Phofo ea Kokonate: Phepo, Melemo, le Tse ling

Litaba

• Phofo ea coconut ke eng?
• Phofo ea kokonate ha e na gluten
• Melemo ea phofo ea kokonate
• Re ruile limatlafatsi le mafura a molemo
• E boloka tsoekere ea mali e tsitsitse
• E kanna ea khothaletsa ts'oaetso e phetseng hantle
• E ka ntlafatsa bophelo bo botle ba pelo
• E ka u thusa ho theola boima ba 'mele
• E ka bolaea livaerase tse kotsi le libaktheria
• Phofo ea coconut e sebelisa
• E bapisoa joang le mefuta e meng e se nang gluten?
• Ntlha ea bohlokoa

Phofo ea coconut ke mokhoa o ikhethileng o fapaneng le phofo ea koro.

E tsebahala har'a batho ba ratang li-carb tse tlase le ba nang le mamello ea gluten.

Ntle le boemo ba eona bo tsotehang ba phepo e nepahetseng, phofo ea kokonate e ka fana ka melemo e 'maloa. Tsena li kenyelletsa ho khothaletsa botsitso ba tsoekere maling, tšilo ea lijo e ntlafetseng, bophelo bo botle ba pelo esita le ho theola boima ba 'mele.

Sengoliloeng sena se hlahloba phofo ea coconut, ho kenyeletsoa phepo ea eona, melemo le hore na e bapisoa joang le lihlahisoa tse tšoanang.

Phofo ea coconut ke eng?

Phofo ea kokonate e entsoe ka nama ea kokonate e omisitsoeng le e silafalitsoeng.

E simolohile Philippines, moo e ileng ea hlahisoa ka lekhetlo la pele e le sehlahisoa sa lebese la coconut (1,).

Nakong ea tlhahiso, likokonate li qala ho petsoha ebe li tšeloa metsi. Nama ea kokonate e ntan'o hlakoloa, e hlatsoe, e silloe ebe e hloekisoe ho arola lintho tse tiileng lebeseng. Sehlahisoa sena se besoa ka mocheso o tlase ho fihlela se omme pele se siloa hore e be phofo.

Phofo e tšoeu e hlahisoang e shebahala ebile e ikutloa e ts'oana le phofo e entsoeng ka lithollo tse kang koro ebile e bonolo haholo tatsong.

Phofo ea kokonate e entsoe ka nama ea kokonate e omisitsoeng le e fatše. Tatso e bonolo, sebopeho sa eona se ts'oana le likhoele tse ling.

Phofo ea kokonate ha e na gluten

Phofo ea coconut ha e na gluten, e etsang hore e be khetho bakeng sa batho ba nang le maemo a itseng, joalo ka lefu la celiac, khatello ea koro, kapa kutloisiso ea gluten e seng celiac.

Gluten ke sehlopha sa liprotheine tse fumanehang lithollo, ho kenyelletsa koro, harese le rye, 'me ho thata ho e senya nakong ea tšilo ea lijo. Maemong a mang, gluten e ka baka karabelo ea boits'ireletso ba mmele.

Batho ba sa mamelleng gluten ba ka ba le matšoao a tsoang ho khase, cramps, kapa letshollo ho isa ho senyeha ha mala le malabsorption ea limatlafatsi (,,).

Batho ba nang le lefu lena le leng le le leng kapa khatello ea koro ba lokela ho qoba lithollo tsohle tse nang le gluten, ha ba nang le kutloisiso ea gluten ba ka khetha ho fokotsa kapa ho felisa protheine ena lijong tsa bona.

Phofo ea coconut e fana ka mokhoa o mong ho fapana le koro kapa mefuta e meng e nang le gluten.

Hape ka tlhaho ha e na lijo-thollo, e etsa hore e be khetho e ratoang ke ba jang lijo tse se nang lijo-thollo, joalo ka lijo tsa paleo.

Phofo ea kokonate ha e na gluten. Sena se etsa hore e be khetho e ntle bakeng sa batho ba nang le lefu lena le leng, ho kula ha koro, kapa ho se utloe ha gluten.

Melemo ea phofo ea kokonate

Phofo ea coconut e na le limatlafatsi tse fapaneng mme e ka fana ka melemo e mengata ea bophelo bo botle.

Seo se boletse hore ke liphuputso tse fokolang tse hlahlobileng ka kotloloho phofo ea coconut. Melemo ea eona e ka bang teng e ipapisitse le lipatlisiso mabapi le limatlafatsi tsa eona kapa metsoako e metle.

Re ruile limatlafatsi le mafura a molemo

Phofo ea coconut e fana ka limatlafatsi tse fapaneng, ho kenyeletsoa mafura a phetseng hantle. Senoelo sa 1/4 (30-gram) se na le ():

• Lik'halori: 120
• Li-carb: 18 dikgerama
• Tsoekere: 6 dikgerama
• Faeba: 10 dikgerama
• Liprotheine: 6 dikgerama
• Mafura: 4 dikgerama
• Tšepe: 20% ea boleng ba letsatsi le letsatsi (DV)

Ntle le ho ba le fiber e ngata haholo, phofo ea kokonate e fana ka triglycerides (MCTs) e mahareng le tšepe e thehiloeng ho limela.

Li-MCT ke mofuta oa mafura a hokahantsoeng le melemo e 'maloa, joalo ka ho theola boima ba' mele, ho itšireletsa libaktheria le livaerase, le bophelo bo ntlafetseng ba boko le pelo (,,,).

E boloka tsoekere ea mali e tsitsitse

Phofo ea kokonate e tletse ka fiber, e ka thusang ho boloka tsoekere e maling a hao e le maemong a matle.

Senoelo sa senoelo sa 1/4 (30-gram) se fana ka 40% ea DV bakeng sa fiber, kapa makhetlo a 3 le 10 ho feta palo e lekanang ea koro e felletseng kapa phofo ea sepheo sohle, ka ho latellana ().

Lijo tse nang le fiber li thusa ho laola maemo a tsoekere maling ka ho fokotsa lebelo leo tsoekere e kenang maling a hao ka lona.

Sena ke 'nete haholo-holo lijong tse nang le fiber e ngata e qhibilihang, e hlahisang gel nakong ea tšilo ea lijo. Phofo ea coconut e na le fiber e nyane (,).

E boetse e maemong a tlase ho glycemic index (GI), ho bolelang hore bohobe le thepa e besitsoeng e entsoeng ka eona ha e na monyetla oa ho hlaba tsoekere ea mali (1,).

E kanna ea khothaletsa ts'oaetso e phetseng hantle

Likhoele tse phahameng tsa phofo ea kokonate le tsona li ka u tsoela molemo ka ho silehe.

Boholo ba likhoele tsa eona ha li qhibilihe, tse eketsang bongata litulong le ho thusa ho tsamaisa lijo hantle ka maleng a hau, ho fokotsa menyetla ea ho patoa ().

Ntle le moo, phofo ea coconut e na le likhoele tse nyane tse qhibilihang le tse ling tse belang, tse fepang baktheria e molemo ka maleng a hao.

Ka lehlakoreng le leng, libaktheria tsena li hlahisa mafura a li-fatty acids (SCFAs) joalo ka acetate, propionate le butyrate, tseo kaofela li matlafatsang lisele tsa hau tsa mala (1,).

Li-SCFA li kanna tsa fokotsa ho ruruha le matšoao a amanang le mathata a ka mpeng, joalo ka lefu la ho ruruha hoa mala (IBD) le lefu la bowel syndrome le halefisang (IBS) (,,).

E ka ntlafatsa bophelo bo botle ba pelo

Phofo ea coconut le eona e ka thusa bophelo ba pelo.

Lipatlisiso li bontša hore ho ja ligrama tse 15-25 tsa fiber ea kokonate letsatsi le leng le le leng ho ka thusa ho theola li-cholesterol ka mali ka 11%, LDL (bad) cholesterol ka 9%, le triglycerides ea mali ho fihlela ho 22% (1).

Ho feta moo, phofo ea kokonate e fana ka lauric acid, mofuta oa mafura ao ho nahanoang hore a ka thusa ho bolaea libaktheria tse ikarabellang bakeng sa letlapa le hahang methapong ea hao. Letlapa lena le amahanngoa le lefu la pelo ().

Leha ho le joalo, liphuputso tse ling li bontša hore asiti ea lauric e kanna ea se be le phello kapa ea phahamisa cholesterol ea LDL (mpe), ka hona, phello ea asiti ea lauric k'holeseterole e ka fapana ka motho ka mong (1,,).

E ka u thusa ho theola boima ba 'mele

Phofo ea coconut e ka u thusa ho theola boima ba 'mele hobane e fana ka fiber le protheine, limatlafatsi tse peli tse bonts'itsoeng ho fokotsa tlala le takatso ea lijo (,).

Ho feta moo, phofo ea kokonate e na le li-MCT, tse sa hlokeng ho bolokoa e le mafura hobane li ea ka kotloloho sebeteng sa hau, moo li sebelisetsoang tlhahiso ea matla (21).

Li-MCT li kanna tsa fokotsa takatso ea lijo 'me tsa sebetsoa ke' mele oa hau ka tsela e fapaneng le mafura a ketane e telele a fumanoang lijong tse kang mehloaare le linate. Phapang ena e ka u thusa ho chesa likhalori tse seng kae (22,).

Leha ho le joalo, phello ena e kanna ea ba nyane. Ha ho hlahlojoa lithuto tse 13, ho tlosa mafura a liketane tse telele le li-MCT ho thusitse barupeluoa ho theola liponto tsa 1.1 feela (0.5 kg), ka karolelano, ho feta libeke tse 3 kapa ho feta ().

Hopola hore litla-morao tsa boima ba 'mele tsa li-MCT hangata li hloka ho ja chelete e ngata haholo ho feta e fumanehang ka phofo ea coconut.

E ka bolaea livaerase tse kotsi le libaktheria

Phofo ea kokonate e na le asiti e ngata, mofuta oa mafura a ka loantšang mafu a itseng.

Hang ha e nooa, asiti ea lauric e theha motsoako o tsejoang e le monolaurin. Patlisiso ea "tube-test" e bonts'a hore lauric acid le monolaurin li ka bolaea livaerase tse kotsi, libaktheria le li-fungus (,).

Mohlala, metsoako ena e bonahala e sebetsa haholoholo khahlano le tšoaetso e bakoang ke Staphylococcus aureus bacteria le Cali-albicans tsa ndida tomoso (,,).

Leha ho le joalo, lipatlisiso tse ling lia hlokahala ho batho.

Phofo ea coconut e ka khothaletsa maemo a tsitsitseng a tsoekere ea mali le pelo e phetseng hantle. Ntle le moo, e kanna ea ba le thepa ea antibacteria mme ea thusa ts'oaetso le ho theola boima ba 'mele, leha lipatlisiso libakeng tsena li lekantsoe.

Phofo ea coconut e sebelisa

Phofo ea coconut e ka sebelisoa mefuteng e fapaneng ea diresepe, tse tsoekere le tse monate.

U ka e beha bakeng sa mefuta e meng ha u etsa bohobe, lipanekuku, cookies, limafine kapa thepa e 'ngoe e besitsoeng. Hopola feela hore phofo ea kokonate e tloaetse ho monya maro a mangata ho feta a mang. Ka lebaka lena, e ke ke ea sebelisoa e le sebaka sa motho ka mong.

Bakeng sa litholoana tse ntle, qala ka ho kenya kopi ea 1/4 (ligrama tse 30) ea phofo ea kokonate bakeng sa senoelo se seng le se seng (ligrama tse 120) tsa phofo ea sepheo sohle. U kanna ua batla ho leka ho eketsa bongata ba metsi ka bongata ba phofo ea kokonate eo u e kentseng.

Ka mohlala, haeba u sebelisitse senoelo sa 1/4 (ligrama tse 30) tsa phofo ea kokonate, etsa bonnete ba hore u tšela senoelo sa 1/4 (60 ml) sa maro a mang.

Hopola hore phofo ea coconut e atisa ho ba boima ho feta mefuta e meng hape ha e tlangoe habonolo.

Bakers khafetsa ba khothaletsa hore o e tsoake le phofo e meng kapa o kenye lehe le le leng bakeng sa senoelo se seng le se seng sa 1/4 (ligrama tse 30) tsa phofo ea kokonate ho thusa ho fa sehlahisoa sa hau qetello ea sebopeho sa fluffier.

Phofo ena e ikhethang e ka sebelisoa e le bohobe kapa ho tiisa sopho le sechu. Ho feta moo, o ka e sebelisa e le moemeli ea tlamang li-diresepe tsa bohobe kapa bohobe ba veggie, hape le ho etsa pizza kapa li-wraps tsa pizza tse se nang lijo-thollo.

Phofo ea coconut e ka sebelisoa mefuteng e fapaneng ea diresepe, ho kenyeletsoa thepa e besitsoeng, li-pizza, craps, sopho, sechu, li-burger, le mahobe a nama le veggie.

E bapisoa joang le mefuta e meng e se nang gluten?

Hangata phofo ea kokonate e bapisoa le mefuta e meng e se nang gluten, e kang almond, hazelnut, amaranth le likhoele tsa chickpea.

Le ha bohle ba ruile limatlafatsi, lifaele tsa bona tsa phepo li fapana haholo.

Haufi le likhoho tsa chickpea le amaranth, phofo ea coconut ke e 'ngoe ea mafura a tlase ka ho fetisisa le a ruileng haholo ho carbs ().

E fana ka liprotheine tse 6 ka senoelo sa 1/4 (ligrama tse 30), e fana ka protheine e nyane hanyane ho feta likhoele le lialmonde empa e ka lekana le mafura a hazelnut le amaranth.

Hoa tsebahala, e ithorisa ka fiber e fetang makhetlo a 2-3 ho feta mefuta ena e meng e se nang gluten. E boetse e bobebe tatso le mokhoa o mong o ka bang teng ho phofshoana ea almonde le makotomane bakeng sa alejiki ho linate.

Ho feta moo, phofo ea kokonate e lula e le tlase ho mafura a omega-6 - ao batho ba tloaetseng ho a ja haholo ho feta mafura a mang a senang gluten ().

Sena ke sa bohlokoa hobane lijo tse nang le mafura a omega-6 haholo ebile li le tlase haholo mafura a omega-3 a nahanoa hore a kenya letsoho ho ruruheng, ho ka eketsang menyetla ea lefu. (,).

Har'a phofo e se nang gluten, phofo ea kokonate e phahame ka li-carbs ebile e na le mafura a tlase. Leha ho le joalo, e ruile haholo ka fiber, e tlaase mafura a omega-6, ebile e bonolo tatsong.

Ntlha ea bohlokoa

Phofo ea coconut ke phofo e se nang gluten e entsoeng feela ka likokonate.

Re ruile fiber le li-MCT, e kanna ea khothaletsa tsoekere e tsitsitseng ea mali, ts'oaetso e ntle le bophelo bo botle ba pelo. E kanna ea matlafatsa tahlehelo ea boima ba 'mele le ho loants'oa mafu a mang.

Hape, e monate ebile e tenyetseha, e etsa khetho e bohlale ha u khetha mefuta e meng ea phofo.