Mkpụrụ mmanụ oyibo ọ nwere ike inyere gị aka ịkwụsị ibu?

Ndinaya

• Gini mere eji achicha oyion dika mmanu-ibu?
• Aki oyibo mmanụ vs. MCT mmanụ
• Nwere ike bulie mmetụta nke izu ezu
• Kedu ihe nyocha ahụ kwuru?
• Mmetụta zuru ezu
• Mmetụta na ọnwụ ọnwụ
• Isi okwu
• Aki oyibo mmanụ Hacks Need Mkpa Knowmara

Site na ime ka akpụkpọ gị dị nro ma dị nro iji belata ọkwa shuga ọbara gị, a na-ejikọta mmanụ aki oyibo na ọtụtụ nkwupụta ahụike.

Ọnwụ ibu so kwa na ndepụta nke uru metụtara nri mmanụ aki oyibo. Dị ka ndị dị otú a, ọtụtụ ndị na-achọ ịkwụsị ibu arọ na-agbakwunye mmanụ a na-ekpo ọkụ na nri ha, nri nri, na ihe ọveraụveraụ ha, gụnyere ihe ọ includingụ coffeeụ kọfị na smoothies.

Otú ọ dị, dị ka ọtụtụ ihe eji eme ka a kpọsaa dị ka mgbọ anwansi maka ụkọ ọnwụ, mmanụ oyibo nwere ike ọ gaghị abụ ihe ngwọta dị nfe dị mfe ọ gbawara ka ọ bụrụ.

Isiokwu a na-enyocha ma aki oyibo mmanụ nwere ike inyere gị aka ịkwụsị ibu.

Gini mere eji achicha oyion dika mmanu-ibu?

Ọ bụ ezie na obi abụọ adịghị ya na mmanụ aki oyibo bụ abụba dị mma, o doghị anya ma ngwaahịa a ọ na-ewu ewu ọ dị irè maka ọnwụ dị ka ọtụtụ mmadụ na-ekwu.

Aki oyibo mmanụ vs. MCT mmanụ

Nkwenkwe na mmanụ a na-abata uru ọnwụ dị ukwuu dabere na nkwupụta na ọ nwere ike belata agụụ, yana eziokwu ahụ na ngwaahịa aki oyibo nwere abụba ụfọdụ akpọrọ usoro-triglycerides (MCTs).

A na-eme MCT dị iche iche karịa triglycerides dị ogologo (LCTs), nke a na-ahụ na nri dị ka mmanụ oliv na bọta bekee. MCTs gụnyere capric, caprylic, caproic, na lauric acid - ọ bụ ezie na enwere esemokwu ụfọdụ gụnyere lauric acid na ụdị a.

N'adịghị ka LCT, 95% nke MCT na-adị ngwa ngwa ma banye n'ime ọbara - kpọmkwem ụzọ mgbatị nke imeju - ma jiri ya mee mmanụ ọkụ ozugbo ().

MCTs dịkwa obere karịa LCTs ka echekwara dị ka abụba (,,).

Ọ bụ ezie na MCTs nwere ihe dịka 50% nke abụba dị na mmanụ aki oyibo, enwere ike ịnọrọ ha wee mee ka ọ bụrụ ngwaahịa naanị ha, nke pụtara mmanụ aki oyibo na mmanụ MCT abụghị otu ihe ().

Aki oyibo nwere 47.5% lauric acid na ihe na-erughị 8% capric, caprylic, na caproic acid. Ọ bụ ezie na ọtụtụ ndị ọkachamara na-ekepụta lauric acid dị ka MCT, ọ na-eme dị ka LCT n'ihe banyere absorption na metabolism (6).

Kpọmkwem, naanị 25-30% nke lauric acid na-etinye uche site na veranda ụzọ, ma e jiri ya tụnyere 95% nke MCT ndị ọzọ, yabụ na ọ nweghị otu mmetụta ahụ ike. Nke a bụ ihe kpatara nhazi ya dị ka MCT bụ arụmụka ().

Ọzọkwa, mgbe ụfọdụ ọmụmụ achọpụtala na mmanụ MCT mụbara mmetụta nke njupụta na mmụba dị arọ, ha jiri mmanụ dị elu na capric na acid caprylic na obere lauric acid, nke na-adịghị ka ihe mejupụtara mmanụ aki oyibo (6).

Maka ebumnuche ndị a, ndị ọkachamara na-arụ ụka na ekwesighi ịkwalite mmanụ aki oyibo ka enwee mmetụta dịka mmanụ MCT, na nsonaazụ sitere na ọmụmụ MCT metụtara oke ọnwụ enweghị ike ịpụta mmanụ na aki oyibo ().

Nwere ike bulie mmetụta nke izu ezu

Aki oyibo mmanụ nwere ike ịbawanye mmetụta nke izu ezu ma melite agụụ agụụ.

Nnyocha egosila na ịgbakwunye nri ndị nwere abụba dịka mmanụ aki oyibo na nri nwere ike ịba ụba olu, na-ebute mmetụta zuru oke nke izu ezu karịa nri ndị nwere obere abụba ().

Nnyocha ụfọdụ egosila na iri nri juputara na abụba zuru oke nwere ike ibute oke karịa iri nri n'ụba abụba. Otú ọ dị, nchọpụta ndị ọzọ kwubiri na mmetụta nke izu ezu adịghị emetụta ọkwa saturation acid (,).

Ya mere, o doro anya ma ọ bụrụ na ịhọrọ mmanụ oyibo karịa ụdị abụba ndị ọzọ bụ uru ọ bụla bara uru maka ịmetụta mmetụta nke njupụta.

N'ikpeazụ, ụlọ ọrụ na-ahụ maka nri na usoro mgbasa ozi na-eji ọmụmụ ihe mmanụ MCT eme ihe mgbe nile iji kwado nkwupụta banyere ogo zuru oke nke mmanụ aki oyibo. Ma, dị ka e kwuru n'elu, ngwaahịa abụọ a abụghị otu ().

Aki oyibo nwere ike ịkwalite mmetụta nke izu ezu, o nwekwara abụba ndị a maara dị ka MCT, nke jikọtara ya na uru ahụike. Otú ọ dị, mmanụ oyibo ekwesịghị ịdị mgbagwoju anya na mmanụ MCT, n'ihi na mmanụ ndị a dị iche iche ma ghara inye otu uru ahụ.

Kedu ihe nyocha ahụ kwuru?

Nnyocha egosila na iri mmanụ aki oyibo nwere ike belata mbufụt, bulie ogo HDL cholesterol na-echekwa obi, ma kwalite insulin sensitivity (,,).

N'agbanyeghị nke ahụ, ọ bụ ezie na ọtụtụ ọmụmụ na-ejikọta mmanụ MCT na ọnwụ ọnwụ, nyocha na mmetụta mmanụ aki oyibo na ọnwụ ọnwụ.

Ọtụtụ nnyocha ụmụ mmadụ achọpụtala na oriri mmanụ MCT nwere ike ịkwalite mmetụta nke njupụta na iji dochie LCTs na MCTs nwere ike iduga nha dị arọ (,).

Ma cheta, nsonaazụ sitere na ọmụmụ mmanụ MCT ekwesịghị itinye ya na mmanụ aki oyibo ().

N'ezie, ọ bụ naanị ọmụmụ ole na ole nyochara ma mmanụ aki oyibo nwere ike ịkwụsị agụụ ma ọ bụ mee ka ọnwụ dị arọ, nsonaazụ ha abụghịkwa nkwa.

Mmetụta zuru ezu

Ọmụmụ ihe anaghị akwado nkwupụta ahụ na mmanụ oyibo nwere ike ibelata agụụ ma mee ka ọkwa zuru oke.

Dịka ọmụmaatụ, otu nnyocha n'ime ụmụ nwanyị 15 nwere oke ibu chọpụtara na iri nri ụtụtụ na 25 ml nke mmanụ aki oyibo adịghị arụ ọrụ na-ebelata agụụ 4 awa mgbe nri gachara, ma e jiri ya tụnyere iri otu mmanụ oliv ().

Nnyocha ọzọ e mere na ụmụaka 15 nwere oke ibu gosipụtara na nri nke nwere gram 20 nke mmanụ aki oyibo emeghị ka mmetụta zuru oke dị ukwuu karịa iri otu mmanụ ọka ().

Tụkwasị na nke a, ọmụmụ ihe na ndị okenye iri anọ na abụọ chọpụtara na mmanụ oyibo na-ejupụta karịa mmanụ MCT nke nwere nnukwu caprylic na capric acid, mana ntakịrị jupụta karịa mmanụ ihe oriri ().

Ndị na-eme nchọpụta kwubiri na nsonaazụ sitere na ọmụmụ MCT ekwesịghị itinye ya na mmanụ aki oyibo na enwere obere ihe akaebe iji kwado ya iji kwalite mmetụta nke izu ezu.

Mmetụta na ọnwụ ọnwụ

Ọ bụ ezie na ọtụtụ ndị kwenyere na ị na-eri mmanụ aki oyibo bụ ụzọ dị mma ma dị mma iji wepụ abụba anụ ahụ, enweghi obere ihe akaebe na-akwado echiche a.

Nnyocha ole na ole nyochaworo na mmanụ a nwere ike ime ka ọ ghara ibu ibu egosipụtaghị nsonaazụ na-ekwe nkwa.

Dịka ọmụmaatụ, ọmụmụ ihe were izu 4 na ndị okenye 91 ahụghị ọdịiche dị iche na ịdị arọ ahụ n'etiti otu ndị na-eri 1.8 ounce (50 gram) nke mmanụ aki oyibo, bọta, ma ọ bụ mmanụ oliv kwa ụbọchị ().

Otú ọ dị, nnyocha ụfọdụ na-egosi na mmanụ aki oyibo nwere ike ibelata abụba afọ.A ọmụmụ-4-izu ọmụmụ na 20 okenye na ibu oké ibu hụrụ na-ewere 2 tablespoons (30 ml) nke a mmanụ kwa ụbọchị budata belata n'úkwù gbaa na nwoke sonyere ().

N'otu aka ahụ, ụfọdụ ọmụmụ na òké egosila na mmanụ oyibo nwere ike inye aka belata abụba afọ. Agbanyeghị, nyocha na mpaghara a ka amachibidoro ().

Ọzọ ọmụmụ 8-izu na 32 okenye gosiri na-ewere 2 tablespoons (30 ml) nke aki oyibo mmanụ kwa ụbọchị emetụtaghị ọnwụ ma ọ bụ ibu ibu, na-atụ aro na mmanụ a nwere ike inwe mmetụta na-anọpụ iche na ibu gị kachasị mma ().

Ọ bụ ezie na a na-atụkarị mmanụ aki oyibo aka ịkwalite ọnwụ na mmetụta nke njupụta, nchọpụta ugbu a anaghị akwado iji ya dị ka ngwa ọrụ ibu.

Isi okwu

Aki oyibo abụghị ihe ịtụnanya na-eme ka ihe dị ịtụnanya na-eme ka ọ bụrụ ihe atụ, ọ ga-abụ na nyocha ọzọ banyere ikike ọ nwere iji kwalite ụfụ abụba na mmetụta nke njupụta.

Ka o sina dị, ọ bụ ezie na ọ nwere ike ọ gaghị akwalite ọnwụ, ọ bụ abụba dị mma nke enwere ike iri dị ka akụkụ nke nri na-edozi nke ọma ma jiri ya maka ọtụtụ ebumnuche ndị ọzọ.

N'agbanyeghị nke ahụ, ọ dị mkpa ịmara na dịka abụba niile, mmanụ aki oyibo dị elu na calorie. Mgbe ị na-achọ iru ogo ịchọrọ, jiri ya na obere iji mee ka nri gị dị ụtọ ma na-eri nri calori gị.

N'izugbe, kama ịdabere na otu mkpụrụ osisi iji dobe pound buru ibu, ọ bara uru itinye uche n'ozuzu ogo nri gị site na iri nri zuru oke, nri na-edozi ahụ na ịme njikwa akụkụ.

Aki oyibo mmanụ Hacks Need Mkpa Knowmara