Na Chocolate e Lefifi e U Loketse? Melemo e makatsang ea bophelo bo botle

Ha e bitsoa lijo tsa melimo ea lefeela.

Litšoantšo tsa Baibaz / Getty



Tsokolate e lefifi ke khale e amahanngoa le bohlasoa, bo sa hoeletsang hantle bophelo bo botle. Joale na tsokolate e lefifi e u loketse? Ke 'nete hore chokolete e lefifi e fana ka melemo e itseng ea bophelo bo botle, ho kenyelletsa ho theola khatello ea mali, ho ntlafatsa bophelo bo botle ba pelo, ho fokotsa k'holeseterole le ho fokotsa kotsi ea mofets'e o itseng. Empa tsohle li mabapi le ho natefeloa ke lintho tse ntle ka tekano.

Ho boleloa hore tsokolate e bile teng bonyane lilemo tse 2000, leha lipatlisiso tsa morao-rao li fana ka maikutlo a hore e qalile morao haholo. Lentsoe 'tsokolate' le ka tsoa lentsoeng la Maaztec 'xocoatl,' e leng seno se bohloko se hlahisoang ke linaoa tsa cocoa. Cacao ea Theobroma, e leng lebitso la Selatine la sefate sa cocoa, e fetoleloa e le 'lijo tsa melimo.' E leng lebitso le nepahetseng ha o ka re botsa.





Empa ha se chokolete eohle e entsoeng e lekana-bonyane eseng ponong ea bophelo bo botle -e bohlokoa ho arabela potso ke chokolete e lefifi e phetseng hantle? Tsokolate e lefifi e na le cocoa e phahameng ho feta chokolete ea lebese, ho tloha ho 50% ho isa ho 99% solids ea cocoa-mohlomong o phutholohile ho 70%, kapa mohlomong o sebelitse tsela ea hau ho fihlela leruong le bohloko la 95% . Ha tsokolate ea hau e lefifi e hloekile haholoanyane-aka e eketsa lisebelisoa tse kang tsoekere le lebese-e phetse hantle.

Re ile ra botsa litsebi tsa phepo e nepahetseng hore e be chokolete e lefifi ho uena 'me ra ba fa monyetla oa ho senya tsohle tseo o hlokang ho li tseba ka kalafo eo o e ratang ka ho fetesisa.



Melemo ea chokolete e lefifi

O mong oa melemo ea ho ja chokolete e lefifi ke bongata ba flavanols . Flavanols ke mofuta oa polyphenol, sehlopha se pharaletseng sa metsoako ea tlhaho e ka bang molemo ho bophelo ba hau mme ka lehlohonolo e fumanoa ho tse ling tsa lintho tseo u li ratang haholo: tee, morara le veine e khubelu. Tsokolate e lefifi e na le cocoa e nang le li-flavanols tse ngata, 'me kaha tsokolate e lefifi e na le cocoa e phahameng ho feta chokolete ea lebese, e boetse e na le li-flavanols tse ngata, ho rialo Kris Sollid , RD, motsamaisi e moholo oa likhokahanyo tsa phepo ho Lekhotla la Machaba la Tlhahisoleseling ea Lijo.

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Ho latela Harvard TH Chan Sekolo sa Bophelo ba Sechaba , Chokolete e lefifi e na le cocoa e nang le flavanol e nang le cocoa e fetang makhetlo a 2-3 ho feta chokolete ea lebese. Mona ke melemo ea bophelo bo botle ba ho ja chokolete e lefifi:

1. E ntlafatsa phallo ea mali

Lipatlisiso o fumane hore li-flavanols li tšehetsa tlhahiso ea nitric oxide kahare ea methapo ea mali, e ntlafatsang phallo ea mali le ho theola khatello ea mali. Sena se bohlokoa hobane khatello e phahameng ea mali ke sesosa sa kotsi sa lefu la pelo. Leha ho le joalo, litlamorao tsena li bonts'itsoe feela lithutong tsa nako e khuts'oane, 'me khafetsa ho ja chokolete e lefifi khafetsa ho kanna ha fella ka ho ja tsoekere, likhalori le mafura a mangata ho feta kamoo ho khothaletsoang, ho bolela Sollid.

2. E ka fokotsa menyetla ea lefu la tsoekere

HO ho ithuta o fumane hore li-flavanols tsa chokolete li ka eketsa kutloisiso ea insulin mme, kamora nako, li ka thusa ho thibela lefu la tsoekere. Maindia a Kuna, e leng moloko o thehiloeng Lebōpong la Leoatle la Caribbean la Panama, a ne a le joalo fumanoe ho fokotsa makhetlo a lefu la tsoekere sechabeng sa bona, le litheko tse tlase tsa stroke, lefu la tsoekere le mofetše ho feta batho ba bang ba Panama, e hokahantsoeng le ho ja cocoa e ngata ea flavanol.



3. E nolofatsa ho patoa

Chokolete e lefifi hape e na le magnesium e ngata haholo e ka thusang ho phutholoha mesifa tsamaisong ea hau ea tšilo ea lijo mme ka hona ea thusa ho potlakisa tsamaiso ea mala.

Ke liperesente life tsa chokolete e lefifi e phetseng hantle?

Khetha cocoa ea 70% kapa ho feta, ho latela Harvard TH Chan Sekolo sa Bophelo ba Sechaba , haeba u batla ho nka monyetla ka li-flavanols ka chokolete e lefifi. Ha tsokolate e lahleheloa ke monate 'me e fumana bohloko ho feta ha liperesente li ntse li eketseha, o tla eketsa tlhahiso ea hau ea flavanols.



Tlhahisoleseling e mabapi le phepo ea chokolete e lefifi

Nako e le 'ngoe ea Tsokolate e lefifi ea cocoa e 70-85% e na le lik'hilojule tse ka bang 170, ligrama tse 12 tsa mafura, ligrama tse 3 tsa fiber, ligrama tse 13 tsa lik'habohaedreite le ligrama tse 6,8 tsa tsoekere.

Na chokolete e lefifi e na le caffeine?

Tsokolate e lefifi ka tlhaho e na le caffeine (le caffeine e ngata ho feta lebese kapa chokolete e tšoeu). Phofo e le 'ngoe ea 70-85% ea cocoa e ts'okolate e lefifi e na le li-milligram tse 22.7 tsa caffeine, ho latela USDA . Ha ho bapisoa, li-ounces tse 8 tsa kofi hangata li na le li-milligram tse ka bang 100 tsa caffeine le ounce e le 'ngoe ea espresso hangata e nang le limiligrama tse ka bang 60, ho bolela Sollid. Sena se bolela hore tsokolate e lefifi e na le caffeine e ngata, ka hona o kanna oa se batle ho ja haholo bosiu.



Ke likotsi life tse ling tsa ho ja chokolete e lefifi?

Ho na le lebaka leo ka lona chokolete e utloang e khotsofatsa hakana. Ha se ka botlalo ke hantle bakeng sa hau. Joaloka mefuta eohle ea chokolete, chokolete e lefifi e na le likhalori tse ngata le mafura a mangata, ho bolela Sollid. Empa ho bohlokoa ho hopola hore ho lokile ho itlhoekisa ka linako tse ling litheko tse nyane joalo ka tsokolate e lefifi.

Haeba o amehile ka boima ba 'mele, o kanna oa batla ho khetha chokolete e nang le tsoekere e nyane le lebese mme e na le cocoa e tiileng (ho fumana li-flavanols tse tšepahalang) kapa o khetha likaroloana tse nyane tsa litholoana tse koahetsoeng ka chokolete e lefifi (e se nang eketsa tsoekere) bakeng sa pheko e monate.



Ke chokolete e kae e lefifi e nkoang e phetse hantle kapa e leka-lekaneng ho jeoa?

Lijo tse phetseng hantle li ka baka tsokolate e lefifi, empa boholo ba tsona bo tla fapana ho ea ka batho. Batho ba bang ba ka khona ho kenyelletsa likhalori tse 170 le ligrama tse 12 tsa mafura ka phepo e le 'ngoe lijong tsa letsatsi le letsatsi, ha ba bang ba ka hloka ho ja halofo kapa karolo ea boraro ea chelete ena, ho rialo Sollid. Joalo ka tšoaro tsohle, teka-tekano ke senotlolo. Haeba u amehile, buisana le ngaka ea hau kapa setsebi sa phepo e nepahetseng.