Izibonelelo ezi-10 eziPhezulu zeMpilo eziSekwe kubungqina beoyile yeCoconut

Umxholo

• 1. Iqukethe ii-acid ezinempilo
• 2. Ngamana unokunyusa impilo yentliziyo
• 3. Ngamana unokukhuthaza ukutshiswa kwamafutha
• 4. Ingaba nemiphumo yokubulala iintsholongwane
• 5. Ingaba inganciphisa indlala
• 6. Ngamana unokunciphisa ukuxhuzula
• 7. Ngamana unokunyusa i-cholesterol ye-HDL (elungileyo)
• 8. Ngamana ungakhusela ulusu lwakho, iinwele kunye namazinyo
• 9. Ngamana unokunyusa ukusebenza kwengqondo kwisifo se-Alzheimer's
• 10. Ngamana unokunceda ukunciphisa amanqatha esiswini ayingozi
• 11. Umgca ongezantsi

Ioyile yekhokhonathi ithengiswa ngokubanzi njengokutya okuphezulu.

Umdibaniso owahlukileyo we-fatty acids kwioyile yekhokhonathi unokuba nefuthe elihle kwimpilo yakho, njengokunyusa ukulahleka kwamafutha, impilo yentliziyo kunye nokusebenza kwengqondo.

Nazi izibonelelo ezili-10 ezisekwe kubungqina bempilo yeoyile yekhokhonathi.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Iqukethe ii-acid ezinempilo

Ioyile yekhokhonathi iphezulu kumafutha athile agcweleyo. La mafutha aneempembelelo ezahlukeneyo emzimbeni xa kuthelekiswa namanye amafutha.

Iioyile ezinamanqatha kwioyile yekhokhonathi inokukhuthaza umzimba wakho ukuba utshise amanqatha, kwaye zibonelela ngamandla ngokukhawuleza emzimbeni nasengqondweni. Baphakamisa i-HDL (elungileyo) i-cholesterol egazini lakho, enokunceda ukunciphisa umngcipheko wesifo sentliziyo (1).

Uninzi lwamafutha okutya ahlelwe njenge-longly chain chain triglycerides (LCTs), ngelixa ioyile yekhokhonathi iqulethe ii-triglycerides eziphakathi (ii-MCTs), ezimfutshane ezinamanqatha e-acid ().

Xa usitya i-MCTs, zihlala zisiya ngqo kwisibindi sakho. Umzimba wakho uwusebenzisa njengomthombo wamandla okhawulezileyo okanye uwuguqulele kwiietoni.

Iiketoni zinokuba nezibonelelo ezinamandla kwingqondo yakho, kwaye abaphandi bafunda iietoni njengonyango lwesifo sokuxhuzula, isifo se-Alzheimer, kunye nezinye iimeko.

Isishwankathelo Ioyile yekhokhonathi iphezulu kwii-MCTs, uhlobo lwamafutha olwenziwa ngumzimba wakho ngokwahlukileyo kunamanye amafutha. Ii-MCTs zinoxanduva lwezibonelelo ezininzi zeoyile yekhokhonathi.

2. Ngamana unokunyusa impilo yentliziyo

Ikhokhonathi kukutya okungaqhelekanga kwihlabathi laseNtshona, ngabantu abazi impilo nabangabona bathengi.

Nangona kunjalo, kwezinye iindawo zehlabathi, ikhokhonathi-elayishwe ngeoyile yekhokhonathi-sisidlo esidliwayo abantu abaye baphumelela kuso kwizizukulwana ngezizukulwana.

Umzekelo, uphononongo lowe-1981 lwaphawula ukuba abantu baseTokelau, isiqithi seziqithi esikuMzantsi Pasifiki, bafumana ngaphezulu kwe-60% yeekhalori zabo kwikhokhonathi. Abaphandi baxela kungekuphela nje impilo elungileyo kodwa namanqanaba asezantsi kakhulu esifo sentliziyo (3).

Abantu baseKitavan ePapua New Guinea nabo batya ikhokhonathi eninzi, ecaleni kwezilimo eziyizigaxa, iziqhamo kunye neentlanzi, kwaye abanasifo sistroke okanye isifo sentliziyo (4).

Isishwankathelo Abantu abaninzi kwihlabathi liphela baye baphumelela kwizizukulwana bezitya inani elininzi lekhokhonathi, kwaye uphononongo lubonisa ukuba banempilo entle yentliziyo.

3. Ngamana unokukhuthaza ukutshiswa kwamafutha

Ukutyeba kakhulu yenye yezona meko zempilo zichaphazela ilizwe laseNtshona namhlanje.

Ngelixa abanye abantu becinga ukuba ukutyeba kungumcimbi wokuba zingaphi iikhalori ezityiwa ngumntu, umthombo wezo calories zibalulekile, nazo. Ukutya okwahlukileyo kuchaphazela umzimba wakho kunye neehomoni ngeendlela ezahlukeneyo.

Ii-MCTs kwioyile yekhokhonathi zinokunyusa inani leekhalori ezitshiswa ngumzimba xa kuthelekiswa namafutha acid ().

Olunye uphononongo lufumanise ukuba ukutya i-15-30 yeegram ze-MCT ngosuku kunyuse inkcitho yeeyure ezingama-24 ngamandla e-5% ().

Nangona kunjalo, ezi zifundo azikhange zijonge ngokukodwa kwiziphumo zeoyile yekhokhonathi. Bavavanye iziphumo zempilo ze-MCTs, ngaphandle kwe-lauric acid, eyenza kuphela i-14% yeoyile yekhokhonathi ().

Okwangoku akukho bungqina bulungileyo bokuba ukutya ioyile yekhokhonathi ngokwayo kuya kwandisa inani leekhalori ozisebenzisayo.

Gcina ukhumbula ukuba ioyile yekhokhonathi iphezulu kakhulu kwiikhalori kwaye inokukhokelela ekuzuzeni ubunzima ukuba iyityiwe ngesixa esikhulu.

Isishwankathelo Amanqaku ophando athi ii-MCTs zinokunyusa inani leekhalori ezitshisiweyo ngaphezulu kweeyure ezingama-24 nge-5%. Nangona kunjalo, ioyile yekhokhonathi ngokwayo ayinakuba nefuthe elifanayo.

4. Ingaba nemiphumo yokubulala iintsholongwane

I-Lauric acid yenza malunga neepesenti ezingama-50 zee-acid ezinamafutha kwioyile yekhokhonathi ().

Xa umzimba wakho ugaya i-lauric acid, yenza into ebizwa ngokuba yi-monolaurin. Zombini i-lauric acid kunye ne-monolaurin zinokubulala iintsholongwane eziyingozi, ezinjengebhaktheriya, ii-virus kunye nefungi ().

Umzekelo, izifundo zetyhubhu yovavanyo zibonisa ukuba ezi zinto ziyanceda ekubulaleni ibhaktheriya I-Staphylococcus aureus, ebangela usulelo lwe-staph, kunye negwele ICandida albicans, Umthombo oqhelekileyo wosulelo lwegwele ebantwini (,).

Kukwakho nobunye ubungqina bokuba ukusebenzisa ioyile yekhokhonathi njengokuhlamba umlomo - inkqubo ebizwa ngokuba kukutsala ioyile- izibonelelo zempilo yomlomo, nangona abaphandi bejonga ubungqina buthathaka ().

Akukho bungqina bokuba ioyile yekhokhonathi inciphisa umngcipheko wokubanda okanye olunye usulelo lwangaphakathi.

Isishwankathelo Ukusebenzisa ioyile yekhokhonathi njengokuhlamba umlomo kungathintela usulelo lomlomo, kodwa ubungqina obungakumbi buyafuneka.

5. Ingaba inganciphisa indlala

Inqaku elinye elinomdla kwi-MCTs kukuba banokunciphisa indlala.

Oku kunokuba kunxulumene nendlela umzimba wakho ucola ngayo amafutha, kuba iithayoni zinokunciphisa umdla wokutya womntu ().

Kwisifundo esinye, i-6 yamadoda aphilileyo atya amaxabiso ahlukeneyo ee-MCTs kunye nee-LCTs. Abo batya ii-MCTs ezininzi batya iikhalori ezimbalwa ngosuku ().

Olunye uphononongo kumadoda aphilileyo ali-14 axele ukuba abo batya eyona MCTs kwisidlo sakusasa batya iikhalori ezimbalwa kwisidlo sasemini ().

Ezi zifundo zazincinci kwaye zinamaxesha amafutshane kakhulu. Ukuba esi siphumo sinokuqhubeka ixesha elide, kunokukhokelela ekunciphiseni ubunzima bomzimba kwiminyaka eliqela.

Nangona ioyile yekhokhonathi ingomnye wemithombo etyebileyo yendalo ye-MCTs, akukho bungqina bokuba ioyile yekhokhonathi inciphisa ukutya ngakumbi kunezinye ioyile.

Ngapha koko, olunye uphando lubonisa ukuba ioyile yekhokhonathi ayizalanga kangako kuneoyile ye-MCT ().

Isishwankathelo Ii-MCTs zinokunciphisa kakhulu ukutya, okungakhokelela ekunciphiseni ubunzima bomzimba kwixesha elide.

6. Ngamana unokunciphisa ukuxhuzula

Abaphandi ngoku bafunda ukutya kwe ketogenic, ephantsi kakhulu kwii-carbs kunye namafutha aphezulu, ukunyanga iingxaki ezahlukeneyo.

Olona hlobo lusetyenziswayo lonyango lokutya kukunyanga isifo sokuxhathisa kumachiza ebantwaneni (16).

Ukutya kulinciphisa ngokumangalisayo izinga lokuxhuzula kwabantwana abanesathuthwane, kwanabo bangakhange baphumelele ngeendlela ezininzi zamachiza. Abaphandi abaqinisekanga ukuba kutheni.

Ukunciphisa i-carb intake kunye nokwanda kokutya okunamafutha kukhokelela ekunyukeni kakhulu kweetoni egazini.

Ngenxa yokuba ii-MCTs kwioyile yekhokhonathi zithuthwa ziye kwisibindi kwaye ziguqulwe zazii-ketone, iingcali zokhathalelo lwempilo zinokusebenzisa ukutya okuguqulweyo keto kubandakanya ii-MCTs kunye nesibonelelo se-carb esivumayo sokunyusa i-ketosis kunye nokunceda ukunyanga isifo sokuwa (,).

Isishwankathelo Ii-MCTs kwioyile yekhokhonathi zinokunyusa uxinzelelo lwegazi kwimizimba ye-ketone, enokunceda ukunciphisa ukuxhuzula kubantwana abanesathuthwane.

7. Ngamana unokunyusa i-cholesterol ye-HDL (elungileyo)

Ioyile yekhokhonathi iqulethe amafutha endalo agcwalisayo anyusa i-HDL (elungileyo) amanqanaba e-cholesterol emzimbeni wakho. Banokukunceda ukuguqula i-cholesterol ye-LDL (embi) ibe yingozi.

Ngokwandisa i-HDL, iingcali ezininzi zikholelwa ukuba ioyile yekhokhonathi inokunyusa impilo yentliziyo xa kuthelekiswa namanye amafutha.

Kwisifundo esinye kwabasetyhini abangama-40, ioyile yekhokhonathi inciphise iyonke kunye ne-LDL (embi) ye-cholesterol ngelixa isonyusa i-HDL, xa kuthelekiswa neoyile yeembotyi zesoya ().

Olunye uphononongo kubantu abadala be-116 lubonise ukuba kulandela inkqubo yokutya ebandakanya ioyile yekhokhonathi ephakamisa amanqanaba e-HDL (elungileyo) ye-cholesterol kubantu abane-coronary artery disease (20).

Isishwankathelo Izifundo ezimbalwa zibonise ukuba ioyile yekhokhonathi inokunyusa amanqanaba egazi e-HDL (elungileyo) ye-cholesterol, edibene nokuphucula impilo ye-metabolic kunye nomngcipheko ophantsi wesifo sentliziyo.

8. Ngamana ungakhusela ulusu lwakho, iinwele kunye namazinyo

Ioyile yekhokhonathi ineendlela ezininzi zokusebenzisa ezingenanto yakwenza nokutya.

Abantu abaninzi bayisebenzisela iinjongo zokuthambisa ukuphucula impilo kunye nokubonakala kolusu neenwele zabo.

Izifundo zibonisa ukuba ioyile yekhokhonathi inokuphucula ukufuma kwesikhumba esomileyo kunye nokunciphisa iimpawu zeczema (, 22).

Ioyile yekhokhonathi inokukhusela ekulimaleni kweenwele. Olunye uphononongo lubonisa ukuba inokusebenza njenge-sunscreen ebuthathaka, ethintela malunga ne-20% yemitha yelanga ye-ultraviolet (UV) (,).

Ukutsala ioyile, okubandakanya ukutshintsha ioyile yekhokhonathi emlonyeni wakho njengokuhlamba umlomo, kunokubulala ezinye zeentsholongwane eziyingozi emlonyeni. Oku kungayiphucula impilo yamazinyo kunye nokunciphisa ukunuka komphunga, nangona uphando oluninzi luyafuneka (,).

Isishwankathelo Abantu banokufaka ioyile yekhokhonathi kulusu lwabo, ezinweleni nasemazinyweni. Izifundo zibonisa ukuba isebenza njengesithambisi solusu, ikhusela kulusu lolusu, kwaye iphucula impilo yomlomo.

9. Ngamana unokunyusa ukusebenza kwengqondo kwisifo se-Alzheimer's

Isifo se-Alzheimer sesona sizathu siphambili sokudodobala kwengqondo. Ihlala ichaphazela abantu abadala (27).

Le meko inciphisa ubuchopho bakho ekusebenziseni i-glucose yamandla.

Abaphandi bacebise ukuba iitoni zinokubonelela ngomnye umthombo wamandla kwezi seli zengqondo zingasebenziyo ukunciphisa iimpawu zesifo i-Alzheimer's (28).

Ababhali bophononongo luka-2006 baxela ukuba ii-MCTs ziphucule ukusebenza kwengqondo kubantu abaneendlela ezinobuzaza zesifo se-Alzheimer's ().

Nangona kunjalo, uphando lusekuqaleni, kwaye abukho ubungqina obucebisa ukuba ioyile yekhokhonathi nayo iyasilwa esi sifo.

Isishwankathelo Izifundo zakuqala zibonisa ukuba ii-MCTs zinokunyusa amanqanaba egazi eetoni, ezinokuthi zisuse iimpawu ze-Alzheimer. Nangona kunjalo, izifundo ezongezelelweyo ziyafuneka.

10. Ngamana unokunceda ukunciphisa amanqatha esiswini ayingozi

Njengokuba ezinye iiasidi ezinamanqatha kwioyile yekhokhonathi zinokunciphisa ukutya kwaye zonyuse ukutshiswa kwamafutha, inokukunceda ukunciphisa umzimba.

Amanqatha asesiswini, okanye amanqatha e-visceral, alala kwisisu esiswini kunye namalungu akho. Ii-MCTs zibonakala zisebenza ngokukodwa ekunciphiseni amafutha esiswini xa kuthelekiswa nee-LCTs ().

Amanqatha esiswini, olona hlobo luyingozi, enxulunyaniswa nezifo ezininzi ezinganyangekiyo.

Umjikelo wesinqe luphawu olulula, oluchanekileyo lwenani lamafutha kwisisu esiswini.

Kwisifundo seeveki ezili-12 kwabasetyhini abangama-40 abanesisindo sokutyeba esiswini, abo bathatha amacephe ama-2 (30 mL) yeoyile yekhokhonathi ngosuku banonciphiso olukhulu kuzo zombini i-Body Mass Index (BMI) kunye nomjikelezo wesinqe ().

Okwangoku, uphononongo lweeveki ezi-4 kumadoda angama-20 atyebe kakhulu aqaphele ukuncipha komjikelezo wesinqe we-1.1 ye-intshi (2.86 cm) emva kokuba bethathe iipunipoli ezi-2 (30 ml) yeoyile yekhokhonathi ngosuku ().

Ioyile yekhokhonathi iseneekhalori ezininzi, ke kuya kufuneka uyisebenzise kancinci. Ukutshintsha amanye amafutha akho okupheka ngeoyile yekhokhonathi kunokuba nokuncipha kwesisindo, kodwa ubungqina abuhambelani konke ().

11. Umgca ongezantsi

Ioyile evela kwiicoconut ineenombolo zezibonelelo ezivelayo kwimpilo yakho.

Ukuze ufumane okuninzi kuyo, qiniseka ukuba ukhetha ioyile yekhokhonathi enganyangekiyo kunentetho ehlaziyiweyo.

Ivenkile yeoyile yekhokhonathi kwi-intanethi.