Lebese la Kokonate: Melemo ea Bophelo le Ts'ebeliso

Litaba

• Lebese la Kokonate ke Eng?
• E Etsoa Joang?
• Likahare tsa phepo e nepahetseng
• Liphello ho Boima le Metabolism
• Liphello ho Cholesterol le Bophelo ba Pelo
• Melemo e meng e ka bang teng ea bophelo bo botle
• Litla-morao tse ka bang teng
• Mokhoa oa ho e Sebelisa
• Mehopolo ea ho e eketsa lijong tsa hau
• Mokhoa oa ho Khetha Lebese la Kokonate le Molemohali
• Ntlha ea Bohlokoa

Lebese la coconut haufinyane le se le tumme haholo.

Ke mokhoa o mong o monate ho lebese la khomo le lona le ka fanang ka melemo e mengata ea bophelo bo botle.

Sengoliloeng sena se shebisisa lebese la coconut ka botlalo.

Lebese la Kokonate ke Eng?

Lebese la coconut le tsoa nameng e tšoeu ea likokonate tse sootho tse holileng, e leng litholoana tsa sefate sa coconut.

Lebese le na le botsitso bo botenya le botenya bo botle, bo boreleli.

Li-Thai le lijo tse ling tsa Asia Boroa-bochabela hangata li kenyelletsa lebese lena. E atile haholo Hawaii, India le linaheng tse ling tsa Amerika Boroa le Caribbean.

Lebese la coconut ha lea lokela ho ferekanngoa le metsi a coconut, a fumanehang ka tlhaho ho likokonate tse tala tse sa butsoang.

Ho fapana le metsi a coconut, lebese ha le itlhahele ka tlhaho. Sebakeng seo, nama e tiileng ea coconut e kopantsoe le metsi ho etsa lebese la coconut, e leng metsi a ka bang 50%.

Ka lehlakoreng le leng, metsi a coconut ke metsi a ka bang 94%. E na le mafura a fokolang haholo le limatlafatsi tse fokolang haholo ho feta lebese la coconut.

Lebese la coconut le tsoa nameng ea likokonate tse sootho tse holileng. E sebelisoa lijong tse ngata tsa setso ho potoloha le lefatše.

E Etsoa Joang?

Lebese la coconut le arotsoe ka hore le tenya kapa le tšesaane ho ipapisitsoe le ho tsitsa le hore na e sebetsoa hakae.

• Botenya: Nama e tiileng ea coconut e halikiloe hantle mme e ka belisoa kapa ea belisoa ka metsing. Motsoako o hlatsoa ka cheesecloth ho hlahisa lebese le letenya la coconut.
• Tšesaane: Kamora ho etsa lebese le teteaneng la coconut, coconut e halikiloeng e setseng ka har'a cheesecloth e belisoa ka metsing. Ts'ebetso ea khatello e ea phetoa ho hlahisa lebese le lesesane.

Lijong tsa setso, lebese le teteaneng la coconut le sebelisoa ho li-dessert le disong tse teteaneng. Lebese le lesesaane le sebelisoa ka sopho le sopho e tšesaane.

Boholo ba lebese la coconut le nang le makotikoti le na le lebese le lesesane le le tenya. Ho boetse ho bonolo haholo ho iketsetsa lebese la coconut lapeng, ho fetola botenya ka tsela eo u e ratang.

Lebese la coconut le entsoe ka nama e halikiloeng e tsoang ka coconut e sootho, ebe e e ineloa ka metsing ebe e ea e hula ho hlahisa botsitso bo tšoanang le ba lebese.

Likahare tsa phepo e nepahetseng

Lebese la coconut ke lijo tse nang le likhalori tse ngata.

Hoo e ka bang 93% ea lik'halori tsa eona li tsoa mafura, ho kenyeletsoa mafura a phelelang a tsejoang e le medium-chain triglycerides (MCTs).

Lebese hape ke mohloli o motle oa livithamini le liminerale tse 'maloa. Senoelo se le seng (240 dikgerama) se na le (1):

• Lik'halori: 552
• Mafura: 57 dikgerama
• Liprotheine: 5 dikgerama
• Li-carb: Ligrama tse 13
• Faeba: 5 dikgerama
• Vithamine C: 11% ea RDI
• Folate: 10% ea RDI
• Tšepe: 22% ea RDI
• Magnesium: 22% ea RDI
• Potasiamo: 18% ea RDI
• Koporo: 32% ea RDI
• Manganese: 110% ea RDI
• Selenium: 21% ea RDI

Ntle le moo, litsebi tse ling li lumela hore lebese la coconut le na le liprotheine tse ikhethang tse ka fanang ka melemo ea bophelo bo botle. Leha ho le joalo, lipatlisiso tse ling lia hlokahala ().

Lebese la coconut le na le lik'hilojule tse ngata le mafura a mangata. E boetse e na le limatlafatsi tse ling tse ngata.

Liphello ho Boima le Metabolism

Ho na le bopaki bo bong ba hore mafura a MCT ka lebese la coconut a ka thusa ho theola boima ba 'mele, sebopeho sa' mele le metabolism.

Asiti ea lauric e etsa 50% ea oli ea coconut. E ka aroloa ka bobeli e le asiti e telele ea mafura kapa ketane e mahareng, kaha bolelele ba eona ba ketane le litlamorao tsa metabolism li mahareng lipakeng tsa ().

Empa oli ea coconut e boetse e na le 12% ea 'nete ea li-chain-fatty acids - capric acid le caprylic acid.

Ho fapana le mafura a liketane tse telele, li-MCT li tsoa tšilong ea lijo ka kotloloho ho ea sebeteng sa hau, moo li sebelisetsoang tlhahiso ea matla kapa ketone. Ha ho bonolo hore li bolokoe joaloka mafura (4).

Liphuputso li boetse li fana ka maikutlo a hore li-MCT li ka thusa ho fokotsa takatso ea lijo le ho fokotsa ho ja lik'halori ha li bapisoa le mafura a mang (,,,).

Phuputsong e nyane, banna ba nonneng haholo ba sebelisitseng ligrama tse 20 tsa oli ea MCT lijong tsa hoseng ba jele likhalori tse 272 tse fokolang mots'eare ho feta ba sebelisang oli ea poone ().

Ho feta moo, li-MCT li ka matlafatsa tšebeliso ea likhalori le ho chesa mafura - bonyane nakoana (,,).

Leha ho le joalo, li-MCT tse nyane tse fumanoang lebeseng la coconut ha li na monyetla oa ho ba le litlamorao ho boima ba 'mele kapa metabolism.

Liphuputso tse 'maloa tse laoloang ho batho ba batenya le batho ba nang le lefu la pelo li fana ka maikutlo a hore ho ja oli ea coconut ho fokolitse selikalikoe sa thekeng. Empa oli ea kokonate e ne e se na litlamorao boima ba 'mele (,,).

Ha ho lithuto tse hlahlobileng ka kotloloho hore lebese la coconut le ama boima le metabolism joang. Ho hlokahala lithuto tse ling pele ho etsoa likopo.

Lebese la coconut le na le li-MCT tse nyane. Le ha li-MCT li ka eketsa metabolism le ho u thusa ho theola mafura a mpeng, maemo a tlase a lebese la coconut ha a na monyetla oa ho ama haholo boima ba 'mele.

Liphello ho Cholesterol le Bophelo ba Pelo

Hobane lebese la coconut le na le mafura a mangata haholo, batho ba ka ipotsa hore na ke khetho e phetseng hantle ea pelo.

Phuputso e fokolang haholo e hlahloba lebese la coconut ka ho khetheha, empa phuputso e 'ngoe e fana ka maikutlo a hore e ka tsoela batho ba nang le maemo a tloaelehileng kapa a phahameng a k'holeseterole.

Phuputso ea libeke tse robeli ho banna ba 60 e fumane hore motoho oa lebese la coconut o theotse "cholesterol" e "mpe" ho feta motoho oa lebese la soya. Poro ea lebese la kokonate le eona e hlahisitse "cholesterol" e ntle "ea HDL ka 18%, ha e bapisoa le 3% feela ea soya ().

Liphuputso tse ngata tsa oli ea coconut kapa li-flakes le tsona li fumane ntlafatso ho "cholesterol" e "mpe" ea LDL, "cholesterol" "e ntle" le / kapa triglyceride (,,,,).

Le ha liphuputsong tse ling li-cholesterol tsa LDL li eketsehile ka lebaka la mafura a coconut, HDL le eona e eketsehile. Triglycerides e fokotsehile ha e bapisoa le mafura a mang (,).

Asiti ea Lauric, e leng acid e mafura haholo ka har'a mafura a coconut, e ka hlahisa "cholesterol" e "mpe" ka ho fokotsa ts'ebetso ea li-receptor tse hlakisang LDL maling a hao ().

Liphuputso tse peli ho baahi ba tšoanang li fana ka maikutlo a hore karabelo ea k'holeseterole ho lauric acid e ka fapana ka motho ka mong. E kanna ea ipapisa le bongata ba lijo tsa hau

Phuputsong ea basali ba phetseng hantle, ho tlosa 14% ea mafura a monounsaturated ka lauric acid e hlahisitse "cholesterol" e "mpe" ka 16%, ha ho tlosa 4% ea mafura ana ka lauric acid thutong e ngoe ho bile le phello e nyane haholo ho cholesterol (,).

Ka kakaretso, maemo a k'holeseterole le triglyceride a ntlafala ka ho ja kokonate. Maemong ao "cholesterol" e "mpe" e eketsehang, "HDL" e ntle le eona ea eketseha.

Melemo e meng e ka bang teng ea bophelo bo botle

Lebese la coconut le lona le ka:

• Fokotsa ho ruruha: Liphuputso tsa liphoofolo li fumane hore ho ntša kokonate le oli ea coconut ho fokotsa ho ruruha le ho ruruha ho likhoto le litoeba tse lemetseng (,,).
• Fokotsa boholo ba seso sa ka mpeng: Phuputsong e 'ngoe, lebese la coconut le fokolitse boholo ba seso sa mpa ka likhoto ka 54% - sephetho se ts'oanang le phello ea setlhare se khahlanong le seso ().
• Loantša livaerase le libaktheria: Liphuputso tsa li-test-tube li fana ka maikutlo a hore asiti ea lauric e ka fokotsa maemo a livaerase le libaktheria tse bakang tšoaetso. Sena se kenyelletsa tse lulang molomong oa hau (,,).

Hopola hore ha se lithuto tsohle tse neng li le litlamorao tsa lebese la coconut ka ho khetheha.

Liphuputso tsa liphoofolo le li-test-tube li fana ka maikutlo a hore lebese la coconut le ka fokotsa ho ruruha, la fokotsa boholo ba liso le ho loants'a livaerase le libaktheria tse bakang tšoaetso - leha lithuto tse ling li sa ka tsa hlahloba lebese la coconut feela.

Litla-morao tse ka bang teng

Ntle le haeba u haelloa ke kokonate, lebese le ke ke la ba le litlamorao tse mpe. Ha li bapisoa le ho hanana le linate tsa lifate le matsoai, ho hanana le coconut ho batla ho sa tloaelehang ().

Leha ho le joalo, litsebi tse ling tsa lefu la ho senya lijo li khothalletsa hore batho ba nang le ho se mamellane ha FODMAP ba fokotsa lebese la kokonate ho 1/2 senoelo (120 ml) ka nako.

Mefuta e mengata ea makotikoting e boetse e na le bisphenol A (BPA), k'hemik'hale e ka tsoang ka har'a li-linings tsa lijo. BPA e hokahantsoe le mathata a ho ikatisa le mofets'e lithutong tsa liphoofolo le tsa batho (,,,,,).

Haholo-holo, lihlahisoa tse ling li sebelisa liphutheloana tse se nang BPA, tse khothalletsoang haeba u khetha ho ja lebese la coconut le makotikoting.

Lebese la coconut le sireletsehile ho batho ba bangata ba sa keneng ke likokonate. Ho molemo ho khetha makotikoti a se nang BPA.

Mokhoa oa ho e Sebelisa

Le hoja lebese la kokonate le na le phepo, le boetse le na le lik’hilojule tse ngata. Boloka sena kelellong ha u se eketsa lijong kapa u se sebelisa lipepisong.

Mehopolo ea ho e eketsa lijong tsa hau

• Kenyelletsa likhaba tse 'maloa tsa khaba (30-60 ml) ka kofi ea hau.
• Kenya halofo ea senoelo (120 ml) ho smoothie kapa protein shake.
• Tšela e nyane holim'a monokotsoai kapa papaya e sehiloeng.
• Kenya likhaba tse 'maloa (30-60 ml) ho oatmeal kapa lijo-thollo tse ling tse phehiloeng.

Mokhoa oa ho Khetha Lebese la Kokonate le Molemohali

Malebela ke ana a ho khetha lebese le monate ka ho fetisisa la kokonate:

• Bala lengolo: Nako le nako ha ho khonahala, khetha sehlahisoa se nang le coconut le metsi feela.
• Khetha makotikoti a se nang BPA: Reka lebese la coconut lik'hamphaning tse sebelisang makotikoti a se nang BPA, joalo ka Native Forest le Natural Value.
• Sebelisa mabokose: Lebese la coconut le sa tsoakoang ka mabokoseng hangata le na le mafura a fokolang le lik'hilojule tse fokolang ho feta likhetho tsa makotikoting.
• Tsamaea: Bakeng sa khetho ea likhalori tse tlase, khetha lebese la coconut le bobebe. E tšesaane ebile e na le likhalori tse ka bang 125 ho kopi ea 1/2 ea senoelo (120 ml) (36).
• Iketsetse ea hau: Bakeng sa lebese la coconut le lecha ka ho fetisisa, le phetseng hantle ka ho fetesisa, iketsetse la hau ka ho kopanya linoelo tse 1.5-2 (355-470 ml) tsa coconut e sa tsoakoang e nang le linoelo tse nang le linoelo tse 4 tsa metsi a chesang, ebe o penya cheesecloth.

Lebese la coconut le ka sebelisoa mefuteng e fapaneng ea diresepe. Ka kakaretso ho molemo ho khetha lebese la coconut ka mabokoseng kapa ho iketsetsa lapeng.

Ntlha ea Bohlokoa

Lebese la coconut ke lijo tse monate, tse matlafatsang le tse tenyetsehang tse fumanehang hohle. E ka etsoa habonolo lapeng.

E tletse limatlafatsi tsa bohlokoa tse kang mankanese le koporo. Ho kenyelletsa palo e itekanetseng lijong tsa hau ho ka matlafatsa bophelo ba pelo ea hau le ho fana ka melemo e meng hape.

Ho fumana mofuta ona o monate oa lebese, leka ho sebelisa lebese la coconut kajeno.