Na Lebese la Tsokolate le Molemo ho Uena, Kapa le Mpe?

Litaba

• Re ruile limatlafatsi
• E molemo ho bophelo bo botle ba masapo
• E kanna ea u thusa ho fola ho ikoetlisa
• Ho theoha ha lebese la chokolete
• Re ruile tsoekere e eketsehileng
• Ha se motho e mong le e mong ea ka e mamellang
• E ka eketsa menyetla ea mafu a itseng
• E ka tlatsetsa lefung la pelo
• E kanna ea hokahanngoa le mofetše o itseng
• Na u lokela ho noa lebese la chokolete?
• Ntlha ea bohlokoa

Lebese la tsokolate ke lebese leo hangata le natefisitsoeng ka cocoa le tsoekere.

Leha mefuta ea nondairy e le teng, sengoloa sena se shebile lebese la chokolete le entsoeng ka lebese la khomo.

Hangata e khothalletsoa e le mokhoa o motle oa ho hlaphoheloa boikoetlisong le mokhoa o mong o motle oa lebese la khomo le tloaelehileng ha o leka ho eketsa khalsiamo ea bana le vithamine D ea bana.

Leha ho le joalo, batho ba bangata baa ipotsa hore na ebe tsoekere e ngata ea lebese le tsoekere e koahetse boleng ba phepo ea eona.

Sengoliloeng sena se lekola hore na lebese la chokolete le hantle kapa le fosahetse bophelong ba hau.

Re ruile limatlafatsi

Lebese la chokolete ka kakaretso le etsoa ka ho kopanya lebese la khomo le cocoa le lintho tse tsoekere tse kang tsoekere kapa sirapo ea poone e phahameng-fructose.

E ruile ka li-carbs le li- calories ho feta lebese le sa tsoekere empa ho seng joalo e na le maemo a tšoanang a limatlafatsi. Ho ipapisitse le mofuta, senoelo se le seng (240 ml) sa lebese la chokolete se fana ka ():

• Lik'halori: 180–211
• Liprotheine: 8 dikgerama
• Li-carb: 26-32 dikgerama
• Tsoekere: 11-17 dikgerama
• Mafura: 2.5-9 dikgerama
• Khalsiamo: 28% ea Reference Daily Intake (RDI)
• Vithamine D: 25% ea RDI
• Riboflavin: 24% ea RDI
• Potasiamo: 12% ea RDI
• Phosphorus: 25% ea RDI

Lebese la tsokolate le boetse le na le zinki, selenium, iodine, magnesium le livithamine A, B1, B6, B12.

Lebese le nkoa e le protheine e felletseng - ho bolelang hore e fana ka liasiti tse 'ne tsa bohlokoa tsa' mele oa hau tse hlokahalang 'meleng oa hau.

E ruile haholo-holo ka leucine, e bonahalang e le amino acid e amehang haholo ho aheng le ho boloka mesifa e matla (,,,).

Lebese le boetse le ruile conjugated linoleic acid (CLA), mofuta oa mafura a omega-6 a fumanoang nameng le lebeseng, haholo-holo ho tsoa liphoofolong tse fepehileng ka joang. Liphuputso tse ling li bontša hore CLA e ka fana ka melemo e fokolang ea boima ba 'mele - leha lithuto tsohle li sa lumellane (,,).

Ka lehlakoreng le leng, hobane e tsoekere, lebese la chokolete le na le tsoekere e fetang makhetlo a 1.5-2 ho feta lebese la khomo le sa tsoekere ().

Boholo ba balaoli ba tsa bophelo bo botle ba khothaletsa ho fokotsa tsoekere e ka tlase ho 5-10% ea khalori ea hau ea letsatsi le letsatsi - kapa ka tlase ho likhabapo tse 10 tsa tsoekere e ekelitsoeng ka letsatsi bakeng sa motho e moholo ea tloaelehileng.

Senoelo se le seng (240 ml) sa lebese la chokolete se ka ba le likhabapo tse 3 tsa tsoekere e ekelitsoeng. Kahoo ho noa haholo ho ka etsa hore o fete khothaletso ena (,).

Lebese la tsokolate le ka u fa limatlafatsi tse tšoanang tse fumanoang lebeseng la khomo le tloaelehileng. Leha ho le joalo, e boetse e na le likhalori tse ngata le tsoekere e fetang makhetlo a 1.5-2 ho feta lebese la khomo le sa tsoekere.

E molemo ho bophelo bo botle ba masapo

Lebese la chokolete le na le khalsiamo e ngata - e leng sesebelisoa sa mantlha se fumanehang masapong a hau.

Lebese ke mohloli o moholo ka ho fetisisa oa khalsiamo ea lijo United States le Canada - e fanang ka karolo ea 72% ea phepelo ea calcium ea letsatsi le letsatsi ea motho. Tse setseng li tsoa meroho, lithollo, linaoa, litholoana, nama, likhoho, tlhapi le mahe ().

K'halsiamo e ka lebeseng e ka monyeha habonolo. Bafuputsi ba lumela hore lena ekaba lebaka le ka sehloohong la hore lebese le kopane khafetsa le nts'etsopele ea masapo a matla ho bana le bacha ().

Lebese le boetse le na le protheine le phosphorus, hape le matlafatsoa hangata ka vithamine D - tseo kaofela e leng limatlafatsi tse ling tsa bohlokoa bakeng sa ho aha le ho boloka masapo le meno a matla (,,).

Sena se ka hlalosa hore na hobaneng liphuputso tse ngata li hokahanya tšebeliso ea lebese le lihlahisoa tsa lebese ho fokotsa likotsi tsa ho robeha ha mafu le mafu a masapo, joalo ka lefu la masapo - haholoholo ho batho ba baholo (,,).

Ho boletse joalo, limatlafatsi tsena ha se tsa lebese feela. Lijo tse ling tse nang le calcium tse ngata li kenyelletsa linaoa, linate, lipeo, limela tsa leoatleng, meroho e makhasi, molasses ea blackstrap le mefuta e meng ea tofu.

Lijo tse 'maloa li boetse li matlafalitsoe ka calcium le vithamine D, ho kenyeletsoa mefuta e meng ea lijo-thollo le lero, hammoho le limilk le limela tse ling tsa semela.

Lebese le na le calcium, protheine, phosphorus le vithamine D. Lijo tse ngata li thusa ho haha ​​le ho boloka masapo a matla ebile li ka sireletsa masapo a hao ha u ntse u tsofala.

E kanna ea u thusa ho fola ho ikoetlisa

Lebese la chokolete le ka thusa mesifa ea hau hore e fole kamora ho ikoetlisa ho boima.

Ke hobane lino tse nang le li-carbs le liprotheine li sebetsa hantle haholo ho tlatseng tsoekere, maro le li-electrolyte tse lahlehileng nakong ea boikoetliso ().

Sena se ka hlalosa hore na hobaneng lebese la chokolete hangata le khothalletsoa e le seno se seholo sa ho hlaphoheloa. Seo se boletse hore lithuto tse ngata tse bonts'ang melemo li etsoa ho baatlelete bao ho ikoetlisa hangata ho leng matla le ho feta khafetsa ho feta boikoetliso bo tloaelehileng.

Ka lebaka la sena, ha ho tsejoe hantle hore na ke bo-mang bao e seng baatlelete ba ruang molemo ka ho noa lebese la chokolete ho hlaphoheloa ho tsoa boithapollo (,).

Ho feta moo, melemo ha e felle feela lebese la chokolete.

Tlhahlobo ea lithuto tse 12 e tlalehile hore lebese la chokolete le ne le sa sebetse ho feta lino tse ling tsa carb le protheine ho ntlafatsa matšoao a kamora ho ikoetlisa, joalo ka serum lactate le serum creatine kinase (CK) ().

Ka hona, smoothie e entsoeng ka maiketsetso - kapa lijo tse ling tse leka-lekaneng kapa lijo tse bobebe - li kanna tsa atleha ho thusa mesifa ea hau hore e hlaphoheloe ha u ntse u ikoetlisa ha e ntse e na le phepo e ntle.

Lebese la tsokolate le fana ka motsoako oa protheine le carbs tse ka thusang ho matlafatsa bokhoni ba 'mele oa hau oa ho hlaphoheloa kamora ho ikoetlisa. Leha ho le joalo, lijo tse nang le phepo e nepahetseng kapa lijo tse bobebe li kanna tsa ba le phepo e ntle hape ea sebetsa ka ho lekana.

Ho theoha ha lebese la chokolete

Ho noa lebese la chokolete khafetsa ho ka ba le liphokotso tse 'maloa.

Re ruile tsoekere e eketsehileng

Ka tloaelo, halofo ea li-carb tse fumanoang ka lebeseng la chokolete li tsoa ho tsoekere e ekelitsoeng. Lihlahisoa tse ling li sebelisa sirapo ea poone ea high-fructose (HFCS), mofuta oa senatefatso se hokahantsoeng le botenya le lefu la tsoekere ().

Boholo ba balaoli ba tsa bophelo bo botle ba khothaletsa batho ba baholo le bana ho lekanyetsa ho ja ha bona tsoekere e eketsehileng.

Mohlala, American Heart Association (AHA) e khothaletsa hore basali le bana ba je likhalori tse ka tlase ho 100 - kapa likhabapo tse 6 tsa tsoekere e ekelitsoeng ka letsatsi athe banna ba lokela ho ikemisetsa likhalori tse ka tlase ho 150 kapa likhabapo tse 9 ka letsatsi ().

Senoelo se le seng (240 ml) sa lebese la chokolete ka kakaretso se na le ligrama tse 11-17 tsa tsoekere e ekelitsoeng - likhabapo tse ka bang 3-4. Seo se se se fihlile ho karolo ea boraro ea monna ea tloaelehileng le ho feta halofo ea moeli o kaholimo oa basali le bana ().

Ho noa tsoekere e eketsehileng ho amana le ho nona le kotsi e kholo ea maemo a sa foleng, joalo ka lefu la tsoekere la mofuta oa 2, lefu la pelo esita le mefuta e meng ea mofetše (,,,).

Lijo tse nang le tsoekere e ekelitsoeng li boetse li amahanngoa le makhopho, meno a meno, le kotsi e kholo ea khatello ea maikutlo (,,).

Ha se motho e mong le e mong ea ka e mamellang

Lebese la tsokolate le na le lactose, tsoekere ea tlhaho e fumanoang lebeseng le lihlahisoa tse ling tsa lebese.

Batho ba bangata lefats'eng ka bophara ba sitoa ho cheka lactose le ho ba le khase, cramping, kapa letshollo neng kapa neng ha lebese le jeoa (30,).

Ho feta moo, batho ba bang ba alejiki le lebese kapa ba ba le lesokolla le sa foleng ha ba e noa. Sena se tloaelehile haholo ho bana ba banyane ho feta ho batho ba baholo (,).

Lebese la tsokolate le na le tsoekere e ngata le lactose, protheine eo batho ba bangata ba sitoang ho e sila. Mefuta e fapaneng ea lebese le eona e atile - haholo-holo ho bana ba banyenyane.

E ka eketsa menyetla ea mafu a itseng

Lebese la tsokolate le ka eketsa menyetla ea maemo a itseng, a kang lefu la pelo le mefuta e meng ea mofetše.

E ka tlatsetsa lefung la pelo

Lebese la chokolete le na le mafura a mangata 'me le tsoekere e ekelitsoeng, e ka amang bophelo ba pelo hampe.

Mohlala, lipatlisiso li bonts'a hore ho ja 17-21% ea likhalori tse tsoang tsoekere e ekelitsoeng ho ka eketsa menyetla ea lefu la pelo ka 38%, ha ho bapisoa le ho ja likhalori tse ka tlase ho 8% ho tsoa tsoekere e ekelitsoeng ().

Ho feta moo, ho fumanoe tsoekere e eketsang kotsi ea lefu la pelo ho bana ka ho eketsa ho ja lik'halori le mafura a 'mele. E boetse e phahamisa maemo a kotsi a lefu la pelo, joalo ka li-cholesterol tsa LDL (tse mpe) le maemo a triglyceride ().

Leha bo-rasaense ba bang ba se ba qalile ho belaella karolo ea mafura a mangata mafung a pelo, litsebi tse ngata lia lumela hore ho ja haholo mofuteng ona oa mafura ho eketsa likotsi tsa lefu la pelo. ().

Ntle le moo, lipatlisiso li bonts'a hore ho tlosa mafura a mangata ka mafura a mang ho ka ba molemo ho bophelo ba pelo ea hau ().

Mohlala, phuputso ea lilemo tse 20 e tlalehile hore ho tlosa mafura a lebese ka palo e lekanang ea mafura a polyunsaturated - a fumanoang lijong tse joalo ka litlhapi tse mafura le linate - ho fokotsa kotsi ea lefu la pelo ka 24% ().

Ka mokhoa o ts'oanang, phuputso e 'ngoe e kholo e hlokometse hore ho tlosa likhalori tse ka tlase ho 1% ho tsoa mafura a mangata ka boholo bo lekanang ba likhalori tse tsoang mafura a sa lekanyetsoang, lithollo tse felletseng kapa liprotheine tsa limela li ka fokotsa kotsi ea lefu la pelo ka 5-8% ().

E kanna ea hokahanngoa le mofetše o itseng

Maemong a mang, lijo tse nang le lebese le lihlahisoa tse ling tsa lebese li hokahantsoe le kotsi e eketsehileng ea mefuta e meng ea mofets'e.

Mohlala, tlhahlobo ea haufinyane ea lithuto tse 11 ho batho ba fetang 700,000, e fumane hore banna ba nang le lebese le phahameng haholo - haholoholo lebese le felletseng - ba kanna ba ba le monyetla oa makhetlo a 1.5 ho shoa ke mofets'e oa senya.

Ka mokhoa o ts'oanang, tlhahlobo e 'ngoe ea morao-rao ea lithuto tse 34 e hokahantseng tšebeliso ea lebese le kotsi e kholo ea 20% ea mofetše oa mala ().

Leha ho le joalo, lithuto tse ling li hlokometse hore ha ho na kamano lipakeng tsa ho noa lebese le kotsi ea mofetše. Maemong a mang, lebese le bile le bonahala le fana ka litlamorao tse nyane khahlanong le kankere ea 'mala, senya, sefuba, pancreatic, ovari le matšoafo (,,).

Ho feta moo, lijo tse nang le tsoekere e eketsehileng li 'nile tsa amahanngoa le kotsi e eketsehileng ea kankere e meng e kenyeletsang mofetše oa' metso le mofetše oa pleura, lera le koahelang matšoafo ().

Le ha lipatlisiso tse ling li bontša hore mefuta e meng ea lebese e ka eketsa kotsi ea mofets'e o itseng, lithuto tse ling tse hlahlobang mekhatlo ena lia hlokahala pele ho etsoa liqeto tse matla.

Lebese la chokolete le na le tsoekere e eketsehileng mme e ka eketsa menyetla ea hau ea maemo a fapaneng, ho kenyeletsoa lefu la pelo le mofetše o itseng. Leha ho le joalo, lipatlisiso ha li felle.

Na u lokela ho noa lebese la chokolete?

Lebese la tsokolate le fana ka limatlafatsi tsa bohlokoa - joalo ka calcium, protheine le vithamine D - tse ka thusang bophelo bo botle. Leha ho le joalo, e na le lik’hilojule tse ngata le tsoekere e ekelitsoeng, e ka tlatsetsang ho nona ’me e ka eketsa kotsi ea mafu a itseng a sa foleng.

Ho noa lebese la chokolete ho lokela ho hlahlojoa ka hloko ho bana. Ho hongata haholo ho ka tlatsetsa botenya, masoba le litaba tse ling tsa bophelo bo botle ho bana (,).

Le ha lebese la chokolete e le seno se monate, se lokela ho nkoa e le lijo tse tsoekere ho feta seno sa bana le batho ba baholo ka ho tšoana.

Lebese la tsokolate le na le lik'hilojule tse ngata ebile le tsoekere e ekelitsoeng mme le lokela ho jeoa ka tekano.

Ntlha ea bohlokoa

Lebese la tsokolate le fana ka limatlafatsi tse tšoanang le lebese la khomo empa le paka tekanyo e phahameng ea tsoekere e ekelitsoeng.

Seno sena se ka u fa mesifa le masapo - empa se ka ts'ehetsa maemo a kang lefu la pelo ho batho ba baholo le botenya ho bana ka lebaka la tsoekere.

Ka hona, lebese la chokolete le natefeloa haholo ka mokhoa o itekanetseng e le pheko ea nako le nako ho fapana le ho e ja letsatsi le letsatsi.