Izibonelelo zeTshokolethi Emnyama-Ngaba Itshokholethi Emnyama Ilahlekelwa Ubunzima?

I-Chocolate, ethandwa ngumntu wonke ukusuka kwi-7 ukuya kwi-70, ibe ngumxholo wophando oluninzi. Itshokholethi emnyama, ekwabizwa ngokuba yitshokholethi emnyama wagxila kwi. Iziphumo zophando zazikholisa abathandi betshokolethi kunye nabo bathi "andikwazi ukuyeka itshokolethi nokuba ndiyayitya". Kuxelwa ukuba logama nje ukhetho olufanelekileyo lwenziwa kwaye ludliwe ngomlinganiselo omncinci, kukutya okufuneka kutyiwe yonke imihla kwaye kuneenzuzo ezininzi zempilo. Izibonelelo zetshokholethi emnyama zivela njengokukhawulezisa ukuhamba kwegazi, ukukhusela kwizifo zentliziyo, ukuthintela umhlaza, ukomeleza ingqondo kunye nokunika ulonwabo.

Kukutya okunesondlo okunokuyichaphazela kakuhle impilo yethu. Iveliswe kwimbewu yomthi we-cocoa, itshokolethi yenye yezona zinto zibalaseleyo ze-antioxidants.

Yintoni Itshokholethi Emnyama?

Itshokholethi emnyama iveliswa ngokugalela amanqatha kunye neswekile kwikoko. Yohlukile kwitshokholethi yobisi kuba ayinabisi kwaphela. Isixa seswekile kwitshokolethi emnyama ingaphantsi kunezinye iitshokolethi, kodwa indlela yokulungiselela iyafana. Ukuqonda ukuba i-tshokoleta imnyama okanye ayikho, kuyimfuneko ukujonga umlinganiselo we-cocoa. Iitshokolethi ezinomxholo we-cocoa we-70% okanye ngaphezulu zimnyama.

Ixabiso leSondlo leTshokoledi emnyama

Itshokholethi emnyama enomxholo wecocoa esemgangathweni iqulethe izixa eziphezulu zefiber kunye neeminerali. Ixabiso lezondlo ze-70 grams zetshokolethi emnyama equkethe i-85-100% ye-cocoa ngolu hlobo lulandelayo;

• Ifayibha: 11 grams 
• Intsimbi: 67% yeRDI
• I-Magnesium: i-58% ye-RDI
• Ubhedu : 89% ye-RDI
• IManganese: 98% yeRDI

Kwakhona iqulethe i-potassium, i-phosphorus, i-zinc kunye ne-selenium. Ngokuqinisekileyo, i-100 grams isixa esikhulu kwaye asiyonto onokuyidla yonke imihla. Iikhalori kwi-100 grams yetshokolethi emnyama kunye nomxholo weswekile ophakathi kunye nazo zonke ezi zondlo yi600.

I-cocoa kunye netshokolethi emnyama ineprofayili egqwesileyo ngokubhekiselele kwi-fatty acids. Iqulethe ixabiso elincinci lamafutha e-polyunsaturated kunye namafutha ahluthayo kunye ne-monounsaturated. Ngexesha elifanayo, xa kuthelekiswa nekhofi, umxholo wayo icaffeine kunye nezivuseleli ezifana ne-theobromine zikhona ngokwexabiso elingaphantsi.

Iinzuzo zeChocolate emnyama

• Iqulethe i-antioxidants enamandla

Itshokholethi emnyama iqulethe iikhompawundi eziphilayo ezisebenza ngokwebhayoloji kwaye zisebenze njenge-antioxidants. Ezi iipolyphenols, i-flavanols, i-catechins. Itshokholethi emnyama ibonakaliswe ukuba isityebi kule mixube, njenge-polyphenols kunye nomsebenzi we-antioxidant. iiblueberries kwaye ineepropathi ezinamandla ze-antioxidant kune-acai.

• Ikhawulezisa ukuhamba kwegazi

Iiflavoli zetshokholethi emnyama zivuselela imithambo ukuba ivelise i-nitric oxide, igesi. Omnye wemisebenzi yenitric oxide kukuthumela imiqondiso kwimithambo ukuze iphumle; oku kwehlisa ukuxhathisa kokuhamba kwegazi kwaye ngoko ke uxinzelelo lwegazi luyathotywa.

• Ikhusela kwi-LDL oxidation

Ukutya itshokolethi emnyama kuphelisa ezinye zezinto ezinokukubeka emngciphekweni wesifo sentliziyo. Iyanciphisa kakhulu i-cholesterol ye-LDL ene-oxidized. Ikwanyusa i-cholesterol ye-HDL.

• Ikhusela kwizifo zentliziyo

Iikhompawundi kwitshokolethi emnyama zikhusela kwi-LDL oxidation. Ekuhambeni kwexesha, oku kuvumela ukunciphisa i-cholesterol edluliselwe kwi-arteries kunye nomngcipheko omncinci wesifo senhliziyo.

• Ikhusela kumhlaza

I-cocoa iqulethe i-polyphenol antioxidants eneempawu ze-antioxidant. I-Polyphenol antioxidants ikhusela umzimba kwiiradicals zamahhala. Olu khuselo luthoba isantya sokwaluphala luze lukhusele nomzimba kumhlaza nakwizifo zentliziyo.

• Inika ulonwabo

Ukutya itshokolethi emnyama kunciphisa uxinzelelo ngokubangela i-endorphins, njengokuzilolonga. Ngamafutshane, kukwenza uzive wonwabile.

• yehlisa iswekile yegazi

Ukutya itshokolethi emnyama kwehlisa iswekile yegazi. I-cocoa polyphenols kwitshokolethi emnyama ichaphazela ngokuthe ngqo ukunganyangeki kwe-insulin kunye nokunciphisa umngcipheko wesifo seswekile.

• Ikhusela impilo yamathumbu

Iibhaktheriya eziluncedo emathunjini zibilisa itshokolethi emnyama kwaye zivelise iikhompawundi ezichasene nokudumba. I-cocoa flavanols ikwandisa kakhulu ukukhula kweebhaktheriya eziluncedo zamathumbu. 

• Izibonelelo zetshokholethi emnyama kwingqondo

Itshokholethi emnyama iphucula ukusebenza kwengqondo. Kuphononongo oluqhutywe ngamavolontiya, kwafunyaniswa ukuba abo badla i-cocoa enomxholo ophezulu we-flavonol baphucula ukuhamba kwegazi kwingqondo emva kweentsuku ze-5.

kakhokho ikwaphucula kakhulu imisebenzi yengqondo kubantu abadala abakhubazekileyo ngokwasengqondweni. Ubonelela ngokuthetha ngokutyibilikayo. Esinye isizathu sokuba i-cocoa iphucule ukusebenza kwengqondo kwixesha elifutshane kukuba iqulethe izinto ezikhuthazayo ezifana ne-caffeine kunye ne-theobromine.

Iinzuzo zetshokolethi emnyama yesikhumba

Iikhompawundi ze-bioactive kwitshokholethi emnyama zinceda ukukhusela ulusu. I-Flavonols ikhusela umonakalo welanga. Iphucula ukuhamba kwegazi esikhumbeni kwaye ikhulise ukumanzisa kwesikhumba.

Iinzuzo zetshokolethi emnyama kwizinwele

Itshokholethi emnyama ityebile kwikoko. I-cocoa iqulethe i-proanthocyanidins eyaziwayo ekukhuthazeni ukukhula kweenwele. Kwizifundo ngeempuku, iproanthocyanidins ifunyenwe ukuba ikhuthaze isigaba se-anagen sokukhula kweenwele. I-Anagen yinqanaba elisebenzayo lokukhula kweenwele zeenwele, apho i-follicle yeenwele ihlukana ngokukhawuleza.

Ungayikhetha njani iChocolate emnyama esempilweni kunye nesemgangathweni?

Uninzi lwetshokholethi ezithengiswa zimnyama emarikeni azikho mnyama. Kufuneka ukhethe umgangatho wezinto eziphilayo kunye nombala omnyama kunye ne-70% okanye ngaphezulu kwe-cocoa umxholo. Itshokholethi emnyama iqulethe isixa esincinci seswekile, ngokuqhelekileyo isixa esincinci. Itshokolethi emnyama, iyancipha umxholo weswekile.

Iitshokholethi ezenziwe ngezithako ezimbalwa zezona zilungileyo. Itshokholethi emnyama ihlala inotywala betshokolethi okanye ikoko njengesithako sokuqala. Abanye banokusebenzisa izongezo ezifana ne-cocoa powder kunye nebhotela yekoko. Ezi zongezo ezamkelekileyo kwitshokolethi emnyama.

Ngamanye amaxesha ezinye izithako zingongezwa ukwandisa ukubonakala kwayo, incasa kunye nobomi beshelufu. Ezinye zezi zinto azinabungozi, ngelixa ezinye zinokuchaphazela kakubi umgangatho opheleleyo wetshokolethi. Ezi zithako zilandelayo zingongezwa kwitshokholethi emnyama:

• sugar
• Lecithin
• ubisi
• amavumba
• amafutha trans

amafutha trans Musa ukuthenga itshokolethi emnyama equlathe Ngenxa yokuba la mafutha ngumngcipheko obalulekileyo wezifo zentliziyo. Nangona kungaqhelekanga ukongeza i-trans fat kwitshokolethi, ngamanye amaxesha abavelisi bayongeza ukuba bandise ubomi bayo beshelufu. Jonga uluhlu lwezithako ukuze uqiniseke ukuba itshokolethi ayinamafutha. Ukuba i-hydrogenated okanye ioli e-hydrogenated ekhoyo ikhona, iqulethe i-fat fat.

Iingozi zeChocolate Emnyama

• Ixhala: Ngenxa yesiqulatho se-caffeine yetshokholethi emnyama, inokubangela ezinye iingxaki ezifana nokuxhalaba xa idliwe kakhulu. Ngoko ke, kufuneka isetyenziswe ngokumodareyitha.

• IArrhythmia: Itshokholethi emnyama ineenzuzo ezinkulu zentliziyo. Nangona kunjalo, i-caffeine equlethweyo inokubangela ukubetha kwentliziyo okungaqhelekanga kubantu abanobuthathaka. Olunye uphando lubonisa ikhonkco phakathi kwetshokholethi, icaffeine, kunye ne-arrhythmias.

• Ukukhulelwa kunye nokuncancisa: Kubafazi abakhulelweyo nabancancisayo, itshokholethi emnyama (kunye nezinye iitshokholethi) ikhuselekile kwiimali eziqhelekileyo. Musa ukuyigqithisa (ngenxa yomxholo we-caffeine). Yidla ngokumodareyitha.

• Ezinye iingxaki ezinokubakho nge-caffeine: I-caffeine kwitshokholethi emnyama inokuthi ibe mandundu kwezi meko zilandelayo (abantu abanezi meko kufuneka batye itshokholethi emnyama ngokumodareyitha):

• Urhudo
• Iglaucoma
• Uxinzelelo lwegazi
• i-irritable bowel syndrome
• Unyango

Uthini Umahluko phakathi kweTshokolethi emnyama kunye neChocolate yobisi?

Itshokholethi emnyama inezinto ezininzi zekoko. Itshokholethi yobisi yenziwa ikakhulu kwizinto eziqinileyo zobisi. Itshokholethi emnyama iyakrakra kancinci, ngokungafaniyo nomzala wayo obisi.

Ngaba Itshokholethi Emnyama IneCaffeine?

Iqulethe caffeine ngaphezu itshokolethi yobisi eqhelekileyo. Oku kungenxa yomxholo wecocoa ephezulu kwitshokolethi emnyama.

Ngaba Itshokholethi Emnyama Yehla Ubunzima?

Itshokholethi emnyama kukutya okunempilo kuba iqulethe iikhompawundi ezinenzuzo ezifana ne-polyphenols, i-flavanols kunye ne-catechin. Kungumbandela wokufuna ukwazi ukuba ukutya okuluncedo okunjalo kunceda ukunciphisa umzimba.

I-Tshokolethi Emnyama Yehlisa Njani Ubunzima?

Itshokholethi emnyama ineenzuzo ezininzi ezinokubakho zokunciphisa umzimba;

• Iphucula ubuntununtunu kwi-insulin.
• Inciphisa umdla wokutya.
• Iphucula isimo sengqondo ngokulawula iihomoni zoxinzelelo.
• Ikhawulezisa imetabolism.
• Inciphisa amafutha omzimba.
• Iyanciphisa ukuvuvukala okubangela ubunzima.

Izinto ekufuneka uziqwalasele xa usebenzisa itshokolethi emnyama ukuze unciphise umzimba

Nangona itshokholethi emnyama inika ukwehla kobunzima, kufuneka isetyenziswe ngononophelo.

• Okokuqala, itshokolethi emnyama inamafutha amaninzi kunye neekhalori. I-28 grams yetshokolethi emnyama iqukethe iikhalori ezingama-155 kunye ne-9 grams yamanqatha.
• Ezinye iintlobo zetshokholethi emnyama ziqulethe izixa eziphezulu zeswekile ezinokuba yingozi empilweni. Ukongeza ekunyuseni inani leekhalori kule mveliso, iswekile ibangela iingxaki zempilo ezingapheliyo ezifana nesifo sesibindi, isifo senhliziyo kunye nesifo sikashukela.

Ke ngoko, ngexesha lenqanaba lokulahleka kwesisindo, thatha umgangatho olungileyo wetshokolethi emnyama kwaye ungayigqithisi. Ukufumana iziphumo ezilungileyo, ungadli ngaphezu kwe-30 grams ngexesha kwaye ukhethe iimveliso eziphantsi kweswekile eyongezelelweyo kwaye iqulethe ubuncinane i-cocoa ye-70%.

Ngaba Itshokholethi Emnyama Ikwenza Ufumane Ubunzima?

Ukuba idliwe ngokugqithiseleyo, inokubangela ukuzuza ubunzima. Itshokholethi emnyama iphezulu kwiikhalori. Umyinge we-30 grams yetshokolethi emnyama ngosuku isetyenziswe ngokwaneleyo.

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