Kokonati yave chikafu chakakurumbira mumazuva achangopfuura, izvo zvakakonzera kuwanda kwezvinhu zvakasiyana siyana zvekokonati zvinowanikwa muzvitoro zvikuru. Zviviri zvezvinonyanya kushandiswa zvigadzirwa ndeye kokonati mafuta uye mukaka wekokonati. Mafuta ekokonati imafuta ekubikisa akasiyana-siyana, nepo mukaka wekokonati uchipa mafuta, mapuroteni, uye zvakasiyana-siyana zvinovaka muviri.
Kuti uzive kusiyana pakati pechigadzirwa chimwe nechimwe, zvakakosha kuziva kuti chimwe nechimwe chinowanikwa sei uye ndezvipi zvakasiyana-siyana zvinoshandiswa mukicheni. Uye zvakare, kokonati cream zvakare ireferensi huru mukudya kwevanhu vanotungamira mararamiro ane hutano.
Coconut Oiri Nutrition Chokwadi
Kokonati mafuta anogona kushandiswa pakubika; unogona kugadzira chero dhishi, kubva kune zvakabikwa kusvika kune zvakakangwa, nemafuta aya. Iwe unogona zvakare kuishandisa kugadzira saladhi yekupfeka kana kunyange zvinwiwa, senge smoothies. Kune marudzi akasiyana ekokonati mafuta, zvinoreva kuti muchitorosi uchaona zvigadzirwa zvine mavara akasiyana.
Semuenzaniso, zvigadzirwa zvinogona kunge zvine mazwi akafanana neakacheneswa, hydrogenated, kana mhandara pamavara avo, kana anogona kunge asina kunyorwa zvachose. Iva nechokwadi chekugara kure ne hydrogenated kokonati mafuta, ayo anowanzo aine asina hutano e trans mafuta, uye gara uchitenga virgin kokonati mafuta. Mhandara mafuta inogadzirwa nekutsikirira nyowani yekokonati nyama, nepo yakanatswa kokonati mafuta inogadzirwa nekutsikirira yakaomeswa kokonati nyama.
Chipunu chega chega (14 gramu) yekokonati mafuta ine 13 gramu emafuta. Mafuta ari mukokonati mafuta musanganiswa we polyunsaturated, monounsaturated, uye saturated mafuta. Kokonati mafuta haatombove nehumwe hutano hwekudya neimwe nzira, kunyangwe ichizivikanwa kuve yakapfuma muma antioxidants emhando dzakasiyana.
Kunyange zvazvo kokonati mafuta inogona kushandiswa mune zvakasiyana-siyana zvekudya uye inowanzoonekwa semafuta ane utano, inofanira kudyiwa muhuwandu hushoma.
Ruzivo rwekudya kweCoconut mukaka
Kune marudzi akawanda akasiyana emukaka, saka chigadzirwa ichi chinogona kusiyana zvakanyanya mukudya kwako. Zvinokwanisika kugadzira mukaka wekonikoni kubva kumakononi maduku, ayo ane mafuta mashoma, kana kuti coconuts akwegura, anogona kubudisa chigadzirwa chakakora.
Iwe unogona kuwana zviri nyore zvigadzirwa zvemukaka zvine kuenderana kwechero chimwe chigadzirwa chemukaka, kubva kune skim mukaka kusvika kune wakazara mukaka. Zvizhinji zvekutengesa zvigadzirwa zvinogadzirwa kubva kune yekare, yakakora makokonati uye inodiridzwa pasi. Nekudaro, zvinokwanisika kugadzira yako wega mukaka wekokonati kumba kana iwe uchikwanisa kuwana nyowani, mbishi nyama yekokonati.
Muzhinji, mukaka wemuchero uyu hauna mavhitaminzi mashoma asi wakapfuma mune zvicherwa. Magiramu zana emukaka ane:
- 25 muzana yemutengo wezuva nezuva (DV) we mhangura
- 18 muzana yeDV ye hierro
- 11 muzana yeDV ye magnesio
- 33 muzana yeDV ye manganese
- 8 muzana yeDV ye mutambo
- 5 muzana yeDV ye potasiamu
- 5 muzana yeDV ye zinc
Iinewo zvishoma (pakati pe1 ne4 muzana) yezvimwe zvinovaka muviri zvakadai calcium, vitamini C, B yakaoma mavitamini uye choline. Iwe unogona kuwana magiramu maviri eprotein, 2 magiramu emafuta, uye 21.3 magiramu ecarbs pamagiramu 2.8 ega emukaka wekokonati.
Chenjerera kudya zvakawanda zvemukaka wekokonati mufiriji, sezvo kazhinji zvine zvakawanda zvekuwedzera, senge shuga yakawedzerwa, uye inogona kunge iine shoma chaiyo yekokonati. Zvigadzirwa zvakaita seizvi zvinogona kusimbiswa nehumwe kudya kunovaka muviri, asi zvinogona kunge zvisina hutano zvakanyanya zvichienzaniswa nezvimwe zvinogadzirwa nemukaka.
kokonati mafuta vs kokonati mukaka
Kokonati mukaka nemafuta zvinogadzirwa kubva mukokonati nyama. Mukaka unogadzirwa nekudziya nyama yekokonati mumvura uye kusveta chigadzirwa chinobuda, senge coconut cream. Kusiyana neizvi, kokonati mafuta inogadzirwa nekutsikirira nyama kuti ibvise mafuta ayo. Izvi zvinoreva kuti musiyano pakati pekokonati mafuta uye mukaka wekokonati inonyanya a zvichienderana nekugadzirisa nzira.
Coconut mukaka chikafu-chikafu chinovaka muviri chaunogona kudya wakasununguka, kunyangwe uchiganhurwa nemafuta ayo. Kusiyana neizvi, kokonati mafuta chigadzirwa chakanyanya-mafuta chinoshaya chikafu chinowanikwa mune zvimwe zvigadzirwa zvekokonati uye zvinofanirwa kudyiwa zvine mwero. Kubva pane zvinovaka muviri, kokonati mukaka kazhinji zviri nani pane kokonati mafuta. Zvisinei, chaizvoizvo kokonati mafuta yakave yakabatanidzwa nehuwandu hwehutano hwakanaka uye inokonzera kukakavara kwakanyanya.
Kana iwe uchifarira kwazvo kokonati uye uchida kuidya nguva nenguva, chinjanisa zvigadzirwa zvauri kushandisa kuti uwane ese mabhenefiti ekokonati. Zvimwe zvigadzirwa zvekokonati, senge nyama yekokonati yakasvibira, ine mamwe mavhitamini, zvicherwa, uye zvimwe zvakakosha zvinovaka muviri, senge fiber.
coconut cream vs mukaka wekokonati
Sezvo mukaka wekokonati nekrimu zvichishandiswa kushandiswa kwakafanana, kusiyanisa coconut cream kubva mumukaka kunogona kuva kwakaoma. Kusiyana nemafuta nemukaka, kirimu nemukaka wekokonati zvinogona kuva nezvakawanda zvakafanana. Misiyano pakati pezvigadzirwa izvi zvinoenderana zvachose nevagadziri uye kuti yakawanda sei kokonati yavanoisa muchigadzirwa.
Mukaka kazhinji une kuenderana kwechero mumwe mukaka, zvinoreva kuti unogona kufanana nemukaka wesoya, mukaka wearumondi, kana mukaka wemhuka. Coconut cream ingori mukobvu zvishoma, senge soy cream, oat cream, kana chero chigadzirwa chemhuka. Musiyano mukuru pakati pekokonati mukaka uye kokonati cream ndiyo iyo kokonati cream ine kokonati yakawanda uye mvura shoma.
Kunyangwe izvi zvichinzwika zvakananga, zvigadzirwa zvemukaka wekokonati zvinogona kusiyana zvakanyanya. Mukaka unowanikwa mumakatoni ungangove wakada kufanana nemukaka usina mafuta mashoma. Zvisinei, mukaka unowanzotengeswa mumagaba zvakare. Mukaka wemumagaba unowanzo creamier uye une coconut yakawanda kupfuura mamwe mukaka, zvekuti inogona kuenzana nekokonati creams.
Mukaka wekokonati wemumagaba unogona kunge uine huwandu hwakasiyana hwekokonati: hutsika hwakaderera hwakatenderedza makumi maviri neshanu muzana hwakajairwa, asi iwe unogona kuwana hutsika hunosvika makumi matanhatu neshanu muzana. Koconut creams inogara iine yakawanda yekokonati, asi kukosha uku kunogonawo kunge kwakapoteredza 25 muzana, saka pane kupindirana pakati pezvigadzirwa izvi. Mamwe coconut creams ane shredded kokonati kana kuti akafanana nemafuta akaomeswa, asi mazhinji anongori mafuta, creamier version yemukokonati mukaka.