Ese koko amavuta ya kokonati ni meza ku mubiri? (Amavuta ya kokonati) Reka tumenye neza ibi!

Amavuta ya kokonati ni ikintu cy'ingenzi mu ngo zacu, si byo se? Turayakoresha mu guteka, mu gutunganya umusatsi wacu, ndetse rimwe na rimwe no mu kuvura ibikomere bito. Amavuta ya kokonati afite imizi ikomeye mu muco wacu. Ariko se amavuta ya kokonati ni meza ku mibiri yacu ate? Ese ni mabi? Hari ibitekerezo n'ibiganiro bitandukanye kuri ibi. Bamwe bavuga ko ari "ibiryo biryoshye cyane," abandi bakavuga ko atari byiza ku mutima. None rero uyu munsi, reka tubiganireho mu buryo bworoshye kandi bwa siyansi.

Mbere na mbere, amavuta y'ibitoki ni iki?

Muri make, amavuta ya kokonati ni ubwoko bw'amavuta akururwa mu ngano y'ikinyobwa. Akomera cyane iyo ubushyuhe bw'icyumba, bivuze ko ameze nk'umusemburo, kandi agahinduka amazi iyo ashyushye.

Hari ubwoko bubiri bw'ingenzi bw'amavuta ya kokonati:

1. Amavuta ya kokonati: Aya akorwa hakoreshejwe imbuto nshya z'amakokonati. Aya ni yo mavuta dukoresha cyane iyo twokeje amakokonati mu rugo. Afite impumuro karemano n'uburyohe nk'ubw'amakokonati.

2. Amavuta ya kokonati asukuye: Aya akozwe mu mbuto z'amakokonati zumye, cyangwa copra. Kubera ko aya mavuta asukuye, akenshi nta mpumuro cyangwa uburyohe agira. Aya ni yo mavuta aboneka mu macupa y'amavuta ya kokonati asukuye ugura mu maduka.

Tubikoresha mu guteka, ndetse no mu mavuta yo kwisiga ku ruhu, amavuta yo kwisiga, n'ibindi bikoresho byo kwita ku musatsi.

Ni izihe nyungu z'imirire z'amavuta ya kokonati?

Amavuta ya kokonati ntarimo cholesterol cyangwa fibre. Ariko, intungamubiri zirimo ni nke cyane. Amavuta ya kokonati ahanini ni ibiryo bikungahaye ku binure.

Ubwoko bw'ingenzi bwa aside irike irimo ni:

• Aside Laurike (aside Laurike - C12)
• Aside ya Myristike
• Aside ya Palmique

Byongeye kandi, amavuta ya kokonati arimo ibinure byinshi byuzuye , hafi 90%. Iki ni cyo kintu cy'ingenzi cyo kwitaho iyo uvuga ku mavuta ya kokonati. Arimo kandi ubwoko runaka bw'ibinure byitwa triglycerides y'uruhererekane rw'imitsi (MCTs).

Ese koko amavuta y'ibitoki afite akamaro ku buzima ?

Ushobora kuba warumvise inkuru zivuga ko amavuta y'ibitoki afasha mu kugabanya ibiro no gukumira indwara nka dementia. Ariko abahanga mu bya siyansi bavuga ko nta bimenyetso bihagije bya siyansi bishyigikira byinshi muri ibi bivugwa. Reka turebe buri kimwe muri byo.

Ese bizagufasha kugabanya ibiro?

Ubwoko bw'ibinure biri mu mavuta ya kokonati yitwa MCTs buhinduka ingufu vuba kuruta uko bibikwa nk'ibinure mu mibiri yacu. Ibi bikekwa ko bidufasha kumva dushize kandi bikadufasha kugabanya ibiro. Ariko, ibyavuye mu bushakashatsi kuri ibi biravangavanze. Nanone, amavuta ya kokonati dusanzwe dukoresha ahanini ni aside laurique (C12). Aya mavuta yinjizwa n'umubiri buhoro buhoro kurusha andi mavuta ya kokonati. Kubwibyo , ntibirashoboka kuvuga neza ko amavuta ya kokonati adufasha kugabanya ibiro.

Ese ni byiza ku mikorere y'ubwonko?

Abahanga mu bya siyansi bemeza ko uturemangingo tw’ubwonko bw’abantu barwaye indwara ya Alzheimer tudashobora gukoresha neza isukari mu gutanga ingufu. Iyo turya ibinure, nk’amavuta ya kokonati, umwijima ukora imiti yitwa ketones. Izi ketones zishobora kuba isoko y’ingufu ku bwonko. Hari kandi inyigisho ivuga ko zishobora kugabanya ibimenyetso by’indwara ya Alzheimer. Ariko ibi biracyari mu cyiciro cy’ubushakashatsi.

Ni gute amavuta y'ibitoki ari meza ku ruhu no ku musatsi?

Nubwo hari ibitekerezo bitandukanye ku bijyanye no kuyarya, amavuta y'ibitoki ni meza cyane ku ruhu no ku musatsi.

Ku musatsi wumye kandi wangiritse

Amavuta ya kokonati ni meza mu kwinjira mu musatsi no kugumana ubushuhe kurusha andi mavuta, bitewe na aside laurike (C12) irimo.

• Iminota 15 mbere yo gukaraba umusatsi wawe: Fata amavuta uyashyire neza ku musatsi wawe, cyane cyane impera zawo.
• Nk'umuti ugabanya ubushyuhe: Ushobora gukoresha amavuta ya kokonati aho gukoresha umuti ugabanya ubushyuhe.
• Maske y'umusatsi: Siga ibiyiko bibiri by'amavuta ya kokonati ashyushye ku musatsi wawe, uyarekere amasaha make cyangwa ijoro ryose, hanyuma woge. Ibi bizaha umusatsi wawe ubushuhe bwiza.

Ku bijyanye n'uruhu rw'umusazi

Imwe mu mpamvu zitera uruhu rw'inyuma ni uruhu rwumye rw'umutwe. Gusiga amavuta y'inyuma bifasha mu gutuma uruhu rw'inyuma ruhora rufite ubushyuhe. Nanone, kubera ko amavuta y'inyuma afite ubushobozi bwo kurwanya udukoko, ashobora gufasha mu kurwanya uruhu rw'inyuma ruterwa n'indwara zimwe na zimwe ziterwa n'ibihumyo.

Ku bijyanye no kwita ku ruhu

Iyo amavuta ya kokonati ashyizwe ku ruhu, abuza amazi guhumeka. Ibi bivuze ko uruhu rudakomeza kuma. Kubwibyo, amavuta ya kokonati ashobora gukoreshwa nk'umuti mwiza wo koga . Afasha kandi kugabanya uburibwe buterwa no gukoresha urwembe.

Ese hari ingaruka zishobora guterwa no gukoresha amavuta ya kokonati? (ingaruka mbi)

Yego, hari ingaruka zimwe na zimwe tugomba kumenya, cyane cyane iyo turya.

Niba ufite impungenge ku rugero rwa cholesterol yawe cyangwa ibyago byo kurwara indwara z'umutima, ni ngombwa kuvugana na muganga wawe mbere yo guhindura indyo.

Ibintu ugomba kumenya mugihe ukoresha amavuta ya kokonati mu guteka

Amavuta ya kokonati ni ibinure 100%. Hari karori zigera ku 120 kuri ikiyiko kimwe. Ibi ni kimwe n'andi mavuta.

• Amavuta ya kokonati ya Virgin: Aya afite uburyohe n'impumuro nziza bya kokonati, bigatuma aba meza ku biryo biryoshye bya kokonati nka chutneys, keke, na biscuits. Afite ubushyuhe bukeya (177°C / 350°F).
• Amavuta ya kokonati atunganyijwe: Nta buryohe cyangwa impumuro bifite, bityo ashobora gukoreshwa ku ifunguro iryo ari ryo ryose. Afite ubushyuhe bwinshi (204-232°C / 400-450°F). Kubwibyo, ni byiza cyane mu gukaranga no guteka mu buryo bwimbitse.