Umgubo weCoconut: Isondlo, izibonelelo kunye nokunye

Umxholo

• Yintoni umgubo we coconut?
• Umgubo wekhokhonathi awunayo i-gluten
• Izibonelelo zomgubo wekhokhonathi
• Zityebile kwizakhamzimba kunye namafutha aluncedo
• Igcina iswekile yegazi izinzile
• Ngamana unokukhuthaza ukwetyisa okunempilo
• Ngamana unokuphucula impilo yentliziyo
• Ngamana unokukunceda ukunciphisa umzimba
• Ngamana ungabulala iintsholongwane ezinobungozi kunye neentsholongwane
• Umgubo wekhokhonathi usebenzisa
• Ithelekisa njani nezinye iifluten-free flours?
• Umgca wezantsi

Umgubo wekhokhonathi yenye indlela eyahlukileyo kunomgubo wengqolowa.

Kuyaziwayo phakathi kwabathandi be-carb ephantsi kunye nalabo abanokunyamezela kwe-gluten.

Ukongeza kwiprofayili yokutya okunomdla, umgubo wekakhukhunathi unokubonelela ngezibonelelo ezininzi. Oku kubandakanya ukukhuthaza ukuzinza kweswekile yegazi, ukwetyisa okungcono, impilo yentliziyo, kunye nokuncipha komzimba.

Eli nqaku livavanya umgubo wekhokhonathi, kubandakanya isondlo, izibonelelo, kunye nendlela ethelekiswa nemveliso efanayo.

Yintoni umgubo we coconut?

Umgubo wekhokhonathi wenziwe ngenyama yekhokhonathi eyomileyo kunye nomhlaba.

Ivela kwiiPhilippines, apho yayiqala ukuveliswa njengemveliso yobisi lwekhokhonathi (1,).

Ngexesha lokuvelisa, iikhokhonathi ziqala ukuvuleka kwaye zikhutshwe ulwelo. Inyama yekhokhonathi iyakhutshwa, ihlanjwe, igalelwe, kwaye ixinaniswe ukwahlula izinto eziqinileyo kubisi. Le mveliso ibhakwa kubushushu obuphantsi de ibe yomile ngaphambi kokuba inyuswe ibe ngumgubo.

Umphumo omgubo omhlophe ujongeka kwaye uziva ufana nomgubo owenziwe ngeenkozo ezifana nengqolowa kwaye ubumnene kunencasa.

Umgubo wekhokhonathi wenziwe ngenyama eyomileyo kunye nomhlaba wekhokhonathi. Ubumnene kwinkcazo, ukuthungwa kwayo kuyafana nezinye iifolthi.

Umgubo wekhokhonathi awunayo i-gluten

Umgubo wekhokhonathi awunayo i-gluten, eyenza ukuba ibe lukhetho kubantu abaneemeko ezithile, ezinjengesifo se-celiac, ukungabikho komzimba kwengqolowa, okanye ubuntununtunu obungacaciyo.

IGluten liqela leeproteni ezifumaneka kwiingqolowa, kubandakanya ingqolowa, irhasi, nerye, kwaye kunzima ukwaphula ngexesha lokugaya. Ngamanye amaxesha, i-gluten inokubangela ukuphendula komzimba.

Abantu abanganyamezelaniyo ne-gluten banokuba neempawu ezisuka kwirhasi, iicramps, okanye urhudo ukuya kumonakalo wamathumbu kunye ne-malabsorption yezondlo (,,).

Abantu abanesifo se-celiac okanye i-allergies yengqolowa kufuneka baphephe zonke iinkozo ezine-gluten, ngelixa abo banobuntununtunu obunobuthathaka banokukhetha nokuba ukunciphisa okanye ukuphelisa ngokupheleleyo le protein ekutyeni kwabo.

Umgubo wekhokhonathi ubonelela ngenye indlela yengqolowa okanye enye imifuno enezinto ezinegluten.

Kukwakho ngokwendalo ukungabikho kokutya okuziinkozo, kuyenza ukuba ibe lukhetho oluthandwayo kwabo batya ukutya okuziinkozo, njengokutya kwepaleo.

Umgubo wekhokhonathi awunangqolowa. Oku kwenza ukuba kube yinto elungileyo kubantu abanesifo se-celiac, ukungabikho kwengqolowa, okanye ubuntununtunu obungacaciyo.

Izibonelelo zomgubo wekhokhonathi

Umgubo wekhokhonathi uneprofayili eyahlukeneyo yezondlo kwaye unokubonelela ngeendlela ezahlukeneyo zempilo.

Oko kwathiwa, zimbalwa izifundo ezivavanye ngokuthe ngqo umgubo wekhokhonathi. Izibonelelo zayo ezinokubakho zisekwe kuphando kwizakhamzimba zalo okanye izinto eziluncedo.

Zityebile kwizakhamzimba kunye namafutha aluncedo

Umgubo wekhokhonathi ubonelela ngeendlela ezahlukeneyo zezondlo, kubandakanya amafutha asempilweni. I-1/4-indebe (30-gram) yokukhonza iqulethe ():

• Iikhalori: 120
• IiCarbs: Iigrama ezili-18
• Iswekile: Iigrama ezi-6
• Ifayibha: Iigrama ezili-10
• Iprotheni: Iigrama ezi-6
• Amafutha: 4 iigrem
• Intsimbi: I-20% yexabiso lemihla ngemihla (DV)

Ukongeza ekubeni sisityebi kakhulu kwifayibha, umgubo wekhokhonathi ubonelela nge-chain-triglycerides (MCTs) kunye nentsimbi esekwe kwizityalo.

Ii-MCTs ziluhlobo lwamafutha adityaniswa nezibonelelo ezininzi, ezinje ngokuhla kobunzima, ukukhuselwa kwintsholongwane kunye neentsholongwane, kunye nokuphucula impilo yengqondo kunye nentliziyo (,,,).

Igcina iswekile yegazi izinzile

Umgubo wekhokhonathi upakishwe ngefayibha, enokukunceda ugcine amanqanaba eswekile egazini.

I-1/4-indebe (30-gram) ekhonza ibonelela nge-40% ye-DV yefayibha, okanye ama-3 kunye nama-10 amaxesha angaphezulu kwenani elifanayo lengqolowa epheleleyo okanye umgubo wokutya, ngokulandelelana ().

Ukutya okutyebileyo kwifayibha kunceda ukulawula amanqanaba eswekile yegazi ngokucothisa isantya iswekile engena ngayo kwigazi lakho.

Oku kuyinyani ngokukodwa kukutya okunotye kwifayibha enyibilikayo, eyenza ijeli ngexesha lokugaya. Umgubo wekhokhonathi uqulethe isixa esincinci sale fiber (,).

Ikwabeka kwinqanaba eliphantsi kwisalathiso se-glycemic (GI), okuthetha ukuba isonka kunye nezinto ezibhakiweyo ezenziwe kuyo azinakufane zifeze amanqanaba eswekile yegazi (1,).

Ngamana unokukhuthaza ukwetyisa okunempilo

Umxholo ophezulu wefayibha womgubo wekhokhonathi unganceda ekucoleni ukutya.

Uninzi lwefayibha yayo ayinyibiliki, eyongeza ubuninzi kwizitulo kwaye inceda ukuhambisa ukutya ngokutyibilikayo emathunjini akho, ukunciphisa amathuba okuqhinwa ().

Ukongeza, umgubo wekhokhonathi unamaxabiso amancinci anyibilikayo kunye nezinye iintsinga ezinokubila, ezondla iintsholongwane eziluncedo emathunjini akho.

Kananjalo, ezi bhakteriya zivelisa ii-acids ezinamafutha amancinci (i-SCFAs) ezinjenge-acetate, ipropionate, kunye ne-butyrate, zonke ezondla iiseli zakho zesisu (1,).

Ii-SCFAs zinokunciphisa ukudumba kunye neempawu ezinxulunyaniswa nokuphazamiseka kwamathumbu, ezinje ngesifo sokukrala kwamathumbu (IBD) kunye nesifo sengqondo samathumbu (IBS) (,,).

Ngamana unokuphucula impilo yentliziyo

Umgubo wekhokhonathi unokunceda kwimpilo yentliziyo.

Uphando lubonisa ukuba ukusebenzisa i-15-25 yeegram zecoconut fiber yonke imihla kunokunceda ukuthoba amanqanaba e-cholesterol egazini nge-11%, i-LDL (embi) ye-cholesterol nge-9%, kunye ne-triglycerides yegazi ukuya kuthi ga kwi-22% (1).

Ngaphezu, umgubo wekhokhonathi unika i-lauric acid, uhlobo lwamafutha ekucingelwa ukunceda ukubulala ibacteria enoxanduva lokwakha i-plaque kwimithambo yakho. Eli cwecwe linxulunyaniswa nesifo sentliziyo ().

Nangona kunjalo, olunye uphononongo lubonisa ukuba i-lauric acid ayinakuba nefuthe okanye iphakamise i-LDL (embi) ye-cholesterol, ngenxa yoko isiphumo se-lauric acid kwi-cholesterol sinokuhluka ngokwabantu (1,,).

Ngamana unokukunceda ukunciphisa umzimba

Umgubo wekhokhonathi unokukunceda uchithe ubunzima obugqithisileyo kuba ubonelela ngefayibha kunye neeproteni, izondlo ezibini ezibonisiweyo ukunciphisa indlala kunye nokutya (,).

Ukongeza, umgubo wekhokhonathi uqulethe ii-MCTs, ezingenakufane zigcinwe njengamafutha kuba zihamba ngqo kwisibindi sakho, apho zisetyenziselwa ukuveliswa kwamandla (21).

Ii-MCTs zinokunciphisa ukutya kwaye zenziwe ngumzimba wakho ngokwahlukileyo kunamafutha amade afumaneka kukutya okufana neminquma kunye namandongomane. Lo mahluko unokukunceda utshise iikhalori ezingaphezulu (22,).

Nangona kunjalo, oku kunokwenzeka ukuba kuncinci. Kuphononongo lwezifundo ezili-13, ukubuyisela amafutha aseludinini olude kunye nee-MCTs kuncede abathathi-nxaxheba ukuba baphulukane ne-1.1 yeepawundi (i-0.5 kg), ngokomndilili, ngaphezulu kweeveki ezi-3 nangaphezulu ().

Gcina ukhumbula ukuba iziphumo zokulahleka kobunzima be-MCTs zihlala zifuna ukuchitha isixa esikhulu kunokuba bekho kumgubo wekhokhonathi.

Ngamana ungabulala iintsholongwane ezinobungozi kunye neentsholongwane

Umgubo wekhokhonathi ucebile nge-lauric acid, uhlobo lwamafutha anokulwa nosulelo oluthile.

Nje ukuba ungene, i-lauric acid yenza ikhompawundi eyaziwa ngokuba yi-monolaurin. Uvavanyo lwe-tube-test lubonisa ukuba i-lauric acid kunye ne-monolaurin zinokubulala iintsholongwane eziyingozi, iibhaktheriya kunye nefungi (,).

Umzekelo, ezi khompawundi zibonakala zisebenza ngokukodwa ngokuchasene nosulelo olubangelwa IStaphylococcus aureus Iibhaktheriya kunye neCandida albicans Igwele (,,).

Nangona kunjalo, uphando oluthe kratya luyafuneka ebantwini.

Umgubo wekhokhonathi unokukhuthaza amanqanaba eswekile egazi kunye nentliziyo esempilweni. Ukongeza, inokuba neepropathi zokulwa ne-antibacterial kunye nokunceda ukwetyisa ukutya kunye nokwehla kobunzima, nangona uphando kwezi ndawo lilinganiselwe.

Umgubo wekhokhonathi usebenzisa

Umgubo wecoconut unokusetyenziswa kwiindlela zokupheka ezahlukeneyo, zombini zinencasa kwaye zinencasa.

Unokuyifaka endaweni yomnye umgubo xa usenza isonka, iikeyiki, iikeyiki, iimuffins, okanye ezinye izinto ezibhakiweyo. Khawukhumbule nje ukuba umgubo wekakhukhunathi uhlala uthatha ulwelo olungaphezulu kolunye umgubo. Ngesi sizathu, ayinakusetyenziswa njengendawo yokubuyisela enye kwenye.

Ukufumana iziphumo ezilungileyo, qalisa ngokufaka i-1/4 indebe (30 grams) yomgubo wekakhukhunathi kwikomityi nganye (120 gram) yomgubo wokutya. Unokufuna ukuzama ukwandisa inani lilonke lotywala ngexabiso lomgubo wekhokhonathi owongezileyo.

Umzekelo, ukuba usebenzise ikomityi ye-1/4 (30 gram) yomgubo wekhokhonathi, qiniseka ukuthulula ngekomityi ye-1/4 (60 ml) yolwelo olongezelelweyo.

Khumbula ukuba umgubo wekhokhonathi uhlala uxinekile kuneminye umgubo kwaye awubophi ngokulula.

Ababhaki bahlala becebisa ukuba uyixube neminye imigubo okanye ungeze iqanda elinye kwikomityi enye ye-1/4 (30 yeigram) yomgubo wekhokhonathi ukunceda imveliso yakho yokugqibela ibe yimbumba ye-fluffier.

Lo mgubo ukhethekileyo unokusetyenziswa njengesonka okanye ukujija isuphu kunye neesityu. Ngaphezulu, unokuyisebenzisa njengearhente ebophayo kwi-burger okanye kwimifuno yokupheka isonka, kunye nokwenza i-pizza crust okanye isonge i-pizza.

Umgubo wekhokhonathi ungasetyenziswa kwiindlela zokupheka ezahlukeneyo, kubandakanya izinto ezibhakiweyo, iipust crust, isongelo, isuphu, isitshixo, iburger, kunye nenyama kunye nesonka semifuno.

Ithelekisa njani nezinye iifluten-free flours?

Umgubo wekhokhonathi uhlala uthelekiswa neminye imifuno engenalo igluten, enje nge-almond, i-hazelnut, i-amaranth kunye ne-chickpea flours.

Nangona zonke zizityebi kwizondlo, iiprofayili zazo zesondlo ziyahluka kakhulu.

Kunye ne-chickpea kunye ne-amaranth flours, umgubo we coconut uphakathi kwamafutha atyebileyo kwaye atyebile kwii-carbs ().

Nge-6 gram ngekomityi ye-1/4 (i-30 gram), inika iprotein encinci kune-chickpea kunye ne-almond flours kodwa ejikeleze isixa esifanayo njenge-hazelnut kunye ne-amaranth

Ngokukodwa, iyaqhayisa ngama-2-3 amaxesha ngaphezulu kwefayibha kunezinye iifluten-free flours. Ikwalulamile kwincasa kunye nolunye uhlobo olunokubakho kwi-almond kunye ne-hazelnut flours for abo bagulayo kumandongomane.

Ngapha koko, umgubo wekhokhonathi uhlala usezantsi kumafutha e-omega-6 - abantu abadla ngokuwasebenzisa kakhulu kunamanye amafulawa angenayo i-gluten ().

Oku kubalulekile kuba ukutya okuphezulu kakhulu kumafutha e-omega-6 kwaye kuncinci kumafutha e-anti-inflammatory omega-3 acingelwa ukuba anegalelo ekuvukeleni, okunokunyusa umngcipheko wesifo (,).

Phakathi kwe-gluten-free flours, umgubo wekakhukhunathi uphezulu kwi-carbs kunye ne-fat fat. Nangona kunjalo, ityebile kakhulu kwifayibha, isezantsi kumanqatha e-omega-6, kwaye inamandla kwincasa.

Umgca wezantsi

Umgubo wekhokhonathi ngumgubo ongenagluten owenziwe kuphela kwiicoconuts.

Zityebile kwi-fiber kunye nee-MCTs, inokuthi ikhuthaze iswekile yegazi ezinzileyo, ukugaya okuhle, kunye nempilo yentliziyo. Inokuphinda inyuse ukulahleka kobunzima kwaye ilwe nosulelo oluthile.

Ngaphezulu, iyanandi kwaye iyasebenziseka, isenza ukhetho olukrelekrele xa ukhetha ezinye iindlela zomgubo.