Ubwino Wa MCT Mafuta Ndi Njira Zabwino Zogwiritsa Ntchito


Zaka zingapo zapitazi kwakhala kukukwera nkhani zosaneneka za kuchepa thupi, ndi zithunzi zam’mbuyomu komanso pambuyo pake kuti zitsimikizire izi pama TV. Ndipo ngongole yakhala ikupita ku chakudya chimodzi makamaka: zakudya za ketogenic.

Zakudya zamafuta ochepa, zamafuta ochepa zomwe zidapangidwa kale m’ma 1920 ngati njira yochizira khunyu, cholinga cha zakudya za keto ndikupangitsa kuti thupi lanu likhale ketosis ndikusandutsa makina oyaka mafuta. [1]

Nthawi zambiri matupi athu amathamanga pa glycogen, gwero lamphamvu lopangidwa ndi ma carbs omwe timapeza kuchokera kuzakudya monga zipatso, buledi, ndi mbewu. Koma tikadya ma carbs otsika kwambiri pazakudya za keto thupi lathu silikhala ndi shuga wokwanira woti athamangire. Kenako amasintha kugwiritsa ntchito mphamvu ina yotchedwa ketoni yomwe imapangidwa m’chiwindi chifukwa cha kuwonongeka kwa mafuta m’thupi. Izi zimadziwika kuti “kukhala mu ketosis” ndipo ndiye chifukwa chakuwotcha mafuta ndi kuchepa kwa zakudya za keto.

Ngati mukuganiza zopita keto, Mafuta a MCT, othandizira othandizira keto-ochezeka opangidwa ndi mafuta a kokonati (koma zosiyana), ndi imodzi mwazinthu zabwino kwambiri komanso zopindulitsa kwambiri zamafuta zomwe zingakuthandizeni m’njira.

MCTs, zomwe zimaimira ‘medium-chain triglycerides’, ngakhale zili zopindulitsa, ndizosowa kupeza mwachilengedwe mu chakudya chokha, ndichifukwa chake mawonekedwe owonjezera atha kukhala othandiza kwambiri.

Koma kodi mafuta a MCT amagwiritsidwa ntchito bwanji pa ketogenic? Ndipo ndi chiyani chabwino?

Apa tiphwanya chomwe mafuta a MCT ndi phindu lake kuti muthe kusankha ngati mafuta a MCT atha kukhala oyenera paulendo wanu wa keto.

Kodi MCTs ndi chiyani MCT Mafuta?

Kuti timvetsetse mafuta a MCT komanso chifukwa chake ndi opindulitsa, tiyenera kusiya sayansi yoyambira kumbuyo kwa mafuta omwe thupi lathu limagwiritsa ntchito.

Mafuta omanga, omwe amatchedwa fatty acids, amadziwika kuti ndi ma molekyulu angati amkati omwe amapangidwa.

Ali:

Utali Wautali (ma atomu 12-18 kaboni): Mafuta ambiri azakudya zathu ndi ma chain chain (LCTs) aatali. Njira yathu yogaya chakudya imafunikira timadziti ta bile ndi kapamba kuti tiwononge izi kuti zithe kugwiritsidwa ntchito ngati mphamvu.

Chingwe Chachidule (0-6 maatomu a kaboni): Mafuta amchere amfupi kwambiri amapangidwa ndi kutsekula kwa fiber ndi mabakiteriya ochezeka m’matumbo athu. Izi zimagwiritsidwa ntchito kudyetsa matope khoma.

Unyolo Wapakati (7-12 maatomu a kaboni):

Mafuta amchere apakatikati, kapena MCTs, amatha kupezeka pang’ono muzakudya zamkaka monga batala, mkaka, yogurt wamafuta athunthu ndi mafuta amanjedza. Mafuta a kokonati ndiye gwero lolemera kwambiri la MCTs okhala ndi 60%. Ndi njira yapadera amatha kupatukana ndi mafuta athunthu a coconut, omwe amatisiyira mafuta a MCT.

Nazi zabwino zina za MCTs pa keto zakudya:

  • Amagwiritsidwa ntchito mosavuta ngati mphamvu ndi ma cell. Chifukwa cha makina awo apadera a MCT safuna kukumbidwa chimodzimodzi momwe mafuta amadzimadzi amadzichitira.
  • Ma MCT amalowetsedwa mwachangu kenako amatumizidwa molunjika ku chiwindi kuti akagwiritse ntchito nthawi yomweyo mphamvu ndi thupi.
  • MCTs ndi njira yabwino yopezera mphamvu mwachangu mukamadya keto.

Ndipo mosiyana ndi ma LCT, ma MCT amasungidwa ngati ma ketoni mthupi lathu m’malo mwa mafuta amthupi.

Zomwe zili mu MCT Mafuta?

Pali mitundu 4 ya MCTs. Maatomu ochepa a kaboni, ndi osavuta kugaya ndi thupi.

  • caproic acid (C6: 6 maatomu a kaboni)
  • kapuli asidi (C8: 8 maatomu a kaboni)
  • capric acid (C10: 10 maatomu a kaboni)
  • asidi lauric (C12: 12 maatomu a kaboni)

Mafuta oyera a MCT ndi olemera kwambiri pamitundu iwiri iyi yamafuta amtundu wamafuta kuphatikiza:

  • Kapuli asidi (C8): Kudziwika kuti mtundu wa Meto ketogenic wa MCT, umatha kupereka zabwino zingapo zathanzi. Kafukufuku wasonyeza kuti imatha kusintha ma ketoni mwachangu kuposa ma MCT ena, C10 ikubwera yachiwiri. [2]
  • Capric acid (C10): Capric acid, yamangidwa ndi ma molekyulu 10 kaboni. Kusungunuka mwachangu m’maketoni, ndi gwero lalikulu lamphamvu pakupilira komanso kuwonjezeka kwamaganizidwe.

Kodi Mafuta a MCT ndi Mafuta a Kokonati Ndi Amodzi?

Mafuta a MCT amapangidwa ndi mafuta a kokonati ndipo amangokhala ma triglycerides apakatikati (C8, C10 ndipo nthawi zina C12). Mafuta a kokonati ali ndi ma MCT ndi ma LCT.

Kodi Maubwino Ena Ena a MCT Mafuta Ndi Chiyani?

Taphunzira kale kuti kapangidwe kake ka mafuta a MCT amapatsa thupi mphamvu yachangu komanso yoyera yomwe imangotengeka mosavuta ndi ma cell ndipo imangosungidwa ngati mafuta amthupi kuposa ma LCT. [3] Ikhozanso kupatsanso mphamvu zopezera mphamvu, pomwe ikusungani m’malo osala kudya.

Mafuta a MCT adayamikiridwa chifukwa chokhala ndi maubwino ena mthupi ndi m’maganizo, ena mwa iwo zimathandizidwa ndi sayansi.

Ubwino wina wa Mafuta a MCT ndi awa:

  • Mafuta a MCT Angathandizire Kuchepetsa Kunenepa

Popeza mafuta a MCT amakhala ndi zoperewera pafupifupi 10% kuposa mafuta amtundu wautali, kuwonjezeranso pazakudya zanu kumatha kuthandizira kuchepa kwamafuta ndikuchepetsa thupi m’kupita kwanthawi. [4] [5] Ngakhale kuti kafukufuku wina akuyenera kuchitika, kafukufuku wina wa 2008 adapeza kuti anthu omwe amamwa mafuta a MCT ngati gawo la chakudya chochepetsa thupi adataya pafupifupi 3.74 lbs (1.7 kg) kuposa omwe ali mgululi omwe adapatsidwa mafuta. [6]

  • MCT Mafuta Angathandize Kuchepetsa Njala

Kafukufuku wowerengeka adapeza kuti kuwonjezera mafuta a MCT pachakudya chanu kumatha kukupangitsani kudya pang’ono kulimbikitsa kutulutsidwa kwa mahomoni omwe amakupangitsani kukhala okhutira. [7] Kafukufuku wina wonena za amuna onenepa kwambiri adapeza kuti omwe amadya mafuta a MCT amadya pang’ono. [8] Kafukufuku wina wamankhwala abwinobwino omwe amapatsidwa chakudya cham’mawa chokhala ndi MCT, adatha kukhala athanzi mpaka chakudya chamasana komanso amadya pang’ono nkhomaliro. [9]

  • Mafuta a MCT Amatha Kukulitsa Mphamvu

Mafuta a MCT amalimbikitsa matupi athu kuwotcha mafuta mwachangu kuti akhale ndi mphamvu, koma ma keto dieters ambiri komanso kulimbitsa thupi amakonda kutenga mafuta a MCT asanalowe nawo masewera olimbitsa thupi kuti athandizire kupirira kwawo ndikuwonjezera magwiridwe antchito kwinaku akulimbikitsa mafuta ambiri kuwotcha. Ngakhale zotsatira zakufufuza kochita masewera olimbitsa thupi zasakanikirana, mafuta a MCT amathanso kuthandizira pochepetsa kuchuluka kwa lactic acid m’minyewa. An Kafukufuku wakale adapeza kuti mafuta a MCT sangakuthandizireni kugwiritsa ntchito mafuta ambiri m’malo mwa ma carbs a mphamvu, koma oyendetsa njinga omwe amatenga masupuni 1.5 a MCTs ndi chakudya asanayende njinga zamchere (ma asidi omwe ali m’misempha omwe angayambitse kupweteka) ndikupeza kuti kuchita masewera olimbitsa thupi kumakhala kosavuta kuposa iwo omwe amatenga ma LCT [10].

  • Itha Kukuthandizani Kuti Mukhalebe mu Ketosis ndikupatsanso maubwino omwewo kwa omwe Sali pa Zakudya za Keto

Kuphatikiza pa kusala kudya ndi kudya carb yotsika, njira inanso yolowera ketosis ndi kudzera muzowonjezera zomwe zimatchedwa ketoni zosaneneka. Mafuta a MCT ndi mtundu umodzi wa ketone wochulukirapo ndipo amatha kuthandizira kukweza ma ketoni amwazi ngakhale simukutsata zakudya zamafuta zamafuta kapena kusala kudya. Kutenga mafuta a MCT zimapangitsa kuti thupi likhale losavuta mu ketosis, chifukwa chake limatha kupitiliza kuwotcha mafuta osungidwa amthupi ndipo mutha kuonda.

  • Mafuta a MCT Ndi Antimicrobial ndipo Atha Kukhala Abwino Kumatumbo

MCTs yawerengedwa bwino ndikulemba chifukwa cha antifungal and antimicrobial katundu. [11, 12, 13]. Umboni ukuwonetsa kuti ma MCT atha kukhalanso ndi thanzi labwino m’matumbo polimbikitsa mabakiteriya abwino ndikuchepetsa kukula kwa mabakiteriya ena oyipa. [14 ] [15]

  • MCTs Itha Kuthandizira Kupangitsa Ubongo Kulimbikitsanso Ntchito Yazindikiritso

Ubongo wanu sungagwiritse ntchito mafuta ngati mphamvu ngati ziwalo zina, ndipo shuga ikapanda kupezeka, ketoni ndiye gwero lamphamvu kwambiri. [16] Sizosadabwitsa kuti ma keto dieters ambiri amafotokoza kuti akumva bwino akamayang’ana ma MCT tsiku lonse. Ma MCT amalimbikitsa kupanga ketone mthupi, lomwe limadutsa mosavuta cholepheretsa magazi-ubongo kupatsa ubongo wanu mafuta omwe angafunike. Ndizosadabwitsa kuti ambiri amafotokoza kulingalira bwino ndi magwiridwe antchito atatenga mafuta a MCT. Kafukufuku wina wolonjeza adawonetsa achikulire akutsatira keto zakudya kwa milungu 6-12 ali pachiwopsezo cha matenda a Alzheimer’s kuwonetsa kukumbukira. [17] Yesani mafuta a MCT kuti mupatse ubongo wanu mphamvu zomwe zingafunike.

  • Mafuta a MCT Atha Kukhala Oyenera Kukhala Ndi Moyo Wathanzi

Mafuta a MCT atha kukhala chida chabwino kukuthandizani kuti muchepetse zakudya za keto, zomwe zingathandize kuchepetsa kuchuluka kwa mafuta m’thupi m’kupita kwanthawi komanso kukonza thanzi la mtima. Kuchepetsa thupi kokha kungachepetse chiopsezo cha matenda a mtima, koma kafukufuku wina wasonyeza umboni kuti Mafuta a MCT atha kukulitsa cholesterol yathu ya HDL ndikuchepetsa mapuloteni otupa omwe amatchedwa C-reactive protein (CRP) omwe amalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima. [18, 19]

Kodi Njira Zabwino Kwambiri Zogwiritsa Ntchito Mafuta a MCT ndi Ziti?

Popeza mafuta a MCT ndi mafuta opanda utoto wopanda utoto komanso osalowerera ndale popanda kununkhira, mutha kuwagwiritsa ntchito m’njira zosiyanasiyana osasintha kukoma kapena mawonekedwe a chakudya chanu.

Chinthu chimodzi choyenera kudziwa ndikuti popeza mafuta a MCT ali ndi utsi wotsika wa madigiri 325, sayenera kugwiritsidwa ntchito pophika motentha kwambiri ngati kuwotcha kapena kukazinga. Kuti musunge mawonekedwe ake opindulitsa, ndibwino kungowonjezera mafuta a MCT pazakudya zomwe mudaphika kale kapena kuzigwiritsa ntchito pazakudya zochepa.

Kwa iwo omwe ali ndi zakudya za ketogenic, njira yotchuka kwambiri yogwiritsira ntchito mafuta a MCT imalimbikitsidwa mu khofi yanu yam’mawa ya mafuta owonjezera mphamvu kulimbikitsa ubongo wanu ndi thupi kuti muyambe tsiku lanu.

Kugwiritsa ntchito mafuta a MCT:

  • Tengani chakudya chamasana ndi chakudya musanadye kuti mukhale ndi mphamvu komanso kuti mulimbikitse thupi lanu kutentha mafuta tsiku lonse.
  • Tengani mafuta a MCT musanadye nthawi kuti thupi lanu likhale ndi ketone yolimbitsa thupi komanso kuti muchepetse kudya kwanu.

Njira zina zogwiritsa ntchito Mafuta a MCT, onjezerani ku:

  • Smoothies ndi mapuloteni amagwedezeka
  • Mavalidwe a saladi komanso ngati maziko a mayo omwe amadzipangira okha
  • Muziganiza mu yogurt kapena kadzutsa mbale
  • Kuthamangitsidwa ndi zikopa
  • Kulimbikitsidwa mu supu ndi kuviika
  • Maphikidwe a bomba la mafuta a Keto

Ambiri aife sitimadya ma MCT ochulukirapo pazakudya zathu zachizolowezi, chifukwa chake zimatha kutenga makina athu am’mimba miniti kuti tizolowere mafuta a MCT. Ndi mafuta a MCT, ndibwino kuyamba pang’onopang’ono ndikuwonjezeka pang’onopang’ono. Yambani ndi supuni ya tiyi ndikupita kukwera.

Zomwe Muyenera Kuyang’ana mu Mafuta Apamwamba a MCT

Chofunikira kwambiri pakuyang’ana mafuta apamwamba kwambiri a MCT ndikuti amapangidwa kuchokera ku coconut, chifukwa mafuta amanjedza, gwero lina la MCTs, adalumikizidwa ndi kudula mitengo mwachisawawa, kuopseza kusiyanasiyana kwa nyama zamtchire komanso mavuto azikhalidwe komanso chithandizo cha ogwira ntchito.

Onetsetsani kuti mukuyang’ana zowonjezera zowonjezera, zokometsera, kapena zowonjezera (monga mafuta osapatsa thanzi) zomwe zingasinthe phindu la mafuta a MCT.

Njira yomwe mafuta a MCT amapangidwira ndiyofunikanso. Mafuta a MCT amapangidwa ndi njira yotchedwa fractionation. Kuti akwaniritse izi makampani ena amagwiritsa ntchito mankhwala osungunulira zinthu monga hexane, omwe amalumikizidwa ndi vuto la kuwonongeka kwa mitsempha.

Kwa mafuta apamwamba kwambiri a MCT omwe ndi hexane aulere, zosungunulira zaulere komanso zosungira Flora Health Organic MCT Mafuta ndichisankho chapamwamba.

Wopangidwa ndi ma C8 opindulitsa ndi C10 MCTs, supuni imodzi imodzi yotumizira Mafuta a Flora Health Organic MCT amapereka:

  • 14 g yathunthu yama triglycerides apakatikati
  • 7.5 g wa asidi kapuritsi
  • 4.8 g wa capric acid

Opangidwa kuchokera ku coconut osungika bwino, Flora Health Organic MCT Mafuta ndi awa:

  • Wogulitsa organic
  • Amapangidwa pogwiritsa ntchito magawo ozizira omwe safuna mankhwala
  • Wokoma mtima
  • Wosadyeratu zanyama zilizonse + Gluten
  • Osati GMO

Mafuta a Flora Health MCT Angakuthandizeni Ngati:

Mukuyamba pa Zakudya za Keto

Mafuta a MCT atha kuthandizira kukulitsa kupanga kwa ketone, kukulitsa mphamvu ndikuthandizani kuti musinthe mafuta a ketosis. Kwa ena zimathandizanso ndikumwa mphamvu kapena zizindikiritso zomwe ena amamva akamalowa mu ketosis, yotchedwa “keto flu.”

Muli Kale pa Keto

Kuphatikiza Mafuta a MCT pazomwe mumachita nthawi zonse kumatha kukupatsani mphamvu zokuthandizani kukhalabe mu ketosis, kulimbikitsa kupanga ketone, kulimbikitsa mphamvu ndikuwunika pomwe ndikuthandizani kuti mukhale omasuka pakati pa chakudya kuti mukhalebe makina oyaka mafuta.

Simukuchita Keto, koma Mukufunabe Mapindu

Ngakhale simukudya zakudya za keto, kuwonjezera mafuta a MCT pazakudya zanu kumatha kukuthandizani kuti mukhale omasuka ndikuchepetsa zolakalaka pakati pa chakudya, zomwe zingakuthandizeni kudya pang’ono tsiku lonse. Zitha kuthandizanso kukulitsa mphamvu musanalowe ntchito komanso kuthandizira ubongo wanu kukhala ndi mphamvu musanachite ntchito yomwe imafunikira kuyang’ana.

➡ Mukufuna Ubwino wa Mafuta a MCT? Pitani ku Flora Health kuti mugule Mafuta a C8-C10 MCT osasintha



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