Chocolate yabanesifo sikashukela: okufanele ukhethe, izinzuzo nokulimaza

Ukugwema ukungena kwe-glycemia futhi ugcine ukusebenza kwayo kungaphansi kwemikhawulo ejwayelekile, abanesifo sikashukela badinga ukuhambisana nokudla okuphansi kwe-carb. Yonke imikhiqizo kashukela iphezulu kilojoule futhi ingaphansi kwemikhawulo enzima. Kungenzeka yini ukudla ushokoledi onesifo sikashukela? Ngempela, izazi eziningi zokudla okunempilo zivunyelwe ukuyisebenzisela ukunciphisa isisindo, futhi ososayensi be-cocoa bathole ama-antioxidants avimbela ukubukeka kwesisindo ngokweqile futhi anciphise amazinga e-glucose ngendlela yemvelo. Uhlobo luni lomkhiqizo okufanele lukhethwe, futhi yini inqubo ejwayelekile yokusetshenziswa kwelejizi le-gourmet

Izinzuzo nokulimala kwetshokholethi yohlobo lwesifo sikashukela sohlobo 2

Umkhiqizo we-chocolate ungabhekwa njengekhwalithi, futhi okubaluleke, umkhiqizo owusizo uma uqukethe ubhontshisi we cocoa ongaphezulu kuka-70. Isibonelo, kukashokoleti omnyama kunoshukela omncane, amagciwane, ukungcola okulimazayo nezithasiselo. Inkomba yayo ye-glycemic iphansi impela - amayunithi angama-23 kuphela. Kwezinye izinto eziwusizo zale confectionery okufanele zigqame:

• ama-polyphenols akhona kubhontshisi we-cocoa anomthelela omuhle ohlelweni lwezinhliziyo, akhuphule ukuhamba kwegazi, avikele amaseli e-DNA kuma-carcinogens, futhi avikele ukwakheka kwamangqamuzana omdlavuza;
• ama-flavonoid aqinisa izindonga zemithambo yegazi, anciphise ukuqina nokuqina kwama-capillaries;
• amaprotheni okugcotshwa okusheshayo;
• i-catechin - i-antioxidant enamandla evimbela ukuthuthukiswa kwezifo zokugaya futhi ikhuthaze ukunciphisa umzimba;
• amaminerali abandakanyeka kuzo zonke izinqubo ezibalulekile ze-metabolic;
• IVithamini E, evikela amaseli ezintweni ezinobuthi;
• i-ascorbic acid, ethuthukisa isimo semicu ehlangene nethambo;
• i-zinc, ebandakanyeka ekuphenduleni kwe-enzymatic, ivuselela umsebenzi wamaseli wegciwane, isiza amasosha omzimba ukulwa namagciwane kanye nokutheleleka, kusiza umsebenzi wamanyikwe;
• i-potassium, enikeza izinga elijwayelekile lokucindezela, kuzinzisa ibhalansi ye-acid-base yegazi, ithuthukisa ukumbumbuluzwa komchamo.

Ochwepheshe balulekisa ukudla njalo ushokoledi omnyama wesifo sikashukela, njengoba kwandisa amandla okusebenza nokuxineka kwengcindezi, kuqinisa imisebenzi yokuvikela umzimba, i-metabolism ejwayelekile, inomphumela omuhle esizweni samaseli nezicubu, kuqinisa umfutho wegazi, kusiza indlala yegilo, kuqinisa umsebenzi wesistimu yezinzwa. Ukusetshenziswa okufanele kwe-goodies kukuvumela ukuthi uphinde ubheke kabusha imishanguzo eshisa ushukela, unciphise umthamo wawo. Ishokolethi emnyama, emnyama iyanconywa ekwelapheni i-prediabetes.

Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule

• Ukwehlela ushukela -95%
• Ukuqedwa kwe-vein thrombosis - 70%
• Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
• Ukuqeda umfutho wegazi ophakeme - 92%
• Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%

Kusebenza kuchwepheshe onqume ukuthi uzofaka noma cha ukwelashwa kwenshukela ekudleni sikashukela. Ngemuva kwakho konke, noma yimuphi umkhiqizo unazo zombili izakhiwo ezizuzisayo kanye ne-contraindication. Abantu abanokubekezelela komuntu ngamunye kanye nokuthambekela kokungezwani komzimba abakwazi ukukusebenzisa ekudleni. Iphinde ihlukaniswe nezinkinga ngemikhumbi yokugula okuphathelene nokubeletha, ngoba i-tannin ekwakhiweni komkhiqizo inomphumela we-vasoconstrictive futhi ingavusa okunye ukuhlaselwa kwekhanda ne-migraine.

Kwezimfanelo eziyingozi zezinto ezinhle, okulandelayo kungahlukaniswa:

• ukuthuthukiswa komlutha;
• inzuzo esheshayo yokudla lapho udla ngokweqile;
• ukukhipha uketshezi okuthuthukisiwe;
• amandla okubangela ukuqunjelwa;
• amathuba okuba komzimba omkhulu.

Uma umuntu ekholelwa ukuthi ushokoledi kanye nesifo sikashukela akuhambelani, noma isimo sakhe singakuvumeli ukuba usebenzise lobu bumnandi, ukunxanela amaswidi kungasuthiswa ngokuphuza inkomishi eyodwa noma ezimbili zewoko ngosuku. Lesi siphuzo sifana nokunambitheka nephunga likashokoleti wangempela, alinakho okuqukethwe okuphezulu kwekhalori futhi akukuthinti ukufundwa kweglucose.

Izinzuzo zeshokolethi emnyama

Ukuthuthukiswa kwesifo esimnandi kuvame ukuhambisana nezinye izinqubo ze-pathological. Imvamisa uhlelo lokujikeleza kwegazi lubandakanyeka kubo. Izindonga zawo zihamba kancane kancane, ziwohloke, ziba yisikhuhla futhi zingabizi kakhulu. Lesi simo kungenzeka ngazo zombili izinhlobo zesifo sikashukela ezingathembeki neze-insulin.

Ukufakwa njalo koshokoledi omnyama osezingeni eliphakeme obhontshisi we cocoa ogayiwe kanye nokungabikho kwamafutha agcwele ekudleni kuqinisa uhlelo lokujikeleza futhi kungukuvimbela okungatheni kokuthuthukiswa kwale nkimbinkimbi. Ngenxa yenqubo ye-bioflavonoid, ukuqina kwezindonga zemithambo kukhuphuka kakhulu, ukushiyeka kwabo nokuqina kuyancipha.

Ngaphezu kwalokho, ushokoledi ufaka isandla ekwakhekeni kwama-lipoprotein aphezulu (i-cholesterol "enhle"), eyehlisa izinga lama-lipoprotein aphansi. Uma kune-cholesterol eningi “embi” emgodini wegazi, izinhlayiya zayo ziyaqongelela bese zifakwa ezindongeni zezinto ezincane (bese zikhulu) emikhondweni yezikhumulo, okuholela ku-thrombosis nokuqina.

Ukukhiqizwa kwe- "cholesterol" enhle ", esetshenziselwa ushokolethi omnyama, ihlanza ukuphuma kwegazi kusuka emafutheni amanoni, kuthuthukisa i-microcirculation futhi kwehlise umfutho wegazi. Lokhu kwenza ukuthi ukwelashwa kuvikeleke izifo ezibucayi ezinjengokugwazwa, ischemia, ukushaya kwenhliziyo.

I-Chocolate Ekhethekile Yesifo Sikashukela

Ngaphezu kwezinhlobo ezibandayo ezinokubekezeleleka, kukhona ushokoledi okhethekile, onesifo sikashukela, kubandakanya:

1. Esikhundleni soshukela (abakhiqizi bavame ukusebenzisa i-fructose).
2. Amafutha emifino, ngenxa yokuthi inkomba ye-glycemic yokudla iyancishiswa.
3. Izinto ze-organic (inulin).
4. Cocoa kusuka ku-33 kuye ku-70%.

I-inulin itholakala kumapheya obumba noma ku-chicory. Le fiber fiber yokudla enekhalori ephansi ethi, lapho yephulwe, ixube i-fructose. Umzimba uthatha amandla amaningi nesikhathi sokuwucubungula kunokuba udonsa ushukela ojwayelekile ocwengekile. Ngaphezu kwalokho, i-insulin ye-hormone yale nqubo ayadingeka.

Ushokoledi osuselwa ku-Fructose unokunambitheka okuthile, futhi awufani neze nomkhiqizo we-chocolate ojwayelekile. Kodwa yi-dessert engenabungozi kakhulu futhi efiselekayo kunale emnyama. Ochwepheshe bancoma ukuthi idle izinyo elimnandi ngokuthambekela kwesifo sikashukela.

Ngaphandle kokwakheka okuphephile okunje, ushokholethi ongenawo ushukela kufanele udliwe ngamanani amancane. Isimo sansuku zonke singama-30 g. Lo mkhiqizo awunawo amakhalori angaphansi futhi ungaholela kwisethi esheshayo yamaphawundi okweqile.

Ochwepheshe be-English basungula ushokoledi emanzini cishe no-ushukela noma uwoyela. Khiqizwa umkhiqizo wobisi, ohlukile kulowo omunyu ngokufakwa iMaltitol, i-sweetener elingana nokuphepha kune-inulin, ekwakhiweni kwayo. Isebenza imisebenzi yokugaya ukudla futhi iguqula isimo se-microflora yamathumbu.

Uhlobo luni lukashokoleti okufanele ukhethe ushukela

Akunzima ukuthola umkhiqizo we-chocolate onempilo ngempela ongeke ulimaze umuntu onesifo sikashukela. Kwanele ukukuhlaziya ngokuya ngemibandela eminingana:

• ukuba khona kombhalo obonisa ukuthi umkhiqizo unesifo sikashukela;
• ukutholakala kolwazi ngoshukela ngokuya nge-sucrose;
• uhlu lwezexwayiso mayelana nokulimala okungenzeka kwezakhi zalo;
• ukuba khona kokubandakanywa kukabhontshisi wemvelaphi yemvelo, hhayi izindawo zazo ezingasizakali isiguli. Izinto ezinjalo nezinto eziphuma kuzo kungadala ukugaya nokuphendula okungafuneki komzimba;
• inani lamandla kashokholethi wokudla akufanele libe ngaphezu kwama-400 kcal nge-100 g;
• izinga lamayunithi esinkwa kufanele lihambisane nenkomba ye-4,5;
• i-dessert akufanele ibe neminye i-flavour: omisiwe, amantongomane, imvuthuluka yamakhukhi, ama-waffles, njll. Khulisa kakhulu okuqukethwe kwekhalori komkhiqizo, kuthinta kabi inhlala-kahle yesifo sikashukela futhi kungavusa ukujula okukhulu ekugijimeni ushukela egazini;
• i-sweetener ekwakhiweni kufanele kube okokuphilayo, hhayi okwenziwe. Ngaphezu kwalokho, kufanele kubhekwe ukuthi i-sorbitol noma i-xylitol ikhulisa kakhulu okuqukethwe kwekhalori ye-goodies lapho i-stevia ingathinti i-glycemia kanye nenani lama-kilojoule.

Akumele sikhohlwe ngezinsuku zokuphelelwa yisikhathi, ngoba ngokugcina isikhathi eside umkhiqizo uthola umunyu kanye nemiphumela engemnandi engathandeki.

Ukuba khona komkhiqizo we-confectionery wamaphesenti aphezulu kawoyela, amafutha agcwele futhi angenasici, zonke izinhlobo zokunambitha nokunambitheka okumnandi kwenza ukuthi itshokoledi enjalo ivinjelwe ukusetshenziswa ngohlobo lwesifo sikashukela sohlobo 2. Kungadala uhlobo olunzima lwe-hyperglycemia kanye nokwanda kwezifo ezikhona ezihambisana nakho - umfutho wegazi ophakeme, ushintsho lwe-atherosulinotic emithanjeni yegazi, inhliziyo ye-inhliziyo.

Ama-dessert enzelwe abanesifo sikashukela awatholakali njalo ezitolo ezinkulu, ngakho abathengi bangakhetha ushokoledi omnyama. Noma inokuqukethwe kwekhalori ephezulu, kepha ochwepheshe bayakuvumela ukuthi kungeniswe ekudleni ngamanani amancane, okuzonciphisa i-cholesterol, kugcwalise umzimba ngamaminerali abalulekile futhi kuthuthukise namandla omuntu okusebenza. Izinhlobo zobisi noma ezimhlophe azigcini nje ngekhalori ephezulu, kodwa futhi ziyingozi kwisifo sikashukela. Inkomba ye-glycemic yale mikhiqizo ingama-70.

Kwenze ushokoledi

Ukunamathela ekudleni okuqinile akukhona nje ukuthi kunesidingo, kepha kuyadingeka uma ukukhuphuka kweglucose kuphakama egazini. Kodwa uma ukwelashwa kokudla kungatholakali kubantu, ungenza ushokoledi wemvelo, omnandi wohlobo 2 sikashukela ngokwakho.

Iresiphi ilula impela. Kuzodingeka:

• 100 g we cocoa;
• 3 nezinkezo ezinkulu zamafutha kakhukhunathi;
• esikhundleni sikashukela.

Zonke izithako zibekwa esitsheni futhi zixutshwe kahle. Ubuningi obumphumela buthunyelwa esiqandisini buze buqine ngokuphelele.

Ngokushintshiwe, ungenza ushokoledi we-chocolate. Izithako ezilandelayo zifakiwe kuresiphi:

• ingilazi yobisi;
• 200 g uwoyela kakhukhunathi;
• 6 izinkezo ezinkulu zikakhokho omisiwe;
• umgoqo woshokoledi omnyama;
• 6 nezinkezo ezinkulu zikafulawa kakolweni;
• Ishukela likashukela - ukuqhathanisa okumnandi.

Izithako ezomile (esikhundleni sikashukela, ufulawa, ukhukhunathi) zixutshwe. Ubisi ulethwa kumathumba futhi luhlanganiswe ngokucophelela nengxube eyomile. Ukushukumisa ilangabi elihamba kancane, imikhiqizo ibilisiwe kuze kube uqweqwe. I-pasta isuswa emlilweni. Ibha likashokholeti liqhekeka laba izicucu futhi lifakwe enxeni elifudumele. Shaya ingxube nge-mixer, uthele ngokucophelela uwoyela kakhukhunathi. Ipasta igcinwa esiqandisini. Ukudla ushokholethi kwabanesifo sikashukela ngale ndlela kuvunyelwe nezinkezo ezincane ezingama-2-3 ngosuku.

Ngesimo sempilo esivamile sesiguli nokubheka njalo i-glycemia, ushokoledi nesifo sikashukela kuhlangene ngokuphelele. Ukwelapha okunamakha ngeke kudliwe kungadluli kwengxenye yesithathu yama-tile ngosuku, kepha kuphela ngemuva kokubonana nodokotela. Ngaphandle kwalokho, imiphumela yokwephulwa kokudla ingaba yimbi impela.