11 Maubwino A Zaumoyo ndi Chakudya Chopatsa Powder wa Koko

Zamkati

• 1. Olemera ndi Polyphenols Omwe Amapereka Maubwino angapo Amathanzi
• 2. Mulole Kuchepetsa Kuthamanga kwa Magazi Pokulitsa Magawo A nitriki Okosijeni
• 3. Achepetse Chiwopsezo Cha Mtima Ndi Stroke
• 4. Polyphenols Amathandizira Magazi Kuyenda Kubongo Lanu ndi Ntchito Yanu ya Ubongo
• 5. Athandize Kusintha Maganizo ndi Zizindikiro Za Kukhumudwa Ndi Njira Zosiyanasiyana
• 6. Flavanols Itha Kukweza Zizindikiro Za Matenda A shuga Awiri
• 7. May Aid Weight Control m'njira zambiri zodabwitsa
• 8. Mutha Kukhala Ndi Katundu Woteteza Khansa
• 9. Zamkatimu za Theobromine ndi Theophylline Zitha Kuthandiza Anthu Omwe Ali ndi Phumu
• 10. Ma antibacterial and Immune-Stimert Properties Atha Kupindulira Mano ndi Khungu Lanu
• 11. Zosavuta Kuphatikiza Zakudya Zanu
• Mfundo Yofunika Kwambiri

Cocoa akuganiza kuti adagwiritsidwa ntchito koyamba ndi chitukuko cha Amaya ku Central America.

Anayambitsidwa ku Europe ndi olanda aku Spain m'zaka za zana la 16 ndipo mwachangu adatchuka ngati mankhwala olimbikitsa thanzi.

Cocoa ufa amapangidwa ndikuphwanya nyemba za koko ndikuchotsa mafuta kapena batala wa koko.

Lero, koko ndi yotchuka kwambiri chifukwa chazomwe zimapanga chokoleti. Komabe, kafukufuku wamakono wasonyeza kuti lilidi ndi zinthu zofunika kwambiri zomwe zingakuthandizeni kukhala wathanzi.

Nazi zabwino khumi ndi ziwiri za thanzi ndi zakudya zopangidwa ndi ufa wa cocoa.

1. Olemera ndi Polyphenols Omwe Amapereka Maubwino angapo Amathanzi

Polyphenols amapezeka mwachilengedwe ma antioxidants omwe amapezeka muzakudya monga zipatso, ndiwo zamasamba, tiyi, chokoleti ndi vinyo.

Amalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwamatenda, kuthamanga kwa magazi, kutsika kwa magazi komanso cholesterol komanso shuga ().

Koko ndi imodzi mwazinthu zolemera kwambiri za polyphenols. Ndiwambiri makamaka mu flavanols, omwe ali ndi mphamvu zowononga antioxidant komanso zotsutsana ndi zotupa.

Komabe, kukonza ndi kutentha kwa koko kumatha kuyipangitsa kuti isatayike. Amagwiritsidwanso ntchito ndi zamchere kuti achepetse kuwawa, zomwe zimapangitsa kutsika kwa 60% kwa flavanol okhutira ().

Chifukwa chake cocoa ndi gwero lalikulu la polyphenols, sizinthu zonse zomwe zimakhala ndi koko zimapindulitsanso chimodzimodzi.

Chidule Koko amakhala ndi ma polyphenols ambiri, omwe ali ndi phindu lathanzi, kuphatikizapo kuchepa kwa kutupa komanso kuchuluka kwama cholesterol. Komabe, kukonza koko mu chokoleti kapena zinthu zina kumachepetsa kwambiri polyphenol.

2. Mulole Kuchepetsa Kuthamanga kwa Magazi Pokulitsa Magawo A nitriki Okosijeni

Koko, yonse yopanga ufa komanso chokoleti chamdima, imatha kuthandiza kuchepetsa kuthamanga kwa magazi ().

Izi zidadziwika koyamba kuzilumba zomwe anthu akumwa cocoa aku Central America, omwe anali ndi vuto lotsika kwambiri magazi kuposa abale awo omwe samamwa cocoa ().

Mafuta a cocoa amalingalira kuti amachepetsa ma nitric oxide m'magazi, omwe angalimbikitse kugwira ntchito kwa mitsempha yanu ndikuchepetsa kuthamanga kwa magazi (,).

Ndemanga imodzi idasanthula zoyeserera 35 zomwe zidapatsa odwala mavitamini 0.05-3.7 (1.4-105 magalamu) azinthu zopangidwa ndi koko, kapena pafupifupi 30-1,218 mg wa flavanols. Zinapeza kuti koko amapangitsa kuti 2 mmHg ichepetse kuthamanga kwa magazi.

Kuphatikiza apo, zotsatirazi zinali zazikulu mwa anthu omwe anali ndi vuto lakuthamanga magazi kuposa omwe alibe komanso mwa achikulire poyerekeza ndi achinyamata ().

Komabe, ndikofunikira kukumbukira kuti kukonza kumachepetsa kwambiri kuchuluka kwa ma flavanols, chifukwa chake zotsatira zake sizidzawoneka kuchokera ku chokoleti chapakati.

Chidule Kafukufuku akuwonetsa kuti cocoa ili ndi ma flavanols ambiri, omwe amachepetsa kuthamanga kwa magazi powonjezera nitric oxide level komanso magwiridwe antchito amitsempha yamagazi. Koko wokhala pakati pa 30-1,218 mg wa flavanols amatha kuchepetsa kuthamanga kwa magazi pafupifupi 2 mmHg.

3. Achepetse Chiwopsezo Cha Mtima Ndi Stroke

Kuphatikiza pakuchepetsa kuthamanga kwa magazi, zikuwoneka kuti cocoa ili ndi zina zomwe zingachepetse chiopsezo chanu chodwala matenda amtima ndi stroke (,,).

Cocoa wolemera kwambiri amatulutsa nitric oxide m'magazi anu, omwe amatsitsimutsa ndikuchepetsa mitsempha yanu ndi mitsempha yamagazi ndikupangitsa kuti magazi aziyenda bwino (,).

Kuphatikiza apo, koko wapezeka kuti amachepetsa cholesterol "choyipa" cha LDL, kukhala ndi magazi ochepetsa mphamvu ngati aspirin, kukonza shuga m'magazi ndikuchepetsa kutupa (,,).

Izi zimalumikizidwa ndi chiwopsezo chotsika cha matenda amtima, kulephera kwamtima komanso kupwetekedwa mtima (,,,).

Kuwunikanso kwamaphunziro asanu ndi anayi mwa anthu 157,809 adapeza kuti kumwa kwambiri chokoleti kumalumikizidwa ndi chiwopsezo chotsika kwambiri cha matenda amtima, sitiroko ndi imfa ().

Kafukufuku awiri aku Sweden adapeza kuti chokoleti chomwe chimadya chimalumikizidwa ndi kuchepa kwamtima pamiyeso ya chokoleti cha 0.7-1.1 (19-30 magalamu) patsiku, koma zotsatira zake sizinawoneke mukamadya kwambiri ( ,).

Zotsatira izi zikuwonetsa kuti kumwa pafupipafupi chokoleti chambiri chokhala ndi cocoa kumatha kukhala ndi zoteteza pamtima wanu.

Chidule Koko amatha kusintha magazi ndikuchepetsa cholesterol. Kudya chokoleti chimodzi patsiku kumachepetsa chiopsezo chanu chodwala matenda a mtima, kulephera kwa mtima komanso kupwetekedwa mtima.

4. Polyphenols Amathandizira Magazi Kuyenda Kubongo Lanu ndi Ntchito Yanu ya Ubongo

Kafukufuku wambiri apeza kuti ma polyphenols, monga omwe amapezeka mu cocoa, amachepetsa chiopsezo cha matenda opatsirana pogwiritsa ntchito ubongo ndikuwongolera magazi.

Flavanols amatha kuwoloka magazi ndi chotchinga ndipo amatengapo gawo panjira yamagetsi yomwe imatulutsa ma neuron ndi mamolekyulu ofunikira kuti ubongo wanu ugwire ntchito.

Kuphatikiza apo, flavanols imathandizira kupanga kwa nitric oxide, yomwe imatsitsimutsa minofu ya mitsempha yanu, kumathandizira kuthamanga kwa magazi ndi magazi kuubongo wanu (,).

Kafukufuku wamasabata awiri mwa achikulire 34 omwe amapatsidwa cocoa wambiri wa flavanol adapeza kuti magazi amayenda kupita kuubongo kuchuluka ndi 8% patatha sabata limodzi ndi 10% patatha milungu iwiri ().

Kafukufuku wowonjezera akuwonetsa kuti kudya tsiku lililonse kwama cocoa flavanols kumatha kupititsa patsogolo magwiridwe antchito amisala mwa anthu omwe ali ndi zovuta zamaganizidwe (,,).

Kafukufukuyu akuwonetsa gawo labwino la cocoa paumoyo wamaubongo komanso zotheka pazovuta zama neurodegenerative matenda monga Alzheimer's ndi Parkinson. Komabe, kafukufuku wina amafunika.

Chidule Flavanols mu cocoa amatha kuthandizira kupanga ma neuron, magwiridwe antchito a ubongo ndikusintha magazi ndikutulutsa minofu yaubongo. Atha kukhala ndi gawo popewa kufooka kwaubongo okhudzana ndi ukalamba, monga matenda a Alzheimer's, koma kafukufuku wina amafunika.

5. Athandize Kusintha Maganizo ndi Zizindikiro Za Kukhumudwa Ndi Njira Zosiyanasiyana

Kuphatikiza pa zotsatira zabwino za cocoa pakuchepa kwamaganizidwe okhudzana ndi zaka, zomwe zimakhudza ubongo zimathandizanso kusintha malingaliro ndi zizindikilo za kukhumudwa ().

Zotsatira zabwino pamakhalidwe atha kukhala chifukwa cha cocoa flavanols, kutembenuka kwa tryptophan kukhala chilengedwe chokhazikika chokhazikika serotonin, zakumwa zake za khofi kapena kungosangalala ndi kudya chokoleti (,,).

Kafukufuku wina wokhudza kumwa chokoleti komanso kupsinjika kwa amayi apakati adapeza kuti kudya chokoleti pafupipafupi kumalumikizidwa ndi kupsinjika kwakanthawi komanso kusinthasintha kwa makanda ().

Kuphatikiza apo, kafukufuku wina adazindikira kuti kumwa mowa wambiri wa polyphenol kumapangitsa bata komanso kukhutira ().

Kuphatikiza apo, kafukufuku yemwe adachitika mwa akulu akulu adawonetsa kuti kudya chokoleti kumalumikizidwa ndi thanzi labwino komanso kukhala ndi thanzi lam'mutu ().

Ngakhale zotsatira zamaphunziro oyambazi zikulonjeza, kafukufuku wambiri wokhudzana ndi cocoa pamavuto ndi kukhumudwa kumafunikira mayankho asanachitike.

Chidule Koko akhoza kukhala ndi zotsatirapo zabwino pamalingaliro ndi zizindikilo zakukhumudwa pochepetsa kupsinjika ndikuwongolera bata, kukhutira komanso kukhala ndi thanzi labwino. Komabe, kafukufuku wina amafunika.

6. Flavanols Itha Kukweza Zizindikiro Za Matenda A shuga Awiri

Ngakhale kumwa chokoleti mopitilira muyeso sikuli koyenera kuwongolera shuga wamagazi, koko amakhalanso ndi zotsutsana ndi matenda ashuga.

Kafukufuku woyeserera akuwonetsa kuti cocoa flavanols imatha kuchepetsa kugaya kwa zimam'patsa mphamvu komanso kuyamwa m'matumbo, kukonza kutsekemera kwa insulin, kuchepetsa kutupa komanso kuyambitsa kutuluka kwa shuga m'magazi kulowa muminyewa ().

Kafukufuku wina wasonyeza kuti kudya kwambiri ma flavanols, kuphatikiza omwe amachokera ku cocoa, kumatha kubweretsa chiopsezo chochepa cha matenda ashuga amtundu wa 2 (,).

Kuphatikiza apo, kuwunikanso maphunziro aumunthu kunawonetsa kuti kudya chokoleti chamdima wa cocanol kapena cocoa kumatha kuchepetsa kukhudzika kwa insulin, kuchepetsa kuwongolera shuga m'magazi ndikuchepetsa kutupa kwa anthu ashuga komanso omwe alibe matenda ().

Ngakhale zotsatirazi zikulonjeza, pali zosagwirizana pakufufuza komwe kafukufuku wina wapeza ndi zochepa, kuwongolera pang'ono matenda ashuga kapena kusakhudza konse (,,).

Komabe, zotsatirazi kuphatikiza zotsatira zabwino kwambiri pa thanzi la mtima zikuwonetsa kuti cocoa polyphenols atha kukhala ndi gawo labwino popewa ndikuwongolera matenda ashuga, ngakhale pakufunika kafukufuku wina.

Chidule Koko ndi chokoleti chamdima zitha kuchepetsa chiopsezo cha matenda ashuga komanso kukhala ndi shuga wathanzi. Komabe, pali zotsatira zotsutsana muumboni wa sayansi, motero kafukufuku amafunika.

7. May Aid Weight Control m'njira zambiri zodabwitsa

Modabwitsa, kudya koko, ngakhale mtundu wa chokoleti, kungakuthandizeni kuchepetsa kunenepa kwanu.

Zimaganiziridwa kuti kakao imatha kuthandizira pakuwongolera kagwiritsidwe ntchito ka mphamvu, kuchepetsa njala ndi kutupa komanso kukulitsa makutidwe ndi mafuta amadzimadzi (,).

Kafukufuku wa anthu adapeza kuti anthu omwe amadya chokoleti pafupipafupi amakhala ndi BMI yocheperako kuposa anthu omwe samadya pafupipafupi, ngakhale gulu loyambalo limadyanso mafuta owonjezera ndi mafuta ().

Kuphatikiza apo, kafukufuku wowonda pogwiritsa ntchito zakudya zopatsa mafuta ochepa adapeza kuti gulu limapereka magalamu a 42 kapena pafupifupi ma ola 1.5 a chokoleti cha cocoa cha 81% patsiku limachepa mwachangu kuposa gulu lomwe limadya nthawi zonse (29).

Komabe, kafukufuku wina apeza kuti kumwa chokoleti kumawonjezera kulemera. Komabe, ambiri aiwo sanasiyanitse mtundu wa chokoleti chomwe amadya - chokoleti choyera ndi mkaka sichimapindulanso chimodzimodzi ngati mdima (,).

Ponseponse, zikuwoneka kuti zopangidwa ndi cocoa ndi cocoa zitha kukhala zothandiza pakuchepetsa kapena kuchepetsa thupi, koma maphunziro enanso amafunikira.

Chidule Zogulitsa za cocoa zimalumikizidwa ndi kulemera pang'ono, ndipo kuwonjezera kwa cocoa pazakudya zanu kumathandizira kuti muchepetse kunenepa msanga. Komabe, pakufunika kafukufuku wina pamutuwu kuti mudziwe mtundu wanji wa cocoa woyenera.

8. Mutha Kukhala Ndi Katundu Woteteza Khansa

Flavanols mu zipatso, ndiwo zamasamba ndi zakudya zina zakopa chidwi chambiri chifukwa cha zoteteza khansa, poizoni wochepa komanso zovuta zoyipa zochepa.

Koko amakhala ndi mitundu yambiri yazakudya kuchokera pachakudya chilichonse cholemera ndipo imathandizira kwambiri pazakudya zanu ().

Kafukufuku woyeserera pamagawo a cocoa apeza kuti ali ndi zoteteza ku antioxidant, amateteza ma cell kuti asawonongeke ndi mamolekyulu otakasuka, amalimbana ndi kutupa, amaletsa kukula kwa ma cell, amachititsa kuti khansa isafe ndikuthandizira kupewa kufalikira kwa ma cell a khansa (,).

Kafukufuku wazinyama wogwiritsa ntchito zakudya zopangidwa ndi cocoa kapena zotulutsa za cocoa awona zotsatira zabwino pochepetsa khansa ya m'mawere, kapamba, prostate, chiwindi ndi m'matumbo, komanso khansa ya m'magazi ().

Kafukufuku mwa anthu awonetsa kuti zakudya zopangidwa ndi flavanol zimakhudzana ndi kuchepa kwa chiopsezo cha khansa. Komabe, umboni wa kakao umatsutsana, popeza mayesero ena sanapeze phindu ndipo ena awonanso chiwopsezo chowonjezeka (, 35,).

Kafukufuku wocheperako wa anthu pa cocoa ndi khansa akuwonetsa kuti imatha kukhala antioxidant yamphamvu ndipo itha kuthandizira kupewa khansa. Komabe, kafukufuku wambiri amafunika ().

Chidule Ma flavanols a cocoa adawonetsedwa kuti ali ndi chiyembekezo chotsutsana ndi khansa m'mayeso oyeserera ndi maphunziro azinyama, koma zambiri pazoyesedwa ndi anthu zikusowa.

9. Zamkatimu za Theobromine ndi Theophylline Zitha Kuthandiza Anthu Omwe Ali ndi Phumu

Mphumu ndimatenda osachiritsika omwe amapangitsa kutsekeka ndi kutupa kwa ma airways ndipo amatha kuwopseza moyo (,).

Amaganiziridwa kuti koko imatha kukhala yopindulitsa kwa anthu omwe ali ndi mphumu, chifukwa imakhala ndi mankhwala a asthmatic, monga theobromine ndi theophylline.

Theobromine ndi ofanana ndi caffeine ndipo imatha kuthandizira pakukhosomola kosalekeza. Koko ufa uli ndi pafupifupi 1.9 magalamu amtunduwu pa 100 magalamu kapena ma 3.75 ounces (,,).

Theophylline imathandiza kuti mapapu anu achepetse, momwe mpweya wanu umapumira komanso kumachepetsa kutupa ().

Kafukufuku wazinyama awonetsa kuti kuchotsa koko kumatha kuchepetsa kuwonongeka kwa ma airways komanso makulidwe amtundu ().

Komabe, zotsatirazi sizinayesedwebe kuchipatala mwa anthu, ndipo sizikudziwika ngati koko ndi kotheka kugwiritsa ntchito mankhwala ena a anti-asthmatic.

Chifukwa chake, ngakhale ili ndi gawo losangalatsa la chitukuko, ndizoyambirira kwambiri kunena momwe koko angagwiritsidwe ntchito pochizira mphumu.

Chidule Kuchokera kwa cocoa kwawonetsa zina zotsutsana ndi mphumu m'maphunziro a nyama. Komabe, mayesero amunthu amafunika asanavomerezedwe ngati chithandizo.

10. Ma antibacterial and Immune-Stimert Properties Atha Kupindulira Mano ndi Khungu Lanu

Kafukufuku wambiri adafufuza momwe cocoa amatetezera kumatenda a mano ndi chiseyeye.

Koko imakhala ndi mankhwala ambiri omwe ali ndi ma antibacterial, anti-enzymatic komanso chitetezo chamthupi chomwe chingayambitse thanzi m'kamwa.

Kafukufuku wina, makoswe omwe ali ndi mabakiteriya amlomo omwe amapatsidwa cocoa adachepetsa kwambiri mano, poyerekeza ndi omwe amapatsidwa madzi okha ().

Komabe, palibe maphunziro ofunikira aumunthu, ndipo zochuluka zama cocoa zomwe anthu amadya zimakhalanso ndi shuga. Zotsatira zake, zopangira zatsopano ziyenera kupangidwa kuti zitha kupeza phindu pakamwa.

Ngakhale malingaliro ofala, koko mu chokoleti sichimayambitsa ziphuphu. M'malo mwake, cocoa polyphenols apezeka kuti amapereka phindu lalikulu pakhungu lanu ().

Kuyamwa kwa koko kwa nthawi yayitali kumawonetsa kuti kumathandizira kuteteza dzuwa, kufalitsa magazi pakhungu ndikuwongolera mawonekedwe ndi khungu lanu (43, 43).

Chidule Koko amatha kulimbikitsa mano athanzi polimbana ndi mabakiteriya omwe amayambitsa zibowo, ngakhale izi sizikugwira ntchito pazinthu zopangidwa ndi shuga. Imalimbikitsanso khungu labwino politchinjiriza ku kuwala kwa dzuwa komanso kusintha kwa kayendedwe kake, khungu ndi madzi.

11. Zosavuta Kuphatikiza Zakudya Zanu

Kuchuluka kwa cocoa komwe muyenera kuphatikiza pazakudya zanu kuti mukwaniritse zaumoyo sikudziwika.

European Food Safety Authority imalimbikitsa ma ola 0,5 (2.5 magalamu) a ufa wapa cocoa wambiri kapena 0.4 ounces (10 magalamu) a chokoleti chamdima chambiri chomwe chimakhala ndi 200 mg ya flavanols patsiku kuti akwaniritse thanzi la mtima (44).

Komabe, ofufuza ena akuti ndi ochepa kwambiri, omwe amati ma flavanols ambiri amafunika kuwona maubwino (,).

Ponseponse, ndikofunikira kusankha magwero a cocoa omwe ali ndi flavanol yayikulu - zocheperako, ndizabwino.

Njira zosangalatsa zowonjezera cocoa pazakudya zanu ndi izi:

• Idyani chokoleti chakuda: Onetsetsani kuti ndi yabwino ndipo ili ndi cocoa osachepera 70%. Onani zotsatirazi posankha chokoleti chamdima chapamwamba.
• Koko wotentha / wozizira: Sakanizani koko ndi mkaka womwe mumakonda kapena mkaka wa nondairy kuti mugwedezeke mkaka wa chokoleti.
• Zojambula: Cocoa imatha kuwonjezeredwa pachakudya chomwe mumachikonda kwambiri kuti chikhale chokoma, chokoma.
• Pudding: Mutha kuwonjezera ufa wosalala wa cocoa (osati Wachi Dutch) kuzakudya zopanga nokha monga chia kadzutsa pudding kapena mpunga pudding.
• Msuzi wosakaniza wa chokoleti: Pangani avocado, koko, mkaka wa amondi ndi zotsekemera ngati masiku a mousse wandiweyani wa chokoleti.
• Fukani zipatso: Koko ndi wabwino makamaka owazidwa nthochi kapena strawberries.
• Mabotolo a Granola: Onjezani koko kuti musakanize kapamwamba ka granola kapamwamba kuti mupindule ndi thanzi lanu ndikuthandizira kununkhira.

Chidule Kuti mukhale ndi thanzi lamtima, onjezerani ma ola 0,5 (2.5 magalamu) a ufa wambiri wa cocoa kapena 0,4 ounces (10 magalamu) a chokoleti chapamwamba kwambiri mu chakudya chanu. Kuonjezera koko kumatha kukupatsani zakudya zokoma za chokoleti.

Mfundo Yofunika Kwambiri

Cocoa yakopa dziko lapansi kwazaka zambiri ndipo ndi gawo lalikulu la zakudya zamakono ngati chokoleti.

Ubwino wathanzi la cocoa umaphatikizapo kuchepa kwa kutupa, thanzi la mtima ndi ubongo, shuga wamagazi ndi kuwongolera kunenepa ndi mano athanzi ndi khungu.

Ndiwopatsa thanzi komanso kosavuta kuwonjezera pazakudya mwanjira zopanga. Komabe, onetsetsani kuti mukugwiritsa ntchito ufa wosalala wa cocoa kapena chokoleti chamdima wokhala ndi cocoa woposa 70% ngati mukufuna kuwonjezera mapindu azaumoyo.

Kumbukirani kuti chokoleti imakhalabe ndi shuga ndi mafuta ochuluka kwambiri, kotero ngati mukufuna kuigwiritsa ntchito, gwiritsitsani kukula kwa magawo oyenera ndikuwaphatikiza ndi chakudya chopatsa thanzi.