Momwe Mungadye Mafuta A Kokonati, Ndipo Ndi Angati Patsiku?

Zamkati

• Mlingo Wogwiritsidwa Ntchito Pakafukufuku
• Miyeso ya Peresenti
• Mlingo Wokhazikika
• Kodi Mafuta a Kokonati Amakhala Angati patsiku?
• Momwe Mungadye Mafuta a Kokonati
• Gwiritsani ntchito kuphika
• Gwiritsani ntchito Maphikidwe
• Onjezani ku Khofi kapena Tiyi
• Nanga bwanji za zowonjezera mavitamini?
• Ma calories Akuwerengedwabe
• Tengani Uthenga Wanyumba

Mafuta a kokonati ali ndi maubwino ena odabwitsa.

Awonetsedwa kuti akuwonjezera kagayidwe kake, amachepetsa njala komanso amalimbikitsa cholesterol ya HDL ("yabwino"), kungotchulapo ochepa.

Komabe, anthu ambiri amasokonezeka pa kuchuluka kwa zomwe angatenge komanso momwe angadye.

Nkhaniyi ikufotokoza momwe mungaphatikizire mafuta a kokonati pazakudya zanu komanso kuchuluka komwe mungatenge.

Mlingo Wogwiritsidwa Ntchito Pakafukufuku

Kafukufuku angapo adafufuza zaubwino wamafuta a coconut, ambiri mwa iwo omwe amadziwika kuti ali ndi ma-chain-triglycerides (MCTs) ambiri.

Miyeso ya Peresenti

Nthawi zina, kuchuluka kwa mafuta omwe amaperekedwa anali kuchuluka kwama calories, omwe amasiyana mosiyanasiyana malinga ndi munthu.

M'maphunziro atatu ofanana, kuphatikiza kwama coconut mafuta ndi batala ndizomwe zimayambitsa mafuta mu 40% yamafuta. Azimayi olemera kwambiri amakhala ndi kuwonjezeka kwakanthawi kwakanthawi kwama kagayidwe antchito ndi kagwiritsidwe ntchito ka kalori (,,).

Pakafukufuku poyerekeza zotsatira za mafuta osiyanasiyana pama cholesterol, chakudya chokhala ndi 20% ya mafuta onse kuchokera kokonati mafuta adakweza cholesterol ya HDL mwa akazi koma osati mwa amuna. Kuphatikiza apo, zidawonetsedwa kuti zimakweza LDL cholesterol yochepera batala ().

Munthawi yamaphunziro awa, munthu wodya ma calories 2 000 pakukonza kunenepa akadaphatikizira magalamu 36 mpaka 39 a mafuta a kokonati patsiku ngati gawo la zakudya zosakanikirana.

Mlingo Wokhazikika

M'maphunziro ena, aliyense yemwe adatenga nawo gawo adadya mafuta amodzimodzi mosasamala kalori wambiri.

Pakafukufuku wina, anthu onenepa kwambiri kapena onenepa kwambiri omwe amatenga supuni 2 (30 ml) yamafuta a kokonati patsiku kwamasabata anayi adataya pafupifupi mainchesi 1.1 (2.87 cm) m'chiuno mwawo ().

Kuphatikiza apo, ophunzirawo adataya kulemeraku popanda kuletsa dala zopatsa mphamvu kapena kuwonjezera masewera olimbitsa thupi ().

Pakafukufuku wina, azimayi onenepa kwambiri adatenga supuni 2 (30 ml) ya coconut kapena mafuta a soya kwinaku akudya zakudya zoletsedwa ndi ma calorie. Kukula kwawo m'chiuno kunachepa ndipo HDL cholesterol idakulirakulira, pomwe gulu lolamulira linali ndi yankho losiyana ().

Mfundo Yofunika:

M'maphunziro, mafuta a kokonati amakhala ndi phindu akapatsidwa muyeso wokhazikika kapena kuchuluka kwa kuchuluka kwa kalori.

Kodi Mafuta a Kokonati Amakhala Angati patsiku?

Kafukufuku apeza kuti supuni 2 (30 ml) zimawoneka ngati mankhwala othandiza.

Izi zawonetsedwa kuti zimapindulitsa kulemera, kuchepetsa mafuta am'mimba ndikusintha zina zamagulu azaumoyo (,).

Kafukufuku wina amagwiritsa ntchito supuni 2.5 (39 magalamu) patsiku, kutengera kalori wambiri (,,,).

Supuni ziwiri zimapereka pafupifupi 18 magalamu amtundu wa triglycerides, womwe uli pakati pa 15-30 magalamu omwe awonetsedwa kuti amachulukitsa kagayidwe kachakudya ().

Kudya supuni 2 (30 ml) patsiku ndi ndalama zokwanira zomwe zimasiya malo amafuta ena athanzi pazakudya zanu, monga mtedza, maolivi owonjezera a maolivi ndi ma avocado.

Komabe, yambani pang'onopang'ono kuti mupewe kunyansidwa ndi zotchinga zomwe zitha kuchitika ndikudya kwambiri. Tengani supuni 1 patsiku, pang'onopang'ono muziwonjezera supuni 2 patsiku pamasabata 1-2.

Mfundo Yofunika:

Kugwiritsa ntchito supuni 2 patsiku ndikwanira kuti mukhale ndi thanzi labwino, koma ndibwino kuti muzigwira ntchitoyi pang'onopang'ono.

Momwe Mungadye Mafuta a Kokonati

Pali njira zingapo zophatikizira mafuta awa pazakudya zanu.

Gwiritsani ntchito kuphika

Mafuta a kokonati ndi abwino kuphika chifukwa pafupifupi 90% yamafuta ake amadzaza, zomwe zimapangitsa kuti zizikhala zolimba kwambiri kutentha kwambiri.

Komanso imakhala ndi utsi wokwanira 350 ° F (175 ° C).

Mafuta a kokonati amakhala olimba kutentha kutentha ndikusungunuka pa 76 ° F (24 ° C). Chifukwa chake sungani m'kabati, osati mufiriji, kuti isavutike.

M'miyezi yozizira kwambiri, imatha kukhala yolimba komanso yovuta kutulutsa chotengera. Izi zitha kuthetsedwa ndikumakwapula ndi chosakanizira chamagetsi kapena mu blender.

Nazi malingaliro angapo ophika:

• Kuwombera kapena kusakaniza: Gwiritsani supuni 1-2 za mafutawa kuphika masamba, mazira, nyama kapena nsomba.
• Mbuliwuli: Drizzle anasungunuka mafuta a kokonati pamasamba a popcorn kapena ayese mu chophika chapamwamba cha popcorn.
• Kuphika: Gwiritsani ntchito kuphimba nkhuku kapena nyama musanapukutire ndi zokometsera.

Gwiritsani ntchito Maphikidwe

Mafuta a kokonati amatha kulowa m'malo mwa mafuta kapena batala mu chiŵerengero cha 1: 1 m'maphikidwe ambiri.

Onetsetsani kuti muzilola zopangira kuzizira monga mazira kapena mkaka zifike kutentha musanaziphatikize, kotero zimasakanikirana bwino m'malo mongomata.

Ndibwino kuti musungunuke ndikuwonjezera ku smoothies ndi mapuloteni akugwedezeka pang'onopang'ono.

Nawa maphikidwe ochepa omwe amagwiritsa ntchito mafuta a kokonati:

• Zakudya Zukini, Sikwashi ndi Anyezi.
• Coconut Chicken Thai Curry.
• Strawberry ndi Coconut Mafuta Smoothie.

Onjezani ku Khofi kapena Tiyi

Njira ina yotengera mafutawa ndi khofi kapena tiyi. Ganizirani pang'ono - pafupifupi supuni ya tiyi kapena awiri. Pansipa pali tiyi wachangu wokhala ndi mafuta a kokonati.

Tiyi Ya Cocoa Chai Mmodzi

• Chikwama cha tiyi Chai (zitsamba kapena wamba).
• Supuni 1 ufa wosalala wa kakao.
• Supuni 1 kirimu kapena theka ndi theka.
• Supuni 1 mafuta a kokonati.
• Stevia kapena chotsekemera china, kulawa.

Kuti mupange izi, tsitsani madzi otentha pa thumba la tiyi ndikulilola kuti likhale lotsetsereka kwa mphindi 2-3. Chotsani thumba la tiyi, onjezerani zotsalazo ndikulimbikitsani mpaka mutasakanikirana. Mfundo Yofunika:

Mafuta a kokonati amatha kugwiritsidwa ntchito kuphika, m'maphikidwe ndikuwonjezera chuma chakumwa.

Nanga bwanji za zowonjezera mavitamini?

Mafuta a kokonati amapezekanso mu kapisozi.

Mwanjira zina zingawoneke ngati zosavuta, makamaka paulendo. Komabe, pali zovuta zina panjira yobweretsera imeneyi.

Makapisozi ambiri amakhala ndi gramu imodzi pa kapisozi. Kuti mupeze supuni 2 (30 ml) patsiku, muyenera kumwa makapisozi pafupifupi 30 tsiku lililonse.

Kwa anthu ambiri, izi sizowona. M'malo mwake, yesani kugwiritsa ntchito kokonati mafuta kuphika kapena kuyika nawo maphikidwe.

Mfundo Yofunika:

Makapisozi amafuta a kokonati amafunika kudyedwa mochuluka kwambiri kuti akwaniritse mlingo woyenera.

Ma calories Akuwerengedwabe

Mafuta a coconut amapereka maubwino ofunikira, koma pali malire pamlingo womwe muyenera kudya.

M'malo mwake, supuni iliyonse imakhala ndi zopatsa mphamvu 130.

Ndipo ngakhale ma triglycerides apakatikati amatha kupititsa patsogolo kagayidwe kake pang'ono, kudya zopatsa mphamvu zochulukirapo kuposa momwe kumafunikirako kumatha kubweretsanso kunenepa.

Kafukufuku wasonyeza kuti mafuta a coconut amakhala othandiza kwambiri akamachotsa mafuta ochepetsa zakudya, m'malo mowonjezera mafuta omwe mukudya pano.

Kutenga supuni 2 tsiku lililonse kumawoneka ngati njira yabwino kwambiri yokometsera thanzi.

Mfundo Yofunika:

Pazotsatira zabwino, sinthanitsani mafuta ochepera ndi mafuta a kokonati m'malo mowonjezera mafuta omwe muli nawo pano.

Tengani Uthenga Wanyumba

Mafuta a kokonati ndi gwero lachilengedwe la triglycerides yamaunyolo, omwe amapereka maubwino angapo azaumoyo.

Kuphatikiza supuni 2 zamafuta a coconut patsiku, pophika kapena maphikidwe, ndiye njira yabwino yopezera maubwino awa.