Coconut Flour: Hutano & Hunonaka Humwe Hupfu hwaunoda Kuedza
Coconut hupfu ndiyo imwe nzira huru kune hupfu hwegorosi yekubika nekuti ine fiber yakawanda uye yakaderera mumacarbs. Asi chii chaizvo?
Hupfu hwekokonati hupfu hwakagadzirwa nenyama yekokonati yakaomeswa. Iyo yakakwira mufiber uye yakaderera mumacarbs, uye iri kuwana mukurumbira sea makaro-asina imwe nzira yeupfu hwegorosi mukubika. Asi inofananidzwa sei?
Coconut hupfu ndiyo imwe yakasarudzika kune hupfu hwegorosi nekuti ine fiber yakawanda uye yakaderera mucarbs. Iri kuwana mukurumbira seimwe nzira yekubheka isina gluten. Asi inofananidzwa sei? Ngatitarisei kusiyana.
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Coconut Flour: Iyo Yakasikwa uye Yakasiyana-siyana Alternative kune Grain Flour
Kokonati hupfu hwakatsetseka, hwakaita sehupfu hwakagadzirwa nenyama yekokonati yakaomeswa. Iyo yakakurumbira imwe nzira kune yechinyakare hupfu hwezviyo uye inosiyana zvakanyanya mukubika nekubika. Coconut hupfu ndeye yakaderera-carbohydrate, yakakwira-fiber, uye mapuroteni-akapfuma chinhu chinokodzera kudya kwakawanda.
Mashandisiro eCoconut Flour muKubika neKubheka?
Coconut hupfu chinhu chakasiyana-siyana chinogona kushandiswa mumhando dzakasiyana dzekubika. Heano mamwe matipi ekushandisa hupfu hwekokonati mukicheni yako:
- Hupfu hwekokonati hunotora mvura kupfuura hupfu hwezviyo hwechinyakare, saka zviri nani kuushandisa mumabikirwo anoda hunyoro hwakawanda.
- Paunenge uchishandisa hupfu hwekokonati mumabikirwo, zviri nani kuushandisa pamwe chete nehumwe hupfu kuti uwane hupfu hunodiwa uye kuenderana.
- Coconut hupfu hunowanzo shandiswa mune gluten-isina uye paleo mabikirwo sechinotsiva echinyakare hupfu hwezviyo.
- Hupfu hwekokonati hunogona kushandiswa mune zvese zvinotapira uye zvinonaka zvekubika, senge mapanikake, muffin, chingwa, uye kunyange sejira rehuku kana hove.
Coconut Flour: Imwe Yakasiyana uye Inonhuhwirira Imwe nzira
Coconut hupfu hupfu hwepamusoro-fiber, hupfu hwekabhohaidhireti husina kunaka kune avo vari kutsvaga kuderedza kudya kwavo kwecarbohydrates. Izvo zvakare zvakajairika gluten-isina, zvichiita kuti ive sarudzo yakanaka kune avo vane gluten sensitivities kana chirwere chechiliac. Zvimwe zvezvinobatsira zvehupfu hwecoconut zvinosanganisira:
- High fiber content: Hupfu hweCoconut huzhinji mufiber, huine magiramu mashanu efiber papupuni. Izvi zvinogona kubatsira kukurudzira kugaya kwakanaka uye kukuita kuti unzwe wakaguta kwenguva yakareba.
- Low carbohydrate content: Coconut hupfu yakaderera mumacarbohydrates, ine chete magiramu maviri emambure carbs papupuni. Izvi zvinoita kuti ive sarudzo yakanaka kune avo vanotevera yakaderera-carb kana ketogenic kudya.
- Yakapfuma mumafuta ane hutano: Hupfu hwekokonati hwakanyanya mumafuta ane hutano, kusanganisira medium-chain triglycerides (MCTs). MCTs inogayiwa nyore uye inogona kupa chitubu chinokurumidza chesimba kumuviri.
Wana Kusika muKitchen: Kubika NeCoconut Flour
Hupfu yekokonati inogadzirwa kubva muhuputi hwekokonati mushure mekunge yakatsikirirwa mukaka wekokonati. Iyo i-gluten-isina, yakakwirira-fiber imwe nzira kune hupfu hwegorosi iyo yakawana mukurumbira mumakore achangopfuura. Hezvino zvimwe zvinhu zvekuchengeta mupfungwa kana uchibika necoconut hupfu:
- Coconut hupfu hunonyudza zvakanyanya uye hunoda mvura yakawanda kupfuura humwe hupfu.
- Iine kutapira kwechisikigo, saka ungangoda kugadzirisa huwandu hweshuga mune yako recipe.
- Hupfu hwekokonati hunogona kuve hwakakora uye hurema, saka zvakakosha kushandisa huwandu hwakakodzera muresipi yako.
Kubika neCoconut Flour
Kubika nehupfu hwekokonati kunogona kuve kwakaoma, asi nekumwe kuita, unogona kugadzira zvinonaka uye zvine hutano zvakabikwa. Heano mamwe matipi ekuti utange:
- Shandisa chiyero che1: 4 chehupfu hwekokonati kumvura. Semuenzaniso, kana resipi yako ichida 1 kapu yeupfu, shandisa makapu mana emvura.
- Hupfu hwekokonati hunoshanda zvakanyanya mumabikirwo anodaidza hupfu hudiki, senge muffin kana mapanike.
- Kuti udzivise kuoma, wedzera mamwe mazai kana mazai machena kune recipe yako.
- Hupfu hwekokonati hunogona kupisa nyore, saka ramba wakatarira zvinhu zvako zvakabikwa muchoto.
Recipes to Try
Kokonati hupfu hunogona kushandiswa mumhando dzakasiyana-siyana dzekubika, kubva kune zvinotapira kusvika kune zvinonaka. Heano mamwe mazano ekuti utange:
- Coconut flour Pancakes: Sanganisa pamwe 1/4 kapu yehupfu hwekokonati, mazai maviri, 2/1 mukombe wemukaka, uye 4/1 teaspoon yehupfu hwekubika. Bika pane girizi skillet kusvikira goridhe shava.
- Coconut hupfu hwebhanana chingwa: Sanganisa pamwe chete 1/2 kapu yehupfu hwekokonati, mabhanana matatu akaibva, mazai matatu, 3/3 kapu yeuchi, uye 1 teaspoon yekubika soda. Bika mupani yechingwa chakazorwa pa 4 ° F kwemaminitsi 1-350.
- Coconut hupfu huku tenders: Sanganisa pamwe 1/2 kapu yehupfu hwekokonati, 1 teaspoon yepaprika, 1/2 teaspoon yegarlic powder, uye munyu uye pepper kuti toravira. Nyura matete ehuku muzai rakarohwa wozora musanganiswa wehupfu hwekokonati. Bika muchoto pa400 ° F kwemaminitsi 15-20.
Sei Coconut Flour iri Hutano Hwakasiyana-siyana kune Hupfu hweGorosi
Coconut hupfu ine huwandu hwakawanda hwefiber, iyo inoita basa rakakosha mukuchengetedza hutano hwakanaka hwekugaya. Kana ichienzaniswa neupfu hwegorosi, hupfu hwekokonati hune hushoma hwemakhahydrates, zvichiita kuti ive nzvimbo yakanaka kune avo vari kutsvaga kudzora mazinga avo eglucose. Zvinokosha kucherechedza kuti hupfu hwekokonati hune makabhohaidhiretsi, asi rudzi rwemakabhohaidhiretsi rwaunarwo rwakasiyana uye runoita seine yakaderera glycemic index pane mamwe marudzi emacarbohydrates.
Yakakwira muProtein uye Essential Fats
Coconut hupfu ndiyo yakanakisa sosi yemapuroteni, ichipa hutano hwakawanda. Iine ese akakosha amino acids ayo muviri unoda kushanda nemazvo. Uyezve, hupfu hwekokonati hwakapfuma mumafuta ane utano, ayo anokosha pakuchengetedza hutano hwakanaka hwemwoyo. Mafuta ehupfu hwekokonati akasiyana zvishoma kubva kune mamwe marudzi ehupfu, zvichiita kuti ive sarudzo iri nani kune avo vanotarisa kuchengetedza mwoyo une utano.
Inogona Kubatsira Utano
Tsvagiridzo yedata inoratidza kuti kuwedzera hupfu hwekokonati pakudya kwako kunogona kupa hutano hwakawanda, kusanganisira:
- Ngozi yakaderera yechirwere chemoyo
- Simba rinogara kwenguva refu
- Kudzora kuri nani kwemazinga eshuga
- Kuwedzera kwehutano hwese uye kugara zvakanaka
Maitiro Ekugadzira Coconut Flour
Hupfu hwekokonati hunogadzirwa nekukuya nyama yemukoko uchitevedzera nzira chaiyo. Nyama yekokonati yakaomeswa uye inogayiwa kuita upfu hwakatsetseka, zvichiita kuti pave nehupfu hwakachena hwekokonati. Iyo nzira inotora nguva yakareba kupfuura yakajairwa kugadzirwa kwehupfu hwegorosi, asi mhedzisiro yacho yakakosha.
Iyo Kiyi Yekutora
Coconut hupfu inzira ine hutano hwakanyanya kune hupfu hwegorosi, ichipa akawanda angangoita hutano hutano. Yakapfuma mufiber, mapuroteni, uye akakosha mafuta, zvichiita kuti ive yakanakisa kuwedzera kune chero chikafu. Paunenge uchitsvaga hupfu hwekokonati, zvakakosha kutarisa zvigadzirwa uye sarudza marashi anotaridzirwa sehupfu hwakachena hwekoni.
mhedziso
Saka, hupfu hwekokonati ndiyo imwe nzira huru kune yechinyakare hupfu hwekubika nekubika. Iyo yakakwirira mufiber uye mapuroteni, uye yakaderera mumacarbs, zvichiita kuti ive kuwedzera kukuru kumararamiro ane hutano.
Uyezve, iwe unogona kuishandisa mune akawanda anonaka mabikirwo, kubva mapakeke kusvika kumamuffin kusvika kuchingwa nezvimwe. Saka, usatya kuedza nayo uye unakirwe nemabhenefiti ese ainofanira kupa.
Ndizvo chete zvaunoda kuziva nezvehupfu hwekokonati.
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Joost Nusselder, muvambi weBite My Bun mushambadzi wemukati, baba uye vanofarira kuyedza chikafu chitsva nechikafu cheJapan pamoyo pechishuwo chake, uye pamwe chete nechikwata chake anga achigadzira zvakadzama blog zvinyorwa kubvira 2016 kubatsira vakavimbika vaverengi nemaresipi uye matipi ekubika.
