The correct effects and how to eat the "coconut" diet

The correct effects and how to eat the "coconut" diet

The correct effects and how to eat the "coconut" diet

There are various "coconut" products. How to choose and how to take it

Coconut has been a huge boom as a superfood. In addition to processed products such as drinks, cookies, ice cream, coconut oil, coconut milk, coconut water, coconut chips, there are many products in the store. Is the coconut product you chose because you thought "something looks good" is it the correct answer? Is the coconut oil that adds, "I want to lose weight, just add choi!" Is it really effective? Let's explain the types of coconut and its effects, how to choose and how to eat.

What is "coconut"?

The identity of coconut is coconut. The material to be sampled, such as water or oil, varies depending on the part of the palm fruit. What kind of materials do you have? We will introduce them together with their characteristics.

Coconut fine on the left, coconut long on the bottom, coconut chunk on the right, and coconut milk powder on the top.

・Coconut milk

It's called milk, but it doesn't contain any milk. The white layer inside the coconut, the "endosperm," is squeezed and extracted to give a milky white liquid that has a sweet scent, but no sugar. It is often used in Thai curry and Asian drinks. By the way, coconut milk powder is coconut milk powder, and when dissolved in water it becomes coconut milk, which is different from coconut powder.

・Coconut oil

Oil and fat made from palm fruits. Oil extracted and purified from the endosperm inside the coconut skin.

・Coconut fine

It is called coconut fine, which is made by scraping the ripe palm fruit endosperm and has a crispy texture. The long shavings are called "coconut long", the crushed ones are called "coconut chunks" and the powdered ones are called "coconut powder". Some are just dried, some are roasted, some are fried, and some have salt, sugar, etc. added, so check them when choosing.

・Coconut water

Have you ever seen a young palm tree piercing a hole in a tropical tourist destination and drinking the juice inside with a straw, right? This is coconut water. A clear liquid of endosperm water filled with immature fruit, characterized by a gentle sweetness. When the fruit is ripe, it is absorbed by the endosperm inside the skin, so it can only be collected from young fruit.

・Coconut yogurt

Coconut yogurt was fermented by adding lactic acid bacteria to coconut. Coconuts Yogurt is abbreviated as “COYO”, and it is popular with healthy people around the world, vegetarians and vegans.

The left is creamy coconut milk, which is sold in cans and paper packs. On the right is coconut milk powder, which becomes creamy when dissolved in water.

Nutrition and ingredients contained in "coconut"

Coconut is a treasure trove of nutrition and ingredients that are good for beauty and health. Let's check what kind of nutrients and ingredients work.

Coconut water: rich in potassium, calcium and magnesium

95% of coconut water is water. It contains moderate amounts of sugar and minerals, and 1 cup (about 200 g) of coconut water contains about 9 g of sugar, about 460 mg of potassium, about 22 mg of calcium and about 12 mg of magnesium.

Coconut milk: rich in medium chain fatty acids, magnesium and potassium

Liquid coconut milk is about 80% water. Potassium is contained in the same amount as coconut water. It is also characterized by a high content of magnesium, which is indispensable for metabolism, and medium-chain fatty acids, which tend to become energy.

Coconut oil: rich in medium chain fatty acids

Unlike coconut milk and water, it has zero water content. Pure oil with 100% fat. It contains a large amount of medium-chain fatty acids, which tend to become energy. MCT oil is a medium-chain fatty acid extracted from coconut oil that is tasteless and odorless and keeps liquid even when cooled.

Coconut flakes, coconut powder: rich in potassium, magnesium, dietary fiber, medium chain fatty acids

It is a dried coconut fruit endosperm, and the nutritive content of coconut milk such as milk, oil, minerals and dietary fiber is tight. By the way, the product called "coconut fiber" has the milk and oil contained in the endosperm removed, and the dietary fiber is condensed.

Coconut oil has a sweet scent and is characterized by hardening when cooled. On the other hand, MCT oil is always liquid and tasteless and odorless.

What is the effect of "coconut"?

1. Improvement of intestinal environment

Coconut flakes, coconut chunks, and coconut powder are high in fiber. Increases bulk of flights and contributes to improving bowel movements. This will improve the intestinal environment.

2. Body fat loss

Coconut contains fat and has a long-lasting feeling of fullness, which helps prevent overeating. The medium-chain fatty acid contained in coconut has the characteristic that it is easily converted into energy. Furthermore, by taking in medium-chain fatty acids and refraining from sugar, fat is decomposed and the production of substances called ketone bodies is promoted. When ketone bodies are produced, fat is burned preferentially, which promotes the reduction of body fat. Here's how you can lose weight with coconut oil. Please note that refraining from sugar is an absolute requirement.

3. Blood sugar control

Dietary fiber contained in coconut flakes and coconut powder can be expected to act to moderate absorption of sugar in the intestine. Coconut itself has a low sugar content, so you can easily control your blood sugar level unless you add extra sugar.

4. Swelling improvement

Since coconut water contains potassium that promotes water metabolism, it can be expected to help eliminate excess water from the body.

Coconut water is effective in improving swelling. Recommended for hydration after exercise.

What is the daily intake of "coconut"?

The recommended intake varies depending on the type of coconut. It is fat contained in coconut that you should be careful not to take too much. It has been recognized that it is easy to become energy and helps burn fat, but excessive intake of fat is a cause of excess calories and fatness. If too much saturated fatty acid is contained, bad cholesterol levels and triglyceride levels in the blood will rise, increasing the risk of arteriosclerosis, myocardial infarction, cerebral infarction and obesity. Saturated fatty acids are also contained in meat, so check the target amount to avoid overdose, taking into consideration the amount of intake from normal diet.

Coconut milk...less than 100 ml

Coconut oil... 1 tbsp.

Coconut powder... 1-2 tbsp

"Coconut" This way of eating is NG!

If you want to lose weight with coconut, don't eat in the dark clouds! Drink 1 tablespoon of coconut oil for breakfast coffee, 1 tablespoon of coconut oil for lunch salad, drink a sweet coconut milk drink full of syrup at snack time, replenish with coconut water after training after work, at night The curry with coconut milk was delicious, and I had to replace the rice... It was difficult to lose weight when I was eating it. Be sure to check that you are not eating coconut the wrong way.

Refrain from a menu full of sugar!

Coconut milk and coconut oil can accelerate the fat burning cycle by refraining from sugar. Please note that adding a large amount of rice, a menu full of sugar or syrup will not produce any effect.

Too much coconut oil or milk will make you fat because of too many calories!

Oil is an oil because it contains medium chain fatty acids that promote the burning of fat. It is 9 kcal per gram, and 1 tbsp can exceed 100 kcal. In other words, it is natural to be directly connected to body fat when eating too much.

No regular drinking of coconut water

Coconut water can consume vitamins without waste if it is fresh, but packed products are often heat-treated, and it is thought that potassium and vitamins are reduced. Coconut water also contains sugar, so if you drink too much and believe that it is good for you, you may get fat due to excess sugar!

How to eat coconut wisely?

The potassium contained in coconut water is sensitive to heat, so it is effective to drink it without heating it. You can replenish the lost sugar and minerals by drinking about 200 ml after exercise. The medium-chain fatty acids contained in coconut milk and oil do not worry about oxidation due to heat, but since the ignition temperature is low, there is a risk of ignition if overheated, so it is better to warm it up. It has the property of solidifying at temperatures below 25°C, so if it solidifies, lightly boil it. If you want to use it for dressing, MCT oil is convenient.

1 teaspoon coconut oil in hot milk or warm soy milk. A good idea is to make it a habit every morning.

Add "coconut oil" to hot drinks

"Coconut oil coffee" which added about 1 teaspoon of coconut oil to hot coffee is a staple for dieting and improving bowels. Also added to hot milk or soy milk.

For marinade and dressing

Cut kiwifruit, strawberries, etc. and marinated with 1 teaspoon of coconut oil. The oil with a sweet scent melts in your mouth and you can eat it deliciously. It is also good to mix yogurt and MCT oil into a dressing.

Add "coconut milk" to curry and soup

Coconut milk with a sweet and sweet atmosphere goes great with curry and tomato flavors. You can enjoy an ethnic feeling. Curry tends to have rice, but if you expect to promote fat burning, be conservative.

A plus for smoothies

Coconut milk and coconut oil are also recommended as a smoothie with fruits and vegetables. By stirring the oil, it mixes with the water and emulsifies, giving it a thick and rich drinking feel. Add about 100 ml of coconut milk and about 1 spoon of coconut oil. Adjust by adding soy milk, milk, or water.

Eat coconut chunks as they are

The coconut chunk, which has a crispy texture and can be eaten as it is, is rich in dietary fiber and contains lipids, so it is perfect as a snack when you are hungry. However, be careful not to overeat as it also contains fat.