Ingabe Ukulangazelela Kwami Ushokholethi Kusho okuthile?

-Delile

• 1. Ukulungisa ushukela
• Okufanele ukwenze ngakho
• 2. Ngoba ulambile
• Okufanele ukwenze ngakho
• 3. Ukuze uthole umfutho we-caffeine
• Okufanele ukwenze ngakho
• 4. Ngenxa yomkhuba, isiko, noma ingcindezi
• Okufanele ukwenze ngakho
• 5. Ngoba umzimba wakho udinga i-magnesium
• Okufanele ukwenze ngakho
• Izindlela ezinempilo kakhulu zokuthola ushokoledi
• Izinzuzo zezempilo zikakhokho
• Okufanele ukwenze uma uzama ukusika ushokoledi
• Ukudla okudlela endlini
• Izitshalo Njengomuthi: I-DIY Herbal Tea Yokunciphisa Izifiso Zoshukela

Izizathu zokulangazelela ushokoledi

Ukulangazelela ukudla kuvamile. Ukuthambekela kokulangazelela ukudla okunoshukela omningi namafutha kusungulwe kahle ocwaningweni lokudla okunempilo. Njengokudla okuphezulu kokubili ushukela namafutha, ushokoledi ungokunye kokudla okufiswa kakhulu eMelika.

Nazi izizathu ezinhlanu ongahle ufune ushokoledi nokuthi yini ongayenza:

1. Ukulungisa ushukela

Ama-chocolate enziwa ngokuhlanganisa i-cocoa powder nebhotela le-cocoa nama-sweeteners nezinye izithako. Ibhotela likaCocoa linamafutha amaningi kushokholethi. Izinhlobo ezahlukene zikashokoledi zinokuhlushwa okuhlukahlukene kokhokho we-cocoa (okuvame ukubizwa ngamaphesenti kakhokho). Ushokoledi omnyama unesilinganiso esiphakeme kakhulu se-cocoa powder futhi ushokoledi omhlophe uphansi kunawo wonke. Ushokoledi uqukethe nezinye izithako ezinjengoshukela, izimpushana zobisi, namantongomane.

Ukhokho uyababa ngokwemvelo. Ukwenza ngcono ukunambitheka koshokoledi, amaprosesa afaka ushukela omningi. Ushukela wuhlobo lwe-carbohydrate umzimba wakho oyiphuza ngokushesha. Abanye abantu bakholelwa ukuthi lokhu "kushukela okuphezulu" okusheshayo kunikeza ukuphakama kwesikhashana kwemizwa. Iningi nokho, lisikisela ukuthi inhlanganisela yamafutha noshukela okwenza ukudla okuthile kube umlutha kangako.

Ibha yetshokholethi yobisi ethafeni likaHershey inamagremu angama-24 kashukela. Amanye amabha we-chocolate aqukethe i-caramel, i-nougat, ne-marshmallow angaba noshukela omningi. Isibonelo, ibha yeSnickers inamagremu angama-27 kashukela. Amabha chocolate ayiqukethe amaphesenti angaphezu kwama-75 ukhokho avame ukuba noshukela omncane (ngaphansi kuka-10 amagremu ngebha ngayinye).

iphakamisa ukuthi ushukela (namanye ama-carbohydrate acwengekile) kuyisici esiyinhloko sokudla okusetshenzisiwe okubhekwa njengokulutha.

Okufanele ukwenze ngakho

Ngokusho kwe-American Heart Association, abesifazane kufanele bazilinganisele kumagremu angama-25 kashukela ngosuku (cishe amathisipuni ayisithupha) futhi amadoda kufanele ahlale ngaphansi kwama-gramu angama-36 (amathisipuni ayisishiyagalolunye). Ungakwazi ukunciphisa ushukela owudlayo ngokudla ushokoledi ngamaphesenti aphezulu okhokho. Uma ukhathazekile ngokuqukethwe ushukela, ungazama futhi lolu hlelo olulula olunezinyathelo ezintathu ukunqanda izifiso zakho zoshukela.

2. Ngoba ulambile

Kwesinye isikhathi izifiso zikashokoledi zingachazwa kalula: Ulambile nje. Lapho umzimba wakho ulambile, ufisa ama-carbohydrate asheshayo njengoshukela ocwengekile. Ngeshwa, ushokoledi ocutshungulwa kakhulu uphezulu kunkomba ye-glycemic, okusho ukuthi ikunikeza ukushesha okusheshayo, kepha okwesikhashana. Lapho lokho kudlula kudlula, kungenzeka uphinde ulambe.

Okufanele ukwenze ngakho

Ungasishaya isifiso sakho soshokholethi ngokugcwalisa okuthile. Uma ungasalambi, imicabango yokungena ngoshokoledi kufanele yehle. Funa ukudla okunoshukela omncane futhi onamaprotheni amaningi noma okusanhlamvu okuphelele. Lokhu kudla kuzokugcina ugcwele isikhathi eside futhi kuvimbele ukuphuka koshukela.

3. Ukuze uthole umfutho we-caffeine

Ngenkathi ushokoledi uqukethe i-caffeine ethile, imvamisa ayiningi kakhulu. Njengoba ukhokho ucutshungulwa, okuqukethwe yi-caffeine kuyehla. Iningi lamaswidi eshokoledi acutshunguliwe anengaphansi kwe-10 mg ye-caffeine. Ukubeka lokho ngombono: Inkomishi yekhofi emaphakathi ine-85 kuya ku-200 mg ye-caffeine.

Olunye ushokholethi omnyama, nokho, ungaqukatha i-caffeine eningi kuneyethini le-cola (elino-30 mg). Ukuphakama kokuqukethwe kukakhokho, kuphakamisa okuqukethwe kwe-caffeine.

I-caffeine ivuselela isimiso sezinzwa esiyinhloko, okwenza uzizwe uphapheme futhi uqaphile. Iphinde ithinte amazinga ama-neurotransmitter athile ebuchosheni bakho, kufaka ne-dopamine. Lokhu kungaba nomthelela esimweni sayo sokulutha. Kubantu abangalokothi baphuze iziphuzo ezine-caffeine, i-caffeine eshokoledi ingaba yanele ukunikeza umfutho wamandla. Uma uvame ukusebenzisa i-caffeine, noma kunjalo, ukubekezelela kwakho imiphumela yayo cishe kuphakeme impela.

Okufanele ukwenze ngakho

Zama inkomishi yetiye elimnyama ukuze uthole ukukhushulwa kwe-caffeine okunothe ngama-antioxidants anamandla.

Funda lapha ukuqhathanisa ukubalwa kwe-caffeine kushokoledi oshisayo kuqhathaniswa netiyi, isoda, nekhofi.

4. Ngenxa yomkhuba, isiko, noma ingcindezi

Mayelana nabesifazane baseMelika balangazelela ushokoledi phakathi nesikhathi sabo sokuqala. behlulekile ukuthola incazelo yebhayoloji yalesi senzakalo. Phakathi kwabesifazane abazalelwa ngaphandle kwe-United States, emazweni lapho ushokoledi ongajwayele ukuhlanganiswa ne-PMS, izifiso zikashokoledi azijwayelekile kakhulu.

Ngokuyinhloko, abesifazane bangafisa ushokoledi ngezikhathi zabo ngenxa yomkhuba ngoba bakholelwa ukuthi ukufisa ushokoledi kuyinto ejwayelekile.

Ngaphezu kwalokho, uma ucindezelekile, ukhathazekile, ucindezelekile, noma ungakhululekile, kulula ukujikela entweni owaziyo ukuthi izokujabulisa.

Okufanele ukwenze ngakho

Ukuzijwayeza ukudla okucabangayo kuzokusiza ukuthi ubone izinkanuko ezijwayelekile. Zibuze ukuthi kungani ufuna ushokoledi. Ingabe kungenxa yokuthi ulambile? Uma kungenjalo, ungathola enye indlela noma umane uyidle ngokulinganisela.

Ukuzindla ngokwengqondo nokunye okunciphisa ukucindezeleka nakho kungakusiza ukuthi ubhekane nengcindezi ngendlela enempilo.

5. Ngoba umzimba wakho udinga i-magnesium

kukhombisa ukuthi ushokoledi uphezulu nge-magnesium. Ososayensi banakho ukuthi ukushoda kwe-magnesium kungachaza izifiso zabantu zikashokoledi. Lokhu kubonakala kungenakwenzeka ukuthi kunikezwe okunye ukudla okuphezulu kakhulu ku-magnesium abantu abavame ukukufisa, kufaka phakathi amantongomane.

Okufanele ukwenze ngakho

Izithako zeMagnesium ziyatholakala ekhemisi langakini. Ungazama futhi ukudla ukudla okune-magnesium eningi, njengama-alimondi aluhlaza, ubhontshisi omnyama, noma okusanhlamvu okuphelele.

Izindlela ezinempilo kakhulu zokuthola ushokoledi

Indlela enempilo kunazo zonke yokulungisa ushokoledi wakho ukuthola ushokoledi onamaphesenti aphezulu okhokho. Ama-chocolate anephesenti eliphezulu likakhokho anama-antioxidants amaningi noshukela omncane kunamanye ushokoledi.

Bheka ushokoledi owenziwe ngokokuziphatha ngemikhuba yokuhweba efanele evikela abasebenzi abawukhiqizayo. Cishe amaphesenti angama-60 okhokho emhlabeni manje alinywa emazweni aseNtshonalanga Afrika avame ukuthembela ekusetshenzisweni kwezingane. Ucwaningo oluxhaswe nguMnyango Wezabasebenzi wase-U.S. Luthole izingane ezingaphezu kwezigidi eziyi-1.75 zisebenza emapulazini kakhokho eCôte d'Ivoire naseGhana phakathi kuka-2008 no-2009.

Imihlahlandlela yabathengi nezinhlangano ezinjenge-Ethical Consumer, ezivela e-United Kingdom, zinikeza abantu amathuluzi okufunda kabanzi ngemikhiqizo abayifunayo. Ikhadi lesikolo likashokholethi le-Ethical Consumer lingakusiza ekutholeni oshokolethi nezinkampani zikashokoledi ezihambisana namanani akho njenge-shopper.

Izinzuzo zezempilo zikakhokho

Izinzuzo zezempilo zikashokoledi zivela empuphu yemvelo ye-cocoa. Ushokoledi oqukethe okungenani ukhokho ongu-70% unga:

• thuthukisa inkumbulo
• ukunciphisa ukuvuvukala
• yehlisa ingozi yesifo senhliziyo
• ukukhulisa amasosha akho omzimba
• ukunciphisa ukucindezeleka
• thuthukisa imizwa
• ukunciphisa ingozi yesifo sikashukela

Okufanele ukwenze uma uzama ukusika ushokoledi

Ukuzama ukumelana nalezi zinkanuko zikashokoledi? Ushokoledi unezinzuzo zezempilo, kepha okuqukethwe ushukela namafutha amaningi kungalimaza abantu abaningi. Nawa amathiphu ambalwa okusika ushokoledi empilweni yakho.

• Hlala u-hydrated ngokuphuza okungenani izingilazi zamanzi eziyisishiyagalombili eziyisishiyagalombili ngosuku.
• Gcwalisa ngamafutha enempilo njengamafutha omnqumo, amantongomane, nokwatapheya.
• Yidla ukudla okunomsoco ohlanganisa amaprotheni amaningi, izithelo, imifino nezinhlamvu eziningi.
• Yidla amabhotela wamantongomane angenawo ushukela ongeziwe.
• Gcwalisa izinyo lakho elimnandi ngezithelo eziphilayo, ama-yogurts anamafutha amancane, nezithelo ze-smoothies.
• Cabanga ngaphandle kwebhokisi lapho ubhaka. Thola izindlela zokupheka ezincike ezinhlamvini eziphelele esikhundleni soshukela ukugwema ukuphahlazeka koshukela.

Ukudla okudlela endlini

Ukulangazelela ushokoledi kuvame kakhulu, kepha kunezindlela ezinempilo zokubhekana nazo. Ushokoledi omnyama onamaphesenti aphezulu kakhokho unezinzuzo eziningi zezempilo, okusho ukuthi kufanele uzizwe ukhululekile ukuwajabulela (ngobuningi obulinganiselwe). Gcina ukhumbula ukuthi noma yini enoshukela namafutha inganikela ekuzuzeni isisindo, ngakho-ke yenza ukulawulwa kwengxenye ehlakaniphile.

Izitshalo Njengomuthi: I-DIY Herbal Tea Yokunciphisa Izifiso Zoshukela