Kungaba yiqiniso yini ukuthi ukuzithokozisa esimweni se-chocolateterol esiphundu esimnandi, esiyingozi? Uma une-cholesterol ephezulu, amaphupho akho kungenzeka ukuthi agcwaliseke.
Ushokoledi omnyama ungenye yezinto eziningi zokudla eziye zaboniswa ukunciphisa i-cholesterol ekuhlolweni kwemitholampilo. Kodwa, lokho akusho ukuthi kufanele uyidle nazo zonke izidlo.
Ukudla ushokoledi omnyama kufanele kube yingxenye yenguquko ekuphila ngendlela enempilo uma uzimisele ngokunciphisa i-cholesterol yakho.
Zinike ushokoledi omnyama njengomvuzo wokudla okunempilo, ukulahlekelwa isisindo, nokufinyelela imigomo yakho yokuzivocavoca.
Ngingayithola I-Cholesterol-Ukunciphisa Izinzuzo Kushokoleti Ubisi?
Uhlobo lwekholeti odla izinto uma kuziwa kokudla ushokoledi ngempilo enhle ngoba yizindawo ze-cocoa ezinikezela izinzuzo zezempilo.
Ushokoledi omnyama, ngoba uqukethe i-cocoa ngaphezulu kunezinye imikhiqizo ye-chocolate engathandekayo, unamanani aphezulu ama-flavonoids futhi ngaleyo ndlela kungenzeka ukuba nomthelela wokuvikela isifo senhliziyo.
Ukuze wenze okungcono ukwengeza ushokoledi ekudleni kwakho ukuze unciphise i-cholesterol yakho, khetha imikhiqizo ngokuqukethwe okuphezulu kwe-cocoa enenani eliphansi lokucubungula, elinciphisa okuqukethwe kwe-flavonoid.
Imikhiqizo enamanani amaningi e-cocoa ayaziqhenya, futhi amaphesenti avezwa ngokucacile kule ilebula. I-chocolate ye-Organic ivame ukubhekana nokucubungula okuncane kunezinto ezingezona eziphilayo.
Ukwengeza, ezinye izinhlobo ze-tshokoleti, njenge-candy ye-Halloween nomshokoledi oshisayo, ingaqukatha izithako ezingathandeki ezingakhuphula amazinga we-cholesterol, njengobisi oluphelele.
I-Chocolate Yomnyama iyanciphisa i-LDL
Ukudla ushokoledi omnyama njengendlela yokungenelela kwesikhashana kunciphisa izinga eliphansi le-lipoprotein (LDL) kanye namazinga ephelele we-cholesterol, ngokusho kwe-meta-analysis eshicilelwe kuyi-European Journal of Clinical Nutrition.
Abacwaningi bahlaziya idatha kusuka ezinkulingweni zemitholampilo ezi-10 lapho abahlanganyeli abangu-320 bangezela ushokoledi omnyama ekudleni kwabo amasonto amabili kuya kwangu-12.
Ukungenelela komshokolethi omnyama kunciphise kakhulu i-serum LDL kanye ne-cholesterol yonke, kodwa hhayi i-lipoprotein ephezulu (HDL) noma i- triglycerides .
Ushokoledi Omnyama Ukhula nge-HDL
Ukudla ushokoledi ocebile ophezulu we-cocoa i-polyphenol uyasebenza uma ukwandisa i-HDL kuziguli ezine-type 2 yesifo sikashukela, ngokusho kocwaningo olushicilelwe encwadini ethi Diabetic Medicine.
Kulesi sifundo kwabahlanganyeli abangu-12 nje kuphela, abacwaningi banqume ukuthi banezela ama-gramu angu-45 e-chocolate ekudleni kwabo amasonto angu-8. Ingxenye yabathintekayo yathola ushokoledi ophezulu we-polyphenol ophezulu we-cocoa nengxenye yayine-chocolate ephezulu.
Imiphumela ibonisa ukuthi i-polyphenol encane ephansi ayikhiqizanga izinguquko. Iqembu le-polyphenol ephakeme linyuke kakhulu kwi-HDL futhi kuncipha kwe-cholesterol esiphelele.
Ushokoledi Omnyama Uphakeme E-Flavonoids
I-Chocolate inezinhlobo zamakhemikhali ezingaphezu kuka-300 ngaphakathi kwayo. Okuyaziwa kakhulu kuhlanganisa i-caffeine, ushukela, ne-cocoa.
Omunye wamakhemikhali awaziwa kancane nge-chocolate kukhona ama-flavonoids. I-flavonoids nayo iwayini elibomvu futhi itholakale emazingeni aphansi e-LDL ama-cholesterol futhi yenza umphumela wokuvikela ngokumelene nesifo senhliziyo .
Ukwengeza, ingxenye eyodwa kwezintathu kokuqukethwe kwamafutha atholakala nge-chocolate isesimo se-stearic acid. Nakuba i- fat saturated , i-stearic acid yenza umphumela ongathinti hlangothi emazingeni e- cholesterol ; okungukuthi, ngenkathi kungabonakali ukuphakamisa amazinga e-cholesterol kwezinye izifundo, akubonakali ukuthi wehlisa.
Imithombo:
Mellor, et al. Isifo Soshukela: I-High-Cocoa I-Chocolerol Eningi Yase-Poly-Cocoa Ithuthukisa i-HDL I-Cholesterol ku-Type 2 Isifo Sikashukela. (2010)
Tokede, et al. I-European Journal ye-Clinical Nutrition: Imiphumela yeCocoa Products / Dark Chocolate kwi-Serum Lipids: i-Meta-Analysis. (2011)