Imithetho yokwelashwa kwesifo sikashukela ayifaki ukusetshenziswa kwe-carbohydrate "okusheshayo" - ukubhaka, ama-muffin, amaswidi, amakhukhi nezinye izinto.
Ushokoledi ongenawo ushukela ungaba ngenye indlela enhle kuwo wonke amaswidi ayingozi, ngoba aqukethe izinto eziningi ezidingekayo kwabanesifo sikashukela. Ngakho-ke, abanesifo sikashukela banendaba nokuhambisana kwesifo sikashukela noshokoledi?
Izici ezisebenzayo zikashokholethi omnyama
Izinyo eziningi elimnandi linesithakazelo ekutheni kungenzeka yini ukudla ushokoledi onesifo sikashukela? Impendulo inguyebo, kepha kukhona ukulinganiselwa okuthile. Isinkwa esisodwa sama-gramu ayi-100 koshokholethi wakho owuthandayo afaka cishe amathisipuni ayishumi kashukela. Inkomba ye-glycemic yomkhiqizo onjalo iphezulu kakhulu futhi ilingana amayunithi angama-70.
Ngokungafani nobisi, ushokoledi omnyama uqukethe ushukela osigamu. Inkomba yayo ye-glycemic ingamayunithi angama-25 kuphela. Lokhu kungenxa yokuthi okungenani ama-70% we-cocoa, aqukethe i-fiber yokudla, engezwa kukashokolethi omnyama.
Uma isifo sikashukela sohlobo 2 silawulwa yiziguli ngokudla okufanele nangokuvivinya umzimba, zivunyelwe ukwamukela ubisi noshokoledi omnyama, kodwa ngamanani amancane. Ngesifo sikashukela esincike ku-insulin, kungcono ukuwushiya ngokuphelele lo mkhiqizo, ngoba umzimba uqobo awukwazi ukukhiqiza i-insulin, futhi izinga le-glycemia egazini selivele liphakanyisiwe.
Iningi lama-endocrinologists lifinyelela esiphethweni sokuthi umthamo wansuku zonke we-chocolate omnyama wohlobo 2 sikashukela akufanele ube ngaphezu kwama-30 amagremu.
Ushokoledi omnyama uqukethe ama-flavonoids - izakhi ezisiza ukunciphisa ukumelana kwezakhi zezicubu kwi-hormone ekhiqizwayo. Ngakho-ke, odokotela bayeluleka ngezikhathi ezithile ukuthi badle umkhiqizo onempilo onjalo. Ama-flavonoids akha ushokoledi omnyama ahlinzeka:
- ukwanda kokuphendula kwezicubu kuma-insulin akhiqizwayo;
- Ukulawulwa kwe-glycemic ekuhlolweni kwesifo sikashukela sohlobo 2;
- ukunciphisa umthwalo emsebenzini wohlelo lwezinhliziyo;
- ukukhuthaza ukuhamba kwegazi;
- ukuvimbela izinkinga ngokuqhubeka kwesifo.
Ushokoledi omnyama onesifo sikashukela ubalulekile ikakhulukazi ngenxa yokuba khona kwamavithamini e-P-group kuwo - i-rutin ne-ascorutin, okunciphisa ukuncipha nokuqina kwemithambo yegazi. Inezakhi ezifaka isandla ekwakhekeni kwama-lipoprotein aphezulu-esiswini emzimbeni osusa i-cholesterol.
Akumelwe sikhohlwe ukuthi ushokoledi obabayo ungumthombo we-endorphin - i-hormone yenjabulo. Ngakho-ke, ngokulinganisela, umkhiqizo osetshenzisiwe uzosiza ukuthuthukisa isimo sokomoya sesiguli, wehlise ingozi yokushaywa unhlangothi noma ukushaya kwenhliziyo, uzinze umfutho wegazi futhi uqinise izindonga ze-vascular.
Chocolate yabanesifo sikashukela
Akusizo zonke iziguli ezihlushwa "isifo esiphundu" ezinquma ukuthatha ushokoledi. Ukuthatha umuthi wobisi olula kuholela ekwandeni kwe-glycemia.
Kuyafuneka ngokushesha ukucacisa ukuthi ngesifo sikashukela esincike ku-insulin noma esingahloniphi i-insulin kuvunyelwe ukuthi sidle kuphela ushokoledi lapho kungekho glucose khona. Kungumkhiqizo onjalo okufanele udliwe ukumelana ne-insulin.
Njengomthetho, ukwakheka kukashokoleti kufaka ubhontshisi we-cocoa othosiwe, ongacutshungulwa. Ama-sweeteners ahlukahlukene ayengezwa kukho - ama-aspartame, i-stevia, i-saccharin, i-fructose, i-xylitol, i-sorbitol nabanye. Udinga ukwazi okwengeziwe ngalezi zinto.
Uma ushokoledi wesifo sikashukela ufaka i-xylitol noma i-sorbitol, khona-ke kuzoba nekhalori ephezulu. Ngakho-ke, odokotela abakukhuthazi ukudla ubumnandi obunjalo kwabanesifo sikashukela abakhuluphele. Lapho uthatha inani elikhulu lomkhiqizo onjalo, isifo sohudo nokwakheka ngokweqile kwegesi kungenzeka. ISorbitol isiza ukususa uketshezi oluningi emzimbeni, okubalulekile lapho kwenzeka i-edema.
Ama-Saccharin kanye nezinye izikhala ezinoshukela asetshenziswa ngamanani amancane. Ushokoledi owusizo kakhulu sohlobo 2 sikashukela, equkethe i-stevia. Le-sweetener inokunambitheka okumnandi, futhi uma idliwe akukho-kuzuba kushukela. IStevia ayisetshenziswanga kuphela ekwenzeni imishayo yamashokoleti, kodwa nakwamanye amaswidi.
Abakhiqizi bakhiqiza ushokoledi ohlukahlukene, okukhona kuwo inulin ingxenye, engenawo amakhalori. Lapho le nto iphukile, kwakhiwa i-fructose, okungaholeli ekukhuphukeni kwezinga likashukela.
I-chocolate yesifo sikashukela iqukethe inani elikhulu lezinto eziwusizo, kufaka phakathi ama-polyphenols, akhulisa ukubonakala kwezakhi zezicubu ku-insulin. Inkomba yayo ye-glycemic iphansi kakhulu, ngakho-ke ukusetshenziswa komkhiqizo akubangeli ukuncipha koshukela wegazi.
Ngakho-ke, ushokoledi nesifo sikashukela kuyimiqondo emibili ehambisanayo. Uma udla umkhiqizo ngokulinganisela, kuzoba nomphumo omuhle esizalweni esibuthakathaka seswekile.
Eminye imikhiqizo chocolate
Kungenzeka yini ushokoledi onesifo sikashukela, osuvele uwutholile. Kepha kungenzeka yini ukusebenzisa imishayo yoshokoledi, amaswidi nezinye izinto ezinhle?
Namuhla, amashalofu esuphamakethe avele nazo zonke izinhlobo zemikhiqizo yabanesifo sikashukela, anokwakheka okungajwayelekile.
Kunokukhethwa okubanzi kwamaswidi kashukela. Ngokungafani namaswidi ajwayelekile, afaka ama-sweeteners (i-xylitol, i-fructose, i-saccharin, njll.). Ingabe abanesifo sikashukela bangadla uswidi ngamanani angenamkhawulo? Kunemikhawulo eqinile. Ama-endocrinologists agcizelela ukuthi ukudla amaswidi ushokoledi kukhawulelwe kumaswidi amathathu ngosuku. Kungcono ukuphuza amaswidi ngetiye elimnyama ngaphandle koshukela ngenkathi udla.
Zonke izinhlobo zamabha ezinokugcwaliswa okuhlukahlukene kuzodingeka zishiywe. Ngemuva kwakho konke, imvamisa banenkomba ephezulu ye-glycemic. Nge-hyperglycemia kushukela, ungadla imigoqo yesifo sikashukela, efaka nezakhi zomsoco.
Izingxoxo ziyaqhubeka mayelana ne-ayisikhilimu engenawo ushukela okhethi Abanye ososayensi bathi lo mkhiqizo ulusizo kakhulu kwabanesifo sikashukela. Lokhu kungenxa yemiphumela yokubanda emafutheni asesitsheni, okuthi ngokuhlangana kubangele ukwehla kokufakwa kweglucose egazini. Inkomba ye-glycemic ye-fructose ice cream cishe amayunithi angama-35. Kodwa-ke, akufanele idliwe njalo, ikakhulukazi kulabo abakhuluphele.
Kumele kukhunjulwe ukuthi isiguli esidla ukudla okuningi okuvinjelwe ngokushesha sithuthukisa izinkinga zesifo sikashukela.
Ngakho-ke, kuyadingeka ukuthi udle ushokoledi omnyama namaswidi kashukela onesilinganiso esilinganiselwe.
Imininingwane ethokozisayo yetshokolethi
Njengoba ingumkhiqizo osiza kakhulu, inezimfanelo ezithile ezingezinhle. Okokuqala, ukwelapha kususa uketshezi emzimbeni, okuthi kwezinye izikhathi kubangele ukuqunjelwa. Okwesibili, kuneqembu elithile labantu elinezinto ezingahambi kahle ezakhiweni ezenza ushokoledi.
Iziguli zidinga ukwazi ukuthi yiziphi izinhlobo zalokhu kuphathwa ezifakwe kwishukela. Okokuqala, kufanele ukhohlwe ushokoledi omhlophe. I-tile eyodwa yomkhiqizo onjalo uqukethe ushukela omkhulu. Ushokoledi wobisi kufanele uthathwe ngokuhambisana nohlaka oluthile futhi uthintane nodokotela wakho ngaphambi kwesikhathi.
Awungeke uthenge ushokoledi neminye imikhiqizo, efaka amantongomane, omisiwe nokunye. Ukuthatha lokhu kudla kuzonyusa kakhulu amazinga kashukela, futhi i-hyperglycemia ende iholele emiphumeleni engathandeki. Ngaphezu kokuthola isisindo ngokweqile, iziguli zine-retinopathy, nephropathy, isifo senhliziyo nokuningi.
Kubaluleke kakhulu ukukhetha umkhiqizo owusizo kakhulu kuwe. Ngakho-ke, lapho uyithenga, kufanele unake:
- Kombhalo, okuqinisekisa ukuthi - ushokoledi weswekile.
- Ukuphinda ubuye ucindezele ushukela ku-sucrose.
- Ukuba khona kwamanye uwoyela kumkhiqizo.
- Kokuqukethwe kwayo kwekhalori, okungafanele kudlule i-500 kcal.
- Okuqukethwe kwe-carbohydrate.
Uma uthenga ikhambi, kufanele ubheke ukuthi iqukethe amayunithi wesinkwa (i-XE) aqukethe. Lesi sikhombisi sisetshenziselwa ukulawula ukuthathwa kwe-carbohydrate yansuku zonke, futhi sisho inani lama-carbohydrate adingekayo ukufakwa kwamayunithi amabili e-insulin.
Ngakho-ke. Udinga ukuthi uqaphele nge-ayisikhilimu embozwe ngoshokolethi, ngoba iqukethe amayunithi esinkwa angaphezu kuka-6.
Chocolate nakanjani inezinzuzo nokulimaza. Ukwenza umkhiqizo ngezandla zakho kuhlale kuwusizo kakhulu kunokuthenga umkhiqizo uqedile esitolo. Ngakho-ke, sizoqhubeka nokukhuluma ngokwenza imikhiqizo yamashokoleti ekhaya.
Zenzele ushokoledi
Ukunambitha kakhulu ekhaya kunamathisela ushokoledi.
Lo mkhiqizo unezakhiwo ezinhle kakhulu zokudla futhi uzuzisa kakhulu umzimba.
Lo mkhiqizo wokudla ulula kakhulu ukuwulungiselela, futhi noma yisiphi isidlo sasekuseni singafakelwa isiqalo esinempilo esinjalo sosuku.
Ukuze ulungiselele okukhona, udinga ukulungisa izithako ezilandelayo:
- Amagremu angama-200 kawoyela kakhukhunathi;
- Izipuni ezi-6 zikafulawa we cocoa;
- ushokoledi omnyama;
- Izipuni ezi-6 zikafulawa;
- I-Sweetener - i-fructose, i-saccharin, njll.
Ukuze wenze unama wethokoleti omnandi, udinga ukuxuba zonke izithako ezomile (i-cocoa powder, ufulawa ne-sweetener). Okokuqala, ubisi lubilisiwe, bese luthelwa kancane kancane engxube eyomile, luvusa njalo. Ngemuva kwalokho isisindo esidingekayo siphekwe ngomlilo ophansi kuze kube lapho kwenziwa ingxube enkulu. Ibha likashokolethi omnyama lidinga ukuphulwa libe izicucu. Ngemuva kokususa ingxube emlilweni, izingcezu zethayile zongezwa kuyo futhi kuxutshwe. Ngemuva kwalokho faka uwoyela kakhukhunathi esitsheni bese uyishaya nge-mixer kuze kube yi-airy. Namathisela ushokoledi kufanele agcinwe esiqandisini.
I-Chocolate paste ingenziwa ekwelapheni kwesifo sikashukela engasenawo ushukela ekwakhiweni kwayo. Kumkhiqizo onjalo, inkomba yamayunithi esinkwa izokwehla kakhulu.
Uma kungabikho ukuzethemba kukashokholethi othengiwe, khona-ke ngokulungiselela kwawo kuzodingeka uthathe:
- Amagremu ayikhulu kafulawa we-cocoa.
- 3 wezipuni kakhukhunathi noma ibhotela cocoa.
- I-Sweetener.
Okokuqala udinga ukuncibilikisa uwoyela, bese ufaka izithako ezisele bese uxuba kahle. I-icing ephumela ngaphandle koshukela ithululelwa kwisikhunta futhi ishiywe endaweni epholile kuze kube yilapho ilukhuni ngokuphelele.
Isiguli ngasinye ngokuzimela sinquma ukuthi imuphi ushokoledi ongathathwa - okwenziwe ekhaya noma kuthengwe esitolo. Ngomkhiqizo wakhe, uzoqiniseka ukuthi azikho izinto ezilimazayo emkhiqizweni.
Ngakho-ke, ngombuzo wokuthi ngabe ushokolethi ungabavumela yini abantu abanesifo sikashukela, sebevele sebetholile. Uhlobo lwesibili lwalesi sifo sidinga ukudla okhethekile, ngoba noma umsoco ofanele ungalawula amazinga kashukela. Kungenzeka yini ngesifo sikashukela ukudla ezinye izinto zikashokholethi, umbuzo abantu abaningi abanesifo sikashukela abanentshisekelo kuwo. Into ebaluleke kunazo zonke ukunikeza ukukhetha kwimikhiqizo yesifo sikashukela, efaka ama-sweeteners.
Izinzuzo zikashukela zikashokholeti zichazwe kuvidiyo kule ndatshana.
