Coconut Flour: Phofo e 'ngoe e Phethahetseng le e Monate eo U Lokelang ho e Leka

Ke rata ho theha litaba tsa mahala tse nang le malebela ho babali ba ka, uena. Ha ke amohele tšehetso e lefshoang, maikutlo a ka ke a ka, empa haeba u fumana likhothaletso tsa ka li thusa ebe u qetella u rekile ntho eo u e ratang ka se seng sa lihokelo tsa ka, nka fumana khomishene ntle le tefo e eketsehileng ho uena. Ithute haholoanyane

Phofo ea kokonate ke khetho e ntle ho feta phofo ea koro bakeng sa ho baka hobane e na le fiber e ngata le lik'habohaedreite tse tlase. Empa hantle-ntle ke eng?

Bopi ba kokonate ke phofo e entsoeng ka nama e omisitsoeng ea kokonate. E na le fiber e ngata ebile e na le lik'habohaedreite tse tlase, 'me e ntse e tsebahala joalo ka e se nang gluten mefuta e fapaneng ya phofo ya koro ka ho baka. Empa e bapisoa joang?

Phofo ea coconut ke mofuta o mong o ikhethang ho feta phofo ea koro hobane e na le fiber e ngata ebile e na le li-carbs tse tlase. E ntse e tuma joalo ka mokhoa o mong oa ho baka o se nang gluten. Empa e bapisoa joang? A re shebeng liphapang.

Phofo ea kokonate ke eng

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Coconut Flour: Mofuta o Mong oa Tlhaho le o Fetohang ho Phofo ea Mabele

Phofo ea kokonate ke phofo e ntle, e kang lijo-thollo e entsoeng ka nama e omisitsoeng ea kokonate. Ke mofuta o tsebahalang ho fapana le liforo tsa lijo-thollo tsa setso 'me o na le mefuta e mengata ea ho pheha le ho baka. Bopi ba kokonate ke motsoako o fokolang oa lik'habohaedreite, fiber e ngata, le protheine e loketseng lijo tse ngata.

Mokhoa oa ho sebelisa Coconut Flour ho pheha le ho baka?

Phofo ea kokonate ke motsoako o ka sebelisoang mefuta e fapaneng ea diresepe. Malebela ke ana a ho sebelisa phofo ea coconut ka kichineng ea hau:

  • Phofo ea kokonate e monya metsi ho feta phofo ea lijo-thollo tsa setso, kahoo ho molemo ho e sebelisa litlolong tse hlokang mongobo o mongata.
  • Ha u sebelisa phofo ea kokonate litlolong, ho molemo ho e sebelisa hammoho le mefuta e meng ea phofo ho finyella sebopeho se lakatsehang le ho tsitsisa.
  • Hangata phofo ea kokonate e sebelisoa lijong tsa gluten-free le paleo e le sebaka sa lijo-thollo tsa setso.
  • Phofo ea kokonate e ka sebelisoa litlolong tse monate le tse monate, tse kang likuku, li-muffins, bohobe, esita le ho roala khoho kapa tlhapi.

Coconut Flour: Mofuta o Mong o Ikhethang le o Monko o monate

Kokonate phofo ke fiber e phahameng, phofo e tlaase ea lik'habohaedreite e loketseng batho ba batlang ho fokotsa lijo tsa bona tsa lik'habohaedreite. Hape ka tlhaho ha e na gluten, e etsang hore e be khetho e ntle bakeng sa ba nang le kutloelo-bohloko ea gluten kapa lefu la celiac. Melemo e meng ea phepo ea phofo ea kokonate e kenyelletsa:

  • Lifaeba tse phahameng: Phofo ea kokonate e na le fiber e ngata, e ka bang ligrama tse 5 tsa fiber ka khaba e le 'ngoe. Sena se ka thusa ho ntlafatsa tšilo ea lijo le ho u boloka u ikutloa u khotse nako e telele.
  • Likahare tse tlase tsa lik'habohaedreite: Phofo ea coconut e na le lik'habohaedreite tse tlase, e nang le ligrama tse 2 feela tsa net carbs ka khaba e le 'ngoe. Sena se etsa hore e be khetho e ntle ho ba latelang lijo tse tlase tsa carb kapa ketogenic.
  • E ruile ka mafura a phetseng hantle: Phofo ea kokonate e na le mafura a mangata a phetseng hantle, ho kenyelletsa le li-triglycerides tse mahareng (MCTs). Li-MCT li chesoa habonolo 'me li ka fana ka mohloli o potlakileng oa matla bakeng sa' mele.

E-ba le Boqapi ka Kichineng: Ho pheha ka Coconut Flour

Phofo ea kokonate e entsoe ka makhapetla a kokonate ka mor'a hore e hateletsoe bakeng sa lebese la kokonate. Ke mofuta o mong o se nang gluten, oa fiber e ngata ho fapana le phofo ea koro o fumaneng botumo lilemong tsa morao tjena. Mona ke lintho tse ling tseo u lokelang ho li hopola ha u pheha ka phofo ea kokonate:

  • Phofo ea kokonate e monya haholo 'me e hloka metsi a mangata ho feta phofo e meng.
  • E na le monate oa tlhaho, kahoo ho ka 'na ha hlokahala hore u fetole palo ea tsoekere ho risepe ea hau.
  • Phofo ea kokonate e ka ba e teteaneng le e boima, kahoo ho bohlokoa ho sebelisa tekanyo e nepahetseng ho risepe ea hau.

Ho Apeha Ka Kokonate Flour

Ho baka ka phofo ea kokonate ho ka ba ntho e qhekellang, empa ka ho itloaetsa ho itseng, u ka etsa lihlahisoa tse phehiloeng tse monate le tse phetseng hantle. Litlhahiso tse ling tsa ho u qalisa ke tsena:

  • Sebelisa karo-karolelano ea 1:4 ea phofo ea kokonate ho metsi. Ka mohlala, haeba recipe ea hau e hloka kopi e le 'ngoe ea phofo, sebelisa linoelo tse 1 tsa metsi.
  • Phofo ea kokonate e sebetsa hantle ka ho fetisisa litlolong tse bitsang phofo e nyane, joalo ka li-muffin kapa likuku.
  • Ho qoba ho omella, eketsa mahe a eketsehileng kapa mahe a makhooa ho risepe ea hau.
  • Bopi ba kokonate bo ka chesa habonolo, kahoo beha leihlo linthong tsa hau tse besitsoeng ka ontong.

Mekhoa ea ho Leka

Phofo ea kokonate e ka sebelisoa mefuteng e fapaneng ea diresepe, ho tloha ho monate ho ea ho monate. Mehopolo e meng ea ho u qalisa ke ena:

  • Li-pancakes tsa phofo ea kokonate: Kopanya hammoho 1/4 senoelo sa phofo ea kokonate, mahe a 2, 1/4 senoelo sa lebese, le 1/4 teaspoon ea phofo e bakang. Pheha ka skillet e tlotsitsoeng ho fihlela e le putsoa ea khauta.
  • Bohobe ba banana ba phofo ea kokonate: Kopanya 1/2 senoelo sa phofo ea kokonate, libanana tse 3 tse butsoitseng, mahe a 3, 1/4 senoelo sa mahe a linotši, le teaspoon e le 'ngoe ea soda e bakang. Bake ka pane ea bohobe e tlotsitsoeng ka 1 ° F metsotso e 350-45.
  • Litlolo tsa likhoho tsa kokonate: Kopanya hammoho 1/2 senoelo sa phofo ea kokonate, teaspoon e 1 ea paprika, 1/2 teaspoon ea phofo ea konofolo, letsoai le pepere ho latsoa. Kenya lithepa tsa likhoho ka har'a lehe le otliloeng ebe u li apesa motsoako oa phofo ea kokonate. Bake ka ontong ka 400 ° F bakeng sa metsotso e 15-20.

Hobaneng ha Coconut Flour e le Mofuta o Mobe o Phethahetseng Haholo ho Pheta Flour ea Koro

Phofo ea kokonate e na le fiber e ngata, e phethang karolo ea bohlokoa ho boloka bophelo bo botle ba tšilo ea lijo. Ha ho bapisoa le phofo e tloaelehileng ea koro, phofo ea kokonate e na le lik'habohaedreite tse tlase, e leng se etsang hore e be sebaka se setle sa ba batlang ho laola maemo a bona a tsoekere. Ke habohlokoa ho hlokomela hore phofo ea kokonate e na le lik'habohaedreite, empa mofuta oa lik'habohaedreite tseo e nang le tsona li ikhetha 'me li bonahala li e-na le index e tlaase ea glycemic ho feta mefuta e meng ea lik'habohaedreite.

E Phahameng ka Liprotheine le Mafura a Bohlokoa

Phofo ea kokonate ke mohloli o babatsehang oa protheine, e fanang ka melemo e mengata ea bophelo bo botle. E na le li-amino acid tsohle tsa bohlokoa tseo 'mele o li hlokang hore o sebetse hantle. Ho feta moo, phofo ea kokonate e na le mafura a mangata a phetseng hantle, a bohlokoa bakeng sa ho boloka bophelo bo botle ba pelo. Mafura a phofo ea kokonate a fapane hanyane le mefuta e meng ea phofo, e leng se etsang hore e be khetho e molemo ho ba batlang ho boloka pelo e phetseng hantle.

Melemo e ka 'nang ea E-ba teng ea Bophelo bo Botle

Lintlha tsa lipatlisiso li fana ka maikutlo a hore ho eketsa phofo ea kokonate lijong tsa hau ho ka fana ka melemo e mengata ea bophelo bo botle, ho kenyelletsa:

  • Kotsi e tlase ea lefu la pelo
  • Matla a nako e telele
  • Taolo e betere ea maemo a tsoekere ea mali
  • Keketseho ea bophelo bo botle le boiketlo ka kakaretso

Mokhoa oa ho Hlahisa Phofo ea Kokonate

Phofo ea kokonate e hlahisoa ka ho sila nama ea kokonate ho latela mokhoa o itseng. Nama ea kokonate e omisitsoe ebe e siloa hore e be phofo e ntle, e hlahisang phofo e hloekileng ea kokonate. Ts'ebetso e nka nako e telele ho feta tlhahiso e tloaelehileng ea phofo ea koro, empa phello ea ho qetela ke ea bohlokoa.

Tsela ea bohlokoa ea ho nka

Phofo ea kokonate ke khetho e ntle ka ho fetesisa ho feta phofo ea koro, e fanang ka melemo e mengata ea bophelo bo botle. E na le fiber e ngata, liprotheine le mafura a bohlokoa, e leng se etsang hore e be tlatsetso e babatsehang lijong life kapa life. Ha u batla phofo ea kokonate, ke habohlokoa ho hlahloba metsoako le ho khetha letšoao le tšoailoeng e le phofo e hloekileng ea kokonate.

fihlela qeto e

Kahoo, phofo ea kokonate ke khetho e ntle ho feta ea setso bakeng sa ho baka le ho pheha. E na le fiber e ngata le protheine, 'me e na le lik'habohaedreite tse tlase, e leng se etsang hore e be tlatsetso e ntle bophelong ba bophelo bo botle. 

Ho feta moo, o ka e sebelisa litlolong tse ngata tse monate, ho tloha ho li-pancake ho ea ho li-muffin ho isa bohobe le tse ling. Kahoo, u se ke ua tšaba ho leka ka eona le ho thabela melemo eohle eo e fanang ka eona. 

Ke sohle seo u hlokang ho se tseba ka phofo ea kokonate.

Sheba buka ea rona e ncha ea ho pheha

Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.

E leke mahala ka Kindle Unlimited:

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Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.