Izi Zabwino Zaumoyo wa Cacao Zili Zotsimikizika Kuzikumbutsa

Zamkati

• Cacao ndi chiyani?
• Zakudya za Kakao
• Ubwino Wathanzi la Cacao
• Akhoza Kuchepetsa Kuopsa kwa Khansa
• Kumachepetsa Kutupa
• Bwino Health Gut
• Imathandizira Health Health
• Zimathandizira Kulamulira Magazi A shuga
• Kupititsa patsogolo Kuzindikira
• Momwe Mungasankhire Cacao
• Momwe Mungaphikire, Kuphika, ndi Kudya Khoka
• Onaninso za

Cacao ndi chakudya chimodzi chamatsenga. Sikuti amangogwiritsa ntchito popanga chokoleti, koma mumadzaza ndi ma antioxidants, mchere, komanso zida zina zoyambira. (Ndiponso, amapanga chokoletiKuonjezerapo, cacao imapezeka m'njira zosiyanasiyana, ndikupangitsa kuti ikhale yosakanikirana kwambiri. Patsogolo, phunzirani za ubwino wa koko, komanso momwe mungadye.

Cacao ndi chiyani?

Chomera cha cocoa - chomwe chimadziwikanso kuti cocoa - ndi mtengo wotentha womwe umapezeka ku Central ndi South America. Ngakhale kuti "koko" ndi "koko" amatanthauza chomera chomwechi ndipo nthawi zambiri amagwiritsidwa ntchito mosiyana, tiyeni tigwiritse ntchito "koko" kupita patsogolo.

Mtengo wa cacao umatulutsa zipatso zonga mavwe zomwe zimatchedwa ma pods, zomwe zili ndi njere 25 mpaka 50 zozunguliridwa ndi zamkati zoyera, malinga ndi nkhani yomwe idasindikizidwa Malire mu Science Science. Ngakhale zamkatizi zimangodya, matsenga enieni ali mkati mwa mbewu kapena nyemba. Nyemba zazikulu za cocoo zimakhala zowawa komanso zamchere, koma zikagwiritsidwa ntchito, zimapanga kukoma kokoma kwa chokoleti. Kuchokera pamenepo, nyemba zimatha kupangidwa ngati chokoleti, ufa wa cocoo, ndi cocaca nibs (aka cocoa nyemba zosweka). Chofunika kudziwa: Kakao sikuti ndi chinthu chofanana ndi chokoleti chomwe mumachidziwa ndikuchikonda. M'malo mwake, ndiye chopangira nyenyezi chomwe chimapangitsa kukoma kokoma kwa chokoleti ndipo, ikakhala yayikulu (~ 70 peresenti kapena kupitilira apo), phindu lake la zakudya.

Zakudya za Kakao

Nyemba za kakao zimapereka ulusi, mafuta a monounsaturated ("abwino"), ndi mchere monga potaziyamu, magnesium, ndi mkuwa, malinga ndi nkhani ya m'magaziniyi. Malire a Immunology. Cacao imadzazidwanso ndi ma antioxidants, malinga ndi Annamaria Louloudis, MS, RD.N., wolemba zamankhwala wovomerezeka komanso woyambitsa Louloudi Nutrition; imaperekanso vitamini D, michere yofunikira yomwe imathandizira kuyamwa kwa calcium, malinga ndi zomwe zapezeka mgaziniyo Chemistry Chakudya. (Zogwirizana: Ndimayang'ana Kumbuyo ku Kapu ya Chakumwa Chokoleti Chotsekemera Kwenikweni Tsiku Lililonse)

Chakudya cha cocoa chimadalira momwe nyemba zimayendetsedwera. Mwachitsanzo, nyemba za cacao zikawotchedwa pamalo otentha kwambiri, zotsutsana ndi antioxidant zimakhala zochepa, malinga ndi nkhani ina munyuzipepalayi. Maantibayotiki. Kuti mudziwe zambiri za zomwe zili mu koko, yang'anani mbiri yazakudya za masupuni 3 a cacao nibs (nyemba zowotcha), malinga ndi dipatimenti ya zaulimi ku United States:

• Makilogalamu 140
• 4 magalamu mapuloteni
• 7 g mafuta
• Magalamu 17 zimam'patsa
• 7 magalamu a fiber
• 0 g shuga

Ubwino Wathanzi la Cacao

Mukusowa chifukwa china chodyera chokoleti, cholakwika, cacao? Nawa mapindu azaumoyo wa cacao, malinga ndi akatswiri ndi kafukufuku.

Akhoza Kuchepetsa Kuopsa kwa Khansa

ICYMI pamwambapa, nyemba za koko zimadzaza ndi ma antioxidants. Louloudis akufotokoza kuti: "Ma antioxidants amalepheretsa anthu kuchita zinthu mopanda tanthauzo powasokoneza." Izi ndizofunikira chifukwa kuchuluka kwa ma radicals aulere kumatha kubweretsa kuwonongeka kwa ma cell ndi kupsinjika kwa oxidative, komwe kumapangitsa kuti pakhale zovuta monga khansa ndi matenda amtima. Kakao ali ndi "antioxidants monga epicatechin, catechin, ndi procyanidins," omwe ali m'gulu la zomera zotchedwa polyphenols, malinga ndi Louloudis. Kafukufuku wapa khansa akuwonetsa kuti mankhwalawa ali ndi zotsatira zabwino pakhansa.Mwachitsanzo, kafukufuku wa labu wa 2020 adapeza kuti epicatechin imatha kuwononga maselo a khansa ya m'mawere; kafukufuku wina wa 2016 adapeza kuti cocoa procyanidins amatha kupha ma cell a khansa yamchiberekero mumachubu zoyesera. (Zogwirizana: Zakudya Zolemera za Polyphenol Kuti Muyambe Kudya Masiku Ano)

Kumachepetsa Kutupa

Ma antioxidants omwe amapezeka mu nyemba za cacao angathandizenso kuchepetsa kutupa, malinga ndi nkhani ya m'magaziniyi Ululu ndi Thandizo. Izi ndichifukwa choti kupsinjika kwa oxidative kumatha kubweretsa kutupa kosatha, kukulitsa chiopsezo cha matenda monga mtundu wa 2 shuga ndi matenda amtima. Chifukwa chake, monga ma antioxidants mu cocoa amalimbana ndi kupsinjika kwa oxidative, amathanso kupopera mabuleki potupa. Kuphatikiza apo, ma antioxidantswa amathanso kuchepetsa kupanga kwa mapuloteni otupa otupa otchedwa cytokines, potero amachepetsa chiopsezo chanu chotupa, malinga ndi Bansari Acharya, MA, RD.N., wolemba zakudya wazakudya ku Food Love.

Bwino Health Gut

Kulakalaka chokoleti (motero, cacao)? Mungafune kupita ndi matumbo anu. Ma polyphenols mu nyemba za cacao kwenikweni ndi prebiotics, malinga ndi nkhani ya m'nyuzipepala Zakudya zopatsa thanzi. Izi zikutanthauza kuti "amadyetsa" mabakiteriya abwino m'matumbo mwanu, kuwathandiza kuti akule ndikukula, zomwe, zimatha kukuthandizani kupewa zovuta zakanthawi kochepa komanso zoperewera. Nthawi yomweyo, ma polyphenols amathanso kulimbana ndi mabakiteriya oyipa omwe ali m'matumbo mwanu poletsa kuchuluka kwawo kapena kuchulukana kwawo. Pamodzi, zotsatirazi zimathandiza kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda.. (Zokhudzana: Momwe Mungakulitsire Thanzi Lanu - komanso Chifukwa Chake Kofunika, Malinga ndi Gastroenterologist)

Imathandizira Health Health

Kupatula kulimbana ndi kupsinjika kwa okosijeni ndi kutupa - zomwe zimathandizira ku matenda amtima - ma antioxidants mu nyemba za cacao amatulutsa nitric oxide, yomwe imalimbikitsa vasodilation (kapena kukulitsa) kwa mitsempha yanu yamagazi, akutero Sandy Younan Brikho, MDA, RD, wolembetsa zakudya komanso woyambitsa The Dish pa Nutrition. Komanso, magazi amatha kuyenda mosavuta, ndikuchepetsa kuthamanga kwa magazi (aka hypertension), komwe kumayambitsa matenda amtima. M'malo mwake, kafukufuku wa 2017 adapeza kuti kudya chokoleti zisanu ndi chimodzi pamlungu kumatha kuchepetsa matenda amtima komanso kupwetekedwa mtima. (Phunziroli, imodzi yomwe imagwiritsidwa ntchito inali yofanana ndi magalamu 30 a chokoleti, omwe amafanana ndi supuni 2 za tchipisi tachokoleti.) Koma dikirani, pali zambiri: Magnesium, mkuwa, ndi potaziyamu - zomwe zonse zimapezeka mu cocoa - zitha kuchepetsa ngozi wa matenda oopsa kwambiri komanso atherosclerosis, kapena cholembera m'mitsempha yanu yomwe imadziwika kuti imalepheretsa magazi, malinga ndi Louloudis.

Zimathandizira Kulamulira Magazi A shuga

Kafukufuku waposachedwapa wa 2017 adapezanso kuti chokoleti ingathenso kuchepetsa chiopsezo cha matenda a shuga ndipo ndi chifukwa cha (zodabwitsa!) Ma antioxidants mu nyemba za cacao, choncho, chokoleti. Cacao flavanols (gulu la ma polyphenols) amalimbikitsa kutulutsa kwa insulin, mahomoni omwe amalowetsa shuga m'maselo anu, malinga ndi nkhani yomwe idalemba. Zakudya zopatsa thanzi. Izi zimathandizira kukhazikika kwa shuga m'magazi anu, kuti zisagwedezeke. Izi ndizofunikira chifukwa kuchuluka kwa shuga wambiri m'magazi kumatha kukulitsa chiopsezo cha matenda ashuga. Cacao imakhalanso ndi ulusi wina, womwe "[umachedwetsa] kuyamwa kwa chakudya, motero kukhazikika kwa shuga m'magazi ndikukupatsani mphamvu zowonjezereka tsiku lonse," akutero a Louloudis. Mwachitsanzo, supuni imodzi yokha ya cacao nibs imapereka pafupifupi 2 magalamu a fiber; ndizofanana ndi fiber mu nthochi imodzi (3 magalamu), malinga ndi USDA. Kuwongolera ndi kukhazikika kwa shuga wamagazi anu (chifukwa, pakadali pano, fiber ndi antioxidants mu koko), kumachepetsa chiopsezo chokhala ndi matenda a shuga.

Zonse zomwe zanenedwa, ndikofunikira kuzindikira kuti zinthu zambiri zomwe zimakhala ndi koko (mwachitsanzo, chokoleti zachikhalidwe) zilinso ndi shuga, zomwe zimatha kukweza kuchuluka kwa shuga m'magazi. Ngati muli ndi matenda ashuga kapena matenda ashuga, samalani mukamagula zopangidwa ndi cocoa monga chokoleti, amalangiza a Louloudis, omwe amalimbikitsanso kukaonana ndi adotolo kuti akuthandizeni kuti muwonetsetse kuti mukusunga shuga wamagazi momwe mungathere. (Zokhudzana: Momwe Shuga Isinthira Khungu Lako - Ndi Zomwe Mungachite Pazomwezo)

Kupititsa patsogolo Kuzindikira

Nthawi yotsatira pamene ubongo wanu ukufuna kunyamula, tengani cocoa monga chokoleti chakuda. Kuphatikiza pokhala ndi tiyi kapena khofi wambiri, nyemba za cacao ndi imodzi mwamagawo olemera kwambiri a theobromine, kampani yomwe imalimbikitsa dongosolo lamanjenje, malinga ndi nkhani yomwe idalembedwa. British Journal ya Clinical Pharmacology(BJCP). Kafukufuku wa 2019 adapeza kuti chokoleti chakuda (chomwe chili ndi cocoa 50 mpaka 90%) chikuwoneka ngati chikuthandizira kuzindikira; ofufuzawo atenga izi mwina chifukwa cha psychostimulant theobromine mu chokoleti.

Chifukwa chake, theobromine ndi caffeine zimagwira ntchito bwanji? Zinthu ziwirizi zimasokoneza ntchito ya adenosine, mankhwala omwe amakupangitsani kugona, malinga ndi nkhani yomwe idalembedwa Malire a Pharmacology. Nayi mgwirizano: Mukadzuka, maselo amitsempha mu ubongo wanu amapanga adenosine; adenosine pamapeto pake amadzipeza ndikumangiriza kwa adenosine receptors, zomwe zimakupangitsani kugona, malinga ndi University of John Hopkins. Theobromine ndi caffeine chipika adenosine kuchoka kumangiriza ku zolandilira zomwe zimakupangitsani kukhala maso komanso tcheru.

Epicatechin mu cocoo ingathandizenso. Kupsinjika kwa okosijeni kumatha kuwononga ma cell a mitsempha, zomwe zimapangitsa kuti pakhale zovuta za neurodegenerative monga matenda a Alzheimer's, malinga ndi kafukufuku wofalitsidwa m'magaziniyi. Molecular Neurobiology. Koma, malinga ndi kafukufuku amene tatchulawa mu magazini BJCP, epicatechin (antioxidant) imatha kuteteza maselo amitsempha kuti asawonongeke ndi oxidative, zomwe zingachepetse chiopsezo cha matenda opatsirana pogonana ndikuthandizira kuti ubongo wanu ukhale wolimba.

Tsopano, ngati mumaganizira zokopa monga khofi, mungafune kupita kosavuta pa cacao. Sikuti cocoa ndi gwero lachilengedwe la caffeine, koma theobromine mu cacao ingayambitsenso kugunda kwa mtima ndi mutu pa mlingo waukulu (ganizirani: pafupi ndi 1,000 mg), malinga ndi kafukufuku wa m'magazini. Psychopharmacology. (Zokhudzana: Kodi Caffeine Wochuluka Bwanji?)

Momwe Mungasankhire Cacao

Musanapite ku golosale ndi kugula chokoleti kwa moyo wanu wonse, zingakuthandizeni kumvetsetsa Bwanji Zogulitsa za cocoa zimasinthidwa ndikulemba. Mwanjira imeneyi, mutha kuyendetsa bwino malongosoledwe azinthu ndikusankha chinthu chabwino kwambiri kuti mukolole maubwino azaumoyo a cacao komanso zomwe mumakonda.

Pongoyambira, dziwani kuti "cocoa" ndi "cocoa" ndi mawu ofanana; ali chakudya chomwecho kuchokera ku chomera chomwecho. Mawuwa sakusonyeza momwe mankhwalawo adasinthidwa kapena kukonzekera, zomwe zingakhudze kukoma komaliza ndi zakudya (pansipa). Kotero, makamaka, nyemba za cocoa zimasinthidwa bwanji? Cacao onse amayamba nyemba ulendo wawo kudzera pa nayonso mphamvu, chinthu chofunikira kwambiri pakupanga kununkhira kwawo kwachokoleti. Opanga amachotsa nyemba zokutidwa ndi zamkati, kenako amaziphimba ndi masamba a nthochi kapena kuziyika m'mabokosi amitengo, akufotokoza Gabrielle Draper, wophika makeke ku Barry Callebaut. Yisiti ndi mabakiteriya (omwe mwachilengedwe amapezeka mlengalenga) amadyetsa makoko a cocoo, ndikupangitsa zamkati kuti zipse. Njira yotenthetsera imeneyi imatulutsa mankhwala, omwe amalowa mu nyemba za cocoa ndikuwonetsa zomwe zimatulutsa utoto wofiirira ndi chokoleti, malinga ndi kafukufuku wofalitsidwa mu Food Science & Nutrition. Kutenthetsa kumatulutsanso kutentha, kupangitsa kuti zamkati zigwe ndikutsika nyemba; nyemba zimayanika padzuwa, atero a Draper.

Akakhala owuma, opanga ambiri amawotcha nyemba za cocoa pakati pa 230 mpaka 320 ° F komanso kwa mphindi zisanu mpaka 120, malinga ndi nkhani yomwe idalemba. Maantibayotiki. Gawo ili limachepetsa mabakiteriya omwe atha kukhala owopsa (i.e. Salmonella) zomwe nthawi zambiri zimapezeka mu nyemba za cacao zosaphika (kuyerekeza ndi zokazinga), akufotokoza motero Draper. Kukuwotcha kumachepetsanso kuwawa ndipo kumapangitsanso kukoma kwa chokoleti chakumwa pakamwa. The drawback yekha, malinga ndi kafukufuku? Kuwotcha pang'ono kumachepetsa cocoa wa antioxidant, makamaka nthawi yayitali komanso nthawi yayitali yophika, potero amachepetsa zomwe mungangowerenga kumene.

Apa ndi pomwe zinthu zimasokonekera: Ngakhale pali nthawi yocheperako yootcha komanso kutentha kuti muchepetse zovuta zazing'onozing'ono, njira yowotchera imasiyanasiyana kwambiri ndi wogulitsa, atero a Eric Schmoyer, woyang'anira wamkulu pazofufuza ndi chitukuko ku Barry Callebaut. Ulamuliro wa Zakudya ndi Mankhwala nawonso ulibe tanthauzo wamba la "kukazinga" kumatanthauza, akuwonjezera Draper. Choncho, makampani osiyanasiyana akhoza kuwotcha nyemba zawokulikonse pakati pa nyengo ndi nthawi zomwe zatchulidwazi ndipo amatchulabe zopanga zawo "cocoo" ndi / kapena "cocoa."

Monga zopangidwa ndi cocoa zotsatsa ngati "zosinthidwa pang'ono? Kwa makampani ena, izi zitha kutanthauza kutentha nyemba zawo nthawi yayitali (kutanthauza kumapeto kwenikweni kwa 230 mpaka 320 ° F) kuti aphe mabakiteriya owopsa kwinaku akusunga zakudya ndi kununkhira kowawa Mbiri - koma kachiwiri, wopanga aliyense ndi wosiyana, akutero Schmoyer. Makampani ena atha kudumpha kutentha (kuti asunge michere) ndikugwiritsa ntchito nyemba zosaphika kupanga zopangira koko, zomwe anganene kuti ndi "yaiwisi." Koma ngakhale zili ndi michere yambiri, Izi zitha kukhala ndi zovuta zina Kumbukirani: Kukonza kutentha kumachepetsa chiopsezo cha tizilombo tating'onoting'ono kwambiri kotero kuti National Confectioners Association Chocolate Council yawonetsa kukhudzidwa ndi zopangidwa ndi chokoleti chosaphika chifukwa chotheka Salmonella kuipitsidwa. Izi zati, ngati mukufuna kudya coco yaiwisi, nthawi zonse ndibwino kuti mufunsane ndi doc musanadye, makamaka ngati muli ndi chitetezo chamthupi kapena vuto lomwe limakupatsani chiopsezo chokhala ndi chakudya chambirimatenda.

Ndiye, kodi izi zikutanthauza chiyani kwa inu? Kugolosale, musalole kuti chilembo cha koko/koko chikuponyeni, monga izi musatero onetsani momwe nyemba za cacao zimawotchera. M'malo mwake, werengani mafotokozedwe azinthu kapena pitani patsamba la kampaniyo kuti mudziwe njira zawo zopangira, makamaka popeza matanthauzo a "wowotcha," "okonzedwa pang'ono," ndi "yaiwisi" samagwirizana mdziko la koko. (Zokhudzana: Maphikidwe Ophika Athanzi Omwe Amagwiritsira Ntchito Cocoa Powder)

Muthanso kuyang'ana mndandanda wazosakaniza kuti mudziwe momwe mankhwalawo adapangidwira. Kumalo ogulitsira, koko amapezeka kwambiri ngati chokoleti cholimba, chomwe chimakhala ndi zinthu zina monga mkaka kapena zotsekemera. Mutha kupeza chokoleti ngati mipiringidzo, tchipisi, flakes, ndi chunks. Chokoleti chosiyana chimakhala ndi cacao zosiyanasiyana, zomwe zalembedwa ngati maperesenti (ie "60 peresenti ya koko"). Louloudis akupereka lingaliro loyang'ana zinthu zolembedwa "chokoleti chakuda," zomwe nthawi zambiri zimakhala ndi koko wambiri, ndikusankha mitundu yokhala ndi 70% ya koko - mwachitsanzo, Ghirardelli 72% Cacao Intense Dark Bar (Gulani, $19, amazon.com) - popeza ikadali theka-zotsekemera (ndipo, motero, zimakhala zowawa komanso zokoma kwambiri). Ndipo ngati simusamala kuluma kowawa, amalimbikitsa kusankha chokoleti chamdima ndi kuchuluka kwakukulu kuti mupindule kwenikweni ndi thanzi la koko. Acharya amalimbikitsanso kutola chinthu chopanda zonunkhiritsa ndi zowonjezera, monga soya lecithin, emulsifier yotchuka yomwe imatha kukhala yotupa kwa anthu ambiri.

Kakao amapezekanso ngati kufalikira, batala, phala, nyemba, ndi nibs, akutero Brikho. Yesani: Natierra Organic Cocoa Nibs (Gulani, $ 9, amazon.com). Palinso ufa wa cacao, womwe umapezeka wokha kapena muzosakaniza zakumwa za chokoleti. Ngati mukugula cocoa ngati chosakaniza (monga cocoa ufa kapena nibs), "cocoa" ndiye ayenera kukhala chinthu chokhacho, monga pa Viva Naturals Organic Cacao Powder (Buy It, $ 11, amazon.com). Ndipo ngakhale anthu ena amagwiritsa ntchito nyemba zathunthu kupanga ufa wa cocoa wa DIY (kapena kuwadya momwe aliri), Draper amalangiza motsutsana ndi izi, monga tafotokozera pamwambapa, nyemba zosaphika zimatha kukhala ndi mabakiteriya owopsa ndipo "njira yopangira ufa wa koko ku nyemba zonse zitha kukhala zovuta ngati mulibe zida zoyenera kunyumba. " Chifukwa chake, kuti muchite bwino komanso chitetezo, tulukani nyemba zonse ndikugwiritsa ntchito ufa wapamwamba kwambiri wa koko.

Momwe Mungaphikire, Kuphika, ndi Kudya Khoka

Popeza cocoa amapezeka m'mitundu yambiri, pali njira zambiri zodyeramo. Onani njira zabwino izi zosangalalira cocoa kunyumba:

Mu granola. Ikani ma cocoa kapena chokoleti tchipisi mu granola yokometsera. Ngati mukugwiritsa ntchito cacao nibs, zomwe zimakhala zowawa kwambiri, Cameron akuganiza kuti muwonjezere zotsekemera (monga zipatso zouma) kuti muchepetse kuwawa.

Mu smoothies. Kuti muchepetse kuwawa kwa koko, phatikizani ndi zotsekemera monga nthochi, masiku, kapena uchi. Yesani mu cocoa cocoo smoothie mbale kapena mdima chokoleti chia smoothie kuti mukhale ndi thanzi labwino.

Monga chokoleti chotentha. Pangani koko wanu wotentha kuyambira poyambira (ndi ufa wa cacao) m'malo mofikira zosakaniza zakumwa zopangira shuga kuti mutenge chakumwa chapanthawi yake.

M'mbale za kadzutsa. Kulakalaka nkhwangwa ndi mbali yathanzi? Cacao nibs ndiyo njira yopitira. Draper akuwonetsa kuti azidya ndi oats, strawberries, uchi, ndi batala wa hazelnut pachakudya chabwino cham'mawa; yesani njira iyi ya oatmeal ndi zipatso za goji ndi cocoo nibs. Mukhozanso kusakaniza ufa wa cacao mu oats kuti mumve kukoma kwa chokoleti popanda shuga wowonjezera.

Muzinthu zophika. Kuti mutengeko kakao wina wakale, dzidyetseni nokha ndi zinthu zophikidwa kunyumba za chokoleti. Yesani izi zapadera biringanya brownies kapena, kuti musavutike mchere, izi ziwiri zopangira chokoleti crunch mipiringidzo.

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