Mitengo Yabwino Yokoma ndi Zaumoyo
Ziri zovuta kupeza kusiyana pakati pa kukoma kwakukulu ndi zakudya zabwino, makamaka pankhani yokhudza zokoma. Tsiku la Valentine likuimira chokoleti choposa, mitima yokoma, ndi mitundu yonse yosiyana.
Ndibwino kuti muzipereka mankhwala okoma nthawi ndi nthawi, koma kugwedeza kungathe kuvulaza shuga ndi kulemera kwa magazi. Kusuta malonda anu osankha shuga sangakhale yankho ngakhale.
Chowonadi n'chakuti wopanda shuga sizitanthawuza kuti mulibe makapu , ndipo chakudya ndi zakudya zomwe zimayambitsa shuga kwambiri. M'malo mwake, mutha kudya zakudya zochepa chabe - mumakhala okhutira ndi osangalala. Ndipotu, zina zimakhala zathanzi komanso zokoma. Tinafunsa ena mwa anthu omwe timakonda zakudya zolembetsa kuti tizitsatira pazochita zawo zomwe amakonda kwambiri. Yankho lawo: "Chilichonse chokhala ndi chokoleti chakuda."
Chokoleti cha Mdima
Kafukufuku wasonyeza kuti kudya kocoo ting'onoting'onoting'ono kamene kamapezeka mu chokoleti chamdima kungakhale ndi phindu pazipsinjo za magazi, kuthamanga kwa insulini, ndi mitsempha yambiri. Chifukwa cha izi ndi chifukwa chakuti antioxidant ndi anti-inflammatory zimakhudza. Cacao imachokera ku chipatso kapena mbewu za mtengo wa cacao, mtengo wawung'ono wobiriwira wa ku America.
Zopindulitsa zambiri za khola sizingagwiritsidwe ntchito ku chokoleti cha mkaka chomwe timagwiritsa ntchito mu chokoleti.
C commercial chocolate ndi kuphatikizapo kaka, shuga, mkaka ndi zina. Kuchuluka kwa kholao mu chokoleti chakuda, pansipa shuga, komanso. Posankha gwero la chokoleti chamdima chofuna kusankha limodzi ndi ma cocoo oposa 70 kapena ochulukirapo kuti muonjezere mphamvu ya antioxidant ndi kuchepetsa shuga.
Nazi zomwe iwo amalimbikitsa
Kristy Del Coro, Senior Culinary Nutritionist SPE Ovomerezeka, akuti akupita ku zotsekemera ndizozizira (palibe shuga wowonjezera), zowonjezera zamtengo wapatali ndi mafuta osakaniza a Greek yogurt ndi ometa chokoleti chakuda kapena kocoo nibs. "Sinamoni yachitsulo yowonjezera mmalo mwake ngati mukufuna kupulumutsa pa mafuta ndi mafuta," akutero. Ngati muli ndi shuga, malire gawo lanu la yamatcheri pafupifupi 15, monga 1 chitumbuwa chiri pafupi 1 gm ya carbohydrate.
Del Coro amaperekanso makasitomala ake abwino kwambiri ojambula chokoleti:
- Mast Brothers Abale chokoleti: ranges kuchokera 70-75% cacao
- Chokoleti cha Jelina: mamba pafupifupi 70-72%
Chinanso chofunika kwambiri cha chokoleti chosakaniza ndi kusungunula 1 oz 70 mpaka 90% ya chokoleti yakuda ndikusambitsa mwatsopano strawberries
- 1 oz ya chokoleti yakuda ili ndi makilogalamu pafupifupi 155, mafuta okwana 13 g, mafuta okwanira 7 g, 13 g zimagawidwe, 7 g shuga, 2.5 g mapuloteni
- 1 chikho cha strawberries ndi pafupifupi 50 calories, 0,5 g mafuta, 0 g mafuta okwanira, 12 g zimagawidwe, 3 g mitsuko, 1 g mapuloteni
Onjezerani ma walnuts odulidwa owonjezera okhutira, mapiritsi, ndi Omega 3 fatty acids. Gawani chithandizo ichi ndi munthu amene mumamukonda.
Mukhozanso kuyesa chokoleti chakuda nkhuyu.
Zinthu Zina Zimene Mungachite Ndi Chokoleti Choda
Amy Shapiro, MS, RD, Woyambitsa wa realnutritionnyc.com, akupereka kuphika ndi chokoleti chamdima m'malo amodzi omwe amathandizira kuti azikhala ndi zakudya zamchere komanso zokoma.
Ndipo pamene sangathe kuphika, amagwira chidutswa cha imodzi mwa mipiringidzo iyi:
- Hu Kitchen Bar Zophika Zakudya: 72% Cacao
- Raaka: mitundu yosiyanasiyana yochokera ku 60-82% ya khola
- Nib Mor: mitundu yosiyanasiyana yochokera ku 72-82% ya khola
Amy anagawana nawo chophimba cha Zophika za Chokoleti cha Almond Chokoleti :
Kutumikira kukula: 1 chikho
Mapemphero: 15
- Zakudya zofiira za chokoleti 2 mpaka 4 (70% ya cocao ndi Ghirardelli)
- 1/2 chikho cha almond batala (zonse zachilengedwe)
- Supuni 2 ufa shuga
- Supuni 1 yothira nyanja yamchere kapena Fluer de Sel
Malangizo:
- Dulani chokoleti mabotolo muzidutswa zing'onozing'ono ndikuika chokoleti mu kabili kawiri kuti musungunuke (chitsulo chophimba pamphika chodzaza madzi otentha chimagwiranso ntchito). Muziganiza mpaka mutasungunuka ndi zokoma.
- Lembani chotsulo cha mini muffin ndi wrappers ndikuika supuni ya supuni yosungunuka pansi pa iliyonse. Ikani mu furiji kuti muzizizira kwa mphindi khumi.
- Mu mbale kusakaniza amondi mafuta ndi shuga wofiira mpaka kuphatikiza.
- Chokoleti ikatha, tengerani supuni 1 ya mafuta a almond muzitsulo kenakake, kenaka mutengeke mu diski. Bwerezani kupanga ma diski 15.
- Lembani chotupa cha almond butterre pamwamba pa chokoleti choumitsa ndikuphimba ndi chokoleti chonse chosungunuka. Pukuta nsongazo ndi kukhudzana ndi mchere ndikubwerera ku furiji kuti muike.
Zakudya zowonjezera: pa 1 mini chokoleti (kutumikira 15): ~ 135 calories, 12 g mafuta, 4.5 g mafuta okwanira, 10 g zimagawidwe, 5 g shuga, 2 g nyuzi, 400mg sodium, 2 g mapuloteni
Bwanji Ngati Simukukonda Chokoleti?
Mwinamwake simuli mu chokoleti ndipo nthawi zambiri mumakhala ndi zokondeka, jellies, kapena maswiti ena a shuga pa holideyi. Ngati muli ndi matenda a shuga, izi ndi zina mwazoipa kwambiri zomwe muyenera kudya. Odzaza ndi shuga, mitundu yojambula komanso palibe china chilichonse, mitunduyi idzachititsa kuti shuga iwonjezeke mofulumira. Mmalo mowombera pa izi, mwinamwake mungadzipange nokha ndi wokondedwa wanu chakudya chapadera.
Malangizo Othandizira Kuti Mukhale Ochiritsika
- Onjezerani chakudya chamtundu, chia, hemp, mpendadzuwa, walnuts, amondi kapena mtedza wina kuti mupangitse mchere, mapuloteni, ndi Omega 3 mafuta acid
- Fufuzani maphikidwe pogwiritsa ntchito ufa wonse wa tirigu kapena ufa wa almond kuti mukhale ndi mchere wambiri, antioxidants, ndi mafuta abwino
- Sankhani zipatso zatsopano m'malo mwa odzola kapena mankhwala enaake kuti sweeten azichitira
> Zotsatira:
> Corti R, Flammer AJ, Hollenberg NK, Norman HK, Thomas LF. "Cocoa ndi matenda a mtima." Kudutsa . 2009; 119: 1433-1441.
> Kuwerengera kalori >. Froberries.
> Kuwerengera kalori >. Chokoleti cha mdima.