Apo mazororo ari pamusoro pedu isu tose tinonyatsoziva zviri pane menyu: chokoti, chokoti, nezvimwe chokoleti! Sezvatinotaura kuZuva reKrisimasi uye tinokurudzirana nemitambo yeHanukkah uye yeGore Idzva, iwe unogona kunge wakazadzwa necookie chip cookie, chokoti inopisa, truffles, uye yule log cake. Nezuva raValentine chete mazuva makumi mashanu mushure meKrisimasi (iwe unogona kuzvitenda ?!), takafunga kuti yaiva nguva yakanakisisa ye "Chocolate 101" chidzidzo.
Kwemakore, vatsvakurudzi vatsvaga hutano hwehutano hunonaka (zvechokwadi, kana huchidyiwa muhuwandu) uye pakupedzisira wakazosvika pakugumisa kunotevera: chokoti cheshoko ine hutano hwakawanda hunobatsira. Isu tiri mavheti makuru etikoroti (uye takatowedzerawo seimwe yepamusoro-soro ye-10 superfoods), saka tanyora urongwa hwehutano hwehutano uye nzira dzinonaka dzekunakidzwa nekudya kwayo.
Chokwadi Pamusoro peAntioxidants
Chokotiti yerima inogadzirwa kubva kucocoa, pfupa yakabviswa kubva kukocoa nyemba inokura mumhepo ine mvura. Kocoo inowanikwa pfuma ye flavonoids, kunyanya eperedchins uye procyanidins (edza kuti iwo mazita katatu kaviri!). Aya flavonoids ndeyeboka rinonzi polyphenols uye ndiro rakanyanya antioxidants rinodzivirira masero ako kubva pakukuvara. Idziviriro inogona kubatsira kudzivirira kukwegura, marudzi akasiyana ekenza uye nengozi yemwoyo uye zvirwere zvepfungwa.
Mamwe mavara emapolpheno anosanganisira vhinhire tsvuku, tei, uye majiroti-nhau dzinongowedzera zviri nani uye zviri nani, zvakarurama?
Chokwadi Pamusoro Pepfungwa Utano
Chokotiro yerima zvakafanana ine migumisiro yakanaka pamiti yedu. Zvidzidzo zvakaratidza kuti chocolate yakasvibiswa inogona kubatsira kuwedzera hupamhi hwemashoko anokosha, nekudzivirira dambudziko rekugadzirisa dambudziko.
Ongororo yakafanana yakawanawo kuti chocolate yakasvibira inowedzera vasomotility (kunyanya kufamba kweropa) uye inodzivirira mapepa eplatelet ane ngozi. Mukuwedzera, kushandiswa kwetikoroti yakasviba kunogona kuwedzera huwandu hweHDL ("zvakanaka cholesterol") muropa rako panguva imwechete iyo ichideredza LDL ("bad cholesterol").
Zvino, vamwe venyu vangave muchifunga, "Kokoti haina mafuta ane mafuta akawanda here?" Uri kutaura zvakanaka-zvinodaro. Kunyange zvazvo marudzi akawanda emafuta akazara akabatanidzwa nehutano hwehutano hwepfungwa nokuti vanogona kukwidziridza LDL uye cholesterol yakazara muropa, rimwe remhando dzakanyanya muchokoti, stearic acid, haina mhinduro idzi. Kunyange zvazvo kutsvakurudza ku stearic acid kuchiri kuitiswa, hazvizovi imwe yemafuta akazara "varume vakaipa." Ramba uchitarisa!
Chokwadi Pamusoro Pemagetsi
Unoda zvakanyanya kugutsikana here? Chocolate tsvuku ine hukuru hunobva mumagesium uye mhangura, inopa anenge 9 muzana uye 30 muzana yezvipo zvekudya zvinokurudzirwa (RDA), pamwe chete, mune 100-calori inoshumira.
Magnesium inokosha pakugadzira magetsi uye mapuroteni, uye mhangura inodiwa pakukura kweuropi uye glucose metabolism. Nokudaro, zvikafu zvinokonzerwa nemakemikari zvose zvinokosha kune utano hwedu hwose.
Chocolate tsvuku uyewo yakanaka yesimbi, potasium, uye fiber , saka ... kudya!
Ko Zvakadini Nekisi Chokoti?
Saka, iye zvino tava zvimwe zveDebbie Downer. Chokoti yehuchi haina hutano hwakafanana nehocoti yakasviba. Mhando dzakasvibirira dzine mbiri kusvika katatu chiyero chekoco semukati chokoti, uye iyi pfumbu inorwadza ndiyo inokosha kune dzose dzakarongwa nezvehutano huripo. Nokudaro, enda kumarudzi akasiyana-siyana nguva yakawanda.
A Choco-ZVA yemikana
Unoda nzira shomanana dzinofadza dzokugadzirisa pane rima? Edza izvi mazano:
- Tora bhora re chocolate tsvuku pane rako rinotevera raifamba rwendo! Tarisa makumi manomwe kubva muzana kana kocoka yakawanda kuti uwane zvakawanda zvehutano hunobatsira . Cherechedzai: rambai makatarisa kushumira masimba; 1 ounce (pamusoro pehukuru hwekadhi rechikwereti) yakakodzera kushumira pamakori anenge 150 makoriyori.
- Panzvimbo yekufadzwa neef ol 'oatmeal, fungai mune imwe poda yecocoa. Inenge 1 kusvika ku 2 mashupuni pamakisi ega ega yeaat ndiyo yose yaunoda.
- Nokuda kwekudya kwemhuri yenyu inotevera kana kuputika, shamhudza My Dark Chocolate Fondue ne Fresh Fruit. Nokuti chokoti yakasviba uye majikiji zvose zviri zviviri zvakakosha zvepolphenols, iwe uchava uri kupa mumuviri wako kaviri kero ye antioxidant simba!
> Sources:
> Corti, R., Flammer, AJ, Hollenberg, NK & Luscher, TF (2009). Cocoa uye utano hwemwoyo. Kurwisana, 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). Chokotikiti yerima inowedzera koronary vasomotion uye inoderedza platelet reactivity. Kurongeka, 116 (21), 2376-2382.
> Katz, DL, Doughty, K. & Ali, A. (2011). Kocoo uye chokoti muhutano hwevanhu uye zvirwere. Antioxidants & Redox Chiratidzo, 15 (10), 2779 - 2811.