Aya maCacao Health Benefits ane chokwadi chekufuridza pfungwa dzako

Zvemukati

• Chii chinonzi Cacao?
• Cacao Nutrition
• Utano Benefits yeCacao
• Dai Kuderedza Kanzera Njodzi
• Kunoderedza Kuzvimba
• Inovandudza Gut Hutano
• Inotsigira Moyo Hutano
• Inobatsira Kudzora Ropa Shuga
• Kunowedzera Kunzwisisa Kushanda
• Ungasarudza sei Cacao
• Maitiro Ekubika, Kubika, uye Kudya Cacao
• Ongororo ye

Cacao chimwe chezvokudya zvemashiripiti. Haisi chete inoshandiswa kugadzira chokoti, asi yakazara ne antioxidants, minerals, uye kunyange imwe fiber kubhoti. (Uye zvakare, inogadzira chokoreti.) Zvakare, cacao inowanikwa mumhando dzakasiyana siyana, ichiita kuti ive yakasarudzika pantry yezvinhu. Pamberi, dzidza nezvekubatsira kwehutano hwecocoo, pamwe chete nemadyiro ayo.

Chii chinonzi Cacao?

Iyo cacao chirimwa - inozivikanwawo secocoa muti - muti unopisa unowanikwa kuCentral neSouth America. Nepo "cacao" uye "cocoa" achireva chirimwa chimwe chete uye achiwanzoshandiswa achichinjana, ngatinamatirei ku "cocoa" tichienda kumberi.

Muti wecocoo unobereka michero yakaita semavise inonzi mapods, imwe neimwe ine mhodzi makumi maviri neshanu kusvika makumi mashanu dzakakomberedzwa nevhu jena, sekureva kwechinyorwa chakabudiswa mu. Frontiers muPlant Sayenzi. Kunyange zvazvo pulp iyi ichidyiwa zvachose, mashiripiti chaiwo ari mukati memhodzi kana bhinzi. Raw cocoa bhinzi dzinovava uye nutty, asi kana yagadziriswa, ivo vanogadzira iyo inonaka chokoreti kuravira. Kubva ipapo, bhinzi dzinogona kugadzirwa kuita zvigadzirwa senge chokoreti, cocoa poda, uye cacao nibs (aka cocoa bhinzi dzakaputswa kuita zvidimbu zvidiki). Zvakakosha kucherechedza: Cacao haisi iyo chinhu chakafanana nechokoti bar yaunoziva uye inoda. Pane kudaro, ndicho chinhu chinoshamisa kwazvo chinokonzera chokoreti inonaka uye, kana iripo muhuwandu hwakawanda (~ 70 muzana kana kupfuura), zvayakanakira zvinovaka muviri.

Cacao Nutrition

Cacao bhinzi inopa fiber, monounsaturated ("yakanaka") mafuta, uye zvicherwa senge potasium, magnesium, uye mhangura, maererano nechinyorwa chiri mumagazini Miganhu ye Immunology. Cacao yakazarawo ne antioxidants, maererano naAnnamaria Louloudis, M.S., R.D.N., akanyoreswa dietitian uye muvambi weLouloudi Nutrition; inopawo vhitamini D, chinhu chakakosha chinovaka muviri chinotsigira kuiswa kwecalcium, zvinoenderana nezvakawanikwa mumagazini Chikafu Chemistry. (Zvakabatana: Ndinotarisira Mukombe weIyi Chocolate-Spiced Beverage Chaizvoizvo Zuva Nezuva)

Cacao chikafu chinoenderana nekuti bhinzi dzinogadziriswa sei. Semuenzaniso, kana cacao bhinzi dzikagochwa patembiricha yakakwira, iyo antioxidant yemukati inoita kunge yakaderera, sekureva kwechinyorwa chiri mujenari. Antioxidants. Nezve pfungwa yakajairika yezviri mukakaoo, tarisa chimiro chemuviri wemapuni matatu ekokoko nibs (yakapwanyika, yakakangwa bhinzi yekaka), sekureva kweUnited States department rezvekurima:

• 140 macalorie
• 4 gramu mapuroteni
• 7 gramu mafuta
• 17 gramu makabhohaidhiretsi
• 7 gramu fiber
• 0 gramu shuga

Utano Benefits yeCacao

Unoda chimwe chikonzero chekudya chokoreti, kurasika, cacao? Heino rundown yecacao hutano mabhenefiti, sekureva kwenyanzvi uye nekutsvaga.

Dai Kuderedza Kanzera Njodzi

ICYMI pamusoro, cacao bhinzi izere ne antioxidants. "Antioxidants inhibisa basa remahara radicals nekuamisa," anotsanangura kudaro Louloudis. Ichi chinhu chakakosha nekuti huwandu hwakawanda hwemahara radicals hunogona kukonzeresa kukuvara kwemasero uye kushushikana kweiyo oxidative, chinhu chikuru mukusimudzira kwemamiriro ezvinhu asingaperi senge kenza uye chirwere chemwoyo. Cacao ine "antioxidants yakadai se epicatechin, catechin, uye procyanidins," izvo zviri zveboka remakemikari zvinomera zvinonzi polyphenols, sekureva kwaLouloudis. Cancer lab zvidzidzo zvinoratidza kuti aya makomputa ane zvinobatsira zvinopesana nekenza.Semuenzaniso, ye2020 lab yekudzidza yakawana kuti epicatechin inogona kuparadza maseru ekenza yemazamu; kumwe kuongorora kwe2016 kwakawana kuti cacao procyanidin inogona kuuraya masero emukenza eovarian mumabvunzo machubhu. (Inoenderana: Polyphenol-Rich Chikafu Kutanga Kudya Nhasi)

Kunoderedza Kuzvimba

Iwo antioxidants ari mucocoo bhinzi anogonawo kubatsira kudzora kuzvimba, sekureva kwechinyorwa chiri mujenari Marwadzo uye Therapy. Imhaka yekuti oxidative kusagadzikana kunogona kubatsira mukusingaperi kuzvimba, kuwedzera njodzi yezvirwere senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo. Saka, se antioxidants mucocoo kurwisa oxidative kusagadzikana, vanogona zvakare kupomba mabhureki pakuzvimba. Zvakare, izvi antioxidants zvinogona zvakare kudzikisa kugadzirwa kwepro-anogumbura mapuroteni anonzi cytokines, nokudaro ichideredza njodzi yako yekuzvimba kutanga nayo, sekureva kwaBansari Acharya, MA, RDN, akanyoreswa wezvekudya zvinovaka muviri kuFood Love.

Inovandudza Gut Hutano

Kushuva chokoreti (uye nekudaro, cacao)? Unogona kuda kuenda neura hwako. Iyo polyphenols mumahaka ekakao ari chaiwo prebiotic, zvinoenderana nechinyorwa chiri mumagazini Nutrients. Izvi zvinoreva kuti "vanodyisa" mabhakitiriya akanaka ari mumatumbu ako, achivabatsira kukura uye kukura, izvo, zvakare, zvinogona kukubatsira kuti udzivise zvese zvenguva pfupi uye zvisingaperi zvekugaya zvinhu. Panguva imwe cheteyo, ma polyphenols anogonawo kushanda achipokana neakaipa mabhakitiriya ari mudumbu rako nekumisa kuwanda kana kuwanda. Pamwe chete, izvi zvinokonzeresa zvinobatsira kuchengetedza microbial chiyero mumatumbo, inova yakakosha pakutsigira mabasa ekutanga senge kusadzivirirwa uye metabolism, maererano nechinyorwa.. (Zvakafanana: Maitiro eKuvandudza Hutano Hwako hweGut - uye Nei Zvichikosha, Maererano neGastroenterologist)

Inotsigira Moyo Hutano

Kunze kwekurwisa oxidative kusagadzikana uye kuzvimba - vaviri vanopa chirwere chemoyo - ma antioxidants ari muhokhoa bhinzi anoburitsa nitric oxide, iyo inosimudzira vasodilation (kana kuwedzera) yemidziyo yako yeropa, anodaro Sandy Younan Brikho, MDA, RD, akanyoreswa dietitian uye muvambi we Dish on Nutrition. Zvakare, ropa rinogona kuyerera zviri nyore, zvichibatsira kuderera kweBP (aka hypertension), njodzi huru yechirwere chemoyo. Ichokwadi, chidzidzo che 2017 chakawana kuti kudya zvitanhatu zvechokoti pavhiki zvinogona kuderedza chirwere chemwoyo uye sitiroko. . yehypertension uye atherosclerosis, kana plaque buildup mutsinga dzako dzinozivikanwa kurambidza kubuda kweropa, maererano naLouloudis.

Inobatsira Kudzora Ropa Shuga

Chidzidzo che2017 chambotaurwa chakawanawo kuti chokoreti inogonawo kuderedza dambudziko rechirwere cheshuga uye zvose zvinokonzerwa ne (kushamisika!) The antioxidants mu cacao beans, uye naizvozvo, chokoreti. Cacao flavanols (kirasi ye polyphenols) inokurudzira kuvanzika kwe insulini, iyo hormone inovhara glucose mumasero ako, zvinoenderana nechinyorwa chiri mumagazini Nutrients. Izvi zvinobatsira kudzikamisa shuga yako yeropa, ichidzivirira kubva pakurova. Izvi zvakakosha nekuti chirwere cheshuga cheshuga chisingaperi chinogona kuwedzera njodzi yako pachirwere cheshuga. Cacao zvakare ine imwe fiber, iyo iyo "[inononoka] kunwiwa kwemakabohydrate, nokudaro kudzikamisa huwandu hweshuga yeropa uye [kukupa] iwe kuyerera kwakadzikama kwesimba zuva rese," anodaro Louloudis. Semuenzaniso, imwe chete chipunu checacao nibs inopa yakatenderedza magiramu maviri efaibha; iyo ingangoita yakaenzana chiyero cheiyo fiber mune imwe yepakati bhanana (3 magiramu), maererano neUSDA. Kunyanya kudzora uye kudzikamisa shuga yako yeropa (nekuda kwe, mune iyi nyaya, iyo fiber uye antioxidants mucocoo), inoderedza njodzi yako yekuva nechirwere cheshuga.

Zvese zviri kutaurwa, zvakakosha kuti uzive kuti yakawanda yezvigadzirwa zvine macacao (kureva echinyakare chokoreti mabhawa) zvakare akawedzera mashuga, ayo anogona kukwidza yako eropa glucose mazinga. Kana uine chirwere cheshuga kana pre-diabetes, chenjerera paunenge uchitenga cocoo zvigadzirwa zvakadai sechokoreti, anopa mazano Louloudis, uyo anokurudzirawo kubvunza chiremba wako kune mazano chaiwo kuti ave nechokwadi chokuti uri kuchengetedza shuga yako yeropa zvakanyanya sezvinobvira. (Yakabatana: Mashandisiro Aungaita Chirwere cheshuga - Uye Zvaunogona Kuita Nezvazvo)

Kunowedzera Kunzwisisa Kushanda

Inotevera nguva apo uropi hwako hunoda kutora-ini-tora, tora chigadzirwa checacao senge yakasviba chokoreti. Pamusoro pekuve nekafeine kadiki, cacao bhinzi ndeimwe yeakapfuma masosi etheobromine, komisheni inokurudzira iyo yepakati tsinga system, sekureva kwechinyorwa mu British Zvinyorwa zveKiriniki Pharmacology(BJCP). Chidzidzo che2019 chakawana kuti chokoreti yakasviba (ine 50 kusvika ku90 muzana cacao) inoita kunge inovandudza mashandiro ekuziva; vaongorori vakafungidzira izvi zvinogona kunge zvakakonzerwa ne psychostimulant theobromine iri muchokoreti.

Saka, theobromine uye caffeine inoshanda sei, chaizvo? Zvose zviri zviviri zvinokanganisa kushanda kweadenosine, kemikari inoita kuti urare, maererano nechinyorwa chiri mumagazini. Frontiers muPharmacology. Hechino chibvumirano: Paunomuka, maseru etsinga muuropi hwako anogadzira adenosine; adenosine pakupedzisira inounganidza uye inosunga kune adenosine receptors, iyo inokuita iwe kurara, maererano naJohn Hopkins University. Theobromine uye caffeine bhuroka adenosine kubva pakusunga kune izvo zvakagamuchirwa, kukuchengetedza iwe wakamuka uye wakangwarira.

Iyo epicatechin iri cacao inogona kubatsira, zvakare. Kushushikana nekushushikana kunogona kukuvadza maseru etsinga, zvichikonzera kukura kwezvinetso zveurourogenerative senge chirwere cheAlzheimer, sekutsvaga kwakaburitswa mumagazini Molecular Neurobiology. Asi, maererano nekutsvakurudza kwambotaurwa mumagazini BJCP, epicatechin (an antioxidant) inogona kudzivirira masero etsinga kubva mukukuvadzwa kweoxidative, zvichigona kuderedza njodzi yechirwere che neurodegenerative uye kubatsira kuchengetedza uropi hwako hwakasimba.

Iye zvino, kana iwe unonzwisisa kune zvinokurudzira zvakadai sekofi, ungada kuenda nyore pacocoo. Cacao haisi iyo chete yakasikwa caffeine, asi iyo theobromine iri muacao inogona zvakare kukonzera kuwanda kwemoyo uye kutemwa nemusoro padanho repamusoro (funga: padyo ne1,000 mg), sekureva kwechidzidzo chiri mumagazini Psychopharmacology. (Zvakafanana: Yakawanda Sei Caffeine Yakawandisa?)

Ungasarudza sei Cacao

Usati waenda kuchitoro chikuru uye wotenga chokoreti yehupenyu hwese, zvinogona kubatsira kunzwisisa sei cocoo zvigadzirwa zvinogadziriswa uye zvinonyorwa. Nenzira iyi, iwe unogona zvirinani kufamba kunotsanangurwa kwechigadzirwa uye sarudza chakanakisa chinhu chekukohwa iyo cacao hutano mabhenefiti uye zvaunofarira zvaunofarira.

Kutanga, ziva kuti "cocoa" uye "cocoa" zvakafanana; iwo chikafu chimwe chete kubva kumuti mumwe chete. Mashoko aya haaratidze kuti chigadzirwa chakagadziriswa kana kugadzirirwa sei, izvo zvinogona kukanganisa kuravira kwekupedzisira uye zvemukati zvekudya (zvimwe pazasi). Saka, kazhinji, cocoa bhinzi inogadziriswa sei? Cacao ese anotanga bhinzi rwendo rwavo kuburikidza nekuvira. Vagadziri vanobvisa bhinzi yakavharwa kubva mumapods, vobva vaavhara nemashizha ebhanana kana kuaisa mumakireti emapuranga, anotsanangura kudaro Gabrielle Draper, mubiki wepastry paBarry Callebaut. Mbiriso nemabhakitiriya (ayo anowanikwa ari mumhepo) anofudza pane cocoa pulp, zvichikonzera kuti pulp ivirise. Iyi nzira yekuvirisa inoburitsa makemikari, ayo anopinda mukakai cacao uye zvinokonzeresa kugadziridza izvo zvinowedzera iyo brown brown uye chocolateflavor, sekutsvaga kwakaburitswa mu Chikafu Sayenzi & Nutrition. Kuvirisa kunoburitsawo kupisa, zvichiita kuti pulp itsemuka uye idonhe kubva pabhinzi; bhinzi dzinobva dzaomeswa muzuva, anodaro Draper.

Paunenge waoma, vagadziri vazhinji vanogocha bhinzi dzekaka pakati pe230 kusvika 320 ° F uye kwemaminitsi mashanu kusvika 120, sekureva kwechinyorwa chiri mumagazini Antioxidants. Danho iri rinoderedza utachiona hunogona kukuvadza (kureva. Salmonella) iyo inowanzowanikwa mune mbishi (vs. yakagochwa) cocoo beans, anotsanangura Draper. Kucheka zvakare kunoderedza kuvava uye kunowedzera kukura iyo inotapira, yekumwisa mvura chokoreti kuravira. Iko chete kukanganisa, zvinoenderana nekutsvaga? Kucheka zvishoma kunodzora iyo antioxidant zvemukati mecacao, kunyanya pakakwirira nguva uye nguva yakareba yekubika, nokudaro nekudzikisa pasi izvo zvingangowanikwa zvaunongoverenga nezvazvo.

Apa ndipo panoita kuti zvinhu zvinyanye kuoma: Kunyangwe paine nguva shoma yekugocha uye tembiricha yekudzikisa nyaya dzehutachiona, maitiro chaiwo ekugocha anosiyana zvakanyanya nemutengesi, anodaro Eric Schmoyer, maneja wepurojekiti yepamusoro yetsvagiridzo nebudiriro paBarry Callebaut. Iyo Food and Drug Administration hainawo tsananguro yakajairika yekuti "kugocha" kunosanganisira, anowedzera Draper. Saka, makambani akasiyana anogona kugocha bhinzi yavochero kupi pakati pezvambotaurwa temp uye nguva masosi uye vachiri kudaidza zvigadzirwa zvavo "cacao" uye / kana "cocoa."

Sezvo zvigadzirwa zvine cacao zvakashambadzwa se "zvakagadziriswa zvishoma? Kune mamwe makambani, izvi zvinogona kureva kudziisa bhinzi yavo panguva yakaderera (kureva kumucheto wezasi kweiyo 230 kusvika 320 ° F renji) kuuraya mabhakitiriya anokuvadza uku achichengeta zvinovaka muviri uye munuhwi unovava. profile - asi zvakare, mugadziri wese akasiyana, anodaro Schmoyer. Mamwe makambani anogona kusiya zvachose kupisa (kuchengetedza chikafu) uye kushandisa bhinzi isina kuomeswa kugadzira zvigadzirwa zvecocoo, izvo zvavanogona kurondedzera se "mbishi." izvi zvigadzirwa zvisineyi zvinogona kuve nezvimwe zvinokanganisa Rangarira: Kupisa-kupisa kunoderedza njodzi yezvinhu zvidiki. Salmonella kusvibiswa. Izvozvo zvakati, kana iwe uchida kudya cocoo yakasvibirira, inogara iri pfungwa yakanaka kubvunza chiremba wako usati wadya, kunyanya kana uine immune system yakakanganiswa kana mamiriro anowedzera njodzi yako yekuvandudza chikafu chakakomba chine chekuita nekudya.utachiona.

Saka, izvi zvese zvinorevei kwauri? Pachitoro, usarega cacao / cocoa label ichikukanda iwe, semashoko aya usadaro ratidza kuti bhinzi yekaka yakagochwa sei. Pane kudaro, verenga tsananguro yechigadzirwa kana kuti enda kuwebhusaiti yekambani kuti udzidze nezve nzira dzavanogadzira, kunyanya sezvo tsananguro dze "yakagochwa," "yakagadzirwa zvishoma," uye "mbishi" isingaenderane munyika yecocoo. (Inoenderana: Hutano Kubika Mabikirwo Anoshandisa Cocoa Powder)

Iwe unogona zvakare kutarisa izvo zvinongedzo zvinyorwa kuti uone kuti chigadzirwa chakagadzirwa sei. Pachitoro, cocoa inowanzo kuwanikwa se chokoreti yakaoma, iyo inogona kunge iine zvimwe zvinoshandiswa semukaka kana zvinotapira. Iwe unogona kuwana chokoreti semabhawa, machipisi, maflakes, uye chunks. Chokoreti dzakasiyana dzine huwandu hwakasiyana hwecocoo, iyo yakanyorwa sezvikamu (kureva "60 muzana cacao"). '' semi-inotapira (uye, nekudaro, isingarwadzi uye inonaka). Uye kana iwe usine hanya nekuruma kunorwadza, anokurudzira kusarudza chokoreti yakasviba ine yakanyanya yepamusoro muzana kuti unyatso kukohwa hutano hwecacao. Acharya anokurudzira zvakare kunhonga chinhu chisina zvinwiwa zvekuisira uye zvinowedzera, senge lecithin, inozivikanwa emulsifier inogona kuvhiringidza vanhu vazhinji.

Cacao inowanikwawo sekupararira, bota, peta, bhinzi, uye nibs, anodaro Brikho. Edza: Natierra Organic Cocoa Nibs (Tenga Iiri, $ 9, amazon.com). Kune zvakare cocoo poda, iyo inowanikwa yega kana mune inopisa chokoreti chinwiwa chinosanganiswa. Kana uri kutenga cacao sechigadziro chekubika (kureva cacao powder kana nibs), "cocoo" inofanira kunge iri iyo chete inoshandiswa, zvakadai seViva Naturals Organic Cacao Powder (Buy It, $11, amazon.com). Uye nepo vamwe vanhu vachishandisa bhinzi yakazara kugadzira DIY cocoa powder (kana kuidya sezvazviri), Draper anorayira pamusoro payo sezvo, sezvataurwa pamusoro apa, bhinzi mbishi dzinogona kunge dziine hutachiona hunokuvadza uye "maitiro ekugadzira cocoa poda kubva kubhinzi dzese anogona kunge ari yakaoma kana usina midziyo yakakodzera kumba." Nekudaro, nekuda kwekugona uye chengetedzo, svetuka bhinzi dzese uye shandisa yepamusoro-soro, chitoro-chakatengwa cocoa upfu panzvimbo.

Maitiro Ekubika, Kubika, uye Kudya Cacao

Sezvo cocoo ichiwanikwa mumhando dzakawanda, kune nzira dzisingaperi dzekuidya. Tarisa idzi nzira dzakanaka dzekunakirwa necocoo kumba:

Mu granola. Kanda cacao nibs kana chokoreti chips mugranola yakagadzirwa kumba. Kana iwe uri kushandisa cacao nibs, izvo zvinonyanya kuvava, Cameron anokurudzira kuwedzera zvinotapira zvinoriumba (senge michero yakaomeswa) kuenzanisa kushatirwa.

Mune smoothies. Kuti udzikise kuvava kwecocoo, batanidza nezvinotapira zvinowedzera semabhanana, mazuva, kana uchi. Edza izvi mubhurubheri cacao smoothie mbiya kana yakasviba chokoreti chia smoothie yehutano hunonaka.

Sechokoreti inopisa. Gadzira yako wega hot cocoa kubva mukutanga (necocoo poda) pane kuti usvike kune sugary pre-yakagadzirwa chinwiwa musanganiswa kuti utore zvine hutano kutora panguva yekunwa.

Mundiro dzemangwanani. Kushuva crunch nerutivi rwehutano mabhenefiti? Cacao nibs ndiyo nzira yekuenda. Draper inoratidza kuvadya neoats, mahabhurosi, huchi, uye hazelnut batai kune yakanaka yekudya yemangwanani mbiya; edza iyi recipe ye oatmeal ine goji berries uye cacao nibs. Iwe unogona zvakare kusanganisa cocoo poda mukati meoat kuitira chocolately flavour isina shuga yakawedzerwa.

Muzvinhu zvakabikwa. Kune imwe yemhando yepamusoro tora cacao, zvibate iwe pachako nechokoreti yakagadzirwa kumba. Edza izvi zvakasarudzika eggplant brownies kana, kune isina-kupokana dhizeti, izvi zviviri-zvinongedzo chokoreti crunch mabhawa.

Ongororo ye