Ingabe Amafutha Kakhukhunathi Angakusiza Ukwehlisa Isisindo?

-Delile

• Kungani uwoyela kakhukhunathi ubhekwa njengokunciphisa isisindo?
• Uwoyela kakhukhunathi vs. uwoyela we-MCT
• Kwangathi kungakhulisa imizwa yokugcwala
• Uthini ucwaningo?
• Imiphumela ekugcwaleni
• Imiphumela ekulahlekelweni kwesisindo
• Okubalulekile
• Ama-Hacks Amafutha Kakhukhunathi Okudingeka Ukwazi

Ukusuka ekugcineni isikhumba sakho sithambile futhi sithambile ukwehlisa amazinga kashukela egazini lakho, uwoyela kakhukhunathi uhlotshaniswa nezimangalo eziningi zezempilo.

Ukwehla kwesisindo nakho kuphakathi kohlu lwezinzuzo ezixhunywe ekudleni kukawoyela kakhukhunathi. Kanjalo, abantu abaningi abafuna ukunciphisa isisindo esiningi bangezela lo oyili wasetropiki ekudleni kwabo, kokudla okulula, naseziphuzweni, kufaka phakathi iziphuzo zekhofi nama-smoothies.

Kodwa-ke, njengezithako eziningi ezikhangisiwe njengenhlamvu yemilingo yokwehlisa isisindo, uwoyela kakhukhunathi kungenzeka ungabi yisixazululo esilula sokuncipha kwesisindo esiqhekekile.

Lo mbhalo ubukeza ukuthi ngabe uwoyela kakhukhunathi ungakusiza yini ukunciphisa isisindo.

Kungani uwoyela kakhukhunathi ubhekwa njengokunciphisa isisindo?

Yize kungangabazeki ukuthi uwoyela kakhukhunathi ungamafutha enempilo, akucaci ukuthi lo mkhiqizo othandwayo uyasebenza yini ekunciphiseni isisindo njengoba abantu abaningi besho.

Uwoyela kakhukhunathi vs. uwoyela we-MCT

Inkolelo yokuthi lo oyela uzuzisa ukwehla kwesisindo ikakhulu kusekelwe ekufuneni ukuthi kungehlisa indlala, kanye nokuthi imikhiqizo kakhukhunathi iqukethe amafutha athile abizwa nge-medium-chain triglycerides (MCTs).

Ama-MCT ahlanganiswa ngokuhlukile kune-long-chain triglycerides (LCTs), atholakala ekudleni okufana namafutha omnqumo nebhotela le-nut. Ama-MCT afaka i-capric, i-caprylic, i-caproic, ne-lauric acid - yize kunempikiswano ngokufaka i-lauric acid kulesi sigaba.

Ngokungafani nama-LCT, ama-95% ama-MCT angena ngokushesha futhi ngqo egazini - ikakhulukazi umthambo wesibindi wesibindi - futhi asetshenziselwa uphethiloli osheshayo ().

Ama-MCT nawo mancane kakhulu kunama-LCT okufanele agcinwe njengamafutha (,,).

Yize ama-MCT ngokwemvelo aqukethe cishe u-50% wamafutha kukakhukhunathi, nawo angahlukaniswa futhi enziwe abe umkhiqizo ozimele wedwa, okusho ukuthi uwoyela kakhukhunathi namafutha we-MCT akuzona izinto ezifanayo ().

Uwoyela kakhukhunathi uqukethe i-47.5% ye-lauric acid kanye ne-capricic acid, ne-caproic acid engaphansi kuka-8%. Ngenkathi ochwepheshe abaningi bebeka i-lauric acid njenge-MCT, iziphatha njenge-LCT maqondana nokumuncwa kanye ne-metabolism (6).

Ngokuqondile, kuphela ama-25-30% we-lauric acid amuncwa nge-portal vein, uma kuqhathaniswa ne-95% yamanye ama-MCT, ngakho-ke ayinayo imiphumela efanayo kwezempilo. Kungakho ukuhlukaniswa kwayo njenge-MCT kunempikiswano ().

Futhi, ngenkathi ezinye izifundo zithole ukuthi uwoyela we-MCT ukhuphule imizwa yokugcwala nokuthuthuka kwesisindo okuthuthukile, basebenzise u-oyili ophakeme nge-capric ne-caprylic acid futhi ophansi nge-lauric acid, okungafani nokwakheka kukakhukhunathi (6).

Ngenxa yalezi zizathu, ochwepheshe bathi uwoyela kakhukhunathi akufanele ukhuthazwe njengomphumela ofanayo nowoyela we-MCT, futhi imiphumela evela ezifundweni ze-MCT ezihlobene nokuncipha kwesisindo ayinakudluliselwa kumafutha kakhukhunathi ().

Kwangathi kungakhulisa imizwa yokugcwala

Uwoyela kakhukhunathi ungakhuphula imizwa yokugcwala futhi uthuthukise ukulawulwa kwesifiso sokudla.

Ucwaningo lukhombisile ukuthi ukufaka ukudla okunothe njengamafutha kakhukhunathi ekudleni kungakhuphula ivolumu yesisu, kubangele ukugcwala okukhulu kunokudla okunamafutha amancane ().

Olunye ucwaningo luye lwabonisa nokuthi ukudla ukudla okunothe ngamafutha agcwele kungadala ukugcwala okukhulu kunokudla ukudla okunothe ngamafutha e-monounsaturated. Kodwa-ke, ezinye izifundo ziye zaphetha ngokuthi imizwa yokugcwala ayithonywa amazinga e-fatty acid saturation (,).

Ngakho-ke, akucaci ukuthi ukukhetha uwoyela kakhukhunathi ngaphezu kwezinye izinhlobo zamafutha kunenzuzo enkulu ekunciphiseni imizwa yokugcwala.

Okokugcina, izinkampani zokudla kanye nabezindaba bahlala basebenzisa izifundo ze-MCT kawoyela ukubuyisela izimangalo maqondana nezimfanelo zokukhuthaza ngokugcwele uwoyela kakhukhunathi. Noma kunjalo, njengoba kushiwo ngenhla, le mikhiqizo emibili ayifani ().

Uwoyela kakhukhunathi ungakhuthaza imizwa yokugcwala, futhi uqukethe amafutha aziwa ngokuthi ama-MCT, axhumene nezinzuzo zezempilo. Kodwa-ke, uwoyela kakhukhunathi akufanele udidaniswe namafutha we-MCT, ngoba lawa mafutha ahlukile futhi awahlinzeki ngezinzuzo ezifanayo.

Uthini ucwaningo?

Ucwaningo lukhombisile ukuthi ukudla uwoyela kakhukhunathi kunganciphisa ukuvuvukala, kukhuphule amazinga we-HDL cholesterol evikela inhliziyo, futhi kukhuthaze ukuzwela kwe-insulin (,,).

Noma kunjalo, ngenkathi izifundo eziningi zixhumanisa uwoyela we-MCT nokwehla kwesisindo, ucwaningo ngomphumela wamafutha kakhukhunathi ekwehliseni isisindo luyantuleka.

Izifundo eziningi zabantu zithole ukuthi ukusetshenziswa kwe-MCT kawoyela kungakhuthaza imizwa yokugcwala nokuthi ukufaka ama-LCTs nge-MCTs kungaholela ekunciphiseni kwesisindo (,).

Kepha khumbula, imiphumela evela ezifundweni zikawoyela we-MCT akufanele isetshenziswe ku-coconut oil ().

Eqinisweni, izifundo ezimbalwa kuphela eziphenye ukuthi ngabe uwoyela kakhukhunathi ungavimba yini isifiso sokudla noma uthuthukise ukuncipha, futhi imiphumela yawo ayithembisi.

Imiphumela ekugcwaleni

Izifundo azisekeli isimangalo sokuthi uwoyela kakhukhunathi unganciphisa kakhulu indlala futhi wandise amazinga okugcwala.

Isibonelo, isifundo esisodwa kwabesifazane abayi-15 abanesisindo esiningi sithole ukuthi ukudla ibhulakufesi no-25 ml wamafutha kakhukhunathi bekungasebenzi kahle ekwehliseni isifiso sokudla amahora ama-4 ngemuva kokudla, uma kuqhathaniswa nokudla inani elifanayo lamafutha omnqumo ().

Olunye ucwaningo ezinganeni eziyi-15 ezinokukhuluphala lukhombisile ukuthi ukudla okuqukethe amagremu angama-20 kawoyela kakhukhunathi akubanga imizwa egcwele yokugcwala kunokudla inani elifanayo lamafutha ommbila ().

Ngokwengeziwe, ucwaningo kubantu abadala abangama-42 luthole ukuthi uwoyela kakhukhunathi wawungagcwalisi kangako kunowoyela we-MCT owenziwe ngamanani aphezulu e-caprylic ne-capric acid, kepha ukugcwaliswa okuthe xaxa ukwedlula uwoyela wemifino ().

Abaphenyi baphethe ngokuthi imiphumela evela ezifundweni ze-MCT akufanele isetshenziselwe uwoyela kakhukhunathi nokuthi kunobufakazi obuncane bokusekela ukuyisebenzisa ukukhuthaza imizwa yokugcwala.

Imiphumela ekulahlekelweni kwesisindo

Ngenkathi abantu abaningi bakholelwa ukuthi ukusebenzisa uwoyela kakhukhunathi kuyindlela enempilo nephumelelayo yokuchitha amafutha omzimba amaningi, abukho ubufakazi obuncane obusekela le mbono.

Izifundo ezimbalwa eziphenye amandla alo oyela ukukhulisa ukwehla kwesisindo azikhombisanga imiphumela ethembisayo.

Isibonelo, ucwaningo lwamaviki ama-4 kubantu abadala abangama-91 alutholanga mahluko ophawulekayo esisindweni somzimba phakathi kwamaqembu adle ama-ounces ayi-1.8 (50 amagremu) kawoyela kakhukhunathi, ibhotela, noma uwoyela womnqumo ngosuku ().

Kodwa-ke, olunye ucwaningo lubonisa ukuthi uwoyela kakhukhunathi unganciphisa amafutha esiswini.Ucwaningo lwamaviki ama-4 kubantu abadala abangama-20 abanokukhuluphala lubone ukuthi ukuthatha izipuni ezi-2 (30 ml) zalo kawoyela nsuku zonke kunciphise kakhulu ukuzungeza okhalweni kwabahlanganyeli besilisa ().

Ngokufanayo, ezinye izifundo kumagundane zibonise ukuthi uwoyela kakhukhunathi ungasiza ukunciphisa amafutha esiswini. Kodwa-ke, ucwaningo kule ndawo lusanqunyelwe ().

Olunye ucwaningo lwamaviki angu-8 kubantu abadala abangama-32 lukhombisile ukuthi ukuthatha izipuni ezi-2 (30 ml) kawoyela kakhukhunathi nsuku zonke akuthinti ukwehla kwesisindo noma ukuzuza kwesisindo, okuphakamisa ukuthi lo oyili ungaba nomthelela ongathathi hlangothi esisindweni sakho ngokuhle ().

Yize uwoyela kakhukhunathi uvame ukuphakanyiswa ukukhulisa ukwehla kwesisindo nemizwa yokugcwala, ucwaningo lwamanje alusekeli ukulusebenzisa njengethuluzi lokunciphisa umzimba.

Okubalulekile

Uwoyela kakhukhunathi akusona isithako esimangazayo esinciphisa isisindo esivezwe ukuthi sinjalo, futhi ucwaningo olwengeziwe ngamandla alo okukhuthaza ukulahleka kwamafutha nemizwa yokugcwala kuyafaneleka.

Noma kunjalo, noma ingahle ingathuthukisi ukulahleka kwesisindo, ngamafutha anempilo angasetshenziswa njengengxenye yokudla okunomsoco futhi asetshenziselwe ingcebo yezinye izinhloso.

Noma kunjalo, kubalulekile ukuthi uqaphele ukuthi njengawo wonke amafutha, uwoyela kakhukhunathi unama-calories amaningi. Uma uzama ukufinyelela isisindo sakho osifunayo, sisebenzise ngamanani amancane ukukhulisa ukunambitheka kokudla kwakho ngenkathi ugcina ikhalori lakho lingenile.

Ngokuvamile, kunokuba uthembele ezakhiweni ezilodwa ukulahla amakhilogremu amaningi, kuzuzisa kakhulu ukugxila kukhwalithi yonke yokudla kwakho ngokudla ukudla okuphelele, okunomsoco nokulawula ukulawulwa kwengxenye.

Ama-Hacks Amafutha Kakhukhunathi Okudingeka Ukwazi