Amakhekhe amahle kakhulu okudla kanye nempilo
Kunzima ukuthola ukulinganisela phakathi kokunambitheka okukhulu nokudla okunempilo, ikakhulukazi uma kuziwa ekuphatheni okomnandi. Usuku luka-Valentine lufanekisela ama-chocolate amaningi, izinhliziyo ezinomsoco, nazo zonke izinhlobo ezahlukene zezinto ezihamba phambili.
Kuhle ukuzithokozisa ngezikhathi ezithile, kodwa ukuwunqoba kungaphazamisa ushukela wegazi nesisindo. Ukufaka ama-indulges akho okukhethwa kukho okushukela kungase kungabi impendulo.
Iqiniso ukuthi i- sugar-free does not always mean free carbohydrates, futhi ama-carbohydrate yizona izakhi eziphakamisa ushukela wegazi kakhulu. Esikhundleni salokho, khetha ukudla inani elincane lezinto zangempela - uzozizwa unelisekile futhi ujabule. Eqinisweni, ukuphatha okunye kungaba nomsoco futhi kuyamnandi futhi. Sabuza ezinye zezintandokazi zethu ezibhalisayo ezibhalisiwe ukuba zikwazi ukuzithokozisa ngokuzithandela. Impendulo yabo: "Noma yini enoshokolethi omnyama."
Ushokoledi Omnyama
Ucwaningo luye lwabonisa ukuthi ukudla ama-cocoa amancane atholakala ku-chocolate emnyama kungaba nethonya elihle ekucindezelweni kwegazi, ekumiseni kwe-insulin, kanye nokusebenza kwamasophethi nesiplatelet. Isizathu salokhu kungenzeka ngenxa ye-antioxidant and anti-inflammatory affects. Ukhokho uvela esithelweni noma emthini we-coacao, umuthi omncane wase-American ohlaza njalo.
Iningi lezinzuzo zekhokhozi angeke lisebenze ekotokotini yobisi esetshenzisiwe esivame ukudla emikhiqizweni ye-chocolate.
I-c hocolate yezohwebo iyinhlanganisela ye-cocoa, ushukela, ubisi nezinye izithako. Iphesenti eliphakeme le-cocoa nge-chocolate emnyama, i-down the sugar content, too. Uma ukhetha umthombo we-chocolate omnyama kuhloswe ukukhetha eyodwa okungenani u-70% noma ukhokho ngaphezulu ukwandisa umphumela wokuvimbela i-antioxidant futhi unciphise okuqukethwe okushukela.
Nakhu abakuthandayo
U-Kristy Del Coro, oPhezulu oQinisekile wezokudla okunomsoco we-SPE, uthi ukuhamba kwakhe kunamakhaza (akukho ushukela ongeziwe), i-cherries e-thawed nge-yogurt e-non-fat yamaGreek kanye ne-chocolate emnyama eboshwe noma i-cocoo nibs. "Yenza isinamoni engasetshenziswa esikhundleni sakho uma ungathanda ukulondoloza ama-calories namafutha," usho kanje. Uma unesifo sikashukela, nqanda ingxenye yakho yamacreries kuze kube ngu-15, njengoba i-cherry engu-1 i-1 gram ye-carbohydrate.
UCel Coro unikeza izinketho zakhe ezinhle kakhulu ze-chocolate zemikhiqizo:
- Abafowethu abathandekayo bashokoledi omnyama: amamitha avela ku-70-75% ukhokho
- I-Chocolate Jelina: imigqa cishe ngo-70-72% ukhokho
Olunye uhlobo olumnyama lwe-chocolate lucwilisa u-1 oz we-70 kuya kwezingu-90% ushokoledi omnyama bese uphuza ama-strawberries amasha (noma esinye isithelo ozikhethelayo ) ukuze uthole inzuzo yefiber fibre.
- U-1 oz we-chocolate omnyama uqukethe ama-khalori angu-155, ama-13 g amafutha, ama-7 g agcwele amafutha, 13 g we-carbohydrate, i-7 g ushukela, i-2.5 g amaprotheni
- 1 indebe ye-strawberries ingama-kilojoule angama-50, ama-0.5 g amafutha, i-0 g fat fatated, i-12 g carbohydrate, i-3 g fiber, i-1 g amaprotheni
Engeza ama-walnuts ambalwa aqoshiwe we-crunch, fiber, nama-omega 3 fatty acids. Yabelana ngalokhu ukuphatha nomuntu omthandayo.
Ungazama futhi ushokoledi omnyama amakhiwane.
Ezinye Izinto Ongayenza Ngoshokolethi Omnyama
U-Amy Shapiro, i-MS, i-RD, uMsunguli we-realnutritionnyc.com, uphakamisa ukubhaka nge-chocolate emnyama ezindaweni ezingabodwa eziphathekayo zokwelapha okunomsoco nesinamnandi.
Futhi uma engakwazi ukubhaka, uthatha ucezu oluthile lenye yale mijigo:
- I-Hu Kitchen Bar Okusawoti: I-cocao engu-72%
- Raaka: izinhlobo ezivela ku-60-82% ukhokho
- I-Nib Mor: izinhlobo ezivela ku-72-82% ukhokho
U-Amy wabeka iresiphi yakhe ye- Chocolate ye-Almond Butter Cups :
Isayizi yokukhonza: 1 indebe
Izinkonzo: 15
- 2 kuya ku-4 ama-ounces omnyama we-chocolate baking bars (i-cocao engu-70% ka-Ghirardelli)
- 1/2 indebe ibhotela le-almond (yonke imvelo)
- 2 wezipuni ushukela oluyimpuphu
- Isipuni esine-1 Kasawoti olwandle oluvuthayo noma i-Fluer de Sel
Izikhombisi-ndlela:
- Hlanganisa imishayo ye-chocolates ibe yizingcezu ezincane bese ubeka ushokoledi kwi-broiler kabili ukuqubuka (isitsha sensimbi phezu kwembiza eligcwele amanzi abilayo isebenza kahle). Faka kuze kube yilapho kucibilikile futhi kuluhlaza.
- Faka umsila we-mini muffin tin nge-wrappers bese ubeka ithisipuni eli-1 elichotshoziwe ngaphansi kwesinye. Beka efrijini ukuze uphole okungenani imizuzu engu-10.
- Esitsheni uhlanganise ibhotela le-almond kanye noshukela oluyimpuphu kuze kuhlanganiswe.
- Ngenkathi ushokoledi ugoba, uthathe isipuni 1 se-almond butter mix bese ungena ebhokisini elincane, bese ubhalwa e-disc. Phinda wenze ama-discs angu-15.
- Faka i-disc i-almond butter disc phezu kwama-chocolate aqinekile bese uhlanganisa yonke le tshokolethi ecibilikile. Ufafaze iziqongo ngokuthinta usawoti bese ubuyela efrijini ukuze uhlele.
Amaqiniso okunomsoco: nge-chocolate ngayinye encane (ukhonza u-15): ama-calories angu-137, ama-12 g amafutha, ama-4.5 g we-fat agcwele, i-10 g carbohydrate, u-5 g ushukela, i-2 g fiber, i-400mg ye-sodium, i-2 g amaprotheni
Kuthiwani Uma Ungathandi I-Chocolate?
Mhlawumbe awukho ushokoledi futhi uhamba nama-candies amnandi, ama-jellies, noma amanye ama-candy candy kuleli holide. Uma unesifo sikashukela, kungenzeka ukuthi lezi ezinye zezinto ezimbi kakhulu okufanele zidle. Egcwele ushukela, umbala wokufakelwa futhi akuyona enye into, lezi zinhlobo zama-candies zizokwenza ukuba ushukela wegazi ukhule ngokushesha. Esikhundleni sokunwabelana ngalezi zinto, mhlawumbe ungenza wena nomthande wakho ube yi-dessert ekhethekile.
Amathiphu Ukwenza Imifino Yakho Iphilile
- Engeza isidlo esine-flaxse, i-chia, i-hemp, i-sunflower, ama-walnuts, ama-almond noma amanye amantongomane okukhulisa i-fibre, amaprotheni, ne-Omega 3 fatty acid content
- Funa izindlela zokupheka usebenzisa ufulawa ogcwele ukolweni noma ufulawa we-almond we-almond fiber, ama-antioxidants namafutha enempilo
- Khetha izithelo ezintsha esikhundleni se-jelly noma amanye ama-syrups ukuze uthande ama-sweeten
> Imithombo:
> I-Corti R, i-Flammer AJ, uHollenberg NK, uNorman HK, uThomas LF. "I-cocoa nempilo yengqondo." Ukujikeleza . 2009; 119: 1433-1441.
> Ukubala kwekhalori >. Ama-strawberries.
> Ukubala kwekhalori >. Ushokoledi omnyama.