Zvese zvaunoda Kuti Uzive Nezve Kokonati Oiri

Zvemukati

• Ongororo ye

Pane imwe nguva yakasungwa nekuda kwemafuta ayo akazara akazara, coconut mafuta yakapihwa hupenyu hwechipiri se (mafuta!) Mafuta ane hutano. Uye uchiinwa nepunipunu haisati iri zano rakanaka, iwe unofanirwa kufunga nezvekuwedzera mafuta pakudya kwako.

Ehe, mafuta ekokonati angangoita makumi mapfumbamwe muzana mafuta akazara, asi haazi mafuta ese akagara akaenzana. "Mafuta akaguta mumafuta ekokonati anonyanya kuita lauric acid, yepakati-cheni yakazara mafuta asidi iyo inoita kunge ine kwazvakarerekera pahutano hwemwoyo kana ichienzaniswa nemafuta akareba-cheni akazara anowanikwa munyama uye zvigadzirwa zvemukaka," anodaro Wendy Bazilian, RD, munyori we Iyo SuperFoodsRx Diet.

Izvi zvine musoro kufunga nezvevagari vemarudzi anodya zvakawandisa zvigadzirwa zvekokonati, seSri Lanka, vane huwandu hwakaderera hwehosha yemoyo kupfuura veAmerica. Imwe tsvagiridzo inotoratidza kuti kokonati mafuta inogona kuvandudza nhamba dzecholesterol nekusimudzira ma enzymes mumuviri anopwanya mafuta.

Bazilian inowedzera kuti epakati-cheni mafuta anogadzirwa nyore nyore musimba muchiropa, zvichireva kuti vanogona kunge vasingakwanise kuchengetwa sekuwedzera padding pazvidya zvako kana iwe uchichengeta ako akazara macalorie mukutarisa. "Kusvikira 1 kusvika 2 mashupuni emafuta ekokonati pazuva, zvinoenderana nezvinodiwa nekoriori, inogona kuve inowedzera uye inonaka pane zvaunodya kana uchitsiva mamwe macalorie asina hutano," Bazilian anodaro."Asi usatenda hype iyo yekungowedzera mafuta ekokonati kuchikafu chako inogona kukubatsira kudurura boka remafuta emuviri."

Humwe humbowo hwekuti coconut mafuta chinhu chakakosha kuwedzera kune yako pantry. radicals inofungidzirwa kuti inokurumidza kukwegura uye zvirwere. Pamusoro, coconut mafuta zvakare iri rakakura ganda moisturizer.

Nzira yekusarudza Kokonati Oiri

Kokonati mafuta anonzi "mhandara" kana kuti "extra virgin" anotorwa kubva mukokonati nyama achishandisa nzira dzakatetepa dzakadai sekutonhora-kudzvanya. "Rudzi urwu rwemafuta ruchange riine akawanda ma antioxidants pamwe neakasimba coconut flavour uye hwema," Bazilian anodaro. Yakakwana kune batch ye brownies kana inonhuhwirira curry.

Hauna kugadzirira kuenda loco kune coco flavour? Edza yakanatswa mafuta ekokonati (dzimwe nguva akanzi "mutengesi-wakatsimbirirwa"), inoenderera mberi kugadziridzwa kuve neyakarerekera kuravira uye hwema. Yakanatswa coconut mafuta zvakare ine yakakwira hutsi poindi pane mhandara, saka chiBazilian inoti iwe unogona kuishandisa yekukwirisa-kupisa kupisa senge yekumhanyisa-kupisa kana paunenge uchigadzira ndiro semazai akapwanyika uye haudi kuti itaridze sezororo regungwa. . Asi anokurudzira kutsvagisa mabhureki pamhepo kuti awane anodzivirira kushandisa makemikari ane hutsinye kukwenenzvera mafuta avo ekokonati.

Ese mavhezheni anotonhora-akadzvanywa uye anodzinga-akadzvanywa ane hupenyu hurefu hwesherufu (anenge makore maviri asina firiji), zvichireva kuti hapana kunetsekana nezve kokonati mafuta ari kupera kupfuura kune mamwe mafuta akapfava seflakisi kana extra-virgin olive oil.

Nzira Dzakanakisa Dzokubika neKokonati Oiri

Kokonati mafuta ane zvakasiyana-siyana zvekushandisa mukicheni. Wedzera kupisa kunopisa kune izvi zvitanhatu zvekudya.

1. Zvinhu zvakabikwa: Nekuti inoshivirira kutonhora kwakanyanya, kokonati mafuta inotsiva bhotela, kupfupisa, kana mamwe mafuta emiriwo muPaleo-akakodzera akabikwa mabikirwo akanaka. Scones, makeke, muffin, brownies, uye makuki zvichave nechiedza izvo iwe zvausingakwanise kuwana ne butter.

Sezvo yakasimba pakupisa kwekamuri, kokonati mafuta inoda kunyungudutswa isati yashandiswa mukubikira kwakawanda. Kuti uite kudaro, ingoisa chirongo mundiro kana pani ine mvura inopisa kwazvo uye rega ugare kwemaminetsi mashoma. Kana ukazvisanganisa nechero zvigadzirwa zvinotonhora, ita shuwa yekumhanyisa mafuta nekukurumidza kuti asasimbise uye kugadzira clumps. Mune fomu yayo yakasimba, mafuta ekokonati anoshanda zvakaomarara sesarudzo yemukaka-isina maresipi umo iwe unocheka yakasimba bhotela kana kupfupisa kuita yakaoma zvigadzirwa, senge nemapa crusts.

Kazhinji unogona kutsiva coconut mafuta one-for-one uine bota kana mamwe maoiri mumabheka ekubika, kunyangwe iwe ungangoda kuwedzera imwe dhi kana maviri eiri chero emvura chero nzira yako yekuraira inoda kubhadhara humwezve hunyoro hunotora zvinhu zvakabikwa. . Iwe unogona zvakare kutsiva hafu yebhotoro yemafuta ekokonati kudzikisira chero hwekokonati kuravira. (Hapana chikonzero chekugadzirisa chero chinhu apa.)

2. Granola: Gamuchira hippie yako yemukati uye gadzira mabatch eiyo granola yakagadzirwa pamba uchishandisa mafuta ekokonati, ayo anokweretesa kunhuwirira kusingamisiki kune oats ako uye nzungu. Nepo mamwe mafuta emiriwo nenzungu achipisa pakupisa kwakanyanya, zvichikonzera "kubvisa" maflavour uye zvingangoita zvishoma zvibatsiro zvehutano, kokonati mafuta inogona kumira moto unoputika iyo iri hovhoni yako isina kukuvadzwa.

3. Muriwo wakakangwa: Nguva inotevera paunenge uchigocha bhachi yemiriwo yechando yechando yakadai sebutternut squash, mbatatisi, beet, kana rutabaga, edza kuakanda nemusanganiswa wekokonati mafuta, muto wemonamu, thyme kana rosemary, munyu, uye pepper kuti zvive zvinonakidza. zano rekokonati.

4. Popcorn: Idzo kernels dzinoputika zvakanaka kana dzakadonhedzwa mupani ine chipunu chemafuta ekokonati, mafuta aya anogona kunge ari chinhu chakanakisa kuitika kumapopcorn kubvira muwa microwave.

5. Mabhotoro Dzvanyai chikafu uye muchikuya pamwe 2 makapu nzungu dzakaita searumondi, pecans, kana cashews ne 2 tablespoons kokonati mafuta kusvikira yakatsetseka uye buttery. Sezvo iwe uchigona kugadzirisa yega yega batch nekuwedzera huchi, maple sirasi, sinamoni, mbeu yeflakisi, kana kunyange kofi yepasi, iwe haungatombotenga peanut butter zvakare.

6. Mayo: Kana mwaka we Top Chef Urikukwenya kumbundira Julia Mwana wako wemukati, edza kutenderedza mayonnaise yako. Asi nokuda kwekutenderera, dururira muhafu yemafuta emuorivhi uye hafu yakanyunguduka kokonati mafuta.

Ongororo ye