Kodi ndizotheka kudya chokoleti chokhala ndi cholesterol yayikulu?

Chocolate ndi cholesterol ndizogwirizana kwambiri, kotero kuti mano ambiri otsekemera amawopa kugwiritsa ntchito zomwe amakonda. Koma si mitundu yonse ya chokoleti yomwe imayambitsa cholesterol yamagazi yambiri. Ndipo komabe simungadye maswiti mopanda malire, chifukwa mumatha kupeza caries, kunenepa kwambiri, mavuto a khungu, cholesterol yayikulu. Anthu omwe ali ndi atherosulinosis, posankha izi, muyenera kuphunzira mosamala kapangidwe kake.

Kuphatikiza Chocolate

Mtundu wa chakudya umagwira ntchito yofunika kwambiri kwa munthu aliyense, makamaka kwa anthu omwe ali ndi cholesterol yambiri. Kuti mumvetsetse ngati nkotheka kudya chinthu china, muyenera kudziwa mawonekedwe ake. Dziwani kuti zakudya zamafuta zimangowonjezera zipupa pamakoma amitsempha yamagazi.

Chinsinsi cha chokoleti chagalasi chimakhala ndi ufa wa cocoa, womwe umaphatikizapo:

• mafuta masamba
• mapuloteni
• chakudya.

100 g pachinthu ichi chimakhala ndi pafupifupi 30- 35 g yamafuta, omwe ndi theka pafupifupi lama tsiku ndi tsiku omwe amapezeka ndi anthu. Amadziwika kuti kwa amuna amakhala pakati pa 70 mpaka 150 g, ndipo kwa akazi - kuchokera 60 mpaka 120 g. Ngati munthu akudwala atherosclerosis, kuchuluka kwake kwamafuta tsiku lililonse ndi 80 g.

Kutengera ndi kapangidwe kake, mitundu yotsatirayi ya zakudya zabwinozi imasiyanitsidwa:

1. Chokoleti chakuda (chakuda) - chopangidwa kuchokera ku nyemba za cocoa, shuga ndi batala wa cocoa, ndizokhazikika komanso zolimba.
2. Chokoleti chamkaka - wopangidwa kuchokera pazakudya zomwezo ndi zakuda, ndi kuwonjezera kwa ufa wa mkaka. Mtundu wamtunduwu ndiwotsekemera ndipo umasungunuka mosavuta mkamwa.
3. Chokoleti yoyera - yopangidwa popanda kuwonjezera ufa wa cocoa, imaphatikizapo shuga, batala wa cocoa, ufa wa mkaka ndi vanillin. Imasungunuka mosavuta ngakhale kutentha kwambiri.

Koma popeza gwero la lipids ndi mafuta a nyama, ndibwino kupatsa chidwi ndi chinthu chokhacho popanda kuwonjezera mkaka ndi zosayera zina. Simuyenera kugula chokoleti ndi kukhalapo kwa ma kanjedza, mafuta a haidrojeni ndi zinthu zina zomwe sizili bwino wathanzi.

Chokoleti chiti choti musankhe ndi cholesterol yayikulu?

Chifukwa chake, ku funso, kodi ndizotheka kudya chokoleti chokhala ndi cholesterol yayikulu, yankho ndi inde, koma ndi malire ake. Ndikwabwino kupatsa chidwi ndi owawa, chifukwa mtundu uwu wa mankhwala ndiwotetezedwa kwambiri ku ubongo komanso umathandizanso polimbana ndi lipids yambiri. Chachikulu ndichakuti mankhwalawa amakhala ndi cocoa pafupifupi 70%.

Mankhwala atapezekanso m'magazi ambiri, dokotala amakupatsani zakudya zina zomwe zimakonza chakudya. Zakudya izi zimachepetsa kudya zamafuta amnyama ndipo zili ndi mafuta ambiri a omega-3, 6, ndi 9 as mafuta.

Nthawi zambiri chinthu chazakudya ichi chimakhala chokoleti chakuda. Mtunduwu umawerengedwa kuti ndi wofunika kwambiri, popeza ndiwambiri mu magnesium, chitsulo, potaziyamu, theobromine, vitamini A. Chofunikira kwambiri ndizoperewera cha cholesterol mu chokoleti ndi 8 g mu bar 100-gramu yokhazikika. Ndikofunikira kudya m'magawo ang'onoang'ono, osati mataye onse nthawi. Zogulitsa zamtunduwu zimasungunuka mkamwa kwa nthawi yayitali, kuti mutha kukwanira ndikukhala ndi kukoma ngakhale pang'ono.

Madokotala amati chokoleti chakuda chokhala ndi cholesterol chimakhudzanso kuyeretsa kwamitsempha yamagazi ndi mitsempha kuchokera kuzinthu zovulaza, kuchepetsa chiopsezo cha kuundana kwa magazi. Imakhazikitsanso kuthamanga kwa magazi ndipo imalimbikitsa kutulutsa kwa endorphin - mahomoni achisangalalo. Koma ndikofunikira kukumbukira kuti ilinso ndi theobromine, yomwe mumagulu ake ndi ofanana ndi caffeine, chifukwa chake ndibwino kuti musagwiritse ntchito musanayambe kugona.

Chifukwa chake cholesterol mu chokoleti ilibe, ndipo imatha kudyedwa ndi anthu omwe ali ndi atherosclerosis.

Chokoleti chakuda chimakhala ndi zowawa zowawa, koma palinso chosangalatsa kwambiri chakuda chomwe chimakhala ndi cocoa yambiri ndipo ndizosavuta kuzizolowera.

Mitundu ya chokoleti

Kutengera kapangidwe kazinthuzi, pali mitundu yamtundu wa chokoleti:

Mulinso:

• Chokoleti cha Porous amatanthauza mtundu wa mkaka ndi kuchuluka kwa ufa wa cocoa mmenemo,
• Zakudya m'malo mwa shuga oyera amawonjezera
• Chokoleti cha chokoleti cha maswiti ndi zinthu zina zodulira,
• Chocolate ufa wopanga chakumwa chotentha.

Mitundu Yogulitsa Chocolate

Ngati chokoleti chopangidwa molingana ndi njira yachinsinsi, ndiye kuti ili ndi zinthu zotere. Zizindikiro zimaperekedwa pa 100 100 magalamu:

Chocolate Fatty Acids

Zophatikiza zamafuta mu chokoleti zimakhala ndi maziko a mbewu, ndipo mafuta a nyama okha ndi omwe amachititsa cholesterol. Chifukwa chake, zatsimikiziridwa kuti chokoleti chiribe mamolekyulu a cholesterol.

Malonda a chokoleti omwe amaphatikizidwa ndi mitundu iyi ya ma acid:

Oleic fat-saturated acid ndi gawo lopindulitsa mafuta chifukwa limathandizira kuchepetsa mafuta m'thupi.

Oleic acid imapezekanso m'mafuta ndi zipatso, zomwe ndi zina mwa zakudya zisanu zofunika kwambiri zomwe zimakhala ndi cholesterol yayikulu: maolivi ndi mafuta a maolivi, avova.

Asidi awa ndi gawo la gulu la asidi la Omega-6 acid.

Stearic fat-saturated acid siziwonjezera cholesterol index, chifukwa siimakamizidwa ndi thupi ndi 95.0% ndipo imusiya mosasinthika kudzera m'mimba.

Mafuta a linoleic omwe adapangidwa, omwe ndi gawo la gulu la omega-3 acid ndipo ndi asidi wofunikira yemwe ayenera kuyamwa, satha kukulanso cholesterol index, koma kuti achepetse kuphatikizidwa kwake kuphatikiza ndi ma acid ena ku omega-3.

Kupezeka kwa asidi amtunduwu mu chokoleti ndi mwayi wopangira chokoleti kuposa ena, chifukwa mcherewu ungagwiritsidwe ntchito mosalakwitsa ndi cholozera cha mafuta ambiri.

Palmitic acid ndi asidi wokhazikika wamafuta omwe amavulaza thupi ndipo amatha kuwonjezera cholesterol index.

Monga gawo la batala la cocoa, amapanga 25.0% ya kuchuluka kwa ma asidi omwe ali ndi mafuta, motero sangathe kuwonjezera kwambiri cholesterol index mosiyana ndi ma asidi ophatikiza omwe amapezeka.

Palmitic acid ndi asidi wokhazikika wamafuta omwe amavulaza thupi ndipo amatha kuwonjezera cholesterol

Zopindulitsa pa chokoleti

Zopindulitsa zamtunduwu zimapezeka mu cocoa momwe chokoleti chimapangidwira. Cocoa kernel, yemwe ali ndi batala wa cocoa, yemwe ali ndi mavitamini ndi michere yambiri.

Zida zofunikira popanga ufa wa cocoa ndi batala:

• Kuphatikizika kwa chokoleti kumakhala ndi ma alkaloids monga caffeine ndi theobromine alkaloid, omwe amathandiza kapangidwe ka mahomoni a endorphin. Kusangalala kwazinthu kumawonjezera nyonga, kukulitsa ntchito zamaubongo, zomwe zimapangitsa chidwi ndi chisamaliro, komanso zimawonjezera kukumbukira,
• Kuchokera ku endorphins, mawonekedwe amunthu amadzuka, ndipo malo onse amanjenje amachitidwa, omwe amachepetsa kukula kwa mutu,
• Endorphins amachepetsa kuthamanga kwa magazi pamagazi,
• Theobromine yokhala ndi caffeine imathandizira kuti shuga amuyamwa.

Zophatikizira zovuta mu chokoleti:

• Magnesium imaletsa kupsinjika kwamanjenje ndi kupsinjika, imayendetsa ntchito ya chitetezo chathupi, ndipo imathandizira kugwira ntchito kwamkati kwa mtima ndi dongosolo la magazi. Magnesium imawongolera kuchuluka kwa cholesterol mthupi. Amakana kukhumudwa, amasintha kukumbukira,
• Potaziyamu mu nyemba za cocoa amatulutsa bwino ntchito ya mtima myocardium, komanso zida zonse za minofu. Mothandizidwa ndi potaziyamu, zipolopolo za zotupa zamitsempha zimayenda bwino. Potaziyamu amathandiza kusungunula ma neoplasms a atherosulinotic m'mitsempha yayikulu, ndikuwabweretsa kunja kwa thupi,
• Fluoride ndiyofunikira kuti apangidwe ndi kusungidwa bwino kwa zipolopolo zamano,
• Calcium imalepheretsa mafupa omangira, ndipo ndi chida chomanga m'matumbo a anthu,
• Phosphorous imayendetsa ma cellcirculation mu ubongo, omwe umawonjezera luntha ndi ntchito za bongo. Mkhalidwe wamaonedwe ndi kukumbukira kumakhala bwino
• Iron imalepheretsa kukula kwa kuchepa kwa magazi m'thupi mwakuwonjezera index ya hemoglobin, komanso imathandizanso kuchepetsa nkhawa m'magazi am'mimba, omwe amasintha kayendedwe ka magazi ndipo amathandizira thupi kupewa kuwonjezera cholesterol index.

Fluoride ndiyofunikira kuti apangidwe ndi kusungidwa bwino kwa zipolopolo zamano

Vitamini ovuta mu chokoleti

Chocolate flavonoids

Flavonoids ndi ma polyphenols omwe amachitika mwachilengedwe ma antioxidants. Zambiri mwazinthuzi zimapangidwa ndi cocoa, womwe umagwiritsidwa ntchito popanga chokoleti cha chokoleti. Ma Flavonoids amapezeka pamiyeso yambiri mu chokoleti chowawa kapena chakuda.

Mwanjira yoyera ya mchere, iwo mulibemo, ochepa gawo ali mu porous ndi mkaka chokoleti mankhwala.

Komanso kuchuluka kwa ma flavonoids amatha kusiyanasiyana mitundu yowawa ndi yakuda, izi zimatengera gawo la kukula kwa nyemba za cocoa komanso mitengo yamitengo ya cocoa.

Komanso, kudya kwa flavonoids mthupi kumadaliranso pazinthu zomwe zili mgulu la chokoleti, zina zomwe zimatha kuzilimbitsa ndi thupi, pomwe zina, m'malo mwake, zimakhala chopinga.

Flavonoid katundu pa thupi:

• Kukonzanso mphamvu ya maselo amthupi,
• Kukha magazi
• Zokhudza antibacterial thupi,
• Tetezani kuyandikira kwa umuna wamankhwala kuchokera pakuchokera kwa mamolekyulu a cholesterol aulere pamenepo.

Kukonzanso mphamvu ya maselo amthupi

Chokoleti cha chokoleti chokhala ndi mafuta ambiri

Ndi index ya cholesterol yayikulu, chokoleti chamdima chokhacho ndi mchere wotsekemera womwe ungagwiritsidwe ntchito ngati chakudya, momwe cocoa sichili zosakwana 50.0%.

50.0 magalamu a chokoleti chamdima chakuda ndikugwiritsa ntchito pafupipafupi amachepetsa cholesterol index ndi 10,0%. Chokoleti chakuda pazinthu zake zothandiza ndizoyandikana kwambiri ndi chakumwa cha chokoleti chomwe katundu wake amayeza.

Masiku ano pogulitsidwa pakati pa zakudya zazikulu za chokoleti, chokoleti chamdima wakuda sichinthu chachikulu.

Kuphatikiza pa chokoleti chamdima chakuda, chokhala ndi cholozera cha cholesterol chambiri, mitundu ina ya zakumwa za chokoleti sizingathe kudya, chifukwa zimakhala ndi ufa wochepa wa cocoa, ndipo mafuta a trans, mafuta a nyama omwe amaletsedwa mwamphamvu ndi cholesterol index, amagwiritsidwa ntchito popanga.

Ngati mumadya magalamu 50 amkaka kapena chokoleti chamadzi tsiku lililonse, cholozera cha cholesterol chidzawonjezereka ndi 25.0%, zomwe zingavulaze kwambiri mulingo wa lipid ndi mtima.

Ndi kuchuluka kotere, kachigawo ka LDL kamakhala ndi mwayi pakuyenda kwa magazi, motero mamolekyulidwe a lipid apansi omasuka amakhazikika pa arotial endothelium, ndikupanga atherosranceotic neoplasm.

Chokoleti choyera chimakhala ndi batala wochepa kwambiri wa koko, ilinso ndi nyama komanso mafuta a trans. Palibe phindu lililonse kuchokera ku dessert yoyera ya chokoleti, ndipo kuwonongeka kwa magazi ndi kwakukulu, chifukwa iwo, monga mkaka, amathandizira kuwonjezeka kwa cholesterol index.

Ndi cholesterol yayikulu, chokoleti chimayenera kudyedwa chifukwa ufa wa cocoa uli ndi mphamvu yochepetsera lipids ndikuwongolera kusalinganika kwa lipid.

Ndi chisankho choyenera cha mitundu yosiyanasiyana ndikugwiritsa ntchito, zabwino za chokoleti ndi cholesterol ndizambiri.

Phindu la chokoleti chamtima

• Theobromine, khofi. Ma alkaloids onsewo ndi othandizira zachilengedwe. Amawonjezera kuthekera kwambiri, ntchito zaluso, kuthetsa kugona, kusayang'anira.
• Tocopherol (Vitamini E), Retinol (Vitamini A). Chifukwa cha kuphatikiza ndi mafuta, mavitaminiwa amathiridwa bwino ndi thupi. Ndi ma antioxidants, amachepetsa mamasukidwe amwazi, cholesterol, amalimbitsa makoma amitsempha yamagazi, amathandizira chitetezo chamthupi komanso khungu.
• Calciferol (Vitamini D). Kumwa zokwanira tsiku lililonse ndi zinthu izi kumateteza kupewa matenda amtima, kunenepa kwambiri komanso kukhumudwa.
• Mavitamini angapo a gulu B. Mothandizana ndi mavitamini a antioxidant, zinthu za gululi zimalepheretsa kupezeka kwa cholesterol plaques pa endothelium ya mitsempha.
• Zofunikira zofufuza. 100 g ya pansi cocoa imakhala ndi tsiku lililonse la magnesium, 250% ya zofunika tsiku ndi tsiku zamkuwa, 75% ya potaziyamu yofunika, 65% ya phosphorous ndi nthaka, 10% ya calcium, kuposa 100% ya chitsulo chofunikira popanga magazi.
• Khalid. Amino acid ndiye maziko opangidwira serotonin "ya chisangalalo". Ngati mumadya mitundu 50 ya chokoleti chopweteka kwambiri tsiku ndi tsiku, mutha kudziteteza mosatekeseka kapena kusasangalala.
• Mafuta ochulukitsa a monounsaturated. Mafuta osasinthika amathandizira kupanga lipoproteins yapamwamba kwambiri, yomwe imayendetsa cholesterol yowonjezera ku chiwindi.

Chokoleti ndi osayenera kugwiritsa ntchito ndi:

• gout (mankhwala a purine amayamba kuvuta chifukwa cha matendawa).
• matenda ashuga (kuphatikiza matayala osakaniza shuga),
• chifuwa cha mankhwala a cocoa.
• matenda a mtima (alkaloids angayambitse tachycardia, kuchuluka kwa mavuto).
• zilonda zam'mimba, gastritis, kutupa kwa kapamba.

Panthawi yapakati komanso yoyamwitsa, zopangidwa za cocoa ziyenera kugwiritsidwa ntchito mosamala, pokhapokha mukaonana ndi dokotala wazachipatala kapena dokotala wa ana.

Ubwino wa chinthu chilichonse mu atherosulinosis umatsimikiziridwa ndi zinthu ziwiri izi: kukhalapo kwa cholesterol pakupanga kwake komanso kuthekera kwake polimbikitsa chidwi chake m'magazi. Ngakhale mafuta ochulukirapo - opitilira 30 g pa 100 g ya cholesterol yomwe ilimo, 8 mg yokha pa 100 g.

Zakudya za Chokoleti

Malinga ndi zomwe akatswiri ofufuza ku America apeza, kugwiritsa ntchito maswiti nthawi zonse kuchokera ku nyemba za cocoa kumachepetsa chiopsezo chodwala ndi mtima. Kwa anthu omwe ali ndi vuto la atherosulinosis, amalimbikitsa ngakhale kudya zakudya zapadera za chokoleti.

Chiwembu chake ndi chophweka: menyu ochepera mafuta (osapitirira 60-70 g ya lipids patsiku) amaphatikizidwa ndi kuchuluka kwazinthu zambiri zama protein, fiber, ndi cocoa. Kuchuluka kwa mafuta a nyama kuyenera kuchepetsedwa: gawo la lipid la zakudya limaphimbidwa ndi mafuta am'madzi ndi masamba (linseed, dzungu, maolivi). Kuphatikiza apo, tsiku lililonse mpaka 17.00 ndikofunikira kudya 50-70 g ya chokoleti chakuda. Pakupita maola awiri mutatha maswiti, muyenera kukana chakudya.

Zakumwa zolimbikitsa motsutsana ndi atherosulinosis

Viyikani chokoleti wowawasa (60-70% cocoa) pa grater wokondera, ikani chikho chachikulu mumadzi osamba. Onjezani supuni 1-2 za shuga kapena fructose. Mukamawotha, ikani misa mpaka yosalala, kenako onjezerani kapu yamadzi ya 0,5-1, sinamoni, tsabola wa tsabola, ginger wowuma kuti mulawe. Pambuyo poyambitsa, kwezani zakumwa ndi uzitsine wa wowuma. Pambuyo kuwasunga pamoto kwa mphindi zina 1-3, chotsani, chokani kuti mukazizire.

Kupanga zakumwa kukhala zochulukirapo komanso zochuluka, m'malo mwa madzi, mutha kumwa mkaka wa amondi kapena kokonati.

Malamulo Amasankhidwe Asankho

Ndi chokoleti chiti chomwe chimagwira ntchito kwambiri, ndipo ndi chiti chomwe chimayenera kupatula kwathunthu ku matenda aliwonse a mtima?

1. Chokoleti chakuda chimakhala ndi mitengo ya cocoa ya 56% mpaka 99%, chisankho chabwino kwambiri pa zovuta zamatumbo a lipid.
2. Choleti yakuda yakuda, ngati "mnzake" wowawa, nthawi zambiri sakhala ndi nyama. Zothandiza kwambiri ndi mitundu yomwe ili ndi ufa wonse wa cocoa komanso batala wa cocoa pamwamba pa 45%.
3. Milky Zinthu zapakati pa cocoa pamitundu ya mkaka ndi 30%. Simuyenera kugwiritsa ntchito chokoleti chotere ndi cholesterol yayikulu: kuchuluka kwamafuta am nyama mkati mwake ndi okulirapo.
4. Choyera Zabwino zonsezi sizongothandiza, koma zowononga m'mitsempha yamagazi. Ili ndi batala wa cocoa 20% yokha, ndipo enawo amapangidwa ndi shuga, mkaka wa ufa.
5. Matenda a shuga Izi ndizosiyana ndi ena, chifukwa zimatha kukhala zowawa kapena zamkaka. M'malo mwa shuga oyera, fructose kapena zotsekemera zina zimawonjezeredwa ndi matailosi.

Zinthu zomwe zakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

Timamvetsa kapangidwe kake

Kafukufuku wasonyeza kuti chokoleti chakuda chimatha kukhala chabwino kwa mtima. Amapangidwa kuchokera ku nyemba za cocoa, ndipo ali ndi ma flavonoids (moyenera, flavanols), omwe ndi antioxidants.
Ma antioxidants otsutsana oxidation - mankhwala oyipa omwe amapezeka mthupi lathu. Chifukwa chake, makutidwe ndi okosijeni a "oyipa" cholesterol amathandizira kukulitsa matenda amtima (ziyenera kudziwika kuti cholesterol "yoyipa" sioyipa kwambiri, imatenga nawo mbali machitidwe ofunikira a thupi, koma imakhala yoyipa panthawi ya makutidwe ndi okosijeni).

Kumbukirani kuti chokoleti sichinthu chochepa kwambiri. Kugwiritsa ntchito pafupipafupi kumatha kubweretsa kunenepa kwambiri, komwe pakokha kuli pachiwopsezo cha matenda a mtima. Chifukwa chake, chokoleti chakuda chamtundu wautali (osapitirira 50 magalamu tsiku lililonse), komanso zakudya zopatsa thanzi komanso moyo wabwino zingakhale zabwino kwa mtima wanu.

Chokoleti chamtengo wapamwamba chimakhala ndi mafuta ambiri a cocoa, omwe mulibe cholesterol, chifukwa mankhwalawa amachokera ku nyemba za cocoa. Botolo wa Cocoa ali ndi mitundu itatu yamafuta acids:

• posachedwa - mafuta ambiri (ochepa),
• stearin - mafuta odzazidwa omwe sakhudza cholesterol,
• oleic - monounsaturated mafuta, omwe angatiteteze kumatenda ambiri, kuphatikizapo mtima.

Chips Chocolate for High Cholesterol

Popewa chokoleti cha chokoleti kuti chisavulaze thupi, muyenera kutsatira malamulo ogwiritsa ntchito:

• Ndi bwino kumangodya mitundu yaiwisi ya chokoleti yopanda magalamu 50.0 patsiku,
• Mchere wotsekemera wamkaka sungangodutsa cholesterol index, komanso ungayambitse kunenepa kwambiri m'thupi ndi maselo a chiwindi, makamaka ali mwana. Zomwe zimayambitsa kuwola kwa mano kwa ana aang'ono ndi kukangalika kwambiri kwa zinthu zamkaka zonkitsa.
• 20,0 magalamu a mchere wokoleti yoyera imakweza cholesterol index ndi 1.80 mmol / lita. Kugwiritsa ntchito chokoleti yoyera kumapangitsa kuti anthu azinenepa kwambiri, makamaka ana.
• Tisaiwale kuti chokoleti chopatsa thanzi sichotsika mtengo, ndipo nsomba zake zotsika mtengo sizipereka chitsimikizo pakugwiritsa ntchito mchere,
• Mukamasankha chokoleti, werengani mosamala malangizo a mafuta a nyama ndi mafuta omwe amapezeka mu malonda sayenera konse,
• Musanapatse mwana chokoleti chaching'ono, muyenera kufunsa dokotala wa ana.

Mtundu wowawa wa chokoleti chamtengo wapatali sotsika mtengo

Zothandiza katundu ndi kapangidwe kake

Mitundu yotsatirayi ya chokoleti imasiyanitsidwa potengera luso lakapangidwe:

Zosiyanasiyana zamtunduwu ndizopatsa, zamishuga (zokhala ndi zotsekemera) ndi mitundu ingapo yazopangira chokoleti. Malinga ndi njira yapamwamba, chokoleti chimakhala ndi mapuloteni a 6-7%, mafuta 38-40%, chakudya cha 6,63%. Chokoleti chili ndi michere yambiri:

Mtundu wowawa wa chokoleti umakhala ndi michere yambiri - kufufuza zinthu, mchere ndi koko. Zoyera ndi mkaka sizimagwiritsidwa ntchito ngati mankhwala, chifukwa zimakhala ndi zina zambiri, zosungirako, mafuta, shuga, mkaka, zomwe sizimaloledwa kwa aliyense amene akudwala.

Kodi ndizotheka kudya chokoleti ndi mafuta ambiri

100 g ya chokoleti imakhala ndi mafuta pafupifupi 35 g - pafupifupi theka la zakudya za tsiku ndi tsiku za munthu wathanzi. Koma cholesterol imalowa m'thupi ndi mafuta. Kodi likupezeka kuti chokoleti chimapangitsa kuti cholesterol? Ayi, samachulukitsa, chifukwa mu nyemba za cocoa zomwe zimapangidwira bwino, mafuta amangokhala azomera komanso chiyambi, ndipo poyerekeza ndi nyama yanyama, kuchuluka kwa mafuta m'thupi kumapangitsa kuti pakhale mafuta ochepa. Chifukwa chake chokoleti chokhala ndi cholesterol yambiri imatha kudyedwakoma chokha mtundu wina.

Chokoleti chosankha ndi cholesterol yayikulu

Zopanda vuto konse, kwa ife, zitha kuganiziridwa chokoleti chamdima chakuda. Muli mitundu yambiri yapamwamba ya ufa wa cocoa. Chocolates ndi zinthu zina zopangidwa ndi chokoleti choyera ndi mkaka sizikhala ndi kuthekera kofunikira ndi izi, zimachulukitsa cholesterol, chifukwa chochuluka komanso zowonjezera zosiyanasiyana.

Nutritionists ndi akatswiri ena, pamaziko a maphunziro angapo, amakhulupirira kuti chokoleti chamdima chimachulukitsa kuchuluka kwa cholesterol yopindulitsa - HDL (lipensitroteins yapamwamba), ndipo motsatana imachepetsa gawo loipa la cholesterol - LDL (low density lipoproteins).

Kuti mukwaniritse izi - idyani chokoleti chakuda 50 g patsiku. Anthu omwe amakonda mitundu yoyera, koma omwe ali ndi vuto la cholesterol bwino, asinthe zomwe amakonda mwakuwonjezera mitundu yakuda pachakudya ndi kuphatikiza mkaka.

Chisamaliro makamaka chiyenera kulipidwa pamlingo wazogula. Pogula, muyenera kulabadira mafotokozedwe ake. Zimamata komanso zolimba siziyenera kuphatikizidwa pazinthu zachilengedwe. Kuuma komanso kusasinthika kwa kusasinthika kumapereka umboni wa chikumbumtima cha wopanga ndikuti chokoleti choterechi chidzakupindulitsani.

Zotsatira za cocoa pa cholesterol

Cocoa ili ndi mitundu yotsatirayi yamafuta: oleic fatty acid (pafupifupi 40%), stearic (35-37%), Palmitic (24-30%) ndi linoleic (osakwana 5%) acid. Yoyamba mwa izi - oleic FA (mafuta acid) - ndi mtundu wofunikira wamafuta. Imatsitsa cholesterol ndikuyenda bwino kwa magazi. Ngakhale kuchuluka kochepa kwambiri, linoleic acid amayamikiridwa kwambiri mu nyemba za cocoa. Ili pakati pazofunikira, koma osati zopangidwa ndi thupi ndipo zimangobwera kwa ife ndi chakudya.

Komanso pakupanga chokoleti chowawa pamitundu yambiri pali ma flavanoids, omwe ndi antioxidants omwe amagwira ntchito. Iwo ali limbitsa mtima endothelium (khoma lawo lili mkati mwa lumen), kutsika kwam magazi ndi kuchepetsa chiopsezo chotengera atherosulinosis. Mavitamini A, D, E, gulu B amathandizanso kuthana ndi mavuto a cholesterol. Iwo, limodzi ndi kufufuza zinthu, amagwira ntchito pama cellular ndi ma cell ndipo amachiritsa thupi pamlingo wakuya kwambiri.

Malamulo a kudya chokoleti ndi mafuta ambiri

Chithandizo chokoma ndi chokondedwa ndi aliyense chomwe chatizindikira lero chikuyenera kugwiritsidwa ntchito mosamala, ngakhale kuphatikiza kwake kunali kothandiza. Monga chinthu china chilichonse, chilinso nawo kuchuluka kwa zotsutsana. Kutengera mitundu:

1. Zakudya za mkaka zimakhala ndi mafuta ambiri osavuta ndipo motero amalimbikitsidwa kwambiri anthu onenepa kwambiri.
2. Matenda a shuga. Anthu omwe ali ndi matendawa amafunika kupatula zakudya zonse zokhala ndi shuga kuzakudya zawo. Chokoleti chakuda chokha sichowopsa - ndi mankhwala omwe amadya omwe ali ndi index yotsika ya glycemic.
3. Thupi lawo siligwirizana.
4. Chifukwa cha momwe amathandizira pakhungu lamanjenje, zopangidwa ndi chokoleti sizisonyeza chifukwa chosowa tulo komanso kusowa tulo.
5. Pa nthawi yoyembekezera, kudya pafupipafupi zakudya za shuga kumatha kuyambitsa kunenepa kwambiri, komwe kungasokoneze kukula kwa mwana wosabadwayo komanso momwe mayi wa mwana wosabadwa, chifukwa chake, panthawiyi, zinthu zamtundu wa chokoleti zimalimbikitsidwa kuti zizigwiritsidwa ntchito zochuluka.

Kafukufuku ndi akatswiri akuti chokoleti chopezeka ndi cocoa choposa 60% chimakhala ndi zinthu zotsutsana ndi cholesterol. Mitundu yamdima yapamwamba kwambiri imangobwezeretsa kuchuluka kwa cholesterol, komanso kusintha ntchito ndi matupi ambiri a thupi lathu.

Kugwiritsa ntchito chokoleti moyenera pamlingo woyenera pakakhala zosagwirizana ndi zina kumathandizira kukulitsa kusangalala komanso thanzi, komanso thanzi lonse.

Mapulogalamu ena

Cha m'ma 1990s, pomwe maphunziro oyamba pa chokoleti ndi cholesterol adachitika, akatswiri azaumoyo sanavomereze izi. Komabe, zidapezeka kuti chokoleti pankhaniyi sichidali choyipa kuposa zakudya zina zam'mwamba kwambiri. Kuphatikiza apo, malonda a confectionery awa, malinga ndi zomwe asayansi apanga posachedwa, atha kukhala othandiza.

Chapakati pa ma 1990, ofufuza adayenera kudziwa chifukwa chake zakudya zomwe zimakhala ndi mafuta a saturic acid (omwe, monga tanena kale, omwe ali gawo la chokoleti), sizingayambitse kusintha kwamafuta m'magazi a cholesterol, monga mafuta ena ambiri.

Choyamba, pezani mafuta omwe ali ndi asidi, kapena mafuta, pamenepa.

Choyamba, mafuta ndi mafuta, ndipo mafuta ndi mafuta. Pali kusiyana kumodzi kokha: mafuta amakhalabe olimba pamafiriji a firiji, ndipo mafuta amakhala amadzimadzi. Zilinso chimodzimodzi pamamolekyu. Mafuta acid ndi maunyolo atali aatomu a kaboni ndi hydrogen okhala ndi carboxylic acid kumapeto. Kuchuluka kwa ma atomu a kaboni ndi haidrojeni mu mafuta acid kumalamulira zinthu zambiri zake - kuchokera pakumveka mpaka momwe amasungunuka bwino m'madzi, ngakhale akhale olimba kapena amadzimadzi.

Ngati ma atomu onse a kaboni amalumikizidwa ndi ma cell amodzi (mwachitsanzo, ma stearic and myristic acids) awa ndi mafuta a asidi. Ngati molekyulu imakhala ndi chomangira chimodzi, awa ndi mafuta ochulukitsa, ngati pali zolumikizana ziwiri kapena zingapo, monga linoleic acid, awa ndi mafuta a polyunsaturated.

Mwambiri, mafuta achilengedwe a mono- ndi polyunsaturated acids (kapena mafuta ndi mafuta) ndizopindulitsa kwambiri kwa thupi kuposa mafuta odzola. Omaliza, monga lamulo, amakweza muyeso wa cholesterol "yoyipa" ndipo nthawi zina amatsitsa mulingo wazabwino. Mafuta acid okhala ndi maatomu a kaboni 18 amawoneka kuti akuphwanya lamulo wamba.

Zatsimikiziridwa kuti stearic acid, mafuta odzaza ndi maatomu 18 a kaboni, amachepetsa cholesterol ya plasma ndi cholesterol “yoyipa” (komanso yabwino). Pogwiritsa ntchito mitundu yomwe ili pamwambapa, mutha kuwona momwe stearic acid mu chokoleti amasiyana ndi mafuta acids ena.

Siwachokole onse omwe ali athanzi chimodzimodzi.

Chifukwa chake, ngati mumadya chokoleti chamtundu wapamwamba (chokhala ndi coc- 60-70% cocoa), osati confectionery yopangidwa kuchokera ku shuga yambiri ndi mafuta a hydrogenated kapena pang'ono a hydrogenated, mumathandizira thanzi lanu.

Chokoleti chakuda kapena chachilengedwe, chimakhala chambiri kuposa polyphenols yomwe ilimo. Mwachitsanzo: chokoleti chakuda chili ndi nthawi zopitilira kawiri ndi theka za antioxidants kuposa mkaka. Ma mankhwala ena omwe amapezeka mu chokoleti chakuda amathandizanso kulimbitsa mtima, kutsitsa cholesterol, komanso kupewa mtima.

Sterols Zomera - Maupanga omwe amapezeka mumafuta a masamba, mbewu monga chimanga, ndi mbewu yazipatso amathandizira kuchepa kwa mafuta m'thupi. Zakudya zambiri zimapangidwa ndi ma sterols azomera kuti zithetse kuthana ndi cholesterol yoyipa. Chocolate chimatanthauzanso zinthu zomwe zimakhala ndi zitsulo zoyambira poyamba.

Nyemba za cocoa, komwe chokoleti chenicheni chimapezeka, ndizopangidwa mwachilengedwe ndipo motero zimakhala ndi mankhwala ambiri omwe amatha kulumikizana ndi thupi laumunthu. Mwachitsanzo, chokoleti chili ndi caffeine, ndipo tonse tikudziwa zomwe caffeine imachita mthupi.

Chocolate cha High Cholesterol

Mu 2017, magazini ya American Heart Association idafalitsa kafukufuku wokhudza mgwirizano wapadongosolo lazakudya zapadera potengera chokoleti chakuda ndi ma amondi ndi kutsitsa cholesterol. Chifukwa cha chakudya chotere, odzipereka omwe akudwala kunenepa kwambiri, kuchuluka kwa cholesterol yotsika ndi 4%, ndi "oyipa" - ndi 7% m'mwezi umodzi wokha.

Njirayi itha kulandiridwa ndi aliyense amene amakakamizidwa kuti azilamulira cholesterol yawo. Komabe, munthu sayenera kuyiwala za chithandizo chamankhwala chodziwika ndi adokotala (kugwiritsa ntchito ma statins).

Kafukufuku wachipatala omwe adachitika zaka makumi awiri zapitazi amapereka mayankho ku mafunso ambiri a omwe amaletsa chokoleti omwe ali ndi mavuto m'mitsempha yamagazi.

1. Kodi chokoleti chimakweza mafuta m'thupi? Ndizosatheka kuyankha funsoli mosagwirizana, chifukwa pali mitundu ingapo ya confectionery iyi.
2. Ndi chokoleti chiti chopatsa thanzi? Chidacho chokhala ndi chokoleti, chimathandizanso kwambiri (pokhapokha ngati ma sterols ndi ma molekyulu a flavonoid sanasinthidwe kwambiri pokonza nyemba za cocoa) chifukwa amakhala ndi mankhwala ambiri a antioxidant.
3. Kodi ndizotheka kudya chokoleti chokhala ndi cholesterol yayikulu? Inde, akadyedwa pang'ono, chokoleti chakuda (makamaka kuphatikiza ndi ma amondi) chimatha kuchepetsa mafuta m'thupi.
4. Kodi ndingadye chokoleti chochuluka bwanji pofuna kuchiritsa? Zabwino kwambiri sizabwino. "Chocolate" kudya kwambiri kumayambitsa kunenepa kwambiri, komwe kumachepetsa mphamvu ya ziwiya za antioxidants ndikweza mafuta m'thupi. Ndikofunika kuti musapitirire tsiku lililonse 50 mg.

Chifukwa chake, chokoleti chakuda chitha kugwiritsidwa ntchito mmalo mwa zakudya zapamwamba za carb (maswiti), koma sayenera kudyedwa nthawi zambiri.

Kodi ndizotheka kudya chokoleti ndimatenda a shuga?

Maonekedwe owawa a chokoleti siowopsa pamatenda a shuga. Chochita choterocho chimakhala ndi chidziwitso chotsika cha glycemic ndipo sichitha kuwonjezera shuga m'magazi ndikutulutsa kwa insulin kwambiri m'magazi.

Mukamadya matenda a shuga, magalamu 50.0 patsiku la chokoleti chopweteka, sizingavulaze mulingo wa glycemic m'thupi.

Mthupi, cocoa imakulitsa kukana kwa insulin, kotero ngati itagwiritsidwa ntchito popewa chokoleti chowawa, kukula kwa matenda a shuga 2 kuyenera kupewedwa.

Ngati mumadya magalamu 30.0 mpaka 50.0 a chokoleti okhala ndi cocoa wambiri tsiku lililonse, mutha kuchepetsa chiopsezo chokhala ndi ma pathologies:

• Cardiac angina pectoris ndi mtima ischemia ndi 37.0%,
• Myocardial infaration ndi 33.0%,
• Systemic atherosulinosis ndi 35.0%,
• Cerebral stroke ndi 29.0%.