Lapho amaholide esiphezu kwethu sonke siyazi ukuthi yini kwimenyu: ushokoledi, ushokoledi, ne-chocolate ngaphezulu! Njengoba sisho ukungahambisani noKhisimusi futhi siqhubekele ngemikhosi kaNyaka Omusha, cishe usugcwele amakhokhi we-chocolate, ushokoledi oshisayo, ama-truffles, nekhekhe le-log yule. Ngosuku lukaValentine kuphela emva kwezinsuku ezingu-51 emva kukaKhisimusi (ungayikholelwa ?!), sicabanga ukuthi kwakuyisikhathi esihle sokufunda isifundo se-"Chocolate 101".
Sekuyiminyaka, abacwaningi baphenye imiphumela yempilo yalesi sifo esihlwabusayo (Yebo, lapho sidliwa ngokulinganisela) futhi ekugcineni sifike esiphethweni esilandelayo: ushokoledi omnyama unenzuzo eminingi yezempilo. Singabantu abalandeli abakhulu bechocolatelethi emnyama (futhi sikufake njengenye yezinhlanzi zethu eziphezulu ezingu-10), ngakho-ke siye sahlanganisa uhlu lwezinzuzo zalo zezempilo kanye nezindlela ezihlwabusayo zokujabulela injabulo yayo.
Iqiniso Nge-Antioxidants
Ushokoledi omnyama wenziwa nge-cocoa, i-powder ekhishwe kubhontshisi we-cocoa akhule ezindaweni ezimanzi. I-cocoa ngumthombo ocebile we-flavonoids, ikakhulukazi i-epicatechins ne-procyanidins (zama ukuthi lawo magama abizwa kathathu!). Lawa ma-flavonoids angaphansi kweqembu elibizwa nge-polyphenols futhi liyi- antioxidants enamandla evikela amangqamuzana akho emonakalweni. Lesi sivikelo singasiza ekuvimbeleni ukuguga, izinhlobo ezahlukene zomdlavuza kanye nezinhliziyo eziyingozi nezifo zenhliziyo.
Eminye imithombo ye-polyphenols ihlanganisa iwayini elibomvu, itiye, namajikijolo-izindaba zivele ziba ngcono futhi zihle, kunjalo?
Iqiniso Ngempilo Yenhliziyo
Ikholethidi emnyama ifana nemiphumela emihle ku-ticker yethu. Ucwaningo luye lwabonisa ukuthi ushokoledi omnyama ungasiza ukwandisa ububanzi bemibhoshongo ebalulekile, ngaleyo ndlela uvimbele ukuvinjelwa kwamandla okuyingozi.
Ucwaningo olufanayo luye lwathola ukuthi i-chocolatele emnyama yenza ukwanda kwe-vasomotility (ukunyakaza okuqondile kwegazi) futhi kuvimbela amaqabunga epleletthi ayingozi. Ngaphezu kwalokho, ukusetshenziswa komshokolethi omnyama kungakhuphula inani eliphelele le-HDL ("i-cholesterol enhle" egazini lakho ngenkathi ngesikhathi esifanayo linciphisa i-LDL ("i-cholesterol embi").
Manje, abanye benu bangase bacabange, "Ingabe i-chocolate ayiqukethe amafutha agcwele?" Uqinisile-iyakwenza. Ngenkathi izinhlobo eziningi zamafutha agcwele zihlotshaniswa nempilo emsulwa yempilo ngoba zingakwazi ukuphakamisa i-LDL kanye ne-cholesterol ephelele egazini, enye yezinhlobo ezinkulu ze chocolate, i-stearic acid, ayinayo lemiphumela. Ngesikhathi ucwaningo lwama-staric acid lusacubungulwa, cishe akuyona enye yamafutha agcwele "ababi." Hlalani nibhekile!
Iqiniso Ngama-nutrients
Udinga okunye okukholisayo? Umshukela omnyama ungumthombo omuhle kakhulu we- magnesium nethusi, okuhlinzekwa ngamaphesenti angu-9 namaphesenti angu-30 ezibonelelo zokudla eziphakanyisiwe (RDA), ngokulandelana, ngokukhonza kuphela i-calorie eyi-100 kuphela.
I-magnesium ibalulekile ekukhiqizeni kwamandla kanye namaprotheni synthesis, kanye nethusi okudingekayo ekuthuthukiseni ubuchopho kanye ne-glucose metabolism. Ngakho-ke, ukudla okunemithombo emibili yomsoco kuyigugu empilweni yethu yonke.
Ushokoledi omnyama uyisimo esihle sensimbi, i-potassium, ne- fibre , ngakho-ke udle!
Kuthiwani Ngokushokolethi Ubisi?
Ngakho-ke, manje sesiba yi-Debbie Downer. I-chocolate yamanzi ayinayo imifino yempilo efanayo nechocolate. Izinhlobonhlobo ezimnyama ziphindwe izikhathi ezimbili kuya kathathu inani le-cocoa njenge-chocolate yamabele, futhi le powder ebabayo iyisihluthulelo kuzo zonke izinzuzo zezempilo ezibalulwe. Ngakho-ke, hamba ngezinhlobo ezimnyama isikhathi esiningi.
I-Choco-LOT of Opportunities
Udinga izindlela ezimbalwa ezimnandi zokuzibandakanya ohlangothini olumnyama? Zama lezi ziphakamiso:
- Thatha i-bar ye-chocolate emnyama ekuhambeni kwakho kokuthenga okulandelayo! Bheka amaphesenti angu-70 noma ukhokho owengeziwe ukuze uzuze ezinye izinzuzo zezempilo . Qaphela: gcina amehlo ekukhonzeni ubukhulu; I-ounce elilodwa (cishe ngobukhulu bekhadi lesikweletu) lifanele ukukhonza cishe ngamakolori angu-150.
- Esikhundleni sokujabulela i-ol oluthile, xuba kwezinye i-cocoa powder. Amapunikidi angu-1 kuya kwangu-2 nge-½ indebe ye-oats yilokho okudingayo.
- Ukuze uthole isidlo sakho semindeni esilandelayo noma i-potluck, shaya i-Fondue yami Yomshukela Omnyama Ngezithelo Ezintsha. Ngenxa yokuthi ushokoledi omnyama namajikijolo kukhona kokubili imithombo emikhulu ye-polyphenols, uzobe unikeza umzimba wakho umthamo ophindwe kabili we-antioxidant amandla!
> Imithombo:
> Corti, R., Flammer, AJ, Hollenberg, NK & Luscher, TF (2009). I-cocoa nempilo yengqondo. Ukujikeleza, 119, 1433 - 1441.
> Flammer, AJ, Hermann, F., Sudano, I., Spieker, L., Hermann, M., Cooper, KA, Serafini, M., Luscher, TF, Ruschzka, F., Noll, G. & Corti, R. (2007). Ushokoledi omnyama uphuthukisa ukuhlukunyezwa kwe-coronary futhi kunciphisa i-plateac reactivity. Ukujikeleza, 116 (21), 2376-2382.
> Katz, DL, Doughty, K. & Ali, A. (2011). I-cocoa ne-tshokoleti empilweni yabantu nasezifo. Ama-Antioxidants & Redox Signal, 15 (10), 2779 - 2811.