Kodi Khofi Wotayira Amakhala Ndi Ubwino Wathanzi?

Zamkati

• Kodi khofi wa batala ndi chiyani?
• Mbiri
• Khofi yopewera zipolopolo
• Kodi kumwa khofi wa batala kumathandiza?
• Itha kupindulitsa iwo omwe amadya ketogenic
• Titha kulimbikitsa malingaliro athunthu
• Sankhani zakudya zowonjezera zakudya m'malo mwake
• Mfundo yofunika

Chakudya chotsika kwambiri cha carb chachititsa kuti pakhale kufunika kwamafuta ambiri, chakudya chochepa cha carb ndi zakumwa, kuphatikizapo khofi wa batala.

Ngakhale zakudya za khofi wa batala ndizotchuka kwambiri pakati pa okonda zakudya zochepa za carb ndi paleo, ambiri amafunsa ngati pali zowona zilizonse pazabwino zawo.

Nkhaniyi ikufotokoza tanthauzo la khofi wa batala, zomwe amagwiritsidwira ntchito, komanso ngati kumwa zingapindulitse thanzi lanu.

Kodi khofi wa batala ndi chiyani?

Khofi wa batala ndi mtundu wophweka wophika komanso batala.

Mbiri

Ngakhale anthu ambiri amakhulupirira kuti khofi wa batala ndi msuzi wamakono, chakumwa chambiri chamtunduwu chakhala chikudya m'mbiri yonse.

Zikhalidwe ndi madera ambiri, kuphatikiza ma Sherpas aku Himalaya ndi Gurage aku Ethiopia, akhala akumwa khofi wa batala ndi tiyi wa batala kwazaka zambiri.

Anthu ena okhala m'malo okwera kwambiri amawonjezera batala ku khofi kapena tiyi wawo mphamvu zofunikira kwambiri, popeza kukhala ndikugwira ntchito m'malo okwera kumawonjezera zosowa zawo za kalori (,,).

Kuphatikiza apo, anthu akumadera a Himalaya ku Nepal ndi India, komanso madera ena ku China, amakonda kumwa tiyi wopangidwa ndi yak batala. Ku Tibet, tiyi wa batala, kapena po cha, ndi chakumwa chachikhalidwe chomwe chimadyedwa tsiku ndi tsiku ().

Khofi yopewera zipolopolo

Masiku ano, makamaka m'maiko otukuka monga United States, United Kingdom, ndi Canada, khofi wa batala nthawi zambiri amatanthauza khofi yemwe amakhala ndi batala ndi kokonati kapena mafuta a MCT. MCT imayimira triglycerides-chain chain, mtundu wa mafuta omwe nthawi zambiri amachokera ku mafuta a kokonati.

Khofi wa Bulletproof ndi njira yodziwika bwino yopangidwa ndi Dave Asprey yomwe imakhala ndi khofi, batala wodyetsedwa ndi udzu, ndi mafuta a MCT. Amakondedwa ndi okonda zakudya zochepa za carb ndipo amatchedwa kuti apititse patsogolo mphamvu ndikuchepetsa njala, pakati pa maubwino ena.

Masiku ano, anthu amadya khofi wa batala, kuphatikiza khofi wa Bulletproof, pazifukwa zosiyanasiyana, monga kupititsa patsogolo kuchepa kwa thupi ndikulimbikitsa ketosis - dziko lomwe limagwiritsa ntchito mafuta kuwotcha mafuta ngati gwero lake lamphamvu lamagetsi ().

Mutha kukonzekera khofi wa batala kunyumba. Kapenanso, mutha kugula zopangira khofi wa batala, kuphatikiza khofi wa Bulletproof, m'malo ogulitsira kapena pa intaneti.

Zikhalidwe zambiri padziko lonse lapansi zakhala zikumwa khofi wa batala kwazaka zambiri. M'mayiko otukuka, anthu amadya khofi wa batala, monga khofi wa Bulletproof, pazifukwa zosiyanasiyana, zina zomwe sizikugwirizana ndi umboni wasayansi.

Kodi kumwa khofi wa batala kumathandiza?

Intaneti ili ndi umboni wochuluka woti kumwa khofi wa batala kumawonjezera mphamvu, kumawonjezera chidwi, komanso kumalimbikitsa kuchepa thupi.

Nawa maubwino othandizira azaumoyo okhudzana ndi zosakaniza zomwe zimagwiritsidwa ntchito popanga khofi wa batala:

• Khofi. Yodzaza ndi ma antioxidants olimbikitsa thanzi monga chlorogenic acid, khofi imatha kuwonjezera mphamvu, kuwonjezera mphamvu, kulimbikitsa kuwotcha mafuta, komanso kuchepetsa ngozi ya matenda ena ().
• Bulu wothiridwa udzu. Batala wodyetsedwa ndi msipu amakhala ndi ma antioxidants amphamvu kwambiri, kuphatikiza beta carotene, komanso omega-3 fatty acids odana ndi zotupa, kuposa batala wokhazikika (,).
• Mafuta a kokonati kapena mafuta a MCT. Mafuta a kokonati ndi mafuta athanzi omwe amatha kuonjezera cholesterol yoteteza HDL (chabwino) cholesterol ndikuchepetsa kutupa. Mafuta a MCT awonetsedwa kuti amalimbikitsa kuchepa kwa thupi ndikuwonjezera cholesterol m'maphunziro ena (,,,,).

Ngakhale zikuwonekeratu kuti zosakaniza zomwe zimagwiritsidwa ntchito popanga khofi wa batala zimapereka maubwino osiyanasiyana azaumoyo, palibe kafukufuku amene adafufuza zaubwino wokhudzana ndi kuphatikiza izi.

Itha kupindulitsa iwo omwe amadya ketogenic

Ubwino umodzi wa khofi wa batala umagwira kwa iwo omwe amatsatira zakudya za ketogenic. Kumwa chakumwa chamafuta ambiri ngati khofi wa batala kumatha kuthandiza anthu omwe amadya keto kufikira ndikusunga ketosis.

M'malo mwake, kafukufuku akuwonetsa kuti kutenga mafuta a MCT kumatha kuthandizira kupatsa thanzi ketosis ndikuchepetsa zizindikilo zokhudzana ndikusintha kupita ku zakudya za ketogenic, yomwe imadziwikanso kuti "keto flu" ().

Izi zikhoza kukhala chifukwa mafuta a MCT ndi "ketogenic" kuposa mafuta ena, kutanthauza kuti amasandulika mosavuta kukhala ma molekyulu otchedwa ketoni, omwe thupi limagwiritsa ntchito mphamvu mukakhala ketosis ().

Mafuta a kokonati ndi batala ndizopindulitsanso kwa iwo omwe amadya zakudya za ketogenic chifukwa kudya zakudya zamafuta ambiri ndikofunikira kufikira ndi kusunga ketosis.

Kuphatikiza mafuta awa ndi khofi kumapangitsa kudzaza, kupatsa mphamvu, zakumwa zokometsera keto zomwe zitha kuthandiza ma ketogenic dieters.

Titha kulimbikitsa malingaliro athunthu

Kuonjezera batala, mafuta a MCT, kapena mafuta a coconut ku khofi wanu kumapangitsa kudzaza kwambiri chifukwa cha mafuta owonjezera komanso kuthekera kwamafuta kuti mumveke bwino. Komabe, zakumwa zina za khofi wa batala zimatha kukhala ndi zopitilira 450 pa chikho (240 ml) ().

Izi zili bwino ngati chikho chanu cha khofi wa batala chikulowa m'malo mwa chakudya monga chakudya cham'mawa, koma kuwonjezera chakumwa chambiri chambiri pa chakudya chanu cham'mawa chimatha kupangitsa kunenepa ngati ma calories sanapezeke tsiku lonse.

Sankhani zakudya zowonjezera zakudya m'malo mwake

Kupatula pakukhala chosankha kwa iwo omwe akufuna kufikira ndikusunga ketosis, khofi wa batala samapereka zabwino zambiri zathanzi.

Ngakhale magawo a khofi wa batala amapereka maubwino osiyanasiyana azaumoyo, palibe umboni womwe ukuwonetsa kuti kuwaphatikiza mu chakumwa chimodzi kumapereka maubwino opitilira omwe amawadya padera tsiku lonse.

Ngakhale okonda khofi wa batala angalimbikitse kumwa khofi wa batala m'malo mwa chakudya, kusankha chakudya chamafuta ambiri, chopatsa thanzi ndichabwino, mosasamala kanthu komwe mumatsata.

Ngakhale khofi wa batala atha kupindulitsa anthu pa chakudya cha ketogenic, palibe umboni wosonyeza kuti kumwa mowa kumapindulitsa ena kuposa omwe amangogwiritsa ntchito zigawo zake zokha monga gawo la chakudya chanu.

Mfundo yofunika

Kofi ya batala yakhala ikudziwika posachedwapa kumayiko akumadzulo, komabe palibe umboni wotsimikizira zaumoyo wake.

Nthawi zina kumwa kapu ya khofi wa batala kumakhala kopanda vuto, koma chonsecho, chakumwa chokwera kwambiri ichi sichofunikira kwa anthu ambiri.

Kungakhale kuwonjezera pazakudya kwa iwo omwe akufuna kufikira ketosis. Mwachitsanzo, ma carb dieters ochepa nthawi zambiri amagwiritsa ntchito khofi wamafuta m'malo mwa kadzutsa.

Komabe, zakudya zambiri zokometsera keto zimapereka michere yambiri kuposa khofi wa batala wama calories omwewo.

M'malo momwa khofi wa batala, mutha kupindula ndi khofi, batala wodyetsedwa ndi udzu, mafuta a MCT, ndi mafuta a coconut powonjezerapo zinthuzi pazakudya zanu pafupipafupi m'njira zina.

Mwachitsanzo, yesani kuthira mbatata yanu ndi chidole cha mafuta odyetsedwa ndi udzu, kutsitsa masamba mu kokonati mafuta, kuwonjezera mafuta a MCT ku smoothie, kapena kusangalala ndi kapu yotentha ya khofi wabwino m'mawa wanu.