Ya Kamata Ku Kara Butter a Kofinku?

Wadatacce

• Butter kofi v. Bulletproof kofi
• Butter kofi abinci mai gina jiki
• Labari da gaskiya
• Yunwa
• Makamashi
• Tsabtar hankali
• Man shanu kofi mara kyau
• Kiyaye tunani
• Layin kasa

Butter ya sami hanyar shiga cikin kofunan kofi don amfanin da yake da shi na ƙona kitse da fa'idar tsabtar hankali, duk da yawancin masu shan kofi sun sami wannan ba al'ada ba.

Kuna iya yin mamaki idan ƙara man shanu a cikin kofi ɗinku na da lafiya ko kuma wani yanayin da ake da'awar ƙarya.

Wannan labarin yana ba da cikakkun bayanai game da fa'idodi da haɗarin lafiya na ƙara man shanu a cikin kofi, don haka zaku iya yanke shawara idan kuna son gwadawa.

Butter kofi v. Bulletproof kofi

Butter kofi abin sha ne wanda ya ƙunshi kofi mai daɗa, man shanu mara laushi, da matsakaiciyar sarkar triglycerides (MCTs), nau'in mai mai narkewa cikin sauƙi.

Ya yi daidai da kofi na Bulletproof, wanda wani ɗan kasuwa mai suna Dave Asprey ya haɓaka. Asprey's Bulletproof kofi yana amfani da takamaiman nau'in wake na kofi, ruwa mai ɗaci a cikin MCTs, da ciyawar ciyawa, man shanu mai ɗanɗano.

Butter kofi shine tsarin yi-da-kanka (DIY) na Kofarin Bulletproof wanda baya buƙatar wake na musamman na kofi ko man MCT. A zahiri, kowane kofi tare da man shanu mara laushi da man kwakwa, wanda shine kyakkyawan tushen MCTs, zaiyi aiki.

Sau da yawa waɗanda ke bin abincin keto, waɗanda ke da ƙoshin mai da ƙananan carbi suna shan kofi mai ɗanɗano a karin kumallo.

Ga yadda ake hada butter butter:

1. Yi kusan kofi 1 (8-12 oces ko 237-355 ml) na kofi.
2. 1ara cokali 1-2 na man kwakwa.
3. Ara 1-2 tablespoons na man shanu mara kyau, ko zaɓi ghee, wani nau'in man shanu mai haske a cikin lactose, idan ba ku ci man shanu na yau da kullum ba.
4. Mix dukkan sinadaran a cikin blender na tsawon dakika 20-30 har sai yayi kama da kumfan latte.

Man shanu kofi ne na DIY na abin sha mai alama Bulletproof kofi. Kuna iya amfani da shi ta amfani da kayan masarufi daga kantin sayar da abinci na gida. Butter kofi ana amfani dashi don maye gurbin karin kumallo ta mutane bayan bin abincin keto.

Butter kofi abinci mai gina jiki

Matsakaicin ounce 8 (237-ml) kofi na kofi tare da cokali 2 na man kwakwa da man shanu mara ƙanshi ya ƙunshi ():

• Calories: 445
• Carbs: 0 gram
• Adadin mai: 50 grams
• Furotin: 0 gram
• Fiber: 0 gram
• Sodium: 9% na Abinda ake Magana a Kullum (RDI)
• Vitamin A: 20% na RDI

Kusan kashi 85% na mai da ke cikin kofi mai mai mai ƙoshi ne.

Kodayake wasu nazarin sun danganta kitsen mai da karuwar abubuwan da ke tattare da cututtukan zuciya, kamar su babban LDL cholesterol, bincike ya nuna cewa kitsen mai baya kaiwa kai tsaye ga cutar zuciya (,,).

Ko ta yaya, yawan kitsen mai a cikin kofi na man shanu ya wuce gona da iri don aiki daya kawai.

Bincike ya nuna cewa maye gurbin wasu kitsen mai a cikin abincinku tare da ƙwayoyin polyunsaturated na iya rage haɗarin kamuwa da cututtukan zuciya. Abincin da ke cikin mai da yawa shine kwayoyi, iri, da kifi mai kitse kamar kifin kifi, mackerel, herring, ko tuna ().

Baya ga kayan mai mai yawa, kofi mai man shanu yana dauke da wasu muhimman abubuwan gina jiki, wato bitamin A. Vitamin A shine bitamin mai narkewa wanda yake da mahimmanci ga lafiyar fata, aikin garkuwar jiki, da hangen nesa mai kyau ().

Kodayake kofi na man shanu ya ƙunshi ƙwayoyin calcium, da bitamin K da E, da kuma bitamin na B da yawa, amma ba kyakkyawar tushen waɗannan abubuwan gina jiki ba ne.

Kofin Butter yana da yawan adadin kuzari da mai mai. Yana da kyakkyawan tushen bitamin A, amma ba shine kyakkyawan tushen sauran abubuwan gina jiki ba.

Labari da gaskiya

Mutane da yawa suna yin rantsuwa da kofi mai shanu, suna da'awar cewa yana samar da makamashi mai ɗorewa, yana inganta tsabta ta hankali, kuma yana tallafawa asarar mai ta hanyar hana yunwa.

Har ila yau, yayin da babu wata hujja da ke nuna cewa kofi na man shanu zai iya taimaka maka isa cikin yanayin ketosis da sauri, zai iya samar da ƙarin mai a cikin hanyar ketones ga waɗanda ke cikin kososis. Duk da haka, ƙila ba zai ɗaga matakan ƙarancin jinin ku fiye da cin mai na MCT shi kaɗai ba.

Kodayake babu wani karatu da ya bincika fa'idodi ko haɗarin abin sha kai tsaye, yana yiwuwa a yi zato dangane da binciken da ake yi yanzu.

Yunwa

Masu goyon bayan kofi na man shanu suna da'awar cewa yana magance yunwa kuma yana taimaka muku rage nauyi ta hanyar taimaka muku rage cin abinci.

Butter kofi yana ɗauke da kitse mai yawa, wanda ke jinkirta narkewa kuma yana iya ƙara jin ƙoshin jiki (,,,).

Musamman, man kwakwa a cikin man shanu shine tushen tushen MCTs, wani nau'in mai wanda zai iya inganta jin daɗin cikawa fiye da dogayen silsilar triglycerides (LCTs) da aka samu a cikin wasu abinci mai mai mai yawa kamar mai, kwayoyi, da nama ( ).

Misali, wani bincike ya gano cewa mutanen da suka ci karin kumallo mai dauke da gram 22 na man MCT na tsawon makwanni 4 sun cinye karancin adadin kuzari 220 a abincin rana kuma sun rasa kitse na jiki fiye da maza da ke cin karin kumallo mai yawa a cikin LCTs ().

Karatuttukan karatu sun kuma bayar da rahoton rage yunwa da asarar nauyi mafi girma a cikin mutanen da ke bin abincin mai ƙananan kalori tare da ƙarin MCTs, idan aka kwatanta da ƙari na LCTs. Koyaya, waɗannan tasirin suna bayyana raguwa akan lokaci (,,).

Dingara MCTs zuwa rage-kalori rage cin abinci na iya inganta ji na cika da inganta gajeren lokaci na nauyi idan aka yi amfani da shi a madadin LCTs. Duk da haka, babu wata hujja cewa kawai ƙara MCTs zuwa abincinku ba tare da yin wasu canje-canje na abinci ba zai haɓaka ƙimar nauyi ().

Makamashi

Butter butter an yi imanin yana ba da ƙarfi, mai ɗorewa mai ɗorewa ba tare da haɗarin sukarin jini ba. A ka'ida, tunda kitsen yana jinkirta narkewa, maganin kafeyin a cikin kofi yana shan nutsuwa a hankali kuma yana samar da makamashi mai ɗorewa.

Duk da yake mai yiyuwa ne kitse daga kofi na man shanu na iya yin jinkirin sha kuma ya tsawaita tasirin maganin kafeyin, sakamakon mai yiwuwa ba shi da muhimmanci da kuma rashin lura ().

Maimakon haka, mai yiwuwa ne man MCT ne ke da alhakin ɗawainiyar dogon lokaci, tasirin haɓaka kuzari na kofi na man shanu. Idan aka basu gajeren sarkar, MCTs suna saurin karyewa kuma jikin ku yana shagaltar da su ().

Wannan yana nufin za a iya amfani da su azaman tushen makamashi kai tsaye ko juya su zuwa ketones, waɗanda kwayoyi ne da hanta ke samarwa daga ƙwayoyin mai wanda zai iya taimakawa haɓaka matakan makamashi a cikin lokaci mai tsawo.

Tsabtar hankali

Butter kofi an ce yana haɓaka tsabtace hankali da haɓaka aikin fahimi.

Idan kana bin abincin keto, hanta zata canza MCTs zuwa ketones. Waɗannan ketones sune tushen tushen kuzari don ƙwayoyin kwakwalwarku.

Kodayake an nuna amfani da sinadarin ketones a cikin kwakwalwarka don amfani da wasu cututtukan da ke haifar da cututtukan cikin jiki kamar Alzheimer da Parkinson's, babu wata hujja da ke nuna cewa MCTs a matsayin tushen sinadarin ketones yana haɓaka tsabtar hankali (,).

Maimakon haka, akwai shaidu da ke nuna cewa maganin kafeyin a cikin kofi shine abin da ke da alhakin haɓakar haɓaka cikin ƙwarewar hankali da faɗakarwar da aka samu bayan shan kofi kofi (,,,).

MCTs a cikin kofi na man shanu na iya taimakawa haɓaka haɓaka da taimakawa asarar nauyi lokacin amfani da shi tare da ƙayyadadden abincin kalori. Hakanan, maganin kafeyin da MCTs a cikin kofi na man shanu na iya taimakawa haɓaka ƙarfin ku da mayar da hankali. Wannan ya ce, ana buƙatar ƙarin bincike.

Man shanu kofi mara kyau

Yana da mahimmanci a lura cewa kofi na man shanu ba hanya ce mai daidaitawa don fara ranarku ba.

Sauya karin kumallo mai gina jiki tare da kofi na man shanu yana kawar da mahimman abubuwan gina jiki. Bugu da ƙari, shan abin sha ban da karin kumallo na yau da kullun yana iya ƙara yawan adadin adadin kuzari marasa buƙata.

Ganin cewa dukkan adadin kuzari a cikin abin sha ya fito ne daga mai, kuna rasa sauran abubuwan gina jiki masu lafiya kamar furotin, fiber, bitamin, da kuma ma'adanai.

Qwai biyu da aka nika tare da alayyahu, tare da rabin kofi (gram 45) na oatmeal tare da flaxseed da berries, abinci ne mai gina jiki wanda zai yi amfani da ƙarfi ga lafiyar ku da lafiyarku gaba ɗaya fiye da hidimar kofi na man shanu.

Yawan kitse a cikin kofi na man shanu na iya haifar da rashin jin daɗin ciki da sauran lamuran ciki kamar kumburin ciki da gudawa, musamman idan ba ku saba shan mai mai yawa ba.

Bugu da ƙari, kofi na man shanu ya ƙunshi adadi mai yawa na cholesterol. Abin farin ciki, cholesterol mai cin abinci ba ya shafar yawancin ƙwayar cholesterol na mutane da yawa ().

Wancan ya ce, kusan 25% na mutane ana ɗaukar su masu karɓar cholesterol masu haɗari, ma'ana cewa abinci mai yawan cholesterol yana ƙaruwa sosai da ƙwayar cholesterol na jini (,,).

Ga waɗanda aka yi la'akari da masu karɓa na wuce-wuri, yana iya zama kyakkyawan ra'ayi don barin kofi kofi.

Ta hanyar neman kofi na man shanu akan wani daidaitaccen daidaitaccen, karin kumallo mai gina jiki, kun rasa yawancin mahimman abubuwan gina jiki kamar furotin da fiber. Butter butter shima yana dauke da mai, wanda na iya haifar da illa kamar gudawa ga wasu mutane.

Kiyaye tunani

Idan kuna son gwada kofi na man shanu kuma ku ɗanɗana da shi, tabbatar da kiyaye daidaito a hankali.

Don yin ragowar abincin ku na yau da kullun mai wadataccen abinci, tabbatar da cika karin furotin, 'ya'yan itace, da kayan marmari. Hakanan ya kamata ku rage yawan cin kiba a wasu abinci - sai dai idan kuna bin abincin keto - kuma kiyaye cin abincin ki na daidaita sauran yini.

Butter kofi yana da girma sosai a cikin kitse mai ƙanshi, saboda haka fifita tushen ƙwayoyi masu ƙayataccen abu da na polyunsaturated kamar avocados, goro, tsaba, da man kifi har tsawon yini shine dabara.

Ga wadanda ke bin tsarin abinci mai gina jiki, ka tuna cewa akwai abinci mai gina jiki da yawa, masu saukin kai, irin su kwai, avocado, da alayyafo da aka dafa a cikin man kwakwa, da za ka iya zaɓa maimakon kofi na man shanu don ba jikinka abubuwan gina jiki yana bukata.

Idan kuna da kofi na man shanu don karin kumallo, tabbatar da daidaita kwanakinku tare da tushen ƙwayoyin mai da na polyunsaturated kuma ƙara yawan cin ganyayyaki, 'ya'yan itatuwa, da abinci mai wadataccen furotin a wasu abinci.

Layin kasa

Butter kofi wani shahararren abin sha ne wanda ya ƙunshi kofi, man shanu, da MCT ko man kwakwa.

An faɗi don haɓaka haɓakar ku da ƙarfin ku, amma waɗannan tasirin har yanzu ba a tabbatar da su ba.

Kodayake kofi na man shanu na iya amfanar da waɗanda ke kan abincin abinci na yau da kullun, akwai hanyoyi mafi koshin lafiya da yawa don fara ranarku.