譯文大賞

What are Medium-Chain Triglycerides? 什麼是中鏈三酸甘油脂

Medium-chain triglycerides (or MCTs for short) are made up of medium-chain fatty acids. The “medium” refers to the length of their chemical structure: all fats are made up of strings of carbon and hydrogen. Short-chain fats (e.g. butyric acid) have fewer than 6 carbons. Long-chain fats (for example, the long-chain polyunsaturated fats EPA and DHA) have 13 to 21. Medium-chain fats are in the middle, with 6 to 12. There are three separate fatty acids classified as medium-chain triglycerides:

中鏈三酸甘油脂〈MCTs或有更短的名稱〉是由中鏈脂肪酸〈medium-chain fatty acid〉所組成的。所謂的“中”指的就是它們化學結構的長度：所有的油脂都是由碳鏈與氫鏈所組成。短鏈油脂〈像是丁酸〈酪酸〉〉的碳是低於六的；另外長鏈油脂〈像長鏈多元不飽和脂肪-EPA；DHA〈魚油裡有〉〉的碳量是介於13-21之間，那本篇的主軸是放在中鏈油脂，它的碳數介於6-12之間，有三種油是被歸在MCT裡面：

Caproic acid (also called hexanoic acid or C6:0)

己酸；羊油酸或是C6:0

Caprylic acid (also called octanoic acid or C8:0)

辛酸；羊羶酸或是C8:0

Capric acid (also called decanoic acid or C10:0)

癸酸：羊脂酸或是C10:0

Those names are really just in case you want to do some more research on your own; you’ll see them referred to in all three ways.

這些名稱都只是以便於未來您想自己做些更深入的研究，你將會發現這三者的不同之處。

What are the Benefits of MCTs? MCTs好處是甚麼

Long-chain fats as being like a whole piece of fruit and MCTs as being like a smoothie

LCT像一整片水果的話，MCT就像是一杯果昔

MCTs are very easy for the body to break down and use as energy. Think of long-chain fats as being like a whole piece of fruit and MCTs as being like a smoothie. If you eat the whole fruit, you have to put in a lot of effort chewing, but the smoothie you can just slurp right up almost without noticing. In your digestive system, MCTs are a little bit like that smoothie.

MCTs是一種很好被身體分解並用於能量的化合物。如果說LCT像一整片水果的話，MCT就像是一杯果昔。當你吃完一整片水果後，你會花很多力氣在咀嚼它；但是如果是果昔的話，你只需要吸吮它而不需要花特別力氣和注意力在上面。在消化系統裡，MCTs的感覺就有點像果昔

Because they’re so easy to absorb, MCTs are used therapeutically for people with malabsorption problems, like Crohn’s Disease. They’re also great for anyone missing a gallbladder.

因為MCTs是很容易就被身體吸收的，它常被用於治療一些有著吸收障礙這類疾病-像是克隆氏症的病患。它對沒有膽囊的人也很有幫助

You might think from this that MCTs would promote weight gain (after all, if they’re so easy to absorb, and they’re used as a treatment for malnutrition, they’ve got to be a great weight gainer food, right?) but in fact, this isn’t true. MCTs don’t cause instant weight gain, and in fact they may even be a benefit for weight loss. This study, for example, found that, over a 12-week period, subjects who got MCT oil lost about 2 pounds more than controls.

你可能會把上述MCTs的特質想成會促進體重的增加〈畢竟，如果說人體容易吸收MCT，而且被用做營養障礙的一種療法，那麼它不就是一種很好增加體重的食物不是嗎？〉，但事實上，這樣的說法並不正確。MCT並不會即刻造成體重的增加，而且事實是，它可能對減重是有助益的。例如：在“Dietary medium-chain triacylglycerols suppress accumulation of body fat in a double-blind, controlled trail in healthy men and women”這篇研究中，發現到，經過12周的實驗後，攝取MCT油的受試者相較於控制組，體重減少了2磅

Other studies aren’t quite so optimistic though, and overall the evidence for weight loss is mixed. This review goes over the potential for MCTs to aid weight loss by increasing satiety and raising the metabolic rate. The studies so far are promising – but here’s the catch: the effect is pretty small. The authors of the paper use kilojoules to measure energy instead of calories, but when you convert the units, you’ll see that few of the studies showed a benefit relevant to the real world. For example, one study found that 5 grams of MCT oil did indeed raise the metabolic rate of healthy men…by 11 calories a day. And that’s just not such an amazing benefit: you could burn more calories than that by walking for 5 minutes, or jumping rope slowly for 2 minutes.

雖然其他的研究結果都沒有像上面的研究結果那樣的樂觀，但整體來說，MCT會讓體重減輕是有其依據的。在“Physiological Effects of Medium-Chain Triglycerides：Potential Agents in the prevention of obesity”這篇回顧將MCT有助於體重減輕的可能性的方向轉為它能夠增加飽足感與提升代謝率。這類研究相當具有前瞻性的，但這裡有個不利的條件：它的減重效果其實是很小的。寫論文的人都使用千焦耳而不是使用卡路里作為計算能量的單位，但當你轉換單位時，你會發現到少數的研究所發現的效益其實是微不足道的。例如：有篇研究發現每天攝取5克的MCT油真的會增加健康男性的代謝率，一天大概會多消耗11大卡。這並不是什麼驚人的效益：你可以藉由走路五分鐘或是以速度慢的方式跳繩2分鐘這類的運動，同樣也可以消耗11大卡

That’s a bit of a let-down, but don’t give up yet: the hormonal and metabolic benefits might be more impressive. This review covers the potential uses of MCTs for treating diabetes, hypertension, and the other elements of the metabolic syndrome: in various trials, MCTs have shown a lot of promise compared to other fats.

這樣的結果是有點讓人失望的，但不用沮喪或是有放棄攝取MCT的想法。MCT對激素與新陳代謝的效益是很明顯的。“Medium-chain fatty acids: Functional lipids for the prevention and treatment of the metabolic syndrome”這篇研究概括了MCT的潛在用途，像治療糖尿病、高血壓、及其他代謝症候群的病因。在許多實驗中發現相較於其他的油脂， MCT具有更多對治療疾病有助益的可能。

MCTs are the ultimate ketogenic fat

MCTs是生酮飲食中最佳的脂肪來源

MCTs are also the ultimate ketogenic fat: in fact, they’re so powerful that adding MCTs to your diet can increase the number of carbs you can eat while staying in ketosis.

MCTs同時也是生酮飲食中最佳的脂肪來源，事實上，當你採用生酮飲食添加MCT在裡面，它是可以增加碳水化合物的攝取

The bottom line: MCTs won’t necessarily help you burn a crazy amount of extra calories every day, but they may be beneficial to weight loss because they help in restoring normal metabolic function. And if you’re aiming for ketosis for any reason, MCTs will be your very best friend.

結論是：攝取MCT並不一定幫助你每天多消耗許多熱量，但它對減重仍有幫助，是因為它幫身體保留了正常的代謝功能。而且如果你因為任何原因想達到生酮飲食的標準，那麼MCTs會是你很好的夥伴

Whole Foods vs. MCT Oil

全食〈whole foods〉與MCT油的比較

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So far, it’s pretty clear that the MCTs themselves are something you want to get in on. But what’s the best source?

到目前為止，MCTs本身有些特質是讓你想要使用它。但哪個食物是它的最好的來源呢？

You can get MCTs from whole foods: here’s a list of MCTs in foods, as a percentage of total fats (source):

你可以從全食中得到MCTs，下列表列出MCTs在食物中的含量，以百分比的方式呈現：

椰子油〈Coconut oil〉：15%

棕櫚仁油〈Palm kernel oil〉：7.9%

起司〈Cheese，如果你能接受乳製品的話〉：7.3%

奶油〈Butter〉：6.8%

牛奶〈Milk〉：6.9%

優格〈Yogurt〉：6.6%

But you can also get MCTs from specially concentrated MCT oil, which is much more concentrated (it’s almost entirely MCTs). Which form is best for you really depends on your priorities; here’s a breakdown of the two:

但你也可以從經過特別濃縮過的MCT油，它是被去除更多水分的〈幾乎完全都是MCTs〉油品。哪一種攝取方式對你最好取決於你優先考慮的因素：

Clearly, if you’re looking for the maximum MCT contents, the MCT oil is the way to go. Doses in studies tend to vary from 5 to 50 grams – you could get the lower end of that from coconut oil used as part of regular cooking, but if you want closer to 50 grams, you’re going to need a supplement. You can take the supplement straight from the spoon, or put it into whatever you like; MCT oil has no taste or smell, so you can more easily blend it into smoothies (or yes, into your coffee).

從表格內可以很容易了解，如果你注重的是MCT的成分比例，那就選MCT油吧。在實驗中的劑量大約在5克到50克之間，你也可以從椰子油作為日常烹調的方式獲得，儘管你要攝取與MCT油等量MCT所需要攝取的油要更多，此時就需要補充品了。你可以直接用湯匙喝或是把油加在任何你想要攝取的方式、MCT油並沒有任何的氣味和味道，所以你也可以加在果昔裡面〈是的，可以加到咖啡裡〉

Coconut oil (and other food sources of MCTs) also has benefits above and beyond its MCT content

椰子油的健康效益比MCT油來得多

On the other hand, coconut oil (and other food sources of MCTs) also has benefits above and beyond its MCT content. For example, the same grass-fed butter and dairy products that give you MCTs can also provide conjugated linoleic acid for a double whammy of weight-loss fats.

另一方面，椰子油〈和其他MCT的食物來源〉不僅僅只有成分中所含的MCT所帶來的效益而已。例如，提供MCT的同樣原料製成的草飼奶油與乳製品也可提供共軛亞油酸，它可提供雙重減脂的效果

Ultimately, it comes down to whatever works for you. For general good health, cooking with coconut oil (or palm oil, or grass-fed dairy products) is probably completely adequate. But if you’re on the hunt for a weight-loss aid, you might need to get special MCT oil for the full effect.

最後，作出怎樣的選擇對你才是最好的取決於你所在意的地方。就維持一般的健康來說，攝取用椰子油〈或棕櫚油；抑或是草飼乳製品〉烹調的食物就已經相當的足夠了。但如果你想得到減重的助益，你就需要使用MCT油來獲得完整的效果。

Conclusion 結論

MCTs aren’t a miracle weight-loss pill (nothing is a miracle weight-loss pill, unfortunately). But there’s some evidence that they’re mildly anti-obesogenic, and may help with weight loss. And if you’re really interested in MCTs specifically, adding MCT oil to your daily routine is one way to try a self-experiment and see whether or not they help you.

MCT油不是減肥的特效藥〈不幸的是，世上沒有任何東西是減肥良藥〉。但有些證據顯示，MCT油是可以稍微抑制發胖的，而且是可以幫助減重的。另外如果你特別對MCTs有興趣的話，把MCT油加到你日常飲食裡是一種判斷MCT油是否有這樣功效的方式

On the other hand, whole food sources of MCTs also have extra benefits (like other healthy fats) that pure MCT oil can’t provide. And some people just feel better getting their nutrition from whole foods, rather than relying on a lot of supplements. There’s no one right answer here; it’s all about what works for you – and now you have the information to choose wisely!

另一方面，攝取含有MCT的全食所帶來好處中有一部份是純MCT油所沒有的。而且有些人在吃完全食後的身體的感覺會比攝取許多補品來得好。沒有什麼所謂正確的答案，主要是看什麼樣的飲食方式最適合你，而現在你已經有了這些資訊而可以做更好的選擇

原文：MCT OIL: WHAT YOU NEED TO KNOW