Ama-calories e-Koconut kanye nezinzuzo zezempilo
Ama-coconut atholakala ezindaweni ezibandayo lapho zivunwa khona emhlophe 'inyama' namanzi kakhukhunathi ngaphakathi kwe nut. Ziphezulu ngamafutha agcwele kodwa nazo ziwumthombo omuhle wamaminerali kanye ne-fiber.
Uzothola ukhukhunathi obomvu ezindaweni eziningi zokudla kulezi zinsuku, kodwa kuwumsebenzi omkhulu wokusebenzisa owodwa kakhulu kunokwenzeka ukuthi uzothenga kakhukhunathi owomile, ubisi lwekakhukhunathi noma amanzi okukhukhunathi.
Kukhona umkhuba okhulayo wokufaka amafutha kakhukhunathi ekudleni okunempilo ngombono wokuthi kuyoba kuhle empilweni yakho, kodwa kuze kube manje, akukho ukucwaninga okwanele okubonisa ukuthi kunjalo.
Amaqiniso e-Coconut Nutrition
| I-Sweetenedriedried Coconut Meat Amaqiniso Okudla | |
|---|---|
| Ukusekela Usayizi o-1 ounce | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 130 | |
| Ama-calories avela ku-Fat 72 | |
| Ingqikithi yamafutha 8g | |
| I-Fat egcweleyo 7g | 34% |
| I-cholesterol 0mg | 0% |
| I- 81mg ye-sodium | 4% |
| Ama-carbohydrates 15g | 11% |
| I-Dietary Fiber 3g | 11% |
| Ama-sugar Suggestions 10g | |
| Amaprotheni 1g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 2% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
I-coconut inyama iphezulu e-fiber namaminerali, ikakhulukazi i-potassium. Ingxenye eyodwa yenyama ekhanda kakhukhunathi (noma cishe i-1/3 yendebe) inama-calories angu-130, i-1 gram amaprotheni, ama-gram angu-8, nama-gram angu-3 ama-fibre. Ibuye ine-3 milligrams calcium, i-magnesium eyi-milligrams, i-potassium engu-103, nama-milligram angu-81 sodium.
Ingqikithi eyodwa yenxenye yobisi bekakhukhunathi inama-276 kilojoule, ama-3 amagremu amaprotheni, ama-gram angu-7 amagremu, ama-gram angu-3 ama-fibre, ama-4 amagremu nama-gramu angu-29, kuhlanganise namagremu ama-25 agcwele amafutha.
Ibuye ine-potassium engu-316 milligrams, i-milligrams ye-sodium, i-milligrams yamagremu angu-44, nama-milligrimu angu-2 ensimbi.
Enye indebe yamanzi kakhukhunathi inama-calories angu-46, ngaphansi kwama-gramu angu-2 amaprotheni, ngaphansi kwengxenye yesigamu samafutha, ama-gramu angu-9 amagremudididididi kanye nama-2 1/2 amagremu fiber. Ibuye ine-58 milligrams calcium, i-magnesium engama-milligram angu-60, i-potassium eyi-600 nama-252 amagremu.
Elinye isipuni samafutha kakhukhunathi unama-calories angu-117 futhi liqukethe cishe ingxenye yesilinganiso sakho samalanga nsuku zonke samafutha agcwele futhi inani elincane lama-linoleic acid namafutha e-monounsaturated.
Izinzuzo zezeMpilo
Ama-coconut namafutha kakhukhunathi aphezulu emafutheni agcwele, kodwa akufani neze namafutha agcwele okutholakala enkomeni nakweminye imikhiqizo yezilwane. Kodwa-ke, njengamafutha agcwele izilwane, amafutha kakhukhunathi azophakamisa i-cholesterol ephelele kanye ne-LDL cholesterol (uhlobo olubi). Nakuba kuhle ukusebenzisa ukakhukhunathi ekuphekeni kwakho, akubonakali ukuthi kuyokwenza ngcono ingozi yesifo senhliziyo.
I-coconut inyama iphezulu fiber ngakho kuhle uhlelo lwakho lokugaya futhi lingakusiza uhlale unomuzwa ogcwele isikhathi eside phakathi kokudla. Kungumthombo omuhle we-potassium, okungaba obalulekile ekugcineni amazinga e-sodium nokucindezelwa kwegazi ekuhloleni.
Imibuzo evamile
Ingabe ikhukhamba isithelo, imifino, noma nut?
Ngokwe-Library of Congress, i-coconut iyi-drupe eyodwa. I-drupe isithelo esinesigqoko esinzima kwimbewu, njengepayipi noma cherry. Ama-Walnuts, ama-almonds, nama-pecans nazo ziyi-drupes kodwa sizibiza ngokuthi ama nati, ngakho ungabiza ukhukhunathi noma isithelo noma nut.
Ingabe uzodla ukakhukhunathi kukusiza ukuba ulahlekelwe isisindo?
Kukhona izifundo eziphathelene namafutha kakhukhunathi kanye nezilwane ze-laboratory, kodwa ubufakazi obuningi bokuthi ukucola kakhukhunathi nganoma yiluphi uhlobo kuzokwenza ngcono ukulahlekelwa kwesisindo se-dieter.
Kusengaphansi kwama-kilojoule oyithathayo ngokuhambisana nama-calories umzimba wakho owenza nsuku zonke.
Ingabe amanzi kakhukhunathi anempilo kuwe?
Amanzi angama-coconut aphansi kakhulu kunamafutha futhi angaphansi kwama-kilojoule kunobisi lwekakhukhunathi. Kubuye kube ne-potassium ephakeme kakhulu, ngakho-ke kungcono ukuhambisa amanzi, kodwa asikho isizathu sokukholelwa ukuthi kungcono kunokuba uphuze amanzi amaningi ngosuku lonke futhi udle izithelo nemifino yakho.
Ukuthatha nokugcina iKoconut
Uzothola ukhukhunathi esigabeni somkhiqizo. Kumele kube mnyama, futhi kunzima kakhulu.
Ukuze udle ukhukhunathi wakho, qala ngokuthatha insimbi yensimbi. Phonsa kakhukhunathi ekugcineni bese ukhipha amanzi. Ungakwazi ukunambitha uketshezi-uma kumnandi futhi kungabi ngukudla, i-coconut yakho inhle futhi iyasha.
Okulandelayo, sebenzisa isando ukuze uthole ikhonokhunathi ukuze uphule igobolondo. Hamba inyama ngommese ongenawo wonke futhi uwuzungeza kuze kube yilapho inyama iphuma egobolondo. Sebenzisa i-peeler yemifino ukuze uhlabe ikhukhamba. Hlaza inyama yesikhokhamba kuze kube sevikini noma uyiqede kuze kube izinyanga ezintathu.
Uma ubheka ubisi lwekakhukhunathi, uzothola ezingxenyeni zokudla zemvelo futhi mhlawumbe kwimpahla ekheniwe noma izindawo zokuphuza iziphuzo. Ubisi lwekakhukhunathi aluhlali isikhathi eside, ngakho kabili hlola ukusetshenziswa ngosuku futhi ufriji noma ubani ubisi obunamalahle obunxele ngemuva kokuvula isitsha. Sebenzisa it ezinsukwini ezimbalwa.
Kunzima ukuthola ama-coconut amasha, okungukuthi ayenayo i-husk yawo eluhlaza, kodwa ungawafumana emakethe yamafama ezindaweni ezishisayo. Lawa makhonkco asetshenziselwa amanzi kakhukhunathi.
Izindlela Ezempilo Zokulungisa I-coconut
Hlanganisa amanzi kakhukhunathi ngamanzi ka-phaphayinaphu bese ufaka umquba omncane omusha. Uma une-blender esheshayo ungazihlanganisa wonke ama-cubes ama-ice for a slush fun tropical. Engeza ubisi lwekakhukhunathi, i-ananas, i-ayisi, nobusi ku-blender esheshayo ye-smoothie eshisayo. Yenza ibe isiphuzo esingumdala ngokungeza i-rum.
Sebenzisa i-flakes ekhishwe yi-coconut njenge-topping ye-dessert kanye nezitsha zangasese noma engeza ukakhukhunathi owomile ku-mix trail noma iresiphi ye-granola noma uyifake kwimpahla yakho ebhakiwe.
Kulula ukunambitheka kakhukhunathi. Qala ngokushisa ihhavini yakho ku-325 F. Faka ama-coconut flakes kancane ebhodini lokubhaka uwafake kuhhavini cishe imizuzu emihlanu noma eyishumi kuze kube mnyama. Qaphelani ngoba bayagcoba ngokushesha. Kubuye kubasize ukuwavuselela kanye noma kabili ukuze babomvu ngokulinganayo.
Ukupheka
Zama lezi zokupheka okumnandi nezilula ezibonisa ukakhukhunathi.
- I-Low Sugar Coconut E-Raspberry Oatmeal : Le recipe ibonisa ubisi lwekakhukhunathi kanye nama-coconut flakes futhi isebenzisa ama-raspberries afriziwe.
- I-Thai Coconut Curry Chicken : Ubisi lweKoconut uletha le curry ndawonye. Noma iyiphi i-curry paste ingasetshenziselwa ukuhambisana nokuthanda kwakho.
- I-Low-Carb Coconut Shrimp : Lezi zinhlanzi ziyi-pan-ethosiwe ngengxube yefulawa kakhukhunathi, izinongo, kanye nekhonathi.
> Imithombo:
> Eyres L, Eyres MF, uChishol A, Brown RC. "Ukusetshenziswa kwamafutha kakhukhunathi nezinkinga zempilo yengqondo kubantu." Isitifiketi seNutriti 2016 Apr; 74 (4): 267-80. i-doi: 10.1093 / nutrit / nuw002. Epub 2016 Mar 5.
> Kormos W. "Ngocingo I-coconut iyakhathazeka. Ngiye ngabona imikhiqizo eminingi ekhuthaza izinzuzo zezempilo zamafutha kakhukhunathi noma amanzi okukhukhunathi. Ingabe kukhona ubufakazi balezi zinzuzo?" I-Harv Mens Health Watch. 2014 Jun; 18 (11): 2.
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-National Nutrient Database ye-Standard Reference Release Release 28."
> I-United States uMnyango wezoLimo wokuThutha. "Recipe Yami."