Madeline Adams
Ngokusobala, ushokoledi ungathinta imizwa kahle kangangokuthi unciphisa ingozi yokucindezeleka. Kodwa-ke, kufanele kube uhlobo oluthile lukashokoledi.
Ingabe Ushokoledi Ungasiza Ngokucindezeleka?
Ngo-April 2010, i-Der Spiegel yabhala, “Abantu abacindezelekile badla ushokoledi owengeziwe. Ushokoledi udlala yiphi indima ekucindezelekeni? Ucwaningo selukhombisile ukuthi abantu abacindezelekile badla kakhulu ushokoledi. Abacwaningi bayaxakeka ukuthi uswidi uyasidala noma uyasivimbela yini lesi sifo”.
Cishe eminyakeni eyishumi kamuva, ucwaningo olwenziwe yi-University College London lwanyatheliswa ephephabhukwini elithi Depression and Anxiety ngoJulayi 2019, elathola okuphambene kakhulu, okungukuthi abantu abajabule badla ushokoledi owengeziwe futhi abantu abacindezelekile neze.
Futhi kuwucwaningo lokuqala lokubheka ukuthi izinhlobo ezahlukene zikashokoledi zingathinta kanjani ukudangala, kusho abacwaningi. Ngoba ingozi yokucindezeleka yehla ngokuphawulekayo uma udla ushokoledi, kodwa kuphela ngohlobo oluthile kakhulu.
Labo abadla ushokoledi omnyama mancane amathuba okuba babe nokucindezeleka
Abacwaningi bahlaziye idatha evela kubantu abadala abangu-13,626 abavela ocwaningweni lwe-US National Health and Nutrition Examination mayelana nokusetshenziswa kukashokoledi kanye nesimo sengqondo sabahlanganyeli. Kwacatshangelwa amanye amathonya angenzeka emuzweni, njengemfundo, ukuvivinya umzimba, imali engenayo, isisindo, ukubhema, kanye nezimo zempilo ezingapheli - ukuqinisekisa ukuthi umphumela kashokoledi kuphela ongabonwa.
Eqenjini elingakaze liwudle ushokoledi, amaphesenti angu-7.6 abaphendulile ahlushwa ukucindezeleka. Eqenjini likashokoledi wobisi, lalingaphansi kancane, okungamaphesenti angu-6.2. Kodwa kulabo ababedla ushokoledi omnyama, bangamaphesenti angu-1.5 kuphela ababecindezelekile. Ingozi yabo yokuba nokucindezeleka yayingaphansi ngamaphesenti angu-70 kunalabo abangawuthandi ushokoledi. Ngokusobala kuncike kakhulu ekutheni ukhetha luphi uhlobo lukashokoledi.
Uma ushokolethi omningi, ingozi yokucindezeleka iyancipha
Kodwa noma ngabe uphonsa zonke izinhlobo zikashokoledi ebhodweni elilodwa, abadla ushokoledi babesalokhu - bekhuluma ngokwengqondo - bengcono kakhulu, ngengozi yokucindezeleka iyancipha lapho ushokoledi udliwe. Abadla kakhulu (i-100 kuya ku-450 amagremu kashokoledi ngosuku) babenengozi ephansi ngamaphesenti angama-57 yokudangala.
Kwakujabulisa ukuthi labo abakhetha ushokoledi omnyama babonakale beqaphela kakhulu impilo jikelele. Ayenesisindo esivamile futhi engavamile ukubhema. Njengoba ushokoledi omnyama unama-calories ambalwa kuphela (cishe 500 kcal) kunoshokoledi wobisi (cishe 535 kcal), ukudla ushokoledi akusho ukuthi kufanele uzuze isisindo kuwo. Kuhlala kuncike endleleni yokuphila jikelele.
Mhlawumbe abantu abacindezelekile abafuni nje ukudla ushokoledi?
Umholi wocwaningo uSarah Jackson uphawula:
"Isizathu esiqondile somphumela obonakala uvikela ukusetshenziswa kukashokoledi kusafanele kuphenywe." Okokugcina, kungase kube njalo ukuthi abantu abacindezelekile abasazizwa befuna ukudla ushokoledi ngakho-ke babengacindezeleki kakhulu eqenjini labadla ushokoledi.
"Ingabe empeleni kufanele kuboniswe ukuthi ushokoledi unganciphisa izimpawu zokucindezeleka, khona-ke izindlela zokwenza kufanele zicwaningwe futhi, yiqiniso, inani elidingekayo likashokoledi elidingekayo ukuze kuvinjelwe noma ukwelapha ukucindezeleka,"
kuchaza uJackson.
Ngabe ushokoledi uvikela kanjani ngempela ekucindezelekeni?
Kuze kube manje, kuye kwacatshangwa ukuthi akuyona ishokoledi ngokwayo esebenzayo, kodwa i-cocoa kuyo. Ngoba iqukethe izinto eziningi ezithinta ingqondo ezingadala imizwa yenjabulo - njengensangu. Futhi iqukethe i-phenylethylamine, into ekhulisa imizwa futhi ingakhiqizwa umzimba ngokwawo - ngamanani aphezulu ikakhulukazi uma sisothandweni.
Ngaphezu kwalokho, i-cocoa-specific flavonoids inomphumela wokulwa ne-antioxidant kanye ne-anti-inflammatory - futhi ikakhulukazi esimweni sokucindezeleka (njengezifo eziningi ezingapheli) kunezinqubo zokuvuvukala ezingapheli ezingase zilwe manje ngosizo lwe-flavonoids.
Ngokuphambene nezinye izitatimende, ushokoledi awunayo i-serotonin. Ushokoledi uyayihlinzeka nge-tryptophan, kodwa ngamanani amancane, ngakho-ke lokhu ngeke kube isizathu somphumela we-antidepressant kashokoledi.
Kodwa ngokusho kwabanye abacwaningi, umphumela womphumela we-placebo omsulwa nawo ungacatshangwa. Phela, abantu abaningi bahlobanisa ushokoledi nezinkumbulo ezijabulisayo zobuntwana, ngakho ukunambitheka kukashokoledi kukodwa kungaba nomthelela othuthukisa imizwa kulezi zinkumbulo ngokungazi.
Ingabe manje kufanele sidle ushokoledi esikhundleni sokuthatha ama-antidepressants?
Ama-antidepressants asanikezwa njalo, kodwa ngokuvamile awasebenzi, okusho ukuthi iziguli eziningi ziyayeka ukuziphuzela imithi ngokwazo (futhi ziyadumala) ngemva kwamasonto angu-6 kamuva nje. Kudingeka izindlela ezintsha. Ushokoledi wodwa ngokuqinisekile akuyona indlela eya emgomweni, ikakhulukazi njengoba - ngokocwaningo olungenhla - kuzodingeka udle kakhulu. Kodwa mhlawumbe umqondo wethu ophelele ungakusiza ngokudangala.
Futhi uma ufuna ukudla ushokoledi njalo, thola ushokoledi wemvelo onokuqukethwe okuphezulu kwe-cocoa kanye noshukela ophansi kakhulu. Uma ushokoledi wakho uqukethe nezinye izinto ezinoshukela (i-xylitol, i-coconut blossom sugar, i-yacon, i-lucuma, njll.), kungcono kakhulu.
