7 Yakaverengerwa Hutano Kubatsira kweRima Chokoreti

Zvemukati

• 1. Inonatsa kwazvo
• 2. Simba Rine Simba reAntioxidants
• 3. Inogona Kuvandudza Ropa Kuyerera uye Kuderera Ropa Kudzvinyirira
• 4. Inosimudza HDL uye Inodzivirira LDL Kubva kuOxidation
• 5. Dai Kuderedza Moyo Chirwere Njodzi
• 6. Unogona Kuchengetedza Ganda Rako Kubva Kuzuva
• 7. Inogona Kuvandudza Brain Rinoshanda
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Chokoreti yakasviba izere nezvakanaka izvo zvinokanganisa hutano hwako.

Yakagadzirwa kubva kumbeu yemuti wecocoa, ndeimwe yemanyowani masosi e antioxidants pasi.

Zvidzidzo zvinoratidza kuti chokoreti yakasviba (kwete iyo shuga ine tsvina) inogona kusimudzira hutano hwako uye kudzikisa njodzi yehosha yemoyo.

Ichi chinyorwa chinoongorora zvinomwe zvehutano zvechokoreti yakasviba kana cocoa zvinotsigirwa nesainzi.

1. Inonatsa kwazvo

Kana iwe ukatenga mhando yakasviba chokoreti ine yakakwira cocoa zvemukati, saka zviri chaizvo zvine hutano.

Iine huwandu hwakadzikama hwesububle fiber uye inotakurwa nezvicherwa.

Bhara-100 gramu yetirokoreti yakasviba ine 70-85% cocoa ine (1):

• 11 magiramu e fiber
• 67% yeiyo RDI yesimbi
• 58% yeiyo RDI yemagnesium
• 89% yeiyo RDI yemhangura
• 98% yeiyo RDI yemanganizi
• Iyo ine zvakare yakawanda potasium, phosphorus, zinc uye selenium

Ehezve, magiramu zana (3.5 ounces) iri huwandu hwakakura uye kwete chimwe chinhu chaunofanirwa kunge uchidya zuva nezuva. Zvese izvi zvinovaka muviri zvinouyawo nemazana mazana matanhatu emakori uye shuga ine mwero.

Neichi chikonzero, chokoreti yakasviba inonyanya kudyiwa zvine mwero.

Iyo fatty acid chimiro checocoa uye yakasviba chokoreti zvakare yakanaka. Mafuta acho anowanzozadzwa uye monounsaturated, aine mashoma emafuta epolyunsaturated.

Iinewo zvinokurudzira zvakaita caffeine uye theobromine, asi hazviite kuti urambe wakamuka husiku sezvo huwandu hwecaffeine idiki kwazvo kana ichienzaniswa nekofi.

Pfupiso Mhando yakasviba chokoreti ine hupfumi mu fiber, iron, magnesium, mhangura, manganese uye mamwe mashoma mamineral.

2. Simba Rine Simba reAntioxidants

ORAC inomiririra "oxygen radical absorbance capacity." Icho chiyero cheiyo antioxidant chiitiko chekudya.

Chaizvoizvo, vaongorori vakaisa boka remahara radicals (yakaipa) kurwisa muyenzaniso wechikafu uye nekuona kuti ma antioxidants ari muchikafu anogona "kudzora" sei radicals.

Kukosha kwehupenyu hweORAC kukosha kwakabvunzwa, nekuti inoyerwa muthubhu yekuyedza uye inogona kunge isina maitiro akafanana mumuviri.

Nekudaro, zvakakosha kutaura kuti mbishi, dzisina kugadziriswa cocoa bhinzi dziri pakati pezvakanyanya-zvibodzwa zvekudya zvakaedzwa.

Chokoreti yerima inotakurwa nemakemikari makemikari ayo anoshanda uye anoshanda seanogonesa. Izvi zvinosanganisira polyphenols, flavanols nemakatekini, pakati pevamwe.

Imwe ongororo yakaratidza kuti cocoa uye chokoreti yakasviba yaive nezvakawanda antioxidant chiitiko, polyphenols uye flavanols kupfuura chero mimwe michero yakaedzwa, yaisanganisira mablueberries uye acai berries (2).

Pfupiso Kocoa uye chokoreti yakasviba ine akasiyana siyana ane simba antioxidants. Muchokwadi, vane nzira kupfuura zvimwe zvakawanda zvekudya.

3. Inogona Kuvandudza Ropa Kuyerera uye Kuderera Ropa Kudzvinyirira

Iwo ma flavanols mune yakasviba chokoreti anogona kumutsa iyo endothelium, iyo lining yetsinga, kuburitsa nitric oxide (NO) ().

Rimwe remabasa eNO nderekutumira masaini kune tsinga kuti zororo, izvo zvinoderedza kusagadzikana kweropa kuyerera uye nekudaro zvinoderedza BP.

Zvidzidzo zvakawanda zvinodzorwa zvinoratidza kuti cocoa uye chokoreti yakasviba inogona kusimudzira kuyerera kweropa uye kudzikira kweropa, asi mhedzisiro yacho inowanzo nyoro (,,,).

Nekudaro, kumwe kuongorora kwakaitwa muvanhu vane BP yakaratidza kusaita, saka tora zvese izvi nezviyo zvemunyu ().

Pfupiso Iwo bioactive makomputa mucocoa anogona kusimudzira kuyerera kweropa mutsinga uye kukonzera kuderera asi kuwanda kwakakosha kuderedzwa kweropa.

4. Inosimudza HDL uye Inodzivirira LDL Kubva kuOxidation

Kudya chokoreti yakasviba kunogona kugadzirisa akawanda akakosha njodzi njodzi dzehosha yemwoyo.

Muchidzidzo chakadzorwa, cocoa poda yakawanikwa ichideredza zvakanyanya oxidized LDL cholesterol mumarume. Yakawedzerawo HDL uye yakadzikisa yakazara LDL kune avo vane yakakwira cholesterol ().

Oxidized LDL zvinoreva kuti iyo LDL ("yakaipa" cholesterol) yaita nemahara radicals.

Izvi zvinogadzira iyo LDL chidimbu pachezvayo inoshanda uye inokwanisa kukuvadza mamwe matishu, senge iyo yekunamatira yetsinga dziri mumoyo mako.

Zvinonzwisisika kuti cocoa inoderedza LDL yakasanganiswa. Iine kuwanda kwemasimba antioxidants ayo anoita kuti iite muropa uye inodzivirira lipoprotein kukuvara kweiyo oxidative (,,).

Chokoreti yerima inogona zvakare kudzora kusagadzikana kwe insulin, inova imwe njodzi inowanzoitika kuzvirwere zvakawanda zvakaita sechirwere chemwoyo uye chirwere cheshuga (,).

Pfupiso Chokoreti yerima inovandudza huwandu hwakakosha hwengozi dzechirwere. Iyo inoderedza kugona kweLDL kune kukuvara kweiyo oxidative apo ichiwedzera HDL uye nekuvandudza insulin kunzwa.

5. Dai Kuderedza Moyo Chirwere Njodzi

Iwo makomponi mune yakasviba chokoreti anoita kunge anonyanya kudzivirira kubva kune iyo oxidation yeLDL.

Mukufamba kwenguva, izvi zvinofanirwa kukonzera cholesterol shoma kuti igare mutsinga, zvichikonzera njodzi yakaderera yechirwere chemwoyo

Muchokwadi, dzinoverengeka zvenguva refu-zvekucherechedza zvidzidzo zvinoratidza kusimudzira kwakanyanya.

Mune ongororo yevakuru mazana mana nemakumi manomwe evarume, cocoa yakawanikwa ichideredza njodzi yekufa kubva kuchirwere chemwoyo nekukwira makumi mashanu muzana mukati megumi nemashanu emakore ().

Imwe ongororo yakaratidza kuti kudya chokoreti kaviri kana kupfuura pavhiki kwakadzora njodzi yekuverengerwa mabara mumatsinga ne32%. Kudya chokoreti kushoma kazhinji kwanga kusingaite ().

Zvakare chimwe chidzidzo chakaratidza kuti kudya chokoreti yakasviba kanopfuura ka5 pasvondo kwakadzora njodzi yehosha yemoyo ne57% ().

Ehezve, izvi zvidzidzo zvitatu zvidzidzo zvekucherechedza, saka hazvigone kuratidza kuti yaive chokoreti yakadzora njodzi.

Zvisinei, sezvo maitiro ehupenyu achizivikanwa (kuderera kweropa uye oxidized LDL), zvinofungidzirwa kuti kugara uchidya chokoreti yakasviba kunogona kudzora njodzi yechirwere chemwoyo.

Pfupiso Ongororo dzekutarisa dzinoratidza kudzikira kwakanyanya muhutano hwepfungwa pakati pevaya vanodya chokoreti zvakanyanya.

6. Unogona Kuchengetedza Ganda Rako Kubva Kuzuva

Iwo bioactive macomputer mune yakasviba chokoreti anogona zvakare kuve akanaka kune rako ganda.

Iwo ma flavonols anogona kudzivirira kubva kukuvara kwezuva, kunatsiridza kuyerera kweropa paganda uye kuwedzera kuwanda kweganda uye hydration ().

Iyo shoma erythemal dose (MED) ndiyo yakaderera huwandu hwemagetsi eUVB anodikanwa kukonzera kutsvuka muganda maawa makumi maviri nemasere mushure mekuratidzwa.

Mune kumwe kuongorora kwevanhu makumi matatu, iyo MED yakapetwa zvakapetwa kaviri mushure mekudya chokoreti yakasviba yakakwira mu flavanols kwevhiki gumi nembiri ().

Kana iwe uri kuronga zororo remahombekombe, funga kurodha kumusoro pane yakasviba chokoreti mumavhiki apfuura nemwedzi.

Pfupiso Zvidzidzo zvinoratidza kuti ma flavanols anobva kukocoa anogona kusimudzira kuyerera kweropa kuenda kuganda uye kuridzivirira kubva kukuvara kwezuva.

7. Inogona Kuvandudza Brain Rinoshanda

Nhau dzakanaka hadzisati dzapera. Chokoreti yakasviba inogona zvakare kuvandudza mashandiro ehuropi hwako.

Imwe ongororo yevanozvipira vane hutano yakaratidza kuti kudya yakakwira-flavanol cocoa kwemazuva mashanu kwakavandudza kuyerera kweropa kuenda kuuropi ().

Kocoa inogona zvakare kuvandudza zvakanyanya kugona kwekuziva muvanhu vakura vane hurema hwepfungwa. Inogona kuvandudza kutaura kwemazwi uye huwandu hwengozi dzekurwara, futi ().

Pamusoro pezvo, cocoa ine zvinhu zvinokurudzira zvine caffeine uye theobromine, chingave chikonzero chakakosha nei ichigona kuvandudza mashandiro ehuropi munguva pfupi ().

Pfupiso Kocoa kana chokoreti yakasviba inogona kuvandudza mashandiro ehuropi nekuwedzera kuyerera kweropa. Iyo zvakare ine inokurudzira se caffeine uye theobromine.

Icho Chinokosha

Pane humbowo hwakati wandei hwokuti cocoa inogona kupa mabhenefiti ane hutano, ichinyanya kudzivirira chirwere chemwoyo.

Ehezve, izvi hazvireve kuti iwe unofanirwa kuenda kunze uye unodya yakawanda chokoreti mazuva ese. Ichiri kutakurwa nemakori uye zviri nyore kudya zvakanyanya.

Pamwe uve nekwere kana maviri mushure mekudya kwemanheru uye edza kunyatsovavira. Kana iwe uchida iwo mabhenefiti ecocoa pasina macalorie muchokoreti, funga kugadzira cocoa inopisa isina chero kirimu kana shuga.

Ziva zvakare kuti yakawanda chokoreti pamusika haina hutano.

Sarudza zvemhando yepamusoro - rima chokoreti ine 70% kana yakakwira cocoa zvemukati. Iwe ungangoda tarisa uyu gwara rekuti ungawana sei yakanakisa yakasviba chokoreti.

Masokoreti erima anowanzove neshuga, asi huwandu hwacho hunowanzo kuve hudiki uye hwakasviba chokoreti, shuga shoma iyo inenge iine.

Chokoreti ndechimwe chezvishoma chikafu chinonaka zvinotapira pachinopa chakakosha hutano.

Iwe unogona kutenga chokoreti yakasviba kumagirosa eko kana online.