Izinzuzo Eziqinisekisiwe Zezempilo Eziyi-7 Zashokolethi Omnyama

-Delile

• 1. Unomsoco kakhulu
• 2. Umthombo Onamandla we-Antioxidants
• 3. Kwangathi Kungathuthukisa Ukugeleza Kwegazi Nengcindezi Yegazi Ephansi
• 4. Iphakamisa i-HDL futhi ivikele i-LDL Kusuka ku-Oxidation
• 5. Kunganciphisa Ubungozi Bezifo Zenhliziyo
• 6. Kwangathi Ungavikela Isikhumba Sakho Elangeni
• 7. Kungathuthukisa Umsebenzi WeBongo
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ushokoledi omnyama ulayishwe izakhamzimba ezingathinta impilo yakho.

Yenziwe ngembewu yesihlahla se-cocoa, ingenye yemithombo engcono kakhulu yama-antioxidants emhlabeni.

Ucwaningo lukhombisa ukuthi ushokoledi omnyama (hhayi ishukela) ungathuthukisa impilo yakho futhi wehlise ubungozi besifo senhliziyo.

Lo mbhalo ubuyekeza izinzuzo zezempilo eziyi-7 zoshokoledi omnyama noma ukhokho osekelwa yisayensi.

1. Unomsoco kakhulu

Uma uthenga ushokoledi omnyama osezingeni eliphakeme ngokuqukethwe kukakhokho okuphezulu, empeleni kunempilo impela.

Iqukethe inani elifanele le-fiber encibilikayo futhi ilayishwe ngamaminerali.

Ibha ka-100-gram yoshokholethi omnyama eno-70-85% cocoa uqukethe (1):

• 11 amagremu wefayibha
• Ama-67% we-RDI ngensimbi
• I-58% ye-RDI ye-magnesium
• I-89% ye-RDI yethusi
• Ama-98% we-RDI yama-manganese
• Ibuye ibe ne-potassium eningi, i-phosphorus, i-zinc ne-selenium

Vele, ama-gramu ayi-100 (ama-ounces ama-3.5) inani elikhulu ngokwanele hhayi into okufanele uyidle nsuku zonke. Zonke lezi zakhi zomzimba nazo ziza nama-calories angama-600 kanye nenani elilinganiselwe likashukela.

Ngalesi sizathu, ushokoledi omnyama usetshenziswa kangcono ngokulinganisela.

Iphrofayili enamafutha e-cocoa noshokoledi omnyama nayo inhle kakhulu. Amafutha agcwele kakhulu futhi anama-monounsaturated, anamafutha amancane we-polyunsaturated.

Iqukethe nezikhuthazi ezifana ne-caffeine ne-theobromine, kepha akunakwenzeka ukuthi ikugcine uphapheme ebusuku njengoba inani le-caffeine lincane kakhulu uma liqhathaniswa nekhofi.

Isifinyezo Ushokoledi omnyama wekhwalithi ucebile nge-fiber, i-iron, i-magnesium, ithusi, i-manganese namanye amaminerali ambalwa.

2. Umthombo Onamandla we-Antioxidants

I-ORAC imelela “umthamo wokumunca umoya-mpilo onamandla.” Kuyisilinganiso somsebenzi we-antioxidant wokudla.

Ngokuyinhloko, abacwaningi babeka inqwaba yama-radicals wamahhala (amabi) ngokumelene nesampula lokudla futhi babone ukuthi ama-antioxidants ekudleni angakwazi kanjani "ukuvimbela" ama-radicals.

Ukubaluleka kokuzalwa kwamanani we-ORAC kuyabuzwa, ngoba kukalwa kuthubhu yokuhlola futhi kungenzeka kungabi nomphumela ofanayo emzimbeni.

Kodwa-ke, kufanelekile ukusho ukuthi ubhontshisi we-cocoa ongavuthiwe, ongalungisiwe ungaphakathi kokudla okushaya amagoli okuphezulu okuhloliwe.

Ushokoledi omnyama ulayishwe ngama-organic compounds asebenza ngokwebhayoloji futhi asebenza njengama-antioxidants. Lokhu kufaka phakathi ama-polyphenols, ama-flavanols nama-catechins, phakathi kokunye.

Ucwaningo oluthile lukhombise ukuthi ukhokho noshokoledi omnyama unemisebenzi eminingi ye-antioxidant, ama-polyphenols nama-flavanols kunanoma yiziphi ezinye izithelo ezihloliwe, ezibandakanya amajikijolo aluhlaza okwesibhakabhaka nama-acai berries (2).

Isifinyezo Ukhokho noshokoledi omnyama unezinhlobonhlobo zama-antioxidants anamandla. Eqinisweni, banokuningi kunendlela yokudla okuningi.

3. Kwangathi Kungathuthukisa Ukugeleza Kwegazi Nengcindezi Yegazi Ephansi

Ama-flavanols akushokholethi omnyama angavuselela i-endothelium, ulwelwesi lwemithambo, ukukhiqiza i-nitric oxide (NO) ().

Omunye wemisebenzi ka-NO ukuthumela amasiginali emithanjeni yokuphumula, eyehlisa ukumelana nokuhamba kwegazi ngakho-ke inciphisa umfutho wegazi.

Ucwaningo oluningi olulawulwayo lukhombisa ukuthi i-cocoa noshokoledi omnyama kungakhuphula ukugeleza kwegazi kanye nomfutho wegazi ophansi, yize imiphumela ivame ukuba mncane (,,,).

Kodwa-ke, isifundo esisodwa kubantu abane-high blood pressure asibonisanga mphumela, ngakho-ke thatha konke lokhu ngohlamvu lukasawoti ().

Isifinyezo Izinhlanganisela ze-bioactive ku-cocoa zingathuthukisa ukugeleza kwegazi emithanjeni futhi kudale ukwehla okuncane kodwa ngokwezibalo okuphawulekayo kumfutho wegazi.

4. Iphakamisa i-HDL futhi ivikele i-LDL Kusuka ku-Oxidation

Ukudla ushokoledi omnyama kungathuthukisa izici eziningana ezibalulekile zesifo senhliziyo.

Esifundweni esilawulwayo, i-cocoa powder itholakale ukuthi yehlisa kakhulu i-cholesterol ene-LDL emadodeni. Iphinde yanda i-HDL futhi yehlisa inani eliphelele le-LDL kulabo abane-cholesterol ephezulu ().

I-LDL ene-oxidized isho ukuthi i-LDL ("embi" cholesterol) isabele ngama-radicals amahhala.

Lokhu kwenza inhlayiya ye-LDL uqobo isebenze futhi ikwazi ukulimaza ezinye izicubu, njengolwelwesi lwemithambo esenhliziyweni yakho.

Kunengqondo ngokuphelele ukuthi ukhokho wehlisa i-LDL ene-oxidized. Iqukethe inqwaba yama-antioxidants anamandla angena egazini futhi avikele ama-lipoprotein ekulimaleni kwe-oxidative (,,).

Ushokoledi omnyama unganciphisa nokumelana ne-insulin, okungenye yezinto eziyingozi ezivamile ezifweni eziningi njengesifo senhliziyo nesifo sikashukela (,).

Isifinyezo Ushokoledi omnyama uthuthukisa izinto eziningana ezibalulekile eziyingozi ezifweni. Yehlisa ukuthambekela kwe-LDL kumonakalo we-oxidative ngenkathi inyusa i-HDL futhi ithuthukisa ukuzwela kwe-insulin.

5. Kunganciphisa Ubungozi Bezifo Zenhliziyo

Amakhemikhali akushokholethi omnyama abonakala evikela kakhulu i-oxidation ye-LDL.

Ngokuhamba kwesikhathi, lokhu kufanele kubangele ukuthi i-cholesterol engaphansi kakhulu ifakwe emithanjeni yegazi, okuholele engcupheni ephansi yesifo senhliziyo

Eqinisweni, izifundo eziningana zokubheka isikhathi eside zibonisa ukuthuthuka okukhulu.

Ocwaningweni lwabesilisa asebekhulile abangama-470, kwatholakala ukuthi i-cocoa inciphisa ubungozi bokufa ngenxa yesifo senhliziyo ngokwehla ngama-50% esikhathini esiyiminyaka eyi-15 ().

Olunye ucwaningo luveze ukuthi ukudla ushokoledi amahlandla amabili noma ngaphezulu ngesonto kwehlise amathuba okuba ne-plaque ebaliwe emithanjeni ngo-32%. Ukudla ushokoledi kaningi akunamthelela ().

Futhi olunye ucwaningo lukhombisile ukuthi ukudla ushokoledi omnyama ngaphezu kwezikhathi ezi-5 ngeviki kwehlise ubungozi besifo senhliziyo ngo-57% ().

Vele, lezi zifundo ezintathu ziyizifundo zokubheka, ngakho-ke azikwazi ukufakazela ukuthi kwakuyi-chocolate eyanciphisa ubungozi.

Kodwa-ke, njengoba inqubo yezinto eziphilayo yaziwa (umfutho wegazi ophansi kanye ne-LDL ene-oxidized), kuyacaca ukuthi ukudla njalo ushokoledi omnyama kunganciphisa ubungozi besifo senhliziyo.

Isifinyezo Izifundo zokubheka zikhombisa ukwehla okukhulu ebungozini besifo senhliziyo phakathi kwalabo abadla ushokoledi omkhulu.

6. Kwangathi Ungavikela Isikhumba Sakho Elangeni

Amakhemikhali e-bioactive ngoshokoledi omnyama nawo angaba mahle esikhunjeni sakho.

Ama-flavonol angavikela ekulimaleni kwelanga, athuthukise ukugeleza kwegazi esikhunjeni futhi andise ukuminyana kwesikhumba kanye ne-hydration ().

Umthamo omncane we-erythemal (MED) ubuncane bemisebe ye-UVB edingekayo ukudala ubomvu esikhumbeni amahora angama-24 ngemuva kokuvezwa.

Kwisifundo esisodwa sabantu abangama-30, i-MED iphindwe kabili ngemuva kokudla ushokoledi omnyama ophakeme kuma-flavanols amasonto ayi-12 ().

Uma uhlela ukuvakasha olwandle, cabanga ukulayisha ushokoledi omnyama emasontweni nasezinyangeni ezedlule.

Isifinyezo Ucwaningo lukhombisa ukuthi ama-flavanols avela ku-cocoa angakhuphula ukugeleza kwegazi aye esikhunjeni futhi alivikele ekulimaleni kwelanga.

7. Kungathuthukisa Umsebenzi WeBongo

Izindaba ezimnandi azikapheli. Ushokoledi omnyama nawo ungathuthukisa ukusebenza kwengqondo yakho.

Olunye ucwaningo lwamavolontiya anempilo lubonise ukuthi ukudla i-cocoa ephezulu ye-flavanol izinsuku ezinhlanu kuthuthukise ukugeleza kwegazi kuya ebuchosheni ().

Ukhokho ungabuye futhi uthuthukise kakhulu ukusebenza kwengqondo kubantu asebekhulile abanokukhubazeka kwengqondo. Kungathuthukisa ukukhuluma ngokushelelayo kanye nezici eziningana zobungozi besifo, kanye ().

Ngokwengeziwe, i-cocoa iqukethe izinto ezikhuthazayo ezifana ne-caffeine ne-theobromine, okungaba yisizathu esiyinhloko sokuthi kungani ingathuthukisa ukusebenza kobuchopho esikhathini esifushane ().

Isifinyezo Ukhokho noma ushokoledi omnyama ungathuthukisa ukusebenza kobuchopho ngokwandisa ukugeleza kwegazi. Iqukethe nezikhuthazi ezifana ne-caffeine ne-theobromine.

Okusemqoka

Kunobufakazi obuningi bokuthi i-cocoa inganikeza izinzuzo ezinamandla zezempilo, ivikela ikakhulukazi isifo senhliziyo.

Vele, lokhu akusho ukuthi kufanele uphume uphele udle ushokoledi omningi nsuku zonke. Isalayishwe ama-calories futhi kulula ukudla ngokweqile.

Mhlawumbe ube nesikwele noma amabili ngemuva kwesidlo sakusihlwa bese uzama ukuwajabulela. Uma ufuna izinzuzo zecocoa ngaphandle kwama-calories kushokholethi, cabanga ngokwenza ukhokho oshisayo ngaphandle kokhilimu noma ushukela.

Futhi qaphela ukuthi ushokoledi omningi emakethe awunampilo.

Khetha izinto zekhwalithi - ushokoledi omnyama onokuqukethwe okungu-cocoa okungu-70% noma ngaphezulu. Ungahle ufune ukubheka lo mhlahlandlela wokuthi ungayithola kanjani ushokoledi omnyama omuhle kakhulu.

Amashokolethi amnyama aqukethe ushukela, kepha amanani ngokuvamile mancane futhi ushokoledi umnyama, ushukela omncane ozoba nawo ube mnyama.

Ushokoledi ungokunye kokudla okumbalwa okunambitha okumangalisayo ngenkathi unikeza izinzuzo ezibalulekile zezempilo.

Ungathenga ushokoledi omnyama kuma-grocers asendaweni noma ku-inthanethi.