Ubwino Wotsimikizika Waumoyo wa 7 wa Chokoleti Yamdima

Zamkati

• 1. Wopatsa thanzi kwambiri
• 2. Gwero Lamphamvu la Ma Antioxidants
• 3. Limbikitsani Magazi Kuyenda Ndi Kutsika Kwa Magazi
• 4.Kukweza HDL ndikuteteza LDL ku Makutidwe ndi okosijeni
• 5. Achepetse Chiwopsezo Cha matenda Amtima
• 6. Mutha Kuteteza Khungu Lanu Ku Dzuwa
• 7. Kodi Itha Kukweza Ubongo Kugwira Ntchito
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chokoleti chakuda chimadzaza ndi michere yomwe ingakhudze thanzi lanu.

Wopangidwa kuchokera ku mbewu ya mtengo wa cocoa, ndi imodzi mwazinthu zabwino kwambiri zopangira ma antioxidants padziko lapansi.

Kafukufuku akuwonetsa kuti chokoleti chakuda (osati shuga wopanda pake) chitha kukonza thanzi lanu ndikuchepetsa chiopsezo cha matenda amtima.

Nkhaniyi ikufotokoza zabwino 7 za chokoleti chamdima kapena koko zomwe zimathandizidwa ndi sayansi.

1. Wopatsa thanzi kwambiri

Ngati mumagula chokoleti chamdima wokhala ndi koko wambiri, ndiye kuti ndi chopatsa thanzi.

Lili ndi fiber yabwino kwambiri yosungunuka ndipo imadzaza ndi mchere.

Bokosi la magalamu 100 la chokoleti chakuda ndi 70-85% koko uli ndi (1):

• Magalamu 11 a fiber
• 67% ya RDI yachitsulo
• 58% ya RDI ya magnesium
• 89% ya RDI yamkuwa
• 98% ya RDI ya manganese
• Ilinso ndi potaziyamu wambiri, phosphorous, zinc ndi selenium

Zachidziwikire, magalamu 100 (ma ola 3.5) ndi kuchuluka kwakukulu osati chinthu chomwe muyenera kudya tsiku lililonse. Zakudya zonsezi zimabweranso ndi zopatsa mphamvu 600 komanso shuga wokwanira.

Pachifukwa ichi, chokoleti chamdima chimadya bwino pang'ono.

Mafuta a asidi a koko ndi chokoleti chakuda nawonso ndiabwino. Mafutawa amakhala odzaza ndi monounsaturated, ndimafuta ochepa a polyunsaturated.

Mulinso zopatsa mphamvu monga caffeine ndi theobromine, koma sizingakupangitseni kuti mukhale ogalamuka usiku chifukwa kuchuluka kwa caffeine ndikocheperako poyerekeza ndi khofi.

Chidule Chokoleti chakuda chamtundu wabwino chimakhala ndi fiber, chitsulo, magnesium, mkuwa, manganese ndi mchere wina.

2. Gwero Lamphamvu la Ma Antioxidants

ORAC imayimira "mphamvu yayikulu yopangira mpweya." Ndiwo muyeso wa antioxidant wazakudya.

Kwenikweni, ofufuza adakhazikitsa gulu lazowonjezera zopanda pake (zoyipa) motsutsana ndi mtundu wa chakudya ndikuwona momwe ma antioxidants pachakudyacho "amatha kusokoneza" opitilira muyeso.

Kufunika kwachilengedwe kwa mfundo za ORAC kumafunsidwa, chifukwa imayesedwa mu chubu choyesera ndipo mwina sangakhale ndi zotsatira zofananira mthupi.

Komabe, nkoyenera kunena kuti nyemba zosaphika zosasinthidwa za cocoa ndi zina mwazakudya zabwino kwambiri zomwe zayesedwa.

Chokoleti chamdima chimadzaza ndi mankhwala omwe amakhala mwachilengedwe komanso amagwira ntchito ngati antioxidants. Izi ndi monga polyphenols, flavanols ndi katekini, pakati pa ena.

Kafukufuku wina adawonetsa kuti koko ndi chokoleti chakuda zinali ndi ma antioxidant, polyphenols ndi flavanols kuposa zipatso zilizonse zoyesedwa, zomwe zimaphatikizapo mabulosi abulu ndi zipatso za acai (2).

Chidule Koko ndi chokoleti chamdima zili ndi mitundu yambiri yamphamvu yama antioxidants. M'malo mwake, ali ndi njira zambiri kuposa zakudya zina zambiri.

3. Limbikitsani Magazi Kuyenda Ndi Kutsika Kwa Magazi

Ma flavanols mu chokoleti chakuda amatha kuyambitsa endothelium, mzere wa mitsempha, kuti ipange nitric oxide (NO) ().

Imodzi mwa ntchito za NO ndikutumiza ma sign kwa mitsempha kuti ipumule, yomwe imatsitsa kukana kwa magazi motero kumachepetsa kuthamanga kwa magazi.

Kafukufuku wochuluka akuwonetsa kuti koko ndi chokoleti chakuda zimatha kupititsa patsogolo kuthamanga kwa magazi ndikuchepetsa kuthamanga kwa magazi, ngakhale zotsatira zake nthawi zambiri zimakhala zochepa (,,,).

Komabe, kafukufuku wina mwa anthu omwe ali ndi kuthamanga kwa magazi sanawonekere, chifukwa chake tengani zonsezi ndi mchere ().

Chidule Mavitamini omwe amapezeka mu cocoa amatha kusintha magazi m'mitsempha ndipo imapangitsa kuchepa kwa magazi kochepa koma powerengera.

4.Kukweza HDL ndikuteteza LDL ku Makutidwe ndi okosijeni

Kugwiritsa ntchito chokoleti chakuda kumatha kusintha zinthu zingapo zofunika kuzika pamatenda amtima.

Pakafukufuku wowerengeka, ufa wa cocoa unapezeka kuti umachepetsa kwambiri cholesterol cha LDL mwa amuna. Zidakulitsanso HDL ndikutsitsa LDL yathunthu kwa iwo omwe ali ndi cholesterol ().

LDL yophatikizidwa ndi mpweya imatanthauza kuti LDL ("yoyipa" cholesterol) yachitapo kanthu ndi zopitilira muyeso zaulere.

Izi zimapangitsa kuti tinthu tating'onoting'ono ta LDL tizingoyenda tokha ndipo titha kuwononga ziwalo zina, monga zotchinga zamitsempha mumtima mwanu.

Ndizomveka kuti cocoa imachepetsa LDL yokhala ndi oxidized. Muli ma antioxidants ambiri amphamvu omwe amalowetsa m'magazi komanso amateteza lipoproteins ku kuwonongeka kwa oxidative (,,).

Chokoleti yamdima imathandizanso kuchepetsa kukana kwa insulin, komwe kumayambitsanso matenda ena monga matenda amtima ndi matenda ashuga (,).

Chidule Chokoleti chamdima chimapangitsa zinthu zingapo zofunika kuzika pachiwopsezo cha matenda. Zimachepetsa chiwopsezo cha LDL pakuwonongeka kwa okosijeni pomwe ikuchulukitsa HDL ndikupangitsa chidwi cha insulin.

5. Achepetse Chiwopsezo Cha matenda Amtima

Mankhwala mu chokoleti chamdima amawoneka ngati oteteza kwambiri ku makutidwe ndi okosijeni a LDL.

M'kupita kwanthawi, izi ziyenera kuyambitsa cholesterol yocheperako kuti izikhala m'mitsempha, zomwe zimabweretsa chiopsezo chochepa cha matenda amtima

M'malo mwake, kafukufuku wowerengeka wazaka zambiri akuwonetsa kusintha kwakukulu.

Pakafukufuku wa amuna 470 okalamba, cocoa adapezeka kuti amachepetsa chiopsezo chakufa ndi matenda amtima mwakungopitirira 50% pazaka 15 ().

Kafukufuku wina adawonetsa kuti kudya chokoleti kawiri kapena kupitilira apo pamlungu kumachepetsa chiopsezo chokhala ndi zolembera m'mitsempha ndi 32%. Kudya chokoleti pafupipafupi kunalibe vuto ().

Kafukufuku wina adawonetsa kuti kudya chokoleti chakuda kupitilira kasanu pa sabata kumachepetsa chiopsezo cha matenda amtima ndi 57% ().

Inde, maphunziro atatuwa ndi maphunziro owonera, kotero sangatsimikizire kuti chinali chokoleti chomwe chimachepetsa chiopsezo.

Komabe, popeza njira yachilengedwe imadziwika (kutsika kwa magazi ndi oxidized LDL), ndizomveka kuti kudya chokoleti chakuda nthawi zonse kumachepetsa matenda amtima.

Chidule Kafukufuku wowunikira akuwonetsa kuchepa kwakukulu kwa chiwopsezo cha matenda amtima pakati pa omwe amadya chokoleti kwambiri.

6. Mutha Kuteteza Khungu Lanu Ku Dzuwa

Mankhwala opangidwa ndi bioactive mu chokoleti chakuda amathanso kukhala abwino pakhungu lanu.

Mafuta a flavonols amatha kuteteza kuwonongeka kwa dzuwa, kukonza magazi kutuluka pakhungu ndikuwonjezera kuchuluka kwa khungu ndi madzi ().

Mlingo wochepa kwambiri wa erythemal (MED) ndiye kuchuluka kwa cheza cha UVB chofunikira kupangitsa kufiira pakhungu patadutsa maola 24.

Pakafukufuku wina wa anthu 30, a MED adawirikiza kawiri atadya chokoleti chamdima m'mafilavols kwa milungu 12 ().

Ngati mukukonzekera tchuthi chakunyanja, lingalirani kukweza chokoleti chamdima m'masabata ndi miyezi yapitayi.

Chidule Kafukufuku akuwonetsa kuti ma flavanols ochokera ku cocoa amatha kusintha magazi kupita pakhungu ndikuteteza ku kuwonongeka kwa dzuwa.

7. Kodi Itha Kukweza Ubongo Kugwira Ntchito

Nkhani yabwino sinathebe. Chokoleti chakuda amathanso kusintha magwiridwe antchito aubongo wanu.

Kafukufuku wina wa odzipereka athanzi adawonetsa kuti kudya cocoa wapamwamba-flavanol masiku asanu kumathandizira kuthamanga kwa magazi kupita muubongo ().

Koko ingathandizenso kwambiri kuzindikira kwa okalamba omwe ali ndi vuto lamaganizidwe. Zingathandizenso kulankhula bwino komanso zifukwa zingapo zomwe zingayambitse matenda, komanso ().

Kuphatikiza apo, koko imakhala ndi zinthu zopatsa chidwi monga caffeine ndi theobromine, chomwe chingakhale chifukwa chachikulu chomwe chingawongolere ubongo mu kanthawi kochepa ().

Chidule Koko kapena chokoleti chakuda kumatha kusintha magwiridwe antchito a ubongo powonjezera magazi. Mulinso zopatsa mphamvu monga caffeine ndi theobromine.

Mfundo Yofunika Kwambiri

Pali umboni wochuluka wosonyeza kuti koko imatha kupatsa thanzi thanzi, makamaka kuteteza matenda amtima.

Zachidziwikire, izi sizitanthauza kuti muyenera kutuluka ndikudya chokoleti chochuluka tsiku lililonse. Imadzaza ndi ma calories komanso kosavuta kudya mopitirira muyeso.

Mwinamwake khalani ndi lalikulu kapena awiri mukatha kudya ndipo yesetsani kuwasangalatsa. Ngati mukufuna phindu la koko popanda zopatsa mphamvu mu chokoleti, ganizirani kupanga koko wotentha wopanda zonona kapena shuga.

Komanso dziwani kuti chokoleti chambiri pamsika sichabwino.

Sankhani zinthu zabwino - chokoleti chakuda chokhala ndi 70% kapena cocoa wapamwamba. Mungafune kuwona kalozera kameneka momwe mungapezere chokoleti chamdima chabwino kwambiri.

Chokoleti chamdima nthawi zambiri mumakhala shuga, koma ndalamazo nthawi zambiri zimakhala zazing'ono ndipo chokoleti chimakhala chakuda, chimakhala ndi shuga wocheperako.

Chokoleti ndi chimodzi mwazakudya zochepa zomwe zimalawa modabwitsa pomwe zimapindulitsa kwambiri.

Mutha kugula chokoleti chakuda kuma grocers akomweko kapena pa intaneti.