Ngubani ongathandiyo ukutya itshokholethi? Abantwana kunye nabantu abadala bayayithanda itshokholethi. Okwangoku, 'itshokholethi emnyama' yinto enencasa eyahlukileyo kancinci kwaye ithathwa ngabaninzi njengelungileyo kwimpilo. Abanye bathi ilungile kwintliziyo kwaye ilungile kwisifo seswekile. Ngoko ke, ngaba eli bali liyinyani? Ngaba ukutya itshokholethi emnyama kuneengenelo emzimbeni wethu? Okanye kufana nezinye iilekese? Makhe sithethe ngale nto namhlanje.
Okokuqala, yintoni itshokolethi emnyama?
Ngamafutshane, itshokholethi emnyama luhlobo lwetshokholethi equlethe ubuncinci i-50% ye-cocoa solids. Ngokungafaniyo netshokholethi yobisi esiyithandayo sonke, ayinayo ubisi olongeziweyo. Nangona kunjalo, ngamanye amaxesha ubisi oluncinci lunokongezwa ngexesha lenkqubo yokwenziwa. Ngoko ke ukuba ungumntu ongafuniyo ubisi, kulungile ukujonga ilebheli.
Itshokholethi emnyama ekumgangatho ophantsi ngamanye amaxesha inokuba nezinye iioyile, ibhotolo, kunye neencasa zokwenziwa.
Ngaba itshokolethi emnyama ine-caffeine?
Ewe, ngokuqinisekileyo. Njengoko ipesenti yekoko isanda, ubungakanani becaffeine nabo buyanda. Umzekelo, i-100 grams yetshokholethi emnyama kunye ne-70%-85% yecocoa inokuqulatha malunga ne-80 milligrams yecaffeine. Oku kufana kakhulu nobungakanani obukwikomityi yekofu (malunga ne-95 milligrams). Ngoko ke ukuba ungumntu olawula icaffeine, kufuneka uqaphele nobungakanani betshokholethi emnyama oyityayo.
Zithini iingenelo zempilo zetshokholethi emnyama?
Eyona nto iphambili kukuba i-cocoa eyenziwa ngayo itshokholethi emnyama ityebile kwiikhemikhali ze-phytochemicals ezibizwa ngokuba zii-flavanols . Ezi flavanols zinamandla okulwa ne-antioxidant kunye neempawu zokulwa nokuvuvukala.
Ngamafutshane, ezi zinto zinceda ekuthinteleni umonakalo kwiiseli zomzimba wethu kwaye zinciphise ukudumba okungeyomfuneko emzimbeni.
Nazi ezinye zeengenelo esinokuzifumana kwezi mpawu.
1. Ukukhusela intliziyo
Izifundo ezininzi zibonise ukuba itshokolethi emnyama inokunceda ukukhusela izifo zentliziyo kunye nesifo semithambo yegazi. Kukholelwa ukuba inceda ekunciphiseni uxinzelelo lwegazi, ithintele ukuqhekeka kwegazi, kwaye inciphise ukudumba emzimbeni.
2. Ukunciphisa umngcipheko wesifo seswekile
Kukholelwa ukuba iiflavanols ezikwikoko ziyawunyusa uvakalelo lwe-insulin emzimbeni wethu. Oko kukuthi, zinceda i-hormone ye-insulin, elawula iswekile emzimbeni wethu, ukuba isebenze kakuhle. Oku kunokunciphisa umngcipheko wokuba nesifo seswekile ekuhambeni kwexesha.
3. Inceda ekulawuleni uxinzelelo lwegazi
Ezinye izifundo zifumanise ukuba ukutya itshokolethi emnyama encinci kunokunciphisa uxinzelelo lwegazi kancinci. Kunokunceda ekuthinteleni i-arteriosclerosis, ukuqokelelana kwamafutha nezinye izinto eludongeni lwemithambo yegazi, ngokwandisa ukuguquguquka kwemithambo yegazi.
4. Ngaba umbono ungaphuculwa?
Olunye uphando oluncinci lufumanise ukuba emva kweeyure ezimbini emva kokutya itshokholethi emnyama, umbono wabantu uphucuke kancinci xa kuthelekiswa nabo batya itshokholethi yobisi. Kodwa akukacaci ukuba le mpembelelo ihlala ixesha elingakanani okanye ukuba ichaphazela njani ubomi bemihla ngemihla. Ngoko ke kufuneka uphando oluthe kratya ukuze kuqinisekiswe.
Injani isondlo kwitshokolethi emnyama?
Ukuba ufuna ukufumana ii-flavanols ezininzi, khetha itshokolethi emnyama equlethe ubuncinci i-70% yekhokho okanye ngaphezulu . Ukongeza kwii-flavanols, itshokolethi emnyama ikwanazo nezinye iifayibha kunye nezinye iiminerali ezifunekayo emizimbeni yethu.
- I-Magnesium
- Izinki
- Intsimbi
- I-phosphorus
- Ithusi
Kodwa khumbula, oku kukwaqulethe iikhalori, amafutha kunye neswekile.
| Yintoni ekwi-1/4 yekomityi (malunga nama-40 grams) yetshokholethi emnyama? | |
|---|---|
| Icandelo lesondlo | Ubungakanani obuphakathi |
| Iikhalori | 220 |
| Iiproteni | Iigram ezi-2 |
| Amafutha | Iigram ezili-13 |
| Iicarbohydrate | Iigram ezingama-24 |
| Ifayibha | Iigram ezi-3 |
| Iswekile | Iigram ezili-18 |
Iingozi nezinto ekufuneka uzazi
Nangona inezibonelelo zayo, itshokholethi emnyama kukutya okuneekhalori eziphezulu, amafutha kunye neswekile . Ke ngoko, kufuneka ityiwe ngokulinganisela. Izikwere ezimbalwa ezincinci (malunga ne-30-50 grams) ngosuku zanele ukufumana izibonelelo zempilo.
Khumbula, ukuba nantoni na eninzi kakhulu ayilunganga. Netshokholethi emnyama ayilunganga.
Xa uthenga itshokolethi, jonga ilebhile ukuba akukho shukela kunye namafutha ongezelelweyo, njengekharameli.
Iingozi zesinyithi esinzima
Le yinto abantu abaninzi abangayaziyo. Ezinye iintlobo zetshokholethi emnyama zinokuba nezixa ezincinci zeemetali ezinzima ezibizwa ngokuba yi-lead kunye ne-cadmium. Ezi zizinto ezifunxwa ngumthi wekhokho emhlabeni apho ukhula khona. Ukuvezwa kwezi metali ezinzima ixesha elide akulunganga kwimpilo. Oku kunokuchaphazela ngakumbi abantwana abancinci kunye noomama abakhulelweyo. Ke ngoko, kubalulekile ukukhetha imveliso ethembekileyo nesemgangathweni.
Iindlela zokufaka itshokolethi emnyama ekutyeni kwakho
Itshokholethi emnyama isetyenziswa kakhulu kwiidizethi ezifana neekeyiki, iipudingi, kunye neebhisikithi. Kodwa kukwakho neendlela ezisempilweni zokuyifaka ekutyeni kwakho. Nazi izimvo ezimbalwa:
- Yitya iqhekeza elincinci letshokolethi emnyama kunye neziqhamo ezintsha.
- Yongeza itshokholethi emnyama encinci enyibilikisiweyo kwi-oats yakho yasekuseni.
- Yongeza icephe letshokolethi emnyama kunye nebhanana kwi-blender uze wenze kube njenge-ayisikhrim emnandi nenempilo.
Ukuba unesifo (umz. isifo seswekile, isifo sentliziyo), kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba wongeze itshokolethi emnyama ekutyeni kwakho.
Umyalezo Wokuya Ekhaya
- Itshokholethi emnyama inee-flavanols, ezinokuba neengenelo ezithile kwintliziyo, uxinzelelo lwegazi, kunye nomngcipheko weswekile. Kodwa ikwaphezulu kwiswekile, amafutha kunye neekhalori.
- Ukuze ufumane iingenelo ezininzi zempilo, khetha itshokolethi emnyama ene-cocoa engama-70% nangaphezulu.
- Isikwere esinye okanye ezibini ezincinci zetshokholethi emnyama ngosuku zanele. Ukutya kakhulu kunokubangela iingxaki ezifana nokutyeba.
- Xa uthenga itshokolethi, funda ilebheli uze uqaphele iswekile eyongeziweyo, ikharameli, njl.
- Ukuba unesifo esithile okanye usela amayeza, kubalulekile ukuba ubonane nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo.
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