Izinzuzo Eziphezulu Eziyi-10 Ezisuselwe Ebufakazini Bamafutha Kakhukhunathi

-Delile

• 1. Kuqukethe okunempilo okunamafutha acid
• 2. Kungathuthukisa impilo yenhliziyo
• 3. Kungakhuthaza ukushiswa kwamafutha
• 4. Kungaba nemiphumela elwa namagciwane
• 5. Kunganciphisa indlala
• 6. Kunganciphisa ukuquleka
• 7. Ingakhuphula i-cholesterol ye-HDL (enhle)
• 8. Kungavikela isikhumba sakho, izinwele namazinyo
• 9. Kwangathi kungakhulisa ukusebenza kobuchopho kwisifo i-Alzheimer's
• 10. Kungasiza ukunciphisa amafutha esisu ayingozi
• 11. Okubalulekile

Uwoyela kakhukhunathi umakethwa kabanzi njenge-superfood.

Inhlanganisela eyingqayizivele yamafutha acid emafutheni kakhukhunathi ingaba nemiphumela emihle empilweni yakho, njengokukhuthaza ukulahleka kwamafutha, impilo yenhliziyo nokusebenza kwengqondo.

Nazi izinzuzo eziyi-10 ezisuselwa ebufakazini zamafutha kakhukhunathi.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Kuqukethe okunempilo okunamafutha acid

Uwoyela kakhukhunathi uphakeme emafutheni athile agcwele. La mafutha anemiphumela ehlukene emzimbeni uma kuqhathaniswa namanye amafutha amaningi adlayo.

Ama-acid anamafutha kakhukhunathi angakhuthaza umzimba wakho ukuthi ushise amanoni, futhi anikeza amandla asheshayo emzimbeni nasengqondweni yakho. Ziphakamisa ne-cholesterol ye-HDL (enhle) egazini lakho, engasiza ukunciphisa ingozi yesifo senhliziyo (1).

Amafutha amaningi adliwayo ahlukaniswe njenge-long-chain triglycerides (LCTs), kuyilapho uwoyela kakhukhunathi uqukethe ama-triglycerides aphakathi nendawo (MCTs), angamaketanga amafushane e-fatty acid ().

Uma udla ama-MCTs, ajwayele ukuya ngqo esibindini sakho. Umzimba wakho uwasebenzisa njengomthombo osheshayo wamandla noma uwaguqule abe ngamaketoni.

Ama-ketone angaba nezinzuzo ezinamandla ebuchosheni bakho, futhi abacwaningi bacwaninga ngamaketoni njengokwelashwa kwesifo sokuwa, isifo i-Alzheimer's, nezinye izimo.

Isifinyezo Uwoyela kakhukhunathi uphakeme kuma-MCTs, uhlobo lwamafutha umzimba wakho oluthambisa ngokuhlukile kunamanye amafutha amaningi. Ama-MCT anesibopho sezinzuzo eziningi zezempilo zikawoyela kakhukhunathi.

2. Kungathuthukisa impilo yenhliziyo

Ukhukhunathi wukudla okungajwayelekile emazweni aseNtshonalanga, ngabantu abazi impilo kuphela abangabathengi abakhulu.

Kodwa-ke, kwezinye izingxenye zomhlaba, ukhukhunathi - olilayishwe ngamafutha kakhukhunathi - ukudla okuyisisekelo abantu abakudlile kangako ezizukulwaneni ngezizukulwane.

Isibonelo, ucwaningo lwango-1981 lwabonisa ukuthi abantu baseTokelau, okuyisiqhingi esiqhingini esiseNingizimu Pacific, bathola ngaphezu kwama-60% ama-calories abo kumakhukhunathi. Abaphenyi babike hhayi kuphela impilo enhle kuphela kepha namazinga aphansi kakhulu esifo senhliziyo (3).

Abantu baseKitavan ePapua New Guinea nabo badla ukhukhunathi omningi, eceleni kwezilimo eziyizigaxa, izithelo nezinhlanzi, futhi banesifo sohlangothi esincane noma isifo senhliziyo (4).

Isifinyezo Abantu abaningi emhlabeni jikelele bakhule kahle izizukulwane ngezizukulwane bedla ukhukhunathi omningi, futhi ucwaningo lukhombisa ukuthi banempilo enhle yenhliziyo.

3. Kungakhuthaza ukushiswa kwamafutha

Ukukhuluphala kungenye yezimo zezempilo ezinkulu ezithinta umhlaba waseNtshonalanga namuhla.

Ngenkathi abanye abantu becabanga ukuthi ukukhuluphala ngokweqile kuyindaba yokuthi mangaki ama-calories umuntu adlayo, umthombo walawo makhalori ubalulekile, futhi. Ukudla okuhlukile kuthinta umzimba wakho namahomoni ngezindlela ezihlukile.

Ama-MCTs ku-oyela kakhukhunathi angakhuphula inani lama-calories oshiswa ngumzimba wakho uma kuqhathaniswa nama-acid fatty chain ().

Ucwaningo olulodwa lwathola ukuthi ukudla ama-15-30 amagremu ama-MCT ngosuku kukhuphule ukusetshenziswa kwamahora angama-24 ngo-5% ().

Kodwa-ke, lezi zifundo azizange zibheke ngqo imiphumela kawoyela kakhukhunathi. Bahlolisise imiphumela yezempilo yama-MCTs, ngaphandle kwe-lauric acid, akha cishe u-14% wamafutha kakhukhunathi ().

Okwamanje abukho ubufakazi obuhle bokusho ukuthi ukudla uwoyela kakhukhunathi uqobo kuzonyusa inani lama-calories owasebenzisayo.

Khumbula ukuthi uwoyela kakhukhunathi uphezulu kakhulu kuma-calories futhi ungaholela kalula ekutholeni isisindo uma uwudla ngobuningi.

Isifinyezo Ucwaningo luphawula ukuthi ama-MCTs angakhuphula inani lama-calories ashiswe ngaphezu kwamahora angama-24 ngamaphesenti angama-5. Noma kunjalo, uwoyela kakhukhunathi ngokwawo kungenzeka ungabi nomphumela ofanayo.

4. Kungaba nemiphumela elwa namagciwane

I-Lauric acid yakha cishe ama-50% wamafutha acid kumafutha kakhukhunathi ().

Lapho umzimba wakho ugaya i-lauric acid, yakha into ebizwa nge-monolaurin. Kokubili i-lauric acid ne-monolaurin kungabulala amagciwane ayingozi, njengamagciwane, ama-virus kanye nesikhunta ().

Isibonelo, ucwaningo lwe-test-tube lubonisa ukuthi lezi zinto zisiza ukubulala amabhaktheriya UStaphylococcus aureus, okubangela ukutheleleka kwe-staph, nemvubelo AmaCandida albicans, umthombo ovamile wokutheleleka ngemvubelo kubantu (,).

Kukhona nobunye ubufakazi bokuthi ukusebenzisa uwoyela kakhukhunathi njenge-mouthwash - inqubo ebizwa ngokuthi ukudonsa uwoyela - kusiza ukuhlanzeka ngomlomo, yize abacwaningi bethatha ubufakazi buthakathaka ().

Abukho ubufakazi bokuthi uwoyela kakhukhunathi unciphisa ubungozi bokubandayo okuvamile noma ezinye izifo zangaphakathi.

Isifinyezo Ukusebenzisa uwoyela kakhukhunathi njengokugeza umlomo kungavimbela ukutheleleka komlomo, kodwa kudingeka ubufakazi obengeziwe.

5. Kunganciphisa indlala

Isici esisodwa esithandekayo se-MCTs ukuthi zinganciphisa indlala.

Lokhu kungahle kuhlobene nendlela umzimba wakho ugaya ngayo amafutha, ngoba amaketoni anganciphisa ukulambela komuntu ().

Kwesinye isifundo, amadoda angama-6 aphilile adle inani elihlukile lama-MCT kanye nama-LCT. Labo abadle ama-MCT amaningi badle ama-calories ambalwa ngosuku ().

Olunye ucwaningo emadodeni ayi-14 anempilo lubike ukuthi labo abadle ama-MCT amaningi esidlweni sasekuseni badle amakhalori ambalwa ngesidlo sasemini ().

Lezi zifundo bezincane futhi zinesilinganiso sesikhathi esifushane kakhulu. Uma lo mphumela ubungaqhubeka isikhathi eside, kungaholela ekunciphiseni kwesisindo somzimba eminyakeni eminingana.

Yize uwoyela kakhukhunathi ungomunye wemithombo yemvelo ecebe kakhulu ye-MCTs, abukho ubufakazi bokuthi ukudla uwoyela kakhukhunathi kunciphisa isifiso sokudla ngaphezu kwamanye amafutha.

Eqinisweni, isifundo esisodwa sibika ukuthi uwoyela kakhukhunathi awugcwalisi kangako kunowoyela we-MCT ().

Isifinyezo Ama-MCTs anganciphisa kakhulu ukudla, okungaholela ekunciphiseni isisindo somzimba esikhathini eside.

6. Kunganciphisa ukuquleka

Abaphenyi njengamanje bacwaninga ngokudla okune-ketogenic, okuphansi kakhulu kuma-carbs namafutha aphezulu, ukwelapha ukuphazamiseka okuhlukahlukene.

Ukusetshenziswa kokwelashwa okwaziwa kakhulu kwalokhu kudla ukwelapha isithuthwane esingazweli emithini ezinganeni (16).

Ukudla kunciphisa kakhulu izinga lokuquleka ezinganeni ezinesithuthwane, ngisho nalabo abangaphumelelanga ngezinhlobo eziningi zemithi. Abaphenyi abaqiniseki ukuthi kungani.

Ukunciphisa ukudla kwe-carb nokwanda kokudla kwamafutha kuholela ekukhuleni okukhulu kwamaketoni egazini.

Ngoba ama-MCTs kuwoyela kakhukhunathi athuthelwa esibindini sakho futhi aphenduke amaketoni, ochwepheshe bezokunakekelwa kwempilo bangasebenzisa ukudla okushintshiwe keto okubandakanya ama-MCTs kanye nesabelo esivumayo se-carb ukwenza i-ketosis nokusiza ekwelapheni isithuthwane (,).

Isifinyezo Ama-MCTs emafutheni kakhukhunathi angakhuphula ukugcwala kwegazi kwemizimba ye-ketone, engasiza ukunciphisa ukuquleka ezinganeni ezinesifo sokuwa.

7. Ingakhuphula i-cholesterol ye-HDL (enhle)

Uwoyela kakhukhunathi uqukethe amafutha agcwele wemvelo akhuphula amazinga e-HDL (amahle) e-cholesterol emzimbeni wakho. Zingasiza futhi ukushintsha i-cholesterol ye-LDL (embi) ibe yifomu engeyona ingozi kangako.

Ngokwandisa i-HDL, ochwepheshe abaningi bakholelwa ukuthi uwoyela kakhukhunathi ungakhulisa impilo yenhliziyo uma uqhathaniswa namanye amafutha amaningi.

Kokunye ukuhlola kwabesifazane abangama-40, uwoyela kakhukhunathi wehlise inani kanye ne-LDL (bad) cholesterol ngenkathi yandisa i-HDL, uma iqhathaniswa namafutha wesoya ().

Olunye ucwaningo kubantu abadala abayi-116 lukhombise ukuthi ukulandela uhlelo lokudla olufaka phakathi amazinga kawoyela kakhukhunathi aphakamisa i-HDL (okuhle) cholesterol kubantu abanesifo semithambo (20).

Isifinyezo Izifundo ezimbalwa zikhombisile ukuthi uwoyela kakhukhunathi ungakhuphula amazinga egazi e-HDL (okuhle) cholesterol, exhunywe nempilo ye-metabolic eyenziwe ngcono kanye nengozi ephansi yesifo senhliziyo.

8. Kungavikela isikhumba sakho, izinwele namazinyo

Uwoyela kakhukhunathi unokusetshenziswa okuningi okungahlangene nokuwudla.

Abantu abaningi bayisebenzisela izinjongo zezimonyo ukuthuthukisa impilo nokubukeka kwesikhumba nezinwele zabo.

Ucwaningo lukhombisa ukuthi uwoyela kakhukhunathi ungathuthukisa umswakama wesikhumba esomile futhi wehlise nezimpawu zeczema (, 22).

Uwoyela kakhukhunathi ungavikela futhi ekulimaleni kwezinwele. Olunye ucwaningo lukhombisa ukuthi lungasebenza njenge-sunscreen ebuthakathaka, luvimbe cishe ama-20% emisebe yelanga ye-ultraviolet (UV) (,).

Ukudonsa uwoyela, okubandakanya ukuswayipha uwoyela kakhukhunathi emlonyeni wakho njengokugeza umlomo, kungabulala amanye amagciwane ayingozi asemlonyeni. Lokhu kungathuthukisa impilo yamazinyo futhi kunciphise ukunuka komoya, yize kudingeka olunye ucwaningo (,).

Isifinyezo Abantu bangafaka uwoyela kakhukhunathi esikhunjeni, ezinweleni nasemazinyweni abo. Ucwaningo lukhombisa ukuthi lusebenza njengesithambisa isikhumba, sivikela ukulimala kwesikhumba, futhi sithuthukise impilo yomlomo.

9. Kwangathi kungakhulisa ukusebenza kobuchopho kwisifo i-Alzheimer's

Isifo i-Alzheimer yisona sizathu esivame kakhulu sokuwohloka komqondo. Imvamisa kuthinta abantu abadala asebekhulile (27).

Lesi simo sinciphisa ikhono lobuchopho bakho lokusebenzisa i-glucose ukuthola amandla.

Abaphenyi baphakamise ukuthi ama-ketone anganikeza omunye umthombo wamandla kulawa maseli obuchopho angasebenzi kahle ukunciphisa izimpawu zesifo i-Alzheimer's (28).

Ababhali bocwaningo lwango-2006 babike ukuthi ama-MCT athuthukise ukusebenza kobuchopho kubantu abanezinhlobo ezinzima zesifo i-Alzheimer's ().

Kodwa-ke, ucwaningo lusengaphambili, futhi abukho ubufakazi obukhombisa ukuthi uwoyela kakhukhunathi uqobo ulwa nalesi sifo.

Isifinyezo Izifundo zakuqala ziphakamisa ukuthi ama-MCTs angakhuphula amazinga egazi ama-ketone, okungenzeka aqede izimpawu ze-Alzheimer. Noma kunjalo, ezinye izifundo ziyadingeka.

10. Kungasiza ukunciphisa amafutha esisu ayingozi

Njengoba amanye ama-acid anamafutha kakhukhunathi anganciphisa isifiso sokudla futhi andise ukushisa kwamafutha, kungakusiza nokuthi unciphise isisindo.

Amafutha esisu, noma amafutha we-visceral, ahlala ngaphakathi esiswini nasesizungeze izitho zakho. Ama-MCT abonakala esebenza ngempumelelo ekwehliseni amafutha esiswini uma kuqhathaniswa nama-LCTs ().

Amafutha esisu, uhlobo oluyingozi kakhulu, axhunyaniswa nezifo eziningi ezingalapheki.

Umjikelezo wesinqe umaki olula, onembile wenani lamafutha esiswini sesisu.

Ocwaningweni lwamasonto ayi-12 kwabesifazane abangama-40 abanesisindo sokukhuluphala esiswini, labo abathatha izipuni ezi-2 (30 mL) kawoyela kakhukhunathi ngosuku behliswe kakhulu kuzo zombili i-Body Mass Index (BMI) kanye nohlangothi lwesinqe ().

Khonamanjalo, ucwaningo lwamaviki ama-4 emadodeni angama-20 anesisindo sokukhuluphala luthole ukwehla kwesisindo sesinqe esingu-1.1 inches (2.86 cm) ngemuva kokuthatha izipuni ezi-2 (30 mL) kawoyela kakhukhunathi ngosuku ().

Amafutha kakhukhunathi asenama-calories amaningi, ngakho-ke kufanele uwasebenzise kancane. Ukufaka amanye amafutha akho okupheka ngamafutha kakhukhunathi kungaba nenzuzo encane yokwehlisa isisindo, kepha ubufakazi abuhambisani ngokuphelele ().

11. Okubalulekile

Uwoyela otholakala kukakhukhunathi unezinzuzo eziningi ezivela empilweni yakho.

Ukuze uthole okuningi kukho, qiniseka ukuthi ukhetha uwoyela kakhukhunathi we-organic, wezintombi kunezinhlobo ezicwengekile.

Thenga uwoyela kakhukhunathi online.