Kokonati Mukaka: Hutano Kubatsirwa uye Mashandisiro

Zvemukati

• Chii chinonzi Kokonati Mukaka?
• Inoitwa Sei?
• Nutrition Zvemukati
• Migumisiro paUremu uye Metabolism
• Migumisiro paCholesterol uye Hutano Hutano
• Zvimwe Zvingangoita Hutano Kubatsirwa
• Mhedzisiro Inogona Kuitika
• Mashandisiro Ako
• Pfungwa dzeKuwedzera Izvo Kudya Kwako
• Maitiro Ekusarudza Akanakisa Kokonati Mukaka
• Icho Chinokosha

Mukaka wekokonati uchangobva kuve wakakurumbira.

Iyo imwe nzira inonaka yemukaka wemombe iyo inogona zvakare kupawo huwandu hwebatsiro dzehutano.

Ichi chinyorwa chinotora zvakadzama kutarisa mukaka wekokonati.

Chii chinonzi Kokonati Mukaka?

Mukaka wekokonati unobva munyama chena yemakokonati akura akasviba, anova iwo muchero wemuti wekokonati.

Mukaka une kuenderana kwakapetana uye hupfumi, hunyoro hwekugadzirwa.

Thai uye mamwe maSoutheast Asia chikafu kazhinji anosanganisira uyu mukaka. Iyo inozivikanwawo muHawaii, India nedzimwe nyika dzeSouth America neCaribbean.

Mukaka wekokonati haufanire kuvhiringidzwa nemvura yekokonati, iyo inowanikwa zvakasikwa mumakokonati akasvibira.

Kusiyana nemvura yekokonati, mukaka hauitike zvakasikwa. Pane kudaro, yakasimba coconut nyama inosanganiswa nemvura kugadzira mukokonati mukaka, inova ingangoita 50% mvura.

Kupesana, coconut mvura ingangoita 94% mvura. Iine mashoma mashoma mafuta uye mashoma mashoma zvinovaka muviri kupfuura mukaka wekokonati.

Mukaka wekokonati unobva munyama yemakokonati akura akasviba. Iyo inoshandiswa mune dzakawanda zvechinyakare chikafu kutenderera pasirese.

Inoitwa Sei?

Mukaka wekokonati unosarudzwa seyakafuta kana mutete zvichienderana nekuenderana uye kuwanda kwayakaitwa.

• Gobvu: Solid coconut nyama yakanyatso gurwa uye inogona kunge yakabikwa kana simmered mumvura. Iko kusanganiswa kunozoomeswa kuburikidza cheesecloth kuburitsa mukaka wakakora wekokonati.
• Mutete: Mushure mekugadzira mukaka wakakora wekokonati, kokonati yakakangwa yakasara mukesi yenyuchi inosimudzwa mumvura. Maitiro ekudzvinyirira anozodzokororwa kuburitsa mukaka mutete.

Mune echinyakare makicheni, mukobvu mukokonati mukaka unoshandiswa mumadhizeti uye gobvu sauces. Mukaka mutete unoshandiswa mumuto uye mutete muto.

Mazhinji mukaka wekakonati mukaka une musanganiswa wemukaka mutete uye wakakora. Zvakare zvakareruka chaizvo kugadzira rako rekokonati mukaka pamba, kugadzirisa ukobvu kune zvaunofarira.

Mukaka wekokonati unogadzirwa nekukwesha nyama kubva kukokonati rakasvibirira, kuinyudza mumvura uye nekuimenya kuti ibudise mukaka-wakafanana.

Nutrition Zvemukati

Mukaka wekokonati chikafu chakakwira-koriori.

Inenge makumi mapfumbamwe nematatu kubva muzana emakori ayo anouya kubva kumafuta, kusanganisira mafuta akazara anozivikanwa seapakati-ketani triglycerides (MCTs).

Mukaka uyu zvakare sosi yakanaka yemavhitamini uye mamineral. Imwe kapu (240 gramu) ine (1):

• Makorori: 552
• Mafuta: 57 gramu
• Mapuroteni: 5 magiramu
• Carbs: 13 magiramu
• Fiber: 5 magiramu
• Vhitamini C: 11% yeiyo RDI
• Tsamba: 10% yeiyo RDI
• Iron: 22% yeiyo RDI
• Magnesium: 22% yeiyo RDI
• Potassium: 18% yeiyo RDI
• Mhangura: 32% yeiyo RDI
• Manganese: 110% yeiyo RDI
• Selenium: 21% yeiyo RDI

Uye zvakare, dzimwe nyanzvi dzinotenda kuti mukaka wekokonati une mapuroteni akasarudzika anogona kupa rubatsiro kubva kuhutano. Nekudaro, imwe ongororo inodiwa ().

Mukaka wekokonati wakakwira mumakori uye mafuta akazara. Iyo inewo zvimwe zvakawanda zvinovaka muviri.

Migumisiro paUremu uye Metabolism

Pane humwe humbowo hwekuti MCT mafuta mumukaka wekokonati anogona kubatsira kurasikirwa nekurema, kuumbwa kwemuviri uye metabolism.

Lauric acid inogadzira ingangoita 50% yemafuta ekokonati. Iyo inogona kuve yakarongedzwa seese maviri akareba-cheni mafuta asidi kana yepakati-cheni, sezvo kureba kwayo kwecheni uye metabolic mhedzisiro iri pakati nepakati ().

Asi coconut oiri zvakare ine 12% yechokwadi yepakati-cheni mafuta acids - capric acid uye caprylic acid.

Kusiyana neyakareba-cheni mafuta, MCTs anoenda kubva kune yekugaya turakiti yakananga kuchiropa chako, kwaanoshandiswa kwesimba kana kugadzirwa kweketone. Iwo kashoma kuti achengetwe semafuta (4).

Tsvagiridzo zvakare inoratidza kuti MCTs inogona kubatsira kudzikisira chishuwo uye kudzikisa kudya kwekoriori uchienzaniswa nemamwe mafuta (,,,).

Muchidzidzo chidiki, varume vakafutisa vanodya magiramu makumi maviri emafuta eMCT pakudya kwemangwanani vakadya 272 mashoma macalorie panguva yemasikati pane avo vanodya mafuta echibage ().

Uyezve, maMCTs anogona kusimudzira macalorie mari uye kupisa mafuta - zvirinani kwenguva pfupi (,,).

Nekudaro, iwo mashoma maMCTs anowanikwa mukokonati mukaka haigone kuve neakakosha mitezo pahuremu hwemuviri kana metabolism.

Zvishoma zvakadzorwa zvidzidzo zvevanhu vakafutisa uye vanhu vane chirwere chemwoyo zvinoratidza kuti kudya mafuta ekokonati kwakadzora chiuno chakakomberedza. Asi coconut mafuta yakanga isina mhedzisiro pahuremu hwemuviri (,,).

Hapana zvidzidzo zvakanyatsoongorora kuti mukaka wekokonati unokanganisa sei uremu uye metabolism. Zvimwe zvidzidzo zvinodiwa pasati paitwa chero zvirevo.

Mukaka wekokonati une mashoma maMCTs. Kunyangwe MCTs inogona kuwedzera metabolism uye ikubatsire kurasikirwa nedumbu mafuta, iwo akadzika mazinga mukokonati mukaka haigone kukanganisa zvakanyanya kuonda.

Migumisiro paCholesterol uye Hutano Hutano

Nekuti mukaka wekokonati wakanyanya mumafuta akazara, vanhu vanogona kushamisika kana iri sarudzo yemoyo-ine hutano.

Kashoma kutsvagurudza kunoongorora mukaka wekokonati zvakananga, asi kumwe kuongorora kunoratidza kuti kunogona kubatsira vanhu vane zvakajairika kana zvakakwirira cholesterol mwero.

Chidzidzo chevhiki sere mumakumi matanhatu evarume chakawana kuti mukaka wekokonati porridge yakadzikisa "yakaipa" LDL cholesterol kupfuura mukaka we soy mukaka. Kokonati mukaka porridge zvakare yakasimudza "yakanaka" HDL cholesterol ne18%, zvichienzaniswa ne3% chete yesoy ().

Zvizhinji zveongororo yemafuta ekokonati kana maflakes zvakawanawo kugadzirisa mu "yakaipa" LDL cholesterol, "yakanaka" HDL cholesterol uye / kana triglyceride mazinga (,,,,).

Kunyangwe muzvimwe zvidzidzo LDL cholesterol mwero yakawedzera mukupindura kokonati mafuta, HDL yakawedzerawo. Triglycerides yakaderera kana ichienzaniswa nemamwe mafuta (,).

Lauric acid, iyo yakakosha mafuta acid mukokonati mafuta, inogona kusimudza "yakaipa" LDL cholesterol nekudzora chiitiko cheaakagashira ayo anojekesa LDL kubva muropa rako ().

Zvidzidzo zviviri pavanhu vakafanana zvinoratidza kuti cholesterol mhinduro kune lauric acid inogona kusiyana nemunhu. Zvinogona zvakare kutsamira pauwandu mukudya kwako.

Mune ongororo mumadzimai ane hutano, kutsiva gumi nemana emafuta emonounsaturated ane lauric acid yakasimudzwa "yakaipa" LDL cholesterol neinenge 16%, uku ichitsiva 4% yemafuta aya neauric acid mune kumwe kuongorora kwakakanganisa zvishoma cholesterol (,).

Pakazara, cholesterol uye triglyceride mazinga anovandudza pamwe nekokonati kudya. Mune zviitiko apo "yakaipa" LDL cholesterol inowedzera, "yakanaka" HDL inowanzo wedzera futi.

Zvimwe Zvingangoita Hutano Kubatsirwa

Mukaka wekokonati unogona zvakare:

• Deredza kuzvimba: Zvidzidzo zvemhuka zvakawana kuti coconut yakabviswa uye coconut mafuta yakadzora kuzvimba uye kuzvimba mumakonzo akakuvara nembeva (,,).
• Deredza kukura kwemudumbu mudumbu: Mune kumwe kuongorora, mukaka wekokonati wakadzora dumbu ulcer saizi mumakonzo ne54% - mhedzisiro inofananidzwa nemhedzisiro yeanorwisa-ulcer mushonga ().
• Rwisa hutachiona uye mabhakitiriya: Bvunzo-chubhu zvidzidzo zvinoratidza kuti lauric acid inogona kudzikisa huwandu hwehutachiona uye hutachiona hunokonzera hutachiona. Izvi zvinosanganisira izvo zvinogara mumuromo mako (,,).

Ramba uchifunga kuti hazvisi zvese zvidzidzo zvaive pamhedzisiro yemukaka wekokonati zvakanyanya.

Mhuka uye bvunzo-chubhu zvidzidzo zvinoratidza kuti mukaka wekokonati unogona kudzora, kudzikisa ulcer saizi uye kurwisa hutachiona uye mabhakitiriya anokonzeresa hutachiona - kunyangwe zvimwe zvidzidzo zvisina kungoongorora mukaka wekokonati.

Mhedzisiro Inogona Kuitika

Kunze kwekunge iwe uine seganiki kumakokonati, mukaka haugone kuve nemhedzisiro. Inofananidzwa nemuti nzungu uye nzungu kurwara, coconut allergies haashoma ().

Nekudaro, dzimwe nyanzvi dzekugaya dumbu dzinokurudzira kuti vanhu vane FODMAP kusagadzikana vanogumira mukaka wekokonati kusvika 1/2 mukombe (120 ml) panguva.

Mazhinji makedheni mhando ane zvakare bisphenol A (BPA), kemikari inogona kusvetuka kubva kune inogona kunamira mune chikafu. BPA yakabatanidzwa kumatambudziko ekubereka uye kenza muzvidzidzo zvemhuka uye zvevanhu (,,,,,).

Sezvineiwo, mamwe marangi anoshandisa BPA-yemahara kurongedza, iyo inokurudzirwa kana ukasarudza kudya mukaka wekakonati mukaka.

Mukaka wekokonati unogona kunge wakachengeteka kune vanhu vazhinji vasina kukanganiswa nemakokonati. Zvakanakisisa kusarudza BPA-isina magaba.

Mashandisiro Ako

Kunyangwe mukaka wekokonati uine hutano, zvakare wakakwira macalorie. Chengetedza izvi mupfungwa paunenge uchiwedzera kune zvekudya kana kuishandisa mumapureti.

Pfungwa dzeKuwedzera Izvo Kudya Kwako

• Sanganisira mapuni maviri (30-60 ml) mukofi yako.
• Wedzera hafu yekapu (120 ml) kune smoothie kana protein shake.
• Dururirai shoma pamusoro pemabriji kana akachekwa papaya.
• Wedzera mashupuni mashoma (30-60 ml) kune oatmeal kana imwe tsanga yakabikwa.

Maitiro Ekusarudza Akanakisa Kokonati Mukaka

Heano matipi mashoma ekusarudza akanakisa emukaka wemukaka:

• Verenga chinyorwa: Pese pazvinogoneka, sarudza chigadzirwa chine coconut chete nemvura.
• Sarudza magaba asina BPA: Tenga mukaka wekokonati kubva kumakambani anoshandisa mabani asina BPA, senge Native Forest uye Natural Value.
• Shandisa makatoni: Unsweetened mukaka wekokonati mumakatoni kazhinji unenge uine mashoma mafuta uye mashoma macalorie kupfuura emumagaba sarudzo.
• Enda chiedza: Kune yakaderera-koriori sarudzo, sarudza mwenje makedheni emukaka wekokonati. Iyo yakatetepa uye ine makirori anosvika 125 pa 1/2 mukombe (120 ml) (36).
• Gadzira yako Kune mukaka wekakonati wakatsva, uye hutano, zviitire wega nekusanganisa 1.5-2 makapu (355-470 ml) yekokonati isina kusvibiswa yakasvinwa nemikombe mina yemvura inopisa, wozomira nepakati cheesecloth.

Mukaka wekokonati unogona kushandiswa mune dzakasiyana mabikirwo. Kazhinji zvinonyanya kunaka kusarudza mukaka wekokonati mumakatoni kana kuzviita wega kumba.

Icho Chinokosha

Mukaka wekokonati chikafu chinonaka, chinovaka muviri uye chakasiyana-siyana chinowanikwa zvakanyanya. Inogona zvakare kuitwa nyore pamba.

Iyo izere nezvakakosha zvinovaka muviri senge manganese nemhangura. Kusanganisira zviyero zvine mwero mukudya kwako zvinogona kusimudzira hutano hwemoyo wako uye nekupa zvimwe zvakanaka zvakare.

Kuti uwane ino inonaka mukaka imwe nzira, edza kushandisa mukokonati mukaka nhasi.