Selokhu kwaqalwa ukuqwashisa ngemikhuba emihle, ukusetshenziswa kukashokoledi omnyama kuye kwanda kakhulu. Kunezinkulumo eziningi mayelana nephesenti le-cocoa okufanele ube nalo ukuze libe sezingeni eliphezulu empilweni, yiziphi okufanele sizixoshe nokuthi singazethula kanjani osukwini lwethu nosuku. Ngoba yebo, singadla ushokoledi nsuku zonke futhi akuyona inkinga ngesisindo somzimba wethu.
Ukusetshenziswa njalo kwalokhu kudla kuthuthukisa impilo yenhliziyo nokusebenza kwengqondo. Ushokoledi ugcwele ama-antioxidants afana namacatechin nama-procyanidin, amavithamini A, B, i-calcium, insimbi, i-magnesium, i-phosphorus, ithusi, i-potassium, ngisho ne-folic acid. Singathola ngisho nomnikelo we-fiber kanye ne-vitamin B1.
Amanani wokudla okunempilo
Uma sithenga ushokoledi omnyama wekhwalithi onokuqukethwe okuphezulu kwe-cocoa (ngaphezu kuka-80%), khona-ke unomsoco impela. Iqukethe inani elihloniphekile le-fiber encibilikayo futhi ilayishwe amaminerali. Ithebhulethi ye-100-gram kashokoledi omnyama no-70-85% we-cocoa iqukethe:
- 11 amagremu we-fiber
- U-67% yenani lansuku zonke lensimbi
- U-58% yenani lansuku zonke le-magnesium
- 89% yenani lethusi lansuku zonke
- U-98% Wenani Lansuku zonke leManganese
Ngaphezu kwalokho, ine-potassium eningi, i-phosphorus, i-zinc ne-selenium. Vele, amagremu ayi-100 yinani elikhulu impela futhi akuyona into okufanele siyidle nsuku zonke. Lezi zakhi zomsoco nazo ziza nama-calories angu-600 kanye nenani elilinganiselwe likashukela. Ngenxa yalesi sizathu, ushokoledi omnyama usetshenziswa kangcono ngokulinganisela.
Iphrofayili ye-acid enamafutha kakhokho kanye noshokoledi omnyama nayo inhle. Amafutha ahlanganisa ikakhulukazi i-oleic acid (amafutha anempilo enempilo atholakala emafutheni omnqumo), i-stearic kanye ne-palmitic acid. I-Stearic acid inomphumela ongathathi hlangothi ku-cholesterol yomzimba. I-Palmitic acid ingakhuphula amazinga e-cholesterol, kodwa yenza kuphela ingxenye yesithathu yengqikithi yamakholori asuka emafutheni.
Ushokoledi omnyama uqukethe nezinto ezivuselelayo ezifana ikhofi futhi i i-theobromine, kodwa mancane amathuba okuthi kusigcine siphapheme ebusuku, njengoba inani le-caffeine lincane kakhulu uma liqhathaniswa nekhofi.
Izinzuzo
Kunconywa ushokoledi omnyama ngaphezu kwalowo oxutshwe nobisi noma ngephesenti elincane le-cocoa. Imiphumela yayo emihle empilweni ihlobene kakhulu nayo.
Okuqukethwe okuphezulu kwama-antioxidants
Ubhontshisi kakhokho ongaphekiwe, ungakacutshungulwa, uphakathi kokudla okunemiklomelo eminingi kwezake zahlolwa. Ushokoledi omnyama ulayishwe izinhlanganisela eziphilayo ezisebenza ngokwebhayoloji futhi zisebenza njengama-antioxidants. Lokhu kufaka phakathi ama-polyphenols, ama-flavanols, nama-catechin, phakathi kwabanye. Olunye ucwaningo lwabonisa ukuthi ukhokho kanye noshokoledi omnyama kwakunomsebenzi we-antioxidant omningi, ama-polyphenols, nama-flavanols kunanoma yisiphi esinye isithelo esihloliwe, esihlanganisa ama-blueberries ne-açai.
Sizohlale sibhekisela ku-cocoa, okuwukuthi impushana engenawo ushukela owengeziwe noma amafutha. Amaphesenti aphezulu e-cocoa ithebhulethi enayo, kuyoba nempilo engcono. I-cocoa inikeza kuze Izikhathi ezingama-40 ngaphezulu kwama-antioxidants kunama-blueberries, aphethwe yi-polyphenolic compounds, eyenza umsebenzi obalulekile ekulweni nokucindezeleka okwenziwe nge-oxidative.
Lokhu kucindezeleka kuthinta ukuthuthukiswa kwezifo ezithile zenhliziyo (ukukhuluphala, isifo sikashukela), umdlavuza noma ukuphazamiseka kwe-neurodeergenerative. Ngakho ngokudla okusesilinganisweni salokhu kudla singanciphisa ingozi yokuhlupheka okuvela kukho.
Kuyi-anticoagulant ephelele
Kukhona ucwaningo oluthi ukwakheka kwamahlule kungavinjelwa, kanye nokuba nomthelela ngokunenzuzo ukusebenza kwenhliziyo. Kwezokwelapha, ihlukaniswa njengento i-anticoagulant. Okusho ukuthi, kunesibopho "sokuhlanza" imithambo ngenxa ye-flavonoids. Lokhu kusho ukuthi igazi aliqini kakhulu futhi i-oxidation yamaseli ibambezelekile.
Ama-flavanol akushokoledi omnyama angashukumisa i-endothelium, ulwelwesi lwemithambo, ukukhiqiza i-nitric oxide. Omunye wemisebenzi ye-nitric oxide ukukhombisa imithambo ukuthi iphumule, okunciphisa ukumelana nokugeleza kwegazi futhi ngenxa yalokho. kwehlisa umfutho wegazi.
Ucwaningo oluningi olulawulwayo lubonisa ukuthi ukhokho kanye noshokoledi omnyama kungathuthukisa ukugeleza kwegazi kanye nomfutho wegazi ophansi, nakuba imiphumela ngokuvamile imnene. Uma kubhekwa umehluko omkhulu phakathi kwezifundo ngalesi sihloko, kuyacaca ukuthi ucwaningo olwengeziwe luyadingeka.
Inezinto ezivuselelayo
Kukhona abathi wukudla okuvusa amadlingozi, nakuba ukuze sifinyelele kulelo zinga kufanele sisuthiswe ukhokho. Elikuqukethe yizinto ezivuselelayo, nakuba zimnene kakhulu. I-Theobromine, i-caffeine ne-phenylethylamine Baphethe lokhu kushukumisa, okwenza ingqondo inake kakhulu futhi sibe nesimo sengqondo esingcono. Ingabe kuyiqiniso ukuthi lungathatha indawo yocansi?
Ithuthukisa ukusebenza kwengqondo
Kuyiqiniso ukuthi izifundo eziningi ze-cocoa zibhekisela kakhulu ezinzuzweni zayo zenhliziyo, kodwa futhi kutholakale ukuthi kuthuthukisa ukusebenza kwengqondo. Ukudla njalo ushokoledi omnyama kuhlotshaniswa nempendulo engcono ekuhlolweni kwe-neuropsychological. Baqinisekisa ukuthi ithuthukisa inkumbulo yendawo ebonakalayo, inkumbulo yokusebenza nokuskena.
Kungathuthukisa nokusebenza kobuchopho bakho. Ucwaningo olulodwa lwabonisa ukuthi ukudla i-cocoa eningi ku-flavonoid izinsuku ezingu-5 kuthuthukisa ukugeleza kwegazi ebuchosheni. I-cocoa ingaphinde ithuthukise kakhulu ukusebenza kwengqondo kubantu abadala asebekhulile abanokukhubazeka okuncane kokuqonda. Kungathuthukisa nokukhuluma ngokushelelayo kanye nezici ezihlukahlukene eziyingozi zesifo.
Khulisa i-cholesterol enhle
Ukusetshenziswa kukashokoledi omnyama kungase kuthuthukise izici ezimbalwa ezibalulekile zengozi yesifo senhliziyo. Esifundweni esilawulwayo, i-cocoa powder itholakale inciphisa kakhulu i-LDL (embi) i-cholesterol ene-oxidized. Iphinde yandisa i-HDL futhi yehlisa inani le-LDL kubantu abane-cholesterol ephezulu.
I-Oxidized LDL isho ukuthi i-cholesterol ye-LDL isabela ngama-radicals mahhala. Lokhu kwenza inhlayiya ye-LDL ngokwayo isebenze futhi ikwazi ukulimaza ezinye izicubu, njengolwelwesi lwemithambo yenhliziyo. Kunengqondo kakhulu ukuthi i-cocoa yehlisa i-LDL ene-oxidized. Iqukethe inqwaba yama-antioxidants anamandla afinyelela egazini futhi avikele ama-lipoprotein emonakalweni we-oxidative.
Ama-flavanols kashokoledi omnyama angase futhi ukunciphisa ukumelana ne-insulin, okungenye ingozi evamile yezimo ezifana nesifo senhliziyo nesifo sikashukela. Nokho, ushokoledi omnyama nawo uqukethe ushukela, okungaba nomphumela ophambene.
Izingozi ezingaba khona
Izinzuzo zezempilo zikashokoledi omnyama zivela ngokuyinhloko kuma-flavanols akhona ku-cocoa solids. Kodwa-ke, okuqukethwe kwe-flavonoid kuyahlukahluka phakathi kwemikhiqizo kashokoledi omnyama. Izindlela zokucubungula nazo ziyahluka phakathi kwabakhiqizi futhi lokhu kungathinta okuqukethwe kwe-flavonoid kashokoledi.
Asikho isidingo esingokomthetho sokuthi abakhiqizi bakashokoledi babike okuqukethwe kwe-flavonoid emikhiqizweni yabo. Kodwa-ke, imikhiqizo kashokoledi omnyama enephesenti eliphezulu lokuqinile kwe-cocoa kufanele ngokuvamile ibe nama-flavanol amaningi.
Nakuba ushokoledi omnyama uqukethe ama-antioxidants namaminerali anenzuzo, futhi uvame ukuba ne- ushukela namafutha amaningi, okwenza kube nzima kakhulu amakholori amaningi. Ushokoledi omnyama uqukethe amafutha ebhotela le-cocoa, eliqukethe ikakhulukazi amafutha agcwele angenampilo. Ngakho-ke, abantu kufanele bazame ukunciphisa ukudla kwabo ushokoledi omnyama ukuze bagweme ukudla ama-calories amaningi, amafutha, noshukela.
Ngokuvamile, ushokoledi omnyama uqukethe ushukela omncane kunobisi noshokoledi omhlophe. Ngakho-ke emnyama enamaphesenti aphezulu okuqinile kwe-cocoa ngokuvamile iqukethe ushukela omncane nakakhulu. Okuqukethwe ushukela kuyahlukahluka phakathi kwabakhiqizi bakashokoledi, ngakho-ke kuhle ukuthi uhlole ilebula lokudla okunomsoco.
Inani elinconyiwe
Iqiniso lokuthi kungukudla okunempilo akusho ukuthi kufanele sizigxilise kukho ukuze sithuthukise izinzuzo zako. Ochwepheshe batusa ukuthatha phakathi kuka-7 no-20 amagremu kakhokho (ama-ounces ambalwa) nsuku zonke, kodwa hhayi ithebhulethi eyodwa. Futhi, ngiyakuqinisekisa ukuthi ithebhulethi enokuqukethwe kwe-cocoa ephezulu ayimnandi kakhulu, njengaleyo exutshwe nobisi noshukela.
I-cocoa ingase iqukathe cadmium, okuwuketshezi oluyingozi ezinso futhi kubhekwa njenge-carcinogenic. Ngaphezu kwakho konke, ingatholakala kukhokho waseNingizimu Melika, njengoba izitshalo zikhula enhlabathini enentaba-mlilo.
Akukho futhi okumele ukwesabe inqobo nje uma udla ngokulingana.