Ubwino Wothandizidwa ndi Sayansi ya Madzi a Coconut

Zamkati

• Kodi madzi amkaka ndi chiyani kwenikweni?
• Kodi madzi okonati amakhala ndi phindu lanji?
• Kodi madzi a kokonati amathandizadi mukamaliza masewera olimbitsa thupi?
• Onaninso za

Pali madzi amtundu uliwonse masiku ano, koma madzi a coconut anali OG "madzi athanzi." Madziwo adakhala chakudya ponseponse kuyambira malo ogulitsira zakudya mpaka kuma studio olimbitsira thupi (komanso ma IGs olimbikitsa kulimbitsa thupi), koma kukoma, kukoma kwa mtedza sikuli kwa aliyense. Kodi zowona m'thupi zimalimbikitsa kukometsa? Nazi zomwe muyenera kudziwa.

Kodi madzi amkaka ndi chiyani kwenikweni?

Chabwino, ndizowongoka bwino: Madzi a kokonati ndi madzi oyera mkati mwa coconut. Nthawi zambiri mumapeza madzi a kokonati kuchokera ku kokonati aang'ono, obiriwira - omwe amakololedwa ali ndi miyezi isanu kapena isanu ndi iwiri, akufotokoza Josh Axe, DNM, CNS, DC, yemwe anayambitsa Nutrition Ancient Nutrition - motsutsana ndi coconuts akale, omwe ali abwino kwambiri. mkaka wa kokonati.

FYI, mkaka wa kokonati umapangidwa kuchokera ku chisakanizo cha madzi a kokonati ndi kokonati wa grated, akuwonjezera Kacie Vavrek, RD, katswiri wa zachipatala ku The Ohio State University Wexner Medical Center. Ndipo mkaka wa kokonati, womwe ndi wochuluka kuposa madzi a kokonati, umakhala wochuluka kwambiri mu mafuta ndi zopatsa mphamvu.

Madzi a kokonati amadzaza ndi michere komanso mafuta ochepa, chifukwa ndimadzi (pafupifupi 95%), akutero nkhwangwa. Chikho chimodzi cha madzi a coconut chimakhala ndimakilogalamu pafupifupi 46, pafupifupi magalamu atatu a fiber, magalamu 11 mpaka 12 a shuga wachilengedwe, komanso mankhwala azomera ndi ma electrolyte monga potaziyamu, sodium, magnesium, ndi phosphorous, akutero Vavrek. "Zinthu zamagetsi zimadalira kukhwima kwa kokonati, chifukwa chake kuchuluka kwamadzi a coconut kumatha kusiyanasiyana," akuwonjezera. Koma ili ndi potaziyamu wochuluka kwambiri - "chikho chimodzi chimakhala ndi mamiligalamu pafupifupi 600 kapena 12% yamtengo wanu watsiku ndi tsiku," akutero nkhwangwa.

Kodi madzi okonati amakhala ndi phindu lanji?

Anthu amakonda kumwa madzi a kokonati ngati machiritso-chakumwa chathanzi. Titha kutsimikizira kuti ndizabwino kwa inu: "Potaziyamu, calcium, ndi magnesium (ma electrolyte onse) amagwira ntchito yofunika kwambiri pothandizira kukhala ndi thanzi la mtima, chiwindi ndi impso, kugwira ntchito kwa kugaya chakudya, kuchuluka kwa shuga m'magazi, minofu ndi mitsempha, komanso zambiri, "akutero nkhwangwa.

Madzi a kokonati adawonetsedwa kuti apititse patsogolo kuthamanga kwa magazi kwa systolic (kuchuluka kwakeko kwa kuwerengera kwa magazi) mwa 71% ya omwe adatenga nawo gawo pa kafukufuku wina; Izi zikhoza kukhala chifukwa cha kuchuluka kwa potaziyamu, "zomwe zimathandiza kuthana ndi kuthamanga kwa magazi kwa sodium," anatero Vavrek.

Zachidziwikire, kuthamanga kwa magazi kumachepetsa chiopsezo cha matenda amtima, koma pali zinthu zina zamadzi a coconut zomwe zingathenso kuchepetsa kuthekera. "Madzi a kokonati amathandiza kuchepetsa kuchuluka kwama cholesterol ndi triglyceride," akutero nkhwangwa. "Ndipo magnesiamu yake ikuwoneka kuti ikuthandizira kusintha kwa shuga m'magazi komanso kuchepetsa kupsinjika kwa okosijeni, komwe kumalumikizidwa ndi metabolic syndrome / shuga." (Zogwirizana: Ubwino wa Magnesium ndi Momwe Mungapezere Zambiri Pazakudya Zanu)

Ndipo pali mphamvu zake zoteteza antioxidant. "Tikudziwa kuti 'nyama' ya coconut imakhala ndi ma amino acid ndi tizigawo tamankhwala omwe ali ndi zotsatira za antioxidant, monga albin, globulin, prolamine, glutelin-1, ndi glutelin-2," akutero Ax. "Ndipo kafukufuku amayang'ana kwambiri zomwe zili ndi cytokinins, kapena mahomoni obzala mwachilengedwe omwe angathandize kuchepetsa kukula kwa maselo a khansa, akuwonetsa kuti madzi a coconut atha kukhala ndi zotsutsana ndi zotupa komanso zotsutsana ndi khansa."

Mtengo wamadzi a coconut umakonda kuwonetsa kuti ndi "zamatsenga", koma kafukufuku wambiri wokhudzana ndi antioxidant a madzi a coconut adachitidwa pa nyama, chifukwa chake "kafukufuku wina amafunika kuti atsimikizidwe," akutero Vavrek. Ndipo, pamtengo wokwanira, mutha kupezanso mwayi wambiri wamadzi a coconut kuchokera pachakudya chopatsa thanzi. (Zogwirizana: Zinthu Zatsopanozi Zimasinthira Madzi Oyambirira Kukhala Chakumwa Chabwino Chaumoyo)

Kodi madzi a kokonati amathandizadi mukamaliza masewera olimbitsa thupi?

Mwinamwake munamvapo madzi a kokonati omwe amatchedwa "chakumwa chamasewera achilengedwe." Sikuti imangokhala ndi ma calories ochepa kuposa zakumwa zambiri zamasewera, komanso mwachilengedwe imadzaza ndi ma electrolyte. "Electrolyte amafunikira kuti magazi aziyenda bwino komanso kupewa kuperewera kwa madzi m'thupi, kuphatikiza apo amatha kuthandizira kuchepetsa kutopa, kupsinjika, kusakhazikika kwa minofu ndikumachira pang'ono pochita masewera olimbitsa thupi," akutero Ax. Chifukwa chake, coconut imatha kuthandiza kupewa zizindikilo zomangika ndi kutaya madzi m'thupi chifukwa cha kutayika kwa madzi kapena ma electrolyte, monga kutopa, kukwiya, kusokonezeka komanso ludzu, akuwonjezera.

Kafukufuku wina apeza kuti madzi a coconut adabwezeretsanso madzi pambuyo pochita masewera olimbitsa thupi kuposa madzi komanso ofanana ndi zakumwa zamagetsi zamagetsi, koma kafukufuku wina adapeza kuti madzi a coconut amatha kuyambitsa mavuto am'mimba komanso m'mimba chifukwa cha kuchuluka kwa ma electrolyte. (Zokhudzana: Momwe Mungakhalire Osamalidwa Mukamaphunzitsidwa Mpikisano Wopirira)

Ngakhale madzi a coconut atha kukhala njira yabwino yobwezeretsanso madzi m'thupi mwanu, kumbukirani kuti "mafuta a coconut amadzimadzi amasiyana nthawi yonse yakukhwima kwa coconut," akutero Vavrek. "Madzi a coconut amakhalanso otsika mu sodium ndi shuga kuposa momwe othamanga amafunikira kuti achire ndikubwezeretsanso thupi mukatha kuchita masewera olimbitsa thupi." (Zokhudzana: Zakudya Zabwino Kwambiri Zomwe Mungadye Musanayambe ndi Mukamaliza Kulimbitsa Thupi)

Mwa kuyankhula kwina, musadalire madzi a kokonati okha kuti mubwezeretse ma electrolyte anu pambuyo polimbitsa thupi. Muyenera kuthira mafuta pambuyo pochita masewera olimbitsa thupi ndikumapumulitsanso mapuloteni, ma carbs ovuta, ndi mafuta athanzi, zomwe zingakuthandizeni kuti mphamvu zanu zibwerere mwakale ndikukonzanso minofu yonse yomwe mwangopyola.

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