Inokuphucula Impilo Yentliziyo Yakho

Itshokholethi emnyama kunye nobisi iqulethe izinto eziqinileyo ze-cocoa, iinxalenye zesityalo sekhokho, nangona zizixa ezahlukeneyo.I-Cacao ine-flavonoids-i-antioxidants efumaneka kukutya okuthile okufana neti, amaqunube, imifuno enamagqabi kunye newayini.I-Flavonoids ineenzuzo ezahlukeneyo zempilo, kubandakanywa nokuphucula impilo yentliziyo.Kuba itshokolethi emnyama inepesenti ephezulu yecocoo solids ngokomthamo, ikwatyebile kwiiflavonoids.Uphononongo luka-2018 kwijenali yoPhononongo kwiCardiovascular Medicine lufumene isithembiso ekuphuculeni iipaneli zelipid kunye noxinzelelo lwegazi xa usebenzisa inani eliphakathi letshokholethi emnyama nganye ukuya kwiintsuku ezimbini.Nangona kunjalo, oku kunye nolunye uphononongo lufumene iziphumo ezixubeneyo, kwaye uphando olongezelelweyo luyafuneka ukuze kuqinisekiswe ezi zibonelelo zempilo ezinokubakho.Ngokomzekelo, i-2017 isilingo sokulawulwa okungahleliwe kwi-Journal ye-American Heart Association yafumanisa ukuba ukutya ii-almonds ngetshokolethi emnyama okanye i-cocoa kuphuculwe iiprofayili zelipid.Nangona kunjalo, ukusebenzisa itshokolethi emnyama kunye nekoko ngaphandle kweealmond akuzange kuphucule iiprofayili zelipid.

Ngamana Ukunciphisa i-Menstrual Cramping

Njengoko kukhankanyiwe ngasentla, ubisi kunye netshokholethi emnyama zineeprofayili ezahlukeneyo zezondlo.Omnye umahluko kukuba itshokolethi emnyama ityebile kwi-magnesium.Ngokutsho kwe-USDA, i-50 grams yetshokolethi emnyama iqulethe i-114 milligrams ye-magnesium, malunga ne-35% yesibonelelo sokutya esicetyiswayo sabasetyhini abadala.Itshokholethi yobisi iqulethe malunga ne-31 milligrams ye-magnesium kwi-50 grams, malunga ne-16% ye-RDA.I-Magnesium ibonakaliswe ekuncedeni ukuphumla izihlunu, kubandakanywa ne-uterine lining.Oku kunokunceda ukunciphisa iintlungu zokuya exesheni, okunokubangela ukuba abantu abaninzi abasexesheni banqwenele itshokolethi ngexesha lokuya exesheni, ngokwenqaku lika-2020 elipapashwe kwiNutrients.

Ngamana ukonyusa amaNqanaba akho eIron

Ngokutsho kophononongo luka-2021 kwiJournal of Nutrition, i-anemia yokusilela kwesinyithi iyanda.Ingakhokelela kwiimpawu ezibandakanya ukukhathala, ubuthathaka kunye nezikhonkwane ezinqabileyo.Kodwa kuni bathandi betshokolethi, sineendaba ezimnandi!Itshokholethi emnyama ngumthombo olungileyo wentsimbi.I-50-gram ye-tshokoleta emnyama iqulethe i-6 milligrams yentsimbi.Ukubeka oko kumbono, abafazi abaneminyaka eyi-19 ukuya kwe-50 bafuna i-18 milligrams yentsimbi ngosuku, kwaye amadoda akhulileyo adinga i-8 milligrams ngosuku, ngokweNational Institutes of Health.U-Diana Mesa, i-RD, i-LDN, i-CDCES, umnini we-En La Mesa Nutrition, uthi, "Itshokholethi emnyama ingaba yindlela enhle yokunyusa i-iron intake, ngakumbi kubantu abasengozini yokuphuhlisa i-anemia ye-iron, njengokuzala kunye nokuya esikhathini, abantu abadala. abadala kunye nabantwana, abafuna izixa eziphezulu zentsimbi.Ukufunxa ngcono, itshokholethi emnyama inokudityaniswa nokutya okunovithamin C otyebileyo, njengamaqunube, kwisnack eswiti netyebileyo ngezondlo.”Ngelishwa, i-tshokoleta yobisi iqulethe kuphela i-milligram ye-iron kwi-50 grams.Ke, ukuba amanqanaba akho entsimbi aphantsi, itshokholethi emnyama inokuba lolona kubheja kwakho.

Ngamana ungawuphucula umsebenzi wakho wokuqonda

Kulingo lolawulo olungenamkhethe luka-2019 kwiiNutrients, ukuthathwa kwetshokholethi emnyama yonke imihla kangangeentsuku ezingama-30 kuphuculwe ukusebenza kwengqondo kubathathi-nxaxheba.Abaphandi baxela oku kwi-methylxanthines kwitshokolethi emnyama, ebandakanya i-theobromine kunye ne-caffeine.Nangona kunjalo, uphando olongezelelweyo luyafuneka ukuqinisekisa ezi ziphumo kunye nokuqonda ngakumbi iindlela ezikhokelele ekuphuculeni kwengqondo.

Inokunyusa umngcipheko wakho weCholesterol ephezulu

Nangona kukho izibonelelo zempilo ezinokubakho ngokutya itshokolethi, kukwakho neziphumo ezibi ezinokubakho.Itshokholethi emhlophe kunye netshokholethi yobisi ziphezulu kumafutha ahluthayo kunye neeswekile ezongeziweyo.Ngokutsho kwamaZiko okuLawulwa kweZifo kunye noThintelo, ukugqithiswa kwamafutha amaninzi kunye neeshukela ezongezelelweyo zihambelana ne-cholesterol ephezulu kunye nomngcipheko ophezulu wesifo senhliziyo.Enye (1.5-oz.) Ibha yetshokolethi yobisi iqulethe malunga ne-22 grams yeswekile eyongezelelweyo kunye ne-8 grams yamanqatha ahluthayo, ngelixa enye (1.5-oz.) Ibha yetshokolethi emhlophe iqulethe i-25 grams yeeshukela ezongezelelweyo kunye ne-16.5 grams yamafutha ahluthayo.

Ingagqitha kuSetyenziso lweMetal oluKhuselekileyo

Ngelixa itshokholethi emnyama inokuba neziphumo ezilungileyo kwimpilo yakho, uphononongo lwango-2022 olwenziwe yi-Consumer Reports lufumanise ukuba ukutya itshokholethi emnyama yonke imihla kunokuba yingozi kubantu abadala, abantwana kunye nabantu abakhulelweyo.Bavavanye iibrendi zetshokholethi ezimnyama ezingama-28 kwaye bafumanisa ukuba ezingama-23 ziqulathe amanqanaba elothe kunye ne-cadmium enokuba yingozi ukuyidla yonke imihla.Ukusebenzisa ezi zinyithi ezinzima kunokukhokelela kwimiba yophuhliso, ukucinezelwa kwamajoni omzimba, uxinzelelo lwegazi kunye nomonakalo wezintso kubantu abadala kunye nabantwana.Ukunciphisa umngcipheko wokutya izixa ezigqithisileyo zelothe kunye ne-cadmium ngetshokholethi emnyama, qiniseka ukuba uphanda ukuba zeziphi iimveliso eziyingozi kunezinye, yitya itshokholethi emnyama kuphela ngamaxesha athile kwaye uphambuke ekondleni abantwana itshokolethi emnyama.