Iyo Sayenzi-Backed Health Benefits yeCoconut Mvura

Zvemukati

• Chii chaizvo chiri mumvura yekokonati?
• Ndeapi mabhenefiti ehutano ane coconut mvura?
• Iko kokonati mvura inonyatso kubatsira post-Workout?
• Ongororo ye

Kune marudzi ese emvura yakagadziridzwa mazuva ano, asi mvura yekokonati yaive OG "mvura ine hutano." Iyo mvura yakakurumidza kuve yakakosha kwese kwese kubva kuzvitoro zvekudya zvehutano kusvika kumasitudhiyo ekusimba (uye pane kusimba simba 'IGs), asi inotapira, nutty kuravira hakusi kwemunhu wese. Ko chokwadi chekudya chinotsigira hype? Hezvino zvaunofanira kuziva.

Chii chaizvo chiri mumvura yekokonati?

Zvakanaka, yakatwasuka yakatwasuka: Kokonati mvura ndiyo yakajeka mvura mukati mekokonati. Unogona kuwana mvura yekokonati kubva kumajokoni madiki, manyoro-ayo anokohwewa pamwedzi mishanu kusvika minomwe, anotsanangura Josh Ax, DNM, CNS, DC, muvambi weAkare Nutrition- maringe nema coconut akura, akasviba, ari manyuko ari nani e mukaka wekokonati.

FYI, mukaka wekokonati unogadzirwa kubva musanganiswa wekokonati mvura uye grated coconut, inowedzera Kacie Vavrek, RD, ari kunze kwechirwere chekudya paOhio State University Wexner Medical Center. Uye mukaka wekokonati, uyo wakakora kupfuura coconut mvura, unowanzo kuve wakakwira mumafuta uye macalorie.

Kokonati mvura yakazara nezvinovaka muviri uye yakaderera macalorie, sezvo iri yakawanda mvura (inenge 95 muzana), anodaro Ax. Imwe kapu yemvura yekokonati ine anenge 46 makorikori, anenge magiramu matatu efiber, 11 kusvika ku12 magiramu eshuga chaiyo, uye mishonga yemiti uye electrolytes yakadai se potassium, sodium, magnesium, uye phosphorus, anodaro Vavrek. "Iyo ye electrolyte inoenderana nekukura kwekokonati, saka huwandu hwemvura yekokonati hunogona kusiyana," anowedzera. Asi ine yakanyanya kuwanda ye potassium- "kapu imwe ine 600 milligrams kana 12 muzana yekukosha kwako kwezuva nezuva," anodaro Axe.

Ndeapi mabhenefiti ehutano ane coconut mvura?

Vanhu vanofarira kunwa mvura yekokonati sechinwiwa chekurapa-zvese hutano. Tinogona kusimbisa, zvakanyatsonaka kwauri: "Potasium, calcium, uye magnesium (ese maelectrolyte) anotamba akakosha mabasa mukubatsira kuchengetedza hutano hwemwoyo, chiropa neitsvo, basa rekugaya, hutano hweshuga muropa, mhasuru uye tsinga mabasa, uye zvakawanda," anodaro Axe.

Kokonati mvura yakaratidzwa kuvandudza systolic BP (iyo yakakwira nhamba yeropa kuverenga) mu71 muzana yevatori vechikamu mune chimwe chidzidzo; izvo zvinogona kunge zvichikonzerwa neepotassium yakawanda, "iyo inobatsira kurwisa kumanikidza kweropa-kuwedzera mhedzisiro yesodium," anodaro Vavrek.

Zviripachena, kudzikira kweropa kunogona kudzikisa njodzi yako yechirwere chemoyo, asi kune zvimwe zvinhu zvemvura yekokonati iyo inogona zvakare kudzikisira izvo zvinogona. "Mvura yekokonati inobatsira kudzikisa huwandu hwecholesterol uye triglyceride," anodaro Demo. "Uye zvemukati wemagesium zvakare zvinoita sekutungamira mukuvandudzika kweshuga yeropa uye kudzikiswa kweiyo oxidative kusagadzikana, iyo yakasungirirwa kune metabolic syndrome / chirwere cheshuga." (Yakabatana: Iyo Bhenefiti yeMagnesium uye Maitiro Ekuti Uwane Zvakawanda Zvayo Mune Zvekudya Kwako)

Uye ipapo kune ayo anogona kuita antioxidant masimba. "Tinoziva kuti coconut 'nyama' ine mamwe maamino acids uye mapuroteni zvikamu zvine antioxidant mhedzisiro, senge albin, globulin, prolamine, glutelin-1, uye glutelin-2," anodaro Ax. "Uye zvidzidzo zvakanangana nezvakanyorwa muma cytokinin, kana mahormone emusango anongoitika anogona kubatsira kudzikisa kukura kwemasero ekenza, zvinoratidza kuti mvura yekokonati inogona kunge iine zvimwe zvinopesana nezvirwere uye kunyange zvinopesana nekenza."

Mutengo wemvura yekokonati unowanzo kuratidza kuti ndeye "mashiripiti" zvivakwa, asi ongororo zhinji pane antioxidant zvivakwa zvecoconut mvura yakaitwa pamhuka, saka "kumwe kutsvagurudza kunodiwa kuti zvionekwe," anodaro Vavrek. Uye, kune izvo zvakakosha, iwe unogona zvakare kuwana yakawanda yehutano mabhenefiti ekokonati mvura kubva kune ine hutano, yakanaka-zvine hutano chikafu. (Yakabatana: Izvi Zvitsva Zvishandiso Shandura Basic Mvura Kuita Fancy Hutano Kunwa)

Iko kokonati mvura inonyatso kubatsira post-Workout?

Iwe unogona kunge wakanzwa mvura yekokonati inonzi "chinwiwa chemitambo yezvisikwa." Haisi chete ine macalorie mashoma pane akawanda emitambo zvinwiwa, asi zvakare zvakajairika yakazara ne electrolytes. "Electrolytes inodiwa kuchengetedza huwandu hweropa uye kudzivirira kupera simba, uyezve inogona kubatsira kuderedza kuneta, kushushikana, kushushikana kwemhasuru uye kusapora kubva mukurovedza muviri," anodaro Axe. Nekudaro, coconut inogona kubatsira kudzivirira zviratidzo zvakasungwa mukushomeka kwemvura zvichikonzerwa nekurasika kwemvura kana electrolyte, senge kuneta, kusagadzikana, kuvhiringidzika uye nyota yakanyanyisa, anowedzera.

Zvimwe zvidzidzo zvakawana kuti kokonati mvura yakadzoreredza hydration mushure mekurovedza muviri zviri nani pane mvura uye yakaenzana neyepamusoro-electrolyte zvinwiwa zvemitambo, asi kumwe kutsvagisa kwakawana kuti mvura yekokonati inogona kukonzera kuputika uye nyaya dzemudumbu nekuda kwehuwandu hwe electrolyte. (Zvakaenderana: Maitiro Ekugara Aine Hydrated Kana Kudzidzira Mujaho Wekutsungirira)

Nepo mvura yekokonati ingave sarudzo yakanaka yekudzorerazve mvura mumuviri kwauri, yeuka kuti "electrolyte yemvura yekokonati inosiyana zvakanyanya mukati mekukura kwekokonati," anodaro Vavrek. "Mvura yekokonati inodererawo mune sodium neshuga kupfuura vatambi vanoda kupora uye kugadzirisazve muviri mushure mekurovedza muviri." (Zvakafanana: Zvokudya Zvakanakisisa Zvokudya Usati Wapedza Kushanda Kwako)

Mune mamwe mazwi, usavimbe nekokonati mvura wega kuti udzore ako eelectmolytete mazinga post-Workout. Iwe unofanirwa kuve uine refueling post-Workout neyakagadziriswa snack yeprotein, yakaoma carbs, uye mafuta ane hutano, izvo zvinobatsira kudzosa ako masimba esimba kudzoka pane zvakajairwa uye kugadzirisa ese iwo mhasuru iwe yaunongoisa kuburikidza nemupumburu.

Ongororo ye