Ihe kacha mma maka nri na ahụike
O siri ike ịchọta nguzozi n'etiti ezigbo uto na ezigbo nri na-edozi ahụ, karịsịa ma a bịa n'ihe ndị na-atọ ụtọ. Ụbọchị Valentine bụ ihe nnọchianya nke chocolates dị iche iche, obi ụtọ, na ụdị dị iche iche nke goodies.
Ọ dị mma ịmalite ịmị anụ ụtọ site n'oge ruo n'oge, ma imebiga ya ókè nwere ike ibute nsogbu shuga na ọbara. Ịkwụsị ihe ị na-eme maka nhọrọ shuga agaghị abụ azịza ya.
Nke bụ eziokwu bụ na enweghị shuga na-apụtaghị na-enweghị carbohydrate, ọ bụkwa carbohydrates bụ nri ndị na-ebute ọbara ndị kachasị. Kama nke ahụ, chọpụta iri obere ego nke ezigbo - ị ga-enwe afọ ojuju na obi ụtọ. N'ezie, ụfọdụ ọgwụgwọ nwere ike bụrụ ihe na-edozi ahụ ma na-atọ ụtọ kwa. Anyị rịọrọ ụfọdụ n'ime ndị na-eri nri na ndị ọkacha mmasị anyị kachasị amasị anyị ka ha jiri aka ha na-emeso ha. Nzaghachi ha: "Ihe ọ bụla nwere chocolate."
Chocolate Chocolate
Nnyocha egosiwo na iri obere cacao achọtara na chocolate nwere ike inwe mmetụta bara uru na mgbali ọbara, nguzogide insulin, na ọrụ vascular na platelet. Ihe mere na nke a nwere ike ịbụ na ọ na-emetụta ya na antioxidant na anti-inflammatory. Cacao sitere na mkpụrụ osisi ma ọ bụ mkpụrụ nke osisi cacao, obere ụlọ osisi America mgbe nile.
Ọtụtụ uru nke cacao nwere ike ọ gaghị adabere na mmiri ara ehi chocolate nke a na-emepụta nke anyị na-erekarị na ngwaahịa chocolate.
C chocolate bu ahia bu kpoo , sugar, mmiri ara ehi na ihe ndi ozo. Onu ogugu karia nke cacao na chocolate choro, na-adighi ihe shuga, kwa. Mgbe ị na-ahọrọ isi iyi nke chocolate chocolate iji họrọ otu ma ọ dịkarịa ala 70% ma ọ bụ karịa nke osisi cacao iji mezuo mmetụta antioxidant ma belata ọdịnaya shuga.
Nke a bụ ihe ha na-atụ aro
Kristy Del Coro, Senior Culinary Nutritionist SPE Akwụkwọ, na-ekwu na ya na-aga na-atọ ụtọ na-emeso bụ oyi kpọnwụrụ (enweghị shuga gbakwunyere), cherwed cherries na-abụghị abụba Greek yogurt na shaved ọchịchịrị chocolate ma ọ bụ cacao nibs. "Na-etinye ala cinnamon ma ọ bụrụ na ịchọrọ ịchekwa calorie na abụba," ka ọ na-ekwu. Ọ bụrụ na ị nwere ọrịa shuga, belata òkè gị cherị ruo ihe dị ka 15, dị ka 1 cherry bụ ihe dị ka 1 gram nke carbohydrate.
Del Coro na-enyekwa ya ihe kachasị mma maka ụdị mmanya chocolate:
- Mast Brothers dark chocolate: ranges si 70-75% cacao
- Jelina Chocolate: ọkwa banyere 70-72% cacao
Ihe ọzọ dị mma chocolate chocolate bụ ka ọ gbazee 1 oz nke 70 ruo 90% chocolate chocolate ma tinye mkpụrụ osisi ọhụrụ (ma ọ bụ mkpụrụ osisi ọzọ ị họọrọ ) iji tinye uru ntanye.
- 1 oz nke chocolate chocolate nwere ihe dị ka calorie 155, 13 g abụba, 7 g abụba jupụtara, 13 g carbohydrate, 7 g sugar, 2.5 g protein
- 1 iko strawberries bụ ihe dị ka calorie 50, 0,5 g abụba, 0 g abụba jupụtara, 12 g carbohydrate, 3 g fiber, 1 g protein
Tinye obere walnuts maka chopped crunch, eriri, na Omega 3 abụba acids. Soro onye ị hụrụ n'anya kwurịta ya.
I nwekwara ike gbanye fig fig chocolate.
Ihe ndi ozo i nwere ike ime na chocolate
Amy Shapiro, MS, Rd, Onye guzobere ezigbo nutritionrition.com, na-atụ aro ka ị na-aṅụ mmanya chocolate n'ọchịchị na-esite na otu na-eme nri na-edozi ahụ.
Ma mgbe ọ na-enweghị ike ime akpọọ nkụ, ọ na-ejide obere obere nke ihe ndozi ndị a:
- Hu Kitchen Salty Bar: 72% cacao
- Raaka: iche dị iche site na 60-82% cacao
- Nib Mor: iche dị iche na 72-82% cacao
Amy na-akọrọ ya uzommeputa maka iko osisi Almond nke chocolate .
Ije ozi dika: 1 iko
Ọrụ: 15
- 2 na 4 ounces ọchịchịrị chocolate mmanya mmanya (70% cocao site Ghirardelli)
- 1/2 iko almond butter (niile eke)
- 2 tablespoons powdered shuga
- 1 okpokoro nnu ma ọ bụ Fluer de Sel
Ntuziaka:
- Gbanyụọ obere chocolate n'ime obere iberibe ma tinye chocolate n'ime broiler abụọ iji gbazee (otu nnukwu igwe na ite mmiri na-arụ ọrụ nke ọma). Nwuo ruo mgbe gbazee na creamy.
- Were obere mpi muffin na-etinye ya na 1 teaspoon melted chocolate na ala nke onye ọ bụla. Tinye n'ime ngwa nju oyi ka ọ dị jụụ ma ọ dịkarịa ala minit 10.
- Na nnukwu efere, tinye mmiri ara ehi almond na shuga shuga ruo mgbe agwakọta ya.
- Ọ bụ ezie na chocolate cools, were 1 teaspoon nke almond butter ngwakọta na-atụgharị n'ime obere obi ụtọ, wee banye n'ime diski. Tinyegharịa iji mepụta diski 15.
- Tinye otu mmiri mmiri almond nwere n'elu ikpochi chocolate cholesterol ma wepu ya na chocolate chocolate. Ghichaa elu na aka nke nnu ma laghachi na nju oyi ka ịtọ.
Ezigbo ihe oriri: kwa 1 chocolate (na-eje ozi 15): ~ 137 calories, 12 g abụba, 4.5 g abụba jupụtara, 10 g carbohydrate, 5 g sugar, 2 g fiber, 400mg sodium, 2 g protein
Gịnị ma ọ bụrụ na ị dịghị amasị chocolate?
Ikekwe ị gaghị abanye n'ime chocolate ma na-eji candy, jellies, ma ọ bụ ụdị soda candy ọzọ eme ememe a. Ọ bụrụ na ị nwere ọrịa shuga, ndị a bụ ma eleghị anya ụfọdụ n'ime ihe ndị kacha njọ ị ga-eri. N'ịbụ ndị a na-ejupụta na shuga, na-acha uhie uhie nakwa na ọ dịghị ihe ọ bụla ọzọ, ụdị swiiti ndị a ga-eme ka shuga ọbara bilie ngwa ngwa. Kama ị na-eri nri na ndị a, ma eleghị anya, ị nwere ike imere onwe gị na onye ị hụrụ n'anya ihe oriri pụrụ iche.
Atụmatụ ime Ka Desserts gị dị mma
- Tinye nri nri flaxseed, chia, hemp, sunflower, walnuts, almọnd ma ọ bụ mkpụrụ ndị ọzọ iji mee ka ụbụrụ, protein, na Omega 3 bara uru acid
- Chọọ maka ntụziaka na-eji ntụ ọka wheat dum ma ọ bụ ntụ ọka ntụ ọka almond maka eriri gbakwunyere, antioxidants, na abụba dị mma
- Gaa maka mkpụrụ ọhụụ kama jelii ma ọ bụ syrup ndị ọzọ ka ọ bụrụ ihe dị ụtọ
> Isi mmalite:
> Corti R, Flammer AJ, Hollenberg NK, Norman HK, Thomas LF. "Ahụhụ na ọrịa obi." Nsogbu . 2009; 119: 1433-1441.
> Kaadị calorie >. Strawberries.
> Kaadị calorie >. Chocolate chocolate.