Cikakken Jagora ga Mai MCT

Yawan karatu akan man MCT da asarar nauyi kaɗan ne, amma sakamakon farko ya nuna cewa wannan ƙarin na iya ba da fa'ida kaɗan. Maimakon dogaro da man MCT kadai don sarrafa nauyi, haɗa da amfani da shi a cikin tsarin abinci mai kyau da motsa jiki na yau da kullun.

Sha'awa a cikin matsakaicin sarkar triglycerides (MCTs) ya girma cikin sauri a cikin 'yan shekarun nan. Hakan ya faru ne saboda sanannen amfanin man kwakwa, wanda yake da wadataccen tushensu. Yawancin masu goyon baya suna alfahari cewa MCTs na iya taimaka muku rasa nauyi, don haka ya rage a gani idan wannan gaskiya ne.

Menene MCT?

da matsakaicin sarkar triglycerides (MCT) kitse ne da aka yi da atom ɗin carbon shida zuwa 10, yayin da triglycerides mai tsayi (LCT) ya ƙunshi atom ɗin carbon 12 zuwa 18, ya bayyana labarin Afrilu 2013 a cikin Bita na Nutrition. Yawancin kitse a cikin abinci sune kitse na LCT, waɗanda ba sa samar da fa'idar fa'idar da kitsen MCT ke bayarwa.

Matsakaici sarkar triglycerides ana metabolized daban-daban fiye da dogon sarkar triglycerides (LCT) da ake samu a yawancin sauran abinci. Man MCT wani kari ne wanda ke dauke da dayawa daga cikin wadannan mayukan kuma ana ikirarin yana da fa'idojin kiwon lafiya da yawa. Triglyceride shine kawai kalmar fasaha don mai. Triglycerides suna amfani da manyan dalilai guda biyu: ana ƙone su don kuzari ko adana su azaman kitsen jiki.

Fat ɗin MCT suna da halaye na musamman waɗanda ke ƙarƙashin fa'idodin lafiyar su. Suna samar da ƙarancin adadin kuzari fiye da kitse na LCT. Hakanan Ana tsotse su cikin sauri kuma a daidaita su a baya zuwa makamashi, don haka nan da nan suka zama makamashi ga tsokoki da gabobi. Za su iya taimaka wa mutanen da ke da buƙatun makamashi mai girma kamar marasa lafiya da ke murmurewa daga tiyata ko 'yan wasan da suke so su inganta aikin su.

Duk da cewa man kwakwa da madara gabaɗaya suna ɗauke da kitsen MCT, ba a samun MCTs masu tsafta a yanayi. Masu masana'anta suna fitar da man MCT daga tushen halitta kuma suna kula da shi don samar da ruwa mara launi, mara ɗanɗano wanda ake amfani da shi azaman kari na abinci.

Propiedades

Ana amfani da man MCT don yanayi da yawa don abubuwan gina jiki. Alal misali, a matsayin lahani a cikin intraluminal hydrolysis na mai (rage pancreatic lipase, rage bile salts), m sha mucosal mai (rage mucosal permeability, rage absorptive surface area), m lymphatic sufuri na mai (watau hanji toshewar hanji) ko don rage cin abinci ketogenic.

A cikin cokali guda na man MCT muna samun dabi'un sinadirai masu zuwa:

• Makamashi: 120 adadin kuzari
• Nauyi: 14 g
  • Cikakken mai: gram 14
  • Trans mai: 0 grams
• Carbohydrates: 0 grams
• Protein: gram 0

Ba wani muhimmin tushen cholesterol, sodium, fiber, sugars, bitamin A, bitamin C, calcium, ko baƙin ƙarfe ba. Hakanan ba a tsara shi azaman tushen abinci mai gina jiki kaɗai ba.

Iri

Duk da cewa akwai nau'ikan kariyar mai na MCT daban-daban a kasuwa don zabar su, bai kamata mu shagaltu da zabar wanda ya dace ba. Da zarar mun fahimci manyan nau'ikan man MCT guda hudu, zai zama da sauƙi a gare mu mu zaɓi abin da ya dace don bukatunmu.

Matsakaicin sarkar fatty acid guda hudu (MCFA) a cikin mai MCT sune:

• Caproic acid (C6): An yi imanin C6 yana canzawa zuwa ketones a cikin ƙimar inganci. Abin takaici, waɗannan fa'idodin sau da yawa suna tafiya hannu da hannu tare da al'amuran ciki, don haka yawancin mutane ba za su ba da shawarar shan C6 kadai ba. Har ila yau, mutane da yawa sun yi gargaɗi game da mummunan dandano a baki.
• Caprylic acid (C8): An nuna C8 (caprylic acid) don samar da mafi sauri kuma mafi dawwama na ketone ƙarni na fatty acid da aka gwada. Bugu da ƙari, C8 yana samar da mafi yawan adadin acetoacetate (ɗaya daga cikin 3 ketone jikin da aka samar a cikin ketosis) fiye da dukan man kwakwa, wanda ya haifar da ƙarin beta-hydroxybutyrate. Wannan zai iya zama da amfani a farkon kwanakin daidaitawar ketogenic saboda har sai jiki ya daidaita don yin amfani da ketones don makamashi.
• Capric acid (C10): C8 da C10 sune mafi yawan fatty acids da aka samu a cikin tsarin mai na MCT saboda an yi imanin cewa za a iya daidaita su da sauri fiye da C12 kuma ba su da rashin jin dadi kamar C6. C10 na iya ba da ƙarin fa'idar kawar da candida cikin sauri da inganci fiye da sauran MCFAs. Candida yisti ne wanda zai iya girma a cikin ƙananan hanji inda bai kamata ya kasance ba kuma yana iya haifar da ciwon ciki kamar belching, gudawa, da tashin zuciya.
• Lauric acid (C12)C12 shine mafi yawan MCFA da ake samu a cikin man kwakwa. Ana iya shayar da shi a hankali fiye da sauran MCFAs, wanda zai iya zama kyakkyawan ƙari ga gauran mai na MCT wanda ya haɗa da C8 da C10 mai saurin sha. Har ila yau yana da tasiri mai karfi na antimicrobial.

Zai iya taimakawa rage kiba?

Kodayake kimiyyar ta haifar da gaurayawan sakamako, akwai hanyoyi da yawa da man MCT zai iya taimakawa tare da asarar nauyi. Ka tuna, duk da haka, yawancin waɗannan karatun suna da ƙananan ƙananan samfurori kuma ba su da lissafin wasu dalilai, irin su aikin jiki da kuma yawan adadin kuzari.

Ƙananan ƙarancin caloric

MCTs suna ba da kusan 10% ƙarancin adadin kuzari fiye da LCTs, ko adadin kuzari 8,4 a kowace gram don MCTs vs. 9,2 adadin kuzari kowace gram don LCTs. Ka tuna, duk da haka, yawancin mai dafa abinci sun ƙunshi duka MCT da LCT, wanda zai iya ƙin kowane bambancin kalori.

Bisa ga labarin Bitar Abinci, MCTs suna da kaddarorin da yawa waɗanda zasu iya taimakawa tare da asarar nauyi. wadannan kitse ya ƙunshi ƙarancin adadin kuzari fiye da sauran kitse, kuma jiki yana adana mafi ƙarancin kashi na MCT a matsayin mai, bayan cinyewa. Bugu da ƙari, suna haɓaka ƙimar ku na rayuwa, wanda ke taimaka muku ƙona adadin kuzari, haɓaka satiety, da ƙone mai da sauri.

Man MCT yana ƙara gamsuwa

Wani bincike na Afrilu 2015, wanda aka buga a cikin Jaridar Turai na Clinical Nutrition , yayi nazari akan tasirin cinye man masara da man MCT akan ci da abinci. Ya ƙunshi gwaji guda biyu bazuwar giciye. Ɗaya daga cikin gwaji ya shafi mutane 10 da sauran bakwai. Duk da ƙananan mahalarta taron, binciken ya cancanci a ambata, saboda kyakkyawan sakamakonsa. Marubutan sun lura cewa cin mai na MCT ya rage yawan abinci.

Wani binciken ya gano cewa, idan aka kwatanta da LCTs, MCTs sun haifar da karuwa mafi girma a cikin peptide YY da leptin, hormones guda biyu waɗanda ke taimakawa wajen rage ci da kuma ƙara jin dadi.

mai ajiya

A cikin wani binciken na Fabrairu 2015, wanda aka buga a cikin Journal of the Academy of Nutrition and Dietetics, an gwada gwaje-gwajen asibiti da ke kwatanta ayyukan kitse na MCT da kitse na LCT akan nauyi. gano cewa maye gurbin LCT a cikin abinci tare da MCT na iya haifar da matsakaicin raguwa a cikin nauyin jiki da canje-canje a cikin tsarin jiki. Ana buƙatar ƙarin bincike don tabbatar da tasiri da kuma ƙayyade samfurin maganin da ya dace, marubutan sun kammala.

Tun da MCTs suna sha kuma suna narkewa da sauri fiye da LCTs, ana fara amfani da su don makamashi maimakon a adana su azaman kitsen jiki. Duk da haka, ana iya adana MCTs azaman kitsen jiki idan an cinye adadin da ya wuce kima.

Har ila yau, akwai bincike da yawa da ke nuna cewa MCTs na iya ƙara ƙarfin jiki na ƙona mai da calories. Wani kuma ya gano cewa abinci mai wadata a cikin MCTs ya haifar da ƙona kitse da asara fiye da abinci mafi girma a LCT. Koyaya, waɗannan tasirin na iya lalacewa bayan makonni 2-3 da zarar jiki ya daidaita.

Sakamakon sakamako da contraindications

Kamar kowane kari, tuntuɓi likitan ku kafin fara amfani da man MCT kuma kada ku wuce adadin shawarar da aka ba da shawarar. Idan an ɗauki ƙarin don ƙara yawan abinci na yau da kullun, maimakon maye gurbin wasu kitse, sakamakon zai iya zama riba mai nauyi. Tun da bincike kan batun yana da iyaka, shan wannan man bai kamata ya maye gurbin abinci mai kyau da tsarin rayuwa don sarrafa nauyi ba.

Rage nauyi

Cokali ɗaya na man MCT ya ƙunshi kusan adadin kuzari 120 da mai gram 14. Idan muka ƙara shi zuwa abinci maimakon yin amfani da shi a matsayin maye gurbin wasu hanyoyin mai, karin adadin kuzari na iya ƙara ƙarin fam.

Akwai kuma nazarin da ke nuna mummunan tasirin man MCT; mutum ya yi iƙirarin cewa cinyewa na iya haifar da haɓakar matakan triglycerides, waɗanda nau'in lipid (mai) ne da ake samu a cikin jini. Babban matakan lipid na iya ƙara haɗarin cututtukan zuciya.

yanayin zuciya da jijiyoyin jini

Man MCT cikakken kitse ne. Ta hanyar haɓaka cholesterol na LDL, kitse da yawa zai iya ƙara haɗarin bugun zuciya ko bugun jini. Yin amfani da man MCT mai yawa na iya ƙara mummunan matakan cholesterol a cikin wasu mutane. Wannan sakamako na gefe sananne ne sananne kuma daga can, ya rage namu da likita don yanke shawarar inda za mu so mu kula da matakan LDL don ingantacciyar lafiya.

Ba a fahimci takamaiman tasirin man MCT akan lafiyar zuciya ba tukuna. A halin yanzu, ana ba da shawarar samun fiye da 5-6% na adadin kuzari na yau da kullun daga cikakken kitse, gami da waɗanda ake samu a cikin jan nama da fries na Faransa.

Matsalar narkewa

An yi gargadin cewa yawan amfani da shi yana da alaƙa da cututtuka na hanji kamar gudawa, ciwon ciki, gas, kumburin ciki da kuma rashin jin daɗi na ciki. mutane da cutar hanta yakamata a guji mai.

Masana sun yi imanin cewa saboda MCT yana daidaitawa ba tare da enzymes ba, wasu masu kitsen na iya yin nauyi ga tsarin narkewa. MCT man yana da a laxative sakamako na halitta. Canja man kwakwa zuwa man MCT na iya taimakawa tare da maƙarƙashiya. Dole ne a kula don shigar da man MCT a hankali a cikin abinci, saboda da yawa da sauri zai iya haifar da ciwon ciki da dai sauransu.

Wane amfani yake kawowa?

Bincike mai iyaka ya nuna cewa MCTs na iya samun yuwuwar magance cututtukan da suka wuce kiba, a cewar labarin Abinci & Gina Jiki. Wannan ya haɗa da yanayin da ke shafar sashin hanji, kamar cutar celiac, cututtukan hanji mai ban tsoro, gajeriyar ciwon hanji, da postgastrectomy. MCTs kuma na iya taimakawa tare da cystic fibrosis, farfadiya, gudawa, da cutar Alzheimer. Ana buƙatar ƙarin karatu kafin masana kimiyya su iya yanke shawara game da ƙimar ƙarin don waɗannan sharuɗɗan.

Wani bincike na Disamba na 2019, wanda aka buga a cikin Binciken Bincike na tsufa, ya bincika tasirin MCTs akan cutar Alzheimer da ƙarancin fahimi. Mutanen da ke da cutar Alzheimer suna da ƙarancin glucose metabolism a cikin kwakwalwa, amma suna iya amfani da ketones don kuzari.

Tun da MCTs suna da yuwuwar haɓaka ketones, marubutan sun buga cewa zasu iya rage alamun cutar. Sakamako ya nuna cewa amfani da MCT ya haifar da ketosis mai laushi da ingantaccen fahimta. Ketones sune sinadarai da jiki ke samarwa idan ya kone kitse don kuzari, a wani tsari da ake kira ketosis.

mai kyau tushen wutar lantarki

Jiki yana ɗaukar MCTs da sauri fiye da dogon sarkar triglycerides (LCTs), waɗanda ke ɗauke da ƙarin carbons a cikin sarƙoƙi na fatty acid. Saboda guntuwar tsayin sarkar, MCTs suna tafiya da sauri daga hanji zuwa hanta kuma basa buƙatar bile da za a karye kamar yadda kitsen sarkar mai tsayi ke yi.

A cikin hanta, ana rushe kitse don a yi amfani da su don man fetur ko adana su azaman kitsen jiki. Tun da MCTs cikin sauƙin shiga sel ɗinku ba tare da karyewa ba, ana iya amfani da su azaman tushen kuzari nan take. Lokacin bin abincin ketogenic, MCTs kuma za'a iya canza su zuwa ketones a cikin hanta. Wadannan ketones na iya haye shingen jini-kwakwalwa, yana mai da su tushen kuzari ga ƙwayoyin kwakwalwa.

Sarrafa matakan sukari na jini

Hakanan man MCT na iya samun fa'idodi ga masu ciwon sukari. An nuna MCTs don rage yawan ajiyar mai da kuma ƙara yawan ƙona mai, wanda zai iya taimakawa wajen sarrafa yanayin.

Ɗaya daga cikin binciken ya gano cewa lokacin da aka yi wa mutane 10 masu ciwon sukari allura tare da insulin, suna buƙatar 30% ƙasa da sukari don kula da matakan sukari na jini na yau da kullum lokacin cinye MCTs, idan aka kwatanta da LCTs. Koyaya, binciken guda ɗaya bai sami wani tasiri na MCTs akan rage matakan sukarin jini na azumi ba. Saboda haka, wasu dalilai, irin su lokaci da adadin abincin da ake ci, na iya rinjayar tasirin man MCT.

Rage tarin lactate a cikin 'yan wasa

A lokacin motsa jiki, ƙara yawan matakan lactate na iya haifar da mummunar tasiri akan aikin motsa jiki. Abin sha'awa, MCTs na iya taimakawa wajen rage haɓakar lactate. Ɗaya daga cikin binciken ya gano cewa 'yan wasan da suka ɗauki gram 6 ko kimanin teaspoons 1.5 na MCT tare da abinci kafin hawan keke suna da ƙananan matakan lactate kuma sun sami sauƙin motsa jiki, idan aka kwatanta da wadanda suka dauki LCT.

Bugu da ƙari, binciken ya gano cewa shan man MCT kafin motsa jiki zai iya taimaka mana mu yi amfani da mai mai yawa maimakon carbohydrates don makamashi.

Yaki girma na kwayan cuta

An nuna MCTs suna da tasirin antimicrobial da antifungal. Man kwakwa, wanda ya ƙunshi yawancin MCTs, yana rage haɓakar Candida albicans da 25%. Wannan yisti ne na kowa wanda zai iya haifar da thrush da cututtuka daban-daban na fata. Haka man zai iya rage girmar kwayoyin cutar da ake kira Clostridium difficile.

Ikon man kwakwa na rage yisti da ci gaban kwayan cuta na iya zama saboda caprylic, capric, da lauric acid a cikin MCTs. Hakanan an nuna MCTs da kansu suna hana haɓakar ƙwayar naman gwari mai yaɗuwa a asibitoci har zuwa 50%.

Duk da haka, ka tuna cewa yawancin bincike akan MCTs da tallafin rigakafi an yi su ta hanyar in vitro ko nazarin dabba. Ana buƙatar nazarin ɗan adam mai inganci kafin a iya yanke shawara mai ƙarfi.

Yana inganta lafiyar hankali

Mutane da yawa suna ba da rahoton cewa sun sami ingantaccen haɓakar fahimi daga kari tare da MCTs. Abin takaici, har yanzu ba a sami yawancin karatu da ke goyan bayan wannan ka'idar ba.

Akwai wani binciken da ya kalli iyawar mai MCT don haɓaka matakan ketone a cikin kwakwalwar masu cutar Alzheimer a matsayin hanyar da za ta rama ƙarancin glucose metabolism. Binciken ya gano cewa amfani da MCT ya ninka yawan amfani da ketones a cikin kwakwalwar masu cutar Alzheimer.

Inganta lafiyar hanji

Lafiyar narkewar abinci da sha na gina jiki suna da alaƙa da ƙwayoyin cuta na hanji. Yawancin nau'o'in ƙwayoyin cuta na probiotic a cikin tsarin narkewar ku suna da alaƙa da mafi kyawun sha mai gina jiki da ƙananan matakan kumburi.

Akwai wasu shaidun cewa MCTs na iya taimakawa. Nazarin dabba a cikin berayen da aladu sun gano cewa ba da ƙarin MCTs sun inganta haɓakar abinci mai gina jiki da lafiyar hanji na kwayan cuta. Wani binciken ɗan adam kuma ya gano cewa MCTs na iya haɓaka kashe kuzarin kuzari da lafiyar rayuwa saboda iyawar su don inganta haɓakar hanji da yanayin ƙwayoyin cuta.

Canje-canje a cikin tsarin jiki

Idan muna ƙoƙarin rage kiba, yana da amfani mu saurari yunwar jiki da alamun koshi. Koyon cin abinci lokacin da muke jin yunwa da daina cin abinci lokacin da muka koshi zai iya hana mu cin abinci mai yawan kuzari, wanda zai iya haifar da kiba.

MCTs na iya yin tasiri akan hormones na yunwa ta hanyar haɓaka samar da leptin, wanda ke nuna alamar cewa kun cika. Bayan cinye man MCT, bincike ya nuna cewa mutane suna jin ƙoshi don haka rage cin abinci. Idan asarar nauyi ɗaya ce daga cikin manufofinmu, man MCT zai iya taimaka mana mu mai da hankali ga abin da muke ci.

Rage kamawa

Kamewa a cikin mutane da karnuka suna da wahalar sarrafawa, kuma a wasu lokuta ba a iya sarrafa su ko da da magunguna. Wani lokaci magungunan da ake sha don rage yawan kamewa suna rage ingancin rayuwa gaba ɗaya.

Don haka duk wani taimako na abinci akan hakan zai taimaka sosai. Abin farin ciki, man MCT shima zai iya taimakawa a wannan batun. Ƙara man MCT zuwa abinci an samo shi don rage raguwa ta hanyar 42% a cikin karamin binciken. A cikin wani binciken a cikin karnuka, ƙara man kwakwa zuwa abincin da aka rigaya akan maganin katsewa ya ragu da kashi 48% cikin kwanaki 90. Wannan dalili ne mai ban sha'awa don la'akari da man MCT ga karnuka masu kama.

Repelente de kwari

Har zuwa kwanan nan, magungunan kwari mafi inganci sun ƙunshi sinadarin DEET. Wannan sinadari ya shahara saboda yana iya tunkude duk wani nau'in kwaro da kuma hana yaduwar cututtukan da ke haifar da kwaro. Koyaya, DEET na iya haifar da wasu munanan illolin lafiya. Misali, yana iya zama mai guba ga tsarin juyayi na tsakiya, yana iya haifar da halayen fata, har ma yana da alaƙa da ciwon daji. Sinadarin yana da haɗari musamman don amfani da ko'ina cikin jiki akai-akai. Wahalar tana zuwa ne sa’ad da muke zaune a wurin da kwari sukan dame mu kuma ba mu da wani zaɓi sai dai mu yi amfani da abin da zai hana mu.

Labari mai dadi shine cewa man kwakwa na MCT ya fi tasiri wajen kiyaye kwari fiye da DEET. Misali, binciken daya gano yana da tasiri kashi 90 cikin dari tunkude sauros. Hakanan yana da kyau don kiyaye karnuka kyauta ƙuma y kaska.

Ba kamar yawancin jiyya ba, ba mai guba bane, wanda ke nufin babu matsala idan kare ya lasa mai. Man MCT na rigakafin ƙwayoyin cuta da na fungal, kamar yadda aka ambata a sama, yana da matsakaicin sarkar fatty acids. Mafi yawan su ne capric, caprylic, da lauric acid.

Man Kwakwa vs Man MCT

Man kwakwa da man MCT suna da abubuwa daban-daban. Duk da cewa kwakwa na dauke da MCT, ita ma tana dauke da LCT. Akasin haka, man MCT ya ƙunshi kitse masu matsakaicin sarka kawai. Babban bangaren man kwakwa shine lauric acid, kitsen da ke aiki kamar MCT ta wasu hanyoyi kuma kamar LCT a wasu. Nazarin binciken fa'idodin MCTs bai dace da man kwakwa ba.

Binciken da aka yi kan man kwakwa na farko ne, don haka ya yi wuri a yi la'akari da tasirinsa ga asarar nauyi da lafiya. Nazarin cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan zuciya kamar Indiya da Polynesia, kamar Indiya da Polynesia. Masanan kimiyya suna jayayya cewa sakamakon bai tabbatar da cewa amfanin ya fito daga man kwakwa ba: suna iya zama saboda wasu salon rayuwa ko abubuwan da ake ci, kamar yawan cin 'ya'yan itatuwa, kayan marmari da kifi.

Shan man kwakwa a tsakani ba zai yi illa sosai ba, amma kuma da wuya a yi asarar nauyi. Idan kuna son dandano, ƙara shi da hankali zuwa abinci mai gina jiki.

Abinci tare da man MCT

Akwai manyan hanyoyi guda biyu don ƙara yawan amfani da man MCT: ta hanyar tushen abinci gabaɗaya ko kari.

Abubuwan abinci masu zuwa sune mafi kyawun tushen matsakaicin sarkar triglycerides, gami da lauric acid, kuma an jera su tare da adadin adadin MCTs:

• Man kwakwa: 55%
• Man dabino: 54%
• Cikakken madara: 9%
• Man shanu: 8%

Kodayake tushen abubuwan da ke sama suna da wadata a cikin MCTs, abun da ke ciki ya bambanta. Misali, man kwakwa yana dauke da dukkan nau’ukan MCT guda hudu, tare da karamin adadin LCTs. Koyaya, mai MCT ya ƙunshi mafi girman adadin lauric acid (C12) da ƙananan adadin fatty acids (C6, C8, da C10). A gaskiya ma, man kwakwa ya ƙunshi kusan kashi 42% na lauric acid, wanda ya sa ya zama mafi kyawun tushen halitta na wannan fatty acid.

Idan aka kwatanta da man kwakwa, tushen kiwo yakan sami mafi girman rabo na fatty acids capra da ƙaramin adadin lauric acid. A cikin madara, capra fatty acids ya ƙunshi 4-12% na duk fatty acids, kuma lauric acid (C12) ya ƙunshi 2-5%.

Yaya ake ɗauka?

Mai MCT yana tsayawa ruwa a zafin jiki, yana sauƙaƙa haɗa su cikin kowane abin sha da kuke so. Tun da ba su da ɗanɗano da wari, yuwuwar ba su da iyaka! Anan akwai wasu hanyoyin da zamu iya samun kashi na yau da kullun na wannan ƙarin fa'ida mai fa'ida:

• Mix shi a cikin kofi na safe.
• A haxa shi cikin santsi na rana.
• Yi bulala tare da kayan yaji da muka fi so
• Zuba shi cikin Abin sha kafin aikin motsa jiki

Labarin Bita na Gina Jiki yana bada shawarar farawa da ƙananan allurai na kusan 1/4 teaspoon sau da yawa a rana kuma a hankali ƙara kashi kamar yadda aka jure. Kuna iya ɗaukar shi kai tsaye daga kwalba ko amfani da shi azaman kayan ado na salad. Hakanan yana yiwuwa a dafa shi da mai, amma kada kuyi zafi sama da 65ºC, saboda yawan zafin jiki zai lalata shi kuma yana shafar dandano.

Ko da yake a halin yanzu man MCT ba shi da ƙayyadaddun matakin sha na sama, a Matsakaicin adadin yau da kullun na 4 zuwa 7 tablespoons (60 zuwa 100 ml). Duk da yake ba a bayyana abin da ake buƙata don amfanin lafiyar jiki ba, yawancin nazarin sun yi amfani da tsakanin 1 zuwa 5 tablespoons (15 zuwa 74 ml) kowace rana. Ana iya guje wa wasu illolin ta hanyar farawa da ƙananan allurai, kamar teaspoon 1 (5 ml) da ƙara yawan abin da kuka ci a hankali. Da zarar an jure, ana iya shan man MCT ta cokali.