Kokonati Hupfu: Chikafu, Makomborero, uye Zvimwe

Zvemukati

• Chii chinonzi hupfu hwekokonati?
• Hupfu hwekokonati haina-gluten
• Kubatsirwa kwehupfu hwekokonati
• Akapfuma mune zvinovaka muviri uye mafuta anobatsira
• Inoita kuti mashuga eropa agadzikane
• Inogona kukurudzira kugaya kwakanaka
• Dai kusimudzira hutano hwemwoyo
• Inogona kukubatsira iwe kurasikirwa uremu
• Inogona kuuraya hutachiona hunokuvadza uye mabhakitiriya
• Hupfu hwekokonati hunoshandisa
• Inofananidzwa sei kune mamwe mafuru asina-gluten?
• Chinokosha

Hupfu hwekokonati inzira yakasarudzika pane hupfu hwegorosi.

Iyo inozivikanwa pakati pevanoda-carb vanofarira uye avo vane kusagadzikana kweguteni.

Pamusoro peiyo inoshamisa zvinovaka muviri nhoroondo, hupfu hwekokonati hunogona kupa akati wandei mabhenefiti. Izvi zvinosanganisira kukurudzira kugadzikana kweshuga yeropa, kugaya zvirinani, hutano hwemwoyo, uye kunyangwe kuonda.

Ichi chinyorwa chinoongorora hupfu hwekokonati, kusanganisira chikafu chayo, mabhenefiti, uye kuti inofananidzwa sei nezvigadzirwa zvakafanana.

Chii chinonzi hupfu hwekokonati?

Hupfu hwekokonati hwakagadzirwa kubva kukokonati nyama iyo yakaomeswa uye pasi.

Yakatangira muPhilippines, kwayakatanga kugadzirwa seye-chigadzirwa chemukaka wekokonati (1,).

Munguva yekugadzira, makokonati anotanga kutsemurwa kuvhurika uye kudirwa mvura. Iyo nyama yekokonati inozokwenenzverwa kunze, kusuka, kukwizwa, uye kumanikidzwa kupatsanura zvakasimba kubva mumukaka. Ichi chigadzirwa chakabikwa pane yakadzika tembiricha kusvikira yaoma usati waiswa pasi kuita hupfu.

Iyo inoguma chena hupfu inotaridzika uye inonzwa yakafanana nehupfu hwakagadzirwa kubva muzviyo zvakaita segorosi uye hwakanyorovera zvakanyanya mukuravira.

Hupfu hwekokonati hunogadzirwa kubva kune yakaomeswa uye pasi kokonati nyama. Hunyoro mukuravira, iwo maratidziro akafanana nehumwe hupfu.

Hupfu hwekokonati haina-gluten

Hupfu hwekokonati hauna gluten, ichiita sarudzo kune vanhu vane mamwe mamiriro, senge chirwere chechiliac, gorosi allergies, kana isiri-celiac gluten senzwi.

Gluten iboka remapuroteni anowanikwa muzviyo, zvinosanganisira gorosi, bhari, uye rye, uye zvinonetsa kuputsa panguva yekugaya. Mune zvimwe zviitiko, gluten inogona kukonzera immune immune mhinduro.

Vanhu vasingashiviriri kune gluten vanogona kusangana nezviratidzo zvichibva pagasi, cramp, kana manyoka kusvika kukuvara kwematumbo uye zvinovaka muviri malabsorption (,,).

Vanhu vane chirwere chechiliac kana gorosi allergies vanofanirwa kudzivirira zvese zvine gluten-zvine zviyo, nepo avo vane hunyoro hweguten vanogona kusarudza kuti vadzikise kana kubvisa zvachose protein iyi kubva mukudya kwavo.

Kokonati furawa inopa imwe nzira kune gorosi kana imwe mafuturu ane gluten.

Izvo zvakare zvakasununguka zvisina zviyo, zvichiita kuti ive sarudzo inozivikanwa kune avo vari pazvikafu zvisina zviyo, sekudya kwepaleo.

Upfu hwekokonati hauna guten. Izvi zvinoita kuti ive imwe nzira yakanaka kune vanhu vane chirwere chechiliac, gorosi allergies, kana isiri-celiac gluten senzwi.

Kubatsirwa kwehupfu hwekokonati

Hupfu hwekokonati hune hutano hwakasiyana uye hunogona kupa huwandu hwerubatsiro rwehutano.

Izvo zvakati, mashoma zvidzidzo akaongorora zvakananga hupfu hwekokonati. Yayo mabhenefiti angave akavakirwa pakutsvagisa pane ayo manyoro kana anobatsira makomponi

Akapfuma mune zvinovaka muviri uye mafuta anobatsira

Hupfu hwekokonati inopa zvakasiyana siyana zvinovaka muviri, kusanganisira mafuta ane hutano. Iyo 1/4-mukombe (30-gramu) inoshumira ine ():

• Makorori: 120
• Carbs: 18 magiramu
• Shuga: 6 magiramu
• Fiber: 10 magiramu
• Mapuroteni: 6 magiramu
• Mafuta: 4 magiramu
• Iron: 20% yeiyo kukosha kwezuva nezuva (DV)

Kunze kwekuve akapfuma kwazvo mu fiber, hupfu hwekokonati inopa yepakati-cheni triglycerides (MCTs) uye simbi-yakavakirwa simbi.

MCTs mhando yemafuta yakabatana nezvakawanda zvakanakira, senge kurasikirwa uremu, kudzivirirwa kubva kubhakitiriya nemavirusi, uye hunovandudzwa huropi nemoyo hutano

Inoita kuti mashuga eropa agadzikane

Hupfu hwekokonati izere nefibre, izvo zvinogona kubatsira kuchengetedza shuga yako yeropa mukutarisa.

Iyo 1/4-mukombe (30-gramu) inoshandira inopa kurova makumi mana muzana yeDV yefibha, kana katatu uye kagumi zvakapetwa kupfuura huwandu hwakaenzana hwegorosi rakazara kana hupfu hwechinangwa, zvichiteerana ().

Chikafu chakapfuma mufibre chinobatsira kudzora huwandu hweshuga yeropa nekudzikisira kumhanya uko shuga inopinda muropa rako.

Izvi zvinonyanya kuitika kuzvikafu zvakapfuma mune yakasungunuka fiber, iyo inogadzira gel panguva yekugaya. Hupfu hwekokonati hune hushoma hweiyi fiber (,).

Iyo zvakare inodzika yakadzika pane iyo glycemic index (GI), zvichireva kuti chingwa uye zvakabikwa zvigadzirwa zvakagadzirwa kubva kwazviri zvinoita kuti zvisvike mashuga eropa (1,).

Inogona kukurudzira kugaya kwakanaka

Iyo yakakwira fiber zvemukati wekokonati hupfu inogona zvakare kubatsira yako kugaya.

Mazhinji ayo fiber haina insoluble, iyo inowedzera hombe kumagaro uye inobatsira kufambisa chikafu zvakanaka kuburikidza neguvhu rako, ichideredza mukana wekuzvimbirwa ().

Pamusoro pezvo, hupfu hwekokonati hunozvirumbidza zvidiki zvakasungunuka uye dzimwe tambo dzinovira, idzo dzinopa mabhakitiriya anobatsira mudumbu rako.

Nekudaro, aya mabhakitiriya anogadzira mapfupi-cheni mafuta acids (SCFAs) senge acetate, propionate, uye butyrate, ese ayo anonwisa matumbu ako maseru (1,).

SCFAs inogona zvakare kudzikisira kuzvimba uye zviratidzo zvakabatana nematumbu kusagadzikana, senge yekuzvimba ura chirwere (IBD) uye inogumbuka ura chirwere (IBS) (,,).

Dai kusimudzira hutano hwemwoyo

Hupfu hwekokonati hungabatsirawo hutano hwemwoyo.

Kutsvagurudza kunoratidza kuti kudya 15-25 gramu yekokonati fiber zuva nezuva kunogona kubatsira kudzikisa huwandu hweropa cholesterol mwero ne11%, LDL (yakaipa) cholesterol ne9%, uye triglycerides yeropa kusvika kusvika 22% (1).

Zvakare, hupfu hwekokonati hunopa lauric acid, mhando yemafuta inofungidzirwa kubatsira kuuraya hutachiona hunokonzeresa kuumbika kwepareti mutsinga dzako. Iri dombo rakabatana nechirwere chemwoyo ().

Asi, zvimwe zvidzidzo zvinoratidza kuti lauric acid inogona kunge isingaite kana kusimudza LDL (yakaipa) cholesterol, saka lauric acid mhedzisiro pane cholesterol inogona kusiyana nemunhu (1,,).

Inogona kukubatsira iwe kurasikirwa uremu

Hupfu hwekokonati hunogona kukubatsira kudurura huremu hwakawandisa nekuti hunopa zvese fiber uye mapuroteni, zviviri zvinovaka muviri zvinoratidzwa kudzikisa nzara uye chishuwo (,).

Uye zvakare, hupfu hwekokonati hune maMCT, ayo asinganyanyo kuchengetwa semafuta nekuti anofamba akananga kuchiropa chako, kwaanoshandiswa kugadzira simba (21).

MCTs inogona zvakare kudzikisira chishuwo uye inogadziriswa nemuviri wako zvakasiyana nemafuta emaketani marefu anowanikwa mune zvekudya semiorivhi nenzungu. Uyu mutsauko unogona kukubatsira kupisa zvishoma macalorie (22,).

Zvisinei, izvi zvinogona kunge zvidiki. Mukuongorora kwezvidzidzo gumi nezvitatu, kutsiva mafuta akareba-emaketani neMCTs kwakabatsira vatori vechikamu kurasikirwa nemarita 1.1 chete (0.5 kg), paavhareji, anopfuura mavhiki matatu kana kupfuura ().

Ramba uchifunga kuti huremu hwekurasikirwa nemhedzisiro yeMCTs zvinowanzoda kudya yakawanda kwazvo yakawanda kupfuura inowanzo kuwanikwa muupfu hwekokonati.

Inogona kuuraya hutachiona hunokuvadza uye mabhakitiriya

Hupfu hwekokonati hwakapfuma mu lauric acid, mhando yemafuta anogona kurwisa zvimwe hutachiona.

Kamwe ikamedzwa, lauric acid inogadzira mukomboni inozivikanwa se monolaurin. Kwayedza-chubhu tsvagiridzo inoratidza kuti lauric acid uye monolaurin dzinogona kuuraya hutachiona hunokuvadza, mabhakitiriya, uye fungi (,).

Semuenzaniso, makomponi aya anoonekwa achinyanya kushanda kurwisa hutachiona hunokonzerwa ne Staphylococcus aureus mabhakitiriya uye Candida albicans mbiriso (,,).

Zvisinei, kumwe kutsvagurudza kunodiwa muvanhu.

Hupfu hwekokonati hunogona kusimudzira huwandu hweshuga yeropa uye moyo une hutano. Uye zvakare, inogona kuve neanorwisa mabhakitiriya uye inobatsira kugaya uye kuonda, asi kutsvagisa munzvimbo idzi kune mashoma.

Hupfu hwekokonati hunoshandisa

Hupfu hwekokonati hunogona kushandiswa mune akasiyana mabikirwo, ese anotapira uye anonaka.

Iwe unogona kutsiva iyo yehumwe hupfu kana uchigadzira chingwa, mapekeki, makuki, muffin, kana zvimwe zvakabikwa zvinhu. Ingo rangarira kuti hupfu hwekokonati hunowanzotora zvinwiwa zvakawanda kupfuura zvimwe hupfu. Neichi chikonzero, haigone kushandiswa seyekutsiva-kune-mumwe.

Kuti uwane mhedzisiro, tanga nekutsiva 1/4 mukombe (30 gramu) yeupfu hwekokonati mukapu yega yega (120 gramu) yeupfu-hwechinangwa. Iwe unogona zvakare kuda kuyedza kuwedzera huwandu hwese hwezvinwiwa neuwandu hwekokonati furawa yawakawedzera.

Semuenzaniso, kana iwe wakashandisa 1/4 mukombe (30 gramu) yeupfu hwekokonati, ita shuwa yekudurura mu 1/4 mukombe (60 ml) yemamwe madhiri.

Rangarira kuti hupfu hwekokonati hunowanzo kuve hwakakora kupfuura humwe hupfu uye hausunge sezviri nyore.

Vanobheka chingwa vanowanzo kurudzira kuti iwe uzvisanganise nehumwe hupfu kana kuwedzera 1 zai kwega yega 1/4 mukombe (30 gramu) yeupfu hwekokonati kubatsira kupa rako rekupedzisira chigadzirwa fluffier.

Hupfu hwakasarudzika uhwu hunogona zvakare kushandiswa sekuchingwa kana kuomesesa masupu uye zvikafu. Zvakare, iwe unogona kuishandisa seanosunga mumiriri mu burger kana veggie loaf recipes, pamwe nekugadzira gorosi-isina pizza crust kana kuputira.

Hupfu hwekokonati hunogona kushandiswa mumhando dzakasiyana dzekubikisa, kusanganisira zvakabikwa, pizza crusts, wraps, soups, stews, burger, uye nyama uye veggie zvingwa.

Inofananidzwa sei kune mamwe mafuru asina-gluten?

Hupfu hwekokonati hunowanzo kufananidzwa nehumwe hupfu husina gluten, hwakadai seamondi, hazelnut, amaranth, uye hupfu hwechickpea.

Kunyangwe vese vakapfuma mune zvinovaka muviri, nhoroondo yavo yekudya inosiyana zvakanyanya.

Padivi pechickpea uye amaranth mafurawa, hupfu hwekokonati ndeimwe yepasi pane mafuta uye akapfuma mu carbs ().

Pa6 gramu pa 1/4 mukombe (30 gramu), inopa zvishoma zvishoma mapuroteni kupfuura chickpea uye almond mafura asi akatenderedza huwandu hwakaenzana nehazelnut uye amaranth mafura.

Sezvineiwo, inozvirumbidza zvakapetwa ka3-3 zvakapetwa kupfuura izvi zvimwe zvisina hupfu hwegluten. Iyo zvakare yakapfava mukuravira uye inogona imwe sarudzo kune maarmond uye hazelnut mafura kune avo vanokanganisa nzungu.

Zvakare, hupfu hwekokonati hunowanzo kuve hwakaderera mumafuta e-omega-6 - ayo vanhu vanowanzoshandisa zvakanyanya - kupfuura mamwe mafuru asina guten ().

Izvi zvakakosha nekuti kudya kwakanyanya mumafuta omega-6 uye kwakadzika kwazvo mune anti-kuzvimba omega-3 mafuta anofungidzirwa kuti anokonzera kuzvimba, izvo zvinogona kuwedzera njodzi yako yechirwere (,).

Pakati pehupfu husina gluten, hupfu hwekokonati hwakakwirira kwazvo mu carbs uye hwakaderera mumafuta. Kunyange zvakadaro, yakapfuma kwazvo mu fiber, yakaderera mumafuta e-omega-6, uye yakapfava mukuravira.

Chinokosha

Hupfu hwekokonati hupfu husina gluten hwakagadzirwa chete kubva kukokonati.

Akapfuma mu fiber uye MCTs, zvinogona kukurudzira yakatsiga shuga yeropa, kugaya kwakanaka, uye hutano hwemwoyo. Inogona zvakare kuwedzera uremu uye kurwisa zvimwe hutachiona.

Uyezve, inonaka uye inochinja-chinja, ichiita sarudzo yakanaka pakusarudza dzimwe nzira dzeupfu.