Amafutha kakhukhunathi abe enye yezinto zokudla ezempilo ezikhula ngokushesha. Ucwaningo oluqhubekayo luyaqhubeka lwembula ukutholakala okunemithi okubonisa ukuthi amafutha kakhukhunathi ingaba yi-superfood. Olunye ucwaningo luye lwahlola amafutha kakhukhunathi futhi lwabonisa ukuthi lungasiza ngokuzivikela komzimba, ukuphazamiseka kwengqondo, nesifo sikashukela ukubiza amagama ambalwa.
Abacwaningi baphinde bafeze amafutha kakhukhunathi bangasiza ekulahlekelweni kwamafutha, ikakhulukazi ezungeze isisu.
Lokhu okutholakele kuye kwangisiza ekuthengiseni amafutha kakhukhunathi njengamafutha omangaliso okulahlekelwa amafutha. Ukuthandwa kwalesi sitatimende kuye kwabangela abantu abaningi ukuba basebenzise amafutha kakhukhunathi njengengxenye yokunciphisa amanoni omzimba. E-flipside, kukhona ucwaningo lokungabaza kwezimangalo ezihlinzeka ngemibono ephikisanayo, ngakho-ke amafutha kakhukhunathi abonakala ehlala engumphikisana wezempilo nempilo futhi asishiya sizibuza ukuthi umthamo wansuku zonke usiza ngempela ukunciphisa amafutha omzimba. Ingabe konke kuyi-hype?
Umlando wamafutha weKoconut
AmaCoconuts (amaCocos nucifera) avela emthini wekakhukhunathi noma isundu esivela emazweni ashisayo. Babuye babhekwa njenge-drupe ngoba banezinhlaka ezintathu: i-exocarp (ungqimba wangaphandle), i-mesocarp (i-husk yesithelo), ne-endocarp (izithelo). Isithelo sikakhukhunathi sesiphelile futhi sisetshenziselwa imithi ngaphezu kwezizukulwane eziningi. Nakuba izithelo ezivamile eziqhingini zaseMalaysia nasePhilippines, amafutha kakhukhunathi manje asakazeke futhi asetshenziswa emhlabeni wonke.
Ingabe i-Fat Healthy?
Amafutha kakhukhunathi aqukethe inqwaba yama -fatty acid acids (MCFAs) . Lapho amafutha ekhishwa inyama ekhanda yococonut (i-virgin coconut), inani lama-MCFA liyakwazi ukukhuphuka libe ngamaphesenti angu-85. I-Medium chain fatty acids i-lipids isetshenziswe kalula futhi ingagcinwa ngezicubu ze-adipose njenge-fat chain chain acids (LCFAs).
Ngenxa yokuthi i-MCFA inomshini omfushane wamakhemikhali, ingaxhunywe yi-tract emathunjini futhi ihanjiswe esibindi. Uma ama-acid acids afinyelela esibindi ahlanganiswa amandla. Le nqubo ivumela ithuba elincane le-MCFAs ukudala izitolo ze-fat.
Ngoba amafutha kakhukhunathi ahluke kakhulu kunamanye amafutha ekudleni kwethu, angabhekwa njengamafutha enempilo. Ama-fatty acety acids (MCFAs) yilokho okwahlukanisa namanye amafutha noma amafutha. Ama-MCFA ahlungwa ngokuhlukile, okuholele amafutha kakhukhunathi ukuze asetshenziswe njengendlela yokwelashwa ngezimo eziningi zezokwelapha.
Ukunciphisa I-Fat Body?
Ngingathatha yini isipuni samafutha kakhukhunathi nsuku zonke ukusiza ukunciphisa amafutha omzimba? Lokhu sekube ngumbuzo odumile phakathi kwabantu abadala abakhuthele, abagijimi, kanye nabantu abafuna ukulahlekelwa isisindo. Abantu abaningi sebeseqalile ukugcwalisa amafutha kakhukhunathi kule nzuzo yezempilo.
Kubonakala sengathi indlela ephakathi kwamanoni e-medium-chain (MCFAs) eguguzwa ngayo iyasiza ekukhuliseni umzimba futhi ukwandisa amandla. Ukwanda kwemetabolism kwandisa ikhono lethu lokushisa amafutha. Ngenxa yalokhu, amafutha kakhukhunathi abe yisisekelo sokudla okunemidlalo futhi uye waboniswa ukuthuthukisa ukusebenza kwezemidlalo. Imiphakathi eminingi yezemidlalo neziphuzo manje zisebenzisa amafutha kakhukhunathi njengezithako ezimakethe.
Amafutha kakhukhunathi kubonakala enomphumela omuhle ekutheni umzimba wethu ukhululeke kanjani. Lokhu kuye kwavuselela ucwaningo ukuze kuhlolwe ukuthi ngabe i-ococonut ingasetshenziswa kanjani ukuphathwa kwesisindo. Ukuze wazi ukuthi ukuthatha i-dose yansuku zonke yamafutha kakhukhunathi kusebenza ukunciphisa amafutha, kudingeka sibheke ubufakazi.
Ucwaningo nokuthola
Amafutha kakhukhunathi athole ukubuyekezwa ngokuhlukumezeka ngezinzuzo eziningi zezempilo kuhlanganise nokunciphisa amafutha omzimba . Sibonile ukuthi kuthengiswa njengamafutha enempilo ukuze kube nempilo efanele. Izidumi ziyayisebenzisa futhi izondlo ziyancoma amafutha kakhukhunathi njengengxenye yokudla okunempilo. Lokhu konke kuhle futhi kuhle kodwa ngaphandle kobufakazi bokusekela izimangalo, kungumlomo nje.
Imithombo e-inthanethi efana ne-US National Institutes of Health PubMed yindawo enhle yokubheka izihloko zokwenza ucwaningo ezinokwethenjelwa nokuthola.
Ucwaningo oluqhubekayo luye lwahlola izinzuzo zezempilo zamafutha kakhukhunathi.
Isifundo 1
I-athikili eshicilelwe kuma-National Institutes of Health ibonisa ukuthi amafutha kakhukhunathi akhuthaza ukunciphisa ukukhuluphala kwesisu. Ucwaningo olwenziwe ngokungahleliwe olwenziwe ngokuphindaphindiwe lwaqhutshwa kwabesifazane abangu-40 abaneminyaka engama-20 kuya kwengu-40. Abahlanganyeli babehlukaniswe ngamaqembu amabili athola ama-tablespoons amabili we-soya noma amafutha kakhukhunathi nsuku zonke esikhathini esingamaviki angu-12. Laba besifazane bafundiswe ukuba balandele ukudla okuphansi kwekhalori (1000-1200cal / usuku) bese uhamba imizuzu engu-50 ngosuku. Idatha yemitholampilo yayiqoqiwe ngesonto elilodwa ngaphambi kweviki elilodwa ngemuva kwesikhathi sokuhlolwa.
Iqembu lamafutha kakhukhunathi libonisa ukwanda kwe-high-density lipoprotein (HDL) ye-cholesterol uma kuqhathaniswa nokwehla kwabesifazane abathatha amafutha we-soya. I-cholesterol ye-HDL yizinto ezinhle esizifunayo kumazinga aphezulu emzimbeni wethu. Abahlanganyeli abadla amafutha kakhukhunathi banciphisa ne-low-density lipoprotein (LDL) ye-cholesterol ngenkathi iqembu le-soya landa. I-cholesterol ye-LDL yizinto ezimbi esizifunayo emazingeni aphansi emzimbeni wethu.
Womabili amaqembu athola ukwehla kwenani lomzimba (BMI) kodwa iqembu elilodwa kuphela elithatha i-ococonut likhuluhliswa ngobukhulu bomzimba. Ingqikithi ye-cholesterol yanda eqenjini ithatha amafutha e-soya futhi yehlelwa ukuba abesifazane baxube ngamafutha kakhukhunathi. Ngokuphambene nomunye ucwaningo, lokhu okutholakele kubonisa ukuthi amafutha kakhukhunathi awaphakamisi ama-cholesterol futhi akhuthaza ukunciphisa umzimba emzimbeni.
Isifundo 2
I- Journal of the Academy of Nutrition and Dietetics yanyathelisa ukuhlaziywa okubandakanya ukuhlolwa okuningi kwi-triglycerides (chain) ye-chain (MCTs) kanye nokubunjwa komzimba. Njengoba izimpendulo ezixubekile ezizungezile ze-MCTs zifana namafutha kakhukhunathi, bazizwa kubalulekile ukuhlola izifundo. Baqhathanisa izilingo eziyishumi nane ezihlukene zokuhlola i-MCTs ne-triglycerides ende (LCTs). Umgomo kwakuwukubona ukuthi ngabe i-MCTs yenzani ukwandisa umzimba nokuthuthukisa ukushisa kwamafutha emzimbeni .
Ukuthola okuhlangene kukhombise ama-fatty acid acids (MCFAs) ukuthuthukisa ukubunjwa komzimba uma kuqhathaniswa namafutha ahlanganiswe isikhathi eside. Abacwaningi abacwaninga ukuthatha i-MCFA njengamafutha kakhukhunathi behla ngesisindo, isisindo somzimba, namaphesenti amafutha omzimba.
Nakuba kwabikwa ukuthi izifundo eziningi azidingeki ngolwazi olwanele futhi zitholakale zithandana kwezohwebo, ukubonwa kwabo konke kwahlala kulungile. Ukuhlaziywa kweziphetho kuboniswe ukuthi ama-MCFA angakwazi ukunciphisa kakhulu isisindo somzimba nokubunjwa. Bancoma izifundo eziqhubekayo ezinkulu, eziklanyelwe kahle ukuqinisekisa ukuphumelela kwama-MCFA kanye nomthamo ofanele wokunciphisa amafutha omzimba.
Isifundo 3
Ukutadisha umshayeli kwaqhutshwa eMalaysia ngama-obese angamashumi amabili kodwa abahlanganyeli abanempilo. Inhloso yocwaningo kwakuwukucacisa ukuthi uma amafutha kakhukhunathi amancane anciphisa amafutha esiswini. Amavolontiya okutadisha ayephakathi kweminyaka engama-20 kuya kwengu-51 ubudala.
Umhlanganyeli ngamunye waba nokuhlolwa kwemitholampilo nokulinganisa ngaphambi nangemva kwesikhathi sesilingo. Banikezwa ama-tablespoons amabili (30ml) we-okhuni okhukhunathi amafutha ahlukaniswe ngamanani amathathu ½ ihora ngaphambi kokudla ukudla okwakhiwe. Ucwaningo lwenziwe ngaphezu komjikelezo weviki ayisithupha.
Ngokusho kokuthola ucwaningo, ukusetshenziswa kwamafutha kakhukhunathi okubhalwa yiwo wonke amavolontiya kubonisa ukwehla kwamafutha esiswini, ikakhulukazi abahlanganyeli besilisa. Ukunciphisa kwamaphesenti omzimba womzimba kanye nenombolo yomzimba womzimba (BMI) nakho kwabikwa. I-Virgin kakhukhunathi yamafutha kakhukhunathi eline-medium-chain fatty acids (i-MCFAs) ibonakala iyindleko engabizi futhi ephephile yokunciphisa amafutha omzimba.
Ukulinganiselwa kwalolu cwaningo kufaka phakathi ucwaningo lokuba nesikhathi esifushane futhi asinakho iqembu lokulawula. Kwaphawula nokuthi isifundo somshayeli asifaki ukulandelelwa isikhathi eside kwabahlanganyeli. Ucwaningo olwengeziwe luyanconywa ukuqinisekisa izinzuzo zezempilo zamafutha kakhukhunathi.
Isifundo 4
Esinye isifundo saqhathanisa amafutha omnqumo we-triacylglycerol (MCT) emafutheni omnqumo, ngokuyinhloko i-chain long fatty acids. Inhloso yocwaningo kwakuwukunquma ukuthi amafutha e-MCT anciphise amafutha omzimba futhi isisindo singcono kunamafutha omnqumo.
Ucwaningo lwaluhlanganisa inani elingaphezu kuka-49 ngokweqile kodwa ngamanye amadoda nabesifazane abanempilo abaneminyaka engama-19 kuya ku-50. Ngaphambi kokutadisha, umuntu ngamunye wagcwalisa ukuhlolwa kwezokwelapha okufaka izilinganiso, ukuhlolwa okugcwele kwe-DXA, ukuhlola kwe-CT, kanye nama-X ray. Ukuhlolwa kwaphindaphindiwe ekupheleni kwesilingo samaviki angu-16.
Abathintekayo besilisa bafundiswe ukuba badle ukudla okuhleliwe okungama-calories angu-1800 nsuku zonke futhi abesifazane basebenzisa amakholori angu-1500. Ingxenye yokudla kwakuyi-muffin yokuhlolwa ebhakwa ngama-gramu ayi-10 we-triacylglycerol (i-MCT) yamafutha noma amafutha omnqumo . Amavolontiya ahlukaniswa ngamaqembu angahleliwe futhi angazi uhlobo lwamafutha emfinini abayidla nsuku zonke.
Labo abadla ama-muffin ngamafutha e-MCT babonisa ukulahlekelwa okukhulu kwesisindo somzimba uma kuqhathaniswa neqembu lamafutha omnqumo. Nakuba bobabili amaqembu wehlelwe ngamaphesenti amafutha omzimba womzimba nomzimba we-fat fat, imiphumela yeqembu le-MCT yayibalulekile.
Ucwaningo lweziphetho lubonisa ukuthi amafutha e-MCT njengengxenye yesisindo sokulahlekelwa kwesisindo iholela ekunciphiseni kwamafutha omzimba. Kwaphawula nokuthi kwakungcono uketshezi lwe-fat (okuvuthayo) nge-supplementation yamafutha e-MCT.
Ngakho-ke, Ngifanele Ngiyithathe Nsuku Zonke?
Amafutha kakhukhunathi, ikakhulukazi amafutha kakhukhunathi amancane, acebile ngama-fatty acids acids ukuthi njengengxenye yokudla okunempilo, okunokhalori okunciphisa umzimba kunganciphisa amandla omzimba. Ngamafutha enempilo angabandakanywa nokudla kwethu kwansuku zonke. Ngaphambi kokuba uqale ukuyidla nsuku zonke, phawula ukuthi ngisho namafutha enempilo aphezulu khalori. Amafutha kakhukhunathi aqukethe 14 amagremu amafutha ngesipuni esisodwa ekhonzayo namakhalori angu-120. Ngokusho kocwaningo, ukudla okunamafutha ama-20-30% wekhalori lethu lezinsuku zonke kuthiwa lilungele impilo nempilo. Lokhu kufanele kucatshangelwe ngaphambi kokufinyelela kuleso sipuni samafutha kakhukhunathi.
> Imithombo:
Assunção ML et al., Abstract, Imiphumela ye-oyela kakhukhunathi edlayo emaphrofayilini we-biochemical kanye ne-anthropometric yabesifazane abaveza ukukhuluphala kwesisu, i- National Institutes of Health , 2009
> U-Karen Mumme et al., Abstract, Imiphumela ye-Medium-Chain Triglycerides ku-Weight Loss kanye nokuBumbiswa komzimba: Ukuhlaziywa kwe-Meta-Ukuhlolwa kwemizamo elawulwa ngokungahleliwe, Journal of the Academy of Nutrition and Dietetics , 2015
> I-Kai Ming Liau et al., IsiFundo Sokuhlola I-Open-Label Pilot Study yokuhlola Ukusebenza Nezokuphepha kwe-Virgin Amafutha Kakhukhunathi ekunciphiseni i-Visceral Adiposity, i- ISRN Pharmacology , ngo-2011
> Marie-Pierre St-Onge et al., Ukudla okuphambene nesisindo okubandakanya ukusetshenziswa kwamafutha we-triacylglycerol okuholela phakathi kwesisindo esikhulu kanye nokulahleka kwamandla kunamafutha omnqumo, i- American Society for Clinical Nutrition , ngo-2008