Mokhoa oa ho ja oli ea coconut, le bokae ka letsatsi?

Litaba

• Tekanyo e sebelisitsoeng lithutong
• Liphesente tsa litekanyo
• Litekanyo tse tsitsitseng
• Oli ea Kokonate e Kae ka Letsatsi?
• Mokhoa oa ho ja oli ea coconut
• E sebedise bakeng sa ho pheha
• E sebelise ho Li-Recipes
• Eketsa Kofi kapa Tee
• Ho Thoe'ng ka Lisebelisoa?
• Likhalori li ntse li le bohlokoa
• Nka Molaetsa oa Lapeng

Oli ea kokonate e na le melemo e meng e khahlang haholo bophelong.

Ho bonts'itsoe ho eketsa metabolism, ho fokotsa tlala le ho matlafatsa cholesterol ea HDL ("e ntle"), ha re bolela tse seng kae.

Leha ho le joalo, batho ba bangata ba ferekane mabapi le hore na ba e noe bokae le hore na ba e je joang.

Sengoloa sena se hlalosa kamoo o ka kenyang oli ea coconut lijong tsa hau le hore na o tla nka bokae.

Tekanyo e sebelisitsoeng lithutong

Liphuputso tse 'maloa li batlisitse melemo ea oli ea coconut, eo boholo ba eona e bakoang ke lihlahisoa tsa eona tse phahameng tsa li-chain-triglycerides (MCTs).

Liphesente tsa litekanyo

Maemong a mang, palo ea oli e fanoeng e ne e le liperesente tsa likhalori tsohle, tse neng li fapana ho ea ka batho.

Lithutong tse tharo tse ts'oanang, motsoako oa oli ea coconut le botoro e ne e le mohloli o ka sehloohong oa mafura phepong ea mafura a 40%. Basali ba boima bo tloaelehileng ba bile le keketseho e kholo ea nakoana ea sekhahla sa ts'ebeliso ea motlakase le tšebeliso ea likhalori (,,).

Phuputsong e bapisang litlamorao tsa mafura a fapaneng maemong a k'holeseterole, phepo e nang le 20% ea likhalori tsohle tse tsoang oli ea coconut e hlahisitse cholesterol ea HDL ho basali empa eseng ho banna. Ntle le moo, e bonts'itsoe hore e nyolla cholesterol ea LDL ka tlase ho botoro ().

Ho e 'ngoe le e' ngoe ea lithuto tsena, motho ea jang likhalori tse 2 000 bakeng sa ho boloka boima ba 'mele o ka be a kentse ligrama tse 36-39 tsa oli ea coconut ka letsatsi e le karolo ea lijo tse tsoakaneng.

Litekanyo tse tsitsitseng

Lithutong tse ling, monkakarolo e mong le e mong o nkile oli e lekanang ho sa tsotelehe hore na o ja khalori e kae.

Phuputsong e 'ngoe, batho ba nonneng haholo kapa ba nonneng haholo ba noang likhaba tsa khabare tsa khokonate tse 2 ka letsatsi ka libeke tse' ne ba lahlehetsoe ke lisenthimithara tse 2,87 ho tloha thekeng ().

Ho feta moo, barupeluoa ba ile ba theola boima bona ntle le ho thibela ka boomo lik'halori kapa ho eketsa boikoetliso ().

Phuputsong e 'ngoe, basali ba nonneng ba nkile likhaba tse 2 tsa metsi (30 ml) ea coconut kapa oli ea soya ha ba le lijong tse thibetsoeng ke likhalori. Boholo ba matheka a bona bo fokotsehile mme HDL cholesterol e eketsehile, ha sehlopha sa taolo se na le karabelo e fapaneng ().

Ntlha ea bohlokoa:

Liphuputsong, oli ea coconut e na le melemo ha e fanoa ka litekanyo tse sa fetoheng kapa ke liperesente tsa kakaretso ea khalori.

Oli ea Kokonate e Kae ka Letsatsi?

Boithuto bo fumane hore likhaba tsa khaba tse 2 (30 ml) li bonahala e le lethal dose.

Sena se bonts'itsoe hore se na le boima ba 'mele, se fokotsa mafura a mpeng le ho ntlafatsa matšoao a mang a bophelo bo botle (,).

Liphuputso tse ling li sebelisitse likhaba tsa khaba tse ka etsang 2,5 (ligrama tse 39) ka letsatsi, ho latela khalori e kenang (,,,).

Li-tablespoons tse peli li fana ka ligrama tse ka bang 18 tsa triglycerides ea ketane e mahareng, e kahara ligrama tse 15-30 tse bontšitsoeng ho eketsa sekhahla sa metabolic ().

Ho ja 2 tablespoons (30 ml) ka letsatsi ke chelete e lekaneng e sieang sebaka sa mafura a mang a phetseng hantle lijong tsa hau, joalo ka linate, oli ea mohloaare e sa tsoakoang le li-avocado.

Leha ho le joalo, qala butle ho qoba ho nyekeloa ke pelo le litulo tse hlephileng tse ka hlahang ka ho noa haholo. Nka teaspoon e 1 ka letsatsi, butle-butle e eketsehe ho fihlela ho likhaba tse 2 ka letsatsi ho feta libeke tse 1-2.

Ntlha ea bohlokoa:

Ho sebelisa likhaba tse 2 ka letsatsi ho lekane ho fihlela melemo ea bophelo bo botle, empa ho molemo ho sebetsa ho fihlela palo ena butle-butle.

Mokhoa oa ho ja oli ea coconut

Ho na le mekhoa e mengata ea ho kenyelletsa oli ena lijong tsa hau.

E sebedise bakeng sa ho pheha

Oli ea coconut e loketse ho pheha hobane hoo e ka bang 90% ea mafura a eona a mafura a tletse, e leng se etsang hore e tsitse haholo maemong a phahameng a leholimo.

E boetse e na le ntlha e phahameng ea mosi ea 350 ° F (175 ° C).

Oli ea coconut e batla e tiile mochesong oa kamore 'me ea qhibiliha ho 76 ° F (24 ° C). Kahoo e boloke ka k'haboteng, ho e-na le ho e boloka ka sehatsetsing, ho e boloka e nolofala.

Nakong ea likhoeli tse batang, e kanna ea ba e tiileng haholo mme ho ba thata ho e ntša ka nkhong. Sena se ka lokisoa ka ho se shapa ka motsoako oa motlakase kapa ka blender.

Mona ke maikutlo a 'maloa a ho pheha:

• Ho chesa kapa ho hlohlelletsa: Sebelisa likhaba tse 1-2 tsa oli ena ho pheha meroho, mahe, nama kapa tlhapi.
• Makipikipi: Fafatsa oli ea coconut e qhibilihisitsoeng ka popcorn e nang le moea kapa e leke ka risepe ena e holimo ea setofo.
• Ho baka: E sebedise ho apesa likhoho kapa nama pele u itlotsa ka linoko.

E sebelise ho Li-Recipes

Oli ea coconut e ka nkeloa sebaka ke oli kapa botoro ka karolelano ea 1: 1 ho lipepe tse ngata.

Etsa bonnete ba hore o lumella lisebelisoa tse batang tse kang mahe kapa lebese hore li fihle thempereichara ea kamore pele o li kopanya, ka hona e tsoakana hantle ho fapana le ho petetsana.

Ho molemo ho e qhibilihisa ebe o eketsa li-smoothies le liprotheine tse sisinyehang butle-butle.

Li-diresepe tse 'maloa tse sebelisang oli ea coconut ke tsena:

• Zucchini ea Sautéed, Squash le eiee.
• Khoho ea Kokonate Thai Curry.
• Smoothie ea Strawberry le Kokonate.

Eketsa Kofi kapa Tee

Mokhoa o mong oa ho nka oli ena ke ka kofi kapa tee. Ikemisetsa chelete e nyane - e ka ba teaspoon kapa tse peli. Ka tlase ke risepe e potlakileng ea tee e nang le oli ea coconut.

Cocoa Chai Tea e le 'Ngoe

• Mokotla oa tee (setlama kapa o tloaelehileng).
• Khabapo e 1 ea cocoa e sa tsoekere.
• 1 khalase ea khaba kapa halofo le halofo.
• 1 teaspoon oli ea kokonate.
• Stevia kapa senate se seng, ho latsoa.

Ho etsa sena, tšela metsi a belang holim'a mokotla oa tee ebe o o tlohella hore o nyolohele metsotso e 2-3. Tlosa mokotla oa tee, eketsa lisebelisoa tse setseng mme u hlohlelletse ho fihlela o tsoakane hantle. Ntlha ea bohlokoa:

Oli ea coconut e ka sebelisoa ho pheha, lipepising le ho eketsa monono o monate ho lino tse chesang.

Ho Thoe'ng ka Lisebelisoa?

Oli ea coconut e fumaneha ka sebopeho sa capsule.

Ka litsela tse ling e ka bonahala e le bonolo haholoanyane, haholo bakeng sa ho eta. Leha ho le joalo, ho na le bothata bo khethollang mokhoa ona oa ho tsamaisa.

Li-capsules tse ngata li na le grama e le 'ngoe ka capsule. Bakeng sa ho fumana likhaba tsa khaba tse 2 (30 ml) ka letsatsi, o tla hloka ho noa li-capsule tse ka bang 30 letsatsi le letsatsi.

Bakeng sa batho ba bangata, sena ha se nnete. Sebakeng seo, leka ho sebelisa oli ea coconut ho e pheha kapa ho e kenyelletsa lipepisong.

Ntlha ea bohlokoa:

Li-capsules tsa oli ea coconut li hloka ho jeoa ka bongata haholo ho fihlela litekanyetso tse nepahetseng.

Likhalori li ntse li le bohlokoa

Oli ea coconut e fana ka melemo ea bohlokoa, empa ho na le meeli ho seo u lokelang ho se ja.

Ebile, khaba e 'ngoe le e' ngoe e na le likhalori tse 130.

Le ha li-triglycerides tse mahareng li ka matlafatsa sekhahla sa metabolism, ho ja likhalori tse ngata ho feta kamoo ho hlokahalang ho ntse ho ka eketsa boima ba 'mele.

Lipatlisiso li bontšitse hore oli ea coconut e sebetsa haholo ha e nka sebaka sa mafura a phetseng hantle lijong, ho fapana le ho eketsoa holim'a mafura ao u a jang hona joale.

Ho nka likhaba tse ka bang 2 tsa likhaba ka letsatsi ho bonahala e le leano le molemohali la ho ntlafatsa bophelo bo botle.

Ntlha ea bohlokoa:

Bakeng sa sephetho se setle, tlosa mafura a seng makae a phetseng hantle ka oli ea kokonate ho fapana le ho eketsa mafura ao u a jang hajoale.

Nka Molaetsa oa Lapeng

Oli ea coconut ke mohloli oa tlhaho oa li-triglycerides tse mahareng, tse fanang ka melemo e 'maloa ea bophelo bo botle.

Ho kenyelletsa likhaba tse 2 tsa oli ea coconut ka letsatsi, ha ho pheoa kapa ho diresepe, ke tsela e molemohali ea ho fumana melemo ena.