Li-calories tsa kokonate le melemo ea eona ea bophelo bo botle
Li-coconut li fumanoa libakeng tse chesang tsa tropike moo li kotuloang 'meleng o tšoeu' le metsi a kokonate ka hare ho nati. Li na le mafura a mangata empa li boetse ke mohloli o motle oa liminerale le fiber.
U tla fumana likokonate tse sootho matsatsing a mangata a lireschorente, empa ke mosebetsi o mongata oa ho sebelisa o mong ho feta kamoo o ka rekang kokonate e omeletsoeng, lebese la kokonate kapa metsi a kokonate.
Ho na le moetlo o ntseng o hōla oa ho kenyelletsa oli ea kokonate ka lijo tse phetseng hantle le khopolo ea hore e tla ba molemo bakeng sa bophelo bo botle ba hau, empa ho fihlela joale, ha ho na lipatlisiso tse lekaneng ho bontša hore ho joalo.
Linnete tsa Koetliso ea Kokonate
| Lijo tse Khongoang tse ometsoeng tse nang le lijo tse nepahetseng | |
|---|---|
| Ho Sebeletsa Boima ba 1 ounce | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 130 | |
| Lik'halori tse tsoang Fat 72 | |
| Kakaretso ea Fat 8g | |
| Fat Satated Fat 7g | 34% |
| Cholesterol 0mg | 0% |
| Sodium ea 81mg | 4% |
| Li-carbohydrates 15g | 11% |
| Dietary Fiber 3g | 11% |
| Litlhapi tse 10g | |
| Protheine 1g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 0% · Iron 2% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Lijo tsa kokonate li na le fiber le liminerale tse ngata, haholo-holo potasiamo. Nete e le 'ngoe ea nama e nang le monate oa kokonate (kapa hoo e ka bang 1/3 ea senoelo) e na le lik'hilojule tse 130, 1 grama ea protheine, mafura a 8 a mafura le ligrama tse fetang 3 tsa fiber. E boetse e na le limiligrama tse 3 tsa calcium, limiligrama tse 14 tsa magnesium, li-milligrams tsa potasiamo, le limilimithara tse 81 tsa sodium.
Senoelo sa halofo sa lebese la kokonate se na le lik'hilojule tse 276, 3 dikgerama, ligrama tse 7 tsa lik'habohaedreite, 3 dikgerama, ligrama tse 4 tsa tsoekere le ligrama tse 29 tsa mafura, ho akarelletsa le mafura a 25 a mafura.
E boetse e na le potassium tse 316, limilimithara tse 18 tsa sodium, limilimithara tse 44 tsa magnesium, le limiligrama tse 2 tsa tšepe.
Senoelo se seng sa metsi a kokonate se na le lik'hilojule tse 46, ka tlase ho 2 grams ea protheine, ka tlase ho halofo ea gram ea mafura, 9 dikgerama tsa lik'habohaedreite le hoo e ka bang 2 1/2 dikgerama. E boetse e na le li-milligrams tse 58 tsa calcium, li-milligramme tse 60 tsa magnesium, li-milligrams tse 600 tsa potasiamo le 252 grams a sodium.
Sekhahla se seng sa oli ea kokonate se na le lik'hilojule tse 117 'me se na le hoo e batlang e le halofo ea lijo tsa hau tsa letsatsi le letsatsi tsa mafura a tletseng' me e nyenyane ea linoleic acid le monounsaturated mafura.
Melemo ea Bophelo
Li-coconut le oli ea kokonate li na le mafura a mangata, empa ha li tšoane hantle le mafura a mangata a fumanehang ka likhomo le lihlahisoa tse ling tsa liphoofolo. Leha ho le joalo, joaloka lihlahisoa tse tletseng liphoofolo, mafura a kokonate a tla phahamisa k'holiseterole le LDL cholesterol (mofuta o mobe). Le hoja ho le molemo ho sebelisa kokonate ha u pheha, ha ho bonahale eka e tla ntlafatsa kotsi ea lefu la pelo.
Lijo tsa kokonate li na le litlheferefere tse ngata e le hore li sebetse hantle 'me li ka u thusa hore u lule u utloa nako e telele pakeng tsa lijo. Hape ke mohloli o moholo oa potasiamo, e ka 'nang ea e-ba ea bohlokoa bakeng sa ho boloka litekanyetso tsa sodium le khatello ea mali ho hlahloba.
Lipotso tse tloaelehileng
Na kokonate ke litholoana, meroho, kapa linate?
Ho ea ka Laebrari ea Congress, kokonate ke drupe e nang le mefuta e le 'ngoe. Drupe ke tholoana e nang le ho koahela ka thata peō, joaloka perekisi kapa ciliegia. Li-walnuts, lialmonde le li-pecans le tsona ke drupes empa re li bitsa linate, kahoo u ka bitsa kokonate kapa litholoana kapa nut.
Na ho ja kokonate ho tla u thusa ho theola 'mele?
Ho na le lithuto tsa oli ea kokonate le liphoofolo tsa lab, empa ha ho bopaki bo bongata ba hore ho ja kokonate ka tsela leha e le efe ho tla ntlafatsa tahlehelo ea boima ba dieter.
E ntse e fihla ho lik'hilojule tseo u li nkang ho latela lik'halori tseo 'mele oa hao o li sebelisang letsatsi le leng le le leng.
Na metsi a kokonate a molemo ho uena?
Metsi a kokonate a mafura haholo 'me a theohile ka lik'hilojule ho feta lebese la kokonate. E boetse e na le potassium e kholo, e le hantle ho molemo bakeng sa hydration, empa ha ho na lebaka la ho lumela hore ho molemo ho feta ho noa metsi a mangata letsatsi lohle le ho ja litholoana le meroho.
Ho Nata le ho Boloka Coconut
U tla fumana likokonate sebakeng sa lihlahisoa. Li lokela ho ba tse bosoeu, 'me li thata haholo.
E le hore u je kokonate ea hau, qala ka ho nka tšepe ea tšepe. Phunya kokonate ka lehlakoreng le leng 'me u qhale metsi. U ka latsoa metsi-ha e monate empa e se monate, joale kokonate ea hau e ntle ebile e ncha.
Ka mor'a moo, sebelisa hamore ho kopa kokonate ho senya khetla. A hlabe nama ka thipa e thata ebe o e pota-pota ho fihlela nama e tsoa ho khetla. Sebelisa peele ea meroho hore u beole kokonate. Refrigerate nama ea kokonate bakeng sa beke kapa ho e qeta likhoeli tse tharo.
Haeba o batla lebese la kokonate, o tla le fumana likarolong tsa lijo tsa tlhaho mme mohlomong le thepa ea makotikoti kapa libotlolo tse nooang. Lebese la kokonate ha le tšoare nako e telele, kahoo hlahloba habeli ts'ebetso ka letsatsi le refrigerate leha e le efe lebese la kokonate le setseng ka mor'a hore u butse setshelo. E sebedise ka hare ho matsatsi a seng makae.
Ho thata ho fumana li-kokonate tse ncha, e leng ha li ntse li e-na le li-husk tsa tsona tse tala, empa u ka ba fumana libokeng tsa lihoai libakeng tsa tropike. Likokonate tsena li sebelisetsoa metsi a kokonate.
Mekhoa e Metle ea ho Lokisetsa Khoko
Kopanya metsi a kokonate le lero la phaenapole ebe o eketsa koae e nyenyane. Haeba u na le li-blender tse nang le lebelo le phahameng o ka li kopanya le li-cubes tse ling bakeng sa monate oa tropike. Eketsa lebese la coconut, phaeneapole, leqhoa le mahe a linotši ho ea lebelo le lebelo la li-tropical smoothie. E fetola seno se seholo ka ho eketsa lerumo la ramu.
Sebelisa melke ea kokonate e entsoeng ka letsoho e le ho roala li-dessert le lijana tsa lehlakoreng kapa eketsa kokonate e omisitsoeng mokokotlong kapa granola kapa ho e kenyelletsa lihlahong tsa hau.
Ho bonolo ho chesa kokonate. Qala ka ho qeta setofo sa hau ho 325 F. Feela li-flakes tsa kokonate tse nyenyane ka letsohong la ho baka 'me u li behe ka ontong ka metsotso e ka bang hlano kapa leshome ho fihlela li le masoeu. E-ba le leihlo hobane ba chesa ka potlako. E boetse e thusa ho ba susumelletsa hang kapa ka makhetlo a mabeli e le hore ba sootho e le 'ngoe.
Li-recipe
Leka lipepe tsena tse monate le tse bonolo tse nang le kokonate.
- Koetliso ea Low Sugar Coconut Raspberry Oatmeal : Kakaretso ena e na le lebese la kokonate le flakes ea kokonate 'me e sebelisa tse tala tse nang le serame.
- Khoho ea Khantši ea Thai ea Kokonate : Lebese la kokonate le tlisa khoekere ena hammoho. Letlapa leha e le lefe la curry le ka sebelisoa ho lumellana le litakatso tsa hau.
- Shrimp e Ntle ea Carb : Khama ena e phofshoa ka har'a phofo ea kokonate, linoko le kokonate e phatlohileng.
> Mehloli:
> Eyres L, Eyres MF, Mokhisholli A, Brown RC. "Ho sebelisoa ha oli ea kokonate le lintho tse kotsi bophelong ba batho." Lihlahisoa 2016 Apr; 74 (4): 267-80. le: 10.1093 / nutrit / nuw002. Epub 2016 Mar 5.
> Kormos W. "Ha ke letsetsa" Coconut "e hlokometse. Ke bone lihlahisoa tse ngata tse khothalletsang bophelo ba kokonate kapa metsi a kokonate. Na ho na le bopaki ba melemo ee?" Harv Mens Health Watch. 2014 Jun; 18 (11): 2.
> United States Lefapha la Temo Tšebeletso ea Phuputso ea Temo. "National Nutrient Database bakeng sa Standard Reference Release 28."
> United States Lefapha la Temo Tlosa. "Recipe ea ka."