Maitiro Ekudya Kokonati Mafuta, uye Zvakawanda Sei Nezuva?

Zvemukati

• Masero Anoshandiswa muZvidzidzo
• Percentage Dosages
• Fixed Dosages
• Yakawanda Sei Kokonati Mafuta Pazuva?
• Maitiro Ekudya Kokonati Oiri
• Ishandise pakubika
• Shandisa iyo muRipeseti
• Wedzera kune Kofi kana Tea
• Zvakadiniko Nezvekuwedzera?
• MaCalori Achiri Kuverenga
• Tora Meseji Yekumba

Kokonati mafuta ine zvimwe zvinonakidza zvehutano zvinobatsira.

Izvo zvakaratidzwa kuwedzera metabolism, kuderedza nzara uye kukurudzira HDL (iyo "yakanaka") cholesterol, kungodoma mashoma.

Nekudaro, vanhu vazhinji vanovhiringidzika nezvekuti ingani yekutora uye kuti ungaidya sei.

Ichi chinyorwa chinotsanangura maitiro ekuisa mafuta ekokonati muchikafu chako uye yakakwana mari yekutora.

Masero Anoshandiswa muZvidzidzo

Tsvakurudzo dzinoverengeka dzakatsvaga mabhenefiti emafuta ekokonati, mazhinji acho anonzi anowanikwa mune yayo yepamusoro yezvinhu zviri pakati-keteni triglycerides (MCTs).

Percentage Dosages

Mune zvimwe zviitiko, huwandu hwemafuta hwakapihwa hwaive huwandu hwemazana macalorie, ayo aisiyana kubva pamunhu kusvika pamunhu.

Mune zvidzidzo zvitatu zvakafanana, musanganiswa wekokonati mafuta uye bota ndidzo dzainyanya kuwanikwa mafuta mune 40% mafuta ekudya. Zvakajairika-huremu vakadzi vakasangana nekukwirwa kwenguva pfupi mukuwedzera kwemetabolism uye calorie expenditure (,,).

Mune ongororo tichienzanisa zvinoitika zvemafuta akasiyana siyana pamafuta echolesterol, chikafu chine makumi maviri muzana emakoriori kubva kumafuta ekokonati akasimudza HDL cholesterol mumadzimai asi kwete muvarume. Uye zvakare, yakaratidzirwa kusimudza LDL cholesterol isingasviki bhotoro ().

Mune chimwe nechimwe cheizvi zvidzidzo, munhu anodya zviuru zviviri zvemakorori ekugadzirisa huremu angadai akabatanidza 36-39 magiramu ekokonati mafuta pazuva sechikamu chekudya kwakasanganiswa.

Fixed Dosages

Mune zvimwe zvidzidzo, mumwe nemumwe anotora chikamu akadya huwandu hwakaenzana hwemafuta zvisinei nekoriori yaanodya.

Mune kumwe kuongorora, vanhu vakafutisa kana vakafutisa vanotora mashupuni maviri (30 ml) emafuta ekokonati pazuva kwemavhiki mana vakarasikirwa neavhareji yemasendimita 1,87 kubva muchiuno chavo ().

Uyezve, vatori vechikamu vakarasikirwa nehuremu uhwu vasina kudzora nemaune macalorie kana kuwedzera chiitiko chemuviri ().

Mune kumwe kuongorora, vakadzi vakafutisa vakatora 2 mashupuni (30 ml) ekokonati kana mafuta e soya panguva yekudya kwakadziviswa koriori. Zviuno zvavo zvechiuno zvakadzikira uye HDL cholesterol yakawedzera, nepo boka rekutonga raive nemhinduro inopesana ().

Pazasi Pazasi:

Muzvidzidzo, coconut oiri ine mabhenefiti kana ikapihwa pamadosi akasarudzika kana sechiyero chekoriori yakazara yekudya.

Yakawanda Sei Kokonati Mafuta Pazuva?

Zvidzidzo zvakawana kuti 2 mashupuni (30 ml) anoita kunge anoshanda dosi.

Izvi zvakaratidzirwa kubatsira uremu, kudzikisa mafuta emudumbu uye nekuvandudza mamwe mamaki ehutano (,).

Zvimwe zvidzidzo zvakashandiswa kusvika pamashupuni 2,5 (39 gramu) pazuva, zvichienderana nekoriori yekudyiwa (,,,).

Mahwendefa maviri anopa ma18 gramu epakati-cheni triglycerides, iri mukati meiyo 15-30 gramu yakaratidzwa kuwedzera metabolic rate ().

Kudya 2 mashupuni (30 ml) pazuva inguva inonzwisisika inosiya nzvimbo yemamwe mafuta ane hutano mukudya kwako, senda nzungu, imwe mhandara yemafuta emuorivhi uye avocado.

Nekudaro, tanga zvishoma nezvishoma kuti usanzwe kuda kusvotwa uye zvituru zvakasununguka zvinogona kuitika nekudya kwakanyanya. Tora 1 kiyi yetea pazuva, zvishoma nezvishoma ichiwedzera kusvika kune maviri mashupuni pazuva pamusoro pevhiki 1-2

Pazasi Pazasi:

Kudya mashupuni maviri pazuva kwakakwanira kuwana mabhenefiti ehutano, asi zviri nani kushanda kusvika pamari iyi zvishoma nezvishoma.

Maitiro Ekudya Kokonati Oiri

Pane nzira dzinoverengeka dzekuisa mafuta aya mune chako chikafu.

Ishandise pakubika

Kokonati mafuta yakakosha pakubika nekuti angangoita 90% emafuta ayo asidi akazara, zvichiita kuti igadzikane zvakanyanya patembiricha dzakakwirira.

Iyo zvakare ine yakakwira hutsi poindi ye350 ° F (175 ° C).

Kokonati mafuta semi-akasimba mukamuri tembiricha uye inonyungudika pa76 ° F (24 ° C). Saka chengetera mukabati, kwete mufiriji, kuti igare ichigona.

Pakati pemwedzi inotonhora, inogona kuve yakasimba uye yakaoma kuburitsa mumudziyo. Izvi zvinogona kugadziriswa nekuzvirova nemusanganisi wemagetsi kana mu blender.

Heano akati wandei ekubika mazano:

• Sautéing kana kukurudzira-kutsvaira: Shandisa 1-2 mapuniko emafuta aya kubika miriwo, mazai, nyama kana hove.
• Popcorn: Drizzle yakanyunguduka mafuta ekokonati pamhepo-popped popcorn kana kuyedza mune ino chitofu-yepamusoro popcorn recipe.
• Kubheka: Chishandise kupfeka huku kana nyama usati wazora nemwaka.

Shandisa iyo muRipeseti

Kokonati mafuta anogona kutsiviwa nemafuta kana bota mune 1: 1 reshiyo mune akawanda mabikirwo.

Ive neshuwa yekurega inotonhorera zvigadzirwa semazai kana mukaka kuuya kune tembiricha yemukati usati waasanganisa iwo mukati, saka inosanganiswa mushe pane kumisidzana.

Zvakanakisisa kuinyungudutsa uye kuwedzera kune smoothies uye mapuroteni anodedera zvishoma nezvishoma.

Heano mashoma maresipi anoshandisa coconut mafuta:

• Sautéed Zucchini, squash uye hanyanisi.
• Kokonati Chicken Thai Curry.
• Strawberry uye Kokonati Oiri Smoothie.

Wedzera kune Kofi kana Tea

Imwe nzira yekutora mafuta aya iri mukofi kana tii. Chinangwa cheshoma - nezve teaspoon kana maviri. Pazasi pane inokurumidza teki recipe ine coconut mafuta.

Cocoa Chai Tea yeMumwe

• Chai bhegi tii (mishonga kana yakajairwa).
• 1 tablespoon isina kutapudzwa cocoa poda.
• 1 tablespoon kirimu kana hafu nehafu.
• 1 teaspoon coconut mafuta.
• Stevia kana chimwe chinotapira, kuravira.

Kuti uite izvi, dira mvura irikufashaira pamusoro pebhegi reti uye rega iite yakanyura kwemaminetsi maviri kusvika matatu. Bvisa bhegi reti, wedzera izvo zvasara zvinoshandiswa uye simbisa kusvikira wanyatso sanganiswa. Pazasi Pazasi:

Mafuta ekokonati anogona kushandiswa pakubika, mumabikirwo uye nekuwedzera hupfumi hunonaka kune zvinwiwa zvinopisa.

Zvakadiniko Nezvekuwedzera?

Kokonati mafuta inowanikwawo mune kapsule fomu.

Mune dzimwe nzira zvingaite senge zviri nyore, kunyanya zvekufamba. Nekudaro, pane zvakasarudzika zvakasarudzika nzira iyi yekuendesa.

Mazhinji capsules ane 1 gramu pa capsule. Kuti uwane mahwendefa maviri (30 ml) pazuva, unofanirwa kutora macapsuleti makumi matatu pazuva.

Kune vanhu vazhinji, izvi hazvisi zvechokwadi. Panzvimbo iyoyo, edza kushandisa coconut mafuta pakubika kana kuisanganisira mune zvekubikisa.

Pazasi Pazasi:

Kokonati mafuta macapsule anoda kudyiwa muhukuru kwazvo kwazvo kuti uwane muyero unoshanda.

MaCalori Achiri Kuverenga

Kokonati mafuta inopa zvakakosha, asi pane miganho kune yakawanda yaunofanira kudya.

Muchokwadi, chipunu chimwe nechimwe chine mazana macalorie.

Uye kunyangwe iyo yepakati-cheni triglycerides inogona kuwedzera metabolic chiyero zvishoma, kudya akawanda macalorie kupfuura anodikanwa kunogona kutungamira mukurema.

Kutsvagurudza kwakaratidza kuti mafuta ekokonati anonyanya kushanda kana achitsiva mafuta mashoma ane hutano mukudya, pane kuwedzerwa pamusoro pemafuta iwe auri kushandisa izvozvi.

Kutora anenge maviri mashupuni zuva nezuva zvinoita senge iri zano rakanakisa rekugadzirisa hutano.

Pazasi Pazasi:

Kuti uwane mhedzisiro, chinja mafuta asina hutano zvishoma nekokonati mafuta pane kuwedzera mafuta ako aripo.

Tora Meseji Yekumba

Kokonati mafuta ndeyechisikirwo sosi yepakati-cheni triglycerides, iyo inopa akati wandei hutano mabhenefiti.

Kusanganisira 2 mashupuni emafuta ekokonati pazuva, mukubika kana mumabikirwo, ndiyo nzira yakanakisa yekuwana mabhenefiti aya.