Manyan Manhajoji 10 da suka Shafi Lafiyar Kwakwa

Wadatacce

• 1. Ya kunshi lafiyayyen mai mai
• 2. Zai iya bunkasa lafiyar zuciya
• 3. Zai iya ƙarfafa ƙona mai
• 4. Zai iya samun tasirin cutar
• 5. Zai iya rage yunwa
• 6. Zai iya rage kamuwa
• 7. Zai iya daga HDL (mai kyau) cholesterol
• 8. Zai iya kiyaye fata, gashinku, da haƙoranku
• 9. Zai iya bunkasa aikin kwakwalwa a cikin cutar Alzheimer
• 10. Zai iya taimakawa wajen rage mai mai cutarwa
• 11. Layin kasa

Ana sayar da man kwakwa a matsayin babban abincin.

Haɗin keɓaɓɓen haɗarin ƙwayoyin mai a cikin man kwakwa na iya samun sakamako mai kyau a kan lafiyar ku, kamar haɓaka haɓakar mai, lafiyar zuciya, da aikin kwakwalwa.

Anan ga 10 amfanin-tushen lafiyar lafiyar kwakwa.

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.

1. Ya kunshi lafiyayyen mai mai

Man kwakwa yana cikin manya-manyan ƙwayoyi. Wadannan ƙwayoyin suna da tasiri daban-daban a cikin jiki idan aka kwatanta da yawancin sauran ƙwayoyin abinci.

Acid mai mai a cikin kwakwa na iya ƙarfafa jikinka ya ƙone kitse, kuma suna samar da kuzari cikin sauri ga jikinka da kwakwalwarka. Suna kuma ɗaga HDL (mai kyau) cholesterol a cikin jininka, wanda zai iya taimakawa rage haɗarin cututtukan zuciya (1).

Yawancin kitsen abincin an rarraba su azaman triglycerides masu tsayi (LCTs), yayin da man kwakwa ya ƙunshi wasu matsakaiciyar sarkar triglycerides (MCTs), waɗanda sune gajerun sarƙoƙin mai ƙarancin mai ().

Lokacin da kake cin MCTs, suna tafiya kai tsaye zuwa hanta. Jikin ku yana amfani da su azaman tushen makamashi mai sauri ko juya su zuwa ketones.

Ketones na iya samun fa'idodi masu ƙarfi ga kwakwalwar ku, kuma masu bincike suna nazarin ketones a matsayin magani na farfadiya, cutar Alzheimer, da sauran yanayi.

Takaitawa Man kwakwa yana da yawa a cikin MCTs, wani nau'in kitse ne wanda jikinka yake canzawa ya banbanta da sauran mai. MCTs suna da alhakin yawancin fa'idodin man kwakwa ga lafiyarmu.

2. Zai iya bunkasa lafiyar zuciya

Kwakwa wani abinci ne wanda ba a saba da shi ba a Yammacin duniya, tare da masu kula da lafiya su ne masu amfani da shi.

Koyaya, a wasu yankuna na duniya, kwakwa - wacce aka loda da man kwakwa - kayan abinci ne da mutane ke ci gaba tun zamaninsu.

Misali, wani binciken da akayi a 1981 ya nuna cewa yawan jama'ar Tokelau, tsibirin tsibiri a Kudancin Pacific, sun sami sama da kashi 60% na adadin kuzarin su daga kwakwa. Masu bincike sun ba da rahoton ba kawai kyakkyawan ƙoshin lafiya ba amma har ma da ƙananan cututtukan zuciya (3).

Mutanen Kitavan a Papua New Guinea kuma suna cin kwakwa da yawa, tare da tubers, 'ya'yan itace, da kifi, kuma suna da ƙaramin bugun jini ko cututtukan zuciya (4).

Takaitawa Yawancin al'ummomi a duniya sun sami ci gaba na ƙarni masu yawa suna cin kwakwa sosai, kuma karatu ya nuna suna da lafiyar zuciya.

3. Zai iya ƙarfafa ƙona mai

Kiba yana daya daga cikin manyan yanayin kiwon lafiyar da ke shafar yammacin duniya a yau.

Yayinda wasu mutane ke tunanin kiba magana ce kawai game da adadin adadin kuzarin da wani ya ci, asalin waɗannan adadin kuzarin yana da mahimmanci, suma. Daban-daban abinci suna shafar jikin ku da kuma hormones ta hanyoyi daban daban.

MCTs a cikin man kwakwa na iya ƙara yawan adadin kuzarin da jikinku ke ƙonawa idan aka kwatanta da mai mai ƙwari mai tsayi ().

Studyaya daga cikin binciken ya gano cewa cin gram 15-30 na MCTs a kowace rana ya haɓaka kashe kuzarin awanni 24 da 5% ().

Koyaya, waɗannan karatun ba su duba tasirin man kwakwa ba. Sun bincika tasirin MCTs, ban da lauric acid, wanda yakai kusan kashi 14% na man kwakwa ().

A halin yanzu babu kyakkyawar shaida da za ta ce cinye man kwakwa da kansa zai ƙara adadin adadin kuzarin da kuke kashewa.

Ka tuna cewa man kwakwa yana da yawan adadin kuzari kuma yana iya sa mutum ya sami ƙaruwa idan aka ci shi da yawa.

Takaitawa Bincike ya lura cewa MCTs na iya ƙara adadin adadin kuzari da aka ƙona sama da awanni 24 da kusan 5%. Koyaya, man kwakwa da kansa bazai sami irin wannan tasirin ba.

4. Zai iya samun tasirin cutar

Lauric acid shine ke samar da kusan kashi 50% na kayan mai a cikin man kwakwa ().

Lokacin da jikinka ya narke lauric acid, yakan samar da wani abu da ake kira monolaurin. Dukansu lauric acid da monolaurin na iya kashe ƙwayoyin cuta masu cutarwa, kamar ƙwayoyin cuta, ƙwayoyin cuta, da fungi ().

Misali, binciken tube-tube ya nuna cewa wadannan abubuwa suna taimakawa wajen kashe kwayoyin cuta Staphylococcus aureus, wanda ke haifar da cututtukan staph, da yisti Candida albicans, tushen yaduwar cututtukan yisti a cikin mutane (,).

Har ila yau, akwai wasu shaidu cewa yin amfani da man kwakwa a matsayin abin wanke baki - wani tsari da ake kira da jan mai - yana amfani da tsabtar baki, kodayake masu bincike suna ganin shaidar ta yi rauni ().

Babu wata hujja da ke nuna cewa man kwakwa na rage haɗarin kamuwa da cututtukan sanyi na yau da kullun ko wasu cututtuka na cikin gida.

Takaitawa Amfani da man kwakwa a matsayin abin wanke baki na iya hana kamuwa da bakin, amma ana bukatar karin shaida.

5. Zai iya rage yunwa

Wani fasali mai ban sha'awa na MCT shine shine ƙila su rage yunwa.

Wannan na iya kasancewa da alaƙa da yadda jikinka yake narkewar mai, saboda sinadarin ketones na iya rage yunwar mutum ().

A cikin binciken daya, maza masu lafiya 6 sun ci nau'ikan MCTs da LCTs. Wadanda suka ci yawancin MCTs sun ci karancin adadin kuzari kowace rana ().

Wani binciken a cikin maza 14 masu lafiya sun ba da rahoton cewa waɗanda suka ci yawancin MCTs a karin kumallo sun ci ƙananan adadin kuzari a abincin rana ().

Waɗannan karatun ba su da yawa kuma suna da ɗan gajeren lokaci. Idan wannan tasirin ya dore kan dogon lokaci, zai iya haifar da rage nauyin jiki cikin shekaru da yawa.

Kodayake man kwakwa yana daya daga cikin mahimman hanyoyin samar da sinadarai na MCTs, amma babu wata hujja da ke nuna cewa shan man kwakwa yana rage yawan abinci fiye da sauran mai.

A zahiri, wani binciken yayi rahoton cewa man kwakwa bai cika cika ba kamar na MCT ().

Takaitawa MCTs na iya rage yawan ci, wanda zai haifar da rage nauyin jiki akan dogon lokaci.

6. Zai iya rage kamuwa

Masu bincike a halin yanzu suna nazarin abinci mai gina jiki, wanda ke da karancin katako da yawan mai, don magance matsaloli daban-daban.

Mafi kyawun sanannen amfani da wannan abincin shine magance farfadiya mai jure wa yara (16).

Abincin yana rage saurin kamuwa da yara a cikin cututtukan fuka, har ma waɗanda ba su sami nasara ba tare da nau'ikan ƙwayoyi da yawa. Masu bincike ba su tabbatar da dalilin ba.

Rage yawan abincin da ke cikin carbi da kuma yawan shan kitse yana haifar da kara yawan sinadarin ketones a cikin jini.

Saboda ana amfani da MCTs a cikin man kwakwa zuwa cikin hanta kuma ana jujjuya su zuwa ketones, ƙwararrun likitocin kiwon lafiya na iya amfani da abinci na keto wanda ya haɗa da MCTs da kuma kyautar karbu don ba da ƙoshin lafiya da taimakawa warkar da farfadiya (,).

Takaitawa MCTs a cikin man kwakwa na iya haɓaka yawan ƙwayoyin jikin ketone, wanda zai iya taimaka rage raguwar yara da ke fama da farfadiya.

7. Zai iya daga HDL (mai kyau) cholesterol

Man kwakwa na dauke da kitse na halitta wanda ke kara yawan kwayar HDL (mai kyau) a jikin ku. Hakanan suna iya taimakawa juya LDL (mara kyau) cholesterol zuwa sifar da ba ta cutarwa.

Ta hanyar haɓaka HDL, masana da yawa sunyi imanin cewa man kwakwa na iya haɓaka lafiyar zuciya idan aka kwatanta da sauran mai.

A cikin binciken daya a cikin mata 40, man kwakwa ya rage duka da LDL (mara kyau) cholesterol yayin haɓaka HDL, idan aka kwatanta da man waken soya ().

Wani binciken da aka yi a cikin manya 116 ya nuna cewa bin tsarin abinci wanda ya hada da mai na kwakwa na HDL (mai kyau) cholesterol a cikin mutanen da ke fama da jijiyoyin jijiyoyin jini (20).

Takaitawa Fewan binciken da aka yi sun nuna cewa man kwakwa na iya ɗaga matakan jini na HDL (mai kyau) cholesterol, wanda ke da alaƙa da ingantaccen lafiyar rayuwa da ƙananan haɗarin cututtukan zuciya.

8. Zai iya kiyaye fata, gashinku, da haƙoranku

Man kwakwa na da amfani da yawa waɗanda ba su da alaƙa da cin shi.

Mutane da yawa suna amfani da shi don dalilai na kwalliya don inganta lafiyar jiki da bayyanar fatar jikinsu da gashinsu.

Nazarin ya nuna cewa man kwakwa na iya inganta yanayin danshi na busassun fata da rage alamomin eczema (, 22).

Hakanan man kwakwa na iya kariya daga lalacewar gashi. Studyaya daga cikin binciken ya nuna cewa yana iya aiki azaman ƙarancin hasken rana, yana toshe kusan 20% na hasken rana na ultraviolet (UV) na rana (,).

Jan mai, wanda ya hada da juya man kwakwa a cikin bakinku kamar kayan wankin baki, na iya kashe wasu kwayoyin cutarwa a cikin bakin. Wannan na iya inganta lafiyar hakori da rage warin baki, kodayake ana bukatar karin bincike (,).

Takaitawa Mutane na iya shafa man kwakwa ga fata, gashi, da haƙoransu. Nazarin ya nuna yana aiki a matsayin mai sanya fata mai laushi, yana kariya daga lalacewar fata, da kuma inganta lafiyar baki.

9. Zai iya bunkasa aikin kwakwalwa a cikin cutar Alzheimer

Cutar Alzheimer ita ce mafi yawan dalilin rashin hankali. Yawanci yakan shafi tsofaffi (27).

Wannan yanayin yana rage karfin kwakwalwarka ta amfani da sinadarin glucose domin kuzari.

Masu bincike sun ba da shawarar cewa ketones na iya samar da wata hanyar samar da makamashi ta daban ga wadannan kwayoyin halittar kwakwalwa da ke aiki don rage alamun cutar Alzheimer (28).

Mawallafin wani binciken na 2006 sun ba da rahoton cewa MCTs sun inganta aikin kwakwalwa a cikin mutane masu sauƙin yanayin cutar Alzheimer ().

Duk da haka, bincike har yanzu na farko ne, kuma babu wata hujja da ke nuna cewa man kwakwa da kanta yana yaƙar wannan cutar.

Takaitawa Nazarin farko ya ba da shawarar cewa MCTs na iya ƙara matakan jini na ketones, mai yiwuwa ya sauƙaƙe alamomin Alzheimer. Duk da haka, ana buƙatar ƙarin karatu.

10. Zai iya taimakawa wajen rage mai mai cutarwa

Kamar yadda wasu daga cikin mai mai mai a cikin kwakwa na iya rage ci da ƙara ƙona mai, hakan na iya taimaka muku rage nauyi.

Kitsen ciki, ko kitse na visceral, suna kwana a cikin ramin ciki da kewaye da gabobin ku. MCTs suna da tasiri musamman wajen rage ƙitsen ciki idan aka kwatanta da LCTs ().

Kitsen ciki, mafi cutarwa iri, yana da alaƙa da cututtuka da yawa na yau da kullun.

Kewayen kugu mai sauki ne, daidai alama ce ta yawan kitse a cikin ramin ciki.

A cikin binciken mako-mako na 12 a cikin mata 40 tare da kiba na ciki, waɗanda suka ɗauki cokali 2 (30 mL) na man kwakwa a kowace rana suna da raguwa mai yawa a duka Jikin Jiki (BMI) da zagaye kugu ().

A halin yanzu, nazarin mako 4 a cikin maza 20 tare da kiba ya lura da raguwar kewayen kugu na inci 1.1 (2.86 cm) bayan sun ɗauki cokali 2 (30 mL) na man kwakwa kowace rana ().

Man kwakwa har yanzu yana da yawan adadin kuzari, don haka ya kamata ku yi amfani da shi da kaɗan. Sauya wasu kayan girkin ku tare da man kwakwa na iya samun fa'idar rage nauyi, amma shaidun basu dace ba gaba daya ().

11. Layin kasa

Man da aka samo daga kwakwa yana da fa'idodi masu yawa don lafiyar ku.

Don samun fa'ida sosai, tabbatar da zaɓar ƙwaya mai, budurwa kwakwa maimakon ta ingantattun sigar.

Siyayya don man kwakwa akan layi.