Ha matsatsi a phomolo a le holim 'a rona bohle re tseba se ka har'a menu: tsokolate, chokolete le chokolete e ngata! Ha re ntse re bua ka letsatsi la Keresemese 'me re ts'oarella ka mekete ea Hanukkah le Selemo se Secha, e ka' na eaba u ne u e-na le li-cookie tse ngata tse ts'oaretsoeng, tsokolate e chesang, li-truffles le yule log cake. Le Letsatsi la Valentine ka mor'a matsatsi a 51 feela ka mor'a Keresemese (na u ka e lumela ?!), re nahane hore e ne e le nako e ntle ea thuto ea "Chocolate 101".
Ka lilemo tse ngata, bafuputsi ba batlisitse liphello tsa phekolo ea mofuta ona o monate (ha e le hantle, ha o jeoa ka mokhoa o lekanyelitsoeng) mme qetellong o fihletse qeto ea latelang: chokolete e lefifi e na le melemo e mengata ea bophelo bo botle. Re metse e kholo ea tsokolate e lefifi (mme re e kenyelelitse e le e 'ngoe ea li-superfood tse ka holimo ho 10), kahoo re hlophisitse lenane la melemo ea eona ea bophelo bo botle le litsela tse monate tsa ho thabela monate oa eona.
'Nete ka Antioxidants
Tsokolate e lefifi e entsoe ka cocoa, phofo e tlohang linaoa tsa cocoa tse hōlileng sebakeng sa mongobo. Kocoa ke mohloli o ruileng oa flavonoids, haholo-holo epicatechins le procyanidins (leka ho re mabitso ao a makhetlo a mararo ka potlako!). Li-flavonoids tsena ke tsa sehlopha se bitsoang polyphenols 'me ke li- antioxidants tse matla tse sireletsang lisele tsa hao ho senya. Tšireletso ena e ka thusa ho thibela botsofali, mefuta e sa tšoaneng ea kankere le mafu a kotsi le mafu a pelo.
Mehloli e meng ea polyphenols e kenyelletsa veine e khubelu, tee le monokotsoai-litaba li mpa li ntlafala le ho feta, hantle?
'Nete ka Bophelo ba Pelo
Le ts'ooso e lefifi le eona e na le liphello tse ntle ho ticker ea rona. Liphuputso li bontšitse hore tsokolate e lefifi e ka thusa ho eketsa bophara ba methapo ea bohlokoa, kahoo e thibela tšitiso e kotsi ea sebete.
Lipatlisiso tse joalo li fumane hape hore tsokolate e lefifi e eketsa ho ba le mahlaba a mabeli (ho tsamaisa mali) le ho thibela mahlaseli a kotsi a platelet. Ho phaella moo, tšebeliso ea chokolete e lefifi e ka eketsa kakaretso ea HDL ("cholesterol e ntle" maling a hao empa ka nako e le 'ngoe e fokotsa LDL ("cholesterol e mpe").
Hona joale, ba bang ba lona ba ka 'na ba nahana, "Na tsokolate ha e na mafura a mangata?" U nepile-e fela. Le hoja mefuta e mengata ea mafura a phetseng hantle a 'nile a amahanngoa le ho kula hantle' meleng hobane a ka phahamisa LDL le k'holisetero eohle ka mali, e leng e 'ngoe ea likhetho tsa seroleta, e leng stearic acid, ha e na liphello tsena. Le hoja lipatlisiso tsa li-acid tsa stearic li ntseng li etsoa, mohlomong ha ho e 'ngoe ea mafura a tletseng "batho ba babe." Lula u shebile!
'Nete ka Likokoana-hloko
Na u hloka ho kholisa ho feta? Chokolete e lefifi ke mohloli o motle haholo oa magnesium le koporo, ho fana ka liphesente tse 9 le karolo ea 30 lekholong ea liphaello tsa lijo tse khothalletsoang (RDA), ka ho latellana, ka khalori ea 100 feela e sebeletsang.
Magnesiamo ke ea bohlokoa bakeng sa tlhahiso ea matla le protheine, le koporo e hlokahalang bakeng sa nts'etsopele ea boko le tsoekere ea metabolism. Ka hona, lijo tse nang le mehloli e meholo ea limatlafatsi li bohlokoa ho bophelo bohle ba rona.
Chokoleti e lefifi le eona ke mohloli o motle oa tšepe, potasiamo, le fiber , kahoo ... ja!
Ho Thoe'ng ka Chokolete ea Milk?
Kahoo, hona joale re fetoha mokhoa o itseng oa Debbie Downer. Tsokolate ea lebese ha e na litšenyehelo tse tšoanang tsa bophelo bo botle joaloka chokolete e lefifi. Mefuta e fapaneng e lefifi e na le makhetlo a mabeli ho isa ho a mararo palo ea cocoa e le tsokolate ea lebese, 'me phofo ena e bohloko ke senotlolo ho melemo eohle ea tlhokomelo ea bophelo. Kahoo, e-ea bakeng sa mefuta e mabebo boholo ba nako.
Choco-LOT ea menyetla
U hloka litsela tse 'maloa tse monate tsa ho itšetleha ka lehlakoreng le lefifi? Leka litlhahiso tsena:
- Tšoara sethala sa chokolete e lefifi sebakeng sa hau se latelang sa mabenkeleng! Sheba karolo ea 70 lekholong kapa kakao e eketsehileng ho kotula tse ling tsa melemo ea bophelo bo botle . Tlhokomeliso: boloka leihlo la boholo ba ho sebeletsa; 1 ounce (hoo e ka bang boholo ba karete ea mokitlane) ke e loketseng ho sebeletsa hoo e ka bang lik'hilojule tse 150.
- Ho e-na le ho thabela oli ol 'oatmeal, kopanya ka phofo e' ngoe ea cocoa. Ho na le likhabapo tse 1 ho isa ho tse 2 ka senoelo sa ½ sa oats ke seo u se hlokang.
- Bakeng sa lijo tsa lelapa tsa hau tse latelang kapa tsa ho ja lijo tse ling, shapa Fondue ea ka e Ncha e Ntle ka Tholoana. Hobane tsokolate e lefifi le monokotsoai ke mehloli e meholo ea polyphenols, u tla be u fa 'mele oa hao tekanyo e habeli ea matla a antioxidant!
> Mehloli:
> Corti, R., Flammer, AJ, Hollenberg, NK & Luscher, TF (2009). Cocoa le bophelo bo botle ba pelo. Ho potoloha, 119, 1433 - 1441.
> Flammer, AJ, Hermann, F., Sudano, I., Spieker, L., Hermann, M., Cooper, KA, Serafini, M., Luscher, TF, Ruschitzka, F., Noll, G. & Corti, R. (2007). Tsokolate e lefifi e ntlafatsa ho senyeha ha marone le ho fokotsa platelet reactivity. Ho potoloha, 116 (21), 2376-2382.
> Katz, DL, Doughty, K. & Ali, A. (2011). Kokoe le chokolete ka bophelo bo botle ba batho le mafu. Antioxidants & Redox Pontšo, 15 (10), 2779 - 2811.