Sekuyisikhathi eside ama-coconut eseyisiqalo sokudla kwabantu abahlala ezindaweni ezishisayo futhi manje sebeba ukudla okushisayo okusha. Lokhu kubangelwa izinzuzo zempilo ezinikezwe ikhukhunathi ngezindlela eziningi. Abantu manje badla kakhukhunathi ngokwengeziwe, kanye nokubeka amakhishi abo ngamafutha kakhukhunathi, ubisi namanzi.
Uma unayo i-IBS, ungase uqaphele mayelana nokudla okwedlula okungaphezu kokudla okukhulile. Bheka ukuthi imikhiqizo yekhonogu ingasiza kanjani ukungeza ekudleni kwakho kwe-IBS, futhi yimiphi imikhiqizo okufanele uyigweme.
I-Shredded Coconut ne-IBS
Isikhukhunathi esomile, esakhiwe ngokuvame ukungezwa ngezimpahla ezibhaka, ama-candi kanye nezinye izinto eziphathekayo ukuze ubanike ukunambitheka okuyingqayizivele kakhukhunathi. Abantu kubonakala sengathi bayakuthanda ukunambitheka kakhukhunathi noma bayalizonda. Uma ungumthandi wobukhukhunathi, funda ukuze ubone ukuthi kulungile yini ukujabulela ukakhukhunathi oluhlaza njalo.
Izinzuzo zezeMpilo
I-coconut ekhishwe ngamanzi ibhekwa njengomthombo omuhle wezakhi ezilandelayo:
- I-fibre yezokudla
- Amafutha enempilo
- Phosphorus
- Potassium
Ukusetshenziswa kweCoconut ekhishwe
Ikhukhunathi ekhishwe yilezi zingatholakala ngezindlela eziningi. Vele uqiniseke ukuthi uthenga izinhlobo ezihlukahlukene ezingenasiphundu ukuze ugweme ukudla ngokweqile ushukela:
- Engeza kuma- smoothies
- Fafaza izithelo noma imifino
- Sebenzisa ekubhakeni
Kuhle ku-IBS?
Abacwaningi baseMonash University e-Australia baye benza ucwaningo ngamanani ama- FODMAP emikhiqizweni ehlukahlukene yekakhukhunathi. Nakhu abathola ngokuphathelene nekakhukhunathi eyomile:
- I-1/4 indebe yokukhonza ibhekwa njengama-FODMAP
- I-1/2 indebe yokukhonza iphezulu kuma-polyols, enye yezinhlobo ze-FODMAPs
Lokhu kusho ukuthi kufanele ukwazi ukujabulela ukudla isikhukhunathi esikhwameni esincane ngaphandle kokukhathazeka ukuthi kuyodala kakhulu izimpawu zakho ze-IBS. Uma ungacabangi kuma-polyols, kungase kungadingeki ukhathazeke ngesayizi yesabelo nhlobo.
Okubalulekile
Ngamanani aphansi, ikhukhunathi ekhishwayo ibonakala ihlinzeka ngenzuzo ye-IBS-friendly fiber dietary ngaphandle kokukhathazeka nge-IBS-FODMAPs engenangqondo. Uma ungum fan kakhukhunathi, yizwa ukhululekile ukufafaza kude!
I-Coconut Oil ye-IBS
Ukuthandwa kakhudlwana kwamafutha kakhukhunathi kubangelwa yingxenye ekuqapheliseni ukuthi amafutha awusibi kithi njengoba kwakucatshangwa ngaphambili. Manje sekukholelwa ukuthi imithombo enempilo yamafutha okudla iyadingeka empilweni yethu yonke. Ngokulinganisela, amafutha kakhukhunathi kubonakala njengamafutha "enempilo."
Uma uthenga amafutha kakhukhunathi, enye yezinto zokuqala ongaqaphela ukuthi ifomu layo liyashintsha kuye ngokushisa kwekamelo. Lapho igcinwe ekamelweni elipholile, amafutha kakhukhunathi aqine njengokunciphisa. Uma ekamelweni livuselela, i-ocoqathi iyakhipha amanzi. Noma kunini lapho kungenzeka khona uthenge amafutha omkhukhu kakhudlwana.
Izinzuzo zezeMpilo
Buza omunye umuthi wezezempilo ngezinzuzo zezempilo zamafutha kakhukhunathi bese ulungele uhlu olude. Lolu hlu luzogxila oyelazini lwekakhukhunathi olune-anti-cancer, anti-dementia, antibiotic, anti-virus, nezinye izinto. Kodwa-ke, kuncane kokucwaninga okusemtholampilo kuze kube yimanje ukuze isipele okuningi kwalezi zimangalo.
Enye indawo lapho kungenziwa khona iziphetho ezinamandla mayelana namafutha kakhukhunathi endaweni yezempilo yempilo. Nakuba amafutha kakhukhunathi abizwa njengamafutha agcwele , aphezulu e-acide lauric, okucatshangwa ukuthi inomphumela omuhle kwi- HDL ye-cholesterol engcono kakhulu!
Yini eyaziwa ukuthi amafutha enempilo, njengamafutha kakhukhunathi, usizo ekuthatheni amavithamini namaminerali.
Ucwaningo oluthile olusebenzisa amagundane njengezihloko oluthola ubufakazi bokuthi amafutha kakhukhunathi ayephumelela ekulungiseni amangqamuzana nokwandisa ama-antioxidants elandela ukubhekana nokucindezeleka.
Indlela Yokusebenzisa Amafutha Kakhukhunathi
Amafutha kakhukhunathi uyisinqumo esihle se-sà ute izitsha ngenxa yephuzu eliphakeme lentuthu. Lokhu kusho ukuthi kungcono kwamanye amafutha uma upheka ekushiseni okuphakeme ukugwema ukunambitheka okungajabulisayo (kanye nezingozi zempilo) ezihambisana nephuzu lokuthi amafutha aqala ukubhema.
Ngaphezu kokusebenzisa amafutha kakhukhunathi ukuze ufunde, ungawengeza ku:
- Noma iyiphi iresiphi ebiza amafutha okupheka
- Ikhofi noma itiye
- Smoothies
Kuhle ku-IBS?
Ngokusho kwabacwaningi be-Monash University, ukuphakama kwe-1 isipuni samafutha kakhukhunathi kubhekwa njenge-low-FODMAP. Njengoba amafutha kakhukhunathi angamafutha hhayi i-carbohydrate, akufanele kube nokukhathazeka mayelana nokuqukethwe kwe-FODMAP nanoma yisiphi isayizi. Kodwa-ke, amafutha amaningi angakwazi ukuqinisa ukuvimbela emathunjini, okuyinto akuyona into oyifunayo uma unayo i-IBS.
Abanye abantu bathi bathola usizo lokuxolisa ngokufaka amafutha kakhukhunathi nsuku zonke. Nokho, akekho ucwaningo oluzosekela noma oluphikisana nalokhu.
Okubalulekile
Amafutha kakhukhunathi kubonakala sengathi ungumthombo omuhle wamafutha enempilo ukuthi ngokulinganisela akufanele wenze i-IBS yakho ibe yimbi nakakhulu.
Ubisi lweKoconut ye-IBS
Ubisi lwekakhukhunathi yi-liquid ephuma inyama yokhukhunathi oluvuthiwe oluhlaza.
Izinzuzo zezeMpilo
Ngoba ubisi lwekakhukhunathi luqukethe amafutha kakhukhunathi, ikakhulukazi ngesimo se-chain-fat fatty acids, kucatshangwa ukuthi inikeza izinzuzo ezifanayo zezempilo njengamafutha ngokwawo.
Indlela yokusebenzisa ubisi lweKoconut
Ubisi lwekakhukhunathi lungasetshenziswa nomaphi lapho ungasebenzisa ubisi lwezinkomo:
- Ukubhaka
- Ukuphuza
- Smoothies
- I-soups
Kuhle ku-IBS?
Ngokusho kwabacwaningi baseMonash University, ukuphakama komkhumbi we-1/2 kubhekwa njenge-low-FODMAP.
Okubalulekile
Ubisi lwekakhukhunathi lubonakala lunikeza isilwane sosawoti esingenamsoco, esingenayo ubisi esifanelekayo kunoma ngubani one-IBS. Ngokuyinhloko, ubisi lwekakhukhunathi luyisinqumo esihle kulabo abanamabomu lactose noma abalandela ukudla okuphansi kwe-FODMAP . Qinisekisa ukuthi uthenge ubisi lwekakhukhunathi olungenayo i-guar gum eyongezwa kuyo njengoba igamu le-gar lingase lihlotshaniswe nokubangela izimpawu zokugaya okungadingeki.
I-Coconut Water kanye ne-IBS
Amanzi kakhukhunathi yilawa manzi avela ngaphakathi kwekakhukhunathi aluhlaza okomile. Amanzi ekakhukhunathi aseqalile ukujabulela ukuthandwa okwenyukayo njengengxenye yeziphuzo zezemidlalo ngenxa yokuqukethwe kosawoti ophansi.
Izinzuzo zezeMpilo
Ngazo zonke izindlela ama coconut angawajabulela, amanzi angakhukhunathi anikezela okungenani ngokwezinzuzo zezempilo. Iqukethe i-potassium, i-sodium namanye amaminerali, yingakho kubhekwa njengendlela engcono yokuphuza ezemidlalo ezithandwayo. Kodwa-ke, kusesezingeni eliphakeme lama-kilojoule ngakho-ke kufanele lisetshenziswe kuphela ngabantu abanamazinga aphezulu okusebenza noma kungabangela ukuzuza kwesisindo.
Ukusebenzisa Amanzi Kakhukhunathi
Amanzi kakhukhunathi angadakwa ngokuqondile noma ahlanganiswe ama-smoothies.
Kuhle ku-IBS?
Ngokungafani namafutha kakhukhunathi, amanzi kakhukhunathi aqukethe ama-FODMAPs. Ngokwe-Monash University:
- I-3 oz. ukukhonza kubhekwa njenge-low-FODMAP
- I-8 oz. Ukukhonza kuqukethe inani eliphakeme lama-oligos nama-polyols ama-FODMAP
Okubalulekile
Njengoba kungenzeka ukuthi amazinga aphezulu we-IBS-avuselela ama-FODMAP kanye nephrofayili yayo engeyona emnandi kakhulu, kungcono kakhulu ukushiya amanzi kakhukhunathi ohlwini lwakho lokudla.
Imithombo
- "Amafutha ne-Cholesterol: Ngaphandle Kokubi, Ngenawo Okuhle" Isikole se-Harvard Sempilo Yomphakathi
- Uhlelo lokusebenza lwe-Diash University Low FODMAP Lokudla
- Yeap, S. "I-Antistress kanye nemiphumela ephikisana ne-antioxidant yamafutha kakhukhunathi ensizwa e-vivo" Imithi yokuhlola kanye nokwelashwa 2015 9: 39-42.