Mafuta a kokonati ndi imodzi mwa zakudya zolimbitsa thupi zofulumira kwambiri. Kafufuzidwe kafukufuku akupitiriza kufotokoza zotsatira zabwino za mankhwala zomwe zimasonyeza kuti kokonati mafuta ingakhale bwino kwambiri. Kafukufuku wina wasanthula mafuta a kokonati ndipo amasonyeza kuti akhoza kuthandizira kuteteza thupi, matenda a ubongo, ndi matenda a shuga kuti atchulepo owerengeka chabe.
Ofufuza apeza kuti mafuta a kokonati amathandizira kutaya mafuta, makamaka m'mimba.
Zofufuza izi zathandiza kwambiri kugulitsa mafuta a kokonati monga mafuta ozizwitsa kuti athetse mafuta. Kutchuka kwa mawuwa kwachititsa anthu ambiri kugwiritsira ntchito kokonati mafuta monga mankhwala othandizira kuchepetsa mafuta a thupi. Pa flipside, pali kafukufuku wosakayikira pazinthu zomwe zimapereka maganizo otsutsa, kotero mafuta a kokonati akuwoneka kuti akutsutsanabe ndi thanzi labwino ndi thanzi ndipo amatifunsa ngati mlingo wa tsiku ndi tsiku umathandizira kuchepetsa mafuta. Kodi zonsezo ndizosavuta?
Mbiri ya Mafuta a Konkoni
Kokonati (Cocos nucifera) amachokera ku mtengo wa kokonati kapena kanjedza yochokera kumadera otentha. Amagwiritsidwanso kuti ndi drupe chifukwa amakhala ndi zigawo zitatu: mchere (kunja), mesocarp (mankhusu a chipatso), ndi endocarp (chipatso). Zipatso za kokonati zatha ndipo zimagwiritsidwa ntchito mankhwala m'mibadwo yambiri. Ngakhale chipatso chofala kuzilumba za Malaysia ndi Philippines, mafuta a kokonati tsopano akufala ndipo amagwiritsidwa ntchito padziko lonse lapansi.
Kodi ndi Fatayi Yathanzi?
Mafuta a kokonati ali ndi mavitamini ambiri omwe amatha kusinthana (MCFAs) . Mafuta akachotsedwa ku nyama ya kokonati (virgin kokonati mafuta), kuchuluka kwa MCFA kumatha kuwonjezeka mpaka 85 peresenti. Mpaka wamkati wamchere mafuta acids ndi lipids minofu mosavuta osati kusungidwa mu adipose minofu monga yaitali-unyolo mafuta acid (LCFAs).
Chifukwa chakuti MCFA imakhala ndi tizilombo tating'ono ting'onoting'ono timene timatulutsa timatenda ting'onoting'ono tomwe timatulutsa m'mimba. Mafuta akakhala ndi chiwindi amatha kukhala ndi mphamvu. Izi zimapereka mpata wochepa wa MCFA kuti apange malo ogulitsa mafuta.
Chifukwa mafuta a kokonati ndi osiyana kwambiri ndi mafuta ena mu zakudya zathu, amatha kuona ngati mafuta abwino. Mafuta ocheperako amatha (MCFAs) ndi omwe amasiyanitsa ndi mafuta kapena mafuta ena. Ma MCFA amachotsedwa mosiyana, omwe amachititsa mafuta a kokonati kuti agwiritsidwe ntchito monga mankhwala ochiritsira matenda ambiri.
Kuchepetsa Mafuta a Thupi?
Kodi ndingatenge supuni ya mafuta a kokonati tsiku lililonse kuti ndithandizire kuchepetsa mafuta? Ichi chakhala funso lodziwika pakati pa anthu achikulire okhudzidwa, othamanga, ndi anthu omwe akufuna kutaya thupi. Anthu ambiri ayamba kuwongolera mafuta a kokonati kuti athandizidwe.
Zikuwoneka momwe njira zamakono zamakono zimagwirira ntchito (MCFAs) zimagwidwa zothandizira kulimbikitsa kagayidwe kameneka ndi kuonjezera mphamvu. Kuwonjezeka kwa kagayidwe kake kumawonjezera mphamvu yathu yotentha mafuta. Chifukwa chaichi, mafuta a kokonati akhala ochepa kwambiri pa masewera olimbitsa thupi ndipo awonetsedwa kuti apange masewera olimbitsa thupi. Mitundu yambiri ya masewera ndi zakumwa tsopano ikugwiritsa ntchito mafuta a kokonati ngati chogulitsa.
Mafuta a kokonati amathandiza kuti thupi lathu likhale ndi mavitamini komanso mafuta. Izi zapangitsa kufufuza kuti zitsimikizire ngati kokonati mafuta ingagwiritsidwe ntchito poyang'anira kulemera. Kuti mudziwe ngati kumwa mankhwala a kokonati tsiku ndi tsiku kumathandiza kuchepetsa mafuta, tiyenera kuyang'ana umboni.
Kafukufuku ndi Zofufuza
Mafuta a kokonati adalandira ndemanga zowonongeka chifukwa cha zambiri za thanzi kuphatikizapo kuchepa kwa mafuta . Ife tawona kuti amagulitsidwa ngati mafuta abwino kuti akhale ndi thanzi labwino. Odyera akugwiritsa ntchito ndipo odyetserako zakudya akuyamikira kokonati mafuta monga gawo la zakudya zabwino. Zonsezi ndi zabwino komanso zabwino koma popanda umboni wotsimikizira zomwe akunenazo, ndikumva chabe.
Zochokera ku intaneti monga US National Institutes of Health PubMed ndi malo abwino kuti muwone nkhani zodalirika za kafukufuku ndi zofufuza.
Kafukufuku wamakono wapenda za thanzi la kokonati.
Phunziro 1
Nkhani yomwe inalembedwa ku National Institutes of Health imasonyeza kuti mafuta a kokonati amachepetsa kuchepa kwa m'mimba. Phunziro lopanda phungu lachidziwitso linachitidwa pa amayi 40 a zaka zoyambira 20 mpaka 40. Ophunzirawa adagawanika m'magulu awiri kulandira ma supuni awiri a soya kapena kokonati tsiku lililonse pa sabata 12. Akaziwa adalangizidwanso kuti azitsatira chakudya chochepa (1000-1200cal / tsiku) ndikuyenda kwa mphindi 50 patsiku. Dongosolo lachipatala linasonkhanitsidwa sabata imodzi isanakwane ndipo sabata imodzi pambuyo pa nthawi yoyesedwa.
Gulu la mafuta a kokonati linasonyeza kuwonjezeka kwapamwamba kwambiri kwa lipoprotein (HDL) cholesterol poyerekeza ndi kuchepa kwa amayi omwe akumwa mafuta a soya. Chotupa cha HDL ndi zinthu zabwino zomwe timafuna pazigawo zapamwamba m'thupi lathu. Omwe akudya mafuta a kokonati amanchepetsanso mchere wotchedwa lipoprotein (LDL) cholesterol pamene gulu la soya liwonjezeka. Cholesterol ya LDL ndi zinthu zoipa zomwe timafuna pamagulu a m'mitima yathu.
Magulu onsewa anali ndi dontho la mthupi (BMI) koma gulu lokha limatenga mafuta a kokonati. Mafuta onse a cholesterol anakula m'magulu otenga mafuta a soya ndipo adacheperapo kuti amayi aziwonjezera mafuta a kokonati. Mosiyana ndi kafukufuku wina, zotsatirazi zikusonyeza kuti kokonati mafuta siikweza mafuta m'thupi ndipo imalimbikitsa kuchepetsa mafuta m'thupi.
Phunziro 2
Journal of the Academy of Nutrition and Dietetics inafotokoza kafukufuku omwe anaphatikiza mayesero ambiri pa mndandanda wa minofu ya triglycerides (MCTs) ndi maonekedwe a thupi. Ndi ndemanga zotsatizana zoterezi zokhudzana ndi MCTs monga kokonati mafuta, iwo amawona kuti n'koyenera kufufuza maphunzirowo. Iwo ankafanizira mayesero khumi ndi atatu omwe akuyesa MCTs ndi minofu yaitali triglycerides (LCTs). Cholinga chake chinali kudziwa ngati MCTs inachititsa kuti thupi liwonjezeke komanso kuti mafuta aziwotcha thupi .
Zomwe anapezazo zinasonyeza kuti medium-chain chain fatty acids (MCFAs) zimathandiza kuti thupi likhale losiyana poyerekeza ndi mafuta omwe amamanga kwambiri. Ofufuza omwe amatenga MCFA monga mafuta a kokonati anacheperachepera, chiuno chozungulira, ndi mafuta a thupi.
Ngakhale kuti adanenedwa kuti maphunziro ambiri sankadziwa zambiri ndipo amatha kupeza malonda, malingaliro awo onse anakhalabe othandiza. Kufufuza kumeneku kunapangitsa kuti MCFA ikhale yochepetsetsa kulemera kwa thupi ndi kuwerengedwa. Amalimbikitsa maphunziro akuluakulu, omwe amapangidwa bwino kuti atsimikizire kuti ma MCFA ndi othandiza komanso mlingo woyenerera wa kuchepa kwa mafuta.
Phunziro 3
Phunziro la oyendetsa ndege linayendetsedwa ku Malaysia pa makumi awiri kapena awiri koma osakhala ndi thanzi labwino. Cholinga cha kafukufuku chinali kudziwa ngati mafuta a kokonati amwali amachepetsa mafuta a m'mimba. Ophunzirawo anali pakati pa zaka zapakati pa 20 ndi 51.
Wophunzira aliyense adayesedwa ndi kuchipatala musanayambe komanso pambuyo pake. Anapatsidwa makapu awiri (30ml) a mafuta a kokonati a virgin omwe amakhala ora limodzi ½ ola limodzi asanadye chakudya choyenera. Kafukufukuyu anachitidwa pa mphindi zisanu ndi imodzi.
Malinga ndi kafukufuku wopeza, mafuta a kokonati amtundu wa onse omwe adzipereka amasonyeza kuchepa kwa mafuta a m'mimba, makamaka kwa amuna. Kuchepetsa kulemera kwa thupi la thupi ndi chiwerengero cha thupi (BMI) kunanenedwa. Mafuta a Virgin a kokonati omwe ali olemera m'matope omwe amatha kusakanikirana (MCFAs) amawoneka ngati otsika mtengo komanso othandizira kuti thupi lichedwe.
Zoperekera za phunzirolo zinaphatikizapo kufufuza kukhala kwa nthawi yayitali ndipo alibe gulu lolamulira. Zinazindikiranso kuti phunziro la woyendetsa sitimaphatikizapo kutsata kwa nthawi yaitali kwa ophunzirawo. Kafukufuku wina akulimbikitsidwa kuti atsimikizire ubwino wa thanzi la kokonati mafuta.
Phunziro 4
Kafukufuku wina anayerekezera mafuta olemera a triacylglycerol (MCT) mafuta a maolivi, makamaka mchere wautali wa mafuta. Cholinga cha kafukufuku chinali kudziwa ngati mafuta a MCT adachepa thupi ndi kulemera kuposa mafuta a maolivi.
Kafukufukuyu anaphatikizapo chiwerengero cha 49 oposa thanzi koma kenako amuna ndi akazi omwe ali ndi thanzi labwino kuyambira zaka 19 mpaka 50. Asanaphunzire, munthu aliyense anamaliza kafukufuku wa zachipatala zomwe zimaphatikizapo miyeso, mawonekedwe athunthu a thupi la DXA, CT, ndi X-rays. Mayeserowa anabwerezedwa pamapeto pa nthawi yoyesera ya masabata 16.
Ophunzira aamuna adalangizidwa kuti adye zakudya zopangidwa ndi makilogalamu 1800 tsiku ndi tsiku ndipo akazi adadya makilogalamu 1500. Gawo lina la zakudya linali muffine ya muffin yokhala ndi ma gramu 10 a maulendo olemera omwe amachititsa triacylglycerol (MCT) mafuta kapena maolivi . Odziperekawo adagawanika m'magulu osadziwika ndipo sakudziwa mtundu wa mafuta mu muffin omwe amadya tsiku ndi tsiku.
Anthu amene ankadya ma muffins omwe anali ndi MCT mafuta anawonetsa kuwonongeka kwakukulu kwa thupi poyerekeza ndi gulu la mafuta a maolivi. Ngakhale magulu awiriwa adachepetsa kuchuluka kwa mafuta a thupi ndi thunthu mafuta, zotsatira za gulu la MCT zinali zofunika.
Kafukufuku wogwira ntchito akusonyeza kuti MCT mafuta monga gawo la kulemera kwa thupi limapangitsa kuti kuchepa kwa mafuta kunenepa. Chinanso chinapangidwa kuti mafuta okwaniridwe atsopano (otentha) ndi MCT mafuta supplementation.
Kotero, Ndiyenera Kuzitenga Tsiku Lililonse?
Mafuta a kokonati, makamaka a virgin a kokonati mafuta, ali olemera mu sing'anga-manyowa mafuta amachititsa kuti monga gawo labwino, calorie-chakudya choyenera akhoza kuchepetsa mafuta thupi. Ndi mafuta abwino omwe angaphatikizidwe mu chakudya chathu cha tsiku ndi tsiku. Musanayambe kudya tsiku lililonse, onetsetsani kuti ngakhale mafuta omwe ali ndi thanzi ali olemera kwambiri. Mafuta a kokonati ali ndi magalamu 14 a mafuta pa supuni imodzi yotumikira ndi makilogalamu 120. Malingana ndi kafukufuku, mafuta omwe amadya 20-30 peresenti ya makilogalamu athu a tsiku ndi tsiku amatchulidwa kuti ndi abwino kwambiri pa thanzi labwino. Izi ziyenera kuganiziridwa musanafike pa spoonful ya kokonati mafuta.
> Zotsatira:
Assunção ML et al., Zowonongeka, Zotsatira za mafuta a kokonati ya zakudya pa biochemical ndi mauthenga achimake a amayi omwe akupereka kupweteka m'mimba, National Institutes of Health , 2009
> Karen Mumme et al., Abstract, Zotsatira za Triglycerides Chakumapeto Kwa Zolemera Kulemera kwa Thupi ndi Kupanga Thupi: A Meta-Analysis of Randomzed Controled Trials, Journal of the Academy of Nutrition and Dietetics , 2015
> Kai Ming Liau et al., Open-Label Pilot Study kuti Aone Kugwira Ntchito ndi Kutetezeka kwa Ma Virgin a Mtengo wa Kakhudzi, Pochepetsa Kukula kwa Mavenda, ISRN Pharmacology , 2011
> Marie-Pierre St-Onge et al., Zakudya zoperekera kulemera kwa thupi zomwe zimaphatikizapo kumwa mafuta a triacylglycerol amachititsa kulemera kwakukulu ndi kuchepa kwa mafuta kuposa mafuta a American Society for Clinical Nutrition , 2008