Ngenxa yokuqukethwe kwama-hormone enenjabulo ama-endorphin ne-serotonin kuwo, ushokolethi kudala uthathwa njenge-antidepressant enhle kakhulu.
Ngisho nezicucu ezimbalwa zezinto ezinhle, noma ngabe zimhlophe noma zimnyama, zingakujabulisa.
Kepha ushokoledi onesifo sikashukela mellitus umnyama kuphela ngokuqukethwe okuphezulu kobhontshisi we cocoa; ezinye izinhlobo zawo zikhuphula kakhulu ushukela wegazi.
Kungenzeka yini ukudla ushokoledi onesifo sikashukela?
Kunoma yikuphi ukudla, kufaka phakathi nesifo sikashukela, umthetho ophambili kufanele usebenze - ukuhambisana nesilinganiso. Kukholelwa ukuthi ushokoledi unomphumela obonakalayo emazingeni kashukela we-plasma. Kepha lokhu akusekho neze.
Ezinye izithelo ezimnandi zinenkomba ye-glycemic efanayo noshukela wazo ozithandayo, ngakho-ke iziguli kufanele zibafake ngokucophelela ekudleni kwabo. Ngokuqondene noshokoledi, akuzona zonke izinhlobo eziwusizo kushukela, kodwa kuphela lezo eziqukethe okungenani u-70% cocoa.
Yini inzuzo ushokoledi onesifo sikashukela:
- ama-polyphenols ekwakhekeni kukabhontshisi we-cocoa athinta kahle inhliziyo nemithambo yegazi, anikela ekuhambeni kwegazi kulezi zitho;
- ubumnandi bugcwala ngokushesha, ngenxa yalokho isidingo samakhalori ongezekayo sehlisiwe;
- Ama-flavonoid aqinisa imithambo yegazi, anciphisa ukungabi namandla kwawo nokuqina;
- ukusebenza kahle nokwenyuka kokucindezela;
- i-catechin njengengxenye yokwelapha inomphumela we-antioxidant;
- umkhiqizo ukhuthaza ukwakhiwa kwama-lipoprotein, asusa i-cholesterol eyeqile emzimbeni;
- imithamo emincane ye-goodies inciphisa umfutho wegazi, ukuvimbela ukuthuthukiswa kwe-anemia kanye ne-hypertension;
- i-dessert yandisa ukuzwela kwe-insulin, ngaleyo ndlela kuvimbele ukuqhubeka kwesifo;
- amangqamuzana obuchopho agcwele umoya-mpilo ngokusetshenziswa komkhiqizo njalo.
Hlobo luni lukashokoleti engingaludla nesifo sikashukela?
Kunzima kakhulu kwabanye abantu ukwenqaba ukwelashwa abawuthandayo, ngakho-ke umbuzo wokuthi ikhethe ushokoledi abazokhetha aboshukela kufaneleka kanjani.
Odokotela bayakuvumela ukuthi udle umkhiqizo obabayo, kepha bancoma ukuthi lesi sigaba seziguli sisebenzise izinhlobo zazo ezikhethekile, njengoshokoledi onoshukela.
Amaswidi anjalo aqukethe indawo kashukela: i-sorbitol, iyakhanga, i-xylitol. Ezinye izinkampani zikhiqiza ushokoledi onesifo sikashukela ngefayibha yokudla ekhishwe ku-chicory kanye ne-artichoke yaseJerusalema. Ngenkathi yokuhlukanisa, lezi zinto ziguqulwa zibe yi-fructose, okuwumthombo wama-carbohydrate aphephile ezigulini ezinesifo sikashukela.
Uma uthenga izinto ezinhle, kufanele unake imininingwane ekhonjiswe kwiphakheji:
- Ngabe umkhiqizo unesifo sikashukela?
- Ngabe udinga ukubonana nodokotela ngaphambi kokusebenzisa;
- uma umkhiqizo uqukethe uwoyela, abanesifo sikashukela akufanele bakudle;
- malini i-carbohydrate esethilini lama-goodies.
Ukukhetha kwe-dessert
Okuphephe kakhulu kwisifo sikashukela yi-chocolate ye-fructose. Ukunambitheka kwayo akujwayelekile ngandlela thile kubantu abathanda amaswidi endabuko, kepha kungadliwa yilabo abenze umkhiqizo wabo uphansi, futhi futhi kungasetshenziswa ukuvikela lesi simo.
Ushokolethi we-Fructose
Kwabanesifo sikashukela, kunikezwa izinhlobo ezikhethekile zama-dessert enziwe nge-sweeteners. Umkhiqizo onjalo awunama-caloric amancane kunokwelapha kwendabuko. Kodwa izindawo ezinenzuzo zivezwa kuwo ngevolumu encane, ngoba ayinawo ama-catechins, ibhotela cocoa kanye ne-antioxidants.
Umkhiqizo wobisi uyatholakala nakwabanesifo sikashukela. Esikhundleni sikashukela, iqukethe i-maltitol, eyenza umsebenzi we-bifidobacteria. Uma uthenga izinto ezinhle, kudingeka unake inani lamayunithi esinkwa, inkomba yokuthi akufanele idlule i-4,5.
Amafutha ezilwane kulo mkhiqizo athathelwa indawo ngamafutha emifino. Ingenawo uwoyela wesundu, amafutha agcwele futhi we-transgenic, ukunambitheka kokufakelwa, ukunambitheka, ukunqotshwa kwemithi.
Ukulimala kobisi nokumhlophe
Kungcono ukuthi iziguli ezinesifo sikashukela zisebenzise umkhiqizo omnyama kuphela.
Futhi iphuzu aligcini nje ukuthi inkomba ye-glycemic kashokholethi omnyama ingaphansi kunezinye izinhlobo, kodwa nokuthi iqukethe ama-carbohydrate amancane noshukela.
Izinhlobo ezimhlophe nezinobisi dessert zingama-caloric kakhulu kunokubabayo.
Ziyingozi ngoba ushukela oqukethwe kuzo uyacutshungulwa, futhi lokhu kuthinta kabi ukwakheka kwamakhemikhali komkhiqizo. Abantu abaningi bathanda ukunambitheka okungabisi kangako koshokholethi. Kubukeka ngathi kusemnyama kunokuba kumnyama, ngoba esikhundleni sobhontshisi we-cocoa, ubisi lwempuphu lufakwa kancane kuyo. Kodwa impahla enenzuzo kuyo incane kakhulu kunepilisi elimnyama.
Umkhiqizo omhlophe awunawo i-cocoa powder nhlobo. Kusasebenza ushokoledi, ngoba uqukethe okungenani ibhotela lamakhofi okungenani amashumi amabili, ushukela wamaphesenti ayishumi nane, fat amaphesenti obisi amane, namaphesenti angamashumi amahlanu ushukela. Inkomba ye-glycemic ushokoledi omhlophe amayunithi angama-70.
Ukhathazekile
I-Dessert emnyama izosiza abanesifo sikashukela ukulwa ne-insulin. Umphumela wokungavikeleki okunjalo - ushukela awudonswa ngumzimba futhi awuguquki amandla.
Iqongelela ku-plasma, ngoba yi-insulin kuphela enganciphisa ukuqina kwezitho zamangqamuzana. Ngenxa yale mpahla, ushukela udonswa emzimbeni womuntu.
Izizathu zokumelana ne-insulin:
- ukukhuluphala
- isici sefa
- yokuphila kokuhlala phansi.
Ukumelana kuholela esimweni se-prediabetesic.
Uma ungangehlisi izinga le-glucose, ingaphenduka isifo sikashukela se degree lesibili. Ngenxa yama-polyphenols aqukethe ubusika obumnyama, ushukela wegazi wesiguli uyancishiswa. Futhi inkomba ye-glycemic ye-chocolate emnyama ingama-25 kuphela amayunithi.
Ushokoledi omnyama onesifo sikashukela sohlobo 2, kanye nohlobo 1, uyasiza:
- thuthukisa umsebenzi we-insulin;
- lawula izinga likashukela we-plasma ezigulini ezinesifo sikashukela sohlobo 1;
- qinisa izindonga zemithambo yegazi;
- umfutho wegazi ophansi.
Umkhiqizo omnyama unezakhi eziningi zomsoco. Ine-organic and saturated fatty acid, fiber yokudla, nesitashi.
Kuku-delicacy ebabayo equkethe okungenani ama-55% kabhontshisi we cocoa. I-dessert emnyama - isitolo samavithamini namaminerali ahlukahlukene: E, B, i-sodium, i-magnesium, i-potassium, i-iron, i-calcium. Iziguli eziningi ezinoshukela zikhuluphele.
Amaseli we-adipose izicubu amunca kabi i-insulin ekhiqizwa i-pancreas ebuthaka. Ngenxa yalokhu, izinga le-glucose ku-plasma empeleni alisehli, yize i-hormone lakhiwa njalo ngumzimba. Umkhiqizo omnyama ungadliwa ngemithamo emincane ukuqeda abantu.
Amavidiyo ahlobene
Ngingakudla ushokoledi onesifo sikashukela sohlobo 2? Impendulo ekuvidiyo:
Ukusetshenziswa njalo kwe-dessert emnyama kusiza ukususa i-cholesterol "embi" emzimbeni, efakwa ezindongeni zemithambo yegazi, yakhe izingqwembe. Ngakho-ke, isifo sikashukela noshokoledi (okubabayo) kuyinhlanganisela eyamukelekayo futhi ewusizo. Umthetho oyinhloko lapho ukhetha i-dessert ukuthi kufanele iqukethe okungenani ubhontshisi we cocoa okungenani. Umkhiqizo kuphela obabayo onezakhiwo ezinjalo, izinhlobo ezimhlophe nezimbila zobisi ezihlanganiswe ngokuphelele kwisifo sikashukela.
Ama-lipoproteins aphezulu we-density akhiqizwa ukusetshenziswa koshokoledi omnyama asiza ekuhlanzeni imithambo yegazi yama-cholesterol plaque, asiza ukuthuthukisa ukuhamba kwegazi nomfutho wegazi ophansi. I-dessert ebabayo ivimbela ukukhula kwesifo sikashukela, unhlangothi, izifo zenhliziyo kanye nesifo senhliziyo. Futhi, iziguli zincoma ukuthi iziguli zidle ushokoledi owenziwe ngesisekelo se-fructose noma i-sweeteners: i-xylitol, i-sorbitol.
