Wenziwa Njani Umgubo Wekhokhonathi? Iinzuzo kunye neXabiso leSondlo

Isifo seCeliac kunye ne-gluten sensitivities zikwincopho yazo namhlanje, njengoko imikhwa yokutya okungenampilo yanda. njengoko kwaziwa izigulane celiac Banovelwano kwi-gluten kwingqolowa kwaye abanakutya nantoni na eyenziwe ngomgubo omhlophe.

Yenye i-gluten-free enye kumgubo wengqolowa, esinokuyibiza ngokuba ngumsindisi wezigulane ezinqabileyo kunye nabantu abavakalelwa yi-gluten. umgubo wekhokhonathi.

Ukongeza kumxholo wekhabhohayidrethi ephantsi, umgubo uneprofayile yezondlo enomtsalane. Ndiyabulela kulo mxholo wezondlo, ubonelela ngeenzuzo ezininzi, njengokulawula iswekile yegazi, ukuphucula ukugaya kunye nempilo yentliziyo, kunye nokulahlekelwa kwesisindo.

Isanda kwamkelwa kwilizwe lethu, "Yintoni elungele umgubo wekhokhonathi", "Ngaba umgubo wekhokhonathi usempilweni", "ukusetyenziswa komgubo wekhokhonathi", "ukwenza umgubo wekhokhonathi" ulwazi luya kunikwa.

Yintoni umgubo wekhokhonathi?

ioli yekhokhonathi, ubisi lwekhokhonathi, amanzi ekhokhonathi Zininzi iimveliso ezinempilo ezivela kwikhokhonathi, ezifana umgubo wekhokhonathi yenye yazo.

Lo mgubo we-gluten-free wenziwa kwikhokhonathi eyomisiweyo kunye nomhlaba. okokuqala hubisi lwekhokhonathiIveliswe kwiiPhilippines njengemveliso ye 

Ngumthombo obalaseleyo weprotheyini. Iqulethe ifayibha eninzi kunomgubo wengqolowa. 

umgubo wekhokhonathi ayikhethwa kuphela ngabaguli be-celiac, abo bangakwaziyo ukutya i-gluten, i-leaky gut syndrome Abo baneengxaki zokwetyisa ukutya okufana nesifo seswekile kunye nezinto ezikwaliwa ngamandongomane nabo bayawuthanda lo mgubo.

Ixabiso lesondlo somgubo wekhokhonathi

Ngumthombo obalulekileyo wezondlo ezahlukahlukeneyo, kubandakanywa amafutha anempilo. 30 grams Ikhalori yomgubo wekhokhonathi kunye nomxholo wesondlo imi ngolu hlobo lulandelayo: 

Iikhalori: 120

Iikhabhoni: 18 gram

Iswekile: 6 grams

Ifayibha: 10 grams

Iiprotheni: 6 gram

Amafutha: 4 grams

Intsimbi: 20% yexabiso lemihla ngemihla (DV)

Ziziphi iiNzuzo zomgubo weKhokhonathi?

Ukusebenzisa umgubo wekhokhonathi Kukho izizathu ezininzi zokuba; Ingasetyenziswa kwiiresiphi ezininzi ngenxa yesiqulatho sayo esityebileyo sezondlo, iikhalori eziphantsi kunye ne-gluten-free.

umgubo wekhokhonathiNangona ingabangeli iingxaki zokugaya okanye impendulo ye-autoimmune njengolunye umgubo wengqolowa, inqabile.

Isicelo iinzuzo zomgubo wekhokhonathi...

• Iqulethe izixa eziphezulu ze-lauric acid

umgubo wekhokhonathiIqulethe i-lauric acid, i-saturated fatty acid. I-asidi ye-Lauric yi-asidi ekhethekileyo ye-fatty, owona msebenzi wayo obaluleke kakhulu kukuvula amajoni omzimba kunye namadlala e-thyroid.

Iimpawu ze-antimicrobial zale asidi enamafutha zifundelwa iintsholongwane ezifana ne-HIV, i-herpes okanye imasisi. Ikwasetyenziswa nakwindawo yoshishino.

• Ilawula iswekile yegazi

umgubo wekhokhonathiUmxholo wayo wefiber uphezulu, onceda ukulawula iswekile yegazi. 

Ukutya okutyebileyo ngefayibha kuyacothisa umlinganiselo weswekile engena egazini, nto leyo eyenza ukuba iswekile yegazi izinze.

• Iluncedo ekutyeni

umgubo wekhokhonathiUmxholo wayo ophezulu wefiber uluncedo ekutyeni. Uninzi lomxholo wefayibha kumgubo ifayibha enganyibilikiyo, olu hlobo lwefayibha yongeza isambuku kwisitulo. 

Iqinisekisa ukuhamba kakuhle kokutya emathunjini kwaye ikhusela ukuqunjelwa. umgubo wekhokhonathi Ikwanefiber enyibilikayo; Olu hlobo lwefiber londla ibhaktheriya enenzuzo emathunjini. 

• Yehlisa i-cholesterol embi

umgubo wekhokhonathiUmxholo wayo wefiber unceda ukwehlisa i-cholesterol "embi" ye-LDL kunye ne-triglycerides, edlala indima ebalulekileyo kwimpilo yentliziyo.

• Iluncedo kwimpilo yentliziyo

umgubo wekhokhonathi Ikwaluncedo nakwimpilo yentliziyo. Kunye namandla ayo okunciphisa i-cholesterol ye-LDL (embi) kunye ne-triglycerides yegazi, ibonelela ngodidi lwamafutha, i-lauric acid, ekucingelwa ukuba inceda ekubulaleni iintsholongwane ezibangela ukwakheka kwe-plaque emithanjeni. Le plaque inxulunyaniswa nesifo senhliziyo. 

• Ibulala iintsholongwane eziyingozi kunye neebhaktheriya

kumgubo wekhokhonathi Iasidi yeLauric ikhusela ezinye izifo. Xa i-lauric acid ingena emzimbeni, i-monolaurin yenza ikhompawundi eyaziwa ngokuba

Uphononongo oluneetyhubhu zovavanyo lufumanise ukuba i-lauric acid kunye ne-monolaurin zinokubulala iintsholongwane eziyingozi, ibhaktiriya kunye nomngundo.

Ezi khompawundi Staphylococcus aureus ibhaktheriya kunye neCandida albicans Isebenza ngokukodwa ngokuchasene nosulelo olubangelwa yigwele.

• Ichaphazela i-metabolism kakuhle

umgubo wekhokhonathiIqulethe ii-MCTs, ezaziwa njenge-medium chain fatty acids. Ii-MCTs zibalulekile izondlo kunye nezilawuli zemetabolism emzimbeni kwaye zetyiswa lula xa sele zingenile emzimbeni. Iya ngqo kwisibindi kwaye ichaphazela ngokufanelekileyo imetabolism.

• Yehlisa umngcipheko womhlaza wekoloni

umgubo wekhokhonathiIsizathu sokuba inciphise umngcipheko womhlaza wekoloni ngumxholo wefiber. Izifundo ziye zafumanisa ukuba lo mgubo unciphisa ukukhula kwethumba.

Iinzuzo zomgubo wekhokhonathi ulusu

I-asidi ye-Lauric isetyenziselwa ukunyanga i-acne kuba ine-antimicrobial effect. Ikhusela ukukhula kweebhaktheriya ezibangela i-acne kwaye ngoko ke ukuvuvukala kwesikhumba.

Ngaba umgubo wekhokhonathi uwenza ube bhityile?

umgubo wekhokhonathi Inika i-fiber kunye neprotheni, izondlo ezimbini ezinciphisa indlala kunye nokutya. Ngoko ke, kunceda ukunciphisa umzimba.

Njengoko kukhankanyiwe ngasentla, lo mgubo uqulethe i-MCTs, ehamba ngokuthe ngqo esibindi kwaye isetyenziselwa ukuvelisa amandla. Ngoko ke, akunakwenzeka ukuba igcinwe njengamafutha.

Ungawusebenzisa njani umgubo wecoconut?

umgubo wekhokhonathiingasetyenziswa kuzo zombini iiresiphi eziswiti nezinencasa. Ingasetyenziswa endaweni yolunye umgubo xa kusenziwa isonka, iipanekuku, iiqebengwana, iikeyiki okanye ezinye izinto ezibhakiweyo.

umgubo wekhokhonathi ifunxa ulwelo olungaphezulu kunolunye umgubo. Ngoko ke, ayinakusetyenziswa njengokutshintshwa komntu omnye.

Umzekelo; 120 grams zonke-injongo yomgubo 30 grams umgubo wekhokhonathi Yisebenzise ixutywe nayo Kuba ixinene kunezinye iifolokhwe, ayibopheleli lula. Ngoko ke, kufuneka ixutywe kunye nomgubo okanye isetyenziswe. umgubo wekhokhonathi Iqanda eli-1 kufuneka longezwe kwiiresiphi ezisetyenzisiweyo.

Wenziwa njani umgubo wekhokhonathi?

umgubo wekhokhonathiUngayithenga okanye uzenzele ngokwakho ekhaya. Njengoko igama libonisa, umgubo ikhokhonathiyenziwe nge. umgubo wekhokhonathiUkuba uyazibuza ukuba ungayenza njani ekhaya, landela iresiphi engezantsi.

iresiphi yomgubo wekhokhonathi

Gxuma i-coconut emanzini iiyure ezine. Gxuba ngoncedo lwe-blender de kube lula. Beka umxube wamanzi kakhukhunathi kwi-cheesecloth kwaye uyikhame.

Ulwelo olufumana ngokuhluza nge cheesecloth hubisi lwekhokhonathiYeka. Ungayigcina efrijini ukuze usebenzise kwezinye iindlela zokupheka.

Gcoba i-tray yokubhaka ngephepha elingenamafutha kwaye ubeke ikhokhonathi kwi-cheesecloth kwi-tray. Pheka de yome. Yikhuphe kwi-oven kwaye uyidlulise kwi-blender kwakhona. 

Ukuthelekiswa komgubo wekhokhonathi kunye nomgubo we-almond

ekhaya umgubo wekhokhonathi ngokunjalo umgubo wealmond Ikhethwa ngabo bangakwaziyo ukutya igluten kuba ayinagluten. Kukho umahluko phakathi kwezi zimbini. Ngoko ke yeyiphi esempilweni?

Nangona zombini zilukhetho olufanelekileyo lokubhaka okanye ukusebenzisa ngeendlela ezahlukeneyo, umgubo wekhokhonathiIqulethe i-fiber eninzi kunye neekhalori eziphantsi kunomgubo we-almond.

Umgubo we-almond, kwelinye icala, ucebile kwiivithamini kunye neeminerali, kwaye inani le-carbohydrates liphantsi. Iqulethe iikhalori ezincinci kunye namafutha.

umgubo wealmond, umgubo wekhokhonathi inokusetyenziswa endaweni yoko. Kwakhona umgubo wekhokhonathi Ayisiyiyo i-absorbent njengoko injalo, ngoko ke kuyimfuneko ukuyisebenzisa ngokunciphisa inani lolwelo kwiresiphi esetyenziswa kuyo.

Nangona zimbini zomgubo ezineprotheyini, zidala ukuthungwa okwahlukileyo xa ziphekiwe. Umgubo we-almond utyumke ngakumbi, uthambile kancinci kwaye unencasa eyomeleleyo. ikhokhonathi umgubo unencasa ethambileyo.

umgubo wekhokhonathiIfunxa amanzi amaninzi kunomgubo we-almond, ixinene kwaye yenza imveliso ethambileyo. Ungasebenzisa zombini kunye ukuba ufuna.

Zeziphi iingozi zomgubo wekhokhonathi?

Abo bangadibaniyo nekhokhonathi, umgubo wekhokhonathi akufanele isetyenziswe. Inokubangela ukuguquguquka okubukhali kokwalisa kubantu abanjalo.

Kwabanye abantu ukudumba kutheni inokuba njalo.

Ngenxa yoko;

umgubo wekhokhonathi Ngumgubo ongenagluten kwaye wenziwa ngekhokhonathi. Isityebi kwifiber kunye ne-MCTs, ilawula iswekile yegazi, kwaye inenzuzo kwintliziyo kunye nempilo yokugaya. Inceda ukunciphisa umzimba kwaye ilwa nezinye izifo.