi, ndi bowa ().

Mwachitsanzo, kafukufuku wama chubu akuwonetsa kuti izi zimathandiza kupha mabakiteriya Staphylococcus aureus, zomwe zimayambitsa matenda a staph, ndi yisiti Candida albicans, gwero lofala la matenda yisiti mwa anthu (,).

Palinso umboni wina wosonyeza kuti kugwiritsa ntchito mafuta a kokonati monga kutsuka mkamwa - njira yotchedwa kukoka mafuta - kumapindulitsa ukhondo wam'kamwa, ngakhale ofufuza amaganiza kuti umboniwo ndi wofooka ().

Palibe umboni kuti mafuta a kokonati amachepetsa chiopsezo chanu cha chimfine kapena matenda ena amkati.

Chidule Kugwiritsa ntchito mafuta a coconut monga kutsuka mkamwa kumatha kupewa matenda am'kamwa, koma pamafunika umboni wina.

5. Zitha kuchepetsa njala

Chimodzi mwazinthu zosangalatsa za MCT ndikuti amatha kuchepetsa njala.

Izi zitha kukhala zokhudzana ndi momwe thupi lanu limagwiritsira ntchito mafuta, chifukwa ma ketoni amatha kuchepetsa chidwi chamunthu ().

Pakafukufuku umodzi, amuna 6 athanzi adadya ma MCTs ndi ma LCT osiyanasiyana. Omwe adadya ma MCT ambiri amadya zopatsa mphamvu zochepa patsiku ().

Kafukufuku wina mwa amuna 14 athanzi adati omwe amadya ma MCT ambiri pachakudya amadya zopatsa mphamvu pang'ono nkhomaliro ().

Maphunzirowa anali ochepa ndipo anali ndi nthawi yochepa kwambiri. Ngati zotsatirazi zikadapitilira kwa nthawi yayitali, zitha kubweretsa kuchepa kwa thupi mzaka zingapo.

Ngakhale mafuta a kokonati ndi amodzi mwazinthu zolemera kwambiri zachilengedwe za MCTs, palibe umboni kuti kudya mafuta kokonati kumachepetsa kudya kuposa mafuta ena.

M'malo mwake, kafukufuku wina akuti mafuta a kokonati samadzaza pang'ono kuposa mafuta a MCT ().

Chidule MCTs imatha kuchepetsa kwambiri chidwi, chomwe chingayambitse kuchepa kwa thupi kwakanthawi.

6. Zikhoza kuchepetsa kugwidwa

Ochita kafukufuku pano akuphunzira za zakudya za ketogenic, zomwe ndizochepa kwambiri mu carbs komanso mafuta ambiri, kuti athetse zovuta zosiyanasiyana.

Njira yodziwika bwino yothandizirayi imathandizira kuchiza khunyu kwa ana (16).

Zakudyazi zimachepetsa kwambiri kugwa kwa ana omwe ali ndi khunyu, ngakhale omwe sanachite bwino ndi mitundu ingapo ya mankhwala. Ochita kafukufuku sakudziwa chifukwa chake.

Kuchepetsa kudya kwa carb komanso kuchuluka kwa mafuta kumabweretsa kuchuluka kwa ma ketoni m'magazi.

Chifukwa chakuti ma MCT mumafuta a kokonati amatumizidwa ku chiwindi chanu ndikusandulika ma ketoni, akatswiri azaumoyo atha kugwiritsa ntchito zakudya zosinthidwa za keto zomwe zimaphatikizira ma MCTs ndi gawo lochepa kwambiri la carb kupangira ketosis ndikuthandizira kuchiza khunyu (,).

Chidule Ma MCT amtundu wamafuta a coconut amatha kukulitsa matupi a ketone, omwe angathandize kuchepetsa kugwa kwa ana omwe ali ndi khunyu.

7. Atha kukweza mafuta a HDL (abwino)

Mafuta a kokonati amakhala ndi mafuta okhathamira achilengedwe omwe amachulukitsa ma cholesterol a HDL (abwino) mthupi lanu. Angathandizenso kusintha cholesterol ya LDL (yoyipa) kukhala mawonekedwe osavulaza.

Powonjezera HDL, akatswiri ambiri amakhulupirira kuti mafuta a kokonati amalimbikitsa thanzi la mtima poyerekeza ndi mafuta ena ambiri.

Pakafukufuku wina mwa amayi 40, mafuta a coconut adachepetsa kwathunthu ndi LDL (yoyipa) cholesterol pomwe ikuchulukitsa HDL, poyerekeza ndi mafuta a soya ().

Kafukufuku wina mwa akulu 116 adawonetsa kuti kutsatira pulogalamu yodyera yomwe imaphatikizapo mafuta a kokonati omwe amakweza mafuta a HDL (abwino) cholesterol mwa anthu omwe ali ndi matenda amitsempha (20).

Chidule Kafukufuku wowerengeka wasonyeza kuti mafuta a coconut amatha kukweza magazi m'magazi a HDL (abwino), omwe amalumikizidwa ndi thanzi lamafuta komanso chiwopsezo chochepa cha matenda amtima.

8. Tetezani khungu lanu, tsitsi, ndi mano

Mafuta a kokonati ali ndi ntchito zambiri zomwe sizikukhudzana ndi kudya.

Anthu ambiri amagwiritsa ntchito zodzikongoletsera kukonza khungu ndi tsitsi lawo.

Kafukufuku akuwonetsa kuti mafuta a coconut amatha kukonza chinyezi pakhungu louma ndikuchepetsa zizindikiritso za chikanga (, 22).

Mafuta a kokonati amathanso kuteteza kuwonongeka kwa tsitsi. Kafukufuku wina akuwonetsa kuti imatha kugwira ntchito ngati sunscreen wofooka, kutsekereza pafupifupi 20% ya ma radiation a dzuwa (UV) (,).

Kukoka mafuta, komwe kumaphatikizapo kusambira mafuta a coconut mkamwa mwanu ngati kutsuka mkamwa, kumatha kupha mabakiteriya ena owopsa mkamwa. Izi zitha kukonza thanzi lamano ndikuchepetsa kununkhiza, ngakhale pakufunika kafukufuku wina (,).

Chidule Anthu amatha kupaka mafuta a coconut pakhungu lawo, tsitsi lawo, ndi mano awo. Kafukufuku akuwonetsa kuti imagwira ntchito ngati khungu lopaka khungu, limateteza ku kuwonongeka kwa khungu, komanso kumawongolera thanzi m'kamwa.

9. Itha kulimbikitsa ubongo kugwira ntchito mu matenda a Alzheimer's

Matenda a Alzheimer ndi omwe amayambitsa matenda a misala. Nthawi zambiri zimakhudza achikulire (27).

Vutoli limachepetsa ubongo wanu kugwiritsa ntchito glucose yamphamvu.

Ofufuzawo akuti ma ketoni amatha kupereka mphamvu ina yama cell osagwira bwino aubongo awa kuti athe kuchepetsa zizindikilo za matenda a Alzheimer's (28).

Olemba kafukufuku wa 2006 adanena kuti MCTs idapangitsa ubongo kugwira ntchito mwa anthu omwe ali ndi mitundu yovuta ya matenda a Alzheimer's ().

Komabe, kafukufuku akadali koyambirira, ndipo palibe umboni wosonyeza kuti mafuta a kokonati eni ake amalimbana ndi matendawa.

Chidule Kafukufuku woyambirira akuwonetsa kuti ma MCT amatha kukweza ma ketoni m'magazi, zomwe zitha kuthetsa zizindikilo za Alzheimer's. Komabe, maphunziro owonjezera amafunikira.

10. Zitha kuthandiza kuchepetsa mafuta owopsa m'mimba

Monga mafuta ena amafuta a kokonati amatha kuchepetsa kudya komanso kukulitsa kuyatsa kwamafuta, amathanso kukuthandizani kuti muchepetse kunenepa.

Mafuta am'mimba, kapena mafuta owoneka bwino, amakhala m'mimba komanso mozungulira ziwalo zanu. MCTs zimawoneka ngati zothandiza kwambiri pakuchepetsa mafuta am'mimba poyerekeza ndi LCTs ().

Mafuta am'mimba, mtundu wovulaza kwambiri, amalumikizidwa ndi matenda ambiri osachiritsika.

Kuzungulira m'chiuno ndichizindikiro chosavuta, cholondola cha kuchuluka kwa mafuta m'mimba.

Pakafukufuku wamasabata 12 mwa azimayi 40 omwe ali ndi kunenepa kwambiri m'mimba, iwo omwe amatenga supuni 2 (30 mL) yamafuta a kokonati patsiku adachepetsa kwambiri Body Mass Index (BMI) ndi chiuno chozungulira ().

Pakadali pano, kafukufuku wamasabata 4 mwa amuna 20 omwe ali ndi kunenepa kwambiri adazindikira kuchepa kwa chiuno cha mainchesi 1.1 (2.86 cm) atatenga supuni 2 (30 mL) yamafuta a coconut patsiku ().

Mafuta a kokonati akadali ndi mafuta ambiri, chifukwa chake muyenera kuwagwiritsa ntchito pang'ono. Kusintha mafuta ena ophikira ndi kokonati mafuta kumatha kukhala ndi phindu locheperako, koma umboniwo ndi wosagwirizana ().

11. Mfundo yofunika

Mafuta ochokera ku coconut ali ndi zabwino zingapo zomwe zikubwera chifukwa cha thanzi lanu.

Kuti mupindule kwambiri, onetsetsani kuti mwasankha mafuta azakudya za kokonati m'malo mwa mitundu yoyera.

Gulani mafuta a kokonati pa intaneti.