Kokoti Amai Makoriyumu uye Utano Makomborero
Ko mukaka wekonikiti une utano here? Mushonga wemvura inoshandiswa pakuzivikanwa mumasobho, zvinwiwa zvekare, uye zvimwe zvekudya zvehutano. Asi kana uri kuedza kutarisa uremu hwako kana kuderedza mafuta ako kudya , ungada kubvuma kokonati mukaka makoriro uye kudya. Zvadaro sarudza kana chinwa chacho chakakunakira iwe.
Kokoti Mairi Maoriro uye Kudya
| Kokoti Misi Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 tbsp (15 g) | |
| Per Serving | % Daily Value * |
| Makoriki 35 | |
| Maoriki anobva kuFat 32 | |
| Total Fat 3.6g | 6% |
| Saturated Fat 3.2g | 16% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0.2g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 39.45mg | 1% |
| Carbohydrates 0.8g | 0% |
| Dietary Fiber 0.3g | 1% |
| Zvokudya 0.5g | |
| Protein 0.3g | |
| Vitamini A 0% · Vitamin C 1% | |
| Calcium 0% · Iron 1% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Kuti unzwisise mukaka wekodonti chikafu kunokosha kunzwisisa chii chinokonzera mukaka. Haisi iyo mvura yaunoona pakarepo paunotanga kokonati. Mukaka wekakhuta unogadzirwa apo nyama yekonati yakagadzirwa uye yakamanikidzwa. Mafuta ekeresi anoguma anowanzosanganiswa nemvura kuti agadzire mukaka wekakhuta. Kufanana nemukaka wemukaka, mukaka weconcoti unogona kuva wakakosha mumafuta kana kuti wakaderera mumafuta zvichienderana nokuti unobatanidzwa sei.
Kokoti mukaka makoriro anobva pane zvakasiyana-siyana uye chiratidzo chaunotenga (kana kuita kumba). Kakaona kakoti kemukati ine mafuta akawandisa nokuti haana kumbobatanidzwa nezvimwe zvigadzirwa. Imwe mukombe wekisikoni yakasanganiswa (kokonati cream) inopa 560 makoriori, anenge 58 gramu emafuta uye anopfuura 51 gm emafuta akazara.
Asi iwe haungashandisi mukombe wose werudzi urwu rwekonikiti. Kana ukashandisa sekrimu mukofi yako , uye idya chete kiyiko chepuniki yekurapa kwakanaka, iwe unongodya 35 makoriki uye pasi pe4 gramu yemafuta (sezvinoratidzwa pairira).
Saka zvakadini nechetori-koriori yekonikiti mukaka marita waunoona muchitoro? Iyo michina inosanganiswa nemvura uye zvimwe zvinoshandiswa (zvakadai sehuga) kuita soro. Silk Original Coconutmilk inopa 80 makirogiramu pamukombe, 5 gramu emafuta uye 4.5 magamu emafuta akazara. Pacific Organic Coconut Nyuchi Dzisina Kubika Mirivha yakaderera mumafuta uye makoriyori ine 45 makorikori pamukombe, 4 magamu emafuta uye 4 magamu emafuta akazara.
Utano Hwakanaka hweKononut Milk
Dzimwe nyanzvi dzekudya dzinokurudzira hutano hunobatsira rwekakonati mukaka. Vanotaura kuti mukaka chaiwo wekodonati (usingabatanidzi neshuga uye zvimwe zvinoshandiswa), kokonati cream, uye kokonati mafuta ane mazinga akawanda elauric acid, mafuta ane mafuta akawanda. Vamwe vanodavira kuti lauric acid inogona kuva nemigumisiro yakanaka pane yako "yakanaka" HDL cholesterol.
Asi kuongororwa kukuru kwekutsvakurudza kwekutsvakurudza kwakanga kusingagoni kusimbisa iyo kudai. Vatsvakurudzi vakawana kuti kokonati mafuta inogona kukwidza zvachose uye "yakaipa" LDL cholesterol kupfuura mafuta anogadzirwa, asi pasi pearoro. Ivo vakaramba vachiti kudya mamwe maikontikiti hazvina kuonekwa kuwedzera mikana yematambudziko emwoyo. Asi ivo vakanyeverawo kuti zvavakawana zvingangove zvisingashandisi kune chikafu chekuMadokero chekudya nekuda kwekudya kwedu uye mararamiro edu.
Saka izvi zvinokusiya kupi? Masangano makuru ezvehutano akaita USDA achiri kurayira kuti tidzivise kudya kwedu mafuta akazara. Sezvo mukaka wekakhuconati wakakwirira chaizvo mumafuta akazara, unogona kuedza kuderedza kudya kwako kwekakonati.
Kutenga nekuchengetedza Mukaka waKocon
Uchawana mukaka wekakhuni muzvikamu zvakasiyana zvegoroka. Iwe uchawana mamwe marikisi emukaka wekonikiti muzvinwiwa zvekumisi pedyo nemamanda emuarmond, mukaka we soy, uye mamwe mawaniro emukaka.
Asi iwe uchawana mukaka wekakhunta mumakani mubiki kana mugucheni wemichero.
Saka chii chiri musiyano? Mukaka wekakhuni mumakanha kazhinji unowedzera, uye unowanzoshandiswa mumapeji. Mazhinji maronda emukaka wekakhuni akakonzerwa nekakonti haana kunetseka. Chigadzirwa mumharuki echechi chinogona kuva chakaonda, zvingave zvakasanganisira shuga kana zvimwe zvinoshandiswa uye zvinowanzoshandiswa panzvimbo yemukaka.
Makoroni emukaka wekonikoni anofanira kuchengetwa mufiriji maererano nemagadziro emitemo uye kushandiswa ne "best by" zuva raunoona rakatemwa pamapuranga. Kokonati mukaka mumakani anogona kuchengetwa mumutambo. Asi kana yavhurwa, mukaka unofanira kuiswa firiji uye kushandiswa mukati memazuva mashomanana ekuzarura.
Vazhinji vanogadzira havaiti kukurudzira mukaka wekakhuta.
Kubika NaKononut Milk
Mukaka wekakhuni unowanzoshandiswa mune zvekudya izvo zvinozivikanwa kumaodzanyemba kwakadziva kumabvazuva kweAsia. Iyo inowanzobatanidzwa mumashizha e-curry, inogona kushandiswa kugadzira mupunga kana muzvokudya zvegungwa. Mukaka wekakhuni uyewo chidimbu chinozivikanwa uye chinowanzoshandiswa sechinhu chinonwiwa muzvinwiwa zvinotapira zvakadai sepina colada.
Kana uchida kuedza kubika nekonikiti, edza imwe yezvipfeko zvine utano.
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