Chilichonse Chimene Muyenera Kudziwa Zokhudza Mafuta a Kokonati

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Akatayidwa chifukwa cha kuchuluka kwake kwamafuta okhathamira, mafuta a kokonati apatsidwa moyo wachiwiri ngati (kupuma!) Mafuta athanzi. Ndipo mukamamwa ndi supuni sizolondola, muyenera kuganizira kuwonjezera mafutawo pazakudya zanu.

Inde, mafuta a kokonati ndi pafupifupi 90% yamafuta odzaza, koma si mafuta onse okhala omwe amapangidwa ofanana. "Mafuta okhutira m'mafuta a kokonati amakhala ndi lauric acid, asidi wambiri omwe amakhala ndi mafuta omwe amawoneka kuti samakhudzanso thanzi la mtima poyerekeza ndi mafuta amtundu wambiri omwe amapezeka munyama ndi mkaka," akutero a Wendy Bazilian, RD, wolemba wa Zakudya za SuperFoodsRx.

Izi ndizomveka kulingalira nzika zamayiko omwe amadya zakudya zamtengo wapatali za coconut, monga Sri Lanka, ali ndi matenda amtima ochepa kuposa aku America. Kafukufuku wina akuwonetsa kuti mafuta a kokonati amatha kusintha modabwitsa kuchuluka kwa cholesterol poyambitsanso ma enzymes m'thupi omwe amaphwanya mafuta.

Bazilian akuwonjezeranso kuti mafuta amtundu wamafuta amasakanikirana mosavuta m'chiwindi, kutanthauza kuti mwina sangasungidwe ngati matumba owonjezerapo ngati mungasunge makilogalamu anu onse. "Mpaka supuni 1 mpaka 2 ya mafuta a kokonati patsiku, kutengera zosowa za kalori, imatha kukhala yathanzi komanso yokoma pazakudya zanu mukamachotsa zina zopatsa thanzi," akutero a Bazilian."Koma musamakhulupirire kuti kungowonjezera mafuta a kokonati pazakudya zanu kungakuthandizeni kukhetsa mafuta ambiri mthupi."

Umboni wina wosonyeza kuti mafuta a kokonati ndi othandiza kuwonjezera pazotengera zanu: Lauric acid imawoneka kuti ili ndi ma antibacterial, ndipo kafukufuku akuwonetsa kuti mafuta otentha (makamaka mitundu ya namwali) ali ndi kuchuluka kwa ma antioxidants omwe angathandize kugwetsa zowononga zowonongekazo zaulere ma radicals omwe amaganiziridwa kuti amathandizira ukalamba ndi matenda. Pamutu, mafuta a kokonati alinso mafuta othandizira khungu.

Momwe Mungasankhire Mafuta a Kokonati

Mafuta a kokonati omwe amalembedwa kuti "namwali" kapena "namwali wowonjezera" amachotsedwa ku nyama ya kokonati pogwiritsa ntchito njira zosavuta monga kuzizira. "Mafuta amtunduwu amakhala ndi ma antioxidants ambiri komanso kukoma kwamphamvu kokonati komanso fungo," akutero a Bazilian. Zabwino kwa gulu la brownies kapena curry onunkhira.

Osakonzeka kupita kokacheza ndi coco? Yesani mafuta amakono a coconut (omwe nthawi zina amatchedwa "expeller-pressed"), omwe amapangidwanso kuti azikhala osavomerezeka ndi fungo. Mafuta a kokonati oyeretsedwa amakhalanso ndi utsi wokwera kwambiri kuposa namwali, chifukwa chake a ku Bazilian akuti mutha kuwagwiritsa ntchito kuphika kotentha kwambiri monga kuwotchera kokazinga kapena mukamapanga mbale ngati mazira otukutidwa ndipo simukufuna kuti zizimvekera ngati tchuthi chapanyanja . Koma akulangiza kuti afufuze zamtundu wapaintaneti kuti apeze omwe amapewa kugwiritsa ntchito mankhwala owopsa kuti ayeretse mafuta awo a kokonati.

Mitundu yonse yosindikizidwa yozizira komanso yotumiza kunja imakhala ndi nthawi yayitali (pafupifupi zaka ziwiri yopanda firiji), kutanthauza kuti palibe nkhawa yayikulu yoti mafuta a coconut azikhala osalala kuposa mafuta owoneka ngati fulakesi kapena maolivi owonjezera a azitona.

Njira Zabwino Zophikira ndi Mafuta a Kokonati

Mafuta a kokonati ali ndi ntchito zosiyanasiyana kukhitchini. Onjezerani kutentha kwa zakudya zoterezi.

1. Katundu wowotcha: Chifukwa chimalekerera kutentha, mafuta a kokonati ndiwodziwika bwino m'malo mwa batala, kufupikitsa, kapena mafuta ena azamasamba maphikidwe oyenera a Paleo. Ma scones, makeke, ma muffins, brownies, ndi makeke adzakhala ndi kupepuka komwe simungathe kukhala ndi batala.

Popeza imakhala yolimba kutentha, mafuta a kokonati amafunika kusungunuka asanagwiritsidwe ntchito pophika. Kuti muchite izi, ingoikani mtsuko mu mbale kapena poto ndi madzi otentha kwambiri ndikusiyani kwa mphindi zingapo. Ngati mukusakaniza ndi zosakaniza zilizonse zozizira, onetsetsani kuti mukusonkhezera mafuta mwachangu kuti asalimbane ndikupanga ma clump. Pokhala olimba, mafuta a kokonati amagwira ntchito bwino kwambiri ngati njira yopanda mkaka m'maphikidwe komwe mumadula batala wolimba kapena kufupikitsa muzouma zouma, monga ndi zotumphukira za pie.

Nthawi zambiri mutha kuyika mafuta a kokonati amodzi-m'modzi ndi batala kapena mafuta ena pophika maphikidwe, ngakhale mutha kuwonjezera dash kapena ziwiri zamadzi aliwonse omwe maphikidwe anu amafunira kuti mubwezere chinyezi chowonjezera chomwe batala amabwereketsa ku zinthu zophika. . Muthanso kusintha theka la batala wamafuta a kokonati kuti muchepetse kununkhira konse kwa kokonati. (Palibe chifukwa chosinthira china chilichonse pankhaniyi.)

2. Granola: Landirani hippie yanu yamkati ndikuphika magulu a granola opangidwa ndiokha pogwiritsa ntchito mafuta a kokonati, omwe amachititsa kuti fungo lanu ndi mtedza wanu zikhale zonunkhira. Ngakhale mafuta ena a masamba ndi mtedza amathiririka kutentha kwambiri, komwe kumapangitsa kuti "azimitsa" komanso phindu locheperako la thanzi, mafuta a kokonati amatha kuyimitsa ng'anjo yomwe ili uvuni wanu osasweka.

3. Masamba okazinga: Nthawi yotsatira mukamawotcha ndiwo zamasamba zokoma monga butternut sikwashi, mbatata, beet, kapena rutabaga, yesani kuwaponya ndi mafuta osakaniza a kokonati, mandimu, thyme kapena rosemary, mchere, ndi tsabola kuti mukhale osangalatsa ka coconut.

4. Mbuluuli: Maso amenewo amawoneka bwino kwambiri akawaponyera mu poto ndi supuni ya mafuta a kokonati, mafuta awa akhoza kukhala chinthu chabwino kwambiri kuchitika popcorn kuyambira microwave.

5. Mafuta a mtedza: Dulani pulogalamu yodyera ndikupera limodzi makapu awiri mtedza monga maamondi, ma pecans, kapena ma cashews okhala ndi supuni 2 zamafuta a coconut mpaka mafuta osalala. Popeza mutha kusintha magawo aliwonse powonjezerapo uchi, madzi a mapulo, sinamoni, mbewu ya fulakesi, kapena khofi wapansi, mwina simungagule mafuta a chiponde.

6. Mayo: Ngati nyengo ya Mkulu Wophika mukuyabwa kukumbatira Julia Child wanu wamkati, yesani kukweza mayonesi wanu. Koma popotoza, tsanulirani theka la mafuta a azitona ndi theka losungunuka la kokonati mafuta.

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