Ezi zibonelelo zeMpilo yeCacao ziQinisekile ngokuBetha iNqondo yakho

Umxholo

• Yintoni iCacao?
• Isondlo seCacao
• Impilo yeCacao
• Ngamana unganciphisa umngcipheko womhlaza
• Ukunciphisa ukuvuvukala
• Iphucula impilo yamathumbu
• Ixhasa iMpilo yeNtliziyo
• Inceda ukuLawula iSwekile yeGazi
• Uphucula uMsebenzi woQoqosho
• Ungayikhetha njani iCacao
• Ukupheka, ukubhaka kunye nokutya iCacao
• Uphengululo lwe

I-Cacao yinto enye yokutya komlingo. Ayisetyenziselwa ukwenza itshokolethi kuphela, kodwa igcwele i-antioxidants, iiminerali, kunye nefiber ukuze iqale. (Kwaye kwakhona, yenza itshokolethiNgaphezu, icacao ifumaneka ngeendlela ezahlukeneyo, isenza ukuba sibe sisithako esiphambili se-pantry. Ngaphambili, funda malunga nezibonelelo zezempilo ze-cocoo, kunye nendlela yokuyitya.

Yintoni iCacao?

Isityalo sekhokho-esaziwa nangokuthi ngumthi wecocoa-ngumthi wetropiki ozalelwa kuMbindi nakuMzantsi Merika. Ngelixa "ukhokho" kunye "necocoa" zibhekisa kwisityalo esinye kwaye zihlala zisetyenziswa ngokungafaniyo, masinamathele "kwikhokho" ukuya phambili.

Umthi wekhokho uvelisa iziqhamo ezinjenge-melon ezibizwa ngokuba yimidumba, nganye kuzo ine-25 ukuya kwi-50 yembewu ejikelezwe yimpuphu emhlophe, ngokwenqaku elipapashwe kwi Imida kwiNzululwazi yeZityalo. Ngelixa le pulp ityiwa ngokupheleleyo, umlingo wokwenyani ungaphakathi kwembewu okanye iimbotyi. Iimbotyi zecacao ezimuncu zikrakra kwaye zine nutty, kodwa zakuba zigqityiwe ukwenziwa, zikhulisa incasa yetshokholethi emnandi. Ukusuka apho, iimbotyi zingenziwa njengeemveliso ezinje ngetshokholethi, umgubo wekhokho, kunye neecacao nibs (aka iimbotyi zekoko ezaphukileyo zaziingceba). Kubalulekile ukuba uqaphele: I-cocoo ayisiyiyo into efanayo nebha yetshokholethi oyaziyo kwaye uyayithanda. Endaweni yoko, sisithako se-superstar esinoxanduva lokunambitheka okumnandi kwitshokholethi kwaye, xa ikhoyo ngexabiso eliphakamileyo (~ iipesenti ezingama-70 okanye nangaphezulu), izibonelelo zayo zesondlo.

Isondlo seCacao

Iimbotyi zecacao zibonelela ngamafutha, "monounsaturated" ("good") amafutha, kunye neeminerals ezifana nepotassium, nemagniziyam, nobhedu, ngokwenqaku elikwiphephandaba Imida ye-Immunology. I-Cacao iphinde ifakwe i-antioxidants, ngokutsho kuka-Annamaria Louloudis, M.S., R.D.N., i-dietitian ebhalisiweyo kunye nomsunguli we-Louloudi Nutrition; ikwabonelela ngevithamin D, isondlo esibalulekileyo esixhasa ukufunxwa kwecalcium, ngokutsho kweziphumo kwijenali. Ukutya Chemistry. (Idibeneyo: Ndijonge phambili kwiNdebe yesi Siselo seTshokholethi esiTyiweyo ngokuSisiseko yonke imihla)

Isondlo seCacao sixhomekeke kwindlela ezenziwa ngayo iimbotyi. Umzekelo, xa iimbotyi zekoko zosiwe kumaqondo aphezulu obushushu, umxholo we-antioxidant uthambekele ekubeni sezantsi, ngokwenqaku elikwiphephancwadi. Antioxidants. Ngombono oqhelekileyo wento ekhokho, jonga iprofayili yesondlo yeepunipoli ezi-3 zecocao nibs (ezityumkileyo, iimbotyi zekoko ezosiweyo), ngokweSebe lezoLimo laseMelika:

• Iikhalori ezili-140
• 4 iigrem protein
• 7 gram amanqatha
• Iigram ezili-17 zecarbohydrate
• 7 grams zefiber
• 0 iigrama zeswekile

Impilo yeCacao

Ngaba ufuna esinye isizathu sokutya itshokholethi, i-err, ikokoo? Nantsi i-rundown yeenzuzo zezempilo ze-cocoo, ngokweengcali kunye nophando.

Ngamana unganciphisa umngcipheko womhlaza

ICYMI ngasentla, iimbotyi zekhocao zizele zi-antioxidants. U-Louloudis ucacisa esithi: Oku kubalulekile kuba amanqanaba aphezulu e-radicals asimahla angakhokelela kumonakalo weseli kunye noxinzelelo lwe-oxidative, eyona nto iphambili kuphuhliso lweemeko ezingapheliyo ezifana nomhlaza kunye nesifo sentliziyo. Ukhokho uqulethe "ii-antioxidants ezifana ne-epicatechin, catechin, kunye ne-procyanidins," ezingamalungu eqela lezityalo ezibizwa ngokuba ziipolyphenols, ngokukaLouloudis. Uphononongo lwelebhu yomhlaza lucebisa ukuba ezi khompawundi zineziphumo eziluncedo kumhlaza.Ngokomzekelo, uphando lwe-lab lwe-2020 lufumene ukuba i-epicatechin inokutshabalalisa iiseli zomhlaza webele; Olunye uphononongo luka-2016 lufumanise ukuba ii-proyanidin zecacao zinokubulala iiseli zomhlaza we-ovari kwiityhubhu zovavanyo. (Idibeneyo: Ukutya okune-Polyphenol-Rich to Start Eating Today)

Ukunciphisa ukuvuvukala

Ii-antioxidants kwiimbotyi zekhoyo zinokunceda nasekulawuleni ukudumba, ngokwenqaku elikwiphephandaba Intlungu kunye nonyango. Kungenxa yokuba uxinzelelo lwe-oxidative lunokubangela ukudumba okungapheliyo, ukonyusa umngcipheko wezifo ezinjenge-2 yeswekile kunye nesifo sentliziyo. Ke, njenge-antioxidants kwi-cocoa yokulwa noxinzelelo lwe-oxidative, banokumpompa iziqhoboshi ekudumbeni. Ngapha koko, ezi antioxidants zinokunciphisa imveliso yeeprotein ezivuthayo ezibizwa ngokuba zii-cytokines, oko ke kunciphisa umngcipheko wokudumba ukuqala, ngokuka-Bansari Acharya, MA, RDN, isondlo sezidlo sokutya esibhalisiweyo.

Iphucula impilo yamathumbu

Ngaba unqwenela itshokholethi (kwaye ke, ikoko)? Unokufuna ukuhamba namathumbu akho. Iipolyphenols kwiimbotyi zecocoa ngokwenene zi-prebiotics, ngokutsho kwenqaku kwijenali Izondlo. Oku kuthetha ukuba "bondla" iibhaktiriya ezilungileyo ezisemathunjini akho, zibanceda ukuba bakhule kwaye bachume, zona zinokukunceda uphephe zombini iingxaki zendlela yokwetyisa engapheliyo kunye nengapheliyo. Kwangelo xesha, ii-polyphenols zinokusebenza ngokuchasene neebhaktiriya ezimbi kwisisu sakho ngokunqanda ukwanda okanye ukuphindaphindeka. Ngokudibeneyo, ezi ziphumo zinceda ukugcina ibhalansi ye-microbial emathunjini, eyona nto iphambili ekuxhaseni imisebenzi esisiseko njengokukhuseleka kunye nemetabolism, ngokwenqaku. (Eyeleleneyo: Uyiphucula njani impilo yakho yamathumbu-kwaye kutheni ibalulekile, ngokutsho kweGastroenterologist)

Ixhasa iMpilo yeNtliziyo

Ngaphandle kokulwa noxinzelelo lwe-oxidative kunye nokudumba - ezimbini ezinegalelo kwisifo sentliziyo- ii-antioxidants kwiimbotyi zekhoyo zikhupha i-nitric oxide, ekhuthaza i-vasodilation (okanye ukwandiswa) kwemithambo yegazi lakho, utshilo uSandy Younan Brikho, i-MDA, i-RD, ingcali yokutya ebhalisiweyo kunye nomsunguli we Ukutya kwizondlo. Kwelinye icala, igazi linokuhamba ngokulula, linciphise uxinzelelo lwegazi (aka hypertension), umngcipheko omkhulu wesifo sentliziyo. Ngapha koko, uphononongo lwango-2017 lwafumanisa ukuba ukutya iitshokholethi ezintandathu ngeveki kunokunciphisa isifo sentliziyo kunye nokubetha. (Kolu phando, enye ikhonza ilingana neegram ezingama-30 zetshokholethi, ezilingana neepunipoyi ezimbini zetshiphusi.) Kodwa linda, kukho okungakumbi: iMagnesium, ubhedu, kunye ne potassium - ezifumaneka kwikhoyo yonke - zinokunciphisa umngcipheko yoxinzelelo lwegazi kunye ne-atherosclerosis, okanye i-plaque buildup kwimithambo yakho eyaziwa ngokuthintela ukuhamba kwegazi, ngokukaLouloudis.

Inceda ukuLawula iSwekile yeGazi

Uphando olukhankanyiweyo lwe-2017 lukwafumanise ukuba itshokholethi nayo inokuwunciphisa umngcipheko wesifo seswekile kwaye konke kuyabulelwa (kumangaliswa!) Ii-antioxidants kwiimbotyi zekhoyo, yiyo loo nto itshokholethi. I-Cacao flavanols (iklasi ye-polyphenols) ikhuthaza ukukhutshwa kwe-insulin, ihomoni ekhupha i-glucose kwiiseli zakho, ngokutsho kwenqaku kwijenali. Izondlo. Oku kunceda ukuzinzisa iswekile yegazi lakho, ukuthintela ukuba kungabikho spiking. Oku kubalulekile kuba amanqanaba eswekile egazi aphakamileyo angonyusa umngcipheko wesifo seswekile. I-Cacao ikwanayo nefayibha, ethi "[icothise] ukufunxwa kwee-carbohydrate, yiyo loo nto izinzise amanqanaba eswekile yegazi kwaye [ikunikeze] amandla aqhubekayo emini," utshilo uLouloudis. Umzekelo, icephe nje elinye lecocoo nibs libonelela malunga ne-2 grams yefiber; liphantse lilingane ngokulinganayo nefayibha kwibhanana enye ephakathi (3 gram), ngokwe-USDA. Ukulawulwa ngakumbi kunye nokuzinzisa iswekile yegazi (ngenxa, kulo mzekelo, i-fiber kunye ne-antioxidants kwi-cocoo), iyancipha umngcipheko wakho wokuphuhlisa isifo seswekile.

Yonke le nto ithethwayo, kubalulekile ukuba uqaphele ukuba uninzi lweemveliso ezinekhokho (okt imivalo yetshokholethi yesiko) ikongeze iishukela, ezinokunyusa amanqanaba eglucose egazini. Ukuba unesifo seswekile okanye i-pre-diabetes, sebenzisa isilumkiso xa uthenga iimveliso ze-cocoo ezifana netshokolethi, ucebisa u-Louloudis, okwacebisa ukuba udibane nodokotela wakho ngeengcebiso ezithile zokuqinisekisa ukuba ugcina iswekile yegazi ngokusemandleni akho. (Idibeneyo: Isifo sikashukela sinokutshintsha njani isikhumba sakho-kunye nento ongayenza ngayo)

Uphucula uMsebenzi woQoqosho

Ngexesha elizayo ubuchopho bakho bufuna ukuchola-chola, bamba imveliso yecocoo efana netshokholethi emnyama. Ukongeza ekuqulatheni intwana ye-caffeine, iimbotyi zekhoyo ngomnye wemithombo ecebileyo ye-theobromine, ikhompawundi evuselela inkqubo ye-nervous central, ngokutsho kwinqaku Ijenali yaseBritane ye-Clinical Pharmacology(BJCP). Uphononongo lwe-2019 lufumene ukuba itshokolethi emnyama (equlethe i-50 ukuya kwi-90 yeepesenti ye-cocoo) ibonakala iphucula umsebenzi wokuqonda; Abaphandi bacinga ukuba oku kunokuba ngenxa ye-psychostimulant theobromine kwitshokholethi.

Ke, isebenza njani i-theobromine kunye ne-caffeine? Zombini iikhompawundi ziphazamisa ukusebenza kwe-adenosine, imichiza ekwenza ulale, ngokutsho kwenqaku elikwijenali. Imida kwiFarmacology. Nasi isivumelwano: Xa uvukile, iiseli zemithambo-luvo kwingqondo yakho zenza i-adenosine; I-adenosine ekugqibeleni iqokelela kwaye ibophele kwii-adenosine receptors, ezenza ukuba ulale, ngokweYunivesithi yaseJohn Hopkins. Theobromine kunye necaffeine vimba i-adenosine ukusuka ekubophelelweni ukuya kwii-receptors, kukugcina uphaphile kwaye uqaphele.

I-epicatechin kwi-cocoo inokukunceda, nayo. Uxinzelelo lwe-oxidative lunokonakalisa iiseli zemithambo-luvo, lube negalelo kuphuhliso lweengxaki ze-neurodegenerative ezinje ngesifo se-Alzheimer, ngokophando olupapashwe kwiphephancwadi. Imolekyuli ye-Neurobiology. Kodwa, ngokolu phando sele lukhankanyiwe kule magazini BJCP, i-epicatechin (i-antioxidant) inokukhusela iiseli zemithambo-luvo kumonakalo we-oxidative, onokuthi unciphise umngcipheko wesifo se-neurodegenerative kunye nokunceda ugcine ingqondo yakho yomelele.

Ngoku, ukuba unovakalelo kwizikhuthazi ezinje ngekofu, unokufuna ukuya lula kwikhokho. Ayisiyiyo nje i-cocoa engumthombo wendalo we-caffeine, kodwa i-theobromine kwi-cocoa inokubangela ukunyuka kwentliziyo kunye nentloko ebuhlungu kwiidosi eziphezulu (cinga: kufutshane ne-1,000 mg), ngokutsho kophando kwijenali. Ingqondo yengqondo. (Inxulumene: Ingakanani iCaffeine eninzi kakhulu?)

Ungayikhetha njani iCacao

Ngaphambi kokuba uye evenkileni kwaye uthenge unikezelo lwetshokolethi yobomi bonke, kunokunceda ukuqonda Njani Iimveliso ze-cocoo ziyacutshungulwa kwaye zibhalwe. Ngale ndlela, unokuhamba bhetele kwinkcazo yemveliso kwaye ukhethe eyona nto ilungileyo yokuvuna izibonelelo zempilo zecacao kunye nokhetho lwakho lokhetho.

Kubaqalayo, yazi ukuba "ukhokho" kunye no "cocoa" zizithethantonye; zikukutya okufanayo kwisityalo esinye. Amagama awabonisi ukuba imveliso yalungiswa njani okanye yalungiswa njani, nto leyo enokuchaphazela incasa yokugqibela kunye nomxholo wesondlo (ngaphezulu apha ngezantsi). Ke, ngokubanzi, zenziwa njani iimbotyi zekoko? Yonke i-cocoo iqala iimbotyi kuhambo lwazo ngokuvundiswa, inyathelo eliphambili ekuphuhliseni incasa yazo yetshokolethi yakudala. Abavelisi basusa iimbotyi ezifakwe impuphu kwimidumba, emva koko bazogqume ngamagqabi ebhanana okanye bazifake kwiibhokisi zeplanga, ucacisa uGabrielle Draper, umpheki khekhe eBarry Callebaut. Igwele kunye neebhaktiriya (ezifumaneka ngokwasemoyeni) zondla i-cocoa pulp, ebangela ukuba i-pulp ibile. Le nkqubo yokuvumba ikhupha imichiza, engena kwiimbotyi zecacao kunye nokuphendula okubangela umbala omdaka kunye ne-chocolateflavor, ngokophando olupapashwe kwi Isayensi yokutya kunye nesondlo. Ukuvumba kukwavelisa ubushushu, kubangele ukuba umgubo uphuke uze uthontsize imbotyi; iimbotyi ziyomiswa elangeni, utshilo uDraper.

Nje ukuba yomile, uninzi lwabavelisi baqhotse iimbotyi ze-cocoo phakathi kwe-230 ukuya kwi-320 ° F kunye nemizuzu emihlanu ukuya kwe-120, ngokutsho kwenqaku kwijenali. Antioxidants. Eli nyathelo linciphisa iintsholongwane ezinokuba yingozi (i.e. Salmonella) ezihlala zifumaneka eluhlaza (vs. eyosiweyo) yeembotyi zecacao, ucacisa uDraper. Ukuqhotsa kwakhona kunciphisa ubukrakra kwaye kuphuhlise ngakumbi incasa yetshokholethi eswiti. Ububi kuphela, ngokophando? Ukuqhotsa kunciphisa kancinci umxholo wecocoa, ngakumbi kumaxesha obushushu aphezulu kunye namaxesha okupheka amade, ngaloo ndlela kucutha izinto ezinokubakho osanda kufunda ngazo.

Apha kulapho izinto ziba mdaka kancinci: Nangona kukho ubuncinci bexesha lokuqhotsa kunye nobushushu bokunciphisa imiba yebhayoloji, eyona nkqubo yokuqhotsa iyahluka kakhulu ngomthengisi, utshilo uEric Schmoyer, umphathi omkhulu weprojekthi yophando kunye nophuhliso eBarry Callebaut. ULawulo lokuTya kunye neDrugs nalo alunayo inkcazo esemgangathweni yento "yokutshisa" ebandakanya, yongeza iDraper. Ke, iinkampani ezahlukeneyo zinokugoba iimbotyi zazonaphi na phakathi kwezi temphi zikhankanyiweyo kunye namaxesha kwaye zisabiza iimveliso zazo "ukhokho" kunye / okanye "icocoa."

Njengeemveliso ezinekhokho ezibhengezwe njenge "zenziwe kancinci? Kwiinkampani ezithile, oku kunokuthetha ukufudumeza iimbotyi zazo ngexesha elincinci (okt kwisiphelo esisezantsi sama-230 ukuya kuma-320 ° F kuluhlu) ukubulala iintsholongwane ezinobungozi ngelixa kugcinwa izakha-mzimba kunye nencasa ekrakra. Iprofayili - kodwa kwakhona, wonke umvelisi uhlukile, uthi u-Schmoyer. Ezinye iinkampani zinokuthi ziyeke ukufudumeza ngokupheleleyo (ukugcina izondlo) kwaye zisebenzise iimbotyi ezingaxutywanga ukwenza iimveliso ze-cocoa, ezinokuthi zichaze "njengekrwada." Kodwa nangona kukho umxholo ophezulu wezondlo, ezi mveliso zikrwada zinokuba nezithintelo ezithile.Khumbula: Ukwenziwa kobushushu kunciphisa umngcipheko wemiba yebhayoloji Kangangokuba iNational Confectioners Association Chocolate Council ivakalise inkxalabo malunga neemveliso zetshokolethi ekrwada ngenxa yokuba zinokubakho. Salmonella ungcoliseko. Oko kwathiwa, ukuba ufuna ukutya ikhoca eluhlaza, kuhlala kungumbono olungileyo ukubonisana no-doc wakho ngaphambi kokuba ulume, ngakumbi ukuba unesistim somzimba okanye imeko eyonyusa umngcipheko wokukhula okunxulumene nokutyausulelo.

Ke, konke oku kuthetha ntoni kuwe? Kwivenkile yokutya, ungavumeli ileyibhile yekoko/koko ikulahle, njengoko le migaqo musa bonisa ukuba zigcadwe njani iimbotyi zekoko. Endaweni yoko, funda inkcazo yemveliso okanye intloko kwiwebhusayithi yenkampani ukuze ufunde ngeendlela zabo zokulungisa, ngakumbi kuba iinkcazo zokuba "zosiwe", zenziwe kancinci, kwaye "ziluhlaza" azingqinelani kwilizwe lekoko. (Idibeneyo: Ukupheka okunempilo okuSebenzisa i-Cocoa Powder)

Unokujonga kwakhona uluhlu lwezithako ukufumanisa ukuba imveliso yenziwa njani. Kwivenkile enkulu, ukhokho ufumaneka ngokufuthi njengetshokholethi enzima, enokuthi ibe nezinye izithako ezifana nobisi okanye iswiti. Ungayifumana itshokholethi njengemivalo, iichips, iiflakes, kunye neziqwengana. Iitshokholethi ezahlukileyo zinamanani okoko ahlukileyo, adweliswe njengepesenti (okt "iipesenti ezingama-60 zekhoyo"). U-Louloudis ucebisa ukukhangela iimveliso ezibhalwe "itshokholethi emnyama," ene-cocoa ephezulu, kwaye ukhethe iintlobo ezine-70 yepesenti ye-cocoo - oko kukuthi, i-Ghirardelli 72% yeCacao Intense Dark Bar (Yithenge, $ 19, amazon.com) - kuba isenjalo. iswekile-eswiti (kwaye, ngenxa yoko, ayibi krakra kwaye inencasa ngakumbi). Kwaye ukuba awukhathali ngokulunywa okukrakra, ukhuthaza ukukhetha itshokholethi emnyama kunye nepesenti ephezulu kakhulu ukuvuna izibonelelo zempilo zekhoyo. U-Acharya ukwacebisa ukuba kuchongwe into ngaphandle kwencasa eyenziweyo kunye nezongezo, ezifana ne-soy lecithin, i-emulsifier edumileyo enokudumba kubantu abaninzi.

I-Cacao ikwafumaneka njenge-spreaded, ibhotolo, intlama, iimbotyi, kunye ne-nibs, utsho uBrikho. Zama: I-Natierra Organic yeCocoa Nibs (Yithenge, $ 9, amazon.com). Kukwakho necocoa powder, efumaneka yodwa okanye kwimixube yesiselo setshokholethi eshushu. Ukuba uthengela ukhokho njengesithako seresiphi (okt umgubo wekhokho okanye i-nibs), "ukhokho" inokuba kuphela kwesithako, njengakwi-Viva Naturals Organic Cacao Powder (Thenga yona, $ 11, amazon.com). Kwaye ngelixa abanye abantu besebenzisa iimbotyi ezipheleleyo ukwenza i-DIY cocoo powder (okanye bayitye njengoko injalo), i-Draper icebisa ngokuchasene nayo kuba, njengoko kukhankanyiwe ngasentla, iimbotyi ezikrwada zinokuqulatha iibhaktheriya eziyingozi kwaye "inkqubo yokwenza umgubo wecocoa kwiimbotyi ziphelele nzima ukuba awunazo izixhobo ezifanelekileyo ekhaya." Ngoko ke, ngenxa yokusebenza kakuhle kunye nokhuseleko, tsiba iimbotyi zonke kwaye usebenzise umgangatho ophezulu, ukuthengwa kwe-cocoa powder endaweni yoko.

Ukupheka, ukubhaka kunye nokutya iCacao

Kuba ikhokho ifumaneka ngeendlela ezininzi, kukho iindlela ezingapheliyo zokuyitya. Jonga ezi ndlela zokuzonwabisa zokonwaba ekhaya:

Kwi granola. Ukuphosa i-cocoa nibs okanye i-chips kwi-granola eyenziwe ngokwabo. Ukuba usebenzisa i-cocoo nibs, ekrakra ngakumbi, uCameron ucebisa ukongeza izithako eziswiti (ezifana neziqhamo ezomisiweyo) ukulungelelanisa ubukrakra.

Kwiismoothies. Ukucima ubukrakra bekhokho, isibini esinee-ins ezinjengeebhanana, imihla, okanye ubusi. Zama kwi-blueberry cacao smoothie isitya okanye i-chocolate emnyama i-chia smoothie yonyango olumnandi.

Njengetshokolethi eshushu. Yenza i-cocoa yakho eshushu ekuqaleni (kunye ne-cocoa powder) endaweni yokufikelela kwisixube esenziwe ngotywala esenziwe kwangaphambili ukuze ube sempilweni uthathe isiselo sexesha elifanelekileyo.

Kwisitya sakusasa. Ngaba unqwenela ukuqhekeka kwicala lezibonelelo zempilo? Iikhonkco zeCacao yindlela yokuhamba. U-Draper ucebisa ukuba uzitye nge-oats, i-strawberry, ubusi, kunye nebhotolo ye-hazelnut yesitya sakusasa esifanelekileyo; zama le recipe ye-oatmeal kunye ne-goji berries kunye ne-cocoo nibs. Unokuxuba umgubo wekhokho ngqo kwi-oats yencasa yetshokholethi ngaphandle kweswekile eyongezelelweyo.

Kwimpahla ezibhakiweyo. Enye i-cocoo yakudala, ziphathe ngokwakho ngezinto ezibhakiwe zetshokholethi yasekhaya. Zama ezi brownies ze-eggplant ezikhethekileyo okanye, kwi-dessert engaxutywanga, ezi zimbini ze-chocolate ze-crunch bar.

Uphengululo lwe