Ubisi lukakhukhunathi: Izinzuzo Nezempilo Zokusetshenziswa

-Delile

• Luyini Ubisi Lukakhukhunathi?
• Wenziwa Kanjani?
• Okuqukethwe komsoco
• Imiphumela ku Isisindo kanye neMetabolism
• Imiphumela ku-Cholesterol Nempilo Yenhliziyo
• Ezinye Izinzuzo Zempilo Ezingaba khona
• Imiphumela emibi engaba khona
• Indlela Yokuyisebenzisa
• Imibono Yokuyengeza Ekudleni Kwakho
• Ungalukhetha Kanjani Ubisi Lukakhukhunathi Oluhamba phambili
• Okusemqoka

Ubisi lukakhukhunathi muva nje luye lwathandwa kakhulu.

Kuyindlela ehle kakhulu yobisi lwenkomo engaphinde inikeze izinzuzo eziningi zezempilo.

Lo mbhalo ubheka kabanzi ubisi lukakhukhunathi.

Luyini Ubisi Lukakhukhunathi?

Ubisi lukakhukhunathi luvela enyameni emhlophe yamakhukhunathi avuthiwe ansundu, okuyizithelo zesihlahla sikakhukhunathi.

Ubisi lunokuguquguquka okujiyile nokuthungwa okunothile, okunokhilimu.

Izidlo zaseThai nezinye eziseNingizimu-mpumalanga Asia zivame ukufaka lolu bisi. Kuyaziwa futhi eHawaii, India nakwamanye amazwe aseNingizimu Melika naseCaribbean.

Ubisi lukakhukhunathi akufanele ludidaniswe namanzi kakhukhunathi, atholakala ngokwemvelo kukakhukhunathi ongavuthiwe.

Ngokungafani namanzi kakhukhunathi, ubisi aluveli ngokwemvelo. Esikhundleni salokho, inyama eqinile kakhukhunathi ixutshwe namanzi ukwenza ubisi lukakhukhunathi, okungamanzi angama-50%.

Ngokuphambene, amanzi kakhukhunathi angamanzi angama-94%. Iqukethe amanoni amancane kakhulu nezimbalwa ezimbalwa kakhulu kunobisi lukakhukhunathi.

Ubisi lukakhukhunathi luvela enyameni yamakhukhunathi avuthiwe ansundu. Isetshenziswa ezinhlobonhlobo eziningi zokupheka zendabuko emhlabeni jikelele.

Wenziwa Kanjani?

Ubisi lukakhukhunathi lubhekwa njengolukhulu noma oluncane ngokuya ngokuvumelana nokuthi lusetshenzwa kangakanani.

• Ubukhulu: Inyama kakhukhunathi eqinile igayiwe kahle futhi iyabiliswa noma ifakwe emanzini. Ingxube bese ihlungwa nge-cheesecloth ukukhiqiza ubisi lukakhukhunathi obukhulu.
• Izacile: Ngemuva kokwenza ubisi lukakhukhunathi olujiyile, ukhukhunathi ogayiwe osele ku-cheesecloth uyabiliswa emanzini. Inqubo yokuhlunga iyaphindwa-ke ukukhiqiza ubisi oluncane.

Ezitolo zokupheka zendabuko, ubisi lukakhukhunathi olujiyile lusetshenziswa kuma-dessert nakososo obukhulu. Ubisi oluncane lusetshenziswa kumasobho nososo omncane.

Ubisi oluningi olusemathinini lukakhukhunathi luqukethe inhlanganisela yobisi oluncane futhi olujiyile. Futhi kulula kakhulu ukwenza ubisi lwakho lukakhukhunathi ekhaya, ulungise ukushuba ngokuthanda kwakho.

Ubisi lukakhukhunathi lwenziwa ngokugaya inyama kusuka kukakhukhunathi onsundu, ukuyifaka emanzini bese uyihluza ukuze ikhiqize ukufana okufana nobisi.

Okuqukethwe komsoco

Ubisi lukakhukhunathi luwukudla okunama-kilojoule amaningi.

Cishe ama-93% ama-calories ayo avela emafutheni, kufaka phakathi amafutha agcwele aziwa njenge-medium-chain triglycerides (MCTs).

Ubisi lungumthombo omuhle wamavithamini namaminerali amaningana. Inkomishi eyodwa (240 amagremu) iqukethe (1):

• Amakholori: 552
• Amafutha: 57 amagremu
• Amaprotheni: 5 amagremu
• AmaCarbs: 13 amagremu
• Umucu: 5 amagremu
• Uvithamini C: U-11% we-RDI
• Umlingiswa: U-10% we-RDI
• Insimbi: 22% we-RDI
• Magnesium: 22% we-RDI
• Potassium: U-18% we-RDI
• Yethusi: 32% we-RDI
• I-Manganese: I-110% ye-RDI
• Selenium: 21% we-RDI

Ngaphezu kwalokho, abanye ochwepheshe bakholelwa ukuthi ubisi lukakhukhunathi luqukethe amaprotheni ayingqayizivele anganikeza izinzuzo zezempilo. Noma kunjalo, kudingeka olunye ucwaningo ().

Ubisi lukakhukhunathi lunama-calories amaningi namafutha agcwele. Iqukethe nezinye izakhamzimba eziningi.

Imiphumela ku Isisindo kanye neMetabolism

Kunobunye ubufakazi bokuthi amafutha e-MCT obisini lukakhukhunathi angazuza ekunciphiseni isisindo, ukwakheka komzimba kanye ne-metabolism.

I-Lauric acid yakha cishe u-50% wamafutha kakhukhunathi. Ingabhekwa njengokubili kwe-fatty chain chain noma i-chain-medium, njengoba ubude bayo beketanga nemiphumela ye-metabolic iphakathi kwalokhu okubili ().

Kepha uwoyela kakhukhunathi uqukethe no-12% weqiniso ophakathi nochungechunge lwamafutha acid - i-capric acid ne-caprylic acid.

Ngokungafani namafutha eketanga elide, ama-MCTs asuka emgudwini wokugaya ukudla aya esibindini sakho, lapho asetshenziselwa khona ukukhiqiza amandla noma i-ketone. Amancane amathuba okuthi agcinwe njengamafutha (4).

Ucwaningo luphakamisa nokuthi ama-MCTs angasiza ekwehliseni isifiso sokudla futhi anciphise ukungena kwekhalori ngokuqhathaniswa namanye amafutha (,,,).

Ocwaningweni oluncane, amadoda akhuluphele kakhulu adle amagremu angama-20 kawoyela we-MCT ngesikhathi sasekuseni adle ama-calories angu-272 ambalwa ngesidlo sasemini kunalawo adla uwoyela wommbila ().

Ngaphezu kwalokho, ama-MCT angakhuphula izindleko zekhalori nokushisa amafutha - okungenani okwesikhashana (,,).

Kodwa-ke, amanani amancane ama-MCTs atholakala obisini lukakhukhunathi akunakwenzeka ukuthi abe nemithelela ebalulekile kusisindo somzimba noma imetabolism.

Izifundo ezimbalwa ezilawulwayo kubantu abakhuluphele nabantu abanesifo senhliziyo ziphakamisa ukuthi ukudla uwoyela kakhukhunathi kunciphise umjikelezo okhalweni. Kepha uwoyela kakhukhunathi awunamphumela kusisindo somzimba (,,).

Azikho izifundo ezihlolisise ngqo ukuthi ubisi lukakhukhunathi lusithinta kanjani isisindo somzimba. Izifundo ezengeziwe ziyadingeka ngaphambi kokuba kwenziwe noma yiziphi izimangalo.

Ubisi lukakhukhunathi luqukethe amanani amancane ama-MCT. Yize ama-MCTs angakhuphula imetabolism futhi akusize ulahlekelwe ngamafutha esiswini, amazinga aphansi obisi lukakhukhunathi akunakwenzeka ukuthi athinte kakhulu ukwehla kwesisindo.

Imiphumela ku-Cholesterol Nempilo Yenhliziyo

Ngoba ubisi lukakhukhunathi luphezulu kakhulu emafutheni agcwele, abantu bangazibuza ukuthi ngabe kuyisinqumo esinempilo senhliziyo yini.

Ucwaningo oluncane kakhulu luhlola ubisi lukakhukhunathi ngqo, kepha ucwaningo olulodwa lubonisa ukuthi lungazuzisa abantu abanamazinga ajwayelekile noma aphezulu we-cholesterol.

Ucwaningo lwamasonto ayisishiyagalombili emadodeni angama-60 luthole ukuthi iphalishi lobisi lukakhukhunathi lehlisa i-cholesterol "embi" ye-LDL ngaphezu kwephuji lobisi lwe-soy. Iphalishi lobisi lukakhukhunathi libuye futhi laphakamisa “okuhle” i-HDL cholesterol ngo-18%, uma kuqhathaniswa no-3% kuphela wesoya ().

Ucwaningo oluningi lwamafutha kakhukhunathi noma ama-flakes libuye lathola ukuthuthuka ku-cholesterol "embi" ye-LDL, "okuhle" i-HDL cholesterol kanye / noma amazinga we-triglyceride (,,,,).

Yize kwezinye izifundo amazinga e-cholesterol e-LDL enyukile ekuphenduleni amafutha kakhukhunathi, i-HDL nayo inyukile. I-Triglycerides yehlile ngokuqhathaniswa namanye amafutha (,).

I-Lauric acid, i-fatty acid eyinhloko emafutheni kakhukhunathi, ingaphakamisa i-cholesterol "embi" ye-LDL ngokunciphisa umsebenzi wama-receptors asula i-LDL egazini lakho ().

Izifundo ezimbili kubantu abafanayo ziphakamisa ukuthi impendulo ye-cholesterol ku-lauric acid ingahluka ngakunye. Kungancika futhi nenani ekudleni kwakho.

Ocwaningweni olwenziwe kwabesifazane abaphilile, ukufaka u-14% wamafutha e-monounsaturated nge-lauric acid akhulise i-cholesterol "embi" ye-LDL cishe nge-16%, ngenkathi ukufaka ama-4% ala mafutha nge-lauric acid kolunye ucwaningo kube nomthelela omncane kakhulu kwi-cholesterol (,).

Sekukonke, amazinga e-cholesterol ne-triglyceride ayathuthuka ngokudla kukakhukhunathi. Ezimweni lapho i-cholesterol "embi" ye-LDL inyuka, "okuhle" i-HDL ngokujwayelekile iyanda nayo.

Ezinye Izinzuzo Zempilo Ezingaba khona

Ubisi lukakhukhunathi lungaphinda:

• Nciphisa ukuvuvukala: Izifundo zezilwane zathola ukuthi ukukhishwa kukakhukhunathi kanye namafutha kakhukhunathi kunciphisa ukuvuvukala nokuvuvukala kwamagundane alimele namagundane (,,).
• Nciphisa usayizi wesilonda esiswini: Kokunye ukuhlola, ubisi lukakhukhunathi lwehlise usayizi wesilonda esiswini kumagundane ngama-54% - umphumela ofana nomphumela wesidakamizwa sokulwa nesilonda ().
• Ukulwa nama-virus namagciwane: Ucwaningo lwe-test-tube lukhombisa ukuthi i-lauric acid inganciphisa amazinga wamagciwane namagciwane abanga izifo. Lokhu kufaka phakathi lezo ezihlala emlonyeni wakho (,,).

Khumbula ukuthi akuzona zonke izifundo ezazinemiphumela yobisi lukakhukhunathi ngqo.

Izifundo zezilwane kanye ne-test-tube ziphakamisa ukuthi ubisi lukakhukhunathi lungehlisa ukuvuvukala, lwehlise usayizi wesilonda futhi lilwe nama-virus namagciwane abangela ukutheleleka - yize ezinye izifundo zingazange zihlole ubisi lukakhukhunathi kuphela.

Imiphumela emibi engaba khona

Ngaphandle kokuthi uxabane namakhukhunathi, ubisi akunakwenzeka ukuthi lube nemiphumela emibi. Uma kuqhathaniswa nokungezwani komzimba nezihlahla zamantongomane, ukungezwani komzimba kakhukhunathi akuvamile ().

Kodwa-ke, abanye ochwepheshe bokuphazamiseka kokugaya batusa ukuthi abantu abanokungabekezelelani kwe-FODMAP bakhawulele ubisi lukakhukhunathi ku-1/2 indebe (120 ml) ngasikhathi.

Izinhlobo eziningi ezisemathinini nazo ziqukethe i-bisphenol A (BPA), ikhemikhali elikwazi ukuvuza lisuke linings ekudleni. I-BPA ixhunyaniswe nezinkinga zokuzala kanye nomdlavuza ezifundweni zezilwane nezabantu (,,,,,).

Ngokuphawulekayo, eminye imikhiqizo isebenzisa ukupakisha okungenayo i-BPA, okunconywayo uma ukhetha ukusebenzisa ubisi lukakhukhunathi olusemathinini.

Ubisi lukakhukhunathi kungenzeka luphephile kubantu abaningi abangaguliswa ukhukhunathi. Kungcono ukukhetha amathini angenayo i-BPA.

Indlela Yokuyisebenzisa

Yize ubisi lukakhukhunathi lunomsoco, lubuye lube nama-calories amaningi. Gcina lokhu engqondweni lapho ukungeza ekudleni noma ukukusebenzisa kuzindlela zokupheka.

Imibono Yokuyengeza Ekudleni Kwakho

• Faka izipuni ezimbalwa (30-60 ml) ekhofi lakho.
• Faka uhhafu wenkomishi (120 ml) kwi-smoothie noma nge-protein shake.
• Thela inani elincane phezu kwamajikijolo noma upopo osikiwe.
• Faka izipuni ezimbalwa (30-60 ml) kwi-oatmeal noma okunye okusanhlamvu okuphekiwe.

Ungalukhetha Kanjani Ubisi Lukakhukhunathi Oluhamba phambili

Nawa amathiphu ambalwa wokukhetha ubisi lukakhukhunathi oluhamba phambili:

• Funda ilebula: Uma kungenzeka, khetha umkhiqizo oqukethe ukhukhunathi namanzi kuphela.
• Khetha amathini angenayo i-BPA: Thenga ubisi lukakhukhunathi ezinkampanini ezisebenzisa amathini angenayo i-BPA, njengeNative Forest ne-Natural Value.
• Sebenzisa amabhokisi: Ubisi lukakhukhunathi olungenashukela emabhokisini ngokuvamile luqukethe amafutha amancane namakhalori ambalwa kunezinketho ezisemathinini.
• Iya kancane: Ukuze uthole inketho yekhalori ephansi, khetha ubisi lukakhukhunathi olula okusemathinini. Izacile futhi iqukethe cishe ama-calories ayi-125 ngenkomishi engu-1/2 (120 ml) (36).
• Zenzele: Ngobisi lukakhukhunathi olusanda kutsha futhi olunempilo, zenzele okwakho ngokuxuba izinkomishi eziyi-1.5-2 (355-470 ml) zikakhukhunathi oshiziwe ongafakwanga ushukela onezinkomishi ezi-4 zamanzi ashisayo, bese uhluza i-cheesecloth.

Ubisi lukakhukhunathi lungasetshenziswa ezinhlobonhlobo zokupheka. Ngokuvamile kungcono ukukhetha ubisi lukakhukhunathi emabhokisini noma uzenzele owakho ekhaya.

Okusemqoka

Ubisi lukakhukhunathi luwukudla okumnandi, okunomsoco nokuguquguqukayo okutholakala kabanzi. Kungenziwa futhi kalula ekhaya.

Igcwele izakhi zomzimba ezibalulekile njengama-manganese nethusi. Ukufaka amanani amaphakathi ekudleni kwakho kungakhuphula impilo yenhliziyo yakho futhi kunikeze nezinye izinzuzo.

Ukuzwa le ndlela ehlukile yobisi oluhlwabusayo, zama ukusebenzisa ubisi lukakhukhunathi namuhla.