Wepamusoro gumi Uchapupu-Hwakavakirwa paHutano Kubatsirwa kweKokonati Oiri

Zvemukati

• 1. Iine mafuta ane hutano acids
• 2. Inogona kusimudzira hutano hwemwoyo
• 3. Inogona kukurudzira kupisa kwemafuta
• 4. Inogona kunge iine maantimicrobial mhedzisiro
• 5. Ngaaderedze nzara
• 6. Ngaaderedze pfari
• 7. Inogona kusimudza HDL (yakanaka) cholesterol
• 8. Inogona kuchengetedza ganda rako, bvudzi nemeno
• 9. Inogona kuwedzera huropi kushanda muchirwere cheAlzheimer
• 10. Ngaabatsire kudzikisa zvinokuvadza zvemudumbu mafuta
• 11. Chinokosha

Kokonati mafuta inotengeswa zvakanyanya sechikafu chikuru.

Iko kusarudzika kusanganiswa kwemafuta acids mukokonati mafuta kunogona kuve nemhedzisiro pane hutano hwako, sekuwedzera kurasikirwa kwemafuta, hutano hwemwoyo, uye huropi hunoshanda.

Heano gumi humbowo-hwakavakirwa hutano mabhenefiti ekokonati mafuta.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Iine mafuta ane hutano acids

Kokonati mafuta akakwirira mune mamwe mafuta akazara. Aya mafuta ane mhedzisiro dzakasiyana mumuviri uchienzaniswa nemamwe akawanda mafuta ekudya.

Iwo mafuta acids mumafuta ekokonati anogona kukurudzira muviri wako kupisa mafuta, uye zvinopa kukurumidza simba kumuviri wako nepfungwa. Ivo zvakare vanosimudza HDL (yakanaka) cholesterol muropa rako, izvo zvinogona kubatsira kudzikisa chirwere chemwoyo njodzi (1).

Mazhinji mafuta ezvekudya akarongedzwa seyakareba-cheni triglycerides (LCTs), nepo coconut oiri iine imwe yepakati-cheni triglycerides (MCTs), ayo ari mapfupi emafuta acid macheni ().

Kana iwe uchidya MCTs, ivo vanowanzo kuenda kunanga kuchiropa chako. Muviri wako unozvishandisa sosi inokurumidza yesimba kana kuzvishandura kuita ketoni.

Ketoni inogona kuve nerubatsiro rwakasimba kuhuropi hwako, uye vaongorori vari kudzidza ketoni sekurapa pfari, chirwere cheAlzheimer, uye mamwe mamiriro.

Pfupiso Kokonati mafuta akakwirira muMCTs, mhando yemafuta ayo muviri wako unogaya zvakasiyana nemamwe mafuta. MCTs inoitisa hwakawanda hwerubatsiro rwekokonati mafuta.

2. Inogona kusimudzira hutano hwemwoyo

Kokonati chikafu chisingawanzoitika muWestern world, nevanhu vanoziva hutano vari ivo vatengi vakuru.

Nekudaro, mune mamwe mativi epasi, coconut - inozadzwa nemafuta ekokonati - chikafu chinodyiwa icho vanhu vakabudirira pazvizvarwa.

Semuenzaniso, ongororo ya1981 yakaratidza kuti huwandu hwevanhu veTokelau, cheni yechitsuwa muSouth Pacific, vakawana anopfuura makumi matanhatu muzana emakoriori avo kubva kukokonati. Vanotsvagurudza havana kungotaura nezve hutano hwakanaka chete asi zvakare yakadzika kwazvo mitengo yehosha yemwoyo (3).

Vanhu veKitavan muPapua New Guinea vanodyawo coconut yakawanda, padhuze nemachubhu, michero uye hove, uye vane sitiroko shoma kana chirwere chemwoyo (4).

Pfupiso Vazhinji vanhu vakatenderera pasirese vakabudirira kwezvizvarwa vachidya huwandu hwakawanda hwekokonati, uye zvidzidzo zvinoratidza kuti vane hutano hwakanaka hwemwoyo.

3. Inogona kukurudzira kupisa kwemafuta

Kufutisa ndeimwe yeakanyanya mamiriro ehutano ari kukanganisa nyika dzekuMadokero nhasi.

Kunyange vamwe vanhu vachifunga kuti kufutisa ingori nyaya yekuti mangani macalorie anodyiwa nemunhu, iko kunobva macalorie akakosha, futi. Kudya kwakasiyana kunokanganisa muviri wako nemahormone munzira dzakasiyana.

MaMCTs ekokonati mafuta anokwanisa kuwedzera huwandu hwecalori hunopiswa nemuviri wako uchienzaniswa nehurefu-cheni mafuta acids ().

Imwe ongororo yakawana kuti kudya 15-30 magiramu eMCTs pazuva kwakawedzera 24-awa simba rekushandisa ne5% ().

Nekudaro, izvi zvidzidzo hazvina kunyatso tarisa pamhedzisiro yemafuta ekokonati. Vakaongorora hutano hutano hweMCTs, kusasanganisira lauric acid, iyo inongoita ingangoita 14% yemafuta ekokonati ().

Ikozvino hapana humbowo hwakanaka hwekutaura kuti kudya coconut mafuta pachawo kuchawedzera huwandu hwecalori iwe yaunoshandisa.

Ramba uchifunga kuti coconut mafuta yakanyanya kwazvo mumacalorie uye inogona nyore kutungamira kune huremu kana ikadyiwa muhuwandu hwakawanda.

Pfupiso Tsvagiridzo inotaura kuti MCTs inogona kuwedzera huwandu hwecalori dzakapiswa kupfuura maawa makumi maviri nemana neinosvika mashanu muzana. Nekudaro, coconut mafuta pachawo anogona kunge asina maitiro akafanana.

4. Inogona kunge iine maantimicrobial mhedzisiro

Lauric acid inogadzira ingangoita 50% yemafuta acids mune coconut mafuta ().

Kana muviri wako uchigaya lauric acid, inogadzira chinhu chinonzi monolaurin. Ose lauric acid uye monolaurin anogona kuuraya utachiona hunokuvadza, senge mabhakitiriya, mavairasi, uye fungi ().

Semuenzaniso, test-tube zvidzidzo zvinoratidza kuti zvinhu izvi zvinobatsira kuuraya hutachiona Staphylococcus aureus, izvo zvinokonzeresa hutachiona hwe staph, uye mbiriso Candida albicans, sosi yakajairika yehutachiona hwembiriso muvanhu (,).

Kune zvekare humwe humbowo hwekuti kushandisa coconut mafuta seyekugeza muromo - maitiro anonzi kudhonza oiri - anobatsira hutsanana hwemuromo, kunyangwe vaongorori vachifunga humbowo husina simba ().

Iko hakuna humbowo hwekuti coconut mafuta inoderedza njodzi yako yechirwere chakajairika kana zvimwe hutachiona hwemukati.

Pfupiso Kushandisa kokonati mafuta semushambidza wemuromo kunogona kudzivirira kutapukira mumuromo, asi humwe humbowo hunodiwa.

5. Ngaaderedze nzara

Chimwe chinhu chinonakidza cheMCTs ndechekuti vanogona kudzikisa nzara.

Izvi zvinogona kunge zvine chekuita nemabatiro anoita muviri wako mafuta, nekuti ketoni dzinogona kudzikisira munhu kudya ().

Mune kumwe kuongorora, 6 varume vane hutano vakadya huwandu hwakasiyana hweMCTs neLCTs. Vaya vaidya maMCTs zvakanyanya vaidya mashoma macalorie pazuva ().

Chimwe chidzidzo mune gumi nevarume vane hutano chakataura kuti avo vakadya maMCTs mazhinji pakudya kwemangwanani vaidya mashoma macalorie masikati ().

Izvi zvidzidzo zvaive zvidiki uye zvine pfupi pfupi nguva. Kana izvi zvaizoitika pamusoro penguva yakareba, zvinogona kutungamira kudzikisa huremu hwemuviri pamusoro pemakore akati wandei.

Kunyangwe mafuta ekokonati ari mamwe emhando dzakapfuma dzeMCTs, hapana humbowo hwekuti mafuta ekokonati anodya anoderedza kudya kupfuura mamwe maoiri.

Muchokwadi, kumwe kuongorora kwakaratidza kuti coconut mafuta haizadzise zvishoma pane MCT mafuta ().

Pfupiso MCTs inogona kudzikisira chishuwo, izvo zvinogona kutungamira kudzikisa huremu hwemuviri pamusoro penguva refu.

6. Ngaaderedze pfari

Vatsvaguri parizvino vari kudzidza iyo ketogenic chikafu, icho chakanyanya kudzikira mu carbs uye chakakwira mumafuta, kurapa akasiyana siyana matambudziko.

Iko kunonyanya kuzivikanwa kurapwa kwekushandisa kwechikafu ichi kurapa pfuti isingadziviriri pfari muvana (16).

Kudya kwacho kunoderedza mwero wekugwinha muvana vane pfari, kunyangwe avo vasina kubudirira nemhando dzakawanda dzemishonga. Vatsvakurudzi havana chokwadi nei.

Kuderedza kudya kwecarb uye kuwedzera kudya kwemafuta kunotungamira mukuwedzera kwakanyanya kwemaketone muropa.

Nekuti maMCTs mukokonati mafuta anotakurwa achienda kuchiropa chako uye achishandurwa kuita ketoni, vashandi vezvehutano vanogona kushandisa keto yakashandurwa keto iyo inosanganisira MCTs uye yakawanda nerupo kabhoti mvumo yekukonzera ketosis uye kubatsira kurapa pfari (,).

Pfupiso Iyo MCTs mumafuta ekokonati inogona kuwedzera kuwanda kweropa kwemitumbi yemaketone, iyo inogona kubatsira kudzikisira pfari muvana vane pfari.

7. Inogona kusimudza HDL (yakanaka) cholesterol

Kokonati mafuta ane zvakasikwa zvakaguta mafuta anowedzera HDL (yakanaka) cholesterol mazinga mumuviri wako. Vanogona zvakare kubatsira kushandura LDL (yakaipa) cholesterol muchimiro chisinganyanyo kukuvadza.

Nekuwedzera HDL, nyanzvi zhinji dzinotenda kuti coconut mafuta anogona kusimudzira hutano hwemwoyo kana ichienzaniswa nemamwe mafuta akawanda.

Mune kumwe kuongorora muvakadzi makumi mana, coconut oiri yakadzora yakazara uye LDL (yakaipa) cholesterol ichiwedzera HDL, zvichienzaniswa neoybean mafuta ().

Chimwe chidzidzo muvanhu vakuru zana negumi nevatanhatu chakaratidza kuti zvichitevera chirongwa chekudya icho chaisanganisira coconut mafuta akakwidza mwero weHDL (yakanaka) cholesterol mune vanhu vane chirwere checoronary artery chirwere (20).

Pfupiso Zvidzidzo zvishoma zvakaratidza kuti coconut mafuta anokwanisa kukwidza huwandu hweropa hweHDL (yakanaka) cholesterol, iyo inosunganidzwa nekuvandudzwa kwehutano metabolic uye yakaderera njodzi yehosha yemoyo.

8. Inogona kuchengetedza ganda rako, bvudzi nemeno

Mafuta ekokonati ane zvakawanda zvinoshandiswa zvisina chekuita nekuzvidya.

Vanhu vazhinji vanoishandisa kuzvishongedzera kuvandudza hutano uye kutaridzika kweganda ravo nebvudzi.

Zvidzidzo zvinoratidza kuti mafuta ekokonati anogona kusimudzira hunyoro hweganda rakaoma uye kudzikisa zviratidzo zve eczema (, 22).

Kokonati mafuta inogona zvakare kudzivirira kubva mukukuvara kwevhudzi. Imwe ongororo inoratidza kuti inogona kushanda sesecreen isina kusimba, ichivharira chingangoita makumi maviri muzana ezuva rezuva reruvi (UV) (,).

Kudhonza mafuta, uko kunosanganisira kushambira mafuta ekokonati mumuromo mako senge kushambidza muromo, kunogona kuuraya mamwe mabhakitiriya anokuvadza mumuromo. Izvi zvinogona kuvandudza hutano hwemazino uye kudzora mweya wakaipa, asi kumwe kutsvagurudza kunodiwa (,).

Pfupiso Vanhu vanogona kuzodza mafuta ekokonati paganda ravo, bvudzi nemeno. Zvidzidzo zvinoratidza kuti rinoshanda seyakagadzirisa ganda, inodzivirira kubva kukuvara kweganda, uye inovandudza hutano hwemuromo.

9. Inogona kuwedzera huropi kushanda muchirwere cheAlzheimer

Chirwere cheAlzheimer ndicho chinonyanya kukonzera kushushikana. Inowanzo bata vakuru vakuru (27).

Aya mamiriro anoderedza huropi hwako kugona kushandisa glucose yesimba.

Vatsvaguriri vakaratidza kuti ketoni dzinogona kupa imwe sosi simba kune aya asingashandi maseru ehuropi kudzikisa zviratidzo zvechirwere cheAlzheimer (28).

Vanyori veongororo ya2006 vakashuma kuti MCTs dzakavandudza mashandiro ehuropi mune vanhu vane mafomu akaomarara echirwere cheAlzheimer ().

Asi, kutsvagurudza kuchiri kwekutanga, uye hapana humbowo hunoratidza kuti coconut mafuta pachayo inorwisa chirwere ichi.

Pfupiso Zvidzidzo zvepakutanga zvinoratidza kuti MCTs inogona kuwedzera huwandu hweropa emaketoni, zvingangoita kubvisa zviratidzo zveAlzheimer. Asi, zvimwe zvidzidzo zvinodiwa.

10. Ngaabatsire kudzikisa zvinokuvadza zvemudumbu mafuta

Sezvo mamwe emafuta acids mumafuta ekokonati anogona kudzikisira kudya uye kuwedzera kupisa kwemafuta, zvinogona zvakare kukubatsira iwe kuonda.

Mafuta emimba, kana mafuta ekuvhenekera, anogara mudumbu uye akatenderedza nhengo dzako. MCTs inoita kunge inonyanya kushanda mukuderedza mafuta emimba achienzaniswa neLCTs ().

Mafuta emimba, rudzi runokuvadza zvakanyanya, rwakabatana nezvirwere zvakawanda zvisingaperi.

Chiuno chakakomberedza chiri nyore, chakarurama mucherechedzo wehuwandu hwemafuta mudumbu.

Mune chidzidzo chevhiki gumi nemaviri mumadzimai makumi mana vane kufutisa mudumbu, avo vakatora mashupuni maviri (30 mL) emafuta ekokonati pazuva rakaderedzwa zvakanyanya muMuviri Mass Index (BMI) uye muchiuno sedenderedzwa ().

Zvichakadaro, chidzidzo chevhiki-ina muvarume makumi maviri vane kufutisa vakacherekedza kudzikiswa kwechiuno chakatenderera che1.1 inches (2.86 cm) mushure mekutora 2 mashupuni (30 mL) emafuta ekokonati pazuva ().

Kokonati mafuta ichiri yakakwira macalorie, saka iwe unofanirwa kuishandisa zvishoma. Kutsiva mamwe emamwe mafuta ekubikisa necoconut oiri kunogona kuve nehurema hwekubatsira, asi humbowo hahuenderani nezvose ().

11. Chinokosha

Oiri inotorwa kubva kumakokonati ine akati wandei mabhenefiti ari kubuda ehutano hwako.

Kuti uwane zvakanyatso kubva mazviri, ita shuwa yekusarudza organic, mhandara kokonati mafuta pane yakanatswa vhezheni.

Tenga mafuta ekokonati online.