11 Hutano uye Kudya zvinovaka muviri Mabhenefiti eCocoa Powder

Zvemukati

• 1. Akapfuma muPolyphenols Iyo Inopa Akawanda Hutano Kubatsirwa
• 2.May Kuderedza Ropa Kumanikidza nekuvandudza Nitric oxide Levels
• 3. Ngaadzikise Njodzi Yako Yekurwara Kwemwoyo neStroke
• 4. Polyphenols Kuvandudza Ropa Runoyerera kuenda kuUbongo Hwako neBrain Basa
• 5. Inogona Kuvandudza Mafungiro uye Zviratidzo zveKushungurudzika nenzira dzakasiyana
• 6. Flavanols Inogona Kuvandudza Zviratidzo zveRudzi rwechipiri Chirwere cheshuga
• 7.May Kubatsira Kudzora Kurema Munzira Dzakawanda Dzinoshamisa
• 8. Ungave Uine Cancer-Inodzivirira Properties
• 9. Theobromine neTheophylline Zviri Mukati Zvinogona Kubatsira Vanhu Vane Asima
• 10. Mishonga inorwisa mabhakitiriya uye Immune-Inokurudzira Zvivakwa Zvinogona Kubatsira Mazino Ako uye Ganda
• 11. Zviri Nyore Kubatanidza Mukudya Kwako
• Icho Chinokosha

Cocoa inofungidzirwa kuti yakatanga kushandiswa neveMaya budiriro yeCentral America.

Yakaunzwa kuEurope nevanokunda veSpanish muzana ramakore rechi16 uye nekukurumidza yakave yakakurumbira semushonga unokurudzira hutano.

Kocoa poda inogadzirwa nekupwanya cocoa bhinzi uye kubvisa mafuta kana cocoa ruomba.

Nhasi, cocoa inonyanya kuzivikanwa nebasa rayo mukugadzira chokoreti. Nekudaro, tsvagiridzo yemazuva ano yakaratidza kuti ine zvamazvirokwazvo makomponi akakosha anogona kubatsira hutano hwako.

Heano gumi nemaviri ehutano uye chikafu mabhenefiti ecocoa poda.

1. Akapfuma muPolyphenols Iyo Inopa Akawanda Hutano Kubatsirwa

Polyphenols anowanzoitika antioxidants anowanikwa mune zvekudya senge michero, miriwo, tii, chokoreti uye waini.

Ivo akave akabatanidzwa kune akawanda hutano mabhenefiti, anosanganisira kudzikisira kuzvimba, zvirinani kuyerera kweropa, kudzikira kweropa uye kuwedzera cholesterol uye mashuga eropa ().

Cocoa ndiyo imwe yenzvimbo dzakapfuma kwazvo dze polyphenols. Inonyanya kuwanda mumaflavanol, ayo ane simba antioxidant uye anti-kupisa mhedzisiro.

Nekudaro, kugadzirisa uye kupisa cocoa kunogona kukonzera kuti irasikirwe neayo anobatsira zvinhu. Zvakare zvinowanzorapwa nealkaline kudzora kuvava, izvo zvinoguma nekuderera kwe60% mune flavanol zvemukati ().

Saka nepo cocoa iri sosi huru ye polyphenols, kwete zvese zvigadzirwa zvine cocoa zvinopa izvo zvakafanana mabhenefiti.

Pfupiso Cocoa yakafuma mumapolyphenols, ayo ane hutano hwakakosha, kusanganisira kudzikisira kuzvimba uye huwandu hwecholesterol. Nekudaro, kugadzirisa cocoa kuita chokoreti kana zvimwe zvigadzirwa zvinogona kudzora zvakanyanya polyphenol zvemukati.

2.May Kuderedza Ropa Kumanikidza nekuvandudza Nitric oxide Levels

Cocoa, zvese zviri muhupfu hwayo uye nenzira yechokoreti yakasviba, inogona kubatsira kudzikisa BP ().

Mhedzisiro iyi yakatanga kucherechedzwa muchitsuwa chinonwa cocoa vanhu vemuCentral America, vaive neropa shoma zvakanyanya kupfuura avo vasiri-cocoa-vanonwa mainland hama ().

Iyo flavanols iri cocoa inofungidzirwa kusimudzira nitric oxide mazinga muropa, ayo anogona kusimudzira mashandiro emitsipa yako yeropa uye kudzikisa BP.,,).

Imwe ongororo yakaongorora makumi matatu neshanu miedzo yakapa varwere ma0.05-3.7 ounces (1.4-105 gramu) yezvigadzirwa zvecocoa, kana ingangoita 30-1218 mg ye flavanols. Yakaona kuti cocoa yakaburitsa diki asi yakakosha kudzikiswa kwe2 mmHg muropa.

Pamusoro pezvo, mhedzisiro yacho yaive yakakura muvanhu vanga vatova neBP yepamusoro kune vasina iyo uye nevanhu vakuru vachienzaniswa nevechidiki ().

Nekudaro, zvakakosha kuti urangarire kuti kugadzirisa kwakanyanya kunoderedza huwandu hwema flavanols, saka mhedzisiro yacho inogona kusazoonekwa kubva paavhareji chokoreti bar.

Pfupiso Zvidzidzo zvinoratidza kuti cocoa yakafuma mu flavanols, iyo inoderedza kukwirisa kweropa nekuvandudza nitric oxide mazinga uye neropa mudziyo basa. Kocoa ine pakati pe 30-1,218 mg ye flavanols inogona kudzikisa kukanganiswa kweropa neavhareji ye2 mmHg.

3. Ngaadzikise Njodzi Yako Yekurwara Kwemwoyo neStroke

Kuwedzera pakudzikisa BP, zvinoita kunge cocoa ine zvimwe zvinhu zvinogona kudzora njodzi yako yekurwadziwa nemoyo nekurohwa (,,).

Flavanol-rich cocoa inovandudza mwero we nitric oxide muropa rako, inozorodza uye inoderedza tsinga dzako nemidziyo yeropa uye inovandudza kuyerera kweropa (,).

Uyezve, cocoa yakawanikwa ichideredza cholesterol "yakaipa" yeLDL, iine ropa rinoonda sezvakaita aspirin, inovandudza mashuga eropa uye inoderedza kuzvimba (,,).

Izvi zvivakwa zvakasunganidzwa nenjodzi yakaderera yekurwara nemoyo, kukundikana kwemoyo uye sitiroko (,,,).

Kuongororwa kwezvipfumbamwe zvidzidzo muvanhu zviuru zana nemakumi masere neshanu vakaona kuti yakanyanya chokoreti kushandiswa kwaive kwakabatana nenjodzi yakanyanya kudzikira yechirwere chemoyo, sitiroko uye kufa ().

Zvidzidzo zviviri zveSweden zvakawana kuti chokoreti kunwiwa kwakabatana nehuremu hwekupera kwekutadza kwemoyo pamadosi anosvika kune imwe chete inoshandisa 0.7-1.1 maunzi (19-30 magiramu) echokoreti pazuva, asi mhedzisiro yacho haina kuoneka kana uchidya yakawanda ( ,).

Mhedzisiro iyi inoratidza kuti kugara uchidya zvidiki zvecocoa-yakafuma chokoreti inogona kuve nemidziyo yekudzivirira yemoyo wako.

Pfupiso Cocoa inogona kuvandudza kuyerera kweropa uye kudzikisa cholesterol. Kudya kune imwechete yekushandira chokoreti pazuva kunogona kudzora njodzi yako yekurwadziwa kwemoyo, kukundikana kwemoyo uye sitiroko.

4. Polyphenols Kuvandudza Ropa Runoyerera kuenda kuUbongo Hwako neBrain Basa

Ongororo dzinoverengeka dzakawana kuti polyphenols, senge ari mukocoa, anogona kudzikisa njodzi yako yezvirwere zvehutachiona nekuvandudza kushanda kwehuropi uye kuyerera kweropa.

Flavanols anogona kuyambuka iropa-huropi chipingamupinyi uye anobatanidzwa munzira yezvinhu zvipenyu inogadzira mauroni uye akakosha mamorekuru ekushanda kwehuropi hwako.

Pamusoro pezvo, flavanols inokanganisa kugadzirwa kwe nitric oxide, inozorodza mhasuru yemidzi yako yeropa, ichivandudza kuyerera kweropa uye neropa kuuropi hwako (,).

Chidzidzo chevhiki mbiri muvakuru ve34 vakapihwa yakakwira-flavanol cocoa yakawana kuyerera kweropa kuenda kuuropi yakawedzera ne8% mushure mevhiki rimwe uye 10% mushure memavhiki maviri ().

Zvimwe ongororo zvinoratidza kuti kudya kwezuva nezuva kwecocoa flavanols kunogona kugadzirisa mashandiro epfungwa kune vanhu vane uye vasina kukanganisika kwepfungwa (,,).

Izvi zvidzidzo zvinoratidza chinzvimbo chakanaka checocoa pahutano hwehuropi uye zvinogona kuitika mhedzisiro pazvirwere zveeurodegenerative senge Alzheimer's uye Parkinson. Zvisinei, kumwe kutsvagurudza kunodiwa.

Pfupiso Flavanols mucocoa anogona kutsigira kugadzirwa kweeuron, kushanda kwehuropi uye kugadzirisa kuyerera kweropa uye kupa kune hura hwehunhu. Vanogona kuve nebasa mukudzivirira kupera kwehuropi-zvine hukama nezera, senge muchirwere cheAlzheimer, asi kumwe kutsvagurudza kunodiwa.

5. Inogona Kuvandudza Mafungiro uye Zviratidzo zveKushungurudzika nenzira dzakasiyana

Pamusoro pekukoka kwakanaka kwecocoa mukushushikana kwepfungwa zvine chekuita nezera, zvazvinoita pahuropi zvinogona zvakare kugadzirisa mamiriro uye zviratidzo zvekuora mwoyo ().

Mhedzisiro mhedzisiro inogona kunge iri nekuda kwecocoa flavanols, kushandurwa kwetryptophan kune yakasikwa manzwiro ekudzikamisa serotonin, zvine caffeine zvirimo kana kungova kunakidzwa kwekunzwa kudya chokoreti (,,).

Imwe ongororo pamusoro pekushandisa chokoreti uye nhanho mumadzimai akazvitakura yakawana kuti kuwanda kwechokoreti kwaiwanzobatana nekudzikisira kushushikana uye kugadzirisa mamiriro evana ().

Uyezve, kumwe kuongorora kwakaratidza kuti kunwa yakakwira-polyphenol cocoa kwakavandudza kudzikama uye kugutsikana ().

Pamusoro pezvo, kufunda kwevakuru varume kwakaratidza kuti kudya chokoreti kwaive kwakabatana nekuvandudzwa kwehutano hwakazara uye hutano hwakanaka hwepfungwa ().

Nepo mhedzisiro yezvidzidzo izvi zvekutanga iri kuvimbisa, kumwe kutsvagurudza nezve zvinoitika zvecocoa pane kushushikana uye kushushikana kunodiwa pasati paine mhedziso dzechokwadi.

Pfupiso Kocoa inogona kuve nemhedzisiro pane manzwiro uye zviratidzo zvekushushikana nekudzora kushushikana uye kugadzirisa kudzikama, kugutsikana uye nehutano hwepfungwa. Zvisinei, kumwe kutsvagurudza kunodiwa.

6. Flavanols Inogona Kuvandudza Zviratidzo zveRudzi rwechipiri Chirwere cheshuga

Kunyangwe kuwandisa kwekokoreti isiriyo yakanaka kune shuga yeropa kudzora, cocoa inoita, kutaura zvazviri, ine zvimwe zvinopesana neshuga mhedzisiro.

Kwayedza-chubhu zvidzidzo zvinoratidza kuti cocoa flavanols inogona kudzora kudzora macarhydrate uye kupinza mudumbu, kugadzirisa insulin kudzivirira, kudzikisira kuzvimba uye kukurudzira kutorwa kweshuga muropa kuenda mumhasuru ().

Zvimwe zvidzidzo zvakaratidza kuti kuwedzerwa kwakanyanya kwema flavanols, kusanganisira aya anobva kukocoa, kunogona kukonzera njodzi yakaderera yerudzi rwechipiri chirwere cheshuga (,).

Pamusoro pezvo, ongororo yeongororo dzevanhu yakaratidza kuti kudya flavanol-yakapfuma chokoreti yakasviba kana cocoa kunogona kudzora insulin senzwi, kugadzirisa shuga yeropa kudzora uye kudzikisira kuzvimba mune vanhu vane chirwere cheshuga nevasiri vanhu ().

Zvisinei nemhedzisiro iyi inovimbisa, pane kusawirirana mukutsvagurudza uye zvimwe zvidzidzo zvichingowana mhedzisiro, kudzora kwakanyanya kwechirwere cheshuga kana kusatomboita zvachose (,,).

Zvakangodaro, mhedzisiro iyi inosanganiswa pamwe nekongiri yakanaka mhedzisiro pahutano hwemwoyo inoratidza cocoa polyphenols inogona kuve nemhedzisiro pane zvese kudzivirira uye kudzora chirwere cheshuga, kunyangwe kutsvagurudza kuchidikanwa.

Pfupiso Kocoa uye chokoreti yakasviba inogona kudzikisira njodzi yako yeshuga uye nekuchengetedza huwandu hweshuga yeropa. Nekudaro, kune mimwe mhedzisiro inopesana nehumwe humbowo hwesainzi, saka kumwe kutsvagurudza kunodiwa.

7.May Kubatsira Kudzora Kurema Munzira Dzakawanda Dzinoshamisa

Sezvineiwo zvinoshamisa, kunwa cocoa, kunyangwe iri muchokoreti, kunogona kukubatsira kudzora huremu hwako.

Zvinofungidzirwa kuti cocoa inogona kubatsira nekugadzirisa kushandiswa kwesimba, kudzikisira kudya uye kuzvimba uye kuwedzera mafuta oxidation uye manzwiro ekuzara (,).

Chidzidzo chevanhu chakawana kuti vanhu vaidya chokoreti kakawanda vaive neBMI yakaderera pane vanhu vaidya zvishoma, kunyangwe hazvo boka rekare richidya mamwe macalorie nemafuta ().

Pamusoro pezvo, yekudzikira uremu kudzidza uchishandisa yakaderera-makabhohaidhiretsi dhayeti yakawana kuti boka rakapihwa magiramu makumi mana nemaviri kana anenge 1.5 maunzi e81% cocoa chokoreti pazuva rakarasika uremu nekukurumidza kupfuura iro rinowanzoitika boka rekudya

Zvisinei, zvimwe zvidzidzo zvakawana kuti chokoreti yekushandisa inowedzera huremu. Asi, mazhinji acho haana kusiyanisa pakati perudzi rwechokoreti yakadyiwa - chena uye mukaka chokoreti haina mabhenefiti akafanana nerima (,).

Pakazara, zvinoita sekunge cocoa uye cocoa-zvakapfuma zvigadzirwa zvinogona kubatsira mukuwana kurema kurasikirwa kana kuchengetedza huremu, asi zvimwe zvidzidzo zvinodiwa.

Pfupiso Zvigadzirwa zveCocoa zvinosanganisirwa nehuremu hwakaderera, uye kuwedzerwa kwekocoa kuchikafu chako kunogona kubatsira kukurumidza kurasikirwa uremu. Nekudaro, kumwe kutsvagurudza kunodiwa pamusoro penyaya iyi kuona kuti ndeupi rudzi uye yakawanda sei cocoa yakakodzera.

8. Ungave Uine Cancer-Inodzivirira Properties

Flavanols mumichero, miriwo uye zvimwe zvekudya zvakakwezva huwandu hwakawanda hwekufarira nekuda kwekenza-inodzivirira zvivakwa, yakaderera chepfu uye mashoma mashoma mhedzisiro.

Kocoa ine yakanyanya kukosheswa yeflavanols kubva pane zvese zvekudya pahuremu uye inogona kubatsira zvakanyanya kuhuwandu hwavo mukudya kwako ().

Kwayedza-chubhu inoongorora pazvinhu zvecocoa yakawana kuti ine antioxidant mhedzisiro, inodzivirira maseru kubva kukuvara kubva kune anoshanda mamorekuru, kurwisa kuzvimba, kutitadzisa kukura kwesero, kukonzera gomarara sero kufa uye kubatsira kudzivirira kupararira kwekenza maseru (,).

Zvidzidzo zvemhuka uchishandisa cocoa-rich chikafu kana cocoa zvakaburitswa zvakaona mhedzisiro mukuderedza zamu, pancreatic, prostate, chiropa uye colon kenza, pamwe neleukemia ().

Zvidzidzo muvanhu zvakaratidza kuti flavanol-yakapfuma kudya kunosanganisirwa nekuderera kwengozi yekenza. Nekudaro, humbowo hwecocoa chaihwo hunopesana, sezvo mamwe miedzo isina kuwana rubatsiro uye vamwe vakatoona njodzi yakawedzera (, 35,).

Zvidzidzo zvidiki zvevanhu pane cocoa nekenza zvinoratidza kuti inogona kuve ine simba antioxidant uye inogona kutora chinzvimbo mukudzivirira kenza. Nekudaro, zvimwe zvakawanda zvekutsvaga zvinodiwa ().

Pfupiso Iwo ma flavanols ecocoa akaratidzirwa kuve anovimbisa anti-cancer zvivakwa mu test-chubhu uye zvidzidzo zvemhuka, asi dhata kubva kumiedzo yevanhu iri kushomeka.

9. Theobromine neTheophylline Zviri Mukati Zvinogona Kubatsira Vanhu Vane Asima

Chirwere chirwere chisingaperi chisingaperi chinokonzeresa kuvharika uye kuzvimba kwenzira dzemhepo uye chinogona kutyisidzira hupenyu (,).

Zvinofungidzirwa kuti cocoa inogona kubatsira vanhu vane asthma, sezvo iine anti-asthmatic compounds, senge theobromine uye theophylline.

Theobromine yakafanana ne caffeine uye inogona kubatsira nekuramba uchikosora. Kocoa poda ine anenge 1.9 gramu echikamu ichi pa100 gramu kana 3.75 maawuni (,,).

Theophylline inobatsira kuti mapapu ako awedzere, nzira dzako dzekufema dzinozorora uye dzinoderedza kuzvimba ().

Zvidzidzo zvezvipfuyo zvakaratidza kuti cocoa dhisiki inogona kudzora zvese kusanzwisisika kwenzira dzendege uye hutete hwehunyama ().

Zvisinei, izvi zvakawanikwa hazvisati zvamboedzwa mumakiriniki muvanhu, uye hazvizivikanwe kana cocoa iri yakachengeteka kushandisa nemimwe mishonga inorwisa asima.

Naizvozvo, kunyangwe iyi iri nzvimbo inonakidza yekuvandudza, zvakanyanyisa kuti utaure kuti cocoa ingashandiswa sei pakurapa asima.

Pfupiso Cocoa mushoma yakaratidza zvimwe zvinopesana neasthmatic zvivakwa muzvidzidzo zvemhuka. Zvisinei, miedzo yevanhu inodiwa isati yagona kukurudzirwa sekurapa.

10. Mishonga inorwisa mabhakitiriya uye Immune-Inokurudzira Zvivakwa Zvinogona Kubatsira Mazino Ako uye Ganda

Ongororo dzinoverengeka dzakaongorora zvinodzivirira zvecocoa kurwisa mazino uye chirwere chemazino.

Cocoa ine akawanda macomputer ane antibacterial, anti-enzymatic uye immune-inosimudzira zvivakwa zvinogona kupa kune ayo emuromo mhedzisiro mhedzisiro.

Mune kumwe kuongorora, makonzo akatapukirwa nemuromo mabhakitiriya ayo akapihwa cocoa mushoma aive nekukosha kuderera mumeno emazino, zvichienzaniswa neaya akapihwa chete mvura ().

Nekudaro, hapana chakakosha kudzidza kwevanhu, uye ruzhinji rwecocoa zvigadzirwa zvinodyiwa nevanhu zvine shuga. Nekuda kweizvozvo, zvigadzirwa zvitsva zvinofanirwa kuvandudzwa kuti vawane hutano hwemuromo hwecocoa.

Kunyangwe paine pfungwa dzakakurumbira, cocoa muchokoreti haisi chikonzero chemakonzo. Muchokwadi, cocoa polyphenols yakawanikwa ichipa zvakakosha kune rako ganda ().

Yenguva refu kumedza cocoa yakaratidzirwa kugovera mukudzivirira kwezuva, kutenderera kweropa kweganda uye nekuvandudza kumeso kwemavara uye hydration yeganda rako (,. 43).

Pfupiso Kocoa inogona kusimudzira meno ane hutano nekurwisa mabhakitiriya anokonzeresa mhango, kunyange izvi zvisingashande kune zvigadzirwa zvine shuga. Inokurudzirawo ganda rine hutano nekuridzivirira kubva kunezuva uye nekuvandudza kutenderera, nzvimbo yeganda uye hydration.

11. Zviri Nyore Kubatanidza Mukudya Kwako

Iyo chaiyo huwandu hwecocoa iwe yaunofanirwa kuisa mune yako dhayeti kuti uwane hutano mabhenefiti haina kujeka.

IEuropean Food Safety Authority inokurudzira 0.1 ounces (2.5 gramu) yehupamhi-flavanol cocoa powder kana 0.4 ounces (10 gramu) ye-high-flavanol yakasviba chokoreti ine kanosvika mazana maviri emamirita eeflavanols pazuva kuti vawane hutano hwemoyo (44).

Nekudaro, iyi nhamba yakaonekwa yakadzikira zvakanyanya nevamwe vaongorori, avo vanoti huwandu hwakawanda hwe flavanols vanodiwa kuti vaone mabhenefiti (,).

Pakazara, zvakakosha kusarudza cocoa sosi ine yakakwira flavanol yezvinyorwa - zvishoma zvakagadziriswa, zvirinani.

Nzira dzinonakidza dzekuwedzera cocoa kune chako chikafu dzinosanganisira:

• Idya chokoreti yakasviba: Ita shuwa kuti yakanaka mhando uye ine inokwana 70% cocoa. Tarisa uone iri gwaro pakusarudza mhando yepamusoro yakasviba chokoreti.
• Kupisa / kutonhora cocoa: Sanganisa cocoa nemukaka waunofarira wemukaka kana wemukaka wenondairy yechokoreti yemukaka.
• Smoothies: Cocoa inogona kuwedzerwa kune yako yaunofarira hutano smoothie recipe kuti ipe yakafuma, chokoreti kuravira.
• Puddings: Iwe unogona kuwedzera mbishi cocoa poda (kwete chiDutch) kune zvakagadzirwa puddings senge chia mangwanani puddings kana mupunga pudding.
• Vegan chokoreti mousse: Maitiro avocado, cocoa, almond mukaka uye chinotapira semazuva eakaomeswa vegan chokoreti mousse.
• Fwanya pamusoro pemichero: Kocoa inonyanya kusaswa pamusoro pemabhanana kana mahabhurosi.
• Granola mabhawa: Wedzera cocoa kune yako yaunofarira granola bar musanganiswa kuti bump kumusoro hutano mabhenefiti uye kunatsiridza iyo flavour.

Pfupiso Hwehutano hwemwoyo, sanganisira 0.1 ounces (2.5 gramu) yeiyo-flavanol cocoa poda kana 0.4 ounces (10 gramu) yeiyo yepamusoro-flavanol chokoreti mukudya kwako. Kuwedzera cocoa kunogona kupa inonaka chokoreti kuravira kune yako ndiro.

Icho Chinokosha

Kocoa yakafadza nyika kwezviuru zvemakore uye iri chikamu chakakura chechizvino chikafu muchimiro chokoreti.

Hutano mabhenefiti ecocoa anosanganisira kudzikira kwekuzvimba, kunatsiridzwa kwemoyo uye hutano hwehuropi, shuga yeropa uye kudzora uremu uye mazino ane hutano uye ganda.

Izvo zvinovaka muviri uye zviri nyore kuwedzera kuchikafu chako nenzira dzekugadzira. Nekudaro, ita shuwa kushandisa isina-alkalized cocoa poda kana yakasviba chokoreti ine inopfuura 70% cocoa kana iwe uchida kukwidziridza hutano mabhenefiti.

Rangarira kuti chokoreti ichine huwandu hwakakura hweshuga nemafuta, saka kana uchizoishandisa, namatira kune zvine mwero chikamu chemazana uye ubatanidze nechikafu chine hutano chakaringana.