Ingabe Kufanele Wengeze Ibhotela Ekhofi Lakho?

-Delile

• Ikhofi yebhotela vs. ikhofi le-Bulletproof
• Ukudla kwekhofi yebhotela
• Izinganekwane uma kuqhathaniswa namaqiniso
• Indlala
• Amandla
• Ukucaca kwengqondo
• Ama-downsides ekhofi ebhotela
• Gcina ibhalansi engqondweni
• Okubalulekile

I-Butter ithole indlela yayo yezinkomishi zekhofi ngenzuzo yayo ecatshangelwa ukushisa amafutha nokucaca kwengqondo, yize abaningi abaphuza ikhofi bekuthola lokhu kungeyona eyendabuko.

Ungase uzibuze ukuthi ukufaka ibhotela ekhofi lakho kunempilo yini noma kungenye indlela eqhutshwa izimangalo ezingamanga.

Lo mbhalo uhlinzeka ngemininingwane esekwe ebufakazini ngezinzuzo zezempilo ezingaba khona kanye nezingozi zokufaka ibhotela ekhofi lakho, ukuze unqume ukuthi uyafuna yini ukukuzama.

Ikhofi yebhotela vs. ikhofi le-Bulletproof

Ikhofi ye-Butter isiphuzo esiqukethe ikhofi eliphekiwe, ibhotela elingafakwanga usawoti, kanye ne-medium-chain triglycerides (MCTs), uhlobo lwamafutha olugaywa kalula.

Iyafana nekhofi leBulletproof, elenziwa ngusomabhizinisi ogama lakhe linguDave Asprey. Ikhofi le-Asprey's Bulletproof lisebenzisa uhlobo oluthile lukabhontshisi wekhofi, uketshezi oluphakeme kuma-MCT, nebhotela elinotshani, elingenawo usawoti.

Ikhofi ye-Butter inguwo ozenzela wona (i-DIY) wekhofi yeBulletproof engadingi ubhontshisi wekhofi okhethekile noma uwoyela we-MCT. Eqinisweni, noma yiliphi ikhofi elinebhotela elingenashukela namafutha kakhukhunathi, eliwumthombo omuhle wama-MCTs, lizosebenza.

Ikhofi ye-Butter ivame ukudliwa esikhundleni sokudla kwasekuseni yilabo abalandela i-keto diet, enamafutha amaningi futhi iphansi kuma-carbs.

Nakhu ukuthi ungayenza kanjani ikhofi yebhotela:

1. Phisa cishe inkomishi eyodwa (8-12 ounces noma 237-355 ml) yekhofi.
2. Faka izipuni eziyi-1-2 zamafutha kakhukhunathi.
3. Faka izipuni eziyi-1-2 zebhotela elingenasawoti, noma khetha i-ghee, uhlobo lwebhotela elicacisiwe eliphansi ku-lactose, uma ungadli ibhotela elijwayelekile.
4. Hlanganisa zonke izithako ku-blender amasekhondi angu-20-30 ize ifane ne-latte foamy.

Ikhofi ebutter inguqulo ye-DIY yesiphuzo esinophawu olunekhofi iBulletproof. Ungayenza usebenzisa izithako kusuka esitolo sakho sendawo. Ikhofi ye-Butter ivame ukusetshenziselwa ukufaka esikhundleni sasekuseni ngabantu abalandela ukudla kwe-keto.

Ukudla kwekhofi yebhotela

Inkomishi yekhofi eyi-8-ounce (237-ml) ejwayelekile enezipuni ezimbili zikawoyela kakhukhunathi nebhotela elingenawo usawoti liqukethe ():

• Amakholori: 445
• AmaCarbs: 0 amagremu
• Inani lamafutha: 50 amagremu
• Amaprotheni: 0 amagremu
• Umucu: 0 amagremu
• I-Sodium: I-9% ye-Reference Daily Intake (i-RDI)
• Uvithamini A: 20% we-RDI

Cishe u-85% wamafutha asekhofi lebhotela anamafutha agcwele.

Yize ezinye izifundo zixhumanise amafutha agcwele nokwanda kwezinto ezinobungozi zesifo senhliziyo, njenge-cholesterol ephezulu ye-LDL, ucwaningo lukhombisa ukuthi amafutha agcwele awaholeli ngqo esifo senhliziyo (,,).

Yize kunjalo, inani lamafutha agcwele ekhofi lebhotela liphezulu ngokweqile ngokuseva okukodwa.

Ucwaningo lukhombisa ukuthi ukufaka amanye amafutha agcwele ekudleni kwakho ngamafutha e-polyunsaturated kunganciphisa ingozi yesifo senhliziyo. Ukudla okuphezulu kumafutha we-polyunsaturated ngamantongomane, imbewu, nezinhlanzi ezinamafutha njenge-salmon, i-mackerel, i-herring, noma i-tuna ().

Ngaphandle kokuqukethwe kwayo okunamafutha amaningi, ikhofi yebhotela iqukethe ezinye izakhi zomzimba ezibalulekile, okuyi-vitamin A. Vitamin A ivithamini elincibilika ngamafutha elidingekayo empilweni yesikhumba, ukusebenza komzimba, kanye nokubona okuhle ().

Yize ikhofi yebhotela nayo iqukethe inani lamaminithi we-calcium, amavithamini K no-E, kanye namavithamini amaningi we-B, akuwona umthombo omuhle walezi zakhi zomzimba.

Ikhofi yebhotela inama-calories amaningi kanye namafutha adliwayo. Kungumthombo omuhle kavithamini A, kepha akuwona umthombo omuhle wezinye izakhamzimba.

Izinganekwane uma kuqhathaniswa namaqiniso

Abantu abaningi bafunga ngekhofi yebhotela, bethi ihlinzeka ngamandla ahlala njalo, ikhuthaza ukucaca kwengqondo, futhi isekela ukulahleka kwamafutha ngokucindezela indlala.

Futhi, yize bungekho ubufakazi bokuphakamisa ukuthi ikhofi yebhotela ingakusiza ukuthi ufinyelele esimweni se-ketosis ngokushesha, inganikeza uphethiloli owengeziwe ngesimo samaketoni kulabo abase-ketosis. Noma kunjalo, kungenzeka kungakhuphuli amazinga akho e-ketone yegazi ngaphezu kokudla uwoyela we-MCT wedwa.

Yize kungekho zifundo ezihlolisise ngqo izinzuzo zezempilo noma ubungozi besiphuzo, kungenzeka ukucabanga ngokusekelwe ocwaningweni lwamanje.

Indlala

Abaxhasi bekhofi yebhotela bathi icindezela indlala futhi ikusiza ukunciphisa umzimba ngokusiza ukuthi udle kancane.

Ikhofi yebhotela iqukethe inani elikhulu lamafutha, elibambezela ukugaya futhi elingakhuphula imizwa yokugcwala (,,,).

Ngokuqondile, uwoyela kakhukhunathi osekhofi lebhotela ungumthombo ocebile wama-MCT, uhlobo lwamafutha olungakhuthaza imizwa yokugcwala ngaphezu kwama-triglycerides ama-long-chain (LCTs) atholakala kokunye ukudla okunamafutha kakhulu njengamafutha, amantongomane nenyama ( ).

Isibonelo, olunye ucwaningo luthole ukuthi amadoda adle ibhulakufesi eliqukethe amagremu angama-22 kawoyela we-MCT amasonto ama-4 adle ama-kilojoule ambalwa ama-220 esidlweni sasemini futhi alahlekelwa amanoni amaningi emzimbeni kunamadoda adle ibhulakufesi eliphezulu kuma-LCT ().

Ucwaningo luye lwabika nokuthi kuncishiswe indlala kanye nokwehla kwesisindo esikhulu kubantu abalandela ukudla okunama-kilojoule amancane ngokufakwa kwama-MCT, uma kuqhathaniswa nokwengezwa kwama-LCT. Kodwa-ke, le miphumela ibonakala incipha ngokuhamba kwesikhathi (,,).

Ukungeza ama-MCT ekudleni okunama-kilojoule amancane kungathuthukisa imizwa yokugcwala futhi kukhuthaze ukuncipha kwesisindo esifushane lapho kusetshenziswa esikhundleni sama-LCT. Noma kunjalo, abukho ubufakazi bokuthi ukufaka i-MCTs ekudleni kwakho ngaphandle kokwenza ezinye izinguquko zokudla kuzothuthukisa ukwehla kwesisindo ().

Amandla

Ikhofi le-Butter kukholakala ukuthi linikeza amandla azinzile, ahlala isikhathi eside ngaphandle kokuphahlazeka kukashukela egazini. Ngokombono, njengoba amafutha anciphisa ukugayeka kokudla, i-caffeine esekhofi imuncwa kancane futhi inikeze amandla ahlala isikhathi eside.

Yize kungenzeka ukuthi amafutha avela ekhofi lebhotela angahle anciphise ukumuncwa futhi enezele imiphumela ye-caffeine, umphumela kungenzeka ungabaluleki futhi ungabonakali ().

Esikhundleni salokho, uwoyela we-MCT kungenzeka ubhekane nemiphumela yesikhathi eside, yokwandisa amandla ikhofi yebhotela. Ngokunikezwa kobude babo bamaketanga amafushane, ama-MCT adilizwa ngokushesha futhi amuncwa umzimba wakho ().

Lokhu kusho ukuthi angasetshenziswa njengomthombo wamandla osheshayo noma aguqulwe abe ngamaketoni, angamamolekyu akhiqizwa isibindi sakho kusuka kumafutha acid angasiza ukukhulisa amazinga wamandla isikhathi eside.

Ukucaca kwengqondo

Ikhofi yebhotela kuthiwa ikhulisa ukucaca kwengqondo futhi ithuthukise ukusebenza kwengqondo.

Uma ulandela ukudla kwe-keto, isibindi sakho siguqula ama-MCT abe ngamaketoni. Lawa maketoni awumthombo oyinhloko wamandla kumaseli akho obuchopho ().

Yize ukusetshenziswa kwamaketoni ebuchosheni bakho kukhonjisiwe ukuthi kuzuze ezinye izifo ezingenayo i-neurodegenerative njenge-Alzheimer's kanye neParkinson, abukho ubufakazi bokuthi ama-MCT njengomthombo wamaketoni athuthukisa ukucaca kwengqondo (,).

Esikhundleni salokho, kunobufakazi obukhomba ukuthi i-caffeine esekhofi yilokho okubangela ukukhushulwa okushiwo ekugxileni kwengqondo nasekuqapheliseni okutholwe ngemuva kokuphuza ikhofi yebhotela (,,,).

Ama-MCTs ekhofi yebhotela angasiza ukukhuthaza ukugcwala nokusiza ukwehlisa isisindo uma sisetshenziswa ngokudla okunomkhawulo wekhalori. Futhi, i-caffeine nama-MCTs ekhofi yebhotela kungasiza ukukhulisa amandla akho nokugxila kwakho. Lokho kusho ukuthi ucwaningo olwengeziwe luyadingeka.

Ama-downsides ekhofi ebhotela

Kubalulekile ukuqaphela ukuthi ikhofi lebhotela akuyona indlela elinganiselayo yokuqala usuku lwakho.

Ukufaka okunye ukudla kwasekuseni okunomsoco ngekhofi yebhotela kususa izakhi zomzimba eziningi ezibalulekile. Ngaphezu kwalokho, ukuphuza isiphuzo ngaphezu kwesidlo sasekuseni esijwayelekile kungenzeka kungeze inani elithile lama-calories angadingekile.

Njengoba kunikezwe ukuthi wonke ama-calories asesiphuzweni avela emafutheni, uphuthelwa ezinye izakhi zomzimba ezinempilo ezifana namaprotheni, i-fiber, amavithamini, namaminerali.

Amaqanda amabili aqhekeziwe anesipinashi, kanye nengxenye yenkomishi (ama-gramu angama-45) we-oatmeal anefilakisi namajikijolo, yisidlo esinomsoco kakhulu esizosiza amandla akho nempilo yakho yonke kunokuphakelwa ikhofi lebhotela.

Inani eliphakeme lamafutha ekhofi lebhotela nalo lingadala ukungaphatheki kahle esiswini nezinye izingqinamba zamathumbu njengokuqunjelwa nohudo, ikakhulukazi uma ungajwayele ukudla amanoni amaningi.

Ngaphezu kwalokho, ikhofi lebhotela liqukethe inani elikhulu le-cholesterol. Ngenhlanhla, i-cholesterol yokudla ayithinti amazinga amaningi we-cholesterol yabantu ().

Lokho kusho ukuthi, cishe abantu abangama-25% babhekwa njenge-cholesterol hyper-responders, okusho ukuthi ukudla okunama-cholesterol aphezulu kukhulisa kakhulu i-cholesterol yegazi (,,).

Kulabo ababhekwa njengabaphenduli be-hyper, kungaba umqondo omuhle ukuyeka ikhofi yebhotela.

Ngokukhetha ikhofi yebhotela ngaphezu kwesidlo sasekuseni esilinganisiwe, esinomsoco, uphuthelwa izakhi eziningi ezibalulekile njengeprotheyini nefayibha. Ikhofi ebhotela ibuye ibe namafutha amaningi, angadala imiphumela emibi efana nohudo kwabanye abantu.

Gcina ibhalansi engqondweni

Uma ufisa ukuzama ikhofi yebhotela bese uyayithanda, qiniseka ukuthi ugcine ibhalansi engqondweni.

Ukwenza okusele ekudleni kosuku lwakho kube nomsoco owanele, qiniseka ukuthi ugcwalisa amaprotheni, izithelo nemifino eyengeziwe. Kufanele futhi wehlise amafutha owaphuzayo kokunye ukudla - ngaphandle uma ulandela ukudla kwe-keto - futhi ugcine ukudla kwakho okunamafutha kulinganisela usuku lonke.

Ikhofi le-Butter liphezulu kakhulu emafutheni agcwele, ngakho-ke ukubeka phambili imithombo yamafutha e-mono- ne-polyunsaturated njengama-avocado, amantongomane, imbewu, namafutha wezinhlanzi usuku lonke umqondo omuhle.

Kulabo abalandela ukudla okune-ketogenic, khumbula ukuthi kunokudla okunomsoco okunempilo kakhulu, okunama-keto, njengamaqanda, ukwatapheya, nesipinashi okuphekwe ngamafutha kakhukhunathi, ongakhetha esikhundleni sekofi yebhotela ukunikeza umzimba wakho izakhamzimba idinga.

Uma unekhofi yebhotela yesidlo sasekuseni, qiniseka ukuthi ulinganisela usuku lwakho nemithombo yamafutha e-mono- ne-polyunsaturated futhi wandise ukudla kwakho imifino, izithelo, nokudla okunothe amaprotheni kokunye ukudla.

Okubalulekile

Ikhofi yebhotela isiphuzo esidumile esiqukethe ikhofi, ibhotela, ne-MCT noma uwoyela kakhukhunathi.

Kuthiwa ukukhuphula izinga lokugayeka kokudla namandla akho, kodwa le miphumela isazobonakala.

Yize ikhofi yebhotela ingazuzisa labo abadla i-ketogenic, kunezindlela eziningi ezinempilo zokuqala usuku lwakho.