Ubwino ndi kugwiritsa ntchito mafuta a MCT

Mafuta a MCT

Mutha kudziwa za mafuta a kokonati, omwe amadyetsa tsitsi lanu. Nawa mafuta, mafuta a MTC, osungunuka kuchokera ku mafuta a kokonati, omwe angakuthandizeni inunso.

Kuyamba kwa mafuta a MCT

“Zithunzi za MCT”ndi ma triglycerides apakatikati, mtundu wa asidi wochuluka wamafuta. Amatchedwanso nthawi zina“MCFAs”kwa medium-chain mafuta acids. Mafuta a MCT ndi gwero lenileni la mafuta acids. Mafuta a MCT ndiwowonjezera zakudya zomwe nthawi zambiri amathiridwa kuchokeramafuta a kokonati, omwe amapangidwa kuchokera ku zipatso zotentha. MCT ufa amapangidwa ndi mafuta a MCT, mapuloteni amkaka, chakudya, zodzaza ndi zotsekemera.

Ubwino wa mafuta a MCT

Kupititsa patsogolo chidziwitso

Mafuta a MCT awonetsedwa kuti amathandizira kwambiri kukumbukira komanso thanzi laubongo2 la anthu omwe ali ndi vuto laubongo ngati chifunga chaubongo komanso ngakhale anthu omwe ali ndi matenda a Alzheimer's3 omwe anali ndi jini ya APOE4, yomwe imalumikizidwa ndi chiwopsezo chowonjezereka cha matenda amisempha. .

Chithandizo cha ketosis

Kukhala ndi mafuta a MCT ndi njira imodzi yokuthandizani kuti mulowe muzakudya za ketosis4, zomwe zimadziwikanso kuti kukhala mafuta opangira mafuta. M'malo mwake, ma MCT amatha kulumpha-kuyamba ketosis5 popanda kufunikira kotsatira zakudya za ketogenic kapena mwachangu.

Mafuta a MCT amatengedwa mosavuta, omwe amawonjezera mphamvu6, ndipo kudya ndi njira yosavuta yowonjezera ma ketoni. Mafutawa ndi abwino kwambiri pakuwonjezera ketosis kotero kuti amatha kugwira ntchito ngakhale atakhala ndi ma carb ambiri.

Mafuta a lauric mu mafuta a kokonati awonetsedwanso kuti apange ketosis yokhazikika.

Kupititsa patsogolo chitetezo chokwanira

Kudya MCT ndi njira yabwino yopangira chakudya yolimbikitsira thanzi la microbiome9. Kafukufuku wasonyeza kuti mafuta a MCT amathandiza kupha tizilombo toyambitsa matenda (zoipa) zomwe zimakhala ngati antimicrobial zachilengedwe. Apanso, tili ndi lauric acid kuti tithokoze apa: Lauric acid ndi caprylic acid10 ndi omenyana ndi mabakiteriya, mavairasi, ndi mafangasi a banja la MCT.

Thandizo lothekera lochepetsa thupi

Ma MCT apeza chidwi chochuluka chifukwa cha kuthekera kwawo kulimbikitsa kuchepa thupi. Ngakhale kuti sanapezeke kuti achepetse chilakolako cha kudya, umboni umathandizira kuti athe kuchepetsa kudya kwa caloric..

Kafukufuku wochulukirapo akufunika pamutuwu kuti amvetsetse kuthekera kwake kochepetsa thupi, komabe kafukufuku adapeza kuti pamene LCTs idasinthidwa ndi MCTs muzakudya, panali kuchepa kwa kulemera kwa thupi ndi kapangidwe kake..

Kuwonjezeka kwamphamvu kwa minofu

Mukufuna kupititsa patsogolo zolimbitsa thupi zanu? Kafukufuku wasonyeza13 kuti kuphatikizira ndi kusakanikirana kwa mafuta a MCT, ma amino acid olemera mu leucine, ndi vitamini D wabwino wakale kumawonjezera mphamvu ya minofu. Ngakhale mafuta a MCT omwe amawonjezeredwa paokha amasonyeza lonjezo lothandizira kuwonjezera mphamvu za minofu.

Kudya zakudya zamtundu wa MCT monga kokonati kumawonekanso kuti kumapangitsa kuti anthu azigwira ntchito nthawi yayitali panthawi yochita masewera olimbitsa thupi kwambiri..

Kuchuluka kwa insulin sensitivity

Njira ya moyo kwa omwe ali ndi matenda a shuga, kuyang'anira shuga m'magazi kwakhala kofala kwambiri kwa omwe alibe matenda a shuga. Ndili ndi zida zambiri zothandizira odwala omwe ali ndi vuto la shuga m'magazi, ndipo mafuta a MCT ndi amodzi mwa iwo. Kafukufuku adapeza kuti ma MCTs amawonjezera chidwi cha insulin, 16 kubweza kukana kwa insulin ndikuwongolera ziwopsezo za matenda a shuga.

Kugwiritsa ntchito mafuta a MCT

Onjezani ku khofi wanu.

Njirayi idatchuka ndi Bulletproof. "Maphikidwe okhazikika ndi awa: kapu imodzi ya khofi wofukizidwa kuphatikiza supuni imodzi ku supuni imodzi ya mafuta a MCT ndi supuni imodzi ya supuni imodzi ya batala kapena ghee," akutero Martin. Sakanizani mu blender ndi kusakaniza pa liwiro lalikulu mpaka frothy ndi emulsified. (Kapena yesani membala wa Well+Good Council Robin Berzin, MD's go-to recipe.)

Onjezani mu smoothie.

Mafuta amatha kuwonjezera kukhuta kwa smoothies, zomwe ndizofunikira ngati mukuyembekeza kuti zikhale chakudya. Yesani chokoma ichi chokoma cha smoothie (chokhala ndi mafuta a MCT!) kuchokera kwa dokotala wogwira ntchito Mark Hyman, MD.

Pangani "mabomba amafuta" nawo.

Zakudya zokometsera ketozi zidapangidwa kuti zizipereka mphamvu zambiri popanda kuwonongeka, ndipo mafuta a MCT kapena mafuta a kokonati angagwiritsidwe ntchito kupanga. Njira iyi yochokera kwa blogger Wholesome Yum ili ngati kapu ya peanut butter.

Zotsatira zoyipa ndi kusamala za MCT mafuta

Ngati atengedwa pamlingo waukulu, mafuta a MCT kapena ufa angayambitse kupweteka m'mimba, nseru, kusanza ndi kutsekula m'mimba, akuchenjeza DiMarino. Kugwiritsa ntchito nthawi yayitali kwamafuta a MCT kungayambitsenso kuchuluka kwa mafuta m'chiwindi.