Mavitamini a Kokoti Madzi ndi Thanzi Labwino
Mwinamwake mwawona madzi a kokonati mumaseŵera anu ochita masewera olimbitsa thupi kapena ku sitolo yanu yodyerako. Koma kodi madzi a kokonati ali ndi thanzi labwino? Ndipo ngati ndi choncho, nchiyani chapadera kwambiri? Chakumwa chotchuka chimapindulitsa ngati mumasankha kumwa, koma makononi madzi a calories angathe kuwonjezereka mwamsanga ngati simusamala.
Mavitamini a Kunikiti Madzi
| Zoona za Kaconut Water Nutrition | |
|---|---|
| Kutumikira Kukula 1 chikho (240 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 46 | |
| Ma calories ochokera ku Fat 4 | |
| Total mafuta 0.5g | 1% |
| Mafuta okhuta 0.4g | 2% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 252mg | 11% |
| Potaziyamu 600mg | 17% |
| Zakudya 8.9g | 3% |
| Matenda a Zakudya 2.6g | 11% |
| Sugars 6.3g | |
| Mapuloteni 1.7g | |
| Vitamini A 0% · Vitamini C 10% | |
| Calcium 6% · Iron 4% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Madzi a kokonati ndi madzi amene amatsanulira pamene mutsegula chipatsocho. Ma kokonati akale (omwe ndi a bulauni ndi aubweya) nthawi zambiri amapereka mkaka wabwino wa kokonati, koma ma coconut aang'ono obiriwira amapanga madzi abwino a kokonati.
Madzi a kokonati siwothandiza kwambiri makilogalamu opanda kanthu . Zakudya zopanda kanthu ndizo zomwe zimapereka chakudya chochepa. Mitengo yambiri ya zipatso ndi zinthu zina zotsekemera zamadzi ndizofunikira kwambiri zopangira zopanda kanthu.
Malingana ndi chidziwitso cha USDA, palibe shuga yowonjezeredwa ndi makilogalamu anayi okha kuchokera ku mafuta odzaza mu kapu imodzi yotumikira madzi a kokonati. Koma zakumwa zimapereka ma 25 milligrams a sodium ku chakudya chanu cha tsiku ndi tsiku. Akatswiri a zaumoyo amalangiza kuti mudye ma milligrams osachepera 2,400 a sodium patsiku.
Kumbutsani, komabe, chakudya cha kokonati chimakhala chosiyana ngati mugula zosiyanasiyana zam'chitini kapena zamabotolo zomwe mumakonda kuziwona m'masitolo odyetserako ziweto.
Zoterezi zingalengeze kuti ali ndi thanzi labwino komanso zimapatsa thanzi lanu lonse.
Mmodzi angathe (pafupifupi 12 ounces) wa madzi a kokonati m'mabotolo akhoza kupereka makilogalamu 130, mamiligalamu 350 a sodium ndi 26 magalamu a shuga. Mitundu ina imaphatikizapo zotsekemera kapena zosakaniza zina zomwe zimasintha zakudya. Choncho ndikofunika kuyang'ana chizindikiro cha Nutrition Facts ndi mndandanda wa zosakaniza musanagule kuti mupeze deta yolondola yokhudza zakumwa zanu.
Mapulogalamu a zaumoyo wa madzi a kokonati
Kodi madzi a kokonati ali wathanzi? Kwazaka zonsezi, zonena zakhala zikugwera phindu la thanzi la madzi a kokonati, koma ambiri akhala debunked. Nyuzipepala ya American Institute for Cancer Research inatulutsa mawu akufotokoza kuti palibe chifukwa chokhulupirira kuti zimatchula za khansa kumenyana ndi madzi a kokonati. Ndipo chigamulo chotsutsa milandu mu 2011 chinkafuna kuti munthu wina wokonzera madzi a kokonati asiye kudandaula za mphamvu za thanzi lawo.
Komabe, mafanizi ambiri a chakumwa amanena kuti ndi zakumwa zakumwa zakumwa zakumwa panthawi yomwe mudapuma, komanso zimapatsa electrolytes (sodium, potaziyamu, calcium, ndi magnesium) ndi zakudya kuti zithandize kupweteka kwa minofu. Ndipo madzi a kokonati amapereka zakudya zochepa kusiyana ndi zakumwa zolimbitsa thupi.
Koma ambiri odyetsa zakudya adzakuuzani kuti mutha kupeza phindu lofanana ndi kudya zakudya zonse, monga nthochi, ndi madzi . Zakudya zonse zilibe zosakaniza (monga shuga wowonjezera) ndipo kawirikawiri ndi zotchipa.
Nanga bwanji kumwa madzi a kokonati? Anthu ena amakonda nati, kukoma kokoma. Ngati mumamwa madzi ambiri, kokonati ikhoza kukhala njira yabwino. Lili ndi shuga pang'ono ndi makilogalamu ochepa kusiyana ndi timadziti ndi zakumwa zamadzi.
Kusunga Kakoti Madzi
Mafuta ena a madzi a kokonati amagwiritsira ntchito njira yopangira phalala kuti mankhwalawo akhale "otetezeka." Izi zikutanthauza kuti simusowa kuti mugwiritse ntchito firiji mutagula. Malingana ngati phukusi silikutseguka liyenera kukhala mwatsopano kwa miyezi 12.
Mutatsegula chidebe cha madzi a kokonati, opanga amapanga kuti mupange firiji. Anthu ambiri amakonda kukoma kwa madzi ozizira a kokonati ndikusunga chilledso kumathandiza kumwa mowa kwa maola 24 mpaka 48.
Ngati mutenga madzi a kokonati molunjika pa chipatso, ayenera kutentha nthawi yomweyo. Madzi atsopano a kokonati akhoza kutentha.
Njira Zogwiritsira Ntchito Kokonati Madzi
Chifukwa madzi a kokonati ali ndi zimadzimadzimadzi, anthu ena amagwiritsa ntchito izo kuti zithandizire kuwononga zotsatira zake. Ngakhale kuti palibe deta yowonjezerapo kuti izi zithetsedwe, kumwa mowa (osati moledzeretsa) madzi amtundu uliwonse kungapereke chithandizo mutatha kumwa mowa kwambiri.
Ndipo ena opanga opanga zolengedwa amatha kuzigwiritsira ntchito mu cocktails. Mungathe kupanga kokonati Gin ndi Tonic kapena ngakhale Charred Lime Mojito. Kapena ngati mukufuna kugwiritsa ntchito madzi a kokonati opanda mphamvu, yesetsani kuwonjezera pa smoothie yathanzi kapena kuikamo chipatso cha popsicle.