Shin Man Kwakwa Zai Iya Taimaka Maka Rage Kiba?

Wadatacce

• Me yasa ake daukar mai kwakwa da nauyi-mai raɗaɗi?
• Man kwakwa da man MCT
• Enhanceila haɓaka haɓakar ji
• Menene binciken ya ce?
• Tasiri kan cika
• Tasiri kan rage nauyi
• Layin kasa
• Gwanin Man Kwakwa Kuna Bukatar Sanin

Daga sanya fata mai laushi da taushi zuwa rage matakan sikarin jininka, man kwakwa yana da alaƙa da da'awar kiwon lafiya da yawa.

Rage nauyi yana daga cikin jerin fa'idodi masu nasaba da shan man kwakwa. Kamar wannan, mutane da yawa suna neman zubar da nauyi sun ƙara wannan mai na wurare masu zafi a cikin abincinsu, kayan ciye-ciye, da abubuwan sha, gami da abubuwan sha na kofi da sanƙo.

Koyaya, kamar yawancin sinadaran da aka tallata azaman harsashin sihiri don rage nauyi, mai kwakwa bazai zama mai sauƙin sauƙin nauyin nauyi da aka fasa zama ba.

Wannan labarin ya sake duba ko man kwakwa na iya taimaka muku rage nauyi.

Me yasa ake daukar mai kwakwa da nauyi-mai raɗaɗi?

Duk da yake babu shakka cewa man kwakwa lafiyayyen mai ne, ba a san ko wannan sanannen samfurin yana da tasiri ga raunin nauyi kamar yadda mutane da yawa ke da'awa ba.

Man kwakwa da man MCT

Imanin cewa wannan mai yana amfani da asara mai yawa ya dogara ne akan da'awar cewa zai iya rage yunwa, da kuma gaskiyar cewa kayayyakin kwakwa suna ƙunshe da takamammen mai wanda ake kira matsakaiciyar sarkar triglycerides (MCTs).

MCTs suna haɗuwa daban-daban fiye da triglycerides mai tsawo (LCTs), waɗanda aka samo su a cikin abinci kamar man zaitun da man shanu. MCTs sun haɗa da capric, caprylic, caproic, da lauric acid - duk da cewa akwai takaddama game da haɗa da lauric acid a cikin wannan rukunin.

Ba kamar LCTs ba, 95% na MCTs suna hanzari kuma kai tsaye suna shiga cikin jini - musamman maɓallin hanta na hanta - kuma ana amfani da shi don man nan da nan ().

MCTs suma basu da yawa kamar LCTs don adana su kamar mai (,,).

Kodayake MCTs sun haɗu da kusan 50% na kitse a cikin man kwakwa, amma kuma ana iya keɓe su kuma a sanya su su zama kayan keɓewa, ma'ana man kwakwa da man MCT ba abubuwa iri ɗaya bane ().

Man kwakwa ya ƙunshi 47.5% lauric acid da ƙasa da 8% capric, caprylic, da caproic acid. Duk da yake yawancin masana suna rarraba lauric acid azaman MCT, yana nuna kamar LCT dangane da shaye shaye da kuzari (6).

Musamman, kashi 25-30% na lauric acid ne kawai ke shiga ta jijiya, idan aka kwatanta da kashi 95% na sauran MCTs, don haka ba shi da tasiri iri ɗaya a kan lafiya. Wannan shine dalilin da yasa sahunta a matsayin MCT yake da rikici ().

Hakanan, yayin da wasu binciken suka gano cewa mai na MCT ya kara jin cikewar jiki da haɓaka ƙimar nauyi, sun yi amfani da mai mai ƙamshi cikin capriclic da caprylic acid da ƙarancin lauric acid, wanda ya bambanta da kayan mai na kwakwa (6).

Saboda wadannan dalilai, masana suna jayayya cewa bai kamata a inganta man kwakwa a matsayin yana da tasiri iri daya da na MCT ba, kuma sakamakon binciken MCT da ya shafi asarar nauyi ba za a iya fitar da shi zuwa man kwakwa ba ().

Enhanceila haɓaka haɓakar ji

Man kwakwa na iya haɓaka jin daɗin cikawa da haɓaka ƙa'idodin ci abinci.

Bincike ya nuna cewa sanya abinci mai wadataccen mai kamar kwakwa a cikin abinci na iya ƙara girman ciki, yana haifar da ƙoshin lafiya na abinci fiye da abinci mai ƙarancin mai ().

Wani bincike kuma ya nuna cewa cin abinci mai wadataccen mai zai iya haifar da cikakken abinci fiye da cin abinci mai wadataccen mai. Koyaya, wasu nazarin sun yanke hukunci cewa ƙarancin cikawa ba ya rinjayi matakan ƙwanƙolin ƙwan ƙwan ƙanshi (,).

Sabili da haka, ba a sani ba idan zaɓar man kwakwa a kan sauran nau'ikan mai ba shi da wani fa'ida don haifar da cikewar.

Aƙarshe, kamfanonin abinci da kafofin watsa labaru koyaushe suna amfani da karatun man MCT don tallafawa da'awar game da cikakkiyar haɓakar haɓakar man kwakwa. Duk da haka, kamar yadda aka fada a sama, waɗannan samfuran ba ɗaya bane ().

Man kwakwa na iya inganta jin ƙoshin jiki, kuma yana ɗauke da kitse da aka sani da MCTs, waɗanda ke da alaƙa da fa'idodin lafiya. Koyaya, man kwakwa bai kamata ya rikita da man MCT ba, saboda waɗannan mayukan sun bambanta kuma basa samar da fa'idodi iri ɗaya.

Menene binciken ya ce?

Bincike ya nuna cewa cin mai na kwakwa na iya rage kumburi, ya daga matakan HDL cholesterol mai kare zuciya, da inganta halayyar insulin (,,).

Har yanzu, yayin da yawancin karatu ke danganta man MCT zuwa ragin nauyi, bincike ba akan tasirin mai na kwakwa kan asarar nauyi ya rasa ba.

Yawancin karatun ɗan adam sun gano cewa amfani da mai na MCT na iya inganta jin daɗin cikawa kuma maye gurbin LCTs tare da MCT zai iya haifar da asarar nauyi mai kyau (,).

Amma ka tuna, sakamako daga binciken mai na MCT bai kamata a sanya shi ga man kwakwa ba ().

A zahiri, ƙananan binciken ne kawai suka bincika ko man kwakwa na iya dakatar da ci ko haɓaka ƙimar nauyi, kuma sakamakonsu ba mai fa’ida ba ne.

Tasiri kan cika

Karatuttukan ba da tallafi ga da'awar cewa man kwakwa na iya rage yawan yunwa da haɓaka matakan cikawa.

Misali, wani bincike a cikin mata 15 da nauyinsu ya wuce kima ya gano cewa cin karin kumallo tare da mai mil 25 na kwakwa ba shi da tasiri sosai wajen rage ci abinci awanni 4 bayan cin abincin, idan aka kwatanta da cin wannan adadin man zaitun ().

Wani binciken da aka yi a cikin yara 15 tare da kiba ya nuna cewa abinci mai ɗauke da gram 20 na man kwakwa ba ya haifar da cikewar jiki fiye da cinye adadin man masara ɗaya ().

Bugu da ƙari, binciken da aka yi a cikin manya 42 ya gano cewa man kwakwa ya cika cika sosai fiye da mai MCT wanda ya haɗu da adadi mai yawa na caprylic da capric acid, amma ya ɗan cika cika fiye da mai kayan lambu ().

Masu bincike sun yanke shawarar cewa sakamakon binciken MCT bai kamata a yi amfani da shi ba ga man kwakwa da kuma cewa akwai wata karamar shaida da za ta goyi bayan amfani da shi don inganta jin dadin zama.

Tasiri kan rage nauyi

Duk da yake mutane da yawa sunyi imanin cewa cinye man kwakwa hanya ce mai lafiya da inganci don zubar da mai mai ƙima, akwai ƙaramin shaida da ke tallafawa wannan ka'idar.

Fewan karatun da suka bincika tasirin wannan mai don haɓaka ƙimar nauyi ba su nuna sakamako mai kyau ba.

Misali, binciken sati 4 a cikin manya 91 bai sami wani bambance-bambance a cikin nauyin jiki tsakanin kungiyoyin da suka cinye oce 1.8 (gram 50) na ko dai kwakwa, man shanu, ko man zaitun a kowace rana ().

Koyaya, wasu bincike sun nuna cewa mai kwakwa na iya rage mai.Nazarin mako 4 a cikin manya 20 tare da kiba ya lura cewa shan cokali 2 (30 ml) na wannan mai a kullum yana rage ƙwanƙwan kugu a cikin mahalarta maza ().

Hakanan, wasu karatu a cikin beraye sun nuna cewa man kwakwa na iya taimakawa rage kitse mai ciki. Koyaya, bincike a cikin wannan yanki har yanzu yana da iyaka ().

Wani binciken na mako 8 a cikin manya 32 ya nuna cewa shan cokali 2 (30 ml) na man kwakwa a kullum bai shafi ragin nauyi ko riba ba, yana mai cewa wannan mai na iya samun tsaka-tsakin tasiri a nauyin ki mafi kyau ().

Kodayake galibi ana ba da shawarar man kwakwa don haɓaka ƙimar nauyi da jin cikewar jiki, bincike na yanzu ba ya goyan bayan amfani da shi azaman kayan asarar nauyi.

Layin kasa

Man kwakwa ba abu ne mai ɗauke da nauyi-haɓaka haɓakar al'ajabi ba wanda aka nuna ya zama, kuma ƙarin bincike game da yuwuwar haɓaka ƙimar mai da jin cikewar yana da garantin.

Koyaya, kodayake bazai inganta asarar nauyi ba, yana da ƙoshin lafiya wanda za'a iya cinye shi azaman ɓangare na ingantaccen abinci kuma amfani dashi don wadatar wasu dalilai.

Duk da haka, yana da mahimmanci a lura cewa kamar kowane mai, man kwakwa yana da adadin kuzari. Lokacin ƙoƙarin kaiwa ga nauyin da kake so, yi amfani da shi kaɗan don haɓaka dandanon abincinka yayin kiyaye abincin kalori cikin dubawa.

Gabaɗaya, maimakon dogaro kan abubuwan da ake amfani da su guda ɗaya don sauke nauyin fam, ya fi fa'ida a mai da hankali kan ƙimar ingancin abincinku ta hanyar cin abinci gaba ɗaya, abinci mai ƙoshin abinci da kuma sarrafa iko.

Gwanin Man Kwakwa Kuna Bukatar Sanin