Pono ʻoe e hoʻohui i ka bata i kāu kope?

Anter

• Kope kope vs. kope kope ʻole
• Meaʻai kope kope
• Nā Myths vs. kūʻiʻo
• Pololi
• Ikehu
• Ke akāka noʻonoʻo
• Downsides kope kope
• E noʻonoʻo i ke kaulike
• Ke laina lalo

Ua loaʻa i ka waiūpala ke ala i loko o nā kīʻaha kope no ka hoʻomaʻamaʻa momona a me ka maopopo o ka noʻonoʻo, ʻoiai he nui nā mea inu kofe i ʻike i kēia kuʻuna ʻole.

E noʻonoʻo paha ʻoe inā he olakino ka hoʻohui ʻana i ka waiū i kāu kofe a i ʻole kekahi ʻano e kuhi ʻia e nā hoʻopiʻi wahaheʻe.

Hāʻawi kēia ʻatikala i ka ʻike e pili ana i ka ʻike olakino e pili ana i nā pono olakino a me nā pilikia o ka hoʻohui ʻana i ka waiū i kāu kope, no laila hiki iā ʻoe ke hoʻoholo inā makemake ʻoe e hoʻāʻo.

Kope kope vs. kope kope ʻole

ʻO ka kope kope kahi mea inu me ka kope kope ʻia, ka bata ʻaila ʻole, a me nā triglycerides kaulahao waena (MCTs), kahi ʻano momona o ka momona.

Ua like ia me ka kope Bulletproof, i hoʻomohala ʻia e kahi mea kālepa nona ka inoa ʻo Dave Asprey. Hoʻohana ke kofe Bulletproof ʻo Asprey i kahi ʻano kīʻaha kope, kahi wai i kiʻekiʻe i nā MCT, a me nā momona i hānai ʻia i ka mauʻu, a me ka waiūpaʻa ʻole.

ʻO ka kope kope kahi hana ponoʻī (DIY) o ka kope Bulletproof i koi ʻole i nā pī kope kūikawā a i ʻole ka ʻaila MCT. ʻO ka ʻoiaʻiʻo, e holo pono kekahi kope me ka waiūpaʻa ʻole a me ka aila niu, kahi kumu maikaʻi o nā MCT.

Hoʻopau pinepine ʻia ka cafe kope ma kahi o ka ʻaina kakahiaka e ka poʻe e ukali nei i ka papaʻai keto, i kiʻekiʻe ka momona a haʻahaʻa i nā carbs.

Eia pehea e hana ai i ka waiūpata kope:

1. ʻO Brew ma kahi o 1 kīʻaha (8-12 auneke a i ʻole 237-355 ml) o ke kofe.
2. Hoʻohui i 1-2 punetēpu o ka aila niu.
3. Hoʻohui i 1-2 punetēpō o ka waiūpaʻa ʻole, a koho paha i ka ghee, kahi ʻano o ka waiūpaka i hoʻākāka ʻia ma lalo o ka lactose, inā ʻaʻole ʻoe e ʻai i ka bata bata mau.
4. Hoʻohui i nā mea hoʻohui āpau i ka blender no 20-30 kekona a like ia me ka latte hua.

ʻO ka kope kope kahi ʻano DIY o ka inu kope Bulletproof kope. Hiki iā 'oe ke hana ia me ka hoʻohanaʻana i nā mea hana mai kāu hale kūʻai kūʻai kūloko. Hoʻohana pinepine ʻia ka cafe kope e pani i ka ʻaina kakahiaka e ka poʻe e ukali nei i ka papaʻai keto.

Meaʻai kope kope

ʻO kahi kīʻaha kope 8-auneke (237-ml) me 2 mau punetēpu o ka aila niu a me ka waiūpaʻa ʻole i loaʻa ():

• Kalepona: 445
• Kāpena: 0 gram
• Huina momona: 50 gram
• Kumuʻiʻo: 0 gram
• Puluniu: 0 gram
• Sodium: 9% o ka Reference Daily Intake (RDI)
• Wikamina A: 20% o ka RDI

Ma kahi kokoke 85% o ka momona i ka kope kope momona momona.

ʻOiai ua hoʻopili kekahi mau noiʻi i ka momona momona i ka hoʻonui ʻana i nā mea pilikia no ka maʻi puʻuwai, e like me ka LDL kolesterol kiʻekiʻe, hōʻike ka noiʻi ʻaʻole i alakaʻi pono ka momona momona i ka maʻi puʻuwai (,,).

Eia nō naʻe, ʻo ka nui o ka momona momona i ka kope kope he kiʻekiʻe loa ia no hoʻokahi wale nō lawelawe.

Hōʻike ka noiʻi e pani ana i kekahi o nā momona momona i kāu papaʻai me nā momona polyunsaturated hiki ke hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai. ʻO nā meaʻai kiʻekiʻe i nā momona polyunsaturated nā nati, nā ʻanoʻano, a me nā iʻa momona e like me ka salemona, mackerel, herring, a tuna ().

Ma waho aʻe o kāna momona momona kiʻekiʻe, loaʻa i ka kope kope kope i nā meaola nui ʻē aʻe, ʻo ia hoʻi ka huaora A. ʻO ka wikamina A kahi wikamina hiki ke hoʻoheheʻe ʻia ka momona e pono ai ke olakino o ka ʻili, ka hana pale a me ka ʻike maikaʻi ().

ʻOiai ʻo loko o ka kope kope kekahi mau minuke o ka calcium, nā wikamina K a me E, a me kekahi o nā huaʻai B, ʻaʻole ia he kumu maikaʻi o kēia mau meaola.

ʻOi aku ka nui o ka waiūpō kope me ka momona momona. He kumu maikaʻi ia o ka huaora A, akā ʻaʻole ia he kumu maikaʻi o nā meaola ʻē aʻe.

Nā Myths vs. kūʻiʻo

Hoʻohiki ka poʻe he nui i ka waiūpata kope, me ka ʻōlelo ʻana he hāʻawi ia i ka ikehu mau, hoʻonui i ka maopopo o ka noʻonoʻo, a kākoʻo i ka pohō momona ma ke kāohi ʻana i ka pōloli.

Eia kekahi, ʻoiai ʻaʻohe mea e hōʻike ai e hiki i ke kofe pata ke kōkua iā ʻoe e hōʻea wikiwiki i kahi kūlana ketosis, hiki iā ia ke hāʻawi i kahi wahie hou aʻe i ke ʻano o nā ketones no ka poʻe i ketosis. Eia nō naʻe, ʻaʻole hiki ke hāpai i kāu pae ketone koko ma mua o ka ʻai ʻana i ka ʻaila MCT wale nō.

ʻOiai ʻaʻohe noiʻi i nānā pololei i nā pōmaikaʻi olakino kūpono a i ʻole nā ​​hopena o ka inu, hiki ke hana i nā manaʻo e pili ana i ka noiʻi o kēia manawa.

Pololi

Kuhi ka poʻe kākoʻo i ka waiūpata kope e hoʻopau ia i ka pōloli a kōkua iā ʻoe e lilo i ka paona ma ke kōkua ʻana iā ʻoe e ʻai liʻiliʻi.

Aia i loko o ka kope kope ka nui o ka momona, kahi e lohi ai i ka ʻai ʻana a hoʻonui paha i ka manaʻo o ka piha (,,,).

ʻO ke kumu, ka aila niu i loko o ka kope kope kahi waiwai waiwai o ka MCT, kahi ʻano momona e hoʻoliʻiliʻi i nā manaʻo o ka piha ma mua o nā triglycerides lōʻihi (LCTs) i loaʻa i nā meaʻai momona momona e like me nā aila, nā nati, a me nā meaʻai ( ).

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi i nā kāne i ʻai i ka ʻaina kakahiaka i piha ka 22 mau mika o ka ʻaila MCT no 4 mau pule i hoʻopau ʻia he 220 mau hapa liʻiliʻi i ka ʻaina awakea a ua ʻoi aku ka momona o ke kino ma mua o nā kāne i ʻai i ka ʻaina kakahiaka i nā LCT ().

Ua hōʻike pū kekahi nā noiʻi i ka hōʻemi ʻana i ka pōloli a me ka nui o ka pohō kaumaha o ka poʻe e ukali nei i nā papa ʻaina haʻahaʻa me ka hoʻohui o MCT, i hoʻohālikelike ʻia me ka hoʻohui o nā LCT. Eia nō naʻe, e emi ana kēia mau hopena ma kahi o ka manawa (,,).

Hoʻohui i nā MCT i kahi papa hoʻoliʻiliʻi-calorie e hoʻomaikaʻi ai i nā manaʻo o ka piha a paipai i ka pohō kaumaha o ka wā pōkole ke hoʻohana ʻia ma kahi o nā LCT. Eia nō naʻe, ʻaʻohe mea hōʻike e hoʻohui wale ana i nā MCT i kāu papaʻai me ka hana ʻole ʻana i nā loli dietary e hāpai i ka pohō kaumaha ().

Ikehu

Manaʻo ʻia ʻo ka kope kope e hāʻawi i ka ikehu mau loa me ka ʻole o ka hāʻule ʻana o kō kō. I ke kumumanaʻo, mai ka lohi o ka momona i ka digestion, ka caffeine i loko o ke kofe e lohi a hāʻawi i ka ikehu lōʻihi.

ʻOiai he mea hiki i ka momona mai ka kope kope ke hoʻolohi i ka omo a hoʻolōʻihi i nā hopena o ka caffeine, he mea nui ʻole a hopena ʻole paha ka hopena ().

Akā, no ka ʻaila MCT paha ke kuleana no ka hopena lōʻihi lōʻihi, hoʻoulu ʻia ka ikehu o ka kope kope. Hāʻawi ʻia i kā lākou kaulahao pōkole, ua haki wikiwiki ʻia nā MCT a lawe ʻia e kou kino ().

Kuhi kēia hiki iā lākou ke hoʻohana ma ke ʻano he ikehu koke a i lilo i ketones, he mau mole i hana ʻia e kou ake mai nā momona momona i hiki ke kōkua i ka hoʻonui i nā pae ikehu ma kahi lōʻihi.

Ke akāka noʻonoʻo

ʻ saidlelo ʻia ka cafe kope e hoʻonui i ka maopopo o ka noʻonoʻo a hoʻomaikaʻi i ka hana ʻike.

Inā ʻoe e ukali nei i ka papa keto, hoʻolilo kou ake i nā MCT i ketone. ʻO kēia ketone kahi kumu nui o ka ikehu no kāu mau huna lolo ().

ʻOiai ʻo ka hoʻohana ʻia ʻana o nā ketona e kou lolo i hōʻike ʻia e pōmaikaʻi ai i kekahi mau maʻi neurodegenerative e like me Alzheimer a me Parkinson's, ʻaʻohe hōʻike e hōʻike ana i nā MCT ma ke ʻano he kumu waiwai o nā ketones e hoʻonui i ka maopopo o ka noʻonoʻo (,).

Akā, aia nā hōʻike e hōʻike ai i ka caffeine i loko o ke kofe ke kumu o ka hoʻonui ʻia o ka noʻonoʻo a me ka makaʻala i ʻike ʻia ma hope o ka inu ʻana i ka kofe pata (,,,).

Hiki i nā MCT i ke kope kope ke kōkua i ka hāpai ʻana i ka piha a kōkua i ka pohō kaumaha ke hoʻohana ʻia me ka papaʻai i kaupalena ʻia ka calorie. Eia kekahi, ʻo ka caffeine a me nā MCT i ka waiūpata kope paha e kōkua i ka hoʻonui ʻana i kou ikehu a me ka nānā. ʻLelo ʻia, pono hou aku kahi noiʻi.

Downsides kope kope

He mea nui e hoʻomaopopo i ka waiū kope ʻaʻole ia he ala kaulike e hoʻomaka ai i kou lā.

Ke pani nei i kahi ʻaina kakahiaka momona me ka waiūpata kope hoʻoliʻiliʻi i nā meaola nui he nui. Eia kekahi, ʻo ka inu ʻana i ka mea inu me ka hoʻohui i kahi ʻaina kakahiaka maʻamau e hoʻohui paha i kahi helu nui o nā calori i pono ʻole.

Hāʻawi ʻia i kēlā me kēia o nā calorie i loko o ka inu inu mai ka momona, haʻalele ʻoe i nā meaola olakino ʻē aʻe e like me ka protein, fiber, vitamins, a me nā minelala.

ʻElua mau huaʻai scrambled me ka milo, me ka hapa o ke kīʻaha (45 gram) o ka oatmeal me ka flaxseed a me nā hua, kahi ʻai momona e ʻoi aku ka maikaʻi no kou ikaika a me kou olakino holoʻokoʻa ma mua o ka lawelawe ʻana o ka kofe pata.

Hiki i ka nui o nā momona i loko o ka kope kope ke kumu i ka hōʻoluʻolu o ka ʻōpū a me nā pilikia gastrointestinal e like me ka bloating a me ka diarrhea, ʻoiai inā ʻaʻole maʻa ʻoe i ka ʻai ʻana i nā momona momona.

Eia kekahi, loaʻa i ka kofe bata ka nui o ka cholesterol. ʻO ka mea pōmaikaʻi, ʻaʻole hoʻopili ka kolamu dietary i ka nui o nā pae kolesterol o nā kānaka ().

ʻLelo ʻia, ma kahi o 25% o ka poʻe i manaʻo ʻia he hyper-responders kolesterol, ʻo ia hoʻi ka hoʻonui ʻana o nā meaʻai kolesterol kiʻekiʻe i ko lākou koko kolesterol (,,).

No ka poʻe i manaʻo ʻia he hyper-responders, he mea maikaʻi paha e haʻalele i ka kope kope.

Ma ke koho ʻana i ka kofe pata ma luna o kahi ʻaina kakahiaka ʻē aʻe, momona, haʻalele ʻoe i nā meaola nui e like me ka protein a me ka fiber. ʻOi aku ka momona o ka kope kope i ka momona, kahi e hopena ai i nā hopena ʻē aʻe e like me ka maʻi diarrhea i kekahi poʻe.

E noʻonoʻo i ke kaulike

Inā makemake ʻoe e hoʻāʻo i ka kope kope a lawe i kahi leʻaleʻa iā ia, e mālama pono i ke kaulike.

I mea e kō ai ke koena o kāu papaʻai i kou lā, e hoʻopihapiha i nā protein, nā huaʻai, a me nā mea ʻai keu. Pono ʻoe e hoʻēmi i kāu lawe momona i nā papaʻai ʻē aʻe - ke ʻole ʻoe e ukali i ka papaʻai keto - a mālama i ka lawe ʻana i ka momona i ke koena o ka lā.

ʻO ke kope kope he kiʻekiʻe loa i ka momona momona, no laila ke manaʻo nui nei i nā kumuwaiwai mono- a me polyunsaturated e like me nā avocado, nā nati, nā hua, a me nā aila iʻa no ke koena o ka lā.

No ka poʻe e ukali nei i ka papaʻai ketogenic, e hoʻomanaʻo he nui nā meaʻai momona a momona, e like me nā hua manu, avocado, a me ka spinach i hoʻomoʻa ʻia i ka aila niu, hiki iā ʻoe ke koho ma kahi o ka kope kope e hāʻawi i kou kino me nā mea momona. pono ia.

Inā loaʻa iā ʻoe ka kofe waiū no ka ʻaina kakahiaka, e nānā pono i kou lā me nā kumu o nā momona mono- a me polyunsaturated a hoʻonui i kāu lawe ʻana i nā mea kanu, nā huaʻai, a me nā meaʻai momona-protein i nā pāʻina ʻē aʻe.

Ke laina lalo

ʻO ka kope kope kahi mea inu kaulana i loaʻa ka kope, ka bata, a me ka MCT a i ʻole ka aila niu.

'Leloʻia e hoʻonui i kāu metabolism a me kou pae ikehu, akā ʻaʻole e hōʻike ʻia kēia mau hopena.

ʻOiai paha e pōmaikaʻi ke kofe pata i kēlā mau mea ma ka papa ketogenic, aia kekahi mau ala olakino e hoʻomaka ai i kou lā.