Thaum cov hnub so rau peb peb yeej paub tias dab tsi nyob rau hauv cov ntawv qhia: chocolate, chocolate, thiab ntau chocolate! Raws li peb hais rau kev sib ntsib rau hnub Christmas thiab ntaus nrog Hanukkah thiab Xyoo Tshiab festivities, koj twb yuav tsum tau koj sau ntawm chocolate chip ncuav qab zib, kub chocolate, truffles, thiab yule log ncuav mog qab zib. Nrog Valentine's Day xwb 51 hnub tom qab Christmas (koj puas ntseeg nws ?!), peb xam nws yog ib lub sijhawm zoo rau lub "Chocolate 101" lesson.
Xyoo, cov kws tshawb nrhiav tau tshawb xyuas qhov teebmeem ntawm kev noj qab haus huv ntawm qhov kev kho mob ntawm cov cua (ntawm chav kawm, thaum nws noj nyob hauv lub cev) thiab tau mus xaus rau qhov xaus hauv qab no: tsaus chocolate muaj ntau cov kev pabcuam kev noj qab haus huv. Peb yog cov kiv cua ntawm tsaus nti chocolate (thiab muaj txawm tias nws yog ib qho ntawm peb sab saum toj 10 superfoods), yog li ntawd peb tau sau ua ib daim ntawv teev cov kev pabcuam kev noj qab haus huv thiab cov kev ua cua kom txaus siab rau nws txoj kev ntshaw.
Qhov tseeb txog Antioxidants
Dark chocolate yog tsim los ntawm cocoa, hmoov av tawm ntawm cov cocoa hmoov uas yog zus hauv cov huab cua. Cocoa yog lub nplua nuj ntawm flavonoids, lawv cov epicatechins thiab procyanidins (sim hais cov npe peb zaug ceev ceev!). Cov flavonoids muaj ib pawg hu ua polyphenols thiab muaj zog antioxidants uas tiv thaiv koj lub hlwb los ntawm kev puas tsuaj. Kev tiv thaiv no tuaj yeem pab tiv thaiv kev laus, ntau hom mob cancer thiab txaus ntshai lub plawv thiab kab mob hauv lub plawv.
Lwm qhov chaw ntawm polyphenols muaj xws li liab caw, tshuaj yej, thiab txiv hmab txiv ntoo-cov xov xwm cia li zoo dua thiab zoo dua, txoj cai?
Qhov tseeb txog lub plawv mob
Dark Chocolate similarly muaj zoo los ntawm peb cov ticker. Cov kev tshawb fawb pom tau hais tias tsaus chocolate yuav pab tau kom lub cev muaj zog ntawm cov hlab ntsha tseem ceeb, uas yog tiv thaiv kom txhob muaj kev sib ceg txaus ntshai.
Zoo li cov kev tshawb fawb kuj pom tau hais tias tsaus qhob noom xim kasfes nce vasomotility (qhov txav ntawm cov ntshav) thiab tiv thaiv kev phom sij txaus ntshai. Tsis tas li ntawd, noj cov chocolate tsaus nti muaj peev xwm nce tus nqi ntawm HDL ("Cholesterol") hauv koj cov ntshav thaum tib lub sij hawm qis dua LDL ("Cholesterol phem").
Tam sim no, ib txhia ntawm koj yuav tsum xav, "Tsis chocolate muaj roj saturated?" Koj muaj cai-nws ua. Txawm tias ntau hom roj saturated tau txuam nrog kev mob plawv tsis zoo vim tias lawv tuaj yeem ua kom siab LDL thiab tag nrho cov roj cholesterol hauv cov ntshav, yog ib hom kev sib txawv hauv chocolate, stearic acid, tsis muaj cov teebmeem no. Thaum tshawb nrhiav hauv stearic acid tseem tab tom ua, nws yuav tsis yog ib qho ntawm cov roj khov "cov neeg phem." Nyob twj ywm!
Qhov tseeb txog kev muab kev pab cuam
Xav tau ntau dua? Dark chocolate yog ib qho zoo heev ntawm magnesium thiab tooj, muab 9 feem pua thiab 30 feem pua ntawm cov khoom noj uas pom zoo kom noj qab haus huv (RDA), raws li, tsuas yog 100-calorie qho.
Magnesium yog ib qho tseem ceeb rau kev siv hluav taws xob thiab protein synthesis, thiab tooj yuav tsum muaj rau kev loj hlob ntawm lub paj hlwb thiab cov metabolism hauv qabzib. Yog li, cov khoom noj uas muaj cov tshuaj zoo ntawm ob qho kev lag luam tseem ceeb rau peb kev noj qab haus huv.
Dark chocolate yog ib qho tseem ceeb ntawm cov hlau, potassium, thiab fiber ntau , yog li ... noj!
Yuav Ua Li Cas Rau Cov Mis Nyuj Haus?
Yog li, tam sim no peb tau ua dog dig ntawm Debbie Downer. Cov qhob noom xim kasfes tsis muaj tib qho kev noj qab haus huv perks li tsaus qhob noom xim kasfes. Muaj ntau yam xim dub nciab li ob zaug rau peb zaug ntawm cov cocoa li mis nyuj chocolate, thiab cov hmoov nplej no yog qhov tseem ceeb rau tag nrho cov ntawv kho mob. Yog li, mus rau ib tsos tsaus tsawv ntau yam feem ntau ntawm cov sij hawm.
Ib Choco-Ntau ntawm Muaj Peev Xwm
Xav tau kev lom zem ntau txoj hauv kev rau sab plhu sab nraud? Sim cov tswv yim no:
- Lauj xibnas ib qho ntawm cov xim tsaus qhob noom xim rau koj tom khw yuav khoom tom ntej! Nrhiav 70 feem pua lossis tshaj cacao mus sau ntau ntau ntawm cov kev pabcuam kev noj qab haus huv . Lus Cim: khaws qhov muag ntawm qhov ntau ntau; 1 ounce (txog qhov luaj li cas ntawm ib daim credit card) yog ib qho kev pab tsim nyog li ntawm 150 calorie ntau ntau.
- Tsis zoo siab rau lub txaj oatmeal, sib tov nyob hauv ib co cocoa hmoov. Txog li 1 mus rau 2 teaspoons ib ½ khob ntawm oats yog txhua yam koj xav tau.
- Rau koj tsev neeg noj hmo tom qab noj mov los yog hnav khaub ncaws, nplawm rau kuv cov Chocolate Fondue tsaus nti nrog Fresh Fruit. Vim tias tsaus nti chocolate thiab berries yog ob qhov chaw zoo ntawm polyphenols, koj yuav tau muab koj lub cev ib ob koob tshuaj antioxidant!
> Qhov chaw:
> Corti, R., Flammer, AJ, Hollenberg, NK & Luscher, TF (2009). Cocoa thiab plawv kev noj qab haus huv. Kev sib xyaw, 119, 1433 - 1441.
> Flammer, AJ, Hermann, F., Sudano, I., Spieker, L., Hermann, M., Cooper, KA, Serafini, M., Luscher, TF, Ruschitzka, F., Noll, G. & Corti, R. (2007). Dark chocolate improves coronary vasomotion thiab reduces platelet reactivity. Kev Kev, 116 (21), 2376-2382.
> Katz, DL, Doughty, K. & Ali, A. (2011). Cocoa thiab chocolate hauv tib neeg kev noj qab haus huv thiab kab mob. Antioxidants & Redox Signaling, 15 (10), 2779 - 2811.