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Ulo Ahụike Oriri na-edozi ahụ Nutrition oi-Shamila Rafat Site Shamila Rafat nke May 6, 2019

Aki oyibo bu mmanu oriri na -eri n'ulo di iche iche n'ofe uwa. A na-enweta mmanụ site na mkpụrụ nke ahịhịa ndị tozuru etozu. Dị isi mmanụ bekee abụọ dị iche iche gụnyere mmanụ copra na mmanụ bekee na-amaghị nwoke ^[1] .

Ọnụ nke aki oyibo nwere karịa mmanụ esi nri nwere ogologo abụba abụba bụ na mmanụ oyibo, ọkachasị mmanụ oyibo (VCO), bara ọgaranya na abụba abụba. Eziokwu a na - eme ka ọ bụrụ nri ọrụ nwere ike ịtụle iji nye uru ahụike dị iche iche ^[abụọ] .

Uru nri na-edozi ahụ

100 grams nke aki oyibo mmanụ nwere 0.03 g mmiri, 892 kcal (ike) na ha nwekwara

99,06 g abụba
1 mg calcium
0.05 mg ígwè
0.02 mg zinc
0,11 mg Vitamin E
0,6 µg Vitamin K

Uru Ahụike Azụ Azụ

E nwere ụfọdụ uru nke na-a coụ aki oyibo mmanụ, karịsịa ndị organic iche iche.

1. Na-enyere aka n'ibelata abụba afọ

Kemgbe ọtụtụ afọ, a maara na aki oyibo bụ ihe na-egbochi agụụ. Tụkwasị na nke a àgwà nke mbenata agụụ bụ ike ya ọkụ abụba. Ihe abụọ a jikọtara iji mee ka ọ bụrụ ngwa ọrụ dị ike maka ịba abụba n'ime ahụ gị, ọkachasị ihe siri ike ịchụpụ abụba ndị dị n'úkwù gị.

2. Na-akwado ọgụ

Aki oyibo, juputara na fatty acids, abụrụwo nke a maara dị ka ike nwere ume na-egbochi ^[3] . Egosiputa fatty acids nwere otutu ihe omumu na sel ndi agha. Dika ihe eji eme ihe nke membranes cell, isi iyi nke ike na ikike igosiputa umu ogwu, acids fatty na emetuta ihe ndi mmadu na-aru ^[4] .

3. Balance homonụ na ụmụ nwanyị

Mkpụrụ osisi abụba ndị na-ahụ n'anya nke a hụrụ na aki oyibo bụ ọrụ maka ịkwalite metabolism nke ahụ mmadụ mgbe a na-ere ya. A mma metabolism na-eduga ná mma na-arụ ọrụ nke mkpụrụ ndụ na homonụ ke idem.

4. Mma ahụ ike

A na-amata ihe ndị na-eme ka ihe na-akpata free, tinyere nchekasị na-arụ ọrụ dị oké mkpa na mmalite nke osteoporosis. Ọ bụ n'ihi nke a ka akwadoro antioxidants maka igbochi na ọgwụgwọ nke osteoporosis.

Ọnwụnwa ahụike na oke egosiwo na mmanụ oyibo na-amaghị nwoke na-emeziwanye usoro ọkpụkpụ, na-egbochi osteoporosis ruo n'ókè dị ukwuu. Enwere ike ikwu na nke a bụ ọnụnọ dị elu nke polyphenols anti-oxidative na VCO ^[5] .

5. Na-egbochi ndị ọrịa mamịrị

Ibu nwere njikọ chiri anya na ọtụtụ ọnọdụ metụtara ya dịka insulin resistance (IR), ọrịa shuga, ọrịa obi, ọbara mgbali elu, na ọrịa imeju na-anaghị egbu egbu. A na - akpọkọta ndị a dịka ọrịa metabolic. Ọ bụ ezie na enwere ọtụtụ ihe kpatara ya, ikekwe nri dịkarịsịrị mkpa na ha niile ^[6] .

Enwere otutu ihe akaebe na-egosi na abụba jupụtara na mmanụ aki oyibo nwere ike ịba uru na mgbochi yana ọgwụgwọ ọrịa shuga, yana inwe mmetụta yiri nke ahụ na ọnọdụ ndị ọzọ gụnyere na Metabolic Syndrome. ^[7] .

6. Na-egbochi ọbara mgbali elu

Mmụba nke ọbara mgbali elu ma ọ bụ ọbara mgbali elu bụ isi ihe na-akpata atherosclerosis ma ọ bụ ihe nrụpụta nke akwara, ọrịa akwara obi, na ọrịa strok. A hụwo na ọbara mgbali elu kpatara n'ụzọ dị ukwuu, site na ndụ na-adịghị mma ^[7] .

Oriri nke aki oyibo, ọkachasị mmanụ aki oyibo, na - eme ka antithrombotic nwee mmetụta jikọtara ya na ọkwa obere kọlesterol ma gbochie platelet coagulation. ^[8] .

7. Na-ewelite cholesterol HDL

A kwenyere na mmanụ oyibo nwere ike ịbawanye ezigbo HDL na ahụ gị, n'otu oge ahụ na-agbanwe LDL ọjọọ ka ọ bụrụ ụdị na-adịghị emerụ ahụ.

8. Mma mgbaze

Oriri nke aki oyibo na emezi mgbaze. Mkpụrụ osisi abụba abụba dị na mmanụ oyibo na-enyere aka n'ịkwalite mgbaze na decomposition nke lipids, site na imeziwanye abụba metabolism ma si otú ahụ belata ntinye abụba na ebe dị iche iche na ahụ ^[9] .

9. Mma maka ntutu, anụ ahụ na ezé

Benefitsfọdụ uru nke aki oyibo mmanụ nwere ike nweta ọbụna na-enweghị na-a theụ mmanụ. Ọ na-adịkarị kweere na aki oyibo mmanụ awade ọtụtụ ike uru. Imeziwanye ahụ ike bụ isi yana ọdịdị ntutu gị na anụ gị niile, a hụwo mmanụ a coụ iji belata ihe mgbaàmà nke ọrịa anụ ahụ dị iche iche, dị ka eczema. Achọpụtakwala mmanu aki oyibo na anụ ahụ ka ọ nwee mmetụta na-edozi ahụ.

Enwere ike igbochi mmebi ntutu ruo n'ókè ụfọdụ site na itinye mmanụ aki oyibo. Ọ na-arụkwa ọrụ dị ka mkpuchi anwụ dị nro ma nwee ike igbochi 20% nke ụzarị ọkụ UV nke anyanwụ.

Na ubi nke dentistry, aki oyibo mmanụ ike ga-eji dị ka a asa nchara dị ka akụkụ nke usoro kwuru na dị ka mmanụ Anam Udeme. A na-ekwenyekarị na usoro mmanu na-eme ka ahụike eze dị mma site na mbenata ọnụ na-egbu ume ma gbuo nje ndị na-emerụ ahụ n'ime ọnụ.

10. Meziwanye ahụike imeju

Ibu abụbawo ịrị elu n'ụwa niile, amaara na ọ nwere njikọ chiri anya na anabataghị glucose, ọrịa obi, mbufụt dị ala, yana mmebi imeju ^[10] . Achọpụtala ụfọdụ mgbanwe nri iji chịkwaa oke ibu, na-agwọkwa nsogbu ndị metụtara njikọ yana mkpakọrịta.

Achọpụtawo mmanụ oyibo, ọkachasị mmanụ akị oyibo (VCO) iji belata shuga glucose na mmiri ara ehi, melite ndidi glucose, yana ibelata steeposis hepatic ma ọ bụ nchịkọta abụba n'ime imeju, na-eduga n'ọnọdụ a na-akpọkarị 'ọdụdụ' umeji ' ^{iri na otu} . Agbanyeghị, dịka a na-eduzi ule ndị a na-ahụ maka ụmụ oke, oke ọrụ ka ga-arụ iji guzobe uru ahụike na imeju mmadụ.

11. Na-agwọ ọrịa fungal

Ọnwụnwa ahụike egosiwo na mmanụ oyibo, na 100% ịta ahụhụ, dị irè karịa fluconazole n'ịgwọ ọrịa fungal nke Candida kpatara.

Site na ụdị Candida ndị na - eto eto na - eguzogide ọgwụ n'oge na - adịbeghị anya, enwere ike iji mmanụ aki oyibo mee ihe maka ịgwọ ọrịa fungal ^[12] .

Akụkụ nke mmanụ Coconut

Na mgbakwunye na uru dị iche iche a na-ekwukarị maka mmanụ oyibo, enwere mmetụta ụfọdụ na-agba akaebe.

1. Na-eduga n’ibu ibu

Ọgaranya na abụba abụba bara ụba, aki oyibo, ma ọ bụ dum ma ọ bụ dị ka mmanụ, kwesịrị ị consumedụbiga ya ókè.

N'etiti mmụba ndị ahịa na mgbasa ozi mgbasa ozi zuru oke banyere uru bara uru nke mmanụ mmanụ aki oyibo, elebara anya na mmanụ oyibo bụ ngwa ọrụ nwere ike ibute ọnwụ. Ka o sina dị, ekwesịrị ịdebe eziokwu ahụ na mgbasa ozi kachasị kọwaa ọmụmụ ihe na mmanụ MCT n'ozuzu ya ọ bụghị mmanụ aki oyibo. ^[13] .

A ga - achọ nyocha ọzọ, nke ga - adị ogologo oge iji wee nwee njikọ a na - apụghị ịgbagha agbagha n'etiti mmanụ aki oyibo na ọnwụ ọnwụ, ya bụ, ọ bụrụ n'ezie enwere njikọ ^[14] .

2. Nwere ike ibute ọrịa nfụkasị ahụ

N'amaghị nke ọma, a na-adụkarị ndị nwere mmetọ a maara na mkpụrụ aka izere aki oyibo. Ka o sina dị, dị ka aki oyibo (cocos nucifera) bụ mkpụrụ osisi ọ bụghị mkpụrụ dị ka nke a, o zighi ezi iche na mmadụ ga-enwekwa nsị oyibo ma ọ bụrụ na ọ nwere ahụ nrịanrịa.

Akwukwo azu, obu ezie na adighi agba akaebe, enweghi ike ileghara ya anya. Akụkọ ndị a kọrọ na ọ bụ nfụkasị na aki oyibo emetụtala mmeghachi omume anaaphylactic ^{[iri na ise]} . Akwukwo a na-eme ka aru na aru. Ọ bụ ezie na ọ dị obere, ihe egwu nke nfụkasị ahụ mere ka ọ dị mkpa - na United States - ịkọwa akpị n'ụzọ doro anya na akụrụngwa mgwa.

3. Ọ bụghị ọgwụ antibacterial dị ike

Buru n'uche na ihe onwunwe nke mmanụ aconutụ a nụchara anụcha dị iche na nke mmanụ a virginụ na-enweghị mmanụ (HVCO) ma ọ bụ mmanụ bekee na-amaghị nwoke (VCO) ^[16] . Mwepu site na usoro nchịkọta oyi na-eme ka a mata na acid fatty na-arụ ọrụ dị ka ihe na-arụ ọrụ n'ime mmanụ anaghị efunahụ na VCO, na-eme ka ọ dị elu karịa mma na mmanụ achara.

Agbanyeghị, ụfọdụ ule ahụike gosipụtara na VCO na HVCO adịghị arụ ọrụ megide ụfọdụ ụdị nje ^[17] .

4. Na-enye nchebe dị oke nro megide anyanwụ

Aki oyibo enweghị ike iru ezigbo sunscreen, na-egbochi naanị 20% nke ụzarị ọkụ UV nke anwụ ^[18] .

5. Nwere ike ibute ihe otutu mebisie

Monolaurin, nke sitere na lauric acid, mejuputara ihe dika 50% nke ubochi obula n'ime aki oyibo. Site na njirimara antibacterial, monolaurin nwere ike inye aka na ọgwụgwọ nke ihe otutu site na imebi akpụkpọ ahụ lipid nke nje ^[19] .

Ọ bụ ezie na ọtụtụ mmadụ nwere ike itinye mmanụ aki oyibo dị ka moisturizer ma ọ bụ nhicha ihu, ọ naghị atụ aro ka ndị mmadụ jiri ezigbo mmanu mee ihe. Dika aki oyibo bu ezigbo comedogenic ma obu obu ihe ojoo, itinye mmanu oyibo na ihu nwere ike ime ka otutu mmadu buru ihe ojoo.

6. Nwere ike iduga isi ọwụwa

Ọ bụ ezie na enwere ọtụtụ uru ị na-eri mmanụ aki oyibo, oke ihe ọ bụla nwere ike ịdị njọ. Belata ihe oriri kwa ụbọchị nke aki oyibo na nke kachasị 30 ml ma ọ bụ tablespoons abụọ.

C beenụbiga mmanya oyibo anụla ka ọ kpatara ọgbụgba, ike ọgwụgwụ yana isi ọwụwa.

7. Nwere ike ibute afọ ọsịsa

Dị ka ọ dị na mbụ, imeru ihe n'ókè bụ isi. Mgbe a na-a dailyụ ya kwa ụbọchị, ọbụlagodi site na ndị nwere ahụike, mmanụ aki oyibo nwere ike ibute nsogbu dị iche iche gụnyere afọ ọsịsa.

Ọrịa afọ ọsịsa, afọ na-ewe iwe na oche na-adịghị ọcha, na-abụkarị onye akaebe dị ka mmetụta kachasị emetụta oriri mmanụ aki oyibo. Enwere ike ịkọ nke a na mgbanwe nke nje bacteria ma ọ bụ shuga dị na mmanụ na-adọta ọtụtụ mmiri n'ime eriri afọ gị.

ọgwụgwọ ụlọ maka ara siri ike

8. Nwere ike ịkpata mgbakasị ahụ mgbe etinyere na ọnya na-emeghe

Mara maka mgbochi mkpuru onwunwe, aku aki oyibo mmanụ nwere ike n'ụzọ dị irè iji gwọọ obere nsogbu akpụkpọ.

O sina dị, ọ ga-iburu n'uche na aki oyibo mmanụ ga-etinyere na-emebibeghị akpụkpọ. Mgbe etinyere na-emeghe unan, aki oyibo mmanụ pụrụ iduga itching, nācha ọbara ọbara nakwa dị ka anụ iyatesịt.

Akwukwo nri mmanu mmanu Healthy

Napa kabeeji salad na aki oyibo mmanụ

Efrata ^{[iri abụọ]}

1 tablespoon ọhụrụ grated ginger
1 tablespoon soy ihendori
1 tablespoon miso mado
2 tablespoons aki oyibo mmanya
3 tablespoons ọhụrụ squeezed oroma ihe ọ juiceụ juiceụ
1/2 iko mmanụ oyibo
Iberibe 12 wonton wrappers
3/4 Iko mpempe akwụkwọ sliced
1 Napa Kabeeji - iko 8 ruo 10, thinly sliced
2 iko sugar snap peas - chopped
1 & frac12 iko oroma

Ntụziaka

Kpoo mmanụ aki oyibo ahụ na microwave ruo mgbe ọ ga-agbaze.
Gwunye ginger, soy sauce, miso paste, mmiri oroma na aki oyibo n'ime obere efere.
Na ngwakọta n'elu, gwakọta mmiri mmiri aki oyibo mmanụ ike.
Wepụta nke a.
Were mma iwepu udiri oroma ahu. Bee tinyere mgbidi akpụkpọ ahụ site na iji mma na-acha nkọ iji nweta osisi oroma.
Were nnukwu efere, tinye thinly sliced Napa kabeeji, oroma na sugar snap peas.
Dicha akwa ahụ wee tụfuo ya nke ọma. Debe ya n’akụkụ.
Bee ihe mkpuchi 12 wonton n'ime eriri nke & frac14 sentimita asatọ ma debe ha iche.
Na pan na-ekpo ọkụ, tinye ihe dịka 1/4 iko mmanụ oyibo, ozugbo mmanụ ahụ na-ekpo ọkụ nke ọma, tinye ihe mkpuchi wonton. Nọgide na-ebugharị ka ọ ghara ịgba ọkụ.
Ozugbo ha gbanwere aja aja, wepụ ha na akwa nhicha akwụkwọ ma fesa nnu.
Top ngwakọta salad a kwadebere na scallions na eghe wonton wrappers.

Lelee Nkọwa Akwụkwọ

[1]Wallace, T. C. (2019). Mmetụta Ahụ Ike nke Mmanụ Aki oyibo — Ntụleghachi Akụkọ nke Ihe Akaebe Ugbu a. Journal of the American College of Nutrition, 38 (2), 97-107.
[abụọ]Ghani, NA A., Channip, A. A., Chok Hwee Hwa, P., Ja'afar, F., Yasin, H. M., & Usman, A. (2018). Njirimara nke kemịkal, kemịkalụ antioxidant, na ọdịnaya ọla nke mmanụ akị na-amaghị nwoke mepụtara site na usoro mmiri na akọrọ. Ezigbo sayensị na nri, 6 (5), 1298-1306.
[3]Chinwong, S., Chinwong, D., na Mangklabruks, A. (2017). Nri kwa ụbọchị nke mmanụ a Virginụ na-acha ọcha na-abawanye ogo Lipoprotein Cholesterol dị elu na ndị ọrụ afọ ofufo ahụike: A na-enwe Usoro Mgbasa Ozi Mgbakwunye na ọgwụ ndị ọzọ: eCAM, 2017, 7251562.
[4]Lappano, R., Sebastiani, A., Cirillo, F., Rigiracciolo, D. C., Galli, G. R., Curcio, R.,… Maggiolini, M. (2017). Ngosipụta a na-arụ ọrụ na-arụ ọrụ na-akpali apoptosis na mkpụrụ ndụ cancer. Nchọpụta ọnwụ ọnwụ, 3, 17063.
[5]Yaqoob, P., & Calder, P. C. (2007). Fatty acids na ọrụ mgbochi: nghọta ọhụrụ n'ime usoro. British Journal of Nutrition, 98 (S1), S41-S45.
[6]Hayatullina, Z., Muhammad, N., Mohamed, N., & Soelaiman, I. N. (2012). Mgbakwunye mmanụ aki oyibo na-egbochi ọkpụkpụ ọkpụkpụ na ụdị oke osteoporosis. Ihe Mgbakwunye Na-enye Akaebe na Nhọrọ Ọzọ, 2012.
[7]Deol, P., Evans, J. R., Dhahbi, J., Chellappa, K., Han, D. S., Spindler, S., & Sladek, F. M. (2015). Mmanụ Soybean bụ ihe obesogenic na diabetogenic karịa mmanụ aki oyibo na fructose na oke: ọrụ nwere ike imeju imeju. PloS one, 10 (7), e0132672.
[8]Deol, P., Evans, J. R., Dhahbi, J., Chellappa, K., Han, D. S., Spindler, S., & Sladek, F. M. (2015). Mmanụ Soybean bụ ihe obesogenic na diabetogenic karịa mmanụ aki oyibo na fructose na oke: ọrụ nwere ike imeju imeju. PloS one, 10 (7), e0132672.
[9]Nurul-Iman, B. S., Kamisah, Y., Jaarin, K., & Qodriyah, H. M. S. (2013). Mkpụrụ mmanụ aki oyibo na-egbochi ịrị elu ọbara mgbali ma melite ọrụ endothelial na oke ndị na-eri nri nkwụ na-acha ọkụ ọkụ ugboro ugboro.
[10]Nurul-Iman, B. S., Kamisah, Y., Jaarin, K., & Qodriyah, H. M. S. (2013). Mkpụrụ mmanụ aki oyibo na-egbochi ịrị elu ọbara mgbali ma melite ọrụ endothelial na oke ndị na-eri nri nkwụ na-acha ọkụ ọkụ ugboro ugboro.
iri na otuWang, J., Wang, X., Li, J., Chen, Y., Yang, W., & Zhang, L. (2015). Mmetụta nke mmanụ Coconut Dietary dị ka isi Fatty Acid Source on Performance, Carcass Composition and Serum Lipids in Male Broilers. Akwụkwọ akụkọ Asia-Australasia nke sayensị anụmanụ, 28 (2), 223-230.
[12]Zicker, M. C., Silveira, A. L. M., Lacerda, D. R., Rodrigues, D. F., Oliveira, C. T., de Souza Cordeiro, LM, ... & Ferreira, A. V. M. (2019). Mmanụ oyibo na-acha ọcha dị irè iji na-agwọ ọrịa na-emetụta ụbụrụ na nke na-afụ ụfụ nke nnukwu ihe oriri na-edozi nke nwere oke na ụmụ oke. Journal of ekwukwa n'akwụkwọ biochemistry, 63, 117-128.
[13]Woteki, C. E., & Thomas, P. R. (1992). Ime Mgbanwe Patkpụrụ Nri Ọhụrụ. InE for Life: Akwụkwọ Nduzi na Nutrition Board iji belata Nsogbu Gị nke Ọrịa Na-adịghị Ala. National Academies Press (US).
[14]Clegg, M. E. (2017). Ha na-ekwu na mmanụ oyibo nwere ike inyere aka ọnwụ, mana ọ nwere ike n'ezie? .European Journal of clinical health, 71 (10), 1139.
[iri na ise]Clegg, M. E. (2017). Ha na-ekwu na mmanụ oyibo nwere ike inyere aka ọnwụ, mana ọ nwere ike n'ezie? .European Journal of clinical health, 71 (10), 1139.
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[iri abụọ]Thedevilwearsparsley. (nd). Ntụziaka mmanụ oyibo [Blog post]. Weghachiri na https://www.thedevilwearsparsley.com/2017/02/27/coconut-citrus-salad/