11 Melemo ea bophelo bo botle le phepo e nepahetseng ea phofo ea cocoa

Litaba

• 1. Re ruile ka Polyphenols e fanang ka melemo e 'maloa ea bophelo bo botle
• 2. E kanna ea fokotsa khatello e phahameng ea mali ka ho ntlafatsa maemo a Nitric oxide
• 3. E ka fokotsa kotsi ea lefu la pelo le setorouku
• 4. Polyphenols Ntlafatsa Phallo ea Mali ho Sebetsa sa Hao le Mosebetsi oa Boko
• 5. E kanna ea ntlafatsa Maemo le Matšoao a ho Tepella Maikutlong ka Mekhoa e fapaneng
• 6. Flavanols e ka Ntlafatsa Matšoao a Mofuta oa 2 oa Lefu la tsoekere
• 7. Mots'eanong o ka Thusa Taolo ea Boima ka Litsela Tse Ngata Tse Makatsang
• 8. E kanna ea ba le thepa ea ts'ireletso ea mofets'e
• 9. Theobromine le Theophylline Contents li ka thusa batho ba nang le asma
• 10. Thepa e thibelang likokoana-hloko le ea 'mele ea ho itšireletsa mafung e ka' na ea u tsoela molemo ka meno le letlalo
• 11. Ho bonolo ho e kenyelletsa lijong tsa hau
• Ntlha ea Bohlokoa

Ho nahanoa hore cocoa e sebelisitsoe pele ke tsoelo-pele ea Bamaya ba Amerika Bohareng.

E ile ea tsebisoa Europe ke bahlōli ba Spain lekholong la bo16 la lilemo mme kapele ea tsebahala e le moriana o khothalletsang bophelo bo botle.

Cocoa phofo e entsoe ka ho silila linaoa tsa cocoa le ho tlosa mafura kapa cocoa botoro.

Kajeno cocoa e tsebahala haholo ka karolo eo e nang le eona tlhahiso ea chokolete. Leha ho le joalo, lipatlisiso tsa sejoale-joale li senotse hore ka 'nete e na le metsoako ea bohlokoa e ka thusang bophelo ba hau.

Mona ke melemo e 11 ea phepo ea cocoa.

1. Re ruile ka Polyphenols e fanang ka melemo e 'maloa ea bophelo bo botle

Li-polyphenols li na le li-antioxidants tsa tlhaho tse fumanehang lijong tse kang litholoana, meroho, tee, chokolete le veine.

Li hokahantsoe le melemo e mengata ea bophelo bo botle, ho kenyelletsa ho fokotsa ho ruruha, phallo e ntle ea mali, khatello e tlase ea mali le "cholesterol" e ntlafetseng le maemo a tsoekere maling.

Cocoa ke o mong oa mehloli e ruileng ka ho fetisisa ea li-polyphenols. E tletse haholo-holo ka li-flavanols, tse nang le litlamorao tse matla tsa antioxidant le anti-inflammatory.

Leha ho le joalo, ho sebetsa le ho futhumatsa cocoa ho ka etsa hore e lahleheloe ke thepa ea eona e molemo. E boetse e phekoloa hangata ka alkaline ho fokotsa ho baba, e leng ho hlahisang ho fokotseha ha 60% ea li-flavanol ().

Kahoo le ha cocoa e le mohloli o motle oa li-polyphenol, ha se lihlahisoa tsohle tse nang le cocoa tse tla fana ka melemo e tšoanang.

Kakaretso Cocoa e na le li-polyphenol tse ngata, tse nang le melemo e mengata ea bophelo bo botle, ho kenyelletsa ho fokotsa ho ruruha le maemo a ntlafetseng a k'holeseterole. Leha ho le joalo, ho sebetsana le cocoa ka chokolete kapa lihlahisoa tse ling ho ka fokotsa boleng ba polyphenol haholo.

2. E kanna ea fokotsa khatello e phahameng ea mali ka ho ntlafatsa maemo a Nitric oxide

Cocoa, ka bobeli e le phofshoana ebile e le ka tsokolate e lefifi, e ka thusa ho theola khatello ea mali ().

Phello ena e ile ea bonoa ka lekhetlo la pele lihlekehlekeng tse noang cocoa tsa batho ba Amerika Bohareng, ba neng ba na le khatello e tlase haholo ea mali ho feta beng ka bona ba sa noeng cocoa ("mainland").

Li-flavanols tse cocoa ho nahanoa hore li ntlafatsa maemo a nitric oxide maling, a ka ntlafatsang ts'ebetso ea methapo ea hau ea mali le ho fokotsa khatello ea mali (,).

Tlhahlobo e le 'ngoe e hlahlobile liteko tse 35 tse faneng ka bakuli li-ounces tse 0,05-3.7 (ligrata tse 1.4-105) tsa lihlahisoa tsa cocoa, kapa tse ka bang 30-1218 mg tsa flavanols. E fumane hore cocoa e hlahisitse phokotso e nyane empa e le bohlokoa ea 2 mmHg khatello ea mali.

Ntle le moo, phello e bile kholo ho batho ba seng ba ntse ba e-na le khatello e phahameng ea mali ho feta ba se nang eona le ho batho ba baholo ha ba bapisoa le bacha ().

Leha ho le joalo, ho bohlokoa ho hopola hore ts'ebetso e fokotsa haholo palo ea li-flavanols, ka hona litlamorao tse kholo li ke ke tsa bonoa ho tsoa bareng e tloaelehileng ea chokolete.

Kakaretso Liphuputso li senola hore cocoa e na le li-flavanols tse ngata, tse fokotsang khatello ea mali ka ho ntlafatsa maemo a nitric oxide le methapo ea mali. Cocoa e nang le lipakeng tsa 30-1,218 mg ea flavanols e ka fokotsa khatello ea mali ka karolelano ea 2 mmHg.

3. E ka fokotsa kotsi ea lefu la pelo le setorouku

Ntle le ho fokotsa khatello ea mali, ho bonahala eka cocoa e na le litšobotsi tse ling tse ka fokotsang kotsi ea ts'oaetso ea pelo le stroke (,,).

Cocoa e nang le Flavanol e ntlafatsa boemo ba nitric oxide maling a hau, e nolofatsang le ho nolofatsa methapo ea hau le methapo ea mali le ho ntlafatsa phallo ea mali (,).

Ho feta moo, cocoa e fumanoe e fokotsa "cholesterol" e "mpe", e na le phello ea mali e ts'oanang le aspirin, e ntlafatsa tsoekere ea mali le ho fokotsa ho ruruha (,,).

Thepa ena e hokahantsoe le kotsi e tlase ea tlhaselo ea pelo, ho hloleha ha pelo le stroke (,,,).

Tlhahlobo ea lithuto tse robong ho batho ba 157,809 e fumane hore ts'ebeliso e phahameng ea chokolete e amahanngoa le kotsi e tlase haholo ea lefu la pelo, stroke le lefu ().

Liphuputso tse peli tsa Sweden li fumane hore ts'oaetso ea chokolete e hokahantsoe le sekhahla se tlase sa ho hloleha ha pelo ka tekanyetso ea ts'oaetso e le 'ngoe ea ligrama tse 19-30 ho ea ho tse 30 ka tsokolate ka letsatsi, empa phello e ne e sa bonoe ha ho sebelisoa chelete e ngata ( ,).

Liphetho tsena li fana ka maikutlo a hore ts'ebeliso ea khafetsa ea chokolete e nang le cocoa e ngata e ka ba le melemo e sirelletsang pelo ea hau.

Kakaretso Cocoa e ka ntlafatsa phallo ea mali le ho fokotsa k'holeseterole. Ho ja chokolete e le 'ngoe feela ka letsatsi ho ka fokotsa menyetla ea ho hlaseloa ke pelo, ho hloleha ha pelo le stroke.

4. Polyphenols Ntlafatsa Phallo ea Mali ho Sebetsa sa Hao le Mosebetsi oa Boko

Liphuputso tse 'maloa li fumane hore li-polyphenol, joalo ka tse cocoa, li ka fokotsa menyetla ea mafu a methapo ka ho ntlafatsa ts'ebetso ea boko le phallo ea mali.

Flavanols e ka tšela tšitiso ea mali le bokong mme ea kenella litseleng tsa biochemical tse hlahisang li-neuron le limolek'hule tsa bohlokoa molemong oa ts'ebetso ea boko ba hau.

Ntle le moo, li-flavanols li susumetsa tlhahiso ea nitric oxide, e thobang mesifa ea methapo ea hau ea mali, e ntlafatsa phallo ea mali le phepelo ea mali bokong ba hau (,).

Phuputso ea libeke tse peli ho batho ba baholo ba 34 ba fuoeng cocoa e phahameng-flavanol e fumane phallo ea mali bokong e eketsehile ka 8% kamora beke e le 'ngoe le 10% kamora libeke tse peli ().

Liphuputso tse ling li fana ka maikutlo a hore ho ja cocoa flavanols letsatsi le letsatsi ho ka ntlafatsa ts'ebetso ea kelello ho batho ba nang le bokooa ba kelello le ba se nang bokooa ba kelello (,,).

Liphuputso tsena li bonts'a karolo e ntle ea cocoa ho bophelo bo botle ba boko le litlamorao tse ka bang teng ho mafu a methapo ea pelo joalo ka Alzheimer's le Parkinson. Leha ho le joalo, lipatlisiso tse ling lia hlokahala.

Kakaretso Flavanols ka cocoa e ka ts'ehetsa tlhahiso ea methapo ea kutlo, ts'ebetso ea boko le ho ntlafatsa phallo ea mali le phepelo ea lisele tsa boko. Ba kanna ba ba le karolo ho thibeleng ho holofala ha boko ho amanang le lilemo, joalo ka lefu la Alzheimer's, empa lipatlisiso tse ling lia hlokahala.

5. E kanna ea ntlafatsa Maemo le Matšoao a ho Tepella Maikutlong ka Mekhoa e fapaneng

Ntle le phello e ntle ea cocoa ho holofaleng kelellong ho amanang le lilemo, phello ea eona bokong e kanna ea ntlafatsa maikutlo le matšoao a khatello ea maikutlo ().

Litholoana tse ntle maikutlong li ka bakoa ke li-cocoa flavanols, phetoho ea tryptophan ho ea ho maemo a tlhaho a tsitsisang serotonin, kahare ea eona ea caffeine kapa monyaka feela oa ho ja chokolete (,,).

Phuputso e 'ngoe mabapi le ts'ebeliso ea chokolete le khatello ea maikutlo ho basali ba baimana e fumane hore ho ja chokolete khafetsa ho amana le khatello ea maikutlo e fokotsehileng le maikutlo a ntlafetseng ho masea ().

Ntle le moo, phuputso e 'ngoe e fumane hore ho noa cocoa e nang le polyphenol e ngata ho ntlafalitse khutso le khotsofalo ().

Ntle le moo, phuputso ho banna ba baholo e bontšitse hore ho ja chokolete ho hokahane le bophelo bo ntlafetseng ka kakaretso le bophelo bo botle ba kelello ().

Ha liphetho tsa lithuto tsena tsa pele li ts'episa, lipatlisiso tse ling mabapi le phello ea cocoa maikutlong le khatello ea maikutlo lia hlokahala pele ho ka etsoa liqeto tse hlakileng.

Kakaretso Cocoa e ka ba le litlamorao tse ntle maikutlong le matšoao a khatello ea maikutlo ka ho fokotsa maemo a khatello ea maikutlo le ho ntlafatsa khutso, khotsofalo le bophelo bo botle ba kelello. Leha ho le joalo, lipatlisiso tse ling lia hlokahala.

6. Flavanols e ka Ntlafatsa Matšoao a Mofuta oa 2 oa Lefu la tsoekere

Le ha ts'ebeliso ea chokolete e feteletseng e hlile e se molemo bakeng sa taolo ea tsoekere ea mali, cocoa e na le litlamorao tse khahlano le lefu la tsoekere.

Liphuputso tsa li-test-tube li bonts'a hore cocoa flavanols e ka fokotsa tšilo ea k'habohaedreite le ho monyela ka mpeng, ea ntlafatsa ho boloka insulin, ea fokotsa ho ruruha le ho hlohlelletsa tsoekere e tsoang maling ho ea mosifa ().

Boithuto bo bong bo bontšitse hore ho ja li-flavanols tse phahameng haholo, ho kenyeletsoa le tse tsoang cocoa, ho ka baka kotsi e tlase ea mofuta oa 2 lefu la tsoekere (,).

Ntle le moo, tlhahlobo ea lithuto tsa batho e bontšitse hore ho ja chokolete e lefifi e nang le flavanol kapa cocoa ho ka fokotsa kutlo ea insulin, ho ntlafatsa taolo ea tsoekere maling le ho fokotsa ho ruruha ho batho ba nang le lefu la tsoekere le ba nondiabetic ().

Leha ho na le liphetho tse ts'episang, ho na le ho se lumellane lipatlisisong ha lithuto tse ling li fumana litlamorao tse fokolang, taolo e mpe hanyane ea lefu la tsoekere kapa e se na phello ho hang (,,).

Leha ho le joalo, liphetho tsena tse kopantsoeng le litlamorao tse ntle tsa konkreite bophelong ba pelo li bontša cocoa polyphenols e ka ba le phello e ntle ho thibeleng le ho laoleng lefu la tsoekere, leha ho hlokahala lipatlisiso tse ling.

Kakaretso Cocoa le chokolete e lefifi li ka fokotsa menyetla ea lefu la tsoekere le ho boloka tsoekere e phetseng hantle maling. Leha ho le joalo, ho na le liphetho tse hanyetsanang bopaking ba mahlale, kahoo ho hlokahala lipatlisiso tse ling.

7. Mots'eanong o ka Thusa Taolo ea Boima ka Litsela Tse Ngata Tse Makatsang

Ho makatsang ke hore ho ja cocoa, leha e le ka mofuta oa chokolete, ho ka u thusa ho laola boima ba 'mele oa hau.

Ho nahanoa hore cocoa e ka thusa ka ho laola tšebeliso ea matla, ho fokotsa takatso ea lijo le ho ruruha le ho eketsa mafura a nang le mafura le maikutlo a botlalo (,).

Phuputso ea baahi e fumane hore batho ba jang tsokolate khafetsa ba na le BMI e tlase ho feta batho ba e jang khafetsa, leha sehlopha sa pele se ne se ja likhalori le mafura a mangata.

Ntle le moo, phuputso ea tahlehelo ea boima ba 'mele e sebelisa lijo tse nang le khabohaetreite e tlase e fumane hore sehlopha se fuoe ligrama tse 42 kapa li-ounise tse ka bang 1.5 tsa tsokolate ea cocoa ea 81% ka letsatsi e theola boima ba' mele ka potlako ho feta sehlopha se tloaelehileng sa ho ja (29).

Leha ho le joalo, lithuto tse ling li fumane hore ts'ebeliso ea chokolete e eketsa boima. Leha ho le joalo, tse ngata tsa tsona ha lia ka tsa khetholla pakeng tsa mofuta oa chokolete e jeoang - chokolete e tšoeu le lebese ha e na melemo e tšoanang le e lefifi (,).

Ka kakaretso, ho bonahala eka lihlahisoa tse ruileng tsa cocoa le cocoa li ka thusa ho fihlela boima ba 'mele kapa ho boloka boima ba' mele, empa lithuto tse ling lia hlokahala.

Kakaretso Lihlahisoa tsa cocoa li amahanngoa le boima bo tlase, mme ho eketsoa ha cocoa lijong tsa hau ho ka thusa ho fihlella boima ba 'mele ka potlako. Leha ho le joalo, ho hlokahala lipatlisiso tse eketsehileng ka taba ena ho fumana hore na cocoa e nepahetse ha kae.

8. E kanna ea ba le thepa ea ts'ireletso ea mofets'e

Li-flavanols tsa litholoana, meroho le lijo tse ling li hohetse thahasello e kholo ka lebaka la thepa ea bona e sireletsang mofets'e, chefo e tlase le litlamorao tse fokolang.

Cocoa e na le li-flavanols tse phahameng ka ho fetisisa lijong tsohle ka boima ba 'mele' me e ka kenya letsoho haholo ho bongata ba tsona lijong tsa hau ().

Liphuputso tsa li-test-tube tsa likarolo tsa cocoa li fumane hore li na le litlamorao tsa antioxidant, li sireletsa lisele khahlano le tšenyo e tsoang ho limolek'hule tse sebetsang, li loantša ho ruruha, li thibela kholo ea sele, li baka lefu la kankere ea lefu mme li thusa ho thibela ho ata ha lisele tsa mofets'e (,).

Liphuputso tsa liphoofolo tse sebelisang lijo tse nang le cocoa kapa li-cocoa tse ngata li bone litholoana tse ntle tsa ho fokotsa mofetše oa matsoele, pancreatic, prostate, sebete le colon, hammoho le leukemia ().

Boithuto ho batho bo bontšitse hore lijo tse nang le flavanol tse ngata li amahanngoa le ho fokotseha ha kotsi ea mofetše. Leha ho le joalo, bopaki ba cocoa ka ho khetheha bo a hanana, joalo ka ha liteko tse ling li sa fumane molemo mme ba bang ba bile ba hlokometse kotsi e eketsehang (, 35,).

Lithuto tse nyane tsa batho ka cocoa le mofetše li fana ka maikutlo a hore e ka ba antioxidant e matla mme e ka bapala karolo ea ho thibela mofetše. Leha ho le joalo, lipatlisiso tse ngata lia hlokahala ().

Kakaretso Li-flavanols tsa cocoa li bontšitsoe li na le litšepiso tse ts'episang khahlanong le mofets'e lithutong tsa liteko le liphoofolong tsa liphoofolo, empa tlhaiso-leseling e tsoang litekong tsa batho ea haella.

9. Theobromine le Theophylline Contents li ka thusa batho ba nang le asma

Asma ke lefu le sa foleng la ho ruruha le bakang tšitiso le ho ruruha hoa moea mme le ka beha bophelo kotsing (,).

Ho nahanoa hore cocoa e ka ba molemo ho batho ba nang le asthma, kaha e na le metsoako e loantšang asthmatic, joalo ka theobromine le theophylline.

Theobromine e ts'oana le caffeine mme e ka thusa ka ho khohlela ho phehellang. Koae ea cocoa e na le ligrama tse ka bang 1,9 tsa motsoako ona ka ligrama tse 100 kapa li-ounces tse 3.75 (,,).

Theophylline e thusa matšoafo a hau hore a phahame, moea oa hau oa phomolo o phomole le ho fokotsa ho ruruha ().

Liphuputso tsa liphoofolo li bonts'itse hore ho ntšoa ha cocoa ho ka fokotsa khatello ea moea le botenya ba lisele ().

Leha ho le joalo, liphuputso tsena ha li e-so hlahlojoe ka bongaka bathong, 'me ha ho hlake hore na cocoa e bolokehile hore e ka sebelisoa le lithethefatsi tse ling tsa anti-asthmatic.

Ka hona, leha ena e le sebaka se khahlisang sa nts'etsopele, ho mathoasong haholo ho bolela hore na cocoa e ka sebelisoa joang ho phekola asma.

Kakaretso Ho ntšoa ha cocoa ho bonts'itse likarolo tse ling tsa anti-asthmatic lithutong tsa liphoofolo. Leha ho le joalo, liteko tsa batho lia hlokahala pele ho ka khothaletsoa joalo ka kalafo.

10. Thepa e thibelang likokoana-hloko le ea 'mele ea ho itšireletsa mafung e ka' na ea u tsoela molemo ka meno le letlalo

Liphuputso tse 'maloa li hlahlobile litlamorao tsa cocoa khahlano le maqhubu a meno le lefu la marenene.

Cocoa e na le metsoako e mengata e nang le li-antibacterial, anti-enzymatic le immune-e susumetsang thepa e ka tlatsetsang liphellong tsa eona tsa bophelo bo botle ba molomo.

Phuputsong e 'ngoe, likhoto tse tšoaelitsoeng ke libaktheria tsa molomo tse fuoeng cocoa e bile le phokotso e kholo mokhoeng oa meno, ha li bapisoa le tse fuoang metsi feela ().

Leha ho le joalo, ha ho na lithuto tsa bohlokoa tsa batho, mme bongata ba lihlahisoa tsa cocoa tse sebelisoang ke batho le tsona li na le tsoekere. Ka lebaka leo, lihlahisoa tse ncha li tla hloka ho ntlafatsoa ho fumana melemo ea cocoa.

Leha ho na le maikutlo a tloaelehileng, cocoa ka tsokolate ha se sesosa sa makhopho. Ebile, cocoa polyphenols e fumanoe e fana ka melemo ea bohlokoa letlalong la hao ().

Ho kenoa ha cocoa nako e telele ho bontšitsoe hore ho tlatsetsa ho ts'ireletso ea letsatsi, ho potoloha ha mali ka letlalo le ho ntlafatsa bokaholimo ba letlalo le metsi a letlalo (,. 43).

Kakaretso Cocoa e ka khothaletsa meno a phetseng hantle ka ho loants'a libaktheria tse bakang likoti, leha sena se sa sebetse ho lihlahisoa tse nang le tsoekere. E boetse e khothalletsa letlalo le phetseng hantle ka ho e sireletsa letsatsing le ho ntlafatsa ho potoloha ha mali, bokaholimo ba letlalo le metsi.

11. Ho bonolo ho e kenyelletsa lijong tsa hau

Palo e nepahetseng ea cocoa eo u lokelang ho e kenyelletsa lijong tsa hau ho fihlela melemo ea bophelo bo botle ha e hlake.

European Food Safety Authority e khothaletsa phofo ea cocoa e phofo e phahameng ea flavanol kapa ligrama tse 10 tsa chokolete e lefifi e phahameng e nang le bonyane 200 mg ea li-flavan ka letsatsi ho fihlela melemo ea bophelo bo botle ba pelo (44).

Leha ho le joalo, palo ena e nkuoe e le tlase haholo ke bafuputsi ba bang, ba reng palo e phahameng ea li-flavanols e hlokahala ho bona melemo (,).

Ka kakaretso, ho bohlokoa ho khetha mehloli ea cocoa e nang le li-flavanol tse ngata - ha e sebetsoa hanyane, e ba betere.

Litsela tse monate tsa ho eketsa cocoa lijong tsa hau li kenyelletsa:

• Ja chokolete e lefifi: Etsa bonnete ba hore ke boleng bo botle mme e na le cocoa e ka bang 70%. Sheba tataiso ena ha u khetha tsokolate e lefifi ea boleng bo holimo.
• Cocoa e chesang / e batang: Kopanya cocoa le lebese leo u le ratang ka ho fetisisa kapa lebese la nondairy bakeng sa lebese la tsokolate.
• Smoothies: Cocoa e ka eketsoa ho risepe ea hau eo u e ratang e phetseng hantle ea smoothie ho e fa tatso e monate, ea chokolete.
• Mekholutsoane: O ka eketsa phofo e tala ea cocoa (eseng Sedache) ho li-puddings tse iketselitsoeng joalo ka chia lijo tsa hoseng kapa pudding ea raese.
• Mousse ea meroho ea Vegan: Ts'ebetso ea avocado, cocoa, lebese la almonde le senoko se monate joaloka matsatsi a mousse e teteaneng ea chokolete.
• Fafatsa litholoana: Cocoa e fafatsoa hantle ka holim'a libanana kapa fragole.
• Mekoallo ea Granola: Kenya cocoa ho motsoako oa hau oa li-granola oa bar oa hau ho tlisetsa melemo ea bophelo bo botle le ho natefisa tatso.

Kakaretso Bakeng sa bophelo bo botle ba pelo, kenyelletsa li-ounces tse 0,5 tsa ligrama tsa cocoa tse phahameng kapa ligrama tse 10 tsa chokolete e phahameng ea flavanol lijong tsa hau. Ho eketsa cocoa ho ka fana ka tatso e monate ea chokolete lijana tsa hau.

Ntlha ea Bohlokoa

Cocoa e hapile lefatše ka lilemo tse likete mme ke karolo e kholo ea lijo tsa sejoale-joale ka mokhoa oa chokolete.

Melemo ea bophelo bo botle ba cocoa e kenyelletsa ts'oaetso e fokotsehileng, bophelo bo ntlafetseng ba pelo le boko, tsoekere ea mali le taolo ea boima ba 'mele le meno le letlalo le phetseng hantle.

E na le phepo ebile e bonolo ho e eketsa lijong tsa hau ka mekhoa ea boqapi. Leha ho le joalo, etsa bonnete ba hore u sebelisa phofo ea cocoa e sa alkalized kapa chokolete e lefifi e nang le cocoa e fetang 70% haeba u batla ho eketsa melemo ea bophelo bo botle.

Hopola hore chokolete e ntse e na le tsoekere le mafura a mangata, ka hona haeba u tla e sebelisa, khomarela boholo ba likarolo tse lekaneng 'me u e kopanye le phepo e nepahetseng e leka-lekaneng.