MCT Oil 101: Binciken Mahimmancin Sarkar Triglycerides

Wadatacce

• Menene MCT?
• Magungunan triglycerides na matsakaici suna canzawa daban
• Tushen matsakaiciyar sarkar triglycerides
• Tushen abinci
• Man MCT
• Wanne ya kamata ka zaɓa?
• Man na MCT na iya yiwuwar taimakawa asarar nauyi
• MCarfin MCTs don haɓaka aikin motsa jiki yana da rauni
• Sauran fa'idodin lafiyar MCT na mai
• Cholesterol
• Ciwon suga
• Aikin kwakwalwa
• Sauran yanayin kiwon lafiya
• Yankewa, aminci, da sakamako masu illa
• Rubuta ciwon sukari na 1 da MCTs
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Sha'awar matsakaiciyar sarkar triglycerides (MCTs) ta girma cikin sauri a thean shekarun nan.

Wannan wani bangare ne saboda fa'idodin da ake tallatawa da man kwakwa, wanda shine tushen tushen su.

Yawancin masu bayar da shawarwari suna alfahari cewa MCTs na iya taimakawa asarar nauyi.

Bugu da kari, man na MCT ya zama shahararren kari tsakanin 'yan wasa da masu kera jiki.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da MCTs.

Menene MCT?

Matsakaicin sarkar triglycerides (MCTs) kitse ne da ake samu a cikin abinci kamar man kwakwa. An canza su cikin abubuwa daban-daban fiye da na triglycerides mai tsawo (LCT) da ake samu a yawancin sauran abinci.

Man na MCT kari ne wanda ya ƙunshi yawancin waɗannan ƙwayoyin kuma ana da'awar suna da fa'idodin kiwon lafiya da yawa.

Triglyceride shine kawai kalmar fasaha don mai. Triglycerides suna da manyan dalilai guda biyu. Suna ko ƙone don kuzari ko adana su kamar kitsen jiki.

Sunaye masu suna Triglycerides bayan sunadaran sunadarinsu, musamman tsayin sarkar asid acid. Dukkanin triglycerides sun kunshi kwayar glycerol da kuma mai mai uku.

Yawancin kitse a cikin abincinku sunadarai ne masu haɗari mai ɗorewa, waɗanda suke ɗauke da carbin guda 13-21. Gajerun sarkar mai mai ƙarancin atoms na carbon.

Sabanin haka, ƙwayoyin mai mai matsakaiciyar sarkar a cikin MCTs suna da ƙwayoyin carbon 6-12.

Wadannan sune babban acid mai matsakaicin matsakaici:

• C6: caproic acid ko hexanoic acid
• C8: caprylic acid ko octanoic acid
• C10: capric acid ko decanoic acid
• C12: acid lauric ko dodecanoic acid

Wasu masana sun yi jayayya cewa C6, C8, da C10, waɗanda ake kira da “capra fatty acids,” suna nuna ma'anar MCTs fiye da C12 (lauric acid) (1).

Yawancin illolin kiwon lafiya da aka bayyana a ƙasa ba sa amfani da lauric acid.

Matsakaicin sarkar triglycerides (MCTs) suna ƙunshe da kitse mai ƙamshi wanda ke da sarkar tsawon layin carbon 6-6. Sun hada da sinadarin caproic acid (C6), caprylic acid (C8), capric acid (C10), da lauric acid (C12).

Magungunan triglycerides na matsakaici suna canzawa daban

Bada gajeriyar sarkar sarkar MCTs, suna saurin karyewa kuma suna shiga cikin jiki.

Ba kamar sarkar mai da ke da tsayi ba, MCTs suna tafiya kai tsaye zuwa hanta, inda za a iya amfani da su azaman tushen makamashi kai tsaye ko juya su cikin ketones. Ketones abubuwa ne da ake samarwa lokacin da hanta ta saukar da kitse mai yawa.

Ya bambanta da kitsen mai na yau da kullun, ketones na iya hayewa daga jini zuwa kwakwalwa. Wannan yana ba da madadin tushen makamashi don ƙwaƙwalwa, wanda ke amfani da glucose koyaushe don mai (2).

Da fatan za a lura: Ketones ana yin sa ne kawai lokacin da jiki yana da ƙarancin carbohydrates, misali, idan kuna kan abincin keto. Kwalwa koyaushe tana son amfani da glucose azaman mai a madadin ketones.

Saboda adadin kuzari da ke cikin MCTs ya fi dacewa juya zuwa kuzari kuma jiki yana amfani da su, ba za a iya adana su kamar mai ba. Wancan ya ce, ana buƙatar ƙarin nazarin don ƙayyade ikon su na taimakawa asarar nauyi ().

Tunda an narkar da MCT cikin sauri fiye da LCT, za'a fara amfani dashi azaman makamashi da farko. Idan akwai wuce haddi na MCT, su ma a ƙarshe za a adana su kamar mai.

Saboda gajeren sarkar sarkar, matsakaiciyar sarkar triglycerides ta fi saurin karyewa da shiga cikin jiki. Wannan ya sa sun zama tushen kuzari mai sauri kuma ba za a adana su kamar mai ba.

Tushen matsakaiciyar sarkar triglycerides

Akwai manyan hanyoyi guda biyu don haɓaka yawan cin ku na MCTs - ta hanyar tushen abinci gaba ɗaya ko kari kamar man MCT.

Tushen abinci

Abincin da ke gaba shine mafi wadatar tushen matsakaiciyar sarkar triglycerides, gami da lauric acid, kuma an jera su tare da yawan adadinsu na MCTs (,,,):

• man kwakwa: 55%
• dabino kwaya 54%
• madara duka: 9%
• man shanu: 8%

Kodayake tushen da ke sama suna da wadataccen MCTs, haɓakar su ta bambanta. Misali, man kwakwa yana dauke da nau'ikan nau'ikan MCT guda huɗu, tare da ƙaramin adadin LCTs.

Koyaya, MCTs sun ƙunshi yawancin lauric acid (C12) da ƙananan ƙananan ƙwayoyin mai (C6, C8, da C10). A zahiri, man kwakwa yana da kusan kashi 42% na lauric acid, yana mai da shi ɗayan mafi kyawun tushen asalin wannan fatty acid ().

Idan aka kwatanta da man kwakwa, tushen kiwo yakan sami kaso mai yawa na ƙwayoyin mai da ƙananan ruwa na lauric acid.

A cikin madara, sinadarin capra fatty acid ya kai kashi 4-12% na dukkan mai, kuma lauric acid (C12) ya kai kashi 2-5% ().

Man MCT

Man fetur na MCT shine tushen mai da hankali sosai na triglycerides.

Yana da mutum ta hanyar aiwatar da ake kira fractionation. Wannan ya haɗa da cirewa da keɓance MCTs daga kwakwa ko man kernel.

Man na MCT gabaɗaya sun ƙunshi 100% caprylic acid (C8), 100% capric acid (C10), ko haɗuwa da su biyun.

Ba a haɗa sinadarin Caproic acid (C6) sosai saboda ɗanɗano da ƙamshi mai daɗi. A halin yanzu, lauric acid (C12) galibi yana ɓacewa ko kuma yana cikin ƙarami kaɗan ().

Ganin cewa lauric acid shine babban abin da ke cikin man kwakwa, yi hankali da masana'antun da ke tallata mai na MCT a matsayin "man kwakwa na ruwa," wanda yake ɓatarwa.

Mutane da yawa suna muhawara ko lauric acid yana rage ko haɓaka ƙimar man MCT.

Yawancin masu bayar da shawarwari suna tallata man MCT a matsayin mafi kyau fiye da man kwakwa saboda ana iya ɗaukar acid mai ƙwanƙwasa (C8) da acid na capric (C10) cikin sauri da sarrafawa don kuzari, idan aka kwatanta da lauric acid (C12) (,).

Tushen abinci na MCT sun haɗa da man kwakwa, man kernel na dabino, da kayayyakin kiwo. Duk da haka, abubuwan haɗin MCT ɗinsu sun bambanta. Hakanan, man na MCT yana alfahari da babban adadi na wasu MCTs. Sau da yawa ya ƙunshi C8, C10, ko cakuda biyun.

Wanne ya kamata ka zaɓa?

Mafi kyawun tushen a gare ku ya dogara da burin ku da cin abincin ku na matsakaiciyar sarkar triglycerides.

Ba a bayyana abin da ake buƙata kashi don samun damar amfani ba. A cikin karatu, allurai suna zuwa daga gram 5-70 (osai 0.17-2.5) na MCT a kowace rana.

Idan kuna nufin samun cikakkiyar lafiya mai kyau, amfani da man kwakwa ko man dabino a cikin girki mai yiwuwa ya wadatar.

Koyaya, don yawan allurai, kuna so kuyi la'akari da man MCT.

Ofayan kyawawan abubuwa game da man MCT shine kusan babu ɗanɗano ko ƙanshi. Ana iya cinye shi kai tsaye daga tulu ko gauraya shi cikin abinci ko abin sha.

Kwakwa da man kwayan dabino sune tushen wadataccen silsilar triglycerides, amma kayan mai na MCT suna ƙunshe da adadi mai yawa.

Man na MCT na iya yiwuwar taimakawa asarar nauyi

Kodayake bincike ya canza sakamako mai gauraya, akwai hanyoyi da yawa waɗanda MCT zasu iya taimakawa asarar nauyi, gami da:

• Energyananan ƙarfin makamashi. MCTs suna ba da kusan adadin kuzari 10% fiye da LCTs, ko adadin 8.4 a kowace gram don MCTs da ƙananan calories 9.2 na gram na LCTs (). Koyaya, lura cewa yawancin mai dafa abinci suna da MCTs da LCTs, wanda na iya ƙin kowane banbancin kalori.
• Fullara cika. Studyaya daga cikin binciken ya gano cewa idan aka kwatanta da LCTs, MCTs ya haifar da haɓaka mai yawa a cikin peptide YY da leptin, homonu biyu waɗanda ke taimakawa rage ƙoshin abinci da haɓaka ƙoshin lafiya ().
• Adana mai. Ganin cewa MCTs suna nutsuwa kuma suna saurin narkewa fiye da na LCT, ana amfani da su azaman farko maimakon a adana su azaman mai. Koyaya, ana iya adana MCTs azaman mai jiki idan an cinye adadi mai yawa ().
• Burnona calories. Yawancin tsofaffin dabba da nazarin ɗan adam sun nuna cewa MCTs (galibi C8 da C10) na iya ƙara ƙarfin jiki don ƙona kitse da adadin kuzari (,,).
• Asarar mafi girma. Studyaya daga cikin binciken ya gano cewa cin abinci mai arzikin MCT ya haifar da ƙona mai da asarar mai fiye da abincin da ke mafi girma a cikin LCTs. Koyaya, waɗannan tasirin na iya ɓacewa bayan makonni 2-3 da zarar jiki ya daidaita ().

Koyaya, ka tuna cewa yawancin waɗannan karatun suna da ƙananan samfuran samfuran kuma basuyi la'akari da wasu abubuwan ba, gami da motsa jiki da yawan amfani da kalori.

Bugu da ƙari kuma, yayin da wasu nazarin suka gano cewa MCTs na iya taimakawa asarar nauyi, sauran karatun ba su sami sakamako ba ().

Dangane da tsofaffin nazari na nazarin 21, 7 yayi cikakken kimantawa, 8 ya auna asarar nauyi, kuma 6 tayi la'akari da ƙona kalori.

Bincike 1 ne kawai ya gano yana ƙaruwa a cikakke, 6 yana lura da ragin nauyi, kuma 4 ya lura yana ƙaruwa ƙona kalori ().

A cikin wani nazarin nazarin dabba na 12, 7 ya ba da rahoton raguwar ƙimar nauyi kuma 5 bai sami bambance-bambance ba. Dangane da cin abincin, 4 ya gano raguwa, 1 ya gano karuwa, kuma 7 bai sami banbanci ba).

Bugu da kari, yawan asarar nauyi da MCT ya haifar ya kasance mai kyau sosai.

Binciken nazarin ɗan adam na 13 ya gano cewa, a matsakaita, yawan nauyin da aka rasa akan abinci mai yawa a cikin MCTs kawai fam 1.1 ne (0.5 kilogiram) sama da makonni 3 ko sama da haka, idan aka kwatanta da na abinci mai yawa a cikin LCTs ().

Wani tsohon binciken na tsawon sati 12 ya gano cewa cin abinci mai wadataccen sarkar triglycerides ya haifar da fam 2 (0.9 kilogiram) na ƙarin asarar nauyi, idan aka kwatanta da abinci mai wadataccen LCTs ().

Kwanan nan kwanan nan, ana buƙatar karatu mai inganci don sanin yadda tasirin MCTs yake don rage nauyi, da kuma yawan adadin da za'a buƙaci don girbe fa'idodi.

MCTs na iya taimakawa asarar nauyi ta rage rage yawan adadin kuzari da adana mai da ƙara ƙoshi, ƙona kalori, da matakan ketone akan abincin mai ƙanƙanci. Duk da haka, sakamakon hasara mai nauyi na babban abincin MCT ba shi da kyau sosai.

MCarfin MCTs don haɓaka aikin motsa jiki yana da rauni

Ana tunanin MCTs don haɓaka matakan makamashi yayin motsa jiki mai ƙarfi kuma suna aiki azaman madadin makamashi, suna adana ɗakunan glycogen.

Yawancin karatun ɗan adam da na dabba da yawa sun ba da shawarar cewa wannan na iya haɓaka ƙarfin hali kuma ya ba da fa'idodi ga 'yan wasa a kan ƙananan abinci.

Studyaya daga cikin binciken dabba ya gano cewa ɓeraye sun ciyar da abinci mai wadataccen matsakaiciyar sarkar triglycerides sun fi kyau a gwaje-gwajen ninkaya fiye da ɓerayen da ke ciyar da abinci mai wadataccen LCTs ().

Bugu da ƙari, shan abinci da ke ɗauke da MCT maimakon LCTs na makonni 2 ya ba wa 'yan wasa masu nishaɗi damar jimrewa da dogon lokacin motsa jiki mai ƙarfi ().

Kodayake shaidar tana da kyau, kwanan nan, ana buƙatar karatu mai inganci don tabbatar da wannan fa'idar, kuma haɗin haɗin yana da rauni ().

Haɗin haɗin tsakanin MCTs da haɓaka aikin motsa jiki yana da rauni. Ana buƙatar ƙarin karatu don tabbatar da waɗannan iƙirarin.

Sauran fa'idodin lafiyar MCT na mai

Amfani da matsakaiciyar sarkar triglycerides da man MCT an danganta shi da wasu fa'idodin kiwon lafiya da yawa.

Cholesterol

An danganta MCTs zuwa ƙananan matakan cholesterol a cikin nazarin dabbobi da na mutum.

Misali, wani binciken dabba ya gano cewa gudanar da MCTs ga beraye ya taimaka rage matakan cholesterol ta hanyar kara fitar da bile acid ().

Hakanan, binciken da ya gabata a cikin beraye ya danganta shan mai na kwakwa don inganta matakan cholesterol da matakan antioxidant mafi girma ().

Wani tsohon binciken a cikin mata 40 ya gano cewa shan man kwakwa tare da abinci mara kalori mai yawa ya rage LDL (mara kyau) cholesterol kuma ya ƙaru da HDL (mai kyau) cholesterol, idan aka kwatanta da matan da ke shan man waken soya ().

Ingantawa a cikin cholesterol da matakan antioxidant na iya haifar da rage haɗarin cututtukan zuciya a cikin dogon lokaci.

Koyaya, yana da mahimmanci a lura cewa wasu tsofaffin karatuttukan karatu sun ba da rahoton cewa ƙarin kayan aikin MCT ba su da wani tasiri - ko ma mawuyacin tasiri - kan cholesterol (,).

Studyaya daga cikin bincike a cikin maza 14 masu lafiya sun ba da rahoton cewa MCT yana haɓaka matakan ƙwayar cholesterol mara kyau, ƙara yawan cholesterol da LDL (mummunan) cholesterol, duka biyun suna haɗarin cututtukan zuciya ().

Bugu da ƙari, yawancin hanyoyin da ake amfani da su na MCTs, gami da man kwakwa, ana ɗaukarsu mai ƙamshi ().

Kodayake karatu ya nuna cewa yawan cin kitse mai mai ba shi da alaƙa da haɗarin kamuwa da cututtukan zuciya, ana iya ɗaura shi da dalilai masu haɗarin cututtukan zuciya, gami da matakan LDL (mara kyau) cholesterol da apolipoprotein B (,,).

Sabili da haka, ana buƙatar ƙarin bincike don fahimtar rikitacciyar dangantakar dake tsakanin MCTs da matakan cholesterol, da kuma tasirin da ke tattare da lafiyar zuciya.

Abincin da ke cikin abinci mai arzikin MCT kamar man kwakwa na iya tallafawa ƙwanƙwan ƙwayar cholesterol. Koyaya, shaidar ta gauraya.

Ciwon suga

Hakanan MCTs na iya taimakawa rage matakan sukarin jini. A cikin binciken daya, abincin da ke cike da MCTs ya haɓaka ƙwarewar insulin a cikin manya masu ciwon sukari na 2 ().

Wani binciken a cikin mutane 40 da nauyinsu ya wuce kima kuma suka rubuta ciwon sukari na 2 sun gano cewa ƙarin tare da MCTs ya inganta abubuwan haɗarin ciwon suga. Ya rage nauyin jiki, kewayen kugu, da kuma juriyar insulin ().

Abin da ya fi haka, binciken dabba daya ya gano cewa bayar da man MCT ga beraye suna ciyar da mai mai mai mai yawa ya taimaka kariya daga jure insulin da kumburi ().

Koyaya, shaidar da ke tallafawa amfani da matsakaiciyar sarkar triglycerides don taimakawa gudanar da ciwon sukari iyakantacce ne kuma tsohon yayi. Ana buƙatar ƙarin bincike na kwanan nan don ƙayyade cikakken tasirinsa.

MCTs na iya taimakawa rage matakan sukarin jini ta rage ƙarfin insulin. Koyaya, ana buƙatar ƙarin bincike don tabbatar da wannan fa'idar.

Aikin kwakwalwa

MCTs suna samar da ketones, wanda ke aiki azaman madadin tushen makamashi don ƙwaƙwalwa kuma don haka yana iya inganta aikin kwakwalwa a cikin mutane masu bin abincin ketogenic (wanda aka ayyana shi azaman carb ƙasa da 50 g / rana).

Kwanan nan, an fi sha'awar amfani da MCTs don taimakawa wajen magance ko hana rikicewar kwakwalwa kamar cutar Alzheimer da rashin hankali ().

Wani babban bincike ya gano cewa MCTs sun inganta ilmantarwa, ƙwaƙwalwar ajiya, da sarrafa kwakwalwa a cikin mutane masu fama da cutar Alzheimer mai sauƙi zuwa matsakaici. Koyaya, ana lura da wannan tasirin ne kawai a cikin mutanen da basu da nau'ikan jinsin APOE4 ().

Gabaɗaya, shaidar ta iyakance ga gajerun karatu tare da ƙananan samfuran samfu, don haka ana buƙatar ƙarin bincike.

MCTs na iya inganta aikin kwakwalwa a cikin mutanen da ke fama da cutar Alzheimer waɗanda ke da takamaiman ƙwayoyin halitta. Ana buƙatar ƙarin bincike.

Sauran yanayin kiwon lafiya

Saboda MCTs shine tushen saurin makamashi da narkewa, an yi amfani dasu tsawon shekaru don magance rashin abinci mai gina jiki da rikice-rikicen da ke hana shayar abinci.

Yanayin da ke cin gajiyar matsakaiciyar sarkar triglyceride sun haɗa da:

• gudawa
• steatorrhea (narkewar abinci mai narkewa)
• cutar hanta

Hakanan masu haƙuri da ke yin tiyatar ciki ko tiyata a ciki na iya amfana.

Shaidun kuma suna tallafawa amfani da MCT a cikin abincin ketogenic wanda ke magance farfadiya ().

Amfani da MCTs yana bawa yara waɗanda ke da kamuwa da cuta damar cin abinci mafi girma kuma su haƙura da ƙarin adadin kuzari da carbs fiye da kayan abinci na yau da kullun da ke ba da izinin ().

MCTs suna taimakawa wajen magance yanayi da yawa, gami da rashin abinci mai gina jiki, cututtukan malabsorption, da farfadiya.

Yankewa, aminci, da sakamako masu illa

Kodayake a halin yanzu man MCT ba shi da cikakken matakin ci gaba na sama (UL), an ba da shawarar matsakaicin adadin yau da kullun 4-7 (60-100 mL) (38).

Duk da yake ba a bayyana ko wane nau'i ake buƙata don samun fa'idodin lafiyar lafiyar ba, yawancin nazarin da aka gudanar sun yi amfani da shi tsakanin 1-5 tablespoons (15-74 mL) kowace rana.

A halin yanzu babu wani mummunan mu'amala da aka ba da rahoto game da magunguna ko wasu mawuyacin tasiri.

Koyaya, an bayar da rahoton wasu ƙananan illolin, ciki har da jiri, amai, gudawa, da ciwon ciki.

Wadannan za a iya kauce musu ta hanyar farawa da ƙananan allurai, kamar ƙaramin shayi 1 (5 ml) da kuma ƙaruwa a hankali. Da zarar an jure, ana iya ɗaukar man MCT ta babban cokali.

Idan kuna la'akari da ƙara man MCT a cikin aikinku na yau da kullun, yi magana da mai ba da kiwon lafiya da farko. Har ila yau yana da mahimmanci don samun gwaje-gwajen gwajin jini na yau da kullun don taimakawa wajen lura da matakan cholesterol.

Rubuta ciwon sukari na 1 da MCTs

Wasu kafofin suna hana mutane masu cutar sikari ta 1 ɗaukar shan sigari mai sarkakiya saboda haɗin ketones.

Ana tsammanin cewa babban matakan ketones a cikin jini na iya ƙara haɗarin ketoacidosis, mummunan yanayin da zai iya faruwa ga mutanen da ke da ciwon sukari na 1.

Koyaya, kososis na abinci mai gina jiki mai ƙarancin abinci yana da bambanci da ketoacidosis na ciwon sukari, yanayin da yake da matukar rashin rashin insulin.

A cikin mutanen da ke fama da ciwon sukari mai kyau da ƙoshin lafiyar sikarin jini, matakan ketone suna kasancewa cikin kewayon aminci koda lokacin kososis.

Akwai iyakantaccen karatun da aka samo wanda ke bincika amfani da MCTs a cikin waɗanda ke da ciwon sukari na irin 1. Koyaya, wasu tsofaffin karatun da aka gudanar basu lura da cutarwa ba ().

MCT mai lafiya ne ga mafi yawan mutane, amma babu cikakkun bayanai game da sashi. Fara da ƙananan allurai kuma a hankali ku ƙara yawan abincin ku.

Layin kasa

Matsakaicin sarkar triglycerides suna da fa'idodi da yawa na kiwon lafiya.

Duk da yake ba tikiti ba ne ga asarar nauyi mai ban mamaki, suna iya ba da fa'ida mai sauƙi. Hakanan za'a iya faɗi game da rawar da suke takawa a cikin jimrewa.

Saboda waɗannan dalilai, ƙara man MCT zuwa abincinku na iya zama darajar gwadawa.

Koyaya, tuna cewa tushen abinci kamar man kwakwa da kiwo mai ba da ciyawa suna ba da ƙarin fa'idodi waɗanda kari ba su bayarwa.

Idan kuna tunanin ƙoƙarin gwada man MCT, yi magana da ƙwararren masanin kiwon lafiya da farko. Za su iya taimaka maka sanin ko sun dace da kai.