Mkaka wa Kokonati: Ubwino Wathanzi ndi Ntchito

Zamkati

• Kodi Mkaka wa Kokonati Ndi Chiyani?
• Zimapangidwa Bwanji?
• Zakudya Zakudya
• Zotsatira Zake pa Kunenepa ndi Metabolism
• Zotsatira za Cholesterol ndi Mtima Health
• Zina Zopindulitsa Zaumoyo
• Zotsatira zoyipa
• Momwe Mungagwiritsire Ntchito
• Malingaliro Okuwonjezera Pazakudya Zanu
• Momwe Mungasankhire Mkaka Wa Kokonati Wabwino Kwambiri
• Mfundo Yofunika Kwambiri

Mkaka wa kokonati posachedwapa watchuka kwambiri.

Ndi njira yokometsera mkaka wa ng'ombe yomwe ingaperekenso maubwino angapo azaumoyo.

Nkhaniyi ikuyang'ana mwatsatanetsatane mkaka wa kokonati.

Kodi Mkaka wa Kokonati Ndi Chiyani?

Mkaka wa kokonati umachokera ku mnofu woyera wa coconut okhwima okhwima, omwe ndi zipatso za mtengo wa coconut.

Mkaka umakhala wosasinthasintha komanso wonenepa, wonyezimira.

Zakudya zaku Thai ndi zina za Kumwera chakum'mawa kwa Asia nthawi zambiri zimaphatikizapo mkaka uwu. Ndiwotchuka kwambiri ku Hawaii, India ndi mayiko ena aku South America ndi Caribbean.

Mkaka wa kokonati suyenera kusokonezedwa ndi madzi a coconut, omwe amapezeka mwachilengedwe mumadzikoko obiriwira obiriwira.

Mosiyana ndi madzi a coconut, mkaka sichimachitika mwachilengedwe. M'malo mwake, mnofu wolimba wa kokonati umasakanizidwa ndi madzi kuti apange mkaka wa kokonati, womwe ndi pafupifupi 50% yamadzi.

Mosiyana ndi izi, madzi a coconut ndi pafupifupi 94% yamadzi. Muli mafuta ochepa kwambiri komanso zakudya zochepa kuposa mkaka wa kokonati.

Mkaka wa kokonati umachokera mthupi la coconut okhwima okhwima. Amagwiritsidwa ntchito m'makina ambiri azikhalidwe padziko lonse lapansi.

Zimapangidwa Bwanji?

Mkaka wa kokonati amadziwika kuti ndi wandiweyani kapena wowonda kutengera kusasinthasintha komanso kuchuluka kwake.

• Wandiweyani: Mnofu wolimba wa kokonati umadulidwa bwino ndipo amawiritsa kapena kuthira m'madzi. Chosakanikacho chimasakanizidwa kudzera mu cheesecloth kuti apange mkaka wandiweyani wa kokonati.
• Woonda: Mukapanga mkaka wandiweyani wa kokonati, kokonati yokazinga yomwe imatsalira mu cheesecloth imathiridwa m'madzi. Njira yolimbirayo imabwerezedwa kuti ipange mkaka woonda.

Muzakudya zachikhalidwe, mkaka wandiweyani wa coconut umagwiritsidwa ntchito mumchere ndi msuzi wandiweyani. Mkaka wosakhwima umagwiritsidwa ntchito mu supu ndi msuzi wowonda.

Mkaka wochuluka wa coconut wamzitini umakhala ndi mkaka wowonda komanso wonenepa. Zimakhalanso zosavuta kupanga mkaka wa kokonati wanu kunyumba, kusintha makulidwe momwe mumakondera.

Mkaka wa kokonati umapangidwa ndi grating mnofu kuchokera ku coconut wofiirira, kuviika m'madzi ndikuwatsitsa kuti apange mkaka wofanana ndi mkaka.

Zakudya Zakudya

Mkaka wa kokonati ndi chakudya chambiri.

Pafupifupi 93% ya ma calories ake amachokera ku mafuta, kuphatikiza mafuta odzaza omwe amadziwika kuti medium-chain triglycerides (MCTs).

Mkakawo umapezanso mavitamini ndi michere yambiri. Chikho chimodzi (240 magalamu) chili ndi (1):

• Ma calories: 552
• Mafuta: 57 magalamu
• Mapuloteni: 5 magalamu
• Ma carbs: Magalamu 13
• CHIKWANGWANI: 5 magalamu
• Vitamini C: 11% ya RDI
• Zolemba: 10% ya RDI
• Chitsulo: 22% ya RDI
• Mankhwala enaake a: 22% ya RDI
• Potaziyamu: 18% ya RDI
• Mkuwa: 32% ya RDI
• Manganese: 110% ya RDI
• Selenium: 21% ya RDI

Kuphatikiza apo, akatswiri ena amakhulupirira kuti mkaka wa kokonati uli ndi mapuloteni apadera omwe atha kukupatsani thanzi. Komabe, kafukufuku wina amafunika ().

Mkaka wa kokonati uli ndi ma calorie ambiri komanso mafuta okhathamira. Mulinso michere yambiri.

Zotsatira Zake pa Kunenepa ndi Metabolism

Pali umboni wina woti mafuta a MCT mumkaka wa coconut atha kupindulitsa kutaya thupi, kapangidwe ka thupi ndi kagayidwe kake.

Lauric acid amapanga pafupifupi 50% yamafuta a kokonati. Ikhoza kuwerengedwa ngati mafuta amtundu wautali kapena tcheni chamkati, popeza kutalika kwake kwa unyolo ndi zovuta zamagetsi ndizapakati pakati pa awiri ().

Koma mafuta a kokonati amakhalanso ndi 12% wowona-unyolo wamafuta acid - capric acid ndi caprylic acid.

Mosiyana ndi mafuta amtambo wautali, ma MCT amapita kuchokera kumagawo am'mimba molunjika ku chiwindi chanu, komwe amagwiritsidwa ntchito popanga mphamvu kapena ketone. Sizingatheke kusungidwa ngati mafuta (4).

Kafukufuku akuwonetsanso kuti ma MCT atha kuthandiza kuchepetsa njala ndikuchepetsa kudya kwa kalori poyerekeza ndi mafuta ena (,,,).

Pakafukufuku kakang'ono, amuna onenepa kwambiri omwe amamwa magalamu 20 a mafuta a MCT pachakudya cham'mawa adadya ma calories ochepa 272 pamasana kuposa omwe amamwa mafuta a chimanga ().

Kuphatikiza apo, ma MCT amatha kulimbikitsa kugwiritsa ntchito ma kalori ndikuwotcha mafuta - kwakanthawi (,,).

Komabe, ma MCTs ochepa omwe amapezeka mkaka wa kokonati sangakhale ndi zovuta zilizonse pakulemera kwa thupi kapena kuchepa kwa thupi.

Kafukufuku wowerengeka mwa anthu onenepa kwambiri komanso anthu omwe ali ndi matenda amtima akuwonetsa kuti kudya mafuta a coconut kumachepetsa kuzungulira kwa m'chiuno. Koma mafuta a coconut sanakhudze thupi (,,).

Palibe kafukufuku amene adawunika momwe mkaka wa kokonati umakhudzira kulemera ndi kagayidwe kake. Maphunziro owonjezera amafunikira asananene chilichonse.

Mkaka wa kokonati uli ndi ma MCT ochepa. Ngakhale ma MCT atha kukulitsa kagayidwe ndikuthandizani kuti muchepetse mafuta am'mimba, kuchuluka kwa mkaka wa kokonati sikungakhudze kwambiri kuwonda.

Zotsatira za Cholesterol ndi Mtima Health

Chifukwa mkaka wa kokonati uli ndi mafuta ambiri, anthu amatha kudabwa ngati ndi chisankho chathanzi.

Kafukufuku wocheperako amafufuza mkaka wa kokonati makamaka, koma kafukufuku wina akuwonetsa kuti atha kupindulitsa anthu omwe ali ndi cholesterol wamba.

Kafukufuku wa milungu isanu ndi itatu mwa amuna 60 adapeza kuti phala la mkaka wa kokonati limachepetsa cholesterol "choyipa" cha LDL kuposa phala la mkaka wa soya. Phala la mkaka wa kokonati lidakwezanso "zabwino" HDL cholesterol ndi 18%, poyerekeza ndi 3% yokha ya soya ().

Kafukufuku wambiri wamafuta a coconut kapena ma flakes amapezanso kusintha kwa cholesterol "choyipa" cha LDL, "chabwino" cha cholesterol cha HDL ndi / kapena milingo ya triglyceride (,,,,).

Ngakhale m'maphunziro ena ma cholesterol a LDL amachulukitsa chifukwa cha mafuta a kokonati, HDL idakulanso. Triglycerides yatsika poyerekeza ndi mafuta ena (,).

Lauric acid, mafuta omwe amapezeka mu mafuta a kokonati, atha kukweza "cholesterol choyipa" cha LDL pochepetsa kuchepa kwa zolandila zomwe zimatsuka LDL m'magazi anu ().

Kafukufuku awiri okhudza anthu ofanana akuwonetsa kuti kuyankha kwa cholesterol mu lauric acid kumatha kusiyanasiyana payekhapayekha. Zingathenso kutengera kuchuluka kwa zakudya zanu.

Pakafukufuku wazimayi wathanzi, m'malo mwa 14% yamafuta a monounsaturated acid okhala ndi lauric acid adakweza cholesterol "choyipa" cha LDL pafupifupi 16%, pomwe kuchotsa 4% ya mafutawa ndi lauric acid mu kafukufuku wina sikunakhudze kwenikweni cholesterol (,).

Ponseponse, magulu a cholesterol ndi triglyceride amakula ndikudya kokonati. Nthawi yomwe cholesterol "choyipa" cha LDL chimawonjezeka, "chabwino" HDL imakulanso.

Zina Zopindulitsa Zaumoyo

Mkaka wa kokonati amathanso:

• Kuchepetsa kutupa: Kafukufuku wazinyama adapeza kuti kutulutsa kwa kokonati ndi mafuta a coconut kumachepetsa kutupa ndi kutupa kwamakoswe ndi mbewa (,,).
• Kuchepetsa kukula kwa zilonda zam'mimba: Kafukufuku wina, mkaka wa kokonati unachepetsa zilonda zam'mimba m'makoswe ndi 54% - zotsatira zomwe zikufanana ndi zotsatira za mankhwala a zilonda zam'mimba ().
• Menyani mavairasi ndi mabakiteriya: Kafukufuku woyesera akuwonetsa kuti lauric acid amachepetsa ma virus ndi mabakiteriya omwe amayambitsa matenda. Izi zimaphatikizapo zomwe zimakhala mkamwa mwanu (,,).

Kumbukirani kuti si maphunziro onse omwe adakhudzidwa ndimkaka wa coconut makamaka.

Kafukufuku wazinyama ndi mayeso a chubu akuwonetsa kuti mkaka wa kokonati ungachepetse kutupa, kuchepetsa kukula kwa zilonda ndikulimbana ndi ma virus ndi mabakiteriya omwe amayambitsa matenda - ngakhale kafukufuku wina sanawunikenso mkaka wa kokonati.

Zotsatira zoyipa

Pokhapokha mutakhala kuti simukugwirizana ndi coconut, mkakawo sungakhale ndi zovuta. Poyerekeza ndi mtedza wamtengowo ndi ziwengo za chiponde, ziwengo za coconut ndizochepa ().

Komabe, akatswiri ena okhudzana ndi kugaya chakudya amalimbikitsa kuti anthu omwe ali ndi vuto losalolera FODMAP achepetse mkaka wa kokonati mpaka 1/2 chikho (120 ml) nthawi imodzi.

Mitundu yambiri yamzitini imakhalanso ndi bisphenol A (BPA), mankhwala omwe amatha kutuluka kuchokera kumayendedwe azakudya. BPA yakhala ikugwirizanitsidwa ndi mavuto obereka komanso khansa m'maphunziro a nyama ndi anthu (,,,,,).

Makamaka, mitundu ina imagwiritsa ntchito ma CD a BPA, omwe amalimbikitsidwa mukasankha kudya mkaka wa coconut wamzitini.

Mkaka wa kokonati ndiwotetezeka kwa anthu ambiri omwe matupi awo sagwirizana ndi coconut. Ndi bwino kusankha zitini zopanda BPA.

Momwe Mungagwiritsire Ntchito

Ngakhale mkaka wa kokonati ndi wathanzi, umakhalanso ndi ma calories ambiri. Kumbukirani izi mukamawonjezera pazakudya kapena kugwiritsa ntchito maphikidwe.

Malingaliro Okuwonjezera Pazakudya Zanu

• Phatikizani supuni zingapo (30-60 ml) mu khofi wanu.
• Onjezerani theka la chikho (120 ml) ku smoothie kapena protein protein.
• Thirani pang'ono pa zipatso kapena papaya wosenda.
• Onjezani masupuni ochepa (30-60 ml) ku oatmeal kapena phala lina lophika.

Momwe Mungasankhire Mkaka Wa Kokonati Wabwino Kwambiri

Nawa maupangiri angapo osankha mkaka wabwino kwambiri wa kokonati:

• Werengani cholembedwacho: Pomwe zingatheke, sankhani mankhwala omwe ali ndi coconut ndi madzi okha.
• Sankhani zitini zopanda BPA: Gulani mkaka wa kokonati kumakampani omwe amagwiritsa ntchito zitini zopanda BPA, monga Native Forest ndi Natural Value.
• Gwiritsani makatoni: Mkaka wa kokonati wopanda shuga m'makatoni nthawi zambiri mumakhala mafuta ochepa komanso owerengeka ochepa kuposa zamzitini.
• Pitani kuwala: Kuti musankhe kalori yocheperako, sankhani mkaka wa coconut wowala pang'ono. Ndi yopyapyala ndipo imakhala ndi makilogalamu pafupifupi 125 pa 1/2 chikho (120 ml) (36).
• Pangani zanu: Kuti mupeze mkaka wa kokonati wabwino kwambiri, wathanzi, pangani nokha posakaniza makapu 1.5-2 (355-470 ml) a coconut wosalala wopanda mchere ndi makapu 4 amadzi otentha, kenako mupyokore cheesecloth.

Mkaka wa kokonati ungagwiritsidwe ntchito m'maphikidwe osiyanasiyana. Nthawi zambiri zimakhala bwino kusankha mkaka wa kokonati m'makatoni kapena kudzipangira nokha kunyumba.

Mfundo Yofunika Kwambiri

Mkaka wa kokonati ndi chakudya chokoma, chopatsa thanzi komanso chopatsa thanzi chomwe chimapezeka kwambiri. Zitha kupangidwanso mosavuta kunyumba.

Lodzaza ndi zofunikira zofunikira monga manganese ndi mkuwa. Kuphatikiza kuchuluka kwamagulu azakudya zanu kumatha kukulitsa thanzi la mtima wanu komanso kukupindulitsaninso.

Kuti mumve mkaka wokomawu, yesani kugwiritsa ntchito mkaka wa kokonati lero.