Ngaba ufanele ukongeza ibhotolo kwikofu yakho?

Umxholo

• Ikofu ye-Butter vs. i-Bulletproof coffee
• Isidlo sekhofi yebhotolo
• Iintsomi vs iinyani
• Indlala
• Amandla
• Ukucaca kwengqondo
• Ikofu yebhotolo esezantsi
• Gcina ulungelelwano engqondweni
• Umgca wezantsi

I-Butter ifumene indlela eya kwiikomityi zekofu ngenxa yokutshiswa kwamafutha kunye nokucaca kwengqondo, ngaphandle kokuba abantu abaninzi abasela ikofu bekufumanisa kungengokwesiko.

Usenokuzibuza ukuba ukongeza ibhotolo kwikofu yakho isempilweni okanye yenye indlela eqhutywa ngamabango obuxoki.

Eli nqaku libonelela ngolwazi olusekwe kubungqina malunga nezibonelelo ezinokubakho kwezempilo kunye nemingcipheko yokongeza ibhotolo kwikofu yakho, ukuze uthathe isigqibo sokuba uyafuna ukuzama.

Ikofu ye-Butter vs. i-Bulletproof coffee

Ikofu yebhotolo sisiselo esenziwe ikofu egqityiweyo, ibhotolo engagalelwanga, kunye ne-triglycerides (MCTs), uhlobo olucolekileyo lula lwamafutha.

Kuyafana nekhofi yeBulletproof, eyaphuhliswa ngusomashishini ogama linguDave Asprey. Ikofu ye-Asprey yeBulletproof isebenzisa uhlobo oluthile lweembotyi zekofu, ulwelo oluphezulu kwii-MCTs, kunye nengca etyiswa ingca, engenatyiwa.

Ikofu ye-Butter yinto ozenzele yona (DIY) ye-Bulletproof coffee engadingi mbotyi yekofu okanye ioyile ye-MCT. Ngapha koko, nayiphi na ikofu enebhotolo engenasityu kunye neoyile yekhokhonathi, engumthombo olungileyo we-MCTs, iya kusebenza.

Ikofu yebhotolo ihlala isetyenziswa endaweni yesidlo sakusasa ngabo balandela ukutya kwe keto, okunamafutha aphezulu kunye neecarbs.

Nantsi indlela yokwenza ikofu yebhotolo:

1. Phisa malunga nekomityi enye (8-12 ounces okanye 237-355 ml) yekofu.
2. Yongeza 1-2 amacephe weoyile yekhokhonathi.
3. Yongeza amacephe ayi-1-2 ebhotile engagalelwanga, okanye ukhethe i-ghee, uhlobo lwebhotolo ecacisiweyo esezantsi kwi-lactose, ukuba awuyityi ibhotolo eqhelekileyo.
4. Hlanganisa zonke izithako kwi-blender kangangemizuzwana engama-20 ukuya kwengama-30 de ibe ifana nelitye elinamagwebu.

Ikofu yebhotolo yinguqulelo ye-DIY yesiselo esinophawu lwekhofi yeBulletproof. Unokwenza ukuba usebenzise izithako kwivenkile yakho yasekuhlaleni. Ikofu yebhotolo ihlala isetyenziselwa ukubuyisela isidlo sakusasa ngabantu abalandela ukutya kwe keto.

Isidlo sekhofi yebhotolo

Ikomityi yekofu ye-8-ounce (237-ml) esemgangathweni yekofu enezipuni ezi-2 zeoyile yekhokhonathi kunye nebhotolo engagalelwanga iqulethe ():

• Iikhalori: 445
• IiCarbs: 0 iigramu
• Amanqatha onke: Iigrama ezingama-50
• Iprotheni: 0 iigramu
• Ifayibha: 0 iigramu
• Isodium: I-9% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin A: I-20% ye-RDI

Phantse iipesenti ezingama-85 zamafutha kwikofu yebhotolo zizele ngamafutha.

Nangona ezinye izifundo zidibanise amanqatha agcweleyo kunye nokwanda komngcipheko wesifo sentliziyo, njenge-cholesterol ephezulu ye-LDL, uphando lubonisa ukuba amanqatha agcweleyo awakhokeleli ngqo kwisifo sentliziyo (,,).

Nangona kunjalo, inani lamafutha agcweleyo kwikofu yebhotolo liphezulu kakhulu ngokusebenza kube kanye.

Uphando lubonisa ukuba ukubuyisela amanye amafutha anele kwisidlo sakho ngamafutha e-polyunsaturated kunokuwunciphisa umngcipheko wesifo sentliziyo. Ukutya okuphezulu kumafutha e-polyunsaturated ngamandongomane, imbewu, kunye neentlanzi ezinamanqatha njenge salmon, mackerel, herring, okanye tuna ().

Ngaphandle komxholo wayo onamafutha aphezulu, ikofu yebhotolo inezinye izakha mzimba ezibalulekileyo, ezizezi, ivithamin A. Vitamin A yivitamin enyibilikayo enamafutha eyimfuneko kwimpilo yolusu, ukusebenza komzimba, kunye nombono olungileyo ().

Nangona ikofu yebhotolo ikwaqulathe isixa semizuzu se-calcium, iivithamini K kunye no-E, kunye neevithamini ezininzi ze-B, ayingomthombo olungileyo wezizakha mzimba.

Ikofu yebhotolo ineekhalori ezininzi kunye namafutha anokutya. Ngumthombo olungileyo wevithamini A, kodwa ayingomthombo olungileyo wezinye izondlo.

Iintsomi vs iinyani

Abantu abaninzi bafunga ngekofu yebhotolo, besithi ibonelela ngamandla, ikhuthaza ukucaca kwengqondo, kwaye ixhasa ukuphulukana namanqatha ngokucinezela indlala.

Kwakhona, ngelixa kungekho bungqina bokuba ikofu yebhotolo inokukunceda ukuba ufikelele kwisimo se-ketosis ngokukhawuleza, inokubonelela ngamafutha ongezelelweyo ngohlobo lweetoni kwabo bakwi-ketosis. Okwangoku, isenokunganyusi amanqanaba eetone zegazi ngaphezulu kokutya ioyile ye-MCT yodwa.

Nangona kungekho zifundo zivavanye ngokuthe ngqo izibonelelo ezinokubakho kwezempilo okanye umngcipheko wesiselo, kunokwenzeka ukuba wenze uqikelelo ngokusekwe kuphando lwangoku.

Indlala

Abaxhasi bekofu yekofu yebhotolo bathi iyayicinezela indlala kwaye iyanceda ukunciphisa umzimba ngokukunceda utye kancinci.

Ikofu yebhotolo iqulethe inani elikhulu lamafutha, acothisa ukwetyisa kwaye anokunyusa iimvakalelo zokugcwala (,,,).

Ngokukodwa, ioyile yekhokhonathi kwikofu yebhotolo ngumthombo otyebileyo wee-MCTs, uhlobo lwamafutha anokukhuthaza iimvakalelo zokugcwala ngaphezu kwe-triglycerides (LCTs) ende-efumaneka kwezinye ukutya okunamafutha aphezulu njengeoyile, amandongomane nenyama ( ).

Umzekelo, olunye uphononongo lufumanise ukuba amadoda atya isidlo sakusasa esiqukethe iigram ezingama-22 zeoyile ye-MCT kwiiveki ezi-4 zisebenzise ii-calories ezimbalwa ezingama-220 kwisidlo sasemini kwaye balahlekelwa ngamanqatha omzimba amaninzi kunamadoda atya isidlo sakusasa phezulu kwii-LCT ().

Izifundo ziye zaxela ukunciphisa indlala kunye nokwehla kobunzima kubantu abalandela izidlo ezinekhalori ezisezantsi kunye nokongezwa kwee-MCTs, xa kuthelekiswa nokongezwa kwee-LCT. Nangona kunjalo, ezi ziphumo zibonakala zincipha ngokuhamba kwexesha (,,).

Ukongeza ii-MCTs kunciphiso lwekhalori yokutya kunokuphucula iimvakalelo zokugcwala kunye nokukhuthaza ukulahleka kwesisindo sethutyana xa kusetyenziswa endaweni ye-LCTs. Nangona kunjalo, abukho ubungqina bokuba ukongeza nje ii-MCTs kwisidlo sakho ngaphandle kokwenza olunye utshintsho kwindlela yokutya kuya kukhuthaza ukulahleka kwesisindo ().

Amandla

Ikhofi yebhotolo kukholelwa ukuba inika amandla azinzileyo, ahlala ixesha elide ngaphandle kwengozi yeswekile yegazi. Kwithiyori, ukusukela ekubeni amanqatha acothisa ukwetyisa, icaffeine esekofini ifakwa kancinci kwaye inika amandla ahlala ixesha elide.

Ngelixa kunokwenzeka ukuba amanqatha avela kwikofu yebhotolo anokucothisa ukufunxwa kwaye andise iziphumo zecaffeine, isiphumo sinokungabaluleki kwaye singabonakali ().

Endaweni yoko, ioyile ye-MCT inokuba inoxanduva lwexesha elide, lokunyusa amandla ikofu yebhotolo. Ngokunikwa kobude obufutshane betyathanga, ii-MCTs zaphulwe ngokukhawuleza kwaye zafunxwa ngumzimba wakho ().

Oku kuthetha ukuba anokusetyenziswa njengomthombo wamandla okhawulezileyo okanye aguqulwe abe zii-ketone, ezizezimolekyuli eziveliswa sisibindi sakho kwii-acid ezinamafutha ezinokunceda ukukhulisa amanqanaba amandla ixesha elide.

Ukucaca kwengqondo

Ikofu yebhotolo kuthiwa yonyusa ukucaca kwengqondo kunye nokuphucula ukusebenza kwengqondo.

Ukuba ulandela ukutya kwe keto, isibindi sakho siguqula ii-MCTs kwiietoni. Ezi ketoni zingumthombo ophambili wamandla kwiiseli zakho zobuchopho ().

Nangona ukusetyenziswa kweetoni ngengqondo yakho kubonisiwe ukuxhamla ezinye izifo ze-neurodegenerative ezinje nge-Alzheimer's kunye neParkinson, abukho ubungqina bokuba ii-MCTs njengomthombo weetoni zonyusa ukucaca kwengqondo (,).

Endaweni yoko, kukho ubungqina bokuba icaffeine esekofini yeyona nto inoxanduva lokunyusa ekujongeni kwengqondo kunye nokufumana ulwazi emva kokusela ikofu yebhotolo (,,,).

Ii-MCTs kwikofu yebhotolo inokunceda ukukhuthaza ukuzala kunye nokunceda ukunciphisa umzimba xa kusetyenziswa ukutya okunesithintelo sekhalori. Kwakhona, i-caffeine kunye nee-MCTs kwikofu yebhotolo inokunceda ukukhulisa amandla kunye nokugxila. Oko kwathiwa, uphando oluthe kratya luyafuneka.

Ikofu yebhotolo esezantsi

Kubalulekile ukuba uqaphele ukuba ikofu yebhotolo ayisiyondlela elungelelanisiweyo yokuqala usuku lwakho.

Ukutshintsha isidlo sakusasa esinesondlo kunye nekofu yebhotolo kususa izondlo ezininzi ezibalulekileyo. Ngapha koko, ukusela isiselo ukongeza kwisidlo sakusasa esiqhelekileyo kusenokwenzeka ukuba kongeza inani elikhulu leekhalori ezingafunekiyo.

Ngenxa yokuba zonke iikhalori kwisiselo zivela kumanqatha, uyaphoswa zezinye izakha mzimba ezinempilo ezinje ngeprotein, ifayibha, iivithamini kunye neeminerali.

Amaqanda amabini aqhekezwe ngesipinatshi, kunye nesiqingatha sekomityi (i-45 yeigram) ye-oatmeal ene-flaxseed kunye namajikijolo, sisidlo esinesondlo esinokwenza okuhle ngakumbi kumandla akho nakwimpilo yakho iphela kunokuhanjiswa kwekofu yebhotolo.

Inani eliphezulu lamafutha kwikofu yebhotolo nayo inokubangela ukungonwabi kwesisu kunye neminye imiba yesisu njengokuqunjelwa kunye norhudo, ngakumbi ukuba awusebenzisi ukusebenzisa amanqatha aphezulu.

Ngapha koko, ikofu yebhotolo inexabiso elikhulu le-cholesterol. Ngethamsanqa, i-cholesterol yokutya ayichaphazeli amanqanaba e-cholesterol yabantu kakhulu ().

Oko kwathiwa, malunga neepesenti ezingama-25 zabantu zithathwa njengabaphenduli be-cholesterol, nto leyo ethetha ukuba ukutya okune-cholesterol ephezulu kuyalinyusa igazi labo (,,).

Kulabo bathathelwa ingqalelo njengabaphendulayo, kunokuba luluvo olulungileyo ukuyeka ikofu yebhotolo.

Ngokukhetha ikofu yebhotolo ngaphezulu kwesidlo sakusasa esilungeleleneyo nesinempilo, uyaphoswa zizondlo ezininzi ezibalulekileyo ezifana neeprotein kunye nefayibha. Ikofu yebhotolo ikwanamafutha aphezulu, anokubangela iziphumo ebezingalindelekanga ezifana norhudo kwabanye abantu.

Gcina ulungelelwano engqondweni

Ukuba unqwenela ukuzama ikofu yebhotolo kwaye uyithande, qiniseka ukugcina ulungelelwano engqondweni.

Ukwenza okuseleyo ekudleni kwemini yakho kube nesondlo esaneleyo, qiniseka ukuba ugcwalisa iiprotheyini ezingaphezulu, iziqhamo, kunye nemifuno. Kuya kufuneka unciphise ukutya kwakho amanqatha kwezinye izidlo - ngaphandle kokuba ulandela ukutya kwe keto- kwaye ugcine ukutya kwakho okunamafutha kulungelelanisa usuku lonke.

Ikofu yebhotolo iphezulu kakhulu kumanqatha agcweleyo, ke ukubeka phambili imithombo yeoyile ye-mono- kunye ne-polyunsaturated efana neeavokhado, amandongomane, iimbewu, kunye neoyile yeentlanzi kulo lonke usuku yingcinga efanelekileyo.

Kwabo balandela ukutya kwe-ketogenic, gcinani engqondweni ukuba kukho ukutya okunesondlo kakhulu, okunamaqanda, iavokhado, kunye nesipinatshi esiphekwe kwioyile yekhokhonathi, onokuyikhetha endaweni yekofu yebhotolo ukubonelela umzimba wakho ngezakhamzimba iyayidinga.

Ukuba unayo ikofu yebhotolo kwisidlo sakusasa, qiniseka ukuba ulungelelanisa usuku lwakho kunye nemithombo ye-mono- kunye ne-polyunsaturated fat kwaye wandise ukutya kwakho imifuno, iziqhamo, kunye nokutya okune-protein kwezinye ukutya.

Umgca wezantsi

Ikofu yebhotolo sisiselo esidumileyo esiqukethe ikofu, ibhotolo, kunye neMCT okanye ioyile yekhokhonathi.

Kuthiwa ukunyusa imetabolism yakho kunye namanqanaba amandla, kodwa ezi ziphumo azikabonakali.

Nangona ikofu yebhotolo inokunceda abo batya ukutya okunoketogenic, zininzi iindlela ezisempilweni zokuqala usuku lwakho.