Maorikiti muKuzonti uye Utano Hwayo Mazano
Kokoti inowanikwa munzvimbo dzinotyisa dzekudenga uko kwairi kukohwa ye "nyama" yakachena uye yekodonti mukati memuti. Iyo yakakwirira mumafuta akazara asi iwowowo maitiro akanaka emaminera uye fiber.
Iwe uchawana maoconon madonhe muma maduka akawanda ezvitoro mazuva ano, asi iri basa rakawanda kushandisa imwe chete zvakanyanya kudarika iwe unogona kutenga yakaoma shredded kokonti, mukaka wekakhunta , kana kuti konaji.
Pane chiito chiri kukura chekusanganisira kokonati mafuta muzvokudya zvine utano pamwe nepfungwa yokuti ichava yakanaka kune hutano hwako, asi kusvika ikozvino, hakuna kukwana kutsvakurudza kuratidza kuti ndiyo nyaya.
Kokoti Nutrition Facts
| Yakagadzika Yakasikwa Yakakona Nyama Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 ounce | |
| Per Serving | % Daily Value * |
| Maoriro 130 | |
| Maoriro anobva kuFat 72 | |
| Total Fat 8g | |
| Saturated Fat 7g | 34% |
| Cholesterol 0mg | 0% |
| Sodium 81mg | 4% |
| Carbohydrate 15g | 11% |
| Dietary Fiber 3g | 11% |
| Zvokudya 10g | |
| Protein 1g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 0% · Iron 2% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Koko nyama yakakwirira mufiber uye mumaminera, kunyanya potassium. Chimwe chega chinokonzerwa nekodonti yakagadzirwa nemafuta (kana pamusoro pe 1/3 yemukombe) ine 130 makori, 1 gram protein, 8 gramu mafuta, uye kupfuura 3 gramu fiber. Iyo inewo 3 milligrams calcium, 14 milligrams magnesium, 103 milligrams potassium, uye 81 milligrams sodium.
Rimwe hafu mukombe wekakonokisi rine 276 makorikiti, 3 gramu mapuroteni, 7 gramu makhahydrates, 3 gramu fiber, 4 gramu shuga uye 29 gramu mafuta, kusanganisira 25 gramu mafuta akazara.
Iinewo mapeji 316 milligiramu, 18 milligrams sodium, 44 milligrams magnesium, uye 2 milligrams iron.
Rimwe kapu yemvura yekokonti ine 46 makoriki, pasi pe2 gramu mapuroteni, pasi pehafu ye gramu yemafuta, 9 gramu makhahydrates uye anenge 2 1/2 gm fiber. Inayo ine 58 milligrams calcium, 60 milligrams magnesium, 600 milligrams potassium uye 252 gm sodium.
Rimwe punikoni yekona konokonti rine 117 makoriori uye rine ine hafu yemazuva ako mashoma emafuta akazara uye zvishoma ye linoleic acid uye monounsaturated mafuta.
Health Benefits
Kokoti uye kokonati ye mafuta zvakakwirira mumafuta akazara, asi hazvina kufanana nemafuta akazara akawanikwa mumombe uye mune zvimwe zvipfuwo. Zvisinei, semhuka yakazara yemafuta, mafuta ekotikoni achasimudza kero-cholesero yakazara uye LDL cholesterol (yakaipa). Kunyange zvazvo zvakanaka kushandisa kogonati mukubika kwako, hazviratidzi kuti zvichavandudza ngozi yako yehutano hwehutano.
Kokoti nyama yakakwirira mu fiber saka zvakanaka kuti ugadzikane uye inogona kukubatsira kuti ugare wakanzwa kwenguva refu pakati pezvokudya. Ichowo chinhu chinokonzera potassium, iyo inogona kuva yakakosha pakuchengeta maitiro e-sodium uye kuwedzerwa kweropa mukutarisa.
Mibvunzo Inowanzoitika
Kokokonti chibereko, mishonga, kana nut?
Maererano neThe Library of Congress, konikiti inonzi one-seeded drupe. A drupe chibereko chine chifukidzo chakaoma pambeu, sepecach kana cherry. Walnuts, almonds, uye pecans zvakare zvinodhaka asi tinozvitumidza kuti makungu, saka unogona kudana kokonati kana chibereko kana nut.
Ko kudya kogonati kungakubatsira here kuti uremerwe?
Pane zviongorori pamusoro pekodonti mafuta uye mapepa emhuka, asi kwete humwe humwe uchapupu hunopedza kokonati chero ipi zvayo huchawedzera huwandu hwehutori hwemaeter.
Icho chinoramba chichienda kune makoriyamu aunotora mukuenzanisa nemakori ako muviri wako unoshandisa zuva rega rega.
Ko konikiti mvura yakanaka kwauri here?
Kokoti mvura yakaderera mumafuta uye yakadzika mumakoriyori kupfuura mukaka wekakhuta. Iyo yakakoshawo mu potassium saka zvakakosha ku hydration, asi hapana chikonzero chekutenda kuti zviri nani pane kunwa mvura zhinji zuva rose uye kudya michero yako nemiriwo.
Kusarudza nekuchengetedza Kokoti
Iwe uchawana makononti muzvikamu zvezvibereko. Vanofanira kunge vane ruvara rwemavara, uye zvakaoma zvikuru.
Kuti udye kokonati yako, tanga nokutora simbi skewer. Pfura kokonati mune imwe mugumo uye shandisa mvura. Iwe unogona kuvira mvura-kana yakanaka uye kwete rancid, ipapo kokonati yako yakanaka uye yakachena.
Zvadaro, shandisa nyundo kuti utore kokonati kuti usiye ganda. Dza nyama nyama nechepa inopinza uye iipedze kusvikira iyo nyama ichibva kure. Shandisa peeler yemiti yekuveura ndevhenekonti. Refrigerate cocoti nyama kwemavhiki kana kuisvibisa kwemwedzi mitatu.
Kana uri kutsvaga mukaka wekodonti, uchauwana mune zvikamu zvezvokudya zvepanyama uye zvichida mumidziyo yemakedheni kana zvidhakwa zvidhakwa. Koka mukaka haugari kwenguva refu, saka kaviri chengetedza kushandiswa nezuva uye firiza chero mukisi wakasara wekakhuni mushure mokunge wazarura chigadziko. Shandisa iyo mumwedzi mashoma.
Zvakaoma kuti uwane makokonati matsva, iyo apo paine chikafu chavo chakasvibirira, asi unogona kuawana pamashamba emapurazi munzvimbo dzinotyisa. Izvi zvinokonokonti zvinoshandiswa kwekodonti mvura.
Nzira Dzakanaka Dzakagadzirira Kokoti
Sakanidza kokonati mvura neine pineapple juice uye uwedzere chiduku chinonaka. Kana iwe une-blender-blender iwe unogona kuzvibatanidza zvose ne-ice cubes kuitira kunakidza tropical slush. Wedzera konikiti mukaka, pineapple, ice, uye uchi kusvika kune-high-speed blender kune tropical smoothie. Dzorera muhomwe yevanhu vakuru nekuwedzera pfuti ye ramu.
Shandisa chigunwe chekakhuta chakakangwa sechakuputira mabikira uye nechokudya ndiro kana kuwedzera kokonti yakaomeswa kune imwe nzira yekutora kana gorola recipe kana kuisa iyo muzvinhu zvako zvakabikwa.
Zviri nyore kubvisa kokonati. Tanga nekugadzirira chivando chako kusvika ku 325 F. Ita kona kokonati yakanyanyisa pasi pekabiro uye uiise muchoto kwemaminitsi mashanu kana gumi kusvikira iine hutema. Ramba uchitarisa kwavari nokuti vanogadzira mbiriso nokukurumidza. Inobatsirawo kuvamutsira kamwe kana kaviri kuitira kuti vanyoro pamwe chete.
Recipes
Edza izvozvi zvinonaka uye zvinonaka zvinosanganisira kokonati.
- Low Sugar Coconut Raspberry Oatmeal : Iri recipe rinosanganisira mukaka wekodonti uye kokonati flakes uye rinoshandisa raspberries rakanyanyisa.
- Thai Coconut Curry Chicken : Mukaka wekakhuni unounza iyi curry pamwe chete. Chero chipi nechipi chinenge chichishandiswa chinogona kushandiswa kufanana nezvinodiwa zvako.
- Low-Carb Coconut Shrimp : Iyi shrimp ipas-fried mumusanganiswa weupfu wekonokonti, zvinonhuwira, uye zvinokonzera kokonati.
> Sources:
> Eyres L, Eyres MF, Chisholm A, Brown RC. "Mafuta eKononut uye zvinokonzera mungozi muvanhu." Mhuka Rev. 2016 Apr; 74 (4): 267-80. doi: 10.1093 / nutrit / nuw002. Epub 2016 Mar 5.
> Kormos W. "Paunodana.Koncoti inoshuva.Ndakaona michina yakawanda inokurudzira hutano hwekodonti mafuta kana konati mvura. Pane humwe uchapupu hwezvinhu izvi here?" Harv Mens Health Watch. 2014 Jun; 18 (11): 2.
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "National Nutrient Database ye Standard Reference Release 28."
> United States Dhipatimendi Rezvekurima Supertracker. "My Recipe."