Yonke into omele uyazi malunga neCoconut Oli

Umxholo

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Emva kokuba ihlanjululwe ngenxa ye-fat saturated content content, i-coconut oil inikwe ubomi besibini njenge (gasp!) Ngamafutha anempilo. Kwaye ngelixa ukusela ngecephe kusengeyombono ilungileyo, ngokuqinisekileyo kuya kufuneka uqwalasele ukongeza ioyile ekutyeni kwakho.

Ewe, ioyile yekhokhonathi iphantse ibe ngama-90 eepesenti ezityebileyo, kodwa ayingawo onke amafutha ahleliyo alinganayo. "Amafutha agcweleyo kwioyile yekhokhonathi ubukhulu becala yi-lauric acid, isetyana eliphakathi eligcwele i-fatty acid ebonakala inefuthe elingathathi hlangothi kwimpilo yentliziyo xa kuthelekiswa namafutha atyetyisiweyo amade afumaneka kwizinyama nakwiimveliso zobisi," utshilo uWendy Bazilian, RD, umbhali we Ukutya kweSuperFoodsRx.

Oku kusengqiqweni ukuthathela ingqalelo abemi beentlanga abatya izixa ezikhulu zeemveliso zecoconut, ezinje ngeSri Lanka, banezinga eliphantsi lesifo sentliziyo kunabantu baseMelika. Olunye uphando lude lucebise ukuba ioyile yekhokhonathi inokuphucula ngokumangalisayo amanani e-cholesterol ngokuvuselela ii-enzymes emzimbeni ophula amanqatha.

I-Bazilian yongeza ukuba amafutha aphakathi aguqulwa abe yi-metabolized ngokulula kumandla esibindi, oku kuthetha ukuba kunokwenzeka ukuba agcinwe njenge-padding eyongezelelweyo emathangeni akho ukuba ugcina iikhalori zakho zizonke. "Ukuya kwi-1 ukuya kwi-2 yeetispuni zeoyile yekhokhonathi ngosuku, kuxhomekeke kwiimfuno zekhalori nganye, kunokuba sisongezo esisempilweni kwaye esimnandi kwindlela otya ngayo xa ususa ezinye iikhalori ezingaphilanga," utshilo uBazilian."Kodwa musa ukukholelwa i-hype yokuba ukongeza ioyile yekhokhonathi kwisidlo sakho kunokukunceda uchithe inqwaba yamafutha omzimba."

Obunye ubungqina bokuba ioyile yekhokhonathi lulongezo olufanelekileyo kwi-pantry yakho: I-acid ye-Lauric ibonakala inezinto zokulwa ne-antibacterial, kwaye uphononongo lubonisa ukuba ioyile yetropiki (ngakumbi iintlobo zeentombi) iqulethe intaphane yee-antioxidants ezinokunceda ukunkqonkqoza iselfowuni eyonakalisayo mahala iiradicals ekucingelwa ukuba zikhawulezisa ukwaluphala kunye nezifo. Ngaphezulu, ioyile yekhokhonathi ikwasisithambisi esikhulu solusu.

Uyikhetha njani ioyile yeCoconut

Ioyile yeKhokhonathi ebhalwe "virgin" okanye "extra virgin" itsalwa kwinyama yekhokhonathi kusetyenziswa iindlela ezicekethekileyo ezifana nokucofa okubandayo. "Olu hlobo lweoyile luya kuba ne-antioxidants eninzi kunye nencasa eyomeleleyo yecoconut kunye nevumba," utshilo u-Bazilian. Ukugqibelela kwibhetshi yee-brownies okanye i-curry enevumba elimnandi.

Awukakulungeli ukuya kwi-loco ye-coco flavour? Zama ioyile yekhokhonathi ecokisekileyo (ngamanye amaxesha ibhalwe ukuba "ngumthengisi-oxinzelelweyo"), eqhubekekayo isenziwa ukuba incasa kunye nevumba elingathathi hlangothi. Ioyile yekhokhonathi esulungekisiweyo ikwanendawo yomsi ephezulu kunentombi enyulu, ke uBazilian uthi ungayisebenzisela ukupheka ukushisa okuphezulu okufana nokuqhotsa okanye xa usenza izitya ezinjengamaqanda aqhuqhiweyo kwaye ungafuni ukuba incasa njengeholide yaselwandle. . Kodwa ucebisa ukuba aphande ngeempawu kwi-intanethi ukufumana ezo zinqanda ukusebenzisa iikhemikhali ezirhabaxa ukucokisa ioyile yekhokhonathi.

Zombini ezi zinto zicinezelweyo kubanda kwaye zinobomi obude obude (malunga neminyaka emi-2 ngaphandle kwefriji), okuthetha ukuba akukho xhala malunga neoyile yekhokhonathi ehamba rancid kunokuba kukho ioyile ethe kratya njengeflakisi okanye ioyile ye-oliva eyintombi.

Ezona ndlela zilungileyo zokupheka ngeoyile yeCoconut

Ioli yecoconut ineendlela ezahlukeneyo zokusetyenziswa ekhitshini. Yongeza i-tropical flare kwezi zokutya zintandathu.

1.Iimpahla ezibhakiweyo: Ngenxa yokuba inyamezela amaqondo obushushu aphezulu, ioyile yekhokhonathi ithatha indawo ephawulekayo yebhotolo, ukunciphisa, okanye ezinye iioyile zemifuno kwi-Paleo-efanele ukubhaka iiresiphi ezilungileyo. I-Scones, iikeyiki, iimuffins, i-brownies kunye neicookies ziya kuba nokukhanya ongenakufumana ngebhotolo.

Kuba iqinile kubushushu begumbi, ioyile yekhokhonathi kufuneka inyibilike ngaphambi kokusetyenziswa kwindawo yokubhaka. Ukwenza njalo, beka ingqayi kwisitya okanye epanini ngamanzi ashushu kwaye uhlale imizuzu embalwa. Ukuba uxuba kunye naziphi na izithako ezibandayo, qiniseka ukuba ugxobhoze ioli ngokukhawuleza ukuze ingaqini kwaye yenze i-clumps. Kwimo yayo eqinileyo, ioyile yekhokhonathi isebenza ngokuqaqambe njengokhetho olungena-bisi kwiiresiphi apho usika ibhotolo eqinileyo okanye ufinyeze kwizithako ezomileyo, ezinje ngee-crust crusts.

Ngokubanzi unokufaka endaweni yeoyile yekhokhonathi enye-nganye-ibhotolo okanye ezinye ioyile kwiindlela zokupheka, nangona unokufuna ukongeza idash okanye ezimbini zayo nayiphi na into engamanzi iresiphi yakho ifuna ukubuyekeza ukufuma okungaphezulu ibhotolo eboleka izinto ezibhakiweyo . Ungaphinda ubeke isiqingatha sebhotolo kwi-oyile yekhokhonathi ukunciphisa nayiphi na incasa yekhokhonathi. (Akukho sidingo sokuhlengahlengisa enye into kule meko.)

2. IGranola: Yamkela ihippie yakho yangaphakathi kwaye ubhake iibhetshi zegranola eyenziwe ekhaya usebenzisa ioyile yekhokhonathi, eboleka ivumba elingenakuphikiswa kwii-oats zakho kunye namandongomane. Ngelixa ioyile yemifuno kunye ne-nut i-oxidize kumaqondo obushushu aphezulu, okukhokelela kwincasa "yokucima" kunye neenzuzo ezimbalwa zempilo, ioyile yekhokhonathi inokumelana nesithando somlilo esiyi-oveni yakho ingonakaliswa.

3. Imifuno eyosiweyo: Ngexesha elizayo xa ugoba ibhetshi yemifuno yasebusika enentliziyo efana nebutternut squash, iitapile, iibeet, okanye iRutabaga, zama ukuyiphosa ngomxube weoyile yekhokhonathi, incindi yelamuni, ityme okanye irosemary, ityuwa, kunye nepepile ukuze ibe nomtsalane intwana yekhokhonathi.

4. Iipopika: Ezo kernels zivele kamnandi xa zifakwe epanini ngecephe leoyile yekhokhonathi, la mafutha angayinto nje enokwenzeka ukuba yenzeke kwipopcorn ukusukela kwimicrowave.

5. Iibhotoloza zenut: Phula iprosesa yokutya kwaye usile kunye iikomityi ezi-2 zamandongomane afana ne-almonds, i-pecans, okanye i-cashews kunye ne-2 tablespoons yeoli yekhokhonathi ide igudiswe kwaye ibhotolo. Kuba unokwenza ngokwezifiso ibhetshi nganye ngokongeza ubusi, isiraphu yemaple, isinamoni, imbewu yeflakisi, okanye ikofu ephantsi, awunakuze uthenge ibhotolo yepeanut kwakhona.

6. UMayo: Ukuba ixesha le Umpheki ophezulu Ngaba urhawuzelela ukwamkela umntwana wakho ongaphakathi uJulia, zama ukujijisa eyakho imayonnaise. Kodwa ukujija, galela kwisiqingatha seoyile yeoyile kunye nesiqingatha esinyibilikiweyo seoyile yekhokhonathi.

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