Ko Kokonati Oiri Inogona Kukubatsira Kuti Udzikire Kurema?

Zvemukati

• Nei mafuta ekokonati achifungidzirwa huremu-kurasikirwa-hushamwari?
• Kokonati mafuta vs. MCT mafuta
• Inogona kuwedzera manzwiro ekuzara
• Ko kutsvagurudza kunotii?
• Migumisiro pakuzara
• Migumisiro yekurema kwekurema
• Chinokosha
• Kokonati Oiri Hacks Iwe Unofanira Kuziva

Kubva pakuchengeta ganda rako rakapfava uye zvakapfava kudzikisa mashuga eropa rako, coconut mafuta inosanganiswa nezvakawanda zvehutano zvirevo.

Kurera huremu kuriwo pakati pechinyorwa chebhenefiti dzakabatana nekokonati mafuta kutora. Nekudaro, vanhu vazhinji vari kutsvaga kudurura huremu hwakawandisa vanowedzera mafuta aya anodziya pakudya kwavo, zvinwiwa, uye zvinwiwa, zvinosanganisira zvinwiwa zvekofi uye smoothies.

Nekudaro, senge zvinhu zvakawanda zvinoshambadzirwa semashiripiti bara yekudzora uremu, coconut mafuta inogona kunge isiri iyo iri nyore yekuremerwa mhinduro mhinduro yakatsemuka kuva.

Ichi chinyorwa chinoongorora kana mafuta ekokonati anogona kukubatsira kuti uremerwe huremu.

Nei mafuta ekokonati achifungidzirwa huremu-kurasikirwa-hushamwari?

Kunyange pasina kupokana kuti mafuta ekokonati mafuta ane hutano, hazvina kujeka kana ichi chigadzirwa chakakurumbira chichiita sekudzikisa huremu sekureva kwevanhu vazhinji.

Kokonati mafuta vs. MCT mafuta

Iko kutenda kwekuti mafuta aya anobatsira kurasikirwa nekurema kunonyanya zvichienderana nekuzviti kunogona kudzikisira nzara, pamwe nenyaya yekuti zvigadzirwa zvekokonati zvine mafuta chaiwo anonzi ari pakati-ngetani triglycerides (MCTs).

MCTs anoshandiswa nenzira dzakasiyana pane marefu-cheni triglycerides (LCTs), ayo anowanikwa mune zvekudya zvakaita semafuta emuorivhi uye nati ruomba. MCTs inosanganisira capric, caprylic, caproic, uye lauric acid - kunyange paine gakava pamusoro pekusanganisira lauric acid mune ino chikamu.

Kusiyana neLCTs, 95% yeMCTs inokurumidza uye kunyura muropa - kunyanya iyo vein portal yechiropa - uye inoshandiswa kukurumidza mafuta ().

MCTs zvakare ishoma pane maLCTs ekuchengetwa semafuta (,,).

Kunyangwe maMCTs anowanzoita akakomberedza makumi mashanu muzana emafuta mukokonati mafuta, anokwanisa zvakare kusarudzika uye kuitwa chigadzirwa chakamira-chega, zvichireva kuti coconut mafuta uye MCT oiri hazvisi izvo zvakafanana zvinhu ().

Kokonati oiri ine 47.5% lauric acid uye isingasviki 8% capric, caprylic, uye caproic acids. Kunyange nyanzvi zhinji dzichiratidzira lauric acid seMCT, inoita seLCT maererano nekutora uye metabolism (6).

Kunyanya, chete 25-30% ye lauric acid inonwiwa kuburikidza neiyo portal vein, ichienzaniswa ne95% yemamwe maMCTs, saka haina mhedzisiro yakafanana pane hutano. Ichi ndicho chikonzero kuiswa kwayo seMCT kune nharo ().

Zvakare, nepo zvimwe zvidzidzo zvikaona kuti MCT mafuta yakawedzera manzwiro ekuzara uye yakawedzera kurasikirwa nekurema, ivo vaishandisa mafuta akakwirira mu capric uye caprylic acid uye yakaderera mu lauric acid, iyo isina kufanana nekuumbwa kwemafuta ekokonati (6).

Nezvikonzero izvi, nyanzvi dzinoti mafuta ekokonati haafanire kukurudzirwa seakave nemhedzisiro seyeMCT mafuta, uye mhedzisiro kubva kuongororo yeMCT inoenderana nekudzikisira uremu haigone kuwedzerwa kumafuta ekokonati ().

Inogona kuwedzera manzwiro ekuzara

Kokonati mafuta inogona kuwedzera manzwiro ekuzara uye kuwedzera chishuwo mutemo.

Kutsvagurudza kwakaratidza kuti kuwedzera mafuta-akapfuma chikafu senge kokonati mafuta kuchikafu kunogona kuwedzera dumbu vhoriyamu, zvichikonzera kukura kukuru kwekuzara pane kwakaderera mafuta kudya ().

Kumwe kutsvagurudza kwakaratidza zvakare kuti kudya chikafu chine mafuta akazara kunogona kukurudzira kuzara kukuru pane kudya chikafu chine mafuta emonounsaturated. Zvisinei, zvimwe zvidzidzo zvakagumisa kuti manzwiro ekuzara haana kukanganiswa nemafuta easidhi saturation mazinga (,).

Naizvozvo, hazvizivikanwe kana kusarudza kokonati mafuta pamusoro pemamwe marudzi emafuta kune zvimwe zvinobatsira pakukonzera kunzwa kwekuzara.

Chekupedzisira, makambani ezvekudya uye vezvenhau vanogara vachishandisa zvidzidzo zvemafuta zveMCT kudzorera zvirevo maererano nehuzere-hunosimudzira hunhu hwemafuta ekokonati. Asi, sezvataurwa pamusoro, izvi zvigadzirwa zviviri hazvina kufanana ().

Kokonati mafuta inogona kukurudzira manzwiro ekuzara, uye iine mafuta anozivikanwa seMCTs, ayo akabatana nehutano bhenefiti. Zvisinei, kokonati mafuta haifanire kuvhiringidzwa neMCT mafuta, sezvo aya mafuta akasiyana uye asingape zvakafanana mabhenefiti.

Ko kutsvagurudza kunotii?

Kutsvagurudza kwakaratidza kuti kudya coconut mafuta kunogona kudzora kuzvimba, kukwidza mwero wekudzivirira moyo-HDL cholesterol, uye kukurudzira insulin senzwi (,,).

Zvakadaro, nepo zvidzidzo zvakawanda zvichisanganisa oiri yeMCT nekurasikirwa nehuremu, tsvagurudzo yemafuta ekokonati pahuremu iri kushaikwa.

Dzidzo dzakawanda dzevanhu dzakaona kuti kunwa kweMCT mafuta kunogona kukurudzira manzwiro ekuzara uye kuti kutsiva maLCT neMCTs kunogona kutungamira mukudzikisira uremu (,).

Asi rangarira, mhedzisiro kubva kuMCT mafuta zvidzidzo hazvifanire kuiswa kukokonati mafuta ().

Muchokwadi, zvidzidzo zvishoma chete zvakatsvaga kana mafuta ekokonati anogona kudzora kudya kana kuwedzera kurasikirwa nekurema, uye mhedzisiro yavo haisi kuvimbisa.

Migumisiro pakuzara

Zvidzidzo hazvitsigire chirevo chekuti coconut mafuta anogona kudzikisira zvakanyanya nzara uye kuwedzera huwandu hwakazara.

Semuenzaniso, kumwe kuongorora mukati mevakadzi gumi nevashanu vane huremu hwakawandisa vakawana kuti kudya chikafu chamangwanani ne25 ml yemafuta ekokonati kwanga kusinganyanyoita pakuderedza kudya kwemaawa mana mushure mekudya, zvichienzaniswa nekudya iwo wakaenzana mafuta eorivhi ().

Chimwe chidzidzo muvana gumi nevashanu nekufutisa kwakaratidza kuti chikafu chine magiramu makumi maviri emafuta ekokonati hachina kukurudzira manzwiro akakura ezvekudya pane kungodya huwandu hwakaenzana hwemafuta echibage ().

Pamusoro pezvo, ongororo muvanhu vakuru makumi mana nevaviri yakawana kuti coconut mafuta anga asinganyanyi kuzadza pane oiri yeMCT ine huwandu hwakawanda hwekaplisi uye capric acids, asi zvishoma kuzadza kupfuura mafuta emiriwo ().

Vatsvagiri vakagumisa kuti mhedzisiro kubva kuongororo yeMCT haifanire kushandiswa kukokonati mafuta uye kuti pane humbowo hushoma hwekutsigira kuishandisa kusimudzira manzwiro ekuzara.

Migumisiro yekurema kwekurema

Nepo vanhu vazhinji vachitenda kuti kunwa mafuta ekokonati inzira ine hutano uye inoshanda yekudurura zvakawandisa mafuta emuviri, pane humbowo hushoma hunotsigira dzidziso iyi.

Zvidzidzo zvishoma zvakaongorora kugona kwemafuta aya kusimudzira uremu hazvina kuratidza mibairo inovimbisa.

Semuenzaniso, chidzidzo chevhiki ina-muvanhu vakuru ve91 havana kuwana mutsauko wakakura muhuremu hwemuviri pakati pemapoka akadya 1.8 maunzi (50 magiramu) emafuta ekokonati, bota, kana maorivhi pazuva ().

Nekudaro, kumwe kutsvagurudza kunoratidza kuti coconut oiri inogona kudzora dumbu mafuta.Chidzidzo chevhiki ina-muvanhu vakuru makumi maviri vane kufutisa vakaona kuti kutora mafuraji maviri (30 ml) emafuta aya zuva rega rega kwakaderedza chiuno chechiuno mukati mevanotora chikamu ().

Saizvozvo, zvimwe zvidzidzo mumakonzo zvakaratidza kuti coconut mafuta anokwanisa kubatsira kudzikisa mafuta emudumbu. Nekudaro, kutsvagisa munzvimbo ino kuchiri kushoma ().

Chimwe chidzidzo chevhiki masere muvanhu vakuru makumi matatu nevaviri chakaratidza kuti kutora mashupuni maviri (30 ml) yemafuta ekokonati zuva nezuva hakuna kukanganisa kuonda kana kuwedzera huremu, zvichiratidza kuti mafuta aya anogona kunge asina huremu pahuremu hwako zvakanyanya ().

Kunyangwe mafuta ekokonati achiwanzo kurudzirwa kuti awedzere kuonda uye kunzwa kwekuzara, kutsvagurudza kwazvino hakutsigire kuishandisa sedhayeti yekurasikirwa.

Chinokosha

Kokonati mafuta haisi iyo yekurema-kurasikirwa-inowedzera kushamisika chinhu chinoratidzwa kuve, uye kumwe kutsvagurudza pane kugona kwayo kwekusimudzira kurasikirwa kwemafuta uye manzwiro ekuzara anofanirwa.

Zvakangodaro, kunyangwe iyo isingakwidziridze uremu, iwo mafuta ane hutano anogona kudyiwa sechikamu chekudya kwakaringana uye anoshandiswa kune hupfumi hwezvimwe zvinangwa.

Zvakadaro, zvakakosha kuti uzive kuti semafuta ese, coconut mafuta ane macalorie akawanda. Paunenge uchiedza kusvika kune yako yaunoda huremu, ishandise mune diki diki kusimudzira kuravira kwezvikafu zvako uchichengeta yako calori yekudyiwa mukutarisa.

Muzhinji, pane kuvimba nezvisungo zvoga kuti udonhedze mapaundi akawandisa, zvinonyanya kubatsira kutarisisa pahunhu hwese hwechikafu chako nekudya zvakapetwa, zvinovaka muviri-zvine chikafu uye nekudzidzira kudzora chikamu.

Kokonati Oiri Hacks Iwe Unofanira Kuziva