Ufa wa Kokonati: Zakudya Zakudya, Mapindu, ndi Zambiri

Zamkati

• Kodi ufa wa coconut ndi chiyani?
• Ufa wa coconut ndi wopanda gluten
• Ubwino wa ufa wa coconut
• Olemera mu michere ndi mafuta opindulitsa
• Amasunga shuga wamagazi mosasunthika
• Titha kulimbikitsa chimbudzi chathanzi
• Zikhoza kusintha thanzi la mtima
• Zitha kukuthandizani kuti muchepetse kunenepa
• Itha kupha ma virus owopsa ndi mabakiteriya
• Ufa wa coconut umagwiritsa ntchito
• Kodi zikufanizira bwanji ndi zina zopanda ufa wa gluten?
• Mfundo yofunika

Ufa wa coconut ndi njira ina yosiyana ndi ufa wa tirigu.

Ndiwotchuka pakati pa okonda ma carb ochepa komanso omwe ali ndi tsankho la gluten.

Kuphatikiza pa mawonekedwe ake osangalatsa, ufa wa kokonati ungaperekenso maubwino angapo. Izi zikuphatikiza kulimbikitsa kukhazikika kwa magazi m'magazi, kugaya bwino chakudya, thanzi la mtima, komanso kuwonda.

Nkhaniyi ikuwunika ufa wa coconut, kuphatikiza zakudya, zopindulitsa, komanso momwe zikufananirana ndi zinthu zofananira.

Kodi ufa wa coconut ndi chiyani?

Ufa wa coconut umapangidwa kuchokera ku mnofu wa coconut womwe wauma komanso kuwuma.

Inachokera ku Philippines, komwe idapangidwa koyamba ndi mkaka wa kokonati (1,).

Pakupanga, kokonati imatsegulidwa koyamba ndikutsuka madzi. Nyama ya coconut imachotsedwa, kutsukidwa, kutsukidwa, ndikupukutidwa kuti ipatule zolimba mkaka. Izi zimaphikidwa pamoto wochepa mpaka wouma usanakhale ufa.

Zotsatira zake za ufa wonyezimira zimawoneka ndikumverera kofanana ndi ufa wopangidwa ndi tirigu ngati tirigu ndipo ndimakoma kwambiri.

Ufa wa coconut umapangidwa ndi mnofu wa coconut wouma komanso wapansi. Wofatsa kukoma, kapangidwe kake kofanana ndi ma flours ena.

Ufa wa coconut ndi wopanda gluten

Ufa wa coconut ulibe gluteni, zomwe zimapangitsa kuti anthu omwe ali ndi vuto linalake, monga matenda a leliac, matupi a tirigu, kapena chidwi chosagwirizana ndi gilateni.

Gluten ndi gulu la mapuloteni omwe amapezeka m'mizere, kuphatikiza tirigu, balere, ndi rye, ndipo ndizovuta kuwononga panthawi yopukusa. Nthawi zina, gluten imatha kuyambitsa chitetezo chamthupi.

Anthu omwe sagwirizana ndi gilateni amatha kukhala ndi zizindikilo monga gasi, kukokana, kapena kutsekula m'mimba mpaka kuwonongeka kwa m'matumbo komanso kuperewera kwa michere (,,).

Anthu omwe ali ndi matenda a celiac kapena zovuta za tirigu ayenera kupewa mbewu zonse za gluten, pomwe iwo omwe ali ndi chidwi cha gilateni amatha kusankha kuchepetsa kapena kuthetseratu mapuloteniwa pazakudya zawo.

Ufa wa coconut umapereka njira ina m'malo mwa tirigu kapena ufa wina wokhala ndi gilateni.

Zilinso zopanda tirigu mwachilengedwe, zomwe zimapangitsa kukhala chisankho chodziwika bwino kwa iwo omwe alibe zakudya zopanda tirigu, monga zakudya za paleo.

Ufa wa coconut ulibe mchere. Izi zimapangitsa kukhala njira yabwino kwa anthu omwe ali ndi matenda a leliac, ziwengo za tirigu, kapena chidwi chosagwirizana ndi celiac.

Ubwino wa ufa wa coconut

Ufa wa coconut umakhala ndi michere yambiri ndipo ungapindulepo ndi thanzi.

Izi zati, owerengeka ochepa adasanthula mwachindunji ufa wa coconut. Zopindulitsa zake zimachokera pakufufuza pazakudya zake kapena zopindulitsa.

Olemera mu michere ndi mafuta opindulitsa

Ufa wa coconut umapereka michere yosiyanasiyana, kuphatikiza mafuta athanzi. Chikho cha 1/4-chikho (30 gramu) chili ndi ():

• Ma calories: 120
• Ma carbs: 18 magalamu
• Shuga: 6 magalamu
• CHIKWANGWANI: Magalamu 10
• Mapuloteni: 6 magalamu
• Mafuta: 4 magalamu
• Chitsulo: 20% yamtengo watsiku ndi tsiku (DV)

Kuphatikiza pa kukhala wolemera kwambiri mu fiber, ufa wa coconut umapatsa ma chain-triglycerides (MCTs) ndi chitsulo chopangira mbewu.

MCTs ndi mtundu wamafuta wolumikizidwa ndi maubwino angapo, monga kuchepa thupi, kuteteza mabakiteriya ndi mavairasi, komanso thanzi laubongo ndi mtima (,,,).

Amasunga shuga wamagazi mosasunthika

Ufa wa coconut umadzaza ndi ulusi, womwe ungakuthandizeni kuti muchepetse magazi anu.

Chikho cha 1/4-chikho (30-gramu) chimapereka 40% ya DV ya fiber, kapena katatu ndi kakhumi kuposa kuchuluka kwa tirigu wathunthu kapena ufa wokhala ndi cholinga chonse, motsatana ().

Zakudya zokhala ndi fiber zimathandizira kuchepetsa kuchuluka kwa shuga wamagazi pochepetsa liwiro lomwe shuga limalowera m'magazi anu.

Izi ndizowona makamaka pazakudya zomwe zimasungunuka kwambiri, zomwe zimapanga gel osakaniza. Ufa wa kokonati uli ndi ulusi wochepa (,).

Imakhalanso pamunsi pa glycemic index (GI), kutanthauza kuti buledi ndi zinthu zophikidwa kuchokera mmenemo sizimakola shuga wambiri wamagazi (1,).

Titha kulimbikitsa chimbudzi chathanzi

Mafuta okwanira a coconut angathandizenso chimbudzi chanu.

Zambiri mwazitsulo zake sizisungunuka, zomwe zimawonjezera chimbudzi ndikuthandizira kusunthira chakudya bwino m'matumbo mwanu, kuchepetsa kudzimbidwa ().

Kuphatikiza apo, ufa wa coconut umakhala ndi ulusi wochepa kwambiri wosungunuka ndi zina zotheka, zomwe zimadyetsa mabakiteriya opindulitsa m'matumbo anu.

Komanso, mabakiteriyawa amatulutsa mafuta amfupi (SCFAs) monga acetate, propionate, ndi butyrate, zonse zomwe zimapatsa mphamvu m'matumbo (1,).

Ma SCFA amathanso kuchepetsa kutupa ndi zizindikilo zomwe zimakhudzana ndimatenda am'matumbo, monga matenda am'matumbo (IBD) ndi matumbo osakwiya (IBS) (,,).

Zikhoza kusintha thanzi la mtima

Ufa wa coconut ungathandizenso kukhala ndi thanzi lamtima.

Kafukufuku akuwonetsa kuti kugwiritsa ntchito magalamu 15-25 a coconut fiber tsiku lililonse kumatha kuthandiza kuchepetsa kuchuluka kwama cholesterol m'magazi mwa 11%, LDL (yoyipa) cholesterol ndi 9%, ndi triglycerides yamagazi mpaka 22% (1).

Kuphatikiza apo, ufa wa coconut umapereka lauric acid, mtundu wamafuta omwe amaganiza kuti athandize kupha mabakiteriya omwe amachititsa zolengeza m'mitsempha yanu. Chikwangwani ichi chimalumikizidwa ndi matenda amtima ().

Komabe, kafukufuku wina akuwonetsa kuti lauric acid sangakhudze kapena kukulitsa cholesterol cha LDL (choyipa), chifukwa chake lauric acid imakhudza cholesterol imatha kusiyanasiyana (1,,).

Zitha kukuthandizani kuti muchepetse kunenepa

Ufa wa coconut ukhoza kukuthandizani kuti muchepetse kunenepa kwambiri chifukwa umapatsa fiber komanso mapuloteni, michere iwiri yomwe imawonetsedwa kuti ichepetse njala komanso kudya (,).

Kuphatikiza apo, ufa wa coconut umakhala ndi ma MCT, omwe sangasungidwe ngati mafuta chifukwa amapita molunjika ku chiwindi, komwe amagwiritsidwa ntchito popanga mphamvu (21).

Ma MCT amathanso kuchepetsa kudya ndipo amasinthidwa ndi thupi lanu mosiyana ndi mafuta amtundu wautali omwe amapezeka muzakudya monga azitona ndi mtedza. Kusiyana kumeneku kungakuthandizeni kuwotcha ma calories owonjezera pang'ono (22,).

Komabe, izi mwina ndizochepa. Powunikanso maphunziro a 13, m'malo mwa mafuta amtali wautali ndi MCTs zidathandizira ophunzira kuti ataye makilogalamu 1.1 okha, pafupifupi, kupitilira masabata atatu kapena kupitilira apo ().

Kumbukirani kuti kuwonda kwama MCTs kumafuna kudya zochulukirapo kuposa zomwe zimapezeka mu ufa wa coconut.

Itha kupha ma virus owopsa ndi mabakiteriya

Ufa wa kokonati umakhala ndi asidi wa lauric, mtundu wa mafuta omwe amatha kulimbana ndi matenda ena.

Mukamwa, lauric acid amapanga gulu lotchedwa monolaurin. Kafukufuku woyeserera akuwonetsa kuti lauric acid ndi monolaurin zitha kupha ma virus owopsa, mabakiteriya, ndi bowa (,).

Mwachitsanzo, mankhwalawa amawoneka othandiza makamaka polimbana ndi matenda omwe amayamba chifukwa cha Staphylococcus aureus bacteria ndi Candida albicans yisiti (,,).

Komabe, kufufuza kwina kumafunikira kwa anthu.

Ufa wa coconut ungalimbikitse kuchuluka kwa shuga wamagazi komanso mtima wathanzi. Kuphatikiza apo, itha kukhala ndi ma antibacterial katundu ndikuthandizira chimbudzi ndi kuwonda, ngakhale kafukufuku m'malo amenewa ndi ochepa.

Ufa wa coconut umagwiritsa ntchito

Ufa wa kokonati ungagwiritsidwe ntchito m'maphikidwe osiyanasiyana, okoma komanso osangalatsa.

Mutha kuzisinthanitsa ndi zina popanga buledi, zikondamoyo, ma cookie, ma muffin, kapena zinthu zina zophika. Ingokumbukirani kuti ufa wa kokonati umakonda kuyamwa zakumwa zambiri kuposa zina. Pachifukwa ichi, sichingagwiritsidwe ntchito m'malo mwa m'modzi m'modzi.

Kuti mupeze zotsatira zabwino, yambani kusinthanitsa 1/4 chikho (30 magalamu) wa ufa wa kokonati pa chikho chilichonse (120 magalamu) a ufa wokhazikika. Mungayesenso kuyesa kuwonjezera kuchuluka kwa zakumwa ndi kuchuluka kwa ufa wa coconut womwe mudawonjezera.

Mwachitsanzo, ngati mudagwiritsa ntchito chikho cha 1/4 magalamu a ufa wa kokonati, onetsetsani kuti mwatsanulira 1/4 chikho (60 ml) zamadzimadzi ena.

Kumbukirani kuti ufa wa coconut umakhala wochulukirapo kuposa ufa wina ndipo sumangirira mosavuta.

Ophika mkate nthawi zambiri amalimbikitsa kuti musakanikize ndi ufa wina kapena kuwonjezera dzira limodzi pa chikho chilichonse cha 1/4 (30 magalamu) cha ufa wa kokonati kuti athandizire zomwe mumapanga kukhala zosalala.

Ufa wapaderawu amathanso kugwiritsidwa ntchito ngati buledi kapena kuthyola supu ndi mphodza. Kuphatikiza apo, mutha kuyigwiritsa ntchito ngati chomangiriza mu maphikidwe a mkate wa burger kapena veggie, komanso kuti mupange phukusi kapena zokutira zopanda pizza.

Ufa wa coconut utha kugwiritsidwa ntchito m'maphikidwe osiyanasiyana, kuphatikiza zinthu zophikidwa, mapitsa a pizza, zokutira, msuzi, stews, burger, ndi nyama ndi mikate ya veggie.

Kodi zikufanizira bwanji ndi zina zopanda ufa wa gluten?

Ufa wa coconut nthawi zambiri umafanizidwa ndi ufa wina wopanda gluten, monga amondi, hazelnut, amaranth, ndi ufa wa chickpea.

Ngakhale onse ali ndi michere yambiri, mbiri yawo yazakudya imasiyanasiyana.

Pakati pa chickpea ndi amaranth, ufa wa kokonati ndi umodzi mwamafuta ochepa kwambiri komanso olemera kwambiri mu carbs ().

Pa magalamu 6 pa chikho cha 1/4 (30 magalamu), imapatsa mapuloteni ochepera pang'ono kuposa chickpea ndi ufa wa amondi koma mozungulira ofanana ndi hazelnut ndi amaranth.

Makamaka, imadzitamandira kawiri kawiri kuposa CHIKWANGWANI ichi. Ndiwofatsa kukoma komanso kosankha m'malo mwa zipatso za amondi ndi hazelnut kwa omwe sagwirizana ndi mtedza.

Kuphatikiza apo, ufa wa coconut umakhala wocheperako mu mafuta omega-6 - omwe anthu amakonda kudya kwambiri - kuposa mitundu ina yopanda ufa ().

Izi ndizofunikira chifukwa zakudya zomwe zimadya kwambiri mafuta a omega-6 komanso mafuta otsika kwambiri a omega-3 amaganiza kuti amathandizira kutupa, zomwe zitha kukulitsa chiopsezo cha matenda (,).

Pakati pa ufa wopanda gluteni, ufa wa kokonati ndi wapamwamba kwambiri mu carbs komanso mafuta ochepa kwambiri. Ngakhale zili choncho, ndi yolemera kwambiri mu fiber, yotsika mafuta a omega-6, komanso kukoma pang'ono.

Mfundo yofunika

Ufa wa coconut ndi ufa wopanda gilateni wopangidwa kuchokera ku coconut.

Olemera mu fiber ndi MCTs, atha kulimbikitsa shuga wodalirika wamagazi, chimbudzi chabwino, komanso thanzi la mtima. Zitha kulimbikitsanso kuchepa thupi ndikulimbana ndi matenda ena.

Kuphatikiza apo, ndizokoma komanso zosunthika, ndikupangitsa kuti ikhale kusankha mwanzeru posankha njira zina za ufa.