Chocolate Ya cancanci Gwadawa

Chocolate ya mamaye ɗayan manyan wurare a jerin shahararru ga waɗanda ke da haƙori mai zaki. Yawancin masu sha'awar cakulan sun san cewa yawancin nau'in cakulan ba za a iya rarraba su a matsayin abincin ciye-ciye masu kyau ba saboda yawan sukarin da suke da shi. Koyaya, cakulan kuma na iya zama babban fa'idar kiwon lafiya - amma wannan ya shafi takamaiman nau'ikan ne kawai.

Yaya ake yin cakulan?

Don yin cakulan, ana gasa waken koko a niƙa a kusa da 120 ° C zuwa 160 ° C. Zafin da ake samu a lokacin gasa da niƙa yana sanya kitsen da ke cikin waken koko, wanda aka sani da man shanun koko. Sakamakon ƙwayar koko mai tsami a yanzu ya ƙunshi man shanu na koko da daskararrun koko. Ana sayar da na ƙarshe a matsayin foda mai narkewa.

Yawan koko shine ainihin bangaren kowane cakulan. Banda kawai farin cakulan. Ya ƙunshi man shanun koko daga cikin koko, watau ba daskararrun koko mai duhu ba.

Sannan ana haxa ruwan koko da sukari, madara, ko foda mai kirim da emulsifier lecithin (yawanci daga waken soya). Ana mirgina yawan cakulan cakulan don ba shi daidaito mai kyau. Sakamakon ya cika a cikin gyare-gyare - cakulan madara yana shirye.

Chocolate mai duhu da ɗan ɗaci ba koyaushe yana ɗauke da foda madara ba, amma sau da yawa kawai daskararrun koko, man shanu, da wasu sukari. Mafi girman abin da ke cikin koko mai tsafta (watau adadin daskararrun koko) a cikin cakulan, cakulan zai yi duhu, ya fi ɗaci, da ƙarancin daɗi.

Organic ingancin cakulan

Itacen koko yawanci ana adana shi a cikin monocultures, don haka yana da saurin kamuwa da kwari. Wannan kuma shi ne dalilin da ya sa ake fesa wadannan bishiyoyi musamman da magungunan kashe kwari.

Saboda haka, saya koko - da duk samfuran da aka yi daga gare ta - na musamman daga noman kwayoyin halitta. Wadannan bishiyoyin cacao ana shuka su ne a cikin tsaka-tsaki, wanda ke taimakawa tabbatar da ƙasa tana da wadataccen abinci mai gina jiki kuma ta zahiri tana kawar da kwari.

Bugu da kari, kasar da wadannan bishiyoyin koko ke tsirowa na da matukar girma da sinadirai da sinadarai masu muhimmanci, wadanda kuma ake samu a cikin cakulan.

Cocoa - yana daya daga cikin mafi kyawun tushen magnesium

Waken koko yana daya daga cikin mafi girman tushen halittar magnesium na duk abincin da muke samu. Low-man foda koko yana samar da fiye da 400 MG na magnesium a kowace g 100 kuma zai iya rufe bukatun yau da kullum na manya a cikin wannan adadin.

Amma tabbas, ba za ku ci gram 100 na garin koko a rana ba. Duk da haka, a bayyane yake cewa koko na halitta ko cakulan tare da babban abun ciki na koko, ko da a cikin ƙananan yawa, na iya ba da gudummawa mai mahimmanci don rufe bukatun mu na magnesium. Cocoa na iya - idan ba a cikin nau'in sanduna, pralines, da sanduna ba - misali B. ana iya jin daɗin shan cakulan tare da madarar almond ko a cikin cakulan santsi.

Idan yanzu kun tuna da duk tasirin magnesium akan lafiyar mu, to yakamata koko ya sami wuri a cikin abincinmu saboda wannan kawai. Misali, magnesium yana da tasirin anti-mai kumburi, yana inganta lafiyar zuciya, yana kunna enzymes sama da 300, yana shakatawa da tsokoki, yana kawar da ciwon kai, kuma, ƙarshe amma ba kalla ba, yana goyan bayan duk ƙoƙarin da yakamata ya haifar da nauyin jiki mai kyau.

Bugu da kari, kokon koko da kuma a karshe ma cakulan da ke da babban abun ciki na koko na dauke da adadi mai yawa na sauran ma'adanai da abubuwan gano abubuwa kamar su calcium, potassium, phosphorus, iron, da jan karfe.

Antioxidants a cikin koko da cakulan

Waken koko ya ƙunshi wasu abubuwa masu mahimmanci da yawa. To fiye da 500 an riga an san su. Wasu daga cikin abubuwan shuka na biyu da ke cikin wake daga rukunin polyphenols sune flavonoids. Suna da karfi antioxidants, don haka za su iya kare jiki daga halakar da free radicals. Wadannan antioxidants suna ƙarfafawa kuma suna taimakawa tsarin rigakafi ta yadda ba za a iya ƙididdige amfanin lafiyar su ba.

Nazarin Chocolate

Ɗaya daga cikin binciken farko na nazarin tasirin polyphenols akan matakan cholesterol, masana kimiyya a Jami'ar Hull da ke Ingila sun gudanar da su. Sun buga sakamakon su a cikin 2010 a cikin mujallar Magungunan Ciwon sukari.

Wannan binciken ya kasance wani bincike mai zurfi wanda aka sanya mahalarta a cikin ƙungiyar gwaji a cikin wani lokaci na gwaji amma a cikin ƙungiyar kulawa a cikin wani lokaci. Ta wannan hanyar, masana kimiyya sun iya tantance tasirin matakan su duka dangane da batutuwa guda ɗaya da kuma kimanta sakamakon a cikin rukuni gaba ɗaya.

Chocolate yana ƙara cholesterol mai kyau

An gudanar da binciken bazuwar, binciken makafi biyu tare da mahalarta 12, waɗanda dukkansu suna da nau'in ciwon sukari na 2. A cikin jiyya na gwaji, an ba da batutuwa 45 g na cakulan kowace rana, wanda ke da babban adadin polyphenols. Ƙungiyar kulawa ta sami adadin cakulan iri ɗaya, amma yana da ƙananan abun ciki na polyphenol.

Masana kimiyya sun gano cewa cin cakulan tare da babban abun ciki na polyphenols ya haifar da karuwa a cikin HDL cholesterol (cholesterol mai kyau) da kuma raguwa a cikin matakan cholesterol duka.

Chocolate yana rage mummunan cholesterol

Ana iya tabbatar da waɗannan sakamakon har ma da ƙari a cikin ƙarin karatu guda biyu, waɗanda aka gudanar a cikin shekaru biyu masu zuwa. An buga na farko na binciken biyu a cikin Jaridar Turai na Abincin Abinci a cikin 2011.

Wannan wani bincike ne na jimillar gwaje-gwajen asibiti guda 10 da aka riga aka kammala, waɗanda suka bincika alaƙa tsakanin shan koko da matakan cholesterol. Masanan kimiyya sun gano cewa tare da haɓakar ɗan gajeren lokaci na amfani da koko, LDL ("mara kyau" cholesterol) kuma za'a iya ragewa sosai ba tare da yin tasiri akan matakin HDL ("mai kyau" cholesterol ba).

Nazarin cakulan na biyu ya tabbatar da sakamakon

Nazarin na biyu, wanda masu bincike a Jami'ar Jihar San Diego suka gudanar kuma aka gabatar a taron 2012 na Gwajin Halittu, ya ƙunshi batutuwa 31. A cikin tsawon kwanaki 15, an ba wa wasu daga cikin batutuwan gwajin 50 g na cakulan duhu tare da abun ciki na koko na kashi 70 a kowace rana. Sauran mahalarta taron sun sami adadin farin cakulan da bai ƙunshi koko ba.

Sakamakon: Ƙungiyar waɗanda suka cinye cakulan duhu suna da matakan HDL mafi girma kuma a lokaci guda ƙananan matakan LDL fiye da mahalarta a cikin ƙungiyar kulawa. Hakanan abin lura shine raguwar matakan sukari na jini a cikin rukunin cakulan duhu idan aka kwatanta da rukunin fararen cakulan.

Chocolate yana kare tsarin zuciya da jijiyoyin jini

Amma yana samun ma fi kyau. A cewar wani binciken da masana kimiyya a Jami'ar Jihar Pennsylvania da aka buga a cikin American Journal of Clinical Nutrition, ba wai kawai cakulan zai iya rage matakan LDL ba, amma kuma yana iya haifar da yanayin oxygenation na LDL cholesterol ya ragu sosai.

Wannan yana da mahimmanci musamman kamar yadda oxidation na LDL ya fi dacewa yana taka muhimmiyar rawa wajen tauraruwar arteries. LDL oxidized sosai a hankali a cikin batutuwa lokacin da suka ci cakulan duhu. Bugu da ƙari, abun ciki na HDL da adadin antioxidants da ke cikin sun kasance mafi girma fiye da masu shiga cikin ƙungiyar kulawa.

Chocolate yana kiyaye hanyoyin jini lafiya

Nazarin 2019 kuma ya nuna cewa flavanols (wasu antioxidants da aka samu a cikin koko) suna haɓaka aikin jijiyoyin jini ta hanyar rage matsa lamba a cikin arteries da haɓaka vasoconstriction. Ta wannan hanyar, suna hana cututtukan zuciya.

Bugu da kari, cakulan yana kiyaye tsarin zuciya da jijiyoyin jini lafiya ta hanyar kewayawa: wasu nau'ikan kwayoyin cuta marasa kyau a cikin sashin narkewa kamar su bifidobacteria da kwayoyin lactic acid, suna ciyar da wasu abubuwan koko a cikin cakulan.

Suna sarrafa abubuwan da ke cikin abubuwan da ke cikin samfuran rayuwa waɗanda ke dakatar da ayyukan kumburi a cikin jiki. Duk da haka, matakai masu kumburi sau da yawa suna haifar da adibas don samuwa a kan bangon jirgin ruwa a farkon wuri. Idan an rage kumburi a yanzu, wannan yana ƙara yawan aikin tasoshin, wanda hakan yana wakiltar wani tasiri mai mahimmanci na rigakafi dangane da cututtuka na zuciya da jijiyoyin jini.

Chocolate yana sa ku farin ciki

Tabbas, lafiyayyen zuciya da daidaita matakan cholesterol shine dalilin da ya isa ya kasance cikin yanayi mai kyau. Amma cakulan ko koko da ke cikinta yana ɗaga yanayi ta wata hanya: abun ciki na theobromine yana ba da ɗan ƙara kuzari da haɓaka yanayi.

Waken koko ko da kyakkyawan tushen arginine ne. Arginine amino acid ne wanda aka ce yana da irin wannan tasiri ga Viagra, bisa ga wasu asusun. Arginine yana inganta yaduwar jini kuma ta haka ne zagayawa cikin jini a cikin al'aurar. A sakamakon haka, sha'awar jima'i yana karuwa a cikin maza da mata.

Wannan hakika yana daya daga cikin dalilan da ya sa ake kiran waken koko da aphrodisiac. Amma kuma yana iya samun tasiri mai ban sha'awa a wata hanya. Ko da Aztecs sun san game da abubuwan ƙarfafawa na cakulan. A yau mutum yana magana da ƙarin abubuwan antidepressant.

Abubuwa irin su serotonin, dopamine, phenylethylamine, da anandamide, waɗanda duk ana samun su a cikin koko, ke da alhakin wannan. Tare da wasu 'yan wasu abubuwa, suna tabbatar da cewa an ba da kwakwalwa tare da duk abin da yake bukata don yanayi mai farin ciki da hankali mai faɗakarwa.

A cikin ciki, ba a saba buƙatar masu haɓaka yanayi ba. Tsammani na jariri yana tabbatar da farin ciki isa. Abin farin ciki, cakulan kuma na iya samun wani fa'ida a lokacin daukar ciki - ban da ƙarin ɓangaren magnesium.

Chocolate a lokacin daukar ciki

Abin da ake kira preeclampsia (guba mai ciki) yana daya daga cikin manyan abubuwan da ke haifar da haihuwa da wuri kuma yawanci shine dalilin zubar da ciki da haihuwa. Preeclampsia yana da alaƙa da hawan jini, edema, da haɓakar furotin a cikin fitsari kuma ana ɗaukarsa ɗaya daga cikin cututtuka mafi haɗari yayin daukar ciki.

Nazarin da aka gudanar kan wannan batu tare da mata masu juna biyu 2,500 a Jami'ar Yale sun gano cewa matan da ke cin cakulan a kai a kai suna da 50% ƙananan haɗarin kamuwa da cutar ta preeclampsia a lokacin daukar ciki.

Duk da haka, da gaske dole ne ya zama cakulan tare da babban abun ciki na koko (daga 70%). Cakulan madara tare da babban abun ciki na sukari ba wani abu bane illa shawarar yayin daukar ciki.

Chocolate don ciwon hauka

Ko da tare da karuwar shekaru, cakulan yana nuna tasirinsa mai kyau, kamar yadda aka ce yana kiyaye lalata, asarar ƙwaƙwalwar ajiya, da cutar Alzheimer ko kuma daga kan ku.

Tawagar masu bincike daga Makarantar Kiwon Lafiya ta Harvard ta wallafa sakamakon wani bincike da aka yi a mujallar Neurology, wanda ya nuna cewa shan kofuna biyu na cakulan zafi a rana yana da amfani ga lafiyar kwakwalwa.

Abin sha na cakulan na iya tabbatar da samar da jini akai-akai zuwa wasu sassan kwakwalwa kuma ta wannan hanya zai hana musamman asarar ƙwaƙwalwar ajiya a cikin tsofaffi.

Binciken ya shafi mutane 60 da ba su da alamun cutar Alzheimer, amma wasu sun yi fama da matsalar jini a kwakwalwa kuma a matsakaicin shekaru 73 ne. Kowane ɗan takara yana shan kofuna biyu na cakulan zafi kowace rana don tsawon kwanaki 30 na binciken amma bai cinye kowane nau'in cakulan ba a wannan lokacin.

Bayan haka, an yi wa masu aikin sa kai guda 60 gwajin gwaje-gwaje da yawa inda aka gwada fasahar ƙwaƙwalwa da tunani. Masanan sun kuma yi amfani da fasahar duban dan tayi wajen auna yawan adadin jinin da kwakwalwar ta samu yayin wadannan gwaje-gwajen.

Shugaban binciken Dr. Farzaneh Sorond ya bayyana cewa:

Tunda sassa daban-daban na kwakwalwa suna buƙatar kuzari daban-daban don cika ayyukansu, haɓakar jini mai girma yana da mahimmanci ga wasu wuraren. Wannan haɗin, wanda muke kira haɗin gwiwar jijiyoyin jini, na iya taka muhimmiyar rawa wajen haɓaka cututtuka irin su Alzheimer's.

Bayan ƙarshen binciken, masu binciken sun iya tantance wani gagarumin ci gaba a cikin jini a cikin sassan kwakwalwa a wasu daga cikin mahalarta binciken da suka sha wahala daga hana yaduwar jini zuwa kwakwalwa. Wadanda abin ya shafa ma kwatsam sun sami kyakkyawan ƙwaƙwalwar ajiya.

Daga wannan Dr. Sorond:

Akwai alaƙa mai ƙarfi tsakanin haɗin gwiwar jijiyoyin jini da aikin fahimi. Dukansu za a iya inganta su a fili ta hanyar amfani da koko na yau da kullum.

Chocolate yana farfado da kwakwalwar ku da shekaru 30

Amma ko da akwai matsalolin ƙwaƙwalwar ajiya, cakulan na iya taimakawa, kamar yadda wani binciken Amurka ya nuna.

Dangane da sakamakon binciken, flavanols koko suna inganta ayyukan wasu sassan kwakwalwa, don haka mahalarta binciken sun sami damar samun ingantaccen aikin ƙwaƙwalwar ajiya. Mutanen da aka gwada tare da aikin kwakwalwa na mutum mai shekaru 60 sun nuna aikin kwakwalwar dan shekaru 30 bayan sun sha flavanols.

Masu bincike na Faransa sun gano cewa antioxidants daga koko kuma suna kare ƙwayoyin kwakwalwa daga mutuwar kwayoyin halitta wanda ke haifar da damuwa na oxidative, don haka yana hana asarar ƙwaƙwalwar ajiya. Bugu da ƙari, har ma suna ƙarfafa samuwar sababbin ƙwayoyin jijiya.

Chocolate tare da aƙalla kashi 70 cikin na koko

Abin takaici, binciken da aka ambata a sama bai ba da cikakken bayani game da abun da ke cikin koko na abin sha ba. Duk da haka, tun da ayyukan bincike na baya sun nuna cewa kayan cakulan sun fi tasiri mafi girma abun ciki na koko, kawai cakulan da babban abun ciki na koko (daga 70%) ya kamata a yi amfani da shi.

Chocolate akan kiba

Chocolate tare da babban abun ciki na koko yana hana karuwar nauyi da haɓaka nau'in ciwon sukari na 2, wani binciken kimiyya daga Amurka ya nuna.

A cikin nazarin dabbobi, ya nuna cewa flavanols koko ya hana samun kiba a cikin berayen da ke ciyar da abinci mai kitse. Bugu da ƙari, flavanols suna da tasiri mai kyau akan haƙurin glucose, don haka suna ba da gudummawa ga rigakafin ciwon sukari.

Ana iya ƙara tasirin tasirin kiba har ma ta hanyar ƙin CIN cakulan, wanda a zahiri kuma yana ba da man shanu mai yawa da adadin kuzari, amma ta hanyar shan cakulan. Yaya game da shan cakulan, wanda kuma aka yi amfani da shi a cikin binciken ciwon hauka?

Chocolate lafiyayyen gida

Don shan cakulan (ko mai zafi ko sanyi), muna ba da shawarar girke-girke marar madara, saboda har yanzu ana zargin madara da sa wasu antioxidants marasa tasiri. Wataƙila gwada girke-girke mai zuwa:

Sinadaran don kofuna na jumbo 2

• 750 ml ruwan zafi ko ruwan sanyi (tace)
• 10 kwanakin
• 1.5 tsp farin man almond
• 1.5 - 2 cokali na cokali na koko foda (zai fi dacewa danyen ingancin abinci), idan ba ka son
• ɗanɗanon koko mai ƙarfi, yi amfani da ƙarancin koko foda

Shiri

Hada dukkan sinadaran a cikin blender mai sauri (Vitamix ko Bianco Puro) kuma a gauraya aƙalla minti 1. Abin sha mai dadi wanda shine mafarki lokacin da ake jin dadin karin kumallo, a matsayin kayan zaki, ko don kofi na rana.

Raw abinci cakulan - don mafi kyawun inganci da amfani

Domin samun cikakken jin daɗin fa'idodin kiwon lafiya iri-iri na waken koko, cakulan ya kamata ya kasance na ɗanyen abinci. Domin tabbatar da haka, wake ba dole ba ne ya yi zafi sama da 42 ° C a lokacin aikin masana'antu, saboda wannan ita ce hanya daya tilo da duk abubuwan gina jiki da muhimman abubuwan da ke cikinsa ba su canzawa.

Wake da ke cikin ɗanyen cakulan cakulan ba a gasasu ba, amma a hankali a haɗe shi. A cikin wannan danyen nau'i, koko, kamar duk samfuran da aka yi daga gare ta, "abincin sihiri" na gaskiya ne mai cike da lafiya da jin daɗi.

Yi naku ɗanyen cakulan cakulan

Girke-girke na asali 1

• 100 grams na koko man shanu
• 50 g farin almond man shanu
• 2 tbsp koko foda

Girke-girke na asali 2

• 100 grams na koko man shanu
• 2 manyan cokali na farin man almond
• 3 tsp kwakwa furen sukari
• 2 tbsp koko foda
• Vanilla daga vanilla wake

Shiri:

Don yin cakulan, kuna buƙatar mai kyau blender (Personal Blender, Vitamix, ko Bianco Puro) da cakulan ko praline molds (misali sanya da silicone). Sannan zaku iya farawa:

1. Da farko, ana narke man koko (da man kwakwa) a hankali a cikin wankan ruwa ko a cikin ƙaramin tukunya. Yanayin zafin jiki - idan kuna neman ɗanyen cakulan - kada ya tashi sama da 42 ° C.
2. Da zarar man koko ya zama ruwa, ana iya ƙarawa a cikin blender tare da sauran sinadaran. Mix da taro har sai ruwa cakulan ya samu.
3. Yanzu cika ruwa a cikin molds. Idan kuna amfani da ƙirar silicone, sanya su a kan ƙaramin allo kafin zuba cikin cakulan. Domin daidaita nau'in siliki da aka cika da cakulan ruwa a gaban firij ba daidai ba ne mai sauƙi - musamman tunda yawanci babu hannun buɗe ƙofar firij.
4. Bar samfuran ku a cikin firiji na tsawon sa'o'i 2 zuwa 3 - kuma kuna iya yin abun ciye-ciye tare da lamiri mai dusar ƙanƙara!

An sami ragowar cakulan ruwa? Sa'an nan kuma yi amfani da wannan azaman cakulan miya don kayan zaki.

Bambance-bambancen Chocolate:

• Tabbas, zaku iya amfani da wani abin zaki, kamar zuma, xylitol, syrup shinkafa, ko makamancin haka.
• Maimakon man shanu na almond, 50 g na kwayoyi masu kyau sosai kuma suna dandana dadi.
• Kuna son farin cakulan? Sannan a bar garin koko a yi amfani da karin vanilla.
• Idan kawai kina amfani da gram 70 zuwa 80 na man koko, zaku iya ƙara gram 20 zuwa 30 na man kwakwa a girki.
• Kayan yaji irin su cardamom, kirfa, kayan yaji na gingerbread, chili, da sauransu.
• Ko kuma ki cika kayan kwalliyar praline, sai ki zuba sultana, busasshen mulberry, goji berry, pistachio, ko duk abin da kike so, sai ki zuba sauran rabin cakulan.

Chocolate - mafi yawan koko, mafi kyau

Dark cakulan da abun ciki na koko na kashi 70 ko fiye an tabbatar da cewa yana da tasiri mai kyau akan lafiya. Mafi girman abun ciki na koko a cikin cakulan, mafi koshin lafiya. Da farko, yana ɗaukar ɗan ƙoƙari lokacin da ake amfani da ku kawai don nono cakulan. Amma za ku ga bayan ɗan lokaci kaɗan ba za ku ƙara ɗanɗano kowane cakulan ba kuma kuna iya ci gaba da ƙara yawan koko. Yanzu akwai cakulan cakulan masu daɗi (misali daga Vivani ko Rapunzel) tare da kowane nau'in abun ciki na koko, misali B. 85 bisa dari, kashi 89, kashi 95, har ma da kashi 100.