Chifukwa Chiyani Mafuta a Kokonati Ndiabwino Kwa Inu? Mafuta Oyera Ophika

Zamkati

• Mafuta a Kokonati Ali Ndi Mapangidwe Apadera a Mafuta Acids
• Mafuta a Kokonati Ndi Olemera Ndi Lauric Acid
• Mafuta a Kokonati Angalimbikitse Magazi Amadzimadzi
• Mafuta a Kokonati Angakuthandizeni Kuchepetsa Kunenepa
• Anthu Akale Omwe Amadya Kokonati Wambiri Anali Ndi Thanzi
• Mfundo Yofunika Kwambiri

Chitsanzo chabwino cha chakudya chotsutsana ndi mafuta a kokonati. Nthawi zambiri amayamikiridwa ndi atolankhani, koma asayansi ena amakayikira kuti zimangokhala zonamizira.

Amakhala ndi rap yoyipa makamaka chifukwa imakhala yamafuta ambiri. Koma kafukufuku watsopano akuwonetsa kuti mafuta okhutira sakhala opanda thanzi monga amakhulupirira kale.

Kodi mafuta a kokonati ndi zakudya zopanda thanzi kapena mafuta ophikira athanzi? Nkhaniyi ikuyang'ana umboni.

Mafuta a Kokonati Ali Ndi Mapangidwe Apadera a Mafuta Acids

Mafuta a kokonati ndi osiyana kwambiri ndi mafuta ena ophikira ndipo ali ndi mafuta apadera apadera.

Mafuta acids amakhala pafupifupi 90% okhutira. Koma mafuta a kokonati mwina ndiopadera kwambiri chifukwa cha mafuta okhala ndi mafuta ambiri, omwe amapanga 40% yamafuta ake onse ().

Izi zimapangitsa mafuta a kokonati kugonjetsedwa kwambiri ndi makutidwe ndi okosijeni kutentha kwambiri. Pachifukwa ichi, ndiyabwino kwambiri kuphika kotentha kwambiri ngati kukazinga ().

Mafuta a kokonati amakhala ndi mafuta amchere apakatikati, okhala ndi 7% caprylic acid ndi 5% capric acid ().

Odwala khunyu omwe amadya ketogenic nthawi zambiri amagwiritsa ntchito mafutawa kupangira ketosis. Komabe, mafuta a kokonati sali oyenera kutero chifukwa ali ndi zotsatira zochepa za ketogenic (, 4).

Ngakhale kuti lauric acid nthawi zambiri amawonedwa ngati mafuta apakatikati, asayansi amatsutsana ngati mtunduwu ndi woyenera.

Chaputala chotsatira chikufotokoza mwatsatanetsatane za lauric acid.

Mafuta a kokonati ali ndi mitundu yambiri yamafuta okhathamira omwe siachilendo. Izi zimaphatikizapo lauric acid ndi mafuta apakatikati.

Mafuta a Kokonati Ndi Olemera Ndi Lauric Acid

Mafuta a coconut amakhala ndi 40% lauric acid.

Poyerekeza, mafuta ena ambiri ophika amakhala ndi zochepa chabe. Chosiyana ndi mafuta amtundu wa kanjedza, omwe amapereka 47% lauric acid ().

Lauric acid ndiyapakatikati pakati pa ma chain-long and chain-chain fat acids.

Ngakhale kuti nthawi zambiri imalingaliridwa kuti ndi yaying'ono, imasungunuka ndikupukusidwa mosiyana ndi mafuta amtundu wamafuta amkati ndipo imafanana kwambiri ndi mafuta amtambo wautali (4,,).

Kafukufuku akuwonetsa kuti lauric acid imakulitsa magazi m'magazi a cholesterol, koma izi zimachitika makamaka chifukwa cha kuchuluka kwa mafuta m'thupi omwe amakhala ndi lipoproteins (HDL) (,).

Kuwonjezeka kwa cholesterol ya HDL, yokhudzana ndi cholesterol yonse, kwalumikizidwa ndi kuchepa kwa matenda amtima ().

Mafuta a kokonati ndi olemera kwambiri mu lauric acid, mafuta osakwanira ochepa omwe amawoneka kuti akutulutsa kapangidwe ka magazi lipids.

Mafuta a Kokonati Angalimbikitse Magazi Amadzimadzi

Kafukufuku akuwonetsa kuti kudya mafuta a coconut pafupipafupi kumathandizira kuchuluka kwa ma lipids omwe amayenda m'magazi, zomwe zimachepetsa chiopsezo cha matenda amtima.

Kafukufuku wina wamkulu, wosasinthika mwa achikulire a 91 azaka zapakati adawunika zotsatira zakudya magalamu a 50 a mafuta a kokonati, batala kapena maolivi osapitirira tsiku lililonse kwa mwezi umodzi)

Zakudya zamafuta a coconut zidakulitsa "cholesterol" chabwino cha "HDL", poyerekeza ndi batala ndi maolivi osapezekanso.

Mofananamo ndi maolivi osakwatiwa, mafuta a kokonati sanakulitse cholesterol "choyipa" cha LDL ().

Kafukufuku wina mwa amayi omwe ali ndi kunenepa kwambiri m'mimba adapeza kuti mafuta a kokonati adachulukitsa HDL ndikuchepetsa LDL mpaka HDL, pomwe mafuta a soya adakulirakulira ndi cholesterol ya LDL ndikuchepetsa HDL ().

Zotsatirazi ndizosagwirizana kwenikweni ndi kafukufuku wakale yemwe akuwonetsa kuti mafuta a kokonati adakweza cholesterol cha LDL poyerekeza ndi mafuta osungunuka, gwero la mafuta a polyunsaturated, ngakhale sanakulitse monga batala (,).

Kuphatikizidwa, kafukufukuyu akuwonetsa kuti mafuta a coconut atha kukhala oteteza ku matenda amtima poyerekeza ndi mafuta ena okhathamira, monga batala ndi mafuta a soya.

Komabe, palibe umboni uliwonse woti zimakhudza kumapeto kwa zovuta monga matenda amtima kapena sitiroko.

Kafukufuku akuwonetsa kuti mafuta a coconut amatha kukweza mafuta "abwino" a HDL cholesterol, okhudzana ndi cholesterol yonse, zomwe zingachepetse chiopsezo cha matenda amtima.

Mafuta a Kokonati Angakuthandizeni Kuchepetsa Kunenepa

Pali umboni wina wosonyeza kuti mafuta a kokonati angakuthandizeni kuti muchepetse kunenepa.

Pakafukufuku wa azimayi 40 omwe ali ndi kunenepa kwambiri m'mimba, mafuta a kokonati adachepetsa kuzungulira kwa m'chiuno poyerekeza ndi mafuta a soya komanso kupititsa patsogolo zina zazaumoyo ().

Kafukufuku wina woyang'aniridwa mwa azimayi a 15 adapeza kuti mafuta a coconut amwali amachepetsa chilakolako poyerekeza ndi maolivi owonjezera, pomwe amawonjezeredwa pachakudya cham'mawa ().

Izi zitha kukhala chifukwa cha mafuta amchere, omwe atha kuchepetsa thupi ().

Komabe, asayansi anena kuti umboni wamafuta wamafuta apakatikati sungagwiritsidwe mafuta a kokonati ().

Ngakhale pali umboni wina wolonjeza, kafukufuku akadali ochepa ndipo ofufuza ena amakayikira phindu lochepera mafuta a kokonati ().

Kafukufuku wowerengeka akuwonetsa kuti mafuta a kokonati amachepetsa mafuta am'mimba ndikuletsa kudya. Koma phindu lenileni lochepetsa thupi limatsutsana komanso limangokhala locheperako.

Anthu Akale Omwe Amadya Kokonati Wambiri Anali Ndi Thanzi

Ngati mafuta a kokonati alibe thanzi, mungayembekezere kuwona mavuto azaumoyo mwa anthu omwe amadya kwambiri.

M'mbuyomu, anthu azikhalidwe zomwe amapeza kuchuluka kwa ma calorie awo ochokera ku coconut anali athanzi kuposa anthu ambiri azungu.

Mwachitsanzo, a Tokelauan, adapeza zopitilira 50% zamafuta awo kuchokera ku coconut ndipo anali ogula kwambiri padziko lonse lapansi. A Kitavans anadya mpaka 17% ya ma calories monga mafuta okhuta, makamaka ochokera ku coconut.

Anthu onsewa akuwoneka kuti alibe matenda amtima ngakhale anali ndi mafuta okwanira ndipo anali ndi thanzi labwino (,).

Komabe, mbadwa izi zimatsata moyo wathanzi wonse, zimadya nsomba zambiri ndi zipatso, ndipo sizimadya zakudya zilizonse zosinthidwa.

Ndizosangalatsa kudziwa kuti amadalira kokonati, mnofu wa kokonati ndi kirimu wa kokonati - osati mafuta opangidwa ndi kokonati omwe mumagula m'misika lero.

Komabe, kafukufukuyu akuwonetsa kuti anthu atha kukhala athanzi pakudya zakudya zamafuta ambiri ochokera ku coconut (,).

Ingokumbukirani kuti thanzi labwino la nzika zaku Pacific izi zimawonetsa moyo wawo wathanzi, osati kudya kwawo kokonati kwambiri.

Mapeto ake, maubwino amafuta a kokonati mwina amatengera moyo wanu wonse, zolimbitsa thupi komanso zakudya. Ngati mungatsatire zakudya zopanda thanzi ndipo musamachite masewera olimbitsa thupi, kudya mafuta ambiri a kokonati sikungakuthandizeni.

Anthu okhala pachilumba cha Pacific kutsatira zakudya zamtunduwu adya coconut wambiri popanda kuwononga thanzi lawo. Komabe, thanzi lawo labwino mwina limawonetsera moyo wawo wathanzi m'malo mwa mafuta a kokonati pa se.

Mfundo Yofunika Kwambiri

Ngakhale zabwino zama coconut zimakhalabe zotsutsana, palibe umboni kuti kudya pang'ono kokonati mafuta ndikowopsa.

Osatengera izi, zitha kupititsa patsogolo mbiri yanu ya cholesterol, ngakhale sizikudziwika ngati zingakhudze matenda amtima.

Izi zanenedwa chifukwa cha kuchuluka kwake kwa lauric acid, mafuta okhutira mwapadera omwe nthawi zina samapezeka pachakudya.

Pomaliza, kudya mafuta a coconut kumawoneka ngati kotetezeka ndipo kumatha kukhala ndi thanzi labwino. Koma monga mafuta ophikira onse, onetsetsani kuti mukugwiritsa ntchito pang'ono.