Unofanirwa Kuwedzera Butter Kune Kofi Yako?

Zvemukati

• Kofi yebutoro vs. Bulletproof kofi
• Butter kofi chikafu
• Ngano vs. chokwadi
• Nzara
• Simba
• Kujeka kwepfungwa
• Butter kofi inodzika pasi
• Chengetedza mwero mupfungwa
• Chinokosha

Butter yawana nzira yayo mumakapu ekofi kune ayo anonzi mafuta-kupisa uye kujekesa kwepfungwa, kunyangwe vazhinji vanonwa kofi vachiona izvi zvisiri zvetsika.

Unogona kushamisika kana kuwedzera bota mukofi yako kune hutano here kana imwewo tsika inotungamirwa nezvakataurwa zvenhema.

Chinyorwa ichi chinopa humbowo-hwakavakirwa ruzivo nezve izvo zvinogona kuve zvehutano mabhenefiti uye njodzi dzekuwedzera bota mukofi yako, kuti ugone kusarudza kana uchida kuzviedza.

Kofi yebutoro vs. Bulletproof kofi

Kofi yebutter chinwiwa chinosanganisira kofi yakabikwa, isina kuvharwa bota, uye yepakati-cheni triglycerides (MCTs), iri nyore kugaya mhando yemafuta.

Izvo zvakafanana neBulletproof kofi, iyo yakagadziriswa namuzvinabhizimusi anonzi Dave Asprey. Kofi yeAsprey's Bulletproof inoshandisa imwe mhando yebhinzi kofi, mvura yakakwira maMCTs, nehuswa-husina kusvibiswa bota.

Kofi yebutter ndeye-ita-iyo-yega (DIY) vhezheni yeBurletproof kofi iyo isingade chaiyo kofi bhinzi kana MCT mafuta. Muchokwadi, chero kofi ine unsalted bata uye coconut mafuta, inova yakanaka sosi yeMCTs, inoshanda.

Kofi yebutter inowanzo kudyiwa panzvimbo yekudya kwemangwanani neavo vanotevera chikafu cheketo, icho chine mafuta mazhinji uye chakaderera muma carbs.

Heano maitiro ekugadzira kofi yetirairi:

1. Bira inenge 1 kapu (8-12 ounces kana 237-355 ml) yekofi.
2. Wedzera 1-2 mashupuni emafuta ekokonati.
3. Wedzera 1-2 mashupuni emafuta asina kuiswa sarufa, kana sarudza ghee, rudzi rweyakajekeswa bhotela yakadzika mu lactose, kana ukasadya mafuta enguva dzose.
4. Sanganisa zvese zvinoshandiswa mu blender kwemasekondi makumi maviri kusvika makumi matatu kusvikira zvaita kunge furo latte.

Butter kofi ndeye DIY vhezheni yechisvinwa chinwiwa Bulletproof kofi. Iwe unogona kuzviita uchishandisa zvinongedzo kubva kune yako yegirosa grocery. Butter kofi inowanzo shandiswa kutsiva chisvusvuro nevanhu vanotevera keto chikafu.

Butter kofi chikafu

Yakazara 8-ounce (237-ml) kapu yekofi ine 2 mashupuni eayo ese coconut mafuta uye unsalted batare rine ():

• Makorori: 445
• Carbs: 0 magiramu
• Mafuta akazara: 50 magiramu
• Mapuroteni: 0 magiramu
• Fiber: 0 magiramu
• Sodium: 9% yeReferenzi Mazuva ese Intake (RDI)
• Vhitamini A: 20% yeiyo RDI

Inenge 85% yemafuta mukotiri kofi yakazara mafuta.

Kunyangwe hazvo zvidzidzo zvakabatanidza mafuta akazara nekuwedzera kwenjodzi zvinhu zvehosha yemoyo, senge yakakwira LDL cholesterol, tsvagiridzo inoratidza kuti mafuta akazara haatungamire zvakananga kuchirwere chemwoyo (,,).

Kunyange zvakadaro, huwandu hwemafuta akazara mukotiri kofi yakanyanyisa kukwirira kune imwechete yekushandira.

Kutsvagurudza kunoratidza kuti kutsiva mamwe emafuta akazara mukudya kwako nemafuta epolyunsaturated kunogona kudzikisa njodzi yako yechirwere chemwoyo. Chikafu chakakwira mumafuta epolyunsaturated nzungu, mhodzi, uye hove dzakakora salmon, mackerel, herring, kana tuna ().

Kunze kwemafuta ayo akawandisa, kofi yebhotoro ine zvimwe zvakakosha zvinovaka muviri, zvinoti vhitamini A. Vitamin A ivhitamini inogadziriswa nemafuta izvo zvinodikanwa kune hutano hweganda, immune immune, uye kuona kwakanaka ().

Kunyangwe kofi yebhotoro iinewo miniti zviyero zvecalcium, mavitamini K uye E, uye akati wandei emavitamini B, haisi yakanaka sosi yezvinhu izvi zvinovaka muviri.

Kofi yebutter yakakwira mumakori uye mafuta ekudya. Iyo yakanaka sosi yevhitamini A, asi haisi yakanaka sosi yezvimwe zvinovaka muviri.

Ngano vs. chokwadi

Vanhu vazhinji vanopika nekofi yekotiri, vachiti inopa simba risingaperi, inowedzera kujekesa kwepfungwa, uye inotsigira kurasikirwa kwemafuta nekudzvinyirira nzara.

Zvakare, nepo pasina humbowo hunoratidza kuti kofi yemafuta inogona kukubatsira iwe kusvika padanho re ketosis nekukurumidza, inogona kupa mamwe mafuta muchimiro chemaketoni kune avo vari ketosis. Zvakadaro, zvinogona kusasimudza yako ketone eropa mazinga chero kupfuura kungodya mafuta eMCT chete.

Kunyangwe pasina zvidzidzo zvakanyatsoongorora zvinogona kuitika zvehutano kana njodzi dzechinwiwa, zvinokwanisika kuita fungidziro zvichibva mukutsvaga kwazvino.

Nzara

Vanotsigira kofi yebhotoro vanoti inodzvinyirira nzara uye inobatsira iwe kuonda nekukubatsira iwe kudya zvishoma.

Kofi yebutter ine huwandu hwakawanda hwemafuta, iyo inononoka kugaya uye inogona kuwedzera manzwiro ekuzara (,,,).

Kunyanya, iyo coconut mafuta muhotera kofi ipfuma sosi yeMCTs, mhando yemafuta ayo anogona kukurudzira manzwiro ekuzadza kupfuura marefu-cheni triglycerides (LCTs) anowanikwa mune zvimwe zvakakora-mafuta chikafu semafuta, nzungu, uye nyama ( ).

Semuenzaniso, kumwe kuongorora kwakaratidza kuti varume vaidya chikafu chamangwanani chine magiramu makumi maviri nemaviri emafuta eMCT kwemavhiki mana vakadya mazana macalorie mashoma mashoma masikati uye vakarasikirwa nemafuta akawanda emuviri kupfuura varume vakadya chisvusvuro chakakwirira mumaLCTs ().

Zvidzidzo zvakare zvakaratidza kudzikisira nzara uye kurasikirwa kukuru kwehuremu muvanhu vanotevera kudya kwakaderera-koriori pamwe nekuwedzerwa kweMCTs, zvichienzaniswa nekuwedzera kweLCTs. Zvisinei, izvi zvinoitika zvinoita sekuderera nekufamba kwenguva (,,).

Kuwedzera maMCTs kune yakaderera-koriori chikafu kunogona kusimudzira manzwiro ekuzara uye kukurudzira kwenguva pfupi-kuonda uremu kana uchishandiswa panzvimbo yeLCTs. Asi, hapana humbowo hwekuti kungo wedzera maMCT kuchikafu chako usingaite dzimwe shanduko dzekudya kunosimudzira kuonda ().

Simba

Butter kofi inofungidzirwa kuti inopa yakasimba, inogara-kwenguva refu simba pasina shuga yeropa. Pfungwa, sezvo mafuta achinonoka kugaya, iyo caffeine iri mukofi inonwiwa zvishoma uye inopa simba rinogara kwenguva refu.

Kunyangwe zvichikwanisika kuti mafuta anobva mukofi yetirairi anogona kudzora kunwa uye kuwedzeredza mhedzisiro ye caffeine, mhedzisiro yacho inogona kunge isina kukosha uye isingazivikanwe ().

Asi, iyo MCT oiri ingangodaro inokonzeresa zvinofungidzirwa zvenguva refu, simba-rinowedzera mhedzisiro yekotiri kofi. Ichipa yavo ipfupi cheni kureba, MCTs inokurumidza kuputswa pasi uye inotorwa nemuviri wako ().

Izvi zvinoreva kuti dzinogona kushandiswa sechinhu chinopa simba pakarepo kana kushandurwa kuita ketoni, ayo mamorekuru anogadzirwa nechiropa chako kubva kumafuta acids ayo anogona kubatsira kuwedzera masimba esimba kwenguva yakareba.

Kujeka kwepfungwa

Butter kofi inonzi inowedzera kujekesa kwepfungwa uye nekuvandudza kugona kwekuziva.

Kana uri kutevera keto kudya, chiropa chako chinoshandura MCTs mumaketoni. Aya maketoni ndiwo musimboti wesimba remaseru ako ehuropi ().

Kunyangwe kushandiswa kwemaketone nehuropi hwako kwakaratidzirwa kubatsira zvimwe zvirwere zveeurodegenerative senge Alzheimer's uye Parkinson, hapana humbowo hunoratidza kuti maMCT sosi yeketoni inowedzera kujekesa kwepfungwa (,).

Asi, pane humbowo hunoratidza kuti iyo caffeine iri mukofi ndiyo inoitisa kuti zvinzi zvinokudziridzwa mukutarisa kwepfungwa uye kusvinura kunoitika mushure mekunwa kofi yetirairi (,,,).

MaMCTs mukotiri kofi anogona kubatsira kusimudzira kuzara uye kubatsira kurasikirwa uremu kana uchishandiswa nekoriori-inorambidzwa kudya. Zvakare, iyo caffeine uye maMCTs mukotoro kofi inogona kubatsira kusimudzira simba rako uye kutarisa. Izvo zvakati, kumwe kutsvagurudza kunodiwa.

Butter kofi inodzika pasi

Izvo zvakakosha kuti uzive kuti kofi yebhotoro haisi nzira yakaenzana yekutanga zuva rako.

Kutsiva kudya kwemangwanani kunovaka muviri nekofi yebhotoro kunodzora zvinovaka muviri zvakakosha. Zvakare, kunwa chinwiwa mukuwedzera kune chaicho chikafu chamangwanani kunogona kuwedzera huwandu hwakakosha hweakoriori asina basa.

Tichifunga kuti ese macalorie ari muchinwiwa anouya kubva kumafuta, iwe unorasikirwa nehumwe hutano hutano seprotein, fiber, mavhitamini, uye mamineral.

Mazai maviri akakwenenzverwa nesipinashi, pamwe nehafu yekapu (45 gramu) yeoatmeal ine flaxseed nemabriji, chikafu chine hutano chinozobatsira zvakanyanya kusimba rako uye hutano hwakakwana pane kushandira kofi yetirairi.

Kuwanda kwemafuta mukofi yebhotoro kunogona kukonzeresa kusagadzikana kwemudumbu uye zvimwe zvinhu zvemudumbu senge kuzvimba uye kuita manyoka, kunyanya kana usati wajaira kudya akawanda mafuta.

Uyezve, kofi yemafuta ine huwandu hwakakura hwecholesterol. Neraki, cholesterol yekudya haina kukanganisa huwandu hwevanhu cholesterol zvakanyanya ().

Izvo zvakati, vangangoita 25% yevanhu vanoonekwa secholesterol hyper-vapindura, zvichireva kuti chikafu checholesterol chakanyanya kusimudza ropa ravo cholesterol (,,).

Kune avo vanoonekwa sevanopindura-vanopindura, inogona kunge iri zano rakanaka rekusiya kofi yemafuta.

Nokusarudza kofi yebhotela pane imwe nzira yakasarudzika, ine chikafu chekudya chamangwanani, unorasikirwa nezvakawanda zvakakosha zvinovaka muviri senge protein uye fiber. Kofi yebutter zvakare yakawandisa mumafuta, izvo zvinogona kukonzeresa mhedzisiro senge manyoka mune vamwe vanhu.

Chengetedza mwero mupfungwa

Kana iwe uchida kuyedza kofi yemafuta uye utore kuifarira, ita shuwa yekuchengetedza mwero mupfungwa.

Kuti uite zvakasara zvekudya kwezuva rako zvakakwana zvinovaka muviri, ita shuwa yekuzadza mamwe mapuroteni, michero, uye miriwo. Iwe unofanirwa zvakare kudzikisa kudya kwako kwemafuta pane zvimwe zvekudya - kunze kwekunge uchitevera chikafu cheketo - uye chengeta mafuta ako ekudya akaenzana zuva rese.

Kofi yebutter yakanyanya kwazvo mumafuta akazara, saka kuisa pamberi masosi emono- uye polyunsaturated mafuta senge makotapeya, nzungu, mhodzi, nemafuta ehove kwezuva rese izano rakanaka.

Kune avo vanotevera chikafu che ketogenic, ramba uchifunga kuti kune zvakawanda zvinovaka muviri, zvekudya zvine hutano, zvakadai semazai, avocado, nesipinachi yakabikwa mumafuta ekokonati, iyo yaunogona kusarudza panzvimbo yekofi yekotiri kuti upe muviri wako zvinovaka muviri inoda.

Kana iwe uine kofi yetirafu yekudya kwekuseni, ita shuwa yekuyera zuva rako nemanyuko emono- uye polyunsaturated mafuta uye wedzera kudya kwako kwemiriwo, michero, uye mapuroteni-akapfuma chikafu pane zvimwe zvekudya.

Chinokosha

Butter kofi chinwiwa chakakurumbira chine kofi, bota, uye MCT kana coconut mafuta.

Izvo zvinonzi kusimudzira yako metabolism uye masimba mazinga, asi izvi mhedzisiro zvisati zvaratidzwa.

Kunyangwe kofi yemafuta inogona kubatsira avo vari paketogenic kudya, pane nzira dzinoverengeka dzine hutano dzekutanga zuva rako.