Coconut water ndiyo mvura inobuda kana wavhura coconut. Makonati ekare (ayo ane brown uye ane mvere) anowanzo kupa yakanakisa mukaka wekokonati, iyo inogadzirwa kubva munyama yekokonati. Kokonati diki dzakasvibirira dzinoburitsa mvura yekokonati iri nani.
Ichi chinwiwa chinonaka uye chine munyu chinonaka chinogona kupatsanura, asi chinopa mashoma makorikori kupfuura akawanda emichero muto. Inopawo vhitamini C, makabhohaidhiretsi, uye electrolytes izvo zvingave zvinobatsira pamashure ekurovedza muviri kupora.
Chii chinonzi kokonati mvura?
Ichi chinwiwa chakabviswa chinobva kumakokonati asina kukura, uye akazara nezvinovaka muviri uye zvekurapa. Mvura iyi yakashandiswa semushonga wechisikigo kwemakore, asi nhasi yakave yakakosha pakati pevanhu vanozvitarisira uye kutevera mararamiro ane hutano.
Iyo yakakodzera ndeye idye kubva kukokonati kuve nechokwadi chekuti ndeye 100% yakasikwa uye kuti isu tichatora zvese zvinovaka muviri uye mabhenefiti. Sezvauchange waona, haibvi kubva kukokonati yatinowanzo shandisa (iyo yakajairwa brown one). Coconut mvura iri mukati me green coconuts (isina kukura), iyo chete yekuti kana yaibva tinodya muzhizha. Iyo yakanaka ndeyekuchera mvura yavo kana vava nemwedzi mitanhatu/6 yekuzvarwa, iyo ichangosvika pakati pepakati pekukura kwavo.
Ehezve, haufanirwe kuvhiringa mvura nemukaka wekokonati, iwo akasiyana zvachose uye ane hunhu hwakasiyana. Coconut mvura ine kunyanya a 94% mvura, uye shoma shoma yemaminerari, mavhitaminzi, uye ane hutano mafuta.
Nutrients
Kapu yemvura yekokonati (245 gramu) ine:
- Simba: 45,6 macalorie
- Mapuroteni: 1,7 gramu
- Mafuta: 0 gramu
- Sodium: 64 mg
- Carbohydrates: 10,4 gramu
- Fiber: 0 magiramu
- Shuga: 9,6 magiramu
- Potassium: 17% yemvumo yezuva nezuva inokurudzirwa
- Manganese: 17%
- Magnesium: 15%
- Sodium: 11%
- Vitamin C: 10%
- Vitamin B2: 8%
- Calcium: 6%
Imwe-kapu yemvura yekokonati inopa inenge 10 gramu ye carbs; mazhinji acho (anenge 9 magiramu) ishuga chaiyo. Mamwe mabhureki emvura yekokonati anotapira neshuga yakawedzerwa, saka nyatsoongorora mabhii kana uchida kuderedza shuga. Kokonati mvura ine zvishoma zveprotein; mari yacho inogona kusiyana nemhando.
Nekudaro, iyo yakanaka sosi yevhitamini C, ine 24 mg pamukombe imwe inoshumira. Ndiyo 32% yeRDA yevakadzi uye 27% yevarume, zvichienderana ne2000 calorie pazuva. Kokonati mvura inewo B vitamin thiamine (inenge 8% yeRDA). Iyo yakawanda ye potassium yainayo yakakwana pakugadzirisa BP uye kudzivirira chero dambudziko rekutenderera kweropa (stroke kana kurwisa kwemoyo). Zvine musoro, hachisi chinwiwa chishamiso uye hachisi kuzoedza kurapa chero dambudziko rehutano, zvinongovandudza kushanda kwako kana kuderedza mikana yekurwara.
Imwe kapu ye100% yemvura yekokonati inopa 45 makorikori, 75% ayo anobva kumacarbohydrates, 15% kubva kumapuroteni, uye 10% kubva kumafuta. Kokonati mvura inwiwa yakaderera calorie.
Inokurudzirwa zvakanyanya kune vatambi, sezvo zvirimo mukati electrolyte (potassium, magnesium, sodium, calcium uye phosphorus) inobatsira kutsiva micronutrients yakarasika kuburikidza nedikita apo tanga tichidzidzira. Mukuwedzera, mune imwe tsvakurudzo yakasimbiswa kuti kunwa mvura yekokonati yakawana migumisiro yakafanana zvikuru neyezvinwiwa zvemitambo maererano nekudzorerazve mvura.
Sokunge izvo zvisina kukwana, inodzivirira chirwere cheshuga, ine antioxidants, inowedzera dziviriro yemuviri, inononoka kuchembera kwesero, inodzora BP, inovandudza kuchengetwa kwemvura uye inodzivirira matambudziko ekugaya. Chokwadika, idi rokuti chinwiwa chine utano hachirevi kuti tinofanira kushandisa zvisina kufanira kunwa kwacho. Zvese zvakawandisa zvinopedzisira zvave kutikuvadza.
Kubatsirwa
Mumakore achangopfuura, mvura yekokonati yakava chinwiwa chinopisa. Pamusoro pekuve kutapira uye kunyorovesa, mvura yekokonati yakazara nezvakawanda zvakakosha zvinovaka muviri, kusanganisira zvicherwa izvo vanhu vazhinji vasingawane zvakakwana.
Antioxidant zvivakwa
Mahara radicals mamorekuru asina kugadzikana anogadzirwa mumasero ako panguva yemasabolism. Kugadzirwa kunowedzera mukupindura kushushikana kana kukuvara. Kana paine akawanda akasununguka radicals, muviri unopinda mamiriro e oxidative kusagadzikana, izvo zvinogona kukuvadza maseru uye kuwedzera njodzi yechirwere.
Imwe ongororo yakaratidza zvakanakira coconut mvura inotorwa mukudya kwemafuta akawanda. Koconut mvura haina kungobatsira kuderedza cholesterol markers, asi yakaratidzawo antioxidant simba. Kunyange zvazvo zvidzidzo izvi zvichinakidza, zvakakosha kuziva kuti hapana zvidzidzo zvinosanganisira vanhu uye simba re antioxidant remvura yekokonati yakaitwa kusvika nhasi, uye imwe neimwe yezvidzidzo zvemhuka yakashandisa zviyero zvakasiyana uye parameters.
Shuga level control
Tsvagiridzo yakaratidza kuti ichi chinwiwa chinogona kudzikisa mazinga ehuga uye kuvandudza zvimwe zviratidzo zvehutano mumhuka dzine chirwere cheshuga.
Mune imwe ongororo, makonzo ane chirwere cheshuga airapwa nemvura yekokonati akachengetedza zviri nani shuga yeropa kupfuura boka rekutonga. Chidzidzo chimwechete chakawanawo kuti makonzo akapihwa mvura yekokonati aive neakaderera hemoglobin A1c mazinga, zvichiratidza zvirinani zvenguva refu yekudzora shuga yeropa.
Zvisinei, imwe bhenefiti yakawedzerwa yemvura yekokonati yeshuga yeropa ndeyokuti inzvimbo yakanaka ye magnesium, iyo inogona kuwedzera insulin senitivity uye kuderedza mazinga ehuga muvanhu vane chirwere cheshuga chechipiri uye prediabetes.
Dzivirira matombo eitsvo
Kunwa mvura yakakwana kwakakosha pakudzivirira matombo eitsvo. Kunyange zvazvo mvura yakachena iri sarudzo yakanaka, zvidzidzo zviduku zviviri zvinoratidza kuti mvura yekokonati inogona kunge iri nani.
Matombo eitsvo anogadzirwa apo calcium, oxalate, uye mamwe macommunication anobatana kuita makristasi muweti. Aya makristasi anogona kugadzira matombo madiki. Kunyange zvazvo vamwe vanhu vachibatwa zvakanyanya kupfuura vamwe, matombo eitsvo anokanganisa inenge 12% yehuwandu hwepasi.
inokurudzira kupora
Coconut mvura inogona kunge iri chinwiwa chakakwana chekudzorera hydration uye kuzadza ma electrolyte akarasika panguva yekurovedza muviri. Electrolytes maminerari anoita mabasa akati wandei akakosha mumuviri wako, kusanganisira kuchengetedza kwakaringana mvura. Mamwe ma electrolyte akakosha anosanganisira potassium, magnesium, sodium, uye calcium.
Nokuti mvura yekokonati ine electrolytes yakadai se potassium uye magnesium, zvidzidzo zvakawanda zvakawana kuti zvingave zvinobatsira kudarika mvura mushure mekudzidzira kudzorerazve mvura. Muchokwadi, imwe ongororo diki yakawana kuti ichi chinwiwa chakavandudza kurovedza muviri zviri nani pane mvura kana chinwiwa chemitambo mukati mezuva rinopisa kwazvo.
hydration source
Mvura yekokonati yakasikwa inotapira zvishoma neine nutty flavour. Iyo zvakare yakanyanya kuderera mumakoriori uye carbs. Yakanyanya kutsva kubva pamuchero, asi kana usingakwanise kuzadza firiji yako nekokonati nyowani, kune akawanda mhando dzemvura yekokonati mumasupamaketi mazuva ano.
Isu tichangoita chokwadi chekuverenga zvinongedzo kuti uone kuti uri kuwana 100% yekokonati mvura. Mamwe mabhodhoro anogona kunge aine shuga yakawedzerwa kana zvinonhuhwirira. Iwe unogona kushandisa iyi mvura inopisa sesmoothie base, chia seed pudding, vinaigrette dressing, kana kutsiva mvura paunenge uchida kutapira kwepanyama.
Mhedzisiro
Kunyange zvazvo potassium inokosha mineral, kunyanya kushandiswa kunogona kutungamirira ku hyperkalemia (yakawanda ye potassium muropa). Sezvo ichi chinwiwa chine potassium, kunwa yakawanda kunogona kukonzera dambudziko iri. Izvi hazvigone kuitika kune vanhu vazhinji, asi avo vane chirwere cheitsvo chisingaperi kana kutora mishonga, kusanganisira ACE inhibitors, vanofanira kungwarira.
Iinewo zvinyorwa zvepamusoro zve FODMAPs, boka remakabhohaidhiretsi rinogona kukonzera kana kuwedzera zviratidzo zvekugaya muvanhu vane irritable bowel syndrome (IBS). Vanhu vari pasi peFODMAP yekudya vangada kuidzikisa kana kuidzivisa kana ichikonzera zviratidzo.
electrolyte kusaenzana
Mvura yeCoconut yakakwira potassium yemukati ndicho chimwe chikonzero chinoita chinwiwa chinoshamisa. Asi zvino chikonzero chimwe chete chinogona kuita kuti ive inouraya kana ikadyiwa zvakanyanya.
Mune imwe nyaya, mumwe murume akanga apedza zuva rose achitamba tennis mumamiriro ekunze e32-degree. Zvakangoitika kuti akapedza 2 malita emvura yekokonati, zvichiita kuti pave nemamiriro ezvinhu anonzi hyperkalemia, izvo zvakazotungamirira kuhutano hwakakomba. Hyperkalemia inokonzera kupera simba uye dzungu, uye mumaminitsi mashoma munhu anenge abatwa angafenda.
laxative effect
Kunwa zvakanyanyisa kunogonawo kuva nengozi. Kunwa zvakawandisa kunogona kuita laxative mhedzisiro pane digestive system. Sezvo mvura yekokonati iine laxative yechisikigo, inogona kunge isina kukodzera kune vamwe vanhu vane matambudziko nekufamba kwavo. Nokudaro, kutarisirwa kunofanira kutorwa usati wadya mari yakawanda.
Chimwe chinokanganisa ndechekuti zvivakwa diuretic. Izvi zvinoreva kuti kudyiwa kwakawanda kungada kuti timbozorora uye kushanyira imba yekugezera kakawanda. Kunyange zvazvo mvura shoma yekokonati ine zvinhu zvinonyorovesa, kunyanya kushandiswa kunogona kuva kusina kunaka.