Picks ugu fiican ee dhadhanka iyo caafimaadka
Way adag tahay in la helo dheelitirnaanta dhadhanka iyo nafaqada wanaagsan, gaar ahaan marka ay timaado dawooyinka macaan. Maalinta Jacaylku waa calaamad muujinaysa shukulaatooyinka waawayn, macaan-macaan, iyo noocyo kala duwan oo wanaagsan.
Waa habboon in la daaweeyo daaweyn macquul ah waqti ka waqti, laakiin xad dhaafka waxay noqon kartaa waxyeello sonkorta dhiigga iyo miisaanka. Ku dhufashada daldaloolada ee ikhtiyaarka aan sonkorta lahayn ma aha jawaabta midkood.
Xaqiiqadu waxay tahay in sonkorta-bilaashadu aysan had iyo goor macnaheedu ahayn carbohydrate-la'aan , karbohidraatku waa nafaqooyinka kor u qaada sonkorta dhiiga ugu badan. Taa bedelkeeda, dooro cunno yar oo ka mid ah wax dhabta ah - waxaad dareemi doontaa qanacsanaan iyo farxad. Dhab ahaantii, dawooyinka qaarkood waxay noqon karaan kuwo nafaqo leh oo macaan leh. Waxaan ka codsanay qaar ka mid ah dietitirada diiwaangashan ee diiwaangashan si ay ugu foorarsadaan daaweyntooda aan jeclayn. Jawaabtooda: "Wax kasta oo leh shukulaato madow."
Shukulaatada madow
Cilmi-baaristu waxay muujisay in cunto yar yar oo laga helay shukulaatada mugdiga ah laga yaabo inay saameyn ku yeelato cadaadiska dhiigga, insulinta iska caabinta, iyo fayaqooshada iyo xididada. Sababta tani waxay u badan tahay inay sabab u tahay saameynta antioxidant iyo anti-bararka. Cacao waxay ka timaaddaa midhaha ama miraha geedka kacao, geed geedka qoyan ee yaryar ee American ah.
Qaar badan oo faa'iidooyinka ka mid ah cacao lagama yaabo in lagu daboolo shukulaatada caanaha lagu dhaqo ee aan inta badan ku cunno shukulaatada.
Shukulaatada Ganacsiga waa isku-dar ah kookaha, sonkorta, caanaha iyo waxyaabo kale. Qeybta sare ee cacao ee shukulaatada mugdiga ah, hoos u dhigta sonkorta, sidoo kale. Marka aad dooranayso ilaha shukulaatada mugdiga ah ujeeddadiisu waxay tahay in la doorto mid leh ugu yaraan 70% ama ka badan ee cacao si ay ugu badiso saameynta antioxidant oo ay yareyso cabirka sonkorta.
Waa kuwee waxay ku taliyaan
Kristy Del Coro, oo ah dhakhtar sare oo nafaqadiisu tahay SPE Certified, ayaa sheegtay in daaweynteeda goos goos ah ay la qaboojiyey (oo aan sonkorta lagu darin), johriyada cagaaran oo leh gawaarida Giriigta aan caddi ahayn iyo shukulaatada mugdiga ah ama shukulaatada madow. "Qalinka qoraxda oo bedelaya halkii aad jeclaan lahayd inaad ku badbaadiso kalooraha iyo baruurta," ayay tiri. Haddii aad qabtid sonkorow, xaddid qaybtaada jeeriga ilaa 15, sida 1 cherry uu kudhowaad yahay 1 garaam oo kaarbohaydareed.
Del Coro ayaa sidoo kale siinaya nikadeeda ugu wanaagsan ee shukulaatada madow:
- Mast Brothers Shukulaatada madow: waxay u dhexeysaa 70-75% kacao
- Jelina Chocolate: waxay u dhexeysaa 70-72% kacao
Daaweeyn kale oo mugdi ah oo shukulaato ah waa in la dhalaaliyo 1 ilmo oo 70% ilaa 90% shukulaatada madow iyo qallalan qudaar strawberries (ama miro kale oo aad dooratay ) si aad uga faa'iideysato faytiska.
- 1 oz oo shukulaato madow ah waxaa ku jira 155 kalori, 13 g dufan, 7 g oo dufan ah, 13 g carbohydrate, 7 g sonkor, 2.5 g oo borotiinka ah
- 1 koob oo strawberries waa qiyaastii 50 kalori, 0.5 g dufan, 0 g oo dufan leh, 12 g carbohydrate, 3 g fiber, 1 g protein
Ku dar dhawr khudaar jar jartey qandhicil, fibre, iyo Omega 3 dufan ah. La wadaag daaweynta qof aad jeceshahay.
Waxaad sidoo kale isku dayi kartaa miraha shukulaatada mugdiga ah.
Waxyaabaha kale ee aad sameyn kartid shukulaatada madow
Amy Shapiro, MS, RD, aasaasaha realnutritionnyc.com, soo jeedinaysaa dubista shukulaatada madow ee qaybaha adeega hal mar ah ee daaweyn nafaqo leh iyo dhadhan leh.
Iyo marka aysan kari karaynin, waxay qabatay mid yar oo ka mid ah baararka:
- Wac Kudheel Salad Baraf: 72% Kacaaca
- Raaka: noocyo kala duwan oo ka soo jeeda 60-82% kacao
- Nib Mor: noocyo kala duwan oo ah 72-82% kacao
Amy ayaa la wadaagay qashinka loogu talagalay Shukulaatada Almond Butter Cups :
Bixinta cabbirka: 1 koob
Adeegyada: 15
- 2 illaa 4 wiqiyadood oo roodhida shukulaatada madow (70% cocao by Ghirardelli)
- 1/2 koob oo ah subag yar oo duban (dhammaan dabiiciga)
- 2 qaado oo sonkor budada ah
- 1 qaado oo cusbo ah oo cusbo leh ama Fluer de Sel
Tilmaamaha:
- Qalabka shukulaatada ku kala jejebi qaybo yaryar ah iyo shukulaatada ku jirta boodhka labalaha ah si aad u dhalatid (saxan bir ah oo ka sameysan dheriga ka buuxsamay biyo karkariya sidoo kale si fiican u shaqeyn). Iska ilaali ilaa ay ka dhalaalaan.
- Khad da 'yaryar oo yar oo qashinka lagu duubo oo la dhigo 1 qaado oo shukulaato ah oo hoos udhaca shay kasta. Ku rid qaboojiyaha si aad u qaboojiso ugu yaraan 10 daqiiqo.
- In baaquli qaso subagga yicib iyo sonkorta budada ah ilaa la isku daro.
- Iyadoo ay shukulaatada qaboojiso, qaado 1 qaado oo ah walxo subag ah oo la yareeyo oo ku dhex daadi kubad yar, ka dibna ku rakib digsi. Ku celi si aad uhesho 15 cajalad.
- Ku rid foornada yicirta "almond" on top of chocolates adag oo ka dibna daboolo inta kale ee shukulaatada dhalaalay. Ku daadi dushooda oo la taabto cusbo oo ku soo celi qaboojiyaha si aad u sameyso.
Noocyada nafaqada: 1 jeer oo shukulaato ah (oo u adeegta 15): ~ 137 calories, 12 g dufan, 4.5 g oo dufan, 10 g carbohydrate, 5 g sonkor, 2 g fiber, 400mg sodium, 2 g protein
Maxaa Lahaa Haddii aanad rabin Shukulaatada?
Waxaa laga yaabaa inaadan shukulaatada ku jirin iyo sida caadiga ah la socota candhuufta, jellies, ama noocyada kale ee nacnaca sonkorta ee fasaxan. Haddii aad qabto sonkorow, kuwani waxay u badan yihiin qaar ka mid ah waxyaabaha ugu xun ee cunaya. Ku dhejisan sonkorta, midabaynta farshaxanka iyo wax kale oo run ah, noocyada nacnacan ayaa keenaya in sonkorta dhiigga si degdeg ah u kaco. Intii aad cuni lahayd kuwan, waxaa laga yaabaa inaad adigu sameysid naftaada iyo qofka aad jeceshahay macmacaan gaar ah.
Talooyin ku Saabsan Cuntooyinkaaga Cuntada
- Ku dar cunto cuno qalalan, shaaha, qallayl, gabbaldaye, dubaan, yicib ama nuts kale si kor loogu qaado fiber, protein, iyo Omega 3 fatty acid content
- Raadi raashinka adigoo isticmaalaya burka oo dhan ama burka la kariyo ee loogu talagalay fibreebka, antioxidants, iyo dufanka caafimaadka leh
- Ka dooro miro cusub halkii jelly ama sharoobooyin kale oo macaan leh
> Ilo:
> Corti R, Flammer AJ, Hollenberg NK, Norman HK, Thomas LF. "Cocoa iyo caafimaadka wadnaha." Wareegid . 2009; 119: 1433-1441.
> Tirada Calorie >. Strawberries.
> Tirada Calorie >. Shukulaatada madow.