Ushokoledi omnyama , obhekwa njenge-"ukudla konkulunkulu" iminyaka eyizinkulungwane, awugcini nje ngokuba yinto ejabulisayo emlonyeni kodwa futhi uqukethe izakhiwo eziningi ezizuzisa impilo yethu. Kubalulekile ukugcizelela ukuthi akuwona wonke ushokoledi ofanayo; izinhlobo ezinokuqukethwe okuphezulu kwe-cocoa (ngaphezu kuka-70%) futhi ezingenashukela owengeziwe yizo ezinikeza izinzuzo ngempela. Kodwa ukudla okuhlobene nokuba nama-calories amaningi namafutha kunganikeza kanjani izinzuzo eziningi kangaka? Sizochaza ngokuningiliziwe lapha.
Izakhiwo Zomsoco Zoshokoledi Omnyama
Ukwakheka kwetshokolethi emnyama emsulwa kuhlanganisa amafutha anempilo , ama-antioxidants , amavithamini , kanye namaminerali . Izakhi eziyinhloko zifaka:
- Ama-Flavonoids: Lawa ma-antioxidant compounds avikela amangqamuzana kuma-radicals mahhala, avimbele ukuguga ngaphambi kwesikhathi futhi anciphise ukuvuvukala.
- I-Theobromine: Ngokufanayo ne-caffeine, ivuselela isimiso sezinzwa esiyinhloko futhi ibe nemiphumela emihle ekugxiliseni ingqondo.
- Amaminerali: Ushokoledi omnyama unothe ngensimbi, i-magnesium, i-potassium ne-phosphorus, ebalulekile ekusebenzeni kwemisipha namathambo.
- Ama-acids anempilo: I-Oleic acid (ekhona futhi emafutheni omnqumo) ihlotshaniswa nezinzuzo zenhliziyo nemithambo yegazi.
Ngaphezu kwalokho, okuqukethwe kwayo ushukela okuphansi uma kuqhathaniswa nezinye izinhlobo kwenza ifaneleke kulabo abafuna i-dessert engenangozi kangako emzimbeni.
Izinzuzo Zezempilo Zoshokoledi Omnyama
1. Ukuthuthukiswa Kwesistimu Yenhliziyo
Izifundo zikhombisile ukuthi ukudla ushokoledi omnyama njalo nangokulinganiselwe kunganciphisa ingozi yesifo senhliziyo . Lokhu kungenxa kakhulu yekhono lawo lokuthuthukisa ukugeleza kwegazi, ukunciphisa umfutho wegazi, kanye nokwandisa i-cholesterol ye-HDL (enhle) ngenkathi kunciphisa i-cholesterol ye-LDL (embi). Ngaphezu kwalokho, ama-flavonoid kushokoledi omnyama asiza ekuphumzeni imithambo yegazi, kunciphisa ingozi yokuqhekeka kwegazi.
2. Izakhiwo Ze-Antioxidant
Ushokoledi omnyama uqukethe ama-antioxidants amaningi kunezinhlobo eziningi zokudla okumnandi, okuhlanganisa ama-blueberry netiye eliluhlaza. Lawa ma-antioxidants, njenge-polyphenols nama-catechins, alwa nama-free radicals , anciphisa ukuvuvukala futhi anciphise ingozi yezifo ezingamahlalakhona njengomdlavuza.
3. Izinzuzo Zokucabanga
Ama-flavonoid ayo awasizi nje kuphela enhliziyweni, kodwa futhi avikela ubuchopho. Akhuthaza ukugeleza kwegazi okufanele ebuchosheni, athuthukise inkumbulo nokufunda, futhi anciphise ukwehla kwengqondo okuhlobene nokuguga.
4. Isikhuthazi Semvelo
Ngenxa ye-theobromine, ushokoledi omnyama usebenza njengesikhuthazi esincane , esiza ekuthuthukiseni amazinga emizwa namandla. Uphinde uqukethe i-tryptophan, isandulela se-serotonin, eyaziwa ngokuthi i-hormone yenjabulo.
5. Isikhumba Esinempilo
Ukudla ushokoledi omnyama kungasiza esikhumbeni esinempilo esimelana kakhulu nemisebe ye-ultraviolet. Ama-antioxidants athuthukisa umswakama wesikhumba, ubuningi, kanye nokuthungwa ngokwandisa ukugeleza kwegazi kuma-capillaries amancane.
Ungakanani Ushokoledi Omnyama Onconywayo?
Nakuba ushokoledi omnyama unezinzuzo eziningi, kufanele udliwe ngokulinganisela. Kungcono kakhulu, kunconywa amagremu angu-15 kuya kwangu-30 ngosuku , ukuqinisekisa ukuthi uqukethe okungenani u-70% we-cocoa. Ukugwema izinhlobo ezifaka ubisi noma ushukela owengeziwe kuzokhulisa izakhiwo zawo eziwusizo.
Nakuba kuwukudla okunomsoco kakhulu, okuqukethwe kwayo kwamakhalori aphezulu (cishe ama-kcal angu-570 ngamagremu ayi-100) kusho ukuthi kufanele ifakwe ekudleni okunempilo futhi kuhlanganiswe nokuzivocavoca njalo. Kulabo abafuna izinketho ezinempilo, ushokoledi omnyama ungasetshenziswa nasezindleleni zokupheka ezifana nama-dessert anempilo , uwufake ngendlela yokudala ekudleni.
Ungawukhetha Kanjani Ushokoledi Omnyama Omuhle
Uma uthenga ushokoledi omnyama, kubalulekile ukuhlola ngokucophelela amalebula. Qiniseka ukuthi okuqukethwe yi-cocoa kuningi nokuthi akuqukethe izithasiselo ezingadingekile njengamafutha emifino noma ushukela ocolisisiwe. Ukukhetha ushokoledi oqinisekisiwe wemvelo kungaqinisekisa imikhiqizo esezingeni eliphezulu.
Ushokoledi Omnyama Nezemidlalo
Kwabathandi bezemidlalo, ushokoledi omnyama uwumthombo omuhle kakhulu wamandla ngenxa yama-carbohydrate awo namafutha anempilo. Ngaphezu kwalokho, ama-antioxidants awo asiza ekunciphiseni ukuvuvukala kwemisipha futhi asheshise ukululama ngemva kokuzivocavoca okunamandla, okwenza kube umngane ofanele wabadlali.
Ukufaka ushokoledi omnyama ekudleni kwethu kungaba yisinqumo esinempilo uma udliwe ngezilinganiso ezifanele. Akugcini nje ukwanelisa izinyo lakho elimnandi, kodwa futhi linikeza izinzuzo eziningi zomzimba nengqondo.