Ke kau mai nei nā lā hoʻomaha iā mākou, uaʻike mākou i ka mea ma ka papa inoa: kālekalekaleka, kahilekaleka, a me ka nui o ke kokoleka! Ma hope o ko mākou hōʻoluʻoluʻana i ka lā Kalikimaka a me ka hoʻokuʻiʻana i nāʻahaʻaina Hanukkah a me ka makahiki hou, ua piha pahaʻoe i nā kuki keleka tileka, nā kokoleka wela, a me nā kālepa. Me ka lā o Valentine 51 mau lā ma hope iho o ka Mele Kalikimaka (hiki iāʻoe ke manaʻo i kēia ?!), manaʻo mākou he manawa nui ia no kahi papa "Chocolate 101".
No nā makahiki, ua loiloi nā mea noiʻi i nā hopena olakino o kēia hana maikaʻi (ʻo ia hoʻi, i ka wā eʻaiʻia ai i ke kūponoʻole) a ua loaʻa i ka hopena hope loa: he nui nā huakaʻi olakikole pouli. Nui mākou i ke kokolekale pouli (a ua hoʻokomo pūʻo ia me kekahi o kā mākou 10 superfoods), no laila mākou i hōʻuluʻulu ai i ka papa inoa o kona mau pono pilikino a me nāʻano maikaʻi eʻoluʻolu ai i kona meaʻono.
ʻO kaʻoiaʻiʻo e pili ana i nā Antioxidants
Hanaʻia ka makalekaʻeleʻele mai ka koko mai, ka lepo i laweʻia mai nā niʻano koko i uluʻia i loko o nā kai humua. He punawai nuiʻo Cocoa i nā flavonoids,ʻo ia hoʻi nā epicatechins a me procyanidins (e ho'āʻo i ka'ōlelo pinepineʻana i kēlā mau inoa)! ʻO kēia mau flavonoids he poʻe i kapaʻia he polyphenols a he mau antioxidants mana ia e pale ana i kāu mau pūnaewele mai kaʻino. Hiki ke mālama i kēia palekana i ka mālamaʻana i nāʻelemakule, keʻano o ka maʻi āpau a me ka naʻauʻeha a me nā maʻi o ka maʻi.
ʻO nā kumu'ē aʻe o polyphenols e komo pū ana i ka wainaʻona, ka la, a me nā hua waina-ʻo ka lono e loaʻa aʻoi aku ka maikaʻi a maikaʻi,ʻo ia?
ʻO ka Truth About Heart Health
ʻO ka makaleka makaleʻele he like nō ia me nā hopena maikaʻi loa ma ka piko. Ua hōʻike nā haʻawina e hiki i ka balekale maloʻo ke kōkua i ka hoʻonuiʻana i ke anawaena o nā'enela nui, a pēlā e pale ai i ka hōʻailona o ka hoʻohaunaele.
Uaʻike pūʻia nāʻano likeʻole e ulu ana ka balaka pouli i ka vasomotility (ke kahe mau o ke koko) a me ka paleʻana i nāʻeleʻele maʻamau. Eia hou, hiki i ka hoʻohanaʻana i ka balekale pouli ke hiki ke hoʻonui i ka nui o HDL ("cholesterol maikaʻi") i loko o kou koko ae hoʻoemi iho i ka LDL ("bad cholesterol").
I kēia manawa, e noʻonoʻo paha kekahi oʻoukou, "ʻAʻole anei he momona momona ke kokoleka?" Ua ponoʻoe. ʻOiaiʻo nāʻano momona momona i pili pū me ka maʻi maʻi maʻi liʻiliʻi no ka mea hiki iā lākou ke hoʻokiʻekiʻe i ka LDL a me ka cholesterol a pau i loko o ke koko,ʻo kekahi o nāʻano maʻamau i ke kokolekaleka, ka waikiko stearic,ʻaʻohe ona hopena. ʻOiai e mālamaʻia ana ka noiʻiʻana i ka waikiko stearic,ʻaʻole paha kekahi o nā momona momona. "Noho mālie!
ʻO kaʻoiaʻiʻo e pili ana i nā mea kanu
Makemake hou i ka maopopo? ʻO ka makaleka pouli kahi kumu maikaʻi loa o ka magnesium a me ke keleawe, e hāʻawi ana i kahi 9 pakeneka a me 30 pakeneka o nā'āpana hānaiʻai i'ōleloʻia (RDA), ma ka lawelawe waleʻana he 100-calorie.
He mea nui ka magnesium no ka hoʻolālāʻana i ka ikehu a me ka synthesis synthesis, a he mea e pono ai ke keleawe no ka hoʻomohalaʻana i ka lolo a me ka hana kuhukalima. No laila,ʻo nā meaʻai kūpono o nā kumuʻaiʻelua, he mea nui ia i ko mākou olakino.
ʻO ka makaleka makaleʻele he kumu maikaʻi hoʻi ia o ka hao, potassium, a me ke fiber , no laila ... eʻai!
Pehea e pili ana i Milk Chocolate?
No laila,'ānō ua lilo mākou i kekahi o Debbie Downer. ʻAʻole i loaʻa i ka waikale lelo keʻano o nā ola olakino e like me ke kālekaleka maloʻo. ʻO kaʻelima pōkole heʻelua aʻekolu manawa ka nui o ka koko e like me ka waiu kokoleka, aʻo kēiaʻawaʻawaʻawaʻawa ke kī i nā pono a pau e ola ai. No laila, e hele i nāʻano pōuliuli i ka hapanui o ka manawa.
ʻO kahi Choco-LOT o nā manawa
Makemake i kekahi mau meaʻoluʻolu e noho ai ma kaʻaoʻao pōuliuli? E ho'āʻo i kēia mau manaʻo:
- E kāleka i kahi kīleka chocolate maʻuli i kāu kāu kūʻai aku ma hope aku! E nānā i nā pakeneka he 70 aʻoi aku paha i ka hapalā e hōʻiliʻili ai i nā pono o ka maikaʻi . Nānā: e hoʻomau i ka maka ma ka lawelaweʻana i nā nui; 1'anea (e pili ana i ka nui o ka'alemole) he lawelawe kūpono ia ma kahi o 150 calories.
- Ma mua o ka leʻaleʻaʻana i ka'ōmaʻomaʻama māmā, hoʻohui i kahi lepo kalo. No ka 1 ka 2 teaspoon no ½ ka piha o kaʻohi ka mea āu e pono ai.
- No kāuʻaina ahiahi a me kaʻaila i hiki mai paha, e hoʻopau wau i kaʻu'ōmaʻomaʻo Chocolate Fondue me ka hua hou. No ka mea he mau kumulekale a me nā hua waina he kumu nui o polyphenols, e hāʻawi anaʻoe i kou kino i ka pālua o ka mana antioxidant!
> Kālā:
> Corti, R., Flammer, AJ, Hollenberg, NK & Luscher, TF (2009). ʻO ka Cocoa a me ke ola kino. Wahi, 119, 1433 - 1441.
> Flammer, AJ, Hermann, F., Sudano, I., Spieker, L., Hermann, M., Cooper, KA, Serafini, M., Luscher, TF, Ruschitzka, F., Noll, G. & Corti, R. (2007). Mālamaʻia nā kāleka kelepona i nā vasomotion o ke kalapona me ka hoʻohaʻahaʻa i ka kaʻina o ka platelet. Ka Circulation, 116 (21), 2376-2382.
> Katz, DL, Pono, K. & Ali, A. (2011). ʻO Cocoa a me ka chocolate i loko o ke ola kanaka a me nā maʻi. Nā Antioxidants & Hōʻailona Sigina, 15 (10), 2779 - 2811.