Maorikori muKononut Mafuta uye Muhutano Hwayo Hwakawanda
Imwe yemiti shoma yemichero yemafuta akazara, kokonati mafuta yakasimba pakushambidzika. Mafuta anoomeswa kubva ku "nyama" yemuchero wekonokonti uye akafuma mu lauric acid (iyo inotsigira inoti ine antibacterial, antiviraire, uye antioxidant ).
| Koconut Oil Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 tsp (5 g) | |
| Per Serving | % Daily Value * |
| Maoriro 40 | |
| Maorikiti anobva kuFat 40 | |
| Total Fat 4.5g | 7% |
| Saturated Fat 4.2g | 21% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 0.09mg | 0% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Proteine 0g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 0% · Iron 0% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Utano Hwakawanda hweKuzona Mafuta
Iyo mafuta anonhuwira anonhuwira anonzi anopa zvipo zvakadai sekurema, kurasikirwa nekurwisa kwechirwere, uye simba rakasimba remunondo. Kusvika iye zvino, rubatsiro rwezvesayenzi rwehutano hunobatsira rwekodonti mafuta kuvanhu haigone.
Zvizhinji zvezvinonzi zvinobatsira zvinoratidza kuti sechinhu chinokonzera midzi-diki-triglycerides (MCTs), rudzi rwemafuta anogadziriswa uye anonyatsorodzwa zvakanyanya kupfuura mamwe mafuta. Pane imwe nharo pamusoro pekuda marashi asiriya, iyo inotyisa mafuta inokonokonta mafuta, inoshanda zvakanyanya seyeta yakareba mafuta asidi pane imwe-chain chain fatty mumuviri.
Vanotsigira vanoti kokonati mafuta inogona kuwedzera mazinga ako eHDL ("akanaka") cholesterol, zvichiita kuti uve sarudzo yakanakisisa yemwoyo wako kupfuura mafuta akazara muchechi, bhuru, uye nyama tsvuku. (Chidzidzo chikuru, zvisinei, chinoratidza kuti kuva neHDL yakanyanya cholesterol inogona kunge isiri iyo inobatsira moyo wako wehutano shure kwezvose.)
Imwe tsvakurudzo inoratidza kuti kokonati mafuta inogonawo kusimudza yako LDL ("bad") cholesterol. Chirongwa che 2016 chakabudiswa muZviro zvekudya chakawana kuti kokonati mafuta yakasimudza LDL cholesterol pasi pearoro, asi zvakanyanya kudarika zvinyorwa zvesimbi zvisingatoriki.
Kunyangwe pane humwe uchapupu hwekuwanda kwevanhu vanoongorora huwandu hunoratidza kuti kogonati yekushandisa haifaniri kuva nemigumisiro yehutano hwemwoyo, dzakawanda zvezviongorori izvi zvinosanganisira vanhu vakawanda vakadya zvokudya zvose kana zvigadzirwa zvishoma zvekodonati (zvakadai semunyanzvi wekodonati kana konatikiti) uye vadya chikafu chechigarire chakanyanya muzvokudya zvinoshandiswa.
Pane mhirizhonga yakawanda munharaunda yezvokudya zvine mafuta ane mafuta uye kuti yakawanda sei inokonzera zvirwere zvemoyo. Kokoti mafuta achiri kutaridzirwa nevakawanda kuti ive mafuta iyo inofanira kunge isina kukwana pamusana pemafuta akazara. Semuenzaniso, American Heart Association inopa zano kuti vanhu vakuru vane hutano vanogadzirisa mafuta avo akawandisa vachidya kusvika pasi pe7 muzana yehuwandu hwavo hwezuva nezuva makori (uye vanhu vakuru vanozobatsirwa nekuderedza maLLL avo ekuderedza mafuta avo akawandisa kwete kupfuura 5 kusvika ku6 muzana yavo yose yezuva nezuva makori).
Mibvunzo Inowanzoenderana Newaini Yekononi
1) Inogona kubatsira kuburikidza nekurasikirwa kwemazivi here?
Kunyange zvazvo kokonati mafuta dzimwe nguva ichitaura kuti ibatsire nekurema, inenge 120 makirogiramu pahupuni, iyo inofananidzwa nemafuta emuorivhi uye mamwe mafuta. Kunyange zvazvo zvisingatauri kuti haufaniri kuishandisa, zvinenge zvisingaiti zvakawanda kuti zvikubatsire kuderedza uremu.
2) Iko mafuta akanaka okubika here?
Yakanatswa kogonati mafuta inogona kushandiswa pamusana-yakanyanya kupisa. Inowanzoshandiswa kubheka. Kusina kufanirwa, kana mhandara, kokonati mafuta inofanira kungoshandiswa pamadzikira ekudzikisa kana kuti kusatsamwa zvachose.
Kana uri kutsvaga mafuta anogona kushandiswa pamusana wekupisa nekutsvaira, tsvaga mafuta anokosha-mafuta akadai samamondi omuorivhi, mafuta avocado, kana mafuta anogadzirwa.
3) Mazana mangani ekorikoni?
Rimwe teaspoon yekona koncoti ine 40 makorikori uye imwe yepuniko yekona konokonti ine 120 makori.
4) Ndingave ndine mishonga yekodonti mafuta here?
The Food and Drug Administration (FDA) inosarudza kokonati mafuta semuti wemuti wekutengesa kudya. Kunyangwe ichinyorwa chimiro chechibereko chinonzi "drupe" (samarmonds, walnuts, pistachios, uye pecans) panzvimbo yechokwadi muti muti, vamwe vanhu vangave vachiri nemakemikari kune kokonati.
Kusarudza Chigunisi Mafuta eKononut
Koconut mafuta inogona kutengwa pane zvakasikwa-zvekudya zvekudya uye pane zvekudya zvakawanda. Paunosarudza kokonati mafuta, gara kure nemafuta e-hydrogenated kana mafuta ayo ave achibatwa nokupisa, solvents, kana bleach.
Kusarudzwa kwe "kikira" "kokonati" mafuta kunoreva kuti kona kokonti yakatorwa kubva kune nyama yakachena yekodonati pachitsiko chisina kucheneswa, yakasvibiswa, kana kuti yakasvibiswa. Mukuwedzera, mhandara kokonati mafuta inowedzera kupa yakawanda flavor kupfuura yakanatswa kokonati mafuta.
Mukuwedzera kune zana muzana yekodonti mafuta, mamwe makambani anoita chigadzirwa chinobva kunokonti yose, kwete mafuta chete, saka inewo mapuroteni uye fiber. Inonzi kokonati bhokoni kana kuti kokonati manna uye inoshandiswa mu smoothies, inodengenyeka, mashokiti, kupfeka, uye sauces.
Nzira Dzakanaka Dzakashandisa Kokoti Mafuta
Kokonti mafuta inogona kushandiswa seimwe nzira kune bhotela, kana mukuenzanisa mumapapiro ayo anobatanidza mafuta akaenzana, akaisvonaka anonaka kutapira:
- Wedzera kokonati mafuta kuhavha yako
- Shandisa kokonati mafuta pane yako popcorn pane bhotela
- Edza kubika nekokoni mafuta
- Saute anyanisi uye garlic
- Kunyorera miriwo mukokoni mafuta
- Wedzera konazi yakagadzirwa kana kona kokonti kune smoothie
Kokonti mafuta inewo ganda uye bvudzi rinoshandisa. Dzimwe nguva inoshandiswa pamusoro kuti unyatsobudisa ganda rakaoma kana kuti mafuta ekusimbisa.
Koconut Oil Recipes
Heano mamwe mapeji anonaka anoshandisa kokonati mafuta:
Chikoro-Chingwa Chekuko NeHarissa uye Crispy Leeks
Maple, Pecan, uye Cherry Granola Sour
Sipinachi-Broccoli Soup Ne Garlic naCilantro
Shoko Rinobva
Tanga tichinzwa nezvekubatsirwa kwekodonti mafuta kwose kwose mumakore akawanda apfuura. Zvose mune zvose, kokonati mafuta ine inotonhorera, inonaka inonaka inotapira iyo inogona kuita kuti kuwedzere kwakanaka kune yako pade. Asi yeuka, iyo marori-yakawanda (kufanana nemafuta, ine ine anenge makiroi zana pahupuni yose), saka inofanira kushandiswa kuwedzera zvakasiyana nemafuta aunoshandisa, semafuta emuorivhi, pane kuwedzera mamwe mafuta pane kudya kwako.
> Sources:
> Cox C, Sutherland W, Mann J, de Jong S, Chisholm A, Skeaff M Mhinduro dzekudya zvekakhuni, mafuta uye safflower mafuta pa plasma lipids, lipoproteins uye lathosterol. Eur J Clin Nutriti. 1998 Sep; 52 (9): 650-4.
> Eyres L, Eyres MF, Chisholm A, Brown RC. Kocoti mafuta ekushandisa uye moyo wehutano hunokonzerwa nevanhu. Mhuka Rev. 2016 Apr; 74 (4): 267-80.
> Nevin KG, Rajamohan T. Inobatsira zvinokonzerwa nemhandara kokonati mafuta pa lipid parameters uye mu vitro LDL kushivirira. Clin Biochem. 2004 Sep; 37 (9): 830-5.
> Vijayakumar M, Vasudevan DM, Sundaram KR, et al. Kudzidza kusinganzwisisiki kwekodonti mafuta kusinganisa mafuta e-sunflower pamusoro pemagetsi ehutano zvinokonzerwa nevarwere vane chirwere chinogadzikana chinorwara mwoyo. Indian Heart J. 2016 Jul-Aug; 68 (4): 498-506.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.