Izinzuzo Zoshokoledi Omnyama - Ingabe Ushokoledi Omnyama Wehlisa Isisindo?

Ushokoledi, othandwa yiwo wonke umuntu kusuka ku-7 kuya ku-70, ube yindaba yocwaningo oluningi. Ushokoledi omnyama, owaziwa nangokuthi ushokoledi omnyama wagxila. Imiphumela yocwaningo ibijabulisa abathandi bakashokoledi nalabo abathi “angikwazi ukuyeka ushokoledi ngisho noma ngidla ukudla”. Kuthiwa inqobo nje uma kwenziwa ukukhetha okufanele futhi kudliwe ngamanani amancane, kuwukudla okufanele kudliwe nsuku zonke futhi kunezinzuzo eziningi zezempilo. Izinzuzo zikashokoledi omnyama zibonakala njengokusheshisa ukugeleza kwegazi, ukuvikela ezifweni zenhliziyo, ukuvimbela umdlavuza, ukuqinisa ubuchopho ngisho nokunikeza injabulo.

Kuwukudla okunomsoco okungaba nomthelela omuhle empilweni yethu. Ikhiqizwe kusuka embewini yesihlahla sikakhokho, ushokoledi ungomunye wemithombo engcono kakhulu yama-antioxidants.

Yini I-Dark Chocolate?

Ushokoledi omnyama ukhiqizwa ngokungeza amafutha noshukela kukhokho. Ihlukile kushokoledi wobisi ngoba ayinalo nhlobo ubisi. Inani likashukela kushokoledi omnyama lincane kunezinye ushokoledi, kodwa indlela yokulungiselela iyafana. Ukuze uqonde ukuthi ushokoledi umnyama noma cha, kuyadingeka ukubheka isilinganiso se-cocoa. Oshokoledi abanokuqukethwe kwe-cocoa okungama-70% noma ngaphezulu bamnyama.

Ivelu Enomsoco Kashokoledi Omnyama

Ushokoledi omnyama onekhwalithi yokuqukethwe kwe-cocoa uqukethe inani eliphezulu le-fiber namaminerali. Inani lokudla okunomsoco we-70 amagremu kashokoledi omnyama oqukethe u-85-100% we-cocoa kanje;

• I-fiber: 11 amagremu 
• Insimbi: 67% ye-RDI
• I-Magnesium: 58% we-RDI
• Ithusi : 89% ye-RDI
• IManganese: 98% we-RDI

Futhi iqukethe i-potassium, i-phosphorus, i-zinc ne-selenium. Yiqiniso, amagremu angu-100 yisamba esikhulu futhi akuyona into ongayidla nsuku zonke. Amakhalori ku-100 amagremu kashokoledi omnyama onoshukela ophakathi nawo wonke lawa manutrients ibe 600.

I-cocoa kanye noshokoledi omnyama kunephrofayili enhle kakhulu mayelana nama-fatty acids. Iqukethe amanani amancane amafutha e-polyunsaturated kanye namafutha agcwele kanye ne-monounsaturated. Ngesikhathi esifanayo, uma kuqhathaniswa nekhofi, okuqukethwe kwayo i-caffeine nezikhuthazi ezifana ne-theobromine zikhona ngamanani amancane.

Izinzuzo Zoshokoledi Omnyama

• Iqukethe ama-antioxidants anamandla

Ushokoledi omnyama uqukethe izinhlanganisela eziphilayo ezisebenza ngokwebhayoloji futhi zisebenza njengama-antioxidants. Lezi ama-polyphenols, ama-flavanols, amakatekhini. Ushokoledi omnyama uboniswe ukuthi ucebile kulezi zinhlanganisela, njengama-polyphenols nomsebenzi we-antioxidant. amajikijolo futhi inezindawo ezinamandla zokulwa ne-antioxidant kune-acai.

• Isheshisa ukugeleza kwegazi

Ama-flavols akushokoledi omnyama ashukumisa imithambo ukuthi ikhiqize i-nitric oxide, igesi. Omunye wemisebenzi ye-nitric oxide ukuthumela amasignali emithanjeni ukuze uphumule; lokhu kwehlisa ukumelana nokugeleza kwegazi ngakho-ke umfutho wegazi nawo wehliswa.

• Ivikela ku-LDL oxidation

Ukudla ushokoledi omnyama kuqeda ezinye zezinto ezingase zikubeke engcupheni yesifo senhliziyo. Yehlisa kakhulu i-cholesterol ye-LDL ene-oxidized. Iphinde inyuse i-HDL cholesterol.

• Ivikela ezifweni zenhliziyo

Izinhlanganisela ezikushokoledi omnyama zivikela i-LDL oxidation. Ngokuhamba kwesikhathi, lokhu kuvumela ukunciphisa i-cholesterol edluliselwa emithanjeni kanye nengozi ephansi yesifo senhliziyo.

• Ivikela umdlavuza

I-cocoa iqukethe i-polyphenol Antioxidants ne-antioxidant properties. I-Polyphenol Antioxidants ivikela umzimba kuma-radicals mahhala. Lesi sivikelo sibambezela inqubo yokuguga futhi sivikele ngisho nomzimba kumdlavuza nesifo senhliziyo.

• Inikeza injabulo

Ukudla ushokoledi omnyama kunciphisa ingcindezi ngokuvusa ama-endorphin, njengokuzivocavoca. Ngamafuphi, kukwenza uzizwe ujabule.

• yehlisa ushukela wegazi

Ukudla ushokoledi omnyama kwehlisa ushukela wegazi. I-cocoa polyphenols kushokoledi omnyama ithinta ngqo ukumelana ne-insulin futhi inciphisa ingozi yesifo sikashukela.

• Ivikela impilo yamathumbu

Amagciwane awusizo emathunjini abilisa ushokoledi omnyama futhi akhiqize izinhlanganisela ezilwa nokuvuvukala. I-cocoa flavanols ikhulisa kakhulu ukukhula kwamagciwane atholakala emathunjini. 

• Izinzuzo zikashokoledi omnyama ebuchosheni

Ushokoledi omnyama uthuthukisa ukusebenza kobuchopho. Ocwaningweni olwenziwe namavolontiya, kutholwe ukuthi labo abadla i-cocoa enokuqukethwe okuphezulu kwe-flavonol bathuthukisa ukugeleza kwegazi ebuchosheni ngemuva kwezinsuku ezi-5.

Kakao iphinde ithuthukise kakhulu ukusebenza kwengqondo kubantu asebekhulile abanokukhubazeka kwengqondo. Inikeza ukushelela komlomo. Esinye sezizathu ezenza i-cocoa ithuthukise ukusebenza kobuchopho ngesikhathi esifushane ukuthi iqukethe izinto ezivuselelayo ezifana ne-caffeine ne-theobromine.

Izinzuzo zikashokoledi omnyama esikhumbeni

Izinhlanganisela ze-bioactive kushokoledi omnyama zisiza ukuvikela isikhumba. Ama-Flavonols avikela emonakalweni welanga. Ithuthukisa ukugeleza kwegazi esikhumbeni futhi ikhulise ukugeleza kwesikhumba.

Izinzuzo ushokoledi omnyama izinwele

Ushokoledi omnyama unothe nge-cocoa. I-cocoa iqukethe ama-proanthocyanidins aziwa ngokukhuthaza ukukhula kwezinwele. Ezifundweni zamagundane, ama-proanthocyanidin atholakale enza isigaba se-anagen sokukhula kwezinwele. I-Anagen iyisigaba sokukhula esisebenzayo sezinwele zezinwele, lapho i-follicle yezinwele ihlukana khona ngokushesha.

Ungawukhetha Kanjani Ushokoledi Omnyama Onempilo Nekhwalithi?

Iningi loshokoledi abadayiswa bemnyama emakethe abamnyama. Kufanele ukhethe ikhwalithi enemibala ephilayo nemnyama enokuqukethwe kwe-cocoa okungama-70% noma ngaphezulu. Ushokoledi omnyama uqukethe inani elincane likashukela, ngokuvamile inani elincane. Lapho ushokoledi uba mnyama, ushukela uyancipha.

Ushokoledi owenziwe ngezithako ezimbalwa ungcono kakhulu. Ushokoledi omnyama uhlale unotshwala kashokoledi noma ukhokho njengesithako sokuqala. Abanye bangasebenzisa izithasiselo ezifana ne-cocoa powder nebhotela likakhokho. Lezi izengezo ezamukelekayo kushokoledi omnyama.

Ngezinye izikhathi ezinye izithako zingangezwa ukuze kwandiswe ukubukeka kwayo, ukunambitheka kanye nempilo yeshalofu. Ezinye zalezi zinto azinangozi, kanti ezinye zingathinta kabi izinga likashokoledi jikelele. Izithako ezilandelayo zingangezwa kushokoledi omnyama:

• ushukela
• lecithin
• ubisi
• amakha
• amafutha e-trans

amafutha e-trans Ungathengi ushokoledi omnyama oqukethe Ngoba la mafutha ayisici esibalulekile sobungozi bezifo zenhliziyo. Nakuba kuvamile ukwengeza amafutha e-trans kushokoledi, abakhiqizi ngezinye izikhathi bayengeza ukuze bandise impilo yeshalofu. Hlola uhlu lwesithako ukuze uqiniseke ukuthi ushokoledi awunawo amafutha. Uma amafutha e-hydrogenated noma ingxenye ye-hydrogenated ekhona, aqukethe amafutha e-trans.

Izingozi Zoshokoledi Omnyama

• Ukukhathazeka: Ngenxa yokuqukethwe kwe-caffeine kukashokoledi omnyama, kungabangela ezinye izinkinga ezifana nokukhathazeka uma usetshenziswe ngokweqile. Ngakho-ke, kufanele idliwe ngokulinganisela.

• I-Arrhythmia: Ushokoledi omnyama unezinzuzo ezinkulu zenhliziyo. Kodwa-ke, i-caffeine equkethe ingabangela ukushaya kwenhliziyo okungajwayelekile kubantu abazwelayo. Olunye ucwaningo lubonisa ukuxhumana phakathi kukashokoledi, i-caffeine, kanye ne-arrhythmias.

• Ukukhulelwa nokuncelisa: Kwabesifazane abakhulelwe nabancelisayo, ushokoledi omnyama (kanye nabanye oshokoledi) uphephile ngamanani ajwayelekile. Ungayisebenzisi ngokweqile (ngenxa yokuqukethwe kwe-caffeine). Yidla ngokulinganisela.

• Ezinye izinkinga ezingaba khona nge-caffeine: I-caffeine ekushokoledi omnyama ingase futhi ibe yimbi kakhulu izimo ezilandelayo (abantu abanalezi zimo kufanele badle ushokoledi omnyama ngokulinganisela):

• Uhudo
• I-glaucoma
• Umfutho wegazi ophezulu
• i-irritable bowel syndrome
• I-osteoporosis

Uyini Umehluko Phakathi Koshokoledi Omnyama Noshokoledi Wobisi?

Ushokoledi omnyama unokuqukethwe kwe-cocoa okuningi. Ushokoledi wobisi wenziwa ikakhulukazi ngezinto eziqinile zobisi. Ushokoledi omnyama uyababa kancane, awufani nomzala wawo onobisi.

Ingabe Ushokoledi Omnyama Unayo I-caffeine?

Iqukethe i-caffeine eningi kunoshokoledi wobisi ojwayelekile. Lokhu kungenxa yokuqukethwe okuphezulu kwe-cocoa kushokoledi omnyama.

Ingabe Ushokoledi Omnyama Wehlisa Isisindo?

Ushokoledi omnyama uwukudla okunempilo ngoba uqukethe izinhlanganisela ezizuzisayo ezifana nama-polyphenols, ama-flavanols nama-catechin. Kuyindaba yokufuna ukwazi ukuthi ukudla okunjalo okuwusizo kuyasiza ekunciphiseni isisindo.

Ushokoledi Omnyama Wehlisa Kanjani Isisindo?

Ushokoledi omnyama unezinzuzo eziningi ezingase zibe khona zokulahlekelwa isisindo;

• Ithuthukisa ukuzwela kwe-insulin.
• Kunciphisa isifiso sokudla.
• Ithuthukisa isimo sengqondo ngokulawula amahomoni okucindezeleka.
• Isheshisa imetabolism.
• Yehlisa amafutha omzimba.
• Kunciphisa ukuvuvukala okubangela ukukhuluphala.

Izinto okufanele uzicabangele lapho udla ushokoledi omnyama ukuze unciphise umzimba

Nakuba ushokoledi omnyama unikeza ukuncipha kwesisindo, kufanele udliwe ngokuqapha.

• Okokuqala, ushokoledi omnyama unamafutha amaningi nama-calories. Amagremu angu-28 kashokoledi omnyama aqukethe ama-calories angu-155 kanye namagremu angu-9 amafutha.
• Ezinye izinhlobo zikashokoledi omnyama ziqukethe amanani aphezulu kashukela angaba yingozi empilweni. Ngaphezu kokwandisa inani lamakholori kulo mkhiqizo, ushukela udala izinkinga zempilo ezingapheli njengesifo sesibindi, isifo senhliziyo, nesifo sikashukela.

Ngakho-ke, phakathi nesigaba sokulahlekelwa isisindo, thatha ushokoledi omnyama wekhwalithi enhle futhi ungawudlulisi. Ukuze uthole imiphumela engcono kakhulu, ungadli ngaphezu kwamagremu angu-30 ngesikhathi bese ukhetha imikhiqizo ephansi kushukela owengeziwe futhi equkethe okungenani u-70% we-cocoa.

Ingabe Ushokoledi Omnyama Ukwenza Uthole Isisindo?

Uma isetshenziswe ngokweqile, ingabangela ukukhuluphala. Ushokoledi omnyama unama-kilojoule amaningi. Isilinganiso samagremu angu-30 kashokoledi omnyama ngosuku ukusetshenziswa okwanele.

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