ʻO nā pono maikaʻi loa he 10 e hōʻike ai i ke olakino niu niu

Anter

• 1. Loaʻa nā waikawa momona momona
• 2. Hiki ke hoʻoikaika i ke olakino puʻuwai
• 3. Hiki ke paipai i ka puhi ʻana i ka momona
• 4. Loaʻa paha nā hopena antimicrobial
• 5. E hōʻemi paha i ka pōloli
• 6. Hiki ke hōʻemi i ka hopu ʻana
• 7. Hiki ke hāpai i ka HDL (maikaʻi) kolesterol
• 8. Hiki ke pale i kou ʻili, lauoho, a me nā niho
• 9. Hiki ke hoʻonui i ka hana lolo i ka maʻi o Alzheimer
• 10. Hiki ke kōkua i ka hōʻemi ʻana i ka momona o ka ʻōpū hōʻino
• 11. Ka laina lalo

Kūʻai ākea ʻia ka aila niu ma ke ʻano he superfood.

ʻO ka hui like ʻole o nā waikawa momona i ka aila niu e loaʻa paha nā hopena maikaʻi i kou olakino, e like me ka hoʻoulu ʻana i ka momona momona, olakino puʻuwai, a me ka hana o ka lolo.

Eia nā pono olakino 10 i hōʻike ʻia i ke olakino o ka aila niu.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1. Loaʻa nā waikawa momona momona

Kiʻekiʻe ka aila niu i kekahi mau momona momona. Loaʻa nā hopena ʻē aʻe i kēia mau momona i ke kino i hoʻohālikelike ʻia me nā momonaʻai ʻē aʻe.

Hiki i nā momona momona i ka aila niu ke paipai i kou kino e puhi i ka momona, a hāʻawi lākou i ka ikaika wikiwiki i kou kino a me kou lolo. Hāpai lākou i ka HDL (maikaʻi) cholesterol i kou koko, i hiki ke kōkua i ka hōʻemi ʻana i ka maʻi maʻi puʻuwai (1).

Hoʻonohonoho ʻia ka hapa nui o nā momona momona e like me nā triglycerides lōʻihi (LCT), ʻoiai ʻo ka aila niu i loko o kekahi mau triglycerides kaulahao waena (MCT), ʻo ia nā kaulahao waikawa momona ().

Ke ʻai ʻoe i nā MCT, hele pololei lākou i kou ake. Hoʻohana kou kino iā lākou ma ke ʻano he kumu wikiwiki o ka ikehu a hoʻolilo iā lākou i ketones.

Hiki i nā Ketones ke loaʻa nā keu pono no kou lolo, a ke aʻo nei nā mea noiʻi i nā ketones ma ke ʻano he lapaʻau no ka maʻi epilepsy, ka maʻi ʻo Alzheimer, a me nā kūlana ʻē aʻe.

Hōʻuluʻulu Manaʻo Kiʻekiʻe ka ʻaila niu i nā MCT, kahi ʻano momona o ka hoʻohālikelike ʻana o kou kino ma mua o ka nui o nā momona ʻē aʻe. He kuleana nā MCT no ka nui o nā pono olakino o ka ʻaila niu.

2. Hiki ke hoʻoikaika i ke olakino puʻuwai

ʻO ka niu kahi meaʻai maʻamau ʻole i ka Honua Komohana, me ka poʻe ʻike olakino nā mea kūʻai nui.

Eia nō naʻe, i kekahi mau wahi o ka honua, ka niu - i hoʻokau ʻia me ka aila niu - kahi meaʻai nui a nā kānaka i ulu ai i nā hanauna.

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi 1981 i ka heluna kanaka o Tokelau, kahi kaulahao mokupuni ma ka Pākīpika Hema, i loaʻa ma kahi o 60% o kā lākou mau calorie mai nā niu. Ua hōʻike nā kānaka noiʻi ʻaʻole wale ke olakino maikaʻi maikaʻi āpau akā nā helu haʻahaʻa loa o ka maʻi puʻuwai (3).

ʻAi pū ka poʻe Kitavan ma Papua New Guinea i ka niu he nui, ma ka ʻaoʻao o nā kōpuʻu, nā hua, a me nā iʻa, a loaʻa i kahi maʻi iki a i ʻole nā ​​maʻi puʻuwai (4).

Hōʻuluʻulu Manaʻo Ua ulu nā lehulehu o ka honua i nā hanauna e ʻai ana i ka nui o ka niu, a hōʻike nā haʻawina he olakino naʻau maikaʻi ko lākou.

3. Hiki ke paipai i ka puhi ʻana i ka momona

ʻO Obesity kekahi o nā kūlana olakino nui e pili ana i ka honua Komohana i kēia lā.

ʻOiai manaʻo kekahi poʻe he mea nui wale ka momona o ka nui o ka nui o nā mea ʻai a kekahi, he mea nui nō hoʻi ke kumu o kēlā mau calorie. Hoʻopili nā meaʻai ʻokoʻa i kou kino a me nā hormones i nā ʻano like ʻole.

Hiki i nā MCT i ka aila niu ke hoʻonui i ka nui o nā calorie i puhi ʻia i kou kino e hoʻohālikelike ʻia me nā waikawa momona momona lōʻihi ().

Ua ʻike ʻia kahi noiʻi ʻana e ʻai ana ka 15-30 mau mika o ka MCT i kēlā me kēia lā e hoʻonui ai i ka hoʻolilo ikehu he 24 mau hola e 5% ().

Eia naʻe, ʻaʻole nānā pono kēia mau noiʻi i nā hopena o ka aila niu. Nānā lākou i nā hopena olakino o nā MCT, me ka hoʻokaʻawale ʻole ʻia o ka waikawa lauric, ma kahi o 14% wale nō o ka aila niu ().

ʻAʻohe mea hōʻike maikaʻi i kēia manawa e ʻōlelo i ka ʻai ʻana i ka aila niu ponoʻī e hoʻonui i ka nui o nā calorie āu e hoʻolilo ai.

E hoʻomanaʻo he kiʻekiʻe loa ka aila niu i nā calories a hiki ke alakaʻi maʻalahi i ka loaʻa ʻana o ke kaupaona inā ʻai ʻia ia i ka nui.

Hōʻuluʻulu Manaʻo Nānā ka noiʻi e hiki i nā MCT ke hoʻonui i ka nui o nā calorie i puhi ʻia ma luna o 24 mau hola e like me 5%. Eia nō naʻe, ʻaʻohe o ka hopena o ka aila niu ponoʻī.

4. Loaʻa paha nā hopena antimicrobial

Hana ʻia ʻo Lauric acid ma kahi o 50% o nā waikawa momona i ka aila niu ().

Ke ʻeli ke kino i ka waikawa lauric, hana ia i kahi mea i kapa ʻia monolaurin. Hiki i nā lauric acid a me monolaurin ke pepehi i nā pathogens weliweli, e like me ka bacteria, nā virus, a me nā fungi ().

ʻO kahi laʻana, hōʻike nā hōʻike hoʻokolohua hōʻike hōʻike kōkua kēia mau mea i ka luku ʻana i ka bacteria ʻO Staphylococcus aureus, ʻo ia ke kumu o nā maʻi staph, a me ka hū ʻO Candida albicans, kahi kumu maʻamau o nā maʻi hū i nā kānaka (,).

Aia kekahi mau hōʻike e pili ana i ka hoʻohana ʻana i ka aila niu i mea e holoi ai ka waha - kahi hana i kapa ʻia ka huki ʻana i ka aila - pono ka hoʻomaʻemaʻe o ka waha, ʻoiai e noʻonoʻo ka poʻe noiʻi i nā hōʻike nāwaliwali ().

ʻAʻohe mea hōʻike e hoʻoliʻiliʻi ka aila niu i kou makaʻi i ke anuanu maʻamau a i ʻole nā ​​maʻi kūloko ʻē aʻe.

Hōʻuluʻulu Manaʻo ʻO ka hoʻohana ʻana i ka aila niu ma ke ʻano he waha holoi e pale ai i nā maʻi o ka waha, akā pono nā hōʻike hou aku.

5. E hōʻemi paha i ka pōloli

ʻO kahi hiʻohiʻona hoihoi o MCTs hiki iā lākou ke hōʻemi i ka pōloli.

Pili paha kēia i ke ʻano o ka hoʻohālikelike ʻana o kou kino i nā momona, no ka mea hiki i nā ketones ke hoʻēmi i ka makemake o ke kanaka ().

I hoʻokahi noiʻi, ua ʻai nā kāne olakino 6 i nā nui like ʻole o nā MCT a me nā LCT. ʻO ka poʻe i ʻai i ka nui o ka MCT ʻai i ka liʻiliʻi o nā calorie i kēlā me kēia lā ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā kāne olakino he 14 i ka poʻe i ʻai i ka nui o ka MCT i ka ʻaina kakahiaka i ʻai i ka hapa liʻiliʻi o nā calories i ka ʻaina awakea ().

Liʻiliʻi kēia mau haʻawina a he wā pōkole loa kona. Inā hoʻomau kēia hopena i ka wā lōʻihi, hiki iā ia ke alakaʻi i ka hoʻēmi kino i nā makahiki he nui.

ʻOiai ʻo kaʻaila niu kekahi o nā kumuwaiwai momona loa o nā MCT, ʻaʻohe mea hōʻike e hoʻoliʻiliʻi ka lawe ʻana i ka aila niu ma mua o nā aila ʻē aʻe.

I ka ʻoiaʻiʻo, hōʻike ʻia kahi noiʻi e hoʻemi ana ka aila niu ma mua o ka ʻaila MCT ().

Hōʻuluʻulu Manaʻo Hiki i nā MCT ke hōʻemi nui i ka makemake, i hiki ai ke hōʻemi i ke kaumaha o ke kino ma ka lōʻihi.

6. Hiki ke hōʻemi i ka hopu ʻana

Ke hoʻopaʻa nei nā mea noiʻi i kēia manawa i ka papaʻai ketogenic, kahi haʻahaʻa loa i nā carbs a kiʻekiʻe i nā momona, e mālama ai i nā ʻano maʻi like ʻole.

ʻO ka hoʻohana therapeutic kaulana loa o kēia papaʻai ka mālama ʻana i ka epilepsy kūpaʻa lāʻau i nā keiki (16).

Hoʻoemi nui ka papaʻai i ka wikiwiki o ka hopu ʻana i nā keiki me ka maʻi epilepsy, ʻo ka poʻe i loaʻa ʻole ka kūleʻa me nā ʻano o nā lāʻau. ʻAʻole maopopo i nā kānaka noiʻi no ke aha.

ʻO ka hoʻemi ʻana i ka ʻai a me ka hoʻonui ʻana i ka momona e alakaʻi i ka hoʻonui nui ʻia o nā ketones i ke koko.

Ma muli o ka lawe ʻia ʻana o ka MCTs i ka aila niu i kou akepaʻa a lilo i ketones, hiki i nā loea mālama ola ke hoʻohana i kahi papaʻai keto i hoʻololi ʻia e komo pū ana me nā MCT a me kahi ʻāpana carb manawaleʻa e hoʻowalewale i ka ketosis a kōkua i ka mālama ʻana i ka epilepsy (,).

Hōʻuluʻulu Manaʻo Hiki i nā MCT i ka aila niu ke hoʻonui i ka nui o ke koko o nā kino ketone, hiki ke kōkua i ka hōʻemi ʻana i ka hopu ʻana i nā keiki me ka maʻi epilepsy.

7. Hiki ke hāpai i ka HDL (maikaʻi) kolesterol

Aia i loko o ka aila niu nā momona momona i kū i ka mea e hoʻonui ai i ka HDL (maikaʻi) i nā kolesterol i kou kino. Hiki iā lākou ke kōkua i ka hoʻohuli i ka LDL (ʻino) kolamu i kahi ʻano ʻino liʻiliʻi.

Ma ka hoʻonui ʻana iā HDL, manaʻo nui ka poʻe loea he hiki i ka aila niu ke hoʻonui i ke olakino puʻuwai ke hoʻohālikelike ʻia me nā momona ʻē aʻe.

I hoʻokahi hoʻopaʻa ʻana i 40 mau wahine, hoʻemi ka aila niu i ka huina a me ka LDL (ʻino) kolamu ke hoʻonui nei i ka HDL, hoʻohālikelike ʻia me ka aila soybean ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe ma 116 mau mākua ma hope o ka papahana papaʻai i hoʻopili ʻia me ka aila niu i hoʻāla ʻia nā kiʻekiʻe o HDL (maikaʻi) cholesterol i ka poʻe me ka maʻi o ke aʻa coronary (20).

Hōʻuluʻulu Manaʻo Ua hōʻike ʻia kekahi mau noiʻi e hiki i ka niu niu ke hoʻāla i nā kiʻekiʻe o ke koko o HDL (maikaʻi) kolesterol, i hoʻopili ʻia me ka maikaʻi o ke olakino metabolic a me kahi haʻahaʻa o ka maʻi puʻuwai.

8. Hiki ke pale i kou ʻili, lauoho, a me nā niho

Nui nā hoʻohana o ka aila niu i pili ʻole i ka ʻai ʻana.

Hoʻohana ka poʻe he nui iā ia no nā mea cosmetic e hoʻomaikaʻi i ke olakino a me ke ʻano o ko lākou ʻili a me ko lākou lauoho.

Hōʻike nā noiʻi e hiki i ka niu niu ke hoʻomaikaʻi i ka wai o ka ʻili maloʻo a hoʻoliʻiliʻi i nā ʻōuli o ka eczema (, 22).

Hiki i ka aila niu ke pale aku i ka poino o ka lauoho. Hōʻike kahi noiʻi e hana paha ia ma ke ʻano he pale lā nāwaliwali, e ālai ana ma kahi o 20% o nā kukuna ultraviolet (UV) o ka lā (,).

ʻO ka huki ʻana i ka aila, kahi e hoʻopili ai i ka aila niu niu i loko o kou waha e like me ka holoi ʻana i ka waha, make paha i kekahi o nā koʻohune ʻino i ka waha. Hiki i kēia ke hoʻomaikaʻi i ke olakino niho a hōʻemi i ka hanu maikaʻi ʻole, ʻoi aku ka nui o ka noiʻi e pono ai (,).

Hōʻuluʻulu Manaʻo Hiki i nā kānaka ke hoʻopili i ka aila niu i ko lākou ʻili, lauoho, a me nā niho. Hōʻike nā noiʻi e hana ia ma ke ʻano he moisturizer ʻili, pale aku i ka ʻili o ka ʻili, a hoʻomaikaʻi i ke olakino waha.

9. Hiki ke hoʻonui i ka hana lolo i ka maʻi o Alzheimer

ʻO ka maʻi Alzheimer ke kumu pinepine o ka dementia. Hoʻopili maʻamau ia i nā mākua (27).

Hoʻoemi kēia kūlana i ka hiki i kou lolo ke hoʻohana i ka glucose no ka ikehu.

Ua manaʻo nā kānaka noiʻi hiki i nā ketones ke hāʻawi i kahi kumu ikehu ʻē aʻe no kēia mau pūnaewele lolo e hana hewa ʻole e hōʻemi i nā hōʻailona o ka maʻi ʻo Alzheimer (28).

Ua hōʻike nā mea kākau o kahi noiʻi 2006 ua hoʻomaikaʻi ka MCT i ka hana lolo i ka poʻe me nā ʻano milder o ka maʻi Alzheimer ().

Eia nō naʻe, he preliminary ka noiʻi, a ʻaʻohe hōʻike e hōʻike i ka ʻaila niu ponoʻī e hakakā i kēia maʻi.

Hōʻuluʻulu Manaʻo Hōʻike nā haʻawina mua e hiki i nā MCT ke hoʻonui i ke kiʻekiʻe o ke koko o nā ketone, e hoʻomaha ai i nā hōʻailona o Alzheimer. Eia nō naʻe, pono hou ʻia kahi aʻo hou.

10. Hiki ke kōkua i ka hōʻemi ʻana i ka momona o ka ʻōpū hōʻino

Hiki i kekahi o nā momona momona i ka aila niu ke hōʻemi i ka makemake a hoʻonui i ka momona o ka momona, kōkua paha ia iā ʻoe e lilo i ka paona.

ʻO ka momona o ka ʻōpū, a i ʻole ka momona visceral, e waiho i ka lua o ka ʻōpū a puni kāu mau aʻa. ʻIke ʻia ka maikaʻi o ka MCT ma ka hōʻemi ʻana i ka momona o ka ʻōpū ke hoʻohālikelike ʻia i nā LCT ().

ʻO ka momona o ka ʻōpū, ka ʻano ʻino loa, hoʻopili ʻia i nā maʻi maʻi mau.

ʻO ke kaʻe o ka pūhaka kahi māka maʻalahi a pololei hoʻi no ka nui o ka momona o ka lua o ka ʻōpū.

I loko o kahi hebedoma hebedoma hebedoma he 40 mau wahine me ka momona o ka ʻōpū, ʻo ka poʻe i lawe i 2 punetēpu (30 ml) o ka aila niu i kēlā me kēia lā, he hōʻemi nui loa ia ma ka Body Mass Index (BMI) a me ke anapuni o ka pūhaka.

I kēia manawa, ua aʻo ʻia he 4 mau pule ma 20 mau kāne me ka momona i ka hoʻēmi ʻana o ke anapuni o 1.1 iniha (2.86 cm) ma hope o ka lawe ʻana i 2 mau punetēpu o ka aila niu i kēlā me kēia lā ().

ʻOi aku ka nui o ka aila niu i nā calories, no laila pono ʻoe e hoʻohana liʻiliʻi. Ke hoʻololi nei i kekahi o kāu mau kuke kuke ʻē aʻe me ka aila niu hiki ke loaʻa i kahi pōmaikaʻi liʻiliʻi o ke kaupaona, akā ʻaʻole kūlike ka hōʻike.

11. Ka laina lalo

ʻO ka aila i loaʻa mai i nā niu he nui nā keu e kū nei i kou olakino.

I mea e loaʻa ai ka hapa nui o ia mea, e ʻike pono e koho i ka meaola, aila niu puʻupaʻa ma mua o nā mana i hoʻomaʻemaʻe ʻia.

Kūʻai no ka ʻaila niu ma ka pūnaewele.