Chokoreti Mukaka Wakanakira Iwe, kana Zvakaipa?

Zvemukati

• Pfuma mune zvinovaka muviri
• Inobatsira kuhutano hwepfupa
• Inogona kukubatsira iwe kupora kubva mukushanda
• Kuderera kwemukaka wechokoreti
• Akapfuma mushuga dzakawedzerwa
• Haasi munhu wese anogona kuzvitsungirira
• Inogona kuwedzera njodzi yako yezvimwe zvirwere
• Inogona kubatsira kuchirwere chemwoyo
• Inogona kuve yakabatanidzwa kune mamwe kanzira
• Unofanira kunwa mukaka wechokoreti here?
• Chinokosha

Chokoreti mukaka mukaka unowanzo sanganiswa necocoa uye shuga.

Kunyangwe mhando dzenondairy dziripo, chinyorwa ichi chinotarisa mukaka wechokoreti wakagadzirwa nemukaka wemombe.

Iyo inowanzo kusimudzirwa senzira huru yekudzoka kubva kubasa uye imwe nzira yakanaka kumukaka wemombe wenguva dzose paunenge uchiedza kuwedzera calcium yevana uye kudya kwevhitamini D.

Zvisinei, vanhu vazhinji vanonetseka kana huwandu hwehuga hwakawanda mumukaka unotapira unovhara kukosha kwayo kwehutano.

Ichi chinyorwa chinoongorora kana mukaka wekokoreti wakanaka kana kuti wakashata kune hutano hwako.

Pfuma mune zvinovaka muviri

Mukaka wekokoreti unowanzo gadzirwa nekusanganisa mukaka wemombe necocoa uye zvinotapira svutugadzike kana chibage chepamusoro-fructose.

Iyo yakapfuma mumacarbs uye macalorie kupfuura mukaka usina kutapira asi neimwe nzira iine mwero wakafanana wezvibereko. Zvichienderana nerudzi, 1 mukombe (240 ml) yemukaka wechokoreti inopa ():

• Makorori: 180–211
• Mapuroteni: 8 magiramu
• Carbs: 26-32 magiramu
• Shuga: 11-17 magiramu
• Mafuta: 2.5-9 magiramu
• Calcium: 28% yeReferenzi Mazuva ese Intake (RDI)
• Vhitamini D: 25% yeiyo RDI
• Riboflavin: 24% yeiyo RDI
• Potassium: 12% yeiyo RDI
• Phosphorus: 25% yeiyo RDI

Chokoreti mukaka unewo zvidiki zvidiki zve zinc, selenium, ayodini, magnesium, uye mavitamini A, B1, B6, B12.

Mukaka unoonekwa seprotein yakakwana - zvichireva kuti inopa ese mapfumbamwe akakosha amino acids anodiwa nemuviri wako.

Inonyanya kupfuma muleucine, inoita kunge amino acid inonyanya kubatanidzwa mukuvaka nekuchengetedza mhasuru dzakasimba (,,,).

Misi zvakare yakapfuma mu conjugated linoleic acid (CLA), rudzi rwe omega-6 mafuta anowanikwa munyama nemukaka, kunyanya kubva kumhuka dzakadyiswa huswa. Zvimwe zvidzidzo zvinoratidza kuti CLA inogona kupa hushoma uremu bhenefiti - asi hazvo dzese dzidzo dzinobvumirana (,,).

Kune rimwe divi, nekuti rinotapira, mukaka wechokoreti une 1.5-2 yakapetwa kakawanda kupfuura mukaka wemombe usina kutapira ().

Vazhinji vakuru vehutano vanokurudzira kudzora mashuga akawedzerwa kusvika pasi pe5-10% yezuva nezuva koriori yaunodya - kana pasi pemasipuni gumi eshuga yakawedzerwa pazuva kune mukuru wepakati.

Mukombe mumwe chete (240 ml) yemukaka wechokoreti unogona kuva nemaspuni matatu eshuga yakawedzerwa. Saka kunwa zvakawandisa kunogona kukonzera kuti iwe upfuure iyi kurudziro (,).

Mukaka wekokoreti unogona kukupa izvo zvinovaka muviri zvinowanikwa mumukaka wenguva dzose wemombe. Zvisinei, ine zvakare macalorie akawanda uye 1.5-2 yakapetwa shuga kupfuura mukaka wemombe usina kutapira.

Inobatsira kuhutano hwepfupa

Mukaka wekokoreti wakapfuma mucalcium - iyo yakakosha mamineral aripo mumapfupa ako.

Dairy ndiyo sosi hombe yekudya calcium muUnited States neCanada - ichipa kwakatenderedza 72% yeavhareji yemunhu wezuva nezuva kudya kwecalcium. Zvakasara zvinobva mumiriwo, zviyo, bhinzi, michero, nyama, huku, hove, nemazai ().

Iyo calcium iri mumukaka iri nyore kupinza. Vatsvagiri vanofunga kuti ichi chingave chikonzero chikuru chekuti dairy irambe yakabatana nekuvandudzwa kwemapfupa akasimba muvana nevechiri kuyaruka ().

Mukaka zvakare wakapfuma muprotein uye phosphorus, pamwe nekuwanzo kusimbiswa ne vhitamini D - zvese izvi zvinowedzerwa zvinovaka muviri zvakakosha pakuvaka nekuchengetedza mapfupa uye mazino akasimba (,,).

Izvi zvinogona kutsanangura kuti nei zvidzidzo zvakawanda zvichibatanidza kushandiswa kwemukaka uye zvigadzirwa zvemukaka kudzikisa njodzi dzekutyoka nezvirwere zvepfupa, senge osteoporosis - kunyanya kune vakuru vakuru (,,).

Izvo zvakati, izvi zvinovaka muviri hazvisi zvehukaka chete. Zvimwe zvekudya zvine calcium zvine hupfumi zvinosanganisira nyemba, nzungu, mhodzi, gungwa, mashizha ane mashizha, blackstrap molasses, uye mamwe marudzi e tofu.

Chikafu chakati wandei chinowanzo simbiswa mu calcium uye vhitamini D, kusanganisira mamwe marudzi ezviyo uye muto, pamwe nemimwe miriwo yemiti nema yogati.

Mukaka wakafuma mu calcium, protein, phosphorus, uye vitamin D. Izvi zvinovaka muviri zvinobatsira pakuvaka nekuchengetedza mapfupa akasimba uye zvinogona kudzivirira mapfupa ako paunenge uchikura.

Inogona kukubatsira iwe kupora kubva mukushanda

Mukaka wekokoreti unogona kubatsira mhasuru dzako kupora mushure mekurovedza muviri kunonetesa.

Izvi zvinodaro nekuti zvinwiwa zvakapfuma mumacarbs uye mapuroteni zvinonyanya kushanda pakuzadza shuga, zvinwiwa, uye maelectrolyte akarasika panguva yekurovedza muviri ().

Izvi zvinogona kutsanangura kuti nei mukaka wechokoreti uchiwanzosimudzirwa senge huru yekunwa chinwiwa. Izvo zvakati, ongororo zhinji dzinoratidza mabhenefiti dzinoitwa kune vatambi vane kurovedza muviri kunowanzo kuve kwakanyanya uye kazhinji kazhinji kupfuura wepakati muekisesaizi.

Nekuda kweizvi, hazvizivikanwe kuti ndevapi vasiri vatambi vanobatsirwa nekunwa mukaka wechokoreti kupora kubva mukurovedza muviri (,).

Uyezve, mabhenefiti haasarudzwe nemukaka wechokoreti.

Kuongororwa kwezvidzidzo gumi nezviviri kwakasvinwa kuti mukaka wekokoreti waive usiri kushanda kupfuura zvimwe zvinwiwa zvine carb- uye neprotein mukuvandudza post-kurovedza muviri mamaki, senge serum lactate uye serum creatine kinase (CK) ().

Naizvozvo, yakagadzirirwa smoothie - kana zvimwe zvakaringana-zvakaringana chikafu kana zvidyiwa - zvinogona kunge zvakangobatsira pakubatsira tsandanyama dzako kupora kubva kubasa rako uchinge uchinyanya kugwinya.

Mukaka wekokoreti unopa musanganiswa weprotein uye carbs izvo zvinogona kubatsira kusimudzira kugona kwemuviri wako mushure mekushanda. Nekudaro, chikafu chakaringana kana zvidyiwa zvinogona kuve zvine hutano uye zvakaenzana sarudzo.

Kuderera kwemukaka wechokoreti

Kunwa chokoreti mukaka nguva dzose kunogona kuve nezvakawanda zvakaderera.

Akapfuma mushuga dzakawedzerwa

Kazhinji, inenge hafu ye carbs inowanikwa mukaka wechokoreti inouya kubva pashuga yakawedzerwa. Mamwe marangi anoshandisa yakakwira-fructose chibage sirafu (HFCS), rudzi rwechinotapira icho chakabatanidzwa nekufutisa uye chirwere cheshuga ().

Vazhinji zviremera zvehutano vanokurudzira kuti vanhu vakuru nevana vadzikise kudya kwavakawedzera shuga.

Semuenzaniso, iyo American Heart Association (AHA) inokurudzira kuti vakadzi nevana vanodya zvisingasviki zana macalorie - kana 6 mashupuni - eshuga yakawedzerwa pazuva asi varume vanofanirwa kutsvaga isingasvike 150 macalorie kana 9 mashupuni pazuva ().

Mukombe mumwe chete (240 ml) yemukaka wechokoreti unowanzova ne117 magiramu eshuga yakawedzerwa - anenge mashupuni 3-4. Izvo zvatova kusvika kuchikamu chetatu chemurume wepakati uye inopfuura hafu yemuganhu wepamusoro wevakadzi nevana wezuva nezuva ().

Kunyanyisa kudya kweshuga yakawedzerwa kwakabatana nehuremu uye nenjodzi yakakwira yezvirwere zvisingaperi, senge rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye kunyangwe mamwe marudzi ekenza (,,,).

Kudya kwakapfuma mushuga yakawedzerwa kwakabatanawo neacne, mazino emeno, uye nenjodzi yakawedzera yekushushikana (,,).

Haasi munhu wese anogona kuzvitsungirira

Mukaka wekokoreti une lactose, shuga yakasikwa inowanikwa mumukaka nezvimwe zvigadzirwa zvemukaka.

Vanhu vazhinji pasirese havagone kugaya lactose uye vanoziva gasi, cramping, kana manyoka pese panodyiwa mukaka (30,).

Zvakare, vamwe vanhu vane allergiki nemukaka kana kukudziridza kusingaperi kuzvimbirwa kana vachinwa. Izvi zvinowanzoitika kuvana vadiki pane vakuru (,).

Mukaka wekokoreti une shuga yakawanda uye lactose, puroteni iyo vanhu vazhinji vasingakwanise kugaya. Misi allergies inowanzoitika - kunyanya muvana vadiki.

Inogona kuwedzera njodzi yako yezvimwe zvirwere

Mukaka wekokoreti unogona kuwedzera njodzi yako kune mamwe mamiriro, akadai sehosha yemoyo uye mamwe kanzira.

Inogona kubatsira kuchirwere chemwoyo

Mukaka wekokoreti wakazara mumafuta akazara uye neshuga yakawedzerwa, iyo inogona kukanganisa hutano hwemoyo.

Semuenzaniso, kutsvagurudza kunoratidza kuti kudya 17-21% yemakoriyori kubva pashuga yakawedzerwa kunogona kuwedzera njodzi yako yechirwere chemwoyo ne38%, zvichienzaniswa nekudya zvishoma pasi pe8% yemakori kubva pashuga yakawedzerwa ().

Zvakare, shuga yakawedzerwa yakawanikwa ichiwedzera njodzi yehosha yemoyo muvana kuburikidza nekuwedzera kudya kwekoriori uye mafuta emuviri. Inosimudzirawo chirwere chemoyo chinokonzera njodzi, senge LDL (yakaipa) cholesterol uye triglyceride mazinga ().

Kunyangwe mamwe masayendisiti akatanga kubvunza basa remafuta akazara mune chirwere chemwoyo, nyanzvi zhinji dzinobvumirana kuti kudya kwakanyanya mumhando iyi yemafuta kunowedzera njodzi dzehosha yemwoyo. ().

Pamusoro pezvo, tsvagiridzo inoratidza kuti kutsiva mafuta akazara nemamwe mafuta zvingangobatsira kuhutano hwemoyo wako ().

Semuenzaniso, ongororo yemakore makumi maviri yakaratidza kuti kutsiva mafuta kubva mukaka ine huwandu hwakaenzana hwemafuta epolyunsaturated - anowanikwa mune zvekudya sehove dzakakora uye nzungu - yakaderedza chirwere chemoyo chirwere ne24% ().

Saizvozvowo, kumwe kuongorora kukuru kwakaratidza kuti kutsiva zvishoma se1% yemakoriyori kubva kumafuta akazara neakaenzana macalorie kubva kumafuta asina kuzara, zviyo zvakakwana, kana mapuroteni emiti anogona kudzora njodzi yehosha yemwoyo ne5-8% ().

Inogona kuve yakabatanidzwa kune mamwe kanzira

Mune zvimwe zviitiko, chikafu chine mukaka uye zvimwe zvinogadzirwa nemukaka zvakabatanidzwa nenjodzi yakawedzera yemamwe marudzi ekenza.

Semuenzaniso, ongororo ichangoburwa yeongororo gumi nenomwe muvanhu vanopfuura mazana manomwe ezviuru, yakawana kuti varume vane mukaka wakanyanya - kunyanya kubva mumukaka wakazara - vanogona kuve nekanopfuura ka 1.5 yekufa nekenza yeprostate ().

Saizvozvowo, kumwe kuongorora kwazvino kweongororo makumi matatu neshanu dzakabatanidza kudyiwa kwemukaka kune 20% njodzi yepamusoro yekenza yemudumbu ().

Zvisinei, zvimwe zvidzidzo hazvina kuona hukama pakati pemukaka kana kudya kwemukaka uye njodzi yekenza. Mune zvimwe zviitiko, mukaka unotoratidzika kunge unopa diki dziviriro maringe necolorectal, dundira, zamu, pancreatic, ovarian, uye cancer mapapu (,,).

Uyezve, kudya kwakakwira mushuga yakawedzerwa kwakabatanidzwa nenjodzi yakawedzera yemamwe macancer anosanganisira esophageal cancer uye cancer yegunun'una, membrane inovhara mapapu ().

Kunyangwe kumwe kutsvagurudza kuchiratidza kuti mamwe marudzi emukaka anogona kukwidziridza njodzi yako yemamwe kanzira, zvimwe zvidzidzo zvekutsvaga masangano aya zvinodiwa pasati paitwa mhedziso yakasimba.

Mukaka wekokoreti wakapfuma mushuga yakawedzerwa uye inogona kuwedzera njodzi yako yemamiriro akasiyana siyana, kusanganisira chirwere chemwoyo uye mamwe magomarara. Zvakadaro, kutsvagisa hakuzi kwechokwadi.

Unofanira kunwa mukaka wechokoreti here?

Mukaka wekokoreti unopa michero yakakosha - senge calcium, protein, uye vhitamini D - iyo inogona kubatsira hutano. Zvisinei, iyo yakawanda mumakori uye shuga yakawedzerwa, iyo inogona kuunza kuwedzera uremu uye inogona kuwedzera njodzi yako yezvimwe zvirwere zvisingaperi.

Chokoreti mukaka waunodya unofanirwa kuongororwa zvakanyanya muvana. Zvakawandisa zvinokwanisa kukonzera kufutisa, mhango, uye zvimwe zvehutano nyaya muvana (,).

Kunyangwe mukaka wekokoreti chiri chinwiwa chinonaka, chinofanirwa kutariswa senge dhizeti pane chinwiwa chevana nevakuru zvakafanana.

Mukaka wekokoreti wakakwira mumacalorie uye shuga yakawedzerwa uye inofanira kudyiwa zvine mwero.

Chinokosha

Mukaka wekokoreti unopa zvinovaka muviri zvakafanana nemukaka wemombe asi unorongedza huwandu hwakakura hweshuga yakawedzerwa.

Ichi chinwiwa chinogona kupa zvimwe zvakanakira mhasuru dzako nemapfupa - asi zvinogona zvakare kukurudzira mamiriro akaita sechirwere chemwoyo muvakuru uye kufutisa muvana nekuda kweshuga yayo yemukati.

Naizvozvo, mukaka wechokoreti unonakidzwa zvakanyanya mukuenzanisira sekurapa pane dzimwe nguva pane kudyiwa zuva nezuva.