Ubisi lweCoconut: Izibonelelo zezeMpilo kunye nokuSebenzisa

Umxholo

• Yintoni Ubisi lweCoconut?
• Yenziwe Njani?
• Umxholo weSondlo
• Iziphumo kubunzima kunye neMetabolism
• Iziphumo kwiCholesterol kunye neMpilo yeNtliziyo
• Ezinye iziBonelelo zezeMpilo ezinokubakho
• Iziphumo ebezingalindelekanga ezinokubakho
• Indlela yokuyisebenzisa
• Izimvo zokudibanisa nokutya kwakho
• Uyikhetha njani eyona Milk yeCoconut ilungileyo
• Umgca osezantsi

Ubisi lwekhokhonathi kutshanje luye lwathandwa kakhulu.

Yindlela emnandi yobisi lwenkomo olunokubonelela ngenani lezibonelelo zezempilo.

Eli nqaku lijonga ngokubanzi ubisi lwekhokhonathi.

Yintoni Ubisi lweCoconut?

Ubisi lwekhokhonathi luvela kwinyama emhlophe yekhokhonathi emdaka evuthiweyo, ezisisiqhamo somthi wekhokhonathi.

Ubisi lunobungqingqwa obungqindilili kunye nobutyebi obucekeceke.

I-Thai kunye nezinye iicuisine ezikumazantsi mpuma eAsia zibandakanya olu bisi. Kukwayaziwa kakhulu eHawaii, eIndiya nakwamanye amazwe akuMzantsi Melika naseCaribbean.

Ubisi lwekhokhonathi akufuneki lubhidaniswe namanzi ecoconut, afunyanwa ngokwendalo kwiicoconut eziluhlaza ezingafakwanga.

Ngokungafaniyo namanzi ekhokhonathi, ubisi alwenzeki ngokwendalo. Endaweni yoko, inyama eqinileyo yekhokhonathi ixutywe namanzi ukwenza ubisi lwekhokhonathi, elimalunga ne-50% yamanzi.

Ngokwahlukileyo, amanzi ecoconut amalunga ne-94% yamanzi. Inamafutha amancinci kakhulu kwaye izondlo zimbalwa kakhulu kunobisi lwekhokhonathi.

Ubisi lwekhokhonathi luvela kwinyama yekhokhonathi emdaka evuthiweyo. Isetyenziswa kwizidlo ezininzi zemveli kwihlabathi liphela.

Yenziwe Njani?

Ubisi lwekhokhonathi luhlelwa njengobunzima okanye obhityileyo ngokusekwe kukungaguquguquki kunye nokuba lwenziwa kangakanani.

• Ukutyeba: Inyama yekhokhonathi eqinileyo icocwe kancinci kwaye iyabiliswa okanye ifakwe emanzini. Umxube uxinaniswe nge-cheesecloth ukuvelisa ubisi lwekhokhonathi.
• Ubhitye: Emva kokwenza ubisi lwekhokhonathi elingqingqwa, ikhokhonathi egayiweyo esele kwi-cheesecloth iyanyinyitheka emanzini. Inkqubo yokuhluza iyaphinda-phinda ukuvelisa ubisi olucekeceke.

Kwindawo yokutya yendabuko, ubisi lwekhokhonathi eshinyeneyo lusetyenziswa kwiidizethi nakwisosi eshinyeneyo. Ubisi oluqinileyo lusetyenziswa kwiisuphu nakwiisosi ezibhityileyo.

Uninzi lobisi lwekhokhonathi enkonkxiweyo luqukethe indibaniselwano yobisi olucekeceke nolungqingqwa. Kwakhona kulula kakhulu ukwenza ubisi lwekhokhonathi ekhaya, uhlengahlengise ubukhulu ngokuthanda kwakho.

Ubisi lwekhokhonathi lwenziwa ngokugoba inyama ukusuka kwikhokhonathi emdaka, ukuyigalela emanzini emva koko uyihlambe ukuze ivelise ubumbano olufana nobisi.

Umxholo weSondlo

Ubisi lwekhokhonathi kukutya okuphezulu kweekhalori.

Malunga ne-93% yeekhalori zayo zivela kumanqatha, kubandakanya amafutha agcweleyo abizwa ngokuba yi-medium-chain triglycerides (MCTs).

Ubisi lukwangumthombo olungileyo weevithamini kunye neeminerali. Ikomityi enye (240 iigrem) iqulethe (1):

• Iikhalori: 552
• Amafutha: 57 iigrem
• Iprotheni: 5 iigrem
• IiCarbs: Iigrama ezili-13
• Ifayibha: 5 iigrem
• Vitamin C: I-11% ye-RDI
• Umntu: I-10% ye-RDI
• Intsimbi: Iipesenti ezingama-22 ze-RDI
• Magnesium: Iipesenti ezingama-22 ze-RDI
• Potassium: I-18% ye-RDI
• Ibhrasi: Iipesenti ezingama-32 ze-RDI
• Imanganizi: I-110% ye-RDI
• Selenium: Iipesenti ezingama-21 ze-RDI

Ukongeza, ezinye iingcali zikholelwa ekubeni ubisi lwekhokhonathi luqukethe iiproteni ezizodwa ezinokubonelela ngezibonelelo zezempilo. Nangona kunjalo, uphando oluninzi luyafuneka ().

Ubisi lwekhokhonathi luphezulu kwiikhalori kunye namafutha athambileyo. Iqulethe nezinye izondlo.

Iziphumo kubunzima kunye neMetabolism

Kukho ubungqina bokuba amafutha e-MCT kubisi lwekhokhonathi anokunceda ekunciphiseni ubunzima, ukubunjwa komzimba kunye ne-metabolism.

I-Lauric acid yenza malunga neepesenti ezingama-50 zeoyile yekhokhonathi. Inokuhlelwa njengombini we-asidi ye-fatty okanye i-chain-medium, njengoko ubude bayo beetyathanga kunye neziphumo ze-metabolic ziphakathi kwezi zimbini ().

Kodwa ioyile yekhokhonathi ikwaqulathe i-12% yeetyetyana ezinamafutha acid aphakathi- icricric acid kunye neaplicic acid.

Ngokungafaniyo namanqatha amade ombane, ii-MCTs zisuka kwindlela yokugaya ngqo kwisibindi sakho, apho zisetyenziselwa amandla okanye imveliso yeetone. Kunqabile ukuba zigcinwe njengamafutha (4).

Uphando lukwacebisa ukuba ii-MCTs zinokunceda ukunciphisa ukutya kunye nokunciphisa ukutya kweekhalori xa kuthelekiswa namanye amafutha (,,,).

Kwisifundo esincinci, amadoda atyebe kakhulu atye iigramu ezingama-20 zeoyile ye-MCT kwisidlo sakusasa atya iikhalori ezimbalwa ezingama-272 ngesidlo sasemini kunalezo zitya ioyile yengqolowa ().

Ngaphezulu, ii-MCTs zinokunyusa inkcitho yekhalori kunye nokutsha kwamafutha- ubuncinci okwethutyana (,,).

Nangona kunjalo, amanani amancinci ee-MCTs afumaneka kubisi lwecoconut akunakulindeleka ukuba abe neziphumo ezibonakalayo kubunzima bomzimba okanye imetabolism.

Izifundo ezimbalwa ezilawulwayo kubantu abatyebe kakhulu kunye nabantu abanesifo sentliziyo bacebisa ukuba ukutya ioyile yekhokhonathi kunciphise umjikelo wesinqe. Kodwa ioyile yekhokhonathi ayinaziphumo kubunzima bomzimba (,,).

Akukho zifundo ziye zavavanya ngokuthe ngqo ukuba ubisi lwecoconut lubuchaphazela njani ubunzima kunye imetabolism. Izifundo ezongezelelweyo ziyafuneka ngaphambi kokuba kwenziwe naliphi na ibango.

Ubisi lwekhokhonathi luqulethe inani elincinci le-MCTs. Nangona ii-MCT zinokunyusa imetabolism kwaye zikuncede uphulukane namanqatha esisu, amanqanaba asezantsi kubisi lwecoconut akunakulindeleka ukuba achaphazele ukwehla kobunzima.

Iziphumo kwiCholesterol kunye neMpilo yeNtliziyo

Kuba ubisi lwekhokhonathi luphezulu kakhulu kumanqatha agcweleyo, abantu banokuzibuza ukuba lukhetho olusempilweni ngentliziyo.

Uphando oluncinci kakhulu luvavanya ubisi lwekhokhonathi ngokukodwa, kodwa olunye uphando lubonisa ukuba lunokunceda abantu abanamanqanaba aqhelekileyo okanye aphezulu e-cholesterol.

Uphononongo lweeveki ezisibhozo kumadoda angama-60 lafumanisa ukuba isidudu sobisi lwekhokhonathi sehlise “okubi” i-LDL cholesterol ngaphezu kwesidudu sobisi lwe-soy. Isidudu sobisi lwekhokhonathi siphinde sakhulisa i-cholesterol "ye-HDL" entle nge-18%, xa kuthelekiswa ne-3% kuphela yesoya ().

Uninzi lwezifundo zeoyile yekhokhonathi okanye iiflakes zikwafumene ukuphuculwa kwe-cholesterol "embi" ye-LDL, "elungileyo" i-cholesterol ye-HDL kunye / okanye amanqanaba e-triglyceride (,,,,).

Nangona kwizifundo ezithile amanqanaba e-cholesterol e-LDL enyukile ekuphenduleni kumanqatha ecoconut, i-HDL nayo inyukile. I-Triglycerides yehlile xa ithelekiswa namanye amafutha (,).

I-lauric acid, eyona asidi inamafutha kwi coconut fat, inokuphakamisa i-cholesterol "embi" ye-LDL ngokunciphisa umsebenzi wee-receptors ezicacisa i-LDL egazini lakho ().

Izifundo ezibini kubantu abafanayo zibonisa ukuba impendulo ye-cholesterol kwi-lauric acid inokuhluka ngokwahlukeneyo. Inokuxhomekeka nakwisixa ekutyeni kwakho.

Kwisifundo sabasetyhini abasempilweni, ukutshintsha i-14% yamafutha e-monounsaturated acid ane-lauric acid ephakanyiswe "kakubi" i-cholesterol ye-LDL malunga ne-16%, ngelixa ukubuyisela i-4% yala mafutha nge-lauric acid kolunye uphononongo kube nefuthe elincinci kwi-cholesterol (,).

Ngokubanzi, amanqanaba e-cholesterol kunye ne-triglyceride ayaphucuka ngokutya ikhokhonathi. Kwiimeko apho i-cholesterol "embi" ye-LDL inyuka, "elungileyo" i-HDL inyuka nayo.

Ezinye iziBonelelo zezeMpilo ezinokubakho

Ubisi lwekhokhonathi lunokuthi:

• Ukunciphisa ukudumba: Izifundo zezilwanyana zifumanise ukuba isicatshulwa secoconut kunye neoyile yekhokhonathi kunciphise ukudumba kunye nokudumba kwiigundane ezenzakeleyo kunye neempuku (,,).
• Ukunciphisa ubungakanani besilonda esiswini: Kwisifundo esinye, ubisi lwekhokhonathi linciphise ubungakanani besilonda esiswini kwiigundane ngama-54% -isiphumo esithelekiswa nefuthe leziyobisi ezichasayo ().
• Ukulwa neentsholongwane kunye neebhaktheriya: Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba i-lauric acid inokunciphisa amanqanaba eentsholongwane kunye neebhaktiriya ezibangela usulelo. Oku kubandakanya abo bahlala emlonyeni wakho (,,).

Gcina ukhumbula ukuba ayizizo zonke izifundo ezazisiphumo sobisi lwekhokhonathi ngokukodwa.

Izifundo zezilwanyana kunye neetyhubhu zovavanyo zibonisa ukuba ubisi lwekhokhonathi lunokunciphisa ukudumba, lwehlise ubungakanani besilonda kwaye lilwe neentsholongwane kunye neebhaktiriya ezibangela usulelo- nangona ezinye izifundo zingakhange zivavanye kuphela ubisi lwekhokhonathi.

Iziphumo ebezingalindelekanga ezinokubakho

Ngaphandle kokuba uxabisa iikhokhonathi, ubisi akunakulindeleka ukuba lube neziphumo ezibi. Xa kuthelekiswa ne-nut yomthi kunye ne-peanut allergies, ii-coconut allergies zinqabile ().

Nangona kunjalo, ezinye iingcali zokuphazamiseka kokugaya ukutya zincoma ukuba abantu abane-FODMAP yokunyamezelana banciphise ubisi lwekhokhonathi kwi-1/2 indebe (120 ml) ngexesha.

Iindidi ezininzi ezinamathanga ziqulathe i-bisphenol A (BPA), ikhemikhali enokungena ngaphakathi kwi-linings yokutya. I-BPA inxulunyaniswe neengxaki zokuzala kunye nomhlaza kwizifundo zezilwanyana kunye noluntu (,,,,,).

Ngokukodwa, ezinye iimveliso zisebenzisa ukupakishwa kwe-BPA-yasimahla, ekucetyiswa ukuba ukhetha ukutya ubisi lwekhokhonathi enkonkxiweyo.

Ubisi lwekhokhonathi lukhuselekile kubantu abaninzi abangadibaniyo nekhokhonathi. Kungcono ukhethe iitoti ezingenasimahla ze-BPA.

Indlela yokuyisebenzisa

Nangona ubisi lwekhokhonathi lusondlo, lukwanazo neekhalori ezininzi. Gcina oku engqondweni xa usongeza ekutyeni okanye usisebenzisa kwiiresiphi.

Izimvo zokudibanisa nokutya kwakho

• Faka iipunipoli ezimbalwa (30-60 ml) kwikofu yakho.
• Yongeza isiqingatha sekomityi (120 ml) kwi-smoothie okanye kwi-protein shake.
• Thela isixa esincinci ngaphezulu kwamajikijolo okanye usike ipapaya.
• Yongeza amacephe ambalwa (30-60 ml) kwi-oatmeal okanye enye ingqolowa ephekiweyo.

Uyikhetha njani eyona Milk yeCoconut ilungileyo

Nazi iingcebiso ezimbalwa zokukhetha ubisi lwekhokhonathi olungcono:

• Funda ilebheli: Nanini na xa kunokwenzeka, khetha imveliso equlathe kuphela ikhokhonathi kunye namanzi.
• Khetha iitoti ezingenasimahla ze-BPA: Thenga ubisi lwekhokhonathi kwiinkampani ezisebenzisa iitoti ezingenasimahla ze-BPA, ezinje ngeHlathi leNdalo kunye nexabiso leNdalo.
• Sebenzisa iibhokisi: Ubisi lwecoconut olungaswiti kwiibhokisi zihlala ziqukethe amanqatha amancinci kunye neekhalori ezimbalwa kunokhetho olunkonkxiweyo.
• Yiya ekukhanyeni: Ukukhetha ikhalori esezantsi, khetha ukukhanya ubisi lwekhokhonathi enkonkxiweyo. Iyacutheka kwaye iqulethe malunga neekhalori ezili-125 ngekomityhi nganye ye-1/2 (120 ml) (36).
• Yenza eyakho: Ngobisi lwekhokhonathi olusandul 'ukutsha nolusempilweni, yenza ngokwakho ngokudibanisa iikomityi eziyi-1.5-2 (355-470 ml) zekhokhonathi engafakwanga iswekile eneekomityi ezi-4 zamanzi ashushu, emva koko uxinzeleleke kwitsheki.

Ubisi lwekhokhonathi lunokusetyenziswa kwiindlela ezahlukeneyo zokupheka. Ngokuqhelekileyo kungcono ukhethe ubisi lwekhokhonathi kwiibhokisi okanye uzenzele ekhaya.

Umgca osezantsi

Ubisi lwekhokhonathi kukutya okumnandi, okunesondlo kunye nokuguquguqukayo okufumaneka ngokubanzi. Inokwenziwa kwakhona ngokulula ekhaya.

Igcwele izondlo ezibalulekileyo ezifana ne-manganese kunye nobhedu. Ukubandakanya izixa ezilinganiselweyo ekutyeni kwakho kunokunyusa impilo yentliziyo yakho kunye nokubonelela ngezinye izibonelelo ngokunjalo.

Ukufumana olu hlobo lobisi lunencasa, zama ukusebenzisa ubisi lwekhokhonathi namhlanje.