Kodi Mkaka wa Chokoleti Ndi Wabwino kwa Inu, kapena Woipa?

Zamkati

• Olemera mu michere
• Zopindulitsa ku thanzi la mafupa
• Zitha kukuthandizani kuti mupezenso ntchito
• Kutsika kwa mkaka wa chokoleti
• Wolemera shuga wowonjezera
• Sikuti aliyense angathe kupirira
• Mutha kukulitsa chiopsezo cha matenda ena
• Zitha kuthandizira kudwala kwa mtima
• Itha kulumikizidwa ndi khansa zina
• Kodi muyenera kumwa mkaka wa chokoleti?
• Mfundo yofunika

Mkaka wa chokoleti ndi mkaka womwe umakhala ndi cocoa komanso shuga.

Ngakhale mitundu ya nondairy ilipo, nkhaniyi ikunena za mkaka wa chokoleti wopangidwa ndi mkaka wa ng'ombe.

Nthawi zambiri amalimbikitsidwa ngati njira yabwino yochotsera kulimbitsa thupi komanso njira ina yabwino yopita mkaka wa ng'ombe nthawi zonse poyesera kuwonjezera kudya kwa calcium ndi vitamini D kwa ana.

Komabe, anthu ambiri amakayikira ngati shuga wambiri mkaka wotsekemera umaphimba phindu lake.

Nkhaniyi ikuwunikanso ngati mkaka wa chokoleti ndiwabwino kapena wopanda thanzi.

Olemera mu michere

Mkaka wa chokoleti nthawi zambiri umapangidwa ndikusakaniza mkaka wa ng'ombe ndi koko ndi zotsekemera monga shuga kapena manyuchi a chimanga a high-fructose.

Ndi olemera mu carbs ndi ma calories kuposa mkaka wopanda shuga koma mwinanso muli misinkhu yofanana ya michere. Kutengera mtundu, 1 chikho (240 ml) cha mkaka wa chokoleti umapereka ():

• Ma calories: 180–211
• Mapuloteni: 8 magalamu
• Ma carbs: 26-32 magalamu
• Shuga: 11-17 magalamu
• Mafuta: 2.5-9 magalamu
• Calcium: 28% ya Reference Daily Intake (RDI)
• Vitamini D: 25% ya RDI
• Riboflavin: 24% ya RDI
• Potaziyamu: 12% ya RDI
• Phosphorus: 25% ya RDI

Mkaka wa chokoleti mulinso zinc, selenium, ayodini, magnesium, ndi mavitamini A, B1, B6, B12.

Mkaka umadziwika kuti ndi protein yonse - kutanthauza kuti imapereka zonse zisanu ndi zinayi zofunikira za amino acid zomwe thupi lanu limafunikira.

Ndizolemera kwambiri mu leucine, yomwe imawoneka kuti ndi amino acid omwe amatenga nawo mbali kwambiri pakumanga ndikusamalira minofu yolimba (,,,).

Mkaka umakhalanso ndi conjugated linoleic acid (CLA), mtundu wa mafuta omega-6 omwe amapezeka munyama ndi mkaka, makamaka kuchokera ku nyama zodyetsedwa ndi udzu. Kafukufuku wina akuwonetsa kuti CLA itha kupereka phindu lochepa - ngakhale kuti maphunziro onse savomereza (,,).

Kumbali inayi, chifukwa imakhala yotsekemera, mkaka wa chokoleti umakhala ndi shuga wowirikiza 1.5-2 kuposa mkaka wa ng'ombe wopanda shuga ().

Atsogoleri ambiri azaumoyo amalimbikitsa kuchepetsa shuga wocheperako mpaka 5-10% ya zomwe mumadya tsiku lililonse - kapena masupuni osachepera 10 a shuga wowonjezedwa patsiku kwa munthu wamkulu.

Chikho chimodzi (240 ml) cha mkaka wa chokoleti chimatha kukhala ndi masupuni atatu a shuga wowonjezera. Chifukwa chake kumwa kwambiri kumatha kukupangitsani kuti mupitirire izi (,).

Mkaka wa chokoleti ungakupatseni michere yofananira yomwe imapezeka mkaka wang'ombe wokhazikika. Komabe, imakhalanso ndi ma calories ambiri ndi 1.5-2 shuga wochulukirapo kuposa mkaka wa ng'ombe wopanda shuga.

Zopindulitsa ku thanzi la mafupa

Mkaka wa chokoleti umakhala ndi calcium yambiri - mchere waukulu womwe ulipo m'mafupa anu.

Mkaka ndiye gwero lalikulu kwambiri la calcium ku United States ndi Canada - yopereka pafupifupi 72% ya anthu wamba omwe amadya calcium tsiku lililonse. Zotsalazo zimachokera ku ndiwo zamasamba, tirigu, nyemba, zipatso, nyama, nkhuku, nsomba, ndi mazira ().

Kashiamu mu mkaka amatha kuyamwa mosavuta. Ofufuzawo akukhulupirira kuti ichi ndiye chifukwa chachikulu chomwe mkaka umalumikizidwira nthawi zonse ndikukula kwa mafupa olimba mwa ana ndi achinyamata ().

Mkaka umakhalanso ndi mapuloteni komanso phosphorous, komanso nthawi zambiri umalimbikitsidwa ndi vitamini D - zonse zomwe ndi zowonjezera zowonjezera zofunika pakumanga ndikusunga mafupa ndi mano olimba (,,).

Izi zitha kufotokozera chifukwa chomwe kafukufuku ambiri amalumikiza kumwa mkaka ndi mkaka kuti muchepetse ziwopsezo zamatenda am'mafupa, monga kufooka kwa mafupa - makamaka achikulire (,,).

Izi zati, michere iyi sikuti imangokhala mkaka wokha. Zakudya zina zopatsa calcium zimaphatikizanso nyemba, mtedza, mbewu, udzu wam'madzi, masamba obiriwira, molasses zakuda, ndi mitundu ina ya tofu.

Zakudya zingapo zimalimbikitsidwanso mu calcium ndi vitamini D, kuphatikiza mitundu ina ya chimanga ndi msuzi, komanso mitundu ina yazomera ndi ma yogiti.

Mkaka umakhala ndi calcium, mapuloteni, phosphorus, ndi vitamini D. Zakudya zambirizi zimathandiza kuti mafupa akhale olimba komanso kuti ateteze mafupa anu mukamakalamba.

Zitha kukuthandizani kuti mupezenso ntchito

Mkaka wa chokoleti ungathandize kuti minofu yanu ipezeke pambuyo poti mwachita masewera olimbitsa thupi ovuta.

Izi ndichifukwa choti zakumwa zokhala ndi ma carbs komanso mapuloteni ndizothandiza kwambiri pakubwezeretsa shuga, madzi, ndi ma electrolyte omwe atayika panthawi yochita masewera olimbitsa thupi ().

Izi zikhoza kufotokoza chifukwa chake mkaka wa chokoleti umalimbikitsidwa ngati chakumwa chabwino. Izi zati, maphunziro ambiri omwe akuwonetsa maubwino amachitika kwa othamanga omwe kulimbitsa thupi kwawo kumakhala kolimba kwambiri komanso pafupipafupi kuposa ochita masewera olimbitsa thupi.

Chifukwa cha izi, sizikudziwika kuti anthu osapindula amapindula bwanji akamwa mkaka wa chokoleti kuti achire pochita masewera olimbitsa thupi (,).

Kuphatikiza apo, maubwino ake samangokhala mkaka wa chokoleti.

Kuwunikanso kafukufuku wa 12 kunanenanso kuti mkaka wa chokoleti sunali wogwira ntchito kuposa zakumwa zina zama carb- komanso zomanga thupi zomwenso zimathandizira kukonza zolembera pambuyo pochita masewera olimbitsa thupi, monga serum lactate ndi serum creatine kinase (CK) ().

Chifukwa chake, smoothie yokometsera - kapena zakudya zina zopatsa thanzi kapena zokhwasula-khwasula - zitha kukhala zothandiza pakuthandizira minofu yanu kuti ichiritse nthawi yanu yolimbitsa thupi pomwe ili yopatsa thanzi kwambiri.

Mkaka wa chokoleti umapereka kuphatikiza kwa mapuloteni ndi ma carbs omwe angathandize kukulitsa mphamvu yokhoza kuchira pambuyo poti mwachita masewera olimbitsa thupi. Komabe, chakudya choyenera kapena chotupitsa chimakhala chopatsa thanzi komanso chothandiza.

Kutsika kwa mkaka wa chokoleti

Kumwa mkaka wa chokoleti pafupipafupi kumatha kukhala ndi zovuta zingapo.

Wolemera shuga wowonjezera

Nthawi zambiri, pafupifupi theka la ma carb omwe amapezeka mumkaka wa chokoleti amachokera ku shuga wowonjezera. Mitundu ina imagwiritsa ntchito madzi a chimanga a high-fructose (HFCS), mtundu wa zotsekemera zomwe zimalumikizidwa ndi kunenepa kwambiri ndi matenda ashuga ().

Akuluakulu ambiri azaumoyo amalimbikitsa kuti akulu ndi ana aziletsa kudya shuga wowonjezera.

Mwachitsanzo, American Heart Association (AHA) imalimbikitsa kuti azimayi ndi ana azidya zosakwana 100 zopatsa mphamvu - kapena masipuni 6 - a shuga wowonjezera patsiku pomwe amuna amayenera kukhala ndi zoperewera zopitilira 150 kapena ma supuni 9 patsiku ().

Chikho chimodzi (240 ml) cha mkaka wa chokoleti chimakhala ndi magalamu 11-17 a shuga wowonjezera - pafupifupi masupuni 3-4. Ndizo kale mpaka gawo limodzi mwa magawo atatu a amuna wamba komanso oposa theka la malire azimayi ndi ana tsiku lililonse ().

Kudya kwambiri shuga wowonjezera kumalumikizidwa ndi kunenepa komanso chiwopsezo chachikulu cha matenda osatha, monga mtundu wa 2 shuga, matenda amtima, komanso mitundu ina ya khansa (,,,).

Zakudya zomwe zili ndi shuga wowonjezeranso zimalumikizidwa ndi ziphuphu, kutayika kwamano, komanso chiwopsezo chowonjezeka cha kukhumudwa (,,).

Sikuti aliyense angathe kupirira

Mkaka wa chokoleti uli ndi lactose, shuga wachilengedwe wopezeka mumkaka ndi zinthu zina zamkaka.

Anthu ambiri padziko lonse lapansi sangathe kugaya lactose ndikumva gasi, cramping, kapena kutsegula m'mimba nthawi iliyonse yomwe mkaka umadya (30,).

Kuphatikiza apo, anthu ena matupi awo sagwirizana ndi mkaka kapena amakhala ndi vuto lakudzimbidwa akamamwa. Izi ndizofala kwambiri mwa ana aang'ono kuposa achikulire (,).

Mkaka wa chokoleti umakhala ndi shuga ndi lactose, puloteni yomwe anthu ambiri amalephera kupukusa. Zakudya zolimbana ndi mkaka ndizofala - makamaka kwa ana aang'ono.

Mutha kukulitsa chiopsezo cha matenda ena

Mkaka wa chokoleti ukhoza kukulitsa chiopsezo cha zinthu zina, monga matenda amtima ndi khansa zina.

Zitha kuthandizira kudwala kwa mtima

Mkaka wa chokoleti uli ndi mafuta ochulukirapo komanso shuga wowonjezera, womwe ungasokoneze thanzi la mtima.

Mwachitsanzo, kafukufuku akuwonetsa kuti kudya 17-21% ya ma calories kuchokera ku shuga wowonjezera kumatha kukulitsa chiopsezo cha matenda amtima ndi 38%, poyerekeza ndi kudya zosakwana 8% zama calories kuchokera ku shuga wowonjezera ().

Kuphatikiza apo, shuga wowonjezedwa wapezeka kuti amawonjezera chiwopsezo cha matenda amtima mwa ana kudzera mukuwonjezera kuchuluka kwa ma calorie ndi mafuta amthupi. Zimakwezanso zoopsa zamatenda amtima, monga LDL (yoyipa) cholesterol ndi milingo ya triglyceride ().

Ngakhale asayansi ena ayamba kukayikira ngati mafuta okhutitsidwa ndimatenda amtima, akatswiri ambiri amavomereza kuti kudya kwamafuta amtunduwu kumawonjezera chiwopsezo cha matenda amtima. ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti m'malo mwa mafuta akhuta ndi mafuta ena ndizotheka kukhala ndi thanzi lamtima wanu ().

Mwachitsanzo, kafukufuku wazaka 20 adanenanso kuti kuchotsa mafuta ochokera mkaka ndi mafuta ofanana ndi polyunsaturated - omwe amapezeka muzakudya monga nsomba zamafuta ndi mtedza - amachepetsa chiopsezo cha matenda a mtima ndi 24% ().

Momwemonso, kafukufuku wina wamkulu adawonetsa kuti kusinthitsa 1% ya zopatsa mphamvu zamafuta okhathamira ndi mafuta ofanana ndi mafuta osakwaniritsidwa, mbewu zonse, kapena mapuloteni azomera amatha kuchepetsa chiopsezo cha matenda a mtima ndi 5-8% ().

Itha kulumikizidwa ndi khansa zina

Nthawi zina, zakudya zomwe zili ndi mkaka komanso zinthu zina zamkaka zimalumikizidwa ndi chiopsezo chowonjezeka cha mitundu ina ya khansa.

Mwachitsanzo, kuwunika kwaposachedwa kwamaphunziro 11 mwa anthu opitilira 700,000, apeza kuti amuna omwe amamwa kwambiri mkaka - makamaka kuchokera mkaka wonse - atha kukhala pachiwopsezo chokwanira 1.5 kufa ndi khansa ya prostate ().

Momwemonso, kuwunikanso kwaposachedwa kwamaphunziro 34 komwe kumalumikiza kumwa mkaka ndi chiopsezo chachikulu cha 20% cha khansa ya m'mimba ().

Komabe, kafukufuku wina sanaone kulumikizana pakati pa mkaka kapena mkaka wambiri ndi chiopsezo cha khansa. Nthawi zina, mkaka umawonekeranso ngati umateteza ku khansa, chikhodzodzo, bere, kapamba, ovari, ndi khansa yam'mapapo (,,).

Kuphatikiza apo, zakudya zomwe zili ndi shuga wowonjezera zalumikizidwa ndi chiopsezo chowonjezeka cha khansa zina kuphatikiza khansa ya kholingo ndi khansa ya pleura, nembanemba yomwe imaphimba mapapo ().

Ngakhale kafukufuku wina akuwonetsa kuti mitundu ina ya mkaka imatha kukulitsa chiopsezo cha khansa zina, maphunziro ena ofufuzira mabungwewa amafunikira asanapange mayankho olimba.

Mkaka wa chokoleti umakhala ndi shuga wowonjezera ndipo umatha kuonjezera chiopsezo chanu pamavuto osiyanasiyana, kuphatikiza matenda amtima ndi khansa zina. Komabe, kufufuza sikokwanira.

Kodi muyenera kumwa mkaka wa chokoleti?

Mkaka wa chokoleti umapereka zakudya zofunikira - monga calcium, protein, ndi vitamini D - zomwe zitha kupindulitsa thanzi. Komabe, ali ndi ma calories ambiri komanso shuga wowonjezera, omwe angapangitse kunenepa ndipo akhoza kukulitsa chiopsezo cha matenda ena osachiritsika.

Kudya mkaka wa chokoleti kuyenera kuyang'aniridwa kwambiri mwa ana. Kuchulukitsitsa kumathandizira kunenepa kwambiri, zotupa, ndi mavuto ena azaumoyo mwa ana (,).

Ngakhale mkaka wa chokoleti ndi chakumwa chokoma, uyenera kuonedwa ngati mchere kuposa chakumwa cha ana ndi akulu omwe.

Mkaka wa chokoleti uli ndi ma calories ambiri komanso shuga wowonjezera ndipo umayenera kudyedwa pang'ono.

Mfundo yofunika

Mkaka wa chokoleti umapatsa michere yofanana ndi mkaka wa ng'ombe koma umanyamula kuchuluka kwa shuga wowonjezera.

Chakumwachi chitha kupindulitsanso minofu ndi mafupa anu - komanso chitha kulimbikitsanso mikhalidwe monga matenda amtima mwa akulu komanso kunenepa kwambiri kwa ana chifukwa cha shuga.

Chifukwa chake, mkaka wa chokoleti umakonda kwambiri pang'ono pang'ono ngati chizolowezi china m'malo mongodya tsiku lililonse.