Ka Waika i loko o ka Coconut Coconut a me kona mau pono palekana
ʻO kahi o nā kumukūʻai ulu o ka momona momona, ka hinu niu i paʻa i ka mahana wela. Hoʻopiliʻia kaʻaila mai ka "ʻiʻo" o ka hua niu a ua lako i ka waiā lauric (e'ōlelo ana nā mea hoʻopuka he mau antibacterial, antiviral, a antioxidant ).
| Nā MeaʻOiʻOi Hui Pūlehu | |
|---|---|
| Ka lawelaweʻana i ka Lahui 1 tsp (5 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 40 | |
| Nā Kalo maiʻApa 40 | |
| Ka Honua Nui 4.5g | 7% |
| ʻO ka momona wai 4.2g | 21% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Pailapila 0.09mg | 0% |
| Nā Carbohydrates 0g | 0% |
| Fiber Dietary 0g | 0% |
| Nalu 0g | |
| Pana 0g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 0% · Ke Ana 0% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
Nā Huakaʻi Ola o ka Hui Aʻo
Hoʻokomoʻia kaʻaila'eneʻena hoʻonāukiuki e hāʻawi aku i nā pono e like me ka pohō kaumaha,ʻoi aku ka mana o ka maʻi diabetes, a me kahiʻoihana palekana ikaika. I kēia lā, ua kākoʻoʻia ke kākoʻoʻepekema no nā pono olakino o kaʻaila niu i nā kānaka.
ʻO ka nui o nā pono maikaʻi i manaʻoʻia e like me ke kumu o nā triglycerides-string chain (MCTs), kahiʻano momona i hoʻomohuʻia a hoʻohui maikaʻiʻia ma mua o nā momona'ē aʻe. Aia kekahi hoʻopaʻapaʻa e pili ana i ka louric acid, kaʻaila nui ma loko o kaʻaila niu, e hana like me kaʻaila momona lōʻihi ma mua o ka'aleko momona i loko o ke kino.
Manaʻo nā mea noi e hiki i kaʻaila niu ke hoʻonui i kou kiʻekiʻe o HDL ("maikaʻi") cholesterol, e hoʻonui i kahi koho no kou puʻuwai ma mua o ka momona momona i ka wahie, ka pata, a me kaʻiʻoʻulaʻula. (Ke aʻo nui nei, akā, ke'ōlelo nei he hikiʻole i ka cholesterol kiʻekiʻe kiʻekiʻe ke kōkua i ka ola o kou puʻuwai ma hope o nā mea a pau.)
Ke hōʻike nei kekahi mau noiʻi e hiki i kaʻaila niu ke ho'āla i kāu LDL ("kino") cholesterol. ʻO ka hōʻike 2016 i hōʻikeʻia ma nā Nutrition Reviews i loaʻa i kaʻaila niu i ka LDL cholesterol emi iho ma mua o ka wai pata, akāʻoi aku ka nui o nāʻaila o ka mea kanuʻole.
ʻOiai ua loaʻa nā hōʻike mai nā hōʻike nui o nā kānaka e hōʻike ana i ka loaʻaʻole o nā hopena maikaʻiʻole i ka maʻi o ka niu,ʻo ka nui o kēia mau haʻawina i hoʻopau i nā lāhui i pau i kaʻai a pau paha i ka hoʻopuniʻia o ka niu (e like me kaʻiʻo niu a me ka wai niu) a ʻai i kaʻai maʻamau i loko o nā meaʻai i hanaʻia.
He nui ka paio ma ke kaiaulu kaiāulu e pili ana i ka momona momona a me ka nui o ka maʻi i loaʻa. Hoʻomaopopo nuiʻia kaʻaila hauʻoli e ka lehulehu heʻaila e pono e kaupalenaʻia ma muli o ka momona momona. Eia kekahi laʻana, ke aʻo nei kaʻAhahuiʻAmelika e hōʻemi nā kānaka olakino i ko lākou kino momona i lalo o 7 pakeneka o kā lākou calories o kēlā me kēia lā (a me nā mākua e kōkua ana i ka haʻahaʻaʻana i kā LDL cholesterol e hoʻemi i ko lākou momona momona iʻole 5 a 6 pakeneka o ka nui o nā calories o ka lā).
Nā nīnau maʻamau e pili ana i kaʻaila Coconut
1) Hiki iā ia ke kōkua me ka lilo o ke kaumaha?
ʻOiaiʻo kaʻaila niu i'ōleloʻia i kekahi manawa e kōkua ai i ka pauʻana o ka paona, he 120 calorie ma ka keneta keneta, kahi like me kaʻailaʻaila a me nāʻaila'ē aʻe. ʻOiaiʻaʻole ia he mea e ponoʻoleʻoe e hoʻohana ia mea,ʻaʻole paha e nui ka hana e kōkua iāʻoe e lilo i ka kaumaha.
2) Heʻaila maikaʻi ke kuke kuke?
Hiki ke hoʻohanaʻia kaʻaila niu i hoʻohanaʻia i kahi mahana wela. Hoʻohana pinepineʻia no ka kukeʻana. ʻAʻole pono ke hoʻohanaʻia kaʻaila hoʻomaʻemaʻeʻole, ka wahine puʻupaʻa paha, kaʻaila niu i nā mahana haʻahaʻa aʻaʻole hoʻi i welaʻia.
Ināʻoe eʻimi ana i kahiʻaila e hiki ke hoʻohanaʻia i ka wela wela no ka'ūla a me ka hoʻohaʻahaʻaʻana, e nānā i nā momona momona momona e like me ka'alemona, ka hinu avocado, a me kaʻaila.
3) Ehia mau calorie i loko o kaʻaila niu?
Hoʻokahi teaspoon o kaʻaila niu he 40 kaloni a hoʻokahi hoʻokahi punetune o kaʻaila niu he 120 calories.
4) Hiki iaʻu ke hele aku i kahi huila niu?
Hoʻonohonohoʻia kaʻaila o ka niu e ka Food and Drug Administration (FDA) e like me nā kumu lāʻau no ka hōʻaikaʻai. ʻOiaiʻo ia keʻano o ka hua i kapaʻia he "drupe" (e like me nā'alemona, walnuts, pistachios, a me nā pekani) ma mua o ka'ōmole maoli maoli, hiki i kekahi poʻe ke loaʻa ka pākino i ka niu.
Ke kohoʻana i kahi huahanaʻaila Coconut
Hiki ke kūʻaiʻia i kaʻaila kalapona ma nā kumukūʻai maʻamau a me nā hale kūʻai kūʻai lehulehu. Ke kohoʻana i kaʻaila niu, e hoʻokaʻawale i kaʻaila hinu a iʻole kaʻaila i hanaʻia me ka wela, nā mea pale, a me ka pīpī.
ʻO ka makemake no kaʻaila niu "wahine" heʻano ia i laweʻia mai kaʻaila niu mai ka'ō niu hou i nā mahana liʻiliʻi me ka hoʻomaʻemaʻeʻoleʻia, a me ke kālepa. Eia kekahi,ʻo kaʻaila niu pilau e manaʻo nei e hāʻawi i kahiʻono iʻoi aʻe ma mua o kaʻaila niu i hoʻohanaʻia.
Hoʻohui pū me kaʻaila niu 100%, ua hana kekahi mau huahana i ka mea i hanaʻia mai ka niu a pau,ʻaʻole wale kaʻaila, no laila he pūmua a me ka fiber. Kapaʻiaʻo ia i ka wai niu niu a me ka mane niu a hoʻohanaʻia i kaʻoluʻolu, ka haʻalulu, nā meaʻai, nā lole, a me nā meaʻai.
Nā Huakaʻi Ola e hoʻohana ai i kaʻaila Coconut
Hiki ke hoʻohanaʻia kaʻaila kalapona e like me ka meaʻokoʻa i ka waiūpaʻa, aiʻole i ka hoʻolālāʻana i nā meaʻono e hoʻopili i ka meaʻono a me kaʻono o kaʻaila:
- E hoʻomohui i kaʻaila niu i kāu kole
- E hoʻohana i kaʻaila niu ma kou popcorn ma mua o ka pote
- E ho'āʻo e hana i kaʻaila me kaʻaila niu
- ʻAla a me ke kāleka
- E hoʻonui i nā mea kanu i kaʻaila niu
- E hoʻonui i ka niu kuʻi a me ka mane niu i kahi laumania
Aia kaʻili a me ka lauoho i kaʻaila hau. Hoʻohanaʻia kekahi manawa ma luna e humu i kaʻili maloʻo a iʻole heʻaila manua.
Ka Hoʻomāʻau Oil Oil
Eia kekahi mau leʻaleʻa maikaʻi e hoʻohana ana i kaʻaila niu:
Kāpena Carrot-Coconut Sou me Harissa a me nā Lee Lee
ʻO Maple, Pecan, a me Sour Cherry Granola
ʻO Spinach-Broccoli Mīpī me ka'ōmole a me Cilantro
ʻO kahi hua'ōlelo mai
Ua lohe mākou e pili ana i nā pōmaikaʻi o kaʻaila niu i nā makahiki i hala aku nei. ʻO nā mea a pau,ʻo kaʻaila niu he pāʻakai nui,ʻoluʻolu i ka meaʻono e hiki ai ke hoʻolilo iā ia i mea maikaʻi loa i kāu hale lole. Akā e hoʻomanaʻo, he calorie-waiwai (e like me nāʻaila'ē aʻe, e pili ana i 120 calories i kēlā me kēia punina), no laila e hoʻohanaʻia i mea e hoʻonui i nāʻano o nāʻaila āu e hoʻohana ai, e like me kaʻailaʻaila, ma mua o ka hoʻohuiʻana i kaʻaila hou i kāuʻai.
> Kālā:
>ʻO Cox C, Sutherland W, Mann J, de Jong S, Chisholm A, Skeaff M. Nā hopena o kaʻaila niu meaʻai, ka pata a me kaʻailaʻaila ma nā lipids plasma, lipoproteins a me nā lathosterol. 'Eur J Kokua Nutr. 1998 Sep, 52 (9): 650-4.
> Eyres L, Namahe MF, Chisholm A, Brown RC. ʻO ka hoʻohanaʻana i kaʻailaʻaila a me nā pilikia o ke kino i nā kānaka. Nutr Rev. 2016 Apr 74 (4): 267-80.
> Nevin KG, Rajamohan T. Nā hopena maikaʻi o kaʻaila niu pilale i nā'āpana lipid a me ka LDL hāmoleʻia. ʻOka Biochem. 2004 Sep; 37 (9): 830-5.
> Vijayakumar M, Vasudevan DM, Sundaram KR, et al. ʻO ka huliʻana o kaʻaila niu a me ka hinu'alanila ma nā maʻi pilikino maʻi e pili ana i nā maʻi me ka maʻi o ka maʻi noʻonoʻo. Indian Heart J. 2016 Jul-Aug; 68 (4): 498-506.
> Ka hoʻopaʻi:ʻO kaʻike i kēia pūnaewele ka mea no nā hoʻonaʻauao wale nō aʻaʻole ia he pani no ka'ōlelo aʻo, diagnostics or treatment by a physician licensed. ʻAʻole i manaʻoʻia e uhi i nā mea palekana a pau, nā hana maʻamau, nā kūlana a iʻole nā hopena pilikia. Ponoʻoe eʻimi i keʻano o ka hoʻoponopono kūikawā no nā nīnau pili olakino a nīnau i kāu kauka ma mua o ka hoʻohanaʻana i ka lāʻau lapaʻau'ē aʻe a iʻole e hoʻololi i kāu kaulike.