Inani lezifundo kwi-oyile ye-MCT kunye nokulahlekelwa kwesisindo sincinci, kodwa iziphumo zokuqala zibonisa ukuba le ncediso inokunika inzuzo encinci. Esikhundleni sokuthembela kwioli ye-MCT yodwa yokulawula ubunzima, bandakanya ukusetyenziswa kwayo kwisicwangciso sokutya okunempilo kunye nokuzivocavoca rhoqo.
Umdla kwi-medium chain triglycerides (MCTs) ikhule ngokukhawuleza kwiminyaka yamuva. Oku kuyingxenye ngenxa yeenzuzo ezaziwayo ze-coconut yeoli, engumthombo ocebileyo kubo. Abaxhasi abaninzi baqhayisa ukuba ii-MCTs zinokukunceda ulahlekelwe isisindo, ngoko kuya kuhlala kubonakala ukuba oku kuyinyaniso ngokupheleleyo.
Yintoni i-MCT?
Los ikhonkco eliphakathi triglycerides (MCT) ngamafutha enziwe kwii-athomu ze-carbon ezintandathu ukuya kwi-10, ngelixa i-long-chain triglycerides (LCT) iquka i-athomu ye-carbon ye-12 ukuya kwi-18, ichaza inqaku lika-Aprili 2013 kwi- Nutrition Review . Uninzi lwamafutha ekudleni ngamafutha e-LCT, angaboneleli ngemiphumo emihle eyenziwa ngamafutha e-MCT.
I-Medium chain triglycerides yenziwa i-metabolized ngokwahlukileyo kune-long chain triglycerides (LCT) efumaneka kuninzi lokutya. Ioli ye-MCT yongezelela equlethe amaninzi kula mafutha kwaye kuthiwa ineenzuzo ezininzi zempilo. I-Triglyceride ligama nje lobugcisa lamafutha. I-Triglycerides isebenzela iinjongo ezimbini eziphambili: zitshiswa ukuze zibe namandla okanye zigcinwe njengamafutha omzimba.
Amafutha e-MCT aneempawu ezizodwa eziphantsi kweenzuzo zabo zempilo. Banikezela ngeepesenti ezili-10 zeekhalori ezincinci kunamafutha e-LCT. Kwakhona zifunxwa ngokukhawuleza kwaye zenziwa i-metabolized kwangethuba zibe namandla, ngoko ngoko nangoko baba mafutha kwizihlunu kunye namalungu. Banokunceda abantu abaneemfuno eziphezulu zamandla ezifana nezigulana ezifumana utyando okanye iimbaleki ezifuna ukuphucula ukusebenza kwazo.
Nangona ioli yekakhukhunathi kunye nobisi olupheleleyo luqukethe amafutha e-MCT, i-MCTs ecocekileyo ayifumaneki kwindalo. Abavelisi bakhupha i-oyile ye-MCT kwimithombo yendalo kwaye bayiphathe ukuvelisa ulwelo olungenambala, olungenancasa olusetyenziswa njengezongezo zokutya.
Propiedades
Ioli ye-MCT isetyenziselwa iimeko ezininzi kwiimpawu zayo zondlo. Umzekelo, njengesiphene kwi-intraluminal hydrolysis yamafutha (ukuncipha kwe-pancreatic lipase, ukuncipha kweetyuwa zebile), ukufunxwa kakuhle kwamafutha e-mucosal (ukuncipha kokungena kwe-mucosal, ukuncipha kwendawo yokufunxa), ukuthuthwa kwamafutha kwi-lymphatic enesiphene (oko kukuthi, ukuphazamiseka kwe-lymphatic yamathumbu) ukutya kwe ketogenic.
Kwicephe le-oyile ye-MCT sifumana la maxabiso alandelayo esondlo:
- Amandla: 120 calories
- Amafutha: 14 grams
- Amafutha ahluthayo: 14 grams
- Amafutha eTrans: 0 grams
- Iikhabhohayidrethi: 0 grams
- Iiprotheni: 0 gram
Akukho mthombo ubalulekileyo wecholesterol, isodiyam, ifayibha, iswekile, ivithamin A, ivithamin C, icalcium, okanye intsimbi. Kananjalo ayenzelwanga njengomthombo wesondlo kuphela.
Iindidi
Nangona zininzi izongezo ze-oyile ye-MCT ezininzi ezahlukeneyo kwimarike ukukhetha kuzo, akufuneki sixakeke kukukhetha eyona ilungileyo. Emva kokuba siqonde iindidi ezine eziphambili zeoli ye-MCT, kuya kuba lula kakhulu kuthi ukukhetha isongezelelo esifanelekileyo kwiimfuno zethu.
Iiasidi ezine zamatsheyina aphakathi (MCFA) kwii-oyile ze-MCT zezi:
- Iasidi yeCaproic (C6): I-C6 ikholelwa ukuba iguqulela kwi-ketones kwizinga elisebenzayo kakhulu. Ngelishwa, ezi zibonelelo zihlala zihamba kunye nemiba yesisu, ngoko ke abaninzi abantu abanakuncoma ukuthatha i-C6 yodwa. Kwakhona, abantu abaninzi balumkisa ngencasa embi emlonyeni.
- I-Caprilic acid (C8): I-C8 (i-caprylic acid) ibonakaliswe ukuba ibonelele ngokukhawuleza kunye neyona nto idala isizukulwana seketone se-fatty acids ehlolwe. Ukongezelela, i-C8 ivelisa ugxininiso oluphezulu lwe-acetoacetate (enye yemizimba ye-ketone ye-3 eveliswa kwi-ketosis) kuneoli ye-coconut epheleleyo, eyenza i-beta-hydroxybutyrate eninzi. Oku kunokuba luncedo kwiintsuku zokuqala ze-ketogenic adaptation kuba de umzimba ulungelelanise ngokupheleleyo ukusebenzisa ii-ketones zamandla.
- Iasidi yeCaric (C10): I-C8 kunye ne-C10 yizona zixhaphakileyo ze-fatty acids ezifumaneka kwiifomyula zeoli ye-MCT kuba zikholelwa ukuba zixutywe ngokukhawuleza kune-C12 kwaye azinayo i-aftertaste engathandekiyo njenge-C6. I-C10 inokubonelela ngenzuzo eyongezelelweyo yokuphelisa i-candida ngokukhawuleza nangempumelelo kunezinye ii-MCFAs. I-Candida ligwele elinokuthi likhule emathunjini amancinci apho lingafanelekanga kwaye linokubangela ukuphazamiseka kwesisu okufana ne-belching, isifo sohudo kunye nesicaphucaphu.
- Iasidi yeLauric (C12): I-C12 yeyona MCFA ininzi kakhulu efunyenwe kwioli yekhokhonathi. Isenokufunxwa ngokucothayo kunezinye ii-MCFAs, ezinokuba zihambelana kakuhle nomxube we-oyile we-MCT oquka i-C8 ne-C10 efunxa ngokukhawuleza. Kwakhona kunempembelelo enamandla ye-antimicrobial.
Ngaba inokunceda ukunciphisa umzimba?
Nangona inzululwazi iye yavelisa iziphumo ezixubeneyo, kukho iindlela ezininzi ukuba ioli ye-MCT inokunceda ukunciphisa umzimba. Gcina ukhumbula, nangona kunjalo, ukuba uninzi lwezi zifundo zineesayizi ezincinci zesampulu kwaye azibandakanyi ezinye izinto, ezifana nomsebenzi womzimba kunye nokutya kwekhalori epheleleyo.
Ubuninzi beekhalori ezisezantsi
Ii-MCTs zibonelela malunga ne-10% yeekhalori ezimbalwa kune-LCTs, okanye i-8,4 iikhalori ngegram ye-MCTs vs. 9,2 calories ngegram ye-LCTs. Gcina ukhumbule, nangona kunjalo, ukuba ioli eninzi yokupheka iqulethe zombini i-MCT kunye ne-LCT, enokuthi ingabikho nawuphi na umahluko wekhalori.
Ngokutsho kwenqaku leNutrition Review, ii-MCTs zineepropati ezininzi ezinokukunceda ukunciphisa umzimba. la mafutha ziqulethe iikhalori ezimbalwa kunamanye amafutha, kwaye umzimba ugcina ipesenti ephantsi kakhulu ye-MCTs njengamafutha, emva kokusetyenziswa. Ngaphezu koko, bonyusa izinga lakho lometabolism, okunceda ukuba utshise iikhalori ezininzi, ukonyusa ukuhlutha, kwaye utshise amanqatha ngokukhawuleza.
Ioli ye-MCT yonyusa ukuhlutha
Uphononongo luka-Aprili 2015, olupapashwe kwi-European Journal of Clinical Nutrition, luhlolisise imiphumo yokutya ioli yengqolowa kunye neoli ye-MCT ngokutya kunye nokutya. Yayibandakanya izilingo ezimbini ze-crossover ezingahleliwe. Olunye uvavanyo lwalubandakanya abantu abali-10 yaye abanye abasixhenxe. Nangona inani elincinci labathathi-nxaxheba, uphando lufanelekile ukukhankanywa, ngenxa yeziphumo zalo ezithembisayo. Ababhali baqaphela ukuba ukusetyenziswa kweoli ye-MCT kunciphisa ukutya okupheleleyo.
Olunye uphando lufumene ukuba, xa kuthelekiswa ne-LCTs, i-MCTs yavelisa ukwanda okukhulu kwe-peptide YY kunye ne-leptin, iihomoni ezimbini ezinceda ukunciphisa ukutya kunye nokwandisa iimvakalelo zokuhlutha.
ukugcinwa kwamafutha
Kwesinye isifundo ngoFebruwari 2015, epapashwe kwi-Journal ye-Academy of Nutrition and Dietetics, iimvavanyo zeklinikhi ezithelekisa izenzo zamafutha e-MCT kunye namafutha e-LCT ngesisindo sahlaziywa. wafumanisa ukuba ukutshintshwa kwe-LCT ekutyeni kunye ne-MCT kunokukhokelela ukuncitshiswa kancinci kobunzima bomzimba kunye nokutshintsha kokwakheka komzimba. Uphando olongezelelweyo luyafuneka ukuze kuqinisekiswe ukusebenza kakuhle kunye nokumisela imodeli efanelekileyo yedosing, ababhali baphetha.
Ekubeni ii-MCTs zifunxwa kwaye zetyiswe ngokukhawuleza kune-LCTs, zisetyenziselwa amandla kuqala endaweni yokugcinwa njengamafutha omzimba. Nangona kunjalo, ii-MCTs zinokugcinwa njengamafutha omzimba ukuba izixa ezigqithisileyo ziyatyiwa.
Kukwakho nezifundo ezininzi ezibonisa ukuba ii-MCTs zinokunyusa amandla omzimba okutshisa amanqatha kunye neekhalori. Omnye wafumanisa ukuba ukutya okucebileyo kwi-MCTs kubangele ukutshisa okukhulu kunye nokulahlekelwa kweoli kunokutya okuphezulu kwi-LCT. Nangona kunjalo, ezi ziphumo zinokuphela emva kweeveki ezi-2-3 emva kokuba umzimba ulungelelanise.
Iziphumo ebezingalindelekanga kunye nezimo
Njengaso nasiphi na isongezelelo, qhagamshelana nogqirha wakho ngaphambi kokuba uqale ukusebenzisa ioli ye-MCT kwaye ungadluli idosi ecetyiswayo. Ukuba isongezelelo sithathwa ukunyusa ukutya okuqhelekileyo, kunokuba kutshintshe amanye amanqatha, umphumo unokuba nobunzima. Ekubeni uphando malunga nalo mbandela lulinganiselwe, ukuthatha le oli akufanele kuthathe indawo yokutya okunempilo kunye neendlela zokuphila zokulawula ubunzima.
Ukufumana isisindo
I-tablespoon enye ye-oyile ye-MCT iqulethe malunga neekhalori ze-120 kunye ne-14 grams yamafutha. Ukuba siyongeza ekutyeni endaweni yokuyisebenzisa njengokutshintsha kweminye imithombo yamafutha, iikhalori ezongezelelweyo zingongeza iikhilogram.
Kukho nezifundo ezibonisa imiphumo emibi yeoli ye-MCT; omnye uthi ukusetyenziswa kunokukhokelela kumanqanaba aphezulu e-triglycerides, aluhlobo lwe-lipid (amafutha) afumaneka egazini. Amanqanaba aphezulu e-lipid anokunyusa umngcipheko wesifo senhliziyo.
iimeko zentliziyo
Ioli ye-MCT ngamafutha ahluthayo. Ngokunyusa iLDL cholesterol, amafutha amaninzi atyebileyo anokwandisa ingozi yomntu yokuhlaselwa sisifo sentliziyo okanye istroke. Ukusetyenziswa kakhulu kweoli ye-MCT kunokunyusa amanqanaba e-cholesterol embi kwabanye abantu. Le mpembelelo isecaleni yaziwa kakuhle kwaye ukusuka apho, kuxhomekeke kuthi kunye nogqirha ukuthatha isigqibo apho singathanda ukugcina amanqanaba ethu e-LDL ukuze sibe sempilweni.
Iimpembelelo ezithile zeoli ye-MCT kwimpilo yentliziyo ayikaqondwa kakuhle. Okwangoku, kuyacetyiswa ukuba ungafumani ngaphezu kwe-5-6% yeekhalori zakho zemihla ngemihla kumafutha ahluthayo, kubandakanywa nezo zifumaneka kwinyama ebomvu kunye neefries zaseFransi.
Iingxaki zokugaya
Kuyalunyukiswa ukuba ukusetyenziswa ngokugqithisileyo kuye kwayanyaniswa nezifo zamathumbu ezinjengorhudo, iikram, igesi, ukuqunjelwa kunye nokungakhululeki kwesisu. abantu abane isifo sesibindi kufuneka uphephe ioli.
Iingcali zikholelwa ukuba ngenxa yokuba i-MCT ifakwe i-metabolized ngaphandle kwee-enzymes, amafutha abanye abantu angakwazi ukulayisha ngaphezulu inkqubo yokugaya. Ioli ye-MCT ine-a isiphumo sokuhambisa isisu yendalo. Ukutshintsha i-oyile ye-coconut kwi-oyile ye-MCT kunokunceda ngokuqunjelwa. Ukunyamekela kufuneka kuthathwe ngokuthe ngcembe ukufaka ioli ye-MCT ekudleni, njengoko ukukhawuleza ngokukhawuleza kunokubangela isisu esiswini njl.
Izisa ziphi iingenelo?
Uphando oluncinci lubonisa ukuba ii-MCTs zinokuba namandla okulungisa ukuphazamiseka okungaphaya kokutyeba, ngokutsho kwenqaku lokutya kunye neZondlo. Oku kuquka iimeko ezichaphazela i-intestinal tract, ezifana nesifo se-celiac, isifo se-bowel esicasulayo, i-bowel syndrome emfutshane, kunye ne-postgastrectomy. Ii-MCTs zinokunceda nakwi-cystic fibrosis, ukuxhuzula, isifo sorhudo, kunye nesifo sika-Alzheimer. Uphononongo olongezelelweyo luyafuneka ngaphambi kokuba izazinzulu zifikelele naziphi na izigqibo malunga nexabiso lesongezelelo kule meko.
Uphononongo lukaDisemba ka-2019, olupapashwe kuPhononongo loPhando lokuguga, luphande iziphumo ze-MCTs kwisifo se-Alzheimer kunye nokuphazamiseka kwengqondo kancinci. Abantu abane-Alzheimer's bane-glucose metabolism ephantsi engqondweni, kodwa banokusebenzisa ii-ketones zamandla.
Ekubeni i-MCTs inamandla okuvuselela i-ketones, ababhali bachaza ukuba banokunciphisa iimpawu zesifo. Iziphumo zibonise ukuba ukusetyenziswa kwe-MCT kwakhokelela kwi-ketosis epholileyo kunye nokuphucula ukuqonda. I-Ketones ziikhemikhali eziveliswa ngumzimba xa utshisa amanqatha ukuze ufumane amandla, kwinkqubo ebizwa ngokuba yi-ketosis.
umthombo wamandla olungileyo
Umzimba uthatha i-MCTs ngokukhawuleza kune-long-chain triglycerides (LCTs), equkethe iikhabhoni ezininzi kwiintambo zabo ze-asidi ezinamafutha. Ngenxa yobude obufutshane bekhonkco, ii-MCTs zihamba ngokukhawuleza ukusuka emathunjini ukuya esibindini kwaye azifuni ukuba i-bile yaphulwe njengamanqatha amade.
Esibindini, amafutha atyunyuzwa ukuze asetyenziselwe amafutha okanye agcinwe njengamafutha omzimba. Kuba ii-MCTs zingena ngokulula kwiiseli zakho ngaphandle kokuqhekeka, zinokusetyenziswa njengomthombo wamandla kwangoko. Xa ulandela ukutya kwe-ketogenic, ii-MCTs nazo ziyakwazi ukuguqulwa kwii-ketones kwisibindi. Ezi ketones zinokuwela umqobo wegazi-ubuchopho, zizenze zibe ngumthombo wamandla kwiiseli zengqondo.
Lawula amanqanaba eswekile yegazi
Ioli ye-MCT inokuba neenzuzo kubantu abanesifo seswekile. Ii-MCTs ziye zaboniswa ukunciphisa ukugcinwa kwamafutha kunye nokwandisa ukutshisa amafutha, okunokunceda ukulawula imeko.
Olunye uphando lufumene ukuba xa abantu be-10 abanesifo sikashukela bejojowe nge-insulin, bafuna i-30% yeswekile encinci ukugcina amanqanaba eshukela egazi aqhelekileyo xa bedla i-MCTs, xa kuthelekiswa ne-LCTs. Nangona kunjalo, uphando olufanayo alufumananga umphumo we-MCTs ekunciphiseni amanqanaba eswekile yegazi ngokukhawuleza. Ngoko ke, ezinye izinto, ezifana nexesha kunye nesixa sokutya esidliwayo, sinokuchaphazela imiphumo yeoli ye-MCT.
Ukunciphisa ukuqokelela kwe-lactate kwiimbaleki
Ngethuba lokuzilolonga, ukunyuka kwamanqanaba e-lactate kunokuchaphazela kakubi ukusebenza komthambo. Okubangela umdla kukuba, ii-MCTs zinokunceda ukunciphisa ukwakheka kwelactate. Olunye uphononongo lufumene ukuba iimbaleki ezithathe i-6 grams okanye malunga ne-1.5 yeetipuni ze-MCT ngokutya ngaphambi kokuhamba ngebhayisikile babenamanqanaba asezantsi e-lactate kwaye bafumanisa ukuba kulula ukuzilolonga, xa kuthelekiswa nalabo bathatha i-LCT.
Ukongezelela, uphando lufumene ukuba ukuthatha ioli ye-MCT ngaphambi kokuzivocavoca kunokusinceda ukuba sisebenzise amafutha amaninzi endaweni ye-carbohydrates yamandla.
Ukulwa nokukhula kwebhaktheriya
Ii-MCTs zibonakaliswe ukuba zineempembelelo ze-antimicrobial kunye ne-antifungal. Ioyile yeCoconut, equlethe ii-MCT ezininzi, inciphisa ukukhula kweCandida albicans ngama-25%. Eli ligwele eliqhelekileyo elinokubangela i-thrush kunye nosulelo oluhlukeneyo lwesikhumba. Kwaloo oli inye inokunciphisa ukukhula kwentsholongwane ebangela isifo ebizwa ngokuba yiClostridium difficile.
Amandla e-coconut yeoli yokunciphisa igwele kunye nokukhula kwebhaktheriya kunokuba ngenxa ye-caprylic, capric, kunye ne-lauric acids kwi-MCTs. Ii-MCTs ngokwazo nazo zibonakaliswe ukucinezela ukukhula kwefungus eyosulelayo exhaphakileyo kwizibhedlele ukuya kuthi ga kwi-50%.
Nangona kunjalo, khumbula ukuba uninzi lophando kwi-MCTs kunye nenkxaso ye-immune yenziwe nge-in vitro okanye izifundo zezilwanyana. Izifundo zabantu ezikumgangatho ophezulu ziyafuneka phambi kokuba kuthathwe izigqibo eziqinileyo.
Iphucula impilo yengqondo
Abantu abaninzi baxela ukuba bafumana ukonyuswa kwengqondo okubonakalayo ekuncediseni ngee-MCTs. Ngelishwa, azikabikho zininzi izifundo ezixhasa le nkcazo-bungcali.
Kukho uphando olujonge amandla e-oyile ye-MCT ukunyusa amanqanaba e-ketone kwiingqondo zezigulane ze-Alzheimer njengendlela yokuhlawula i-glucose metabolism engafanelekanga. Uphononongo lufumene ukuba ukusetyenziswa kwe-MCT kuphindwe kabini ukusetyenziswa kwee-ketones kwingqondo yezigulane ze-Alzheimer.
Ukuphucula impilo yamathumbu
Impilo yokwetyisa kunye nokufunxa izondlo kunento eninzi yokwenza neebhaktheriya zamathumbu. Iindidi ezininzi ezahlukeneyo zeebhaktheriya ze-probiotic kwindlela yakho yokugaya zidibene nokufunxa ngcono kwezondlo kunye namanqanaba asezantsi okudumba.
Kukho ubungqina bokuba ii-MCTs zinokuba luncedo. Uphononongo lwezilwanyana kwiimpuku kunye neehagu lufumanise ukuba ukunika ii-MCTs ezininzi kuphuculwe ukufunxa izondlo kunye nempilo yebhaktiriya. Uphononongo lwabantu luphinde lwafumanisa ukuba ii-MCTs zinokuphucula inkcitho yamandla kunye nempilo ye-metabolic ngenxa yokukwazi kwabo ukuphucula ukunyanzeliswa kwamathumbu kunye nokusingqongileyo kwebhaktheriya.
Utshintsho ekubunjweni komzimba
Ukuba sizama ukunciphisa umzimba, kuyanceda ukumamela indlala kunye neempawu zokuhlutha komzimba. Ukufunda ukutya xa silambile kwaye siyeke ukutya xa sihluthi kunokusithintela ekutyeni ii<em>calories ezigqithisileyo, nto leyo enokukhokelela ekutyebeni.
Ii-MCTs zinokuba neempembelelo kwiihomoni zendlala ngokunyusa imveliso ye-leptin, ebonisa ubuchopho ukuba uzele. Emva kokutya ioli ye-MCT, uphando lubonisa ukuba abantu baziva behluthe kwaye ngoko badla kancinci. Ukuba ukwehla kobunzima yenye yeenjongo zethu, i-oyile ye-MCT inokusinceda sinikele ingqalelo ngakumbi kwinto esiyityayo.
Ukunciphisa ukubamba
Ukuxhuzula ebantwini nasezinjeni kunzima ukukulawula, kwaye kwezinye iimeko akulawuleki nangamayeza. Ngamanye amaxesha amayeza athathiweyo ukunciphisa ukubanjwa rhoqo anciphisa kakhulu umgangatho wobomi.
Ngoko naluphi na uncedo lokutya ngaphezu koko luya kuba luncedo kakhulu. Ngethamsanqa, ioli ye-MCT inokunceda kulo mba. Ukongeza ioli ye-MCT ekudleni kwafunyanwa ukunciphisa ukubanjwa ukuya kuthi ga kwi-42% kwisifundo esincinci. Kolunye uphononongo ezinjeni, ukongeza ioyile yekhokhonathi kwizidlo esele zikumayeza okuxhuzula kunciphisa ukubanjwa ukuya kuthi ga kwi-48% kwiintsuku ezingama-90. Esi sizathu esimangalisayo sokuqwalasela ioyile ye-MCT kwizinja ezinokuxhuzula.
Izinambuzane zigxotha izinambuzane
Kuze kube kutshanje, ezona zixhobo zokugxotha izinambuzane zinemichiza yeDEET. Lo mchiza uyathandwa kuba unako ukugxotha zonke iintlobo zeencukuthu kwaye uthintele ukwanda kwezifo ezithwalwa ziincukuthu. Nangona kunjalo, i-DEET inokubangela iziphumo ezibi zempilo. Ngokomzekelo, inokuba yityhefu kumbindi wemithambo-luvo, inokubangela ukusabela kolusu, yaye inxulunyaniswa nomhlaza. Ikhemikhali iyingozi kakhulu ukuba isetyenziswe kuwo wonke umzimba rhoqo. Ubunzima buza xa sihlala kwindawo apho izinambuzane zidla ngokusikhathaza kwaye asinakukhetha ngaphandle kokusebenzisa into yokugxotha.
Iindaba ezimnandi zezokuba i-oyile ye-MCT yekhokhonathi iyasebenza kakhulu ekugcineni ii-bugs ngaphezu kwe-DEET. Ngokomzekelo, olunye uphononongo lwafumanisa ukuba lusebenza ngama-90 ekhulwini gxotha ingcongconis. Ikwalungele ukugcina izinja zikhululekile iintakumba y Amakhalane.
Ngokungafaniyo nonyango oluninzi, alunatyhefu, oku kuthetha ukuba akukho ngxaki ukuba inja ikhotha ioli. Ioli ye-MCT ye-Antimicrobial kunye ne-antifungal, njengoko ikhankanywe ngasentla, yenziwe ngamanqatha aphakathi. Ezona zixhaphakileyo zi-capric, caprylic, kunye ne-lauric acids.
ICoconut Oli vs MCT Oli
Ioli yecoconut kunye neoli ye-MCT ineengoma ezahlukeneyo. Nangona i-coconut iqulethe i-MCT, ikwaqulethe i-LCT. Ngokwahlukileyo, ioli ye-MCT yenziwe kuphela ngamafutha aphakathi. Inxalenye ephambili yeoli yekakhukhunathi yi lauric acid, amanqatha asebenza njenge-MCT ngeendlela ezithile kunye ne-LCT kwezinye. Izifundo zokuphonononga iinzuzo ze-MCTs azisebenzi kwioli yekhokhonathi.
Uphando lweoyile yekhokhonathi luyisiqalo kakhulu, ngoko kuselithuba kakhulu ukuba sigwebe ukusebenza kwalo ekulahlekeni kobunzima kunye nempilo. Izifundo ze-Epidemiological kuluntu olutya ukutya rhoqo ekutyeni, okufana neIndiya kunye nePolynesia, zixela izehlo ezisezantsi zezifo zentliziyo. Izazinzulu zithetha ukuba iziphumo azibonisi ukuba izibonelelo zivela kwioli yekakhukhunathi: zinokuba ngenxa yezinye iindlela zokuphila okanye izinto zokutya, ezifana nokusetyenziswa kwakho okuphezulu kweziqhamo, imifuno kunye neentlanzi.
Ukuthatha ioyile yekhokhonathi ngokumodareyitha akuyi kwenza monakalo omkhulu, kodwa akunakwenzeka ukuba kubangele ukwehla kobunzima. Ukuba uyayithanda incasa, yongeze kancinci ekutyeni okunesondlo.
Ukutya ngeoli ye-MCT
Kukho iindlela ezimbini eziphambili zokunyusa ukutya kwakho kweoli ye-MCT: ngemithombo yokutya epheleleyo okanye izongezo.
Ukutya okulandelayo kweyona mithombo ityebileyo ye-medium chain triglycerides, kubandakanywa ne-lauric acid, kwaye zidweliswe kunye nepesenti yokwakhiwa kwee-MCTs:
- Ioyile yeKhokhonathi: 55%
- Ioli yePalm kernel: 54%
- Ubisi olupheleleyo: 9%
- Ibhotolo: 8%
Nangona le mithombo ingentla izityebi kwii-MCTs, ukubunjwa kwayo kuyahluka. Ngokomzekelo, ioli yekakhukhunathi iqulethe zonke iintlobo ezine ze-MCTs, kunye nexabiso elincinci le-LCT. Nangona kunjalo, ioli ye-MCT iqulethe ixabiso eliphezulu le-lauric acid (C12) kunye nexabiso eliphantsi le-capra fatty acids (i-C6, i-C8, kunye ne-C10). Ngapha koko, ioyile yekhokhonathi iqulethe malunga ne-42% ye-lauric acid, iyenza ibe yenye yezona zinto zibalaseleyo zendalo zale asidi enamafutha.
Xa kuthelekiswa neoli yekakhukhunathi, imithombo yobisi ivame ukuba nenani eliphezulu le-capra fatty acids kunye nenani eliphantsi le-lauric acid. Ebisini, i-capra fatty acids zenza i-4-12% yazo zonke i-fatty acids, kunye ne-lauric acid (C12) yenza i-2-5%.
Ithathwa njani?
I-oyile ze-MCT zihlala zimanzi kwiqondo lobushushu begumbi, zibenza kube lula ukuxuba kuso nasiphi na isiselo osithandayo. Kuba azinancasa kwaye azinavumba, amathuba awapheli! Nazi ezinye iindlela esinokufumana ngayo idosi yemihla ngemihla yesi songezo esiluncedo kakhulu:
- Yixube kwikofu yasekuseni.
- Yidibanise kwi-smoothie yasemva kwemini.
- Yibethe kunye nezinongo zethu esizithandayo
- Yifake kwisiselo sakho saphambi kokuzilolonga
Inqaku leNutrition Review licebisa ukuqala ngeedosi ezincinci malunga 1/4 ithisipuni amaxesha amaninzi ngosuku kwaye ngokuthe ngcembe wandise idosi njengoko kunyanyezelwe. Ungayithatha ngokuthe ngqo kwi-jar okanye uyisebenzise njengendlela yokugqoka isaladi. Kuyenzeka nokuba upheke nge-oyile, kodwa zama ukuba ungawufudumezi ngaphezu kwe-65ºC, kuba amaqondo obushushu aphezulu ayakuthoba kwaye achaphazele incasa yawo.
Nangona i-oyile ye-MCT okwangoku ingenalo inqanaba elichaziweyo elinyamezelekayo lokuthatha, a ubuninzi bemihla ngemihla ye-4 ukuya kwi-7 tablespoons (60 ukuya kwi-100 ml). Ngelixa kungacacanga ukuba yeyiphi idosi efunekayo kwizibonelelo zempilo ezinokubakho, uninzi lwezifundo zisebenzise phakathi kwe-1 kunye ne-5 yecephe (15 ukuya kwi-74 mL) ngosuku. Iziphumo ezithile ebezingalindelekanga zinokuphetshwa ngokuqala ngeedosi ezincinci, ezifana netisipuni e-1 (5 ml) kunye nokunyusa ukuthathwa kwakho kancinci. Emva kokunyamezela, ioli ye-MCT ingathathwa yi-spoonful.