Kodi Muyenera Kuwonjeza Buluu Kafi Yanu?

Zamkati

• Khofi wa batala motsutsana ndi khofi wa Bulletproof
• Zakudya za khofi wa batala
• Zonama motsutsana ndi zowona
• Njala
• Mphamvu
• Kumveka kwamaganizidwe
• Zotsitsa za khofi wa batala
• Sungani bwino malingaliro
• Mfundo yofunika

Butter walowa m'makapu a khofi chifukwa cha mafuta omwe amawotcha komanso kuwamvetsetsa kwamaganizidwe, ngakhale ambiri omwe amamwa khofi amawona kuti si achikhalidwe.

Mutha kudabwa ngati kuwonjezera batala ku khofi wanu ndi wathanzi kapena njira ina yoyendetsedwa ndi zonama.

Nkhaniyi imapereka chidziwitso chotsimikizira zaubwino wathanzi komanso kuopsa kowonjezera batala mu khofi wanu, chifukwa chake mutha kusankha ngati mukufuna kuyesa.

Khofi wa batala motsutsana ndi khofi wa Bulletproof

Khofi wa batala ndi chakumwa chopangidwa ndi khofi wofiyidwa, batala wosatulutsidwa, ndi triglycerides yapakatikati (MCTs), mafuta osavuta kugaya.

Ndi ofanana ndi khofi ya Bulletproof, yomwe idapangidwa ndi wochita bizinesi wotchedwa Dave Asprey. Khofi wa Asprey's Bulletproof amagwiritsa ntchito mtundu wina wa nyemba za khofi, madzi okwera kwambiri mu MCTs, ndi udzu wouma wopanda udzu.

Khofi wa batala ndiwopanga nokha (DIY) wa khofi wa Bulletproof yemwe safuna nyemba zapadera za khofi kapena mafuta a MCT. M'malo mwake, khofi aliyense wokhala ndi batala wopanda mchere komanso mafuta a kokonati, omwe ndi magwero abwino a MCT, adzagwira ntchito.

Khofi wa batala nthawi zambiri amadya m'malo mwa kadzutsa ndi omwe amatsata keto, yemwe ali ndi mafuta ambiri komanso otsika kwambiri mu carbs.

Umu ndi momwe mungapangire khofi wa batala:

1. Brew pafupifupi 1 chikho (8-12 ounces kapena 237-355 ml) khofi.
2. Onjezerani supuni 1-2 za mafuta a kokonati.
3. Onjezerani supuni 1-2 za batala wosatulutsidwa, kapena sankhani ghee, mtundu wa batala wofotokozedwa m'munsi mwa lactose, ngati simudya batala wokhazikika.
4. Sakanizani zosakaniza zonse mu blender kwa masekondi 20-30 mpaka zitakhala ngati chofufumitsa chofewa.

Khofi wa batala ndi mtundu wa DIY wa chakumwa chotchedwa Bulletproof coffee. Mutha kupanga izi pogwiritsa ntchito zosakaniza kuchokera kugolosale yakomweko. Khofi wa batala nthawi zambiri amagwiritsidwa ntchito m'malo mwa kadzutsa ndi anthu omwe amatsatira keto.

Zakudya za khofi wa batala

Chikho cha khofi wokwana 8-ounce (237-ml) cha khofi ndi supuni 2 zamafuta a coconut komanso batala wosalala uli ndi ():

• Ma calories: 445
• Ma carbs: 0 magalamu
• Mafuta onse: 50 magalamu
• Mapuloteni: 0 magalamu
• CHIKWANGWANI: 0 magalamu
• Sodiamu: 9% ya Reference Daily Intake (RDI)
• Vitamini A: 20% ya RDI

Pafupifupi 85% ya mafuta mu khofi wa batala ndi mafuta okhutira.

Ngakhale kafukufuku wina adalumikiza mafuta okhuta ndi kuwonjezeka kwa ziwopsezo zamatenda amtima, monga cholesterol yambiri ya LDL, kafukufuku akuwonetsa kuti mafuta okhutira samabweretsa mwachindunji matenda amtima (,,).

Komabe, kuchuluka kwa mafuta okhutira mu khofi wa batala ndikokwera kwambiri pakungotumikira kamodzi.

Kafukufuku akuwonetsa kuti kusinthitsa mafuta amtundu wambiri pazakudya zanu ndi mafuta a polyunsaturated kumachepetsa chiopsezo cha matenda amtima. Zakudya zokhala ndi mafuta ambiri a polyunsaturated ndi mtedza, mbewu, ndi nsomba zamafuta monga saumoni, mackerel, hering'i, kapena tuna ().

Kupatula mafuta okhala ndi mafuta ambiri, khofi wa batala amakhala ndi zinthu zina zofunika, zomwe ndi vitamini A. Vitamini A ndi mavitamini osungunuka mafuta omwe amafunikira pakhungu la khungu, chitetezo chamthupi, komanso masomphenya abwino ().

Ngakhale khofi wa batala amakhalanso ndi calcium yaying'ono, mavitamini K ndi E, ndi mavitamini angapo a B, si gwero labwino la michere imeneyi.

Khofi wa batala amakhala ndi mafuta ambiri komanso mafuta. Ndi gwero labwino la vitamini A, koma si gwero labwino lazakudya zina.

Zonama motsutsana ndi zowona

Anthu ambiri amalumbirira khofi wa batala, ponena kuti imapereka mphamvu zosatha, imathandizira kumvetsetsa kwamaganizidwe, komanso imathandizira kutaya mafuta poletsa njala.

Komanso, ngakhale kulibe umboni wosonyeza kuti khofi wa batala angakuthandizeni kuti mufike ku ketosis mwachangu, amatha kupereka mafuta owonjezera amtundu wa ketoni kwa iwo omwe ali mu ketosis. Komabe, sizingakweze kuchuluka kwa ketone yamagazi anu kuposa kudya mafuta a MCT okha.

Ngakhale palibe kafukufuku amene adawunikiratu zakumwa zakumwa zakumwa zakumwa zakumwa zakumwa zakumwa zakumwa chakumwa, ndizotheka kupanga malingaliro kutengera kafukufuku waposachedwa.

Njala

Omwe amalimbikitsa khofi wa batala amati amapondereza njala ndipo amakuthandizani kuti muchepetse thupi pothandizirani kudya pang'ono.

Khofi wa batala amakhala ndi mafuta ochulukirapo, omwe amachepetsa chimbudzi ndipo amatha kuonjezera kukhutira (,,,).

Makamaka, mafuta a coconut mu khofi wa batala ndi gwero lolemera la MCTs, mtundu wamafuta omwe amalimbikitsa kukhutira kuposa ma triglycerides (LCTs) amtundu wautali omwe amapezeka muzakudya zina zamafuta ambiri monga mafuta, mtedza, ndi nyama ( ).

Mwachitsanzo, kafukufuku wina adapeza kuti amuna omwe amadya chakudya cham'mawa chokhala ndi magalamu 22 a mafuta a MCT kwamasabata 4 adya makilogalamu ochepa a 220 pamasana ndipo adataya mafuta ochulukirapo kuposa amuna omwe adadya kadzutsa mu LCTs ().

Kafukufuku adanenanso kuchepa kwa njala komanso kuchepa kwambiri kwa anthu omwe amatsata zakudya zotsika kwambiri ndikuphatikiza ma MCT, poyerekeza ndi kuwonjezera kwa ma LCT. Komabe, zotsatirazi zimawoneka ngati zikuchepa pakapita nthawi (,,).

Kuphatikiza ma MCT pachakudya chotsika ndi ma calorie kumatha kusintha kukhutira ndikulimbikitsa kuchepa kwakanthawi kochepa mukamagwiritsa ntchito ma LCT. Komabe, palibe umboni kuti kungowonjezera ma MCT pachakudya chanu osapanga zina pazakudya kumalimbikitsa kuonda ().

Mphamvu

Khofi wa batala amakhulupirira kuti amapereka mphamvu yolimba, yokhalitsa popanda kuwonongeka kwa magazi. Mwachidziwitso, popeza mafuta amachedwetsa chimbudzi, caffeine mu khofi amalowerera pang'onopang'ono ndipo amapereka mphamvu zokhalitsa.

Ngakhale ndizotheka kuti mafuta ochokera ku khofi wa batala amachepetsa kuyamwa ndikuchulukitsa zovuta za caffeine, zotsatira zake mwina ndizosafunikira komanso zosadziwika ().

M'malo mwake, mafuta a MCT mwina ndi omwe amachititsa kuti khofi wa batala atenge nthawi yayitali. Popeza kutalika kwake kofupikitsa, ma MCT adathyoledwa mwachangu ndikutengera thupi lanu ().

Izi zikutanthauza kuti atha kugwiritsidwa ntchito ngati gwero lamphamvu pompopompo kapena kusandulika ma ketoni, omwe ndi mamolekyulu omwe amapangidwa ndi chiwindi chanu kuchokera ku mafuta acid omwe angathandize kukulitsa mphamvu zamagetsi kwakanthawi.

Kumveka kwamaganizidwe

Khofi wa batala akuti amalimbikitsa kumvetsetsa kwamaganizidwe ndikusintha magwiridwe antchito.

Ngati mukutsatira zakudya za keto, chiwindi chanu chimasintha ma MCT kukhala ma ketoni. Ma ketoni amenewa ndi omwe amapereka mphamvu ku maubongo anu ().

Ngakhale kugwiritsa ntchito ma ketoni ndi ubongo wanu kwawonetsedwa kuti kupindulitsa matenda ena amisempha monga Alzheimer's ndi Parkinson, palibe umboni wosonyeza kuti ma MCT monga gwero la ketoni amalimbikitsa kumvetsetsa kwamaganizidwe (,).

M'malo mwake, pali umboni wosonyeza kuti tiyi kapena khofi yemwe ali mu khofi ndi amene amachititsa kuti anthu azitha kuganiza mozama ndikuchenjeza atamwa khofi wa batala (,,,).

Ma MCT a khofi wa batala angathandize kulimbikitsa kukhuta ndikuthandizira kuchepa thupi mukamagwiritsidwa ntchito ndi zakudya zoletsedwa ndi kalori. Komanso, caffeine ndi MCTs mu khofi wa batala zitha kukuthandizani kukulitsa mphamvu ndikuwunika. Izi zati, kufufuza kwina kumafunikira.

Zotsitsa za khofi wa batala

Ndikofunika kuzindikira kuti khofi wa batala si njira yoyenera yoyambira tsiku lanu.

Kusintha chakudya cham'mawa chopatsa thanzi ndi khofi wa batala kumachotsa michere yambiri. Kuphatikiza apo, kumwa chakumwa kuwonjezera pa chakudya cham'mawa mwachidziwikire kumawonjezera mafuta osafunikira ambiri.

Popeza kuti ma calories onse omwe akumwa amachokera ku mafuta, mumasowa zakudya zina zabwino monga mapuloteni, fiber, mavitamini, ndi mchere.

Mazira awiri opukutidwa ndi sipinachi, limodzi ndi theka la chikho (45 magalamu) wa oatmeal wokhala ndi fulakesi ndi zipatso, ndi chakudya chopatsa thanzi chomwe chingakuthandizeni kwambiri kuti mukhale ndi mphamvu komanso thanzi labwino kuposa kupaka khofi wa batala.

Kuchuluka kwa mafuta mu khofi wa batala kumathanso kuyambitsa kusapeza bwino m'mimba ndi zina zam'mimba monga kuphulika ndi kutsekula m'mimba, makamaka ngati simunagwiritse ntchito mafuta ochulukirapo.

Kuphatikiza apo, khofi wa batala amakhala ndi cholesterol yambiri. Mwamwayi, cholesterol chamagulu sichimakhudza kuchuluka kwama cholesterol ambiri ().

Izi zati, pafupifupi 25% ya anthu amawerengedwa kuti ndi omwe amayankha cholesterol, zomwe zikutanthauza kuti mafuta omwe ali ndi cholesterol yambiri imakulitsa cholesterol yamagazi (,,).

Kwa iwo omwe amawerengedwa kuti samayankha bwino, mwina lingakhale lingaliro labwino kusiya khofi wa batala.

Mukasankha khofi wa batala pachakudya cham'mawa chopatsa thanzi, mumaphonya zakudya zambiri zofunika monga protein ndi fiber. Khofi wa batala amakhalanso ndi mafuta ambiri, omwe angayambitse mavuto monga kutsegula m'mimba mwa anthu ena.

Sungani bwino malingaliro

Ngati mukufuna kuyesa khofi wa batala ndikukonda, onetsetsani kuti mukukumbukira.

Kuti chakudya chanu chatsiku lonse chikhale chopatsa thanzi mokwanira, onetsetsani kuti mwadzaza zowonjezera zomanga thupi, zipatso, ndi ndiwo zamasamba. Muyeneranso kuchepetsa mafuta omwe mumadya nthawi zina - pokhapokha mutatsata keto - ndikusunga mafuta omwe mumadya tsiku lonse.

Khofi wa batala ndi wamafuta ambiri, motero kuyika patsogolo mafuta a mono- ndi polyunsaturated monga ma avocado, mtedza, mbewu, ndi mafuta a nsomba tsiku lonse ndi nzeru.

Kwa iwo omwe amadya zakudya za ketogenic, kumbukirani kuti pali zakudya zambiri zopatsa thanzi, zopatsa thanzi, monga mazira, avocado, ndi sipinachi yophikidwa mumafuta a kokonati, omwe mungasankhe m'malo mwa khofi wa batala kuti mupatse thupi lanu zakudya amafunikira.

Ngati muli ndi khofi wa batala pachakudya cham'mawa, onetsetsani kuti tsiku lanu limawonongeka ndi mafuta a mono- ndi polyunsaturated ndikuwonjezera kudya masamba, zipatso, ndi zakudya zamapuloteni pazakudya zina.

Mfundo yofunika

Khofi wa batala ndi chakumwa chotchuka chomwe chili ndi khofi, batala, ndi MCT kapena mafuta a coconut.

Amanenedwa kuti amalimbikitsa kuchepa kwama metabolism ndi mphamvu, koma zotsatirazi sizinatsimikizidwebe.

Ngakhale khofi wa batala atha kupindulitsa iwo omwe ali ndi ketogenic, pali njira zingapo zathanzi zoyambira tsiku lanu.