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Pono Nānā

Mai Miss

Ka home Ola ʻAiʻai Pono Nutr oi-Shamila Rafat Na ʻO Shamila Rafat ma ka 6 Mei 2019

ʻO kaʻaila niu kahi aila ʻai e ʻai ʻia ma nā home like ʻole ma ka honua holoʻokoʻa. Lawe ʻia ka aila mai ka hua o nā niu oʻo. ʻO nā ʻano nui ʻelua o ka aila niu me ka aila copra a me ka aila niu puʻupaʻa ^[1] .

ʻO ka lihi o ka ʻaila niu ma luna o nā aila kuke kuke i loko o nā kaulahao momona lōʻihi ʻo ia ka aila niu, ʻo ia hoʻi ka aila niu puʻupaʻa (VCO), waiwai nui i nā waikawa momona momona. Kuhi kēia mea i meaʻai meaʻai hiki ke noʻonoʻo ʻia e hāʻawi i nā pono olakino like ʻole ^[elua] .

ʻO ka waiwai kūpono o kaʻaila niu

100 gram o ka aila niu i loaʻa iā 0.03 g wai, 892 kcal (ikehu) a loaʻa pū kekahi iā lākou

99.06 g momona
1 mg kalipuna
0.05 mg hao
0.02 mg kiniki
0.11 mg ʻO ka Vitamin E
0.6 Vitaming Vitamin K

ʻO nā pono olakino o ka ʻaila niu

Aia kekahi mau pono o ka ʻai ʻana i ka aila niu, ʻo ia hoʻi nā ʻano ʻokanika.

1. Kōkua i ka hōʻemi ʻana i ka momona o ka ʻōpū

No kekahi mau makahiki, ua ʻike ʻia ka niu he mea hoʻopau i ka makemake. Hoʻohui ʻia i kēia ʻano o ka hōʻemi ʻana i ka makemake i kona hiki ke kuni i ka momona. Hoʻohui kēia mau mea ʻelua e lilo ia i mea hana ikaika no ka puhi ʻana i ka momona i kou kino, keu hoʻi i ka paʻakikī e hoʻopau i nā waihona momona a puni kou pūhaka.

2. Hoʻonui i ka palekana

ʻO ka aila niu, waiwai i nā waikawa momona, ua ʻike ʻia ma ke ʻano he booster pale paʻa ikaika pū kekahi ^[3] . Ua hōʻoia ʻia nā hopena o ka momona i nā hopena he nui i nā hunaola pale. Ma ke ʻano he ʻāpana o nā membrane pūnaewele, ke kumu o ka ikehu a me ka hiki ke hōʻailona i nā mole, hoʻohui pono nā mea momona i ka hoʻoikaika ʻana o ka cell immune ^[4] .

3. Nā kaulike kaulike i nā wahine

ʻO nā waikawa momona momona i loaʻa i ka niu ke kuleana no ka hoʻonui ʻana i ka metabolism o ke kino o ke kanaka ke pau. ʻO kahi metabolism maikaʻi e alakaʻi i ka hoʻomaikaʻi ʻana i ka hana o nā hunaola a me nā hormones i ke kino.

4. Hoʻonui i ke olakino iwi

Ua ʻike ʻia nā radical manuahi, a me ke koʻikoʻi oxidative, i mea nui i ka hoʻomaka ʻana o ka osteoporosis. ʻO ia ke kumu e koi ʻia ai nā antioxidants no ka pale a me ka mālama ʻana i ka osteoporosis.

ʻO nā hoʻokolohua hoʻokolohua ma nā ʻiole i hōʻike i ka hoʻomaʻamaʻa ʻana o ka aila niu i ka iwi iwi, e pale ana i ka osteoporosis i kahi nui. Hiki i kēia ke hāʻawi ʻia i ke alo o kahi nui o nā polyphenols anti-oxidative i VCO ^[5] .

5. Kāohi i ka poʻe diabetes

Pili pili loa ʻo Obesity me nā ʻano pili like e like me ke kūpaʻa ʻana o ka insulin (IR), diabetes, maʻi puʻuwai, hypertension, a me nā maʻi akepaʻa momona ʻole ʻona. Hui pū ʻia kēia mau mea ma ke ʻano he Metabolic Syndrome. ʻOiai aia kekahi mau kumu hāʻawi, ʻo kaʻai paha ka mea kūpono o lākou āpau ^[6] .

Nui maoli nā hōʻike e hōʻike i ka momona momona mai ka aila niu i mea maikaʻi i ka pale ʻana a me ka hōʻola ʻana i ka maʻi kō, a me ka hopena like i nā ʻano ʻē aʻe i komo pū me ka Metabolic Syndrome ^[7] .

6. Kāohi i ke kahe kiʻekiʻe

ʻO ka hoʻonui ʻana i ke kaomi koko a i ʻole ke kiʻekiʻe kiʻekiʻe ke kumu nui o atherosclerosis a i ʻole ke kūkulu ʻia ʻana o ka pā i nā aʻa, nā maʻi puʻuwau coronary, a me ka hahau. Ua ʻike ʻia ka hypertension i kahi nui, e kahi ʻano olakino olakino ^[7] .

ʻO ka ʻai ʻana o ka aila niu, ʻoia hoʻi ka aila niu puʻupaʻa, hoʻomaikaʻi i ka hopena antithrombotic e pili ana me kahi pae kolesterol haʻahaʻa a kāpae i ka coagulation platelet ^[8] .

7. Hāpai i ka HDL kolesterol

Manaʻo ʻia ka ʻaila niu e hiki ke hoʻonui i ka HDL maikaʻi i kou kino, i ka manawa like e hoʻohuli ai i ka LDL maikaʻi ʻole i kahi ʻano liʻiliʻi maikaʻi ʻole.

8. Hoʻonui i ka digestion

Hoʻonui ka ʻai ʻana o ka aila niu i ka digestion. ʻO ke kaulahao momona momona nā waika i ka aila niu e kōkua i ka hāpai ʻana i ka digestion a me ka decomposition o lipids, e ka hoʻomaikaʻi ʻana i ka momona momona a no laila e hoʻoliʻiliʻi ana i ka waiho ʻana o ka momona ma nā wahi like ʻole o ke kino. ^[9] .

9. Maikaʻi no ka lauoho, ka ʻili a me nā niho

Hiki ke loaʻa kekahi mau pono o ka aila niu me ka ʻai ʻole o ka aila. Manaʻo ʻia he hāʻawi ʻia ka aila niu i nā pono olakino he nui. ʻO ka hoʻomaikaʻi ʻana i ke olakino olakino a me ka helehelena holoʻokoʻa o kou lauoho a me kou ʻili, ʻike ʻia ka noi kumuhana o ka aila niu e hōʻemi i nā hōʻailona o nā maʻi ʻili like ʻole, e like me ka eczema. ʻO ka noi ʻana o ka aila niu i ka ʻili i ʻike ʻia kahi hopena moisturizing.

Hiki ke pale ʻia ka hōʻino ʻana o ka lauoho i kekahi ʻano ma ke kau ʻana i ka aila niu. Hana pū ia me he pale lā lā a hiki ke ālai ma kahi o 20% o nā kukuna UV ʻino o ka lā.

I ke kahua o ka niho niho, hiki ke hoʻohana ʻia ka aila niu ma ke ʻano he waha holoi ma ke ʻāpana o ke kaʻina i kapa ʻia ʻo ka huki ʻaila. Manaʻo pinepine ʻia ke kaʻina huki aila e hoʻomaikaʻi i ke olakino niho ma o ka hōʻemi ʻana i ka hanu maikaʻi ʻole a me ka luku ʻana i nā koʻohune ʻino ma loko o ka waha.

10. Hoʻonui i ke olakino ate

Ua piʻi aʻe ka nui o ka momona ma ka honua holoʻokoʻa, ʻike ʻia e pili pili loa me ka hoʻomanawanui ʻole o ka glucose, ka maʻi maʻi maʻi maʻi, ka hoʻohaʻahaʻa haʻahaʻa, a me ka hōʻino o ke ake. ^[10] . Ua ʻike ʻia kekahi mau hoʻololi dietary e kaohi i ka momona, ke mālama pū nei i nā maʻi i hoʻopili ʻia e ka hui pū.

ʻO ka aila niu, ʻo ka hinu niu puʻupaʻa puʻupaʻa (VCO), i ʻike ʻia e hoʻohaʻahaʻa i ke kiʻekiʻe o ka glucose a me ka lipid, e hoʻomaikaʻi ai i ka hoʻomanawanui ʻana o ka glucose, a ʻo ka hoʻoliʻiliʻi hoʻi i ka steatosis hepatic a i ʻole ka hōʻiliʻili ʻana o ka momona i ke ake, e alakaʻi ana i kahi kūlana i kapa ʻia ʻo 'fatty ake ' ^{[umikumākahi]} . Eia nō naʻe, i ka hoʻokolokolo ʻia ʻana o nā hoʻokolohua hoʻokolohua ma nā ʻiole, nui ka hana e pono ai e hoʻokumu i nā pono olakino ma ke akepaʻa kanaka.

11. Mālama i nā maʻi fungus

Ua hoʻokumu ʻia nā hoʻokolohua hoʻokolohua ʻo ka aila niu, ma ka 100% kukuna, ʻoi aku ka maikaʻi ma mua o fluconazole i ka mālama ʻana i nā maʻi fungal i hoʻokumu ʻia e Candida.

Me nā ʻano hou o Candida e kū nei i ka lāʻau kūpaʻa, hiki ke hoʻohana pono ʻia ka aila niu no ka mālama ʻana i nā maʻi fungal ^[12] .

Nā ʻaoʻao o ka ʻaila niu

Ma waho aʻe o nā pono like ʻole i koi pinepine ʻia no ka aila niu, aia kekahi mau hopena i ʻike ʻia pū kekahi.

1. Alakaʻi i ka loaʻa waiwai

Rich i nā waikawa momona momona, ka niu, holoʻokoʻa a i ʻole me he aila, pono e hoʻopau ʻia i ke kaulike.

Ma waena o ka hoʻonui ʻana o ka hoihoi o ka mea kūʻai aku a me ka hoʻolaha nui ʻana o ka pāpāho e pili ana i ka waiwai o ka hoʻohana ʻana i ka aila niu, ua nui ka nānā ʻana i ka aila niu i mea hana mana no ka pohō kaumaha. Eia nō naʻe, pono e mālama ʻia ka ʻoiaʻiʻo i ka nānā ʻana o ka pāpāho i ka nui o nā noiʻi me nā aila MCT āpau a ʻaʻole ka aila niu. ^[13] .

ʻO ka noiʻi hou, nā hoʻokolohua hoʻokolohua wā lōʻihi, pono e hoʻokumu i kahi loulou i hōʻole ʻia ma waena o ka aila niu a me ka pohō kaumaha, ʻo ia hoʻi, inā he loulou maoli ^[14] .

2. Hiki ke hoʻonā i ka maʻi āpau

Kuhi hewa loa, ʻōlelo pinepine ʻia ka poʻe me kahi allergy i ʻike ʻia i ka nati e noho maopopo ʻole i ka niu. Eia nō naʻe, ʻoiai he hua ka niu (cocos nucifera) a ʻaʻole kahi nut e like me ia, ʻaʻole kūpono ke kuhi he maʻi pū kekahi kekahi i ka niu inā loaʻa iā ia kahi allergy nut.

ʻO nā hopena āpau i nā niu, ʻoiai ʻike pinepine ʻole ʻia, hiki ʻole ke nānā ʻole ʻia. ʻO nā hihia i hōʻike ʻia o nā hopena maʻi i ka niu i pili i nā hopena anaphylactic ^{[umikumālima]} . Pākuʻi ʻia nā hopena āpau i nā niu. ʻOiai paʻakikī, ʻo ka makaʻu o ka maʻi āpau ka mea e pono ai - i United States - e hōʻike akāka i ka niu ma ka lepili mea hoʻohui.

3. ʻAʻole i kahi antibacterial ikaika

E hoʻomanaʻo i ka ʻokoʻa o nā waiwai o ka aila niu i hoʻomaʻemaʻe ʻia me ka aila niu puʻupaʻa hydrolysed (HVCO) a i ʻole ka aila niu puʻupaʻa (VCO) ^[16] . ʻO ka unuhi ʻana e kahi hana kaomi anu e hōʻoia i ka nalowale ʻole o nā waikawa momona e hana ma ke ʻano he aila i loko o ka VCO, e ʻoi aku ka maikaʻi ma ka maikaʻi e hoʻomaʻemaʻe ʻia ka aila niu.

Eia nō naʻe, ua hōʻike ʻia kekahi mau hoʻokolohua hoʻokolohua ʻaʻole maikaʻi ʻo VCO a me HVCO e kūʻē i kekahi mau ʻano bacteria ^[17] .

4. Hāʻawi i kahi pale akahai loa i ka lā

ʻAʻole hiki i ka niu ke kūpono i ke ʻano o ka pale lā, e ālai wale ana i 20% o nā kukuna UV ʻino o ka lā ^[18] .

5. Hiki paha i ka huehue huehue

ʻO Monolaurin, i loaʻa mai ka lauric acid, ma kahi o 50% o ka nui o ka momona i loko o kahi niu. Me nā pono antibacterial, hiki i ka monolaurin ke kōkua i ka mālama ʻana i ka huehue ma o ka hemo ʻana i ka membrane lipid o ka bacteria. ^[19] .

ʻOiai hiki i ka hapanui o ka poʻe ke hoʻopili i ka aila niu ma ke ʻano he moisturizer a i ʻole hoʻomaʻemaʻe helehelena, ʻaʻole ia e koi ʻia no ka hoʻohana ʻia e nā poʻe me ka ʻili aila. ʻOiai ʻo ka aila niu he comedogenike nui a prone paha e kāpili i nā pores, hiki i ka noi ʻana o ka aila niu i ka maka ke hana i ka huehue i mea maikaʻi ʻole no kekahi poʻe.

6. Hiki ke alakaʻi i nā poʻo poʻo

ʻOiai he nui nā keu pono o ka ʻai ʻana i ka aila niu, ʻo ka nui loa o nā mea āpau hiki ke maikaʻi ʻole. Ka palena i kāu lawe ʻana i ka aila niu i kēlā me kēia lā i ka maximum 30 ml a i ʻelua punetēpu paha.

ʻO ka nui o ka aila niu i ʻike ʻia e hoʻolōʻihi, luhi a me nā poʻo poʻo.

7. Hiki ke hoʻoulu

E like me ka mau, ke akahai ke kī. Ke hoʻopau ʻia i kēlā me kēia lā, ʻoiai nā olakino olakino, hiki i ka aila niu ke kumu i nā pilikia o ka ʻōpū e like me ka diarrhea.

ʻO ka maʻi diarrhea, me ka ʻōpū huhū a me nā noho humuhumu, ʻike pinepine ʻia ʻo ia ka hopena maʻa mau o ka ʻai aila niu. Hiki ke pili i kēia i ka loli o ka bacteria bacteria a i ʻole nā kō i loaʻa i ka aila e huki ana i ka nui o ka wai i loko o kou ʻōpū.

Nā pōmaikaʻi surya namaskar no nā wahine

8. Hiki ke hoʻonāukiuki i ka ʻili ke hoʻopili ʻia i nā ʻeha

ʻIke ʻia no kāna waiwai anti-inflammatory, hiki ke hoʻohana pono ʻia ka aila niu e hoʻōla i nā pilikia ʻili liʻiliʻi.

Eia nō naʻe, pono e hoʻomanaʻo ʻia e hoʻopili wale ʻia ka aila niu i ka ʻili paʻa. Ke noi ʻia e wehe i nā ʻeha, hiki i ka aila niu ke alakaʻi i ka makaʻu, ʻulaʻula a me ka huhū o ka ʻili.

Kaha ʻAi Pohō Ola

Napa kāpeti kāpena me kaʻailaʻaila niu

Nā Pono ^[iwakālua]

1 he punetēpu o ka wai kāwele hou
1 punetēpena soy sauce
Hoʻopili miso punetune 1
2 punetune vīnī niu
3 punetēpō hou i ka wai ʻalani i ʻomi ʻia
1/2 kīʻaha niu
12 ʻāpana wonton wrappers
3/4 kīʻaha lahilahi i kaha ʻia
1 Napa Kāpaki - 8 a 10 mau kīʻaha, ʻoki liʻiliʻi
2 mau kīʻaha kope kiʻi paʻi - ʻokiʻoki
1 & frac12 ʻalani ʻalani

Kuhikuhi

Hoʻomaʻamaʻa i ka aila niu i loko o ka hawewe a hiki i kona hoʻoheheʻe ʻana.
E kāwili i ka ʻai, ka mea soy, paʻi miso, wai ʻalani a me ka vīnega niu i loko o kahi pola liʻiliʻi.
I ka hui ʻana ma luna, e kāwili ikaika i ka aila niu wai.
E waiho i kēia.
E hoʻohana i kahi pahi e hemo i ka ʻalani o nā ʻalani. E ʻoki ma nā paia o ka membrane me ka hoʻohana ʻana i ka pahi ʻoiʻoi e kiʻi i ka ʻalani.
E lawe i kahi pola nui, e hoʻohui i ka kāpī kāpī Napa i kālai ʻia, nā ʻalani a me nā pi i kō.
Hoʻopulu i ka lole a hoʻolei maikaʻi. E waiho ʻē ia.
E ʻoki ma kahi o 12 mau wonton wahī i loko o nā ʻāpana o & frac14 iniha a hoʻokaʻawale iā lākou.
I loko o ka ipu hao wela, e hoʻohui ma kahi o 1 / 4th kīʻaha niu, i ka manawa e wela maikaʻi ai ka ʻaila, e hoʻohui i nā wahī wonton. E hoʻomau i ka hoʻolei mau ʻana i mea e ʻole ai ke ahi.
Ke huli ʻeleʻele lākou, e hoʻoneʻe iā lākou i loko o kahi kāwele pepa a kāpīpī i kahi paʻakai.
ʻO luna ka mākaukau salakeke i hoʻomākaukau ʻia me nā scallions a me nā wonton wonton i wili ʻia.

Nānā i nā ʻatikala

[1]Wallace, T. C. (2019). Nā hopena olakino o ka ʻaila niu — He loiloi moʻolelo o nā hōʻike o kēia wā. Ka Nūpepa o ke Kulanui ʻAmelika o Nutr, 38 (2), 97-107.
[elua]Ghani, N. A. A., Channip, A. A., Chok Hwee Hwa, P., Jaʻafar, F., Yasin, H. M., & Usman, A. (2018). Nā waiwai Physicochemical, nā mana antioxidant, a me nā mea metala o ka aila niu puʻupaʻa i hana ʻia e nā hana pulu a maloʻo. ʻEpekemaʻai & meaʻai, 6 (5), 1298-1306.
[3]Chinwong, S., Chinwong, D., & Mangklabruks, A. (2017). Hoʻonui ka ʻai ʻana o ka aila niu wahine i kēlā me kēia lā i nā kiʻekiʻe Lipoprotein Cholesterol kiʻekiʻe ma nā mea manawaleʻa olakino: kahi hoʻokolohua kaulike kaulike.
[4]Lappano, R., Sebastiani, A., Cirillo, F., Rigiracciolo, D. C., Galli, G. R., Curcio, R.,… Maggiolini, M. (2017). Hoʻopiʻi ka lauric acid-activated signaling i ka apoptosis i loko o nā cell cancer. Loaʻa ka make o ke cell, 3, 17063.
[5]Yaqoob, P., & Calder, P. C. (2007). ʻO nā waikawa momona a me nā hana pale: nā ʻike hou i nā ʻano hana. Pelekane Pelekānia o Nutr, 98 (S1), S41-S45.
[6]Hayatullina, Z., Muhammad, N., Mohamed, N., & Soelaiman, I. N. (2012). Pale ka ʻaila niu puʻupaʻa i ka nalo ʻana o ka iwi ma ke ʻano o ka ʻiole osteoporosis. Hōʻike Hōʻike Hōʻikeʻike Hou me nā lāʻau ʻē aʻe, 2012.
[7]Deol, P., Evans, J. R., Dhahbi, J., Chellappa, K., Han, D. S., Spindler, S., & Sladek, F. M. (2015). ʻOi aku ka momona o ka ʻaila soya a me ka diabetogenic ma mua o ka aila niu a me ka fructose i ka iole: ke kuleana no ke ake. PloS hoʻokahi, 10 (7), e0132672.
[8]Deol, P., Evans, J. R., Dhahbi, J., Chellappa, K., Han, D. S., Spindler, S., & Sladek, F. M. (2015). ʻOi aku ka momona o ka ʻaila soya a me ka diabetogenic ma mua o ka aila niu a me ka fructose i ka iole: ke kuleana no ke ake. PloS hoʻokahi, 10 (7), e0132672.
[9]Nurul-Iman, B. S., Kamisah, Y., Jaarin, K., & Qodriyah, H. M. S. (2013). Pale ka ʻaila niu puʻupaʻa i ke kiʻekiʻe o ke kiʻekiʻe o ke koko a hoʻomaikaʻi i nā hana endothelial i nāʻiole i hānai ʻia me ka aila pāma i wela pinepine ʻia.
[10]Nurul-Iman, B. S., Kamisah, Y., Jaarin, K., & Qodriyah, H. M. S. (2013). Pale ka ʻaila niu puʻupaʻa i ke kiʻekiʻe o ke kiʻekiʻe o ke koko a hoʻomaikaʻi i nā hana endothelial i nāʻiole i hānai ʻia me ka aila pāma i wela pinepine ʻia.
[umikumākahi]Wang, J., Wang, X., Li, J., Chen, Y., Yang, W., & Zhang, L. (2015). Nā hopena o ka ʻaila niu niu ma ke ʻano he Medium-chain Fatty Acid Source ma Performance, Carcass Composition a me Serum Lipids ma Male Broilers. Ka puke pai no nā holoholona ʻepekema ʻAsia-Australasian, 28 (2), 223-230.
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[iwakālua]ʻO Thedevilwearsparsley. (n.d). Nā mea ʻaila ʻaila niu [Blog post]. Ua kiʻi ʻia mai https://www.thedevilwearsparsley.com/2017/02/27/coconut-citrus-salad/