He mea nui te hinu kokonati i roto i ō tātou kāinga, kāore? Ka whakamahia e tātou hei tunu kai, hei whakapaipai i ō tātou makawe, ā, i ētahi wā hei rongoā i ngā patunga iti. He hohonu te pūtake o te hinu kokonati i roto i tō tātou ahurea. Engari he pēhea te pai o te hinu kokonati mō ō tātou tinana? He kino? He rerekē ngā whakaaro me ngā kōrero mō tēnei. E kī ana ētahi he "kai tino pai," ko ētahi e kī ana kāore i te pai mō te ngākau. Nō reira, i tēnei rā, me kōrero tātou mō tēnei mea i roto i te huarahi māmā, pūtaiao hoki.
Tuatahi, he aha te hinu kokonati?
He māmā noa iho, he momo hinu te hinu kokonati e tangohia mai ana i te kakano o te kokonati. He totoka i te pāmahana rūma, arā, he rite ki te tiēre, ā, ka wai ina werahia.
E rua ngā momo matua o te hinu kokonati:
1. Hinu Kokonati Wahine: Ka hangaia tēnei mā te whakamahi i ngā kākano kokonati hou. Koinei te momo hinu e whakamahia ana e mātou ina tunua e mātou he kokonati ki te kāinga. He kakara me te reka tūturu tōna e rite ana ki te kokonati.
2. Hinu Kokonati Parakore: He mea hanga tēnei mai i ngā kākano kokonati maroke, arā, ko te copra. Nā te mea kua parakorehia ēnei, kāore he kakara, he reka rānei. Koinei te momo e kitea ana i roto i ngā pounamu hinu kokonati mārama ka hokona e koe i ngā toa.
Ka whakamahia ēnei e mātou ki te tunu kai, tae atu ki ngā kirimi kiri, ngā hinu whakahinuhinu, me ngā hua tiaki makawe.
He aha ngā painga kai o te hinu kokonati?
Kāore he cholesterol, he muka rānei i roto i te hinu kokonati. Heoi, he iti noa ngā matūkai kei roto. Ko te hinu kokonati he kai momona i te nuinga o te wā.
Ko ngā momo matua o ngā waikawa ngako kei roto ko:
- Waikawa laurika (waikawa laurika - C12)
- Waikawa miritika
- Waikawa pāmatitika
Hei tāpiritanga, he tino nui te ngako kukū i roto i te hinu kokonati, tata ki te 90%. Koinei te mea nui hei aro atu ina kōrerohia te hinu kokonati. Kei roto hoki i tēnei he nui o te momo ngako e kiia nei ko ngā triglycerides mekameka-waenga (MCT).
He tino painga hauora tō te hinu kokonati?
Kua rongo pea koe i ngā kōrero mō te hinu kokonati e āwhina ana ki te whakaiti taumaha me te ārai i ngā mate pēnei i te mate wareware. Engari e ai ki ngā kaipūtaiao kāore i te nui ngā taunakitanga pūtaiao hei tautoko i te nuinga o ēnei kereme. Me titiro tātou ki ia kōrero.
Ka āwhina i a koe ki te whakaiti i tō taumaha?
Ko te momo ngako i roto i te hinu kokonati e kiia nei ko ngā MCT ka huri hei pūngao tere atu i te penapena hei ngako i roto i ō tātou tinana. E whakaarohia ana ka āwhina tēnei i a tātou kia kī, kia whakaiti hoki i tō tātou taumaha. Heoi, he rerekē ngā hua o ngā rangahau mō tēnei. Waihoki, ko te hinu kokonati e whakamahia ana e tātou ko te waikawa lauric (C12). Ka puhoi ake te mimiti o tēnei e te tinana i ētahi atu MCT. Nō reira , kāore anō kia taea te kī pono ka āwhina te hinu kokonati i a tātou ki te whakaiti i tō tātou taumaha.
He pai mō te mahi a te roro?
E whakapono ana ngā kaipūtaiao kāore e taea e ngā pūtau roro o te hunga whai mate a Alzheimer te whakamahi tika i te hukahuka hei pūngao. Ina nakunaku tātou i ngā ngako, pērā i te hinu kokonati, ka puta mai i te ate ngā matū e kiia nei ko ngā ketone. Tērā pea he puna pūngao kē atu ēnei ketone mō te roro. Tērā anō hoki tētahi ariā e kī ana ka taea e rātou te whakaiti i ngā tohu o te mate a Alzheimer. Engari kei roto tonu i te wāhanga rangahau tēnei.
Ko te mea nui, ko ētahi o ngā rangahau i mahia mō ēnei painga kua kīia kāore i whakamahi i te hinu kokonati noa e hokona ana e tātou i te toa. He nui ake te ōrau o ngā MCT i roto.
He pēhea te pai o te hinu kokonati mō te kiri me te makawe?
Ahakoa he rerekē ngā whakaaro mō te kai, he tino pai te hinu kokonati mō te kiri me te makawe.
Mō ngā makawe maroke me te pakaru
He pai ake te hinu kokonati ki te uru hohonu ki roto i te makawe me te pupuri i te makuku i ētahi atu hinu, nā te waikawa lauric (C12) kei roto.
- Tata ki te 15 meneti i mua i te horoi i tō makawe: Tangohia he hinu ka pania kia tino pai ki ō makawe, inā koa ki ngā pito.
- Pērā i te whakangawari kiri: Ka taea e koe te whakamahi i te hinu kokonati hei utu mō te whakangawari kiri.
- Kopare Makawe: Pania kia rua punetēpu hinu kokonati mahana ki ō makawe, waiho mō ētahi haora, mō te pō rānei, kātahi ka horoi. Mā tēnei ka pai te makuku o ō makawe.
Mō te kiriuhi
Ko tētahi o ngā take o te kiriuhi he maroke te kiri o te tumuaki. Mā te paninga o te hinu kokonati ka noho makuku te kiri o te tumuaki. Waihoki, nā te mea he āhuatanga patu huakita te hinu kokonati, ka taea e ia te āwhina ki te whakahaere i te kiriuhi i puta mai i ētahi mate harore.
Mō te tiaki kiri
Ina pania te hinu kokonati ki te kiri, ka ārai i te mimiti o te wai. Ko te tikanga o tēnei ka iti ake te maroke o te kiri. Nō reira, ka taea te whakamahi i te hinu kokonati hei whakamakuku taiao pai rawa atu . Ka āwhina hoki ki te whakamarie i te riri i puta mai i te whakamahi i te heu.
Engari kia maumahara ki tēnei! Ka ārai pea te hinu kokonati i ngā pore. Nō reira, ki te mea he hakihaki tōu, he pai ake te karo i te pania o te hinu kokonati ki tō mata, ki ētahi atu wāhi rānei e pāngia ana e te hakihaki. Mā te mahi pēnā ka piki ake te tūponotanga o te hakihaki me ngā ira pango.
He tūponotanga kei te whakamahi i te hinu kokonati? (ngā pānga taha)
Ae, kei reira ētahi tūponotanga me mōhio tātou, inā koa i te wā e kai ana.
| Mōrearea | Whakaahuatanga |
|---|---|
| Te pikinga ake o te mōrearea o te mate ngakau me te whiu | He nui te ngako kukū i roto i te hinu kokonati. Ka taea e tēnei momo ngako te whakapiki i te cholesterol kino, te cholesterol LDL rānei. Ka piki ake te mōrearea o te mate manawa me te whiu mēnā ka nui ake ngā taumata LDL. E taunaki ana ngā whakahaere pēnei i te American Heart Association kia whakamahia ngā hinu hauora he iti te ngako kukū. |
| Paunga (paunga) | Ka taea te rongoa i te hinu kokonati parakore mō ētahi marama, ā, ka taea te rongoa i te hinu kokonati parakore mō te 2-3 tau. Mēnā kua poke te hinu, kua rerekē te kakara/te reka, kua kōwhai rānei, kaua e whakamahia. |
Mena he āwangawanga āu mō ō taumata cholesterol, mō te mōrearea rānei ki te mate ngakau, he mea nui kia kōrero koe ki tō tākuta i mua i te huri ki tētahi atu momo kai.
Ngā mea hei mōhio māu mō te whakamahi i te hinu kokonati mō te tunu kai
He 100% te ngako o te hinu kokonati. E 120 ngā karori i ia tīpune. He rite tonu tēnei ki ētahi atu hinu.
- Hinu Kokonati Wahine: He rite te reka me te kakara ki te kokonati, he pai mō ngā rihi reka kokonati pērā i te chutney, te keke, me te pihikete. He iti ake te pāmahana paowa (177°C / 350°F).
- Hinu Kokonati Parakore: Kāore he reka, kāore hoki he kakara o tēnei, nō reira ka taea te whakamahi mō tētahi rihi. He teitei te pae paowa (204-232°C / 400-450°F). Nō reira, he pai rawa atu mō te parai hohonu me te parai.
He whakamaumahara anō:He 90% te ngako kukū o te hinu kokonati, nō reira he pai ake te whakamahi i te nuinga o te wā, me te taurite ki ngā hinu iti te ngako kukū pērā i te hinu oriwa, te hinu canola, me te hinu putirā, kaua e kai nui i ia rā.
Karere Tangohia ki te Kāinga
- He tino nui te ngako kukū i roto i te hinu kokonati, ka taea e tēnei te whakapiki i ngā taumata o te cholesterol kino (LDL) me te mōrearea hoki ki te mate ngakau.
- Whakamahia te hinu kokonati kia taurite mō te tunu kai. Mō te whakamahinga o ia rā, he pai ake ngā hinu hauora pēnei i te oriwa me te putirā.
- He hinu whakamākūkū pai te hinu kokonati mō te kiri me te makawe, engari kaua e pania ki te kiri e pāngia ana e te hakihaki, inā koa te mata.
- Kāore anō kia whakamātauhia e te pūtaiao ngā kereme e āwhina ana te hinu kokonati ki te whakaiti taumaha, ki te rongoā rānei i ngā mate pēnei i te mate a Alzheimer.
- Me kōrero tonu ki tō tākuta i mua i te hanga i tētahi huringa nui ki tō kai, ina koa mēnā he mate pēnei i te cholesterol, i te mate ngakau rānei ōu.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero