Uyitya njani ioyile yeCoconut, kwaye ungakanani ngosuku?

Umxholo

• Imilinganiselo esetyenziswa kwizifundo
• Ipesenti yedosi
• Imilinganiselo eLungisiweyo
• Yimalini ioyile yeCoconut ngosuku?
• Uyitya njani ioyile yeCoconut
• Yisebenzise ekuphekeni
• Yisebenzise kwiiresiphi
• Yongeza kwiKofi okanye kwiTi
• Kuthekani Ngezincedisi?
• Iikhalori zisabalile
• Thatha uMyalezo waseKhaya

Ioyile yekhokhonathi inezibonelelo zempilo ezinomdla kakhulu.

Kubonakalisiwe ukwandisa imetabolism, ukunciphisa indlala kunye nokunyusa i-HDL ("elungileyo") ye-cholesterol, ukubala nje ezimbalwa.

Nangona kunjalo, abantu abaninzi badidekile malunga nokuba bathathe kangakanani kwaye bayitya njani.

Eli nqaku licacisa ukuba ungayifaka njani ioyile yekhokhonathi ekudleni kwakho kunye neyona mali ifanelekileyo unokuyithatha.

Imilinganiselo esetyenziswa kwizifundo

Inani lezifundo ziphande izibonelelo zeoyile yekhokhonathi, uninzi lwazo lubangelwa ngumxholo wayo ophakamileyo we-chain-triglycerides (MCTs).

Ipesenti yedosi

Ngamanye amaxesha, isixa seoyile esinikiweyo yipesenti yeekhalori zizonke, ezahluka ukusuka komnye umntu ukuya komnye.

Kwizifundo ezithathu ezifanayo, indibaniselwano yeoyile yekhokhonathi kunye nebhotolo yayiyeyona mithombo yamanqatha iphambili kwi-40% yokutya okunamafutha. Abasetyhini abanobunzima obuqhelekileyo bafumana ukonyuka okwethutyana kwinqanaba lokunciphisa umzimba kunye nenkcitho yekhalori (,,).

Kwisifundo ngokuthelekisa iimpembelelo zamafutha ahlukeneyo kumanqanaba e-cholesterol, ukutya okune-20% yeekhalori zizonke kwioyile yekhokhonathi ephakamisa i-cholesterol ye-HDL kwabasetyhini kodwa hayi emadodeni. Ukongeza, kwaboniswa ukukhulisa i-cholesterol ye-LDL ngaphantsi kwebhotolo ().

Kwisifundo ngasinye kwezi, umntu odla ii-kilojoule ezingama-2 000 kulondolozo lobunzima unokubandakanya i-36-39 gram yeoyile yekhokhonathi ngosuku njengenxalenye yokutya okuxubekileyo.

Imilinganiselo eLungisiweyo

Kwezinye izifundo, umntu ngamnye othathe inxaxheba usebenzisa inani elifanayo leoyile ngaphandle kokutya ikhalori.

Kwisifundo esinye, abantu abatyebe ngokugqithisileyo okanye abatyebe kakhulu abathatha amacephe ama-2 (30 ml) yeoyile yekhokhonathi ngosuku iiveki ezi-4 balahlekelwe ngumndilili we-1.1 yeesentimitha (2.87 cm) ezinqeni zabo ().

Ngaphezulu, abathathi-nxaxheba baphulukene nobunzima ngaphandle kokuthintela ngabom iikhalori okanye ukwandisa umsebenzi womzimba ().

Kwesinye isifundo, abafazi abatyebe kakhulu bathathe iipunipoyi ezi-2 (30 ml) yekhokhonathi okanye ioyile yeembotyi zesoya ngelixa besitya kuthintelwe ikhalori. Ubungakanani besinqe sabo banciphile kwaye i-HDL ye-cholesterol inyukile, ngelixa iqela lolawulo lalinempendulo echaseneyo ().

Okukwintsusa:

Kwizifundo, ioyile yekhokhonathi inezibonelelo xa inikwa idosi emiselweyo okanye njengepesenti yokutya okupheleleyo kwekhalori.

Yimalini ioyile yeCoconut ngosuku?

Izifundo zifumanise ukuba iicephe ezi-2 (30 ml) zibonakala njengethamo elisebenzayo.

Oku kubonisiwe ukuba kuxhamle ubunzima, kunciphise amanqatha esiswini kunye nokuphucula amanye amakishayo ezempilo (,).

Olunye uphononongo lusetyenzisiwe ukuya kuthi ga kwiipunipoyi ze-2.5 (39 gram) ngemini, kuxhomekeke kukutya kwekhalori (,,,).

Iipunipoli ezimbini zibonelela malunga ne-18 yeegram ze-triglycerides eziphakathi, eziphakathi kwe-15-30 gram ebonakalise ukonyusa inqanaba lokutya ().

Ukutya amacephe ama-2 (30 ml) ngemini sisixa esisiso esishiya igumbi lamanye amafutha asempilweni ekutyeni kwakho, njengamantongomane, ioyile ye-olive eyintombi kunye neeavokhado.

Nangona kunjalo, qala kancinci ukuphepha isicaphucaphu kunye nezihlalo ezikhululekileyo ezinokubakho ngokutya kakhulu. Thatha itispuni e-1 ngemini, ukonyuka kancinci uye kwiicephe ezi-2 ngosuku ngaphezulu kweeveki ezi-1-2.

Okukwintsusa:

Ukusetyenziswa kweepunipoli ezi-2 ngosuku kwanele ukufezekisa izibonelelo zempilo, kodwa kungcono ukusebenza kule mali ngokuthe ngcembe.

Uyitya njani ioyile yeCoconut

Zininzi iindlela zokufaka le oyile kwisidlo sakho.

Yisebenzise ekuphekeni

Ioyile yekhokhonathi ilungele ukupheka kuba phantse iipesenti ezingama-90 zee-acid zayo zizele, ziyenza izinzile kakhulu kumaqondo aphezulu obushushu.

Inendawo ephezulu yomsi ye-350 ° F (175 ° C).

Ioyile yekhokhonathi iyomelele ngokuqinileyo kubushushu begumbi kwaye iyanyibilika kwi-76 ° F (24 ° C). Ke yigcine ekhabhathini, endaweni yesifriji, ukuze igcineke lula.

Ngexesha leenyanga ezibandayo, kunokuba nzima kwaye kube nzima ukukhupha isitya. Oku kunokulungiswa ngokubetha ngomxube wombane okanye kwi-blender.

Nazi izimvo ezininzi zokupheka:

• Ukujija okanye ukujija: Sebenzisa amacephe ayi-1-2 ale oyile ukupheka imifuno, amaqanda, inyama okanye intlanzi.
• Amaqhashu: I-Drizzle inyibilikile ioyile yekhokhonathi kwi-popcorn enomoya okanye uzame kule recipe-top popcorn recipe.
• Ukubhaka: Yisebenzise ukunxiba iinkukhu okanye inyama ngaphambi kokuzihlikihla ngesinongo.

Yisebenzise kwiiresiphi

Ioyile yekhokhonathi inokufakwa endaweni yeoyile okanye ibhotolo kumlinganiselo we-1: 1 kwiindlela ezininzi zokupheka.

Qiniseka ukuba uvumela izithako ezibandayo ezinjengamaqanda okanye ubisi zize kubushushu begumbi ngaphambi kokuzixuba, ke oko kuxubeka kakuhle endaweni yokubamba.

Kungcono uyinyibilikise kwaye ungeze kwii-smoothies kunye neeproteni ziyangcangcazela ngokuthe ngcembe.

Nazi iindlela zokupheka ezimbalwa ezisebenzisa ioyile yekhokhonathi:

• Zucchini egutyiweyo, iSikwashi kunye noTswele.
• Ikhokhonathi yenkukhu Thai Curry.
• I-Strawberry kunye neCoconut yeoyile Smoothie.

Yongeza kwiKofi okanye kwiTi

Enye indlela yokuthatha le oli ikofu okanye iti. Cwangcisa imali encinci - malunga netispuni okanye ezimbini. Apha ngezantsi kukho iresiphi yeti ekhawulezayo eneoyile yekhokhonathi.

Cocoa Chai Tea enye

• I-Chai bag bag (i-herbal okanye yesiqhelo).
• 1 icephe engenayo i-cocoa powder.
• 1 icephe cream okanye isiqingatha nesiqingatha.
• 1 itispuni yeoyile yekhokhonathi.
• I-Stevia okanye enye i-sweetener, ukunambitha.

Ukwenza oku, galela amanzi abilayo engxoweni yeti kwaye uyiyeke inyukele imizuzu emi-2-3. Susa ibhegi yeti, yongeza izithako eziseleyo kwaye uvuse ude udibanise. Okukwintsusa:

Ioyile yekhokhonathi ingasetyenziselwa ukupheka, kwiiresiphi kunye nokongeza ubutyebi obumnandi kwiziselo ezishushu.

Kuthekani Ngezincedisi?

Ioyile yekhokhonathi ikwafumaneka kwifomule.

Ngandlela thile inokubonakala ilunge ngakumbi, ngakumbi xa uhamba. Nangona kunjalo, kukho ukungahambi kakuhle kule ndlela yokuhambisa.

Uninzi lwee-capsules ziqukethe i-1 gram nge-capsule nganye. Ukuze ufumane iipunipoli ezi-2 (30 ml) ngosuku, kuya kufuneka ukuba uthathe iipilisi ezingama-30 yonke imihla.

Kubantu abaninzi, oku akuyonyani. Endaweni yoko zama ukusebenzisa ioyile yekhokhonathi xa upheka okanye uyifake kwiiresiphi.

Okukwintsusa:

Iicapsule zeoyile yekhokhonathi kufuneka zigqitywe ngesixa esikhulu ukuze kufezekiswe idosi esebenzayo.

Iikhalori zisabalile

Ioyile yekhokhonathi ibonelela ngezibonelelo ezixabisekileyo, kodwa kukho imida yokuba ungatya kangakanani.

Ngapha koko, icephe ngalinye linekhalori ezili-130.

Kwaye nangona i-chain-triglycerides ephakathi inokunyusa izinga lokunciphisa umzimba, ukutya ngaphezulu kweekhalori kunokuba kufuneka kunokukhokelela ekuzuzeni ubunzima.

Uphando lubonakalisile ukuba ioyile yekhokhonathi isebenza kakhulu xa ithatha indawo yamafutha asempilweni ekutyeni, endaweni yokongezwa kwamafutha okwangoku.

Ukuthatha malunga neepunipoli ezi-2 mihla le kubonakala ngathi sesona sicwangciso silungileyo sokuphucula impilo.

Okukwintsusa:

Iziphumo ezilungileyo, endaweni yamafutha amancinci asempilweni ngeoyile yekhokhonathi kunokuba wandise ukutya kwakho ngoku.

Thatha uMyalezo waseKhaya

Ioyile yekhokhonathi ngumthombo wendalo ophakathi kwetyathanga le-triglycerides, ebonelela ngezibonelelo ezininzi zempilo.

Ukubandakanya amacephe amabini eoyile yekhokhonathi ngosuku, ekuphekeni okanye kwiiresiphi, yeyona ndlela yokufumana ezi zibonelelo.