Melemo e 7 e netefalitsoeng ea bophelo bo botle ba chokolete e lefifi

Litaba

• 1. E na le phepo e ntle haholo
• 2. Mohloli o matla oa li-antioxidants
• 3. E kanna ea Ntlafatsa Phallo ea Mali le khatello e tlase ea mali
• 4. E phahamisa HDL hape e Sireletsa LDL ho Ts'oaetso
• 5. E ka Fokotsa Likotsi Tsa Mafu a Pelo
• 6. E se eka U ka Sireletsa Letlalo la Hao Letsatsing
• 7. Na e ka Ntlafatsa Ts'ebetso ea Boko
• Ntlha ea Bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Chokolete e lefifi e tletse limatlafatsi tse ka amang bophelo ba hau hantle.

E entsoe ka peo ea sefate sa cocoa, ke o mong oa mehloli e metle ka ho fetisisa ea li-antioxidants lefatšeng.

Boithuto bo bonts'a hore chokolete e lefifi (eseng tsoekere e tsoekere) e ka ntlafatsa bophelo ba hau le ho theola menyetla ea lefu la pelo.

Sengoliloeng sena se lekola melemo e 7 ea bophelo bo botle ba chokolete e lefifi kapa cocoa e tšehetsoang ke mahlale.

1. E na le phepo e ntle haholo

Haeba u reka chokolete e boleng bo holimo e nang le cocoa e ngata, e hlile e na le phepo e ntle.

E na le fiber e ngata e qhibilihang 'me e na le liminerale.

Sebaka sa 100 gram ea chokolete e lefifi e nang le cocoa e 70-85% e na le (1):

• 11 dikgerama tsa fiber
• 67% ea RDI bakeng sa tšepe
• 58% ea RDI bakeng sa magnesium
• 89% ea RDI ea koporo
• 98% ea RDI bakeng sa mankanese
• E boetse e na le potasiamo e ngata, phosphorus, zinki le selenium

Ho joalo, ligrama tse 100 (li-ounise tse 3,5) ke chelete e ngata haholo eseng ntho eo u lokelang ho e ja letsatsi le letsatsi. Lisebelisoa tsena kaofela li boetse li na le likhalori tse 600 le tsoekere e lekanyelitsoeng.

Ka lebaka lena, chokolete e lefifi e sebelisoa hantle haholo ka teka-tekano.

Boemo ba acid e mafura ea cocoa le chokolete e lefifi le eona e ntle haholo. Mafura a tletse haholo ebile a na le monounsaturated, ka mafura a polyunsaturated.

E na le lintho tse khothatsang joaloka caffeine le theobromine, empa ha ho bonahale eka li tla u fa boroko bosiu kaha palo ea caffeine e nyane haholo ha e bapisoa le kofi.

Kakaretso Tsokolate e lefifi ea boleng bo phahameng e na le fiber, tšepe, magnesium, koporo, manganese le liminerale tse ling tse 'maloa.

2. Mohloli o matla oa li-antioxidants

ORAC e bolela "matla a matla a ho kenya moea oa oksijene." Ke tekanyo ea ts'ebetso ea antioxidant ea lijo.

Ha e le hantle, bafuputsi ba beha sehlopha sa li-radicals tse sa lefelloeng (tse mpe) khahlanong le sampole ea lijo mme ba bone hore na li-antioxidants lijong li ka "silafatsa" li-radicals hantle hakae.

Bohlokoa ba likokoana-hloko ba litekanyetso tsa ORAC boa belaelloa, hobane bo lekantsoe ka har'a tube ea teko mme e kanna ea se be le phello e ts'oanang 'meleng.

Leha ho le joalo, ho bohlokoa ho bolela hore linaoa tse tala, tse sa sebetsoang tsa cocoa ke tse ling tsa lijo tse nang le lintlha tse holimo tse lekiloeng.

Chokolete e lefifi e laoloa ke metsoako ea li-bioloji e sebetsang 'me e sebetsa joalo ka li-antioxidants. Tsena li kenyelletsa polyphenols, flavanols le katekine, hara tse ling.

Phuputso e 'ngoe e bontšitse hore cocoa le chokolete e lefifi li na le tšebetso e ngata ea antioxidant, polyphenols le flavanols ho feta litholoana tse ling tse lekiloeng, tse neng li kenyelletsa li-blueberries le monokotšoai oa acai (2).

Kakaretso Cocoa le chokolete e lefifi li na le li-antioxidants tse ngata tse matla. Ebile, li na le tsela e fetang lijo tse ling tse ngata.

3. E kanna ea Ntlafatsa Phallo ea Mali le khatello e tlase ea mali

Li-flavanols tse tsokolate e lefifi li ka tsosa endothelium, lera la methapo, ho hlahisa nitric oxide (NO) ().

O mong oa mesebetsi ea NO ke ho romella matšoao methapong hore e phomole, e fokotsang khanyetso ea phallo ea mali mme ka hona e fokotsa khatello ea mali.

Liphuputso tse ngata tse laoloang li bonts'a hore cocoa le chokolete e lefifi li ka ntlafatsa phallo ea mali le khatello e tlase ea mali, leha litlamorao e le tse bobebe (,,,).

Leha ho le joalo, phuputso e 'ngoe ho batho ba nang le khatello e phahameng ea mali ha ea ka ea bontša letho, kahoo nka tsena tsohle ka thollo ea letsoai ().

Kakaretso Metsoako e kopantsoeng ea cocoa e ka ntlafatsa phallo ea mali methapong mme ea baka phokotso e nyane empa e le ea bohlokoa ea khatello ea mali.

4. E phahamisa HDL hape e Sireletsa LDL ho Ts'oaetso

Ho sebelisa chokolete e lefifi ho ka ntlafatsa lisosa tse 'maloa tsa bohlokoa tsa kotsi ea lefu la pelo.

Phuputsong e laoloang, phofo ea cocoa e fumanoe e fokotsa haholo k'holeseterole ea LDL ho banna. E boetse e ekelitse HDL mme ea theola LDL e felletseng bakeng sa ba nang le "cholesterol" e phahameng.

LDL e nang le oksijene e bolela hore LDL ("cholesterol" e "mpe" e sebelisitse ka radicals mahala.

Sena se etsa hore karoloana ea LDL ka boeona e sebetse hape e khone ho senya lisele tse ling, joalo ka lesela la methapo e ka pelong ea hau.

Hoa utloahala hore cocoa e theola LDL e nang le oxidized. E na le li-antioxidants tse ngata tse matla tse kenang maling le ho sireletsa lipoprotein khahlanong le tšenyo ea oxidative (,,).

Tsokolate e lefifi e ka fokotsa ho hanyetsa insulin, e leng lebaka le leng le tloaelehileng la kotsi bakeng sa mafu a mangata a kang lefu la pelo le lefu la tsoekere (,).

Kakaretso Tsokolate e lefifi e ntlafatsa lisosa tse 'maloa tsa bohlokoa tsa kotsi ea mafu. E fokotsa ts'oaetso ea LDL ts'enyo ea oxidative ha e ntse e eketsa HDL le ho ntlafatsa kutloisiso ea insulin.

5. E ka Fokotsa Likotsi Tsa Mafu a Pelo

Metsoako e tsokolate e lefifi e bonahala e le ts'ireletso e kholo khahlano le ho kenella ha LDL.

Kamora nako e telele, sena se lokela ho baka hore cholesterol e fokotsehe haholo methapong, e leng se hlahisang kotsi e tlase ea lefu la pelo

Ebile, lithuto tse 'maloa tsa nako e telele tsa ho shebella li bontša ntlafatso e kholo.

Phuputsong ea banna ba tsofetseng ba 470, cocoa e fumanoe e fokotsa menyetla ea lefu ka lebaka la lefu la pelo ka ho theola 50% nakong ea lilemo tse 15 ().

Phuputso e 'ngoe e senotse hore ho ja chokolete makhetlo a mabeli kapa a fetang ka beke ho theotse menyetla ea ho ba le lejoe la calcified methapong ka 32%. Ho ja chokolete khafetsa ho ne ho se na phello ().

Phuputso e 'ngoe e bontšitse hore ho ja chokolete e lefifi makhetlo a fetang a 5 ka beke ho theotse menyetla ea lefu la pelo ka 57% ().

Ehlile, lithuto tsena tse tharo ke lithuto tsa ho shebella, kahoo li ke ke tsa paka hore e ne e le chokolete e fokotsang kotsi.

Leha ho le joalo, kaha ts'ebetso ea likokoana-hloko e tsejoa (khatello e tlase ea mali le LDL e nang le oxidized), hoa utloahala hore ho ja chokolete e lefifi khafetsa ho ka fokotsa kotsi ea lefu la pelo.

Kakaretso Liphuputso tse shebiloeng li bonts'a phokotso e kholo ea kotsi ea lefu la pelo hara ba jang chokolete e ngata.

6. E se eka U ka Sireletsa Letlalo la Hao Letsatsing

Metsoako ea bioactive ka chokolete e lefifi le eona e ka ba ntle letlalong la hao.

Li-flavonol li ka sireletsa khahlanong le tšenyo ea letsatsi, tsa ntlafatsa phallo ea mali letlalong le ho eketsa lets'oao la letlalo le metsi ().

Tekanyo e fokolang ea erythemal (MED) ke bonyane ba mahlaseli a UVB a hlokahalang ho baka bofubelu letlalong lihora tse 24 kamora ho pepeseha.

Phuputsong e le 'ngoe ea batho ba 30, MED e imenne habeli kamora ho ja chokolete e lefifi e phahameng ho li-flavanols bakeng sa libeke tse 12 ().

Haeba u ntse u rera ho ea phomolong lebopong, nahana ka ho kenya chokolete e lefifi libeke le likhoeli tse fetileng.

Kakaretso Liphuputso li bonts'a hore li-flavanols tse tsoang cocoa li ka ntlafatsa phallo ea mali letlalong le ho e sireletsa tšenyo ea letsatsi.

7. Na e ka Ntlafatsa Ts'ebetso ea Boko

Litaba tse monate ha li e-s'o fele. Tsokolate e lefifi le eona e ka ntlafatsa tšebetso ea boko ba hau.

Phuputso e 'ngoe ea baithaopi ba phetseng hantle e bontšitse hore ho ja cocoa e phahameng-flavanol ka matsatsi a mahlano ho ntlafalitse phallo ea mali bokong ().

Cocoa le eona e ka ntlafatsa ts'ebetso ea ts'ebetso ho batho ba tsofetseng ba nang le ho holofala kelellong. E kanna ea ntlafatsa ho bua ka mokhoa o phollatsi le lisosa tse 'maloa tsa likotsi tsa mafu, hape ().

Ntle le moo, cocoa e na le lintho tse hlasimollang joalo ka caffeine le theobromine, e ka bang lebaka la mantlha la hore e ka ntlafatsa ts'ebetso ea boko nakong e khuts'oane ().

Kakaretso Cocoa kapa chokolete e lefifi e ka ntlafatsa ts'ebetso ea boko ka ho eketsa phallo ea mali. E na le li-stimulants tse kang caffeine le theobromine.

Ntlha ea Bohlokoa

Ho na le bopaki bo bongata ba hore cocoa e ka fana ka melemo e matla ea bophelo bo botle, haholo-holo e itšireletsa mafung a pelo.

Ehlile, sena ha se bolele hore o lokela ho tsoa le ho ja chokolete e ngata letsatsi le leng le le leng. E ntse e jere lik'halori ebile ho bonolo ho e ja ho tlōla.

Mohlomong e-ba le lisekoere kapa tse peli kamora lijo tsa mantsiboea 'me u leke ho li natefisa. Haeba u batla melemo ea cocoa ntle le likhalori tse chokolete, nahana ka ho etsa cocoa e chesang ntle le tranelate kapa tsoekere.

Hape hlokomela hore chokolete e ngata 'marakeng ha e na bophelo bo botle.

Khetha lintho tsa boleng bo botle - chokolete e lefifi e nang le 70% kapa e phahameng ea cocoa. U kanna ua batla ho sheba tataiso ena ea hore na u ka fumana chokolete e lefifi e ntle ka ho fetisisa joang.

Chokolete e lefifi hangata e na le tsoekere, empa boholo ba eona hangata bo bonyenyane mme chokolete e fifetse, tsoekere e tlase e tla ba le eona.

Tsokolate ke e 'ngoe ea lijo tse' maloa tse latsoang li hlolla ha li ntse li fana ka melemo e mengata ea bophelo bo botle.

U ka reka chokolete e lefifi mabenkeleng a lehae kapa inthaneteng.