Udat nɔ lɛk fɔ it chɔklɛt? Pikin ɛn big pipul dɛn lɛk chɔklɛt. Na da tɛm de, ‘dak chɔklɛt’ na sɔntin we gɛt smɔl difrɛn teys ɛn bɔku pipul dɛn kin tek am se i fayn fɔ wɛlbɔdi. Sɔm pipul dɛn se i fayn fɔ di at ɛn i fayn fɔ dayabitis. So, yu tink se dis stori na tru? Yu tink se we wi it dak chɔklɛt, dat kin rili bɛnifit wi bɔdi? Ɔ i jɔs tan lɛk ɔda swit dɛn? Lɛ wi tɔk bɔt dis tide.
Fɔs, wetin na dak chɔklɛt?
Fɔ tɔk am simpul wan, dak chɔklɛt na wan kayn chɔklɛt we gɛt at le 50% kakao sɔlid. I nɔ tan lɛk di milk chɔklɛt we wi ɔl lɛk, i nɔ gɛt ɛni milk we dɛn ad. Bɔt sɔntɛnde, dɛn kin ad smɔl milk we dɛn de mek am. So if yu na pɔsin we nɔ de it dairy, i go fayn fɔ chɛk di lɛbl.
Sɔntɛnde, dak chɔklɛt we nɔ gɛt bɛtɛ kwaliti kin gɛt ɔda ɔyl, bɔta, ɛn atifishal flawa dɛn.
Yu tink se dak chɔklɛt gɛt kafinɛ?
Yɛs, na fɔ tru. As di kakao pasɛnt de go ɔp, di kafinɛ de go ɔp bak. fכ egzampl, 100 gram dak chכkolat wit 70%-85% kakao kin gεt lεk 80 miligram kafin. Dis kin rili klos to di amount we de insay wan kɔp kɔfi (lɛk 95 miligram). So if yu na pɔsin we de kɔntrol kafin, yu fɔ tek tɛm bak bɔt di kayn dak chɔklɛt we yu de it.
Wetin na di rial wɛlbɔdi bɛnifit dɛn we dak chɔklɛt gɛt?
Di men rizin fɔ dis na bikɔs di kakao we dɛn kin yuz fɔ mek dak chɔklɛt gɛt bɔku faytokɛmikɛl dɛn we dɛn kɔl flavanol . Dɛn flavanol ya gɛt pawaful antiɔksidant ɛn anti-inflammatory prɔpati.
Fɔ tɔk am simpul wan, dɛn tin ya kin ɛp fɔ mek wi bɔdi in sɛl dɛn nɔ pwɛl ɛn fɔ mek di inflamɛns we nɔ nid fɔ de insay di bɔdi nɔ bɔku.
Na sɔm pan di bɛnifit dɛn we wi go gɛt frɔm dɛn kwaliti dɛn ya.
1. Protɛkshɔn fɔ di at
Bɔku stɔdi dɛn dɔn sho se dak chɔklɛt kin ɛp fɔ protɛkt yusɛf frɔm at sik ɛn blɔd vesel sik. Dɛn tink se i kin ɛp fɔ mek blɔd prɛshɔn go dɔŋ, fɔ mek blɔd nɔ klɔt, ɛn fɔ mek di bɔdi nɔ inflamɛns.
2. Fɔ ridyus di risk fɔ gɛt dayabitis
Dɛn tink se di flavanol dɛn we de insay kakao kin mek wi bɔdi gɛt mɔ insulin. Dat min se dɛn de ɛp di ɔmon we dɛn kɔl insulin we de kɔntrol di shuga we de na wi bɔdi fɔ wok fayn fayn wan. Dis kin ridyus di risk fɔ gɛt dayabitis fɔ lɔng tɛm.
3. I de ɛp fɔ kɔntrol blɔd prɛshɔn
Sɔm stɔdi dɛn dɔn sho se if pɔsin it smɔl dak chɔklɛt, i kin mek yu blɔd prɛshɔn go dɔŋ smɔl. I kin ɛp bak fɔ mek yu nɔ gɛt at ɛn ɔda tin dɛn we de bɔku na di at in wɔl, bay we i de mek di blɔd vesel dɛn ebul fɔ chenj.
4. Yu tink se yu go ebul fɔ si fayn?
Wan smɔl stɔdi sho se tu awa afta dɛn it dak chɔklɛt, pipul dɛn kin si smɔl we yu kɔmpia am to di wan dɛn we it milk chɔklɛt. Bɔt i nɔr klia yet aw lɔng dis ifɛkt kin te ɔr aw e kin afɛkt ɛvride layf. So dɛn nid fɔ du mɔ risach fɔ tɔk fɔ tru.
Aw di it we de insay dak chɔklɛt de?
If yu want fɔ gɛt di mɔ flavanol, pik dak chɔklɛt we gɛt at le 70% kakao ɔ mɔ . Apat frɔm flavanol, dak chɔklɛt gɛt sɔm fayv ɛn ɔda minral dɛn bak we wi bɔdi nid.
- Magnɛsiɔm we dɛn kɔl
- Zink we dɛn kɔl Zinc
- Ayɛn
- Fɔsfɔr we dɛn kɔl
- Kɔpa
Bɔt mɛmba se dis gɛt kalori, fat, ɛn shuga bak.
| Wetin de insay 1/4 kɔp (lɛk 40 gram) dak chɔklɛt? | |
|---|---|
| Nutrishɔnal kɔmpɔnɛnt | Avrej saiz |
| Kalori dɛn we yu kin gɛt | 220. Na di 220 |
| Protɛin we de mek pɔsin gɛt | 2 gram na yu |
| Bɔmp | 13 gram |
| Kabohaydrɛt dɛn | 24 gram |
| Fayba we dɛn kɔl | 3 gram |
| Suga | 18 gram |
Risk ɛn tin dɛn we yu fɔ no bɔt
Pan ɔl we i gɛt in bɛnifit dɛn, dak chɔklɛt na it we gɛt bɔku kalori, fat, ɛn shuga . So, yu fɔ it am di rayt we. Wan tu smɔl smɔl skwea (lɛk 30-50 gram) fɔ wan de na inf fɔ gɛt di wɛlbɔdi bɛnifit.
Mɛmba se fɔ du ɛnitin tumɔs nɔto gud tin. Ivin dak chɔklɛt nɔ de pan dis.
We yu de bay chɔklɛt, chɛk di lɛbl fɔ si if dɛn ad shuga ɛn fat lɛk karamel.
Di denja dɛn we ebi ebi mɛtal kin gɛt
Dis na sɔntin we bɔku pipul dɛn nɔ no. Sɔm kayn dak chɔklɛt kin gɛt smɔl smɔl ebi ebi mɛtal dɛn we dɛn kɔl lid ɛn kadmiɔm. Dis na tin dɛn we di kakao tik kin tek frɔm di grɔn usay i de gro. If yu de yuz dɛn ebi ebi mɛtal ya fɔ lɔng tɛm, dat nɔ go fayn fɔ yu wɛlbɔdi. Dis kin afɛkt yɔŋ pikin dɛn ɛn mama dɛn we gɛt bɛlɛ mɔ. So, i impɔtant fɔ pik wan prɔdak we pɔsin kin abop pan ɛn we gɛt gud kwaliti.
We dɛn fɔ put dak chɔklɛt insay yu it
Dɛn kin yuz dak chɔklɛt fɔ mek dɛzat lɛk kek, pudin, ɛn kuki. Bɔt fayn we dɛn de bak fɔ put am insay yu it. Na sɔm aidia dɛn ya:
- It smɔl dak chɔklɛt wit sɔm fresh frut.
- Ad smɔl dak chɔklɛt we dɔn mɛlt to yu mɔnin ɔts.
- Ad wan tebul spɔnj dak chɔklɛt ɛn wan banana to di blɛnda ɛn mek i tan lɛk ayskrim we fayn ɛn we gɛt wɛlbɔdi.
If yu gɛt mɛrɛsin (e.g., dayabitis, at sik), i rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu ad dak chɔklɛt to yu it.
Mɛsej we dɛn kin kɛr go na os
- Dak chɔklɛt gɛt flavanol, we kin gɛt sɔm bɛnifit fɔ di at, blɔd prɛshɔn, ɛn di risk fɔ gɛt dayabitis. Bɔt i gɛt bɔku shuga, fat, ɛn kalori bak.
- Fɔ gɛt di mɔs wɛlbɔdi bɛnifit, pik dak chɔklɛt wit 70% ɔ mɔ kakao.
- Wan ɔ tu smɔl smɔl skwea dɛn fɔ dak chɔklɛt fɔ wan de, na in go du fɔ yu. If yu it bɔku tin, dat kin mek yu gɛt prɔblɛm dɛn lɛk fɔ gɛt bɔku bɔku bɔdi.
- We yu de bay chɔklɛt, rid di lɛbl ɛn no se dɛn ad shuga, karamel, ɛn ɔda tin dɛn.
- If yu gɛt wan sik we yu dɔn gɛt bifo ɔ yu de tek mɛrɛsin, i impɔtant fɔ go to yu dɔktɔ bifo yu mek ɛni chenj na yu it.
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