Nazari 13 kan Man Kwakwa da Illolin lafiyarsa

Wadatacce

• Nazarin
• Hanyoyi kan asarar nauyi da kuzari
• Hanyoyi akan cholesterol, triglycerides, da kumburi
• Sauran amfanin lafiyar man kwakwa
• Lafiyar hakori
• Ingancin rayuwa tare da ciwon nono
• Layin kasa
• Gwanin Man Kwakwa Kuna Bukatar Sanin

Man kwakwa ya sami kulawa da yawa a cikin 'yan shekarun nan, kuma akwai wasu shaidu da ke nuna cewa zai iya taimakawa tare da rage nauyi, tsaftar baki, da ƙari.

Man kwakwa kitse ne mai ƙamshi, amma ba kamar yawancin mai ba, ba shi da ƙwayar cholesterol. Hakanan yana ƙunshe da matsakaiciyar sarkar triglycerides (MCTs).

Nazarin daban-daban sun nuna cewa MCTs na iya samun fa'idodin kiwon lafiya.

Wannan labarin yana kallon gwajin mutum na sarrafawa 13 akan man kwakwa. Wannan shine mafi kyawun nau'in karatun don yanke shawara ko abinci yana da amfani ga mutane ko a'a.

Nazarin

1. Fari, MD, et al. (1999). Ingantaccen ciyarwar makamashi na bayan haihuwa tare da ciyarwa mai matsakaiciyar sarkar mai ya ragu bayan 14 d a cikin matan da basuyi aure ba. Jaridar Amurka ta Gina Jiki. DOI: 10.1093 / ajcn / 69.5.883

Cikakkun bayanai

Mata goma sha biyu ba tare da kiba ba sun bi abincin MCT na tsawon kwanaki 14. Sun cinye mai da man kwakwa a matsayin tushen tushen mai.

Har tsawon wasu kwanaki 14, sun bi abincin mai dogon-triglyceride (LCT), suna cin naman saniya a matsayin babban tushen kitse.

Sakamako

Bayan kwanaki 7, yawan hutawa da kuma adadin kuzari da aka ƙona bayan abinci sun kasance mafi girma a kan abincin MCT idan aka kwatanta da abincin LCT. Bayan kwanaki 14, bambancin tsakanin abincin bai zama mai mahimmanci ba.

2. Papamandjaris AA, et al. (2000). Rashin wadatar mai mai yawa yayin sarkar matsakaici tare da dogon sarkar triglyceride ciyar a cikin mata masu lafiya. Jaridar Duniya ta Kiba. DOI: 10.1038 / sj.ijo.0801350

Cikakkun bayanai

Mata goma sha biyu ba tare da kiba sun cinye abincin da aka haɗu ba wanda aka haɗa shi da koɗa da man kwakwa (abincin MCT) ko naman sa tallow (abincin LCT) na tsawon kwanaki 6. Tsawon kwanaki 8, kungiyoyin biyu suna cin LCTs, don masu binciken su iya tantance ƙona mai.

Sakamako

A ranar 14, ƙungiyar MCT ta ƙone kitsen jiki fiye da ƙungiyar LCT. Hanyoyin saurin hutawa sun kasance mafi girma a ranar 7 a cikin ƙungiyar MCT idan aka kwatanta da ƙungiyar LCT, amma bambancin ba ya da mahimmanci a ranar 14.

3. Papamandjaris AA, et al. (2012). Abubuwan haɗin jimlar kashe kuzari a cikin samari masu ƙoshin lafiya ba sa shafar bayan kwana 14 na ciyarwa tare da matsakaici-da tsayayyen sarkar triglycerides. Binciken Bincike. DOI: 10.1002 / j.1550-8528.1999.tb00406.x

Cikakkun bayanai

Mata goma sha biyu ba tare da kiba sun cinye abincin da aka haɗu ba wanda aka haɗa da man shanu da man kwakwa (abincin MCT) na tsawon kwanaki 14 da naman shanu (abincin LCT) na kwanaki 14 daban.

Sakamako

Yawan hutawa ya kasance mafi girma a ranar 7 na abincin MCT, idan aka kwatanta da abincin LCT. Koyaya, banbancin ya zama ba mai mahimmanci ba da rana 14. Jimillar kuɗin kuzari ya yi kama da ƙungiyoyin biyu a duk lokacin nazarin.

4. Liau KM, et al. (2011). Binciken matukin jirgi mai buɗaɗɗa don tantance inganci da amincin man kwakwa na budurwa wajen rage ƙyamar visceral. Sanarwar Binciken Masana ta Duniya. DOI: 10.5402/2011/949686

Cikakkun bayanai

Mutane ashirin da ke da kiba ko kiba sun cinye mil 10 na man kwakwa na budurwa sau uku a rana kafin cin abinci na makonni 4, ko kuma jimillar 30 mL (cokali 2) kowace rana. In ba haka ba, sun bi abincin da suka saba da motsa jiki.

Sakamako

Bayan makonni 4, maza sun rasa matsakaici na inci 1.0 (2.61 cm) kuma mata masu matsakaita na inci 1.2 (3.00 cm) daga kugu. Matsakaicin asarar nauyi ya kai fam 0.5 (kilogiram 0.23) gaba ɗaya kuma fam 1.2 (0.54 kg) a cikin maza.

5. Assunção ML, et al. (2009). Tasirin man kwakwa mai cin abinci akan ilimin halittar jiki da bayanan rayuwar ɗan adam na matan da ke gabatar da kiba na ciki. Man shafawa. DOI: 10.1007 / s11745-009-3306-6

Cikakkun bayanai

Mata arba'in tare da kiba na ciki sun ɗauki ko dai 10 mL na waken soya ko kuma man kwakwa a kowane cin abinci, sau uku a rana tsawon makonni 12. Wannan ya kai miliyoyin 30 (cokali 2) na mai kowace rana.

Masu binciken sun kuma bukace su da su bi abincin da ba shi da kalori sosai kuma su yi tafiyar minti 50 a kullum.

Sakamako

Dukkanin kungiyoyin sun yi asarar kimanin fam 2.2 (kilogiram 1). Koyaya, ƙungiyar man kwakwa tana da ragi mai ƙarancin inci 0.55 (inci 1.4), yayin da ƙungiyar man waken soya ke da ɗan ƙaruwa.

Oilungiyar man kwakwa suma sun sami ƙaruwa a cikin babban kwayar lipoprotein (HDL) ko “mai kyau” cholesterol, da kuma raguwar 35% cikin furotin C-reactive (CRP), alama ce ta kumburi.

Bugu da ƙari, ƙungiyar man waken soya sun sami ƙaruwa a cikin ƙananan lipoprotein (LDL) ko “mummunan” cholesterol, raguwar HDL (mai kyau) cholesterol, da raguwar 14% a cikin CRP.

6. Sabitha P, et al. (2009). Kwatanta bayanan lipid da enzymes masu kare jiki tsakanin mazaunan kudancin Indiya masu shan man kwakwa da man sunflower. DOI: 10.1007 / s12291-009-0013-2

Cikakkun bayanai

Wannan binciken ya shafi maza 70 da ke dauke da ciwon sukari na 2 da kuma maza 70 ba tare da ciwon sukari ba. Masu binciken sun raba mahalarta rukuni-rukuni dangane da amfani da man kwakwa da man sunflower don girki tsawon shekaru 6.

Masu binciken sun auna cholesterol, triglycerides, da alamomi na gajiya mai raɗaɗi.

Sakamako

Babu wani bambanci mai mahimmanci a cikin kowane ƙimomi tsakanin man kwakwa da ƙungiyoyin mai na sunflower.Wadanda ke fama da ciwon sukari suna da alamun alamomi na gajiya da kuma cututtukan zuciya fiye da waɗanda ba su da ciwon sukari, ba tare da la'akari da nau'in mai ba.

7. Cox C, et al. (1995). Jaridar Binciken Lipid. https://www.jlr.org/content/36/8/1787.long

Cikakkun bayanai

Mutane ashirin da takwas tare da babban cholesterol sun bi abinci guda uku da ke ɗauke da man kwakwa, man shanu, ko man safflower a matsayin babban tushen kitse na makonni 6 kowane. Masu binciken sun auna yawan sinadarinsu na lipid da lipoprotein.

Sakamako

Man kwakwa da man shanu sun ƙaru da HDL sosai fiye da man safflower a cikin mata, amma ba na maza ba. Butter ya tashi yawan cholesterol fiye da man kwakwa ko man safflower.

8. Reiser R, et al. (1985). Amsar Plasma da lipoprotein na mutane game da naman sa, man kwakwa da mai safflower. Jaridar Amurka ta Gina Jiki. DOI: 10.1093 / ajcn / 42.2.190

Cikakkun bayanai

Maza goma sha tara tare da matakan cholesterol na yau da kullun sun cinye abincin rana da abincin dare dauke da kitse daban daban guda uku don lokutan gwaji guda uku.

Sun cinye man kwakwa, da safflower oil, da kitse na naman sha na tsawon sati 5 kowannensu, suna canzawa da irin abincin da suka saba na tsawon sati 5 tsakanin kowane lokacin gwaji.

Sakamako

Waɗanda suka bi abincin man kwakwa suna da matakan girma na duka, HDL (mai kyau), da LDL (mara kyau) cholesterol fiye da waɗanda suka cinye kitse na naman shanu da na mai na safflower. Koyaya, matakan su na triglyceride ya tashi ƙasa da waɗanda suka cinye kitse na naman sa.

9. Müller H, et al. (2003). Sakamakon LDL / HDL Cholesterol Ratio Ya Fi Tasiri Mafi Kyawu ta hanyar Musanya Ciko da Faten da ba shi da uratedari fiye da Rage Fatarfi mai inosai a cikin abincin Mata. Jaridar Gina Jiki. DOI: 10.1093 / jn / 133.1.78

Cikakkun bayanai

Mata ashirin da biyar sun cinye abinci guda uku:

• babban kitse, cin abinci mai kwakwa
• mai mai mai, cin mai na kwakwa
• Abincin da ya dogara da ƙwayoyin mai masu ƙarancin ƙarfi (HUFA)

Sun cinye kowane na tsawon kwanaki 20-22, suna canzawa tare da sati 1 na abincin su na yau da kullun tsakanin kowane lokacin cin abincin su.

Sakamako

A cikin babban mai, ƙungiyar abinci mai tushen kwakwa, HDL (mai kyau) da LDL (mara kyau) ƙwayar cholesterol sun tashi sama da sauran ƙungiyoyi.

A cikin ƙananan mai, ƙungiyar abinci mai tushen kwakwa, matakan LDL (mara kyau) cholesterol ya tashi sosai, idan aka kwatanta da matakan HDL (mai kyau). A cikin sauran kungiyoyin, LDL (mara kyau) cholesterol ya faɗi idan aka kwatanta da HDL (mai kyau).

10. Müller H, et al. (2003). Abincin mai wadataccen mai na kwakwa yana rage yawan bambance-bambancen da ake samu a cikin yaduwar plasminogen activator antigen da azumi lipoprotein (a) idan aka kwatanta da abinci mai wadataccen mai mai ƙoshi a cikin mata. Jaridar Gina Jiki. DOI: 10.1093 / jn / 133.11.3422

Cikakkun bayanai

Mata goma sha ɗaya sun cinye abinci daban-daban guda uku:

• babban kitse, cin abinci mai kwakwa
• wani mai mai mai mai, wanda yake bisa mai kwakwa
• Abinci tare da mafi yawan kayan mai mai ƙarancin mai.

Sun bi kowane abinci har tsawon kwanaki 20-22. Sannan sun canza tare da sati 1 na abincin su na yau da kullun tsakanin lokutan gwaji.

Sakamako

Matan da suka cinye kitse mai yawa, abincin mai kwakwa sun sami ragi mafi girma na alamomin kumburi bayan cin abinci. Alamomin azuminsu na haɗarin cututtukan zuciya suma sun faɗi da yawa, musamman idan aka kwatanta da ƙungiyar HUFA.

11. Kaushik M, et al. (2016). Tasirin man kwakwa yana ci gaba Streptococcus mutans ƙidaya cikin miya idan aka kwatanta da maganin mayukan chlorhexidine. Littafin Labaran Zamanin Dental. DOI: 10.5005 / jp-mujallolin-10024-1800

Cikakkun bayanai

Mutane sittin sun kurkure bakunansu da ɗayan masu zuwa:

• man kwakwa na tsawon minti 10
• Wankin bakin chlorhexidine na tsawan minti 1
• distilled ruwa na 1 minti

Masana kimiyya sun auna matakan kwayoyin halittar kwayoyin cuta a bakinsu kafin da bayan magani.

Sakamako

Waɗanda suka yi amfani da ko dai man kwakwa ko chlorhexidine sun ga raguwa mai yawa a cikin yawan ƙwayoyin cuta da ke yin allura a cikin miyau.

12. Peedikayil FC, et al. (2015). Tasirin man kwakwa a cikin cututtukan da suka shafi gingivitis - rahoto na farko. Jaridar Likita ta Niger. DOI: 10.4103/0300-1652.153406

Cikakkun bayanai

Matasa sittin masu shekaru 16 zuwa 18 tare da gingivitis (ciwon kumburi) sunyi mai tare da man kwakwa na tsawon kwanaki 30. Jan mai ya hada da amfani da man kwakwa a matsayin abin wanke baki.

Masu binciken sun auna kumburi da alamomin rubutu bayan kwanaki 7, 15, da 30.

Sakamako

Alamu na tambari da gingivitis sun faɗi ƙwarai da rana 7 kuma sun ci gaba da raguwa yayin nazarin.

Koyaya, babu ƙungiyar rukuni, don haka ba tabbas cewa man kwakwa ne ke da alhakin waɗannan fa'idodin ba.

13. Doka KS, et al. (2014). Illolin man kwakwa na budurwa (VCO) a matsayin ƙarin rayuwa mai inganci (QOL) tsakanin masu cutar kansar nono. Lipip a Lafiya da Cututtuka. DOI: 10.1186 / 1476-511X-13-139

Cikakkun bayanai

Wannan binciken ya shafi mata 60 wadanda ke shan magani don cutar kansar mama. Sun karɓi ko dai 20 mL na budurwa kwakwa a kowace rana ko babu magani.

Sakamako

Waɗanda ke ƙungiyar rukunin man kwakwa sun sami kyakkyawan sakamako don ingancin rayuwa, gajiya, barci, rashi abinci, aikin jima'i, da hoton jiki fiye da waɗanda ke cikin ƙungiyar sarrafawa.

Hanyoyi kan asarar nauyi da kuzari

Dukkanin karatun guda biyar da suka kalli canje-canje a cikin asarar mai ko maye sun gano cewa man kwakwa na da ɗan fa'ida, idan aka kwatanta da sauran mai ko ƙungiyoyin sarrafawa.

Koyaya, yawancin karatun ba su da yawa, kuma sakamakon yawanci suna da tawali'u.

Misali:

• Man kwakwa ya haɓaka haɓaka yayin aƙalla lokaci ɗaya a kowane binciken inda aka auna shi (,,).
• A cikin wani binciken, mutane a cikin rukunin man kwakwa sun ga raguwar kitsen jiki da kuma rawan kugu ba tare da gangan rage adadin kuzari ba ().
• Wani binciken da aka yi a kan kwatancen abincin da aka hana amfani da kalori ya gano cewa kitse na ciki ya fadi ne kawai a cikin rukunin da ke shan mai kwakwa ().

Sauran karatun da yawa sun kalli asarar mai da sauye-sauye na rayuwa dangane da man MCT, wanda yakai kusan 65% na man kwakwa.

Kowane ɗayan waɗannan ya ba da shawarar cewa mai na MCT na iya ƙara haɓaka, rage yawan ci da kuma adadin kuzari, da haɓaka ƙimar mai (,,,,,,).

Duk da haka, ba duk masu bincike ke da tabbaci ba. Wasu nazarin ba su gano wani fa'idar asarar nauyi ba, kuma shaidar ba ta dace ba gaba ɗaya ().

Ga cikakken labarin game da tasirin kwakwa a kan nauyi da kitse a ciki.

Hanyoyi akan cholesterol, triglycerides, da kumburi

Bincike biyar ya duba tasirin ƙwayoyi daban-daban akan cholesterol da triglycerides. Ga wasu daga cikin binciken:

• Man kwakwa ya ƙaru HDL (mai kyau) cholesterol fiye da mai da ba a ƙoshi ba kuma aƙalla kamar mai sha (,,,).
• Man kwakwa ya tashi sama da LDL (mara kyau) cholesterol fiye da mai safflower da naman sa, amma ƙasa da man waken soya da man shanu (,,).
• Triglycerides bai canza sosai ba dangane da man kwakwa idan aka kwatanta shi da sauran mai mai cin abinci tare da mai kama da abun ciki.
• Alamu na kumburi da danniya da ke sanya maye sun fi raguwa a cikin mutanen da ke cin man kwakwa idan aka kwatanta da mutanen da suka cinye sauran mai (,).

Abin takaici, karatun bai kalli ApoB ko ƙididdigar ƙirar LDL ba. Waɗannan su ne mafi alamun alamomi don haɗarin cututtukan zuciya fiye da daidaitaccen ma'aunin LDL (mara kyau) cholesterol.

Sauran amfanin lafiyar man kwakwa

Lafiyar hakori

Aikin jan mai tare da man kwakwa na iya rage kwayoyin cutar da ke da alhakin tambarin. Bugu da kari, ya inganta gingivitis sosai a cikin binciken da ya shafi matasa.

Ingancin rayuwa tare da ciwon nono

Ara karamin man kwakwa zuwa abincin yayin da ake shan magani na sankarar mama zai iya inganta rayuwar mutum a wannan lokacin.

Layin kasa

Man kwakwa na iya taimaka wa mutane su rasa mai na ciki kuma su ɗan ƙara yawan kuzarinsu na rayuwa.

Koyaya, kowane babban cokali na man kwakwa yana ba da adadin kuzari 130. Intakearin cin abincin kalori zai iya wuce fa'idodi ga ƙimar rayuwa.

Amsawa game da ƙwayoyin abincin na iya bambanta tsakanin mutane. Ga mutane da yawa, yawan cin kowane irin mai na iya haifar da haɓakar nauyi da matsalolin kiwon lafiya masu alaƙa.

Jiki yana buƙatar ɗan kitse, amma yana da mahimmanci a zaɓi wanda ya dace kuma a cinye kowane kitse a cikin matsakaici.

Gabaɗaya, Jagororin Abincin yau da kullun ga Amurkawa suna ba da shawarar cin abincin da ke ƙarancin mai mai ƙoshi. Cikakken mai ya kamata ya wakilci ƙasa da 10% na adadin kuzari a rana, bisa ga jagororin ().

Wannan ya ce, man kwakwa na iya zama zaɓi mai kyau wanda zai iya amfani da lafiyar ku gaba ɗaya, nauyi, da ƙimar rayuwar ku.

Gwanin Man Kwakwa Kuna Bukatar Sanin