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Learn about the nutritional value and use of copra (coconut rice)

( Update: 11/01/2019 )

Today, coconut rice is not only used to squeeze oil or squeeze juice but it is also processed into many other products such as coconut milk powder, Desiccated coconut rice, frozen coconut rice ... or use juice extracted from coconut rice to make fat for many other foods such as coconut candy, coconut jam, puff pastry, rice paper, local dishes, ... Roasted copra with pork is one of the daily dishes of Vietnamese people. According to canthiepsomtw.edu.vn, the nutritious value of copra is recorded as follows

Copra, also known as coconut rice, coconut meat depends on the locality, is the white flesh pulp of the coconut, located inside, where direct contact with coconut water. This is the edible part of coconut, which has many uses no less than coconut water. It is also from this copra that people make coconut oil that they often use for beauty, or squeeze coconut milk for food. In today is article, we learn about nutritional value as well as the effects of copra!

Nutritional value and use of copra (coconut rice)
The coconut or coconut in the way of the Southern people or the coconut is the flesh of the old coconut, white and the edible part of the fresh coconut. The processing of coconuts in Vietnam at first usually only produces this coconut meal. It is used to squeeze coconut milk pressed into coconut oil, or to dry it into dry coconut rice mainly to provide vegetable fat for humans.

12 uses of fresh coconut and nutritional value of water and copra

Today copra not only to squeeze oil or squeeze the juice but it is also processed into many other products such as coconut milk powder, desiccated coconut, frozen coconut rice ... or using juice extracted from Coconut rice is used as a fat for many other foods such as coconut candy, coconut jam, puff pastry, rice paper, local dishes, etc. Warehouse of copra with pork is one of the daily dishes of Vietnamese people. According to canthiepsomtw.edu.vn, the copra nutritional value is recorded as follows:

Nutritional value for every 100 g (3.5 oz). Energy: 1,481 kJ (354 kcal), protein: 3.3 g, Carbohydrate: 15.23 g, Sugar: 6.23 g, Food fiber: 9.0 g, Fat: 33.49 g, Saturated fat: 29.70 g, Fat Unsaturated: 1.43 g, Polyunsaturated fat: 0.37 g

Types of vitamins in copra: Thiamine (B1): (6%) 0.066 mg, Riboflavin (B2): (2%) 0.02 mg, Niacin (B3): (4%) 0.54 mg, Pantothenic acid (B5): (6%) 0.300 mg, Vitamin B6: (4%) 0.054 mg, Folate (B9): (7%) 26 μg, Vitamin C: 3.3 mg (4%)

Minerals found in copra: Calcium: (1%) 14 mg, Iron: (19%) 2.43 mg, Magnesium: (9%) 32 mg, Phosphorus: (16%) 113 mg, Potassium: (8 %) 356 mg, Zinc: (12%) 1.1 mg.

Is eating copra good?
Copra (white rice) is often eaten by people when drinking coconut water or curling up to eat with tea or other dishes. So in addition to processing the dish, coconut pulp what effect? Processing of coconut in Vietnam at first is usually the processing of coconut meat (pulp). Copra is used to squeeze coconut milk and squeeze out coconut oil, or dry it into dry coconut meal mainly to provide vegetable fat for humans.

Nowadays, coconut rice (copra) is also processed into many different products such as coconut milk powder, desiccated coconut, frozen coconut rice ... or use the juice extracted from coconut rice to make fat. for many other foods such as coconut candy, coconut jam, puff pastry, rice paper, local dishes.

Roasted copra with pork is one of the daily dishes in every meal of Vietnamese people, not only making delicious dishes but it also works to promote the metabolism in pregnant women. Besides, dishes made from coconut rice such as: sticky rice, ice cream or tea ... are also considered to be very nutritious and delicious. These foods help pregnant women sleep better. However, pregnant women should not eat too much, because copra is high in fat, so if you eat too much, you will lose your balance.

Copra also helps to treat dandruff, bring cool hair smooth: Dandruff often appears when dry or oily due to hot weather causing blockage of circulation on the scalp makes hair more ugly. Do not worry, grind the coconut palms and then remove the water and rub it all over the hair, overnight incubation and then wash it thoroughly with shampoo, dandruff will be significantly reduced.

Just as coconut oil, copra also helps skin care very well, but the remake is very simple. Just put copra pieces on your face and have smooth skin that desires. Remember to choose fresh pulp and wash your face after covering it up. Copra also helps cure sunburn and dark skin, is it great? If you just go to the beach, your skin will be sunk because the copra will be a "savior" for that sunburned skin. Can use young copra or old lepers, if using the lepers, the skin will be more smooth and more effective.

For the average person, should only tolerate 1 - 2 times of young copra each week to the body, each time at most 1 tael. In the case of diabetic patients, women who are pregnant or breast-feeding, people who are easy to gain weight or become obese, have a history of obesity, people with dyslipidemia, atherosclerosis, cardiovascular disease, people with asthenia, ... should minimize, or not eat young coconut flesh, because it will make the body worse. If you are afraid of obesity but can not resist the attraction of dishes made from young copra, you can eat and exercise your body in order to consume the same energy, help your body stay healthy, resist risk of weight gain.

What is a delicious coconut meal?
Young coconut jam
The raw material consists of 1 kg of young coconut pulp (should buy young coconuts to supplement the pulp to make sure the coconut is new, not wind or dust), sugar 500 grams, fresh milk 200 grams. The first step is to process materials. Peel the thin brown bark outside the young copra, cut the coconut into pieces or the chopsticks that are about the size of a chopstick, which can be beautifully shaped to your liking.

Wash Thai coconuts to remove any coconut oil, wash until the water is clear. Boil the water in a boil, put the coconut in a short delay of 1 minute, then squeeze the water, pour it into a dry basket. Put 1/3 of sugar and fresh milk in a pan, simmer, use chopsticks to stir, then add 1/3 of the coconut to the pan, heat gently, stir. When the water is thick, the heat is reduced to the lowest, constantly turning the crystalline sugar into the coconut fiber. Stir for another 10 minutes to allow the pieces to be dry and supple and then put in the tray. So we have delicious coconut jam.

Young coconut smoothie
Ingredients are ½ cup of copra, 100 ml of fresh coconut water, 150 ml of coconut milk, 1/3 of small sliced ​​pineapple, 80g of sugar, 1 teaspoon of lemon juice and just enough ice cubes. First, we put all the young copra, coconut milk, sugar, lemon juice and pineapple in the blender, puree. Then pour this mixture into a glass, add the pellets, mix well, decorate more beautifully to your liking. Simply put, there was a young coconut smoothie that cooled down for the hot summer. Or if you like, you can add ice cubes to grind together with other things to make the smoothie more attractive.

Not only is a simple delicious dish or raw material to make many diverse and attractive dishes, young coconut pulp is also valuable in terms of nutrition as well as valuable healing value. We can eat coconut with a moderate amount to get the right results for the initial use and note the above ideas so as not to gain weight or side effects from eating too much copra.

Conclusion: Adding copra to a daily diet can help reduce anemia, because it is rich in iron. Many nutrients in copra help the body fight cancer cells such as colon cancer and prostate cancer. Coconut rice helps prevent many digestive problems like constipation, duodenal ulcers and hemorrhoids, which helps to improve the digestive system. Because coconut rice has no side effects, people of all ages can use it. You can learn more about making coconut jam, sweet potato jam and Tet jam here!