Amakholori Amafutha Kakhukhunathi Nenzuzo Yempilo Yakhe
Omunye wemithombo embalwa yezimila yamafutha agcwele, amafutha kakhukhunathi aqinile ekamelweni lokushisa. Amafutha aphethwe "inyama" yesithelo sekhonokhunti futhi ecebile i-lauric acid (okuyinto abaphikisile bathi banamandla okulwa ne-antibacterial, antiviral, kanye ne- antioxidant ).
| Ama-Coconut Oil Oil Nutrition Facts | |
|---|---|
| Ukukhonza Usayizi we-tsp (5 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 40 | |
| Ama-calories avela ku-Fat 40 | |
| Ingqikithi yamafutha 4.5g | 7% |
| I-Satatated Fat 4.2g | 21% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 0mg | 0% |
| Potassium 0.09mg | 0% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaprotheni 0g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 0% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Izinzuzo zezeMpilo zeCoconut Oil
Kuthiwa amafutha ashisayo ashisayo anikezela izinzuzo ezifana nokulahlekelwa isisindo, ukulawula okungcono kwesifo sikashukela, kanye nesistimu yomzimba omzimba onamandla. Kuze kube manje, ukwesekwa kwezesayensi ngezinzuzo zezempilo kawoyela kakhukhunathi kubantu kunqunyelwe.
Iningi lezinzuzo ezibhekwayo likhomba ukuthi liwumthombo we-triglycerides ophakathi (i-MCTs), uhlobo lwamafutha oluthola futhi olwenziwe kahle ngendlela ephumelelayo kunamanye amafutha. Kukhona ingxabano mayelana nokuthi i-lauric acid, i-fatty acid ekhulu kunamafutha kakhukhunathi, yenza okuningi njenge-fatty chain-fat acid kune-fat chain-acid acid emzimbeni.
Abagqugquzeli bathi amafutha kakhukhunathi angakwandisa amazinga akho e-HDL ("okuhle") ama-cholesterol, okwenza kube lula kunenhliziyo yakho kunamafutha agcweleyo ushizi, ibhotela, nenyama ebomvu. (Isifundo esikhulu, noma kunjalo, sikisela ukuthi ukuba ne-HDL i-cholesterol ephakeme ingase ingabi inzuzo enhle yezempilo yakho.)
Olunye ucwaningo lubonisa ukuthi amafutha kakhukhunathi angaphinda aphakamise i-cholesterol yakho ye-LDL ("okubi"). Ukubuyekezwa kuka-2016 okushicilelwe ekubukeni kokudla kutholakala ukuthi amafutha kakhukhunathi akhuphula i-cholesterol ye-LDL ngaphansi kwebhotela, kodwa kakhulu kunamafutha we-insaturated.
Nakuba kukhona ubufakazi obuvela emiphakathini enkulu yabantu abonisa ukuthi ukusetshenziswa kakhukhunathi kubonakala kungenayo imiphumela emibi empilweni yezinhliziyo, eziningi zalezi zifundo zibandakanya abantu abadla ukudla konke noma imikhiqizo yomkhiqizo kakhukhunathi (njengokwenyama kakhukhunathi noma i-coconut cream) futhi badla ukudla okungokwemvelo okuncane kokudla okucutshungulwayo.
Kukhona ingxoxo enkulu emphakathini wokudla okunomsoco ngamafutha agcweleyo nokuthi kungakanani okwenza ukuba kube nesifo senhliziyo. Amafutha kakhukhunathi asacatshangwa yibaningi ukuba abe amafutha okumele anqunyelwe ngenxa yokuqukethwe kwamafutha agcwele. Isibonelo, i-American Heart Association iyeluleka ukuthi abantu abadala abanempilo banciphise ukudla okunezinhlayiya ezingaphansi kwamaphesenti angama-7 e-calories yabo yonke yansuku zonke (futhi abantu abadala abazozuza ngokunciphisa i-cholesterol yabo ye-LDL banciphise amafutha awo agcwele amafutha angaphezu kuka-5 kuya ku-6% amakhilogremu azo zonke izinsuku).
Imibuzo Ejwayelekile Ngamafutha KaKoconut
1) Kungasiza yini ngokulahlekelwa isisindo?
Nakuba amafutha kakhukhunathi ngezinye izikhathi athiwa ukusiza ngokulahlekelwa isisindo, unama-kilojoule angu-120 epozini ngalinye, elifaniswa namafutha omnqumo namanye amafutha. Nakuba kungasho ukuthi akufanele uyisebenzise, kungenzeka ukuthi ngeke wenze okuningi ukuze kukusize ulahlekelwe isisindo.
2) Ingabe amafutha apheka kahle?
Amafutha kakhukhunathi acwengekile angasetshenziswa ekushiseni okuphezulu. Kuvame ukusetshenziselwa ukupheka. Amafutha angakhiwa, noma amancane, amafutha kakhukhunathi kufanele asetshenziswe kuphela emazingeni okushisa aphansi noma angafuthe nhlobo.
Uma ufuna amafutha angasetshenziselwa ukushisa okuphezulu ukuze ukhiqize futhi ususe, funa amafutha anamafutha a-monounsaturated afana namafutha e-almond, i-avocado amafutha, noma amafutha aqoshiwe.
3) Mangakhi ama-khalori angamafutha kakhukhunathi?
Elinye isipuni lamafutha kakhukhunathi unama-khalori angu-40 kanye ne-isipuni esisodwa samafutha kakhukhunathi anama-calories angu-120.
4) Ngingabe ngingaba nokwelashwa kwamafutha kakhukhunathi?
I-Food and Drug Administration (FDA) ihlukanisa amafutha kakhukhunathi njengomuthi womuthi wokubhalisa ukudla. Nakuba ngokuyisisekelo uhlobo lwezithelo okuthiwa "i-drupe" (njenge-almonds, i-walnuts, i-pistachios, ne-pecans) kunokuba ibe ngumuthi weqiniso we-tree, abanye abantu bangase babe namagciwane okwekhukhunathi.
Ukukhetha umkhiqizo wamafutha kakhukhunathi
Amafutha kakhukhunathi angathengwa ezitolo eziningi zemvelo nezitolo eziningi zokudla. Uma ukhetha amafutha kakhukhunathi, hamba kude namafutha noma amafutha ase-hydrogenated aphethwe ukushisa, ama-solvents, noma i-bleach.
Ukukhetha amafutha kakhukhunathi okuthiwa "virgin" kusho ukuthi amafutha kakhukhunathi akhishwa emzimbeni omusha wekakhukhunathi emazingeni okushisa aphansi ngaphandle kokuhlanjululwa, ahlanjululwe noma ahlululwe. Ngaphezu kwalokho, amafutha kakhukhunathi amancane athambekela ekunikezeni i-flavour ecebile kunamafutha ekhukhunathi acwengisiwe.
Ngaphezu kwamaphesenti angu-100 e-kakhukhunathi, ezinye izinkampani zenza umkhiqizo owenziwe kuwo wonke ukhukhunathi, hhayi nje ngamafutha, ngakho-ke unamaprotheni kanye ne-fiber. Ibizwa ngokuthi i-coconut ibhotela noma i-coconut manna futhi isetshenziselwa ama-smoothies, ukuthuthumela, ukudlala, ukugqoka, namasoso.
Izindlela Ezempilo Zokusebenzisa Amafutha Kakhukhunathi
Amafutha kakhukhunathi angasetshenziswa njengenye indlela ebhotela, noma ngokulinganisela ekuphekeni okuhambisana nokudla okuyingqayizivele, okuthakazelisayo okunamnandi:
- Engeza amafutha kakhukhunathi kukhofi yakho
- Sebenzisa amafutha kakhukhunathi ku-popcorn yakho esikhundleni sebhotela
- Zama ukupheka ngamafutha kakhukhunathi
- Saute anyanisi nogalikhi
- Imifino enomsoco emafutheni kakhukhunathi
- Engeza kakhukhunathi noma i-coconut manna ku-smoothie
Amafutha kakhukhunathi nawo anezikhumba nezinwele. Ngezinye izikhathi kusetshenziselwa phezulu ukuze kuphuculwe isikhumba esomile noma njengamafutha okubilisa.
AmaCoconut Oil Recipes
Nazi ezinye zokupheka okumnandi ezisebenzisa amafutha kakhukhunathi:
Isobho seKrotrot-Isikhunta Nge-Harissa ne-Crispy Leeks
I-maple, i-Pecan, ne-Cherry Granola
Isipinashi-i-Broccoli Isobho nge-Garlic noCilantro
Izwi elivela
Siye sazwa ngezinzuzo zamafutha kakhukhunathi kuwo wonke iminyaka edlule. Konke, amafutha kakhukhunathi ane-flavour eshisayo, engokwemvelo engenza kube yinto enhle kakhulu ekutheni uphumelele. Kodwa khumbula, i-calori-ecebile (njengamanye amafutha, aqukethe cishe amakholori angu-120 perpuniji ngayinye), ngakho kufanele isetshenziselwe ukwengeza ezihlukahlukene kumafutha owasebenzisayo, njengamafutha omnqumo, kunokufaka amafutha engeziwe ekudleni kwakho.
> Imithombo:
> Cox C, Sutherland W, Mann J, de Jong S, uChisholm A, Skeaff M. Imiphumela yeoli ekhukhunathi yokudla, ibhotela kanye namafutha ahlanzekile kuma-plasma lipids, ama-lipoproteins namazinga e-lathosterol. I-Eur J Clin Nutriti. 1998 Sep; 52 (9): 650-4.
> Eyres L, Eyres MF, uChishol A, Brown RC. Ukusetshenziswa kwamafutha kakhukhunathi kanye nezinkinga zempilo yengqondo kubantu. Isitifiketi seNutriti 2016 Apr; 74 (4): 267-80.
> Nevin KG, Rajamohan T. Imiphumela emihle yamafutha kakhukhunathi amancane kwimingcele ye-lipid kanye ne-vitro LDL oxidation. I-Clin Biochem. 2004 Sep; 37 (9): 830-5.
> Vijayakumar M, Vasudevan DM, Sundaram KR, et al. Ukuhlola okungahleliwe ngamafutha kakhukhunathi ngamafutha we-sunflower ezinozini yempilo yengculazi ezigulini ezinesifo senhliziyo esiqinile. I-Indian Heart J. 2016 Jul-Aug; 68 (4): 498-506.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.