Pamene maholide ali pa ife tonse timadziwa zomwe ziri pa menyu: chokoleti, chokoleti, ndi chokoleti chochuluka! Pamene tikulankhulana ndi tsiku la Khirisimasi ndikulimbikitsana ndi zikondwerero za Chaka ndi Chaka, mwinamwake mudakhala ndi chokoleti cha chipatso chokoleti, chokoleti chosakaniza, truffles, ndi keke yagilo. Ndili ndi tsiku la Valentine masiku asanu ndi limodzi pambuyo pa Khirisimasi (kodi mungakhulupirire ?!), tinaganiza kuti inali nthawi yabwino yophunzira "Chocolate 101".
Kwa zaka zambiri, ofufuza afufuza zotsatira za thanzi labwino izi (ndithudi, pamene amadya mopitirira malire) ndipo potsirizira pake afika pamapeto otsirizawa: chokoleti chamdima chiri ndi ubwino wambiri wathanzi. Ndife otchuka mafani a chokoleti cha mdima (ndipo tachiphatikizanso ngati imodzi mwa mapamwamba khumi), kotero tilembera mndandanda wa mapindu ake a umoyo ndi njira zabwino zokondwera ndi zokoma zake.
Zoona Zokhudza Antioxidants
Chokoleti cha mdima chimapangidwa kuchokera ku kaka, ufa umene umachokera ku nyemba za kakao zomwe zimakula m'madera ozizira. Koka ndi gwero la flavonoids, makamaka epicatechins ndi procyanidins (yesani kunena kuti mainawo amatchulidwa katatu mofulumira!). Ma flavonoids ameneŵa ndi a gulu lotchedwa polyphenols ndipo ndizoopsa kwambiri zomwe zimateteza maselo anu kuti asawonongeke. Chitetezochi chingathandize kuteteza ukalamba, mitundu yosiyanasiyana ya khansa komanso matenda owopsa a mtima ndi matenda a mtima.
Zina zowonjezera za polyphenols zimaphatikizapo vinyo wofiira, tiyi, ndi zipatso-nkhani zimangokhala bwinoko, zabwino?
Zoona Zokhudza Moyo wa Moyo
Chokoleti cha mdima chomwecho chimakhala ndi zotsatira zabwino pa nkhuku. Kafukufuku wasonyeza kuti chokoleti chamdima chingathandize kukula kwa mitsempha yofunikira, motero kuteteza kukanika koopsa.
Kafukufuku wofanananso apeza kuti chokoleti chamdima chimapangitsa kuti vasomotility (kuthamanga kwa magazi) komanso kuteteza mabala oopsa. Kuwonjezera apo, kumwa mowa wa chokoleti kumatha kuchulukitsa kuchuluka kwa HDL ("cholesterol wabwino") m'magazi anu pomwe panthawi imodzimodziyo imachepetsa LDL ("cholesterol choipa").
Tsopano, ena a inu mwina mukuganiza, "Kodi chokoleti muli mafuta odzaza?" Ndiwe kulondola-izo zimatero. Ngakhale kuti mitundu yambiri ya mafuta okhutira akhala akugwirizanitsa ndi thanzi labwino la mtima chifukwa amatha kukweza LDL ndi cholesterol chonse m'magazi, chimodzi mwa mitundu yambiri ya chokoleti, stearic acid, alibe zotsatira. Ngakhale kufufuza ku stearic acid kukuchitidwabe, sikutheka kuti ndi imodzi mwa mafuta odzaza "anthu oipa." Khalani maso!
Zoona Zokhudza Zakudya Zamthupi
Mukufunikira zowonjezereka? Chokoleti cha mdima ndi magwero abwino kwambiri a magnesium ndi mkuwa, kupereka maperesenti 9 peresenti ndi 30 peresenti ya zakudya zopatsa thanzi (RDA).
Magnesium ndi ofunika kwambiri popanga mphamvu ndi mapuloteni, ndipo mkuwa amafunika kuti ubongo umakula komanso shuga imayambitsa matenda. Chifukwa chake, zakudya zomwe zimapezeka zabwino zonse zimakhudza thanzi lathu lonse.
Chokoleti cha mdima ndi chitsimikizo chabwino cha chitsulo, potaziyamu, ndi fiber , kotero ... kudya!
Nanga Bwanji Chokako Mkaka?
Kotero, tsopano ife timakhala ngati Debbie Downer. Chokoleti cha mavitamini sichikhala ndi thanzi labwino monga chokoleti chakuda. Mitundu yosiyanasiyana ya mdima imakhala ndi chokopa cha mkaka kawiri kapena katatu, ndipo ufa wowawa ndizofunika kwambiri pazinthu zonse za thanzi. Choncho, pitani ku mitundu yovuta nthawi zambiri.
Choco-LOT of Opportunities
Mukusowa njira zochepa zosangalatsa zomwe mungakwaniritsire kumdima? Yesani izi:
- Gwirani chophika cha chokoleti chakuda pa ulendo wanu wotsatira! Pezani 70 peresenti kapena khola zambiri kuti mupeze zofunikira zathanzi . Zindikirani: yang'anani kukula kwa kukula; Ounce 1 (pafupi kukula kwa khadi la ngongole) ndi woyenera kutumikira pa makilogalamu pafupifupi 150.
- Mmalo mokondwera ndi ol olat oalmeal, sakanizani mu ufa wa kakao. Pazipunikila 1 mpaka 2 pa chikho cha ½ cha oat ndizo zonse zomwe mukusowa.
- Kwa chakudya chamtundu wotsatira wa banja lanu, mkwapulirani fondue yanga yakuda ya Chokoleti Ndi Zipatso Zatsopano. Chifukwa chokoleti chamdima ndi zipatso zonse zimakhala zochokera ku polyphenols, mukupatsani thupi lanu mankhwala oposa antioxidant!
> Zotsatira:
> Corti, R., Flammer, AJ, Hollenberg, NK & Luscher, TF (2009). Katemera ndi thanzi la mtima. Kuyendayenda, 119, 1433 - 1441.
> Flammer, AJ, Hermann, F., Sudano, I., Spieker, L., Hermann, M., Cooper, KA, Serafini, M., Luscher, TF, Ruschitzka, F., Noll, G. & Corti, R. (2007). Chokoleti cha mdima chimapangitsa kuti phokoso likhale lopweteka komanso limachepetsa mapulogalamu a reactivity. Circulation, 116 (21), 2376-2382.
> Katz, DL, Doughty, K. & Ali, A. (2011). Koko ndi chokoleti mu umoyo wa anthu ndi matenda. Antioxidants & Redox Sign, 15 (10), 2779 - 2811.