Batho ba nang le lefu la tsoekere hangata ba eletsoa ho fokotsa tšebeliso ea bona ea lipompong le lipheko ho thusa ho laola maemo a tsoekere ea mali.Empa karolo ea bohlokoa ea mokhoa oa ho ja ka bophelo bo botle ke hore oa thabisa e le hore u ka lula le oona nako e telele-e leng se bolelang ho kenyelletsa phekolo ea nakoana ke mohato o bohlale.Seo se ka etsa hore u ipotse hore nachokoletee lokela ho qojoa ke ba nang le lefu la tsoekere kapa haeba batho ba ka, ha e le hantle, ba ka thabela monate o ratoang hang ka nakoana.

Ha ho nahanoa hore hoo e ka bang motho a le mong ho ba 10 ba Amerika ba na le lefu la tsoekere, 'me ka nako e ts'oanang, ho feta 50% ea Maamerika a tlaleha takatso ea chokolete, ho bolokehile ho nahana hore batho ba bangata ba nang le lefu la tsoekere ba ka thabela sengoathoana sa chokolete ha ba fuoa monyetla.Leha ho le joalo, lintho tse kang tsoekere e ekelitsoeng le litlatsetso tse kang caramel, linate le lintho tse ling tse eketsehileng li ka etsa hore ho be le maikutlo a ferekanyang ho eketsa lijong tsena tse ratoang ka tsela e lumellanang le lipakane tsa hau tsa phepo e nepahetseng.

Kamoo Tsokolate e Amang Tsoekere ea Mali a Hao

Lichokolete li entsoe ka cocoa, botoro ea cocoa, tsoekere e kentsoeng le lebese kapa lintho tse tiileng tsa lebese, kahoo ho ja lijo tsena ho ka etsa hore tsoekere ea mali a hao e phahame ka potlako ho feta lijo tse nang le fiber e ngata le protheine kapa tsoekere e fokolang.

"Lumela kapa che, tsokolate e nkoa e le lijo tse tlaase tsa glycemic," Mary Ellen Phipps, MPH, RDN, LD, mongoli oaBuka ea Cookbook ea Easy Diabetes Desserts, e bolelaEatingWell.Lijo tse nang le index e tlase ea glycemic hangata li baka keketseho e tlase ea tsoekere maling ho feta tse nang le index e phahameng ea glycemic.

Phipps e bolela hore sena se bakoa ke mafura le fiber tse fumanoang mefuta e itseng ea chokolete.Oa hlalosa: “Hantle-ntle hore na chokolete e kae e ka phahamisang tsoekere e maling a hao ho itšetlehile ka mofuta oa chokolete, hore na e na le tsoekere e kae ho eona le hore na u ja lijo life tse ling hammoho le eona.

Phepo ea Chokolete

Ha u loma sengoathoana sa chokolete, u fumana ho hongata ho feta tsoekere e kentsoeng.Motsoako ona o fana ka phepo e ntle haholo, haholo haeba u khetha mofuta o lefifi (kapa o phahameng oa cocoa).

"Boholo ba melemo ea bophelo bo botle eo re e bonang e hlahisoa ke chokolete ke mefuta e fanang ka 70 ho isa ho 85% cocoa, e nkoang e le '.lefifichokolete,'” Phipps oa hlalosa."Mefuta ena ea chokolete hangata e na le tsoekere e fokolang [e ekelitsoeng] le fiber e ngata e ntle bakeng sa ho khothaletsa tsoekere e tsitsitseng ea mali.Li boetse li na le livithamini, liminerale le li-antioxidants tse ngata. ”

Cocoa ea hlokomeleha hobane e na le polyphenols, kapa metsoako ea limela, e ka tsoelang bophelo ba batho molemo.Ha e le hantle, linaoa tsa cocoa ke e 'ngoe ea mehloli e tsebahalang haholo ea lijo tsa polyphenols.Cocoa e boetse e na le liprotheine, caffeine le liminerale tse fapa-fapaneng, ho akarelletsa potassium, phosphorus, koporo, tšepe, zinki le magnesium.

Empa le hoja tsokolate e lefifi e ka ba khetho e "molemo ho uena" ka lebaka la cocoa e ngata le tsoekere e fokolang, lichokolete tsohle li ka fana ka liphatsa tsa lefutso.ba bangmelemo ea phepo e nepahetseng.Empa ho bohlokoa ho utloisisa liphapang tse nyane tseo mofuta o mong le o mong o fanang ka tsona ho thusa ho khetha khetho ea chokolete ea hau.

Tsokolate e Tšoeu

Leha o na le lebitsochokoletesehloohong sa eona, chokolete e tšoeu ha e na lintho tse tiileng tsa cocoa.Chokolete e tšoeu e na le botoro ea cocoa, lebese le tsoekere e se nang cocoa solids.

E 'ngoe ea chokolete e tšoeu e na le:

• Lik'hilojule tse 160
• 2 g ea protheine
• 10g mafura
• 18 g ea lik'habohaedreite
• 18g tsoekere
• 0g fiber
• 60mg calcium (6% Boleng ba Letsatsi le Letsatsi)
• 0.08mg tšepe (0% DV)
• 86mg potasiamo (3% DV)

Tsokolate ea Lebese

Chokolete ea lebese e na le pakeng tsa 35% ho isa ho 55% ea boima ba cocoa, e fetang e fumanoang chokoleteng e tšoeu empa e le ka tlaase ho ea chokolete e lefifi.Chokolete ea lebese hangata e entsoe ka botoro ea cocoa, tsoekere, phofo ea lebese, lecithin le cocoa.

E 'ngoe ea chokolete ea lebese e na le:

• 152 lik'hilojule
• 2 g ea protheine
• 8g mafura
• 17 g lik'habohaedreite
• 15g tsoekere
• 1g fiber
• 53mg calcium (5% DV)
• 0.7mg tšepe (4% DV)

104mg potasiamo (3% DV)

Tsokolate e Lefifi

Chokolete e lefifi ke mofuta oa chokolete e nang le cocoa solids, cocoa butter le tsoekere e kentsoeng, ntle le lebese kapa botoro e fumanoang chokoleteng ea lebese.

E 'ngoe ea chokolete e lefifi (70-85% cocoa) e na le:

• 170 kcal
• 2 g ea protheine
• 12g mafura
• 13 g lik'habohaedreite
• 7g tsoekere
• 3g fiber
• 20mg calcium (2% DV)
• 3.4mg tšepe (19% DV)
• 203mg potasiamo (6% DV)

Melemo ea ho Ja Chokolete

Ho ja chokolete ho ka etsa ho fetang feela ho khotsofatsa leino le monate.Tšebeliso ea chokolete e lefifi e amahanngoa le melemo e meng e khahlang ea bophelo bo botle, ka lebaka la liperesente tse phahameng tsa cocoa, flavonoids le theobromine le tsoekere e tlase.

Ka bomalimabe bakeng sa barati ba chokolete e tšoeu le ea lebese, mefuta ea chokolete e nang le cocoa e fokolang e ka 'na ea se ke ea fana ka melemo e tšoanang.

Mona ke melemo e meng eo batho ba ka bang le eona haeba ba kenyelletsa chokolete e lefifi lijong tsa bona.

U ka ba le Bophelo bo Botle ba Pelo

Batho ba nang le lefu la tsoekere batba nang le monyetla oa ho tšoaroa ke lefu la pelo kapa stroke ho feta ba se nang lefu la tsoekere.'Me ho ja chokolete e lefifi ho ka fana ka melemo e ikhethang ea bophelo bo botle ba pelo, haholo-holo ka lebaka la litaba tsa eona tsa polyphenol.Polyphenols e phetha karolo ea ho hlahisa nitric oxide, molek'hule e khothalletsang phallo ea mali e phetseng hantle, e ka fellang ka ho fokotsa khatello ea mali le ho fokotsa kotsi ea lefu la pelo.

Thutong e le 'ngoe ea 2019 hoPhepo e nepahetsengho hlahloba bacha le batho ba baholo ba phelang hantle, ho ja ligrama tse 20 tsa letsatsi le letsatsi (hoo e ka bang 3/4 ounce) ea 90% -cocoa chokolete bakeng sa nako ea matsatsi a 30 e ntlafalitse ts'ebetso ea methapo.Liphuputso tsena li totobatsa kamoo ho kenyelletsa chokolete e phahameng ea cocoa ho ka bang le phello e ntle bophelong ba pelo.

U ka ba le Taolo e Ntle ea Glucose ea Mali

Leha ho ja chokolete e ke ke ea e-ba bullet ea boselamose e fellang ka maemo a nepahetseng a tsoekere ea mali, ho kenyelletsa le eona e le karolo ea lijo tse phetseng hantle, ho ka thusa ho ntlafatsa taolo ea tsoekere ea mali, ho latela lipatlisiso.

Cocoa e ka thusa ho ntlafatsa taolo ea tsoekere ka ho liehisa tšilo ea lik'habohaedreite le ho monya ka maleng.Ho feta moo, bopaki bo bong bo bontša hore cocoa e ka ntlafatsa kutloisiso ea insulin.

Thuto e le 'ngoe ea 2021 hoJournal of Bodywork le Movement Therapiese ileng ea hlahloba basali ba nang le lefu la tsoekere e fumane hore tšebeliso ea chokolete e lefifi le tloaelo e tsitsitseng ea Pilates e ne e amahanngoa le ho fokotseha ha tsoekere ea mali.

Ho Khetha Tsokolate e Molemohali Bakeng sa Lefu la tsoekere

Tsokolate le mokhoa oa ho ja o nang le lefu la tsoekere li ka tsamaisana le tsebo e nyane.Malebela ke ana a ho khetha chokolete e ntle ka ho fetisisa bakeng sa lefu la tsoekere.

Seo U Lokelang ho se Sheba

Kaha boholo ba melemo ea bophelo bo botle e hlahisoang ke chokolete e amana le cocoa ea eona, ho khetha mefuta e nang le karolo e phahameng ea cocoa ke tsela e ntle ea ho eketsa melemo e ka bang teng.

'Me haeba u hlile u batla ho fokotsa ho noa ha tsoekere ha u e-ja chokolete, "U ka khetha chokolete e nang le tsoekere e sa jeseng litheohelang joaloka stevia, monk fruit, erythritol kapa inulin, tseo kaofela li ke keng tsa phahamisetsa tsoekere ea mali ka tsela e tšoanang le tse ling tse monate. o tla etsa joalo," Kelsey Kunik, RD, setsebi sa phepo e nepahetseng le moeletsi oa phepo bakeng sa Fin vs Fin, o re.EatingWell.(Sheba tataiso ea rona ea li-sugar substitutes ho utloisisa hamolemo hore na ke eng e ka u loketseng hantle.)

Ho khetha chokolete e nang le li-mix-ins tse nang le protheine e ngata, joalo ka linate, e ka ba khetho e ntle ho batho ba nang le lefu la tsoekere.Protheine le mafura a phetseng hantle ka har'a linate li ka thusa ho liehisa ho monya ha tsoekere e kentsoeng chokoleteng, 'me e ka thusa hore e tlale haholoanyane.

Seo U Lokelang ho se Lekanyetsa

Ho fokotsa ho eketsoa ha chokolete ea tsoekere e ngata, joalo ka caramel, ke khetho e bohlale bakeng sa taolo ea tsoekere ea mali.Tekanyo e kholo ea tsoekere e ekelitsoeng e ka tlatsetsa ho tsoekere e phahameng ea mali le mathata a lefu la tsoekere ha nako e ntse e ea.

Koko e entsoeng ka alkali, kapa cocoa ea Dutched, e atisa ho ba le metsoako e fokolang ea limela.Ka lebaka la sena, ho molemo ho khetha chokolete e sa etsoang ka cocoa e entsoeng ka tsela ena.

Qetellong, ho fokotsa chokolete e se nang cocoa e ngata, joalo ka chokolete e tšoeu kapa ea lebese, ho bohlokoa.Hape hopola, chokolete e tšoeu ha e na cocoa, kahoo melemo efe kapa efe ea bophelo bo botle e amanang le cocoa e kanna ea se sebetse.

Malebela a ho Kenyelletsa Tsokolate Lijong tse Loketseng Lefu la Lefu la tsoekere

Ho ba le lefu la tsoekere ha ho bolele hore u tlameha ho qeta bophelo bohle ba hau u sa ja chokolete.Le hoja ho sa khothaletsoe ho ja lipompong tsa boholo ba libaesekopo letsatsi le leng le le leng, ho na le litsela tse ling tse 'maloa tse nang le phepo (le tse monate) tsa ho kenyelletsa chokolete mokhoeng oa hau oa ho ja:

• Ho ja chokolete e lefifi ka mor'a lijo
• Ho kenya monokotsoai o mocha ka chokolete e lefifi e qhibilihisitsoeng
• Ho natefeloa ke Hummus ea Chokolete e Lefifi joalo ka seneke
• Ho ba le Mug Brownie e potlakileng le e bonolo ha o hloka ntho e monate

Ha u kha chokolete ea hau, khetha mofuta o lefifi o nang le bonyane 70% ea cocoa, khomarela boholo ba karolo e hlokolosi (1 ho 2 ounces), 'me u leke ho e thabela haufi le nako ea lijo kapa ka seneke se nang le protheine. thusa ho tšehetsa maemo a tsoekere a mali a phetseng hantle.

The Bottom Line

Batho ba nang le lefu la tsoekere ba ka kenyelletsa chokolete lijong tsa bona mme ba ntse ba e-na le liphello tse ntle tsa bophelo bo botle.Ho natefeloa ke sekoti sa chokolete e lefifi ka mor'a lijo tsa mantsiboea kapa ho loma ka har'a fragola e koahetsoeng ka chokolete e lefifi ho potoloha Letsatsi la Valentine ke ntho eo u lokelang ho e etsa haeba u e thabela.

Hammoho le ho ja lijo tse nang le lefu la tsoekere, ho ikoetlisa ho latela litlhahiso tsa ngaka ea hau le ho laola khatello ea maikutlo, ho ba le chokolete ka linako tse ling ke ntho e sa thabiseng feela, empa hape e ka fana ka melemo e meng ea bohlokoa ea bophelo bo botle!