Inani lezifundo kuwoyela we-MCT nokuncipha kwesisindo lincane, kodwa imiphumela yokuqala ibonisa ukuthi lesi sengezo singanikeza inzuzo enesizotha. Esikhundleni sokuthembela kumafutha e-MCT yedwa ekulawuleni isisindo, faka ukusetshenziswa kwawo ohlelweni lokudla okunempilo nokuzivocavoca okuvamile.
Inzalo kuma-medium chain triglycerides (MCTs) ikhule ngokushesha eminyakeni yamuva nje. Lokhu ngokwengxenye kungenxa yezinzuzo ezaziwayo zamafutha kakhukhunathi, okuwumthombo ocebile wawo. Abasekeli abaningi bayaziqhenya ngokuthi ama-MCT angakusiza ulahlekelwe isisindo, ngakho-ke kusazobonakala ukuthi lokhu kuyiqiniso ngokuphelele.
Yini i-MCT?
I-Los i-medium chain triglycerides (MCT) amafutha enziwe ngama-athomu ekhabhoni ayisithupha kuya kwayi-10, kuyilapho i-long-chain triglycerides (LCT) ihlanganisa ama-athomu ekhabhoni ayi-12 kuya kwayi-18, kuchaza isihloko sango-April 2013 ku-Nutrition Review. Amafutha amaningi ekudleni angamafutha e-LCT, anganikezi imiphumela enenzuzo ehlinzekwa ngamafutha e-MCT.
I-Medium chain triglycerides yenziwa i-metabolized ngokuhlukile kune-long chain triglycerides (LCT) etholakala kokunye ukudla okuningi. Amafutha e-MCT iyisengezo esiqukethe amaningi alawa mafutha futhi kuthiwa anezinzuzo eziningi zezempilo. I-Triglyceride iyigama lobuchwepheshe lamafutha. Ama-Triglycerides anezinjongo ezimbili eziyinhloko: ashiswa ukuze athole amandla noma agcinwe njengamafutha omzimba.
Amafutha e-MCT anezici eziyingqayizivele ezisekela izinzuzo zabo zezempilo. Banikeza amaphesenti angu-10 amakholori ambalwa kunamafutha e-LCT. Futhi amuncwa ngokushesha futhi agaywe ngokushesha abe amandla, ngakho-ke ngokushesha baba amafutha emisipha nezitho. Bangasiza abantu abanezidingo eziphezulu zamandla njengeziguli ezilulama ekuhlinzweni noma abasubathi abafuna ukuthuthukisa ukusebenza kwabo.
Nakuba amafutha kakhukhunathi nobisi lonke luqukethe amafutha e-MCT, ama-MCT ahlanzekile awatholakali emvelweni. Abakhiqizi bakhipha uwoyela we-MCT emithonjeni yemvelo futhi bawuphathe ukuze ukhiqize uketshezi olungenambala, olunganambitheki olusetshenziswa njengesithasiselo sokudla.
Ama-propiedades
Amafutha e-MCT asetshenziselwa izimo eziningi zezakhiwo zawo zokudla okunomsoco. Isibonelo, njengesici ku-intraluminal hydrolysis yamafutha (ukwehla kwe-pancreatic lipase, ukuncipha kukasawoti we-bile), ukumuncwa okunesici kwamafutha e-mucosal (ukuncipha kokungena kwe-mucosal, ukuncipha kwendawo yokumuncwa), ukuthuthwa kwamafutha okunesiphazamiso (okungukuthi ukuvinjelwa kwe-lymphatic emathunjini) noma ukudla kwe-ketogenic.
Esipunini samafutha e-MCT sithola amanani alandelayo okudla okunempilo:
- Amandla: 120 kilojoule
- Amafutha: 14 amagremu
- Amafutha agcwele: 14 amagremu
- Amafutha e-Trans: 0 amagremu
- Ama-carbohydrate: 0 amagremu
- Amaprotheni: 0 amagremu
Akuwona umthombo obalulekile we-cholesterol, i-sodium, i-fiber, ushukela, uvithamini A, uvithamini C, i-calcium, noma insimbi. Akwakhiwe futhi njengomthombo owodwa wokudla okunomsoco.
Izinhlobo
Nakuba kunezithako eziningi zikawoyela we-MCT emakethe ongakhetha kuzo, akufanele sikhungatheke ngokukhetha okulungile. Uma sesiqonda izinhlobo ezine eziyinhloko zamafutha e-MCT, kuzoba lula kakhulu kithi ukukhetha isithasiselo esifanele izidingo zethu.
Ama-medium chain fatty acids (MCFA) emafutheni e-MCT yilawa:
- I-Caproic acid (C6): I-C6 kukholakala ukuthi iguqulela kuma-ketone ngenani elisebenza kahle kakhulu. Ngeshwa, lezi zinzuzo zivame ukuhambisana nezinkinga zesisu, ngakho-ke abantu abaningi ngeke batuse ukuthatha i-C6 yodwa. Futhi, abantu abaningi baxwayisa ngokunambitheka okubi emlonyeni.
- I-Caprilic acid (C8): I-C8 (i-caprylic acid) iboniswe ukunikeza isizukulwane se-ketone esisheshayo nesihlala isikhathi eside samafutha acid ahlolwe. Ukwengeza, i-C8 ikhiqiza ukugxila okuphezulu kwe-acetoacetate (enye yemizimba ye-ketone engu-3 ekhiqizwa ku-ketosis) kunamafutha kakhukhunathi wonke, akhiqize i-beta-hydroxybutyrate eningi. Lokhu kungaba yinzuzo ezinsukwini zokuqala zokujwayela i-ketogenic ngoba kuze kube yilapho umzimba ulungisa ngokugcwele ukusebenzisa ama-ketones ukuze uthole amandla.
- I-Caric acid (C10): I-C8 ne-C10 ama-fatty acids ajwayelekile atholakala kumafomula kawoyela we-MCT ngoba kukholakala ukuthi ashintshwa ngokushesha kune-C12 futhi awanayo i-aftertaste engathandeki njenge-C6. I-C10 ingase inikeze inzuzo eyengeziwe yokuqeda i-candida ngokushesha nangempumelelo kunamanye ama-MCFA. I-Candida imvubelo engakhula emathunjini amancane lapho okungafanele ibe khona futhi ingabangela ukuphazamiseka kwamathumbu njengokuqunjelwa, isifo sohudo, nesicanucanu.
- I-Lauric acid (C12): I-C12 iyi-MCFA eningi kakhulu etholakala emafutheni kakhukhunathi. Ingase imunce kancane kakhulu kunamanye ama-MCFA, okungaba ukuhambisana okuhle kwenhlanganisela kawoyela ye-MCT ehlanganisa i-C8 ne-C10 emunca ngokushesha. Ibuye ibe nomphumela onamandla we-antimicrobial.
Ingabe kungasiza ukunciphisa umzimba?
Nakuba isayensi iye yaveza imiphumela exubile, kunezindlela ezimbalwa amafutha e-MCT angasiza ngazo ekunciphiseni isisindo. Khumbula, nokho, ukuthi eziningi zalezi zifundo zinamasampula amasayizi amancane futhi azibali ezinye izici, njengokuzivivinya ngokomzimba kanye nokudla okuphelele kwekhalori.
Ukuminyana kwekhalori ephansi
Ama-MCT ahlinzeka cishe ngo-10% ngamakhalori ambalwa kunama-LCT, noma ama-calories angu-8,4 ngegremu ngayinye ye-MCTs vs. 9,2 kilojoule ngegremu ngayinye yama-LCT. Khumbula, nokho, ukuthi amafutha amaningi okupheka aqukethe kokubili i-MCT ne-LCT, engakwazi ukungawunaki noma yimuphi umehluko wekhalori.
Ngokwe-athikili ye-Nutrition Review, ama-MCT anezakhiwo eziningana ezingasiza ekunciphiseni isisindo. lamafutha iqukethe ama-calories ambalwa kunamanye amafutha, futhi umzimba ugcina amaphesenti aphansi kakhulu ama-MCT njengamafutha, ngemva kokusetshenziswa. Ngaphezu kwalokho, bakhuphula izinga lakho le-metabolic, elikusiza ukuthi ushise amakholori amaningi, ukhuphule ukusutha, futhi ushise amafutha ngokushesha.
Amafutha e-MCT akhuphula ukusutha
Ucwaningo lwango-April 2015, olwanyatheliswa kuyi-European Journal of Clinical Nutrition, lwahlola imiphumela yokusebenzisa uwoyela wommbila namafutha e-MCT ekuphambeni nasekudleni ukudla. Iqukethe izilingo ezimbili ze-crossover ezingahleliwe. Elinye icala lalihilela abantu abangu-10 kanti abanye abayisikhombisa. Naphezu kwenani elincane labahlanganyeli, ucwaningo kufanele lushiwo, ngenxa yemiphumela yalo ethembisayo. Ababhali baqaphele ukuthi ukusetshenziswa kukawoyela we-MCT kunciphisa inani lokudla okuphelele.
Olunye ucwaningo lwathola ukuthi, uma kuqhathaniswa nama-LCT, ama-MCT akhiqiza ukwanda okukhulu kwe-peptide YY ne-leptin, amahomoni amabili asiza ukunciphisa ukudla nokwandisa imizwa yokusutha.
ukugcinwa kwamafutha
Kwesinye isifundo sikaFebruwari 2015, esanyatheliswa ku-Journal of the Academy of Nutrition and Dietetics, ukuhlolwa kwemitholampilo okuqhathanisa izenzo zamafutha e-MCT namafutha e-LCT ngesisindo kwabuyekezwa. ithole ukuthi ukufaka esikhundleni se-LCT ekudleni nge-MCT kungaholela ukuncipha okuncane kwesisindo somzimba kanye nezinguquko ekubunjweni komzimba. Ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe ukusebenza kahle nokunquma imodeli efanelekile yokudosa, kuphetha ababhali.
Njengoba ama-MCT amuncwa futhi agaywe ngokushesha okukhulu kunama-LCT, aqale asetshenziselwa amandla esikhundleni sokugcinwa njengamafutha omzimba. Kodwa-ke, ama-MCT angabuye agcinwe njengamafutha omzimba uma amanani eqile edliwa.
Kukhona futhi izifundo ezimbalwa ezibonisa ukuthi ama-MCT angakhuphula amandla omzimba okushisa amafutha nama-calories. Omunye wathola ukuthi ukudla okucebile kuma-MCT kubangele ukushiswa kwamafutha nokulahlekelwa okukhulu kunokudla okuphakeme ku-LCT. Kodwa-ke, le miphumela ingase iphele ngemva kwamasonto angu-2-3 ngemva kokuba umzimba usulungisiwe.
Imiphumela emibi nokuphikisana
Njenganoma yisiphi isengezo, thintana nodokotela wakho ngaphambi kokuqala ukusebenzisa uwoyela we-MCT futhi ungeqi umthamo onconywayo. Uma isengezo sithathwa ukuze kwandiswe ukudla okuvamile, kunokuba kushintshwe amanye amafutha, umphumela ungase ube ukuzuza kwesisindo. Njengoba ucwaningo ngale ndaba lulinganiselwe, ukuthatha la mafutha akufanele kuthathe indawo yokungenelela kokudla okunempilo kanye nendlela yokuphila yokulawula isisindo.
Isisindo senzuzo
Isipuni esisodwa samafutha e-MCT siqukethe cishe ama-calories angu-120 namagremu angu-14 wamafutha. Uma siyifaka ekudleni esikhundleni sokuyisebenzisa esikhundleni seminye imithombo yamafutha, ama-calories engeziwe anganezela amakhilogremu engeziwe.
Kukhona futhi izifundo eziphakamisa imiphumela emibi yamafutha e-MCT; omunye uthi ukusetshenziswa kungaholela emazingeni aphezulu e-triglycerides, okuwuhlobo lwe-lipid (amafutha) atholakala egazini. Amazinga aphezulu e-lipid angandisa ingozi yesifo senhliziyo.
izimo zenhliziyo nemithambo yegazi
Amafutha e-MCT angamafutha agcwele. Ngokukhuphula i-cholesterol ye-LDL, amafutha agcwele ngokweqile angandisa ingozi yomuntu yokuhlaselwa yinhliziyo noma unhlangothi. Ukusetshenziswa kakhulu kwamafutha e-MCT kungakhuphula amazinga e-cholesterol embi kwabanye abantu. Lo mphumela waziwa kahle futhi ukusuka lapho, kukithi kanye nodokotela ukunquma ukuthi singathanda ukulondoloza amazinga ethu e-LDL ukuze sibe nempilo enhle.
Imiphumela ethize yamafutha e-MCT empilweni yenhliziyo ayikaqondwa kahle. Okwamanje, kuyatuswa ukuthi ungatholi ngaphezu kuka-5-6% wama-calories akho nsuku zonke emafutheni agcwele, okuhlanganisa nalawo atholakala enyameni ebomvu nama-French fries.
Izinkinga zokugaya
Kuxwayiswa ukuthi ukusetshenziswa ngokweqile kuhambisana nezifo zamathumbu ezifana nesifo sohudo, amajaqamba, igesi, ukuqunjelwa kanye nokungakhululeki kwesisu. abantu abane isifo sesibindi kufanele ugweme amafutha.
Ochwepheshe bakholelwa ukuthi ngenxa yokuthi i-MCT igaywe ngaphandle kwama-enzyme, amafutha abanye abantu angalayisha ngokweqile uhlelo lokugaya ukudla. Uwoyela we-MCT une- umphumela we-laxative yemvelo. Ukushintshanisa uwoyela kakhukhunathi kuwoyela we-MCT kungasiza ngokuqunjelwa. Ukunakekelwa kufanele kuthathwe ukuze kancane kancane kufakwe amafutha e-MCT ekudleni, njengoba ngokushesha kakhulu kungabangela amajaqamba esiswini njll.
Iletha ziphi izinzuzo?
Ucwaningo olulinganiselwe luphakamisa ukuthi ama-MCTs angase abe namandla okulungisa ukuphazamiseka okungaphezu kokukhuluphala, ngokusho kwesihloko esithi Food & Nutrition. Lokhu kuhlanganisa izimo ezithinta ipheshana lamathumbu, njengesifo se-celiac, isifo samathumbu esicasulayo, i-short bowel syndrome, kanye ne-postgastrectomy. Ama-MCT angasiza futhi nge-cystic fibrosis, isithuthwane, isifo sohudo, nesifo i-Alzheimer's. Kudingeka ucwaningo olwengeziwe ngaphambi kokuba ososayensi bafinyelele iziphetho mayelana nenani lesengezo salezi zimo.
Ucwaningo lwango-December 2019, olushicilelwe ku-Aging Research Reviews, lwaphenya imiphumela ye-MCTs kusifo i-Alzheimer's kanye nokukhubazeka kwengqondo okuncane. Abantu abane-Alzheimer's bane-glucose metabolism ephansi ebuchosheni, kodwa bangasebenzisa ama-ketone ukuze bathole amandla.
Njengoba ama-MCT anamandla okuvuselela ama-ketones, ababhali babeka ukuthi banganciphisa izimpawu zesifo. Imiphumela ibonise ukuthi ukusetshenziswa kwe-MCT kuholele ku-ketosis emnene kanye nokuthuthukiswa kokuqonda. Ama-ketone angamakhemikhali akhiqizwa umzimba uma ushisa amafutha ukuze uthole amandla, ngenqubo ebizwa ngokuthi i-ketosis.
umthombo wamandla omuhle
Umzimba udonsa ama-MCT ngokushesha kakhulu kune-long-chain triglycerides (LCTs), equkethe amakhabhoni amaningi kumaketanga awo e-fatty acid. Ngenxa yobude beketango elifushane, ama-MCT ahamba ngokushesha ukusuka emathunjini aye esibindini futhi awadingi ukuthi i-bile iphulwe njengoba kwenza amafutha amaketanga amade.
Esibindini, amafutha ayahlukaniswa ukuze asetshenziselwe uphethiloli noma agcinwe njengamafutha omzimba. Njengoba ama-MCT engena kalula kumaseli akho ngaphandle kokuphulwa, angasetshenziswa njengomthombo wamandla osheshayo. Uma ulandela ukudla kwe-ketogenic, ama-MCT angabuye aguqulwe abe ama-ketone esibindini. Lawa ma-ketones angawela umgoqo wegazi nobuchopho, awenze abe umthombo wamandla kumangqamuzana obuchopho.
Lawula amazinga kashukela egazini
Amafutha e-MCT angase abe nezinzuzo kubantu abanesifo sikashukela. Ama-MCT aboniswe ukunciphisa ukugcinwa kwamafutha futhi andise ukushiswa kwamafutha, okungasiza ukuphatha lesi simo.
Olunye ucwaningo lwathola ukuthi lapho abantu abangu-10 abanesifo sikashukela bejovwa nge-insulin, babedinga ushukela ongaphansi ngo-30% ukuze balondoloze amazinga avamile kashukela egazini lapho bedla ama-MCT, uma kuqhathaniswa nama-LCT. Kodwa-ke, ucwaningo olufanayo alutholanga umphumela we-MCTs ekwehliseni amazinga kashukela wegazi azilayo. Ngakho-ke, ezinye izici, njengesikhathi kanye nenani lokudla elidliwe, lingathonya imiphumela yamafutha e-MCT.
Yehlisa ukunqwabelana kwe-lactate kubasubathi
Ngesikhathi sokuzivocavoca, amazinga e-lactate akhuphukayo angathinta kabi ukusebenza kokuzivocavoca. Kuyathakazelisa ukuthi ama-MCT angasiza ekunciphiseni ukunqwabelana kwe-lactate. Olunye ucwaningo lwathola ukuthi abagijimi abathathe amagremu angu-6 noma cishe amathisipuni angu-1.5 we-MCT nokudla ngaphambi kokuhamba ngebhayisikili babenamazinga aphansi e-lactate futhi bakuthola kulula ukuzivocavoca, uma kuqhathaniswa nalabo abathatha i-LCT.
Ukwengeza, ucwaningo lwathola ukuthi ukuthatha uwoyela we-MCT ngaphambi kokuzivocavoca kungasisiza ukuthi sisebenzise amafutha amaningi esikhundleni sama-carbohydrate ukuze sibe namandla.
Ukulwa nokukhula kwamagciwane
Ama-MCT aboniswe ukuthi anemiphumela elwa namagciwane kanye ne-antifungal. Amafutha kakhukhunathi, aqukethe ama-MCT amaningi, anciphisa ukukhula kwe-Candida albicans ngo-25%. Lena imvubelo evamile engabangela i-thrush kanye nezifo ezihlukahlukene zesikhumba. Uwoyela ofanayo unganciphisa ukukhula kwegciwane elibangela izifo elibizwa ngokuthi iClostridium difficile.
Amandla kawoyela kakhukhunathi okunciphisa imvubelo nokukhula kwebhaktheriya kungase kube ngenxa ye-caprylic, capric, kanye ne-lauric acids kuma-MCTs. Ama-MCT ngokwawo nawo aboniswe ukuthi acindezela ukukhula kwesikhunta esithathelwanayo esisabalele ezibhedlela kuze kufike ku-50%.
Kodwa-ke, khumbula ukuthi ucwaningo oluningi kuma-MCT kanye nokusekelwa kwamasosha omzimba lwenziwe ngezifundo ze-in vitro noma zezilwane. Kudingeka izifundo zabantu ezisezingeni eliphezulu ngaphambi kokuthi kuthathwe iziphetho eziqinile.
Ithuthukisa impilo yengqondo
Abantu abaningi babika ukuthi bathola ukukhushulwa kwengqondo okubonakalayo ekungezeni nge-MCTs. Ngeshwa, azikho izifundo eziningi ezisekela lo mbono.
Kukhona ucwaningo olubheka amandla kawoyela we-MCT okwandisa amazinga e-ketone ebuchosheni beziguli ze-Alzheimer njengendlela yokunxephezela ukungasebenzi kahle kwe-glucose metabolism. Ucwaningo luthole ukuthi ukusetshenziswa kwe-MCT kuphinda kabili ukusetshenziswa kwama-ketones ebuchosheni beziguli ze-Alzheimer's.
Impilo yamathumbu ethuthukisiwe
Impilo yokugaya ukudla kanye nokumuncwa kwezakhamzimba kuhlobene kakhulu nama-bacteria amathumbu. Izinhlobo eziningi ezahlukene zamabhaktheriya angama-probiotic emgudwini wakho wokugaya ukudla zixhunyaniswa nokumuncwa okungcono kwezakhi kanye namazinga aphansi okuvuvukala.
Kunobunye ubufakazi bokuthi ama-MCT angase abe usizo. Ucwaningo lwezilwane kumagundane nezingulube lwathola ukuthi ukunikeza ama-MCTs amaningi kuthuthukisa ukumuncwa kwezakhi kanye nempilo yamathumbu ebhaktheriya. Ucwaningo lwabantu luphinde lwathola ukuthi ama-MCT angase athuthukise ukusetshenziswa kwamandla nempilo ye-metabolic ngenxa yekhono lawo lokuthuthukisa ukungeneka kwamathumbu kanye nemvelo yebhaktheriya.
Izinguquko ekubunjweni komzimba
Uma sizama ukwehlisa isisindo, kuyasiza ukulalela izimpawu zokulamba nokusutha komzimba. Ukufunda ukudla lapho silambile nokuyeka ukudla lapho sisuthi kungasivimbela ekudleni ama-calories amaningi, okungaholela ekukhuluphaleni.
Ama-MCT angase abe nomthelela kumahomoni endlala ngokwandisa ukukhiqizwa kwe-leptin, ebonisa ubuchopho ukuthi usuthi. Ngemva kokudla uwoyela we-MCT, ucwaningo lubonisa ukuthi abantu bazizwa besuthi ngakho badla kancane. Uma ukuncipha kwesisindo kungenye yezinhloso zethu, uwoyela we-MCT ungasisiza ukuthi sinake kakhulu esikudlayo.
Ukunciphisa ukubanjwa
Ukuquleka kubantu nasezinjeni kunzima ukukulawula, futhi kwezinye izimo akulawuleki ngisho nangemithi. Kwesinye isikhathi imithi ephuzwayo ukuze kuncishiswe imvamisa yokuquleka yehlisa kakhulu izinga lempilo lilonke.
Ngakho noma yiluphi usizo lwezokudla phezu kwalokho lungaba usizo kakhulu. Ngenhlanhla, amafutha e-MCT nawo angasiza kulokhu. Ukwengeza uwoyela we-MCT ekudleni kutholwe kunciphisa ukuquleka kuze kufike ku-42% ocwaningweni oluncane. Kolunye ucwaningo ezinjeni, ukungeza uwoyela kakhukhunathi ekudleni osekuvele kuyimithi yokuquleka kwehlise ukuquleka kufika ku-48% phakathi kwezinsuku ezingu-90. Lesi yisizathu esihle sokucabangela uwoyela we-MCT wezinja eziquleka.
Phendula izinambuzane
Kuze kube muva nje, izinto ezixosha izinambuzane eziphumelela kakhulu zaziqukethe ikhemikhali i-DEET. Ikhemikhali idumile ngoba ikwazi ukuxosha zonke izinhlobo zezimbungulu futhi ivimbele ukusabalala kwezifo ezithwalwa yizimbungulu. Kodwa-ke, i-DEET ingabangela imiphumela emibi kakhulu yezempilo. Ngokwesibonelo, ingaba yingozi esimisweni sezinzwa esimaphakathi, ingabangela ukusabela kwesikhumba, futhi ihlotshaniswe nomdlavuza. Ikhemikhali iyingozi ikakhulukazi ukusetshenziswa kuwo wonke umzimba njalo. Ubunzima bufika lapho sihlala endaweni lapho izinambuzane zivame ukusihlupha futhi akukho okunye esingakwenza ngaphandle kokusebenzisa umuthi oxoshayo.
Izindaba ezinhle ukuthi uwoyela kakhukhunathi we-MCT uphumelela kakhulu ekugcineni izimbungulu kune-DEET. Isibonelo, ucwaningo oluthile lwathola ukuthi lusebenza ngamaphesenti angama-90 xosha umiyanes. Ilungele futhi ukugcina izinja zingenawo amazenze y imikhaza.
Ngokungafani nemithi eminingi yokwelapha, ayinabo ubuthi, okusho ukuthi ayikho inkinga uma inja ikhotha amafutha. Uwoyela we-MCT we-antimicrobial kanye ne-antifungal, njengoba kushiwo ngenhla, wakhiwe ngamafutha e-medium chain fatty acids. Okuvame kakhulu yi-capric, i-caprylic, ne-lauric acid.
Amafutha kaCoconut vs MCT Amafutha
Amafutha kakhukhunathi namafutha e-MCT anezingoma ezihlukene. Nakuba ukhukhunathi une-MCT, futhi iqukethe i-LCT. Ngokuphambene, uwoyela we-MCT wakhiwe ngamafutha aphakathi nendawo kuphela. Ingxenye eyinhloko yamafutha kakhukhunathi i-lauric acid, amafutha asebenza njenge-MCT ngezindlela ezithile futhi njenge-LCT kwezinye. Ucwaningo oluhlola izinzuzo ze-MCTs alusebenzi kuwoyela kakhukhunathi.
Ucwaningo lwamafutha kakhukhunathi luyisiqalo kakhulu, ngakho-ke kusesekuseni kakhulu ukwahlulela ukusebenza kahle kwalo ekunciphiseni isisindo nempilo. Ucwaningo lwe-Epidemiological kubantu abadla ukudla njalo ekudleni, njenge-India nePolynesia, lubika izehlakalo eziphansi zezifo zenhliziyo. Ososayensi baphikisa ngokuthi imiphumela ayibonisi ukuthi izinzuzo zivela kumafutha kakhukhunathi: zingase zibe ngenxa yezinye izindlela zokuphila noma izici zokudla, ezifana nokusetshenziswa kwakho okuphezulu kwezithelo, imifino nezinhlanzi.
Ukuthatha amafutha kakhukhunathi ngokulinganisela ngeke kulimaze kakhulu, kodwa futhi mancane amathuba okuba kubangele ukuncipha kwesisindo. Uma uthanda ukunambitheka, kwengeze kancane ekudleni okunomsoco.
Ukudla okunamafutha e-MCT
Kunezindlela ezimbili eziyinhloko zokwandisa ukudla kwakho uwoyela we-MCT: ngemithombo yokudla yonke noma izithasiselo.
Ukudla okulandelayo kuyimithombo ecebile kakhulu ye-medium chain triglycerides, okuhlanganisa ne-lauric acid, futhi ibalwe kanye nephesenti lokubunjwa kwe-MCTs:
- Amafutha kakhukhunathi: 55%
- Amafutha e-Palm kernel: 54%
- Ubisi lonke: 9%
- Ibhotela: 8%
Nakuba imithombo engenhla inothile ngama-MCT, ukwakheka kwayo kuyehluka. Isibonelo, amafutha kakhukhunathi aqukethe zonke izinhlobo ezine ze-MCTs, kanye nenani elincane lama-LCT. Kodwa-ke, amafutha e-MCT aqukethe amanani aphezulu e-lauric acid (C12) kanye namanani aphansi we-capra fatty acids (C6, C8, ne-C10). Eqinisweni, uwoyela kakhukhunathi uqukethe cishe i-42% lauric acid, okwenza kube omunye wemithombo yemvelo engcono kakhulu yale asidi enamafutha.
Uma kuqhathaniswa namafutha kakhukhunathi, imithombo yobisi ivame ukuba nenani eliphakeme lama-capra fatty acids kanye nengxenye ephansi ye-lauric acid. Obisini, i-capra fatty acids yakha u-4-12% wawo wonke ama-fatty acids, kanti i-lauric acid (C12) yenza u-2-5%.
Ithathwa kanjani?
Amafutha e-MCT ahlala ewuketshezi ekamelweni lokushisa, okwenza kube lula ukuwaxuba kunoma yisiphi isiphuzo osithandayo. Njengoba bengenakunambitheka futhi bengenaphunga, amathuba awapheli! Nazi ezinye izindlela esingathola ngazo umthamo wansuku zonke walesi sengezo esizuzisa kakhulu:
- Hlanganisa ekhofini lasekuseni.
- Hlanganisa ube yi-smoothie yantambama.
- Yishaye ngezinongo zethu esizithandayo
- Ivuse Esiphuzweni Sakho Sangaphambi Kokuzivocavoca
Isihloko esithi Nutrition Review sincoma ukuthi kuqalwe ngemithamo emincane cishe 1/4 isipuni izikhathi eziningana ngosuku futhi kancane kancane ukwandisa umthamo njengoba kubekezelelwe. Ungayithatha iqonde embizeni noma uyisebenzise njengokugqoka isaladi. Kuyenzeka futhi ukupheka ngamafutha, kodwa zama ukuthi ungashisi ngaphezu kuka-65ºC, ngoba amazinga okushisa aphezulu azokwehlisa futhi aphazamise ukunambitheka kwawo.
Nakuba uwoyela we-MCT okwamanje ungenalo izinga lokuthatha eliphezulu elibekezelelekayo, a umthamo omkhulu wansuku zonke wezipuni ezi-4 kuye kweziyi-7 (60 kuye ku-100 ml). Nakuba futhi kungacaci ukuthi yisiphi isikali esidingekayo ukuze uthole izinzuzo zezempilo ezingaba khona, ucwaningo oluningi lusebenzise phakathi kwezipuni ezi-1 nezingu-5 (15 kuya ku-74 ml) ngosuku. Eminye imiphumela engemihle ingagwenywa ngokuqala ngemithamo emincane, njengethisipuni elingu-1 (5 ml) nokwandisa ukudla kwakho kancane. Uma usubekezelelwe, amafutha e-MCT angathathwa yi-spoonful.