Lezi Izinzuzo Zezempilo Ze-Cacao Zizokunika Ingqondo

-Delile

• Kuyini Ukhokho?
• Ukhokho Nutrition
• Izinzuzo Zezempilo zikakhokho
• Kwangathi Kunganciphisa Ubungozi Bomdlavuza
• Kwehlisa Ukuvuvukala
• Kuthuthukisa Impilo Yamathumbu
• Usekela Impilo Yenhliziyo
• Isiza Ukulawula Ushukela Wegazi
• Ithuthukisa Ukusebenza Kwengqondo
• Indlela yokukhetha ukhokho
• Ungawupheka Kanjani, Uwubhake futhi Uwudle Kanjani Ukhokho
• Buyekeza kwe-

Ukhokho ungukudla okukodwa kwemilingo. Ayisetshenziselwa ukwenza ushokoledi kuphela, kodwa igcwele ama-antioxidants, amaminerali, kanye nefayibha yokuqalisa. (Futhi futhi, kwenza ushokoledi.) Ngaphezu kwalokho, ukhokho utholakala ngezindlela ezahlukahlukene, okuwenza ube isithako se-pantry esihle kakhulu. Phambili, funda ngezinzuzo zempilo ukhokho, nokuthi ungadla kanjani.

Kuyini Ukhokho?

Isitshalo sekhokho - esaziwa nangokuthi isihlahla sikakhokho - isihlahla esishisayo esizalwa eMelika Ephakathi neseNingizimu. Ngenkathi "ukhokho" no "cocoa" kubhekiswa kusitshalo esisodwa futhi kuvame ukusetshenziswa ngokungafani, masinamathele "kukhokho" ukuya phambili.

Isihlahla sikakhokho sikhiqiza izithelo ezifana nekhabe ezibizwa ngokuthi ama-pods, ngayinye enezinhlamvu ezingu-25 kuya kwezingu-50 ezizungezwe i-pulp emhlophe, ngokusho kwesihloko esishicilelwe Imingcele kuSayensi Yezitshalo. Nakuba le pulp idliwa ngokuphelele, umlingo wangempela ungaphakathi kwembewu noma ubhontshisi. Ubhontshisi kakhokho ongahluziwe uyababa futhi unamantongomane, kodwa uma usucutshunguliwe, uthuthukisa lolo kunambitheka kweshokoledi. Ukusuka lapho, ubhontshisi ungenziwa njengemikhiqizo efana noshokoledi, uphawuda wekhokho, nama-cocoo nibs (aka cocoa beans ahlukaniswe izingcezu ezincane). Kubalulekile ukuqaphela: Ukhokho akuyona into efanayo ne-chocolate bar oyaziyo noyithandayo. Kunalokho, isithako senkanyezi eyinkanyezi esinesibopho sokunambitheka okumnandi kukashokoledi futhi, uma sikhona ngamanani aphezulu (~70% noma ngaphezulu), izinzuzo zawo zomsoco.

Ukhokho Nutrition

Ubhontshisi woCacao unikela ngama-fiber, amafutha we-monounsaturated ("good"), namaminerali afana ne-potassium, i-magnesium, nethusi, ngokusho kwe-athikili ephephabhukwini Imingcele Ye-Immunology. Ukhokho uphinde ugcwele ama-antioxidants, ngokusho kuka-Annamaria Louloudis, M.S., R.D.N., ingcweti yezokudla ebhalisiwe kanye nomsunguli weLouloudi Nutrition; Ibuye inikeze i-vitamin D, isakhi somzimba esibalulekile esisekela ukumunca i-calcium, ngokusho kokutholakele kumagazini I-Chemistry Yokudla. (Okuhlobene: Ngilangazelela Inkomishi Yalesi Siphuzo Esinongo Kashokholethi Ngokuyisisekelo Nsuku Zonke)

Ukondleka kokhokho kuncike ekutheni ubhontshisi ucubungulwa kanjani. Isibonelo, lapho ubhontshisi kakhokho uthosiwe emazingeni okushisa aphezulu, okuqukethwe kwe-antioxidant kuvame ukwehla, ngokusho kwe-athikili ephephabhukwini. Ama-antioxidants. Ukuze uthole umbono ojwayelekile walokho okukhokho, hlola iphrofayli yezakhi zezipuni ezintathu ze-cocoo nibs (ubhontshisi oqoshiwe, oqoshiwe), ngokusho koMnyango Wezolimo wase-United States:

• Ama-calories ayi-140
• 4 amagremu amaprotheni
• 7 amagremu amafutha
• 17 amagremu ama-carbohydrate
• 7 amagremu fiber
• 0 amagremu ushukela

Izinzuzo Zezempilo zikakhokho

Udinga esinye isizathu sokudla ushokoledi, iphutha, ukhokho? Nayi i-rundown yezinzuzo zezempilo ukhokho, ngokusho kochwepheshe nocwaningo.

Kwangathi Kunganciphisa Ubungozi Bomdlavuza

ICYMI ngenhla, ubhontshisi kakhokho ugcwele ama-antioxidants. "Ama-antioxidants avimbela ukusebenza kwama-radicals amahhala ngokuwenza angasebenzi kahle," kuchaza uLouloudis. Lokhu kuyisihluthulelo ngoba amazinga aphezulu ama-radicals mahhala angaholela ekulimaleni kwamangqamuzana kanye nokucindezeleka okwenziwe nge-oxidative, isici esikhulu ekuthuthukiseni izimo ezingapheli ezifana nomdlavuza nesifo senhliziyo. Ukhokho uqukethe "ama-antioxidants afana ne-epicatechin, i-catechin, nama-procyanidin," ayingxenye yenhlanganisela yezitshalo ebizwa ngokuthi ama-polyphenols, ngokusho kukaLouloudis. Ucwaningo lwelebhu yomdlavuza luphakamisa ukuthi lezi zinhlanganisela zinemiphumela enenzuzo ngokumelene nomdlavuza.Isibonelo, ucwaningo lwelebhu lwango-2020 luthole ukuthi i-epicatechin ingabhubhisa amangqamuzana omdlavuza webele; olunye ucwaningo lwe-2016 lwathola ukuthi i-cocoo procyanidins ingabulala amangqamuzana omdlavuza we-ovarian kumashubhu okuhlola. (Okuhlobene: Ukudla okune-Polyphenol-Rich Ukuqala Ukudla Namuhla)

Kwehlisa Ukuvuvukala

Ama-antioxidants kubhontshisi kakhokho angasiza ekulawuleni ukuvuvukala, ngokusho kwe-athikili ephephabhukwini Ubuhlungu Nokwelashwa. Lokhu kungenxa yokuthi ukucindezeleka okwenziwe nge-oxidative kungaba nomthelela ekuvuvukeni okungapheli, okwandisa ingozi yezifo ezifana nesifo sikashukela sohlobo 2 nesifo senhliziyo. Ngakho-ke, njengama-antioxidants ku-cocoa alwa nengcindezi ye-oxidative, angaphampa futhi amabhuleki ngokuvuvukala. Ngaphezu kwalokho, lawa ma-antioxidants nawo anganciphisa ukukhiqizwa kwamaprotheni aqala ukuvuvukala abizwa ngama-cytokines, ngaleyo ndlela anciphise ubungozi bokuvuvukala ukuqala, ngokusho kukaBansari Acharya, MA, RDN, isazi sokudla esidliwayo esibhalisiwe kuFood Love.

Kuthuthukisa Impilo Yamathumbu

Uhalela ushokoledi (futhi kanjalo, ukhokho)? Ungahle ufune ukuhamba namathumbu akho. Ama-polyphenols kubhontshisi wekhokho empeleni angama-prebiotic, ngokusho kwe-athikili kulo magazini Izakhamzimba. Lokhu kusho ukuthi "bondla" amagciwane amahle emathunjini akho, ukuwasiza ukuthi akhule futhi achume, okungakusiza ukuthi ugweme kokubili izinkinga zesikhashana nezingapheli zokugaya ukudla. Ngesikhathi esifanayo, ama-polyphenols angase asebenze ngokumelene namagciwane amabi esibelethweni sakho ngokuvimbela ukwanda kwawo noma ukuphindaphindeka. Ndawonye, ​​le miphumela isiza ukugcina ibhalansi ye-microbial emathunjini, okuyisihluthulelo sokusekela imisebenzi eyisisekelo njengokungavikeleki komzimba kanye ne-metabolism, ngokusho kwesihloko.. (Okuhlobene: Ungayithuthukisa Kanjani Impilo Yakho Yamathumbu - nokuthi Kungani Kubalulekile, Ngokusho Kwe-Gastroenterologist)

Usekela Impilo Yenhliziyo

Ngaphandle kokulwa nengcindezi ye-oxidative nokuvuvukala - abanikeli ababili besifo senhliziyo - ama-antioxidants akukhokho wobhontshisi akhipha i-nitric oxide, ekhuthaza i-vasodilation (noma ukunweba) kwemithambo yegazi lakho, kusho uSandy Younan Brikho, MDA, RD, isazi sokudla esidliwayo kanye nomsunguli weThe Isitsha sokudla okunomsoco. Ngokulandelayo, igazi lingageleza kalula, lisize ukwehlisa umfutho wegazi ophakeme (aka hypertension), isici esiyingozi esikhulu sesifo senhliziyo. Eqinisweni, ucwaningo lwango-2017 lwathola ukuthi ukudla ama-servings ayisithupha kashokoledi ngesonto kunganciphisa isifo senhliziyo nesifo sohlangothi. (Ocwaningweni, umuntu osebenzayo ulingana no-30 gram woshokoledi, olingana no-2 wezipuni zamashokholethi.) Kodwa linda, kukhona okuningi: iMagnesium, ithusi ne-potassium - konke okutholakala kukhokho - nakho kunganciphisa ubungozi yomfutho wegazi ophakeme kanye nesifo sokuqina kwemithambo yegazi, noma ukunqwabelana koqweqwe lwawo emithanjeni yakho eyaziwa ngokuthi luvimbela ukugeleza kwegazi, ngokusho kuka-Louloudis.

Isiza Ukulawula Ushukela Wegazi

Isifundo esishiwo ngenhla sango-2017 sathola nokuthi ushokoledi unganciphisa nengozi yesifo sikashukela futhi konke kubonga (ukumangala!) Ama-antioxidants kubhontshisi wekhokho, ngakho-ke, ushokoledi. ICacao flavanols (isigaba sama-polyphenols) sithuthukisa uketshezi lwe-insulin, i-hormone efaka ushukela kumaseli akho, ngokusho kwendatshana ephephabhukwini Izakhamzimba. Lokhu kusiza ukuzinzisa ushukela wegazi lakho, ukuwuvimbele ekushayeni. Lokhu kubalulekile ngoba amazinga kashukela aphakeme angapheli angakhuphula ubungozi besifo sikashukela. Ukhokho uqukethe nefayibha ethile, "[eyehlisa ijubane] ukumuncwa kwama-carbohydrate, ngaleyo ndlela kuzinzise amazinga kashukela futhi [ikunikeze] amandla amaningi azinze usuku lonke," kuphawula uLouloudis. Isibonelo, isipuni esisodwa nje se-cocoo nibs sinikeza cishe amagremu angu-2 wefayibha; lokho kucishe kube inani elifanayo le-fiber kubhanana owodwa ophakathi (ama-gramu ama-3), ngokusho kwe-USDA. Uma ushukela wakho wegazi ulawulwa futhi uzinze kakhudlwana (ngenxa yalokhu, i-fiber kanye nama-antioxidants kukhokho), yehlisa ingozi yokuba nesifo sikashukela.

Konke okushiwoyo, kubalulekile ukuthi wazi ukuthi imikhiqizo eminingi equkethe ukhokho (okusho ukuthi imishayo yamashokholethi wendabuko) nayo ifake ushukela, ongakhuphula amazinga eglucose egazini lakho. Uma unesifo sikashukela noma isifo sikashukela sangaphambi kwesifo sikashukela, qaphela lapho uthenga imikhiqizo kakhokho efana noshokoledi, weluleka uLouloudis, otusa futhi ukuthi uthintane nodokotela wakho ngezincomo ezithile ukuze uqiniseke ukuthi ugcina ushukela wegazi lakho ubheke ngangokunokwenzeka. (Okuhlobene: Indlela Isifo Sikashukela Esingasiguqula Ngayo Isikhumba Sakho - nokuthi Yini Ongayenza Ngayo)

Ithuthukisa Ukusebenza Kwengqondo

Ngokuzayo lapho ingqondo yakho idinga ukucoshwa, thatha umkhiqizo kakhokho ofana noshokoledi omnyama. Ngaphezu kokuqukethe i-caffeine encane, ubhontshisi wekhokho ungomunye wemithombo ecebe kakhulu ye-theobromine, ikhompiyutha evuselela isimiso sezinzwa esiyinhloko, ngokusho kwe-athikili IBritish Journal Yezemithi Yezokwelapha(BJCP). Ucwaningo lwango-2019 luthole ukuthi ushokoledi omnyama (oqukethe ukhokho ongu-50 kuya ku-90%) ubonakala uthuthukisa ukusebenza kwengqondo; Abaphenyi bacabanga ukuthi lokhu kungenzeka kungenxa ye-psychostimulant theobromine kushokholethi.

Ngakho-ke, i-theobromine ne-caffeine zisebenza kanjani, ncamashi? Zombili lezi zinhlanganisela ziphazamisa ukusebenza kwe-adenosine, ikhemikhali elikwenza uzele, ngokusho kwendatshana ephephabhukwini Imingcele ku-Pharmacology. Nasi isivumelwano: Uma uvukile, amangqamuzana ezinzwa asebuchosheni bakho enza i-adenosine; i-adenosine ekugcineni iqoqa futhi ibophele kuma-adenosine receptors, okwenza ube nobuthongo, ngokusho kweJohn Hopkins University. I-Theobromine ne-caffeine vimba i-adenosine kusukela ekubophezeleni kuya kuma-receptors, ikugcina uphapheme futhi uqaphile.

I-epicatechin ekhokho nayo ingasiza, futhi. Ukucindezeleka okwenziwe nge-oxidative kungalimaza amangqamuzana ezinzwa, okufaka isandla ekwandeni kwezifo ze-neurodegenerative ezifana nesifo i-Alzheimer's, ngokusho kocwaningo olushicilelwe ephephabhukwini I-Molecular Neurobiology. Kepha, ngokusho kocwaningo olungenhla kulo magazini I-BJCP, i-epicatechin (i-antioxidant) ingase ivikele amangqamuzana ezinzwa emonakalweni we-oxidative, okungase kunciphise ingozi yesifo se-neurodegenerative futhi isize ekugcineni ubuchopho bakho buqinile.

Manje, uma uzwela kuzikhuthazi ezifana nekhofi, ungahle uthande ukuhamba kalula kukhokho. Akukhona nje kuphela ukuthi ukhokho ungumthombo wemvelo we-caffeine, kodwa i-theobromine eku-cocoa ingabangela ukwanda kwenhliziyo kanye nekhanda elibuhlungu ngemithamo ephezulu (cabanga: eduze ne-1,000 mg), ngokusho kocwaningo lwephephabhuku. I-Psychopharmacology. (Okuhlobene: I-Caffeine Engakanani Ingaphezulu Kakhulu?)

Indlela yokukhetha ukhokho

Ngaphambi kokuthi uye esitolo futhi uthenge ushokoledi wempilo yonke, kungasiza ukuqonda Kanjani Imikhiqizo yokhokho iyacutshungulwa futhi ifakwe ilebula. Ngale ndlela, ungazulazula kangcono kwizincazelo zomkhiqizo bese ukhetha into engcono kakhulu yokuvuna izinzuzo zezempilo ukhokho nokuncamelayo kokuthandayo.

Okokuqala, yazi ukuthi "ukhokho" kanye "nococoa" amagama afanayo; zingukudla okufanayo okuvela esitshalweni esisodwa. Amagama awakhombisi ukuthi umkhiqizo ucutshungulwe noma walungiswa kanjani, ongathinta ukunambitheka kokugcina nokuqukethwe kokudla (ngaphezulu ngezansi). Ngakho-ke, ngokuvamile, ubhontshisi we-cocoa ucutshungulwa kanjani? Wonke ukhokho uqala ubhontshisi uhambo lwawo ngokuvutshelwa, isinyathelo esibalulekile ekuthuthukiseni ukunambitheka kwawo kweshokoledi yakudala. Abakhiqizi basusa ubhontshisi obumbozwe u-pulp emabhodweni, bese bewumboza ngamahlamvu kabhanana noma bawafake emabhokisini okhuni, kuchaza u-Gabrielle Draper, umpheki wamakhekhe e-Barry Callebaut. Imvubelo namagciwane (okutholakala ngokwemvelo emoyeni) adla ku-pulp kakhokho, okwenza ukuthi uginindela lubile. Le nqubo yokuvubela ikhipha amakhemikhali, angena kubhontshisi kakhokho bese eqala ukusabela okwakha umbala onsundu kanye neflavour kashokoledi, ngokocwaningo olushicilelwe Isayensi Yokudla Nokudla Okunempilo. Ukuvutshelwa kuphinde kukhiqize ukushisa, kubangele ukuba uginindela wehle futhi uconse ubhontshisi; ubhontshisi bese usomiswa elangeni, kusho uDraper.

Uma sebomile, abakhiqizi abaningi bosa ubhontshisi wekhokho phakathi kuka-230 kuya ku-320 ° F nangemizuzu emihlanu kuya kwengu-120, ngokusho kwendatshana ephephabhukwini Ama-antioxidants. Lesi sinyathelo sinciphisa amabhaktheriya angaba yingozi (isb. Salmonella) ezivame ukutholakala kubhontshisi kakhokho (okugazisiwe), kuchaza uDraper. Ukugazinga futhi kunciphisa ukubaba futhi kuthuthukisa lokho kunambitheka kashokoledi omnandi, omanzisa emlonyeni. Okuwukuphela kwempendulo, ngokusho kocwaningo? Ukosa kancane kunciphisa okuqukethwe yi-antioxidant kukakhokho, ikakhulukazi ngezikhathi eziphakeme nangezikhathi zokupheka ezinde, ngaleyo ndlela wehlise izinzuzo ongaba nazo osanda kufunda ngazo.

Nakhu lapho izinto ziba khona ukubheda kancane: Yize kunesikhathi esincane sokuwosa kanye namazinga okushisa ukunciphisa izingqinamba ze-microbiological, inqubo ngqo yokuwosa ihluka kakhulu kumthengisi, kusho u-Eric Schmoyer, umphathi omkhulu wephrojekthi yocwaningo nentuthuko eBarry Callebaut. Ukuphathwa Kwezokudla Nezidakamizwa nakho akunayo incazelo ejwayelekile yokuthi yini "ukuthosa" okubandakanya, kungeza uDraper. Ngakho-ke, izinkampani ezahlukahlukene zingosa ubhontshisi wazonoma yikuphi phakathi kwamathempeli nesikhathi esishiwo ngenhla futhi basabiza imikhiqizo yabo ngokuthi "ukhokho" kanye / noma "ukhokho."

Njengoba imikhiqizo equkethe ukhokho ikhangiswa ngokuthi "icutshungulwe kancane? Kwezinye izinkampani, lokhu kungasho ukufudumeza ubhontshisi wabo ngesikhathi esiphansi (isb. Ekugcineni okuphansi kwalolo banga olungu-230 kuya ku-320 ° F) ukubulala amabhaktheriya ayingozi ngenkathi kugcinwa izakhamzimba nokunambitheka okumunyu Iphrofayli - kodwa futhi, wonke umkhiqizi wehlukile, kusho uSchmoyer. Ezinye izinkampani zingakweqa ngokuphelele ukufudumeza (ukugcina izakhamzimba) bese zisebenzisa ubhontshisi ongavuthiwe ukwenza imikhiqizo kakhokho, ezingayichaza ngokuthi "ziluhlaza." Kepha ngaphandle kokuqukethwe okunomsoco, le mikhiqizo engavuthiwe ingaba nezingqinamba ezithile.Khumbula: Ukucubungula ukushisa kunciphisa ubungozi bezinkinga ze-microbiological.Ngokuthi iNational Confectioners Association Chocolate Council izwakalise ukukhathazeka ngemikhiqizo kashokoledi eluhlaza ngenxa yokuthi ingahle ibe khona Salmonella ukungcoliswa. Lokho kusho ukuthi, uma ufuna ukudla ukhokho oluhlaza, ngaso sonke isikhathi kuwumqondo omuhle ukubonisana nodokotela wakho ngaphambi kokuluma, ikakhulukazi uma unesistimu yomzimba yokuzivikela ekhubazekile noma isimo esandisa ubungozi bokuba nesifo esihlobene nokudlaukutheleleka.

Ngakho-ke, kusho ukuthini konke lokhu kuwe? Esitolo, ungavumeli ilebula likakhokho / cocoa likulahle, njengale migomo ungakwenzi khombisa ukuthi ubhontshisi kakhokho wawosiwe kanjani. Kunalokho, funda incazelo yomkhiqizo noma uye kuwebhusayithi yenkampani ukuze ufunde mayelana nezindlela zabo zokucubungula, ikakhulukazi njengoba izincazelo "zokugazingiwa," "okucutshungulwe kancane," kanye "nokuluhlaza" azihambisani emhlabeni kakhokho. (Okuhlobene: Amaresiphi Okubhaka Okunempilo Asebenzisa I-cocoa Powder)

Ungahlola futhi uhlu lwezithako ukuze uthole ukuthi umkhiqizo wadalwa kanjani. Esitolo, ukhokho utholakala kakhulu njengoshokoledi onzima, ongaqukatha ezinye izithako ezinjengobisi noma iswidi. Ungathola ushokoledi njengemigoqo, ama-chips, ama-flakes, kanye neziqu. Oshokoledi abahlukene baqukethe amanani ahlukahlukene kakhokho, abhalwe njengamaphesenti (okungukuthi "amaphesenti angu-60 kakhokho"). U-Louloudis uphakamisa ukuthi afune imikhiqizo ebhalwe ukuthi "ushokoledi omnyama," oqukethe okuqukethwe ukhokho okuphezulu, futhi ukhetha izinhlobo ezinokhokho abangamaphesenti angama-70 - okusho ukuthi iGhirardelli 72% Cacao Intense Dark Bar (Thenga, $ 19, amazon.com) - ngoba isekhona i-semi-sweetened (futhi, ngaleyo ndlela, ibaba kancane futhi ibe mnandi kakhulu). Futhi uma ungenandaba nokulunywa okumunyu, ukhuthaza ukukhetha ushokoledi omnyama ngephesenti eliphakeme kakhulu ukuvuna izinzuzo zezempilo ukhokho. U-Acharya futhi uncoma ukukhetha into ngaphandle kwama-flavour okufakelwayo nezithasiselo, njenge-soy lecithin, i-emulsifier ethandwayo engaba ukuvuvukala kubantu abaningi.

Ukhokho uyatholakala futhi njengokusabalalisa, ibhotela, unamathisele, ubhontshisi, nama-nibs, kusho u-Brikho. Zama: I-Natierra Organic Cocoa Nibs (Yithenge, $9, amazon.com). Kukhona nempushana kakhokho, etholakala yodwa noma emixubeni yeziphuzo zikashokoledi oshisayo. Uma uthenga ukhokho njengesithako seresiphi (okungukuthi, impushana kakhokho noma ama-nibs), "ukhokho" kufanele kube ukuphela kwesithako, njengasendaweni ye-Viva Naturals Organic Cacao Powder (Buy It, $11, amazon.com). Futhi nakuba abanye abantu besebenzisa ubhontshisi ophelele ukwenza i-DIY cocoo powder (noma bayidle njengoba injalo), u-Draper weluleka ngokumelene nakho njengoba, njengoba kushiwo ngenhla, ubhontshisi oluhlaza ungaqukatha amabhaktheriya ayingozi futhi "inqubo yokwenza i-cocoa powder kusuka kubhontshisi ingaba nzima. eyinkimbinkimbi uma ungenayo imishini efanele ekhaya." Ngakho-ke, ngenxa yokusebenza kahle nokuphepha, yeqa wonke ubhontshisi futhi usebenzise impushana ye-cocoo yekhwalithi ephezulu, ethengwe esitolo.

Ungawupheka Kanjani, Uwubhake futhi Uwudle Kanjani Ukhokho

Njengoba ukhokho utholakala ngezindlela eziningi, kunezindlela ezingapheli zokuwudla. Bheka lezi zindlela ezimnandi zokujabulela ukhokho ekhaya:

Ku-granola. Phonsa ama-cocoo nibs noma ushokoledi chips ku-granola eyenziwe ngokwenza. Uma usebenzisa i-cocoa nibs, ebaba kakhulu, u-Cameron uphakamisa ukungeza izithako ezinoshukela (njengezithelo ezomisiwe) ukuze ulinganisele ukubaba.

Kuma-smoothies. Ukuqeda ukufutheka kukakhokho, bhanqa nama-add-ins amnandi njengobhanana, amadethi, noma uju. Yizame endishini ye-cocoo smoothie ye-blueberry noma i-chia smoothie kashokoledi omnyama ukuze uthole ubumnandi obunomsoco.

Njengoshokoledi oshisayo. Zenzele ukhokho wakho oshisayo kusukela ekuqaleni (ngempushana kakhokho) esikhundleni sokufinyelela izingxube zesiphuzo esenziwe kusengaphambili ezinoshukela ukuze uthole isiphuzo esinempilo esifike ngesikhathi.

Ezitsheni zasekuseni. Ukulangazelela ukukhwabanisa nohlangothi lwezinzuzo zezempilo? Ama-cocoo nibs ayindlela yokuhamba. I-Draper iphakamisa ukuthi uwadle nama-oats, ama-strawberry, uju, nebhotela le-hazelnut ukuze uthole isitsha sasekuseni esinempilo; zama le recipe ye-oatmeal ngamajikijolo e-goji nama-cocoo nibs. Ungaphinda uhlanganise i-cocoa powder khona kanye kuma-oats ukuthola iphunga elinoshukela ngaphandle kukashukela owengeziwe.

Ezintweni ezibhakiwe. Ngokunye ukuthatha ukhokho wakudala, ziphathe ngokwakho ngezimpahla ezenziwe ngoshokholethi ezenziwe ngezandla. Zama lawa ma-brownies esitshalo seqanda ayingqayizivele noma, ukuze uthole i-dessert engapheli, lezi zingxenye ezimbili ze-chocolate crunch bar.

Buyekeza kwe-