Ngaba ioyile yekhokhonathi inokukunceda ukunciphisa umzimba?

Umxholo

• Kutheni ioyile yekhokhonathi ithathwa njengobunzima-bokulahleka-kobuhlobo?
• Ioyile yekhokhonathi ngokuchasene neoyile ye-MCT
• Ngamana unokuphucula iimvakalelo zokugcwala
• Luthini uphando?
• Iziphumo ekuzalisekeni
• Iziphumo ekulahlekeni kobunzima
• Umgca wezantsi
• IiCoconut ze-Oak Hacks kufuneka uyazi

Ukusuka ekugcineni ulusu lwakho luthambile kwaye luthambile ekwehliseni amanqanaba eswekile yegazi, ioyile yekhokhonathi inxulunyaniswa namabango amaninzi ezempilo.

Ukwehla kobunzima kukwaphakathi kwoluhlu lwezibonelelo ezinxulunyaniswa nokutya ioyile yekhokhonathi. Kananjalo, uninzi lwabantu olujonge ukunciphisa ubunzima obugqithisileyo longeza leoyile yetropiki kwizidlo zabo, amashwamshwam, kunye neziselo, kubandakanya iziselo zekofu kunye nee-smoothies.

Nangona kunjalo, njengezona zininzi izithako ezipapashiweyo njengebhulethi yomlingo yokulahleka kobunzima, ioyile yekhokhonathi isenokungabi sisisombululo sokulahleka kwesisindo esiqhekekileyo.

Eli nqaku liphonononge ukuba ioyile yekhokhonathi inokukunceda ukunciphisa umzimba.

Kutheni ioyile yekhokhonathi ithathwa njengobunzima-bokulahleka-kobuhlobo?

Nangona kungekho mathandabuzo ukuba ioyile yekhokhonathi ngamafutha asempilweni, akucaci nokuba le mveliso ithandwayo iyasebenza na ekunciphiseni ukutyeba njengoko abantu abaninzi bebanga.

Ioyile yekhokhonathi ngokuchasene neoyile ye-MCT

Inkolelo yokuba le oyile izuza ukulahleka kwesisindo ikakhulu isekwe kwibango lokuba inganciphisa indlala, kunye nenyani yokuba iimveliso zecoconut zinamafutha athile abizwa ngokuba yi-medium-chain triglycerides (MCTs).

Ii-MCTs zidityaniswa ngokwahlukileyo kune-triglycerides (LCTs) ende, efumaneka kukutya okunjengeoyile yeoyile kunye nebhotolo yebhotolo. Ii-MCTs zibandakanya i-capric, i-caprylic, i-caproic, kunye ne-lauric acid-nangona kukho impikiswano malunga nokubandakanya i-lauric acid kolu luhlu.

Ngokungafaniyo nee-LCT, i-95% ye-MCTs ikhawuleze kwaye ingena ngqo kwigazi-ngakumbi i-portal vein yesibindi- kwaye isetyenziselwa ipetroli kwangoko ().

Ii-MCTs nazo zinamathuba amancinci kunee-LCTs ezigcinwe njengamafutha (,,).

Nangona ii-MCTs ngokwendalo zibandakanya i-50% yeoyile yekhokhonathi, zinokwahlulwa zenziwe imveliso ezimeleyo, oko kuthetha ukuba ioyile yekhokhonathi kunye neoyile ye-MCT ayizizo izinto ezifanayo ().

Ioyile yekhokhonathi ine-47.5% ye-lauric acid kunye ne-8% ye-capric, i-caprylic kunye ne-caproic acid. Ngelixa uninzi lweengcali lubeka i-lauric acid njenge-MCT, iziphatha njenge-LCT malunga nokufunxa kunye nemetabolism.

Ngokukodwa, kuphela i-25-30% ye-lauric acid ifunxwa nge-portal vein, xa kuthelekiswa ne-95% yezinye ii-MCTs, ke ayinampembelelo efanayo kwimpilo. Kungenxa yoko le nto ukuhlelwa kwayo njenge-MCT kuphikisana ().

Kananjalo, ngelixa ezinye izifundo zifumanise ukuba ioyile ye-MCT inyuse iimvakalelo zokugcwala kunye nokuphucula ukulahleka kwesisindo, basebenzise ioyile ephezulu kwi-capric kunye ne-caprylic acid kunye ne-lauric acid ephantsi, engafaniyo nokwenziwa kweoyile yekhokhonathi (6).

Ngenxa yezi zizathu, iingcali zithi ioyile yekhokhonathi akufuneki ikhuthazwe njengezineempembelelo ezifanayo neoyile ye-MCT, kwaye iziphumo ezivela kwizifundo ze-MCT ezinxulumene nokwehla kobunzima azinakudluliselwa kwioyile yekhokhonathi ().

Ngamana unokuphucula iimvakalelo zokugcwala

Ioyile yekhokhonathi inokunyusa iimvakalelo zokugcwala kwaye inyuse umgaqo wokutya.

Uphando lubonakalisile ukuba ukongeza ukutya okutyebileyo okunjengeoyile yekhokhonathi ekutyeni kunokunyusa ivolumu yesisu, kunciphise imvakalelo yokugcwala kunokutya okunamafutha asezantsi ().

Olunye uphando luye lwabonisa ukuba ukutya ukutya okunotyebileyo kumafutha agcweleyo kunokubangela ukugcwala okukhulu kunokutya ukutya okunotye kumafutha e-monounsaturated. Nangona kunjalo, olunye uphononongo luye lwagqiba ukuba iimvakalelo zokugcwala azichatshazelwa ngamanqanaba e-acid acid saturation (,).

Ke ngoko, akucaci ukuba ukhetha ioyile yekhokhonathi kunezinye iintlobo zamafutha kunceda ngantoni ekuphembeleleni iimvakalelo zokugcwala.

Okokugqibela, iinkampani zokutya kunye nemithombo yeendaba zihlala zisebenzisa izifundo zeoyile ye-MCT ukubuyisa amabango ngokubhekisele kwiimpawu zokukhuthaza ngokupheleleyo ioyile yekhokhonathi. Nangona kunjalo, njengoko kuchaziwe apha ngasentla, ezi mveliso zimbini azifani ().

Ioyile yekhokhonathi inokukhuthaza ukugcwala, kwaye iqulethe amafutha abizwa ngokuba zii-MCTs, ezinxulunyaniswa nezibonelelo zezempilo. Nangona kunjalo, ioyile yekhokhonathi akufuneki ibhidaniswe neoyile ye-MCT, kuba ezi oyile zahlukile kwaye aziboneleli zibonelelo ezifanayo.

Luthini uphando?

Uphando lubonakalisile ukuba ukutya ioyile yekhokhonathi kunganciphisa ukuvuvukala, kunyuse amanqanaba e-cholesterol ekhuselekileyo ye-HDL, kunye nokukhuthaza ubuntununtunu be-insulin (,,).

Okwangoku, ngelixa uninzi lwezifundo zidibanisa ioyile ye-MCT ekulahlekeni kobunzima, uphando ngefuthe leoyile yekhokhonathi ekunciphiseni ubunzima alukho.

Izifundo ezininzi zabantu zifumanise ukuba ukusetyenziswa kweoyile ye-MCT kunokukhuthaza iimvakalelo zokugcwala kwaye ukubuyisela ii-LCTs nge-MCTs kunokukhokelela ekunciphiseni ukuthoba umzimba (,).

Kodwa khumbula, iziphumo ezivela kwizifundo zeoyile ze-MCT akufuneki zisetyenziswe kwioyile yekhokhonathi ().

Ngapha koko, zimbalwa kuphela izifundo eziye zaphanda ukuba ngaba ioyile yekhokhonathi ingathintela ukutya okanye yenze ukuba unciphise umzimba, kwaye iziphumo zazo azithembisi.

Iziphumo ekuzalisekeni

Izifundo azixhasi ibango lokuba ioyile yekhokhonathi inokunciphisa indlala kwaye inyuse amanqanaba okugcwala.

Umzekelo, isifundo esinye kwabasetyhini abali-15 abanobunzima obugqithisileyo bafumanisa ukuba ukutya isidlo sakusasa nge-25 ml yeoyile yekhokhonathi bekungasebenzi kangako ekunciphiseni ukutya emva kweeyure ezi-4 emva kwesidlo, xa kuthelekiswa nokutya inani elifanayo leoyile yomnquma ().

Olunye uphononongo kubantwana abali-15 abanokutyeba kakhulu lubonakalise ukuba isidlo esinee-gram ezingama-20 zeoyile yekhokhonathi khange sivelise iimvakalelo zokugcwala kunokutya inani elifanayo leoyile yengqolowa ().

Ukongeza, uphononongo kubantu abadala abangama-42 bafumanise ukuba ioyile yekhokhonathi yayingazaliswanga kakhulu kuneoyile ye-MCT enamanani aphezulu e-caprylic kunye ne-capric acid, kodwa ukuzaliswa kancinci kuneoyile yemifuno ().

Abaphandi bagqibe kwelokuba iziphumo ezivela kwizifundo ze-MCT akufuneki zisetyenziswe kwioyile yekhokhonathi kwaye akukho bungqina buncinci bokuxhasa ukuyisebenzisa ukukhuthaza iimvakalelo zokugcwala.

Iziphumo ekulahlekeni kobunzima

Ngelixa abantu abaninzi bekholelwa ukuba ukusebenzisa ioyile yekhokhonathi yindlela esempilweni nesebenzayo yokuchitha amanqatha omzimba, akukho bungqina buncinci buxhasa le ithiyori.

Izifundo ezimbalwa eziye zaphanda ukubakho kwale oli ukuphucula ukonyuka kwesisindo azibonisanga ziphumo zithembisayo.

Umzekelo, uphononongo lweeveki ezi-4 kubantu abadala abangama-91 abafumananga mahluko ubalulekileyo kubunzima bomzimba phakathi kwamaqela asebenzisa ii-ounces eziyi-1.8 (iigram ezingama-50) zeoyile yekhokhonathi, ibhotolo, okanye ioyile yomnquma ngosuku ().

Nangona kunjalo, olunye uphando lubonisa ukuba ioyile yekhokhonathi inokunciphisa amafutha esiswini.Isifundo seeveki ezi-4 kubantu abadala abangama-20 abanokutyeba kakhulu siqaphele ukuba ukuthatha iipunipoyi ezi-2 (30 ml) zale oyile imihla ngemihla kunciphise umjikelo wesinqe kubathathi-nxaxheba abangamadoda ().

Ngokufanayo, ezinye izifundo kwiintonga zibonise ukuba ioyile yekhokhonathi inokunceda ukunciphisa amafutha esiswini. Nangona kunjalo, uphando kule ndawo lusikelwe umda ().

Olunye uphononongo lweeveki ezisi-8 kubantu abadala abangama-32 lubonise ukuba ukuthatha amacephe ama-2 (30 ml) yeoyile yekhokhonathi yonke imihla akuchaphazeli ukunciphisa umzimba okanye ukutyeba, okucebisa ukuba le oli inokuba nefuthe elingathathi cala kubunzima bakho ().

Nangona ioyile yekhokhonathi ihlala icetyiswa ukukhulisa ukulahleka kwesisindo kunye neemvakalelo zokugcwala, uphando lwangoku aluxhasi ukuyisebenzisa njengesixhobo sokulahleka kobunzima.

Umgca wezantsi

Ioyile yekhokhonathi ayisiyiyo eyokunciphisa ubunzima yokunyusa ubunzima ekuboniseni ukuba injalo, kunye nophando ngakumbi kumandla alo okukhuthaza ukulahleka kwamafutha kunye neemvakalelo zokugcwala kuyafuneka.

Nangona kunjalo, nangona isenokungaphuculi ukunciphisa umzimba, ngamafutha asempilweni anokusetyenziswa njengenxalenye yokutya okusempilweni kwaye asetyenziselwa ubutyebi bezinye iinjongo.

Okwangoku, kubalulekile ukuba uqaphele ukuba njengawo onke amanqatha, ioyile yekhokhonathi ineekhalori ezininzi. Xa uzama ukufikelela kubunzima bakho obufunayo, yisebenzise ngexabiso elincinci ukongeza incasa yokutya kwakho ngelixa ugcina ikhalori yakho ithatha ukujonga.

Ngokubanzi, kunokuba uthembele kwizithako ezizodwa ukuba ulahle iipawundi ezingaphezulu, kuluncedo ngakumbi ukugxila kumgangatho ngokubanzi wokutya kwakho ngokutya ukutya okupheleleyo, okunezondlo kunye nokulawula icandelo.

IiCoconut ze-Oak Hacks kufuneka uyazi