No ke aha e maikaʻi ai ka aila niu iā ʻoe? He Aila Ola no ke Kuke ʻana

Anter

• Loaʻa i ka ʻaila niu kahi ʻano ʻokoʻa o nā wai momona
• Nui ka ʻaila Kā niu i loko o ka Lauric Acid
• Mālama paha ka ʻaila niu i nā lipids koko
• Hiki i kaʻaila niu ke kōkua iā ʻoe e lilo i ka kaumaha
• Nā Heluna Heluhelu o nā Mōʻaukala e ola ai nā niu he nui
• Ka Laina Lalo

ʻO kahi laʻana maikaʻi loa o kahi meaʻai hoʻopaʻapaʻa ka aila niu. Hoʻonani ʻia ia e ka pāpāho, akā kānalua kekahi mau ʻepekema ke ola nei ia i ka hype.

Loaʻa iā ia kahi rap maikaʻi ʻole no ka mea kiʻekiʻe loa ia i ka momona momona. Akā hōʻike nā noiʻi hou ʻaʻole momona ka momona o ka momona momona e like me ka mea i manaʻoʻiʻo ʻia ma mua.

ʻO ka aila niu kahi meaʻai junk-clogging junk meaʻai a i ʻole aila kuke olakino maikaʻi? Nānā kēia ʻatikala i nā hōʻike.

Loaʻa i ka ʻaila niu kahi ʻano ʻokoʻa o nā wai momona

ʻOkoʻa loa ka ʻaila niu mai ka nui o nā aila kuke ʻē aʻe a loaʻa kahi ʻokoʻa o nā waikawa momona.

ʻO nā momona momona e pili ana i 90% saturated. Akā ʻo ka ʻaila niu he mea ʻokoʻa loa paha ia no kāna ʻike kiʻekiʻe o ka waikawa lauric momona momona, a ma kahi o 40% o kāna mau momona momona ().

ʻO kēia ka aila niu e kūpaʻa loa i ka hoʻowali ʻana i ka wela nui. No kēia kumu, kūpono loa ia no nā hana kuke wela wela e like me ka palai ʻana ().

Nui ka waiwai o ka ʻaila niu i nā waikawa momona kaulike waena, nona ka 7% caprylic acid a me 5% capric acid ().

Hoʻohana pinepine nā mea maʻi Epileptic ma kaʻai ketogenic i kēia mau momona e hoʻonāukiuki i ka ketosis. Eia naʻe, ʻaʻole kūpono kaʻaila niu no kēia kumu no ka mea he hopena ketogenic maikaʻi ʻole kona (, 4).

ʻOiai noʻonoʻo pinepine ʻia ka waikawa lauric i kahi waikawa momona momona waena, hoʻopaʻapaʻa nā ʻepekema inā kūpono kēia hoʻonohonoho ʻana.

Hāʻawi ka mokuna aʻe i kahi kūkākūkā kikoʻī o ka lauric acid.

Nui ka waiwai o ka ʻaila niu i nā ʻano momona momona like ʻole i ʻike ʻole ʻia. Hoʻopili kēia i ka waikawa lauric a me nā waikawa momona momona waena.

Nui ka ʻaila Kā niu i loko o ka Lauric Acid

Loaʻa i ka aila niu ma kahi o 40% ka waikawa lauric.

I ka hoʻohālikelike ʻana, ʻo ka hapa nui o nā aila kuke ʻē aʻe wale nō nā helu o ia. ʻO kahi ʻokoʻa ka aila kernel pāma, e hāʻawi ana iā 47% lauric acid ().

He waenakonu ʻo Lauric acid ma waena o nā kaulahao momona lōʻihi a me nā kaulahao waena.

ʻOiai noʻonoʻo pinepine ʻia i ke kaulahao waena, ʻeli ʻia a metabolism ʻokoʻa i ka ʻokoʻa ma waena o nā kaulike momona momona a ʻoi aku ka like me nā waikawaʻa momona lōʻihi (4,,).

Hōʻike nā noiʻi e hoʻonui ka acid lauric i nā kiʻekiʻe o ke kō o ke kō, akā ʻo ka hapa nui kēia ma muli o ka hoʻonui ʻia ʻana o ka cholesterol i paʻa ʻia i nā lipoproteins kiʻekiʻe (HDL) (,).

Hoʻohui ʻia ka hoʻonui ʻia o HDL kolesterol, e pili ana i ka huina kolukela, me ka hoʻemi ʻia o nā maʻi puʻuwai ().

Nui ka waiwai o ka ʻaila niu i ka waikawa lauric, kahi momona momona momona i ʻike ʻia e hoʻomaikaʻi i ka hana o nā lipids koko.

Mālama paha ka ʻaila niu i nā lipids koko

Hōʻike nā noiʻi e ʻai mau ka aila niu i nā kiʻekiʻe o nā lipid e kahe ana i loko o ke koko, e hoʻemi ana i ka makaʻi o ka maʻi puʻuwai.

Ua nānā ʻia kahi noiʻi nui a randomized random i 91 mau mākua waena i nā hopena o ka ʻai ʻana he 50 mau ʻaila o ka niu, ka bata a me ka aila ʻoliva wahine puʻupaʻa i kēlā me kēia lā no hoʻokahi mahina ().

Ua hoʻonui nui ka papa ʻaila niu i ka HDL kolesterol "maikaʻi", i hoʻohālikelike ʻia me ka waiūpaʻa a me ka aila ʻoliva wahine puʻupaʻa.

Pēlā nō me ka aila ʻoliva wahine puʻupaʻa, ʻaʻole i hoʻonui ka aila niu i ka "maikaʻi" LDL kolesterol ().

ʻO kahi noi ʻē aʻe i nā wahine me ka momona o ka ʻōpū i ʻike i ka hoʻonui ʻana o ka aila niu i ka HDL a hoʻohaʻahaʻa i ka LDL i ka HDL ratio, ʻoiai ua hoʻonui ka aila soya i ka nui a me ka LDL cholesterol a hoʻemi i ka HDL ().

Kūlike ʻole kēia mau hopena me nā noiʻi kahiko e hōʻike ana i ka hoʻāla ʻia ʻana o ka ʻaila niu i ka LDL koleke hoʻohālikelike ʻia me ka aila hoʻāhu, kahi kumu o ka momona polyunsaturated, ʻoiai ʻaʻole ia i hāpai e like me ka bata (,).

Lawe pū ʻia, hōʻike kēia mau noiʻi i ka ʻaila niu e pale aku i nā maʻi puʻuwai ke hoʻohālikelike ʻia i kekahi mau kumuwaiwai ʻē aʻe o ka momona momona, e like me ka bata a me ka ʻaila soybean.

Eia nō naʻe, ʻaʻohe hōʻike e pili ana i nā hopena paʻakikī e like me nā puʻuwai a i ʻole nā ​​hahau.

Hōʻike nā noiʻi e hiki i ka niu niu ke hoʻāla i nā kiʻekiʻe o ka HDL kolesterol "maikaʻi", e pili ana i ka huina kolesterol, e hoʻoliʻiliʻi ana i ka maʻi o ka puʻuwai.

Hiki i kaʻaila niu ke kōkua iā ʻoe e lilo i ka kaumaha

Aia kekahi hōʻike e kōkua ka aila niu iā ʻoe e lilo i ka paona.

I ke aʻo ʻana o 40 mau wahine me ka momona o ka ʻōpū, hoʻoliʻiliʻi kaʻaila niu i ke kaʻe o ka pūhaka i ka hoʻohālikelike ʻia me ka aila soybean ʻoiai e hoʻomaikaʻi ana i kekahi mau hōʻailona olakino ʻē aʻe ().

Ua ʻike ʻia kahi noiʻi i hoʻopaʻa ʻia ma 15 mau wahine no ka hoʻoliʻiliʻi ʻana o ka ʻaila niu puʻupaʻa i ka makemake e hoʻohālikelike ʻia me ka aila ʻoliva wahine puʻupaʻa ke hoʻohui ʻia i ka ʻaina kakahiaka.

Loaʻa paha kēia mau pōmaikaʻi ma muli o nā kaulike momona waena, nā mea e alakaʻi ai i kahi hoʻemi haʻahaʻa o ke kaumaha o ke kino ().

Eia naʻe, ua kuhikuhi nā ʻepekema ʻaʻole hiki ke hoʻopili ʻia nā hōʻike e pili ana i nā kaulike momona waena waena i ka aila niu ().

I loko nō o kekahi mau hōʻike hoʻohiki, aia ka palena o ka noiʻi ʻana a nīnau kekahi mau mea noiʻi i nā pono pohō kaumaha o ka aila niu ().

Hōʻike kekahi mau noiʻi i kaʻaila niu e hōʻemi i ka momona o ka ʻōpū a kāohi i ka makemake. Akā, ʻo nā pōmaikaʻi hōʻemi kaumaha maoli he mea hoʻopaʻapaʻa a kaulike wale nō i ka ʻoi.

Nā Heluna Heluhelu o nā Mōʻaukala e ola ai nā niu he nui

Inā maikaʻi ʻole ka momona niu, manaʻo ʻoe e ʻike i kekahi mau pilikia olakino i nā lehulehu e ʻai nui ana iā ia.

I ka wā ma mua, ʻoi aku ka nui o ke olakino o nā lāhui ʻōiwi i loaʻa ka pākēneka nui o kā lākou loaʻa ʻana o ka calorie mai nā niu ma mua o nā poʻe he nui i ke kaiāulu Komohana.

ʻO ka poʻe Tokelauans, no ka laʻana, ua ʻoi aku ma mua o 50% o kā lākou mau calorie mai ka niu a ʻo lākou ka mea kūʻai nui loa o ka momona momona ma ka honua. ʻAi ka Kitavans i ka 17% o nā calorie e like me ka momona momona, ʻo ka hapa nui mai nā niu.

ʻAʻole ʻike ʻia kēia mau heluna ʻelua i nā ʻano maʻi o ka puʻuwai me ka nui o ka momona momona o ka momona a ʻoi aku ka nui i ke olakino kūikawā (,).

Eia nō naʻe, ua ukali aku kēia poʻe ʻōiwi i nā nohona olakino holoʻokoʻa, ʻai nui i nā iʻa iʻa a me nā huaʻai, a ʻai pau ʻole i nā meaʻai i hana ʻia.

He mea hoihoi e hoʻomaopopo ua hilinaʻi lākou i ka niu, ka niu a me ka niu niu - ʻaʻole ka aila niu i hana ʻia āu e kūʻai ai i nā supermarket i kēia lā.

Eia nō naʻe, hōʻike kēia mau noiʻi nānā i hiki i nā poʻe ke noho olakino ma kahi papaʻai i kiʻekiʻe i ka momona momona mai nā niu (,).

E hoʻomanaʻo wale nō i ke olakino olakino o kēia mau lāhui Pākīpika e hōʻike ana i ko lākou nohona olakino, ʻaʻole nō hoʻi ka nui o ka ʻai niu.

I ka hopena, pili paha nā pono o ka aila niu i kou nohona holoʻokoʻa, hoʻoikaika kino a me ka papaʻai. Inā ʻoe e hāhai i ka papaʻai pono ʻole a me ka hoʻoikaika kino ʻole, ʻaʻole maikaʻi ka ʻai nui ʻana o ka aila niu iā ʻoe.

Ua ʻai ka poʻe pae ʻāina o ka Pākīpika ma hope o nā papaʻai ʻōiwi i ka niu he nui me ka ʻike ʻole ʻia o ka pōʻino i ko lākou olakino. Eia nō naʻe, hōʻike paha ko lākou olakino maikaʻi i ko lākou ola maikaʻi ma mua o ka aila niu ma kēlā me kēia.

Ka Laina Lalo

ʻOiai ʻo ka pōmaikaʻi o ka aila niu e noho mau ana ka hoʻopaʻapaʻa, ʻaʻohe mea hōʻike e hōʻino ʻia ka lawe ʻana o ka ʻaila niu i mea hōʻino.

Ma ka ʻaoʻao ʻē, hoʻomaikaʻi paha ia i kāu ʻikepili kolesterol, ʻoiai ʻaʻole ʻike ʻia i kēia manawa inā he hopena paha ka hopena i ka maʻi maʻi puʻuwai.

Hāʻawi ʻia kēia mau pōmaikaʻi i kāna ʻike kiʻekiʻe o ka waikawa lauric, kahi momona momona piha i kūleʻa ʻole ʻia i ka meaʻai.

I ka hopena, palekana ka ʻai ʻana i ka aila niu a hoʻomaikaʻi paha i kou olakino. Akā e like me nā aila kuke a pau, e hoʻohana pono ia i ka hoʻohaʻahaʻa.