E se e le nako e telele likhohlopo li ntse li le lijo tsa batho ba lulang libakeng tsa tropike 'me hona joale li fetohile lijo tse ncha tse chesang. Sena se bakoa ke melemo ea bophelo bo botle bo fanoeng ke kokonate ka mefuta ea eona e mengata. Hona joale batho ba ja kokonate e ngata, hammoho le ho boloka likhate tsa bona ka oli ea kokonate, lebese le metsi.
Haeba u na le IBS, u ka 'na ua tšoenyeha ka lijo tse sa tloaelehang haholo ho feta lijo tseo u li hōlisitseng. Sheba hore na lihlahisoa tsa kokonate li ka ba tsa bohlokoa hakae ho eketsa lijo tsa hau tsa IBS, le hore na ke lihlahisoa life tseo u lokelang ho li qoba.
Kokonate e khabitsoeng le IBS
Hangata kokonate e omisitsoeng, e kentsoeng ka makhetlo a mangata e kenyelitsoe lihlahisoa tse halikiloeng, li-candi le tse ling tse monate ho ba fa tatso e ikhethang ea kokonate. Batho ba bonahala ba rata tatso ea kokonate kapa ba e hloile. Haeba u motlatsi oa kokonate, balla ho bona hore na ho loketse ho thabela kokonate e khabisitsoeng kamehla.
Melemo ea Bophelo
Kokonate e phatlolohileng e nkoa e le mohloli o motle oa limatlafatsi tse latelang:
- Li-fiber tsa lijo
- Mafura a phetseng hantle
- Phosphorus
- Potassium
Lisebelisoa tsa Kokonate e Chesitsoeng
Kokonate e phatlolohileng e ka etsoa ka litsela tse ngata. E-ba le bonnete ba ho reka mefuta e fapaneng ea unsweetened e le hore u qobe ho ja sesekere e ngata haholo:
- Kenya ho smoothies
- Fafatsa litholoana kapa meroho
- Sebelisa ka ho baka
O lokile bakeng sa IBS?
Bafuputsi Univesithing ea Monash Australia ba entse lipatlisiso ka likhaello tsa FODMAP lihlahisoa tse fapaneng tsa kokonate. Mona ke seo ba se fumaneng mabapi le kokonate e omisitsoeng, e khabisitsoeng:
- 1/4 senoelo sa tšebeletso se nkoa se le tlaase FODMAPs
- 1/2 kopi ea tšepe e phahame ka polyols, e 'ngoe ea mefuta ea FODMAP
Sena se bolela hore o lokela ho thabela ho ja kokonate e phatlolohileng ka chelete e fokolang ntle le ho tšoenyeha hore e tla mpefatsa matšoao a hau a IBS. Haeba u sa hlokomele li-polyols, u ka 'na ua se ke ua tšoenyeha ka boholo ba kabelo.
The Bottom Line
Ka chelete e fokolang, kokonate e phatlolohileng e bonahala e fana ka melemo ea lijo tse nang le bothata ba IBS ntle le ho tšoenyeha ka li-FODMAP tsa IBS-tse sa rateheng. Haeba u motlatsi oa kokonate, ikemisetse ho fafatsa!
Oli ea Kokonate bakeng sa IBS
Botumo bo ntseng bo eketseha ba oli ea kokonate bo bakoa ke karolo e itseng ho tlhokomeliso e ntseng e eketseha ea hore mafura ha a bobe ho rona joalokaha ho ne ho nahanoa pele. Hona joale ho lumeloa hore mehloli e nepahetseng ea mafura a lijo e bohlokoa bakeng sa bophelo bo botle ba rona. Ka teka-tekano, oli ea kokonate e nkoa e le "mafura a phetseng hantle."
Haeba u reka oli ea kokonate, e 'ngoe ea lintho tsa pele tseo u ka e bonang ke hore mofuta oa eona o fetoha ho latela mocheso oa kamore. Ha bolokiloe kamoreng e pholileng, kokonate oli e tiile joaloka ho khutsufatsa. Haeba kamore eo e chesa, oli ea kokonate e tla fetoha metsi. Nako le nako ha ho khoneha reka oli e eketsehileng ea kokonate ea oli.
Melemo ea Bophelo
Botsa ngaka e 'ngoe ka melemo ea bophelo bo botle ba kokonate oli' me u itokisetse lenane le lelelele. Lethathamo lena le tla lebisa tlhokomelo ho oli ea kokonate e nang le kankere, anti-dementia, lithibela-mafu, likokoana-hloko le lintho tse ling. Leha ho le joalo, ho na le liphuputso tse fokolang tsa lipatlisiso tsa meriana ho fihlela joale ho khutlisa boholo ba lipolelo tsena.
Sebaka seo ho ka etsoang liqeto tse matla ka oli ea kokonate sebakeng sa bophelo bo botle ba pelo. Le hoja oli ea kokonate e boleloa e le mafura a mangata , e na le mafura a mangata a mangata , ao ho nahanoang hore a na le phello e ntle ho HDL ea k'holeseterole ke eona e ntle!
Seo hape se tsejoang ke hore mafura a phetseng hantle, a kang oli ea kokonate, thuso ea ho fumana mavithamine le liminerale.
Phuputso e nyenyane e sebelisang litoeba e le lihlooho tse fumanoeng ka bopaki ba hore oli ea kokonate e ne e atleha ho lokisa lisele le ho eketsa li-antioxidants ho latela phihlelo ea khatello ea kelello.
Kamoo U ka Sebelisang Oli ea Kokonate
Oli ea kokonate ke khetho e ntle bakeng sa lijana tsa sàute ka lebaka la ntlha e phahameng ea mosi. Sena se bolela hore ho na le mefuta e mengata ea oli ha u pheha mocheso o phahameng ho qoba tatso e sa thabiseng (le likotsi tsa bophelo bo botle) tse amanang le ntlha eo oli e qala ho tsuba.
Ntle le ho sebelisa oli ea kokonate bakeng sa sàuteing, o ka e eketsa ho:
- Khelo leha e le efe e batlang oli ea ho pheha
- Kofi kapa tee
- Smoothies
O lokile bakeng sa IBS?
Ho ea ka bafuputsi ba Univesithi ea Monash, boholo ba ponkho ea 1 ea oli ea kokonate e nkoa e le tlaase-FODMAP. Kaha oli ea kokonate ke mafura empa ha e na lik'habohaedreite, ha hoa lokela ho ba le lintho tse amehang ka likhahla tsa FODMAP ka boholo bofe kapa bofe. Leha ho le joalo, mafura a mangata haholo a ka matlafatsa thibelo ea intestinal, eo e seng ntho eo ue batlang ha u e-na le IBS.
Batho ba bang ba re ba fuoa phomolo ea ho imeloa ka ho noa oli ea kokonate letsatsi le leng le le leng. Leha ho le joalo, ha ho lipatlisiso tse tšehetsang kapa tse hanyetsang sena.
The Bottom Line
Oli ea kokonate e bonahala e le mohloli o motle oa mafura a phetseng hantle hoo ka teka-tekano ha hoa lokela ho etsa hore IBS ea hau e mpe.
Lebese la Kokonate bakeng sa IBS
Lebese la kokonate ke mokelikeli o tsoang linthong tsa kokonate e sootho.
Melemo ea Bophelo
Hobane lebese la kokonate le na le oli ea kokonate, haholo-holo e le mofuta oa li-chain-fatty acids, ho nahanoa hore e fana ka melemo e tšoanang ea bophelo bo botle joaloka oli ka boeona.
Kamoo U ka Sebelisang Lebese la Kokonate
Lebese la kokonate le ka sebelisoa kae kapa kae moo u ka sebelisang lebese la khomo:
- Ho baka
- Ho noa
- Smoothies
- Li-soups
O lokile bakeng sa IBS?
Ho ea ka bafuputsi Univesithing ea Monash, boholo ba 1/2 senoelo bo nkoa e le tlaase-FODMAP.
The Bottom Line
Lebese la kokonate le bonahala le fana ka moemeli oa lebese le phetseng hantle, le sa nang lebese le loketseng bakeng sa mang kapa mang ea nang le IBS. Ka ho khetheha, lebese la kokonate ke khetho e ntle ho ba nang le mamello ea lactose kapa ba latelang lijo tse fokolang tsa FODMAP . E-ba le bonnete ba hore o reka lebese la kokonate le se nang setlolo sa guar e le hore guar gum e kopane le ho baka matšoao a sa hlokahaleng a lijo.
Kokonate Metsi le IBS
Metsi a kokonate ke mokelikeli o tsoang hare ka har'a likokonate tse tala tse sa butsoang. Metsi a kokonate a qalile ho thabela botumo bo ntseng bo eketseha e le sebaka sa ho noa lino tsa lipapali ka lebaka la tsoekere ea hae e tlaase.
Melemo ea Bophelo
Ka litsela tsohle tseo likokonate li ka li thabelang, metsi a kokonate a fana ka bonyane ka melemo ea bophelo bo botle. E na le potassium, sodium le liminerale tse ling, ke ka lebaka leo ho nkoang e le mokhoa o motle oa ho noa lino tsa lipapali. Leha ho le joalo, e ntse e le lik'hilojule tse phahameng 'me kahoo e lokela ho sebelisoa feela ke batho ba nang le maemo a phahameng kapa a ka tlatsetsa ho boima ba' mele.
Tsela ea ho Sebelisa Metsoako a Kokonate
Metsi a kokonate a ka tahoa kapa a kenngoa ho smoothies.
O lokile bakeng sa IBS?
Ho fapana le oli ea kokonate, metsi a kokonate a na le FODMAPs. Ho ea ka Univesithi ea Monash:
- 3 oz. ho sebeletsa ho nkoa e le tlaase-FODMAP
- 8 oz. ho sebeletsa ho na le li-oligos le polyols tsa FODMAP tse ngata
The Bottom Line
Kaha o na le monyetla oa ho ba le maemo a phahameng a IBS-a hlahisang FODMAP le mokhoa oa eona o sa rateheng oa phepo e nepahetseng, mohlomong ho molemo ho tlohela metsi a kokonate hothathamong la hao la lipapatso.
Lisebelisoa
- "Lihlahisoa le Li-Cholesterol: Hantle le Batho ba Mpe, le ka Molemo" Sekolo sa Harvard sa Bophelo ba Sechaba
- Monash University Low FODMAP Diet App
- Yeap, S. "Antistress le liphello tsa antioxidant tsa moroetsana oa kokonate oli ka vivo" Tlhahlobo le Therapeutic Medicine 2015 9: 39-42.