Nzvimbo dzakanakisisa dzeKudya uye Utano
Zvakaoma kuwana kuenzanisa pakati pekuravira kwakakura nekudya kwakanaka, kunyanya kana zvinosvika kune zvinotapira. Zuva reValentine rinomiririra zvisikwa zvakanyanya, zvinotapira-moyo, uye marudzi ose akasiyana-siyana.
Zvakanaka kuti uite zvinotapira nguva nenguva, asi kudzvinyirira kunogona kukanganisa kusvipa yeropa uye kuyerwa. Kuisa zvinyorwa zvako zvekusarudzwa zvisina shuga zvingasava mhinduro.
Ichokwadi ndechekuti shuga-haisi nguva dzose inoreva marubhahydrate-isina , uye mahydrohydrates ndiwo mishonga inounza sutu yeropa yakawanda. Pane kudaro, sarudza kudya chiduku chechinhu chaicho - iwe uchanzwa wakagutsikana uye uchifara. Muzvokwadi, mamwe anobata anogona kuva ane utano uye anonakidza zvakare. Takabvunza vamwe vezvokudya zvatinoda zvakanyoreswa kuti vaite chime pane zvavanofarira indulgent treatats. Mhinduro yavo: "Chero chinhu chine chokoti yakasviba."
Dark Chocolate
Zvidzidzo zvakaratidza kuti kudya chiduku chekocoo chinowanikwa muhokotshi yakasviba kunogona kuva nemigumisiro inobatsira ropa, insulin kushandiswa, uye vascular uye platelet function. Chikonzero chei izvi zvinokonzerwa nehutachiona hwehutachiona hunopikisa. Kocoo inobva kune michero kana mbeu yemuCacao muti, chiduku chinotyisa cheAmerica.
Zvizhinji zvezvikomborero zvekhocoo zvingasazoshanda kumucheka wakasanganiswa wemukaka watinowanzopedza muzvinhu zvekotikiti.
Bhizimusi c hocolate inosanganiswa necocoa, shuga, mukaka uye zvimwe zvigadzirwa. Nhamba yepamusoro yekhoacao mushoko yakasvibiswa, iyo yakaderera shuga, uyewo. Kana ukasarudza gorosi ye chocolate tsvina inosarudza kusarudza imwe pamwe ne70% kana kuti yakawanda yekodao kuti uwane antioxidant effect uye kuderedza shuga.
Heino izvo Zvavanorumbidza
Kristy Del Coro, Senior Culinary Nutritionist SPE Akapupurirwa, anoti unoenda-kunotapira kunotonhora (pasina shuga yakawedzerwa), kutengesa mararamiro nemafuta asiri asina mafuta echiGiriki uye nekuveura ndebvu yakasviba kana kocoo nibs. "Kuisa shinamoni pasi pano kana iwe uchida kuchengetedza pamakori uye mafuta," anodaro. Kana uine chirwere cheshuga, rega chikamu chako che cherries kusvika kune 15, sekuti 1 cherry inenge 1 gramu yemakrohydrate.
Del Coro anopawo zvakanakisisa zvaanosarudza zvemashoko ematokoroti masikati:
- Mast Hama dzakaoma chokotiro: mhara kubva pa70-75% yehokodhi
- Jelina Chocolate: mhara inenge 70-72% yekodao
Imwe huru yakashata yakasanganiswa inosvibisa 1 oz ye 70 kusvika ku 90% yerokisi yakasviba uye inomesa tsvina yakachena (kana chimwe chibereko chekusarudza kwako ) kune yakawedzerwa fiber kubatsirwa.
- 1 oz ye chokoti yakasviba ine mapeji 155 makori, 13 g mafuta, 7 g mafuta akazara, 13 g gorohydrate, 7 g shuga, 2.5 g mapuroteni
- 1 mukombe wewaswisiro inenge makumi mashanu emakori, 0.5 g mafuta, 0 g mafuta akazara, 12 g carbohydrate, 3 g fiber, 1 g protein
Wedzera mavnuts mashomanana akaomeswa ewedzera kuwedzera, fiber, uye Omega 3 fatty acids. Itai izvi kubata nemunhu waunoda.
Iwe unogona zvakare kuedza chokoti yakafukidzwa yakavharwa maonde.
Zvimwe Zvimwe Zvaungaita Ne Dark Chocolate
Amy Shapiro, MS, RD, Muvambi we realnutritionnyc.com, anoratidza kubheka nehokeroti yakaipa mune imwe chete inoshumira zvikamu zvekudya uye chikafu chinotapira.
Uye kana asingagoni kubika, anobata chiduku chiduku chembariro idzi:
- Hu Kitchen Salty Bar: 72% hoyo
- Raaka: marudzi akasiyana kubva ku 60-82% caacao
- Nib Mor: marudzi akasiyana kubva kune 72-82% hoho
Amy akagovera kamukira yake yeKocolate Almond Butter Cups :
Kushumira usayizi: 1 kapu
Kushumira: 15
- 2 kusvika ku 4 ounces masikati chocolate chokofu (70% cocao naGhirardelli)
- 1/2 mukombe almond butter (zvose zvakasikwa)
- 2 tablespoons yakasviba shuga
- 1 supuni 1 Yakasvibiswa gungwa munyu kana Fluer de Sel
Mirayiridzo:
- Gurai tsokoliteti mabhandi muzvimedu zviduku uye sarudza chokoti mumavhiri maviri echitsuwa kuti usungunuke (a metal ndiro pamusoro pehari yakazara nemvura inopisa inoshandawo zvakanaka). Girai kusvikira musungunuka uye mutsvuku.
- Tora mini muffin tin ne wrappers uye isa kiyijikoti yakasanganiswa yakasvibirira pasi pemumwe nomumwe. Isa panzvimbo yefriji kuti itonhorere kwemaminitsi gumi.
- Muchidimbu sanganidzai almond butter uye shuga yakakoswa kusvikira yabatanidzwa.
- Apo chocolate tsvina, tora 1 teaspoon yeAlmond butter mix uye uise mubhokisi duku, ndokuputira mu diski. Dzokorora kuti uumbe ma-discs 15.
- Isa danda rearmond butter disc pamusoro pezvigadzirwa zvakanyanyisa uye wovhara nezvose zvakasanganiswa tsokoroti. Fukidza zvigwenga nechishuwo chemunyu uye dzokera kune firiji kuti ugadzire.
Zvokudya zvinodiwa: per 1 mini tsokolati (inoshumira 15): ~ 137 makorikiti, 12 g mafuta, 4.5 g mafuta akazara, 10 g ghydroidhyrate, 5 g shuga, 2 g fiber, 400 gg sodium, 2 g mapuroteni
Ko Kana Iwe Usingadi Chokoleti?
Zvichida hausi mukotiroti uye kazhinji unoenda nemafaro akanaka, jellies, kana mamwe mavhisi ezveshuga pazororo rino. Kana iwe une chirwere cheshuga, izvi zvimwe zvimwe zvezvinhu zvakaipisisa zvirikudya. Yakazara neshuga, ruvara rwechimiro uye hachisi chimwe chinhu, izvi zvinokonzerwa neropa rinokura nokukurumidza. Panzvimbo pokunyanyisa pane izvi, zvichida iwe unogona kuzviita iwe uye mudiwa wako sekudya zvakakosha.
Mazano Okuita Kuti Desserts Ive Noutano
- Wedzera pasi fukisi yakadyiwa, chia, hemp, sunflower, walnuts, maamondi kana zvimwe marimu kuti kuwedzere fiber, mapuroteni, uye Omega 3 fatty acid content
- Tsvaga mapeji uchishandisa upfu hwakakwana hwegorosi kana upfu hwemakondomu hwekudya kune fiber yakawedzera, antioxidants, uye mafuta ane utano
- Sarudza michero mitsva panzvimbo yejelly kana mamwe macrops kuti sweeten anobate
> Sources:
> Corti R, Flammer AJ, Hollenberg NK, Norman HK, Thomas LF. "Utano nehutano hwemwoyo." Circulation . 2009; 119: 1433-1441.
> Calorie Count >. Strawberries.
> Calorie Count >. Chocolate tsvuku.