Libaka tse Hloahloa tsa Tatso le Bophelo bo botle
Ho thata ho fumana tekano pakeng tsa tatso e kholo le phepo e nepahetseng, haholo-holo ha ho tluoa tabeng ea ho tšoara monate. Letsatsi la Valentine le tšoantšetsa li-chocolate tse ngata, li-sweet-heart, le mefuta e fapaneng ea lintho tse ngata.
Ho loketse ho itšoara ka monate nako le nako, empa ho e fetella ho ka ba kotsi ho tsoekere ea mali le boima ba 'mele. Ho senya litlhahiso tsa hau bakeng sa khetho ea tsoekere e ka 'na ea se ke ea e-ba karabo.
'Nete ke hore hangata tsoekere hase kamehla e bolelang ntle le lik'habohaedreite,' me lik'habohaedreite ke limatlafatsi tse phahamisang tsoekere ea mali haholo. Ho e-na le hoo, khetha ho ja ntho e nyenyane ea sebele - u tla ikutloa u khotsofetse ebile u thabile. Ha e le hantle, litloaelo tse ling li ka ba le phepo e nepahetseng hape li monate. Re ile ra botsa ba bang ba lijong tsa rona ba ratoang ba li ngolisitseng hore ba lule ba ntse ba itšoara ka tsela eo ba e ratang haholo. Karabelo ea bona: "Ntho e nang le chokolete e lefifi."
Chocolate e Lefifi
Liphuputso li bontšitse hore ho ja koao e nyane e fumanehang ka tsokolate e lefifi ho ka ba le phello e ntle khatellong ea mali, ts'oaetso ea insulin, le mosebetsi oa vascular le platelet. Lebaka la sena ke mohlomong ka lebaka la antioxidant le e khahlanong le ho ruruha. Cacao e tsoa litholoana kapa lipeo tsa sefate sa cacao, sefate se senyenyane sa lifate tsa tropike tsa Amerika.
Melemo e mengata ea cacao e ka 'na ea se ke ea sebetsa ho tsokolate ea lebese e nkiloeng eo hangata re e jang ka lihlahisoa tsa chokolete.
C hocolate ea khoebo ke motsoako oa cocoa, tsoekere, lebese le lisebelisoa tse ling. Karolo e phahameng ea cacao ka chokolete e lefifi, e theohela le tsoekere, hape. Ha u khetha mohloli oa tsokolate e lefifi, u ikemiselitse ho khetha e le 'ngoe ka bonyane le koaoa e 70% kapa ho feta ho eketsa ts'oaetso ea antioxidant le ho fokotsa tsoekere.
Mona ke Seo ba se Buellang
Kristy Del Coro, Senior Culinary Nutritionist SPE ea tiisitsoeng, o re ho ea hae ho monate ho na le serame (ha ho na tsoekere e kenyelletsoeng), li-cherries tse nang le majoe a se nang mafura a Greek le ho kuta litkole tsa lefats'e kapa linoo tsa cocoa. "Ho na le sinamone e jang setsi ho e-na le hoo haeba u batla ho boloka lik'halori le mafura," o re. Haeba u na le lefu la tsoekere, fokotsa karolo ea hau ea li-cherry hoo e batlang e le 15, kaha 1 cherry e ka bang 1 gram ea lik'habohaedreite.
Del Coro le eena o fana ka likhetho tsa hae tse ntle ka ho fetisisa tsa chokolete:
- Barab'abo rōna ba bangata ba nang le chokolete e meholo: mefuta ea 70-75% ea koao
- Chocolate ea Jelina: mehala e ka bang 70-72% ea koao
Ntho e 'ngoe e khanyang ea chocolate e kopantsoeng ke ho qhibilihisa 1 oz ea 70 ho ea ho 90% ea tsokolate e lefifi ebe o tšela fragole e ncha (kapa tholoana e' ngoe ea khetho ea hau ) bakeng sa lisebelisoa tse eketsehileng.
- 1 oz ea chokolete e lefifi e na le lik'hilojule tse ka bang 155, mafura a 13 g, mafura a mafura a 7 g, 13 g lik'habohaedreite, 7 g, tsoekere ea 2,5 g,
- 1 senoelo sa fragole ke lik'hilojule tse ka bang 50, mafura a 0.5 g, mafura a mafura a 0 g, 12 g lik'habohaedreite, 3 g fiber, 1 g ea protheine
Kenya li-walnuts tse 'maloa tse khethiloeng bakeng sa ho kenyelletsa li-crunch, fiber le Omega 3 fatty acids. Fana ka sena se tšoara motho eo u mo ratang.
U ka boela ua leka tsokolate e lefifi e koahetsoeng ke lifeiga.
Lintho Tse Ling Tseo U ka li Etsang ka Ts'okolate e Ntle
Amy Shapiro, MS, RD, Mothehi oa realnutritionnyc.com, o fana ka maikutlo a ho baka ka tsokolate e lefifi ka karolo e le 'ngoe ea tšebeletso e le' ngoe bakeng sa phekolo e nonneng le e monate.
'Me ha a sa khone ho chesa, o nka sengoathoana sa e' ngoe ea libaka tsena:
- Hu Kitchen Bar ea Salty: 72% ea koao
- Raaka: mefuta e sa tsoaneng ho tloha ho 60-82% ea koao
- Nib Mor: mefuta e sa tsoaneng ho tloha ho 72-82% ea kakao
Amy o ile a arolelana kabelo ea hae bakeng sa Likotlolo tsa Almond Butter :
Ho sebeletsa boholo: kopi e le 'ngoe
Litšebeletso: 15
- Li-baking tse 2 ho ea ho tse 4 tse nang le chokolete (70% ea cocao ke Ghirardelli)
- 1/2 senoelo sa almonde botoro (tsohle tsa tlhaho)
- 2 tablespoons phofshoana e tsoekere
- 1ponepo e 1 ea letsoai la leoatle kapa Fluer de Sel
Litaelo:
- Roba likoti tsa tsokolate ka likotoana tse nyenyane mme u kene tsokolate sebakeng sa makhetlo a mabeli hore u qhibilihe (sekotlolo sa tšepe holim'a pitsa e tletseng metsi a belang se sebetsa hantle). Hlohlelletsa ho fihlela o qhibilihile mme o monate.
- Tšoaea sene ea mini-muffin e nang le wrappers mme u behe sophoko e 1 e qhibilihisitsoeng ka tlaase ho e mong le e mong. Beha firiji ho pholile bonyane metsotso e 10.
- Ka sekotlolo kopanya almond ea botoro le tsoekere e phofshoana ho fihlela e kopantsoe.
- Ha tsokolate e ntse e phalla, noa teaspoon e 1 ea motsoako oa almame 'me u kene ka bolo e nyenyane, ebe u kenngoa ka diski. Pheta ho theha li-discs tse 15.
- Beha sesebelisoa sa almorite sa almonde holim'a li-chocolate tse boima ebe o koahela le ts'oarelo eohle e qhibilihisitsoeng. Fafatsa litlhōrō ka letsoho la letsoai ebe o khutlela furuji ho ea beha.
Lintho tse nang le phepo e nepahetseng: ka ts'ooso e le 'ngoe ea' ngoe (e sebeletsa 15): ~ khalori ea 137, mafura a 12 g, mafura a mafura a 4,5 g, 10 g lik'habohaedreite, 5 g tsoekere, 2 g fiber, 400mg sodium, 2 g
Ho thoe'ng Haeba U sa Rate Chokoleti?
Mohlomong ha u na tsokolate 'me ka tloaelo u tsamaea le li-candies tse monate, li-jellies, kapa mefuta e meng ea tsoekere ka tsoekere ena. Haeba u na le lefu la tsoekere, mohlomong tsena ke tse ling tsa lintho tse mpe ka ho fetisisa tseo u lokelang ho li ja. E tletse tsoekere, 'mala oa maiketsetso le ha e le hantle ha e le hantle, mefuta ena ea li-candi e tla etsa hore tsoekere ea mali e eketsehe ka potlako. Ho e-na le ho noa lijo tsena, mohlomong u ka iketsetsa lijo tse khethehileng le moratuoa oa hao.
Litlhahiso Bakeng sa ho Etsa Hore Lintho Tsa Hao li Phelle Hantle
- Eketsa lijo tse nang le marang-rang, chia, hemp, soneblomo, walnuts, lialmonde kapa linate tse ling ho matlafatsa fiber, protheine le Omega 3 mafura a acid
- Batla li-diresepe ho sebelisa phofo e feletseng ea koro kapa phofo ea lijo tsa almonde bakeng sa fiber e eketsehileng, li-antioxidants le mafura a phetseng hantle
- Khetha litholoana tse ncha ho e-na le jelly kapa li-syrups tse ling ho sweeten e tšoara
> Mehloli:
> Corti R, Flammer AJ, Hollenberg NK, Norman HK, Thomas LF. "Bophelo ba Cocoa le ba pelo." Ho potoloha . 2009; 119: 1433-1441.
> Palo ea khalori >. Fragole.
> Palo ea khalori >. Chokoleti e lefifi.