Izibonelelo ezi-7 eziQinisekisiweyo zezeMpilo zeTshokholethi emnyama

Umxholo

• 1. Isondlo kakhulu
• 2. Umthombo onamandla we-Antioxidants
• 3. Ngamana unokuphucula ukuhamba kwegazi kunye noxinzelelo lwegazi olusezantsi
• 4. Iphakamisa i-HDL kwaye ikhusela i-LDL kwi-Oxidation
• 5. Ngamana unokunciphisa ubungozi besifo sentliziyo
• 6. Ngamana ungalukhusela ulusu lwakho elangeni
• 7. Ngaba unokuphucula ukusebenza kweBongo
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Itshokholethi emnyama ilayishwe ngezondlo ezinokuyichaphazela ngokuqinisekileyo impilo yakho.

Yenziwe ngembewu yomthi wecocoa, yenye yezona mithombo zibalaseleyo ze-antioxidants emhlabeni.

Izifundo zibonisa ukuba itshokholethi emnyama (hayi iswekile) inokuyiphucula impilo yakho kwaye yehlise umngcipheko wesifo sentliziyo.

Eli nqaku liphonononge izibonelelo zempilo ezi-7 zetshokholethi emnyama okanye i-cocoa exhaswa yisayensi.

1. Isondlo kakhulu

Ukuba uthenga iitshokholethi emnyama esemgangathweni onomxholo ophakamileyo wecocoa, oko kunene kunesondlo.

Inesixa esifanelekileyo sefayibha enyibilikayo kwaye ilayishwe ngezimbiwa.

Ibha ye-100-gram yetshokholethi emnyama ine-70-85% yecocoa iqulethe (1):

• Iigrama ezili-11 zefayibha
• Iipesenti ezingama-67 ze-RDI zentsimbi
• I-58% ye-RDI yemagniziyam
• I-89% ye-RDI yobhedu
• I-98% ye-RDI yemanganizi
• Inayo ne-potassium eninzi, i-phosphorus, i-zinc kunye ne-selenium

Ewe iigram ezili-100 (ii-ounces eziyi-3.5) sisixa esikhulu ngokwaneleyo kwaye ayisiyiyo le nto kufuneka uyisebenzise yonke imihla. Zonke ezi zinongo ziza neekhalori ezingama-600 kunye neswekile esemgangathweni.

Ngesi sizathu, itshokholethi emnyama ityiwa kakhulu ngokumodareyitha.

Iphrofayili ye-asidi ye-cocoa kunye necolethi emnyama nayo ibalaseleyo. Amafutha amaninzi azele kwaye alawulwa, kunye nexabiso elincinci lamafutha e-polyunsaturated.

Iqulethe izikhuthazi ezifana ne-caffeine kunye ne-theobromine, kodwa akunakulindeleka ukuba ikugcine uphapheme ebusuku njengoko isixa se-caffeine sincinci kakhulu xa sithelekiswa nekofu.

Isishwankathelo I-chocolate emnyama esemgangathweni ityebile ngefayibha, isinyithi, i-magnesium, ithusi, i-manganese kunye nezinye izimbiwa.

2. Umthombo onamandla we-Antioxidants

I-ORAC imele “ioksijini enganyangekiyo.” Yimilinganiselo yomsebenzi wokulwa nokutya.

Ngokusisiseko, abaphandi babeka iqela leeradicals zasimahla (ezimbi) ngokuchasene nesampulu yokutya kwaye babone ukuba ii-antioxidants ekutyeni zinokuthi "zitshabalalise" iiradicals.

Ukubaluleka kwebhayiloji yexabiso le-ORAC kuyabuzwa, kuba kulinganiswa kwityhubhu yovavanyo kwaye akunakuba nesiphumo esifanayo emzimbeni.

Nangona kunjalo, kufanelekile ukuba sikhankanye ukuba iimbotyi zecocoa eziluhlaza, ezingasetyenziswanga ziphakathi kokutya okuphezulu kakhulu okuvavanyiweyo.

Itshokholethi emnyama ilayishwe yimixube yezinto eziphilayo ezisebenza ngokusebenza kunye nokusebenza njengee-antioxidants. Oku kubandakanya iipolyphenols, ii-flavanols kunye neekatekini, phakathi kwabanye.

Olunye uphononongo lubonise ukuba icocoa kunye netshokholethi emnyama inomsebenzi wokulwa ne-antioxidant, ii-polyphenols kunye ne-flavanols kunazo naziphi na ezinye iziqhamo ezivavanyiweyo, ezibandakanya iiblueberries kunye ne-acai berries (2).

Isishwankathelo I-cocoa kunye ne-chocolate emnyama zinee-antioxidants ezinamandla. Ngapha koko, banendlela engaphezulu kunolunye ukutya.

3. Ngamana unokuphucula ukuhamba kwegazi kunye noxinzelelo lwegazi olusezantsi

Iiflavanols kwitshokholethi emnyama inokuvuselela i-endothelium, ulwelwesi lwemithambo, ukuvelisa i-nitric oxide (NO) ().

Omnye wemisebenzi ye-NO kukuthumela imiqondiso kwimithambo yokuphumla, eyehlisa ukuxhathisa ukuhamba kwegazi kwaye ke kunciphise uxinzelelo lwegazi.

Izifundo ezininzi ezilawulwayo zibonisa ukuba icocoa kunye netshokholethi emnyama inokuphucula ukuhamba kwegazi kunye noxinzelelo lwegazi olusezantsi, nangona iziphumo zihlala zithambile (,,,).

Nangona kunjalo, isifundo esinye kubantu abanexinzelelo lwegazi asibonisanga siphumo, ke thatha konke oku ngengqolowa yetyuwa ().

Isishwankathelo Izinto ezihambelana ne-bioactive kwi-cocoa zinokuphucula ukuhamba kwegazi kwimithambo kwaye zibangele ukwehla kancinci kodwa ngokwezibalo kuxinzelelo lwegazi.

4. Iphakamisa i-HDL kwaye ikhusela i-LDL kwi-Oxidation

Ukutya itshokholethi emnyama kunokuphucula iimeko ezinobungozi kwisifo sentliziyo.

Kwisifundo esilawulwayo, i-cocoa powder yafunyanwa ukunciphisa kakhulu i-cholesterol ye-LDL emadodeni. Ikonyuse i-HDL kwaye yehlisa i-LDL iyonke kwabo bane-cholesterol ephezulu ().

I-LDL ene-Oxidized ithetha ukuba i-LDL ("embi" ye-cholesterol) iphendule nge-radicals yasimahla.

Oku kwenza ukuba isuntswana le-LDL ngokwalo lisebenze kwaye likwazi ukonakalisa ezinye izicwili, ezinje ngombhinqo wemithambo esentliziyweni yakho.

Iyavakala ukuba icocoa inciphisa i-LDL ene-oxidized. Inezinto ezininzi ze-antioxidants ezinamandla ezenza ukuba zingene egazini kwaye zikhusele ii-lipoproteins ngokuchasene nomonakalo we-oxidative (,,).

Itshokholethi emnyama inokunciphisa ukunganyangeki kwe-insulin, yenye yezinto ezinobungozi kwizifo ezininzi ezinjengesifo sentliziyo kunye neswekile (,).

Isishwankathelo Itshokholethi emnyama iphucula iimeko ezinobungozi. Inciphisa ukubanakho kwe-LDL kumonakalo we-oxidative ngelixa isonyusa i-HDL kunye nokuphucula ubuntununtunu be-insulin.

5. Ngamana unokunciphisa ubungozi besifo sentliziyo

Iimveliso zetshokholethi emnyama zibonakala ngathi zikhusela kakhulu kwi-oxidation ye-LDL.

Kwixesha elide, oku kufanele ukuba kubangele ukuba i-cholesterol encinci ifike kwimithambo, ekhokelela kumngcipheko ophantsi wesifo sentliziyo

Ngapha koko, uninzi lwezifundo zokujonga ixesha elide lubonisa ukuphucuka okumandla.

Kuphononongo lwamadoda amadala angama-470, icocoa yafunyanwa ukunciphisa umngcipheko wokufa kwesifo sentliziyo ngokubetha ama-50% kwisithuba seminyaka eli-15 ().

Olunye uphononongo luveze ukuba ukutya iitshokholethi amatyeli amabini okanye nangaphezulu ngeveki kwehlise umngcipheko wokubaliswa kweplate kwimithambo ngama-32%. Ukutya itshokholethi kunqabile akunampembelelo ().

Olunye uphononongo lubonise ukuba ukutya itshokholethi emnyama ngaphezulu kwamaxesha ama-5 ngeveki kwehlise umngcipheko wesifo sentliziyo ngama-57% ().

Ewe, ezi zifundo zintathu zifundo zokujonga, ngoko akunakungqina ukuba yayiyitshokholethi eyanciphisa umngcipheko.

Nangona kunjalo, kuba inkqubo yebhayiloji iyaziwa (uxinzelelo lwegazi olusezantsi kunye ne-LDL ene-oxidized), kuyacaca ukuba ukutya rhoqo itshokholethi emnyama kunokunciphisa umngcipheko wesifo sentliziyo.

Isishwankathelo Izifundo zokujonga zibonisa ukuncipha okukhulu kwengozi yesifo sentliziyo phakathi kwabo batya eyona tshokholethi.

6. Ngamana ungalukhusela ulusu lwakho elangeni

Iimpawu ze-bioactive zetshokholethi emnyama zinokulunga kakhulu kulusu lwakho.

Iibholonol zinokukhusela ekonakaleni kwelanga, ziphucule ukuhamba kwegazi kulusu kwaye zonyuse uxinizelelo lolusu kunye ne-hydration ().

Idosi encinci ye-erythemal (MED) lelona xabiso lincinci lemitha ye-UVB efunekayo ukubangela ubomvu kulusu kwiiyure ezingama-24 emva kokuvezwa.

Kwisifundo esinye sabantu abangama-30, i-MED iphindaphindwe kabini emva kokutya itshokholethi emnyama emnyama kwiiflavanol zeeveki ezili-12 ().

Ukuba ucwangcisa iholide yaselwandle, cinga ngokulayisha kwitshokholethi emnyama kwiiveki ezidlulileyo kunye neenyanga.

Isishwankathelo Izifundo zibonisa ukuba i-flavanols esuka kwi-cocoa inokuphucula ukuhamba kwegazi kwesikhumba kwaye ikhusele ekonakaleni kwelanga.

7. Ngaba unokuphucula ukusebenza kweBongo

Iindaba ezimnandi azikapheli. Itshokholethi emnyama nayo inokuphucula ukusebenza kwengqondo yakho.

Olunye uphononongo lwamavolontiya asempilweni lubonise ukuba ukutya i-cocoa ephezulu ye-flavanol kangangeentsuku ezintlanu kuphucule ukuhamba kwegazi kwingqondo ().

I-cocoa inokuphinda ibaphucule ngokubonakalayo ukusebenza kwengqondo kubantu abadala abakhubazeke ngengqondo. Inokuphucula ukuthetha ngokutyibilikayo kunye nemingcipheko emininzi yesifo, ngokunjalo ().

Ukongeza, icocoa inezinto ezikhuthazayo ezinjenge-caffeine kunye ne-theobromine, enokuthi ibe sisizathu esiphambili sokuba kutheni inokuphucula ukusebenza kwengqondo kwixesha elifutshane ().

Isishwankathelo I-cocoa okanye itshokholethi emnyama inokuphucula ukusebenza kwengqondo ngokunyusa ukuhamba kwegazi. Iqulethe izikhuthazi ezifana ne-caffeine kunye ne-theobromine.

Umgca osezantsi

Kukho ubungqina obubonakalayo bokuba i-cocoa inokubonelela ngezibonelelo ezinamandla zempilo, ngakumbi ukukhusela isifo sentliziyo.

Ewe kunjalo, oku akuthethi ukuba kuya kufuneka uphume kwaye utye iitshokholethi ezininzi yonke imihla. Isalayishwe ziikhalori kwaye kulula ukuyitya kakhulu.

Mhlawumbi ube nesikwere okanye ezimbini emva kwesidlo sangokuhlwa kwaye uzame ukuzonwabisa. Ukuba ufuna izibonelelo zecocoa ngaphandle kweekhalori zetshokholethi, cinga ngokwenza icocoa eshushu ngaphandle kokhilimu okanye iswekile.

Qaphela ukuba uninzi lweetshokholethi kwintengiso aziphilanga.

Khetha izinto ezisemgangathweni - itshokholethi emnyama ene-70% okanye umxholo wecocoa ongaphezulu. Unokufuna ukukhangela esi sikhokelo sendlela yokufumana eyona tshokholethi imnyama ilungileyo.

Iitshokholethi ezimnyama zihlala zineswekile, kodwa iimali zihlala zincinci kwaye kumnyama itshokholethi, iswekile encinci eya kuba nayo.

Itshokholethi yenye yokutya okumbalwa okunencasa eyothusayo ngelixa ibonelela ngezibonelelo ezibonakalayo zempilo.

Ungathenga itshokholethi emnyama kwiivenkile ezithengisa ukutya zasekhaya okanye kwi-Intanethi.