Abantu abanesifo seswekile bahlala becetyiswa ukuba banciphise indlela abazisebenzisa ngayo iilekese kunye nonyango ukunceda ukulawula amanqanaba eswekile yegazi.Kodwa icandelo elibalulekileyo lepateni yokutya okunempilo kukuba iyonwaba ukuze ukwazi ukunamathela kuyo ixesha elide-oko kuthetha ukubandakanya ukunyangwa ngamanye amaxesha kukuhamba kakuhle.Oko kunokukhokelela ekubeni uzibuze ukuba ngabaitshokolethikufuneka kuphetshwe ngabo banesifo seswekile okanye ukuba abantu banako, enyanisweni, ukonwabela othandekayo sweet kanye ngexesha.

Ukuqwalasela ukuba malunga ne-1 kwabayi-10 baseMelika banesifo seswekile, kwaye kwangaxeshanye, ngaphezu kwe-50% yabantu baseMelika babika iminqweno yetshokolethi, kukhuselekile ukucinga ukuba abantu abaninzi abanesifo seswekile banokonwaba ngolonwabo iqhekeza letshokholethi xa benikwa ithuba.Nangona kunjalo, izinto ezifana neeshukela ezongeziweyo kunye nezongezelelo ezifana ne-caramel, amantongomane kunye nezinye ezongezelelweyo zinokukwenza udideke ukongeza kwezi zinto zithandwayo ngendlela ehambelana neenjongo zakho zesondlo.

Indlela iChocolate eyichaphazela ngayo iSwekile yegazi lakho

Iitshokolethi zenziwe nge-cocoa, ibhotela ye-cocoa, iswekile eyongeziweyo kunye nobisi okanye izinto eziqinileyo zobisi, ngoko ke ukutya oku kutya kunokubangela ukuba iishukela zegazi lakho ziphakame ngokukhawuleza kunokutya okunefayibha kunye neprotheni okanye iswekile eyongeziweyo.

"Kholwa okanye akunjalo, i-tshokoleta ithathwa njengokutya okuphantsi kwe-glycemic," uMary Ellen Phipps, MPH, RDN, LD, umbhali weI-Easy Diabetes Desserts Cookbook, uyabalisaUkutyaKakuhle.Ukutya okune-index ye-glycemic ephantsi kudla ngokubangela ukunyuka kweshukela ephantsi kwegazi kunezo zinezinga eliphezulu le-glycemic index.

I-Phipps ichaza oku kumafutha kunye nefayibha efumaneka kwiindidi ezithile zetshokolethi.“Ngokuchanekileyo ukuba ingakanani itshokolethi enokunyusa iswekile esegazini lakho ixhomekeke kuhlobo lwetshokholethi, ingakanani iswekile ekuyo, kwaye kukuphi okunye ukutya okutyayo kunye nayo,” uyacacisa.

ISondlo setshokholethi

Xa uluma iqhekeza letshokholethi, ufumana okuninzi kuneswekile eyongeziweyo.Le confection eneneni ibonelela ngesondlo esinomtsalane, ngakumbi ukuba ukhetha uhlobo olumnyama (okanye lwecocoa ephezulu).

"Uninzi lwezibonelelo zempilo esizibonayo zibalelwa kwitshokholethi ziintlobo ezibonelela nge-70 ukuya kwi-85% ye-cocoa, ethathwa njenge '.mnyamaitshokolethi','” uyacacisa uPhipps.“Ezi ntlobo zetshokholethi zihlala zineswekile [eyongeziweyo] encinci kunye nefayibha engaphezulu elungele ukukhuthaza iswekile yegazi ezinzile.Zikwaphezulu kwiivithamini, iiminerali kunye ne-antioxidants. "

I-cocoa iyaphawuleka kuba iqulethe iipolyphenols, okanye iikhompawundi zezityalo, ezinokunceda impilo yabantu.Ngapha koko, iimbotyi zekoko ngomnye wemithombo eyaziwa kakhulu yepolyphenols yokutya.I-cocoa iqulethe iiprotheni, i-caffeine kunye neemaminerali ezahlukahlukeneyo, kuquka i-potassium, i-phosphorus, ithusi, isinyithi, i-zinc kunye ne-magnesium.

Kodwa ngelixa itshokholethi emnyama inokuba yinto "engcono kuwe" ngenxa yomxholo ophezulu wecocoa kunye neeswekile ezongeziweyo ezimbalwa, zonke iitshokholethi zinokubonelela.abanyeizibonelelo zesondlo.Kodwa kubalulekile ukuqonda umahluko omncinci obonelela ngeentlobo ezahlukeneyo ukuze uncede ujonge ukhetho lwakho lwetshokholethi.

Itshokholethi emhlophe

Nangona unegamaitshokolethikwisihloko sayo, itshokolethi emhlophe isimahla kuyo nayiphi na i-cocoa solids.Itshokholethi emhlophe iqulethe ibhotolo yekoko, ubisi kunye noshukela ngaphandle kwe-cocoa solids.

I-ounce enye yetshokholethi emhlophe iqulethe malunga:

• 160 iikhalori
• 2g protein
• 10g amafutha
• 18g carbohydrate
• 18g iswekile
• 0g ifayibha
• I-60mg ye-calcium (i-6% yexabiso lemihla ngemihla)
• 0.08mg iron (0% DV)
• 86mg potassium (3% DV)

I-Chocolate yobisi

Itshokholethi yobisi iphakathi kwe-35% ukuya kwi-55% ye-cocoa mass, engaphezulu kwento efumaneka kwitshokholethi emhlophe kodwa ingaphantsi kwaleyo yetshokholethi emnyama.Itshokholethi yobisi iqhele ukwenziwa ngebhotolo yekoko, iswekile, umgubo wobisi, i-lecithin kunye nekoko.

I-ounce yetshokholethi yobisi iqulethe:

• 152 iikhalori
• 2g protein
• 8g amafutha
• 17g iicarbohydrates
• 15g iswekile
• 1g ifayibha
• I-53mg calcium (5% DV)
• 0.7mg iron (4% DV)

104mg potassium (3% DV)

Itshokholethi emnyama

Itshokolethi emnyama luhlobo lwetshokolethi equkethe i-cocoa solids, ibhotela ye-cocoa kunye neswekile eyongeziweyo, ngaphandle kobisi okanye ibhotela efunyenwe kwitshokolethi yobisi.

I-ounce enye yetshokolethi emnyama (i-70-85% ye-cocoa) iqulethe:

• 170 iikhalori
• 2g protein
• 12g amafutha
• 13g iicarbohydrates
• 7g iswekile
• 3g ifayibha
• I-20mg calcium (2% DV)
• 3.4mg iron (19% DV)
• 203mg potassium (6% DV)

Iingenelo zokuTya Itshokolethi

Ukutya itshokolethi kunokwenza okungakumbi kunokwanelisa izinyo eliswiti.Ukusetyenziswa kwetshokholethi emnyama kunxulunyaniswa nezibonelelo zempilo ezintle, ngenxa yeepesenti zayo eziphezulu zekoko, i-flavonoids kunye ne-theobromine kunye nomxholo weswekile owongeziweyo.

Ngelishwa kubathandi betshokholethi emhlophe kunye nobisi, iintlobo zetshokholethi ezinecocoa encinci azinakubonelela ngezibonelelo ezifanayo.

Nazi ezinye izibonelelo ezinokufunyanwa ngabantu ukuba bafaka itshokolethi emnyama ekutyeni kwabo.

Unokuba neMpilo yeNtliziyo eNgcono

Abantu abanesifo seswekiletkangangoko kunokwenzeka ukuba ube nesifo sentliziyo okanye istroke kunabo bangenaso isifo seswekile.Kwaye ukutya itshokholethi emnyama kunokubonelela ngezibonelelo zempilo yentliziyo, ngakumbi ngenxa yomxholo wayo wepolyphenol.Iipolyphenols zidlala indima ekuveliseni i-nitric oxide, i-molecule ekhuthaza ukuhamba kwegazi okunempilo, okunokubangela uxinzelelo lwegazi oluphantsi kunye nomngcipheko wesifo senhliziyo.

Kwisifundo esinye sika-2019 kwiIsondloukuvavanya abantu abadala abancinci kunye nabanempilo, ukuthathwa kwansuku zonke kwe-20 grams (malunga ne-3/4 ounce) ye-90% -itshokolethi ye-cocoa kwixesha le-30 leentsuku eziphuculweyo ze-vascular function.Ezi ziphumo zibonisa ukuba ukubandakanya i-cocoa yetshokolethi ephezulu kunokuba nefuthe elihle kwimpilo yentliziyo.

Unokuba Nolawulo olungcono lweGlucose yeGazi

Ngelixa ukutya itshokolethi akusayi kuba yimbumbulu yomlingo ekhokelela kumanqanaba afanelekileyo eglucose yegazi, kubandakanywa nayo njengenxalenye yokutya okunempilo kunokunceda ukuphucula ulawulo lweglucose yegazi, ngokutsho kophando.

I-cocoa inokunceda ekuphuculeni ulawulo lwe-glucose ngokunciphisa ukucolwa kwe-carbohydrate kunye nokufunxa emathunjini.Ngaphezu koko, obunye ubungqina bubonisa ukuba i-cocoa inokuphucula ukuvakalelwa kwe-insulin.

Uphononongo olunye luka-2021 kwiIjenali yoMzimba kunye noNyango lweMovementeye yavavanya abantu ababhinqileyo abanesifo seswekile bafumanisa ukuba ukusetyenziswa kwetshokholethi emnyama kunye nokuziqhelanisa nePilates kunxulunyaniswa nokuncipha kokuzila ukutya kweglucose yegazi.

Ukukhetha eyona Tshokholethi ilungileyo kwiSifo seswekile

Itshokholethi kunye nephethini yokutya yeswekile inokuhamba kunye nolwazi oluncinci.Nazi ezinye iingcebiso malunga nendlela yokukhetha i-tshokoleta engcono kakhulu yesifo seswekile.

Yintoni omawuyijonge

Ekubeni uninzi lweenzuzo zezempilo ezibanjelwe kwitshokholethi zidityaniswe nomxholo wayo wecocoa, ukukhetha iintlobo ezinepesenti ephezulu yecocoa yindlela elungileyo yokwandisa inzuzo enokubakho.

Kwaye ukuba ufuna ngokwenene ukunciphisa ukutya kwakho kweswekile xa usitya itshokolethi, “Ungakhetha itshokolethi eneswiti enencasa ezingenazo izondlo ezifana ne-stevia, i-monk fruit, i-erythritol okanye i-inulin, zonke ezo aziyi kuphakamisa iswekile yegazi ngendlela ezinye izimuncumuncu. iya,” uKelsey Kunik, RD, ugqirha obhalisiweyo wezokutya kunye nomcebisi wezondlo kuFin vs Fin, uxeleleUkutyaKakuhle.(Jonga isikhokelo sethu sokutshintsha iswekile ukuze uqonde ngcono ukuba yeyiphi eyona nto ikulungeleyo.)

Ukukhetha itshokolethi ene-protein-rich-mix-ins, njengamantongomane, inokuba lukhetho olukhulu kubantu abanesifo seswekile.Iprotheyini kunye namafutha anempilo kumantongomane anokunceda ukucotha ukufunxa iswekile eyongeziweyo kwitshokolethi, kwaye inokunceda ukuba izalise ngakumbi.

Yintoni omawuyinciphise

Ukunciphisa izongezo zetshokolethi eyongeziweyo eyongeziweyo, njengecaramel, lukhetho olulumkileyo kulawulo lweglucose yegazi.Izixa ezikhulu zeswekile ezongezelelweyo zinokufaka isandla kwishukela ephezulu yegazi kunye neengxaki zeswekile ngokuhamba kwexesha.

I-cocoa eyenziwe ngealkali, okanye i-cocoa yaseDutch, ithande ukuba nezityalo ezimbalwa eziluncedo.Ngenxa yoko, kungcono ukhethe itshokolethi engenziwanga nge-cocoa eqhutywe ngolu hlobo.

Okokugqibela, ukunciphisa itshokolethi engenawo umxholo wecocoa ophezulu, njengetshokholethi emhlophe okanye yobisi, kubalulekile.Kwaye khumbula, itshokholethi emhlophe ayina-cocoa, ngoko ke nayiphi na inzuzo yezempilo enxulumene nekoko ayinakusebenza.

Iingcebiso zokubandakanya i-Chocolate kwi-Healy Diabetes-Efanelekileyo yokutya

Ukuba nesifo seswekile akuthethi ukuba kufuneka uye chocolate-free ubomi bakho bonke.Nangona kungakhuthazwa ukuba utye i-movie-ubungakanani be-candy bar yonke imihla, kukho iindlela ezininzi ezinomsoco (kwaye zisemnandi) zokubandakanya itshokolethi kwipatheni yakho yokutya:

• Ukonga i-ounce yetshokolethi emnyama emva kokutya
• Ukuntywila amaqunube amatsha kwitshokholethi emnyama enyibilikisiweyo
• Ukonwabela iHummus yeChocolate emnyama njengesnack
• Ukuba neMug Brownie ekhawulezayo nelula xa ufuna into eswiti

Xa uchola itshokolethi yakho, khetha uhlobo olumnyama olunobuncinci be-70% ye-cocoa umxholo, unamathele kubukhulu besahlulo (i-1 ukuya kwi-2 ounces), kwaye uzame ukuyonwabela kufutshane nexesha lokutya okanye nge-snack eneprotein eninzi. ukunceda ukuxhasa amanqanaba eswekile yegazi esempilweni.

Umgca ongezantsi

Abantu abanesifo seswekile banokufaka itshokolethi ngokupheleleyo ekutyeni kwabo kwaye basenokufumana iziphumo ezilungileyo zempilo.Ukonwabela isikwere setshokholethi emnyama emva kwesidlo sangokuhlwa okanye ukuluma kwiqunube egqunywe ngetshokholeti emnyama malunga noSuku lweValentine yinto ekufuneka uyenzile ukuba uyayonwabela.

Kunye nokulandela ukutya okunobuhlobo nesifo seswekile, ukwenza umthambo ngokweengcebiso zikagqirha wakho kunye nokulawula uxinzelelo, ukuba netshokholethi ngamaxesha athile yinto engonwabisiyo kuphela, kodwa inokubonelela ngezibonelelo zempilo eziphawuleka kakhulu!