Mukaka weCoconut wakawana mukurumbira sechigadzirwa chemazuva ano nekuda kweiyo yakaderera fructose uye glucose yemukati, ine 2% chete shuga. Izvi zvinoita kuti ive sarudzo yakakwana yekugutsa zvishuwo zvinotapira pasina kushandisa macalorie akawandisa. Kune akawanda zvakanakira mukaka wekokonati iyo inogona kuwanikwa kana tikaidya nguva dzose.
Muchikamu chino tichakuudza kuti zvii zvinobatsira zvemukaka wekokonati uye maitiro ayo.
Chii chinonzi mukaka wekokonati
Coconut mukaka imvura inotorwa kubva kukokonati iyo inowanzoshandiswa mumhando dzakasiyana dzekubika. Iko coconut mukaka wekutora maitiro unosanganisira kupwanya nyama yakakura yekokonati, zvichiita kuti ive yakapfuma uye inonhuhwirira kwazvo nyama chena iyo isingangopedzi muchimiro chemvura asi inogonawo kunakidzwa mune yakasimba fomu.
Iwe une sarudzo yekunakidzwa nechinwiwa ichi chinonaka chakananga kubva kukokonati ichangobva kutsemuka kana kuitenga zviri nyore se zvinwiwa zvakaputirwa muzvitoro zvikuru zvakasiyana, herbalists uye zvitoro zvine hunyanzvi.
Coconut mukaka chinwiwa chakapfuma mune zvakanakira uye hunhu, zvinosanganisira kwete chete hutano uye hutano hunhu asiwo kuporesa nekudzivirira zvivakwa. Ichi chinwiwa chine huwandu hwakawanda hwemakabhohaidhiretsi, zvichiita kuti ive sosi inosimbisa yesimba. Panguva imwecheteyo, inopa manzwiro anozorodza uye inopa kukurumidza kuwedzera kwesimba. Zvisinei, zvakakosha kushandisa kungwarira, se Macalorie ayo anodarika emukaka akasiyana siyana anowanzo kudyiwa, semaamanda, soya nemapfunde.
Propiedades
Icho chinwiwa chakazara mune zvakakosha zvinovaka muviri uye zvicherwa. Mupiro unozivikanwa wevhitamini unonyanya kuoneka mumavhitaminzi B, ayo anoita basa rakakosha mukudya uye kusimbaradza kwetsinga yedu. In Boka iri rinosanganisira B1, B2, B3, B5 uye B6. Mukuwedzera, inopawo vitamini C.
Kuwanda kwemaminerari uye kutsvaga zvinhu zvirimo kunoshamisa, pakati peiyo potassium, phosphorus, selenium uye chromium inomira. Mukaka weCoconut chinwiwa chakazara chinoratidza huwandu hwakakosha hwekudya, zvimwe zvinosanganisira:
- Iine magiramu mashanu emacarbohydrates, iyo inobatsira kune yakazara magiramu zana emacarbohydrates.
- Maererano nehuwandu hweprotein, 100 magiramu emuchero uyu anopfuura mimwe michero ine yakakura 2,30 magiramu emapuroteni.
- Mukaka wekokonati, unozivikanwa nokuda kwehuwandu hwehuwandu hwemafuta, hunofanira kudyiwa zvine mwero nekuda kwehuwandu hwemafuta. Inenge magiramu makumi maviri nemana emafuta, ayo 24 magiramu ane mafuta akazara, anogona kuwanikwa kubva ku 21 gramu yemukaka wekakhuni.
- shuga yakaderedzwa
Pasinei nekuravira kwavo kunotapira, mvura yemukokonati nemukaka hazvina shuga kana fructose, izvo zvinogona kuita kuti munhu atende kuti zvine shuga yakawanda. Nekudaro, muchokwadi, ivo vane 2% shuga chete.
Kuwanda kwelauric acid mumukaka wekokonati, yepakati-chain chain saturated fatty acid, inoshandurwa kuita monolaurin, komboni inozivikanwa neinorwisa mabhakitiriya uye antiviral properties. Mushonga uyu unoshanda sechidziviriro chemuviri wedu, uchinyatsoudzivirira kubva kuhutachiona nemavhairasi.
Nekuda kwehuwandu hwayo hwepakati-cheni yakazara mafuta acids, mafuta ari muchigadzirwa ichi anogadziriswa nekukurumidza muchiropa, zvichikonzera mukana wakaderera wekuchengetedza. Aya mafuta anokurumidza kuchinjwa kuva simba uye naizvozvo haabatsiri mukuunganidza kwemafuta emuviri.
Zvakanakira mukaka wekokonati
Aya ndiwo mabhenefiti makuru ekunwa mukaka wekokonati nguva dzose:
- Zvinokosha Nutrients: Mukaka wekokonati wakapfuma mune zvakakosha zvekudya zvakadai sevhitamini C, E, B1, B3, B5 uye B6, pamwe chete nemaminerari akaita sesimbi, calcium, magnesium uye phosphorus. Izvi zvinovaka muviri zvakakosha pakuchengetedza immune system yakasimba, mapfupa ane hutano, uye basa remaserura rakakodzera.
- Healthy fatty acids: Mukaka weCoconut ndiyo yakanakisa sosi yehutano hwemafuta acids, kusanganisira lauric acid, capric acid, uye caprylic acid. Aya mafuta acids anozivikanwa neawo antimicrobial uye anti-inflammatory properties, nokudaro achibatsira kune hutano hwehutano hwemwoyo.
- Zvinokurudzira kuderedza uremu: Kunyange zvazvo yakakwira mumafuta, mukaka wekokonati une medium chain triglycerides (MCTs), iyo inogadzirwa zvakasiyana-siyana mumuviri uye inogona kubatsira kukurumidza kushandiswa kwemasabolism. Izvi zvinogona kuita kuti uremu huremerwe kana hukaiswa mukudya kwakaringana.
- Sustainable energy source: Iyo MCTs iripo mumukaka wekokonati inokurumidza uye yakasimba sosi yesimba. Aya mafuta acids anoshandurwa nyore nyore kuva ketoni, iyo inoshandiswa nemuviri sehuni, ichipa simba rinogara uye rakagadzikana.
- Lactose isina uye vegan: Coconut mukaka isarudzo huru kune avo vane lactose vasingashiviriri kana kutevera vegan kudya. Izvo zvakasikwa lactose-isina uye haina zvigadzirwa zvemhuka, ichipa inovaka uye inonaka imwe nzira kune avo vane zvirambidzo zvekudya.
- Inovandudza hutano hwekudya: Kokonati mukaka unogona kukurudzira hutano hwekudya nekuda kwehuwandu hwefiber, iyo inokurudzira matumbo nguva dzose uye inobatsira kudzivirira matambudziko akadai sekuvhara.
- Zvakanakira ganda uye bvudzi: Zvokudya zviri mumukaka wekokonati, zvakadai sevhitamini E uye mafuta acids, zvinogona kuita kuti ganda rive neutano uye bvudzi. Vanogona kubatsira kuchengetedza hydration, kudzivirira kuoma, uye kukurudzira chitarisiko chinopenya.
Nzira yekunwa mukaka wekokonati
Isu tichakupa dzimwe sarudzo dzekubatanidza mukaka wekokonati muhupenyu hwako hwezuva nezuva:
- En shakes uye smoothies: Sanganisa mukaka wekokonati nemichero mitsva, senge pineapple, mango kana michero, kugadzira zvinonaka zvetropical smoothies. Sanganisa mukaka wekokonati nepinashi, mabhanana, uye mapuroteni ehupfu kune zvinovaka muviri zvegirini smoothie.
- En zviyo uye granolas: Dururira mukaka wekokonati pamusoro pezviyo zvako zvaunofarira kana granola kuti uwedzere kunakidza kwekupisa nekunaka. Sanganisa mukaka wekokonati neoat yehusiku kuitira kudya kwemangwanani kunonaka, kunovaka muviri.
- En kofi kana tii: Tsiva mukaka wemhou nemukaka wekokonati mukofi yako kana tii kuti unakirwe nekunhuhwirira kwakasiyana nekunaka. Wedzera kubata kwekinamoni kana vanilla kumukaka wekokonati kuti uwedzere kunhuhwirira uye kunaka.
- En savory recipes: Shandisa mukaka wekokonati sehwaro hwemasosi nemacurries kuti uvape hupfumi hwakapfuma, hwekunaka. Wedzera mukaka wekokonati kune soups uye stews kuitira kutsetseka kwemavara uye kupisa kwepasi.
- En dessert uye pastries: Tsiva mukaka wenguva dzose nemukaka wekokonati mumabikirwo ezvokudya zvakadai seflans, puddings kana ice cream. Isai mukaka wekokonati mukugadzirira kwekuzunungusa, mbiya dzesmoothie kana yogati yakagadzirwa kumba.
- Sechinwiwa chinozorodza: Isa mufiriji mukaka wekokonati woushandisa uchitonhora sechinwiwa chinozorodza uye chinovaka muviri. Wedzera ice uye zvimedu zvishoma zveremoni kana mint kugadzira chinwiwa chinopisa uye chinosimbisa.
- En Mapuroteni anozununguka: Sanganisa mukaka wekokonati neprotein powder, banana, uye almond butter kuti uwane protein shake inonaka uye inogutsa. Edzai nezvinongedzo senge chia kana mhodzi dzeflakisi kuti uwedzere mamwe magadzirirwo uye zvinovaka muviri.
Ndinotarisira kuti neruzivo urwu unogona kudzidza zvakawanda pamusoro pezvibatsiro zvemukaka wekokonati uye maitiro ayo.