Emma Miller
Mafuta okhala ndi ma triglycerides apakatikati amakhala ndi phindu pa metabolism komanso amakhala ndi zotsatira zabwino pamatumbo am'mimba. Anthu amene amakonda mafuta a masamba m’malo mwa mafuta a nyama amakhala ndi vuto lochepa la thanzi, anatero katswiri wa za kadyedwe Olga Kovynenko.
Malingana ndi iye, mafuta ofunikira kwambiri okazinga ndi olimba. Ali ndi malo okwera kwambiri. Izi ndi mafuta a kokonati, Ghee, ndi mafuta a bakha.
Katswiriyo adandiuzanso mafuta omwe ali abwino kwambiri pa saladi. Malingana ndi Kovynenko, ndi bwino kusankha mafuta aiwisi kapena amoyo a saladi ndi mbale zozizira. Amapangidwa pa makina osindikizira a oak ndipo samatulutsa oxidize chifukwa palibe kukhudzana ndi zitsulo. Komanso, iwo satenthedwa, kotero ndi mwamtheradi zachilengedwe mankhwala ndi ubwino wa chilengedwe palokha.
"Zopangira zimatha kukhala mbewu, mtedza, mbewu (mafuta a dzungu, mafuta a flaxseed, mafuta a chitowe chakuda, mafuta a mphesa, amondi, mkungudza, mtedza, ndi mafuta a mtedza)," adatero katswiri wa zakudya.
Kovynenko anawonjezera kuti mafuta ozizira ozizira amathandizanso. Botolo la mafuta oterowo lidzakhala ndi kulembedwa kwa namwali wowonjezera - molunjika / kuzizira.
"Komabe, popanga, chidebecho chimatentha kuchokera pa 65 mpaka 90 madigiri chifukwa cha makinawo. Ndipo komabe, kutentha kumeneku kumakhala kochepera 5-8 kuposa mafuta oyengedwa, "adatero katswiriyo.
Kovynenko adanenanso za ubwino wa mafuta a MCT.
"Awa ndi mtundu wamafuta azakudya okhala ndi ma triglycerides apakatikati, omwe samasungidwa m'malo osungira mafuta koma amatengedwa mwachangu ndi thupi. Mafuta a MCT ali ndi phindu pa kagayidwe kake, amachepetsa chilakolako cha chakudya komanso amathandizira kugwira ntchito kwa m'mimba, amachepetsa mafuta m'thupi ndikuthandizira kuyamwa kwa magnesium ndi calcium, ndi antioxidant komanso amalimbitsa chitetezo cha mthupi, "adatero katswiriyu.
Mafuta a MCT ndi chiyani?
Mafuta a MCT (medium-chain triglycerides) ndi gwero lokhazikika la triglycerides yapakati.
Mafuta omwe ali muzakudya amaimiridwa ndi magulu awiri amafuta acids: osaturated ndi okhutitsidwa. Unsaturated mafuta acids ali ndi maatomu a carbon (C) m'mapangidwe awo ndipo, malingana ndi kuchuluka kwake, amagawidwa muutali-, wapakati-, ndi waufupi. Ma MCT ndi ma triglycerides apakatikati okhala ndi C6, C8, C10, ndi C12.
Mafuta onse azidulo sasungunuke m'madzi ndi magazi. Kuti atengeke mosavuta m'matumbo ndikulowa m'magazi kupita ku ziwalo ndi minofu, "amapakidwa" mu lipoproteins (cholesterol) ndi ma chylomicrons. Ma MCT, safuna kusintha koteroko.
Ma triglycerides apakati amatengedwa m'mimba, osati m'matumbo, ndipo nthawi yomweyo amalowa m'chiwindi, pomwe amawotchedwa mwachangu ndikusandulika kukhala magwero amphamvu - ma ketoni. Mamolekyuwa amakhala ngati gwero lowonjezera la mphamvu pakusala kudya, zakudya za keto, kapena kuchita masewera olimbitsa thupi kwa nthawi yayitali, komanso amateteza maselo ku nkhawa ya okosijeni ndikukhala ndi zotsatira zabwino pakukumbukira.
Kuonjezera apo, mosiyana ndi mitundu ina ya mafuta acids, MCTs safuna kukhalapo kwa carnitine kuti awotchedwe, ndipo chifukwa cha kutentha kwawo mofulumira pambuyo pa kuyamwa, sikusungidwa kwenikweni.
Mafuta a MCT ndi chiyani?
Mafuta amtundu wapakati amachotsedwa m'thupi la kokonati ndi maso a zipatso za kanjedza. Minda yayikulu ya kokonati ili ku India, Malaysia, Indonesia, ndi Philippines.
Magwero achilengedwe a MCTs ndi mafuta a kokonati, ng'ombe yaing'ono ndi mafuta ake, tchizi, mkaka, komanso ma yoghurts amafuta.
Mafuta a MCT amapezeka muzakudya ndipo amatha kugulitsidwa mwachinyengo ngati zakudya zowonjezera. Pogula zakudya zowonjezera zakudya, ndikofunika kuonetsetsa kuti mankhwalawa ndi apamwamba kwambiri. Cholembacho chiyenera kufotokoza momveka bwino zosakaniza ndi njira yopangira.
