Koconut mafuta yava imwe yezvokudya zvine utano zvakanyanya kukura. Kutsvakurudza kusingaperi kunoramba kuchiratidza kuonekwa kwakanaka kwemishonga inowanikwa inoratidza kokonati ye mafuta inogona kunge yakanyanya kuva inotakura. Zvimwe zvidzidzo zvakatsvaga kokonati yemafuta uye yakaratidza kuti inogona kubatsira nemaune immune, neurological disorders, uye chirwere cheshuga kungoti vashoma.
Vatsvakurudzi vakagumisawo kokonati mafuta vanogona kubatsira nekurasikirwa kwemafuta, kunyanya kumativi ose emimba.
Izvi zvakawanikwa zvakanyatsobatsira kutengeswa kwekodonti mafuta semafuta anoshamisa ekurasikirwa nemafuta. Kuzivikanwa kwemashoko aya kwakaita kuti vanhu vakawanda vashandise kokonati mafuta sekuwedzera kuti vaderedze mafuta emuviri. Pamusoro pe flipside, pane tsvakurudzo dzisinganzwisisiki yezvipiro zvinopa maonero anopikisa, saka mafuta ekotikoni inoratidzirwa kuti irambe iri nharo yehutano hwehutano uye hutano uye inotirega isu tichibvunza kana murosi wezuva nezuva unobatsira chaizvo kuderedza mafuta emuviri. Izvo zvose zvinopisa here?
Nhoroondo yeKunion Oil
Kokoti (Cocos nucifera) inobva pamuti wekononti kana muchindwe unobva munzvimbo dzinotyisa. Iko inofanirwa kunzi dhape nokuti inoumbwa nematatu matatu: iyo exocarp (kunze kwekunze), mesocarp (mahwende yemichero), uye endocarp (michero). Iyo michero yekoncoti yakashandiswa uye inoshandiswa mishonga pamazera mazhinji. Kunyange zvazvo chibereko chinowanikwa kune zvitsuwa zveMalaysia nePhilippines, kokonati mafuta ikozvino yapararira uye inoshandiswa munyika yose.
Ndicho Utano Hwakanaka Here?
Kocoti mafuta ane zvakawanda zve -medium-chain fatty acids (MCFAs) . Apo mafuta acho anobviswa kubva patsva kwekodonut nyama (mhandara yemukoncoo mafuta), muwandu we MCFAs unogona kuwedzera kusvika 85 muzana. Pakati peketani yakawanda fatty acids inonzi lipids inoshandiswa nyore nyore uye isingachengetwi muchidimbu chinonzi adipose sezvakaita refu-chain fatty acids (LCFAs).
Nemhaka yokuti MCFAs ine kemikari yakapfupika, inogona kubatwa nehutachiona uye inotakurirwa kuchiropa. Kamwe iyo mafuta inosvika kusvika pachiropa iyo inoshandiswa mumagetsi. Izvi zvinobvumira mukana muduku weC MCFA kuti ugadzire zvitoro zvemafuta.
Nokuti kokonati yefuta yakasiyana zvakanyanya pane mamwe mafuta muzvokudya zvedu, inogona kuonekwa semafuta ane utano. I-medium-chain fatty acids (MCFAs) ndiyo yakasarura kubva kune mamwe mafuta kana mafuta. MCFAs inogadzirwa zvakasiyana, iyo yakatungamirira kokonati mafuta kuti ishandiswe seimwe nzira yekurapa kwehutano hwakawanda.
Kuderedza Mafuta Edzimba?
Ndinokwanisa here kutora kikapu chekokoni mafuta zuva rega roga kubatsira kubatsira kuderedza mafuta emuviri? Izvo zvave mubvunzo unozivikanwa pakati pevanhu vakuru vanoshingaira, vatambi, uye vanhu varikuda kurasa uremu. Vanhu vazhinji vakatotanga kubatsiridza nekodonate mafuta yehutano huno hutano.
Inoratidzika nzira iyo-medium-chain chain fatty acids (MCFAs) inodyiwa inobatsira kusimbisa mastabolism uye kuwedzera simba. Kuwedzera kwemetabolism kunowedzera kukwanisa kwedu kupisa mafuta. Nokuda kweizvi, kokonati mafuta yava chinhu chakakura mumitambo yezvokudya uye yakaratidzwa kuvandudza mitambo. Miti yemitambo yakawanda uye zvinwiwa zvino iko kushandisa kokonati mafuta sechinhu chinotengeswa.
Mafuta ekononati anoita seanobatsira pamagetsi edu uye mumuviri wemafuta. Izvi zvakasimudzira kutsvakurudza kuti zviongorore kana kokonati mafuta ingashandiswa pakugadzirisa uremu. Kuti uzive kana kutora chirwere chezuva nezuva chekakhunta chinoshanda kuderedza mafuta, tinofanira kutarisa uchapupu.
Kutsvakurudza uye Kuwana
Kocoti mafuta yakagamuchira rave kuongororwa nekuda kwehutano huzhinji hunobatanidza hutano hwehutano hwehutano. Takaona ichitengeswa semafuta ane utano hwakakwana hwehutano hwakanaka. Vanhu vanoita nharaunda vari kushandisa iyo uye vanodya noutano vari kukurudzira kokonati mafuta sechikamu chekudya kwakanaka. Izvi zvose zvakanaka uye zvakanaka asi pasina uchapupu hwekusimudzira zvinodavirwa, zvinongova kungonzwa chete.
Nzvimbo dzepaIndaneti dzakadai seUnited States National Institutes of Health PubMed inzvimbo yakanaka yekutsvaga zvinyorwa zvitsvakurudzo zvakavimbika uye zvakawanikwa.
Kutsvakurudza kwenguva refu kwakaongorora hutano hunobatsira hwekodonate mafuta.
Chidzidzo 1
Nyaya yakabudiswa muNational Institutes of Health inoratidza kuti kokonati mafuta inokurudzira kuderedzwa kwepfupa kuneta. Chidzidzo chisinganzwisisiki chekupofumadza chakaitwa pavakadzi makumi mana vane makore makumi maviri kusvika makumi mana. Vadzidzi vacho vakapatsanurana kuva mapoka maviri achigamuchira mapeji maviri e soya kana kokonati mafuta zuva rega rega kwevhiki 12. Vakadzi vacho vakarayirwawo kutevera zvokudya zvakaderera (1000-1200cal / zuva) uye kufamba kwemaminitsi makumi mashanu pazuva. Dhichipatimendi deta yakaunganidzwa vhiki imwe chete uye imwe vhiki mushure mekutongwa kwenguva.
Iko kona kokonati mafuta yakaratidza kuwedzera kwepamusoro-density lipoprotein (HDL) cholesterol yakaenzaniswa nekuderera kwevakadzi vanotora soya mafuta. HDL cholesterol ndiyo zvinhu zvakanaka zvatinoda pamatunhu akakwirira mumuviri wedu. Vatori vechikamu vanodya kokonati ye mafuta vakadererawo muzasi-density lipoprotein (LDL) cholesterol apo boka resoya rakawedzera. LDL cholesterol ndiyo yakaipa zvinhu zvatinoda pamatunhu mashoma mumuviri wedu.
Mapoka acho maviri akawana donho mumuviri mashekeri makuru (BMI) asi boka rega rinotora kokonati mafuta rakaderedzwa muhudyu. Kose cholesterol yakawedzera muboka rinotora soya mafuta uye rakaderera kuti vakadzi vatsigire nekodonate mafuta. Kusiyana nedzimwe tsvakurudzo, izvi zvakawanikwa zvinoratidza kokonati mafuta haisimudzi cholesterol uye inokurudzira mafuta ekuderedza muviri mumuviri mudumbu.
Chidzidzo 2
Journal of the Academy of Nutrition uye Dietetics yakabudisa kuongorora kwakaisanganisira miedzo yakasiyana-siyana pamusana-chain triglycerides (MCTs) nekuumbwa kwemuviri. Nezviongorori zvakavhengana zvakadaro zvakapoteredza MCTs saKoconut mafuta, vakafunga kuti zvakakodzera kuongorora zvidzidzo. Vaienzanisa gumi nematanhatu miedzo yakasiyana-siyana kuongororwa MCTs uye kwenguva refu-chain triglycerides (LCTs). Chinangwa chacho chaiva chekuona kana MCTs yakawedzera kukura kwemaitiro uye kuwedzera mafuta inopisa mumuviri .
Zvose zvakawanikwa zvakaratidza midhi-chain chain acty (MCFAs) kuvandudza hutano hwemuviri zvichienzaniswa nehutano hwakasungirirwa. Vatsvakurudzo vanotora MCFAs vakaita sekodonti mafuta vakaderera mukuyera, chiuno chakasara, uye mafuta emuviri.
Kunyange zvazvo zvakataurwa kuti zvidzidzo zvakawanda zvakashaya ruzivo rwakawanda uye zvakagadziriswa zvekushambadzira kwezvokutengeserana, maonero avo ose akaramba ari akanaka. Kuongorora kwakagadziriswa kwakaratidza kuti MCFAs inogona kukanganisa zvikuru kuyerwa kwemuviri nekuumbwa. Vanokurudzirazve mamwe makuru, zvakanyatsogadziridzwa zvidzidzo kusimbisa kubudirira kweMCFAs uye chirongwa chakakodzera chekubudirira kwemafuta ekuderedza mafuta.
Chidzidzo 3
Chidzidzo chevatyairi chakaitwa muMalaysia pamakumi maviri makumi maviri asi kune vamwe vatano vemautano. Chinangwa chekutsvakurudza chakanga chiri chekutarisa kana mhandara yekona kokonati inoderedza mafuta emimba. Vadzidzi vakazvipira vakanga vari pakati pemakore makumi maviri nemakumi mashanu emakore.
Mumwe nomumwe muboka aive nekuongororwa kwechipatara uye zviyero zvisati zvapera uye pashure pekuedzwa kwemazuva. Vakapiwa mapapu maviri (30ml) emhandara yekococoti mafuta akaparadzana mumatatu matatu ½ awa vasati vadya kudya kwakagadzirwa. Tsvakurudzo yakaitwa pamusoro pemakore matanhatu evhiki.
Maererano nekutsvaga tsvakurudzo, mhandara yekodonco mafuta yekushandiswa kwevose vanozvipira vakaratidza kuderera kwemazamu emimba, kunyanya kuvatori vechikadzi. Kuderedza kwemazana emafuta emutumbi uye muviri mashizha index (BMI) zvakashumwa zvakare. Mhandara kokonati mafuta yakazara mukati-kati-chain chain fatty acids (MCFAs) inoratidzika seyo inodhura uye yakachengeteka kuwedzera nokuda kwekuderedza mafuta mumuviri.
Kukanganisa kwechidzidzo chacho kwaisanganisira kutsvakurudza kuva kwenguva pfupi uye kusina boka rinodzora. Uyewo akacherechedza kuti chidzidzo chekufambisa kwete kusanganisira nguva yakareba yekutevera kwevatori vechikamu. Kuwedzera kutsvakurudza kunorudzirwa kuti kusimbise mararamiro ehutano hwemhandara konaji kona.
Chidzidzo 4
Imwe yedzidzo yakafananidza huwandu hwakatengesa triacylglycerol (MCT) mafuta kune maorivhi omuorivhi, kunyanya chain chain yakawanda mafuta. Chinangwa chekutsvakurudza chakanga chiri chekutarisisa kana mafuta emuMCT akaderedza mafuta emuviri uye kurema kunopfuura mafuta emuorivhi.
Tsvakurudzo iyi yaisanganisira chikamu chepamusoro che 49 kunyanya asi kune vamwe varume nevakadzi vane hutano vane makore pakati pe19 ne50. Isati yadzidza, munhu mumwe nomumwe akapedza chirongwa chekurapa chaisanganisira zviyero, muviri wose DXA kuongorora, CT scans, uye X-rays. Miedzo yakadzokororwa pamagumo ekuedzwa kwevhiki gumi nemasere.
Vatori vechikamu vakarayirwa kuti vadye kudya kwakagadzika kunokwana 1800 makoriro zuva nezuva uye vakadzi vakadya 1500 makori. Chikamu chekudya kwaiva muffin muchero wakabikwa nema 10 gramu wepakati-chain chain triacylglycerol (MCT) mafuta kana maorivhi . Vazvipiri vakaparadzaniswa kuva mapoka asina kukanganisa uye vasingazivi kuti rudzi rwemafuta mu muffin vaidya zuva rega rega.
Vaya vaipedza muffin nemafuta eMCT vakaratidza kurasikirwa kukuru kweuviri hwemuviri kana vachienzaniswa neboka ramafuta emaorivhi. Kunyange zvazvo mapoka maviri aya akaderera muhuwandu hwemazana emafuta ehuwandu uye mutumbi mafuta akawanda, zvigumisiro zveboka reMCT rakakosha.
Kutsvakurudza kwakaitwa kunoratidza kuti MCT mafuta sechikamu cheprogram yekureruka - chinotungamirira kunowedzera kukodzwa kwemaviri. Uyewo akacherechedza kuti yakavandudzwa mafuta yakakanyiwa (kupisa) neMCT mafuta supplementation.
Saka, Ndinofanira Kuitora Zuva Nezuva?
Kokoti mafuta, kunyanya mhandara yekodonti mafuta, yakazara mu-medium-chain fatty acids kuti sechikamu chehutano hwakanaka, koriori-yakakwana kunogona kuderedza mafuta emuviri. Ndiwo mafuta ane utano anogona kuiswa muzvokudya zvedu zvezuva nezuva. Usati watanga kuidya zuva rega rega, ona kuti kunyange mafuta ane utano akareba mumakori. Kokoti mafuta ane 14 gramu emafuta pahupuni imwe chete inoshumira uye 120 makori. Maererano nekutsvakurudza, kudya kwemafuta kwe20-30 kubva muzana yezuva rega rega makoriro inonzi yakakosha yehutano nehutano. Izvi zvinofanira kutorwa kufungidzirwa vasati vasvika kune iyo spoonful yekonikoni mafuta.
> Sources:
Assunção ML et al., Abstract, Migumisiro yemafuta ekukonokonti yezvokudya pane zvinyorwa zvehupenyu uye anthropometric mapurogiramu evakadzi vanopa hutano hwemimba, National Institutes of Health , 2009
> Karen Mumme et al., Abstract, Migumisiro yeMedum-Chain Triglycerides pamusoro pekushaya Kukura uye Kuumbwa kweMutumbi: A Meta-Kuongorora kweRandomized Controled Trials, Journal of the Academy of Nutrition and Dietetics , 2015
> Kai Ming Liau et al., An Open-Label Pilot Study kuongorora Efficacy uye kuchengetedzwa kweMhandara Kokoti Mafuta Mukuderedza Viscta Chidimbu, ISRN Pharmacology , 2011
> Marie-Pierre St-Onge et al., Weight-kurasikirwa kudya kunosanganisira kushandiswa kwepakati-chain chain triacylglycerol kunotungamirira kukura kwehuwandu uye kuora kwehuwandu kupfuura mafuta, American Society for Clinical Nutrition , 2008