Makemake ʻoe e ʻai i ka kokoleka ʻeleʻele? He mea maikaʻi maoli anei ia no kou kino?

ʻO wai ka mea makemake ʻole i ka ʻai ʻana i ke kokoleka? Makemake nā keiki a me nā pākeke i ke kokoleka. I kēia manawa, ʻo ke 'kokoleka ʻeleʻele' kahi mea ʻono ʻokoʻa iki a ua manaʻo ʻia e ka poʻe he maikaʻi no ke olakino. Wahi a kekahi he maikaʻi ia no ka puʻuwai a maikaʻi no ka maʻi diabetes. No laila, he ʻoiaʻiʻo anei kēia moʻolelo? He mau pono maoli anei ka ʻai ʻana i ke kokoleka ʻeleʻele no ko kākou kino? A i ʻole ua like ia me nā mea ʻono ʻē aʻe? E kamaʻilio kākou e pili ana i kēia i kēia lā.

ʻO ka mea mua, he aha ka kokoleka ʻeleʻele?

I ka ʻōlelo maʻalahi, ʻo ke kokoleka ʻeleʻele kahi ʻano kokoleka i loaʻa ma ka liʻiliʻi he 50% o nā mea paʻa koko. ʻAʻole e like me ke kokoleka waiū a mākou e makemake ai a pau, ʻaʻohe ona waiū i hoʻohui ʻia. Eia nō naʻe, i kekahi manawa hiki ke hoʻohui ʻia kahi waiū liʻiliʻi i ka wā o ke kaʻina hana. No laila, inā ʻoe kekahi mea e pale aku i ka waiū, he mea naʻauao ke nānā i ka lepili.

Hiki i ka kokoleka ʻeleʻele haʻahaʻa ke loaʻa i kekahi manawa nā aila ʻē aʻe, ka pata, a me nā mea ʻono hana.

Aia ka caffeine i loko o ka kokoleka ʻeleʻele?

ʻAe, ʻoiaʻiʻo nō. Ke piʻi aʻe ka pakeneka koko, piʻi pū ka nui o ka caffeine. No ka laʻana, hiki i ka 100 grams o ke kokoleka ʻeleʻele me 70%-85% koko ke loaʻa ma kahi o 80 milligrams o ka caffeine. Ua kokoke loa kēia i ka nui i loko o ke kīʻaha kofe (ma kahi o 95 milligrams). No laila, inā he kanaka ʻoe e kāohi ana i ka caffeine, pono ʻoe e makaʻala i ka nui o ke kokoleka ʻeleʻele āu e ʻai ai.

He aha nā pono olakino maoli o ka kokoleka ʻeleʻele?

ʻO ke kumu nui o kēia, ʻo ka cocoa i hana ʻia ai ka kokoleka ʻeleʻele he waiwai ia i nā phytochemicals i kapa ʻia ʻo flavanols . Loaʻa i kēia mau flavanols nā waiwai antioxidant ikaika a me nā waiwai anti-inflammatory.

Eia kekahi o nā pono e hiki iā kākou ke loaʻa mai kēia mau ʻano.

1. Ka palekana no ka puʻuwai

Ua hōʻike ʻia kekahi mau noiʻi e hiki i ka kokoleka ʻeleʻele ke kōkua i ka pale ʻana i nā maʻi puʻuwai a me nā maʻi kīʻaha koko. Ua manaʻo ʻia e kōkua ia i ka hoʻohaʻahaʻa ʻana i ke koko, pale i nā ʻūpā koko, a hoʻēmi i ka mumū i loko o ke kino.

2. Hoʻemi i ka pilikia o ka maʻi diabetes

Ua manaʻo ʻia nā flavanols i loko o ke koko e hoʻonui i ka ʻike o ko mākou kino i ka insulin. ʻO ia hoʻi, kōkua lākou i ka hormone insulin, ka mea e kaohi ana i ke kō i loko o ko mākou kino, e hana pono. Hiki paha i kēia ke hōʻemi i ka pilikia o ka loaʻa ʻana o ka maʻi diabetes i ka wā lōʻihi.

3. Kōkua i ka hoʻomalu ʻana i ke koko

Ua ʻike ʻia kekahi mau noiʻi e hiki i ka ʻai ʻana i kahi kokoleka ʻeleʻele ke hoʻohaʻahaʻa iki i ke koko. Hiki nō hoʻi ke kōkua i ka pale ʻana i ka arteriosclerosis, ka hōʻiliʻili ʻana o ka momona a me nā mea ʻē aʻe i loko o nā paia o ke aʻa, ma ka hoʻonui ʻana i ka palupalu o nā kīʻaha koko.

4. Hiki ke hoʻomaikaʻi ʻia ka ʻike?

Ua ʻike ʻia kekahi noiʻi liʻiliʻi ʻelua hola ma hope o ka ʻai ʻana i ka kokoleka ʻeleʻele, ua hoʻomaikaʻi iki ʻia ka ʻike o ka poʻe i hoʻohālikelike ʻia me ka poʻe i ʻai i ka kokoleka waiū. Akā, ʻaʻole maopopo i ka lōʻihi o kēia hopena a pehea hoʻi e pili ai i ke ola o kēlā me kēia lā. No laila, pono hou aku ka noiʻi e ʻōlelo maopopo ai.

Pehea ka ʻike o ka meaʻai i loko o ka kokoleka ʻeleʻele?

Inā makemake ʻoe e loaʻa ka nui o nā flavanols, e koho i ka kokoleka ʻeleʻele i loaʻa ma ka liʻiliʻi he 70% cocoa a ʻoi aku paha . Ma waho aʻe o nā flavanols, loaʻa pū i ka kokoleka ʻeleʻele kekahi fiber a me nā minelala ʻē aʻe e pono ai ko kākou kino.

• Makenesium
• Zinc
• Hao
• ʻO ka phosphorus
• Keleawe

Akā e hoʻomanaʻo, aia pū kekahi i loko o kēia nā calorie, ka momona, a me ke kō.

Nā pilikia a me nā mea e pono ai ke ʻike

ʻOiai he mau pono kona, he meaʻai kiʻekiʻe ka kokoleka ʻeleʻele i nā calorie, ka momona, a me ke kō . No laila, pono e ʻai ʻia me ke kaulike. ʻO kekahi mau ʻāpana liʻiliʻi (ma kahi o 30-50 grams) i kēlā me kēia lā ua lawa ia e loaʻa ai nā pono olakino.

I ke kūʻai ʻana i kahi ʻāpana kokoleka, e nānā i ka lepili no ke kō a me ka momona i hoʻohui ʻia, e like me ka caramel.

Nā pōʻino o nā metala kaumaha

He mea kēia a ka poʻe he nui i ʻike ʻole ai. Hiki i kekahi mau ʻano kokoleka ʻeleʻele ke loaʻa nā metala kaumaha liʻiliʻi i kapa ʻia ʻo ke kēpau a me ka cadmium. ʻO kēia nā mea a ke kumu koko e omo ai mai ka lepo kahi e ulu ai. ʻAʻole maikaʻi ke olakino no ka lōʻihi o ka hoʻopili ʻana i kēia mau metala kaumaha. Hiki i kēia ke hoʻopilikia nui i nā keiki ʻōpio a me nā makuahine hāpai. No laila, he mea nui e koho i kahi huahana hilinaʻi a maikaʻi hoʻi.

Nā ala e hoʻohui ai i ka kokoleka ʻeleʻele i kāu meaʻai

Hoʻohana pinepine ʻia ka kokoleka ʻeleʻele i nā mea ʻono e like me nā keke, nā puddings, a me nā kuki. Akā aia kekahi mau ala olakino e hoʻokomo ai i loko o kāu papaʻai. Eia kekahi mau manaʻo:

• E ʻai i kahi ʻāpana kokoleka ʻeleʻele liʻiliʻi me kekahi mau hua hou.
• E hoʻohui i kahi kokoleka ʻeleʻele liʻiliʻi i hoʻoheheʻe ʻia i kāu ʻoats kakahiaka.
• E hoʻohui i hoʻokahi punetune o ke kokoleka ʻeleʻele a me kahi maiʻa i ka mīkini wili a hana ia e like me ka ʻaikalima ʻono a olakino.

Inā loaʻa iā ʻoe kahi maʻi (e.g., diabetes, maʻi puʻuwai), he mea nui loa ia e kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i ka kokoleka ʻeleʻele i kāu meaʻai.